Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 01-08-2009, 04:38 PM   #1
Justin Chebahtah
New Member
 
Join Date: Nov 2008
Posts: 26
Default Programming for military

...
Justin Chebahtah is offline   Reply With Quote
Old 01-08-2009, 04:58 PM   #2
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

My only suggestion is to ease into it and since you'll be running and rucking, limit your metcons to lasting under 5 minutes (ie. doublets and maybe triplets).

Other than that, your thoughts look good to me.

You may want to save the OL training for when you have more time to work on it consistently, to avoid injury if you do *really* suck at it.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 01-08-2009, 07:06 PM   #3
Justin Chebahtah
New Member
 
Join Date: Nov 2008
Posts: 26
Default

...
Justin Chebahtah is offline   Reply With Quote
Old 01-09-2009, 02:16 AM   #4
George Mounce
Senior Member
 
Join Date: Mar 2008
Location: Mississippi
Posts: 945
Default

I like that you are staying within your requirements, but what are they? Are they to pass the APFT with as high as score as possible? The more strength you gain (which involves more muscle mass at a point) will diminish your run, just like more running will diminish (not a lot but a noticeable amount) some strength gains. Sounds to me like you are looking for a happy middle.

I aced the AFPFT twice, once at 170, once at 180. Now that I'm eating like a hippo I will tackle it again...this time at 187. I do believe that my run time will not max, but frankly after having met my goal of a 100 score, I don't really care if its a max or not, I enjoy Oly lifting too much, and may sneak myself up to the 207 weight class.
George Mounce is offline   Reply With Quote
Old 01-09-2009, 03:24 AM   #5
Mike Prevost
Member
 
Join Date: Dec 2008
Posts: 54
Default PT

Justin

I had some luck at maintaining run fitness with very limited running. I will do two interval runs and a sprint session. Intervals consist of quarter mile or half mile intervals with a short rest period. You can do these on a track or the treadmill to controll pace. I will do no more than 6 quarter mile intervals or 3 half mile intervals. I can go from zero running for months to an 8:45 Navy PRT run (1.5 miles) in just 2-3 weeks with that simple protocol. You might consider two, short interval sessions and the ruck march (in place of the sprinting).

If it were me, I would do the above and scale down the METCON while continuing to work strength and rings. Your focus is all over the place and it will be hard to improve at all of those things at once. I would pick two things at a time (i.e., strength plus run/ruck) plus some non-physically demanding skill work (i.e., light OLY lifting for form) and focus on that.

METCON is easier to gain than strength. It is easier to put METCON on top of good strength than it is to put good strength on top of METCON. In other words, I would train the strength stuff and add the runs/rucks and do limited METCON. You can add that in later and quickly catch up.

Just my $.02.

Mike
Mike Prevost is offline   Reply With Quote
Old 01-15-2009, 04:33 AM   #6
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

I guess I'm just not worried about the rucking portion, it never used to be a problem for me. I'll have to throw on a 50#'er soon and test this out.

How are your runs going? Mine would be better if the outside temperature would at least break 45! I'm still racing a bit too much on my half miles, my first run would be too fast, then my 2nd one would be ok, then my 3rd is too slow, ticks me off but I don't want to start increasing my rests either.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett

Last edited by Allen Yeh : 01-15-2009 at 05:08 AM.
Allen Yeh is offline   Reply With Quote
Old 01-19-2009, 09:50 AM   #7
Justin Chebahtah
New Member
 
Join Date: Nov 2008
Posts: 26
Default

...
Justin Chebahtah is offline   Reply With Quote
Old 01-23-2009, 05:41 AM   #8
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

Man my date is coming up much quicker than I thought it would. I'll be driving down to GA 2 weeks from tomorrow.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 01-24-2009, 07:48 PM   #9
Justin Chebahtah
New Member
 
Join Date: Nov 2008
Posts: 26
Default

...
Justin Chebahtah is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 06:44 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator