Getting in shape for Selection

[Dustin03]

http://www.buildingbodies.ca/Weights/Overtraining.shtml

http://www.diagnose-me.com/cond/C377714.html

and finally,

http://sportsmedicine.about.com/cs/i.../aa040600a.htm

Symptoms of Overtraining Syndrome

Are you exercising too much?
Overtraining occurs when athletes try too hard to improve performance and train beyond the body's ability to recover.

The common warning signs of overtraining include the following:

Mild leg soreness, general achiness
Pain in muscles & joints
Washed-out feeling, tired, drained, lack of energy
Sudden drop in ability to run ‘normal’ distance or times
Insomnia
Headaches
Inability to relax, twitchy, fidgety
Insatiable thirst, dehydration
Lowered resistance to common illnesses; colds, sore throat, etc.
What do I do if I have some of these Warning Signs?

If your suffering from several of these warning signs go see your physician so that any potentially serious problem can be ruled out.

Otherwise, just stop & rest, take a few days off. Drink plenty of fluids, check & alter your diet if necessary. Maybe plan an alternate work-out routine so that your not constantly working just the same muscle groups. If you don’t receive consistant massage work, this would be a good time to get one or two sessions to help flush metabolic wastes out of your system and help loosen up. To prevent further overtraining injuries, check out some of the more common overuse factors associated. You may need to modify all or part of what you’re doing. If you suffer an injury during a workout, just remember RICE, this could save you alot of pain, discomfort, and a long recuperative layoff.

[lksteve]

Originally Posted by Dustin03

no sir, i was sitting here at the computer, eating some chicken fingers, drinking water, and then i decided it's about as hot as it's gonna get today so I think I'll go run.

an effective PT program has to be planned...spur of the moment work outs might assuage any guilt you may have, but if you plan your work and work your plan, you will be better satified with the results...

[Doc]

Originally Posted by lksteve

an effective PT program has to be planned...

There it is.

Not a scuba guy but the "plan your dive and dive your plan" is good advice for anybody.

ROTFL at NDD's reply.

Doc

[Warrior-Mentor]

Puking should not be viewed as a normal training event. I've only puked twice while running...once from dehydration (I was stupid and took nasal decongestants before a 5 mile formation run) and once from eating while running (powerbars during a marathon).

Read Stu Mittleman's book SLOW BURN. If I remember correctly, he recommends a training heart rate at 180 minus your age. Once you read it, you'l understand why. If you're forcing yourself to hold down vomit everytime you run, you're over training.

Getting in shape doesn't happen over night.

[jon448]

I have a real quick question, I searched through the board and I tried google but I can't really find the answer. My question is: Is it be better to do cardio work before or after I do my weights and PT?
Currently my weakest point is running/rucking, if that makes a difference. Thanks in advance guys.

[Dustin03]

I've heard it both ways to be honest. This may just be an opinion type issue. I know growing up, in 6 seasons of sports it seems like we always did our weight training first before heading out to do sprints. I'm sure you can look harder and find something...like THIS


Took all of maybe 5 seconds with askjeeves

[aricbcool]

Originally Posted by jon448

I have a real quick question, I searched through the board and I tried google but I can't really find the answer. My question is: Is it be better to do cardio work before or after I do my weights and PT?
Currently my weakest point is running/rucking, if that makes a difference. Thanks in advance guys.

This question is also addressed in WM's book: Get Selected for Special Forces

Check out this thread: http://www.professionalsoldiers.com/...ead.php?t=7239

If you don't have the book yet, get it.

--Aric

[lksteve]

Originally Posted by Dustin03

Took all of maybe 5 seconds with askjeeves

what does losing body fat have to do with rucking and running...? i've know some chubby guys with an ounce or two more body fat than i carried on my bony butt that could ruck me into the ground ( i could run circles around them, but i never wore running shoes and shorts when i thought someone might bust a cap in my direction)...the advise is not necessarily bad, but it is geared toward a goal of body fat loss...that is not the issue raised here...

Originally Posted by jon448

Currently my weakest point is running/rucking, if that makes a difference.

now i am not sure what it means when one has weak points regarding running and rucking...it could mean one is slow, it could mean one has a problem with the weight of a rucksack when walking at forced march speeds...i suspect the issue is speed...if increasing footspeed while maintaining strength is the goal, i found split work outs to be best...stretch, warm-up, do resistance training and endurance training, then at another workout, do fartleks or other speed interval training...windsprints are really not going to get you where you are going...i recommend fartleks...

a static, cookie-cutter workout will not develop both strength and endurance...your program has to be varied to develop all the tools you will need for SF training and life beyond that...

if the problem is speed of movement with a rucksack on your back, i don't have an easy answer for you...i was 5'8", 140# when i went through training group...rucking was not my favorite pastime...( i retired at 5'8", 175#...a lot of time in the weight room...my run times suffered a bit but rucking was easier at that weight)...a combination of weight training, running, and rucking improved, although the truth be known, while i was never comfortable rucking at the speeds we had to move in SFQC, i never had a problem keeping up...there just twelve million other things i would have rather done at the time (exceptions involve connexes, wire brushes, grease traps, toothbrushes, push mowers and the grass around the 82nd Airborne Division museum)

rucking while maintaining adequate cardio fitness isn't a problem...achieving a weight that allows you to move effeciently with weight on your back and still run fast enough to score what you need on the APFT requires a fine balance for a lot of folks...i was fortunate...even after gaining 35 pounds (over 15 years in weight rooms), i still had whatever innate running speed i had all along, and carrying a ruck over hill and dale was easier...

so are you slow or are you weak...?

[jon448]

Originally Posted by lksteve

rucking while maintaining adequate cardio fitness isn't a problem...achieving a weight that allows you to move effeciently with weight on your back and still run fast enough to score what you need on the APFT requires a fine balance for a lot of folks...i was fortunate...even after gaining 35 pounds (over 15 years in weight rooms), i still had whatever innate running speed i had all along, and carrying a ruck over hill and dale was easier...

so are you slow or are you weak...?

Sir,
My problem is neither speed nor weakness, its more of an endurance problem. My 2 mile run time is about 13:30 but once I'm beyond around 3 and a half miles I just die, I have a feeling it's just a need to get more mileage in.I have the same problem with rucking, once I'm beyond 6 or 7 miles I just hit a wall.
That's why I would consider it my weak point. I was asking the question from an endurance perspective, ie would it help my endurance more to lift then run because of the energy expended lifting qould make the run harder, or does it make more sense to run then lift a little later.
I still have at least a year before I plan on shipping out so there's plenty of time to rectify the situation. Thanks for the advice on the spilt workouts, I'll try those until classes start and see how they help.
Jon

[lksteve]

Originally Posted by jon448

My problem is neither speed nor weakness, its more of an endurance problem. My 2 mile run time is about 13:30 but once I'm beyond around 3 and a half miles I just die, I have a feeling it's just a need to get more mileage in.I have the same problem with rucking, once I'm beyond 6 or 7 miles I just hit a wall.

i was running better than 13:30 as a 40 year-old arthritic with sciatica, usually dragging my right leg behind me...you could use a little more speed at 2 miles...i'd bet WM could tell you your odds of making SFAS with that sort of 2-mile time...probably in his book...

it seems like you have 2-mile fixation...at least once a week, put down the stop-watch and run longer distances...measure out five miles...don't look at your watch...finish five miles...once a week, when you are rucking, put the stop watch away....ruck twelve miles...don't look at your watch...during the other days, add speed and strength routines to your workout...as time progresses, add distance to your runs and rucks...once in a while, start timing yourself at the longer distances...

Originally Posted by jon448

I was asking the question from an endurance perspective, ie would it help my endurance more to lift then run because of the energy expended lifting qould make the run harder, or does it make more sense to run then lift a little later.
I still have at least a year before I plan on shipping out so there's plenty of time to rectify the situation. Thanks for the advice on the spilt workouts, I'll try those until classes start and see how they help.

as far as making the run harder by lifting first, what you are more likely to do is exhaust yourself...keep strength training separate from cardio training for awhile...there will come a time when the nice folks at Fort Bragg will integrate strength and cardio training into some rather interesting workouts...right now, you need to condition for both, but there is no sense in practicing bleeding...that will come in due time...you will build endurance by increasing the distances you run and ruck...you need to be mindful of speed as well...being able to ruck 45 miles is great...if you can meet an imposed time standard...i know guys that could probably run farther than i could back in the day, but i could run a half marathon in an hour and a half or so and it would take them two hours...keep the standards in mind, as both time and distance are considered...

[Razor]

I know that I had success in increasing my run times by doing speed intervals on a track, hill sprints, and slow, deliberate form running drills to increase my running form and efficiency. Also, as lksteve said, I'd alternate speed days and longer, medium-paced (not slow, mind you; just a little slower than your 2 mile pace) runs where I'd focus on long strides and rhythm. Again, this worked well for me. You'll have to experiment to see what works best for you.

[Roguish Lawyer]

Originally Posted by Razor

I know that I had success in increasing my run times by doing speed intervals on a track, hill sprints, and slow, deliberate form running drills to increase my running form and efficiency. Also, as lksteve said, I'd alternate speed days and longer, medium-paced (not slow, mind you; just a little slower than your 2 mile pace) runs where I'd focus on long strides and rhythm. Again, this worked well for me. You'll have to experiment to see what works best for you.

I think you meant to say "improving" or "decreasing" your run times.

[jon448]

lksteve and razor,
Thanks for the advice. Now back to pt'ing for me

[Razor]

Originally Posted by Roguish Lawyer

I think you meant to say "improving" or "decreasing" your run times.

Yep, meant to say 'decreasing'. I gotta stop having those six-pack lunches.

[skibum]

I dunno, Razor, the six-pack lunches sure help increase my run times!