Your last session/workout!

mace

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How are you lot structuring your workouts to get the most out of them?
This was my structure before lockdown, I am trying to maintain it, but I have been training significantly less since lockdown. :( I mean I am still doing decent work but the overall work capacity has greatly reduced. I know all you need it bodyweight movements and running but I miss swimming, rowing, sled pushes, climbing and a lot else I usually do. So this is how a typical week looked like:

Monday

06:00 Speed run workout
1 min hard @ 14km/h, 1 min easy 4-6 sets
OR
Ladder: 200m, 400m, 600m, 800m, 1000m, 800m, 600m, 400m, 200m sprints (I do it on 14km/h, the last two I hit harder around 16-18km/h) with 2 minutes recovery in-between.
+ Further exhausting the legs with farmer carries, sled pushes, slam balls, just a quick 20 minutes finisher.
10:00 Swim
10:45 Yoga class
16:30 Climbing (boulder) + pull-ups, deadlifts
Static stretching in the evening

Tuesday
09:30 Swim
10:30 Pilates class

Wednesday
AM Weighted walk around Newquay (25kg) for 60-90 minutes (I progressed to this weight and time slowly for over 10 months now…)
16:30 Clubbell, mace and TGUs
Static stretching in the evening

Thursday
09:00 Tempo runs 3x5 mins, 2 mins rest in-between
10:00 Swim
10:30 Yogalates class (yoga/pilates mixture)
16:30 Climbing (boulder) + pull-ups and push-ups
Static stretching in the evening

Friday
07:00 Rowing (usually do this circuit: 100m, 200m, 300m, 400m, 500m, 500m, 400m, 300m, 200m, 100m + 10 push-ups between the sprint rowing)
08:00 Swim
17:30 Tabata legs and core
18:30 Yoga class

Saturday
09:00 Zone 2 run 60-70 minutes
10:00 Swim
10:30 Pilates class

Sunday
09:30 1.5 mile swim (breaststroke only)
11:00 Yoga class

Some would say you don't need this much training but I have been training for a long time now and I really enjoy being in that environment so it brings me joy. :)
 

mace

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08:00 15 mins backwards running/walking 1.5 km followed by 5x10 Hunter's squat/tactical lunge (Mark Wildman on youtube) and chasing my friend's dog around.

16:30 Bleep test, practice and hill sprints with some squats
Bleep test: managed to get 11.4! I was super happy, the aim is at least Level 12.
After the test we did 3 sets of Level 1 - Level 7 with 5 minutes rests in-between sets as recommended previously. It's good to practice the correct pacing and turning technique.
Finisher:
10 sets of 30 m grassy hill sprints (well 10 m flat and 20 m hill), at the top we did 10 jumping squats on odd sets and 10-10 ski jumps on the even sets. 1 min rest between the sets, including walking back down.

19:00 Flexibility class with Dylan Werner
I signed for the 14-day free trial on Alomoves.com This guy is an ex USMC, an absolute stud. Really enjoyed his class. He has a lot of core and strength-focused classes so I highly recommend giving it a go! You didn't hear it from me and I am not encouraging anyone to screen record his videos (iOS) which also captures audio... I think you know why. :)

P.s.: I attached a review article on backwards running for the geeks and sports science-minded. :)
 

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mace

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Yesterday afternoon:
100 prison style Navy seal burpees, time: 29:03
Tabata core with 1 min rest between the exercises:
1. Hollow rock
2. V sit up (tuck ins towards half way, my legs were cramping up)
3. Side plank (work) / plank (rest)
4. Flippers with arms towards the ceiling, scapula off the floor
Static stretching in the evening
 

browner467

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Saturday evening - vPJFT+
Completed two rounds comfortably but my form started to slip in the third round. Want to be able to complete four rounds comfortably before vPJFT.

Sunday - Core and Mobility Work
3 rounds (superset) - 15 sit ups, 15 Russian twists. 30 seconds rest between each round.
3 rounds (superset ) - 15 leg raises, 15 crunches. 30 seconds rest between each round.

I’m currently following a mobility program put together by Holly Roberts. She is a physiotherapist and has worked with SF, 40Cdo and also worked in Hunter company. Should definitely check out her work, she knows her stuff when it comes to injury prevention around recruit training.
 

cobb

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Rest day today ! My area are covered in snow and ice has anyone got experience in running in icy conditions don’t *text deleted* injure myself in process
 

Chelonian

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My area are covered in snow and ice has anyone got experience in running in icy conditions don’t *text deleted* injure myself in process
Snow and ice is a rare occurrence on the southern coast of Devon but if I was determined to run I would do so along a beach to minimise risk.
 

cobb

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Yeah I’m Essex storm darcy hit us ! , so *text deleted* leave running for a week as starting to pick up a few niggles
 

browner467

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vPJFT+ run through this evening. Managed two solid rounds. Got all the burpees in the third round, 25 sit ups, 18 press ups and 32s plank.

Improvement is obviously needed but I’m feeling stronger each time I do it.
 

mace

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Sunday:
Strength practice I class with Dylan Werner from alomoves.com
Loving this guy more and more. If you are interested in getting all of his video classes (bodyweight strength, flexibility and yoga) for free DM me. ;)

Today:
08:00 15 mins Backwards running/walking and chasing a jack russel.
10:00 Strength practice II class of the True Strength Fundamentals programme followed by Day 1 class of a 30-day handstand progression programme Patrick Beach.
Overall it was a short fairly brutal shoulder and core workout.

17:00 Tabata legs and core, 1-min rest between exercises:
1. ATG split squats
2. Hollow rock / hold
3. BW Hack squat
4. V sit ups / alternating leg V sit ups / tuck ins
5. 12kg Slam ball ground to over the shoulder
6. 20s in Side plank, 10s in plank, no rest
7. Ski jumps (5 rounds), squat jumps (3 rounds)
8. Flipper (4 rounds), scissors (4 rounds)
Finisher: my mate “joked” about doing 5 mins of wall sits. I said okay let’s do it. Instant regret, legs were on fire. Had to straighten it up many times.
25 x tibialis raises
25 x calf raises
25 x soleus raises
20:00 a 30 mins hip opener and a 30 mins hamstring/forward fold stretching class with Dylan again.
 

mace

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10:00 Strength practice III class of the True Strength Fundamentals programme followed by Day 3 class of a 30-day handstand progression programme with Patrick Beach.
Super shoulder heavy morning (crow, chaturanga, handstand holds) but been great fun.

17:30 4 x 5 mins tempo runs, slower than last week as I wanted to keep the HR below my anaerobic threshold (tested 2 years ago in a lab: 156 BPM).
Warm-up: 1.23km

1st 1.0 km
Av speed 11.6 km/h
Av HR 151 BPM
2 min HR recovery 66 BPM

2nd 903m
Av speed 10.6 km/h
Av HR 152 BPM
2 min HR recovery 63 BPM

3rd 917m
Av speed 10.8 km/h
Av HR 156 BPM
2 min HR recovery NA BPM

4th 958m
Av speed 11.3 km/h
Av HR 158 BPM
2 min HR recovery 67 BPM

Cooldown: 1.05 km

Ready for another Dylan Werner stretch class.
 

Murk

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Passed me selection interview the other day so my phys seems to be invigorated this week knowing my application is progressing. Everything in the search bar and fact sheet at the top was all I needed.

Morning did VPJFT practice followed by push focussed session:
Max Push Ups and Sit Ups in 5 minutes
Weighted Circuit with Plank, Push Ups, Curl Ups, Dips and more plank...
Bring Sally Up
Pyramid with weighted Push Ups and Mountain Climbers
Finish with max sets unweighted push ups to get total reps to a nice round number

Evening did an hour on the spinner
 
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Is doing the VPJFT + a good workout or what else could you do afterwards to ensure you’ve done enough for that day?? - Just need suggestions on body weight circuits cause my shins are starting to go so I’m resting them for a week or 2
 

mace

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Is doing the VPJFT + a good workout or what else could you do afterwards to ensure you’ve done enough for that day?? - Just need suggestions on body weight circuits cause my shins are starting to go so I’m resting them for a week or 2
The easiest way I would say is to just follow and do the daily workout’s of 40Cdo on their twitter page.
 

browner467

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4x15 Back Squat
3x15 SLDL/Lunge (Superset)

straight into 1 mile best effort run (7.01)

straight into
3x10 burpees
3x25 press up
3xMax pull ups
 

browner467

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Full body weight training followed by 15 minute AMRAP of: 1 minute skipping, 10 burpees, 10 jumping lunges
 
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