Results from SE Alpha
Posted: Mon Jul 03, 2017 12:58 pm
I thought you all would be interested to see how quickly you can progress strength-endurance wise using the SE protocols from TB, specifically Alpha.
On May 1st, I took a mock U.S. Army Physical Fitness Test (2 min max push-ups, 2 min max sit-ups, 2 mile run) beginning my latest block of TB. I scored the following: 60 push-ups, 48 sit-ups, and 16:24. The sit-ups will probably always be low as I can't train the movement much due to a herniated L5:S1, but I knew the others had plenty of improvement.
During the past two months, doing calisthenics with a 30# weighted ruck was most of my SE Alpha training during this period. The first time I did the full 3x30, I could not complete anything straight without resting. The second go around, I was only able to do two unbroken sets. The third time through (I was almost at an event so I skipped the 3x10 week and repeated 3x20 and 3x30) I smoked everything. I did no direct ab work during my SE training, I mostly did static work and some lighter high rep stuff when I was able. I typically did my SE sessions twice a week, though there were a few weeks where I was only able to get in one and often had to compensate in other ways (e.g. "Cannonball Run").
Now to the results. At my latest GORUCK (July 1st), during the beginning PT I was timed on both 2 minutes of max push-ups and 2 minutes of max sit-ups, but in both cases I had to use my ruck instead of just bodyweight like I did on May 1st. With a ruck close to 30#, I managed to do 88 push-ups and 65 sit-ups. I maxed my push-up score and added 20 points to my sit-up score in just eight weeks. Pretty good investment of time I'd say.
On May 1st, I took a mock U.S. Army Physical Fitness Test (2 min max push-ups, 2 min max sit-ups, 2 mile run) beginning my latest block of TB. I scored the following: 60 push-ups, 48 sit-ups, and 16:24. The sit-ups will probably always be low as I can't train the movement much due to a herniated L5:S1, but I knew the others had plenty of improvement.
During the past two months, doing calisthenics with a 30# weighted ruck was most of my SE Alpha training during this period. The first time I did the full 3x30, I could not complete anything straight without resting. The second go around, I was only able to do two unbroken sets. The third time through (I was almost at an event so I skipped the 3x10 week and repeated 3x20 and 3x30) I smoked everything. I did no direct ab work during my SE training, I mostly did static work and some lighter high rep stuff when I was able. I typically did my SE sessions twice a week, though there were a few weeks where I was only able to get in one and often had to compensate in other ways (e.g. "Cannonball Run").
Now to the results. At my latest GORUCK (July 1st), during the beginning PT I was timed on both 2 minutes of max push-ups and 2 minutes of max sit-ups, but in both cases I had to use my ruck instead of just bodyweight like I did on May 1st. With a ruck close to 30#, I managed to do 88 push-ups and 65 sit-ups. I maxed my push-up score and added 20 points to my sit-up score in just eight weeks. Pretty good investment of time I'd say.
It is also nice way of finishing intense block. BB with strength focus in my case. It gives you safe feeling of completion..