TacticalBarbell.com

LAST UPDATED - 7TH NOVEMBER 2016

I want to go for 21SAS (Reserve) selection 1.5 - 2 years. I'm coming from a low base of fitness but i will be 100% consistent and push myself on my endurance workouts to get myself to my goal.
I'm 18 and attend University in Wales, close to the Breacon Beacons, where many SAS selection marches take place.
I will take advantage of this and get up the hills as many times as i can.
I'll be joining the UOTC. (Like the ROTC)

As a result of my goals i'll be putting an emphasis on endurance and more specifically, endurance in the hills.

I'm going to start BB in 1 week.

I'll be running Green protocol with fighter template.

1 of my 4 weekly endurance sessions will be a weighted ruck/tab through hills.

I will be using Squat, Bench, WPU & 3 sets of deadlifts per week. I may add in military press', dependant on my recovery.

I'll be using the bodyweight cluster for my SE.

For my HIC i'll be doing hill work.

OPEN TO EVERY PIECE OF FEEDBACK & CRITICISM.


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GOALS

Short-Term / By end of 2016

• 10 Minute 1.5 Miler
  24 Min 5K Time
  Ran Half-Marathon
  
  90kg Squat
  120kg Deadlift
  70kg Benchpress

Mid-Term / By March 2017

• Sub 9 Minute 1.5 Miler
  20 Minute 5k Time
  Ran Marathon
  
  120kg Squat
  150kg Deadlift
  90kg Bench

Long-Term / By July 2017

• 8:30 Minute 1.5 Miler
  Sub 20 Minute 5k Time
  Ran first ultra marathon - 50km
  
  140kg Squat
  180kg Deadlift
  100kg Bench

Notes:
I found TB 1 week ago and it completely changed my view of building endurance.
I had always been running til i collapsed.

The most i have ever run before is 3 miles. Today i ran 10. I have only been running seriously for 1 month.

I'm not doing BB yet, that will come next week.

MONDAY 19TH SEPTEMBER

ENDURANCE SESSION (12-150BPM) - 10.04 Miles - 2:28:10 - 14:46 Min/Mi

Very slow pace, have to keep stopping and starting because of my BPM creeping up. I just wanted to push myself and see where my level of endurance was at today, will begin BB next week.

Looking forward to this, this is going to be one fascinating log building up to selection.

DocOctagon wrote:Looking forward to this, this is going to be one fascinating log building up to selection.

I'll make sure to log every workout!

DocOctagon wrote:Looking forward to this, this is going to be one fascinating log building up to selection.

x 2 and welcome. Nice username.

Nice, looking forward to seeing your progress.

I'll throw in my 2 cents. I agree with Base followed by Green. 3 to 1 run to ruck ratio is good in the beginning as you build up your base levels of endurance. But as you get closer to selection; like 6-12 months out, I'd shift that ratio more toward 50/50 rucking and running. I don't have to tell you that Endurance phase of selection is all rucking. You might even want to shift that ratio a little more in favor of rucking. Get super comfortable with your nav/compass/map skills too.

Aelian wrote:Get super comfortable with your nav/compass/map skills too.

To the point where you don't use you 'Mk. 1 digit' to point at a feature on the map [You're covering waaaay too much area with the finger]..... be so comfortable that you can use the point of a blade of grass to pinpoint your location.

Plas Y Brenin is not that far from you and do lots of courses. [They have the top instructors there]

You have an excellent resource in your possesion, TB, and through the knowledge available on this forum. I look forward to seeing the continuation of this journey.

Just my 2 pennies worth...... don't get disheartened on speed needed to meet the HR goals...... this time is to be spent building up the various systems [energy, tendons/ligaments, and muscle]..... don't do too much too soon..... you have a couple of years.... stay focussed.

Get to enjoy the hills, go for a 'bimble with purpose' every now and again [yomp / tab whichever you are more comfortable calling it]..... it's not just the physical side you need to aware of.... it's the mental aspect which drives success...... get comfortable with being in shitty conditions [but don't go overboard too soon ] ....... not sure if you've done much in the way of hiking or camping.... if not then get on that as well.... again PYB is close by, or indeed your university should have a club or 14 you can look at.....look to get some mountain days under your belt. [Brecon Beacons / Dartmoor (great place), Lake District..... not quite mountainous but enough to be getting on with ]

Yes, I am looking forward to seeing this journey unfold.....heck of a goal.

K.B. wrote:

DocOctagon wrote:Looking forward to this, this is going to be one fascinating log building up to selection.

x 2 and welcome. Nice username.

Cheers for the forum & the book

Aelian wrote:Nice, looking forward to seeing your progress.

I'll throw in my 2 cents. I agree with Base followed by Green. 3 to 1 run to ruck ratio is good in the beginning as you build up your base levels of endurance. But as you get closer to selection; like 6-12 months out, I'd shift that ratio more toward 50/50 rucking and running. I don't have to tell you that Endurance phase of selection is all rucking. You might even want to shift that ratio a little more in favor of rucking. Get super comfortable with your nav/compass/map skills too.

Thanks for this advice. It definitely makes sense. I'm going to build a strong aerobic base first then focus on the rucking. I'm not proficient in navigation so it's something i'm going to work hard on.
Cheers

Train_Hard_Live_Easy wrote:

Aelian wrote:Get super comfortable with your nav/compass/map skills too.

To the point where you don't use you 'Mk. 1 digit' to point at a feature on the map [You're covering waaaay too much area with the finger]..... be so comfortable that you can use the point of a blade of grass to pinpoint your location.

Plas Y Brenin is not that far from you and do lots of courses. [They have the top instructors there]

You have an excellent resource in your possesion, TB, and through the knowledge available on this forum. I look forward to seeing the continuation of this journey.

Just my 2 pennies worth...... don't get disheartened on speed needed to meet the HR goals...... this time is to be spent building up the various systems [energy, tendons/ligaments, and muscle]..... don't do too much too soon..... you have a couple of years.... stay focussed.

Get to enjoy the hills, go for a 'bimble with purpose' every now and again [yomp / tab whichever you are more comfortable calling it]..... it's not just the physical side you need to aware of.... it's the mental aspect which drives success...... get comfortable with being in shitty conditions [but don't go overboard too soon ] ....... not sure if you've done much in the way of hiking or camping.... if not then get on that as well.... again PYB is close by, or indeed your university should have a club or 14 you can look at.....look to get some mountain days under your belt. [Brecon Beacons / Dartmoor (great place), Lake District..... not quite mountainous but enough to be getting on with ]

Yes, I am looking forward to seeing this journey unfold.....heck of a goal.

I had a look at Plas Y Brenin and their navigation courses, something i'm for sure going to book for 6months time when i have a substantial level of fitness. Their "navigation skills" course looks like something i'll go for.

Yeah i agree about the mental part, it's something i think i already have but i obviously need to develop it ten-fold. Theres lots of orienteering clubs nearby, something i'm going to inquire into when i get to uni next week.

Cheers