Archive for the ‘Air Force Fitness’ Category
Workout of the Week #14:
This is a way to mix in running mile pace runs with PT Pyramid training:
Pt Pyramid / Mile Goal Paced Runs
Run 1 mile timed
Do 10 sets of
Pullups x 1
Abs x 3
(do ten sets of the pyramid of the three exercises in circuit fashion selecting your abdominal exercise of your choice — for example situps, crunches, flutterkicks, plank pose (per second) Sample Set 1: pullups 1, pushups, 2, situps 3 each set progresses until set 10 = 10 pullups, 20 pushups, 30 situps.…
Come on, you know where the back machines are in your gym right? Well if you don’t, it’s the group of machines that rarely have anyone on them. That’s because people like to work muscle groups that get attention, like biceps and abs. However, those with strong backs will be the first to tell you it is one of the most important muscle groups on your body, not only for posture, but for any type of athletic movements.
This week is a combination workout that combines moderately heavy weights, cardio intervals, mixed with calisthenics. Following the non-impact/lift, you mix in a run / pt followed by a swim (or ruck for Army guys).
Also see links to previous 12 weeks of workouts of the week at the bottom of the page:
There is so much to learn about workout properly, it can be as confusing as you want to make it. However, there are some simple tips, tricks and hacks that anyone can do to make working out easier and more effective. Below are some simple fitness hacks that you can incorporate today to take your fitness to a higher level.
Military.com Fitness is starting a new section where we reach out to various medical and science professionals to get advice on fitness, injury prevention, injury rehabilitation, nutrition, and many other topics that will help our readers. Many emails ask our writing team about running faster, running injuries, and how to prevent them. I am pleased to introduce Dr. Michael Cassatt who is a former Navy corpsman and now a doctor of Sports Medicine . Dr Cassatt answers our “How to prevent running injuries” question with the following explanation: Injuries in runners are common. Injuries from the waist down can range from 1 in 4 runners, to 2 in 3 runners depending on training volume. Most of these injuries are preventable given a good training plan, quality running form, and a few specific exercises to help supporting muscle groups. There are a number of injuries that can occur from running including:
- Hip– Hip flexor tendinopathy, impingement, and bursitis.
- Knee– IT band syndrome, runners knee (Patellar tendinopathy), and meniscal tears.
- Tibia– Shin splints, compartment syndrome, and stress fractures.
- Foot and ankle– Achilles tendinopathy, peroneal tendinopathy, plantar fasciitis.
I come from a family of patriots. We all support our Veterans, our military service men and women and our country regardless of the date on the calendar or the status of world events. My grandfather is part of the Greatest Generation as a WWII Veteran. My uncles are Veterans of the Vietnam War. I am a the spouse of a GWOT Veteran who served our country valiantly during a career that saw both peace and conflict. So, during a time when we celebrate our Nation’s birth, it seems fitting to also thank those who graciously and unselfishly support our troops, respect our flag, and serve our Veterans. This week, while we’re spending time with family and friends, I want to introduce you to a couple of patriots & patriotic organizations that have inspired me.
Want a cool trick to help your body decide how to use those calories you just ate? Exercising right before and shortly after a big meal can help to activate a protein inside your muscle cells called Glut4. GLUT-4 is a protein that, when increased, tells your body to put calories into muscle tissue, instead of fat cells.
Each year during the summer, the Service Academies offer a week long “summer camp” to incoming high school seniors interested in becoming Midshipmen or Cadets at the Naval Academy, West Point (Army) or Air Force Academy. I have had the honor of being a guest PT instructor at the USNA Summer Seminar on one of the 0600 am workouts for the past 16 years.
With over 800 students of varying fitness levels, the PT becomes part education and part workout — teaching and practicing time tested skills to the candidates that will help them score better on fitness tests. We also push those who came physically prepared with a challenging workout while at the same time give sensible options to those who are not physically prepared to train at a basic fitness level yet. For instance, some will resort to knee pushups when they fail at regular pushups or do crunches when they cannot do situps fully.
Did you know there are about a million ways to break a toe? Well, maybe not a million but I can tell you that a door frame, an asphalt driveway, or a box of National Geographic magazines will usually do the trick. To say I was accident-prone when I was a kid is pretty much an understatement. From broken toes and arms, to endless bruises, abrasions and sprains, I was always sporting a cast or a splint of some sort. I wish I could blame it on some right of passage into adulthood, but, alas my klutzy nature has landed me in more than one painful situation over the years, like the heavy wedge I knocked into my foot while splitting wood with a sledge hammer this past weekend. If you find yourself exceptionally attractive to accidental incidents, it’s time to learn some simple ways to go from clumsy to carefree this summer.
Ah the push-up, probably one of the best exercises of all time. Who could disagree with that? (Ok, maybe the squat, but the push-up is certainly up there as one of the best!). To build solid muscle and strength you need to keep you muscles guessing, which means varying up your routine and the below interactive infograph does just that! Each silhouette leads to a video of the push-up being performed.
This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52 (currently undergoing crowdfunding), the most unique and fun way to lose weight.
Are you tangled in the web of weight loss fads and endless contradicting information on the web? Hopefully you haven’t fallen victim to one of these fads, wasting money and time with the hopes to lose a few pounds, only to gain more back in return. I know, it’s frustrating and millions of people share your pain. Below I explain several myths that you might be doing right now to try and lose weight. If you are, then stop wasting your time and money.
This week, we did an all-time favorite workout that we have been doing for decades. It truly is a classic workout and if you are ever in the area where we train, you can join us. Especially now, as we are cycling out of the weight / strength cycle and merging into the running, swimming, higher rep PT cycle to prepare for crushing any fitness test.
Ever get tired of the same workout products being pushed out by massive business conglomerates? Luckily, with the help of crowdfunding, just about anyone with a new product; or even idea to bring to market can showcase their imagination, and you would be surprised at what you can find!
Never contributed to a crowdfunding campaign before? It’s easy, simply click the “contribute” or “back this project” button, and when the campaign ends (if it reached its funding goal) you will get the product you chose.
Fitness expert and inventor of Strength Stack 52 fitness cards, Sergeant Michael Volkin, has only three main rules for staying in shape. He refers to all three of these rules as the DCNs of fitness. “If you use my rules of DCN, you will have a killer body and be healthier than ever” he claims. So what is DCN? We wanted to know too, so we asked Sergeant Volkin.
Here is a new favorite combination of running / swimming / weights and calisthenics done in a two part workout or one long session of 2–2.5 hours. Remember there is no 30 minute gym workout that will prepare you for a day of ANY military training. You have to put in the time / distances in many activities.
The warm weather is upon us and the skimpy clothes are coming out of the closet. If you always wanted to look great in skimpy clothes but didn’t want to spend an hour a day at the gym, then use the below time-saving workout tips to tone up and look great.
I’ve been going a bit stir crazy the past few weeks and just recently figured out why. The long winter and a late spring have left me with a prolonged case of cabin fever. I partially blame my restlessness on my ethnic roots. My ancestors rarely ever stayed in one place for an extended period of time which may be why I’m genetically predisposed to being a perpetual travel bug. Much like military families, I learned a lot about travel early in my life. My parents were always loading us kids into the station wagon to destinations unknown, well, at least it felt that way to four kids in sweatshirts, jeans and hushpuppy shoes. So, while I scope out travel brochures and exotic destinations, I thought it might be fun to figure out if travel is good for you after all!
“Stew — What was your best workout you did last week?” asks an Army ROTC cadet. “Anything new? Something classic? I would love to hear what you come up with in your Spec Ops Team sessions.”
Many readers have been asking to post some of my favorite workouts we come up with each week with my pre-Military / Spec Ops PT groups. Sounds like a plan. I will post my favorite workouts of the previous week here on Monday’s each week.
This workout will vary each week as I tend to pick favorites that are a combination of upper body / lower body weights / calisthenics, or swim or run PT mix, or mix it all together for a challenging full-body / cardio burnout day. So without over-talking it — here it is: “The Modified Murph with TRX and Kettlebells”
If you are into these type of workouts, you may have heard of the “Murph”? It is a workout in honor of Navy SEAL officer Michael Murphy (MOH recipient) used often as a “Memorial Day Murph” workout in the CrossFit world. It is actually a classic workout done my future Special Ops guys for decades.
I consider my sister-in-law, Dana, a real sister to me. She is kind, compassionate, fun, wonderfully opinionated and loves me unconditionally. I always welcome her advice and recommendations and she has never steered me wrongly. Last summer she said I must watch The Avengers movie. What a fun ride! It was cool to see so many of my favorite characters like Thor, Ironman, and the Hulk joining forces to fight evil. The only challenge was that I knew nothing about Captain America. Friday night, I finally watched the first Captain America movie and can’t wait to see the sequel that apparently was a blockbuster at this past weekend’s opener. What caught my attention was the desire this scrawny little guy had to serve his country and sacrifice for the greater good of mankind. Fortunately, you don’t have to look too far to find those willing to raise their shields to protect our country. From our incredible service men and women to every day difference-makers, we all have a little bit of Captain America in us.
Plyometrics became popular for Olympic-bound athletes. And many professional and elite athletes are familiar with workouts that include vertical jump training to improve their performance on the track or on the court. But you’re a soldier. Is it possible that plyometric training can provide some value for the military?
The short answer is yes. Let’s talk about what plyometrics is, and isn’t, and how you can use it to improve your performance on the battle field.