Special forces soldiers like Jon Hamilton are famous for their resilience, no-nonsense fitness approach, and discipline, and Hamilton has a few training postulates for men over 30 that can be highly beneficial.

On December 2, 2025, Hamilton, a former Green Beret and strength coach, uploaded a YouTube video on his own channel where he shared the training tips.

Hamilton said, “I talked to a lot of guys in their 30s and 40s who say the same thing. Lifts are still decent, but their backs tighten up after sitting. Their knees hurt after a simple run. And the idea of sprinting feels risky instead of normal”.

According to him, people in their 30s, including him, can not train the way people in their 20s do. And that's why they must follow tactical training approaches. To achieve this, Hamilton highlighted some rules that are often overlooked.

1. Mobility is Important

Firstly, Hamilton stressed mobility, saying, “First is mobility. And I don’t mean stretching for an hour or forcing yourself into yoga positions you don’t understand. I mean giving your body the range it needs to perform basic athletic movements”.

He explained that a man over 30 must work on his hips to make them extend, shoulders to make it reach overhead, and ankles to make them flex. He revealed that mobility is vital for one who desires to follow the training style of a tactical athlete.

2. Focusing on Sensible Strength Building

Hamilton believes in building “real strength, but with a more mature perspective”. He said, “Most men in their 30s and 40s don’t need to chase a one-rep max anymore. That’s where ego and injuries start to show up”.

So, according to him, men over 30 need to build strength through mobility and a full range of motion. For that, movements that feel good are important.

He also mentioned that lifting light weights doesn't matter much. Instead, the weights “need to be heavy enough to stimulate the system, controlled enough to protect the joints, and consistent enough to stay durable”.

3. Specific conditioning

Hamilton emphasized that men over 30 often ignore the concept of specific conditioning. He said, “They might jump on a treadmill and jog for a bit or hit the occasional HIIT workout, but they don’t train conditioning in a way that carries over into anything meaningful”.

He suggests building an engine that supports the body under stress. According to Hamilton, activities that men over 30 must follow to be ready for anything include: short sprints, intervals, GPP work, and aerobic sessions.

Apart from this, Hamilton also shared his weekly layout, which most guys can follow.

Weekly Training Layout for Men Over 30

Hamilton disclosed his training regimen, stating, “I train four days a week using an upper-lower split. So, Monday, Tuesday, Thursday, and Friday. My sessions start with a RAMP warm-up”.

RAMP stands for: raise, activities, mobilize, and potentiate. With this method, men can strengthen their muscles and prepare their joints for something explosive.

Hamilton further revealed that potentiation includes some intense jumps or 15 to 20-second sprints. These fast movements alone can help men stay more athletic.

For mobility, he follows movement like front-loaded pattern or squats, vertical pulls, horizontal press variations, and some hints. He said, “After the big lift, I add two to three accessory movements, not a marathon of exercises, and finish with carries, sled work, or something that builds that general physical preparedness”.

So, given Hamilton's experience in the special forces, are you thinking of following his postulates?

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Written by

Supradeep Dutta

Edited by

Souvik Roy