Archive for the ‘Military Workouts’ Category

How to Hit the Pause Button

BLT 1/4 hits paradise for Exercise Tropic Thunder

This weekend I’m pulling some self-​​imposed overtime.  With everything going on in my life at the moment, I have to put in some extra hours to catch up with paperwork and correspondence which I hope will get me ahead for next week, or so I choose to believe at this moment!  Does it ever feel like you’ve got too much on your plate?  From your service/​career demands to family obligations and a lengthy list of must-​​dos, it may feel like you’ll never get on top of it all.  Maybe we can all take a cue from nature as summer is officially over and autumn begins.  In the fall, everything seems to take a pause — the grass stops growing, leaves begin to turn, and flowers fade.  If your world is spinning, check out these tips to help you take it down a notch or two. 

Sleep Deprivation Video from TED Conference

sleep deprivation and shift work1

If you have not seen or heard about the TED conferences you should subscribe — especially if you like to hear about new and innovative things occurring in the world with science /​ technology based research and development.

TED = (Technology, Entertainment, Design) Conference share the best ideas in the world for FREE by video.  Check them out.  This one is conducted by former Navy SEAL and current medical doctor — Kirk Parsley.

 

 

Related articles:  Importance of Sleep

From his BIO:

Dr. Kirk Parsley served as the Undersea Medical Officer at Naval Special Warfare Group One (NSWG-​​1) from June 2009-​​Jan 2013. While there he developed and supervised the group’s first sports medicine rehabilitation center. He is a former SEAL (BUD/​s class 164), and a graduate of the military’s medical school in Bethesda, Uniformed Services University of Health Sciences (USUHS) in 2004. His internship was in Obstetrics and Gynecology, at Balboa Naval Hospital in 2005. He then completed a Navy residency in Hyperbarics and Diving Medicine in 2006.

Doctor Parsley served as Naval Special Warfare’s expert on Sleep Medicine, and has been a member of the American Academy of Sleep Medicine since 2006. He is certified in hormonal modulation (Age-​​Management Medicine) and has worked as a consultant for the Life-​​Wellness Institute, in San Diego. Doctor Parsley has lectured extensively on sleep, wellness, and hormonal optimization. He is currently completing a book on sleep optimization.

 

 

Workout of the Week # 18: 50–50 Workout

workout

As many of the readers know, I use a method of periodization that evolves with the seasons.  Some have called it the Solstice Running Plan, while I tend to just like changing my workouts every quarter (12–13 weeks) so not to burn out with any one type of exercise.  For instance, each change of season brings in something new and gradually fades something out:

Spring (March — May):  Progressive running build up as well as shift from winter weights to higher rep calisthenics, taper from longer swimming workouts, with shift in speed /​ agility training.

Summer (June — September):  Peak build up of miles running, high rep calisthenics, high speed on swimming, only bodyweight exercise to include fireman carries, crawls, log PT, etc…(Almost no weights — focus is PFT testing scores)

Fall (September — November):  Drop high rep calisthenics, introduce weight training, increase swimming distance /​ rucking, reduce running mileage over 12 weeks and focus on faster paced shorter runs.

Weird Workout Hacks that Actually Work

Capture

It’s not hard to find hundreds of search results for workout tips when searching the internet. That’s why I was on a mission to find quick and easy workout tips that actually work, proven by scientific studies.  Below are my findings:

High Blood Pressure During High School Physical

Heart Health Hand

Teenage high blood pressure occurs with some frequency and is often caught when high school student-​​athletes get physicals prior to joining a JV /​ Varsity athletic team.  Here is an email from a young man who wants to one day serve in the military but tried out for football this past summer.  He states:

“Stew, I took your advice and joined some team sports while is high school in order to prepare for being a part of a team when I join the Marines one day.  But, I was borderline high blood pressure and not sure why — during my annual physical for sport.  Is this something I can reduce with more exercise, diet, or do I need to see a doctor and get medicine?”

It is never a bad idea to do more than occasional blood pressure checks over the next several months.  I would get your blood pressure checked at least every month to establish if borderline high blood pressure increases or decreases due to many causes. If you see any more high blood pressure scores, then yes, I would go to a doctor, BUT there are many causes for TEMPORARY high blood pressure.  In fact, only about 1–3% of teenagers actually have high blood pressure, so it can be something you have to deal with but chances are low.

Workout of the Week #17

Combat Swimmer Stroke

Here is a swim workout that requires a video to best explain.  The focus is on three events:

Life Saving Buddy Tow — 25m
Combat Swimmer Stroke 50m
Freestyle 100m (6–10 strokes per breath)

The goal is to push yourself on the buddy tow — recover with the 50m CSS — then push your heart /​ lungs with 100m freestyle hypoxic type swim set.

Peak Your Performance…Now!

Kuono Paddle Series Image 1 (2)_212x124_thumb

Have you ever enjoyed a summer day that you wish would never end?  Labor Day was one of those days for us here in Maine.  Usually, by this time of the season, the crisp chill of autumn has set in and I’m reaching for my fleece.  Instead, this week has ushered in steamy, hot weather and brilliant sunshine.  So, you guessed it, I’m spending as much time as possible outdoors to soak up every ounce of warmth before it becomes a fleeting memory in a few short months.  Last week we talked about peaking your performance with a better approach to sports nutrition.  Whether you’re at the gym, on a bike, in the water or at home, this week we’ll continue to shed the light on overcoming inflammation to keep you moving. 

The Two Minute Bodyweight Workout –4 to Floor

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The Two Minute Bodyweight Workout –4 to Floor

This article was authored by Sergeant Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards.

I don’t know about you, but I have too much stuff to do. Like you, every day I deal with email, Facebook, tweets, work, pets, family, and so on. Finding time to go to the gym is getting harder and harder each day. Well, have no fear. I have assembled for you a workout you can do anywhere called the 2 Minute Workout that only takes, you guessed it, 2 minutes! This workout will get your blood pumping, increase your energy level, burn some calories and strengthen muscles.  Not a bad way to spend 2 minutes!

Workout of the Week #16

Stew Smith Navy Seal

It is testing focus month for us in August /​ September (1st week) so we tend to mix in fitness testing elements with workouts.

Here is one we did to help with PT and running:

Sports Nutrition — A Game Changer

(Photo by Lance Cpl. Sarah Wolff-Diaz)

As summer winds down, I’m noticing an interesting trend that has developed over the past few months — my pension for all things water-​​related.  From swimming to kayaking to paddle boarding, I’ve been on a mission to stay on or in the water as much as possible.  I now officially have the SUP (stand up paddle board) addiction!  Put me on the water with a paddle in my hand and I’m content for hours.  If you haven’t checked it out, SUP-​​ing is an awesome full body workout engaging your core for balance, increasing flexibility, upper & lower body strength and decreasing stress…seriously, is there anything more calming than dipping your paddle into a clear, tranquil lake or the invigorating rush of catching the surf?  My newly discovered passion has made me even more aware of how to tweak my nutrition to keep me on the water as long as possible this year. 

Workout of the Week #15

workout-of-the-week

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.

Full body workout in it’s truest form:

Advice on Over-​​Training

Advice on Over-Training

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

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.