Tactical Barbell II: Conditioning by K. Black

Author:K. Black [Black, K.]
Language: eng
Format: epub
Publisher: Zulu23 Group
Published: 2015-08-17T07:00:00+00:00

ENDURANCE SESSIONS

1. LSS

2. Ruck Up

3. Triples

4. Fun-Run – Standard Issue

5. Fun-Run – Cannonball Run

6. Fun-Run – 03 at Stupid-Dark 30

7. Warrior Run

8. Strength-Endurance Circuits

Bodyweight Cluster

Barbell Cluster

Kettlebell Cluster

Dumbbell Cluster

1. LONG STEADY STATE (LSS)

Run

Cycle

Swim

Row

x 60 Minutes

Unglamorous, but very effective for what we’re trying to accomplish. Choose one of the above activities and perform it for 60 minutes, or as prescribed in your protocol. The intensity should be low, and the pace relatively steady. You should be able to maintain a conversation while working. Slow yourself down if you have to. Work for time, not distance. As you progress you’ll notice you’ll cover the same distances more quickly which is a good indication of progress. I cannot stress enough the importance of low intensity here. It’s not necessary to have a heart rate monitor, but if you do you should be in the 120-150bpm or 50%-70% of max heart rate range. If you think you’d be having trouble holding a conversation, you’re working too hard. If you’re not sure if you’re working too hard, go slower. Err on the side of slower. ‘Comfortable’ should describe your pace. Do not throw in intervals, sprints, or go out of your way to run up hills. If there happen to be a few hills on your route, that’s okay, not a big deal – take them easy.

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