For programs that could facilitate this sort of training, Westside Barbell For Skinny Bastards 3 or a variety of 5/3/1 programs could answer the mail.
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I’m about as far from an expert on conditioning as it gets so I’ll leave the ideas for those more qualified.
My thoughts on the goal setting are that if you have any doubts at all that you can pass this test, you need to attack your running ability hard. This feels like a pretty big, life changing deal for you, so cutting back on lifting for 2 months shouldn’t be a big sacrifice to make it happen. Find a way to test yourself now on how well you’ll do now and then plan accordingly. Don’t allow yourself any doubt at all that when you walk in that room in September that you’ll smash the test, no matter how bad a day it is.
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Go back to studying and become a coach.
@Frank_C well I almost never run ahah. Abandoned it after the 2 knees surgeries
@kleinhound this is quite smart. Thanks!
@simo74 no conditioning right now but I believe I need more than 2 quick sessions, or at least I have to change training (no more 6x per week with all sets to failure and beyond)
@dagill2 indeed that’s the spirit! I want no place for doubt. And it’s not like I’ll stop lifting, I don’t think I’ll lose much if anything
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You just need to train for the test if you have any concerns right now. Do the test, see how you score, and plan accordingly.
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I’ll have to try and recreate it as much as possible
No dead yet, but I admit I’ve been drinking heavily/partying since friday. Still did the pull day yesterday. Got up to 45 kgs + bar on the Meadows rows with good form, so i’m happy. 85 on the supinated pulls as well. Did some bands pullover that literally trashed my lats like nothing. Overall stronger so I don’t know, I guess CT Luoma latest article on alcohol might be right.
Anyway, didn’t train today, I’m too tired and my body is saying to me : STOP IT. STOP POISONING ME.
Yeah i’ll do that. No amount of partying will make me happy anyway, this is not how I find happiness. I’m not really this kind of guy, even if my friends all want me to go talk to girls bla bla bla. And I won’t reach my physique goals like that. Well I’m not stopping today as it is the national holyday right…
Gained back a little bit of weight so I’m going back to dieting next week when Colossus is finished. I’ll definitely do it again, this time with proper nutrition, not being depressed and drinking my face off, and skippind days.
@Voxel thanks for the suggestions. yeah The zombie apocalypse looks great but there are some stuff that would be annoying to impossible to put out in my gym. I’m lazy yeah.
ALAS yeah I’ve done it 2 times. Great stuff, but the heavy AF deadlift 3x per week grinds my lower back into the ground.
I think i’ll go with conjugate this time. It has extreme variety, which will compensate the dullness of conditioning sessions. + what I want/need: strength and hypertrophy work to keep and gain as much strength and mass as possible, and explosive lifting/o-lifts to help performance, and practice the o-lift for I’ll be tested on them during my formation anyways. I did it once already so I’ll adjust some exercises to my needs.
For conditioning I’ll do one session with the “straight line beeper test” like Kleinhound suggested (Anaerobic capacity).
One other session with intervals/fartleks like Jmaier suggested (Aerobic power)
One last session with sprints (Anaerobic power)
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Just be careful how hard you run these. To work on your aerobic system you really want a longer slow run. Pace should be slow enough you can still hold a broken conversation with ease. As soon as you add anything faster you will cross over into anaerobic territory.
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Thanks. Yeah I’ll start easy. Firstly because I haven’t done cardio in a while, and then because the football/crossfit mentality used to make me go too hard on cardio and I would not recover
What happens for those of us who struggle with conversation while standing still?
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You have another can of Special Brew and sit down.
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Have you ever tried that shit? Awful, just awful.
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Lol yer it’s pretty bad, that and Tennents super
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Ooh, that second one even almost has enough % to be interesting!
When I drink I personally opt for a higher percentage but those two are palatable to most
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I would still drink that chocolate stout, don’t get me wrong.
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I can’t stand these english chocolate stout. Too bitter for me. Even though I drink my coffee plain and black. Guinness is the most I enjoy.
I prefer high degrees blondes.
I do 20 sec on and 20 sec off but you can go longer and slower. I also aim to keep the pace through the whole session…or at least each “set”. I don’t think it’s beneficial to go all out and finish at a crawl.
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I think I’ll go with the classic 30/30 at first, and yeah, keep a constant pace