jroberts1187
Level 3 Valued Member
I will be taking 2x Army Combat Fitness Tests in the next couple of weeks that will act as my baselines for my training moving forward. I will not change the previous year-long periodization plan that I have put together for myself while on deployment to peak for the next ACFT down the line. It will just happen when it happens, and I will hopefully be able to judge the effectiveness of some popular StrongFirst programs for myself. Limiting factor for StrongFirst is the KB selection. I have access to only 40lb bells, and my doubles form is very limited though I may simply have to learn. My SF experience is Plan Strong and All Terrain Conditioning seminars after completing Simple and Sinister (Simple) and the Quick and the Dead both 033C and 044. The periodization is as follows:
Conditioning- I will do a mix on something Derek Toshner gave me for my 5-Mile Run at the seminar which was: 80-100m Sprints 3x a week with 2min rest between sprints working up to 30 at a time and LSS Running 3x a week. My variation is throwing the Sprints on the Front Squat + Power Clean Days (or on the heavy lower body days after Plan Strong is over) which will likewise be waved intra-week, and adding various modes for the LSS running like Rowing, Assault Bike, Elliptical, Step-ups, etc on the other days, but will specialize more in running toward the endurance phase of the periodization cycle. Also adding light OTM BB Snatch here 2x a week on days between Sprint days as more light volume/active recovery and form practice than actual lift volume. Conditioning will always be after lifting, S+S, Q+D, etc. for the day because I'm not an endurance athlete and my ability to generate tension will be much lower if I do the lifting after. I'm deployed so time is not a factor and sessions will typically be 1:40-2:00 in length 5-6 days a week. I have no problem autoregulating here and there if I have recovery problems
The 1st 6 months will limit and nearly eliminate accessory lifts to focus primarily on building the strength/hypertrophy focus of the main lifts without allowing creep into the workouts. Also acts to prevent overtraining as a serious amount of conditioning work is also present. I'm already 3 weeks into Month 1.
Previous All-time Bests at various times line life: FSQ-275x3, Bench- 315, OHP- 175, Back Squat-385, Deadlift-375, Weighted Dip- BW+155, Weighted Pullup- BW+135, TGU-14x each side in 15mins with 32KG
Starting Maxes for this Periodized Cycle (Estimates based on TRM): FSQ- 245, Power Clean- 245, Barbell Standing Press- 165, Weighted Dips- BW + 105, Weighted Pullups- BW+90, 5-Mile- 45:16, TGU- unknown but wayyy lower
Strength Macrocycle
Month 1: PS 70 cycle 1 / Lifts- Front Squat, Power Clean, Barbell Standing Press, Weighted Dips, Weighted Pullups
Work Schedule: (2 on 1 off) Day 1- FSQ, PC, OHP / Day 2- Dips, Pullups, OTM BB Snatch / Day 3- Off then repeat
Conditioning: Sprints on Day 1s / LSS on Day 2 beginning at 30mins and working to 1hr.
Month 2: PS 70 cycle 2 same lifts and conditioning
Work Schedule: (3 on 1 off, 2 on 1 off) Day 1,3,5- FSQ, PC, OHP / Day 2,6- Dips, Pullups, OTM BB Snatch / Day 4,7- Off
Conditioning: Sprints on Day 1,3,5s Finish Sprints and complete the hour with LSS / LSS on Day 2,6 beginning at 40mins and working to 1hr. Ex: if Sprints takes 30 mins, LSS will be 20mins.
Month 3-3.5 (6 week): Adjusted Comp-month to Taper / I will also introduce various lifts here for the following hypertrophy cycle at a low volume G2G type fashion just to train the movements and prep the tendons and remove the Weighted Dips and Weighted Pullups to account for this volume.
Work Schedule (3 on 1 off) Day 1, 3, 6- Lifts and Sprints w/ LSS Finisher / Day 2,5,7- A+A w/ LSS / Day 4,8- Off
Conditioning: Limit Sprints to 50x/week, keep LSS work. Introduce A+A swings (and probably sprinkle in other lifts for variety) with the double 18kg on LSS days for total of up to two hours increasing time linearly from 1:10:00 to 2:00:00 over the course of the 6-week mesocycle. Ex: if A+A takes 20 mins, LSS will be 50mins.
Hypertrophy Macrocycle
Month 4: BTS6 / Lifts- Zercher Squat, Snatch-Grip Deadlift, Incline Bench, Pendlay Row, Weighted Dips, Weighted Pullups
Conditioning return to normal on Sprints, capping volume if needed for recovery. LSS work will be move to Step-ups and ATC double swings will increase volume as normally dictated in the protocol, but LSS will be much more limited than Strength Cycle
Month 5: Continuation
Month 5.5-7 (6 week): From Built Strong, move into more beach muscle focus with BTS3 Minimalist, Light plan and much accessory lifts with dumbbells, isolation exercises, and unilateral exercises. This should both act to deload CNS from the previous 6 months of high-volume, high-intensity work as well as act to "close the gaps" so to say, or really alleviate the asymmetries that come with primarily bilateral loading. Mix ATC with double swings and snatches, Iron Cardio type flexibility, and introduce 1x weekly glycolytic syssion.
Endurance + Running Phase
Month 7: High-Rep Muscle Endurance over various exercises keeping heart rate low, but still going for a bit of localized acid to build vascularity in the periphery + S+S (should have heavier KBs by this point)
Conditioning: Limit Sprints to 2x a week, LSS 4x a week (2x ATC snatches, 2x Running)
Month 8: High-Rep Muscle Endurance continued + S+S (probably beyond Simple at this point)
Conditioning: Sprints 1x a week, 4x Running)
Month 9: Q+D + a low volume, high-intensity program with 3x lifts and a couple accessories sprinkled throughout and probably add some double KB work for fun and variety (TBD on specifics until I find my weaknesses from the 1st 6 months)
Conditioning- continued LSS running on non-lift days
Month 10: Continuation
Month 11: Q+D with taper of LSS running
Month 12: Glycolytic Peaking / Primarily GPP and CrossFit style workouts, typical HIIT Sprints like 800m, 400m, etc.
Excited to see what so much Q+D following so much Strength and Aerobic work will produce. Nutrition will be decidedly lacking due to eating Army food 24/7, but hopefully, supplements via Amazon will help me dial it in as much as possible.
Conditioning- I will do a mix on something Derek Toshner gave me for my 5-Mile Run at the seminar which was: 80-100m Sprints 3x a week with 2min rest between sprints working up to 30 at a time and LSS Running 3x a week. My variation is throwing the Sprints on the Front Squat + Power Clean Days (or on the heavy lower body days after Plan Strong is over) which will likewise be waved intra-week, and adding various modes for the LSS running like Rowing, Assault Bike, Elliptical, Step-ups, etc on the other days, but will specialize more in running toward the endurance phase of the periodization cycle. Also adding light OTM BB Snatch here 2x a week on days between Sprint days as more light volume/active recovery and form practice than actual lift volume. Conditioning will always be after lifting, S+S, Q+D, etc. for the day because I'm not an endurance athlete and my ability to generate tension will be much lower if I do the lifting after. I'm deployed so time is not a factor and sessions will typically be 1:40-2:00 in length 5-6 days a week. I have no problem autoregulating here and there if I have recovery problems
The 1st 6 months will limit and nearly eliminate accessory lifts to focus primarily on building the strength/hypertrophy focus of the main lifts without allowing creep into the workouts. Also acts to prevent overtraining as a serious amount of conditioning work is also present. I'm already 3 weeks into Month 1.
Previous All-time Bests at various times line life: FSQ-275x3, Bench- 315, OHP- 175, Back Squat-385, Deadlift-375, Weighted Dip- BW+155, Weighted Pullup- BW+135, TGU-14x each side in 15mins with 32KG
Starting Maxes for this Periodized Cycle (Estimates based on TRM): FSQ- 245, Power Clean- 245, Barbell Standing Press- 165, Weighted Dips- BW + 105, Weighted Pullups- BW+90, 5-Mile- 45:16, TGU- unknown but wayyy lower
Strength Macrocycle
Month 1: PS 70 cycle 1 / Lifts- Front Squat, Power Clean, Barbell Standing Press, Weighted Dips, Weighted Pullups
Work Schedule: (2 on 1 off) Day 1- FSQ, PC, OHP / Day 2- Dips, Pullups, OTM BB Snatch / Day 3- Off then repeat
Conditioning: Sprints on Day 1s / LSS on Day 2 beginning at 30mins and working to 1hr.
Month 2: PS 70 cycle 2 same lifts and conditioning
Work Schedule: (3 on 1 off, 2 on 1 off) Day 1,3,5- FSQ, PC, OHP / Day 2,6- Dips, Pullups, OTM BB Snatch / Day 4,7- Off
Conditioning: Sprints on Day 1,3,5s Finish Sprints and complete the hour with LSS / LSS on Day 2,6 beginning at 40mins and working to 1hr. Ex: if Sprints takes 30 mins, LSS will be 20mins.
Month 3-3.5 (6 week): Adjusted Comp-month to Taper / I will also introduce various lifts here for the following hypertrophy cycle at a low volume G2G type fashion just to train the movements and prep the tendons and remove the Weighted Dips and Weighted Pullups to account for this volume.
Work Schedule (3 on 1 off) Day 1, 3, 6- Lifts and Sprints w/ LSS Finisher / Day 2,5,7- A+A w/ LSS / Day 4,8- Off
Conditioning: Limit Sprints to 50x/week, keep LSS work. Introduce A+A swings (and probably sprinkle in other lifts for variety) with the double 18kg on LSS days for total of up to two hours increasing time linearly from 1:10:00 to 2:00:00 over the course of the 6-week mesocycle. Ex: if A+A takes 20 mins, LSS will be 50mins.
Hypertrophy Macrocycle
Month 4: BTS6 / Lifts- Zercher Squat, Snatch-Grip Deadlift, Incline Bench, Pendlay Row, Weighted Dips, Weighted Pullups
Conditioning return to normal on Sprints, capping volume if needed for recovery. LSS work will be move to Step-ups and ATC double swings will increase volume as normally dictated in the protocol, but LSS will be much more limited than Strength Cycle
Month 5: Continuation
Month 5.5-7 (6 week): From Built Strong, move into more beach muscle focus with BTS3 Minimalist, Light plan and much accessory lifts with dumbbells, isolation exercises, and unilateral exercises. This should both act to deload CNS from the previous 6 months of high-volume, high-intensity work as well as act to "close the gaps" so to say, or really alleviate the asymmetries that come with primarily bilateral loading. Mix ATC with double swings and snatches, Iron Cardio type flexibility, and introduce 1x weekly glycolytic syssion.
Endurance + Running Phase
Month 7: High-Rep Muscle Endurance over various exercises keeping heart rate low, but still going for a bit of localized acid to build vascularity in the periphery + S+S (should have heavier KBs by this point)
Conditioning: Limit Sprints to 2x a week, LSS 4x a week (2x ATC snatches, 2x Running)
Month 8: High-Rep Muscle Endurance continued + S+S (probably beyond Simple at this point)
Conditioning: Sprints 1x a week, 4x Running)
Month 9: Q+D + a low volume, high-intensity program with 3x lifts and a couple accessories sprinkled throughout and probably add some double KB work for fun and variety (TBD on specifics until I find my weaknesses from the 1st 6 months)
Conditioning- continued LSS running on non-lift days
Month 10: Continuation
Month 11: Q+D with taper of LSS running
Month 12: Glycolytic Peaking / Primarily GPP and CrossFit style workouts, typical HIIT Sprints like 800m, 400m, etc.
Excited to see what so much Q+D following so much Strength and Aerobic work will produce. Nutrition will be decidedly lacking due to eating Army food 24/7, but hopefully, supplements via Amazon will help me dial it in as much as possible.
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