Training for military and elite fitness

froglicker

Still New to StrongFirst Forum
I'm training for a military selection.  I need to be able to perform high rep calisthenics(pushups, pullups, silly ab exercises, etc).  I also need to be able to run mid distances(4-6 miles) at 7 min/mile pace all day.  While KBs have improved my strength and conditioning markedly,  my PT test numbers and muscular endurance have not really improved.  Obliviously I need to incorporate more specific training into my regimen.    I'm trying to figure out the best way to do this.

I'm interested in learning more about what pavel did when he was training the spetsnaz.   I remember reading something by him that there was a study where they did high rep KB snatches and clean and jerks and then tested the typical military modalities and they all improved.  Is there any more info on this?

Also when it comes to running there's a few options I'm looking at.  The typical runners program for mid distance would be 30-40 miles/wk  with a lot of long slow distances, tempo runs and a couple speed workouts.   Then there's the crossfit endurance idea that focuses on technique drills and a few short duration, high intensity workouts; obviously, combined with 5 or 6 crossfit workouts/wk.  I did crossfit for a couple years.  I liked the intensity but I don't really believe in the lack of programming or some of the other modalities they use.  I'm wondering if an intelligently programmed BB+KB+gymnastic regimen combined with crossfit endurance could elicit the same or even better results.  A workout might look like 10-25 total reps of a heavy BB exercise like the deadlift with no more than 5 reps per set.  Then after maybe a circuit of KB presses, get ups, pullups, swings, snatches, carries and higher rep calisthenics.  Then combine this with crossfit endurance.

Or should I just use the typical long slow approach to running? Any ideas?

One thing I've noticed is that a lot of the information out there is always geared for people with no time.  There's quite a few articles/books on how to get strong or fit in the most time efficient manner.  But is this best way to train for optimal results?  Training is my past time and my life is not hectic so I have time to train a lot and get proper rest and recovery.  There's not a lot of information out there for people willing to devote most of there time to training.  It's all geared to people with families and jobs that have them working 12 hrs/day.  I understand that the body has a limited capacity for recovery but if you look at top MMA fighters or Olympic athletes and even some of my friends in the spec op communities.  They are training upwards of 6-8 hrs/day and they are the best.  Are they able to do this because of great genetics and or drugs?  Possibly.  I feel like if you program intelligently you can elicit the best results with a high training volume of varying intensities.

Anyone have any ideas on how I might program my training to reach my goals?  I'll even accept criticism of my ideas.

Also how do I change my password for my forum login?

Thanks for reading my long post.  Have a great day.
 

AndyMcL

More than 500 posts
Where are you at right now in terms of your running and calisthenics? When is the selection? How much sleep do you get per night?

Some specificity is definitely good. KB work will help your running, but you will also need to do some actual running. How much and what of depends on your current running abilities. I'd definitely recommend looking at this article: http://www.strongfirst.com/the-strength-to-run/
 

AndyMcL

More than 500 posts
Another recommendation for militaryathlete. I've never used it myself, but they have a ton of plans and are well thought of.
 

Rtokumura

Double-Digit Post Count
I have the Afghan program (purchased it), it is simple but tough.  One program is worth it to see some of his programming
 

RVaughan28

Still New to StrongFirst Forum
Ruck twice a week with full pack - Monday = Distance (gradually progress each Monday with distance (3,5,7,10,12,15)) Thursday = as far as possible in 1 hr ( progress in weight each week  (50, 55, 60,65, 70, 75)

Run - Tuesday = 2 Miles Wednesday = 3 Miles Friday = 3 Miles Saturay = 5 Miles (all at max pace 7/mile)

Swim - Tuesday and Thursday

Pull-Ups - GTG ( I had a full pull-up rack set up in my room prior to A&S plus in the garage)

KB Basic Core exercises low set/low reps Tuesday, Wednesday, Friday, Saturday (swings, clean, presses)

Lots of stretching EVERYDAY! Esp the hips when I stated focusing on hip mobility I took time off my runs and my shuffling was quicker.

the biggest key is to make a plan and stick to it. I took leave on Mondays just so I could fit in my long ruck.

Good Luck

 

 
 

Rigor Mortis

Double-Digit Post Count
Offcourse there are gymjones, militaryathlete, sealfit, cfendurance, Steve smith, nate morrison, "get selected" etc. but..

I haven't seen any routines specifically to these kind of goals here, although you see here a lot of words like "tactical", "operators", "warrior" etc. used. What would be the Strongfirst way of preparing for selections like that?

 

 
 

Resurrected

Double-Digit Post Count
We only have so much nervous energy; time spread over training too many qualities yield modest results across all the fitness qualities.  The downsides of programs like Crossfit and the such.

Depending on how much time out the test is, why not focus only on the few things you need (specificity)?

As much as kettlebells are great, do you need to perform any kettlebell tests?  No.  So why waste precious energy on training with them.

I have had good results with military/police/fire operators by realistically looking at the demands of the work required.

Try the following:

Spend 8 weeks with general strengthening.  I have folks deadlift/bench 2-3 days per week at 70% 1RM at 3X5.  Every week add 10 pounds.

GTG pullups 5 days per week.

Done.

After 8 weeks ditch the bench.  Add push-ups, specific ab work, continue pull-ups.  Perform deadlift twice per week at 60-70% 1Rm.  Run 4 days per week.  Vary the intensity/distance.

 

Keep it simple.

Good luck!
 

Todd

First Timer
I'll add to saying that Military Athlete is spot on.  I've done the Afghan workout, as well as other things on their sister site (Mountain Athlete.)  Managed to get in a month of the Operator Sessions before our schedule got too busy.  All are solid programs.  Operator Sessions are fairly well geared to what you're looking at doing.
 

ranger2116

Double-Digit Post Count
Military Athlete has selection specific courses for purchase. I used the ruck based selection (IT WORKS). Pay it. Do it. Keep your mouth shut while there, give 110%, fail no evolutions and definitely don't get peered out because of your mouth. Step up and lead when need be. Have a plan execute it and the biggie.  Failure is not a option and most let their mind beat them before it even starts or soon thereafter. Take it 1 minute at a time. Big chunks will eat you alive.
 

ranger2116

Double-Digit Post Count
Another one is Nate Morrison's stuff. I have not used it but knowing him I guarantee it works. I don't know what branch you are but here is his stuff: http://morrison-industries.com/collections/e-books/products/sas-prep-program
 

Rigor Mortis

Double-Digit Post Count
I have purchased products from MA and nate morrison. But I find them too advanced for me, although I have been in regular army and currently in leo community.

Eg. Morrison's sas selection program has three workouts per day. So when I have started those kind of programs, I have gotten burned out pretty quickly.

I'm hoping that pavel would have some simple and sinister regimen for this purpose also. :D
 

AndyMcL

More than 500 posts
Pavel's take would probably be his force recon program. It's outlined in this interview:

http://www.trulyhuge.com/news/tips63gx.htm
 

Rtokumura

Double-Digit Post Count
If your test involves a type of running, you unfortunately need to specialize in that.  I love kbs and they are an invaluable tool for S&C.

That being said, doing the specified running will prepare you mentally for when it is test day.  Sure you can mix up training with some intervals or over-distance, but prepare for the test.

Use the KB's as a prehab/rehab and corrective tool.

One of the reasons I like the MA programming is they train for "stamina," defined by them as the ability to recover during a prolonged activity.  Short duration won't do this, you have to push through to get mentally prepared.
 

stircr8zy

Second Post
I am a SSG as for the pushup and situp  portion test yourself for max reps say its 50. I would then

cut it in half and do 25x3 for sets do this 3/4 times a week every 2weeks test again.

GTG works.

for the run use the 60/40 method run 2/5 min at 60% then as active rest jog or fast walk for half the time at a 40% pace. I follow this for 30 min it will give your body time to recover and build endurance without injury over time.

I have a bum knee from stupid injuries over time, and find this works for me allowing exercise without pain. At 54 and still active duty it works for me..... good luck and welcome to the brotherhood.
 

simon0596

Double-Digit Post Count
Fact is, 4 miles at 7/mile is something that puts you in the fairly fast category for runners.  To do that, unless you've got a freakish engine, you gotta run for that.  Anyone who says differently is either a liar or owns such an engine. I guess first question regards parameters of your testing.  What do you have to do and when are you going to have to do it?
 

Rigor Mortis

Double-Digit Post Count
Force recon routine is also familiar, but it doesn´t define any endurance work?

Rob Okumura, I agree that I have to specialize in running. And MA type stamina is needed. But I try to find a way to build up to that level slower, because I`m not in that good shape yet.

James Gramling, so I should start with 2 mins running and 3 mins walking for 30mins? And progress to 2mins running and 3 mins jogging? Sounds good, because I don´t have much endurance background except service in regular. Can I ask which branch are you?

Simon Condron, I don´t know about froglicker, but I should do atleast 3 mile timed run with 22lbs backpack and 6 mile timed run with 22lbs backpack with almost that pace in the future. And offcourse rucks with more weight unknown distances. I have one full year to selection.

 
 

stircr8zy

Second Post
I am in the army. The idea is to slowly advance your time running without strain. 2 min will become 5 over time and your pace will slowly get faster as your endurance increases over time.

Just think of it as interval training with active rest between. The usual time split is 2min run 1 min jog or fast walk. vary the pace as you get stronger and before you know it. The average soldier will finally build to running 3/5 miles without stopping over time .... may I ask what is your age group?

 
 
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