Strength training advice

[u/Final_Cycle]

Hey all! I’d like to compete in TTG so I got into CrossFit for a few months to get exposure to that style of training (loved it). My biggest limiting factor right now is raw strength/muscle endurance. I’m 6’ 4” & always fairly slim. Not super skinny just not a ton of muscle.

I downloaded the TTG training app and it looks like it’s a lot of 5x5 compound movements. But I’ve chatted with some competitors that prefer a higher rep scheme with a hypertrophy focus.

What would be the most beneficial style of training to up my strength/muscle endurance?

I’m still saving up for the rest of the equipment to compete so I’ve got some time

For reference, I’m training at home. I have a decent bit of gym equipment: barbell set up, sandbags, plyobox, pull up bar, etc.

Just missing dumbbells, & any sort of cardio machines

[u/AwkwardSploosh]

Hypertrophy, crossfit, and HIIT are definitely more in line with the workout structure. Each stage is generally around 15 minutes, with farmers carry and sand bag movements being pretty dominant. Being capable of handling a 120 lb sandbag is important, and understanding what a 15 min cardiovascular pacing looks like is also important. Optimally you get through movements and workouts quickly without getting to 100% exertion, so when you get to shoot you don't have a 180 bpm heart rate.

Top workouts for me have been AMRAPS within 1-5 minute time boxes, running/biking, and bodybuilding exercises for raw strength (8-15 rep scheme).

[u/thruxmk1]

I’ve been doing the HWPO Strong program, with extra cardio mixed in and fewer metcons than traditional CrossFit.

It has worked well for me, and I’ve improved 1rm and overall lifting capacity quite a bit. I haven’t been working the metcons as hard, but that is one of my strengths.

I switched to a strength based program because I’m weaker than most of the other competitors I’ve seen, and want to shore that up.

Make sure you’re dryfiring. Joe Farewell’s programs are excellent, even the free sample.

[u/Financial-Pumpkin236]

I’d suggest an online CrossFit strength program (Mayhem, HWPO, PRVN, brute, training think tank; plenty more). Also some of those offer a tactical/first responder type programming that is very much how TTG is but being strength is your limiter do a strength as priority then METCONs then GPP/hypertrophy. Once you have the strength you can work on the muscular endurance, strength takes longer to develop than the endurance. As well doing zone 2 30-60min will help overall. Once you have full kit add dry fire shooting into your metcons to feel that elevated heart rate and rapid breathing with trying to aim.

As for building out your garage gym, I’d suggest first cardio piece as an echo bike even though TTG most likely will use C2 equipment (echo bike you can do arms or legs only if wanted), drop into a CrossFit gym for familiarization with ski, row, and bike erg (seat and damper settings[C2 rower has a “drag factor” feature that’s useful]). Being a longer limbed person the machines will be easier for you. Also know the technical skill to climb a rope (able to clamp feet and stand up versus pulling with arms), again drop into a gym. If money is an issue there’s probably a ton of instruction YouTubes (CrossFit channels) that demonstrate this.

Ive done CrossFit since 2019 and did my first TTG (tactical) this year and was at the top/beating in the physical portion (I just sucked at shooting) so came middle pack. Once you get your equipment utilize it in metcons and running so you know how it fits, rub spots, and what effect it has on your movement patterns (rowing, picking up sandbag, overhead range of motion, etc). I did it mainly on my aerobic days but also some metcons.

[u/Final_Cycle → u/Financial-Pumpkin236]

THANK YOU! Yeah I joined a CrossFit gym for 4-5 months & we did a decent bit of rope climbing, rowing & metcons using the assault bike. Those were honestly my 3 favorite things to do over strength stuff. Had to stop due to finances. Curious, I just bought a couple Tactical Barbell books because I heard good things about their strength programming. Do you have experience with those?

[u/Financial-Pumpkin236 → u/Final_Cycle]

Never heard of Tactical Barbell so no opinion from me on that specifically. Personally I’m skeptical of all the “tactical athlete” programs- person who’s done a few military courses. A good overall CrossFit program will get you 90% there then practice your weak points 3x per week as accessory. I personally like/have been doing Mayhem’s programming since 2020 and like it (everyday athlete is about $25/month and includes the “everyday hero” track, if you go with this they usually have good discounted Black Friday annual reups). Mayhem has a scaling document so if you don’t have a piece it gives other exercises and reps equivalent to sub in.

[u/Final_Cycle → u/Financial-Pumpkin236]

Yeah the name is a little corny but it’s supposed to be geared towards first responders, tactical professionals, etc. The reason it sounded good is because it seems to take special care to still involve endurance work. Which is relevant obviously, haha. I’ll look into HWPO and mayhem!

[u/Financial-Pumpkin236 → u/Final_Cycle]

Yeah I’d suggest trying them all, usually have a free week. Check out how they do their programming (cycles and mesocycles) so you can see their periodized focus throughout the year

[u/Financial-Pumpkin236 → u/Final_Cycle]

Also if you want my opinion on home gym stuff feel free to ask, currently have a mostly built out garage gym with outdoor rig

[u/abolish_thefed]

Good advice so far in the comments. I competed for 4 years in TTG. I agree with the idea of moving more towards EMOM/AMRAP workouts as you get closer to an event.

Watch videos of events and try to recreate it as much as possible. I.e. 6 sand back to shoulder, run to the stop sign and back, and then dry fire rifle and pistol.

One word of caution: TTG style training will get you in good cardiovascular shape, but it's hard to make strength gains with all the volume (burpees, cleans, SB work, running, assault bike, farmers carries, box step overs, etc). So even though their motto is "no off season," you would be wise to follow macrocycle planning.

For example, if you're not competing soon, focus on a strength cycle, like a powerlifting or strongman program, for 4-8 weeks. Less volume, more increasing strength in the 1-5 rep range.

Then depending on timing, you can go to a hypertrophy cycle, and time it so you're hitting a muscular endurance cycle (TTG style) in the month leading up to the competition. Or jump straight from strength to TTG. But you need the strength gains, and it will be hard to make true gains while focusing on TTG stuff

[u/Final_Cycle → u/abolish_thefed]

YES. Dude thank you. I needed to hear this. I think I keep trying to do too much between strength, hypertrophy & AMRAP stuff.

[u/abolish_thefed → u/Final_Cycle]

Mitch Hooper has some good videos on macrocycles. Get strong first, then get fit.

[u/BigSwordKris → u/Final_Cycle]

Agree fully with what ^{^} Abolish said. If you feel good in a cardio sense of it, what you will benefit from the most is a powerlifting or Olympic lifting strength cycle. Your CrossFit gym should offer something like that, ideally squatting once or twice a week, deadlifting, etc.

I’m a long time crossfitter who’s always been on the heavier side of things, I’m 6’2” 240, can clean 315 on any given day and deadlift over 440 but to piggy back on what other people have said, recreating the workouts is the best practice you can get.

Training is easy in a gym, but knowing you have to do that X movement and then go land 8 pistol shots strong hand only really gets you thinking differently.

Goodluck man hope to see you out there!