need help designing training

[jonas2]

So I have borrowed a 15 pound clubbell until I can get my own. I have seen the video and the exercises and I am ready to begin. I do however, have no clue how I could design a program so hopefully you can help me. I have read through some of the training programs that already are posted and my goals are pretty similar to the training program designed for ABN. I am 24 years old, 6'2'', 190 pounds, and in fairly decent physical shape. I have about 2 years of systema training so alot of the movements seem familiar to me. I want to design a training program to help me prepare for the rigors of the military. I plan on joining the army under a special forces contract which basically makes a straight line of training to special forces selection (basic, AIT, jump school, preselection, and then selection). So I need to really work on building up whole body strength, but also really need to work on endurance so I can do the tons of pushups and running that I will need to do. I am not looking to get "huge" because thats just more weight to carry around on runs and such. Just stronger and a higher level of muscular endurance. The only place I differ from ABN is that, until the summer, I will not be able to do 2 a day training sessions so I was looking for something I could start with until then. My time frame is until October when I plan on leaving. Again, any help you could give me would be greatly appreciated.

Jonas

[Doug Szolek]

Jonas,

I'm looking foward to helping you meet your goals of getting into Military Shape. A few questions that need answered first however:

How many workouts per day/week do you have time?

Am I correct in understanding that you currently have access to one 15lbs. Clubbell?

How many of the following exercises can you do at zero choke before you reach failure?

Foward Pendulums
Arm Casts
Head Casts

Inward Pendulums
Shield Casts

take at least 15 minutes between testing each of these exercises to keep your performance of one from affecting the next.

Get back to me on these and we'll get you started on your road to Strength.

In faith,

[jonas2]

Okay for the first half, i would say i could work out a solid 4 days a week and probably 5 at one workout per day. I do have only one 15 pd clubbell. I will get back to you with those numbers tommorow.

Jonas

[jonas2]

Okay, so ive done all of them but the head casts cause i don't have high enuff ceilings for them. Going to head to the gym tommorow to test this but i wanted to record these numbers before i lost them. Man, this thing pretty much turned my arms and shoulders into goo. So here goes

Forward pendulums: 30 right/30 left
Arm Casts: 35 right/30 left
Inward pendulums: 20 right/20 left
shield casts: 30 right/25 left

My form felt pretty good throughout, no out of control movements. Maybe a little trouble controlling the end movements towards the end, but my grip strength was completely shot. Jeez these things are nasty....and fun.

Jonas

[jonas2]

Head cast results are in

15 for the left
20 for the right.

I await instruction. :D

Jonas

[Doug Szolek]

Jonas,

I'll have your program up and ready by tomorrow morning.

In faith,

[Doug Szolek]

Ok for Monday, Wednesday, and Friday I'm thinking you'd do well on two Clubbell sessions a day one am and one pm. They shouldn't take more than a half hour or so and less as you progress farther. I'll go ahead and map it out and you let me know if it will work for your schedule.

Coach Szolek's Military Endurance Program

Mon., Wed., Fri.,
Strength Practice Phase - The goal of the Strength Practice Phase is to get you to where you can perform 5sets of every exercise with an RT of 8+ and an RPE of <6. When you get there we will have some adjustments to make to this Phase before you get into the Double Density Phase that's coming later.

AM Session
Forward Pendulum: 5sets of 5-10reps
Head Cast: 5sets of 5-10reps
Arm Cast: 5sets of 5-10reps

PM Session
Inward Pendulum: 5sets of 5-10reps
Shield Cast: 5sets of 5-10reps

This second part will get you jump started into your endurance training in a big way. I suggest doing this part 2-3 days a week on your non-Clubbell days but if this is more than your schedule will allow let me know and I'll do my best to rework it.

Tues., Thur., Sat.,

HIIT Running for 4 minutes to start and then working up to 10. HIIT protocol means that you sprint all out for 20 seconds then jog lightly for 10seconds and repeat these steps 8 times to fill 4 minutes of hellish effort. Begin with 4minutes then increase gradually to 10 over the next few months.

Directly following your HIIT running:
Quad Hops: 10/minute for 10minutes. When you get to the last minute and are able to perform all 10 Hops it's time to add a rep to each set and so on...

Finally, everyone that I train is recommended to perform a combination of Warrior Wellness and Prime Your Bioenergy every day to facilitate active recovery and overall mobility. I know from my own training that the only time injuries crop up is when this aspect of my practice lags and I have seen identical reports from my clients so get into your movement practice daily. On your Clubbell days do this practice between your AM and PM sessions, on your running days you can do it before or after your other training depending on what works best for you.

Let me know how this fits for you and good luck on your road to strength.
In faith,

[jonas2]

Sounds great. The strength and edurance odyssey begins tommorow and i can't wait. Thanks again and I will be posting the results in the training log.

Jonas

[Doug Szolek]

Now that you're able to do the AM and PM exercises to the prescribed volume, RT, and RPE, your next step is as follows:

AM Session:

Warrior Be Strong (Clean to Order + Head Cast + Arm Cast)

10sets of 5reps in 10minutes with the Right Arm
10sets of 5reps in 10minutes with the Left Arm

After you are able to complete this step with an RT of 8+ and an RPE of less than 6 you'll jump to the next step in the Double Density Cycle and so on to each following step as presented below:

9sets of 6reps in 9minutes with the Right Arm
9sets of 6reps in 9minutes with the Left Arm

8sets of 7reps in 8minutes with the Right Arm
8sets of 7reps in 8minutes with the Left Arm

7sets of 8reps in 7minutes with the Right Arm
7sets of 8reps in 7minutes with the Left Arm

6sets of 9reps in 6minutes with the Right Arm
6sets of 9reps in 6minutes with the Left Arm

5sets of 10reps in 5minutes with the Right Arm
5sets of 10reps in 5minutes with the Left Arm

After you are able to complete this last step with an RT of 8+ and an RPE of less than 6 the following workout will be a 100rep death march split between the arms. so you'll perform 50reps with the right then imediately following perform 50reps with the left. That will be a fun day.

PM Session:

Performance Mills (Inward Pendulum + Shield Cast)

20sets of 10reps in 20minutes (5Right/5Left)

18sets of 12reps in 18minutes (6Right/6Left)

16sets of 14reps in 160minutes (7Right/7Left)

14sets of 16reps in 14minutes (8Right/8Left)

12sets of 18reps in 12minutes (9Right/9Left)

10sets of 20reps in 10minutes (10Right/10Left)

As before when you progress through to the end of these steps you'll be met with another very nice 100reps death march only with this one you'll be doing 100 reps with each arm. The same guidlines of progression apply as before, do not move to the next step until you've completed the current step with an RT of 8+ and an RPE of less than 6. As a side note I would do my best to jump up step simultaneously with the AM and PM sessions, this may mean holding back from progressing on one to let the adaptation of the other catch up, if this is the case then so be it.

Enjoy your pain and let me know if you have any questions,

In faith,

[jonas2]

Ok so Im cruising along with the program you gave me. Everythings feeling really good. Im getting a great workout of my arms and shoulders and I feel like Im progressing nicely. Now I have a question about adding in other exercises to specifically targets types of exercises that I will have to do in the military but I don't know if adding them in somewhere will overload the whole system. So, mainly I want to focus on building up push-up ability, sit-up ability, and pull up ability. Now normally to do this I would just do push ups, sit ups and pull ups but again I don't know if that will be overtraining or what. Any advice as to how I can start working on these things or should I just wait until I reach the end of this program?

Jonas