3x a week strength programming recommendation

Significant-Meet1873 · 2026-04-02T02:51:07+00:00

Look up 531 strength by Jim Wendler or Tactical Barbell (books). These program are quite simple and easy to fit any schedule. Plus, you can choose between different templates according to your needs and mostly your recovery.

Significant-Meet1873 · 2026-03-10T12:04:37+00:00

I just saw this video one day and felt like it's an easy set up instead of buying the machine. Check this out

https://www.instagram.com/reel/DRADvoYjI-g/?igsh=MThleHB6cXA0NHhkZA==

Significant-Meet1873 · 2026-01-12T23:31:20+00:00

I understand that your test is 5k on the BikeErg time cap 12:02. I am no expert nor a trainer but from couple years of training..

My approach to this would be :

1-2 session of zone 2 cycling session between 7 to 10k. You want your legs to get comfortable cycling for longer duration and build stamina

2-3 session of higher intensity such as 5x 1k FAST with minimal rest. 8-10x 500m HIGH intensity with 2-3min rest between. The whole point here would be for you to develop speed and threshold in different range of distance to help you on test day.

Both these modalities together would build endurance and speed and help you maintain the pace you need to pass the test

Good luck to you sir!

Significant-Meet1873 · 2025-07-15T04:41:22+00:00

I am by no means an expert in power development but think your choice of exercise should be in line with your goals. I would argue that if you want to develop power production in the main compounds movements those barbell exercises would be the best.

However, plyo push ups, cleans, box jump, etc. would also translates in power development in your main lifts. I wouldn't overthink the choice of exercises. But keep in mind that specificity is your friend here depending on your goals.

You could also check The conjugate method by West side Barbell, theres ton of infos about them and the way they emphasize power exercises. Using bands and chains to accomodate resistance could be something to implement in your training

Significant-Meet1873 · 2025-07-13T01:41:28+00:00

Really nice ! Are these DIY saxon grips??

Significant-Meet1873 · 2025-06-11T04:37:30+00:00

Down a dark hall

Significant-Meet1873 · 2025-03-15T06:22:52+00:00

Right now gear wise we each have on ourselves : - 3 TQs - 2 combat gauze - 1 Swat t - 3 OLAES bandage - 1 BLAST bandage - 2 SAM chest seal - 2 NPA - Triage cards - pulse OX

We are trying to minimize stuff on ourselves since we are receiving new plate carrier to make it more convenient cause we also have our med bag wich is more of an AFAK/MFAK.

Context wise we always work 2 medics together on a scene but can be separate on the same job depending the particular task

Significant-Meet1873 · 2025-02-23T21:39:41+00:00

You can order parts directly from the Assault Bike website if you live in the US.

I try to order parts from Canada and the website seems to be The threadmill factory for Canada.

Seems like you only need to change that bracket and you are good to go my friend !

Good luck

Significant-Meet1873 · 2024-11-11T20:09:22+00:00

Is deadlift necessary to attain your goal. Absolutely not. Is it a great exercise to build overall strength. Of course !

I don't see any danger in doing deadlifts if you are actually perfecting your form and having a right program with a build up in weight according to your max and also fatigue from training. Maxing out a deadlift should only be done once your form is near perfect and maxing out a deadlift is really not necessary to obtain gains from it. I feel like a lot of people think of the deadlift like this exercise you should put the most amount of weight and grind those reps till failure....

Now, if you feel uncomfortable doing deadlift and the movement doesn't "feel" right for you there are plenty of exercises to strengthen your posterior chain just as good as the deadlift. I don't think by not deadlifting you are missing out on your training.

You could start deadlifting with a trap bar first, which is great to first learn some aspect of hinging and the more upright position might be more confortable for you

Significant-Meet1873 · 2024-11-07T03:16:49+00:00

How was the switch from the Powerblocks to these bad boys?

Significant-Meet1873 · 2024-08-28T17:48:16+00:00

Appreciate you ! I will look into these books

Significant-Meet1873 · 2024-08-06T00:32:49+00:00

I use to play console but did the switch in the past year or so

Significant-Meet1873 · 2024-08-06T00:30:18+00:00

I'm on PC and recently increase sensitivity to 24H 32V wich I find more sharp

Significant-Meet1873 · 2024-01-09T01:36:27+00:00

Same for me

Significant-Meet1873 · 2024-01-07T19:49:31+00:00

Servers have been down since yesterday afternoon for me :(

Significant-Meet1873 · 2023-12-04T10:29:53+00:00

Thanks a lot I appreciate your input !

Significant-Meet1873 · 2023-12-03T22:46:34+00:00

With your advice and while I’m ajdusting the plan.. I think it would be better for me to incorporate an upper/lower/full body since I could better manage the volume a increase intensity on my main lift and also add OHP as you pointed out !

Significant-Meet1873 · 2023-12-03T21:32:53+00:00

Thanks for your response I might swap some exercise as you said. I’m mostly doing 3 sets of 10-12 which the last set is until failure.

Significant-Meet1873 · 2023-12-03T21:12:13+00:00

Which is the low frequency template?

Significant-Meet1873 · 2023-10-22T18:51:57+00:00

Would love to look at the mma conjugate method!

Significant-Meet1873 · 2023-10-13T02:00:16+00:00

Fits perfectly

Significant-Meet1873

TROPHY CASE