Al Ciampa
Level 7 Valued Member
Also, check out @Al Ciampa in the podcast. Then re-read his posts with new appreciation. The guy is OG.
What’s an OG?
Also, check out @Al Ciampa in the podcast. Then re-read his posts with new appreciation. The guy is OG.
What the what?
Term of sincere respect.
We had a guy say, "Chief, why are we wasting time doing calf raises, I can do a thousand calf-raises!" We then proceeded to do 1,000 calf-raises. I almost collapsed to the ground from the DOMS when I got off my stool at the bar that night.All I have to contribute is that even in special ops selection courses, there is only so much PT a candidate can do in preparation before it all boils down to how much is he willing to put up with.
Any and all.@Steve Freides, for the three programs you suggested (pttp, S&S and ROP) would you suggest any running to go with? If so, how would you program it?
Sounds like it's the military service that is rough on your knees and hips, not the squats. Building your squat strength is a good way to protect your knees and hips.Squats are a great exercise and will definitely get you stronger but they can be rough on your knees and hips if you have bad form. Your knees are something you need to take care of because the military will put a lot of strain on them.
The problem is that there are no easily available resources on basic barbell strength training from StronFirst. PTTP is a good minimalist approach if you lack time and/or a power rack, but what if you have both? Not all training has to be bare-bones and you have a lot of competitors who made access to their barbell training methods much easier and understandable for the novice/intermediate trainee. That's why it is easier to recommend them.I don't recommend any of the other, non-StrongFirst recommendations you've received for barbell programs, online articles, and the like.
The study as I understand it did not say you cannot pass the selection without 315 squat. Just that people who do have that squat pass the selection 5x more likely.I have worked with and met plenty of 'special' people who could NOT squat those weights BUT they passed their respective selection courses by doing the basics well and being very mentally robust.
Start with light weight on the squat, record yourself, review. If you manage your training smart, the movements will be self-correcting. Single-leg deadlifts are way more difficult to do than a regular deadlift or even a squat. It's just that you assume that since you are using a "light" weight for the single-leg, that it is safer. It's not. You can hurt yourself no matter what training modality you choose. Being hurt, however, is not the same as being injured. Any training that brings any meaningful results will be stressful and have a non-zero chance of hurting. However, what is even more dangerous is being untrained. Don't scare yourself with thoughts of possible injuries, it will only make them more likely.While I work on the correctives I was planning to start some light loaded exercises such as single leg deadlift, loaded carries, etc.
The goal isn't to be a powerlifter. Heavy squats aren't necessary. Bench presses aren't necessary. Competitor's programs aren't necessary. When the goal isn't directly strength related, e.g., military selection, martial arts, a sport, strength training ought to be an adjunct, not a primary focus.The problem is that there are no easily available resources on basic barbell strength training from StrongFirst. PTTP is a good minimalist approach if you lack time and/or a power rack, but what if you have both? Not all training has to be bare-bones and you have a lot of competitors who made access to their barbell training methods much easier and understandable for the novice/intermediate trainee. That's why it is easier to recommend them.
Sounds like it's the military service that is rough on your knees and hips, not the squats. Building your squat strength is a good way to protect your knees and hips.
The problem is that there are no easily available resources on basic barbell strength training from StronFirst. PTTP is a good minimalist approach if you lack time and/or a power rack, but what if you have both? Not all training has to be bare-bones and you have a lot of competitors who made access to their barbell training methods much easier and understandable for the novice/intermediate trainee. That's why it is easier to recommend them.
The study as I understand it did not say you cannot pass the selection without 315 squat. Just that people who do have that squat pass the selection 5x more likely.
Start with light weight on the squat, record yourself, review. If you manage your training smart, the movements will be self-correcting. Single-leg deadlifts are way more difficult to do than a regular deadlift or even a squat. It's just that you assume that since you are using a "light" weight for the single-leg, that it is safer. It's not. You can hurt yourself no matter what training modality you choose. Being hurt, however, is not the same as being injured. Any training that brings any meaningful results will be stressful and have a non-zero chance of hurting. However, what is even more dangerous is being untrained. Don't scare yourself with thoughts of possible injuries, it will only make them more likely.
The goal isn't to be a powerlifter. Heavy squats aren't necessary. Bench presses aren't necessary. Competitor's programs aren't necessary. When the goal isn't directly strength related, e.g., military selection, martial arts, a sport, strength training ought to be an adjunct, not a primary focus.
Recommend what you like; my recommendations stand - S&S, PTTP, ROP, plus easy distance. For more than that, attend our barbell course or cert and read the programming section of the manual.
-S-
I think I might go with a TSC plan from Strong First if I was to be training to get in the Military now a days. You deadlift twice a week, KB Front squats a couple days a week, a press a couple days a week, swings, snatches and the fighter pull ups program is added in as well. Add a decent length cardio day on the weekend and you should be good to go. The swings and snatches will give you a great cardio base without running forever and putting stress on the joints. The deadlifts give you a good grind, the pull ups are always great for a military member.
Why does SFL teach those as the primary lifts? Is SFL meant for powerlifters and sportsmen only? Also, the user who received those recommendations is preparing for military selection.The goal isn't to be a powerlifter. Heavy squats aren't necessary. Bench presses aren't necessary. Competitor's programs aren't necessary. When the goal isn't directly strength related, e.g., military selection, martial arts, a sport, strength training ought to be an adjunct, not a primary focus.
I am not here to have a back-and-forth argument with you. The SFL teaches some lifts that are performed at powerlifting competitions and some that are not - read the description on this web site, or read the reviews. We don't attempt to prepare people to become powerlifters, nor does our SFB attempt to prepare people to become gymnasts, nor does the SFG attempt to prepare people for kettlebell sport. We teach the same principles across different modalities.Why does SFL teach those as the primary lifts? Is SFL meant for powerlifters and sportsmen only? Also, the user who received those recommendations is preparing for military selection.
I am honestly surprised this conversation took such a turn where you see this as a back-and-forth argument. I think this was a normal conversation. I pointed out quite rightly, that the reason people recommend other programs for barbell training (BTW, I wasn't even the one recommending anything) is not because they are better, but because they are more easily available for a new trainee. Saying that squats or bench presses are not necessary seems quite odd as an explanation for this since they are taught in the SFL course. In the same way neither deadlifts or snatches are necessary.I am not here to have a back-and-forth argument with you. The SFL teaches some lifts that are performed at powerlifting competitions and some that are not - read the description on this web site, or read the reviews. We don't attempt to prepare people to become powerlifters, nor does our SFB attempt to prepare people to become gymnasts, nor does the SFG attempt to prepare people for kettlebell sport. We teach the same principles across different modalities.
-S-