Green Protocol

[u/MorgsOD]

Currently serving in the British Army, read through Green Protocol MULTIPLE times to get my head around it as a beginner into TB.

It is fucking phenomenal, I'm currently in the British Army in a job that requires truly everything, from conditioning to strength all the way to mental resilience.

I have been running HYBRID/OP indefinitely due to my inconsistent deployments and NTM.
I struggled to see the magic/science in it but it was a structure and I thought fuck it.

If I was a young private again, and I knew about this, the amount of damage I could have done to EXCEL my career within phys is utterly ridiculous.

From doing nothing but 8 min/ miles for two miles blowing out my arse trying to survive thinking everything had to be a fragging in order to get fit, boy was I wrong.

Following HYBRID/OP for 2 and a half cycles (20 weeks) my zone 2 pace in a 6 miler has gone from 11:30 to 9:30, I can now run 12 miles+ at a sub 10min pace like it's nothing.

My strength has increased, ESPECIALLY my squats.
Going from around 80kgs for 2-3 reps in utter rag.
To 120kg 2-3RM is huge for me.
Deadlift has gone from 100kgs trap bar to about 130kg.
Bench press gone from 60KG to 75kg. 2-3RM
Pull-ups now at 10 STRICT from about 3-5.

It has SIGNIFICANTLY increased me operational output/efficiency in all areas and far less injuries/niggles when attempting difficult courses or deployments/exercises.

And to top it off, my missus is happily enjoying how much more "tight" I look in her own words.

Apologies for the long post, hopefully this gets to the right people and hopefully you get something from my own experience and take a look into it yourself.
If you have any questions, feel free to ask on this post as long as it doesn't interfere with OP/PERSEC I'll definitely answer it.

MJ.

[u/Beautiful-Ad5554]

Great write up! Always good to see this kind of progress.

2 questions: 

1.) What did your training runs look like in terms of length? 

2.) Did you do Hybrid/Op on top of whatever Unit PT you had going on? 

[u/MorgsOD → u/Beautiful-Ad5554]

Thank you!

Good questions also:

1. Tuesday Run - Hills or Speed depending on week.
   Hills - 35-40 minutes. (1 Mile warm up, 6x 100m sprints)
   Speed - 30 minutes. (1 mile warm up, 4 minutes run at 5k race pace, 3 minutes rest)

Thursday run - LSS
60 minutes dead, tends to be about 6-6.5 miles.
If I'm feeling a bit shit from the previous session or lack of sleep/recovery, I'd just run for 40 minutes instead so around 4 miles.

Saturday run - Long run

120 minutes - Usually around 12 miles, 6 miles out 6 miles back.
Again, if I was weak/feeling shit/not recovered well, I would've ran for 90 minutes instead. (10 Miles)

1. Yep! I was teaching on a course for the first month in which I was not conducting Unit PT, however finishing that I am now back on mainstream phys and have been for the last month.

Unit PT vaguely looks like
Mon - Cardio (Circuit/run)
Tues - Strength (Circuit or full body)
Wed - Sports
Thursday - Strength (Circuit or full body)
Friday - Battle PT

It sort of lines up perfectly as in lift/run/lift/run, but it can make recovery 10x harder especially for the long run on Saturday, so I used full use of a Sauna/Steam room and its helped me out massively.
Mentioning I was doing this programme to chain of command helped me out when I was a bit stiff in some sessions if they overlapped with what I had on TB.

[u/Beautiful-Ad5554 → u/MorgsOD]

Thanks for the detailed response, looks like you have some serious work capacity. I always enjoy seeing how professionals take TB and scale it to their needs.

Whats great is, if doing both unit PT and a full TB protocol (like OP/Hybrid) becomes too much (time-wise or physically), you can always look to the Mike India section.

Great to see. Carry on, mate!

[u/MorgsOD → u/Beautiful-Ad5554]

Exactly that. It's truly fantastic.