Super Soldier Protocol

Training
101

Dude the steady state is literally walking… Like what’s so hard about a 30 minute walk lmao.

102

Plot twist: he has polio and I’m a dick.

2 Likes
103

Yeah man. 30 minutes of walking is what I prescribe my patients and I work in gereatrics. You should be doing that regardless just for general health unless you have an intense job.

104

Truth man. I find it wierd people struggle to get 10k steps a day.

105

When do you recommend people do HIIT/sprinting workouts with regards to lifting?

106

That’s in the Super Soldier Protocol.

107

Thanks
Gotta reread it.

108

Hi Coach,

Can you advise if the following negatively affects muscle growth:

  1. For the Auxiliary movements of the Shield phase, can we make those into super sets… Performing main movement separately and then all the auxiliary movements into one superset with the same 2 min rests?

  2. Also, is the 2 min rest fixed or is it the minimum?

109

  1. You can but then it’s not my program.

  2. 2 minutes at least. It can be 3 but not less.

110

Merry Christmas everybody!

Hi Coach,

“Squat or Squat Variation: 1 top set of 6-8 reps”
Could you clarify what “1 top set of 6-8 reps” means. From what I gather from searching the net, 1 top set means that you use warm-up sets of same reps and work up to your set RM. But I couldn’t find any clear cut definition.

Ex: If 10RM is 50KG, you do
25KG X 8
30KG X 8
35KG X 8
40KG X 8
45KG X 8
50KG X (6-8)
All the above without rest in between those sets other than the time it takes to change your weight.

Is my understanding correct?

I also saw this mentioned here:

111

Working up to a single “heaviest” “hardest” set.