I just got cleared to move forward with my military application. according the clerk at the desk today, I will receive an offer sometime in during the summer.
I am currently running the 3 day hypertrophy temp. I also nursing a tweak in my lower back which has limited my overall performance. I say that to say this, I want to leaner. I think that it would help me move my body around a lot better around obstacles and just overall I will be healthier. I am currently 205-210 pounds. I’m consuming 2400 calories roughly. I can only estimate that I am 16-20% body fat or maybe even more. I would like to maintain as much of my strength as possible.
Currently my 1RM are:
Squat: 405lb
Deadlift: 430lb
Comp Bench: 245
OHP: 175
Well that would be dependent on the branch you are entering. What your specific MOS would be post basic etc…you should be focusing on the testing metrics and conditioning. Push ups, sit ups, pull ups, run. You don’t be resistance training in boot. It is all body weight, mountain climbers, 8 count body builders, burpees, body weight squats, rucking etc. like I said it depends on your branch. Let me know which branch and I can provide more specifics…
thanks for the response. I would be either Armoured Infantry, Infantry or Combat Engineer depending on which offer I receive first. I just want to point out that I am Canadian and will be joining the Canadian Armed Forces.
So this is from the CA armed forces website and is recommendations surrounding what you should be able to accomplish prior to entering boot camp and what will be accomplished after.
I would still resistance train as that can never do you any harm but your “sport specifics” should be along the lines of the tasks in the attached image. That being said within the same website it says there is a force evaluation test which consists of a sandbag lift, intermittent loaded shuffles, sandbag drag, and a 20 meter run. So I would also incorporate those into your training.
Further, with such large organizations such as military institutions there Is so many people and little time in boot camp to have everyone specifically resistance train with a Barbell. This is why most of the work done is with gear or body weight. If you are not within BMI or waist circumference standards I would work on that while developing your ability to perform the tasks I have outlined above.
Since you are running the hypertrophy template I would continue that and for your gpp days I would focus on test specific movements. I do think that you could switch to the endurance template and potentially gain some benefit from that for your specific outcomes. This is based on the fact that there is a LISS day and a HIIT day programmed in. You could alternate or do both the loaded ruck and 5k on LISS days and do the 2.4 times for the HITT day (I might also add a swim to each of these days depending on how strong of a swimmer you are) As well as instead of doing something like rows focus on push ups, and pull ups. You could also begin each of your training sessions with some sort of obstacle overcoming, maybe find a brick wall that’s at least your height that way you are working on a skill specific movement . O courses are fun but I don’t know enough about CA specific O courses to give you direct recommendations on how to improve that. I would say though that given most O courses have a wall you have to get over, practicing that skill can help improve times.
Finally, you’re going to have to realize that if your focus is to develop your ability to perform these tasks that you are not going to increase your bench, squat, DL, and press at the same rate as if you were to be focusing on just those movements. So you have to make the determination at the end of the day which is more important. Keep in mind that although big numbers on those lifts are awesome, they don’t pay the bills. So train as you fight and good luck! Let me know if you have anymore questions.
so the FORCE test is something I’m well aware of. unfortunately I’ve been in the waiting process for so long that I was unaware of when I would get the green light on moving forward with my processing. I decided instead to get as strong as I could for the time being and then move away partially from lifting heavy and towards more job orientated exercises. now I was think that after I finish up this template I could run Alan Thrall’s program. I’ll link it below (if you haven’t seen it) maybe you can give me an you opinion on what you think of it.
I’ve already started doing pull ups during my GPP days as a back exercise. as for the running portion I shouldn’t have a problem I’ve already begun doing it. now I don’t know if I can really do weighted rucks at this time. or find myself a wall to jump over. curious as to what you meant by “2.4 times for the HITT”.
now regarding my training I had set out for myself to do the bridge 3.0 then run the hypertrophy temp again then HLM 2.0. but that my application is back to being processed I have other thoughts. what does the endurance temp entail? what are the differences between that and the 3 day hypertrophy temp?
Sorry it didn’t place the K after the 2.4k that’s what I meant, just that you should be practicing variations of the runs dealing with the 2.4k.
Alan’s video for training for the military an excellent source though I wonder if he would change his training methods for that now given more experience and exposure. Having an undetermined testing date in your case, might lead me to believe running a program along the lines of Alan’s would be beneficial from a performance standpoint. If you had set intervals of testing, (for example most US armed forces test at a minimum of bi-annually) we know when our next Physical fitness assessment will be so that helps with programming. I personally use slow increase in running times as I mentioned before, if someone is struggling to meet required run times I would rather slowly build them up of the course of six months than to have them cram the last 4 weeks. Either method could work for you! you just have to play around with it. I would also point out the limitations of both Alan’s and mine. Alan’s (and specifically running) focuses more on running to pass the test (1.5 miles assessment) which is great if that is your end goal. Unfortunately, you are going to be running a lot more than 1.5 miles in boot camp which may increase your RPE throughout boot. My ideology on the other hand has the shortcomings of time. With slow increments increasing speed over time, you may not have that time before you testing. I do however believe that the total capacity development is a benefit and works for some individuals.
I would say the main difference between the hypertrophy and endurance template would be the amount of GPP. Like I said you do a HIIT days and a LISS within the endurance. There are a few more differences, mainly focusing on endurance building vs muscle building (as there are actual sprints in the endurance template) I’ve ran both the hypertrophy and endurance template and can assure you they are totally different stimulus but still provide the benefit of having you still doing the main powerlifting movements. I made minor changes to the GPP days to be more test specific but still ran the repxsets in the same manner.
No matter which program you choose so long as you are able to comply with it and it accomplishes your goals I recommend it. I don’t know how CA cadre are but most of the US cadre still are under the mindset that running for hours on end is the best way to develop soldiers. I don’t agree with that which is why the longest I’ll ever run is 35 minutes. I’m supposed to be combating terrorism not running a marathon lol.
US Army they pretty much expect everyone to be a video game playing weenie and treat even the hard chargers that way on day one until the first PT test is done. I will say that the 2 guys in my basic that aced their first PT test got called out as not being worthless and got short order line privlages… they also got more responsibilities which may be a good thing.
Between your already working hard hard on your fitness and following the above advice you are setting yourself up to excel.
We had a huge body builder in our basic training battalion who wasn’t leaned out (I think the tape said he was at 21% body fat) and I swear each drill Sargent that saw him that first day got a raging hard on about how much weight they were going to make him loose.
Alan Thrall also has a decent video on YouTube about getting ready for basic/boot
