Hey All,
I recently finished up BB and after a one week detour due to APFT, I am ready to get back into the gym. My focus for the next few months is on improving Endurance, SE, and MS as I have a half marathon, and a 10 mile trail run, coming up in the next two months. The level of endurance I currently enjoy has got me to the point where I can complete both events at the middle-rear of the pack, so I am looking to switch over to Fighter(Bangkok) with Green Protocol to improve a little bit more.
As I refreshed myself on TB II, I noticed that weeks 7-9 for Green Protocol are SE based. Since I am incorporating SE into my program weekly, does it make sense to complete Weeks 7-9? If I incorporate 1 HIC and 2 Es the conditioning protocol looks similar to Black Pro (which isn't necessarily bad, but I don't want to set a program that doesn't meet my goals). Does anyone have any experience with incorporating Fighter(Bangkok) with Green? How did you do it?
-J
Incorporating Fighter(Bangkok) with Green Protocol?
Incorporating Fighter(Bangkok) with Green Protocol?
First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus
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nickgoldma
- Posts: 383
- Joined: Mon Aug 29, 2016 12:11 am
Re: Incorporating Fighter(Bangkok) with Green Protocol?
I've found it's pretty easy to set that up. Something like:
Sunday-Off
Monday-Fighter
Tuesday-E
Wednesday-Fighter
Thursday-E or Rest
Friday-Bangkok/SE (Alpha circuits, etc)
Saturday-E
or another idea I found on a thread when incorporating SE:
Sunday-Off
Monday-Fighter+SE
Tuesday-E
Wednesday- Fighter+SE
Thursday-E or Rest
Friday-E or SE (Maybe both?)
Saturday-E
Something like that. Not sure what your recovery is like so your milage may vary but there is a couple options right there to come across. With the SE on the Max Strength days, maybe just do a couple of exercises and then have a longer circuit on Friday. Or just stick to two days with three exercises.
For an example-Say your cluster was Push Ups, Sit Ups, Pull Ups, KB Swings, Goblet Squats, Burpees
Monday could be- Push Ups, Sit Ups, Goblet Squats
Wednesday could be- Pull Ups, KB Swings, Burpees or whatever SE cluster you choose.
Sunday-Off
Monday-Fighter
Tuesday-E
Wednesday-Fighter
Thursday-E or Rest
Friday-Bangkok/SE (Alpha circuits, etc)
Saturday-E
or another idea I found on a thread when incorporating SE:
Sunday-Off
Monday-Fighter+SE
Tuesday-E
Wednesday- Fighter+SE
Thursday-E or Rest
Friday-E or SE (Maybe both?)
Saturday-E
Something like that. Not sure what your recovery is like so your milage may vary but there is a couple options right there to come across. With the SE on the Max Strength days, maybe just do a couple of exercises and then have a longer circuit on Friday. Or just stick to two days with three exercises.
For an example-Say your cluster was Push Ups, Sit Ups, Pull Ups, KB Swings, Goblet Squats, Burpees
Monday could be- Push Ups, Sit Ups, Goblet Squats
Wednesday could be- Pull Ups, KB Swings, Burpees or whatever SE cluster you choose.
Get after it!
Re: Incorporating Fighter(Bangkok) with Green Protocol?
Another option is to just sub in a fun run. It's a good way to tick your SE and E together in one session.
If endurance is your goal then you shouldn't be doing to many HIC's.
Remember that green doesn't mean LSS. You can push the sessions into a higher heart rate
With these harder E sessions you don't really need to hit HIC often. A hard 10-20km run while have that covered.
If endurance is your goal then you shouldn't be doing to many HIC's.
Remember that green doesn't mean LSS. You can push the sessions into a higher heart rate
With these harder E sessions you don't really need to hit HIC often. A hard 10-20km run while have that covered.