Posted: 7/25/2008 5:45:20 AM EDT
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Gents, First off, I'll say I didn't even know this forum existed! I was reading one of AGW's posts in BOTS and saw some line about the fitness forum, so here I am! A little background. My strength training regimen has always centered around endurance and longevity. When I was in the military, I always planned my workouts to help me be able to ruck and run for long distances, and have strength that was not tip-top but would last for long periods of time. I didn't do a lot of high-weight, but did a lot of repetitions and long distance runs (3+ miles). I also did a lot of ruck marching. Fast forward to today. I am now out of the military, and a police officer. I've determined after almost two years on the job that my strength needs have shifted. I don't need to be able to run 3 miles anymore, I need to be able to run a 40 and 100 yard dash very fast. I don't need to be able to carry medium weights for long distances, I need to be able to snatch on to somebody and end the fight. I want to shift my strength and speed into burst speed and fighting strength, with endurance to last a fight of a few minutes. One problem, in January I was involved in a motor vehicle crash. A person died in the crash, and I broke quite a few bones - sternum, ribs, shoulder blade, tib/fib which required a rod and screws, etc. I finished my rehab and they told me to go to the gym to work out. I am back on full duty as of two weeks ago. We have a membership to our local YMCA with full gym, free weights, cybex style machines, pool, some electronic fitness program (crossfit?), trainer available but expensive ($35/hr). Can you guys help me develop a program to shift my strength/speed performance to my new requirements? Stats: Male, 28 yoa 160lb, 67" tall, medium build. Cut, but not a bodybuilder. Best 2 mile ever: 12:25, AIT 1999 Most recent 2 mile time before injury: approx 14:30 Most recent 1 mile time after injury: 10:00 Max bench press before injury: 250lb Max squat ever: 400lb, 1998 Unknown 40/100 yd times. Typically am faster than most other people (top ability groups in basic training and police academy). No supplements, not a very good diet (patrol officer on midnight shift) High caffeine intake (6 mountain dews per day avg) No tobacco or drug use, very limited alcohol use (6 beers a month avg) Thanks in advance! |
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Have you considered the "Starting Strength" routine by Rippetoe? I've been on it for a couple of months now and really like it. Others here like it too and have seen lots of progress. As for the 6 soft drinks a day, I used to do that. Over the period of a year, I've been able to totally cut them out. It's hard to stop cold turkey. Just try to drink water or milk with meals or when thirsty and you will miss the cola less. |
I'm also a fan. |