Protocol for 3 x 5 minute rounds used as energy production/fight simulator training:
Referred to as 3/5. In honor of the great 3rd Marine Infantry Battalion of the Fifth Marine Regiment. Any variation within the 3 x 5 subtitled accordingly. We have the Darkhorse, Operation Phantom Fury. All of that gear. The following three sets of guidelines are to be applied as we would assume the trainee(s) has/have learned the minimum of the kettlebell curriculum as well as no more than two simple and sinister drills.
Version One: DARKHORSE [The minimum approach to an injury-proof massacre]
Round 1st :30 STRIKING
Tabata KB Swing [4:00]
:30 STRIKING
Round 2nd Party Minimum Get Ups
Switching hands every rep for 5:00
Round 3rd 1:00 Squat Thrusts/Sprawls
1:00 Deck Squat + Push Ups (no stand up)
1:00 Striking
2:00 of :30 Swing/:30 Hot Potato
Version 2: HAVE SOME [:30 ballistic KB drill or strike/:30 of a grind or BW drill]
Round 1st :30 strike :30 1 leg deck squat
:30 swing :30 push ups
:30 strike :30 pull ups
:30 swing :30 KB squat
:30 hot potato : 1 leg deck squat
Round 2nd :30 strike/:30 table top/:30 swing
Repeat for 5 minutes.
Round 3rd :30 Hot Potato/:30 strike/:30 deck squat
Repeat for 5 minutes.
Version 3.0: THE OLD BREED [free movement/clinch/ground phase]
Round ALL, each applied in varying order
:45 swing
:30 strike
1:00 Non Dynamic Deck Squat + high knees
:30 Hot Potato
2 Turkish ½ ups left + right
V 4.0 ODSAC* [Pull Up bar required]
Round 1st 1:00 Alternating Pull Up and Hanging Knee Raise
:30 Strike :30 Pistol L
:30 Pistol R :30 Strike
1:00 ½ ups L
1:00 ½ ups R
1:00 Swing
2nd 1:30 Single Leg Deck Squat + Pull Up
:30 Hot Potato
1:00 Rotational Towel Swing L+R
1:00 Mitten Towel Swings
1:00 Pull Up + Push Up
3rd :30 Rotational towel swing/:30 choke hold towel swings/:30 strike
Repeat for 5:00
*Offensive and defensive strength and conditioning
20071224
220 minus age, and then some
To use this formula correctly you mut first determine your resting heart rate by taking your pulse just upon waking, for three mornigns in a row. You may not want to wait that long but I apologize, I do not care. Take your heart rate in the morning and it is spot on. Taken at night and it will mislead you. But read on. . .
take your pulse for 1 full minute. have the clock ready. No coffee. Add all of them together, and divide by 3, to get the average.
Let's say your average is 60 beats per minute.
(220) - (your age) = MaxHR
(MaxHR) - (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
so,
220 - 35 = 185 (MaxHR)
185 - 60 = 125 (HRR)
125 x .6 = 75 (60% training percentage)
125 x .8 = 100 (80% training percentage)
75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)
So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40.
My calculations.
28 years old resting HR of 52 beats per minute.
220-28 = 192
192-52 resting heart rate = 140
140 x 65% (low end for activity) = 91 (high end) = 119
91+52= 143 beats per minute
119+52= 171 beats per minute
My training zone would be 140-170. If I were to use layman's math to estimate my anaerobic threshold, I would aim for my heart rate to top 180 BPM in various arenas and conditions. You will follow a similar set of guidelines to slim your naked parts for the next 5 weeks.. Step one is finding your true resting heart rate. That means you must wait until the next morning, and immediately after waking, find your pulse and count as many beats fall in 10 seconds. Multiply that # by SIX and you have a RHR. Leave a note for yourself so you remember to execute. Your RHR right now may not be accurate. Caffeine, stress, blah blah blah. . .
Your Resting heart rate will be used in the Karvonen Formula (above) to establish your training zone, consisting of Low End and High End numbers in beats per minute (BPM). Said numbers will then be set as goals to attain, with deviation, during training.
7 sets of drills using and undulating pattern of minutes and seconds with the drills summarily at your discretion.
Round One
Heart rate check after every set.
Set 1- :30 of pulling drill, rest :30
Set 2- :45 of pressing drill. rest :30
Set 3- 1:00 of pulling drill, rest :45
Set 4- 1:30 of pressing drill, rest :45
Set 5- 1:15 of pulling drill, rest :45
Set 6- 1:00 of pressing drill, rest :30
Set 7- :45 of static drill, done.
6:45 work, 3:45 rest.
Round two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 press, rest :15
Set 2- 1:00 pull, rest :30
Set 3- :45 pull, rest :15
Set 4- 1:00 press, rest :30
Set 5- :45 press, rest :15
Set 6- 1:00 pull, :30 rest
Set 7- 1:15 pull, done.
6:30 work, 2:15 rest
Round three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations, :30 each. (e.g. pull-ups, squats, jumps, etc.)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Pulls
Kettlebell Swings, High Pull variations., snatches, double kettlebell cleans
Evil Wheels, Full Contact Twists, rotational KB towel swings or tornado ball,
Pull-ups (all variations), bodyweight rows, Pullovers/chops
Presses
Push Ups, all forms, (elevated when modified), Squat thrusts, tiger bend push ups,
Kettlebell or barbell push-presses or jerks
Squat and Press (segregated), or Thruster (squat-to-press uninterrupted)
Box Jumps, or any short burst, repetitive jumping movement, to include
Explosive stationary lunges, lateral movement, etc.
Jane Doe
42 years old (and hot), resting heart rate of 60.
220-42 = 178
178-60 = 118
118 x 65% low end, x 85% high end = 77, 100
77+60= 137 low end
100+60= 160 high end
Training Zone 135-165
Round One Mission: Heart rate monitoring, Heart rate check after every set.
Set 1- :30 of swings, rest :30
Set 2- :45 of push ups,. rest :30
Set 3- 1:00 of Snatches, rest :45
Set 4- 1:30 of Squat Thrusts, rest :45
Set 5- 1:15 of Pull Ups, rest :45
Set 6- 1:00 of high pulls, rest :30
Set 7- :45 of Table-Top, done.
Round Two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 double push presses, rest :15
Set 2- 1:00 1 leg dead lifts, rest :30
Set 3- :45 push ups, rest :15
Set 4- 1:00 double cleans, rest :30
Set 5- :45 Evil Wheels, rest :15
Set 6- 1:00 lunges, :30 rest
Set 7- 1:15 snatches, done.
Round Three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations visiting each for:30.
(squat thrusts, push presses, evil wheels, lunges, pull ups, towel swings)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Heart rate check after every set.
Use these training frames for two workouts every 5 days for the upcoming month. Rest at least 1 day between sessions. At the end of the 5 weeks, check your resting HR again in the waking moments of your day, and record it. Modify your training to further whatever goals you have then. Or pay me to do it for you. This was your holiday freebie.
take your pulse for 1 full minute. have the clock ready. No coffee. Add all of them together, and divide by 3, to get the average.
Let's say your average is 60 beats per minute.
(220) - (your age) = MaxHR
(MaxHR) - (resting heart rate) = HRR
(HRR) x (60% to 80%) = training range %
(training range %) + (resting heart rate) = (your target training zone)
so,
220 - 35 = 185 (MaxHR)
185 - 60 = 125 (HRR)
125 x .6 = 75 (60% training percentage)
125 x .8 = 100 (80% training percentage)
75 + 60 = 135 (target training zone, in beats per minute)
100 + 60 = 160 (target training zone, in beats per minute)
So, your target training zone, in beats per minute is 135 to 160. Of course, to get a 15 second target simply divide each number by 4. That would be 34 to 40 beats over 15 seconds. When counting beats, start with the first beat as zero: ie. 0-1-2-3-4...38-39-40.
My calculations.
28 years old resting HR of 52 beats per minute.
220-28 = 192
192-52 resting heart rate = 140
140 x 65% (low end for activity) = 91 (high end) = 119
91+52= 143 beats per minute
119+52= 171 beats per minute
My training zone would be 140-170. If I were to use layman's math to estimate my anaerobic threshold, I would aim for my heart rate to top 180 BPM in various arenas and conditions. You will follow a similar set of guidelines to slim your naked parts for the next 5 weeks.. Step one is finding your true resting heart rate. That means you must wait until the next morning, and immediately after waking, find your pulse and count as many beats fall in 10 seconds. Multiply that # by SIX and you have a RHR. Leave a note for yourself so you remember to execute. Your RHR right now may not be accurate. Caffeine, stress, blah blah blah. . .
Your Resting heart rate will be used in the Karvonen Formula (above) to establish your training zone, consisting of Low End and High End numbers in beats per minute (BPM). Said numbers will then be set as goals to attain, with deviation, during training.
7 sets of drills using and undulating pattern of minutes and seconds with the drills summarily at your discretion.
Round One
Heart rate check after every set.
Set 1- :30 of pulling drill, rest :30
Set 2- :45 of pressing drill. rest :30
Set 3- 1:00 of pulling drill, rest :45
Set 4- 1:30 of pressing drill, rest :45
Set 5- 1:15 of pulling drill, rest :45
Set 6- 1:00 of pressing drill, rest :30
Set 7- :45 of static drill, done.
6:45 work, 3:45 rest.
Round two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 press, rest :15
Set 2- 1:00 pull, rest :30
Set 3- :45 pull, rest :15
Set 4- 1:00 press, rest :30
Set 5- :45 press, rest :15
Set 6- 1:00 pull, :30 rest
Set 7- 1:15 pull, done.
6:30 work, 2:15 rest
Round three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations, :30 each. (e.g. pull-ups, squats, jumps, etc.)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Pulls
Kettlebell Swings, High Pull variations., snatches, double kettlebell cleans
Evil Wheels, Full Contact Twists, rotational KB towel swings or tornado ball,
Pull-ups (all variations), bodyweight rows, Pullovers/chops
Presses
Push Ups, all forms, (elevated when modified), Squat thrusts, tiger bend push ups,
Kettlebell or barbell push-presses or jerks
Squat and Press (segregated), or Thruster (squat-to-press uninterrupted)
Box Jumps, or any short burst, repetitive jumping movement, to include
Explosive stationary lunges, lateral movement, etc.
Jane Doe
42 years old (and hot), resting heart rate of 60.
220-42 = 178
178-60 = 118
118 x 65% low end, x 85% high end = 77, 100
77+60= 137 low end
100+60= 160 high end
Training Zone 135-165
Round One Mission: Heart rate monitoring, Heart rate check after every set.
Set 1- :30 of swings, rest :30
Set 2- :45 of push ups,. rest :30
Set 3- 1:00 of Snatches, rest :45
Set 4- 1:30 of Squat Thrusts, rest :45
Set 5- 1:15 of Pull Ups, rest :45
Set 6- 1:00 of high pulls, rest :30
Set 7- :45 of Table-Top, done.
Round Two, maintain a heart rate in beats per minute which was the highest number from the previous round. Check HR after odd numbered sets.
Set 1- :45 double push presses, rest :15
Set 2- 1:00 1 leg dead lifts, rest :30
Set 3- :45 push ups, rest :15
Set 4- 1:00 double cleans, rest :30
Set 5- :45 Evil Wheels, rest :15
Set 6- 1:00 lunges, :30 rest
Set 7- 1:15 snatches, done.
Round Three, maintain a heart rate equal to the highest total in round two.
Alpha- 3:00 of 6 varying stations visiting each for:30.
(squat thrusts, push presses, evil wheels, lunges, pull ups, towel swings)
Bravo- 1:00 jump rope
Charlie- rest 1/3 total work time, repeat for three rotations.
Heart rate check after every set.
Use these training frames for two workouts every 5 days for the upcoming month. Rest at least 1 day between sessions. At the end of the 5 weeks, check your resting HR again in the waking moments of your day, and record it. Modify your training to further whatever goals you have then. Or pay me to do it for you. This was your holiday freebie.
20071222
Eat Your Words. . .
I tried to join the 700 club today. It didn't work for me. I bailed at 450 and felt great doing so in that just 48 hours ago my legs failed me completely. In an attempt to train for a 5Th straight day, with visions of 400m, 600m, and 1000m distances dancing in my head, my legs, victims of many body-weight lunges during MTW's training, were straight up UNAVAILABLE. The downhill shuffle/warm-up drills I picked were stellar, and if I hadn't felt so good at the start of this session I would not have felt so BAD at the end. When I got to the track, the 400m took the swing out of my Richard, and the 600m run robbed me of any hope fueling a 1000m time trial. I was clowned, on my home turf, on a relatively warm day, in an arena of empty seats. Somehow, that made the whole failure to launch harder to stomach. I forced myself to endure A 1400M uphill run/walk Guerrilla style on the way home, which allowed me to still pee standing up, like the male homo erectus I claim to be, though the aborted 1000m attempt would certainly spell otherwise. Today was different. I called Mike, who, as you know, is always down, and we went after 700. Stopping at 450 was the smart thing to do, as he is on his second week of Pavel's "Hot Wheels in 10 program" and my neck was just not up to 700 reps. Standby for debrief: My counts are not the same as my partner's
Pull Ups 3-7-5-5-5 (25 in 6:00)
Wailers 1 set of 70 non stop, in 6:30
Push Ups 10-10-10-10-10-10-5 (65 total for me, as Mike and I went 10 for 10 all the way up to the end, e.g. 10 myself, 10 Mike, repeat)
Snatches 20KG x 10R-10L-10R-10L-15R-15L (70, in 2:57, HR 175 BPM)
Squat Thrusts x 70 in the following fashion: Myself 1, Mike 1, all the way to 30, and then from 30-70 we went by 2's. This took 8 minutes, and amazingly my HR was above 170 the entire time. Our total time in was about 41:00, we knew jerks and anything else was asking quite much of ourselves, so we tackled the swing/HP with ferocity.
20KG Swing 10RL + 20 Two Handed Hot Potato in :53, HR 175 BPM, rest :45
20KG Swing 10RL + 20 Two Handed Hot Potato in :52, HR 175 BPM, rest :45
20KG Swing 10RL + 20 Two Handed Hot Potato in :55, HR 180 BPM, rest :45
20KG Swing 10R + 10 Two Handed Hot Potato, done. These rounds completed in 5:16
5 Pull Ups + 5 Push Ups, DONE.
Total Time 50:08
manly. . .
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