Long time T-Nation lurker, time to take the plunge and start participating. The logging will give me a feeling of accountability, and every little bit helps! Little about me;
37 yrs old
180lbs / 5ft8
Former military, and now private sector. Not in terrible shape, but a far cry from what I used to be. After getting out I was pretty banged up, and pulled back a little on my training…which turned into a long period of not doing fuck all. Now I’m feeling that motivation again and chomping at the bit to get back in shape. My role these days isn’t as physical as it used to be, and thankfully I’m in charge of my own PT now.
Strength - Work up to a 300lb bench press/500lb squat
Develop high levels of conditioning/cardiovascular fitness - Work towards a 9ish minute 1.5 mile/40-45 minute 10k
*I’ll be happy with whatever aesthetics happen as I chase my goals. Don’t particularly care or approach things in a bulking/cutting manner. I’m just going to eat as much as I need to fuel my performance. Roughly 1-2gms protein per lb, plus a healthy amount of carb and fat with each meal. 3-4 meals per day + post workout shake.
Strength - Tactical Barbell’s Operator template
Conditioning - Aerobic Base Building followed by High Intensity Continuation Protocol (from Tactical Barbell 2)
- Most of my colleagues are using TB or variations of it, and seem to be making good progress. I’m jumping on the bandwagon, plus from what I’ve read it seems solid.
Here’s my training plan for the next few months.
Block 1 - Base Building - 8 Weeks:
Aerobic Base Building (3-5 LISS style workouts per week, running/rucking mostly)
Maximal Strength (Squat/ Bench/Weighted Pull-ups/Deadlift Cluster used with Operator template) 3 x week
The idea behind block 1 is to lay a foundation. Build up a solid aerobic base which later gets converted/used to build anaerobic capacity during Block 2. This is an approach that’s fairly common with elite runners and endurance athletes, and the reasoning behind it as laid out in the book makes a ton of sense. I’ll also kick off my strength training. Not sure how my strength training’s going to respond alongside all the weekly cardio, but I guess I’m going to find out. Used to do cardio all-day everyday when I was in, so I’m hoping that muscle memory kicks in quickly.
Block 2 - Continuation Protocol - 12 Weeks
Maximal Strength 3 x week
High Intensity Conditioning 2 x week
LISS 1 x week
During this block most of the distance running gets dropped and the focus is on strength and shorter HIIT style training to beef up the anaerobic system.
Tomorrow I’ll test my max’s on my lifts, day after I’ll do a 1.5 miler. Depending on how I feel I’ll run a 10k sometime during the week or next weekend to get a rough time to use as my baseline.
This is my first time logging my training online, so thanks for reading so far, and hopefully I covered everything off.