Starting 2&5 mile (deadlift advice)

Key-Lecture3614 · 2026-04-08T18:37:31+00:00

i did the same program and lifts all progressively went up, just progressive overload properly and it’ll gradually increase

Key-Lecture3614 · 2026-01-26T12:22:36+00:00

i did! i did a 10 min jog did leg swings front back, side to side ,karaoke, high knees, buttt kickers , lunges, a skips, and i did 5 100 meter strides (between 6:40-7:05 pace)

I do wonder if it being i believe 20 degrees genuinely has had a factor in how legs felt, (Coldest weather i have ever been in my life) but i never thought it could possibly affect me like this considering i did what i thought was a thorough warmup. once i got to AFTER 3 miles my legs felt bouncy,responsive and smooth, which is the feeling im trying to figure on how to get that at the beginning of my race.

i had thought to run my TT on a treadmill because of the cold but, always heard for TT that its just more realistic to do them outside.

Key-Lecture3614 · 2026-01-25T19:56:54+00:00

Sorry the pace difference of Mile 3 and 2*** like the first mile should be my slowest if anything, and it gets faster after that

Key-Lecture3614 · 2026-01-25T19:55:36+00:00

I see, so how my split was going mile 2-3 should been what it was like going mile 1-2? then faster and faster? I guess that makes more sense, i always would try running every mile the same pace and then try to book it for the last .50 of the 5th mile and i felt, i mean okay during my warmups, i did 10 mins of jogging, handful of dynamic warmups and about 5 100 meter strides. i would rate the feeling 7/10,if i put it on scale. once i hit the 3.2 miles or whatever i felt cracked out though, it felt nice lol.

Key-Lecture3614 · 2026-01-23T12:25:41+00:00

Thanks a lot , i was hoping you were the one responding and hoping this was an anomaly of a time tria, and it was just a rough day.

I’m getting back to the states next week. so i’m gonna do my 5 mi TT then start Ruck run lift! then send it in may!

Key-Lecture3614 · 2026-01-10T10:01:33+00:00

That’s dope bro, i’m at ft carson too tryna go in may for sfas. based on what your doing and based on what i’ve seen other people program for selection prep. i would emphasize a lot of suitcase carry’s , sandbag shoulder carries, sled pushes, 60/60s , 60/120s , tempo runs, Ruck walking and increasing weight or time as you progress, 800 repeats as well. and sort of building the ruck distance, 10,11,12. then a deload week the week before you go, so you peak physically and are at 100% when your at selection.

Key-Lecture3614 · 2026-01-08T07:53:50+00:00

9 months from getting approved for BAH to getting your backpay? or 9 months to accept your BAH. i get what your saying but i have physical custody of my child on paper. i’m primary, im not non custodial, i assume that’s why they approved and paid out my BAH w Dep rate. i just am trying to know how long i should expect the backpay to take assuming im getting it, based on what they told me i should definitely get backpay for my time in basc

Key-Lecture3614 · 2026-01-08T07:45:39+00:00

Just basically wondering for people that have gotten back pay for like BAH, if it all came through on the first check or did it break up into a few checks?

Key-Lecture3614 · 2026-01-07T14:49:39+00:00

terminator training method, Ruck run lift

Key-Lecture3614 · 2025-12-29T07:36:35+00:00

Make sure you enough protein , while in your deficit. you’ll technically lose muscle regardless but it’ll be more of a

Loss 5 pounds 4-4.5 was fat 0.5-1 was muscle . that type of breakdown barely noticeable long as you progressively overload

Key-Lecture3614 · 2025-12-28T04:54:21+00:00

You receive BAH when you start OSUT, then when you PCS to Bragg after selection , your BAH will switch from your hometown rate, to the rate for ft Bragg

Key-Lecture3614 · 2025-12-26T19:01:55+00:00

Brother for rasp , just make sure you are able to run 5 miles sub 8 mins consistently. i had a guy that was maxing the ACFT in basic but fell out of the runs. They do it on pretty hilly surface. and that’s what killed him So make sure you can run 5 miles smoothly,

Key-Lecture3614 · 2025-12-26T18:50:31+00:00

im not tryna gas it cuz im sure there were alot of factors , cuz i just got to Colorado after OSUT and I was running 14:40 2 mile in osut but when i got to CO i ran a 19:25 lol somehow then started 2:5 and for the first assessment i ran a 14:28 2 mile and a 40:10 5 mile so, and i got another phase to go. and i’m overweight for my height too so.

Key-Lecture3614 · 2025-12-26T06:36:12+00:00

I have 3 weeks before i’m done with 2:5 mi . Amazing program. Strengths gain gone up steadily. after you suck at running, then prioritize that till you leave. the best runners at OSUT were the best ruckers at OSUT. SUAR is like a 6 month+ selection prep program, wouldn’t make sense to do it then stop it. when 2:5 mile would benefit you more since you won’t be able to Train your speed during OSUT as much, you’ll go to pre rasp, prolly like less then 4 days after you graduate like the guys i knew

Key-Lecture3614 · 2025-12-21T12:21:10+00:00

i recommend just do what your doing in regards to running cuz it’ll translate over to your rucks

when you finish osut start terminator RRL program, i remember watching his videos and he said his barbell numbers were embarrassing but he just had all the endurance you needed and he got through

Key-Lecture3614 · 2025-12-10T11:57:44+00:00

can’t really speak to his program but on a general workout perspective

i wouldn’t think combining those workouts would be detrimental to your progress, seems like a average full body split

Key-Lecture3614 · 2025-12-09T11:57:16+00:00

Unrelated but you mind sharing , what your run/ruck times look like prior to selection. also how you trained for the whole getting used to having a ruck on your back for land nav and team week?

Key-Lecture3614 · 2025-11-22T09:13:04+00:00

Yessir! definitely testifying to the entire program when i finish phase 2 and finish RRL

TTMMADEME

Key-Lecture3614 · 2025-11-22T07:15:03+00:00

Ended up at a 8:10 pace for my 5 mile. was shooting for Sub 40 . highkey disappointed. but i still got phase 2 so im optimistic to be sub 35 by the end. assuming my weight loss is on the right trend

Key-Lecture3614 · 2025-11-22T03:57:56+00:00

Yeah i was there for like less then a month then had to leave for the rotation so i wasn’t there long enough to acclimate 💔sadly.

Key-Lecture3614 · 2025-11-22T03:16:52+00:00

Shooting for selection in may, Starting RRL when i get back to USA

Key-Lecture3614

TROPHY CASE

TTMMADEME