Good day all. I'm an Active duty Captain in the Marine Corps, forward deployed to a lovely FOB overseas. I have access to 16, 24, and 32K bells, and have been following the S&S program daily for the past couple of weeks, beginning with the 24K for everything, and have loved my results (I've also got several of the soldiers out here doing the workout with me, and they love it as well). I've read most of Pavel's books, and have always had great success with his strength programs, but for some reason I always start losing steam when I try to incorporate serious running into my routines. My professional goals are to max out the CFT in a few months (Oct), and have a good base to get a sub 20:00 3 mile for the PFT next spring (I can easily get 26-30 clean pull-ups on any given day, and it takes about 3 weeks of daily crunch practice to max those out. My most recent CFT was easily maxed, but my 3mile was at 20:38 before I deployed). My personal goals are to press the Beast (Currently pressing the 36K for singles each arm), and master the one arm pull-up for multiple reps (currently at a single for each arm). I have an old injury from my gymnastics career that causes my upper back and neck to get painfully tight (too many iron crosses with extremely poor posture for years), but it is very manageable with the proper correctives. I only have time for a single daily training session in the evening. I am wary of simply adding in more exercise, and would greatly appreciate any advice on designing a well balanced training program. I'm interested in following Dan John's advice of mastering the S&S Simple standard, then working through the ROP. My main question is: how to do that while simultaneously maintaining or improving my running speed and endurance.
I've had good results over the past few years just pushing myself, doing the ETK routines alternated with NW and BB, and adding running haphazardly, but I'm not a young invincible Lieutenant anymore, and I need to work smarter, as I consistently get injured every few months due to putting too much on my plate. I intend to get out to the Durham SFG when I return to Camp Lejeune in a few months, but any feedback while I'm out is great. I only train with kettlebells and bodyweight. Some more info: I can do one arm pushups, human flags, pistols, and levers fairly easily at a bodyweight of 170 lbs, and I do not want or need to lose any weight.
Semper Fi