Dolphinho
First Post
Hi!
Im planning my training in front of a upcoming test for our national police spec op force and would appreciate some inputs and thoughts.
I don't exactly know what is coming on the test but a few standard recommendations are:
Pull ups with 20 kg extra; 6
bench press: Bw
clapping push ups: 30
OH lunges 40 kg: 30
Hard cross country running 5 km: under 22 min
and top off this a couple of underwater test, ropeclimbing, fighting etc.
So, I have to be pretty "wide" in my preparations.
My idea is:
Day 1: Strenght
DL 5-3-1
Side press KB: 3-2-1x 2
Weight tac pullups: 3-2-1x2
Power snatch and OH squat: 5:2
Loaded carries dif types.
Day 2:
Correctives/mobility/swim/fighting
Day 3 S&S ( could be combined with one of above)
Day 4: See Day 2
Day 5: Strenght
Zerch squat 5-3-1
Power cleans: 5:2
one arm bench press: 5:2
Rows: plank rows, Bat wings etc.
Loaded carries dif types.
Day 6 See day 2
Day 7: See day 3.
Day 8 See Day 2
Day 9: repeat.
All above are ex. Sometimes life, work and other stuff mess things up.
To the questions.
My really weak spot is my pushes. Especially my clapping push ups are a bit out of standard range,
the rest is ok. I have not run in a couple of years but I'm a pretty decent runner so I think that will solve. But I need to improve my push ups. Do you think its a idea to do the push ups in the S&S days?
Ex after each set of swings, do 5 clapping push ups.
Or shall I just GTG the push ups during the not strenght days?
I hope I haven't messed things up in the post to much.
Thank you in advance!
Im planning my training in front of a upcoming test for our national police spec op force and would appreciate some inputs and thoughts.
I don't exactly know what is coming on the test but a few standard recommendations are:
Pull ups with 20 kg extra; 6
bench press: Bw
clapping push ups: 30
OH lunges 40 kg: 30
Hard cross country running 5 km: under 22 min
and top off this a couple of underwater test, ropeclimbing, fighting etc.
So, I have to be pretty "wide" in my preparations.
My idea is:
Day 1: Strenght
DL 5-3-1
Side press KB: 3-2-1x 2
Weight tac pullups: 3-2-1x2
Power snatch and OH squat: 5:2
Loaded carries dif types.
Day 2:
Correctives/mobility/swim/fighting
Day 3 S&S ( could be combined with one of above)
Day 4: See Day 2
Day 5: Strenght
Zerch squat 5-3-1
Power cleans: 5:2
one arm bench press: 5:2
Rows: plank rows, Bat wings etc.
Loaded carries dif types.
Day 6 See day 2
Day 7: See day 3.
Day 8 See Day 2
Day 9: repeat.
All above are ex. Sometimes life, work and other stuff mess things up.
To the questions.
My really weak spot is my pushes. Especially my clapping push ups are a bit out of standard range,
the rest is ok. I have not run in a couple of years but I'm a pretty decent runner so I think that will solve. But I need to improve my push ups. Do you think its a idea to do the push ups in the S&S days?
Ex after each set of swings, do 5 clapping push ups.
Or shall I just GTG the push ups during the not strenght days?
I hope I haven't messed things up in the post to much.
Thank you in advance!