Zade Meadows Inspired Training Plan
WEEKLY SCHEDULE (6 Days Training, 1 Active Recovery)
Day 1 - Upper Body Strength (Bodyweight + Dumbbells)
- Pull-Ups (Assisted if needed) - 4x6-10
- Pike Push-Ups - 3x10-15
- Dumbbell Floor Press (3kg) - 3x12-15
- Dumbbell Rows - 3x12/side
- Dips (Chair or Bars) - 3xFailure
- Plank Hold - 3x45 sec
Day 2 - Lower Body Power + Explosiveness
- Pistol Squats (Assisted if needed) - 4x6/leg
- Jump Squats - 4x15
- Dumbbell Lunges - 3x10/leg
- Bulgarian Split Squats - 3x10/leg
- Standing Calf Raises - 3x20
- Wall Sit - 3x1 min
Day 3 - Core + Speed & Agility
- Hanging Leg Raises or Reverse Crunch - 4x12
- Russian Twists (w/ Dumbbell) - 3x20
- V-Ups - 3x15
- Ladder Drills or Cone Drills - 15 min
- Sprint Intervals (20s run, 40s rest x 10 rounds)
Day 4 - Combat Training (Shadowboxing & Defense)
- Shadowboxing (3 rounds footwork, 2 rounds speed)
- Defensive drills (Slip, block, counter, sprawl) - 20 min
- Heavy Bag or Improvised Bag - 4 rounds (2 min each)
- Jump Rope - 3x2 min
- Cooldown Stretching - 10 min
Day 5 - Tactical Endurance & Conditioning
- 1km Run (Fast pace)
- Burpees - 3x15
- Crawl Drills (Bear & Crab Crawl) - 4x20m
- Mountain Climbers - 3x30s
- Weighted Vest Walk or Stairs - 20 min
Day 6 - Flexibility, Mobility, Active Recovery
- Animal Flow (Beast, Crab, Ape) - 20 min
- Yoga Flow or Stretch Routine - 30 min
- Controlled breathing & meditation - 10 min
Day 7 - Off (Optional: Light walk, cold shower, journal)
SKILLS DEVELOPMENT (Daily/Weekly)
Combat & Tactical
- 2x/week: Krav Maga or self-defense class
- 2x/week: Sparring or controlled partner drills
- Daily: Knife disarm drills (rubber blade), shadow defense
Cyber Skills
- 30-60 min/day (2 hours on weekends)
- Platforms: TryHackMe, HackTheBox
- Topics: Networking, OSINT, Linux, Basic Python, Anonymity tools
Mindset & Psychological Edge
- 5-10 min Morning Meditation
- Cold shower 3x/week
- Daily Journal:
- Tactical Plan for the Day
- Emotion Check-in
- Mission Debrief (Evening reflections)
Presence & Vibe Training
- Practice posture in mirror (5 min)
- Slow walking drills (5 min)
- Eye contact drills (mirror/video)
- Speak slower, deeper (record and review weekly)
GEAR & RESOURCES
- Black Tactical Clothing / Boots for training
- Weighted Vest (Optional for conditioning)
- Rubber Training Knife / Resistance Bands
- Books: "The Art of War", "Meditations" by Marcus Aurelius
- Apps: TryHackMe, Termux, Simple Habit
