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Jack Kroskey
04-14-2012, 01:29 PM
Hey! New to the forum, was directed here by Gregg, I was seeking his input on helping program strength into my schedule. Hopefully I can gain some insight as to the best method of programming.

Lets looks at the end state specific goals first before I get into asking questions about strength programming.

Running - Run 3 Miles under 20 min, optimal goal would be 18 min or less, run 5 miles in 38min or less

Swimming - 500yds in 15 min or less (wearing Cammies) and 2000yds in an hour or less, Tread water for 30 min

Rucking- 12 miles in 2.5 hrs or less, optimal speed is 12 min miles with a 45# Ruck

Miscellaneous - Max Pullups 20 or more, Max Pushups 70 or more, ax situps 100 or more

The schedule will most likely run 4-5 days of running,swimming,and bodyweight calls/crossfit met cons. With Saturday being a long Ruck or LSD/Tempo run. I would switch these every other week.

Monday- Running, Bodyweight Cals/MetCon
Tuesday- Swimming, Bodyweight Cals/MetCon
Wed - Rest
Thurs - Running, Bodweight Cals/Metcon
Fri - Swimming, Bodyweight Cals/Metcon
Sat - Long Run or Ruck
Sun Rest

All in all, Running and swimming wil be done a minimum of 2x per week. Running will more than likely go as day 1 short intervals (50m-600m), day 2 long intervals (800m- 2400m), Swimming will be Day 1 short intervals (25m-100m) and skill work, day 2 LSD swim. Also, a large amount of work should be devoted to grip and core strength.

The problem I have is how to properly program strength work in. Strength is king and provides us with durability and makes long rucks and boat runs a lot easier. Also, choosing which lifts to utilize is another issue. Gregg suggested 2 days a of strength training a week.

Fire away and thanks for the insight/help!

Alex Hampton
04-14-2012, 05:12 PM
I think most of what you'll hear on this forum with regards to the lifting is to keep the intensity high and the volume low. think triples instead of 5x5. i personally would do the lifting on mon and thurs and drop the metcons on those days, since you're running as well... you are prob better off putting more effort/intensity into the tues/fri metcons (i personally wouldnt do well with 3 days of running, 4 days of metcons, 2 lifting days, and swimming all in the same week, but maybe you recover a lot better than i do, which is def possible)

are you in the military now or are you preparing for basic or a selection process? if in the military now, do you have complete control over your PT schedule or how much of it is dictated by unit leadership? ive seen that interfere with some grand plans before.

Jack Kroskey
04-14-2012, 07:02 PM
Thanks for the reply Alex!

Im currently in the military now and have complete control over my PT at this point so there is now worry about interference with my PT schedule.

I Completely agree with you about the MetCons and Intensity over Volume. So are we talking 8 sets of 3? And which Lifts exactly? Squat for sure, but then what? Clean and Jerk? Heavy Pulls? Press? Jerk? See where Im headed? Also, these met cons aren't going to be full blown heavy Metcons, think a 7 Minute Cindy, or something similar. Short quick bursts, focused on core, grip and bodyweight cals.

I recover Well but programming 2 specific recovery days throughout the weeks schedule truly helps me stay fresh. Im never going to be an 800# squat or 400# Clean and Jerk guy.

Dave Van Skike
04-14-2012, 10:59 PM
This is quite a list. I have some questions that I would consider if I were in your shoes.

The first question is where are you relative to those standards now? Are they easily hit? a struggle to maintain? Those answers will tell you how much or how little of those you can afford to do while you work on other priorities

Second question is what amount of strength do you believe you need? in what movements? why? This goal needs specificity before you can reasonably select exercises,m sets reps frequency intensity or volume.

For instance, relative to other movements the back squat is going to have biggest cost in terms of recovery with a low payback for those many of your other goals, so if you include it for a specif reason you'll want to know what standard you hope to hit and hold and a sense of how long that will take given the re-prioritization you are doing.

Third question, why exactly are you including the "metcons"? what movements are you including in them? what specific benefits do they infer relative to your goals? (swimming, running rucking, chin and pushups)

It's intuitive that some amount of "metcon" work could be replaced with running and swimming intervals and pushup/chinup complexes in lieu of "metcons"

Justin McIntosh
04-15-2012, 04:34 PM
I agree with Dave. There is no reason to do metcons in the traditional "crossfit" sense. I fell into that trap about four to five years ago and in the end I didn't see any real gain in strength or endurance. To meet all of the goals that you have I think that you are going to have to structure your workouts similar to how a decathlon athlete would train. I do think that having two days of strength and olympic lifting (if you have a good coach) will help in reaching most of your goals. What I have been doing for the last year and a half now is this:

6 wk strength cycle that includes:
3x wk strength (including power versions of the core lifts, squats, DL, OHP, RDL, Rows, Pull ups, back extensions, GHDs)
2x wk sprints w/ push up and sit up work
1x wk 3-5 mile run

6 wk power cycle:
3x wk Olympic lifting (pulls, full and power versions of the lifts, squats, RDLs, Jerks, Push press, OHP, Pull ups and back work)
3x wk sprinting (2x wk 400 meter or less sprints) (1x wk 800 to 1200meter sprints) push up and ab work

6 wk endurance cycle:
2 x wk strength/power work 3 to 5 rep range (squats, Power and full cleans and OHP, Pull ups, Jerks, Good mornings, back extensions, GHDs)
1x wk sprinting 400-800 meter sprints
3 x wk long run 4-8 miles (1 x wk recovery jog >9 min mile pace, 2x wk at race pace or % of)

6 wks job work
2 x wk strength/ oly work
3x wk sprints with pu and su work
2 x wk job work (swimming, rucking, rope climbing)

Somethings to think about also are, not running with your body armor on or your ruck on especially when you are going down hill, this will just increase the chance of you damaging your joints. Just learn to stride out and move quickly, you can
easily get to the 2:30 mark on a 12 miler.

Sorry for the long post. Good luck and judging by your goals, Semper fi.

Shane Skowron
04-15-2012, 07:26 PM
Metcons are a waste of time for your case. Don't bother.

It's good to be strong but with goals like yours, you should not be spending more than 25% at the most of your training time actually doing pure strength work.

Your focus is on cardiovascular endurance and muscular endurance. So that's how you should train.

Jack Kroskey
04-15-2012, 07:45 PM
This is quite a list. I have some questions that I would consider if I were in your shoes.

The first question is where are you relative to those standards now? Are they easily hit? a struggle to maintain? Those answers will tell you how much or how little of those you can afford to do while you work on other priorities

Second question is what amount of strength do you believe you need? in what movements? why? This goal needs specificity before you can reasonably select exercises,m sets reps frequency intensity or volume.

For instance, relative to other movements the back squat is going to have biggest cost in terms of recovery with a low payback for those many of your other goals, so if you include it for a specif reason you'll want to know what standard you hope to hit and hold and a sense of how long that will take given the re-prioritization you are doing.

Third question, why exactly are you including the "metcons"? what movements are you including in them? what specific benefits do they infer relative to your goals? (swimming, running rucking, chin and pushups)

It's intuitive that some amount of "metcon" work could be replaced with running and swimming intervals and pushup/chinup complexes in lieu of "metcons"

Dave,

Thanks for the reply mate. Let me answer your questions in order to keep things organized.

#1- I meet, if not exceed several of these goals. The bodyweight, running and swimming aren't a problem for me. However there is always room for improvement. My base of fitness is solid, so perhaps listing these as "goals" was misleading. I run 5ks in 19:30-20:30, Swim my 5s at a solid clip and Max the PFT Cals.

#2- This is a difficult question to answer as my strength has recently gone up since December. Respectable numbers for each lifts are relative to each individual. Im not looking to be a champion here, but my current numbers are: 485 DL, 235 C&J, 345 SQ, 185 Snatch, 185 Press. Maintenance is great, and small victories in PRs are awesome, like I said above, Im not looking to compete in Crossfit or Lifting competitions. All this being said, I can directly correlate my ability to squat/DL to my rucking ability. Carrying a 350# CRRC is not much fun if your weak, and doesn't help guys on your team out.

#3 - Metcons to me are short quick bursts, a short cindy, a very light fran, ALOT of bodyweight and skill stuff. Not trying to slay myself here, just train mental fitness and maintain/gain for PFT stuff. Also, short swim intervals are occasionally used with bodyweight cals. IE:5 x Swim 50m, 25 Pushups, 25 sit-ups

Hope this fills in the blanks.

Shane Skowron
04-15-2012, 08:07 PM
#3 - Metcons to me are short quick bursts, a short cindy, a very light fran, ALOT of bodyweight and skill stuff. Not trying to slay myself here, just train mental fitness and maintain/gain for PFT stuff. Also, short swim intervals are occasionally used with bodyweight cals. IE:5 x Swim 50m, 25 Pushups, 25 sit-ups

Hope this fills in the blanks.

It's still an unnecessary attack on your central nervous system. Why tax your CNS with that stuff when you could be focusing on the movements that you are training for, and then recovering with the rest of your available time?

Jack Kroskey
04-15-2012, 08:15 PM
I can totally see where you're coming from Shane, however reread, very LIGHT SCALED MetCon/Work Capactity sessions aren't going to destroy me. Perhaps Intervals should be changed out for more LSD/Tempo runs. You yourself program ALOT of volume both running and lifting, with less rest than I have programmed.

Hitting 5 Pullups 10 Pushups 15 Situps AMRAP for 5-8 Is too much on my nervous system? With 2 days a week? Perhaps scaling back on the amount of MetCons, but the Body adapts quickly. Perhaps 2 days of MetCon/Work Capacity would be more beneficial.

Also, IF you were to drop the MetCon/Work Capacity sessions what strength work would you program in?

My 2 cents brother! Thanks for the reply

Jack Kroskey
04-15-2012, 08:40 PM
I agree with Dave. There is no reason to do metcons in the traditional "crossfit" sense. I fell into that trap about four to five years ago and in the end I didn't see any real gain in strength or endurance. To meet all of the goals that you have I think that you are going to have to structure your workouts similar to how a decathlon athlete would train. I do think that having two days of strength and olympic lifting (if you have a good coach) will help in reaching most of your goals. What I have been doing for the last year and a half now is this:

6 wk strength cycle that includes:
3x wk strength (including power versions of the core lifts, squats, DL, OHP, RDL, Rows, Pull ups, back extensions, GHDs)
2x wk sprints w/ push up and sit up work
1x wk 3-5 mile run

6 wk power cycle:
3x wk Olympic lifting (pulls, full and power versions of the lifts, squats, RDLs, Jerks, Push press, OHP, Pull ups and back work)
3x wk sprinting (2x wk 400 meter or less sprints) (1x wk 800 to 1200meter sprints) push up and ab work

6 wk endurance cycle:
2 x wk strength/power work 3 to 5 rep range (squats, Power and full cleans and OHP, Pull ups, Jerks, Good mornings, back extensions, GHDs)
1x wk sprinting 400-800 meter sprints
3 x wk long run 4-8 miles (1 x wk recovery jog >9 min mile pace, 2x wk at race pace or % of)

6 wks job work
2 x wk strength/ oly work
3x wk sprints with pu and su work
2 x wk job work (swimming, rucking, rope climbing)

Somethings to think about also are, not running with your body armor on or your ruck on especially when you are going down hill, this will just increase the chance of you damaging your joints. Just learn to stride out and move quickly, you can
easily get to the 2:30 mark on a 12 miler.

Sorry for the long post. Good luck and judging by your goals, Semper fi.

Justin,

I like where you're your head is at overall, however my biggest caveat is that Swimming needs to happen regularly. By your schedule Id only be doing it every every 18 weeks. To be fast, you need to be consistent. Swimming is a skill just like lifting, running, shooting etc. How can we work this into a cycle and how do we CYCLE the lifts themselves throughout the year/weeks/days? I already meet the Ruck times, never had trouble with that in my career, its really just maintenance as its a screener/job requirement. Know Ive said it before, but thanks for all the input. Its much appreciated.

S/F

Dave Van Skike
04-16-2012, 01:41 PM
Dave,

Thanks for the reply mate. Let me answer your questions in order to keep things organized.

#1- I meet, if not exceed several of these goals. The bodyweight, running and swimming aren't a problem for me. However there is always room for improvement. My base of fitness is solid, so perhaps listing these as "goals" was misleading. I run 5ks in 19:30-20:30, Swim my 5s at a solid clip and Max the PFT Cals.

#2- This is a difficult question to answer as my strength has recently gone up since December. Respectable numbers for each lifts are relative to each individual. Im not looking to be a champion here, but my current numbers are: 485 DL, 235 C&J, 345 SQ, 185 Snatch, 185 Press. Maintenance is great, and small victories in PRs are awesome, like I said above, Im not looking to compete in Crossfit or Lifting competitions. All this being said, I can directly correlate my ability to squat/DL to my rucking ability. Carrying a 350# CRRC is not much fun if your weak, and doesn't help guys on your team out.

#3 - Metcons to me are short quick bursts, a short cindy, a very light fran, ALOT of bodyweight and skill stuff. Not trying to slay myself here, just train mental fitness and maintain/gain for PFT stuff. Also, short swim intervals are occasionally used with bodyweight cals. IE:5 x Swim 50m, 25 Pushups, 25 sit-ups

Hope this fills in the blanks.


Yup. I copy.

A lot of food for thought in Justin's post so I won't rehash.

An alternative way to think about it based on your answers

1) sounds like you just need to maintain these standards? If so, then you need very little work beyond a couple short BW sessions, some intervals and one long ruck per week.

2) You don't state a strength goal here but it sounds to me like you feel you're strong enough already. If you feel you need to be stronger, I'd work on getting that DL up to a 550-585, move that squat to 405 and call it good. The Oly stuff adds nothing and taps recovery, I'd drop it or use it as a warm up. One day squatting each week is plenty to move your squat and dead. One day Pulling is enough here as well. You could press on these days as well just for variety. Does not sound like you need any of those other things you listed so I'd drop them in favor of achieving your goal quickly.

3) You clearly don't need metcons, they are costly in term of recovery and eat into your progress on the squat and dead, I'd drop that as well.

Now that you've reduced the variables to a reasonable number, you've got time for a really good plan. two days in the gym working the barbell in a squat and dead followed by logical circuits in the BW exercises, Another two other days you can fit in swim intervals with maybe some running after...actually, good swim technique is so much more important to speed than anything else, you could almost use cruise intervals in the pool for active recovery. this is something i toyed with in the waay back and it worked well. you might choose to run real easy after the lifting days...it will slow progress but it seems like a big job requirement so probably more important than your lifting aspirations. Plenty of time left over for a long ruck and recovery.

Template pretty much writes itself when you remove the unnecessary components.

Albert Bush
04-17-2012, 09:32 AM
Looks like you're getting ready for a recon indoc or something similar, Jack. It also looks like you're getting some good advice here, especially from Dave. I wish I had these resources when I was going through.

When I did them (did both div and force) there was a ton of ruck running in addition to the PFT, O course and swimming stuff. That was way back in '99, so looks like it's different now. For what it's worth, while I wish I had been as strong as you back then, I don't think I would have focused on that as much in my prep (especially if I was already at that level). My prep included a sh!t ton of ruck running and swimming (twice a week in full cammies, pretty much every day otherwise), with some weighted pull ups and presses to maintain upper body strength.

I am 6'0" and hovered around 200lbs my entire career. I always had my situps and pullups, but the run was always my biggest struggle. I ran an 18:07 during the indoc and always struggled to break that 18:00 mark. Seems like you're in a similar position and would want to focus on running and swimming. I was a very strong swimmer and still found that portion to be fairly difficult (Dave's comment on technique is dead on). Side note: I recall a bunch of guys getting really fatigued while treading water because they would fight the sharks. Let them take you down and have their way with you and you will save a ton of energy. I'm sure people have told you that, though.

Not sure how helpful this is, but hopefully helps your thought process. Wish I could be in your position.

Dave Van Skike
04-17-2012, 11:48 AM
I'm out of my depth with the strength needs of Marine but I do know, once built that big squat and dl will be hard to hold onto for long.

If you're about to go into an intensive indoctrination I'd look to build rep strength with your current maxes and focus on the real test: running, lots of rucking with weight, swimming and the nutty PT stuff the services seem to like so well.

Jack Kroskey
04-17-2012, 04:41 PM
I'm out of my depth with the strength needs of Marine but I do know, once built that big squat and dl will be hard to hold onto for long.

If you're about to go into an intensive indoctrination I'd look to build rep strength with your current maxes and focus on the real test: running, lots of rucking with weight, swimming and the nutty PT stuff the services seem to like so well.

No indoc, Just work/training. How about the idea of building up the squat/DL/Press so that when/if Pre Deployment workups come up instead of going from a 500# lift to a 350# lift, I go from 575 to a 400 or whatever. (Just round random numbers for discussions sake.)

Now that we've decided on lifts running etc, lets talk sets reps... What to use and what to cycle through. Im horrible at this. Hitting mass amounts of reps in the SQ/DL would obviously come at the end of a cycle, optimally right before a workup or physically intensive school.

Dave Van Skike
04-17-2012, 07:20 PM
No indoc, Just work/training. How about the idea of building up the squat/DL/Press so that when/if Pre Deployment workups come up instead of going from a 500# lift to a 350# lift, I go from 575 to a 400 or whatever. (Just round random numbers for discussions sake.)

Now that we've decided on lifts running etc, lets talk sets reps... What to use and what to cycle through. Im horrible at this. Hitting mass amounts of reps in the SQ/DL would obviously come at the end of a cycle, optimally right before a workup or physically intensive school.



A less important issue probably. If you are settled on two days in the gym (makes sense) you're looking at a pretty simple progression. Low frequency/higher intensity.

How are you built? long limbs or short?
what have you used in the past to get to current numbers?
do you have spotters?
what are you good at? reps or singles?
what lift do you love, which do you hate?


Sounds like you're squarely in intermediate territory where progress is about to slow.

my gut reaction is an A/B/ Split:
A Press and Squat,
B Push Press and DL

Plenty of set/rep schemes that will work. No matter what they'll need to be based on a one day a week squat and one day pull. I am a fan of 531, also a fan of the old school
54321 to a top 80-95% single with a either a couple big back off sets or 3x3 with pauses squats or deficit DL. Another favorite is to use the Texas method spread over 2 days instead of 3.


Really sets and reps are pretty unimportant, what's important is getting the right amount of volume (for you) in and being recovered enough to give time to your other background goals. Better question, what kind of rep/set progressions do you like?

Jack Kroskey
04-18-2012, 11:38 AM
A less important issue probably. If you are settled on two days in the gym (makes sense) you're looking at a pretty simple progression. Low frequency/higher intensity.

How are you built? long limbs or short?
what have you used in the past to get to current numbers?
do you have spotters?
what are you good at? reps or singles?
what lift do you love, which do you hate?


Sounds like you're squarely in intermediate territory where progress is about to slow.

my gut reaction is an A/B/ Split:
A Press and Squat,
B Push Press and DL

Plenty of set/rep schemes that will work. No matter what they'll need to be based on a one day a week squat and one day pull. I am a fan of 531, also a fan of the old school
54321 to a top 80-95% single with a either a couple big back off sets or 3x3 with pauses squats or deficit DL. Another favorite is to use the Texas method spread over 2 days instead of 3.


Really sets and reps are pretty unimportant, what's important is getting the right amount of volume (for you) in and being recovered enough to give time to your other background goals. Better question, what kind of rep/set progressions do you like?


Im fairly long limbed. I used a linear progression for all of my past strength work until I couldn't hit my goal reps (3x5) then just reset. Basic Starting Strength Rippetoe type stuff. Squat/Deadlift/Press/Clean. After that I focused on doubles/triples for a month or so utilizing 75-85% of my 1RM. It worked well for me as those are my favorite lifts. I particularly enjoy Clean and Jerk, DL, and Squat. Press is ok, I am just wary of overdoing the press movement and causing any imbalance or impingement.

Reps don't particularly bother me. For squats I like to work with doubles or triples and occasionally venture into 5, I also like hitting some 20 Rep sets once as well. Deadlift 3-5, Press 5 or less, and clean/c&j 3 or less.

Im a bit OCD with programming and like to have hard numbers set for me. When I came back from my last deployment I could barely squat 205 for 2 reps, and wasn't even close to parallel. Having set #s ahead of me helpd me track progress easily and and made me look forward to future workouts.

Dave Van Skike
04-18-2012, 04:33 PM
Well if you can handle the loosey goosey nature of having an AMRAP set, 531 is a very good fit.

Here's why.
I think LP works best 3 days a week..I also think you're getting close to it not working.

Long Limbed lifters do well with rep work. People with long levers have pronounced sticking points. One of the easiest sticking point fixers are reps, learning to strain through the hard part of the lift. A better method is pauses, pause squats and DL off a block. You might have enough time for this.

Being as your recovery will ebb and flow with running and rucking and job duties, you need to autoregulate.

If you enjoy a 20 reps squat, you will probably enjoy AMRAP sets.
I'm long limbed and it worked well for me....I know that's weak but I've sen it happen several times with folks of less than ideal proportions.


I have plenty of other idea but that's my gut reaction. The templates is set, you have basic set template to finish every day and you set a goal with each session. If the squat calls for 335x1 you are going to be shooting for 5 or so...it's very motivating.

Jack Kroskey
04-18-2012, 08:10 PM
Well if you can handle the loosey goosey nature of having an AMRAP set, 531 is a very good fit.

Here's why.
I think LP works best 3 days a week..I also think you're getting close to it not working.

Long Limbed lifters do well with rep work. People with long levers have pronounced sticking points. One of the easiest sticking point fixers are reps, learning to strain through the hard part of the lift. A better method is pauses, pause squats and DL off a block. You might have enough time for this.

Being as your recovery will ebb and flow with running and rucking and job duties, you need to autoregulate.

If you enjoy a 20 reps squat, you will probably enjoy AMRAP sets.
I'm long limbed and it worked well for me....I know that's weak but I've sen it happen several times with folks of less than ideal proportions.


I have plenty of other idea but that's my gut reaction. The templates is set, you have basic set template to finish every day and you set a goal with each session. If the squat calls for 335x1 you are going to be shooting for 5 or so...it's very motivating.

Sounds solid. So go through the 5/3/1 book, template, and break it down into 2 days of lifting? Correct? How would you cycle 5/3/1 with other rep sets schemes? IE: 5/3/1 for so many weeks, then a back off week, then 3 weeks of 20 rep squats etc

Patrick Haskell
04-19-2012, 02:54 AM
Sounds solid. So go through the 5/3/1 book, template, and break it down into 2 days of lifting? Correct? How would you cycle 5/3/1 with other rep sets schemes? IE: 5/3/1 for so many weeks, then a back off week, then 3 weeks of 20 rep squats etc

Just do the program, Jack. It doesn't have to be complicatead to work. One strength of the 531 is that you can make long-term progress with it and you don't have to tinker with the fundamentals much. You'll get your high-rep days in. If anything, you might find yourself missing the heavy single or double for the first few cycles. Read the e-book. You'll get a chance to work that OCD when you start wondering how to fit assistance exercises into your already busy program. :D

Dave Van Skike
04-19-2012, 09:06 AM
Sounds solid. So go through the 5/3/1 book, template, and break it down into 2 days of lifting? Correct? How would you cycle 5/3/1 with other rep sets schemes? IE: 5/3/1 for so many weeks, then a back off week, then 3 weeks of 20 rep squats etc


The book has a two day option which is solid.

I wouldn't plan on cycling other reps schemes until I hit my goals strength wise.

Doing 20 rep squats is a whole other deal but about the easiest thing in the world to program...You just have one day a week where that's all you do, start at 100 pounds off your best 20 reps squat set and add 10-20 pounds a week until you stall. Last time i did this it was 6 pretty straightforward weeks and I stopped before I stalled...So the writing on the wall, could have gone one more week at most and couldn't keep myself from adding squat days. Ultimately, 20 reppers are fun but the recovery cost is high at my age.


As a side note, I will take another run this year possibly two, but won't go over 6 weeks of it.
Back on point.... Just ride the 531 until you're banging reps with your old maxes and then test your 20 rep as a down set some day. I bet you'll find it's gone up fine.

Jack Kroskey
04-20-2012, 08:51 AM
Check Rog. Looks like Ive got all the info I need to get this started. I'll stick with the 5/3/1 for awhile. Many thanks for all the information and help Gents. I'll try to update this thread occasionally and let everyone know how my progress is going. If there is anything you would like to add please feel free as I am all ears/eyes.

David Boyle
04-20-2012, 09:30 PM
I've been the USMC for 13 years now. I've seen great gains in strength, stamina, power w/ 531. I tweaked it somewhat so I could fit in some olympic lifting here and there. I did that for a solid 4 months before the SNCO career course and I performed very well...CALs, O-course PT, combat conditioning, etc etc. All I did was mix in some 5ks, swimming, and I would perform the MARSOC shortcard like 2 times a week to keep my body weight strength up. I'm sure you get it dialed in...your numbers look real solid and strong...good job.

Jack Kroskey
04-22-2012, 10:58 AM
I've been the USMC for 13 years now. I've seen great gains in strength, stamina, power w/ 531. I tweaked it somewhat so I could fit in some olympic lifting here and there. I did that for a solid 4 months before the SNCO career course and I performed very well...CALs, O-course PT, combat conditioning, etc etc. All I did was mix in some 5ks, swimming, and I would perform the MARSOC shortcard like 2 times a week to keep my body weight strength up. I'm sure you get it dialed in...your numbers look real solid and strong...good job.

Thanks Brother! Godd to hear the the positive feedback. Never tried 5/3/1 so Im looking forward to see what kind of gains I make from it.

S/F

Ben Orga
07-19-2012, 04:20 PM
Thanks Brother! Godd to hear the the positive feedback. Never tried 5/3/1 so Im looking forward to see what kind of gains I make from it.

S/F

Check out theoutlawway.com

Dave Van Skike
07-19-2012, 10:56 PM
Got an update for us Jack?