Help make Fighter work?

[tomcatflyer]

Hi all! Hoping to get your advice on making Fighter work with my half marathon training plan. I kept a training log for a while, but stopped updating it since my plan drifted away from the fundamentals of TB. I didn't want to gunk up the community with unrelated content. I'm thinking I'll start updating the log again since I'm back on a green template (plus, hopefully, fighter).

Anyways, my conundrum:

My half marathon program has become pretty intense (at least for me, a guy who has always been far more comfortable grunting my way through a squat or deadlift session then hitting the road or cranking our push ups). I'm enjoying seeing progress, and I know the change is good for me - at least for a while.

I planned on running a bare bones fighter template alongside the four day a week half marathon plan. (Squat, pull ups, chest press X 2/week + deadlift X 1/week).

The problem was that I was so sore and under-recovered, I gave it up after a couple weeks.

This is 100% my deficit, not Tactical Barbells. But I'd like to try and find a way to make it work.

Any advice? The immediate strategy that comes to mind is to simply recalculate the percentages using a lower one rep max so that my work volume is lower.

Open to other suggestions as well. While I don't mind losing strength and muscle while focused on running, I'm not loving the gut thats developed since I put down the barbell...

[BlackPyjamas]

Hi all! Hoping to get your advice on making Fighter work with my half marathon training plan. I kept a training log for a while, but stopped updating it since my plan drifted away from the fundamentals of TB. I didn't want to gunk up the community with unrelated content. I'm thinking I'll start updating the log again since I'm back on a green template (plus, hopefully, fighter).

Anyways, my conundrum:

My half marathon program has become pretty intense (at least for me, a guy who has always been far more comfortable grunting my way through a squat or deadlift session then hitting the road or cranking our push ups). I'm enjoying seeing progress, and I know the change is good for me - at least for a while.

I planned on running a bare bones fighter template alongside the four day a week half marathon plan. (Squat, pull ups, chest press X 2/week + deadlift X 1/week).

The problem was that I was so sore and under-recovered, I gave it up after a couple weeks.

This is 100% my deficit, not Tactical Barbells. But I'd like to try and find a way to make it work.

Any advice? The immediate strategy that comes to mind is to simply recalculate the percentages using a lower one rep max so that my work volume is lower.

Open to other suggestions as well. While I don't mind losing strength and muscle while focused on running, I'm not loving the gut thats developed since I put down the barbell...

Two things immediately spring to mind reading your post;

Have you calculated TDEE and are you eating to meet TDEE?
Are you resting a minimum of 2 minutes between sets?

If yes to the above.... Consider eating a few hundred calories more than your TDEE.
Push out the rest period even longer, 4-5 minutes between the bench and squat sets (wouldn't worry about the pull-ups).

In my own training I find rest periods make an enormous difference when it comes to DOMs. Resting 3-5 minutes is a game changer for me in terms of speeding up recovery and diminishing muscle soreness.

Other things you might want to consider....
Go with the "Grunt" cluster while you're in-training for the half. This is the type of situation "Grunt" was made for.

[Canterbury]

Two things immediately spring to mind reading your post;

Have you calculated TDEE and are you eating to meet TDEE?
Are you resting a minimum of 2 minutes between sets?

If yes to the above.... Consider eating a few hundred calories more than your TDEE.
Push out the rest period even longer, 4-5 minutes between the bench and squat sets (wouldn't worry about the pull-ups).

In my own training I find rest periods make an enormous difference when it comes to DOMs. Resting 3-5 minutes is a game changer for me in terms of speeding up recovery and diminishing muscle soreness.

Other things you might want to consider....
Go with the "Grunt" cluster while you're in-training for the half. This is the type of situation "Grunt" was made for.

x 2 on all of this. Additionally are you using a training max? You'll definitely want to retest and use a training max.

Another thing you can do (what I do when training for a race) is go super-minimalist with the cluster, like 2 exercise minimalist. Deadlift and Press. Increase volume by increasing sets rather than adding in more exercises. The grunt cluster would work in this situation too as BPJs suggests.

[grouchyjarhead]

Great advice. Two exercise cluster (three if using a BW exercise) is probably plenty. You could even do a minimalist Zulu template as prescribed in the 3rd Edition if gym access is easy but time is a concern.

[Maxrip13]

I like to sub in weighted bodyweight exercises and keep the volume at a bare minimum.
Have you considered 1 legged squats or 1 legged deadlifts paired with a 1 arm press? You could also add weighted pullups.

All of these exercises will have a lower total volume of weight and might even sure up some single limb weaknesses in the process while running.

[Balaclava]

I like to sub in weighted bodyweight exercises and keep the volume at a bare minimum.
Have you considered 1 legged squats or 1 legged deadlifts paired with a 1 arm press? You could also add weighted pullups.

All of these exercises will have a lower total volume of weight and might even sure up some single limb weaknesses in the process while running.

Awesome advice here. Throw on a weight vest and hit the pistol squats...very simpatico with high mileage race training.

[tomcatflyer]

Really great advice here - thanks everyone! I'm going to start by trying those longer rests (because I tend to rush them, despite knowing better) and focus on upping my protein. Will keep you informed!

[grumpy4669]

Tomcat flyer, just wondering, do you know Goat Bates and Tiny Johnson?