In PART I we discussed the potential of Fobbit Intervals, along with an example of how one reader combined Fobbits with maximal-strength work. Let’s look into a couple more modifications.

FOBBIT MOD#2 – SE FOBBIT

Operational athletes are always looking for convenient ways to squeeze in a little strength-endurance work. The trick is finding the right balance. Too much SE at the expense of maximal-strength is counter-productive. And not enough is not enough. SE thrives when it’s sprinkled in conservatively over top of  a foundation of maximal-strength training. If I had to give it some sort of number, I’d say 80-90% of your training week should be spent on maximal-strength and 10-20% should be spent on SE. Don’t forget to factor in the SE provided by most of the TB conditioning sessions.

For example, the Fun-Run. Fun-Runs are popular with tactical athletes for developing SE while simultaneously working on aerobic capacity/general endurance. They fit easily into any protocol and can be performed as a HIC or E depending on duration and parameters. They’re max-flex in terms of the exercises you can use; push-ups, burpees, sprints, weighted vests, pistol squats etc. However, they have one glaring deficiency. Pull-ups. Lack of pull-ups. Unless you’re lucky enough to have a running route that regularly takes you past suitable tree branches, chances are you won’t get to do too many pull-ups. This is where Fobbits shine. Fobbits give you access to every piece of equipment in your gym – pull-up bars, rings, barbells, kettlebells – everything. Your imagination is the limit. Here’s an example of how to use Fobbits to beef up your weekly SE work.

1. Choose 3 SE exercises. For military/LEO purists, you can choose something like push-ups/pull-ups/sit-ups or other exercises you get regularly tested on.
2. Set your treadmill to a slow, comfortable jog. If possible stay within 130-150bpm.
3. Every two minutes step off the treadmill and do 10 reps OR 60 seconds of AMRAP.
4. Regarding pull-ups; if doing 10 is not feasible for you at this time then use a smaller number like 1-5.
5. You can work for total time (20-60 minutes +) or for a set number of SE rounds.

You can get even more sophisticated and program your SE Fobbits from week to week using Alpha or Bravo progression. Week 1=10 reps, week 2=20, etc. Or keep it simple and stick to Tango circuits. Treadmill jogging isn’t your only option either. You can row, jump rope, elliptical, or cycle. Your week might look like this:

Day 1 – Maximal Strength

Day 2 – HIC

Day 3 – Maximal Strength

Day 4 – HIC

Day 5 – Maximal Strength

Day 6 – E: SE Fobbit (week 1 = 10 reps, week 2 = 20….week 5 = 50 etc.)  

The above set-up is especially handy if you have a PFT coming up. As discussed in TB2 maximal-strength is a feeder domain for strength-endurance. SE is derived from maximal-strength. If maximal-strength drops then so does SE. That’s why doing SE-only work for more than a few weeks at a time is usually counterproductive. Always return to maximal-strength and top the tank off.  SE Fobbits give you the opportunity to progress both domains simultaneously.

FOBBIT MOD#3 – Combat Fobbit

This one allows you to mimic the energy systems typically used in combat sports while containing an element of skills training. Combat Fobbits don’t take the place of a proper Base Building phase. They’re simply a more specific conditioning option for your Es and HICs during Continuation. Just because Combat Fobbits draw on the energy systems used during a bout or fight, doesn’t mean they’re the most efficient way to develop said energy systems used for that bout or fight. If you’ve read TB2, you know what I’m talking about.

1. Choose a drill; heavy bag strikes, straight punches, shadow boxing, etc. You can choose more than 1.
2. Set your treadmill to a comfortable jog. Roughly stay within 130-150bpm.
3. Jog for 60-90 seconds.
4. Every 60-90 seconds step off the treadmill and perform your drill for 2-3 minutes.
5. Work for a set number of rounds or total time (20 – 60 minutes+)
6. If you’re involved in a combat sport, mimic the rest/fight parameters you’d typically face in your chosen event.
7. If you’re a beginner you can reverse the rest/work ratio. Rest for 2 minutes and drill for 60-90 seconds.

You’re not limited to using a treadmill for the active rest portions, but take into account that you might be wearing boxing gloves or something similar. Using a rowing machine might not be your best choice. And get used to strange looks in the gym if you’re wearing your 12 ounce gloves while peddling on the stationary bike.

For programming purposes; any Fobbit over 30 minutes is an E – anything under is HIC.

There you have it. Just a few examples of how versatile Fobbit Intervals can be. This should get you thinking and creating your own custom Fobbits. Post up your unique ideas here or on the forum!