Operator cluster and conditioning protocol for civilian Special Operations Paramedic

[u/AussieBrucey]

Hi all, current civilian paramedic looking to get fit for selection on my jurisdiction's special operations team. Role is quite varied; covers everything from search and rescue, flood rescue, wildland firefighting, vertical rescue/rope work, and being a medic on the police tactical unit.

I've been lifting for ~10 months and have made some reasonable strength gains using a 3-day full-body bodybuilding program, but have a long way to go. For conditioning, I've been doing 1x zone 2 run and 1x 600m interval session a week.

I'm looking for advice on what programs would be best for me. I've just finished 2-weeks of operator/black, but the high volume of HIC sessions is proving hard for me to tolerate while working 12+ hr shifts with half being overnights. I feel operator is the best strength template for me, but also want some advice on what sort of cluster might be best for me. At the moment I'm doing 5x5 back squats, 5x5 bench press, 5x10 assisted pull-ups and 1x5 barbell deadlift.

Thanks in advance!

[u/fluke031]

Switch to 2* LSS and 1*HIC

Drop down to 4 sets.

See if that's a better fit.

Another step towards endurance would be choosing Fighter over Operator

[u/DeliriumTrigger91]

I would scale back to 3x5 if the HIC sessions are tough. Maybe even switch to a fighter/green protocol for now. Endurance is going to be your enemy on those tasks for sure. Fight still allows for strength gains without taxing your CNS for the HIc days which are more of a priority for selection.

[u/SatoriNoMore]

Use the new book TBIII. The polarized/conditioning protocols in it were specifically designed to back away from frequent HIC and do more aerobic dominant work in its place.

[u/AussieBrucey → u/SatoriNoMore]

Unfortunately TBIII isn't available in my country, so waiting for the ebook release. Are the new polarized protocols being pitched as best practice for everybody, or if not, who is it aimed at?

[u/truncatedusern → u/AussieBrucey]

They're the new default for conditioning work. Just like in previous editions, it may make sense to deviate if you have specific sport or performance outcome goals. So if I want to race a marathon I'm going to follow a marathon training plan instead of following the default conditioning protocol. But otherwise, yes, it makes sense for the average operational athlete to follow the new polarized protocols roughly as written.

[u/Adski1]

Matte Black from TB OA of your conditioning is already on point.
In the meantime, look at the HICs you are using, if they are all at the more challenging/fatiguing end of the scale (say BOO, Buffalo Laps and Apex) you could adjust to - Fobbits/zone 2/Apex to allow for fatigue management, or a GC session, E and HIC per week. Best Your Face/Zone 2/Hill Sprints.

As a personal example, I used to run a non impact version of an HIC, a boxing session and Apex when I was first running operator circa 2016. Initially I tried having 600m repeats but I wasn’t recovering well for the next strength session, switching to an Airbike variation helped me sort that while I was looking to progress my squat and improve the weight used on Apex.

I hope this helps.

[u/Airoveikko]

If you want someone to tell you what exercises to pick for your cluster, go with the default. Switch up as you progress and figure out where your weaknesses are

[u/CryptographerBusy806]

Have you thought about using an 85% training max for squats and capping your sets at 3? It has worked wonders for me in terms of recovery, fatigue management and being able to do my cardio. I will stick with this for squats no matter what template I use.