How To PEAK for Special Operations Training

[@Sanfu69]

This stuff is just crazy. I’ve got a solid strength foundation but this running stuff is elite next level. I’ve strengthened my mind a lot with running but real cardio progress is so slow. Just have to keep hammering a way to set the foundation.

[@idiotplayinggames2687]

Ah man cant wait to run. I am slowly recovering from shin splints now. Any tips would be very welcome!

[@dvldgz6306]

Ice them and buy wider toe box shoes that let you mid foot strike without fighting the shoe

[@SteamShinobi]

​@@dvldgz6306this is gold advice

[@filip6263]

Great video, thanks! I'd like to ask you, how do you combine endurance and strength training when it comes to build foundation? Are you doing 4 endurance sessions and also 4 strength sessions a week? Or are you focusing solely on strength in one cycle and endurance in other cycle separately?

[@SOFPrepCoach]

I focus on both at the same time. If there’s a major deficiency in one area, I’ll bias the training towards the weakness. The next video in the series outlines how to setup training weeks

[@Smogytho]

​@sofprepguy, please, for now, that's what I'm doing with the videos you did already. Monday (Lower) -Monday - Short distance intervals- Purpose: improve 3km times 4 Rounds of 400m with 2min walking rest would be a standard work out Back Squat 3×3-5 BB Walking Lunge 3×8-10 per leg Romanian Deadlift 3×8-12 Weighted Pull Up 3×8-10 Cable External Rotations 3×15-20 Tuesday (Upper) Bench Press 3×4-6 BB Row 3×6-8 Weighted Dip 2×8-10 Face Pull 3×12-20 Tibia Raises 3×20-25 -Wednesday - Tempo Run- Purpose: Acclimate the body to running faster than zone 2 pace 10min jog directly into 3km @ 8:30min/mile pace directly into 20minutes at zone 2 pace Thursday (Lower) -Thursday - Zone 2 Run- Purpose: Base Building 20 - 60min @ zone 2 pace Deadlift 3×1-5 (205x5, 205x5, 205x5) Front Squat 3×5-8 (95x5, 95x5, 105x5) DB Split Squat + Goblet Squat Superset 3×15 each Weighted Pull Up 3×8-10 Cable External Rotations 3×15-20 Friday (Upper) Standing Overhead Press 3×4-6 DB Row 3×8-10 Weighted Push Up 2×12-20 Back Extension 3×15-20 Tibia Raises 3×20-25 DB Farmer Carry 3x100m Saturday - Long Run Purpose: Base Building + Fatigue Management 60min - 180min @ zone 2 pace - running, rucking, or a combination of the two Calisthenics challenge

[@SOFPrepCoach]

I like the setup. I would lower either the running or strength volume though. That’s a lot to recover from if you’re training with appropriate intensity and likely unsustainable unless you’ve built up to it over time

[@Smogytho]

@sofprepguy still did not try it since lack of motivation, lol, but yea. I'm still waiting for your vid to actually start and motivate me.

[@SOFPrepCoach]

You will see great results from strength work twice per week and running three times per week. Consistency and effort is far more important than anything else. Pull the reins back and start with less training. This will leave you wanting more to do at the end of every week and session. From there, slowly build up your volume. Dreading or avoiding training is a major problem. This is how I help my athletes avoid it, even if they want to do more.

[@pyeitme508]

Wow 😮

[@ArchiedArcher]

Wait so what is the first video because I just got on the playlist of how to get selected and the first second of the video says that there was something before this

[@ptfootball16]

After all of that you stated 9:00 min/mile pace at zone 2. Are you considering that heart rate zone 60-70% or 70-80%

[@SOFPrepCoach]

70--80%

[@benpalmer3172]

Which videos are parts 1 and 2 of this series?

[@SOFPrepCoach]

Just added them to the description. Here's the playlist - kzbin.info/aero/PLyX0-qEQdfTI5O1FI0ik6WR4K3BMpHhT3

[@benpalmer3172]

@@SOFPrepCoach thanks man I’ll go check it out

[@Rascal-of-War]

Weird question but whats your thoughts on calluses on your feet? Do i keep them or get rid of them? I sometimes get blisters in weird places that ive never gotten before on my feet and wonder have the calluses that have developed on my feet play some part in this?

[@Smogytho]

Your calluses will make you not feel them when they recover.

[@theecclesia6016]

This is good information. Where did you get your fitness information and training from?

[@SOFPrepCoach]

Research, coaching experience, and feedback from athletes

[@camgutie7736]

For someone that really needs work on running speed should they be running more than your mock training schedule in vid? (3days a week)

[@SOFPrepCoach]

I have not found a reason so far to program more than 3-4 times per week of running. If you have the time and can recover from it, you can add low intensity, non-impact cardio one or two more days per week

[@himmy665]

If you want to get speed you gotta work on lactate thresholds/ tempos and increasing your vo2 max. This will increase oxygen to blood efficiency I.E faster for longer.

[@War_Legion]

First!