My Training Plan for Getting to WCAP Standards

Introduction

I put out in a post on my website, Journey Towards the Army's World Class Athlete Program (WCAP), and on my Instagram1I have a private Instagram for friends and family only so I won't be sharing it via link or picture. in March that I would be attempting to get into the Army's WCAP for the 200 and 400m. Just as I am keeping my progress on PR's updated on that webpage, I figured I should also release my "training plan" for those wondering and or following along.

Phase per BF%

Phase I: 18+ BF% (24 Mar 21 - ?)

A: Not Macro Focused

So let's just start with the basics: macros and related inquiries. I should start by saying I have made 3 posts on macros using information from various sources: (1) Radu Antoniu's Macronutrient Plans for Fat Loss and Bulking, (2) NASM's Macronutrient Plan for Adults/Athletes, and (3) NSCA's Macronutrient Training Guidelines. With that said, and my current BF% of ~ 24%, macros aren't what I'm focusing on.

In the early stages (18+ BF%) I'm mainly eating a sufficient number of calories to "cut" through the Katch-McArdle Equation for my Basal Metabolic Rate (BMR) and using the appropriate Activity Factor/Level (AF). You can find the relative equation and AF's here. Given what Kelly says in the article I should have an AF in the range of 1.5 - 1.9, given my Army PT and additional extraneous training for WCAP. To give a starting reference for Day 1 (24 Mar 21), 194.1 lb. @ 23.8 BF% (according to my Garmin Index S2) I should have a BMR of 1819 kcal and a Total Daily Energy Expenditure (TDEE) ranging between 2800 - 3500 kcal (for maintenance) and around 2150 kcal if sedentary.2This assumes an AF of 1.5 - 1.9.

Typical guidelines on weight loss per week are 0.5 - 1% of Total Bodyweight (TBW).3See 2b. However, note this is bodyweight, not fat mass. So, you need to dig a little deeper. Given a pound of fat is 3,400 - 3,800 calories (not 3,500) and that when dieting you lose portions of your Lean Body Mass (LBM) you need a more complex equation.4See 4a & 4b. I created a post, How Much Time is Required to Reach a Specific BF%?, showing the times to reach a desired BF%, but it doesn't include caloric intake requisites. The reason for that is that over 10 parameters define your TDEE (see 2a). With that said though, I'd like to speak on my BF% timeline post.

B: BF% Theoretical Timelines

The post's equation requires 4 values: (1) Current BF%, (2) Goal BF%, (3) Declination Constant, and (4) Retention Constant. (3) refers to what speed in the 0.5 - 1% range you will likely abide by and (4) refers to the amount between 80 and 97% of LBM you expect to retain. I have identified four combinations of (3) and (4): perfect, realistically optimal, decent, and worst acceptable. In order they are: 1 and 97%, 0.8 and 95%, 0.7 and 92 - 93%, and 0.5 and 90%. I am keeping track of my current biometric data using the Index S2, so we'll see how close I get to "perfect." I am using Radu's "cutting" advice of reducing my TDEE by 15 - 20% (due to my current BF%).51b As well, I am using the OMAD diet, since I've eaten that way (for work purposes) for almost a year now.

To get to 14 from ~ 24 BF% at each combination yields: 100, 140, 180 - 190, and 290 days. Therefore, about 5 months in the future I should be around the ballpark of 160 lb. and have 14 BF% (if I follow a realistic and near optimal cutting plan). If not that then: 14 BF% should be reached in 6 - 8 months. However, this is getting ahead of myself; this is talking about 14 BF%. I have to get to 18 BF% and then 16 from there before I start thinking about 14.

C: Primary Calisthenics & Cardio

From my experience with weight/resistance training I respond very negatively in terms of recovery from it. By this I mean that when I do consistently weight train my athletics performance was hindered by DOMS or inadequate recovery timing. However, with cardio or calisthenics I never had anything more than the occasional stiff shoulder or glutes. Even those came from extreme workouts though in comparison to the negative responses from weight training. I always stress form/quality over quantity so technique wasn't the issue. The issue simply was the exercise and my coach and I confirmed it my senior year of HS. Essentially we took out 1 of the 2 days we weight trained and replaced it with a running technique session. The result: my 400m dropped from 54 - 55 to the low 52s. Therefore, I plan on doing the same thing.

Phase II: 16 - 18 BF%

TBA; will write when we get to this phase.

Phase III: 14 - 16 BF%

TBA; will write when we get to this phase.

Phase IV: WCAP

TBA; will write when we get to this phase.

Running Program Overview

My running program is based largely off the USATF Lv. 1 manual6See 3s. and advice from Daniel's books.7See 3k & 3l. I have created several regression formulas to accurately estimate training pace and distances per rep/session at each intensity. As well, I have identified which session improves what aspect of my running performance and what race distance it "targets." The initial goal is work at roughly 10 - 20mi/week and increase until in the range of 30 - 50. If/when I make a workout tracker you'll see my mileage.

References

  1. C. D. Chester
    1. NASM's Macronutrient Plan for Adults/Athletes (18 Jan 19)
    2. Radu Antoniu's Macronutrient Plans for Fat Loss and Bulking (18 Jan 19)
    3. NSCA's Macronutrient Training Guidelines (19 Jan 19)
    4. How Much Time is Required to Reach a Specific BF%? (18 Apr 19)
    5. Prediction Equations for Running Energy Expenditure (14 Mar 21)
    6. Estimating Fitness Levels: FFMI Method (19 Apr 19)
    7. Estimating Caloric Burn With MET Values and EPOC (12 Jan 19)
    8. Journey Towards the Army's World Class Athlete Program (17 Mar 21)
    9. Understanding Correlations Between Short Sprint Distance Ratios (May 18)
    10. 400m Training Overview (May 18)
    11. List of Trainers and Spikes (28 Mar 21)
  2. TDEE / BMR / RMR
    1. Resting Metabolic Rate: Best Ways to Measure It—And Raise It, Too by Mark P. Kelly
    2. 3 Simple Rules for Helping Clients with Safe and Healthy Weight Loss by Brad Dieter
  3. T&F / Running / Sports Nutrition / Strength Training / Fitness Training
    1. An Examination of Speed Endurance by Gary Winckler (1991)
    2. Track and Field Coaching Manual by the LA84 Foundation (Sep 16)
    3. Aerobic Capacity or Aerobic Efficiency? A Look at Race Dependent Models by Scott Christensen (2012)
    4. NSCA’s Guide to Tests and Assessments by Todd Miller (2012)
    5. NSCA’s Guide to Sport and Exercise Nutrition by Campbell and Spano (2011)
    6. ACSM’s Foundations of Strength Training and Conditioning by Nicholas Ratamess (2012)
    7. ACSM’s Resources for the Personal Trainer (4th Edition) by Barbara Bushman (2012)
    8. Developing Speed by Ian Jeffreys (2013)
    9. Developing Agility and Quickness by Dawes and Roozen (2012)
    10. Developing Endurance by Ben Reuter (2012)
    11. Daniel's Running Formula (3rd Edition) by Jack Daniels (2014)
    12. Oxygen Power: Performance Tables for Distance Runners by Daniels and Gilbert (1979)
    13. Exercise Physiology by Porcari et al. (2015)
    14. NASM Essentials of Personal Fitness Training (4th Edition) by Clark et al. (2012)
    15. The Stillman Weight Tables from RunBundle
    16. Ideal Racing Weight Estimator by Matt Fitzgerald
    17. 80/20 Running: Run Stronger and Race Faster By Training Slower by Matt Fitzgerald (2 Sept 14)
    18. Racing Weight: How to Get Lean for Peak Performance (2nd Edition) by Matt Fitzgerald (27 Nov 12)
    19. Track & Field Coaching Essentials by USA Track & Field (24 Nov 14)
    20. Master of Macros by Radu Antoniu
    21. What Is the OMAD Diet? by Ruben Castaneda (10 Dec 20)
  4. Calories in a Pound of Fat
    1. How Many Calories Are in a Pound of Body Fat? by Hrefna Palsdottir (3 June 17)
    2. Farewell to the 3,500-Calorie Rule by Densie Webb (Nov 14)
    3. The 3500-Calorie Weight Loss Myth from the American Institute for Cancer Research (5 Mar 21)
  5. Products / Accessories
    1. Index S2 Smart Scale by Garmin
    2. Forerunner 245 by Garmin
    3. HRM Run by Garmin
    4. Zoom Rival M 9 by Nike
    5. Air Zoom Pegasus 36 by Nike
    6. QW-K v4 by Brooks
  6. YouTube Videos
    1. TED
      1. The mathematics of weight loss | Ruben Meerman | TEDxQUT (edited version) (11 Oct 13)
      2. Are athletes really getting faster, better, stronger? | David Epstein (29 Apr 14)
      3. Are we born to run? | Christopher McDougall (4 Feb 11)
      4. How much exercise is too much? | Tim Noakes | TEDxCapeTown (31 Aug 12)
    2. Jeff Nippard
      1. The Smartest Way To Get Lean In 2021 (Shredding Science Explained) (1 Feb 21)
      2. TOP 5 SUPPLEMENTS | SCIENCE EXPLAINED (17 STUDIES) | WHEN AND HOW MUCH TO TAKE (8 Apr 17)
      3. Is Going Bear Mode Worth It? (Dirty Bulking Science vs My Experience) (26 Jan 19)
      4. Effective Reps: Does Training To Failure Matter For Muscle Growth? | Science Explained (2 Sept 19)
      5. How To Use CREATINE To Build Muscle: Loading, Timing & Hair Loss? (Science Explained) (19 Apr 18)
      6. How Much Protein Can You Absorb In One Meal? (20g? 30g? 100g?) (29 Jan 18)
      7. HIIT OR LISS: Which Is Better For FAT LOSS? (What The Science Says) (19 Mar 18)
      8. Does FASTED Cardio Burn More Fat? (What The Science Says) (5 Feb 18)
      9. Why We Get Slow Metabolisms & Should You Reverse Diet? Science Discussion ft. Dr. Eric Trexler (16 Feb 19)
      10. Why Training Full Body 5x Per Week Is Smart: Science-Based Workout ft. Dr. Eric Helms (8 Jul 19)
      11. How Much Training Volume Do You Really Need? (Science Explained) (11 Jul 18)
      12. The Science Behind Intermittent Fasting (14 Studies) | Nutritional Science Explained (12 Nov 17)
      13. How To Build A Better Core & Six Pack Abs: Optimal Training Explained (13 Aug 19)
      14. How To Re-Build Muscle After A Training Break (31 May 20)
      15. Can You Build Muscle In a Calorie Deficit / Lose Fat In a Surplus? (Science Explained) (17 Nov 18)
      16. The Science Behind My High Protein Diet (How Much Per Day For Muscle Growth & Fat Loss?) (16 Nov 19)
      17. The Most Effective Science-Based Warm Up & Mobility Routine (Full Body) (3 Jul 19)
      18. Warm Up and Mobility Science Explained (7 Studies) (18 Feb 17)
      19. Supercompensation: Advanced Training For Max Muscle Gain (Science Explained) (14 Apr 19)
      20. Partial vs Full Range Of Motion: What's Best For Muscle Growth? (Science Explained) (3 Jan 21)
    3. Radu Antoniu
      1. How to do Cardio for Fat Loss (18 Mar 16)
      2. Training to Failure | Good for Muscle Growth? (14 Nov 15)
      3. Why Doing More Sets is Better than Training to Failure (15 Sept 16)
      4. How to Set your Training for Muscle Growth (3 Mar 16)
      5. How to Gain Strength Faster by using Periodization (17 May 17)
      6. The Formula for Muscle Growth with Eric Helms and Greg O'Gallagher (19 Oct 15)
    4. Vitruvian Physique
      1. Examples of body fat percentages | BODY FAT % 101 (7 Dec 16)
      2. WHY YOU'RE FAT | Killing Fat Cells = IMPOSSIBLE! (30 May 16)
      3. METABOLIC DAMAGE 101 - Why You're Not Losing Weight? (23 Aug 18)
      4. Can You Build Muscle Using Only Bodyweight Exercises AKA Calisthenics?! (19 Jul 18)
      5. Fat Distribution Explained - Why Some Body Parts Lose Fat Easier Than Others! (5 Jul 16)
    5. Calisthenic Movement
      1. Improve Your Pull Up | 3 Easy Tips (29 Jun 17)
      2. How to Start Calisthenics | Beginner Guide (19 Jan 18)
      3. 100 Bodyweight Exercises Ranked (Beginner to Master!) (30 Oct 20)
      4. How to Train Your Biceps with Push Ups (4 May 18)
      5. Strong Forearms | Increase Your Grip Strength (27 Jul 17)
      6. Can't Do Muscle Ups? This is Why You Fail (6 Apr 18)
      7. 22 Ab Exercises Ranked (Worst to Best!) (4 Dec 20)
      8. 22 Chest Exercises Ranked (Worst to Best!) (26 Feb 21)
      9. 22 Extreme Push Up Exercises (29 Oct 15)
      10. Push Ups Vs. Bench Press | Which is better or more effective? (1 Jun 17)
      11. Can I Workout Every Day? (19 May 16)
      12. Calisthenics VS Weights VS Machines - Which one is best? (5 May 16)
      13. How To Progress In Calisthenics (17 Aug 18)
      14. 8-12 Reps for Massive Gains (22 Dec 17)
      15. Calisthenics & Weights - Workout Guide For Each Muscle Group (17 Mar 19)
    6. Fitness FAQs
      1. BODYWEIGHT BODYBUILDING (3 Rules For Success) (13 Feb 20)
    7. WIRED
      1. Why It's Almost Impossible to Run 100 Meters In 9 Seconds (28 Nov 18)
      2. The Science of How Nike Nearly Cracked the Two-Hour Marathon (29 Jun 17)
      3. How the Two-Hour Marathon Limit Was Broken (14 Oct 19)
    8. Floris Gierman
      1. Nasal breathing and breath holding, running experiments (21 Feb 20)
      2. Improve Your Running | Best of The Extramilest Show (3 Aug 19)
      3. Matt Fitzgerald on 80/20 Running and Running the Dream (16 Oct 20)
      4. Danny Dreyer from Chi Running on Energy Efficiency, Injury Prevention and Intelligent Movement (1 Nov 19)
      5. MAF Training and 10 Misconceptions | Arthur Lydiard and Dr. Phil Maffetone (17 Jan 20)
      6. Race Faster by Training Slower, with 2:28 Marathoner Josh Sambrook (19 Apr 19)
    9. Other
      1. Rio Replay: Men's 400m Sprint Final by Olympics (21 Aug 16)
      2. 70 Bodyweight Cardio Exercises by Men's Health (25 Jan 16)
      3. How To Run 100 Miles by REI (13 Feb 18)
      4. Loren Landow - A Masterclass in Speed Development by Setana College (26 Sept 18)
      5. Dr. Jason Fung: Fasting as a Therapeutic Option for Weight Loss by Crossfit (27 Jul 19)
      6. Walking vs. Running for Getting To 10% Body Fat (4 Reasons I Do Walking) by Mario Tomic (23 Nov 20)
      7. The Most Effective Way To Gain Strength (Strength Explained) by Stefi Cohen (22 Dec 19)
      8. Running my fastest mile - Project 5 by Sam Wade (12 Sept 18)
      9. The 496 Challenge with Sean Conway by ECCO Outdoor (15 Feb 21)
      10. My Training Plan for Sub-5 Minute Mile by The Unlazy Way (23 Mar 21)
      11. Fitness Body Transformation | Simple Guide from Fat to Fit by Buff Dudes (19 Sept 17)
      12. How Eliud Kipchoge Ran a Sub 2 Hour Marathon by Mike Boyd (12 Oct 19)
      13. WHY I RUN by Barbell Brigade (11 Sept 19)
      14. How Skipping Every Day Transformed My VO2 Max - 30 Day Jump Rope Challenge by Goal Guys (30 Jun 20)
      15. How to Engage Your Glutes for Running by The Run Experience (8 Jul 19)
      16. The 6 Fundamentals of Muscle Growth | Mass Class by Bodybuilding.com (21 Jun 16)

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