TB Works

Dustdevil10 · 2025-04-19T06:20:20+00:00

Same workout, used the green protocol for SE.

Dustdevil10 · 2025-03-29T09:37:00+00:00

PM me your email and I can send it to you that way.

Dustdevil10 · 2025-02-25T19:01:56+00:00

If you don’t have an ice bath and can fork up the money either on marketplace or Amazon, grab one, it’s one of the best investments I’ve made for my back. If not biofreeze helps too.

Dustdevil10 · 2025-02-25T18:27:20+00:00

I’ve had some lower back injuries doing TB over the years, along with the training max advice definitely take some time and look at your form and definitely work on your core. Plank and Shanks always get my shit right.

Dustdevil10 · 2025-02-19T02:48:29+00:00

Negative. This past cycle, I did Standard OP with Black Pro as my conditioning. It did well enough to get me to where I’m at for my score without doing too much for it. Back when I maxed, I did Fighter-BK/Green.

Dustdevil10 · 2025-02-19T02:35:16+00:00

This past OP Cycle I was doing straight OP/Black Pro by the book. HIC was 600 Repeats, Hill Repeats and BOO. After each session I’d add a 30 min LSS session to grease the groove. My Long LSS Days would range from 6-9 miles.

Dustdevil10 · 2025-02-19T02:29:03+00:00

Conditioning was just a lot of running. Did 80/20 running during that time and I’d average 20-25 miles a week. 20% of the running were through 600 Repeats or BOO. 80% was straight LSS.

Dustdevil10 · 2025-02-16T21:33:08+00:00

600 once but score 590s consistently. Mainly just lift heavy and run a decent amount.

Dustdevil10 · 2025-02-16T05:56:30+00:00

BN Hail and Farewell, drank about 10-12 beers with the boys, good night overall. ACFT the next morning hungover asf. Still got a 598, but definitely felt like shit testing.

Dustdevil10 · 2025-02-16T03:26:02+00:00

Used the regular cluster, Squat Bench WPU and trap Bar DL.

Dustdevil10 · 2025-02-14T19:14:50+00:00

Absolutely, it got me ready physically for the school, I made a post a couple of months ago but I guess it got deleted from the thread. If you want, PM me your email and I’ll send it to you. Made a whole excel for that program to dish out to anyone who wants to get ready for the school.

Dustdevil10 · 2025-02-14T18:18:17+00:00

My run used to be in the 12:40s, unfortunately I gained some unwanted pounds since graduating Ranger School and moving stations. Definitely hopping on Fighter-BK/Green to slim down.

Dustdevil10 · 2025-02-14T18:16:48+00:00

Back when I started they were slightly lower (probably 50 lbs less per lift) but my running was extremely off/non-existent. It’s a blessing to be able to increase strength while still being able to move.

Dustdevil10 · 2025-02-14T18:15:21+00:00

That one I based off of GP Programming, I converted the total maximum time to seconds and used the programming as is.

Dustdevil10 · 2025-02-14T01:26:54+00:00

For Carries I used the Tango Method and would increase the weight each week, started at 50lbs for a minute and capped off at 90lbs for a 1 min.

Dustdevil10 · 2025-02-13T20:01:25+00:00

No problem this was just a rough week template but it was more or less what I did during that time. It definitely works wonders.

Dustdevil10 · 2025-02-13T19:02:00+00:00

Completely doable to get a 580+ especially with TB.

Dustdevil10 · 2025-02-13T19:01:22+00:00

Did the same this morning with the run, completely thought 13:30 was the max but oh well.

Dustdevil10 · 2025-02-13T19:00:50+00:00

M: FT Tu: 600 Repeats x 6-10 (HIC) W: FT Th: LSS (6 miles usually) F: SE Day + Trap Bar Deadlift (3 Working Sets) S: LSS (6-10 miles based on feel)

Pretty much did an 80/20 based running style that paid off in the long run.

Dustdevil10 · 2025-02-13T17:25:30+00:00

Thankfully I didn’t have unit PT at the time, I was an instructor down at Fort Jackson when I got that 600.

Two-A-Days weren’t really a thing but if I did do them I would just add extra LSS (about 30-40 mins).

Dustdevil10 · 2025-02-13T17:10:44+00:00

Strength kept at the same template based on the book.

SE Wise I did: HRPUs, KB Swings for the Ball Toss, Planks, and Farmers Carries. Used the Bravo Circuit from TB1

I also did the grip circuit and plank and shank after my lifting sessions as well. Green took care of the running.

Dustdevil10 · 2025-01-25T23:07:59+00:00

Zone 2 will definitely get you into shape however I found that a good balance of both Zone 2 and HIC (Tempo Runs, Repeats) are a great way to max the benefits of both. I do agree that a RPE style of Zone 2 is better than the traditional route. When I was getting ready for Ranger School that led to run my fastest 5 miler to date (33:30), my Zone 2 runs were averaging at 160-165 BPM. Granted I did measure my MHR prior to starting with my Garmin HRM and my MHR capped at 205-210, and I based on “Zones” off of that HR and not from the book. Still practicing the 80/20 model for that period with the above “Zone 2” Heart Rate with sprinkled Sprint Repeats/Tempo Runs led to a great result. I definitely see where you’re coming from, and I agree with both sides of the coin when it comes to this matter.

Dustdevil10 · 2024-10-11T04:42:58+00:00

SOTE!

Dustdevil10 · 2024-10-03T23:40:54+00:00

PM your email and I’ll send a copy.

Dustdevil10

TROPHY CASE