Topic: Parkour/Army Training

[Tom Heyl]

I'm kinda stuck at a brick wall and I don't really know how to scale it, help?

I'm looking to train to become a Green Beret, however to become a Green Beret I'm going to almost need to pull off a 300 on the APFT.  Meaning I will need to be able to do 71 push ups in 2 mins, 78 sit ups in 2 mins, and perform a 13:00 2 mile.

However I want to continue to strength train for parkour.  I'm currently doing Stronglifts, but it's hard as hell to try to do 10-15 sets of 10-15 push ups after doing stronglifts.

So should I do the push ups and sit ups on the rest days? or should I cut stronglifts? I'd really prefer to do both if possible.

Edit: I also need to do rucksack marches with about 50 pounds, anyone know of anything that could protect joints from needless wear and tear? Maybe some type of knee brace or something or a band?

[Scott Eustice]

Well, programs like Stronglifts and SS are really meant to be done to the T. Anything less won't produce the same results, anything more might impede recovery and hurt progress. But you are going to have to modify this program to make real progress.

I would do the pushups on the Stronglifts days, but drop the number of sets in both the main lifts and pushups. Do bench and OH press for 3X5 instead of 5X5, and follow that up with 5 sets of 30 pushups, or something like that.

Definitely don't do the pushups super intensely on the rest days. You could do a few, but that will really kill your progress in the weight room. (At least it does for me)

Also, make sure you keep the rest short in between the pushups. You should be resting about 3 min in between sets for Stronglifts, but for these pushups, I would go for 1 minute or less of rest.

For the marches, I would suggest some kind of loaded walk to get used to walking with a weight. I would get a weight on your beck in a squat position (go for high bar because you won't actually be squatting and it'll be more comfortable) and walk with it. You'll learn how to walk correctly with weight and not hurt yourself. Also, If you use more than 50 lbs, you'll be used to the weight so the 50 won't feel quite so bad.

I would not use any kind of aid that is not going to be accessible to you at training. Train as though you will be given no assistance so you can be ready if you aren't. If they do give you something, take it as a nice surprise.

[FastGuppy]

sorry dude, but if you want to be a green beret you have to train like a green beret. There's no half way about it. Joining special operations (in your case army special forces) is a complete life change. You see movies like act of valor where these guys have families and they dedicate a lot to them, but you won't even have time to do that. Literally, your whole life will be dedicated to being a soldier.

If you were signing up to be a marine or just a grunt you could easily get away with a slow two mile run etc, but anything with high standards your just going to have to train for it.
Y
You can work strength maybe once a week, but that's it. You can practice handstands and balancing acts everyday. But say goodbye to heavy-lifting. Do full squats to help your knees and slowly build up your ruck sack march if your worried about it. The army's philosophy is take the pain.

[Steve Low]

After your strength is good... do strength 1-2x a week and focus the rest of the 3-4 training days on endurance and maximizing PT test and lots and lots of running.

And only 2x a week strength if it's lower volume.

Pretty much what FastGuppy said.

[David Glass]

What is your time frame for the tryouts?
What is your current 2 mile time?
How many push-ups can you currently do in 2 minutes?
How many sit-ups?

A lot is riding on where you are and how long you have to get to where you want to be.

[Jason C. Astor]

sorry dude, but if you want to be a green beret you have to train like a green beret. There's no half way about it. Joining special operations (in your case army special forces) is a complete life change. You see movies like act of valor where these guys have families and they dedicate a lot to them, but you won't even have time to do that. Literally, your whole life will be dedicated to being a soldier.

If you were signing up to be a marine or just a grunt you could easily get away with a slow two mile run etc, but anything with high standards your just going to have to train for it.
Y
You can work strength maybe once a week, but that's it. You can practice handstands and balancing acts everyday. But say goodbye to heavy-lifting. Do full squats to help your knees and slowly build up your ruck sack march if your worried about it. The army's philosophy is take the pain.

^This is almost exactly what I was thinking.

 Are you already inlisted? (have you been through basic) Because Another thing you need to remember is that no matter how much you train and how smart you train, spec ops will push you in the creative ways you haven't trained for. Surprise 3 am 30k March with no food and limited water is an easy day. Lifting and Handstand Push ups can't prep you for that, Hell week isn't just a catchy name to scare people.

[Tom Heyl]

Been reading up on a lot of forums, found out that the APFT is pretty much a joke and the Spec Ops realize it.   Scoring anything past a 300 is basically just for ego.

What I plan on doing is training strength for a while until I'm at a point where I feel comfortable attempting SFAS and then working hard on Ruck Marches and Running.  I'll start conditioning at that point to, I've found out that the APFT can be easily conditioned for withing 3-6 weeks, and I'll be in the 18X program so I'll have a good 6-8 months before I even see SFAS.  I'll just condition 3-6 weeks before I enlist to be ready for the APFT, and then continue to work the things that will matter in the SFAS.

[FastGuppy]

if you really want to be a green beret then the only strength training you'll ever need are pull-ups. If you want to consider more of a mean then a crossfit/metcon workout done 2x a week will help. Other than that work on running/rucking. Consider light gtg training almost everyday leaving two days in a row for rest. Crossfit, if done right, can really really help prepare for your muscular endurance for your indoc training. gtg will give you flying colors on the entry APFT. Make sure to do some sit-ups as well.

I'm doing a program much like yours -- except i'm not in the military, I'm a wildland firefighter. I've considered pararescue, but I'm waiting for a bit more maturity because I think that helps more than most realize. Keep up with your boyscout skills like ropes, camping and survival. It'll give you a bit more knowledge before you go in. Do rope rescue training and rappelling.

People put a lot of merit on worthless numbers because they're told and they assume those are actual standards for fitness and health. You won't be able to argue these points in this kind of institution regardless if you're really fit or if you have your PhD. So don't think for a second that the military thinks the test is bullshit.  In addition, The running and endurance are actually important. You'll be doing more of it than you might realize. Regular grunts in Iraq hump for 16 hours straight in heat of 130degrees in 100lb gear. Sit-ups is the only exercise which is completely worthless. Even push-ups have their place.

If you still want to do strength, which none of us are blaming you for wanting too, i'd run at an easy/moderate pace after your strength training. It won't hurt TOO much. Still i'd urge you not to do it if you want to be a green beret. It won't help anything. In a sense, beginners can use the gtg method for running if they do it light and work form.   I've done strength training like OTC lifts and didn't help me much at all for what I'm doing now.

[Tom Heyl]

if you really want to be a green beret then the only strength training you'll ever need are pull-ups. If you want to consider more of a mean then a crossfit/metcon workout done 2x a week will help. Other than that work on running/rucking. Consider light gtg training almost everyday leaving two days in a row for rest. Crossfit, if done right, can really really help prepare for your muscular endurance for your indoc training. gtg will give you flying colors on the entry APFT. Make sure to do some sit-ups as well.

I'm doing a program much like yours -- except i'm not in the military, I'm a wildland firefighter. I've considered pararescue, but I'm waiting for a bit more maturity because I think that helps more than most realize. Keep up with your boyscout skills like ropes, camping and survival. It'll give you a bit more knowledge before you go in. Do rope rescue training and rappelling.

People put a lot of merit on worthless numbers because they're told and they assume those are actual standards for fitness and health. You won't be able to argue these points in this kind of institution regardless if you're really fit or if you have your PhD. So don't think for a second that the military thinks the test is bullshit.  In addition, The running and endurance are actually important. You'll be doing more of it than you might realize. Regular grunts in Iraq hump for 16 hours straight in heat of 130degrees in 100lb gear. Sit-ups is the only exercise which is completely worthless. Even push-ups have their place.

If you still want to do strength, which none of us are blaming you for wanting too, i'd run at an easy/moderate pace after your strength training.  It won't hurt TOO much.  Still i'd urge you not to do it if you want to be a green beret.  It won't help anything. In a sense, beginners can use the gtg method for running if they do it light and work form.  I've done strength training like OTC lifts and didn't help me much at all for what I'm doing now.

I don't see how strength training could be anything but beneficial?  If I got shot and couldn't run, I'd want a soldier that can not only pick me up, but pick me up and run.  Strength training also translates well to endurance.  I don't plan on strength training and then running right into SFAS either, I'm going to start conditioning for push ups, sit ups, running, and ruck marching a good month or two before I even ship for the 8 month program, before SFAS.  By the time I even get to SFAS, I'll have been eating army chow and have been doing army conditioning for 8 months.

From what I've heard on Socnet and Professional Soldiers is that it doesn't take long at all to condition for the SFAS except for the Rucking.  However I already have quite a bit of experience with this from running around in the black hills wilderness area with a 60-70lb bag.

[Steve Low]

Strength training actually doesn't hurt endurance performance and actually enhances it.

You SHOULD be strength training if you are interested in running faster and having more endurance

All of the studies with elite middle and long distance runners show improvement in their running performance from strength training.

So the same thing tends to apply to all of the miltiary's endurance stuff. yes, you have to do mostly endurance, but you should still be strength training on the side as well

[FastGuppy]

Of course it does. But if honestly it sounds like you have enough strength training in already. I'd be willing to be entering the SFAS is very physically challenging. Don't let your guard down. There are a number of evals you'll have to pass to get in that will be much harder. You're going to have to ask yourself the serious question: How much strength training do I really need anymore? I'd bet you have done a lot of lifting already and you have a lot to work on right now. I'd save Olympic lifting for another time and work on what you have to.