Archive for the ‘Marine Corps Fitness’ Category

7 Fitness Hacks That Could Change Your Life

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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.

Ask the MD — Becoming a Stronger Runner

U.S. Air Force Senior Airman Angela Duff, 62nd Aerial Port Squadron

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.

United We Stand

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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. 

A Cool Trick to Redirect Calories to Muscles Instead of Fat

glut4Want 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.

Service Academy Summer Seminar — USNA

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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.

Favorite Workout #5: Last Week

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Here is the fifth week of the Favorite Workout of the Week series.  We did this workout with more than 30 delayed entry program SpecWar candidates, ROTC, and OCS students.  This is one of those classic workouts that you can do once a week and know you are getting a tough workout in as well as mark your progress because everyone fails at this one at some point.  This one is also a great way to simulate obstacle courses if you do not have one to train on.  The running to/​from the pullup bar, doing burpees or pushing exercises, add in some crawling and you have a simulated obstacle course workout.

New: 100 Push-​​Up Variations [Infograph]

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.

The 100 Push-​​Up Variations infograph was developed by Sergeant Mike Volkin of Strength Stack 52 and Dan Delisle of PushXpro

 

Busted! 6 Weight Loss Myths that will Make You Cry

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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.

Favorite Workout #4: Last Week

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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.

An Awesome Secret to Finding New Workout Products

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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.

Take a look at these innovative crowdfunding campaigns going on right now.

What is a Ruck? Great Question

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For many, the term “ruck” is a new word.  Defining RUCK is difficult to someone who has never moved out with 50+ lbs in a backpack for many, many miles.  The definition can be as simple as walking around with a backpack on a hike or as difficult as moving fast with all your military gear, loaded for bear, over rugged terrain, infiltrating to your objective.  But the terms, ruck, hump, or forced march, all really mean getting your gear from A to B in a backpack.  Here is a question, that prompted this discussion:

Stew, I am adding backpacking to my workouts — usually 20-​​25lbs.  My buddy told me I was “rucking.”  After a google search, I see that is what I am doing, but I really have no idea what kind of pace is a ruck.  Is it a fast walk, slow jog, nice and easy walk so you can go all day?  How should I incorporate it into my workouts?

Favorite Workout #2 from Last Week

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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.

Use these Workout Tips to Get a Beach Body in Half the Time  

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.

Adventures in Travel

Family travel

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! 

Favorite Workout #1 — Last Week

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“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.

Pull-​​ups: Part Three — Going from 10 to 20+ Pull-​​ups

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This article is part THREE of the three part series on Twenty Pull-​​ups for Women:

1) HOW to get your first pull-​​up,

2) Getting the USMC women’s maximum on the Pull-​​up Test,

3) Getting the USMC maximum on the Pull-​​up Test (20 reps) – this article.

From Major Posey:  “A fellow Marine once told me that I couldn’t learn to do 20 pull-​​ups.  In that instant I decided to make 20 pull-​​ups my goal.  At the time, I had been doing pull-​​ups for 7 years or so and had worked my way up to 12 without much deliberate effort.  I simply did a few straight/​max sets a few times a week.  As such, I was surprised to hear my buddy claim with the upmost confidence that 20 pull-​​ups were beyond the upper limit of my pull-​​up potential.  It did not make sense to me.  I could do 12, so why not 20?  Was there a proprietary limit on how many pull-​​ups a person could learn to do?  Surely he was kidding.  He wasn’t.  He pointed out that I had been doing pull-​​ups for 8 years, so if I were physically capable of performing 20 pull-​​ups, I would have already done so.  I countered that I had not yet reached 20 pull-​​ups because I had never tried.  He retorted by throwing his hands up, shrugging his shoulders, and stating that women simply could not do 20 pull-ups—it was impossible.  I assured him it was not only possible for a woman to do 20, but more than 20.  So we made a bet that each of us would out perform the other on the next PFT.  The plan was we would each do as many pull-​​ups as we could, neither one of us stopping at 20 repetitions. Since the PFT was less than a couple months away, and since he was already performing 18 or 19 pull-​​ups, I decided to get serious about my training.”

Pull-​​ups: Part Two — Going from 1 to 10 Pull-​​ups

Little Known Hardgainer Supplement To Build Muscle

This article is part two of the three part series on Twenty Pull-​​ups for Women:

1) HOW to get your first pull-​​up,

2) Getting the USMC women’s maximum (8 reps; this article)

3) Getting the USMC male maximum (20 reps).

Adding Pull-​​up Repetitions — Turning Pull-​​ups into an Endurance Exercise (AKA: adding repetitions)

After you have reached the first and toughest hurdle of this journey—the first pull-up–this step is easy comparatively.  The basic training principles for how to succeed at pull-​​ups are the same as in the How to Get Your First Pull-​​up article—practice pull-​​ups often—but now we add another step to the equation to help you build up your endurance (muscle stamina).

Pull-​​ups: Three Part Series — From Zero to Twenty Reps

Why Bodyweight Exercises Rule!

I received one of the best email responses in over a decade of writing articles on tactical fitness and fitness testing this week.  In fact, it was such a good introduction to Major Posey (USMC) that I wanted to share the story of this Marine going from zero pull-​​ups to 20 pull-​​ups!

Major Posey writes:  I read your article where you spoke about young girls not being educated physically like they should and about how this is a societal issue.  I couldn’t agree more.  I stumbled across the same information in my research for my pull-​​up paper (Duped by The Frailty Myth).  So, I definitely agree it is a socialization and educational issue.

After I wrote a basic news /​ opinion piece on the USMC delaying the pull-​​up portion of the PFT for women, I realized I needed to focus more on education and TEACH methods to improve on pull-​​ups not just argue that women can do pull-​​ups if they just do them.  With the assistance of Major Misty Posey, we are creating a three part series on

1) HOW to get your first pull-​​up, (this article)

2) Getting the USMC women’s maximum pull-​​up (8 reps), 

3) Getting the USMC maximum pull-​​ups (20 reps). 

Are You a Captain America?

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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 and Vertical Jumps

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.