A: Cadet Chad,
We just love to hear success stories from our readers. Keep up the great work!
We have a two-part answer to your question. First, the best way to prepare for multiple events is to practice doing exactly what you will endure in the competition. If your day includes an obstacle course, APFT and a 10-kilometer rucksack march, than that is how you train. As your body gets conditioned to the level of stamina, continue to up the training a little.
I once participated in a 20-lap swimming race. Because I had been swimming miles each day alternating between sprints and stamina training, when it came to that race, I was just more adequately prepared than the person who wound up getting second place.
Build up slowly on your endurance and then continue adding on to your workout until the events seem easy. For variety, try Craving Competition Part II. This workout will help you build strength, agility and stamina.
Second, add core training to your workout calendar. Like Craving Competition 1, the workout is full-body, focusing on the core. As a reminder, your core is where all movement originates. A strong core is where you will get explosive power and speed. A strong core will help protect your back while you carry your rucksack.
As a reminder, stretching and rest is just as critical to your training as is your exercise plan. You can over-train. To win this competition, you need to build up slowly to the level of strength and stamina that you desire. Take two non-consecutive days off where you allow your body to recover. Lastly, make sure to stay well hydrated.
Good luck with your competitions next season, and let us know how you and your team do!
HOOAH!
Ken and Stephanie Weichert
Operation Craving Competition, Pt.2 courtesy of GX magazine and www.NATIONALGUARD.com/fitness
Foam Rolling: Perform 3-6 minutes of foam rolling, or self-myofascial release techniques, in order to improve flexibility and sports performance, and to reduce potential injuries.
Aerobics: Perform 5-8 minutes of aerobics exercises, such as Running in Place, Side-Straddle-Hops “Jumping Jacks,” or High Steps/Knees.
Stretching: Perform 3-6 minutes of flexibility exercises.
<-- SHOULDER BRIDGE -->
Equipment needed: Stability Ball
Start: Place your calves on top of a stability ball while on your back on the ground. Lift your rear end off the ground until your lower back and legs form a straight line. Keep your head, arms and shoulder blades on the ground.
Actions: While keeping your abdominals tight, slowly roll the ball toward your rear end by contracting your hamstring muscles. Return to the start position and repeat until your goal is reached. Exhale through your mouth while rolling the ball toward you and inhale through your nose as you return to the start position.
Basic: 10-20 seconds, or 1-10 repetitions.
Note: Basic level participants may rest their back on the ground in between repetitions.
Intermediate: 21-40 seconds, or 11-20 repetitions
Advanced: 41-60 seconds, or 21-30 repetitions
Extreme: 61-90 seconds, or 31-40 repetitions
Equipment needed: Bench, platform, or Bosu
Start: Balance your body on your hands and feet with your back and legs forming a straight line. Elevate your legs by positioning your feet on a platform that is 12-24 inches off of the ground. Maintain a neutral spine, feet together or up to 12 inches apart, hands shoulder-width apart, legs and arms straight.
Actions: While keeping your abdominal muscles tight and your arms straight, bend your left knee and move it toward your chest until you reach 90 degrees of knee flexion. Return to the start position. Switch legs and repeat. Continue until your goal is reached. Exhale through your mouth while you thrust each knee and inhale through your nose as you return to the start position.
Basic: 10-20 seconds
Intermediate: 21-40 seconds
Advanced: 41-60 seconds
Extreme: 30-60 seconds while performing a push-up after each knee thrust.
Equipment needed: Stability Ball
Start: Begin by balancing your body with your feet or lower shins on the stability ball and your hands on the ground. Tuck your knees in toward your chest.
Actions: Lift your rear end upward by straightening your legs and engaging your abdominal muscles. Advanced to Extreme standards note: Continue elevating your rear end until your back is perpendicular to the ground and aligned with your arms. Hold for a few seconds. Return to the start position and repeat until your goal is reached. Exhale through your mouth while elevating your rear end and inhale through your nose while returning to the start position.
Basic: 10-20 seconds, or 1-2 repetitions (no pike)
Intermediate: 21-40 seconds, or 3-6 repetitions (no pike)
Advanced: 30-45 seconds, or 7-12 repetitions
Extreme: 46-60 seconds, or 13-20 repetitions
Equipment needed: Stability Ball
Start: Balance your body with your front hips and abdomen on a stability ball, arms extended and aligned with your back, palms facing down, legs straight and feet 12 inches apart.
Actions: Tighten your lower back muscles and pull back your elbows until your form a slight arch in your lower back. Return to the start position and repeat until your goal is reached. Exhale through your mouth as your arch your back and inhale through your nose as you return to the start position.
Basic: 10-30 seconds, or 5-10 repetitions
Intermediate: 31-60 seconds, or 11-25 repetitions
Advanced: 61-90 seconds, or 26-50 repetitions
Extreme: 91-120 seconds, or 51-75 repetitions
Equipment needed: Pull-up bar that is positioned approximately 3-4 feet from the ground
Start: Sit underneath the pull-up bar. Place your hands over the top of the bar and grasp it tightly with your arms shoulder-width apart. Tighten your abdominal muscles and elevate your hips until your back and legs form a straight line. Adjust your foot position until your chest is directly under the bar.
Actions: While keeping your abdominal muscles tight, pull your body toward the bar by bending both elbows. Return to the start position and repeat until your goal is reached. Exhale through your mouth as your pull your body upward and inhale through your nose while you return to the start position.
Female standards:
Basic: 5-10 seconds, or 1-3 repetitions
Intermediate: 11-20 seconds, or 4-8 repetitions
Advanced: 21-40 seconds, or 9-15 repetitions
Extreme: 41-60 seconds, or 16-24 repetitions
Male standards:
Basic: 5-15 seconds, or 1-5 repetitions
Intermediate: 16-30 seconds, or 6-12 repetitions
Advanced: 31-60 seconds, or 13-25 repetitions
Extreme: 61-90 seconds, or 26-40 repetitions
Equipment needed: Bench, platform, or Bosu
Start: Sit on the edge of a sturdy flat bench with your hands slightly behind your hips, gripping the bench tightly. With your legs together and knees bent 90 degrees, place your heels on the ground and point your toes in the air. Straighten your elbows, elevate your hips, and move your hips slightly away from the bench.
Actions: Slowly lower your body by bending both elbows 90 degrees. Point your elbows backwards while lowering your body. Do not allow your elbows to point in or outward. Return to the start position and repeat until your goal is reached. Exhale through your mouth and your lower you body and inhale through your nose as you return to the start position.
Basic: 1-10 repetitions
Intermediate: 11-25 repetitions
Advanced: 26-50 repetitions
Extreme: 20-30 repetitions with a medicine ball on your lap
Equipment needed: None (Should be performed on soft surfaces)
Start: Sit on the ground. Bend your legs 90 degrees at the knees, heels down, arms slightly behind you, palms on the ground, and fingers pointing forward. Elevate your hips until your rear is 6-12 inches off of the ground.
Actions: Walk your body forward, using your arms and legs, until you have reached your goal. Breathe naturally, in through your nose and out through your mouth.
Basic: 30-60 seconds
Intermediate: 61-90 seconds
Advanced: 91-120 seconds
Extreme: 3-minutes
Equipment: None
Start: Balance your body on your hands and feet with your back and legs forming a straight line. Maintain a neutral spine, feet together or up to 12 inches apart, hands shoulder-width apart, legs and arms straight.
Actions: While keeping your abdominal muscles tight, open your legs simultaneously 15-20 inches and promptly return to the start position. Perform a push-up by bending both elbows until the upper parts of your arms become parallel to the ground. Return to the start position and repeat the sequence until your goal is reached. Exhale through your mouth as your lower your body and inhale through your nose and you return to the start position.
Female standards:
Basic: 1-3 repetitions
Intermediate: 4-8 repetitions
Advanced: 9-15 repetitions
Extreme: 16-25 repetitions
Male standards:
Basic: 10-20 repetitions
Intermediate: 21-45 repetitions
Advanced: 46-65 repetitions
Extreme: 66-90 repetitions
Equipment: Barbell, plates and collars
Start: Hold a barbell loaded with the desired amount of weight for high repetition. Stand with your feet shoulder-width apart and keep your shoulder blades retracted.
Actions: Lower your body until you reach 90 degrees at the knees, with your hips moving back as if sitting on a chair. Maintain your weight directly over the middle of your feet and heels. Keep your knees aligned with your feet. Grasp the bar with an overhand grip slightly wider than your shoulders. Note: You should not lift any more than you can comfortably repeat with good form. Keep your head forward and back straight. Do not allow your knees to move forward past your toes or allow your back to arch. The bar should line up halfway between your toes and your heel. Place one foot behind you for support (if needed) and keep your abdominal muscles tight. In one explosive movement, draw the barbell up to your hips, then shoulders, dropping your elbows while bringing the weight up. Press the weight over your head. Return the weight to your clavicle and down to the tops of your legs by lifting your elbows and dropping the weight straight down. Return your back foot to a neutral stance. Repeat until your goal is reached. Exhale through your mouth as you press the weight upward and inhale through your nose as you return to the start position.
Basic: 5-10 repetitions (standing and squatting only)
Intermediate: 8-15 repetitions (no overhead press)
Advanced: 10-15 repetitions (full clean and press)
Extreme: 16-25 repetitions (full clean and press)
Equipment: Stairs
Start: Assume a “standing start position” by placing your toes behind the start line with one leg 12-18 inches behind you. Shift your weight on the front leg and bend your lead knee 90 degrees. Bend your trunk forward with opposite arm in front and slightly elevated.
Actions: Sprint up the stairs as fast as you can. Descend carefully. Repeat until your goal is reached. Breathe naturally.
Basic: 1-3 sets of stairs, or 8-24 steps
Intermediate: 4-8 sets of stairs, or 32-64 steps
Advanced: 9-15 sets of stairs, or 72-120 steps
Extreme: 15-20 consecutive sets of stairs upward, or 120-160 steps
Equipment needed: safety cones, set approximately 3-4 feet apart, and aligned in a straight column
Start: Stand behind a column of cones.
Actions: With light explosive movements, run forward while weaving in and out of the cones. Repeat until your goal is reached. Breathe naturally.
Basic: 20-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds
Extreme: 91-120 seconds
Equipment needed: Agility Ladder
Start: Stand behind the first section of the agility ladder.
Actions: With light explosive movements, step into the first section of the ladder with your left foot. As your right foot reaches the first section of the ladder, quickly move your left foot forward to the next section. Repeat until your goal is reached. Elevate your knees as high as possible during each steeping movement. Breathe naturally.
Basic: 20-30 seconds
Intermediate: 31-60 seconds
Advanced: 61-90 seconds
Extreme: 91-120 seconds
Interval Running Drill
Equipment needed: None
Start: Assume a “standing start position” by placing your toes behind the start line with one leg 12-18 inches behind you. Shift your weight on the front leg and bend your lead knee 90 degrees. Bend your trunk forward with opposite arm in front and slightly elevated.
Actions: Run at a moderate pace for several feet and run at your best pace for several feet. Repeat until your goal is reached. Breathe naturally.
Basic: 1-2 minutes
Intermediate: 3-6 minutes
Advanced: 7-15 minutes
Extreme: 16-25 minutes
BONUS EXERCISE
Start: Place a large tire 12 inches in front of you and stand with a neutral spine, arms at your sides, and feet shoulder-width apart. Grasp the handle of a sledgehammer.
Actions: Hammer the side of the tire and return to the start position. Continue until your goal is reached. Exhale through your mouth as you hammer the side of the tire and inhale through your nose as you return to the start position. Warning: If sharing a tire with another participant, hammer the tire one person at a time.
Advanced: 60-90 seconds
Perform the warm–up exercises.
- Bronze Medal: 1 full set = approximately 45 minutes
- Silver Medal: 2 full sets = approximately 60 minutes
- Gold Medal: 3 full sets = approximately 75 minutes
- Note: The Warm-up and Cool-down Phases are performed only once.
Monday
- Operation Craving Competition
Tuesday
- Running Long Distance 3-6 miles
- 8-min Abs x 1-2 sets
- Note: Download “8-min Abs” for FREE on iTunes
Wednesday
- Operation Craving Competition
Thursday
Friday
- Running Interval Training x 2-4 miles
- 8-min Abs x 1-2 sets
Saturday
- Operation Craving Competition
Sunday
Nutrition Advice:
- To lose additional body fat, try reducing your intake of breads, pastas, dairy products and sugar
- Check with your physician before making any changes to your diet or exercise plan
- Want to read more diet advice? Go HERE and read Operation Diet Dissection
Remarks:
- Repeat 7-day schedule x 4 sets to complete the month
- Rest periods may be adjusted, as needed. However, be certain to include 1-2 rest days per week for rest and recovery
- Perform no fitness training 24-48 hours prior to a competition
Equipment Needed:
- Foam Roller
- Stability Ball
- Pull-up Bar
- Bench, platform, or Bosu
- Barbell, plates and collars
- Stairs
- Safety cones
- Agility Ladder
- Large Tire (if performing the Bonus Exercise)
Would you like a free copy of Operation Craving Competition? Click HERE to receive the entire program with 7-day workout calendar.
Stay the course!
HOOAH!
Ken Weichert a.k.a. “SGT Ken”
Special Remark: Check out more workouts by Ken at www.NATIONALGUARD.com/fitness
Photo credits: Photos by EVAN BAINES, Photo illustrations by ADAM LIVINGSTON
Editorial credits: Operation Craving Competition courtesy of GX: The Guard Experience. GXonline.com.
© 2004-2009 Iostudio, LLC. All rights reserved.
Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.
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