Malander93's Training Log
Posted: Thu Sep 27, 2018 12:15 am
What’s up all.
Wanted to introduce myself and start a training log. I do all of my training solo and would like a place to have a little camaraderie on the path to sustainable fitness.
A little background on me -
24 y/o male, swam in high school and one year at the D1 level. When I left the team I dabbled in Olympic weightlifting, rock climbing, and got introduced to rucking. I really enjoyed strength and conditioning and had an “in” with the strength coach at my school. I started cleaning dumbbells and other equipment and worked my way up to coaching throughout the years, mostly focusing on Olympic lifts. I ended up changing my major to exercise science and got a masters in athletic training. After college they even let me do some fancy physiology/biomechanics research for the Army.
I’ve known about TB for about 3 years now but didn’t give it an honest try until I started working last Fall. I travel up to 12 days a month and my schedule is dictated by coaches along with clinic hours, so TB seemed like a perfect fit. I started with base building, did a few cycles of operator/black, then a bastardized version of fighter/Bangkok. I dropped most of my weight training for the summer and focused on training for a bike ride across Iowa. When I finished up with that I took two weeks off and then started zulu to put on a little size and strength that I had lost. Now that I’ve finished up with Zulu I think I’ve gone a little too far in the other direction.. big and bulky without much endurance or max strength.
I know it is a long shot but I am very interested in CRO/PJ or similar lines of work. I’ve had a little too much time sitting on the sidelines (literally) and would like a career that makes a bit more of an impact. I have planned to do a ride along with some flight medics in December, and also plan to reach out to a recruiter then. Once that is in the works I will focus on a more specific program.
Until then, my emphasis on training is E/SE and maintaining/minimally developing MS. I am going to go with Fighter/Bangkok with 2 SE sessions and 5+ E sessions laid out like this –
MS
Hex DL
Bench
WTD Pull Up
SE – a note here. I am going to take an unconventional approach with SE. I’ve done alpha/bravo/tango circuits and didn’t find much progress in any of them. I am going to do my reps by feel. I took this approach yesterday and actually loved it and did more than I thought I would do. It also levels the playing field between exercises such as KB presses (@35# ea) and push ups. 3-5 sets.
Push Up
TRX Row
Reverse Lunge/Walking Lunges
KB Press
Facepull
KB Swing
Bear Crawl/Farmer Carry
Sit Up
E
Mostly running. I’m looking in to joining a local master’s swim club that I’d like to do 2x/week. 1x ruck per week and if I can add another E session I might throw in an easy/recovery Sunday bike ride. Running is one of my biggest weaknesses. A lot of swimmers joke that you can hear our feet flop before you see us coming around the corner and there is some truth to that. That said I hope to run 3-4x/week in short spurts (20-40 minutes) at reasonable intensities. Once I can comfortably hit 8 minute miles on 4-5 mile runs I will re-evaluate. I’ve done the whole stress fracture thing and I’d like to not do it again.
5x20 KB swings/snatches as an easy warm up, heavy finisher, extra work, etc. when I feel like it.
Wanted to introduce myself and start a training log. I do all of my training solo and would like a place to have a little camaraderie on the path to sustainable fitness.
A little background on me -
24 y/o male, swam in high school and one year at the D1 level. When I left the team I dabbled in Olympic weightlifting, rock climbing, and got introduced to rucking. I really enjoyed strength and conditioning and had an “in” with the strength coach at my school. I started cleaning dumbbells and other equipment and worked my way up to coaching throughout the years, mostly focusing on Olympic lifts. I ended up changing my major to exercise science and got a masters in athletic training. After college they even let me do some fancy physiology/biomechanics research for the Army.
I’ve known about TB for about 3 years now but didn’t give it an honest try until I started working last Fall. I travel up to 12 days a month and my schedule is dictated by coaches along with clinic hours, so TB seemed like a perfect fit. I started with base building, did a few cycles of operator/black, then a bastardized version of fighter/Bangkok. I dropped most of my weight training for the summer and focused on training for a bike ride across Iowa. When I finished up with that I took two weeks off and then started zulu to put on a little size and strength that I had lost. Now that I’ve finished up with Zulu I think I’ve gone a little too far in the other direction.. big and bulky without much endurance or max strength.
I know it is a long shot but I am very interested in CRO/PJ or similar lines of work. I’ve had a little too much time sitting on the sidelines (literally) and would like a career that makes a bit more of an impact. I have planned to do a ride along with some flight medics in December, and also plan to reach out to a recruiter then. Once that is in the works I will focus on a more specific program.
Until then, my emphasis on training is E/SE and maintaining/minimally developing MS. I am going to go with Fighter/Bangkok with 2 SE sessions and 5+ E sessions laid out like this –
MS
Hex DL
Bench
WTD Pull Up
SE – a note here. I am going to take an unconventional approach with SE. I’ve done alpha/bravo/tango circuits and didn’t find much progress in any of them. I am going to do my reps by feel. I took this approach yesterday and actually loved it and did more than I thought I would do. It also levels the playing field between exercises such as KB presses (@35# ea) and push ups. 3-5 sets.
Push Up
TRX Row
Reverse Lunge/Walking Lunges
KB Press
Facepull
KB Swing
Bear Crawl/Farmer Carry
Sit Up
E
Mostly running. I’m looking in to joining a local master’s swim club that I’d like to do 2x/week. 1x ruck per week and if I can add another E session I might throw in an easy/recovery Sunday bike ride. Running is one of my biggest weaknesses. A lot of swimmers joke that you can hear our feet flop before you see us coming around the corner and there is some truth to that. That said I hope to run 3-4x/week in short spurts (20-40 minutes) at reasonable intensities. Once I can comfortably hit 8 minute miles on 4-5 mile runs I will re-evaluate. I’ve done the whole stress fracture thing and I’d like to not do it again.
5x20 KB swings/snatches as an easy warm up, heavy finisher, extra work, etc. when I feel like it.