BUILDING AN AEROBIC BASE for SOF

Here is one of our conditioning circuits that we will use within our training block that encompasses aspects of power and strength in the GBRS Performance Program. For more help with your training needs check out our APP based training program at the link below:
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[@justin_gosselin]

Most people don’t appreciate how hard running is when you’re 200+ lbs.

[@TheDls288]

I’m 240 I have to run all the time bruh

[@justin_gosselin]

@@TheDls288 congrats? I’m 240 too, with nfl combine numbers. Distance running isn’t great.

[@Jesse-fs9yd]

@@justin_gosselin hes agreeing with you. fuck youre insecure lol

[@vernongriffith4]

It’s not fun over long durations that’s for sure. I can open up and sprint but that long slow run is brutal on my body

[@justin_gosselin]

@@vernongriffith4 that’s why these circuits are awesome for building capacity, and plyometrics for overloading tolerance to impact in a preparatory phase before something like buds!

[@EdwardP1776]

Violence of action. NEW WEEK! Going to start adding in some ruck walks back in the mix. Great excuse to keep strength work while maintaining cardio

[@vernongriffith4]

Get after it

[@raijinjigokuoni7202]

Sat is a day in my session(s) JUST for RUCK 40-50 lbs of GOOD LOVING (nice way of saying obvious words) .

[@maximmiller5955]

Love this work out Cheers from the Israeli SOF 🤙

[@raijinjigokuoni7202]

TY for sharing the double grip swing OH db press; I HAVE NEVER TRIED THAT ! Seems great even for ignition set pre start of SWOD or circuit for the day. TY for sharing. Mines post SWOD/ circuit if I still have gas in tank (for 2-3 rounds) : ->Battle ropes (up down 20-30 times) to total 10 bjj/judo style throw emulation with battle rope -> Hammer slams (rouge sisu) x10 per side -> med ball slams (20-30 lb) x10-15 OR Atlas sandbag lift (60 lb) x3 per side (total 6) .

[@vernongriffith4]

nothing wrong with that at all. Glad you found something that brings some value to your training needs. Run with it!

[@Dane18181818]

I'd love to hear more about the "breath work" you guys do that DJ mentioned at the beginning of the clip.

[@vernongriffith4]

Just spoke with DJ. We are gonna aim to have something recorded this or next week on it

[@raijinjigokuoni7202]

there are few vids on SF breathing i.e. circle breathing if you have not seen it. For strength sessions I feel "keeping tank half to 3/4 way full and taking short breaths is better. You can also check out "Squat University" - who has does few vids on oly lifters x strong man breathing.

[@zacharyp8701]

Damn Vern, you been hitting that gym or what brother??! Looking jacked

[@vernongriffith4]

Been hitting it daily with DJ for a year or so now. He asked me to jump in and train with him and its definitely paying off!

[@DJ_Z_2004]

​@@vernongriffith4 Lol how do I get on the list to train with you guys? Seriously though, that's awesome. Spreading knowledge for us mere mortals

[@JackSings-jm6bj]

Dj is a freaking Beast!!

[@bradleygonzalez1160]

Cardio is confidence

[@pearsonedmundo1357]

Explosive on the bike 🤙🏻

[@uc7953]

How exactly is this an aerobic conditioning capacity workout when he's in an inconsistent heart zone for the duration and definitely entering an anaerobic state at times

[@locophoto6881]

The most effective aerobic workouts are when you are in inconsistent heart rate zones....that's why the wrestler's bike is so high intensity.....you go in and out of high intensity to much lower than back to high over and over......has been common knowledge for over a decade for those that actually work out their bodies more than their keyboards.

[@vernongriffith4]

@@uc7953 I’m not sure if I’m missing what you are saying. Underpinning everything including “anaerobic training” is the aerobic system. Building that capacity should involve multiple levels of output. I look at like a traffic light. I either want us in the green. Low zone. Carry on conversation heart rate low. Or red. Heart rate up. Involving strength and posture. This might be worth a specific video on

[@uc7953]

​@@vernongriffith4 What I was trying to say is that my understanding of building aerobic capacity is long low intensity cardio to build efficient heart stroke volume, mitochondrial density, and fat oxidation. While the athlete in the video is doing something closer (in my opinion) to bursts of high intensity in a high zone 4-5, something that I would think is a VO2 max workout, building mitochondrial function. My understanding could be completely wrong. I def would appreciate a video on the subject.

[@ntp3691]

@@uc7953this was my understanding as well. Thanks for asking the question

[@PuckChudkins]

@@uc7953nah your understanding is absolutely correct

[@TacticallyFitOfficial]

Hit about 5 rounds with a longer farmer carry, less rest, and you got yourself a decent workout!

[@nathanroberson6994]

Thank you for these videos, they are excellent! How many rounds of this would you suggest to build capacity? Once you’ve built up to that number of rounds, whatever you suggest, would you increase weight/rounds or just continue at that level with consistency over time?

[@vernongriffith4]

@@nathanroberson6994 we ran this four rounds after some core rotational mobility strength movements. I think you can do all. Increase rounds, minimize rest, increase weights. All adjustable to increase intensity

[@nathanroberson6994]

@@vernongriffith4 Fantastic, thank you for the reply! Have you already created a video on your favourite, or, most effective core mobility strength movements? If you haven’t are you planning to do one in the future? Thank you again for the content. The information is excellent and brilliantly presented.

[@grippsss2187]

Just wondering if you ever tried doing the Echo Bike in reverse/backwards movement?? This will make the workout even more intense!! Enjoy!! And looking forward reading your thoughts on it!!

[@vernongriffith4]

No actually I don’t think I have ever done that or had anyone else try that. Interesting

[@grippsss2187]

Let me know your experience!! My dyslexic mind came up with this idea and everybody I had do it here in The Netherlands doesn’t want to do different anymore. Just only legs going forwards & backwards is a great core exercise as well. I normally do 40 or 80 or .. forwards, backwards, etc etc. When doing full body or only arms you will also feel the difference in your arms while the pulling will be pushing and so on!! I do my zone 2 cardio on our Echo Bike preferably while nose breathing only.

[@AndreD-re6nr]

We talk about aerobic capacity for SOF. What’s your opinion on running? Isn’t there a need for it? At least sprints or something like that. All of your programs do not include running if I’m right. I don’t know.

[@vernongriffith4]

Some of my programs do contain running and right now in the GBRS program we do have longer bouts of sprints in. Last week we had 200 meter repeats. This week we are off the feet for the higher intensity impacts because of other things we are doing. I think it depends on why you are sprinting. If you are still being tested on running then yes you need to do it but a lot of the guys I work with are pretty banged up so I try to find other ways to stress the heart and lungs without crushing their feet and knees over long duration running. Personally I prefer sprints or sprint type intervals and for longer duration on a treadmill or on a bike. The heart doesn’t care what the activity is

[@AndreD-re6nr]

@@vernongriffith4 oh okay, that Sounds Great. Thank you for your response

[@GigaChad-tr4zj]

Dj is a unit 💀

[@pbh07]

How many sets? What's the full workout?

[@Joe-zg9bx]

Vern, can you effectively pair an aerobic base building period (where you are running high mileage weeks) during a hypertrophy block? What are the arguments for and against, thanks

[@vernongriffith4]

I’m sure you will read or hear opinions that you can’t because you are trying to ride two horses in different directions. I think the nuance is what sort of nutrition are you following up those sessions with. I have had guys that are more on the aerobic hybrid side that still train for aesthetics and we have had success. Just depends on how you structure training days, nutrition and honestly their personal stress and work life, sleep schedule etc.

[@Joe-zg9bx]

@@vernongriffith4 thanks Vern. Essentially so long as you are separating said hypertrophy blocks from your cardio, and eating at a necessary surplus - you should be fine correct? With that said, would you cap an athlete at a certain amount of cardio per day? Second question, when training explosivity/plyos/speed/power, does the introduction of any Z2 cardio work inhibit growth in explosive force production? Or can you reasonably work in Z2 cardio, so long as it is minimal and intelligent. Lastly, are you currently training any guys for SOF or Federal tactical LE positions? If we wanted to train with you, how could we reach out? Thanks man, god bless

[@StephenHowson]

No rucking at all Vern?

[@vernongriffith4]

This was more emphasis on building capacity in a gym setting but still challenging posture.

[@StephenHowson]

@@vernongriffith4 Roger - never noticed anyone speak on it from GBRS side tho. What’s ya thoughts?

[@vernongriffith4]

I have only programmed that a couple times with guys with specific reasons because of what they were preparing to do. Might be worth a longer conversation sitting down with the guys and getting their opinion as well. I appreciate the idea, I am sure others may be interested as well

[@StephenHowson]

@@vernongriffith4 Ask Jay when he's back in VB. I'm sure having his perspective on it from British Army POV will be an interesting one. I'm not aware of how much is done for Navy SEALS, so I reckon there's a contrast or at least an interesting video.

[@vernongriffith4]

Yeah I know for Jay it is a big part of their training. Maybe I will table that until he is back then!

[@LikeABoss1211]

For somebody already in sof, and in good shape, what do you suggest for daily workouts, cardio first or after lift?

[@vernongriffith4]

There is a little bit of depends and nuance here with the caveat being if I had a guy that had really robust strength qualities that was getting ready to deploy that needed to prioritize aerobic qualities or drop some weight for a deployment in a high elevation environment I may consider days of training where we do prioritize cardio but mostly I will always place aerobic work at the end of a strength session. You only get so much energy and I dont want to pull from that bank for aerobic work when I will need that for efforts of power or strength training. For example I would rather a guy be fatigued from squats or another compound movement that can push through some incline walks or running than be tired from running and have to perform those compound movements fatigued. Another thing, I have programmed short burst sprints at the beginning of a lift that are explosive and peak the nervous system but DO NOT overly fatigue. Talking 10-30 yards for 5-8 reps. I have had success with that but I prefer to do that for clients that are either in person so I can gauge fatigue and higher training level clients.

[@nvllam4441]

First time I've ever seen someone make DJ look "small" or "normal"

[@drodown3025]

What brand of shoes are you guys wearing?

[@vernongriffith4]

@@drodown3025 vivobarefoot. Use the code: VERNON20 for a discount

[@blazegulizack]

How many rounds?

[@pakcla6590]

What is the difference between the dumbbell swing and the kettlebell swing?

[@vernongriffith4]

If I am going overhead I prefer the dumbbells. I don't program or coach a kettlebell swing above the eyes

[@pakcla6590]

@@vernongriffith4 Makes sense, thanks!!

[@imanoobtuber]

what's shoe is dj wearing?

[@Connor-h6d]

Looks like Vivo Barefoot. They’re great.

[@blkstang4830]

How big is DJ? He looks big, but the camera can be deceiving. I’d guess 6’2”ish and 220lbs. Could be way off but my guess.

[@vernongriffith4]

@@blkstang4830 that’s about it

[@ToddChapman-m8t]

💪💪

[@Sid-rq4db]

A very oddly constructed WOD

[@K9Leadstheway]

So you guys don't run at all anymore for cardio?

[@vernongriffith4]

We will sprint but it depends on the guy if we are including long distance running in or if we can get that aerobic effect from other setups

[@K9Leadstheway]

Roger that. Thanks for the content and for getting back to me.

[@romantitus3341]

i have the same water bottle.

[@jeremydittmer9175]

🪓

[@jeffhutchinson9030]

Too easy.

[@truaggro]

what kind of shoes are you guys wearing?

[@vernongriffith4]

Vivobarefoot. Use the code: VERNON20 for a discount