coolrunnings
Level 4 Valued Member
Hi all
I am training for my country's military and have about a year. I am a bit out of shape at the moment due to a back injury, so have some weight to lose also. I'm currently 6'2, 230lbs, (ideal would be 190lbs). Here is my plan:
Phase 1 - GENERAL PREP
Goals: 10 mile run in under 80 minutes, 315lb squat. injury proof myself.
Length: 30-35 weeks
Aerobic: I'm starting a very gentle / gradual couch to marathon program. Will keep my heart rate in the Maffetone zone to keep it purely aerobic to build the base. Will involve walking / running 3-5 days weekly. Max volume at the peak will be 35-40 miles.
Strength: this is where I'm not too sure. I want to get my strength up to 315lb squat +. I was thinking 10-12 weeks of S&S to build a solid base, and then 20-25 weeks of 2x per week S&S and 3x per week ES (squat, deadlift, bench). Maybe also throw in a "daily dose" period at some point.
I am going to follow a sensible diet and will look to lose weight slowly (primarily as a result of the increased activity levels)
Phase 2 - SPORT SPECIFIC
Goals: improve my sport specific conditioning. injury proof myself. 1.5 mile run in under 9 minutes
Length: 26 weeks
I will be using specific military athlete, sports specific programming
Conventional wisdom would say it's impossible to develop aerobic endurance and strength at the same time...but that's why I love this board and Pavel's methods. It seems low rep / high intensity relative strength training goes well with low intensity maffetone-esque aerobic work.
Thanks!
I am training for my country's military and have about a year. I am a bit out of shape at the moment due to a back injury, so have some weight to lose also. I'm currently 6'2, 230lbs, (ideal would be 190lbs). Here is my plan:
Phase 1 - GENERAL PREP
Goals: 10 mile run in under 80 minutes, 315lb squat. injury proof myself.
Length: 30-35 weeks
Aerobic: I'm starting a very gentle / gradual couch to marathon program. Will keep my heart rate in the Maffetone zone to keep it purely aerobic to build the base. Will involve walking / running 3-5 days weekly. Max volume at the peak will be 35-40 miles.
Strength: this is where I'm not too sure. I want to get my strength up to 315lb squat +. I was thinking 10-12 weeks of S&S to build a solid base, and then 20-25 weeks of 2x per week S&S and 3x per week ES (squat, deadlift, bench). Maybe also throw in a "daily dose" period at some point.
I am going to follow a sensible diet and will look to lose weight slowly (primarily as a result of the increased activity levels)
Phase 2 - SPORT SPECIFIC
Goals: improve my sport specific conditioning. injury proof myself. 1.5 mile run in under 9 minutes
Length: 26 weeks
I will be using specific military athlete, sports specific programming
Conventional wisdom would say it's impossible to develop aerobic endurance and strength at the same time...but that's why I love this board and Pavel's methods. It seems low rep / high intensity relative strength training goes well with low intensity maffetone-esque aerobic work.
Thanks!