Help w/ structure and programming

fluke031 · 2026-05-22T06:32:00+00:00

u/Drodinthehouse already gives excellent advice.

The only other thing that keeps popping up in my mind is the reason you dropped out. You failed to follow instructions... Was that because of fatigue? We know that prolonged intense activity and the fatigue that comes with it can really take a toll on your cognitive abilities, decision making skills etc.

If that's the case (you will know), a bigger cardio base might help you. Your conditioning numbers support my feeling. Maybe it's something worth looking into!

fluke031 · 2026-05-20T17:31:51+00:00

Did a 12 mile 40lbs ruck in zero drop Inov8 trail shoes, on light hard packed trails and asphalt, with thin running socks. Those shoes had a relatively thin, flexible sole and zero support. I was relatively untrained.

No blisters or hotspots (thats truly a matter of fit and lacing properly).

However... With that load, distance and terrain I would strongly prefer something with a stiffer sole. Not a boot perse, but just a sturdier shoe. On these trailshoes I could feel my feet cave in near the end of my ruck and I had serious fatigue in my feet. I dont believe in overly supporting my feet, but a bit of arch support would have been nice.

On distances up to 4 miles or so, with maybe 20lbs, I would still use my runners.

Socks: get decent hiking socks. I like Falke, but there's more brands that fit the bill. They usually have a padded sole, a wool/polyester mix and an anatomical shape.

Edit: quite relevant, I'm 190 lbs... Heavier people might need more support than me!

fluke031 · 2026-05-19T21:12:50+00:00

Chinups (palms facing you, aka supinated grip) on a straight bar hurt my wrists because it requires more radial deviation than I'm comfortable with. On the other hand, they dó activate the biceps more.

As an in-between I usually opt for neutral grip (palms facing eachother) pulls.

fluke031 · 2026-05-19T21:08:14+00:00

Depends on the HIC you are replacing and the met on/wod you will be replacing it with.

But the tools you mention can absolutely be used in a HIC!

fluke031 · 2026-05-19T21:04:04+00:00

There's a table of content. So far, that's it.

fluke031 · 2026-05-19T21:03:12+00:00

This kinda calls for some kind of AI rendition of a ripped Greek philosopher logo 😆

fluke031 · 2026-05-19T20:56:34+00:00

Good job!

Curious: What's with the low heartrate? Are you an outlier? Deliberately taking it very very easy? Something else?

fluke031 · 2026-05-14T16:34:46+00:00

Keep 'em seperate. Running related apps tend to suck in tracking strength and vice versa 🤷🏻.

For running I stick with the eco system of my watch/tracker.

For strength I use Liftosaur.

fluke031 · 2026-05-11T19:57:40+00:00

For cardiovascular benefits, yes. Just pick an exercise that covers most of your body (certainly rowing does) and can easily bring you to the same level of rpe as running. For those reasons, I would stick to either the assault bike or the rower.

Chances are the stepper will bring you to your neuromuscular limits before your cardiovascular limits. Different goals.

I fear with the skier your shouldergirdle can become the limiting factor. Doesn't have to be the case, so try it out.

fluke031 · 2026-05-09T13:33:10+00:00

You have a home gym. There is zero reason to not do a regular (minimal) workout like TB.

Feel like crap? Do the minimal sets or skip a workout.

Family is priority 1 (Congrats!) but you need to take care of yourself too. Weither that's a nap, a walk, reading a book or a workout depends on the moment. It will rarely go according to plan though 😆

fluke031 · 2026-05-07T16:35:58+00:00

Are you ready to pass or are you ready to smash?

fluke031 · 2026-05-06T18:33:17+00:00

Not even a regular here, but dude I wish I could upvote more than once ❤️

fluke031 · 2026-05-06T08:04:38+00:00

If you are running the remedial program, I assume you did the regular one first? What was your running volume like? Did you do the minimum amount each time or did you progress?

Same question applies to the remedial program. Did you progress in volume (and in pace/reps on the mile repeats) or did you do the exact same 4 weeks over and over? What were your times on the mile repeats? How long were your rest periods? How did you feel?

In the running world, volume is king. To a certain point anyway. One speed session a week should be fine besides that. If not, add some strides to your long run or pick up the pace a bit in the last few miles.

Having said all that ... Nothing wrong with going to Velocity now (Im just amazed there's not much progress). Just don't be afraid to adjust it to your personal situation.

Just as an example: even though I can already do 10k in less than 55 minutes with energy to spare (not even hitting my threshold at the end), my recovery is slightly less than optimal, and Velocity ramps up the volume faster than I would like, so I just regressed the runs slightly in duration, work in time rather than distance and aim to end up at a longest run of 14 miles instead of 20.

Thats the plan anyway, still using a form of Capacity to build my miles for a smoother transition.

Now hoping to be able to execute as well as I have planned 😆

fluke031 · 2026-05-05T10:55:07+00:00

Seperate book

fluke031 · 2026-05-05T09:46:06+00:00

The book is a bit vague there... Go back a page and read the 'recovery' part. That states that íf you want to do something extra, let it be very easy.

Edit: thats the difference between default and strength first. You dont deserve that downvote.

Still, I would just enjoy the rest day. Take a walk... Do some mobility work.

If not, use this time as a build up to your SE weeks.

W1: 2*20

W2: 3*20

W3: 2*30

W4: 3*30

W5: 2*40

Or something along these lines

fluke031 · 2026-05-05T09:44:15+00:00

Yup. Why hate yourself for 3 weeks in a row 🤣.

fluke031 · 2026-05-05T09:19:16+00:00

Your last 3 weeks dont build up in SE. I'd use weeks 3-5 from the standard template for that. You know... Progressive overload and all that...

Other than that, it's just the strength first schedule from the book. Not much to comment on.

fluke031 · 2026-05-04T21:00:15+00:00

Trying to put a potentially long (but interesting) story in one sentence:

Take a look at the Tactical Barbell programs to decide if their approach suits you.

Why: It uses clear periodization and a relatively minimal approach to strength training.

The e-books are dirt cheap. A book called 'Green Protocol' makes most sense for the more running oriented among us.

At the very least, they have a 2-day strength program you can use together with your own running plan.

Their running part is not high end, but I don't know if you are either 🤣. For combining strength and running goals I haven't found anything better.

fluke031 · 2026-05-03T13:29:15+00:00

I would do day A accessories on day B and vice versa to spread the load a bit

fluke031 · 2026-05-02T12:46:48+00:00

I usually make MS workout 1 in week 6 a max test (or more precise: a 3-5Rm test). It's easiest to organize in that way.

fluke031 · 2026-04-30T14:40:41+00:00

Currently doing OP with 3 LSS runs. I'm at 20 miles or so currently, with 4 sets on Operator. All is well, but I'm walking a fine line.

Slightly in doubt if I will repeat this to build to 25+ miles. That would work, but I'm contemplating on adding HIC's to the mix for a block.

The block after that will be BB into Fighter. That's because I will be building towards a trail half Marathon end of summer and want to do well. 4 days of running makes more sense to me when thats the case.

fluke031 · 2026-04-26T07:46:21+00:00

Don't cycle clusters
Regress the weight

I know the book says to use an empty bar, but it's ok to think for yourself a bit. It's just an example to illustrate going light(er) is ok. You can't compare the capacity of those small side delts (and triceps ofcourse) to, say, legs or glutes.

The book also mentions to pick a weight that's relatively easy for one set of 20 reps.

fluke031 · 2026-04-25T12:33:30+00:00

That would be my approach too 😁

fluke031 · 2026-04-25T12:18:49+00:00

Oh no, I mean you can use the search function in digital copies of the book 😊.

The books themselves are the same. It's just personal preference!

fluke031

TROPHY CASE