[quote]gags wrote:
jesus phil-thats awesome—
thought i might pop this question to you guys—i am applying to a few fire departments–as a paramedic-but i still have to go through the academy and do all the running, etc—any thoughts on incorporating running into my training, from what i understand(and if i get hired, which is a ways off until i know)there is much running up stairs, some distance(dont think more than 3-5 miles)—currently my training looks like this:
sunday-events(heavy press(log/axel), yoke, tire, stones, farmers, chain drag-some combination of those
mon- front squats,oly squats, pullups/chins, rear delt work-nothing heavy-just rep work-not too taxing
tues-off
wens-deads(whatever cycle my"coach" has me on) , rdl’s, light jerks/push press, tri work, some kind of row
thurs-off
fri- box squats- rep work-typically med weight 3’s,5’s or whatever, not killer heavy, some kind of press-jerks, db log, again nothing killer,
sat --off–
overall- the only me type days are sunday(varies each week, one week light for speed and distance-one week heavy, and wens deads are pretty heavy…so far this is working pretty well-dead is going up, events going up, oh is going up slowly—i usually play basketball on mon and tues, but next week will be the last for monday’s bball, still playing on tues nights—
was thinking of maybe doing a distance run on thurs-starting with 2 miles for a few weeks and building from there—i figure bball on tues, run on thurs, and events on sun is probably gonna be enough…
just thought i’d get some thoughts…yes i know it looks like a lot…but i guess ill just have to see what happens when i add in the extra run day…i dont think it will be too bad…also considering mon is sorta optional…wow long post…sorry
edit–now that i look at this i’ll probably go back to mondays off, and on fri i will just alternate what squat i do weekly or bi-weekly–say wk.1 front squats for 5’s wk.2 oly squat for 5’s wk.3 box squats, repeat w/ heavier weight or more reps…[/quote]
Thanks gags
hey congrats on your choice and your strongman training should help a ton actually and compliment it ever watched the fireman games etc lots of not just running but carying stuff etc much like strongman.
I might suggest you take a look at steve mcdonalds log on west side he’;s competing in the arnold and other highest level strongman stuff and how I just have outlined my training so far seems to be working and has allowed me to add some running Im doing longer intervals and then a day of LONG weight hill climbs or tire flips sled draggins etc
pretty much you have One ME upper and one ME lower just one day after events these are brief but money breif in the exercises one or two hard and heavy then some mop up. then an option day in the week for lighter assistnce moves hit the bis tris etc and recovery light work and plenty of days for needed conditioning take the day off or just light wlaking etc prior to the saurdays events and bust balls on them
Im on week two and well its working like I said I had my doubts on the mE days so close but I put the upper first and I was ready and still hit a PR and you read the lower today and im running etc for the first time in a while
Phill
