Archive for January 24th, 2013

Need Help Passing Fitness Test in Two Weeks

Need Help Passing Fitness Test in Two Weeks

Here is a very common email received from a young man seeking to join a local police academy.  He has to pass his PFT in two weeks:

Stew, I have about two weeks until I need to pass my fitness test that will allow me to join the County Police Academy.  I need to increase my bench press by 40 lbs  and drop my 1.5 mile run time by two minutes.  What plan do you have or advice do you have for me?

Wow, I have to be honest, I am not sure there is ANY program out there that will allow for that kind of progress on what I am assuming reaching the minimum standards at best.  So you are likely not at all ready to push yourself at these levels yet.  Simply put — you need more time.  Depending on your current fitness level you might be able to get those goals in two months.

Strengthen Glute Medius to Avoid Common Knee Pain

Strengthen Glute Medius to Avoid Common Knee Pain

Here is an article written by a friend of mine who understands common overuse injuries with athletes as well as special operations training programs with regard to knee tendonitis that can shatter a military person’s Special Ops dreams.  Learn how to strengthen the legs /​ hips to help prevent nagging injuries such as Illiotibial Band (ITB) and add some lateral leg movements to your training.

BUD/​s Knee

The most common complaint of pain for a BUD/​s candidate it pain stemming from the Iliotibial Band (ITB, or I Tried BUDs). The ITB starts at the crest of the pelvis above the hip joint and runs to the outside of the knee. Attached to the ITB are the Gluteus Medius, Quadriceps and Hamstring muscles. Common issues with the ITB lead to lateral knee, hip and low back pain. A common issue with tight quads is pain  under the knee cap and tight hams often lead to low back pain.

How Does Creatine Fit into Military Diet and Training?

military diet and training 1

When you’re training for military duty, you want supplements that will give you the results you want, right? So when something like Creatine comes onto the market and is advertised as the “greatest muscle building formula known to man”…it’s tempting to believe all the hype and load up on the stuff.

However, as with everything you put into your body for a competitive edge, you still want it to be safe. And you don’t want to be ripped off.

Did you know the military actually spends a lot of time and money researching dietary supplements? They want to know what works and what’s safe too.

Soldiers, especially those that train for special operations, have the same mental and physical requirements as an elite athlete. However, there is an added concern for safety. You must be able to operate in various climates, often under extreme conditions with environmental risks. If any supplement a soldier is taking interferes with their health then a mission can be compromised and people can die. It’s that simple.