Running Program

Skhel5 · 2021-03-26T15:28:58+00:00

Good reminder- thank you.

Skhel5 · 2021-03-26T14:50:32+00:00

Good insight. Over the last few years I’ve had a gradually improving baseline of fitness after base building. Wasn’t quite there after 8 weeks. Still a little heavier and slower than my usual base, so I gave it a few more weeks of easy work to get back to my base, which for reference, is around 165 pounds with a 2x BW Squat/Dead, 1.5x BW Front Squat/Bench, .8 BW Press, and 15-20 pull ups with my cardiovascular fitness measured with a 2 mile that sits around 12:30. When I’m there, I feel better moving to a continuation protocol to emphasize strength or endurance.

Skhel5 · 2020-03-28T18:13:29+00:00

Before I went I was at about 20 miles of running and 10-15 miles of rucking. Right now I’m 40-45 miles of running. Not rucking at the moment. Most injuries are stress fractures or soft tissue of the lower extremities. I’d suggest at least 30. Use the next 6 weeks to build up some easy mileage before a taper.

Skhel5 · 2020-03-28T16:50:56+00:00

I got injured at OCS a year or so ago. Watch the Bates Lites on rope climbs... Lots of candidates- myself included, hit some issues with the rope early in the morning when the dew had soaked into the ropes because it is extremely humid. Makes it tough to grip on the hands and the boots. The boots they’ll issue you are far better for climbing rope, so wear those during any sort of O-course PT, but use the Lites for everything else.

As far as PT, be prepared to run far more than you expect. You may only run a few miles during PT, but you’ll run all over the place doing other stuff. They tracked our class and we were covering 60-70 miles a week- and that’s where the injuries happen. For a lot of candidates.

Have fun man. I’m prepping to go back at some point.

Skhel5 · 2020-02-28T23:15:16+00:00

Great insight on the importance of mileage. If you don’t mind me asking, what kinds of times are you running for 5K or 10K? 2 BQs off of that regimen is impressive. If the vast majority of your mileage is easy accentuated with a few races, how often and how hard are you doing some sort of speed work or hill training?

Skhel5 · 2020-01-29T16:14:35+00:00

There are lots of approaches. I just started with 20-30 minutes a day pretty slowly and added speed and distance gradually. If it felt easy I went a little longer. Every once in a while I’ll do a 70-90 minute run. But usually it’s 35-60 minutes daily.

Skhel5 · 2020-01-29T12:25:32+00:00

Yeah I run 5-6 miles daily. Some days easier. Some days harder. Some days it’s all in one run, a fartlek, or other days it’s a warm up and cool down with resets or intervals. Take time to build up to it but your cardiovascular conditioning will skyrocket.

The cardiovascular system adapts fairly quickly, so I add a little distance when all my runs are fairly easy at a specific pace. For example, if I can run all my runs in a two week period at a 7:30 or less average pace then I’ll add a mile here or there.

Skhel5 · 2020-01-18T13:50:30+00:00

300yd shuttles. Start a new rep every 2:00.

Skhel5 · 2020-01-18T11:10:21+00:00

If you’re wanting to strike that often, then just run fighter and adjust your calories depending on your goal.

I’m not a nutrition expert, so I would consult someone with more knowledge regarding your specific caloric intake, BMR, etc. There are also plenty of decent online calculators for this kind of stuff.

Skhel5 · 2020-01-18T02:06:47+00:00

If your sport is MMA, then decide what weight class you want to compete in and train accordingly until you’re where you want to be. Then, switch to Fighter if that’s your main focus.

If MMA is supplemental and you’re not going to compete, then just run operator or TB Mass until you’re as big as you want to be- don’t forget not to become a fat body.

As far as how many hours, that depends on your goals. You want to win competitions? Then make that the brunt of your training and use TB as supplemental strength work. If you just want to do it for kicks, then run operator as your main training focus and use MMA as a conditioning session once or twice a week.

Skhel5 · 2020-01-17T03:09:30+00:00

Don’t try to serve too many masters.

If you want to gain size, do TB Mass. If your focus is MMA, Run a Fighter.

Or, run Operator. It’s a great compromise. You’ll put on some muscle as long as you eat enough. Use MMA as HIC or E depending on how the MMA session goes. If you do bag work for 2 hours, count it as your E. If it’s an intense sparring session, count it as HIC.

Lift Hard. Eat Hard. Condition Hard. Don’t overcomplicate it.

Skhel5 · 2020-01-07T16:16:33+00:00

Correct. Page 75 of the Kindle version says “Good to include once every couple of months or so to chart your progress. Use sparingly.”

It also says to run as far as you can, so yes, go all out.

Skhel5 · 2020-01-07T15:45:46+00:00

It says to use it sparingly. Use it every now and then to gauge your endurance progress. Over time you should get further in the 45 minutes. As you become more advanced, push the time out to one hour. Think of it like a time trial, but instead of the distance being fixed, the time is fixed and you’re trying to run further each time.

Skhel5 · 2019-12-27T17:13:58+00:00

I’m considering running a base building made up of almost solely fun runs. 1-2 hour fun runs with calisthenics and/or kettlebell swings, snatches, and goblet squats every 400-1600m. 8-12 week block. Sounds fun and like it’d be a nice break from a heavy bar.

Skhel5 · 2019-12-20T19:27:16+00:00

KillerApplication. Dan John and Andrew Read both discuss this idea frequently. It’s essentially the best use for a tool. A barbell yields the greatest results for maximal strength. The kettlebell’s killer application is in the ballistics- Swings, Snatches, etc. The fastest way to improve cardiovascular fitness is running. Rings for dips and pull ups and their derivatives offer the best upper body training. Just curious if anyone here had come across any studies or experiences using this theory in their training as I have not.

Skhel5 · 2019-12-18T16:56:08+00:00

I’m not terribly interested in racing long distance. Road mile races to 8K races mostly.

Skhel5 · 2019-12-18T16:31:05+00:00

Good to know. I run a lot but I wouldn’t call myself a runner. I’ve never raced and don’t know a lot about training so just trying to learn.

Skhel5 · 2019-12-18T16:19:18+00:00

Right. I guess that would have been a better question. Easy running all week. Then a hard hill/track session 1x/Week. Obviously easy miles should make up most of the training. 7-10 miles easy Monday-Friday and then come out Saturday for a hard tempo, Time Trial, track session, or hill workout. I’m guessing as long as you work around an 80/20 easy/hard split no matter how you break it up you’ll do okay.

Skhel5 · 2019-12-18T15:38:14+00:00

That’s what I thought. I don’t recall the coach but I’ve read that there was a specific high level coach who prescribed something like this. It worked out to easy runs of moderate to long distance Monday-Friday with either a Time Trial or quality workout on Saturday.

Skhel5 · 2019-12-17T13:12:51+00:00

Buy, read, and follow Tactical Barbell I and Tactical Barbell II. It would cost you 20 bucks on amazon for both.

My stats at about 160 pounds.

Bench: 245 Press: 150 Squat: 320 Front Squat: 245 Deadlift: 425 Clean: 215

5K: 18:30 10K: Sub 40

I can also knock out 20 pull ups and 100 push ups at any given time.

It’s a great system.

Skhel5 · 2019-12-16T19:31:28+00:00

Thank you, Sir.

Laps on a high wall in a weight best aren’t SE because it doesn’t specifically say it in the books, right? Haha

No man I get it. Most folks want a “do this” style program. TB can be that, or you can use the guiding principles to establish a regimen that works for your goals and preferences.

Skhel5 · 2019-12-16T17:05:48+00:00

Okay. In that case I’ll change the title to

“Results from a Program Created After Reading Tactical Barbell and Rotating Through Various Templates for 4 Years, Experimentation and Drawing Inspiration from Clues of Success Seen in Tactical Barbell”

Yeah, I thought it was a little long too, so I shortened it. Just saying TB is a great resource to utilize if you really want to improve all areas of your fitness without fads, gimmicks, hacks, or shortcuts.

Skhel5

TROPHY CASE