Hello, I am currently a nursing major at the university of north Georgia and will be doing the school’s ROTC program next semester. I have been lifting for a year and a half now and I’m getting a lot stronger, but I need to get better at running, rucking, and bodyweight exercises for the specialty units at the school. I have been running the endurance template for an upcoming 5k and got my mile time to around 7:30 consistently. When the template is done I want to run a hypertrophy or strength template, but how would I include running and rucking into that? the template I run will be 3x per week so I can dedicate 3 days to other modalities, the specific events I need to train for are the RPFT, ACFT, and a 5-12 mile ruck. any advice would be helpful.
I would probably select one of the 3-day templates, and incorporate your other necessary activities (runnning/rucking/ACFT-specific event practice) onto 1-2 additional GPP days. You could also use trap-bar deadlifts in one of the supplemental deadlift slots of the template, in order to address that component of the ACFT.