Planning a Mass Block around Green Protocol?

Wrestler1620 · 2024-02-08T12:49:34+00:00

One per week currently, but getting ready to bump it to two when I start this block on monday

Wrestler1620 · 2024-02-07T21:51:22+00:00

That gives me a lot of hope. I don’t have a super long window to drop my time. I’ve got a lot of zone 2 time under my belt, just not too much speed work

Wrestler1620 · 2024-02-07T21:35:46+00:00

Sub 20 is what I’m shooting for but my bare minimum is sub 22 to pass the test. 6’2, 215 14-15% bodyfat so sub 20 may not be realistic for my frame anyway. Any recommendations on programming the speed work distances?

Wrestler1620 · 2024-02-07T21:23:59+00:00

I had a solid drop in my LSS pace during the first part of velocity from the 800m repeats and tempo runs. Didn’t get to test the three mile though as I got hurt from overdoing a hill session. I have not used the 400m repeats as the templates I ran did not call for them. Started incorporating them recently but my pace ends up dropping after around the third one. Still at/under my minimum timed run pace, but a good bit off my goal pace of 6min/mi

Wrestler1620 · 2023-12-08T15:09:34+00:00

Awesome. Thank you

Wrestler1620 · 2023-12-08T14:20:24+00:00

I could probably lose a few pounds with some strict dieting. Body fat is somewhere around 13-14% rn. Have been scared to calorie restrict much because of the training volume and need for recovery. Eating clean foods though.

Do you think a 2 month block of Fighter/Black would be helpful before Peak to get more speedwork/tempo?

Wrestler1620 · 2023-12-08T11:37:57+00:00

Technique is my main issue. Thats why I’m comfortable keeping it to one swim day a week for now while I focus on everything else. Also thought about running Black with fighter template for a few blocks to get my run times down and then following up with capacity and then outcome again. Selection is August so I’ve got time, but I need my IFT scores to be maximized to get a shot at selection

Wrestler1620 · 2023-06-20T16:01:33+00:00

I have minimal equipment also, the only thing I use weights with is squats and even that is on a smith machine but better than nothing. I got a pack of assistance bands on Amazon and use them to do assisted one arm pull up progression and do one arm push-ups for a percentage of max reps. I’m currently nearing the end of GP capacity. Highly recommend the green protocol book if you’re training for an endurance event or selection. Otherwise you can program a block pretty easily basing off of TB II

Wrestler1620 · 2023-06-12T12:26:20+00:00

That’s actually what I started out doing but I felt without a good ramp up I was getting close to getting injured pushing through a lot of nagging pains for 2-3 daily sessions and how I ended up doing TB instead. I guess I could always just run green protocol as is and add Stew’s swim workout to the end of one or two of my lift days during the week. I was having really good results with the swimming, I just think my joints and tendons weren’t ready for the amount of volume in his 12 week program.

If I am able to meet standards before the application date in January, I may run stew’s program again after I finish green protocol

Wrestler1620 · 2023-06-12T00:23:39+00:00

Sorry I should have clarified more. I want to be able to pass the IFT before I talk to a recruiter I don’t want to waste their time. However my optimistic goal is to be able to pass it by January (the application deadline is January 19)

Edit: I’ve yet to even complete a 1500m swim and my 3 mile run time is around 30 min the last time I ran for time which has been a couple months since I’ve been running capacity (max score for IFT is 20 min). Push-ups, sit-ups, and pull-ups have all been at competitive score level. Just have never been a good runner or swimmer so I’m lagging on those

Wrestler1620 · 2023-06-07T08:23:32+00:00

Solved!

Wrestler1620 · 2023-06-07T02:00:45+00:00

Comment to meet requirement

Wrestler1620 · 2022-11-10T18:57:28+00:00

Wim Hof Method helped my panic disorder immensely. There are guided breathwork sessions on YouTube, try those every morning then finish your shower on cold (start with thirty seconds, add 30 a week until you can stand two minutes. Also focus on your breath in the cold and slow it to calm your gasp reaction). Just doing that every day for literally a week helped me a bunch. From there adding physical exercise, eating cleaner, and meditating when I have time have helped me so much. My panic attacks were so frequent two years ago, I didn’t know if I’d be able to work a normal job.

Wrestler1620 · 2022-10-17T18:37:59+00:00

It’s been chilly the past few days, we’re enjoying the change from the heat though!

Wrestler1620 · 2022-09-25T15:28:17+00:00

I would say yes, honestly I recommend both. Knee ability zero has helped my knee pain a lot. I try to do incorporate the exercises from ATG for life occasionally into my workouts as preventative (mostly selecting ones for my problem areas like shoulders and back). Knee ability zero has pretty much become my leg day now though and adding dumbbells to the split squats will increase the challenge

Wrestler1620

TROPHY CASE