twillenberg01
Level 1 Valued Member
Hey guys, for anyone who read my last post I was scheduled to leave for basic (then BUD/s) mid july. But do to the backlog of security check needed I got moved back to september 29th instead so I adjusted my training plan for the increased time allotted (posted below). Let me know what you guys think! I have been doing it for 2 weeks now and it has been great... hard but great!
Current and Goal (before leaving) PST Scores
Swim 8:20, goal 8:00
Pushups 85, goal 100
Situps 75, goal 100
Pullups 20, goal 30
Run 9:30, goal 9:00
BUD/s Train-Up Plan
***GTG Chest to Ground Pushups (M-F)
***Every 4th-5th week is a deload week where i retake PST and Recover
Monday:
Time Trial run working on a 7min/mi pace up to 10k
Strength and Conditioning
Tuesday:
Pool Swim- Hour in the pool working with swim coach
Wednesday:
Run-Swim-Run on beach easy pace but working up 4mi
Strength and Conditioning
Thursday:
Interval run: start at 200m and work up to 1mi (this is the heaviest of the running days)
Pool Swim: Hour in the pool working with swim coach
Friday:
Beach or Trail Fartlek 4-6mi
Strength and Conditioning
Saturday:
LSD Run 7-10 miles (and maybe a fin swim)
Sunday:
FREE DAY
***S&C***
(alternate day 1 and day 2, this is basically Pavels Force Recon Program with some slight Modifications)
Day 1
1a) Weighted pull-ups -24+kg, 5x5
1b) Clean and presses -2x28-32kg KBs, 5x5
2) Walking Lunge -2x32-36kg KB (can add up to a 45lb weight vest if needed... Its not right now), 5x5
3a) Snatch with a 32kg KB -5 sets, hard but not to failure
3b) Alternate the snatches with strict hanging leg raises -5 sets
Day 2
1) 10min Clean & Push Press (~75-85% RPE) with 32-36kg
2) Pull-ups: 100 total
- Do 10 squats (2x24kg) every time you come off bar
- 30min time limit
3) Swings with a 24kg KB -alternate sets of 10-20 with ~100m jogs (not sprints! the jog is for recovery, practice good breathing habits) for as long as you can handle it
Current and Goal (before leaving) PST Scores
Swim 8:20, goal 8:00
Pushups 85, goal 100
Situps 75, goal 100
Pullups 20, goal 30
Run 9:30, goal 9:00
BUD/s Train-Up Plan
***GTG Chest to Ground Pushups (M-F)
***Every 4th-5th week is a deload week where i retake PST and Recover
Monday:
Time Trial run working on a 7min/mi pace up to 10k
Strength and Conditioning
Tuesday:
Pool Swim- Hour in the pool working with swim coach
Wednesday:
Run-Swim-Run on beach easy pace but working up 4mi
Strength and Conditioning
Thursday:
Interval run: start at 200m and work up to 1mi (this is the heaviest of the running days)
Pool Swim: Hour in the pool working with swim coach
Friday:
Beach or Trail Fartlek 4-6mi
Strength and Conditioning
Saturday:
LSD Run 7-10 miles (and maybe a fin swim)
Sunday:
FREE DAY
***S&C***
(alternate day 1 and day 2, this is basically Pavels Force Recon Program with some slight Modifications)
Day 1
1a) Weighted pull-ups -24+kg, 5x5
1b) Clean and presses -2x28-32kg KBs, 5x5
2) Walking Lunge -2x32-36kg KB (can add up to a 45lb weight vest if needed... Its not right now), 5x5
3a) Snatch with a 32kg KB -5 sets, hard but not to failure
3b) Alternate the snatches with strict hanging leg raises -5 sets
Day 2
1) 10min Clean & Push Press (~75-85% RPE) with 32-36kg
2) Pull-ups: 100 total
- Do 10 squats (2x24kg) every time you come off bar
- 30min time limit
3) Swings with a 24kg KB -alternate sets of 10-20 with ~100m jogs (not sprints! the jog is for recovery, practice good breathing habits) for as long as you can handle it