Program Sequencing

Other Discussions Programming Discussion
1

I’m trying to figure out which programs to pursue and the best sequence for me. I’m a 42 year old male 5’9 and 195 pounds. I’ve completed NLPs and the bridge 1.0. Ultimately my goal is to get stronger while still performing well on the Army APFT. I have one more PT test with the old push ups, sit ups and 2 mile run before we convert to the new test with deadlift (hex bar), hand release pushup, shuttle sprints w/s95# sled drag, ball throw, knees to bar and 2 mile run. Currently I’m around 270 on APFT with a very slow 2 mile run time at 18:30ish. On the new ACFT I score around 470 doing well in the strength events but again the 2 mile run sets me back.

My strength goals are a 505 deadlift, 415 squat and 315 bench. Currently I’m at 435 DL, 345 squat and 295 bench. I’d also like to get back to 180 in body weight.

So I’m thinking maybe a cycle of bridge 3.0 followed by 7 week endurance. After that should I switch to something else or am I going about this the wrong way all together? I travel frequently so it can take me around 10 weeks sometimes to get through a cycle since I end up repeating various weeks. I’m not sure how that affects me in the long run.

2

I would cycle Bridge 3.0 and the 3 day hypertrophy. On your GPP days I would just run both days for your conditioning. Once your body becomes adapted to running 2 days per week, and especially in the last month or two before your PT test, I would run 3 days per week. You will probably also want to do pushups and situps on your GPP days in the month prior to your test. Likewise, when they change to the new exercises, you will want to practice those in the month or two prior to testing.

I always thought push-ups and sit-ups were a silly test of conditioning back in my military days. As was the over-emphasis on using the BMI for points. Hopefully they changed that as well.