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Gentlemen of H/F board, I need some direction on programs
Posted on 12/29/20 at 10:15 am
Posted on 12/29/20 at 10:15 am
I just finished a couple PPSA programs (Squatober and Filling out the Hoodie). Before that I was doing Greyskull with whatever conditioning or accessory work I made up.
I believe my goals for 2021 should be to get faster, more endurance and increase strength, in that order. Right now my 1-rep maxes are around Bench 195, Squat 275, Dead 300 and OHP 135. I am 6-1 175-180 currently. I work law enforcement and have to wear heavy armor sometimes, run some obstacle courses every once and awhile. The last few obstacle courses have been pretty terrible for me.
I have a garage gym with one barbell, R3 rack, bumpers, adjustable bench, pull-up bar, minimal dumbbells, 16kg and 20kg KB's, various sizes of sandbags.
I am looking at a few programs now mainly, garage gym athlete- Hard to kill, John Welbourns Power athlete programs, Johnnie WOD and SOFLETE. I really need a program that includes conditioning and strength endurance aspects because I just am not motivated enough to do them on my own. I am open to other suggestions as well, thank you for your time and recommendations.
I believe my goals for 2021 should be to get faster, more endurance and increase strength, in that order. Right now my 1-rep maxes are around Bench 195, Squat 275, Dead 300 and OHP 135. I am 6-1 175-180 currently. I work law enforcement and have to wear heavy armor sometimes, run some obstacle courses every once and awhile. The last few obstacle courses have been pretty terrible for me.
I have a garage gym with one barbell, R3 rack, bumpers, adjustable bench, pull-up bar, minimal dumbbells, 16kg and 20kg KB's, various sizes of sandbags.
I am looking at a few programs now mainly, garage gym athlete- Hard to kill, John Welbourns Power athlete programs, Johnnie WOD and SOFLETE. I really need a program that includes conditioning and strength endurance aspects because I just am not motivated enough to do them on my own. I am open to other suggestions as well, thank you for your time and recommendations.
5
Posted on 12/29/20 at 10:52 am to burgeman
Check out Brian Alshrue's stuff. If you commit to performing the prescribed conditioning, limit rest to 90 seconds between giant sets, and do some easy aerobic conditioning on your off days, then you gain conditioning no doubt. A lot of the assistance work also works muscle endurance. I ran 4 Horseman about 6 months ago and really liked it for conditioning.
Posted on 12/29/20 at 1:55 pm to burgeman
the ones you suggested are good, but are more crossfit oriented. Brian Alshure stuff is amazing, but not gonna be a ton of true conditioning.
if you like greyskull try the gladiator programs, perfect for what you are suggesting.
or do greyskull lp and pick a conditioning exercise to do after every session. Prolly best bet based off available equipment.
531 off season conditioning would be great if you had a prowler.
if you like greyskull try the gladiator programs, perfect for what you are suggesting.
or do greyskull lp and pick a conditioning exercise to do after every session. Prolly best bet based off available equipment.
531 off season conditioning would be great if you had a prowler.
Posted on 12/31/20 at 4:57 am to lsu777
I'll check out those, thanks fellas
Posted on 12/31/20 at 9:11 am to burgeman
I will always be on one of Power Athlete’s programs from John Welbourn’s crew; they are fantastic. Been on them since 2011.
Field Strong is incredible and might be a great fit for you, delivery via Train Heroic is great and the community is nice. The cycles are really well organized, the prep work and trunk work are a huge difference maker for me.
IMO nothing comes close, I’ll gladly pay for Power Athlete.
Field Strong is incredible and might be a great fit for you, delivery via Train Heroic is great and the community is nice. The cycles are really well organized, the prep work and trunk work are a huge difference maker for me.
IMO nothing comes close, I’ll gladly pay for Power Athlete.
Posted on 12/31/20 at 11:14 am to LSUfan20005
quote:
I will always be on one of Power Athlete’s programs from John Welbourn’s crew; they are fantastic. Been on them since 2011.
Field Strong is incredible and might be a great fit for you, delivery via Train Heroic is great and the community is nice. The cycles are really well organized, the prep work and trunk work are a huge difference maker for me.
IMO nothing comes close, I’ll gladly pay for Power Athlete.
I can second power athlete programming, its great stuff.
Posted on 12/31/20 at 6:06 pm to lsu777
I'll look further into power athlete this week. I signed up for the free trial of garage gym athlete hard to kill but haven't got to really run it since school is out and I've got work.
Posted on 1/1/21 at 4:15 pm to burgeman
Tactical Barbell is pretty good
Make sure you do the lame civilian one, POG
Make sure you do the lame civilian one, POG
Posted on 1/1/21 at 6:13 pm to Mear
Tactical barbell was shite on earlier in another thread, try to keep up.
Posted on 1/1/21 at 6:59 pm to Mear
I personally think tactical tried to accomplish way way too much at one time and you end up just spinning your wheels.
Personally I think the best approach is the greyskull and 531 formula of doing 10-15 min of hard conditioning 3 to 4 times a week and repeating those sessions trying to increase your performance.
Or use the prowler like 531 says.
Do that while still progressing slowly on the lifts.
Personally I think the best approach is the greyskull and 531 formula of doing 10-15 min of hard conditioning 3 to 4 times a week and repeating those sessions trying to increase your performance.
Or use the prowler like 531 says.
Do that while still progressing slowly on the lifts.
Posted on 1/4/21 at 1:36 pm to LSUfan20005
I'm checking out johnnie wod right now, does welbourn also program jwod? They are mentioned together quite often
Posted on 1/5/21 at 6:37 am to burgeman
Pretty sure; it’s based on the old Crossfit Football program he wrote for CF, which basically was a way to formally program strength work + metcons for CF before they had a big falling out and started Power Athlete.
Posted on 1/5/21 at 7:19 am to LSUfan20005
I remember crossfit football being big about 10 years ago when I was looking into crossfit. I guess the games have taken over crossfit programming
Posted on 1/7/21 at 11:20 am to burgeman
I'd second running greyskull and adding in some of the work from his conditioning books a few days a week. I'll also add that villain challenge #4 is a 5 mile ruck with 45 lbs. I had fun working up to that one and it may be something you benefit from. Another program that I ran recently which you may find beneficial is maps performance. It's an athletic and functional strength based program and the final 3 weeks cover an endurance phase. I wrote a review of it here.
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