Ivan178's Road to PFT

[ivan178]

29/03/2017
Operator day
3x3 WPU 10kg
3x3 40kg FS
3x3 45kg OHP

Feeling better on the squat

[ivan178]

30/03/2017
#12 hic easy
400m-1,44s
300m-1,08s
200m-41s
100m-18s

[ivan178]

31/03/2017
Operator day
3x3 10kg WPU
3x3 40kg FS
3x3 45 OHP

Feel weights lot easier today, really really happy with the progress so far

[ivan178]

01/04/2017
600m resets easy
Wasn't able to record times, but feel better. Plus is start of new month, so feels good! Looking ahead to do the simulacrum soon!

[ivan178]

02/04/2017
Rest day!

[BlackPyjamas]

Take this for what it's worth, but if you're training for a PFT you should be doing regular tempo runs. Maybe I'm missing it in your log but it seems like all you're doing are short sprint/track workouts. That's a recipe for poor test times imho. Short sprint workouts should be added on like spice, they shouldn't be the main course.

My 2 cents.... do at least one 3 mile tempo run every week + 1 longer run for distance (30-60 minutes). When you have those out of the way then add in a third track workout like 600m resets or 200m intervals.

Even though your PFT run is a short distance (1km? 1.5mile?) it's still aerobic in nature.

[ivan178]

03/04/2017
Operator 4 week
3x5 Bodyweight pull ups
3x5 35kg FS
3x5 35kg OHP

Notes
Nice day!

[ivan178]

Take this for what it's worth, but if you're training for a PFT you should be doing regular tempo runs. Maybe I'm missing it in your log but it seems like all you're doing are short sprint/track workouts. That's a recipe for poor test times imho. Short sprint workouts should be added on like spice, they shouldn't be the main course.

My 2 cents.... do at least one 3 mile tempo run every week + 1 longer run for distance (30-60 minutes). When you have those out of the way then add in a third track workout like 600m resets or 200m intervals.

Even though your PFT run is a short distance (1km? 1.5mile?) it's still aerobic in nature.

Hello, I'm doing a 3mile run once every other week , 1km is 0,6 mile, do you find useful to add that longer run? (30-60)
Thanks

[BlackPyjamas]

Take this for what it's worth, but if you're training for a PFT you should be doing regular tempo runs. Maybe I'm missing it in your log but it seems like all you're doing are short sprint/track workouts. That's a recipe for poor test times imho. Short sprint workouts should be added on like spice, they shouldn't be the main course.

My 2 cents.... do at least one 3 mile tempo run every week + 1 longer run for distance (30-60 minutes). When you have those out of the way then add in a third track workout like 600m resets or 200m intervals.

Even though your PFT run is a short distance (1km? 1.5mile?) it's still aerobic in nature.

Hello, I'm doing a 3mile run once every other week , 1km is 0,6 mile, do you find useful to add that longer run? (30-60)
Thanks

What conditioning protocol are you running? Have you read TB2? What you're doing isn't really enough. You should be running Black Professional.

You need one long run every week (45-60 minutes).
You need one middle distance fast run every week, like the Fast5.
You need one anaerobic speed workout every week, like 600m resets, Oxygen Debt or short hill sprints.
Every week, not every other week.

You'll see something like the above recommended on the forum everytime PFT is brought up...and as someone that has to run PFTs regularly I concur.
Unless you can run 1km in 2 minutes or less, it's primarily an aerobic event.

[nickgoldma]

Take this for what it's worth, but if you're training for a PFT you should be doing regular tempo runs. Maybe I'm missing it in your log but it seems like all you're doing are short sprint/track workouts. That's a recipe for poor test times imho. Short sprint workouts should be added on like spice, they shouldn't be the main course.

My 2 cents.... do at least one 3 mile tempo run every week + 1 longer run for distance (30-60 minutes). When you have those out of the way then add in a third track workout like 600m resets or 200m intervals.

Even though your PFT run is a short distance (1km? 1.5mile?) it's still aerobic in nature.

Hello, I'm doing a 3mile run once every other week , 1km is 0,6 mile, do you find useful to add that longer run? (30-60)
Thanks

What conditioning protocol are you running? Have you read TB2? What you're doing isn't really enough. You should be running Black Professional.

You need one long run every week (45-60 minutes).
You need one middle distance fast run every week, like the Fast5.
You need one anaerobic speed workout every week, like 600m resets, Oxygen Debt or short hill sprints.
Every week, not every other week.

You'll see something like the above recommended on the forum everytime PFT is brought up...and as someone that has to run PFTs regularly I concur.
Unless you can run 1km in 2 minutes or less, it's primarily an aerobic event.

Glad I came across this. I'll be doing some editing of my future continuation. Great info here.