Archive for the ‘Army Fitness’ Category
Between Halloween candy, Thanksgiving stuffing and Christmas cookies, your body will take a brutal calorie beating this holiday season. This is the perfect time to start or change that workout routine.
Your body has an amazing ability to adapt and for most people, working out consists of what I call a “zombie workout”, which involves going to the gym and doing the same exercises over and over. I see people actually yawning while working out. Your body can’t possibly be getting an effective workout while yawning!
For those of you who connect with me regularly, you know my passion for our military and our veterans. From the bravery, courage, and inspiring leadership of my amazing veteran husband, Mark Gauger LtCol USAF(ret), to the thousands and thousands of everyday people who have risen up to serve our nation so valiantly, I remain in awe of your service and sacrifice. Recently, working here in Maine with the Travis Mills Project and the expansion of the National Veterans Family Center, I have become acutely aware of the unspoken needs of our Armed Forces. No where is that need more evident than in the tragic death of Marine veteran, Clay Hunt, in 2011. This article is a spotlight on a team who has taken up Clay’s torch to inspire leadership and provide mentorship for our veterans.
Once you pass all your tests and have been accepted into the Army, there are some simple questions that will come up. Army Basic Training. Yes, it’s physical, but what else happens? In this video, soldiers answer your questions about Army Basic Training:
What’s My BMI? And other useless questions…
The BMI, or body mass index is a measurement that some doctors and other administers use to determine if a person is obese, or right in line with where they should be to be healthy. However, health and a healthy lifestyle really have more to do than the number on a scale.
For example, there was a man in Mexico that weighed in at 1200 pounds. He was desperate to lose weight and nothing seemed to work for him no matter how much or how little he ate. The curious thing was that based upon his blood work…he was normal and had all the “stats” of a healthy individual. However, most people (including this man) would agree that living in a 1200 pound body is the furthest thing from healthy.
Some people mistakenly believe that “supplements” refer only to the stuff that meatheads use to juice up and bulk up, creating muscle that’s all for show with no real strength to back their play. And…there are some old-school philosophies out there that still support this antiquated way of thinking.
But make no mistake…supplements backed by science have a place. You see the results on the sports field. And, you see the result on the field of battle. Still there are skeptics that ask if there is any validity for the best vitamins for men training for military?
I’ll admit it; I am hooked on bodyweight exercises. I have been working out for 2 decades, rotating through dozens of different workout fads, but one aspect to my workout programs that have always been consistent are the use of bodyweight exercises.
In sport training, the research results for water training and water running suggests that when you do your workouts in an aquatic environment you may get better results. What kind of better results? Think about great lung capacity and better oxygen consumption. It turns out that what works for man and beast for rehabilitation training may actually have untold benefits for your everyday workouts!
The role of women in military is evolving. Well, at least the “official” policy seems to be changing for female soldiers in the United States.
I say “official” because the debate surrounding the decisions military administration revolve around women in combat. But the reality is that women have been actively involved in combat in just about every war in history, even if it was in an “unofficial” capacity. Heck, if Martha Washington can fight on the battlefield (she wasn’t just sewing stars on the flag!)…maybe a modern military woman can as well. No sewing needles needed!
Questions like these make me appreciate the younger generation more and have hope for the future of our country. This young man wants to serve this great country of ours, but yet is struggling with the decision of the Army or Navy. Here is his question:
Sir, I’m currently a junior in high school, and I’m having some trouble deciding upon a branch of the military. At the moment, I am PTing with the Army, with plans to go infantry and eventually Ranger. But whenever I decide on that, something just says, “SEALs!” and then I have more trouble. I haven’t signed any paperwork with the Army yet, and I would very much appreciate any help or advice you could give me. Thank you
Sure there are inter-service rivalries between all the branches of our military but in the end, we are all on the same team. Here are some things to consider about your decision:
Looking for a fun and intense workout routine? Good, you came to the right place! Too many people approach working out as a chore, but it doesn’t have to be that way. If you turn working out into a fun competition you will be surprised at how intense and fun they can really be. Here are three fun workouts you can do anywhere, even at home.
Update: Have you ever had a moment in your life when someone or something changed you forever? Yesterday, I had that moment. In a rustic dining hall packed with veterans, lobster, laughter and an whole lot of camaraderie, I met Travis Mills. His jovial spirit and engaging smile don’t serve to mask the tragedy he’s been through…those traits are who he is and who he has always been. Travis has a divine spark within him which manifests as a burning desire to support, encourage and lift others up especially during difficult times. This is his story of help and hope for fellow veterans and their families.
Fitness programs today are pushing the limits of comfort and getting creative to produce a better warrior or tactical athlete using simple methods that can be accomplished anywhere. Some trainers agree with these methods / some disagree with methods that push the limits of what athletes should do in a day. But regardless of what you think about these type of workouts, this is one such workout that works the entire body, challenges the cardiovascular system, and is actually a fun group workout called the Devil’s Mile with a Tire.
If you remember, a Devil’s Mile is to select four exercises and perform them for a quarter mile each. Such as one of our favorites: 400m bear crawl, 400m walking lunges, 400m fire man carry (200m each partner), 400m burpee broad jump.
PTSD is a very real and often misunderstood event. It’s not like a missing limb or deep cut. You can’t always see obvious physical signs. However, the wounds are very well and just like shrapnel, need to be discovered and removed before real healing can begin.
When a soldier returns from combat or other traumatic event — part of who they once were may be left in the field. The statistics about the difficulties of resuming a “normal” life state-side are staggering.
However…the more that family, friends, and the military learn about PTSD, post traumatic stress disorder, the better it can be recognized and dealt with. Rather than thinking — he’s just pissed, or she’s just depressed — we can get to the heart of the matter.
New Army physical fitness standards are bringing Military weight loss front and center. Anybody who has struggled with weight loss knows that figuring out the best way to eat to stay fit and to perform physically is tough. For some it’s about finding the time; for others it’s wading though all the information about nutrition to figure out what works and what’s crap.
Now, if you’ve followed us here, then you already know the importance of heart health and max physical performance in military duties. This is why Military Grade Nutritionals provide the stuff that builds a strong foundation – your cardiovascular system. So let’s talk briefly about military weight loss, various diets and theories, and heart health.
PT Progression #5 is the PT and Advanced Movements Workout:
You now are ready to advance to full body movements in between sets of pullups and pushups and even replace pushups with more dynamic exercises like burpees, push presses, and 8 count pushups. Traveling to and from the pullup bar and the PT area will now require you to bear crawl, low crawl, fireman carry a partner, do a farmer walk with heavy weight, or any other creative method you can think of adding that will assist in your preparation for military, police, or fire fighting training.
PT Pyramid with More Mileage:
Every 5th set run a mile fast pace:
Set 1: 1 pullups, 2 pushup, 3 situp
Set 2: 2 pullups, 4 pushups, 6 situps
Set 3: 3 pullups, 6 pushups, 9 situps
Set 4: 4 pullups, 8 pushups, 12 situps
Set 5: 5 pullups, 10 pushups, 15 situps…
So you want to know how Hugh Jackman got so ripped for his movie Wolverine? Well, you have two options: hire his extremely expensive fitness trainer Mike Ryan, or you build your own workout program based on his advice. If you are interested in the latter, read on.
Part four of the PT Progression Series is about adding the final segment of most fitness tests into the calisthenics workouts — RUNNING. Learning to run at your goal pace is critical for optimal performance and you must practice it so often that it actually becomes “muscle memory” when you run. You should be able to transition from the the PT section into the running test easily and know by the way you are breathing, swinging your arms, striding how fast you are going. This takes practice though.
You can make a pyramid out of this one or make it one tough super set but each “rest” period in between sets is a run of a variety of distances. These type of workouts not only help your body learn how to transition from PT exercises to running, but can also help you in simulating other exercise events like obstacle courses, combat conditioning courses, and other job related challenges.
Part three of the PT Progression Series is to build upon a foundation that you have created over the past few months. Once you have mastered the PT Pyramid and the Super Set and can handle workouts with volume of 100 pullups and 200 pushups, then it is time to test your new found strength. This workout will increase your muscle stamina and endurance which is really the goal of mastering PT tests. The Max Rep PT is ideal for those who are stuck in the 10–15 pullup, 70–80 pushups / situp range. In a 5–6 week period of doing this workout just once a week as shown below, most people were in the 20+, 100+, 100+ range on the pullup, pushups, situps tests. But, like I said earlier, you need a foundation of fitness before trying this workout.
The new goal to achieving the volume of PT reps that you are used to is now to get those numbers in as few sets as possible. For instance, for our standard 100 pullups, 200 pushups, 300 situps workout then plan is to get these numbers in max rep sets. It is recommended to only do this workout once a week but you can combine like this during your week:
Part #2 of the PT Progression Series is the Super Set.
This is a series of answers concerning a question about getting better at pullups, pushups, and situps for both fitness testing as well as bootcamp, police or fire academies.
The Super Set is also considered a Foundation Workout similar to the PT Pyramid where the goal is to increase the weekly total volume of your repetitions in pullups, pushups, situps in order to get better at taking calisthenic fitness tests. Having a solid foundation by using both the PT Pyramid and the Super Set will enable you to build your muscular endurance by increasing your daily volume in smaller sub-max rep sets. Eventually you may fail at these predetermined number of these sets, but that is fine. Keep pushing and resort to knee pushups for pushups, crunches for situps, or flexed arm hang for pullups for the last few remaining sets of the program.
A super set is nothing more than a circuit but made with a set number of repetitions and a range of sets for you to shoot for in the workout. For instance, to ace the pullups, pushups, situps, test you can make a super set like this:
Everyday someone asks about improving in fitness tests. Many people have issues with not just performing on an entry level fitness test (join military, police, fire), but also progressing in a manner that will enable them to perform well at Boot Camp or Police and Fire Academies. Here is an email from a concerned student who is preparing to join the military in the next year:
Stew, How do I get better at pullups, pushups, and situps? I know I should do more of them but how do I arrange workouts so I am going to see progress frequently (weekly / every other week)?
This is a great question because we all have to start somewhere and then we progress into being PT animals eventually. The good news is that you have a year to train but you need to start now. I am going to make my next several articles focus on the PT Progression Method. It all starts with building a foundation and then advances in the following workout arrangements.