SE Cluster/Strength Block to get into Army/NG shape

[nickgoldma]

Hi everyone,

So I have been in the process of talking a recruiter of joining the national guard. Physically, I have a bit of a ways a way to go in terms of the height and weight requirements, etc. I also know I've mentioned of getting into law enforcement which is still a goal of mine. Anyways, I need a few suggestions. I am in the process of doing Operator with 2 General Endurance sessions a week with 1 HIC a week along with some body weight work with the GE/HIC.

After I finish up this cluster, I am curious if I should go and do a base building with a mostly body weight SE cluster. I am thinking push ups, sit ups, assisted pull ups as well as some ab work. My recruiter suggested that. Then the second part do Fighter Bangkok with a lot of running and potentially some rucking the entire 8 weeks. After, do a Green Block and then some Stew Smith PT.

What is everyones thoughts?

[RescueStrong4205]

Hey nickgoldma. Have you done a Base Building Block yet? I would actually start with that before Black. By doing this you will build your aerobic base so that you HIC work later on with black will be more effective as you will be able to push considerably harder and recover quicker. Also if you use bodyweight movements in your SE cluster or if you choose to do them gtg style and build volume it will be easier to maintain those numbers while building your max strength later on in Black.

[nickgoldma]

Hey nickgoldma. Have you done a Base Building Block yet? I would actually start with that before Black. By doing this you will build your aerobic base so that you HIC work later on with black will be more effective as you will be able to push considerably harder and recover quicker. Also if you use bodyweight movements in your SE cluster or if you choose to do them gtg style and build volume it will be easier to maintain those numbers while building your max strength later on in Black.

Thanks man. What does GTG mean? Refresh me, please. haha!

As for base building. I kinda did one but I wasn't super consistent with it, I realized. I could probably benefit from another one at some point. My E also isn't the best so I would probably use something like Couch 2 5K or a program like that and work up to it. Then do black, green, etc. Thanks man.

[Green2Blue]

Nick. You've set some admirable goals. I think it may take some serious effort to get there, but it's absolutely achievable.

It sounds like you might not be ready for the standard Base Building. God knows I've been in that boat.

Do this: http://tacticalbarbell.com/forum/viewto ... ?f=16&t=25

Then reassess and see if you're ready for Base Building. Week 4 of Base Building has 60 minute E sessions (and let's be honest, you should be running during these).

The truth is dropping weight is really going to help you and should be a major focus of yours. Since you're training, the big thing here is going to be your diet. I have a strong preference for counting calories/macronutrients, but just pick a method that will work for you.

Good luck! We all want you to be posting on here after you're sworn in.

[nickgoldma]

Nick. You've set some admirable goals. I think it may take some serious effort to get there, but it's absolutely achievable.

It sounds like you might not be ready for the standard Base Building. God knows I've been in that boat.

Do this: http://tacticalbarbell.com/forum/viewto ... ?f=16&t=25

Then reassess and see if you're ready for Base Building. Week 4 of Base Building has 60 minute E sessions (and let's be honest, you should be running during these).

The truth is dropping weight is really going to help you and should be a major focus of yours. Since you're training, the big thing here is going to be your diet. I have a strong preference for counting calories/macronutrients, but just pick a method that will work for you.

Good luck! We all want you to be posting on here after you're sworn in.

Thanks, man. I appreciate that, especially coming from you! Cheers.

I have been running twice 2x a week for my current OP block. I've been going non stop for 20m at the pace the book suggests. I feel great afterwards but that consistency is what can be a challenge though it is the end all be all for success.

Diet is one thing that has been the utmost challenging for me. Just being focused on that sometimes feels like a task and I need to work around that. Do you know any solid resources for counting calroies and macro nutrients? Any suggestion helps...

[Green2Blue]

Thanks, man. I appreciate that, especially coming from you! Cheers.

I have been running twice 2x a week for my current OP block. I've been going non stop for 20m at the pace the book suggests. I feel great afterwards but that consistency is what can be a challenge though it is the end all be all for success.

Diet is one thing that has been the utmost challenging for me. Just being focused on that sometimes feels like a task and I need to work around that. Do you know any solid resources for counting calroies and macro nutrients? Any suggestion helps...

CONSISTENCY. IS. EVERYTHING.

Day in, day out. Do not miss workouts. That's not to say you can't be flexible though. If you miss a scheduled workout just make up for it another day. I have to do that almost every week, but it's a cold day in hell when I actually don't get all my work in for the week.

That goes for diet too. Stay consistent. Commit and follow through. The only difference here is don't make up too much for a fudged day. Just get back on the horse.

If you aren't consistent, you just don't want it bad enough. It's about priorities.

The Reddit FAQ on diet is half decent. Give it a read through. If you have questions after that then ask away. http://www.reddit.com/r/Fitness/wiki/fa ... et_details

What are your thoughts on giving Grouchy's pre-BB a shot? http://tacticalbarbell.com/forum/viewto ... ?f=16&t=25

[nickgoldma]

Thanks, man. I appreciate that, especially coming from you! Cheers.

I have been running twice 2x a week for my current OP block. I've been going non stop for 20m at the pace the book suggests. I feel great afterwards but that consistency is what can be a challenge though it is the end all be all for success.

Diet is one thing that has been the utmost challenging for me. Just being focused on that sometimes feels like a task and I need to work around that. Do you know any solid resources for counting calroies and macro nutrients? Any suggestion helps...

CONSISTENCY. IS. EVERYTHING.

Day in, day out. Do not miss workouts. That's not to say you can't be flexible though. If you miss a scheduled workout just make up for it another day. I have to do that almost every week, but it's a cold day in hell when I actually don't get all my work in for the week.

That goes for diet too. Stay consistent. Commit and follow through. The only difference here is don't make up too much for a fudged day. Just get back on the horse.

If you aren't consistent, you just don't want it bad enough. It's about priorities.

The Reddit FAQ on diet is half decent. Give it a read through. If you have questions after that then ask away. http://www.reddit.com/r/Fitness/wiki/fa ... et_details

What are your thoughts on giving Grouchy's pre-BB a shot? http://tacticalbarbell.com/forum/viewto ... ?f=16&t=25

The Pre-BB looks solid. As for the Run/Walk type deal, do you think it would be appropriate to throw in Couch25K for the running. Its 3 days a week like the template and it goes up consistently. I think when I am done with this 6 week operator, I will start on that unless its a good move to go and just stop where I am at (about half way through) and get right on Pre-BB on Monday. Thoughts there?

Thanks for all your help, man. You were in the USMC, right? What was your experience like there as well as going in thru training?

[Green2Blue]

I've done Couch to 5k. It's good and it would work. But if I were to do pre-BB I'd just do the running as Grouchy prescribes.

Marine Corps boot camp was the hardest thing I've ever done. I enlisted while obese, and was able to pull a weight waiver because it was a few days after 9/11 and baring a missing limb, they were signing everyone. Not only was PT harder being out of shape, but everything was harder. That's because the whole thing is physical, and you also tend to attract the attention of DI's much easier (that's a very bad thing). It was the hardest thing I've ever done, but it was also by far the best thing I've ever done. Nothing else has come as close to making me who I am as becoming a Marine.

Being in shape makes all the difference when you go to boot camp, or academy, or whatever. As an academy instructor I can tell you a common trend amongst those who are successful, and usually leaders, is being fit. Not all those who are fit succeed, but most of those who succeed are fit.

[nickgoldma]

I've done Couch to 5k. It's good and it would work. But if I were to do pre-BB I'd just do the running as Grouchy prescribes.

Marine Corps boot camp was the hardest thing I've ever done. I enlisted while obese, and was able to pull a weight waiver because it was a few days after 9/11 and baring a missing limb, they were signing everyone. Not only was PT harder being out of shape, but everything was harder. That's because the whole thing is physical, and you also tend to attract the attention of DI's much easier (that's a very bad thing). It was the hardest thing I've ever done, but it was also by far the best thing I've ever done. Nothing else has come as close to making me who I am as becoming a Marine.

Being in shape makes all the difference when you go to boot camp, or academy, or whatever. As an academy instructor I can tell you a common trend amongst those who are successful, and usually leaders, is being fit. Not all those who are fit succeed, but most of those who succeed are fit.

Thanks for your service, man. God bless. If you don't mind me asking, what is was your MOS? Again, thank you for all of your advice.

[Green2Blue]

Planning and operations. I was a super POG.