I'm prepping to deploy for about 9 months and I'm struggling with my fitness program development. The last time I deployed, I got very strong, but I didn't have any dedicated long term program. I don't even know the ideal length of a training cycle. I like to think I'm pretty good at coming up with workouts, tweaking them to reach my goals, but I struggle with two things: 1) Staying dedicated and not chasing the new/fashionable workout and 2) Long term training plans. I wanted to get some T-Nation input before I delve deeper into the program, but here's what I'm looking at so far.
Cycle 1 (10 weeks). Strength focus. 12 workouts per week (2 lifts a day, about 30 - 60 min a lift). I want to do a three day split (push / pull / legs), and each lift per day will generally have a different movement plane.
Example: Day 1 (push)
Workout 1 (horizontal) Bench, dips, decline bench
Workout 2 (vertical) Press, overhead extension, side raise
Other days would follow the same general idea. Rep scheme would be 5x5 for core lifts, 4x8 for supplemental lifts.
Cycle 2 (12 weeks). Hypertrophy focus. 4 workouts per week. Two day split (upper / lower). About 1.5 - 2 hours per lift. Based on an article I recently read on T-Nation, I just plan on an extremely in-depth workout, moving from larger to smaller muscle groups. Rep scheme would be about 4x12 to 3x15.
Cycle 3 (8 weeks). Lean focus. 4 lifts per week (no real plan on the lifts yet, I'm thinking 4 strength based circuit lifts, possibly a 5 lift 5x5 circuit). 3 - 5 cardio sessions per week, alternating between sprint work and endurance work.
That's just a real broad idea of what I have so far. It will take me to about 7 and a half months, which is about how long I am expecting this deployment to last. Overall, the goal of this program is to come back super jacked (and tan, if at all possible). A secondary goal is to try out for the All Army Rugby 7s team, which is why I'm putting speed and endurance work at the end. Anyways, thank you for reading and I look forward to the criticism (constructive or otherwise).