Archive for the ‘Military Workouts’ Category

Workout of the Week #15

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Here is a favorite combination workout we like to do once a week during late Summer /​ early Fall.  It is a combination workout of weight training, running, calisthenics, and swimming and/​or rucking.  Fullbody workout in it’s truest form:

Weight Room
Repeat 4 times
Weighted Pullups max
Dead lift 5 or tire flips
Hang clean 5
Flutterkicks 50
Fire man carry 25m or farmer walk 50m

Repeat 4 times
Run 1 mile timed
Max pushups 1 min
Max situps 1 min

Swim Workout
Swim 500m warmup — any stroke

Repeat 10 times
100m swim sprint
50m easy (CSS)
(no rest)

and /​ or ruck 30 minutes in place of swimming

Advice on Over-​​Training

overheadsquat

For years, I have written about and discussed the fine line between training for Special Ops type programs and over-​​training.  But until recently, I realized I forgot one very important piece of information:

TELL OTHERS AROUND YOU THE SYMPTOMS OF OVER-​​TRAINING.

Because, you will not notice it until it is too late (typically).  Even though, over-​​training is actually hard to do by just training — it is easy to see symptoms pop up occasionally when your recovery balance is off:  Not enough sleep, not eating or hydrating well, and too many crazy workouts in a week are just the things to push any training program into the over-​​reaching /​ over-​​training zone if not attended to.

Workout of the Week #14

situpup

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

Pushups x2

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.…

How to Workout the Most Neglected Muscle Group

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.

Workout of the Week #13

pullupup

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:

Favorite Workout Week #12

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This workout has turned out to be another all-​​time favorite mix of swimming, running, sprinting, crawling, carrying, and calisthenics.  See if you like this 90–120 minute workout mix:

Swim PT  (see video link)

Repeat 5 times 200m swim for time
Burpees for same time it takes to swim 200m

500m Combat Swimmer Stroke (CSS video DESCRIPTION)

Part 2 of the workout:

Run /​ Pt Workout *(best done on a football field /​ track)

Jog 1/​2 mile easy

Repeat 4 times
bear crawl 25m
25m easy jog
50m sprint
25m easy jog

jog 1/​2 mile easy

Repeat 4 times
walking lunges 25m
25m easy jog
50m sprint
25m easy jog

jog 1/​2 mile

Repeat 4 times
fireman carry 25m
25m easy jog
50m sprint
25m easy jog

jog 1/​2 mile

Repeat 4 times
burpee jump 25m
25m easy jog
50m sprint
25m easy jog

jog 1/​2 mile

Check out more of our favorite workouts of the week on the Military​.com Fitness Blog.  Sign up for the newsletters for great up to date information on military news, events, and of course — cool workouts.

Favorite Workout Week #11: Last Week

zpp2

When the Spartan 300 Workout came out after a very popular movie with nothing but ripped up actors playing the Spartan Warriors, many people started doing this type of 300 total rep workout spread over six exercises of 50 reps each.  Here is just a sample of many combinations that are fun to add running to the max repetition circuit OR complete the 50 reps THEN rotate to the next exercise.

Spartan 300 Run /​ PT

1/​4 mile run at goal timed run pace (all runs)
Push press 50 (barbell 50% bodyweight)
1/​4 mile run
Kb swings 50
1/​4 mile run
Pullups 50
1/​4 mile run
Overhead weighted walking lunges 50/​leg (hold 25–40#DB)
1/​4 mile run
TRX Atomic Pushups 50 or weight vest pushups /​ bench press 135#
plank pose 2 min

 

You can either keep completing the reps for each exercise until you get 50 total then run.  OR if you want to run MORE, you can max rep set /​ run 1/​4 mile keep that exercise /​ run combo until you get 50 reps. Good Full Body Workout… Optional:  Cool down cardio 30 minutes of swim, bike, elliptical, easy.

Joining the Military — Talk With Parents

recruiter

Every now and then this email is received from a young man or woman seeking some advice on preparing for service in the military.  This one is a little different as this young high school graduate needs some information on preparing his parents on his desire to serve.  Since many of our readers are future service members and we have many veterans and active duty members who read these blogs, I thought maybe this article can be used to share some ideas on how you broke the news with your parents when you decided to serve.  Not every one has supportive parents period, much less supportive of serving in the military during times of conflict.  Here is the email that prompted this blog post and request to the readers to share their stories:     

Stew — I have been a multi-​​sport athlete my whole life and I am ready to serve my country.  However, my family has been really against enlisting and going to the military as an alternative to college, BUT I am 100% positive that’s what I want to do.  Both my sister and brother are in college sports and they expect me to do the same. What kind of tips can you give me to tell them.     Thanks for reading and I hope you can reply.    Sincerely,  JM

Get Fit by Making it Fit

Military-Fitness-Training

Here is a smart article from military veteran and fitness company owner Kit Dumph:

Staying in Shape While You Are in the Military or at Work

 It’s strange to think that military members would have problems finding time to exercise. They are in the military after all, and that’s part of the job. The truth is that even when commands set aside specific times for fitness, it is often times the first thing axed when other tasks are on the whiteboard.  This same pressure on time and tasks happens in the civilian worldalso, and all to frequently exercise time is the first to go.

So the obvious question is how do you take your fitness back when tasks and time dictate otherwise? The best solution is to make fitness a priority and set aside specific blocks of time to accomplish this. When that isn’t possible, you can go to Plan B.

Plan B

“Get fit by making it fit”

This means adding physical activities in between your normal activities throughout the day.  A perfect example of this is a wakeup pushup regime as follows.

Wake Up: 10 warm up pushups

Activity: Such as turning on the coffee machine

Exercise: 20 Pushups

Activity: Make the bed

Exercise 20 Pushups

Activity: Start Breakfast

Exercise 20 pushups

This can be modified and edited a million different ways to present a challenge and adapt to your goals.

If you are in a military setting, the “Get fit by making it fit” attitude will be even easier. There is even a good chance that your co-​​workers will join in on the fun.  In fact, I have seen many commands and schools adopt this attitude. Such as requiring 10 pull-​​ups before entering the chow hall, rowing 1000 meters before lunch or an end of the day pushup requirement.  All of which can be adapted and used to your advantage when you are too busy to block off time solely for PT.


Kit Dumph is the Founder of Force Fitnesfitkits Kits.. He spent 7 years in Special Operations with deployments around the globe. The Force Fitness Kit team believes that fitness should be easy, accessible and go where you go.   sells a complete workout kit that is designed to allow the user to stay in shape wherever life may lead them.  Mail Questions & Comments

7 Fitness Hacks That Could Change Your Life

male-military

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

HonorGuard

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. 

Favorite Workout #8: Last Week

hotshirtstew

Spec Ops Triathlon Build Up with Leg PT

As we prepare for an upcoming Special Ops Triathlon - Night Mission (Swim, Run, Ruck), we are adding in a few combo workouts mixed with leg PT to prepare for the extra mileage and weight of the event.  This favorite workout of the week is called:

Run /​ Ruck /​ Swim and Leg PT — We will be adding mileage to this workout every week as we progress to the 5 mile run /​ 4 mile ruck /​ 1 mile swim of the Spec Ops Triathlon Workout:

Run 2 miles -  stop every 1/​2 mile and do 20 lunges

Ruck 2 miles — stop every half mile and do squats (ruck with 30–40#)

Swim /​ LEG PT:  Swim with fins 1000m

Buddy tow and Lunges on pool deck — see video link

Repeat 5 times
Buddy tow 25m
Walking lunges 25m

*if no buddy to tow — swim with sweat shirt in each hand

Lose Weight /​ Get Fit to Serve

2012 Obesity

As the Military Gets Pickier With Recruiting, showing up to see your local recruiter out of shape, overweight, and/​or with less than average ASVAB scores will quickly crush your dreams of serving.  During the past 15 years of writing about military fitness, this is not a new problem (overweight /​ out of shape recruits), however in a period of downsizing, the military has the ability to select only those who are ready to go and fully qualified.  Here is a very common email from a young man seeking to serve his country but knows he has a journey to get there:

I want to lose weight to join the Navy however, I barely workout now, and I’m over 300 pounds. Any advice? — Rob

Favorite Workout #7: Last Week (Spec Ops Tri)

Operation Craving Competition

The Special Ops Triathlon — Run — Swim — Ruck

This fine tuning of the challenging cardio events of the triathlon is now an all-​​time favorite workout.  We even made it a quarterly competition with our Heroes of Tomorrow and Special Ops Team here in Maryland.

You can arrange the run, swim, ruck of the Special Ops Triathlon in any order, but we often like to make it like a simulated mission where you have the following phases:

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.

The Real Dwayne Johnson ‘Hercules’ Workout

Hercules Workout

Dwayne “The Rock” Johnson stars in a new movie version of Hercules (out July 25th) and he’s given us a copy of the actual workout he used to get ready for the movie.

This is definitely not for the faint of heart. The Rock completed 1-​​hr of cardio prior to all routines.

Service Academy Summer Seminar — USNA

SS-USNA

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.

How to Know if Your Diet is Plotting to Kill You

diet coke dangers

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.

Is your diet actually bad for your body? It’s possible! Diets that restrict calories, and even some fad diets, can be harmful to your health in many ways. Don’t let the appeal of quick weight loss take trick you into harming your health.

Favorite Workout #5: Last Week

usmcpull-up

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.