Hello! I passed all the test here in my country (Spain) to join the army. We'll start on 8th January. I thought to keep Green protocol till 1 January, then rest 1 week, for coming there as fresh as possible, would you do that? or better to rest somewhat like 24-31 dec and then train (not so hard) ti...

Hello! I'm 23 188cm 78kg, aiming for joining police/army. Started my 2nd BB and changed a bit the SE. I'm doing ALPHA SE. 3x10(mon-wed-fri) 3x20 .... 3x30 ·Pull ups (with band) ---->required on PFT ·Sit-ups----> required on PFT ·Push ups (not wide ones, the closed ones, cause are the ones we gonna d...

Hello all! Started BB per second time (last was on dec last year) I have all the points clear, know what to do, and how. But I want to start adding some fighting when I start green/black protocol on the continuation (I think i'll go green) So I thought to add 2 boxing class which are free on my gym ...

WHat do you mean by breaking your knee? As in one really hurts and where specifically? Have you thought about dropping weight or getting someone to teach you the movement? Does bodyweight squats hurt it or only front/.back squats? You can google goblet squats and sub them in. Just a few options. I ...

Hello! I had an ACL tear 4-5 years ago. I tried to do front squats, and I managed to do them 4-5 months, but I'm starting to feel like if I'll end up breaking my knee if I keep doing them. I have long legs + short torso, plus poor dorsiflexion/hip flexion (I keep trying to improve the flexion) My cl...

23/06/2017 Standard operator day 24/06/2017 Was supossed to do 60min LSS but wasn't able to do it, toooo tired. 26/06/2017 Operator day This week weights are feeling harder 27/06/2017 600m sprints •2.14 •2.29 •2.23 •2.29 28/06/2017 Operator day 29/06/2017 5km in 26:24 I thought I was unable to fini...

A little late to the party here, but initially just let me say that, yes, running 3 days/week can be enough.. It's been discussed here before.... Thanks for the reply! , I'm doing Black Protocol At the moment, 3 days doing weightlifting + 3 days running (1 600m sprints, 1 5km fast run and 1 60min L...

spemma wrote:are you too tired to finish at that fast of a pace, or too slow? or both?

both, but for example 200m I can do it on 39-40, but i'm like at my 100%, so it's impossible for me to maintain that another 800m

It's been discussed here before, but I'd recommend keeping the 80/20 ratio going regardless of how many runs you do every week. Again, this is for someone wanting to prioritize running for a period of time, it's not universal advice. Never read about the 80/20 ratio before, you mean going on my 80%...

Hello, I am not improving a lot on my 1km PFT, I'm doing 600m sprints on tuesday, 5km run on thursday, and 60m LSS on saturdays, but I'm improving really slow, I thought about adding a 4th day (should be LSS I guess? another 60min run?) But I don't know if it's okay with 3 days or I should add a 4th...