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How Would You Set Up A Program Based On The New Air Force Mandatory Running?
The Air Force is beginning a new fitness program in Jan 2004 and unfortunately it isn't exactly based on MAX-OT. Today my shop began running 2.2 miles every Mon/Wed/Fri to prepare for the changes that are forthcoming. We will be timed on a 1.5 mile run, push-ups and sit-ups next year, possibly incorporated into our promotion system someday like the Army. I can choose between 0530 or 1545 to run 2.2 miles.
Since this is mandatory training, I am trying to plan an effective workout strategy so I don't over train, but still get a good MAX-OT workout. We don't run in formation, so I guess I could make it into a MAX-OT cardio session. Today I hit the weights after work around 1630.
I had been doing my cardio on the weekends when I didn't lift. I don't want to become a marathon runner or look like one either. I know that I've read where it is best to separate cardio/weight lifting by 12 hours.
Any thoughts or suggestions from you would be appreciated on how you would set up a program based on the new Air Force mandatory running?
If you run at 0530 and train at 1630 M/W/F & eat for this extra energy expenditure you'll be fine. The only workout that will be affected, for the most part is legs! Train your legs on Fri at 1630. This gives you 2 full rest/recovery days before you have to hit the pavement again. You will also have to eat before the 0530 run! Yes, this means waking up at 0330-0400 to suck back the VP2/HSC & gives you a jump start on hydration.
After the run hit the barracks and down another VP2/HSC concoction. An hour later start the day with an anabolic meal like egg whites & oatmeal meal then proceed like you normally would. Train at 1630 and use the Bracketing method like you normally would. In short you'll have to increase the kilocalories, wake up earlier, go to bed earlier, and plan to train legs on Friday! 0530-1630 gives you about a 10 hour gap.
This year when I was preparing for my contests I was using an 8 hour gap between training & cardio sessions and I did fine. Look I have seen and heard of people going through much worse too, not to mention those guys did well. I am sure that other phenomenal naturals such as Skip La Cour would agree with me here too. When it comes to crunch time it is okay to bend the rules a little, however, you want to stay within the parameters as much as possible.
I was glad to assist you because that is one thing (of several) that I do not miss about being in the service. The military had so much control over my nutrition and training. I served 4 years in the U.S. Navy working as an Intelligence Specialist (IS). I spent 5 months in the Persian Gulf during a time of declared "Holy War"! I hated it!
Good luck bro,