Level 2 Valued Member
ok I will inquire about the core exercises. For the C&P I will inquire about RZ and RoP.Hello,
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