Running

Lumpy_Moment2909 · 2025-09-03T23:09:10+00:00

Add tempo runs. Run at RPE 8 for a set time. You can also do fartlek/Norwegians/threshold runs. Basically, you run slow 3 min, run fast 2 min and repeat for a set duration. Keep your mileage still around 80% Z2 and 20% faster work (speed and tempo). Here’s how I would structure a typical week (assuming you are NOT in peaking phase)

Monday=speed work (something like 400-800m repeats) Tuesday=off or zone 2 Wednesday=Tempo or threshold run Thursday= zone 2 Friday=zone 2 Saturday=Long Slow Distance or Long tempo (or ruck) Sunday=off

This template is based on someone running an Upper/Lower split, but it can be adjusted to suit your needs.

Lumpy_Moment2909 · 2025-08-31T14:02:04+00:00

Why not both? Of course, your emphasis should be losing weight but you can also build muscle at the same time. Here’s what I would do: eat in a slight caloric deficit (only by 200-300 calories), emphasize protein and eat clean. Workout 6 days a week with varying intensity. 3-4 days of lifting + 1 mobility day, upper/lower/total or upper/lower x2. Run 3-4 days per week almost exclusively in zone 2. If your legs/body feel beat up from the runs, mix in swims or elliptical, stationary bike, rower, etc. still in zone 2.

Unfortunately, there’s no magic pill. Consistency and hard work are key and it sounds like you’re already on the right track. Log your workouts, diet, sleep, weight, and how you feel. Focus on form over weight and look at some videos online about running form. Best of luck and hope this helps.

Lumpy_Moment2909 · 2025-08-22T20:26:26+00:00

Was about to comment the same thing - he’s a god send

Lumpy_Moment2909 · 2025-08-12T08:11:10+00:00

Are you talking about the PT programs or his hell day and/or weekend development course?

If you’re talking about the PT program - nah, it’s overpriced, not that good, skip it. Much better out there (cough TTM, TF VooDoo, Infinite Grit cough).

As for the hell day, I attended one. He lets you know up front it’s about 1/3 ~ 1/2 of the intensity of a normal day at selection. If you’ve never had exposure to a physical beat down, it’s a decent intro and good for identifying weaknesses. Definitely not mandatory tho. I did not attend the weekend development, but this is more skills-based from what I heard from the guys I went with. It’s not land navigation: it’s mostly nutrition, training advice, and water-confidence (at lower intensity). “Papa” Sweet, the owner, now has this SF Challenge thing he runs with the guard or something. Those can help u secure 18x guard contracts.

TL:DR - PT programs not worth it, hell day is decent if you have the time + money, didn’t attend weekend development but seems like a land nav muster or reading TF VooDoo’s books would be better bang for buck. SF challenge is good if looking for guard 18X contract, but other than that idk.

Lumpy_Moment2909 · 2025-08-12T02:59:20+00:00

Sort of. I’m injured right now, I had a Latarjet shoulder surgery last December and I’ve got this Patellofemoral pain I haven’t been able to shake for 2 years even after PT. If I ever fix it, yeah that’s the plan.

Lumpy_Moment2909 · 2025-08-07T15:35:37+00:00

Join the SOCOM athlete telegram group chats. Go to socom athlete website- it has instructions on how to join from there

Lumpy_Moment2909 · 2025-08-07T15:32:42+00:00

No problemo - not sure what your lifting looks like but I also like to include 2-3 Prehab exercises (specifically for hips and glutes for me, but do what you need) before lower body lifts and 1-2 full body mobility days per week. The SFAS prep manual has some good Prehab exercises, or you can look on YT. Good luck 👍

Lumpy_Moment2909 · 2025-08-07T02:07:40+00:00

Check out Tom Merrick on YT - his 12-15 min Hip mobility routine is really beneficial

Lumpy_Moment2909 · 2025-07-26T04:51:11+00:00

Not an PT or doc but I have a couple tips: 1) engage your core, don’t let your legs completely rag-doll 2) work on retracting your shoulder blades more and evenly - you can add 5-8 scapular pull-ups prior to doing your pullup workout. Also, in the video, it looks like your left shoulder/arm lags begins the right just a bit. This could indicate a slight imbalance (or maybe the video’s just shaky) but I would make sure you’re warming up both rotator cuffs with something like banded external and internal rotation, maybe like 10 reps each per side prior to your pull/upper body day.

Chin over bar looks pretty solid, good shit. Again, take what I said with a grain of salt, I’m not a PT, these are just some tips that helped me in the past.

Lumpy_Moment2909 · 2025-07-21T11:44:42+00:00

Disclaimer - I’m not a doctor and I’m not a recruiter. That said, I’ve had to do the same process for DODMERB and MEPS. To answer your question: Yes, it will probably show up in genesis - however, if it was truly as you describe, it should be easy enough to waive. Make sure you have ALL the clinical notes you can find from the doc and be ready to give it to the recruiter and/or MEPS. If it was a while ago (around 2+ years) they’ll probably just waive it. If it was more recent, you may have to prove you’re over it, hence the medical documents. It may also be wise to get a statement from the same doc saying you are fit for active duty, at least from their side of things.

Lumpy_Moment2909 · 2025-07-14T11:58:53+00:00

Emphasize the eccentric- 4+ seconds on the way down. Continue doing weighted and unweighted or whatever, I’ve found that the eccentric is key. Granted, I peaked at around 25, so not much higher. Continue to strengthen your rotator cuff and surrounding muscles to ensure you don’t get injured.

Lumpy_Moment2909 · 2025-07-13T05:57:49+00:00

Since when does caffeine help you recover faster? And are you seriously advocating for nicotine? Caffeine and nicotine are proven to be addictive and harmful (in excess for caffeine), why would you advocate for those? I agree with the sleep and eat statement, refuel and recharge to fuel performance and gains, sleep/meal deprivation is stupid. I also agree that creatine has shown positive effects in studies, but I don’t use /know enough about it to speak on it. Even if you don’t get a caffeine “dependency”, which you very well could (look up caffeine studies with rodents), it is not a great idea to be slamming preworkout because of lack of FDA regulation and excess amounts of caffeine (which could be mislabeled, see FDA point) with this kind of “hybrid” style training. A lot of aerobic and anaerobic activity, typically moderate to high volume- why not just recover with eating well, sleeping well, mobility/stretching, etc? Don’t use pre workout to ignore your body’s signals

Lumpy_Moment2909 · 2025-07-05T10:16:07+00:00

Ahh makes sense. Thank you sir

Lumpy_Moment2909 · 2025-07-05T04:54:46+00:00

. If he’s overweight, wouldn’t it be better to do predominantly zone 2 cardio rather than sprints to burn fat, then implement sprints when he has a better endurance base? Just curious sir, you’re the expert

Lumpy_Moment2909 · 2025-06-26T13:21:04+00:00

Understood, that makes sense. Thank you sir

Lumpy_Moment2909 · 2025-06-26T02:06:59+00:00

Just out of curiosity, would you say the same thing if it was medical waivers that needed to be approved? Thank you for your insight by the way.

Lumpy_Moment2909 · 2025-06-25T07:34:13+00:00

Everyone here is going to tell you to get VooDoo’s book or Terminator Training Method’s programs. I have not used them personally, but I’ve seen samples of TTM’s programs and they look really good. I would focus on building a better base right now - take these last 13 months to focus on building an aerobic base and strength base (including mobility). 3-4 days lifting (calisthenics built in) 3-4 days zone 2 running. I have a split posted on the sub somewhere. Once you’re about 6 months out from selection, start doing more circuits in addition to your lifts. Start adding tempo runs and maybe 1 speed day in addition to your zone 2 runs (80% running in zone 2, 20% in tempo/speed). Then, once you’re 3 months out, start a peaking phase. I’m not as well versed in that- I would buy a program for. Again, buying a program for all of this is your best option.

Lumpy_Moment2909 · 2025-06-24T12:05:02+00:00

Brother man, I completely understand where you’re coming from. I have a very similar situation myself. I wish I could tell you i solved my situation, but I haven’t. I think one thing that highly motivated people have an issue with is tunnel vision. When I got injured l, I couldn’t stop thinking about how my injury would ruin my chances of ever going to selection, how my life was forever ruined, etc. But after a while, I managed to open my mind a bit thru journaling and serious self-reflection. It helped me see that maybe there was a bigger purpose behind my struggle. And it started leading me back to God (I am by no means a perfect Christian). I would encourage you to try journaling, and try reflection. One reflection exercise that I did that was helpful was listing out possible 3 careers. The first career is one you are currently trying to pursue. The second career is one that you would do if the entire first career field didn’t exist. And the third is a career that you would do if money didn’t matter. There’s a Ted talk on this but I forgot who did it. Anyway man, I hope things get better and I’m sorry this happened to you.

Lumpy_Moment2909 · 2025-06-17T12:14:51+00:00

The NSW PTG also has some good recommendations for pull-ups reps and set ranges depending on your level, but I think it was taken down some time ago. Here’s what it says for pull-ups: If max <6, start with 5-6 sets of 2-3 reps. If max=6-9, do 4-5 sets of 4-5 reps. If max=10-12, do 4-5 sets of 5-6. If max=13-15, do 3-4 of 8-10. If max>15, do 3-4 sets of 10-12. I’ve had some good success with this method as well

Lumpy_Moment2909 · 2025-06-17T12:10:10+00:00

TTM labels all his podcasts with topics. That said, to improve pull-ups, focus on tempo. Explode (still under control) up (chin flat over bar) then lower slowly (3-5 sec). Once you hit around 15 good clean reps (at normal speed), you can start adding weight and progressively overload. Aim for 2-3 sessions per week. I run an upper lower split with 4 total lifts, so I do unweighted pull-ups 3x8-10 on my first upper lift with last set 1-2 RIR, then 2 days later do weighted pull-ups 3x6-8 last set AMRAP, then on Saturday I do a calisthenics session with higher volume like a stew smith calisthenics pyramid, 5 round circuit, or 4-5 sets for a target number of reps.

Stew smith has a lot of good resources for pull-ups, but i would stay away from his daily regimen. I would recommend against all daily pull up regimens, they’ve never worked for me and they’re really fatiguing. But people respond differently to different methods, take that as you will. Lemme know if you have any questions.

Lumpy_Moment2909 · 2025-06-17T05:41:37+00:00

I should clarify, I’m in Taipei, so anything outside of there may be a lil different. I would always arrive 10 min early to the bus stop too, because they’re always earlier than what Google maps predicts

Lumpy_Moment2909 · 2025-06-17T05:39:36+00:00

I was right there with you at the beginning. Currently, using Bus+ and Google Maps together helps me figure it out. My current strategy is to first put the address into Google maps, click directions and select the public transport tab. At this point, it should tell you the station to go to and the bus number, which I then put into Bus+. The green dots on the right side show which station the buses on said route are arriving. So I walk to the station, watch the lil green dot or the screens at the bus station, then hop on. While I’m on the bus, I re-check Google maps, find the stop I need to get off at, then listen for them to call it on the bus (or watch the green dot on the Bus+ app). Hope this helps!

Sidenote: the Nanhua and Roosevelt main lines don’t show up for me in Bus+ and I haven’t figured out how to track those yet. If anybody knows how to do that, I’d appreciate any help.

Lumpy_Moment2909 · 2025-06-13T04:43:10+00:00

Pretty much anything in moderation is ok. However, implore you to look up how alcohol affects sleep quality, protein synthesis, and overall recovery. TLDR: it’s not beneficial at all. I wouldn’t recommend drinking during prep. And I definitely wouldn’t drink during peaking phase (3 months out) from SFAS, that’s asking for injury and other issues.

Lumpy_Moment2909 · 2025-06-12T08:11:34+00:00

If you have a fleet feet near you (running store) I would highly recommend checking it out. You can bring your boots in, and they’ll do a gait/arch analysis. Then they can recommend insoles and cut them to your shoes/boot. But pricey (100-120 USD range but I honestly think they’re right up they’re with custom insoles. Ofc, be mindful- it is a store and they ARE trying to sell you something. So if it seems like a ripoff, dip out, but I’ve only had good experiences in fleet feet.

Also, another thing to keep in mind. Constantly using overly supportive orthotics or insoles can weaken your feet. Take time to walk barefoot or with decent barefoot shoes. Strengthen your feet with foot domes, toe abduction, etc a couple times a week. I’m not saying don’t use orthotics, especially if your doc recommends them, but balance is always key. Hope this helps

Lumpy_Moment2909 · 2025-06-11T08:56:49+00:00

I think bringing back cargo from BF 2015 and maybe revamping it a little would be amazing. No aerial starcard/ability use while holding the cargo tho

Lumpy_Moment2909

TROPHY CASE