@Benanything Yep, my tests are scheduled for august 10th, and i am really really motivated. I made a lot of gains in the cardiovascular department, and try to train smart.
I think i managed to get a smart training Schedule, combining running, swimming, weight training, high medium and low intensity. I am monitoring really precisely rest times between sets and training sessions.
I have 2 high intensity cardio sessions ( interval training, run or bike) 2 sets of 10 reps
30”/30” , and the second one is the same but 15”/15” . I generally do it after squats or deadlifts.
3 running sessions : 1 low intensity (>1h ) , 1 medium intensity + 8 to 10 sets of sprints , and one Under 45’ , generally with a bag and boots.
2 swimming sessions
Concerning weight training, i perform 2 to 3 kinds of pull ups (weighted, max reps, and sets of 10-12 included in a crosstraining) + rope climbing
i kept a “leg day” mostly including squats (10 sets of 3 reps, very few rest time = power) , weightlifting complexes (power clean, etc) , box jumps, etc.
and 2 “upper body” sessions , one “push” with strict military press, push-press, bench press, dips (weighted or not), … and th other “pull” with rowings (all kind of em), face pulls, heavy snatch pulls, etc.
Also as i feel like it is really important to keep at least one intense stimulation of the CNS, i have a “heavy deadlift day” which is really enjoyable. It is generally followed by or included in a crossfit training (farmers walk, KB swing, sprints, rowing, ) and/or a Tabata.
It looks like a lot of stuff, but with 2 sessions a day, and good nutrition and sleep, i already droped 6 kgs, i feel fit as fuck, and can’t wait to join.