Playing Catch Up Today - LIVE QA with CSS Critique

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I had several unanswered questions from yesterday, so I'm starting out with those. Then, I will take LIVE questions and show some CSS videos as well.

  1. Stew Smith Tactical Fitness
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Thank you for keeping up with the answers. 👍🏻 Much appreciated.

paddypibblet
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✅NOTES: Q&A
🎬8/20/24 Tues
🎬Stew Smith

▶Q: Bodybuilder 60lbs over
👉Start in the kitchen
👉Dont run at that weight
🎬Treat it like triathlon: 1/3 non-impact & impact

▶Q: Phases 1-4 which one to start?
🎬Phase 1: Cant do PST effectively
👉If not start with Cals & Cardio program
🎬Phase 2-3: Get through selection
🎬Phase 4: Gut check w/ hell week simulator

▶Q: Program with 3rd week block. Feel like getting weaker
🎬Primary goal: Cals & Cardio
🎬Secondary Goal: Maintain strength
👉Depends on your weaknesses
👉Dont add more strength days unless youre an endurance week
👉Have a 6, 8, 12 week cycle on endurance until next phase

▶Q: Good scores?
🎬After phase 1 book scores
🎬Test scores should rise at week 9
👉80 pushups
👉80 situps
👉Sub 9min swim
👉15-20 pushups
👉9:30 run

▶Running:
👉Use pacing training
🎬3 ways:
👉Add more aerobic activity like Zone 2
👉Goal paced: "1:30 quarter miles for 6 min mile"
👉Sprint/Jog interval days: "Run for 1 min, job same"
🎬Article: "Running plan to get you to & through selection"
⚠Dont do strength exercises & endurance with muscle stamina at the same time. Use Periodization

ryanadamtexas
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Stew, in regards to your answer to the running question asked at 41:15 about running a 6 min mile, how do you know if you need to train your aerobic system i.e. running more slow miles or if you need to work on speed i.e. running more goal paced miles?

paulblartjr