Preparing your body for battle demands peak physical condition. Many ask about the training regimen of elite military personnel. As a former Delta Operator, John McPhee, also known as “Old Sarge,” shares insights from his rigorous training days, offering a glimpse into the demanding fitness standards required at the highest levels of military operations. While his current routine is less intense, the principles he applied during his time in service remain timeless and effective for anyone seeking peak physical fitness.
During his tenure as a tier-one operator, physical fitness wasn’t just a requirement—it was a way of life. McPhee’s training philosophy was rooted in variety and consistency, incorporating a range of disciplines to build a well-rounded and resilient physique. He engaged in “CrossFit before it was called that,” highlighting that effective training methodologies often predate popular fitness trends. His regimen included Brazilian Jiu Jitsu, grappling, weightlifting, and running, ensuring comprehensive physical conditioning.
Maintaining peak fitness, especially at an elite level like Delta Force, necessitates daily dedication and often multiple training sessions per day. McPhee’s typical day in his prime exemplified this commitment. His schedule was meticulously structured to maximize training across different physical domains:
- 5:45 AM: Wake Up: Starting the day early sets the tone for a productive training schedule.
- 6:30 AM – 7:30 AM: Cardio (Heart Rate Training): Cardiovascular fitness is paramount for endurance and operational readiness. Heart rate training ensures efficient and targeted cardio workouts.
- 7:30 AM – 8:00 AM: Fueling Up (Eat Big): Intense training demands significant caloric intake. Proper nutrition is crucial for recovery and performance.
- 8:00 AM – 10:30 AM: Firearm Training: Beyond physical prowess, expertise in firearms is fundamental for a Delta Operator. This dedicated block honed essential combat skills.
- 10:30 AM – 11:30 AM: Weightlifting: Strength training builds muscle mass and power, essential for carrying heavy gear and performing demanding physical tasks.
- 11:30 AM – 12:30 PM: Brazilian Jiu Jitsu/MMA: Close-quarters combat skills are vital. Martial arts training like Jiu Jitsu and MMA provide practical self-defense techniques.
- 12:30 PM – 1:00 PM: Refuel (Eat More): Maintaining energy levels throughout the day requires consistent nutrient replenishment.
- 1:00 PM – 4:00 PM: Advanced Firearm Training: Further refinement of firearm skills, likely including scenario-based drills and advanced techniques.
- 4:00 PM – 5:00 PM: HIIT/CrossFit/Olympic Lifting: High-Intensity Interval Training, CrossFit-style workouts, and Olympic lifting enhance explosive power, agility, and overall conditioning.
- 6:00 PM – 7:00 PM: Dinner (Eat Again): Another crucial meal to support recovery and muscle growth after a day of intense training.
- 7:00 PM – 9:00 PM: Read, Study, Be Productive: Mental acuity is as important as physical fitness. This time was dedicated to intellectual pursuits and professional development.
John McPhee’s message is clear: achieving peak physical condition, especially for demanding professions like special operations, requires consistent, multi-faceted training and unwavering motivation. While individual routines may vary, the core principles of dedication, varied training, and proper nutrition remain universally applicable for anyone striving to enhance their fitness. His Delta Force workout ethic offers valuable lessons for disciplined training and achieving high levels of physical readiness.
