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Bodyweight help my to increase my reps
- Thread starter quentin__bsbl
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quentin__bsbl
Level 2 Valued Member
quentin__bsbl
Level 2 Valued Member
I haven't finished my retho yet so I still have at least 5 months ahead of me before I join the police. I don't know yet if I can directly do the tests for the DSU because I have different information everywhere ... I think that I will first do 2 cycles of weighted pull-ups of 3-4 weeks each (the 1st will be grease the groove and the 2nd fighter pull up because I think these programs work best when you have a max of reps around 8-14) and then I'll gladly try the Lafay method for the time I have left. If I have to wait another 3 years as I heard somewhere, I think that will take the military preparation program of Karam fit (he works with guys from GIGN, 1 RPIMA, Marine Commando ...)
quentin__bsbl
Level 2 Valued Member
in MINIMUM 5 months and it's the max in 30 "and someone who has already done the test told me that with 13-14 it was good. After that I want to be at 25-30 for the whole selection.
pet'
Level 8 Valued Member
quentin__bsbl
Level 2 Valued Member
DSU (police)
pet'
Level 8 Valued Member
Hello,
@quentin__bsbl
Then, considering the different protocols we mentioned, you could:
- use SF Gp program, with running up until ~45km/ week.
- use Phillipe B.'s protocol with running up until ~45km/ week.
In both cases, take as much info as you can on the test:
- is there swimming ? -> if so, what kind (CSS, feet and hands bounds, apnea, etc...)
- is there obstacle course ? -> if so, what are they ? (rope climb (with or without leg), wall climb, etc...)
etc...
This is about drilling the technique
Kind regards,
Pet'
@quentin__bsbl
Then, considering the different protocols we mentioned, you could:
- use SF Gp program, with running up until ~45km/ week.
- use Phillipe B.'s protocol with running up until ~45km/ week.
In both cases, take as much info as you can on the test:
- is there swimming ? -> if so, what kind (CSS, feet and hands bounds, apnea, etc...)
- is there obstacle course ? -> if so, what are they ? (rope climb (with or without leg), wall climb, etc...)
etc...
This is about drilling the technique
Kind regards,
Pet'
offwidth
Level 10 Valued Member
@quentin__bsbl
What Kyle said is true of my experience. Many times I have run S&S and FPP (weighted and unweighted) concurrently with no problems. I have found them to be very complimentary to each other. Just be sure to closely monitor you recovery.
quentin__bsbl
Level 2 Valued Member
I once tried to do both at the same time but had difficulty with the pull-ups (I then realized that I really wasn't giving myself enough rest between sets but I thought it was because S&S). So I was just thinking of starting S&S again and I think it will also give me good physical preparation for running.
Do you think FPP + S & S + running 3-4 times a week is a good idea? (even though we're all different and it's up to me to see if I can handle it)
Do you think FPP + S & S + running 3-4 times a week is a good idea? (even though we're all different and it's up to me to see if I can handle it)
quentin__bsbl
Level 2 Valued Member
I once tried to do both at the same time but had difficulty with the pull-ups (I then realized that I really wasn't giving myself enough rest between sets but I thought it was because S&S). So I was just thinking of starting S&S again and I think it will also give me good physical preparation for running.
Do you think FPP + S & S + running 3-4 times a week is a good idea? (even though we're all different and it's up to me to see if I can handle it)
offwidth
Level 10 Valued Member
This ^
Several years back I was doing S&S (24-28kg) 5 to 6 days / week, FPP 3RM (as written except weighted), and running trails 3-4 days / week.
It worked just fine for me. But I have a decades long training history, and I suspect possibly a better than average work capacity.
(I was also cycling one day per week and rock climbing one day per week at the same time) 58 y/o at the time...
quentin__bsbl
Level 2 Valued Member
I can send you the email which gives all the selection conditions for the test day but yes there is swimming (100m as quickly as possible / 25m apnea / 25m feet tied fists), a Luc léger test, push-ups, pull-ups, dips, abs, bench (70kg min 3 reps), squat (80kg min 3 reps) and to finish a WOD.
And for Phillip B's program, it's 3 interval training sessions and 0 long jogs. He even said himself in his book that when he had finished the pre-course, he asked a running specialist to help him. So I don't think his program is optimal. But I will have to try to find out more to know if there is a lot of long race during the course or not.
thank you for your attention and your help
quentin__bsbl
Level 2 Valued Member
ok thank you for your feedback. I will use it and put S&S back in my schedule
pet'
Level 8 Valued Member
Hello @quentin__bsbl
In the book, he mentions that he worked with a running coach, after the pre-course, to be able to run 10k a day during the course.
At this moment, he started long runs, up to 10k a day. But this is not written in the protocole pages (where he describes exercices, sets and reps), I agree with you. This is written in the middle of a chapter, among other things. He even mentions that he ran at low HR. At the beginning I was also surprised he does not mention running but eventually he did.
He also mentions a technique for the swim with tied hands and feet. As a diver, the technique works.
No matter what, a strong aerobic base is necessary. First, you will probably run during the day (going from a spot to another, some time runs, etc...). So preparing for that will make you durable. Then, a strong aerobic base will permit you to recover faster from both the required runs and the anaerobic activities. This is why boxers run regularly (recovery between rounds). Plus one can not reap all the benefits of interval training without aerobic base prior to it (this is science based).
If abs are sit ups, there is a technique as well: breathing in when you sit down, breathing out when you sit up. When you sit up, really focus on rolling motion upper back, then lower back). Maintaining a straight back will make you use more energy and you are likely to arch your lower back. Plus, depending on the event duration, pace yourself.
If you do not have a bench, a steady diet of OAP Can get the job done.
Kind regards,
Pet'
In the book, he mentions that he worked with a running coach, after the pre-course, to be able to run 10k a day during the course.
At this moment, he started long runs, up to 10k a day. But this is not written in the protocole pages (where he describes exercices, sets and reps), I agree with you. This is written in the middle of a chapter, among other things. He even mentions that he ran at low HR. At the beginning I was also surprised he does not mention running but eventually he did.
He also mentions a technique for the swim with tied hands and feet. As a diver, the technique works.
No matter what, a strong aerobic base is necessary. First, you will probably run during the day (going from a spot to another, some time runs, etc...). So preparing for that will make you durable. Then, a strong aerobic base will permit you to recover faster from both the required runs and the anaerobic activities. This is why boxers run regularly (recovery between rounds). Plus one can not reap all the benefits of interval training without aerobic base prior to it (this is science based).
If abs are sit ups, there is a technique as well: breathing in when you sit down, breathing out when you sit up. When you sit up, really focus on rolling motion upper back, then lower back). Maintaining a straight back will make you use more energy and you are likely to arch your lower back. Plus, depending on the event duration, pace yourself.
If you do not have a bench, a steady diet of OAP Can get the job done.
Kind regards,
Pet'
quentin__bsbl
Level 2 Valued Member
yes so i think i will finish the SFG program and then do a little research for another or possibly a daily program.
For the sit ups thank you for the advice I will apply them as soon as possible.
and yes I am training to do a strict OAP because I already know how to do + -10 but non-strict ones.
pet'
Level 8 Valued Member
Hello @quentin__bsbl
If you can not work on heavy squats, most of the time, issues come from:
- hip mobility
- leg strength
- core
If you are more or less obliged to mostly do bdw, you can work on deep slow squat in full ROM (Kelly Starrett has excellent hip stretch)
As far as leg strength per se: pistol progression, weighted pistols, squats with stuff in a backpack, etc...
Core: anti-extension, anti-flexion with neutral spine, anti-lateral flexion, anti-rotation
It is not 'optimal' but it will build the individual component. Then, once again, drilling the technique.
Kind regards,
Pet'
If you can not work on heavy squats, most of the time, issues come from:
- hip mobility
- leg strength
- core
If you are more or less obliged to mostly do bdw, you can work on deep slow squat in full ROM (Kelly Starrett has excellent hip stretch)
As far as leg strength per se: pistol progression, weighted pistols, squats with stuff in a backpack, etc...
Core: anti-extension, anti-flexion with neutral spine, anti-lateral flexion, anti-rotation
It is not 'optimal' but it will build the individual component. Then, once again, drilling the technique.
Kind regards,
Pet'
quentin__bsbl
Level 2 Valued Member
Okay but do you think doing GTG squat pistol is a good idea besides going for a run and doing S&S (5-6 times a week)?
pet'
Level 8 Valued Member
Hello,
@quentin__bsbl
It depends on the weight you are using for S&S. Beyond 32kg, daily practice gets taxing. What weight do you use ?
First, I would keep the GU relatively 'light' (no more than 24) or even lighter, as a weighted mobility move. Indeed, GU strength transfer varies a lot from a person to another. For instance, some say it helped their press, some do not. Some say it makes their mobility better, some do not.
TGU is a 'blend' of flexibility, strength and mobility. This is something very general.
To be honest, I would keep things simple and would stick to the basics and would not do 'fancy' stuff because a few say it works for them. You have no guarantee (beyond others' experiences) it will work for you during the test. Here, we are talking about your future. This is a big bet to mostly rely on S&S as your S&C when some simple stuff are proven to work. Best do the basics better:
DL, Sq, C&P, push ups, pull ups, core, running / rucking / swimming
I would keep swings twice week as it transfer well to DL. Same for interval training for the Luc Léger.
These are what you find in all the programmes.
GTG pistol will work with running but it will depend on the volume of both activities. If you can not do at least 15 reps a day, IMHO, it would be better to do a dedicated leg routine.
Kind regards,
Pet'
@quentin__bsbl
It depends on the weight you are using for S&S. Beyond 32kg, daily practice gets taxing. What weight do you use ?
First, I would keep the GU relatively 'light' (no more than 24) or even lighter, as a weighted mobility move. Indeed, GU strength transfer varies a lot from a person to another. For instance, some say it helped their press, some do not. Some say it makes their mobility better, some do not.
TGU is a 'blend' of flexibility, strength and mobility. This is something very general.
To be honest, I would keep things simple and would stick to the basics and would not do 'fancy' stuff because a few say it works for them. You have no guarantee (beyond others' experiences) it will work for you during the test. Here, we are talking about your future. This is a big bet to mostly rely on S&S as your S&C when some simple stuff are proven to work. Best do the basics better:
DL, Sq, C&P, push ups, pull ups, core, running / rucking / swimming
I would keep swings twice week as it transfer well to DL. Same for interval training for the Luc Léger.
These are what you find in all the programmes.
GTG pistol will work with running but it will depend on the volume of both activities. If you can not do at least 15 reps a day, IMHO, it would be better to do a dedicated leg routine.
Kind regards,
Pet'
quentin__bsbl
Level 2 Valued Member
hey
I use 24 kg for the S&S and I do it 4 days one hand and two days two hands.
For the TGU I don't feel that it tires me out, and it helps me a lot I have the impression but without ever having had a test to prove it, it's just feeling.
For the basics, I do
-FPP for pull-ups
- GTG one arm push up (+ 2 series of high reps)
- I ruck once a week (- + 20km)
- I run 3-4 times a week
- for swimming I will try to find a club.
So you advised me not to overdo S&S (when you said you would keep swinging 2x a week)
And for the squat pistol I'm going to try GTG and see how it goes.
Q
pet'
Level 8 Valued Member
Hello,
@quentin__bsbl
As long as you notice a progression in the different abilities you are training for, while not being "drained" during the day or having aches and pain, you are on the good way. The upper limit of a training is our ability to recover.
A 24kg is more than enough to get extremely strong, but one has to be "smart".
For instance, if you do not have access to heavy weight, I would suggest to add specific exercises for the core (OAP can be one of them). A well rounded core will help you to endure the marches under load, will help posture for running and obstacles, etc... Basically, it means: anti extension (plank, dragon flag, etc...), anti rotation (Palloff press, wipers, etc...), anti-flexion with neutral spine (HLR), anti lateral flexion (side plank, carries, etc...). Usually, heavy loads engage the core a lot. However, if you do not have access to them, and do not follow an extensive diet of 'light' C&P (like RZ or RoP), then adding a specific core routine can be interesting.
Your training sounds well rounded to me. I would just add either C&P or even only Presses (it will strengthen core). Do not need to go crazy on the volume. 24 is an excellent weight to do so because it allows volume (which will build endurance) but is heavy enough to gain strength as well. For instance, if you follow a not too high rep frame for FPP, you can do the same amount with C&P / P
Kind regards,
Pet'
@quentin__bsbl
As long as you notice a progression in the different abilities you are training for, while not being "drained" during the day or having aches and pain, you are on the good way. The upper limit of a training is our ability to recover.
A 24kg is more than enough to get extremely strong, but one has to be "smart".
For instance, if you do not have access to heavy weight, I would suggest to add specific exercises for the core (OAP can be one of them). A well rounded core will help you to endure the marches under load, will help posture for running and obstacles, etc... Basically, it means: anti extension (plank, dragon flag, etc...), anti rotation (Palloff press, wipers, etc...), anti-flexion with neutral spine (HLR), anti lateral flexion (side plank, carries, etc...). Usually, heavy loads engage the core a lot. However, if you do not have access to them, and do not follow an extensive diet of 'light' C&P (like RZ or RoP), then adding a specific core routine can be interesting.
Your training sounds well rounded to me. I would just add either C&P or even only Presses (it will strengthen core). Do not need to go crazy on the volume. 24 is an excellent weight to do so because it allows volume (which will build endurance) but is heavy enough to gain strength as well. For instance, if you follow a not too high rep frame for FPP, you can do the same amount with C&P / P
Kind regards,
Pet'
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