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  1. #1
    RCKettlebell is offline Member
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    Default Tactical strength challenge routine

    Was wondering if anybody else on the forum was planning on doing the upcoming tactical strength challenge (http://www.tacticalstrengthchallenge.com/),
    what targets they were aiming for (180kg dlift, 15 pull ups and 100 snatches for me)
    and any thoughts on routines.

    I am doing:
    Return of the kettlebell grinds but dropping squats and moving the deadlifts in between the snatch and presses ladders instead (5-3-2 rep format on work sets), followed by fighter pull up program, finishing with swings 5-10 mins (varying 1 and 2 handed, different bells, reps etc)
    The above 3 times per week.

    Then twice a week a mobility circuit (get ups, windmills, halos, goblet squats) with fighter pull ups and finishing with more swings.

    Would welcome any thoughts, comments, improvements and what others might be doing.

    Thanks

    Richard

  2. #2
    bwwm is offline Senior Member
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    Default

    Hi Richard,

    I have asked this question a few times, and usually there's not much of a response. I actually have a whole write up with references, etc. for a webpage to go on the TSC website, but I have been holding off to validate my methods before sending to Steve.

    My goal for DL is 525, but I will settle for 500. I should be able to hit 20 pull-ups and about 115-120 snatches. This is for the open division.

    I'll be quite honest - it takes many months to train for big numbers in the TSC, so starting now is going to have minor impact. However, it will certainly help one not be too sore the day after. It will also help to make sure you have your snatch form dialed in (less chance of bruising wrists).

    I train 2 week block periods for DL. 2 weeks of fast work (Dimels and heavy kb swings), and 2 weeks of grinds PTTP style (5,3,2 rep scheme, 4x/week).

    Pull-ups is 2 week block periods of weighted & unweighted. Both blocks are FPP style.

    Lastly, Snatches are trained VWC style, and presently doing 36:36 program. I alternate sessions of 53lb and 62lb bells.

    My recommendations for TSC challenge day:

    1.) definitely taper (i.e. don't do much of anything the week before, only caveat here is I like to do some pull-ups)
    2.) pick the starting DL weight wisely, you don't want to post a zero
    3.) don't get going to fast at the start of the snatches - it's a lot harder to hit your numbers if you frag in the first 2-3 minutes. I learned that the hard way last time. Better to speed up in the last minute, then have to pause in the middle of the 5 min.

    This will likely be my last TSC for a while. This is going to be my 4th in a row, and I have some other goals I'd like to focus on (grip contests, and possibly powerlifting).

  3. #3
    Steve Freides is offline Senior Member
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    I think training for the TSC truly is a challenge. It's designed to test several different aspects of strength and conditioning, and training all those at the same time isn't easy. I think some people will do TSC-specific training and others will just "take what they can get" at a TSC based on their current training, whatever that may be.

    Comrade bwwm, a 500 lb. DL, 20 pullups, and over 100 snatches - those are some fine numbers you've got there.
    -S-

  4. #4
    bwwm is offline Senior Member
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    Default

    Thanks Steve, that's the goal for this time around. Took me 2.5 years to get to this point.

    I agree, it's not easy to combine all three. That's what makes it fun. I particular like the pull-up vs deadlift aspect.

  5. #5
    RCKettlebell is offline Member
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    Thanks for your advice bwwm, tapered as recommended and completed the TSC yesterday.

    Managed to do: 405 lbs DL, 16 pull ups and 104 Snatches (open 24kg div)

    Was pleased for a first attempt, especially as I am 40, and managed to drop over a stone in the 10 week prep time I had.

    Had more left in the tank after the snatches and at 90kgs I think I should be good for quite a bit more on the deadlift with training. Fighter pull up program worked brilliantly for my numbers, think 20 in 6 months is easily do-able. Next time hope to break the 100% mark for all the events.

  6. #6
    Steve Freides is offline Senior Member
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    Quote Originally Posted by RCKettlebell View Post
    Thanks for your advice bwwm, tapered as recommended and completed the TSC yesterday.

    Managed to do: 405 lbs DL, 16 pull ups and 104 Snatches (open 24kg div)

    Was pleased for a first attempt, especially as I am 40, and managed to drop over a stone in the 10 week prep time I had.
    Congratulations to you - that's a great TSC, IMHO, especially for your first one, especially at your age, and especially since you dropped a lot of weight while training for it. Nice going!
    -S-

  7. #7
    RCKettlebell is offline Member
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    Thanks Steve, did I also mention I only have 1 and a half lungs that work lol. (odd but true).

    Was a great motivational goal. And ROTKB (IMHO easily the best, most productive all round training program I have ever used), worked brilliantly as a base routine combined with Fighter pull ups, and tweaked deadlifting (singles) scheme. Rounded it off with heavy swings.

    Advice from the forum esp about rep speed etc on the snatch test helped a lot - went with a 5/5 scheme all the way, rested after 80, then blasted the last minute. next time wont stop.

    Can strongly recommend doing the TSC to anyone who wants a goal to train for, next one is in April next year.

  8. #8
    bwwm is offline Senior Member
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    Those are some truly great numbers on the TSC - especially for 1st time and short training period. If you train for it, I'm sure you'll do a good 10-20% higher in score.

  9. #9
    bencrush is offline Senior Member
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    Quote Originally Posted by RCKettlebell View Post
    Was a great motivational goal. And ROTKB (IMHO easily the best, most productive all round training program I have ever used), worked brilliantly as a base routine combined with Fighter pull ups, and tweaked deadlifting (singles) scheme. Rounded it off with heavy swings.
    Can you elaborate on the tweaked deadlifting (singles) scheme? Is it one that has been written about here on DD before? I have seen a few programs that are along the lines of starting with 15 singles at 65% and a minute of rest and then dropping volume and increasing the rest each successive workout. And then testing for a new max single.

  10. #10
    RCKettlebell is offline Member
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    Hi Ben, that's the right one. Here is the link.
    http://www.dragondoor.com/articles/d...success-story/
    However because of the training volume, I trained twice a week using the suggested rep scheme, adding 5kgs per workout, gradually dropping the volume of singles as the weight increased. 1 cycle took me 10 weeks. I am doing the same again for my next TSC but using 2 week blocks of singles in a structured cycle as Pavel suggests in PTTP. Then following it with a similar 2 week structured cycle block of squats but this time following 5/3/2 rep scheme.

    Hope that helps, was certainly very effective for me.

    Richard

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