Military Training Considerations: Training Block #6
In this block we will be doing two ruck sessions per week and eliminating the hill sprints on Saturday. One will be performed on Wednesday and the second one on Saturday or Sunday depending the schedule. On Wednesday’s session we will be adding weight. We will start at 20 lbs and each week 10 pounds will be added until we reach 40 pounds. Volume of this work will be the same as the previous block. The second ruck session of the week will be be performed with no additional weight but will be performed for longer durations to continue adapting the body to long periods of time on foot.
During this cycle we will use massage, contrast showers, Epsom salt baths, and electric stimulation for recovery if needed. This will be guided by his Omegawave readings. For example, if we observe parasympathetic over-reaching then contrast showers or Epsom salt baths would be appropriate (see charts attached).
Monday and Friday. On Friday’s session only do half the volume from Monday.
Individual warm-up
A) Pull Ups. Rest until fully recuperated between sets (5-10 minutes).
Week 1 - 4 sets to failure
Week 2 - 5 sets to failure
Week 3 - 6 sets to failure
Week 4 - 1 set to failure
B) Dips. Rest two minutes between sets.
Week 1 - 3 sets - 30/22/10 reps
Week 2 - 3 sets - 32/24/12 reps
Week 3 - 3 sets - 34/26/10 reps
Week 4 - 3 sets - 12/10/8 reps
C) Oxidative Squats and Bench Press. Each series = 40 seconds of work followed by 40 seconds of rest = 1 rep x 5 reps. Rest until fully recuperated between each series (5-10 minutes).
Week 1 - 4 series (perform 2 series of squats followed by 2 series of bench press)
Week 2 - 4 series (perform 2 series of squats followed by 2 series of bench press)
Week 3 - 4 series (perform 2 series of squats followed by 2 series of bench press)
Week 4 - 1 series of bench press
Tuesday
Individual warm-up
Running – Hill Sprints of < 5 seconds at max speed + 50 seconds rest between each sprint. Begin and end each session with a 10 minute slow jog.
Week 1 – 34 Hill Sprints
Week 2 – 38 Hill Sprints
Week 3 – 40 Hill Sprints
Week 4 – Cardiac run of 40 minutes with HR <130 bpm
Wednesday
Hike in Woods. 12-15 min mile pace, keeping HR <140 bpm. Pack weight as noted.
Week 1 – 8 mile hike with 20 pound pack
Week 2 – 10 mile hike with 30 pound pack
Week 3 – 12 mile hike with 40 pound pack
Week 4 – 6 mile hike with 40 pound pack
Thursday
Complete day off.
Saturday
Hike in Woods. No added weight. 12-15 min mile pace, keeping HR <140 bpm.
Week 1 – 16 mile hike
Week 2 – 18 mile hike
Week 3 – 20 mile hike
Week 4 – 10 mile hike
Sunday
Complete day off.