Background and Stats:
Due to a military commitment I have had to spend time focusing on running along with my strength training through college (ROTC). I’ve had some time off though to focus on strength due to little PT training with graduation and commissioning at the end of the school year and I don’t begin my military training until January. I’m coming to the end of my second 10-12 week strength focused block (4 weeks left) and am beginning a 4 week ruck and run build up before jumping back into a 12 week run and ruck focused program. If percentages keep progressing as they should, I’m on track to finish my current program with lifts in the ballpark of those listed below (I will be doing a week of max testing before starting the run focus so I know exact percentages to use).
Bodyweight: 180-185 (currently sitting around 180 with 4 weeks left but plan on gaining a few more pounds)
Front Squat: 310
Push press: 220
Max Strict Chins: 25
Clean and jerk: 245
Snatch: 135 (mostly technique issues-going to keep working on this)
Run: Haven’t ran many time trials during past two cycles just maintenance runs once to twice a week
The program I’m on right now is a 4 day lower- upper split with high volume (10 sets 5,4,3 reps week 1,2,3 respectively of deadlift, bench, squat, push press) with two maintenance runs and Olympic lifting to start each workout so my body has adapted to the volume. With that being said obviously a running program on top of 10 sets of squat and deadlift each week wouldn’t be smart, but just giving reference to training volume on previous cycle.
Due to the increased running volume my plan is to decrease lifting volume. I think the format that goes best with the running plan is a lower and upper day at the start of the week and then a full body towards the end shown below with simplified running program outline:
AM- moderate run+ strides
PM- Lower+prowler finisher
Upper+ bodyweight and low impact (air assault/rower) finisher
Fast run (track and harder tempo runs)
Full body+ kettlebell complex and loaded carry finisher
Ruck- alternate between heavy one hour rucks and longer (6-16 mile) lighter rucks
- on heavy ruck days I’ll also do 30ish minutes of obstacle course work at a local course, but not on long ruck days
The “finisher” work will vary to target different energy systems and will be less planned to keep things fresh and random in the conditioning department and also target some muscular endurance and even some size gains (maybe wishful thinking) and imbalances if programmed properly. These metcons should last 5-15 minutes.
Comments and Questions:
I went with the upper-lower-full body split because trying to cram supplemental and prehab work into a 2 day full body split was making me cross eyed and training full body more than twice a week seemed like a lot to recover from with the rucking and obstacle course plus 3 run days. Also this split gave my legs two full days off each week from any running, rucking, or lower body lifting. Unfortunately the running and rucking isn’t negotiable cause I have to get my body used to mileage for the training I’ll be doing to prevent injuries as well as perform, but the strength work layout is where I’m undecided. Is 531 a good option here? Something else? If so how would I lay this out with the split used? Maybe pick three lower (deadlift, squat, front squat) and three upper (overhead press, bench, incline) and just alternate them over the course of the week or week and a half I guess for three lifts.
Lower: Squat 3x5
Upper: Bench 3x5
Full body: DL&OHP 3x5
Lower: Front squat 3x5
Upper Incline 3x5
Full body: Squat+ Bench 3x3
My other question is my lower body definitely needs lower volume with the running addition, but my upper body, in theory, should still be able to maintain a higher volume right? So maybe use the regular 531 for lower body plus 2 first set last sets of like 2x8 or 3x8 and then for upper maybe bump it up to boring but big accessory, or something non 531 related? My plan is to use lower body days to hit some lunges/unilateral and RDL work and core and on upper day do something similiar with upper push pull movements and upper back work (face pulls, YTW). Full body days my goal was to hit the main lifts and whatever toppings they’ve got (first set last, if the 531 route seems like a good call) and some upper back and core work. *Plus finishers on each day. I also enjoy Olympic lifting so my plan is to put that at the beginning of the workout.
I know that’s a blast of information and I attempted to lay it out in a digestible format, but I’m sure I fell short putting thought to pen at parts so I’ll be glad to clarify anything specific as needed. Thanks in advance for any advice, criticism, or random thoughts.