TheBorg
Level 4 Valued Member
In "Easy Strength" Pavel recommends a 2-week program switch routine where you spend multiple months (I plan on at least a year) switching programs every two weeks i.e. PTP 2 weeks/ROP 2 weeks. I plan on doing Simple and Sinister/Easys Strength(ish) barbell program. I need both of these to fit in a 20 minute window 4-5X per week. My question is about how I should program the barbell side.
My current weekly plan looks like:
Mon.
S&S, 40 min. gun work
Tue.
S&S, Intervals (hills with body armor/rucksack, tabatas with ruck, etc.)
Wed.
S&S, 40 min. gun work
Thur.
S&S, 1-2 hour endurance work out, usually with a ruck or body armor
Fri.
S&S 40 min. gun work
Sat.
Gun work...sometimes
crossfit with buddies if not doing something else
Sometimes live fire with stress shoot
"gun work" means dry fire, weapons manipulation, etc.
Every 3rd week I back off the conditioning stuff and do low/no impact stuff like rower and elyptical at an easy pace.
At least every 8-12 weeks I take a rest week and don't do anything.
If I can't do anything on Saturday, I replace a skill session with a circuit workout.
Basic Info:
- relevant demographics: 39 y/o male, 6'1" 215LB.
- injury history: Nothing serious, the usual knee pain and plantar fascitis if I don't train smart, strained a rotator cuff a month ago, still keeping an eye on that, strained a peck three months ago (benching 225 after not benching for 6 months ish), recovered by doing pushups instead of bench for six weeks, then switching to dumbell bench.
- movement history: have you had a Functional Movement Screen? No. Do you move well or do you feel your muscles and joints are in less than good working order? Yes with above exceptions.
- sports/competition history: 10 years active duty, 10 years National Guard, almost all combat arms, mostly SOF. Currently focusing on the Tactical Games (basically a combat focused competitive stress shoot) and field based long range rifle competitions. Trying to shoot PRS (precision rifle series) when I get an chance, occasional non-sanctioned multi-gun.
Thanks, and I hope this provided the info you need while remaining somewhat concise.
My current weekly plan looks like:
Mon.
S&S, 40 min. gun work
Tue.
S&S, Intervals (hills with body armor/rucksack, tabatas with ruck, etc.)
Wed.
S&S, 40 min. gun work
Thur.
S&S, 1-2 hour endurance work out, usually with a ruck or body armor
Fri.
S&S 40 min. gun work
Sat.
Gun work...sometimes
crossfit with buddies if not doing something else
Sometimes live fire with stress shoot
"gun work" means dry fire, weapons manipulation, etc.
Every 3rd week I back off the conditioning stuff and do low/no impact stuff like rower and elyptical at an easy pace.
At least every 8-12 weeks I take a rest week and don't do anything.
If I can't do anything on Saturday, I replace a skill session with a circuit workout.
Basic Info:
- relevant demographics: 39 y/o male, 6'1" 215LB.
- injury history: Nothing serious, the usual knee pain and plantar fascitis if I don't train smart, strained a rotator cuff a month ago, still keeping an eye on that, strained a peck three months ago (benching 225 after not benching for 6 months ish), recovered by doing pushups instead of bench for six weeks, then switching to dumbell bench.
- movement history: have you had a Functional Movement Screen? No. Do you move well or do you feel your muscles and joints are in less than good working order? Yes with above exceptions.
- sports/competition history: 10 years active duty, 10 years National Guard, almost all combat arms, mostly SOF. Currently focusing on the Tactical Games (basically a combat focused competitive stress shoot) and field based long range rifle competitions. Trying to shoot PRS (precision rifle series) when I get an chance, occasional non-sanctioned multi-gun.
Thanks, and I hope this provided the info you need while remaining somewhat concise.