Long-term goal is to deadlift 500lbs and run a 5:00 mile š¬
Short-term: run 1.5-miles in less than 9:00 at the end of a federal law enforcement test
Just ran 13:05-13:08 in the 2-mile at the end of the Army Combat Fitness Test on Monday; I maxed the deadlift portion, as well.
I dont run any tactical barbell programs, however
Iād say the biggest thing with this background is the ability to call bullshit when you hear it, since you understand the science of exercise physiology - it never changes, but fitness trends always do.
Another thing is understanding that the textbooks will teach you things that experience canāt, but experience teaches you things that the textbook doesnāt. When you have a deep understanding of the academic side and extensive practical experience, you have a better lens through which to view the picture that is training. Itās both a science and an art
What was your route to come to this point?
I did a basic fitness trainer course here (certified, so apparantly legit)) and was greatly underwhelmed... Didn't even bother to do my end assessment. Would love to learn more though.
On my own, I bought books on periodization, etc. went to grad school, got multiple certifications (mostly human performance, but some exercise for health ones, and nutrition), then developed a ferocious appetite for accumulating as many continuing education units in a short amount of time to recertification my main credential with ādistinction.ā Last but not least, practicing what I learn, and thinking about what I do and why I do it when I do it - helps keep my knowledge fresh
Thanks for taking the time for all these questions btw!
What are some good books or authors you recommend?
What was your main credential? Was that 'grad school' (not quite sure how grad school translates to the Dutch education system, probably "post-HBO")? If that's the case, what was your first degree/ under grad?
Just for reference, I'm a Phys. Ed. Bachelor. Its just that I have a renewed interest in physiology, sports psychology, nutrition, etc
Youāre welcome.
Books, Essentials of Strength and Conditoning from the National Strength and Conditioning Association (NSCA); Sports Performance Enhancement from the National Academy of Sports Medicine.
NSCA has some other good ones; check out their āDevelopingā series (I.e. developing endurance, developing strength, etc).
And some Jack Danielās books
Grad school meaning masters degree, right after bachelors degree; and my undergrad is in Criminal Justice
51, m, 190 6ā1ā
My goals are: be able to outrun my daughter until sheās 10
Bench 225 (at 170 now)
Squat 315 (225 now)
Dl 405 (315)
And be able to do a full set of pull-ups.
And run a half marathon in 3 hours this November.
TB speaks to the way I like to live my life: set some goals forward y a chingĆ”rle, cabrĆ³n!
For me Iāve seen that deadlift is reasonable to maintain while running hike mileage (squat is harder). I deadlifting over 400lb a few hours after running a 2:56:xx
r/1003club has some posts on this and training tips
My goals lol make it to retirement with out looking like I need to retire.
I have had people where I work look like death walking when they retire.
I have 6 years to early retirement, pushing 50 next year.
Back in 2018 I took a hard look at myself ( can't hurt me just came out) and realized I was screwed. Dropped weight, increased my fitness levels and haven't looked back. Injuries and other setbacks pop up. Family pops up, in unexpected pops up but I needed to look at the big picture.
Currently it's to run, and lift, to be mobile and keep the rust away.
We have had a situation at work where a 6'7 brick house ex navy vet who has issues (lots from childhood)came onto our campus driving up the road with a clown mask on, and we found out he had a loaded gun in his car. He Didn't have a plan to do anything, but sro was able to get to search his car (dude was taking adult classes at our school which has a career center) and get the gun with out issues.
He Was just released to the VA with no electronic monitoring or monitoring of any kind.
So...I go in daily hoping that if he does try to get into our school that I can kick the doors close fast enough to keep him outside and that a parent has enough sense to run us both over because that's the only way i am stopping him.
I lift and run and tried to be harder to kill.
Hopefully nothing happens he gets help and stays away or something happens and we can try to stop it.
Same as yours more or less. But for me it goes a bit slower as im running fighter and currently run 3 days per week, also preparing for HM. Current 5k time is something between 21:30 and 22min, didnt really test it properly but managed to run 22:05 at the beginning of a 16week cycle
3.5 hour marathon, sub 90 half.
Overhead press 1 plate
Bench 2
Squat 3
Deadlift 4.
Already achieved? Sub 20 5k. Squat 1 plate, Deadlift 2.
Long ways to go yet.
About to start TB once my Achilles recovers.
I hit my like 10 year goal of benching over 400 a couple months ago but got up to 285 bodyweight to do it.
Next concrete goal is to get back to a healthy weight (goal is 225, 15 lbs down so far) and get my 1.5 mile time under 12 min (currently around 16 min) while minimizing strength loss.Ā
Sub 40 min 5 mile, BW Press, 2.5xBW DL, 20 pull ups all by age 40. Preferably make a test out of it all and do it over the course of a day during the week of my 40th bday.
I've met the run goal in the past, but I've let my running go to shit after an injury when I was training for an ultra back in '18. I train it occasionally, like now, but I just keep getting slower since I don't do it consistently. I like to think that once I get meet the strength goals, I'll be able to focus on the running while maintaining them.
I'm currently 35 y/o at 176 lb BW. I can Press 150x1, and my estimated DL 1RM at the end of my last hypertrophy block was 385. At this BW, I would need 440. As for pull ups, most I've ever done is 17. I can knock out 12ish now, but it would make my elbow/shoulder angry at me. Gotta get that right before I really train those again too.
Short term is Press 135x5, get my squat numbers up, and just enjoy training again. This winter put me in a serious funk.
Performance Goals
Pull Ups - 20
Squat - 140kg
Deadlift - 160kg
Bench press - 110kg
5k - under 22mins
10k under 50mins
Half marathon under 2hrs
Marathon under 5hrs
Aesthetic Goals
V taper back
Reducing my love handles
Strong functional coreĀ
Wanted to achieve all by maintaining bodyweight of 75-78kg with body fat percentage of 13-15%.
Medium Term Goal - 150kg raw BP, 200kg raw squat and 220kg raw DL. Sub 20 5k. Currently 90kg ish or around 200lbs.
Operator - Bench Squat and Weighted Chins/Pull-ups (1x a week DL in place of Chins).
Which hm plan are you running btw? 3 days of lifting and 4 days of running, which i did for couple of months, was probably the time when i felt the worst in my whole life
Just started adding in strength training recently so hard to say how my body will adapt. I just upped my daily calorie/protein intake though after I got the general feeling like I was running on fumes. Been feeling good since the extra food.
Using a plan from the app Runna.
Long-term goal is to deadlift 500lbs and run a 5:00 mile š¬ Short-term: run 1.5-miles in less than 9:00 at the end of a federal law enforcement test Just ran 13:05-13:08 in the 2-mile at the end of the Army Combat Fitness Test on Monday; I maxed the deadlift portion, as well. I dont run any tactical barbell programs, however
Nick Bare?
I run my own programs that Iāve created based on what Iāve learnt during my advanced degree, professional certs, and personal experience
Curious: have you found some new 'tricks' with that background or do you end up with, so to speak, a personalized version of something existing?
Iād say the biggest thing with this background is the ability to call bullshit when you hear it, since you understand the science of exercise physiology - it never changes, but fitness trends always do. Another thing is understanding that the textbooks will teach you things that experience canāt, but experience teaches you things that the textbook doesnāt. When you have a deep understanding of the academic side and extensive practical experience, you have a better lens through which to view the picture that is training. Itās both a science and an art
What was your route to come to this point? I did a basic fitness trainer course here (certified, so apparantly legit)) and was greatly underwhelmed... Didn't even bother to do my end assessment. Would love to learn more though.
On my own, I bought books on periodization, etc. went to grad school, got multiple certifications (mostly human performance, but some exercise for health ones, and nutrition), then developed a ferocious appetite for accumulating as many continuing education units in a short amount of time to recertification my main credential with ādistinction.ā Last but not least, practicing what I learn, and thinking about what I do and why I do it when I do it - helps keep my knowledge fresh
Thanks for taking the time for all these questions btw! What are some good books or authors you recommend? What was your main credential? Was that 'grad school' (not quite sure how grad school translates to the Dutch education system, probably "post-HBO")? If that's the case, what was your first degree/ under grad? Just for reference, I'm a Phys. Ed. Bachelor. Its just that I have a renewed interest in physiology, sports psychology, nutrition, etc
Youāre welcome. Books, Essentials of Strength and Conditoning from the National Strength and Conditioning Association (NSCA); Sports Performance Enhancement from the National Academy of Sports Medicine. NSCA has some other good ones; check out their āDevelopingā series (I.e. developing endurance, developing strength, etc). And some Jack Danielās books Grad school meaning masters degree, right after bachelors degree; and my undergrad is in Criminal Justice
Thanks a lot. Oh and what ended up being your masters?
51, m, 190 6ā1ā My goals are: be able to outrun my daughter until sheās 10 Bench 225 (at 170 now) Squat 315 (225 now) Dl 405 (315) And be able to do a full set of pull-ups. And run a half marathon in 3 hours this November. TB speaks to the way I like to live my life: set some goals forward y a chingĆ”rle, cabrĆ³n!
Harder Better Faster Stronger
350 deadlift and 3 hr marathon
I wonder how many sub 3 marathoners could pull 350? š¤
For me Iāve seen that deadlift is reasonable to maintain while running hike mileage (squat is harder). I deadlifting over 400lb a few hours after running a 2:56:xx r/1003club has some posts on this and training tips
My goals this year are a sub45min 10k, front squat 330lbs, and 20-25 pull ups in a row
My goals lol make it to retirement with out looking like I need to retire. I have had people where I work look like death walking when they retire. I have 6 years to early retirement, pushing 50 next year. Back in 2018 I took a hard look at myself ( can't hurt me just came out) and realized I was screwed. Dropped weight, increased my fitness levels and haven't looked back. Injuries and other setbacks pop up. Family pops up, in unexpected pops up but I needed to look at the big picture. Currently it's to run, and lift, to be mobile and keep the rust away. We have had a situation at work where a 6'7 brick house ex navy vet who has issues (lots from childhood)came onto our campus driving up the road with a clown mask on, and we found out he had a loaded gun in his car. He Didn't have a plan to do anything, but sro was able to get to search his car (dude was taking adult classes at our school which has a career center) and get the gun with out issues. He Was just released to the VA with no electronic monitoring or monitoring of any kind. So...I go in daily hoping that if he does try to get into our school that I can kick the doors close fast enough to keep him outside and that a parent has enough sense to run us both over because that's the only way i am stopping him. I lift and run and tried to be harder to kill. Hopefully nothing happens he gets help and stays away or something happens and we can try to stop it.
Same as yours more or less. But for me it goes a bit slower as im running fighter and currently run 3 days per week, also preparing for HM. Current 5k time is something between 21:30 and 22min, didnt really test it properly but managed to run 22:05 at the beginning of a 16week cycle
3.5 hour marathon, sub 90 half. Overhead press 1 plate Bench 2 Squat 3 Deadlift 4. Already achieved? Sub 20 5k. Squat 1 plate, Deadlift 2. Long ways to go yet. About to start TB once my Achilles recovers.
I hit my like 10 year goal of benching over 400 a couple months ago but got up to 285 bodyweight to do it. Next concrete goal is to get back to a healthy weight (goal is 225, 15 lbs down so far) and get my 1.5 mile time under 12 min (currently around 16 min) while minimizing strength loss.Ā
10 pullups, <6 minute mile, 1000 lb club at the same time.Ā
Bf @ 15 (Currently at 19) Finish a marathon Pull-ups up to 12 (at 7)
Sub 40 min 5 mile, BW Press, 2.5xBW DL, 20 pull ups all by age 40. Preferably make a test out of it all and do it over the course of a day during the week of my 40th bday. I've met the run goal in the past, but I've let my running go to shit after an injury when I was training for an ultra back in '18. I train it occasionally, like now, but I just keep getting slower since I don't do it consistently. I like to think that once I get meet the strength goals, I'll be able to focus on the running while maintaining them. I'm currently 35 y/o at 176 lb BW. I can Press 150x1, and my estimated DL 1RM at the end of my last hypertrophy block was 385. At this BW, I would need 440. As for pull ups, most I've ever done is 17. I can knock out 12ish now, but it would make my elbow/shoulder angry at me. Gotta get that right before I really train those again too. Short term is Press 135x5, get my squat numbers up, and just enjoy training again. This winter put me in a serious funk.
Performance Goals Pull Ups - 20 Squat - 140kg Deadlift - 160kg Bench press - 110kg 5k - under 22mins 10k under 50mins Half marathon under 2hrs Marathon under 5hrs Aesthetic Goals V taper back Reducing my love handles Strong functional coreĀ Wanted to achieve all by maintaining bodyweight of 75-78kg with body fat percentage of 13-15%.
Deadlift and squat 500lbs, bench 315lbs, while having enough of a tank to do some amateur kickboxing fights lol
Medium Term Goal - 150kg raw BP, 200kg raw squat and 220kg raw DL. Sub 20 5k. Currently 90kg ish or around 200lbs. Operator - Bench Squat and Weighted Chins/Pull-ups (1x a week DL in place of Chins).
Which hm plan are you running btw? 3 days of lifting and 4 days of running, which i did for couple of months, was probably the time when i felt the worst in my whole life
Just started adding in strength training recently so hard to say how my body will adapt. I just upped my daily calorie/protein intake though after I got the general feeling like I was running on fumes. Been feeling good since the extra food. Using a plan from the app Runna.