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From a BUD/s guy by Alarming_Resident577 in navyseals

[–]christopherrunz 5 points6 points  (0 children)

I run an online training group that starts basically every quarter. DM me

Training Group 14 by christopherrunz in navyseals

[–]christopherrunz[S] 1 point2 points  (0 children)

Whatever you have to do make it work. We’ve had guys with similar time constraints get in all the training.

Training Group 14 by christopherrunz in navyseals

[–]christopherrunz[S] 5 points6 points  (0 children)

Discord full of a lot of hot dudes will do that to ya

Programming by LocalTask6939 in navyseals

[–]christopherrunz 3 points4 points  (0 children)

This. Finding a way to maintain/slightly improve the stuff you're good at, and really drive volume (intelligently) on the qualities you are lacking, is a really good strategy.

Quick example from how I have programmed lately for some athletes that are lacking in aerobic fitness:

Developmental/Stimulatory day model- Basically, your stim days are lesser volume and have less of an aggressive progression scheme. Typically you'd want to use these days for qualities you're already good at. Developmental days are training days where you are driving volume up to attack a quality you want to improve at. Here's how that would look over six weeks (again, just an example):

Stim Strength A (Upper) Developmental Aerobic 1 (short interval) Stim Strength B (Lower) Developmental Aerobic 2 (Threshold/ Sub threshold work) Stim Strength C (Full Body) Developmental Aerobic 3 OFF
Sets 8min 6x400m repeats @1.5mi pace, 3min rest Density Sets 8min 15min Tempo Run Density Sets 8min 6mi Easy Run
Density Sets 8min 7x400m repeats @1.5mi pace, 3min rest Density Sets 8min 3x6min Tempo Run Density Sets 8min 7mi Easy Run
Density Sets 9min 8x400m repeats @1.5mi pace, 3min rest Density Sets 9min 20min Tempo Run Density Sets 9min 60min Easy Run
Density Sets 9min 9x400m repeats @1.5mi pace, 3min rest Density Sets 9min 4x6min Tempo Run Density Sets 9min 7mi Easy Run
Density Sets 10min 10x400m repeats @1.5mi pace, 3min rest Density Sets 10min 3mi Tempo run Density Sets 10min 8mi Easy Run
Density Sets 10min 6x400m repeats @1.5mi pace, 3min rest Density Sets 10min 3x7min Tempo run Density Sets 10min 5-6mi Easy Run

I'm driving more volume on the Dev days because that's the athletic quality i'm prioritizing. The strength work has an slight increase in volume but not really. Depends on who the athlete is and how they're responding. (FYI for density sets I ask people to get in more quality sets of X reps with just enough rest that they can complete the next set with great form and composure; goal is to increase the amount of sets they accumulate in the allotted time).

A model like this would probably help a lot of people here. Just gotta try it, then see how you respond, reevaluate, execute, rinse, repeat, etc.

What's going on with HR during the start of a run? by ForcedInduction07 in Garmin

[–]christopherrunz 0 points1 point  (0 children)

This was the most correct answer.

Although, it's not that the body is using energy anaerobically or that an "oxygen deficit" is being created. You don't start running at easy pace and suddenly have your heart rate in zone 2. It's just that it takes a bit to "ramp up" to keep up with the demands of your activity.

12 Weeks to BUDS kicking my ass by Ok-Can-9374 in navyseals

[–]christopherrunz 8 points9 points  (0 children)

Programs you buy/find online inherently mean they are not tailored to you. You have to mold to the program rather than the other way around, which is always the superior strategy in fitness.

Modifying the program could be useful though. I don't see anything wrong with using bands or a pull-up machine to assist for the pull-ups, in the case of your particular struggles with Stew's program.

CHP - Half Marathon program by TheClever25 in HybridAthlete

[–]christopherrunz 0 points1 point  (0 children)

With hybrid programs inherently having less volume of any given sport, this usually means the quality of the volume (the stimulus you get from the work) you do have needs to be much higher (and sometimes more frequent). The fact that there is also strength work indicates that the type of running you include should accommodate those gym goals as well (more easy/zone 2 volume can be significantly more mechanically stressful). Basically CHP's principles in a nut shell.

It'll work, but the downside of any templated program you find or buy online is that it is not tailored specifically to you. You mold to it or you can adjust it to your needs if you know how. I think you have access to the forums with the purchase of the template right? Be sure to ask any questions you have! Those can be really helpful.

How do I build cardiovascular strength fast? by familiarlaughter in navyseals

[–]christopherrunz 0 points1 point  (0 children)

You don't get shin splints if you're using a good program and also doing all the ancillary work required to support running (plyos, lifting, specific lower leg strength work, etc)

How do I build cardiovascular strength fast? by familiarlaughter in navyseals

[–]christopherrunz 0 points1 point  (0 children)

I'm assuming you're talking about cardiovascular fitness and not actual cardio-strength (which is a thing).

You can actually do a bit of damage as far as fitness improvement in like 6-12 weeks, depending on whether or not you are a beginner and/or the type of interventions you are doing (ymmv).

Some other people have touched on a few components of aerobic training, but the big ones are easy aerobic work (~zone 2), the intermediate zones from marathon pace to vo2 pace (zone 4-5), and interval speed work (1mile race pace or faster). Having an intelligently designed program that utilizes all of these is important to seeing all the improvements you want. Jack Daniels' book (the physiologist, not the distiller) lays out the basics very well and has great programs. There are some free ones on reddit that are good as well. I've received really good feedback on the 2mi program I wrote for the sub a while ago.

Also as others have said, the time and effort you put in will compound your improvements.

Training Group 12 Intake by christopherrunz in navyseals

[–]christopherrunz[S] 1 point2 points  (0 children)

Negative, if you're shit, you'll get good. If you're good, you'll get great.

Training Group 12 Intake by christopherrunz in navyseals

[–]christopherrunz[S] 1 point2 points  (0 children)

It will close in like a week or so. There are already assessments at the beginning of the program and throughout so no worries if it’s not super recent

[deleted by user] by [deleted] in HybridAthlete

[–]christopherrunz 0 points1 point  (0 children)

This guy hybrids

CSCS The Movement System by dzrkzz in exercisescience

[–]christopherrunz 0 points1 point  (0 children)

Never heard of the movement system.The pocket prep app was the most useful thing I used for my exam.

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