How to avoid training errors when mixing programs

People who work out regularly while working toward fitness goals often incorporate general programs or add additional workout sessions to help them achieve those goals. Military service members often supplement group training with their own training programs, ranging from bodybuilding, weightlifting, triathlons and ultramarathons to obstacle races and martial arts training. art.

But depending on their group training program, they could burn the candle at both ends, fail to recover properly, and injure themselves. This is also bad for civilians, but in the military, injuries can seriously affect the readiness and effectiveness of fighting forces, requiring replacement personnel or downgrading of status. ready to deploy, depending on the operator.

Understanding the difference between training programs and possible supplemental programs is necessary to avoid these types of dangers. Understanding how additional training programs fit into military training regimens for those training as tactical athletes also warrants attention. Here are some great ways to make additional exercises more manageable for your fitness goals as well as the military fitness requirements to do your job:

1. Recovery issues

The biggest hurdle with adding additional exercises is recovery after each workout session. These additional training periods each day can negatively affect your training if Your recovery (nutrition, hydration, sleep) is not optimal. If you experience any hiccups during recovery, you may start to see negative results with both workout plans. Learn more about recovery here.

2. Add additional running plans

If you’re preparing for a running event, chances are your PT group, weightlifting class, or other activities won’t be enough. Adding more miles per week makes sense in this situation, as long as you make reasonable progress each week with your mileage. Count any miles you do during your required workouts and keep track of your total miles each week. A reasonable increase in running volume per week of 10%-15% is ideal so as not to injure yourself like most people who start running or prepare for a marathon.

3. Add lifting supplements to your plan

When adding exercises to your day, the best option is to make sure your secondary exercises target the same muscle groups worked earlier in the day with the PT group. This way, you can think of the second workout as a progression for the same muscle groups and allow for recovery the next day. The upper body-lower body split routine often works well in these situations.

4. Add to Calisthenics Supplement Plan

If you’re trying to improve your fitness and muscle endurance, the same rules apply as when you lift weights. If you do push-ups and pull-ups in the morning, add more repetitions throughout the day, but warm up and keep track of your total repetitions. Just as you can overdo your mileage by adding in extra runs, you can also overdo your calisthenics. Joint tendinitis is a common pain that occurs when you start exercising too much.

5. Add other elements of Cardio (Rucking, Swimming, Non-impact Cardio)

If you’re working on improving your cardiovascular activities, you can dedicate a second workout at the end of the day to focus on technique; for example, a way to improve your swimming ability without being too strenuous. You can also add more intensity to your efforts on non-impact cardio machines if you need to work that energy system more than the steady-state cardio from the previous workouts . If you want to end your leg day, running or swimming with fins is a great addition to any leg workout.

Sometimes group PT is not enough and is ordered to be used as a group or team training program. No matter how difficult your group PT training is (difficult for some, easy for others) when adding additional training options, those options need to be considered and planned. Plan carefully, just like any other budget. Just like your food, diet, financial budget and time (schedule), your fitness budget needs to fit your ability, equipment, time per day, number of days per week and your current goals. Objectives are not only helpful to your overall fitness and tactical abilities but also parallel what the command is trying to develop as a warfighter.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. Visit his Fitness eBook store if you are looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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