military fitness program

[jonas2]

So according to Coach Szolek's plan for me I am supposed to do HITT method running. Well I haven't run in a bit and have lost a baseline fitness level so I modified the running program a bit to build that up until I feel ready for that type of stress. I jogged for 2 miles and during the job I incorporated 3 20 second all out sprints. Ouch. The sprinting adds a little something to the fun. I ended the run with a good old fashioned vomiting and then Warrior Wellness. Welcome back to training I guess.

Jonas

[rbibbs]

I love it Jonas! How do ya know where the limits are if you don't hit them? We've got gonzo BJJ guys 18-45yo doing the same thing... I think the "hurling thing" is a genetic predisposition... slight imbalances in shifting to ATP metabolism, or sensitivities to blood pH and/or metabolic by-products. "Performance Breathing" might get you around that. Blood pH shifts when excessive carbon dioxide is lost from hyper-respiration. Play with that threshold some, see if you can determine what drives it.

Rick

[Lumpy Gravy]

If you have access to a track, a real good way to build endurance quickly is to aletrnate sprinting and jogging 1/4 miles. Run 1 mile in a relaxed jog, and then alternate 1/4 sprint and 1/4 mile recovery jog until you reach 3 miles.

[jonas2]

The first full day with a clubbell routine. I am enjoying the hell out of it. So:

AM workout
Forward Pendulums: 5 sets of 7 l/r
Head Cast: 5 sets of 5 l/r
Arm Cast: 2 sets of 8 l/r 3 sets of 10 l/r

Midday: Warrior Wellness

PM Workout
Inward Pendulum: 5 sets of 10 l/r
Shield Cast: 4 sets of 8 l/r 1 set of 10 l/r

Over all, I gave it an RPE of 7 and and RT of around 6-6.5 I am noticing a little lag in strength on the left side as opposed to the right. Im going to avoid adding too many reps each time so that the left arm can catch up. The difference wasn't that bad so it should be too long.

Jonas

[jonas2]

Well as for running on tuesday, it didnt' happen. I was way too sore. So instead I did a morning, afternoon, and night Warrior Wellness program. As for today here are the results

AM workout
Front Pendulum: 5 sets of 10 l/r
Head Cast: 5 sets of 8 l/r
Arm Casts: 5 sets of 10 l/r

Middle of the day: Warrior Wellness

PM workout
Inward Pendulum: 5 sets of 10 l/r
Shield Cast: 5 sets of 10 l/r

I would say the workout had a RPE of about 7 and an RTE of about 7.

Jonas

[jonas2]

Today I did warrior wellness in the morning and directly after my pain session. Regular running seemed too boring for me today so I decided it was time for pain. I did 25 minutes of jogging/fast walking with a 30 pound rucksack followed by the ceremonial vomiting. Fun is being had by all.

Jonas

[jonas2]

Todays workout

AM workout
Forward Pendulums: 5 sets of 10 l/r
Head Casts: 5 sets of 10 l/r
Arm Casts: 5 sets of 10 l/r

Midday Warrior Wellness

PM workout
Inward Pendulums: 5 sets of 10 l/r
Shield Casts: 5 sets of 10 l/r

RPE of about 7.5 and an RTE of about 8

Jonas

[jonas2]

Today, just one set of Warrior Wellness. Just feelin good all over. :D

Jonas

[jonas2]

Okee, yesterday for cardio i did about 4 hours of systema and i also did an am and pm warrior wellness session. As for today here goes:

am

forward pendulums: 5 sets of 10
head casts: 5 sets of 10
arm casts: 5 sets of 10

midday warrior wellness

pm

inward pendulums: 5 sets of 10
shield casts: 5 sets of 10

Overall: RPE of about 6 and an RTE of about 8.

Jonas

[Doug Szolek]

http://circularstrengthmag.com/forum/viewtopic.php?p=8954#8954

the above link is what I recommend for you're continued progression. One thing I'd like to suggest however is that you mark your RT and RPE for each individual exercise and not the overall workout. We're going for customization and specificity here.

Hope you enjoy the new fun :twisted:

In faith,

[jonas2]

Erg! Just as the new program came in, I got sick. Stupid sinuses. As soon as I can shake this thing I will be back to training. Thanks again for the program design coach.

Jonas

[jonas2]

Yeehaw....back from being sick and back into training. Getting sick was a bonus because it caused me to quit smoking. I am feeling good. So today I started training againg.

Warrior be strong (AM session)
10 sets of 5 10 minutes

RPE of ouch! RTE of about 6. These are great.

Performance Mills (PM session)

20 sets of 10 (5 L/R) 20 minutes

These are fun to do but I found them easy. I cruised through the 20 sets with an RPE of about 5 and and RTE of about 7. In staying with Coach's advice, im not going to jump up to the next ladder step with these until the AM session catches up.

Jonas

[jonas2]

As for the AM session

Warrior be strong
10 sets of 5 in 10 minutes

Still and RPE of about ouch and an RTE of about 7. Still having fun here.

Warrior Wellness in the middday and evening today

PM session

Performance Mills

20 sets of 10 (5 L/R) in 20 minutes

RPE of about 5 and an RTE of about 8. Got it all done in 18 minutes and could have gone faster. Just haning in until the AM session catches up.

Jonas

[jonas2]

AM session

Warrior be strong
10 sets of 5 in 10 minutes

RPE of about 8 and an RTE of about 7.

Midday Warrior Wellness

PM Session

Performance Mills

20 sets of 10 (5 L/R) in 20 minutes

RPE of about 5 again with an RTE of about 7.5

Jonas

[jonas2]

Friday 26, 2004

AM Session
Warrior Be Strong
10 sets of 5 in 10 minutes
RPE of about 7 and an RTE of about 7.5


PM Session
Performance Mills
20 sets of 10 (5 L/R) in 20 minutes
RPE of about 5.5 and an RTE of about 8

Monday 29, 2004

AM Session
Warrior Be strong
10 sets of 5 in 10 minutes
RPE of 6 and an RTE of 8

PM Session
Performance Mills
20 sets of 10 (5 L/R) in 20 minutes
RPE of 5 and an RTE of 8

Warrior Wellness everyday.

The next workout I am going to jump up to the next step.

Jonas

[jonas2]

AM session

Warrior be Strong
9 sets of 6 reps (L/R) in 9 minutes
RPE of about 7.5 and an RTE of about 7.5

Midday Warrior Wellness

PM Session

Performance Mills
18 sets of 12 reps (6 L/R) in 18 minutes
RPE of about 6.5 and an RTE of about 7.5

Jonas

[jonas2]

Fridays workout:

AM Session

Warrior be Strong
9 sets of 6 resp (L/R) in 9 minutes
RPE of about 6.5 and an RTE of about 7.5

Middday Warrior Wellness

PM Session

Performance Mills

18 sets of 12 reps (6 L/R) in 15 minutes
RPE of about 6.5 and an RTE of about 7.5

Jonas

[jonas2]

Mondays workout

AM session

Warrior Be Strong
9 sets of 6 reps (L/R) in 9 minutes
RPE of about 6.5 and an RTE of about 7.5

Midday Warrior Wellness

PM Session

Performance Mills
18 sets of 12 resp (6 L/R) in 13:30 minutes
RPE of about 6.5 and an RTE of about 8

Jonas

[jonas2]

Yesterday's workout

AM session

Warrior Be Strong
9 sets of 6 reps (L/R) in 9 minutes
RPE of 6 and RTE of 8

PM session
Performance Mills
18 sets of 12 reps (6 L/R) in 15 minutes
RPE of 5.5 and RTE of 8

Im jumpign to the next phase of the workout on Friday. Should be fun

Jonas

[jonas2]

Today's workout

AM session

Warrior Be Strong
8 sets of 7 reps (L/R) in 8 minutes
RPE of 7 and an RTE of 7

Midday Warrior Wellness

PM session

Performance Mills
16 sets of 14 reps (7 L/R) in 15 minutes
RPE of 7 and an RTE of 7

Jonas

[jonas2]

Mondays workout

AM workout

Warrior Be strong
7 sets of 8 (L/R) in 7 minutes
RPE of about 7 and RTE of 7.5

PM workout

Performance Mills
14 sets of 16 (8 L/R) in 12 minutes
RPE of about 6.5 and RTE of 8


Weds workout

AM workout

Warrior Be Strong
7 sets of 8 (L/R) in 7 minutes
RPE of about 6.5 and RTE of 8

PM workout

Performance Mills
14 sets of 16 (8 L/R) in 12 minutes
RPE of about 6 and RTE of 8

I did Warrior Wellness in between both workouts on both days and twice on the off day. I kinda skipped steps on accident but oh well.

Jonas