I had an experience today that knocked me on my ass. I am a prospective USMC Officer Candidate, and I had my very first "poolee event" today. Among other things, I got absolutely wrecked by the workout they threw at us, and it made me realize that I seriously need to reconsider my training and programming.
It shook me up, because it's clear that my training has not been specifically geared towards preparing me for OCS. More than that, I'm not quite sure how to progress with my training to tailor it towards that goal. I would appreciate some input from the more experienced folk out there.
I won't go into specifics unless y'all want to know, but the workout was a "crossfit" style circuit, consisting of wall-ball shots, sumo deadlifts-into-upright row, box jumps, overhead press, rowing machine, kettlebell swing, and burpees. All were at a pretty light weight, but with planking as an active rest between sets, and shooting for at least 20 reps for each exercise station in the circuit.
My thoughts and questions, on which I would appreciate some input:
"I've been training to get bigger and stronger, so that exercises like deadlifts and overhead presses for high reps will be easier -- after all, 20 reps of a 75lb sumo-deadlift-into-upright-row would be easier for a guy with a 1RM 225 on his deadlift than for a guy with a 1RM 135 on his deadlift, right? How can I program for both strength and endurance?"
"Similarly, how can I train for both size and endurance? Surely, the large and muscular guys breezing through the 65lb overhead press have an advantage over me. But how does that size balance out with running and bodyweight exercise with crazy endurance qualities? How much does absolute strength and size work carry over into extreme, high-end endurance work? Is a skinny guy like me @155lbs at a disadvantage because of an upper limit to the work that smaller muscles can produce? Put another way: how does absolute strength facilitate relative strength, and how can I find that balance?"
"Perhaps this is just the classic predicament: I want size, strength, and endurance. Perhaps some kind of periodization, where I train different parts of that puzzle during different parts of the year?"
"I've been lifting with 5/3/1 -- is there some way to tailor that program so that I can continue to train for strength and size, while also working on endurance?"
Anyhow, I'm just trying to wrap my mind around all this. I'll be doing my own research of course, but I wondered if anybody had some insight or knowledge to drop.
Thank you in advance.
Tl;dr: what kind of programming will allow me to get bigger and stronger (absolute strength) while building muscular endurance (relative strength) and conditioning (running)?