Archive for the ‘Military Workouts’ Category

Will Inflammation Knock You Out?

TKO

It’s a well-​​known fact that grandfathers do no wrong.  They can fix anything and know everything, at least in the eyes of their grandchildren.  I was certainly no exception.  My grandpas were as tough as nails and always pushed me to be the best I could be.  “Grandpa T” was a police officer and a former boxer.  He had a speed bag in the basement and I remember watching with wide-​​eyed fascination as he pummeled away on that bag, not missing a single shot.  Apparently, that wasn’t the case for Manny Pacquiao in his bout against Floyd Mayweather.  Rumor has it that inflammation from a shoulder injury may have knocked Manny out before he even entered the ring.  Is inflammation keeping you from your best shot?

Warriors Healing and Wellness Event

  • April 23, 2015
  • Military Workouts
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Warriors for Healing

April is National Stress Awareness Month and May is National Military Appreciation Month as well as National Meditation Month; making it the perfect time for some expert tips on ways to manage stress and the powerful benefits of meditation and yoga.

Invest in Rest

U.S. Air Force illustration/Staff Sgt. Brandon Shapiro

After a very long day of appointments, phone calls, presentations and emails yesterday, I finished my last meeting at 8pm only to be met with a 90 minute drive home.  Now, I’m not complaining since my work is devoted to veterans especially the Travis Mills Foundation.  A long day worth every minute when it positively impacts veteran families.  Even with purpose and passion, full schedules can still take their toll on our health.  If you find yourself overworked and overloaded, your best Rx may be a prescription for rest.

hiit the game

The Top 13 Reasons Why You Need to Start Doing Bodyweight Exercises

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.

This article was authored by Sergeant Michael Volkin, inventor of HIIT the Game now on Kickstarter –the most fun way to get fit!

Listen to Science, HIIT Will Transform Your Body

HIIT the Game

Fitness fads come and go, but this new fad called High Intensity Interval Training (HIIT) might be here to stay.

HIIT uses a combination of quick intervals of intense exercise and short recovery periods to increase your heart rate, burn fat and work muscles in a short amount of time. In fact, HIIT is becoming the go-​​to training method for many professional fitness instructors. The allure lies in the ability to complete an entire workout in less than 20 minutes and burn fat. In fact, this type of training burns more fat than a regular 45 minute cardio session since it keeps your heart rate up and gives your metabolic rate a boost.

NikkiFitness Two-​​Week Resolution Kick-​​start Plan!

  • January 2, 2015
  • Military Workouts
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Slimnastics

It’s here. 2015. To make sure you can accomplish your strength, cardio, toning and weight loss goals (not to mention those awesome, feel-​​good endorphins), follow my plan.

Heavy Hump Day (Workout #26)

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Here is the 26th favorite workout of the week posted on the Military​.com Fitness Forums.

During the winter cycle, we start to add in more heavy lifting workouts but we always like to keep with the “heavy weights of the PT exercise world” — the pullup.  You can also add in some weighted pullup sets if you prefer.  Here is a fun cycle of building up to near 1 rep max level weight in the following lifts:

NikkiFitness Faves: Winter Workout Holiday Gift Guide 2014

  • December 8, 2014
  • Military Workouts
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Nano Foot Roller

Kick off fitness resolutions with holiday gifts from head to toe and hydration!

Weight Cycle Spartan 300

IMG_0611

Here is another way to build a Spartan 300 but with a weighted version of exercises in five different categories to get a fullbody workout:

Here are the movements of the body that when arranged like this insures a full body and balanced workout:

Push — Pick bigger movements like bench press or military press /​ some push press too.

Pull — Do weighted pullups, pulldowns, heavy rows

Leg — Exercises with moderate weight like squats, lunges, leg press

Full — These are more dynamic movements like dead lift, power clean, hang clean, thrusters, but easier versions too like the MJDB — multi-​​joint dumbbell exercise.  (Take out the tricep ext if weight is too heavy)

Abs /​ Core — Mix in plank poses per cycle as well as weighted abs exercises.

Beyond the Bird

wildTurkeysCrabOrchard

With the Thanksgiving holiday upcoming, chances are you’ve got a lot on your plate to do, that is, before you have a lot on your plate to eat!  For most, Thanksgiving is a great time to get together with family and friends, eat too much, and move too little.  While I don’t begrudge your well-​​deserved R&R, taking too much time off from your workout regimen and healthy eating habits can take its toll.  Fortunately, there are some simple steps you can take to stick with your program, keep inflammation at bay, and reduce injury.

Turkey Day Workout

pullbarladder

Enjoy a fun and effective workout the morning of Thanksgiving whether you are at home or travelling.  Here is one of our training group favorites to burn some calories and not feel horribly guilty for eating most of the day and sitting on your butt watching football.

If you cannot find a place to train or travelling out of town on Thanksgiving, here is a fun one you can do just about anywhere:

- Find a place to do pullups (local playground, monkey bars, park, build your own, use the TRX)

Mix in some running or rucking intervals into a big PT day.  We like to mix in several 1 mile runs so you total 4–5 miles of running mixed with as many rounds of pullups, pushups, abs, squats, lunges as well.

Oh My Aching…

Marine Staff Sgt. Daniel Kachmar

We just put the finishing touches on our latest project…a custom-​​built bar made out of reclaimed barn boards, posts, and a massive slab of live-​​edge pine as the bar top.  Mark can now boast that he has an official man-​​cave!  The project required a lot of mental energy and more than a few trips up and down the stairs to get it done.  In the end and by some miracle of construction and design prowess which comes naturally to neither of us, everything ended up level, plumb, and square.  No small feat when you’re dealing with 100+ year old lumber, a tile floor and unskilled labor!  The keys to our success were patience and preparation.  Those qualities rarely translate to others areas of my life especially when it comes to working out.  If you find yourself diving in too fast, you may be surprised by the latest research.

Workout of the Week (#21)

Combat Swimmer Stroke

We developed a new workout this week using a theme often used in the swimming workouts by making pyramids of the following distances:  500, 400,300,200,100.   Check out the adjustment to exercises and reps:

Warmup with burpee pyramid run:  1 burpee — 50m run, 2 burpee — 50m run, …3,4,5…stop at 10 = 55burpees

Stair crawl — (up /​ down 1 flight in bear crawl mode)

How To Build Bigger, Stronger Pecs Using Functional Exercises

  • November 6, 2014
  • Air Force Fitness
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strong chest

One advantage of being in the military is having a fit body. But you can’t look buff without big pecs, so whether you’ve hit a plateau or you haven’t been focusing on your chest at all (tut tut!), this is a workout to help you work your chest region and get bigger, stronger pecs.

Periodization — Do I Need it?

Top fitness concerns for men

Here is a short but sweet question that requires a fairly lengthy answer to do it justice.  Periodization is nothing new to fitness and the training world, but it is one of those things that people have a hard time applying to their fitness program.  Here is the email question:

Stew, I am in my mid 40’s and have been doing roughly the same thing for more than a decade (run, lift, and some PT) – seems to be working for me.  I read about your periodization concept.  I think I understand the basics but what is periodization and why it is important to me?

The best definition I have seen:  Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time.  (Kravitz)

How To Smash The Military Fitness Test Using These Simple Exercises

  • November 3, 2014
  • Air Force Fitness
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functional strength

If you’re determined to have a successful military career, you’re going to have to make fitness and working out a big part of your life. While your personality, work ethic, and skills will also have a huge bearing on your success as a member of the armed forces, it’s those things are not as easy to change and improve as your fitness level.

The military requires its men and women to have outstanding physical fitness. They need to be able to perform at the highest level, not only to be recruited into the military, but throughout their careers. Their country is depending on them, so slacking is not an option.

But how should an army hopeful prepare for the fitness tests and career before him? Which workout resources should he or she use? Whose advice should he or she take?

In this article, we set out the movements you should focus on and the exercises you should do to prepare yourself for the boot camps, the fitness tests, and the rest of your career in the Army, the Air Force, the Navy, or as a coast guard. Get stuck in.

Fitness Instructor Goes Boutique Bouncing in NYC

  • November 3, 2014
  • Military Workouts
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NikkiFitness Faves: NYC Boutique Class Review –4 in one week!

I work in fitness, and I love it so much, that sampling the city’s hottest boutique classes has become a hobby. Often, instead of going to restaurants, museums and Broadway plays, I multitask workouts and hang with friends at the newest fitness club or studio. I started thinking fitness should be fun at an early age as a college cheerleader at Syracuse University. After graduation, I became a fitness instructor to build my schedule with classes that mimic “practices with my best friends” — sweat sessions that didn’t feel like work even though they completely worked your body. Even while traveling, sampling the local workout is a must.

Operator Grip

1hang

Having a good grip comes in handy not just shaking hands, but doing many tasks required of military and special ops personnel.  Here is a recent email asking about improving grip for exercises that include rope climbs, pullups, and even dry firing with your non-​​dominant hand.

Stew, I am actually pretty good at pullups, but have found it tough to do multiple sets of higher reps not because I cannot do any more pullups, but because I cannot hang on the bar any longer.  My forearms are on fire!  I have the same issues when doing rope climbs and even some tactical skills.  How can I get my forearms stronger?  

This is an excellent question as there are many things you can do to supplement your workout to get a better grip.  Your grip muscles are actually located in your forearm and your hand is mostly tendons attaching them with a few hand muscles involved as well.  This is why when doing pullups, rope climbs, farmer walks, and other tasks you feel your hands getting tired as well as your forearms.  The good news is that grip and forearm strength /​ endurance /​ muscle stamina can be added fairly quickly with a 5–10 minute circuit following normal workouts for upper body.  In a few weeks, you will notice a difference if you do the following circuit 2–3 times a week.  In a few months, you will have that “old man grip strength” that can hold onto anything for long periods of time too.

Week #20: Favorite Workout

pullupup

This series of articles is a favorite workout of the week for TWENTY weeks.  This is WEEK 20.  See links below for weeks 1–19 for great ideas to add to your workout routine.  These are some of the latest workouts we have been doing with our Spec Ops Heroes of Tomorrow group.  If you are ever in the Annapolis MD area and want some of these workouts they are FREE to people seeking military, police, fire fighter professions or those serving /​ have served.

This is a mix of weights and calisthenics and higher intensity cardio events using the Tabata Interval protocol.

We do 5 minute sets of the Tabata Interval which is a 20 second sprint /​ 10 second easy pace repeat 10 times (equals 5 minutes).  Then you spend roughly 5 minutes in the gym doing a Push, Pull, Full Body, Ab exercise for 1 minute each.  Give yourself 15–20 seconds in between each exercise for transition time.

Power Pumpkin Workout

power-pumpkin-title2

Here’s a fun way to save your body from looking scary this Halloween: before you decorate the jack-​​o-​​lanterns with your family and friends, grab a heavy gourd and use to tone your trouble spots! My new video, the Slimnastics Stability Ball Workout (www​.nikkifitness​.com) was the inspiration for these moves, because you typically use a medicine ball or stability ball to perform them. My 4 year old is the reason we bought the pumpkin in the first place.