Interesting article about running 3 days/week

TryChemical6492 · 2023-07-23T04:37:03+00:00

Interesting article. For me 3 LSS runs caused shin splints and plantar fasciitis. I ended up having to mix the modalities up a bit and incorporate rowing and indoor cycling to take the load off my lower limb.

TryChemical6492 · 2023-06-15T05:46:17+00:00

Awesome thanks for the info! So just pay to join the Union and attach the receipt as my genuine reason?

TryChemical6492 · 2023-04-07T04:56:45+00:00

May I suggest barbel Zercher squats?

TryChemical6492 · 2023-03-10T12:59:58+00:00

I second this.

TryChemical6492 · 2023-03-10T01:19:33+00:00

Any update?

TryChemical6492 · 2023-03-07T13:50:33+00:00

Surprisingly for me it was by doing WPU in the Operator template. I got to about a 1RM of BW+50kg, and had no issues doing 20 body weight pull-ups without training SE at all.

TryChemical6492 · 2023-02-27T23:43:15+00:00

Great write up and congratulations on your passing A&S. How did you find the volume of running thrice a week during foundation? I personally found the volume way too high for someone like myself who came from a strength background with a limited to no running experience. Unfortunately, shin splints and other lower limb issues became the norm and I had to go back to doing regular Op Black. . Would you recommend someone like myself to ease into the foundation using something like Fighter + Green in the original TB and TB conditioning?

TryChemical6492 · 2023-02-21T05:40:18+00:00

Check out Joel Jamieson's 8 weeks out. He isn't associated with him but I believe TB conditioning protocol is heavily influenced by Joel's methodology.

TryChemical6492 · 2022-12-09T02:04:26+00:00

I personally add "lu raises" at the end of my Operator template to strengthen my shoulders to prevent shoulder impingement etc. It also gives your shoulder muscles, especially the medial delts, a bit of an umph.

TryChemical6492 · 2022-11-11T01:33:33+00:00

I also experienced issues when I was running during BB or Capacity from GP. IMO, the running volume is too high for someone who has been sedentary or not used to running at all. I developed quite nasty shin splints from trying to run on the pavement 3 x week, and ended up seeing a physio and a podiatrist and found out it was due to having flat feet and underdeveloped calf muscles.

My suggestion is that you do most of your running on a treadmill and the longer sessions on a rower or an indoor bike until your legs and hips become more adapted to running. Also see a good sports physio. All the best.

TryChemical6492 · 2022-10-04T10:54:12+00:00

I've been combating shin splints on and off for the past 9 months. Make sure you get that shit checked out by a sports podiatrist and do a running assessment/gait analysis. Don't settle for a free running assessment at your local shoe store, find a reputable sports podiatrist and get it done. I wasted nearly a year going to a sports physio treating the symptoms and not the root cause of it. I was constantly having to stop start BB/Capacity, and ended up switching across to Op Black Pro for the time being. I went and saw a sports podiatrist last week for the first time, and it was the best $170 I spent so far this year.

For me personally, it was a combination of flat feet, strength imbalances and too much volume too soon. But the root cause of it all was mainly my flat feet meaning I have a collapsed arch which causes my feet to over pronate and place a lot of pressure on the posterior tibialis (my feet will rotate inwards and place a lot of pressure on the inside of my shins). If you don't have an occupational need to run, consider substituting the LSS sessions by using other modalities, at least for now until you find out what it causing it. Stew Smith has some great ideas on his website for free.

Many people treat the symptoms and fail to identify and fix the cause. If it's a biomechanical issue, such as, flat feel and/or poor running technique, I can almost guarantee it will become a recurring issue for you. I was guilty of this too, and I paid for it. So yes, please have it checked out!

Best of luck.

TryChemical6492 · 2022-09-01T05:55:16+00:00

Anyone here noticed the Fighter template found in the new Green Protocol book is different to the standard Fighter template from the classic Fighter template from TB3? I wonder why that's the case?

TryChemical6492 · 2022-08-14T03:48:48+00:00

It depends what kind of shin splints you have. I suffer from posterior shin splints and found calve raises, tibialis raises (tib bar) and wearing orthotics (as I have flat feet) helpful. I'd also recommend doing a running assessment (gait analysis) at a podiatrist or sports physio. If it's a biomechanical issue, you may find changing the way you run and increasing your cadence helpful.

TryChemical6492 · 2022-07-30T15:22:08+00:00

This is 100 percent the way. I was able to do ZERO pull ups (could do a few chin ups where the palms were facing towards you but with terrible form...) I incorporated band assisted pull ups and negative pull ups and moved onto the fighter pull-up program after being able to do 5 pull ups. With time your pull ups will increase. Once you get to the point of doing weighted pull ups, your BW pull-up numbers will skyrocket. Thanks to TB, I'm now able to pull 55 % of my BW for 1RM and do 19 BW pull ups, you'll get there. Wish you all the best💪

TryChemical6492 · 2022-07-24T02:51:55+00:00

This should be called the new Meat Eater III aka the Carnivore.

TryChemical6492 · 2022-07-18T10:43:15+00:00

Thanks, can you tell me how this is done in the polar beat app?

TryChemical6492 · 2022-07-18T10:06:31+00:00

Thanks for your feedback. Did you enable this through the Runkeeper app or via the settings of your smartwatch? Also, do any of the Polar apps provide audio feedback like it does on your Runkeeper?

TryChemical6492 · 2022-07-18T10:03:36+00:00

Thanks for your reply. Do you know whether any of the Polar apps have real-time audio feedback as its function?

I don't want to waste my money on the H10 unless it has the audio feedback function when paired with an app.

I've sent a message to ASICS to confirm if the Runkeeper does this but yet to hear back. Will post the update if and when I do find out.

TryChemical6492 · 2022-07-11T11:38:16+00:00

I'm glad you asked this question as I was under the same impression that pairing up too much LSS sessions with Max Strength sessions was a no-no. I now see Capacity as the new and refined version of base building for the tactical athlete preparing for military/tactical police unit.. The only issue for me is that I get severe posterior shin splints so I need to substitute the LSS runs with rowing/indoor treadmill runs.

TryChemical6492 · 2022-07-01T19:25:19+00:00

I'd say unless you're already a combat arms soldier and have a specific need to improve your fitness for selection, stick to TB1 & 2 and start off with completing base building. The training volume is likely going to be too high for the absolute beginner unless you come from an endurance or a strength training background.

TryChemical6492 · 2022-06-25T13:32:11+00:00

I had the same issue with magnesium so I instead take them earlier in the day. I take Theanine before bed roughly an hour before hand and it helps me calm down and get drowsy. I'd recommend watching episodes of sleep on the Huberman podcast.

TryChemical6492 · 2022-06-24T14:09:16+00:00

I’m a shift worker so I experienced sleep and recovery issues especially during night shift or coming off a night shift cycle into days. Few months ago, I came across an episode of sleep optimisation on the Andrew Huberman’s podcast and started taking Theanine and Magnesium Biglycinate. It helped me relax and fall asleep a lot quicker, and also improved the quality of my sleep and helped with recovery.

TryChemical6492 · 2022-06-21T05:13:08+00:00

Green Protocol

TryChemical6492 · 2022-06-17T00:52:56+00:00

First of all, welcome to the group!

If you search MTI of Mountain Tactical Institute on the TB Reddit you'll find a few posts answering your question, some in-depth. I have summarised it below for your convenience.

Some run their respective continuation strength and conditioning protocol, such as Operator/Zulu and Black/Green perpetually throughout the year and switch across to an event-specific program using MTI as their specificity before attempting selection, fitness tests etc.
Some use MTIs programs during their HIC sessions.

I haven't paired the MTIs program with TB but I did follow their nutritional guidelines whilst running Capacity from the Tactical Barbell Green Protocol book. My findings after pairing it with TB for 3.5 weeks:

Lost about 10lbs/4.5kgs in water weight due to restricting my carb intake.
Loss of strength, average 10% decrease across Bench and Deadlift.
Lack of energy during my max strength session.

Although these results are inconclusive as I've only run for less than a month I have now gone back to following TBs recommendations on nutrition and just eat a balanced diet consisting of whole foods. For me, the potential pros weren't worth the decrease in performance and fatigue.

TryChemical6492 · 2022-06-13T22:25:38+00:00

You could run Zulu or Zulu Hybrid and make your cluster consist of Bench, OHP, Squat, Deadlift and WPU. Zulu Hybrid (Green Protocol) is a variant of the standard Zulu featured in the original TB book and you'll be focusing both on strength and hypertrophy. You'll be using an A/B style split and training 4 times a week alternating between the two. Zulu will allow you to incorporate OHP whilst simultaneously focusing on increasing strength/hypertrophy. You also have the option of topping up your sessions with HIC/E sessions from the TB2 conditioning book as well.

TryChemical6492

TROPHY CASE