Seems like since I got back from iraq, my training has suffered and my eating has not! I need to lose about 10 pounds while at the same time improving my 2 mile run time.
My weight went from 189 when I got home to 209…
I workout 5-6 times per week. I perfer a powerlifting style of workout with some added high rep work thrown in to aid me with pushups and situps ( army still thinks it is better to be able to do 75 pushups then deadlift 500!)
I need a program that combines powerlifting, some high rep work, some running and better eating.
Another question: I’ve been taking Biotest BETA-7 and I get a tingling feeling in my arms and hands…this seems strange?
Can’t offer you any training advice brother as I’m trying to reconcile PT and my lifting as is, but I can tell you that the tingling that you’re feeling is completely normal. It’s a side effect of the beta alanine in BETA-7, and should go away as you become more tolerant to it.
I would do my conditioning work AFTER my weight work. THis way that days weight work is nto affected and you’ll recover by the time you train next. As far as improving your 2 mile time … i got nothin for ya
I would think westside for skinny bastards would most likely fit your needs, look up stuff on Joe Defranco. Also thank you for serving our country! Welcome home!!
I’m going to second the westside for skinny bastards, you can find the newest version at his website. Also, regardless of which template you use, a great use of your time to burn fat AND cut seconds off your 2 mile time is to use lactate threshold training. One way this can be accomplished is the 400 meter work detailed by thibs here: http://www.T-Nation.com/readArticle.do?id=459414
I would recommend adding it in instead of the conditioning day in your program if you use WSSB.
Im gonna second WSSB, also you can do sled dragging, farmers walks, zercher carries etc for distance or time to help build up your wind. You could do one of those and pushups as extra workouts on off days if you have time. Also, running would probably help your 2 mile time.
I got back six months ago. I’ve been hitting the sled hard and sticking to the basic powerlifting protocols. It works great for me. The sled drags, done properly, will do wonders for your PT score. Using a lifting belt to hook into the sled will help the running muscles more than just repeated running sessions.
If you were going on a lot of missions where you spent too much time under the load of armor and ammo like I was, the sled used with a GHR will do a lot to repair the damage to the lower back and reactivate those glutes and hamstrings. I was out on missions 5-7 times a week, no less than 8 hours at a time. My back, butt, and hamstrings were SCREWED UP! I put focus into these areas, and now my running is greatly improved, as well as my overall feeling of wellness. Give that a try. The sleds are at www.elitefts.com, and the Surge here will help a lot to speed things up. I use it religiously, and it works well.
[quote]djoh615893 wrote:
I got back six months ago. I’ve been hitting the sled hard and sticking to the basic powerlifting protocols. It works great for me. The sled drags, done properly, will do wonders for your PT score. Using a lifting belt to hook into the sled will help the running muscles more than just repeated running sessions.
If you were going on a lot of missions where you spent too much time under the load of armor and ammo like I was, the sled used with a GHR will do a lot to repair the damage to the lower back and reactivate those glutes and hamstrings. I was out on missions 5-7 times a week, no less than 8 hours at a time. My back, butt, and hamstrings were SCREWED UP! I put focus into these areas, and now my running is greatly improved, as well as my overall feeling of wellness. Give that a try. The sleds are at www.elitefts.com, and the Surge here will help a lot to speed things up. I use it religiously, and it works well.[/quote]
Man,you are a bad-ass! Warrior & powerlifter.
Stay strong!