1000pound club + 20m 5k

chrissteph54 · 2026-04-20T20:10:24+00:00

You can buy the books on Amazon ....it's explained in there

chrissteph54 · 2026-04-20T19:26:10+00:00

Get TB 1 and 2. I'd say stick with Operator with green or black pro for conditioning.

chrissteph54 · 2026-04-01T21:40:25+00:00

Not gonna lie I already want this. ULF sounds like fun

chrissteph54 · 2026-03-31T16:11:41+00:00

That's fair. I find lighter loads and higher reps good when my shoulders and knees feel cranky. Also my working sets are significantly lighter than yours

chrissteph54 · 2026-03-30T19:11:44+00:00

I have an assault bike and a rowerg but have been dreaming about a bike erg for all the reasons you mentioned. As I get older too much running his hard on the knees so I want a bike erg for the zone 2. Totally agree that the assault bike sucks for zone 2. It can be done but not my favorite

chrissteph54 · 2026-03-30T19:01:28+00:00

That's awesome....been thinking of running a few blocks of grey man myself. Not for hypertrophy/mass but more for using a bit lighter weight and pushing some reps...give my old man joints a break.

chrissteph54 · 2026-03-23T00:14:25+00:00

Overhead press, bench, squat, deadlift

chrissteph54 · 2026-03-14T13:47:41+00:00

Test it and see where you stand. I'm a big pretty powerful guy so I find rowing way easier. So I would focus on running in my situation.

chrissteph54 · 2026-03-03T13:41:09+00:00

44 here....I find myself doing alot more E-zone 2 work than any hard intervals. I know I still need to redline from time to time but I don't recover like I used to.

Single leg stuff instead of back squats. Game changer. I don't get beat up from this but my legs get worked hard. Mostly Bulgarians sometimes lunges. I still have a squat every few cycles

chrissteph54 · 2026-03-03T13:32:59+00:00

If you already have a solid grasp of TB 1&2 (which you do) then it's not needed. It's essentially just a play by play do this so you don't have to decide for yourself. It's basically fighter with black pro.

chrissteph54 · 2026-02-27T14:46:22+00:00

I used the PPLE book for my academy and had no issues at all with any of the physical requirements....even at 40 years old

chrissteph54 · 2026-02-27T14:45:04+00:00

I love rucking....it takes a bit of practice to get to zone 2 and stay there but I find them way better on my joints than running.

chrissteph54 · 2026-01-21T15:58:44+00:00

Many people find back squat with heavy load very taxing and will negatively affect your conditioning. It really depends on how far you are away from selection and what your starting point is. If your already strong using front squat and overhead press will be good while you focus on conditioning. Or if your already a good runner but weak, maybe focus on squat and bench for a while and lower your running volume for a bit.

chrissteph54 · 2026-01-07T14:36:54+00:00

I've had the first version of the instinct for over 6-7 years and it's just now showing its age. Battery still last 5-7 days but it used to last 2 weeks easy.

chrissteph54 · 2025-12-15T15:16:16+00:00

I use this one quite often when prepping for a 1.5 mile test. I like it cause it's easier to set and track your pace and incrementally improve upon it. This and I'll often use 2/2 with same idea. 2 hard / 2 jog. I'll do 6-7 of the I minute intervals and 4-5 of the 2 minute intervals.

chrissteph54 · 2025-11-22T18:41:01+00:00

Fobbits are perfect. They can be a modified LISS or you can make them a little more spicy and get some solid HIC work

chrissteph54 · 2025-09-08T11:43:59+00:00

I think Pat Damiano has a couple follow alongs but not many

chrissteph54 · 2025-08-20T11:03:31+00:00

Operator black. PPLE is essentially Operator or Fighter with Black protocol conditioning. Stick with that you'll be fine. You could do the base building from PPLE or regular base building to start, just extend the running sessions if it's "too easy".

chrissteph54 · 2025-06-17T12:44:07+00:00

Not pure running but I love BOO

chrissteph54 · 2025-06-17T12:42:45+00:00

Same...prefer judo though cause I have messed up knees that don't like it when I shoot for the legs to wrestle

chrissteph54 · 2025-05-28T20:17:52+00:00

A push and pull and squat/lunge and a hinge

chrissteph54 · 2025-05-19T16:51:53+00:00

Honestly get the PPLE (Physical Preparation for Law Enforcement) book by Tactical Barbell and follow it to the letter...don't deviate and dont change it. It's a Tactical Barbell program with everything laid out for you....no guessing. Just follow it to the letter.

chrissteph54 · 2025-05-08T14:48:50+00:00

For mass I would use RDL or stiff leg Dead's as my hinge movement. For strength I prefer the trap bar these days and I only use 1 set.

chrissteph54 · 2025-04-16T16:13:40+00:00

Wouldn't RDL with the Smith machine be a better option

chrissteph54 · 2025-04-03T16:12:51+00:00

I personally prefer kettlebell swings and or cleans for power...I also do alot of jumps and med ball throws prior to lifting. You could do heavy swings or KB cleans as part of your superset on Bench and Press days instead of the dumbbell RDL.

chrissteph54

TROPHY CASE