Strength & Conditioning for the Operational Athlete
https://tacticalbarbell.com/forum/
I am really enjoying it to be honest. The sessions are shorter, the variety is a nice change and I was just getting a bit sick of barbell lifts. I think I would eventually like to run TB as strength and then use Magic 50 and the other shorter conditioning sessions as a finisher to my strength work. I will probably need a base build after which should line up well with our summer here.
Ah Robbo, I do miss the NT!Maxrip13 wrote: ↑Thu Nov 17, 2022 9:22 pmI remember doing Work cap 101 on the pullup bars near the Robbo Gym Pool in about 2010-2011.Adski wrote: ↑Tue Nov 15, 2022 1:58 amTrue! This sounds very similar to what I was consider doing in doing the 2 strength days a week setup of II as set up in the book. Man I’ll never forget the first time doing fast and furious. A mate of mine and I were that dedicated, that, we were going on Christmas leave (circa 2008) and both had to travel on the same day, so we got the keys from the guard room at 2am so we could go and do the session lol. Good times.Maxrip13 wrote: ↑Sun Nov 13, 2022 11:03 am
I actually really enjoyed today's strength session. I treated the first lifts as speed lifts and kept them light.
Tomorrow will be intervals before Magic 50 and some GPP work around BJJ. I would have loved to run it as is but I had to get the strenght work in today. Work capacity 101 has been my usual cut off whenever I started the 50 day program. That workout always derails me so I will be scaling it this run through.
Work cap 101, such a sold session! Will be good to see how you go!
I split my medball halfway through the session. I don't think I will be able to maintain the pace and my form to be honest, but I will see how I go.
I am definitely enjoying getting my training in under 30 mins most of the time. I do miss long runs though, but the longer intervals should help me maintain my Aerobic capacity.
Great idea above.Adski wrote: ↑Thu Nov 17, 2022 11:03 pmAh Robbo, I do miss the NT!Maxrip13 wrote: ↑Thu Nov 17, 2022 9:22 pmI remember doing Work cap 101 on the pullup bars near the Robbo Gym Pool in about 2010-2011.Adski wrote: ↑Tue Nov 15, 2022 1:58 am
True! This sounds very similar to what I was consider doing in doing the 2 strength days a week setup of II as set up in the book. Man I’ll never forget the first time doing fast and furious. A mate of mine and I were that dedicated, that, we were going on Christmas leave (circa 2008) and both had to travel on the same day, so we got the keys from the guard room at 2am so we could go and do the session lol. Good times.
Work cap 101, such a sold session! Will be good to see how you go!
I split my medball halfway through the session. I don't think I will be able to maintain the pace and my form to be honest, but I will see how I go.
I am definitely enjoying getting my training in under 30 mins most of the time. I do miss long runs though, but the longer intervals should help me maintain my Aerobic capacity.
Ah yes, the ol Med ball split lol, have seen that a few times Haha.
You could factor in a long run here and there and make your own IA setup for II.
Day 1 MS
Day 2 GPP
Day 3 warrior Challenge
Day 4 LSS
Day 5 rest
Day 6 MS (explosive)
Day 7 intervals
Day 8 rest
Something like that. I’m thinking about trialing my own variation on this in the near future.
Yea it does sound like OP/IA might be a better fit with your bjj commitments, there’s no reason why a training week couldn’t be extended up to say 9 days to factor in flex/rest days.Maxrip13 wrote: ↑Tue Nov 22, 2022 6:06 amGreat idea above.Adski wrote: ↑Thu Nov 17, 2022 11:03 pmAh Robbo, I do miss the NT!Maxrip13 wrote: ↑Thu Nov 17, 2022 9:22 pm
I remember doing Work cap 101 on the pullup bars near the Robbo Gym Pool in about 2010-2011.
I split my medball halfway through the session. I don't think I will be able to maintain the pace and my form to be honest, but I will see how I go.
I am definitely enjoying getting my training in under 30 mins most of the time. I do miss long runs though, but the longer intervals should help me maintain my Aerobic capacity.
Ah yes, the ol Med ball split lol, have seen that a few times Haha.
You could factor in a long run here and there and make your own IA setup for II.
Day 1 MS
Day 2 GPP
Day 3 warrior Challenge
Day 4 LSS
Day 5 rest
Day 6 MS (explosive)
Day 7 intervals
Day 8 rest
Something like that. I’m thinking about trialing my own variation on this in the near future.
I think I will ultimately end up with some variation like that to be honest, but it's hard around 3-4 BJJ and 1 muay thai session each week.
An OP I/A setup like the one above seems good. I would have to change it a bit for my other training, but combining a day here and there would definitely help.
The Warrior challenge sessions are hard, but I find I am recovering really well from them so far. I think I could easily do them after a strength session if needed and combine 2 days together. I wish my schedule allowed me to hit two sessions each day so I could jusst do them before skill work, but unfortunately it's not an option without losing sleep.
We always seem to end up on a similar schedule with base building etc. It must come down to this part of the world.Adski wrote: ↑Tue Nov 22, 2022 9:44 amYea it does sound like OP/IA might be a better fit with your bjj commitments, there’s no reason why a training week couldn’t be extended up to say 9 days to factor in flex/rest days.Maxrip13 wrote: ↑Tue Nov 22, 2022 6:06 amGreat idea above.Adski wrote: ↑Thu Nov 17, 2022 11:03 pm
Ah Robbo, I do miss the NT!
Ah yes, the ol Med ball split lol, have seen that a few times Haha.
You could factor in a long run here and there and make your own IA setup for II.
Day 1 MS
Day 2 GPP
Day 3 warrior Challenge
Day 4 LSS
Day 5 rest
Day 6 MS (explosive)
Day 7 intervals
Day 8 rest
Something like that. I’m thinking about trialing my own variation on this in the near future.
I think I will ultimately end up with some variation like that to be honest, but it's hard around 3-4 BJJ and 1 muay thai session each week.
An OP I/A setup like the one above seems good. I would have to change it a bit for my other training, but combining a day here and there would definitely help.
The Warrior challenge sessions are hard, but I find I am recovering really well from them so far. I think I could easily do them after a strength session if needed and combine 2 days together. I wish my schedule allowed me to hit two sessions each day so I could jusst do them before skill work, but unfortunately it's not an option without losing sleep.
I hear you on the recovery front, I’m pretty surprised at how well I’m recovering one week in, I’d have to put it down to moving less weight as opposed to when squatting or deadlifting etc.
I definitely hear you on the sleep front, that can’t be overstated enough, it’s so important. Ive found I’ve cut back on a few things here and there which has helped to get to sleep earlier, doesn’t always work due to well, life, but for sure, sleep time can’t be overstated enough.
