Ok I see what you mean with the deadlifting and long distance running on the same day won’t be a good idea. And if you where to set up a strength program for what your doing in the military because that level of fitness is similar to the fire department how would you set it up. What excirses and reps and sets would you choose. And my weakness is long distance running. And also I have to work out Wednesdays because I’m taking wieght training this semester of college and it’s Monday and Wednesdays [/quote]
Okay so shift the schedule up a day?
Fri- Long run ect.
I honestly believe one long run a week is sufficient to improve distance running, as long as you do enough cardiovascular conditioning throughout the week. 3-4 10-20 minute sessions should be enough to keep you stimulated. A great program to build up long distance running involves alternating walking and running for 60 minutes. So you would do
Week 1- 1 min run, 4 minute walk (12 minutes total running)
Week 2- 2 minute run, 3 minute walk ect
Every week you increase your run length by 1 minute, and drop the walk by 1 minute. Because you’re always moving, you still keep your heart rate up high on the walk sessions. Because long distance running is your weakness, it may be better to increase in 30 second intervals, or progress slower in some way.
And while bodyweight strength is highly prized in the military, being functionally strong is more important to success. To that end, a solid way to start may be something along the lines of 5/3/1 with bodyweight assistance exercises. Basically, do your deads, squats, benches, and presses with heavy ass weight (for you) and low reps, and the do push ups, pull ups variations, dips, bodyweight rows, walking lunges, and plyometric jumps for your assistance exercises. Something like
Deadlift 5/3/1, Box Jumps 3x5, BW/Goblet squat 3x40
Bench 5/3/1, Pull Ups 5x12, Dips 3x (1 rep under failure)
Squat 5/3/1, Long Jumps 3x5, Walking Lunge 3x100 m
Press 5/3/1, Bodyweight Rows, Push Ups 3x50
(The reps are approximations, just to give you an idea). Basically go heavy on the main lift, and then go high rep on the assiatance.
And I may get flamed for this, but I feel that properly designed and scaled Crossfit style WOD’s done for 10-15 minutes at the end of a workout as cardio/finishers are a great way to build work capacity. Only do them maybe 1-2 times a week. Your cardio after the other days should be stair running, sprints, or Prowler pushes.