Warrior Athlete

Training
121

[quote]Alpha wrote:

[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.

I posted this article 国产精品久久99,国产精品久久国,国产精品久久国产精品99,345电影院日韩女性性开放视频,欧美在线无码的动态,韩国爆操swag over at 5100Block.com to help people with their pull-ups, so give that a read.

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.
[/quote]

Great stuff, thanks a lot. I appreciate the support and will need it. Hiring at our local PD is extremely competitive with most of the slots going to experienced guys from elsewhere. As the new guy you’ve got to bring something special to the table, and fitness is huge.

I’ll look into posting a vid of my bench soon. I suspect I am doing something wrong, cause it really shouldn’t suck that bad. For now just 2 questions.

  1. How do you suggest spacing out the “extra” stuff throughout the day relative to the WA stuff? I work days Mon-Fri.

  2. Any articles you’ve posted on your blog or can recommend regarding nutrition/supplements for guys focused on this type of training?

Thanks again man.

122

[quote]batman730 wrote:

[quote]Alpha wrote:

[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.

I posted this article 国产精品久久99,国产精品久久国,国产精品久久国产精品99,345电影院日韩女性性开放视频,欧美在线无码的动态,韩国爆操swag over at 5100Block.com to help people with their pull-ups, so give that a read.

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.
[/quote]

Great stuff, thanks a lot. I appreciate the support and will need it. Hiring at our local PD is extremely competitive with most of the slots going to experienced guys from elsewhere. As the new guy you’ve got to bring something special to the table, and fitness is huge.

I’ll look into posting a vid of my bench soon. I suspect I am doing something wrong, cause it really shouldn’t suck that bad. For now just 2 questions.

  1. How do you suggest spacing out the “extra” stuff throughout the day relative to the WA stuff? I work days Mon-Fri.

  2. Any articles you’ve posted on your blog or can recommend regarding nutrition/supplements for guys focused on this type of training?

Thanks again man.[/quote]

well, 1: Just cut the Warrior Athlete stuff a little bit short and add the specific stuff onto the end of your regular workout. Make WA approx and then take the next 15 minutes to intensely work on those specific points like i explained in the last post.

2: Check out this article i wrote: 国产精品久久99,国产精品久久国,国产精品久久国产精品99,345电影院日韩女性性开放视频,欧美在线无码的动态,韩国爆操swag it talks some about nutrition…basically eat nothing but lean protein, vegetables and fish oil…but read the article.

I hope this helps brother

123

Is there anyone out there who has actually tried doing one of the Warrior Athlete sessions?

124

Because i think you would be surprised by how good it made you feel and what it would do for your training. Give it a shot, you won’t be disappointed, I guarantee it.

125

[quote]Alpha wrote:
Is there anyone out there who has actually tried doing one of the Warrior Athlete sessions?
[/quote]

Dude, I really wish I could but like I said earlier, I train in a public gym so it’s pretty much impossible tp boucne around between several exercises. I’m hoping I’ll be able to give it a shot when my gym moves to it’s new location which will be better equipped for that kind of training.

By the way, do you have any rants/articles in the works?

126

[quote]ANIMAL M0THER wrote:

[quote]Alpha wrote:
Is there anyone out there who has actually tried doing one of the Warrior Athlete sessions?
[/quote]

Dude, I really wish I could but like I said earlier, I train in a public gym so it’s pretty much impossible tp boucne around between several exercises. I’m hoping I’ll be able to give it a shot when my gym moves to it’s new location which will be better equipped for that kind of training.

By the way, do you have any rants/articles in the works?[/quote]

yeah man, i actually just wrote this for the Warrior Athlete stuff…

check it out,let me know what you think man…

127

[quote]Alpha wrote:

[quote]ANIMAL M0THER wrote:

[quote]Alpha wrote:
Is there anyone out there who has actually tried doing one of the Warrior Athlete sessions?
[/quote]

Dude, I really wish I could but like I said earlier, I train in a public gym so it’s pretty much impossible tp boucne around between several exercises. I’m hoping I’ll be able to give it a shot when my gym moves to it’s new location which will be better equipped for that kind of training.

By the way, do you have any rants/articles in the works?[/quote]

yeah man, i actually just wrote this for the Warrior Athlete stuff…

check it out,let me know what you think man…[/quote]

That is fanfuckingtastic.

Check your PMs.

128

I finally got out and did some work outside today, even though it was only in the 30s.

Five rounds of shadowboxing on my old high school football field followed by eight 100 yard sprints. Holy fuck I was dying.

But my heart rate returns to normal much quicker now, so I know I’m getting in better shape everyday.

129

Alpha, these workouts you have written are right up my alley. I have been digging for a workout program that combines PT and weights. This is great stuff and I hope you continue to write them for a good while. Thanks man!

130

[quote]Alpha wrote:

[quote]ANIMAL M0THER wrote:

[quote]Alpha wrote:
Is there anyone out there who has actually tried doing one of the Warrior Athlete sessions?
[/quote]

Dude, I really wish I could but like I said earlier, I train in a public gym so it’s pretty much impossible tp boucne around between several exercises. I’m hoping I’ll be able to give it a shot when my gym moves to it’s new location which will be better equipped for that kind of training.

By the way, do you have any rants/articles in the works?[/quote]

yeah man, i actually just wrote this for the Warrior Athlete stuff…

check it out,let me know what you think man…[/quote]

You are speaking my language dude…that was an awesome rant. It’s nice to know that I can log onto 5100 block or Tnation and know that there are others who stand for the same things that I do. I haven’t really known others who are like me until I started reading your stuff and also interacting with the other members involved in the threads. My friends used to train with me. They’ve quit, I’m still going strong. The Warrior Athlete spirit is what I am all about.

My girlfriend recently asked me why I do the things that I do and why I am committed to my particular career path…I think that I will just email her this rant.

This rant, along with “A Declaration of Change” will definitely be one of the motivational pieces I read prior to training.

Thank you.

131

@ Irish: Thanks man, coming from you than means lot man. And thanks for the PM man, I’ll be getting back to you asap

@Iron-T: thanks brother! It is my intention to keep writing them, as long as some people are following them!

@Animal Mother: Thanks so much man, it means a lot. And keep pressing on with all of this man, it could save your life someday.

132

Alpha,

How do you normally go about doing body weight only exercises(no vest or plates on a belt?)

Examples:
Do you set it up like 3x8, or do you do 3 sets of max reps, or pyramids or maybe pick a total numbers and try to get there in as few sets as possible.

I have been doing pyramids for the past few months and like it but was looking for something different.

I already do weighted chins and dips 8x3 or 10x3 and it has helped a lot.

If you have the time and desire, an article on body weight exercises would be awesome. I know that I would definitely appreciate it along with some of the other guys on here. Dips, chins, sit ups and push ups are obviously the major ones guys around here have to do all the time.

Thanks again.

133

You guys will appreciate this

The Marathon Monks
http://www.howtobefit.com/tendai-marathon-monks.htm

134

Yeah man, I have had an article like that in the works for a little while now. the issue is that i am not sure what i think is effective concerning it just yet. Not enough time spent on each thing you know?

Typically since my reps fall off kind of quick on something like pull-ups, I will set the reps scheme a little lower each set. So it may look something like this:

30
25
20
15
10
10
10

i NEVER go to failure on bodyweight, and i really do not see the benefit to doing that.

using Playing cards is also not a bad way to do it, or even rounds in a circuit type of thing works well also.

Like i said, i am working on that article, but hopefully that will shed a little light.

[quote]ANIMAL M0THER wrote:
Alpha,

How do you normally go about doing body weight only exercises(no vest or plates on a belt?)

Examples:
Do you set it up like 3x8, or do you do 3 sets of max reps, or pyramids or maybe pick a total numbers and try to get there in as few sets as possible.

I have been doing pyramids for the past few months and like it but was looking for something different.

I already do weighted chins and dips 8x3 or 10x3 and it has helped a lot.

If you have the time and desire, an article on body weight exercises would be awesome. I know that I would definitely appreciate it along with some of the other guys on here. Dips, chins, sit ups and push ups are obviously the major ones guys around here have to do all the time.

Thanks again.[/quote]

135

Alpha – noticed you listed the book by Mike Jaco, Intuitive Warrior. Chief Jaco was one of my BUD/S instructors way back in 1993. He had a reputation for being hardcore even within the SpecWar community, definitely one of the more feared/respected instructors. How is the book?

136

[quote]goon squad wrote:
Alpha – noticed you listed the book by Mike Jaco, Intuitive Warrior. Chief Jaco was one of my BUD/S instructors way back in 1993. He had a reputation for being hardcore even within the SpecWar community, definitely one of the more feared/respected instructors. How is the book? [/quote]

You know, it was good but I think not too many people would say that. The text is pretty mentally/spiritually charged, which a lot of guys consider to be more of a weakness than a strength.

there were even some points where I (and i am a pretty metaphysical, spiritual person) was kind of taken aback and kind of wanted to pull the BS card, but pressed on because i knew that there was more i could learn from the book.

In the end i a really glad that i read it and think that if you can stay open minded, than there is plenty that you can glean from his work.

It does help that you actually knew the guy and stand up on his reputation and what he has done in the community. to me, that just makes his book even more credible.

Thanks for the input man!

137

Alpha,

Based on your experiences, what are the pros/cons regarding a full body workout vs. an upper/lower split?

138

[quote]ANIMAL M0THER wrote:
Alpha,

Based on your experiences, what are the pros/cons regarding a full body workout vs. an upper/lower split?[/quote]

Well, i personally like doing the Full body stuff mainly because on and upper/lower body split If i do deads or squats or front squats or virtually anything taxing than the rest of my day is partially shot. i feel as if i can give more into each exercise if I break each one onto a different day than trying to do 2 big movements on the same day. Also with the broken back/herniated disks spreading pressure over the course of a week rather than all of it on 2 big days keeps me going a little better.

that, and i feel as if i don’t work hard at all if i do not do some sort of hard lower body movement in a workout.

Thanks for asking brother, i hope that helps.

139

Alpha,

I found what you are doing truly inpsirational, and that was even BEFORE I read that last post about having a broken back! I really, really like this type of training, and the philosphy behind it about being a strong person for absolutely anything life may throw at you (unlike how the rest of the world are becoming more and more every day).

Right now I have some very basic goals I’m chasing, one of the main ones being that I have struggled with consistency in the last year due to some serious life-changing events (some for the better, some for the worse) but once I’ve got this sorted and achieved some basic standards of strength I have set myself, I am definately interested in starting this style of training.

140

Gym Savvy: Thanks so much for the kind works brother, i really appreciate them!

Here are some vids from deads today…

625x1

Right now I am currently working out at a gym that has very limited weights, thus we actually had to tape on the last 25’s…You will see the tape pop off when i drop the weight.

On the bar is:
4 45’s Bumper
4 45’s Regular
2 15’s Bumper
4 35’s regular
2 25’s regular

Also notice the awesome bruise under my right arm from fighting Saturday…Win…

So this went up fairly easily…but we couldn’t fit anymore weight on, so we just Gorillia taped on some 10’s to each side and it was going up super smooth until the plates decided to roll and that is when everything got destroyed…But I have no doubt I would have gotten it…So i am counting it!

645x1 and a free plate explosion!

Stoked about the lifts though…Whoever says that this Warrior Athlete stuff won’t make you stronger while making you leaner and more athletic has some conflicting evidence now…

Oh yeah, and after this lift, I got cocky, taped on 675 and it broke the ground but I couln’t clear my knees…it is definitely not out of reach though…