Archive for the ‘Military Workouts’ Category
Like many people who are into fitness and exercising, you were likely to have started due to either improving your body image or athletics, OR a combination of both. My personal story was a combination of both. I started lifting weights at 13 years of age and mainly cut my teeth on the widely popular Joe Weider weight lifting books mixed with a healthy dose of calisthenics. Calisthenics has been a constant in my life ever since being introduced to them back in grade school. YES — Back when you had Physical Education everyday in school. The President’s Fitness Test was a competition among most students in our class. Therefore, my fitness foundation was calisthenics, free weights (some powerlifts / some body building sets), and whatever sport was in the season throughout middle and high school. (football, powerlifting, track, wrestling, baseball)
Once I joined the military, I realized quickly that there was much more to learn about fitness training. Not only are there workouts that can get you strong, create endless muscle stamina, enable you to run, swim, and ruck, BUT (this is for you body builders) you can actually keep most of your muscle. With proper nutrition and creative balance of weights, calisthenics, and cardio, you can not only be cardiovascularly fit, but strong, lean, and still have muscle mass. Just look at most active Special Operators today.
Learning how to balance tough Special Ops level training with injury prevention is a constant battle and a delicate balance between recovery, logical progressions, nutrition, hydration, and knowing when to put in 100%. Now that last part is a bit tricky because in Spec Ops training you need to give 100% all the time right? Well — not really — you have to know when to turn it on and when to back it down so you do not injure yourself. Here is an email from a 28 yr old trying to get the most of his last few months before the age limit no longer allows him to attend SEAL training:
“Stew, I am 28 and a SEAL candidate working hard everyday to prepare myself for what is to come. I am a former boxer and have found that when I do the sprints in your Navy SEAL Fitness book , I ache for a day and I am borderline pulling a hamstring. How do I do these workouts at my age and not hurt myself?”
Here is an email from a young man who seeks some advice about adding weights to his training plan. He is not only pre-training for the next track / cross country season, but also is preparing for Navy SEAL training after he graduates high school.
Stew, I was curious if I start to add some weights to my off-season program would it affect my running negatively? In other words, would it make me slower? I am also wanting to add Navy SEAL workouts into my training so I will be adding in swims, swims with fins, and various PT workouts. I read in a previous Navy SEAL article you mentioned about learning to be a good team player prior to joining the service — well I am doing that but I want to be the best team player I can be and in this case it means running faster. Any advice?
Team sports in high school go a long way in developing needed skills you will use everyday in the military. Simply being on a team with a competitive spirit is a great foundation to build upon once you join and you will especially need these skills in the Spec Ops community.
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!
The diversity of the TRX training device has continued to increase each year since it exploded in the fitness world a few years ago. The TRX just keeps getting better as more creative users post videos and the company, TRX Training, strives to build state of the art programming for trainers, professional athletes, military, special operation personnel and many others throughout the fitness spectrum.
The latest TRX development now fits in the palm of your hand – The New TRX Force Super APP. A twelve-week tactical fitness program used by all branches of the military, a huge video library to get ideas and gauge your form and technique, and an interactive timer to challenge your fitness levels are all combined in the new APP. Looking at other publications and videos, there can be over 200 exercises from this one system! You can see many of these in video format on the TRXtraining.com website as well.
Often life can get in the way of fitness performance as well as your basic health. The missing link to many Special Operations candidates as well as active duty members is proper amounts of rest, recovery, and stress mitigation skills. Actively pursuing recovery has to be done whether you are in a high level Special Ops training program or just trying to get through a stressful day at the office or home. Here is an email question that shows how easy it is to burn the candle at both ends. The problem is if this stressful life continues for too long, you can suffer some long term side effects of chronic stress which makes life very unpleasant for you and the people close to you.
Hey Stew — I am a Fire Fighter / Paramedic in a busy city making calls constantly when on duty. I am also training to go to Army SF Training with my National Guard Unit this next year. I am finding that my scores are not getting better (run/ruck times and PT scores) even though I am working out hard 5–6 days a week. I think I am doing everything right — what do you think can get me of this plateau of the last few months.
Do you know what you really want? Before you even think about putting together a workout plan, you need to sit down and set some workout goals. And…”get big” isn’t exactly the kind of goal I’m talking about!
Okay, so gaining muscle and “getting big” may be your ultimate long-term goal. That’s fine. But the problem is that too many guys give up too soon when they don’t turn into the Hulk overnight. First — that’s just not healthy. And second, it’s not realistic!
How do you fix it? You need a plan just like any successful mission. After all…how do you know you’ve succeeded if you don’t know your target. And how will you stay motivated without planning out those little steps that are going to lead to the big changes you’re anticipating?
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.
Now, I’ve never been one to dream about food but I have to say that after living in New Mexico for a few years working at White Sands Missile Range and Holloman AFB, I developed quite a taste for green chilies. As a meat & potatoes midwestern girl, spicy foods seldom, if ever, made it to my plate. So, it must have been the captivation of the high desert, the thin air, majestic mountain ranges, or even the expansive, clear night sky that drew me into not only the scenery but the culinary delights of the southwest. Little did I know that my indulgence into these potent peppers was a healthy one!
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.
Rhabdomyolysis is a word that not many people have ever heard or experienced. But recently, it has unfairly made the headlines with regard to difficult training programs such as CrossFit. I am not a CrossFitter, but this issue is part client and part trainer problem and not simply a CrossFit problem. Truth is, “Rhabdo” as many people refer to it, is very common in MANY challenging training programs such as military bootcamps, police and fire academies, even professional football, and body building. It is a deadly condition that should be studied by anyone who is a trainer, but also taught to students who are seeking challenging workout programs in harsh environments.
Defined, from a 2010 US Armed Forces study on active duty cases, Rhabdomyolysis is the breakdown of muscle cells with release into the bloodstream. If not treated, Rhabdomyolysis can be fatal and you can have kidney failure, heart attack, or stroke. It is definitely not a condition to make light of or wear as a badge of honor.
Some people think that training of the Navy SEALs is just like any other military training…until they go to special ops training in the military.
Only then can you fully appreciate the physical strength and mental fortitude required to get into a top military unit. You’ve got to have more than just muscles and speed. A lot of guys have that. In this video, you get an insider look at just one part of Navy Seal Training.
The internet is full of hilarious memes and the fitness industry is no exception. I have assembled what is, in my opinion, the funniest fitness memes I could find. Enjoy!
Fitness training, staying on track, and building a workout plan that gives you the best results can be tough. You’ve gotta find time to workout, figure out what to eat, find where to buy the best food and dietary supplements, and keep up on the latest fitness information so you know you’re getting the most from your training time.
That could be a full-time job one its own. Now, add in a hectic schedule that includes weird shifts, deployment, and moving around the country. It’s easy to just forget about it!
Ah, but don’t despair…there’s an app for that! And we’re going to cover a few of the most popular ones in this article. Keep reading!
What if you could increase the “strength” of your respiratory muscles? Would that improve your training results and result in better performance when you run, swim, bike or any engage in any other activity that involves breathing?
That’s exactly what was asked in a runner’s study to find out how respiratory muscle training could improve overall performance.
Most of us would agree that to improve physical performance you need to condition your heart, build your muscles, and practice your game or skills. But how many of us think of respiratory muscle training as a key component to improving lung function…and your game?
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!
A Kickstarter Campaign Features an “Accidental” Fitness Product
Fitness enthusiast Michael Volkin joined the Army only a few days after the tragic events of September 11, 2001. He left his job and family and after he graduated basic training, he was quickly deployed to Iraq. But Sergeant Volkin had an interesting job. Among his other duties, he was assigned to be the company fitness trainer. As one of the first wave of soldiers stationed in Iraq, he found himself having to lead a company through fitness regimens with little to no equipment available. So Sergeant Volkin quickly became an expert with bodyweight exercises.
Our Bodies are “ready for some football” now that summer vacations are over! We drafted fantasy teams and now it’s time the get a fantasy body, the way the players do. Here’s a video segment I did on Fox &
Friends during the real NFL draft with plyometric muscle and cardio moves like:
–Booty Ball Biceps
–The Line of Scrimmage
Try these football themed routines now that the season is about to start, and kickstart your muscle burn!
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: