I posted yesterday that I have a physical test in exactly one month. I am still on the edge of going full retard crossfit or go to a conventionnal gym with a small crossfit section and train by myself. Basically I need lots of strength in the legs, shoulders, grip, explosive power and extreme conditionning. I know cross shit is bad but I'm considering anything right now
Fastest way to make strength gains in 1 month?
Gavin Diaz
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Bentley Rogers
>explosive power and extreme conditionning
I'd say literally just Starting Strength, but these might be hard to impossible to fit in that routine. What the fuck are you preparing for?
Alexander Sanchez
Read the sticky.
Bentley Barnes
S T I C K Y
Joshua Bailey
Obstacle course. I must complete it in less than 11min, very demanding on legs, grip and shoulders. Can post video of the course to get a better idea
Kevin Brown
Move heavy weights for low reps with good form.
Eat a lot (especially protein) and rest hard.
Increase the weight a little bit each time without compromising form.
>a small crossfit section and train by myself
Crossfit stuff tends to be pretty decent. Just used their freeweights and bumper plates and you're set for strength training.
Isaiah Smith
Honestly, in such a short time frame you need to train every day. So the "power to the people approach."
Do a barbell based strength training in the morning and then do a conditioning based training in the evening/late afternoon. Crossfit mixes all and achieves mediocrity for it.
Deadlift
Bench or floor press
Heavy dumbbell or kettlebell overhead press.
Just do 1x5 of these every single day. Warm up before with two reps of Get up, one each side.
Also, keep the total time under tension for each set at 20 seconds or less. You recruit more muscle fibers if you do the concentric part explosively and then the eccentric slow and controlled. Don't try and do explosive concentric if haven't gotten the form down yet.
The conditioning part really depends on what kind of "extreme conditioning and explosive power you need."
Kettlebell are a great overall tool and you should be doing swings regardless of the rest. If you need to run in the coming test, do sprints. If it's more general movement then skip rope and do rowing as cardio since it functions as secondary strength training too. Always do loaded carries as finisher to the conditioning training, it makes everything better.
You can't train the conditioning/cardio every day and recover so shift between an easy evening training and a harder even training every other day 5 days a week while keeping the morning strength training the same.
Easy conditioning Tuesday/Thursday:
KB swing 10x10 with 60s rest between each set (yes, that long).
Skip rope 5-10 min.
Loaded carry as heavy and far as you can 3x20s. Do one side each suitcase carry then final farmers carry with both hands, 80 second rest (yes that long).
Hard conditioning Monday/Wednesday:
Kettlebell clean&jerk 10x10 with 60s rest.
Rowing 500-1000-2000m. Rest time is same as time needed to reach each distance.
Only do hill sprints on evening at fridays with 10/20/30x10s increasing every week and last week off.
No conditioning on weekends, and sleep A LOT.
Nicholas Powell
All solid advice. Won't conditionning kill my gains? Also, that much training is bound for injury...but then again, I brought this upon myself, not training consistently
Aiden Young
Also, as far as intensity is concerned for the strength training, PRE9-8. Give yourself a frame rather than exact weight because you need to give yourself room to adapt to however your feeling that particular day. Fuck up once during this month and you might not even be able to do the test itself.
Brody Gutierrez
>Won't conditionning kill my gains?
if you want to get big, maybe
if you just want to get strong, no
Luis King
Not if you separate them and stay within the specific time frame of
Nathan Gray
I don't understand what you meant, PRE9-8? What do you mean by frame?
Wyatt Lewis
Ok thanks for the input. I thought cross shit would have been great because it's 11min of non stop effort and I will accumulate lots of acid.
Here's the test if you want to get a better idea
Sorry for frog speak, just mute it and skip to the different courses
Luke Cooper
PRE- Perceived Rate of Exertion is a system made up by a Swede a while back that has gained a lot of traction. It's a simply system where the intensity is determined by the direct feedback of how a trainee feels at the time.
PRE9 capable of one more rep before failure
PRE8 two more reps
PRE7 three.
Etc. Etc.
It works best for people who've trained long enough to determine with accuracy of how many reps they're actually able to perform from rep 1. Reason is because 1 rep max isn't static and depends on a shitload of variables contributing to your states at a given workout. Stress, sleep, food, etc.
Simple rule, always leave on rep "in the tank", don't chase failure unless you're roiding.
If you can't determine RPE then create a framework using %. So for example 1x5 80-90%. So you can fluctuate on the exact weight.
If you feel shitty then don't try and force a great workout. Rest more to deal with shitty days, train harder on better days.
Jackson White
1 month? Don't expect much.
Jeremiah Peterson
Should have started the thread with that.
If you have the tools, add in hammer strikes to a tire for 10x5 switching side each rep with 20s rest. If you haven't that option, do 3x3 woddchoppers with a plate, dumbbell or kettlebell mon-fri. Abs can handle huge volumes so don't worry.
Add in so you do more loaded carries mon-fri. Nothing is more important for firemen than loaded carries. Fuck, one of the versions of loaded carries is literally called "firemans carry." If you have a sled you can pile plates or shit on that is gold. I won't say exactly here how much because you need to feel yourself how well you can handle and recover.
Just follow the rule of keeping it in bursts of 15-20 seconds and with 120 second rest for the loaded carries. Try not to go overboard and do more than 10 sets. The accumulated volume is the main quality here since it's such a short time frame.
Ethan Sanders
Addendum: Also add in static hangs for shoulder health. 30-60s holds and spread them out either over the course of the workouts or over the day so you get at least 5 minutes total time in each day. It'll also help deload your spine after putting so much consistent pressure on it.
Jose Williams
Ok cool thanks bro, heading out at the gym and beginning training. I'll post between the 5th and 9th november and I'll tell you how it went
Cameron Barnes
Firefighter test?
Thomas Collins
Will keep an eye out, good luck. Just remember that's it better to back off and taper down a little rather than pushing through during this month.
If you don't feel great after training every day your going too hard. You should feel strong.
Jayden Murphy
In case you go back and read this thread. Also take the last Fri-Sat-Sun off and whatever else remains before the test and do nothing. Get a massage or something and throw in a happy ending. Just rest completely.
Benjamin Roberts
Got that chief, thanks again
Hudson Rivera
Yes I am the same guy from yesterdays thread, sorry for spamming but I am 1 step away from finally making it, crazy how this sounds because 4 years ago I was at my lowest
Mason Cruz
By the way, not saying you are a fraud or anything but what are your credentials? Like how many years you've been lifting, stats...?
Brody Miller
bro its not that hard just copy what connor mcgregor is going to do. he is doing the same shit
Carson Cook
smolov jr with body weight exercises senpai, also do sprints
Levi Johnson
If it works for the military, it should work for you