the BEST physcial training post in here (link)

[EV_CHEF]

http://www.cervens.net/legionbbs/showthread.php?t=945&highlight=body :D

that Fish_sauce dude is awsomeeee! :rolleyes:

[GrpCAndersson]

http://www.cervens.net/legionbbs/showthread.php?t=945&highlight=body :D

that Fish_sauce dude is awsomeeee! :rolleyes:

EV, you have some good points - but it's not the best advice if aspiring for the FFL. Being a good runner is much, much more important in that case - and the routine you suggest won't prepare you enough - unless you already are a decent runner.
Running a maximum of 3x20min a week sure won't mess with the muscle mass you put on in the gym, but that shouldn't not the goal of anyone in the military; at least not those that have to move around in their service.

Maybe it suited you because you already could run, but I'll admit that interval training indeed is an important part of developing running speed. But, how about changing the title to something like: "How to build muscle mass"?!

No offense, just doing my job...

/GrpC

[Mise]

http://www.cervens.net/legionbbs/showthread.php?t=945&highlight=body :D

that Fish_sauce dude is awsomeeee! :rolleyes:


But, you didn't get in. How could it have worked for you?

[EV_CHEF]

But, you didn't get in. How could it have worked for you?


didnt work for me? what about this?

http://img238.imageshack.us/img238/4372/cert2uv.jpg

and this 2nd award that was giving to me for cradivascular excellence.. (i have shown it to a few the can conclude that isis really me on the pic) I can englarge the certificate at your will.. My program does work mate.. I wudnt have posted it up if it didnt..

http://img225.imageshack.us/img225/2258/paradesmall7ef.jpg

[EV_CHEF]

EV, you have some good points - but it's not the best advice if aspiring for the FFL. Being a good runner is much, much more important in that case - and the routine you suggest won't prepare you enough - unless you already are a decent runner.
Running a maximum of 3x20min a week sure won't mess with the muscle mass you put on in the gym, but that shouldn't not the goal of anyone in the military; at least not those that have to move around in their service.

Maybe it suited you because you already could run, but I'll admit that interval training indeed is an important part of developing running speed. But, how about changing the title to something like: "How to build muscle mass"?!

No offense, just doing my job...

/GrpC

well most ppl do nothing at all.. and this is a combination of all.. a short combination of all.. 3x 20 min a week is plenty for the beep test IF you take account your diet and weight lift.. You wont run a mrathon.. but it is plenty enuff .. It is better to say do 3x 20 min than do 70 km a week to a beginner.. if u understand my drift :)

[canard]

Wow! I thought it was just the one guy with the dinner plate for a face. Turns out there's a whole squad!

Do you not tire easily after running for a few miles? It seems light on endurance. Well done for your acheivements.
I did not know that doing endurance reduces muscle mass, surley that is not the case if you get enough calories?:confused:

[GrpCAndersson]

Wow! I thought it was just the one guy with the dinner plate for a face. Turns out there's a whole squad!

Do you not tire easily after running for a few miles? It seems light on endurance. Well done for your acheivements.
I did not know that doing endurance reduces muscle mass, surley that is not the case if you get enough calories?:confused:

I'll try to find something to back up these statements; but I would strongly believe that it is becuase weight/resistance training for strength or strength-endurance builds type II muscle fibers (white fibers, fast twitch), and endurance/cardio activities builds type I (red, slow twitch) muscle fibers. And by stressing development of both types you will get less than maximum effect in either of the main areas - so muscle mass won't build as easily as there are other muscles and fibers that drains thier share of the proteins you eat.
The amount of calories eaten will not change this fact, but if you eat more there obviously is more for the muscles to use in the recovery process.

Type II fibers exist in two kinds; type IIa and type IIb. IIa is a combination of a slow twitch and a fast twitch fiber, but is not very suited for endurance activities despite its combined aerobic and aerobic characteristics. I believe that this is what you build when doing interval training.

As for the running in general; you get good at what you do, and if your goal is to pass the selection (though forced to struggle later on when the runs get longer) run the interval workout three times a week.

EDIT: Canard, I might have misinterpreted your question a bit there ;), but your muscles won't disapper unless they are forced to be broken down and used as energy, something that won't happen unless you in a survival situation or something similar. I'll try to do a search as to see how inactivity might affect them though.
You can convert muscle fibers, but I'm not sure if it will affect pure mass. Seems like I got some reading to do...

/GrpC

[canard]

I was querying what EV/Fishy said in a post in the link. I'm not too fussed about muscle mass, just efficiency. Any info you could find on the right balance between the two would be great!

[EV_CHEF]

Wow! I thought it was just the one guy with the dinner plate for a face. Turns out there's a whole squad!

Do you not tire easily after running for a few miles? It seems light on endurance. Well done for your acheivements.
I did not know that doing endurance reduces muscle mass, surley that is not the case if you get enough calories?:confused:


It is better to do 20 GOOD situps than 50 fast non contracting situps.. Same thing for running.. If you always run in zone 1 you will never achieve anything but run in zone one..

Interval training teaches u and ur body to go beyond zone 1 zone 2 and even zone 3 (dead :P)..


My program was made for the cooper test and the musclar endurance u will need in castel.. .. Though it is plenty for the cooper test..

the beep test is something that does not last longer on aveg more than 10 min.. It is all about progressive speed.. and my interval training is progressive speed work, ups and down..

[GrpCAndersson]

It is better to do 20 GOOD situps than 50 fast non contracting situps.. Same thing for running.. If you always run in zone 1 you will never achieve anything but run in zone one..

Yep, and 50 good sit-ups is better than 20 good sit-ups...! A varied schedule is the best approach, and there is something to gain even from the zone one run, not that they should form the base of your routine unless completely new to running, or returning from injury.

Interval training teaches u and ur body to go beyond zone 1 zone 2 and even zone 3 (dead :P)..

Indeed, but there is no need to avoid other types of running just because of that. Or it depens on the intentions with the training. If you aim for the tests and nothing but them, you'll have to start the foundation building once you're in. I also dislike not looking further than the selection when it comes to preparation, as this will make you neglect all but the very primary exercises - making you very injury prone.

My program was made for the cooper test and the musclar endurance u will need in castel.. .. Though it is plenty for the cooper test..

Strength-endurance yes, but not aerobic or muscular endurance.

the beep test is something that does not last longer on aveg more than 10 min.. It is all about progressive speed.. and my interval training is progressive speed work, ups and down..

Again, your routine might work great if not having other intentions than just passing a quite basic test. I'd say it's much more important to build a foundation of strength, endurance and flexibility so you'll now that you will last more than the first week when the going gets tough - without getting injured.

/GrpC

[DevilD]

If you aim for the tests and nothing but them, you'll have to start the foundation building once you're in. I also dislike not looking further than the selection when it comes to preparation, as this will make you neglect all but the very primary exercises - making you very injury prone.

Strength-endurance yes, but not aerobic or muscular endurance.
/GrpC

thank you! you hit the nail on the head.


i understand the need and desire to be ready for selection, but alot of emphesis always seems to be on the beep test, or cooper test, or whatever irrelevant name they are calling it. i feel it would be wise to approach the issue of fitness from a protracted view rather than just for passing some initial strength test. for any who enlist in the ffl, "boot camp" is a walk in the park compared to regimental exercises. i'm not speaking from experience, i'm not a legionnaire. it was like that in the Marines, and i'd put money on it that it's like that in the ffl.

also, the beep test measures VO2 max right? if you wanna increase your VO2 max then you have to train that zone and do it consistently for at least 6 months for any sort of meaningful result. meaningful being defined as perminent gains, and significant percentage of improvement.

without specific training combined with consistency and a REALISTIC duration, all people are really doing is acclamitizing their bodies to a running routine. and if acclimating to running is all you're accomplishing, i'd say ease up a bit and don't kill yourself so much and put that energy into studying more french.

rant over. great points GrpCAnderson.

[Mise]

Training is far too complicated these days.