Military Workout Mon 23 Apr 12

A.M. - Strength Pers


5 x 3 DB Bench Press
5 x 3 DB Row
5 x 5 Single Arm DB Clean and Press
3 x 5 Rolling Tricep Extension


All Pers


Basic Fitness Assessment (again)
Max Strict Military Push Ups in 2 minutes
Max Strict Military Sit Ups in 5 minutes @ 3 second cadence
Max effort 2.4 km Run or 5 km Walk

Military Workout Tue 10 Apr 12

A.M - Strength Pers
5 x 3 Back Squat
8 x 2 Speed Deadlift
5 x 3 Straight Legged Deadlift + 5 Knees to Feet jumps per set


All Pers
40 min Run


P.M - Select Pers
3 rounds of:
15 Jumping Squats
5 One Legged Squats
15 Jumping Lunges


Other Pers
40 min of Boxing Training

Military Workout Wed 21 Mar 12

A.M - All Per


7 Km Walk / Run w/10-15kg Chest or Belt Rig
First 1500m through a creek varying depths of water from ankle to neck height.
400m Run along semi-formed tracks
500m through a creek varying depths of water from ankle to waist height.
1000m up a re-entrant gaining 200m in elevation.
1200m run down a sealed road.
1700m walk through varying terrain.
700m run on sealed roads, dirt tracks and gravel roads to start point.


P.M - Select Pers
400m Row
Squat Jumps 21-18-15-12-9
Kettlebell Swings 21-18-15-12-9


= 5 rounds of 400m Row plus the number of Squat Jumps and KB Swing for the round your up to.


For Time:

Military Workout Tue 20 Mar 12

P.M. - Strength Pers


1-1-1-1 DB Bench Press
5 x 3 DB Bench Press
5 x 3 Single Arm Row
1-1-1-1-1 Rolling Tricep Extension (risk failure)
Then,
3 rounds of:
20 x DB Bench Press (@20RM)
20 x Single Arm Row (@ DB BP 20RM)
At completion, go straight into,
3 rounds of:
10 x Single Arm Clean and Press (each side @1/2 DB BP 20RM)
10 x Manmakers (@1/2 DB BP 20RM)
For Time:
Promptly vomit and or curl up into the fetal position.

Military Workout Mon 19 Mar 12

A.M - Strength Pers


9 x 2 Box Squat
5 x 2 Deadlift + 5 x Heave (Strict Mil Pull Up)
3 x 5 One Leg Box Squat (each side) + 5 x Single Arm Push Up (each side)
6 x 100m Sprint w/10kg weight vest or belt rig

Military Workout Fri 16 Mar 12

A.M - All Pers
10 km Webbing March in cams and boots@ 10kg + Rifle 


P.M - Strength Pers


1-1-1-1 Close Grip Bench Press
4 x 6 Bench Press
4 x 6 Bent Over Barbell Row
4 x 6 Shoulder Press
4 x 15 Kneeling Row
4 x 15 Rolling Tricep Extension

100km Run Training Programs

A question was posed to us on how one would prepare themselves for a 100km run. The person asking is a power lifter. After some quick research, the following program is for a beginner or can be utilised by those who run on a regular basis. This program is courtesy of http://baldultrarunner.wordpress.com, from which the programming has remained the same however the text has been adapted. 

The first program is for a beginner. It comprises of 30 weeks lead up to the event.

Week Number	M	T	W	T	F	S	S	Total
1	–	2	4	6	–	14	8	34
2	–	4	8	6	–	16	8	42
3	–	4	8	6	–	16	8	42
4	–	4	8	6	–	18	10	46
5	–	2	4	6	–	14	8	34
6	–	4	8	6	–	18	10	46
7	–	4	8	6	–	18	10	46
8	–	4	8	6	–	20	12	50
9	–	2	4	6	–	14	8	34
10	–	4	8	6	–	20	12	50
11	–	4	10	6	–	23	12	55
12	–	4	10	6	–	23	12	55
13	–	2	4	6	–	14	8	34
14	–	4	12	6	–	25	13	60
15	–	4	12	6	–	25	13	60
16	–	4	12	6	–	25	13	60
17	–	4	8	6	–	10	8	36
18	–	4	12	6	–	28	15	65
19	–	4	12	6	–	28	15	65
20	–	4	12	6	–	28	15	65
21	–	4	8	6	–	10	8	36
22	–	4	15	6	–	30	15	70
23	–	4	15	6	–	30	15	70
24	–	4	15	6	–	30	20	75
25	–	4	8	6	–	10	8	36
26	–	4	15	6	–	30	20	75
27	–	4	15	6	–	30	20	75
28	–	4	10	6	–	10	10	40
29	–	4	–	6	–	10	–	20
30	5	3	2	–	–	100	–	110

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You will begin running longer on the weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. This will result in a higher weekly mileage. 

You can vary your schedule as required, though nothing will really substitute the longer runs on the weekend, remember that the runs should be done on the race course or that which most simulates the race conditions, ie. similar elevation gain/loss, similar trail conditions, etc. 

To maintain an advancement in your the pace you are setting for the longer runs, use your shorter runs for some tempo speed work, as follows: 1-km warm up, followed by 3-kms tempo = 4-kms.

Rest is essential. It is recommended that you set rest days where no running at all is conducted, go for a swim, a light cycle, anything that is an active recovery. 

Do not over train. Take a rest week every fourth week, this does not mean that you don't train, just go easy on the pace, lower the distances if required or do another for of active recovery if you are starting to get some niggling injuries. Although it should hurt to a degree to train for a 100-km, you should gradually begin to notice that you feel stronger and recover faster as you progress. If early into the 4 week training cycle and you develop any recurring pains, ongoing fatigue or frequent illness, you should consider dropping one of the mid-week runs for a while. It is entirely possible to run the 100 km without the mid-week long run so it also may be dropped for a time, to allow problems to resolve.

The three-week pre-race taper begins at Week 28 and is essential for entering into the 100 km well rested and injury free. There is only two high mileage weeks in the last five weeks, for the same reason. Do not do any last minute training that withdraws from your training account. If you are nursing an injury, you might even consider taking a four-week pre-race taper.

When you are training for the 100-km, always go for time spent running, over speed. The more time you spend running, the better prepared you will be. It is also beneficial to avoid distances over 30 kms during the last 16 weeks of your training. Don’t risk developing injuries that may interfere with the last phase of your training or will not heal by race date.