Alpha,
How will your training look when you start lifting heavy again? Will yuou go back to the way you used to lift? Are you planning to add heavy strength training on a regular basis?
Also, why does this style of training more beneficial for military, LEOs and combat athletes compared to traditional, heavy strength training? Ia this kind of training effective for building muscle mass and strength?
Thanks.
Well man, you know, surprisingly I have not lost hardly any strength at all since doing this. And I am still working heavy. For instance this past weekend I was doing 3 Rep squats with 500+lbs, deads with 550 for reps, 430+bench for rep, etcâ?¦And I actually feel 100% better than I have is the longest time. I still weigh 230+ but am leaner, just as strong and my conditioning is better than it has been in ages.
All of that to sayâ?¦I will probably never go back to lifting the way I did before. The injuries are not worth the constant pain, especially when I am still stronger than the majority of people out there.
Not this kind of training benefits these fields because they face fights regularly. And in a fight, conditioning is king. Unfortunately, you can find big guys getting their arses kicked any day of the week. Being big and strong is NEVER enough if the person can withstand the barrage you can bring for the first 30 seconds. After that you will see a big guy getting his head stomped. The entire point of Warrior Athlete is to prepare you for the fight. Physically, mentally and emotionally. Iâ??ve fought big and slow, and believe me, I would rather fight fast and better conditioned. You can always fall back on your strength, but if you are not conditioned than you are showing up to a gun fight with a knife.
And, since I have been doing this, I have not dropped any muscle or strength, but have lost a lot of bodyfat and my conditioning has gone through the roof.
The same thing has been happening to my co-workers. I was skeptical at first too, but now that I have given it a few months as a test, I gotta say that it works awesome.
You should give it a try brother. With your work ethic, I donâ??t think you will be disappointed.
[quote]Alpha wrote:
Well man, you know, surprisingly I have not lost hardly any strength at all since doing this. And I am still working heavy. For instance this past weekend I was doing 3 Rep squats with 500+lbs, deads with 550 for reps, 430+bench for rep, etc�??�??�?�¢?�??�??�?�¦And I actually feel 100% better than I have is the longest time. I still weigh 230+ but am leaner, just as strong and my conditioning is better than it has been in ages.
All of that to say�??�??�?�¢?�??�??�?�¦I will probably never go back to lifting the way I did before. The injuries are not worth the constant pain, especially when I am still stronger than the majority of people out there.
Not this kind of training benefits these fields because they face fights regularly. And in a fight, conditioning is king. Unfortunately, you can find big guys getting their arses kicked any day of the week. Being big and strong is NEVER enough if the person can withstand the barrage you can bring for the first 30 seconds. After that you will see a big guy getting his head stomped. The entire point of Warrior Athlete is to prepare you for the fight. Physically, mentally and emotionally. I�??�??�?�¢??ve fought big and slow, and believe me, I would rather fight fast and better conditioned. You can always fall back on your strength, but if you are not conditioned than you are showing up to a gun fight with a knife.
And, since I have been doing this, I have not dropped any muscle or strength, but have lost a lot of bodyfat and my conditioning has gone through the roof.
The same thing has been happening to my co-workers. I was skeptical at first too, but now that I have given it a few months as a test, I gotta say that it works awesome.
You should give it a try brother. With your work ethic, I don�??�??�?�¢??t think you will be disappointed.
[/quote]
Thanks for your response. Do you have any advice for me to help me get started in designing my own Warrior Athlete inspired workouts?(it’s not that I don’t like your workouts, I want to design my own because I have a problem following a program that someone else wrote…it’s a mental thing.) What goes through your mind when writing these up and what to consider. I am in the law enforcement field and want to try see how this style of training helps me. I also would like to tailor parts of it to improving my Police Academy training prep and PT scores(Pull ups, push ups, 1.5 mile run, sprints, sit ups)
Also, if my diet is dialed in(which i’ve really improved lately) do you think it’s reasonable for me to gain muscle mass with this training?
Thank you again.
How long did it take you to build up to this amount of volume? Seems like a shitload man. I’d be busted up if I did this all the time haha.
Oh, and what is that picture you used for Jan 18? Looks like someone charging into a pile of redcoats… Francis Marion?
[quote]ANIMAL M0THER wrote:
[quote]Alpha wrote:
Well man, you know, surprisingly I have not lost hardly any strength at all since doing this. And I am still working heavy. For instance this past weekend I was doing 3 Rep squats with 500+lbs, deads with 550 for reps, 430+bench for rep, etc�??�??�??�?�¢?�??�??�??�?�¦And I actually feel 100% better than I have is the longest time. I still weigh 230+ but am leaner, just as strong and my conditioning is better than it has been in ages.
All of that to say�??�??�??�?�¢?�??�??�??�?�¦I will probably never go back to lifting the way I did before. The injuries are not worth the constant pain, especially when I am still stronger than the majority of people out there.
Not this kind of training benefits these fields because they face fights regularly. And in a fight, conditioning is king. Unfortunately, you can find big guys getting their arses kicked any day of the week. Being big and strong is NEVER enough if the person can withstand the barrage you can bring for the first 30 seconds. After that you will see a big guy getting his head stomped. The entire point of Warrior Athlete is to prepare you for the fight. Physically, mentally and emotionally. I�??�??�??�?�¢??ve fought big and slow, and believe me, I would rather fight fast and better conditioned. You can always fall back on your strength, but if you are not conditioned than you are showing up to a gun fight with a knife.
And, since I have been doing this, I have not dropped any muscle or strength, but have lost a lot of bodyfat and my conditioning has gone through the roof.
The same thing has been happening to my co-workers. I was skeptical at first too, but now that I have given it a few months as a test, I gotta say that it works awesome.
You should give it a try brother. With your work ethic, I don�??�??�??�?�¢??t think you will be disappointed.
[/quote]
Thanks for your response. Do you have any advice for me to help me get started in designing my own Warrior Athlete inspired workouts?(it’s not that I don’t like your workouts, I want to design my own because I have a problem following a program that someone else wrote…it’s a mental thing.) What goes through your mind when writing these up and what to consider. I am in the law enforcement field and want to try see how this style of training helps me. I also would like to tailor parts of it to improving my Police Academy training prep and PT scores(Pull ups, push ups, 1.5 mile run, sprints, sit ups)
Also, if my diet is dialed in(which i’ve really improved lately) do you think it’s reasonable for me to gain muscle mass with this training?
Thank you again.[/quote]
Well, some considerations are:
Over-training of any 1 bodypart
Increasing strength for PT Tests
Increasing Overall Strength
What have/Haven’t we done recently?
What feels beat-up on the WA body?
Increasing conditioning as fast as possible.
What kind of exercises will help a WA do their job?
What sounds next to impossible on paper and will be hard as crap in practice?
What parts are going to be the insert/extract? Is today a Strength, metcon, or endurance day?
What parts are going to challenge the WA mentally vs. Physically
How much is too much? Or Not Enough?
etc…
Also, completing these Sessions in the correct order I lay them out, and not skipping any will DEFINITELY improve your PT scores! and and if the diet is there, then you can easily gain muscle…if I am doing it at such an advanced training age, than i am sure you would have no problem.
I hope that helps brother!
**Fighting Irish, I goota run man, i will answer your questions just as soon as i can!
It’s all good bud.
I only as because right now I’m doing 5/3/1 on a three day program and boxing 2-3 days in between and man does it beat me up. I handle it better now than I did two months ago but its tough to not wear out from a heavy workload when your “conditioning” isn’t just running a couple miles haha (similar to your program, conditioning becomes much more of a drain when you’re doin work as opposed to just running.)
Ok Irish,
man, i totally understand what you are saying. On average i am working out 6 days a week witht he Warrior athlete stuff, rucking 2-3 miles every morning and fighting 4x a week and I gotta say, most days I feel tired and beat up!
Much like you, my body is adapting, but like with most other things, adaptation does not come without its pains! I can honestly say i am in some of the best shape of my life, which is awesome, but it is definitely a struggle before every single workout. not to mention when your fight coach plans something brutal for that night but has no idea that this is your 12th workout of the week! then again, being a warrior is not for everyone and guys like us find ways to get it done rather than make excuses.
as far as how long it took to build up the volume; I have always worked out hard 4-5 days a week. then when my work position changed I added the rucking to improve my body comp and help me to loosen up some each morning. And since fighting has been part of my life since was a kid, now that i had the time, it seemed like a natural progression. I’d say it has taken me 3-4 months and just now it is feeling a little more normal, like it is all part of my everyday schedule right now. It feels just like I am training for a fight…I just don’t have a date to peak yet, if that makes any sense.
And as far as the pic on Jan18, I wish i could tell you! I just think of different warriors throughout history, google search them, and use the pics. It definitely was a guy storming a group of redcoats though.
Thanks for asking man, and I hope this helped some. I know it is hard brother, but keep fighting the fight bother!
How you feeling irish? did my advise help at all?
Yo Alpha just wanted to say, Ive just recovered from an hand fracture and been using your workout to get ready for my Army career. Before this I was running everyday, rucking and lifting, which eventually left me with a shin splints. I was doing alot, but it was inefficient and while my strength went up I would go down in the other area, or if my running speed went up stamina or strength would go down.
Your workouts are laid out straightforward and godamnn i feel more ready now than before my injury, just wanted to say thanks man you da man!
[quote]Alpha wrote:
How you feeling irish? did my advise help at all?[/quote]
Yea man, I’m gettin there.
Funny what you said about fight coaches plannin something brutal- I beat up on myself pretty good last week not knowing that my trainer was going to have one of the most ballbusting workouts I’ve ever done planned for Sunday.
So after 10 rounds of work, he had us do a pushup pyramid that completely shot me to shit, and then ab work that left me beat haha.
I was still sore yesterday and I barely made the reps I was supposed to make for my 5/3/1 Military press day because my shoulders were still burnt out two days later.
I’m finding that alot of it is knowing when I HAVE to take it easy on my assistance work, and when I feel like I’m having a good day, take it all the way. I’m in that fine line between lifting and boxing that leaves you trying to figure out if I can handle that third day of bagwork, or if it should be a rest day, or whatever, you know?
But I am working on upping my conditioning. I ran an 8:25 mile the other day. Not good, but being as I quit smoking last June and could barely go three minutes on a heavy bag at that time, it’s damned good hah. I’m working on being able to integrate running a mile twice a week at first and not have it affect me recovery, and then upping it more.
Ideally I’d like to be able to run three days a week after my boxing workouts and then lift three days a week, and only give myself one rest day. But I’m not there yet, unfortunately.
I’m glad I came across this. I’m in the midst of transissioning from powerlifting for the past 6yrs into some sort of mix of athlete/fighter for a few years.
I did MMA in high school a bit, and into college (2001-2004) but then it just got too popular/expensive for a poor kid, so I just decided to get big and strong.
Glad to see that there are guys out there like alpha. Great stuff man. I hope to up my conditioning to the level that you are at soon.
glad to read what you have been putting out there…
good work paired with some good writing
thanks
kmc
Thanks for all of the kind words fellas
Alpha,
Since committing to the Warrior Athlete program for several months, do you now dimiss the the concept of overtraining? Especially since you don’t get much sleep. Lately, I’ve been hearing people saying that there is no such thing as overtraining, just under-reovering which is caused by under-eating and not sleeping enough.
Do you have any recommendations for replacement exercises for the ones that public gyms won’t have? ie: sandbags, etc. I own a pair of blast straps and they are pretty handy.
How do you feel about running on a treadmill? I don’t think it’s as effective as the real thing.
My gym is opening a new place in a few months that will have a big open area with field turf, tractor tires, sleds, prowlers, etc. so I am looking forward to that.(I also own a decent collection of “strongman” equipment…2 tractor tires, prowler, sled, sandbags, farmers walk handles, keg, thick ropes from ships, etc.)
Thanks.
…would you prefer that I post these questions on 5100 block?
[quote]FightinIrish26 wrote:
[quote]Alpha wrote:
How you feeling irish? did my advise help at all?[/quote]
Yea man, I’m gettin there.
Funny what you said about fight coaches plannin something brutal- I beat up on myself pretty good last week not knowing that my trainer was going to have one of the most ballbusting workouts I’ve ever done planned for Sunday.
So after 10 rounds of work, he had us do a pushup pyramid that completely shot me to shit, and then ab work that left me beat haha.
I was still sore yesterday and I barely made the reps I was supposed to make for my 5/3/1 Military press day because my shoulders were still burnt out two days later.
I’m finding that alot of it is knowing when I HAVE to take it easy on my assistance work, and when I feel like I’m having a good day, take it all the way. I’m in that fine line between lifting and boxing that leaves you trying to figure out if I can handle that third day of bagwork, or if it should be a rest day, or whatever, you know?
But I am working on upping my conditioning. I ran an 8:25 mile the other day. Not good, but being as I quit smoking last June and could barely go three minutes on a heavy bag at that time, it’s damned good hah. I’m working on being able to integrate running a mile twice a week at first and not have it affect me recovery, and then upping it more.
Ideally I’d like to be able to run three days a week after my boxing workouts and then lift three days a week, and only give myself one rest day. But I’m not there yet, unfortunately. [/quote]
I totally understand what you are saying man. I think finding the balance between working on your skill and your strength and conditioning work is so tough man. You don’t want to be tired and worn out for fighting class, yet it is hard to get in all of your lifting and conditioning sessions in with all of life’s other responsibilities…
I am still figuring it out myself…
[quote]back211 wrote:
Yo Alpha just wanted to say, Ive just recovered from an hand fracture and been using your workout to get ready for my Army career. Before this I was running everyday, rucking and lifting, which eventually left me with a shin splints. I was doing alot, but it was inefficient and while my strength went up I would go down in the other area, or if my running speed went up stamina or strength would go down.
Your workouts are laid out straightforward and godamnn i feel more ready now than before my injury, just wanted to say thanks man you da man![/quote]
I think this is awesome man! if there is any other way I can help you out, let me know brother!
Hey Alpha,
I’m still a ways away from managing the type of volume/loads you’re calling for on Warrior Athlete. Not a problem really, just another goal to chase down. The thing is my Police agency is having an internal fitness challenge based on fairly standard PFT stuff (3000m run, max push ups, pull ups, sit ups, air squats and 85% bodyweight bench). For the first time they’ve opened it up to those of us in the process of trying to get hired, which I am. Obviously I want to do well, to say the least. My current situation: I am a fairly lean 6’4" 230 lbs with really long arms and have never particularly excelled at the bodyweight stuff (max push ups 50, pull ups 9) or distance running (I haven’t done a timed 3000m but I do 2500m in about 9min 55sec.). 85% BW bench is only 4 reps, which is fairly dismal, I know. Some challenges: my day job is very physical pretty much every day, involving lots of climbing, moving and heavy lifts/carries/drags and I have fight class 2-3 times weekly so recovery is at a premium. Not bitching, just explaining. Testing is in June, so I have some time left to prepare, but not much. My question is would you suggest plugging away trying to catch up to you Warrior Athlete guys, or would it make more sense in the short term to focus on more event specific prep?
I expect you’re pretty familiar with helping guys of all body types prep for PFT’s so any thoughts or suggestions would be most welcome.
Thanks Man.
[quote]ANIMAL M0THER wrote:
Alpha,
Since committing to the Warrior Athlete program for several months, do you now dimiss the the concept of overtraining? Especially since you don’t get much sleep. Lately, I’ve been hearing people saying that there is no such thing as overtraining, just under-reovering which is caused by under-eating and not sleeping enough.
Do you have any recommendations for replacement exercises for the ones that public gyms won’t have? ie: sandbags, etc. I own a pair of blast straps and they are pretty handy.
How do you feel about running on a treadmill? I don’t think it’s as effective as the real thing.
My gym is opening a new place in a few months that will have a big open area with field turf, tractor tires, sleds, prowlers, etc. so I am looking forward to that.(I also own a decent collection of “strongman” equipment…2 tractor tires, prowler, sled, sandbags, farmers walk handles, keg, thick ropes from ships, etc.)
Thanks.
…would you prefer that I post these questions on 5100 block?[/quote]
Well, I have never really bought too much into the whole “Over training” stuff, and even when I was doing all strength stuff my volume was still twice as much as the “Experts” Recommended and I was always fine. i think that we can definitely get pretty run down and tired, but that is why the nutrition and hydration is so so so important. If I am dehydrated or haven’t been eating as clean as I should be than i can COMPLETELY tell in my work production. I will just feel rundown and sluggish. Also, i will stay sore longer, and my blood pressure seems to run a little higher when I am not taking care of myself like I should.
So In a word: No. Overt raining is BS in my opinion. But if you are not taking proper care of yourself than you body definitely has ways of making you be smarter the next time.
As far as replacement exercises for sandbags, i would just use DB’s for the get-ups, but really, in a commercial gym, some things are going to be tough to do. i would just try to replace it with exercises that work the basic same muscle groups. Did you have some specific exercises that you need replacements for in mind?
Now, i would have to agree that running on treadmills is not nearly as effective as being outside, but they are kind of a necessary evil. Most of my running right now currently takes place on the treadmill because of weather or just the simplicity and convince of it.
And feel free to ask me questions at either site man. i am on both pretty constantly…
Thanks for asking man, and I hope that cleared some things up
[quote]batman730 wrote:
Hey Alpha,
I’m still a ways away from managing the type of volume/loads you’re calling for on Warrior Athlete. Not a problem really, just another goal to chase down. The thing is my Police agency is having an internal fitness challenge based on fairly standard PFT stuff (3000m run, max push ups, pull ups, sit ups, air squats and 85% bodyweight bench). For the first time they’ve opened it up to those of us in the process of trying to get hired, which I am. Obviously I want to do well, to say the least. My current situation: I am a fairly lean 6’4" 230 lbs with really long arms and have never particularly excelled at the bodyweight stuff (max push ups 50, pull ups 9) or distance running (I haven’t done a timed 3000m but I do 2500m in about 9min 55sec.). 85% BW bench is only 4 reps, which is fairly dismal, I know. Some challenges: my day job is very physical pretty much every day, involving lots of climbing, moving and heavy lifts/carries/drags and I have fight class 2-3 times weekly so recovery is at a premium. Not bitching, just explaining. Testing is in June, so I have some time left to prepare, but not much. My question is would you suggest plugging away trying to catch up to you Warrior Athlete guys, or would it make more sense in the short term to focus on more event specific prep?
I expect you’re pretty familiar with helping guys of all body types prep for PFT’s so any thoughts or suggestions would be most welcome.
Thanks Man.
[/quote]
Well I would tell you to do the Warrior Athlete stuff because it will work on making everything you do better. And much of it is designed to help improve peoples PT Scores just as you are saying. However, you may want to scale it down a little and add on some specific work on the end of the workouts to focus even greater on your weak points.
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Also Your benching could probably immediately get better if you had someone who knows what they are doing look at your form and set-up. You you don’t have anyone, video it and post it up here, we can all help you out.
For running, google “Fartlicks” 9i know is sounds ridiculous) but it can really help you out if you commit to it.
Push-ups…work on plyo push-ups, dips, ring dips, military press, deficit push-ups, BB bench, DB bench…and all sorts of back exercises…
You know man, the more i think about it, the more I would say definitely follow the Warrior Athlete stuff because i can guarantee it will help you out…then tack some extra stuff on the ends so it would look something like this:
Monday: WA & Fartlicks
Tuesday: Wa & Pull-up specific training
Wednesday: WA & Fartlicks
Thursday: WA & Core specific & Hip flexor training
Friday: WA & Fartlicks
Saturday: WA & Push-up Specific training
Sunday: Off
I know I just wrote a good bit man and if you need clarification just let me know, I am glad to help and am proud to see you going for this man.