Ive been doing 531 for about a month now I really like this program but I have to take a pack test for the fire academy in 1 month which is a 3 mile walk in under 45 min while carrying a 45lb vest(no running aloud). Realistically to get in I need a 38 min or less time. the academy starts in October. What do you recommend? I've been looking into metabolic training but I haven't come across a good routine. Also planning on starting the beginning of next month

My stats are since I had to scale down for 531
225lbs
Bench 225x10reps (max was 265 when I started a month ago)
Deadlift 405 but I did 315x10 with bands
Ohp 185
Squats 315x10 in a powerlifting stance atg

You can definitely do abs afterwards, just follow up with a protein shake. It would also be a good idea to have some BCAA's prior to working out in the morning to prevent any type of muscle catabolism.

Have you attempted this on your own? If not, get a backpack and put a 45 lb plate inside of it and attempt it. See how fast you can do the 3 mile "walk", and if you are already in the right time frame, no additional training will be required. HOWEVER, if you are not making it, and feel that you need some additional training, please let me know what timeframe you are completing the "walk" in currently, and I will develop a plan for you, if you need it.

Hey Raynor,

Just looking for a general bulking workout. I know you have posted it in this thread before but can't find it. 4-5 days a week.

Thanks

Depending on your goals:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345300636
5x5 plan


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=345358141
Hypertrophy Plan 3-on-1-off (regular)

I am doing the walk in 40 min but i also want to prepare for the academy in general it's heavily enduranced based

If you are already capable of doing the walk in the time allocated, that's good news.

In order to improve your overall endurance, you will need to recreate the particular exercises you will be doing. Example, if the particular fire academy training you are going through will result in a lot of stair climbing with heavy loads, walking long distances with bunker gear, or even dragging heavy dummies over long distances, you will have to have a makeshift circuit.

Example:


Day 1 - 3 mile "walk" with 45 lb plate + 25 lb plate (extra weight will greatly improve your 45 lb plate time), Take a long rest period, and conduct your usual workout routine later, except with an endurance set/rep scheme (higher reps, lower weight, lots of forced reps, breakdowns, and supersets) (2 muscle groups)
Day 2 - 10 sets of 100 yard dummy drags w/ a 100 lb dummy (if no dummy is available, satchel with 100 lbs of weights, or equivalent), follow up with rest and the same workout routine above (2 muscle groups)
Day 3 - 2 miles of stair climbing with a backpack containing 70 lbs on your back, follow up with rest and the same workout routine above (remaining 2 muscle groups).


This is just an example on how to construct a plan that will enable you to greatly excel at the physical portion of the fire academy.

If you would like a real customized plan, provide me with a list of the physical curriculum and I will accommodate you.

You are basically on point with what they make us do, they also include a lot of hiking with gear on. I own a 50lb vest, when you say + 25lb plate do I just hold it infront of me? I don't have access to dummy's but to sleds and prowlers. I would like a customized plan but I do not have access to the curriculum.
I found this online for smoke jumpers(a type of wild land firefighter) which is ultimately what I want to do. Note this the minimum
" Candidates must do seven pull-ups/chin-ups, 45 sit-ups, 25 push-ups, and a 1.5 mile run in less than 11 minutes"

Few things

(1) I eat a pretty big breakfast after (5 egg whites, 3 eggs, oatmeal), should I still add in a protein shake to all that... and if so should it be the normal 2 scoop 60g protein or something less/more?

and

(2) What are BCAA's and how would they help me? Also what kind would you recommend.


Thanks brotha

https://www.youtube.com/watch?v=k3kiQ4lhD4g

Also what is the truth in this? Seems to make sense.

I'm trying to find other ways of HIIT in the morning besides running on an eliptical/treadmill, so I want to do something outside like sprints etc.