On the topic of military style training if you mean what we do (been in for 5 years retire medically tomorrow actually) it's mostly crossfit esque/ circuit/ HIIT training for "muscle failure" days and then for cardio we do distance runs 4+ miles usually, sprints (usually in the form of 60-120's which means sprint all out for 60 seconds light jog 120 seconds repeat for about 20 mins or so), and a lot of ruck marching mostly 10k ruck marches but we do 20k's from time to time. Me personally I hate it. Lol Edit: my unit also does rope climbing as well but most places civillian side wouldn't have ropes and obstacle courses.
This is more along the lines of what I'm talking about, but obviously much less intense. I can barely run for 4 miles straight, let alone 20k so I'm going to be starting slow. Unfortunately, I want to continue with some muscle building and it's really hard for me to do a cardio workout while maintaining ~160 heart rate. I might try doing crossfit for a little while and put muscle training on the back burner.
When I used to care more about my 2 mile run time I found that doing 60/120's like I was talking about and 30/60's improved my cardio and 2 mile time more then anything else. I brought my run time from a ~1320 down to a 1153 in about a year and a half. To get my push-ups up for my pt test I started doing push-ups during every loading screen and lobby that I would sit in while playing xbox and inbetween raid wipes or arena matches while I was playing wow. I went from 78 to 104 push-ups in 2 mins during about that same amount of time as the running improvement. Pretty much work more with lighter weights higher reps and build up your muscular endurance if that's the kinda thing you're going for there are so many different body weight exercises you could do at home to accomplish what it seems like you're going for. Low weight doesn't mean you can't do a high volume workout.
This is my belief as well. I do this at the gym all the time and people have said to do 4 sets of 12, but I've been going for 20 because 12 just wasn't enough for me and I wasn't conformable with going for a higher weight (Call me stubborn, but any higher and I feel my threshold will be broken). Today was my first time going for 4 sets of 20 on ab day and I have to say I can feel the burn much more than if I were to do 4 sets of 12.
3/4 sets of 12 is for promoting hyper trophy (which is what I usually work for a majority of the time because I'm trying to gain mass) when using a 12 rep range you should be near or at failure upon completing your last rep. So if 12 reps is to easy you have to go up in weight for optimal results. But that's off topic. Pushing your threshold is what fitness is all about. Progressive overload.
I might have to go with this philosophy next time I'm at the gym. I usually don't got for failure, but I'm thinking of doing a pyramid routine however.
Sorta. OHP uses "hip duh-rive" (not leg drive, that's a different press) and has legs shoulder-width apart.
When I work out at the gym, usually I focus on 1-2 parts of my body. The rotation I go for is: Biceps and Back, Triceps and Chest, Shoulders and Legs and Abdominal. I go to the gym every other day and when I don't I'm usually doing some cardio at home or something. Do you usually go with a certain focus on your body because most of the areas I put down relate to each other, but don't impact other areas of my body.
I'm still on Starting Strength, so I'm working on my whole body for all workout days. The lifts that work my whole body are power cleans and deadlifts (deads on monday/friday, cleans on wednesdays). I wanted to do SS because I was weak as hell and really wanted to change that before I get into anything that's intermediate level.
The split you're using is called a push pull routine and is very common/effective make sure you have a rest day between chest and shoulders though since you don't want to overtrain your shoulders.
Bumper plates? While you can technically do them without bumpers, I wouldn't recommend it. It's loud and annoying for anyone around you, and not being able to drop the plates will eventually start to bother your shoulder. That goes double for the snatch. The difference between military press and OHP is that a military press is supposed to be done with the heels together, while the OHP is with feet shoulder width apart. Basically your lower body is more stable in the OHP than in the military press, so the military press is harder.
Smith machine is the only thing close, unfortunately. The first time I was doing a military press was pretty awful. My balance wasn't use to my feet being together and it was just so heavy despite being less than like 100lbs.
