via Soldier System...
Gunfighter Moment – Kyle DefoorYeah. That's why I like Defoor...Haley is big on it too...I'm talking about being the complete warrior.Workout Ratios-Strength to Cardio (3:1)
When it comes to PT nowadays, we pretty much got it licked. Between CrossFit and the host of other programs out there our mil, LE, and civs are in great shape strength wise.
It’s a bit funny to see it becoming a phenomenon when some of it is basically a military type PT session thats been going on for half a century. Still great and at least people are doing something useful and beneficial and at the same time enjoying themselves.
However, one part that is being left out in some places is cardio. Real cardio. Simply not enough running, biking, swimming, whatever. I see it in some mil places where run times have dropped dramatically. It’s been addressed in other spots and now a lot of mil units are starting to see run times being crushed. A lot of us are attributing this to the perfect complement of real world strength training combined with cardio, plus “active” rest days.
A good guide to complement whatever PT you do is cardio 3 times a week, 20 mins at a heart rate of roughly 165 bpm. That’s pretty much universal for someone who isn’t obese.
A better complement to your strength training is 4 times a week at 30 minutes a pop, 2 sessions at around 165 bpm, and 2 sessions at 185-195 bpm.
In the end, you’ll have to base your cardio on how much time is spent on strength stuff, but the above is a starter guide.
Runners with experience can break this down to easy pace for long distance and tempo pace which is approx 1.5-2 min slower than race pace.
Somewhere around a 3:1 is perfect I think for strength vs. cardio for the masses. A 2:1 should be considered for mil units who move on foot over rough terrain or recce elements.
V/R,
Kyle Defoor
“Trainer of Feeders”
If you were in the military then you get it but some civilians don't...and I include LEO's in that too.
Its not good enough to have all the gucci gear...to have the latest and greatest firearm with knife and optics...you've got to have the engine (your body) to put all that stuff into motion and the brain to make it work.
That's why Defoor emphasizes.
Total warrior training.
Mind, Body, Brain and Spirit. Good stuff. A variation on this is what we called distance sprints. Nothing earth shattering. On strength days you run 400 meters with breaks in between for PFT distance (6 x 400 twice a week...trust me...you'll have to build up and still its a kick in the ass) and then run days would be long and slow. Damn near everyone was zooming with a first class PFT and they were legit scores...no pencil whipping allowed.
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