Now that I am able to train on my own, being released from doing morning PT with the rest of my company, I’ve implemented my own program and it’s working great.
The Army system of PT–like most other things in the Army–is set up assuming no one will try. Therefore, it’s PT five times a week for about 45 minutes per session.
In my system, I lift weights one time per week. I use the heretical H.I.T. method; a full body body workout in which each lift goes to muscle failure, selecting the appropriate weight so that the failure falls within a 8-12 rep range for upper body exercises. For lower body, it’s 8-20. Once I can exceed the rep limit for a given exercise, it’s time for me to increase the weight by about 10%.
This type of weight training has worked great, because I get a very deep muscular workout, and I’m able to have the time to recover throughout the week. It allows me to have one longish run day–say about 4 miles or maybe a little more, supplemented by the all-powerful interval sprint day. Depending on how I feel, I’m able to throw in other things like long walks, calisthenics, frisbee or just about anything else except for another heavy weight training day.
The best thing is that my joints feel a lot better. My knees aren’t bothering me having to run in military formations and the single-day intense weight training is making me feel much lighter on my feet during my runs.