TacticalBarbell.com

Hey guys,

I have decided to do base building as my aerobic base is pretty bad, to help me perform better in my sport (Dragonboat, school team) and I am required to take an annual PT test for reservist (Singapore).

Monday: Off

Tuesday: Land Training (Pull)

Wednesday: Off

Thursday: Land Training (Push)

Friday: Off

Saturday: Water Training (Paddling)

Sunday: Water Training (Paddling)

BACKGROUND:

Gender: Male

Age: 22

Height and weight: 5'6 and 158 lbs

-Served as a police officer during my 2 years National Service (fittest period in my entire life). However, I wasn't consistent after I left in August 2017.

-Current 2 miles time is around 20 mins and I always feel out of breath during water training. However, my push up strength is good (70 reps in 1 min) but not for my sit up (55 reps in 2 mins) and pull up (

QUESTION:

I have decided to do E (running) during my off day, staying within 120-150 HR and do SE after my land training (team training).

Cluster:

Kettlebell Swing

Goblet Squat

Pushup

Situp

-Currently, my team is doing gym training. One compound exercise (bench or deadlift, both 5x5) and followed by strength circuit (8-12 reps), 2-4 rounds with 4-5 exercises.

-Should I do Alpha or Bravo circuit for SE, since I will be doing it after my land training.

Thanks!!!

hey fellow country man!

anyway, I don't actually think you need any SE work at all. Your situps seems weirdly off - 55 in 2 mins is not usual for an otherwise fit guy, so perhaps you just want to check that you don't have any lower back or issues.

E work - a 8 week block of E work will go a long way and you don't need to revisit it for 6-12 months after. I am referring to the 180-age MAF type training (in your case maybe i will set it at 165 max).

For the 1.5m/2.4k test component, personally I have found the 400m interval style training to be the absolute best in improving your times when you have a shorter time horizon. I used to run it in low 9mins when I was your age, at 40 I am now slower but still sub 10:30.

godjira1 wrote:hey fellow country man!

anyway, I don't actually think you need any SE work at all. Your situps seems weirdly off - 55 in 2 mins is not usual for an otherwise fit guy, so perhaps you just want to check that you don't have any lower back or issues.

E work - a 8 week block of E work will go a long way and you don't need to revisit it for 6-12 months after. I am referring to the 180-age MAF type training (in your case maybe i will set it at 165 max).

For the 1.5m/2.4k test component, personally I have found the 400m interval style training to be the absolute best in improving your times when you have a shorter time horizon. I used to run it in low 9mins when I was your age, at 40 I am now slower but still sub 10:30.

Situp has always been my weakest among the 3 stations and I do not have any lower back issues. Back in NS, I did lots of flutter kicks, planks, leg raises during PT sessions and it has little to no carryover to situp.

Since you mentioned I do not need SE work, would doing 3 to 5 sets of situp, few times per week be sufficient to improve my situp.

After the 8 week block of E, how would recommend me to go about with strength training. I plan on doing OP I/A (Squat, OHP, Barbell Row) since my team do not include these exercises in the training.

Thanks!!!

actually i would recommend starting the Basebuilding block as it was written in the books rather than customise it. After you do it once you will have a better feel as to how to customise it to your own needs the next time around.

If you do it as the book says, you will cover both aerobic base build + strength (you can do the cluster you proposed) and then move on to Operator IA.

godjira1 wrote:actually i would recommend starting the Basebuilding block as it was written in the books rather than customise it. After you do it once you will have a better feel as to how to customise it to your own needs the next time around.

If you do it as the book says, you will cover both aerobic base build + strength (you can do the cluster you proposed) and then move on to Operator IA.

Roger that and thanks!!!!!