I'm back. I had to put the strength stuff on hold for a few weeks before selection. I did pretty well, and they invited me back with the guidance to get over a 300 on the PT test. I also sucked ass on a smoke run they put us on, but I didn't quit. I did pretty well on the ruck (6 miles in a little under 1:20, I think).
Based on a few reccomendations, I linked up with some strength and conditioning coaches for the local college. Since they have experience with mid-distance runners I thought they would be a good resource for getting my times down. Additionally, since they will be hands-on, they can assess my weaknesses and tweak the program from there.
The weakest link they saw was a weak posterior chain (aside from running ability). So, the strength program will mostly be focused on that.
8 Jun 11
Low box squats, 185#: 3x5
-Single leg squat w/ pause @ bottom: 3x3
-towel pullup: 4x5
-anti-rotation bands: 3x8
-Weighted pushup w/ pause @ bottom, 45#: 3x3
-Weighted Glute-Ham bridge w/ pause @ top, 45#: 3x8
-RDL, Row, goblet squat, curl & press, jumping jacks w/ 35# kbs 8x
Today was more of a familiarity session. I've never done box squats before, and getting the right movement pattern down was tough. The rest was pretty easy, so I'll ramp it up in the future. It's not really my style of training, but they get results, so I'll go with it.