Base Building start over!

[nickgoldma]

So in another forum on here, I posted about sliding off track with my other base building session. I decided to cut my losses, start new, and go from there. A lot of this stems from my OCD and other things such as everyday things getting in the way. I decided to go "by the book" and start SE first. I plan to really work on my weaknesses during the SE and do a lot of running and add some triples to break up the monotony of the E sessions.

My SE cluster of choice is (Alpha Circuits)
KB Swings or OHP
Goblet Squats
Push Ups
Back Ext.
Flutter Kicks

My plan Weeks 1-5 is:
Sunday-SE
Monday-E
Tuesday-E
Wednesday-SE or BJJ ( a lot of our warm up in BJJ is SE based)
Thursday-Recovery
Friday-E
Saturday-Off

Weeks 6-8:
Sunday-Fighter
Monday-HIC
Tuesday-Recovery
Wednesday-Fighter
Thursday-HIC
Friday-E
Off


After 5 weeks, I plan to roll with Fighter (considering doing Bangkok), and use black professional. As always, I am up for critique from anyone here, especially in the SE realm but I'd like to keep it simple. Lastly, I need to start tightening up my diet since I have been splurging more than I should with just eating crap. Anyways, thanks for your patience and I plan to stick with this BB session.

[Green2Blue]

You're missing a pulling movement in your SE. I'd scrap either the back extensions or swings, depending on your preference or equipment since those two are a bit redundant, and add a pulling motion. Maybe pull-ups or inverted rows depending on your ability.

And a note on everyday things getting in the way, and I hope you don't take offense. We're all busy dude. We all have things in life that take up time or get in the way. It's rarely about time though; it's usually about priorities. Understand where your training lies on your list of priorities and set time aside accordingly.

Just my 2 coppers. Best of luck

[nickgoldma]

You're missing a pulling movement in your SE. I'd scrap either the back extensions or swings, depending on your preference or equipment since those two are a bit redundant, and add a pulling motion. Maybe pull-ups or inverted rows depending on your ability.

And a note on everyday things getting in the way, and I hope you don't take offense. We're all busy dude. We all have things in life that take up time or get in the way. It's rarely about time though; it's usually about priorities. Understand where your training lies on your list of priorities and set time aside accordingly.

Just my 2 coppers. Best of luck

Thanks man. Good eyes. I'll probably ditch the extensions and do inverted rows or assisted pull ups. Thanks again.

No offense taken. I had just accumulated days that I've skipped, I just figured I'd start over. Thanks.

[DocOctagon]

We all have the occasional false start;) Better late then never! Looking forward to following along!

[nickgoldma]

Hey everyone.

So I re-started yesterday (Sunday) and did my SE that is listed above- KB Swings, Squats, Push Ups, Supermans (Back ext.) and flutter kicks. As someone else suggested, I am going to add inverted rows or asst. pull ups in there for a pulling motion and get rid of the back ext. So I will do that in the middle of the week.

Tonight, I just got back and did a 1.5 run on the track. I did not clock it though i will make every effort to next time. I am focusing on the 1.5 run for a portion of my E sessions while I will throw some triples in there for others. I am focusing on 1.5 due to the fact that the sheriff''s department requires a run time of 12 minutes and 29 seconds. I will go on and estimate that my run time tonight was around 25=30 minutes so I obviously have work to do. Any recommendations are appreciated.

I have another E session tomorrow and will probably that before classes in the AM and I will go to BJJ in the evening. More to come.

[Green2Blue]

Running is NOT my area of expertise, but...

Don't be afraid to go over 1.5 miles on your LSS if you can. For the purposes of TB BB, and for the purpose of improving your cooper time. Don't worry about speed right now. Focus on building that aerobic base now, increase your mileage, and work on speed after BB.

Are you already employed by the SO or just applying?

[DocOctagon]

I have to agree with G2B here. You're completely missing the point of Base Building/LSS if you're running for distance. I suggest you reread the chapters on building aerobic capacity again. Program your runs using time, not distance. First build aerobic capacity/base. Then add speed. Building capacity first will allow for greater speed later.

[nickgoldma]

Running is NOT my area of expertise, but...

Don't be afraid to go over 1.5 miles on your LSS if you can. For the purposes of TB BB, and for the purpose of improving your cooper time. Don't worry about speed right now. Focus on building that aerobic base now, increase your mileage, and work on speed after BB.

Are you already employed by the SO or just applying?

I was thinking about that and what the book said. I will certainly consider that for my other E sessions in that case.

No, I am not employed by the SO nor have I started the application process. I have a ways to go. Just thinking about that goal though. I will just start at a half hour and increase it in that case.

[nickgoldma]

I have to agree with G2B here. You're completely missing the point of Base Building/LSS if you're running for distance. I suggest you reread the chapters on building aerobic capacity again. Program your runs using time, not distance. First build aerobic capacity/base. Then add speed. Building capacity first will allow for greater speed later.

I understand the concept of using LSS in BB. I just wanted to test it out tonight and see what the outcome was and how I felt. I do plan to go for time and then retest toward the end. The session was roughly a half hour which is a good start anyway and will work from there using time. Thanks man!

[Green2Blue]

Is it a standard cooper? If so I'd scrap those flutter kicks and do sit-ups. I'm not sure what your standards are but we require cadets to put elbows past knees for them.

Don't worry about the 300 just yet. Your swings, etc. will help with that for now.

Are you overweight? Might be none of my business, but body weight affects the cooper to a fair degree.

Keep up the hard work! Consistency is key.