Archive for the ‘Military Workouts’ Category

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

Nano Foot Roller

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

Weight Cycle Spartan 300

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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

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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

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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

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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

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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

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

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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

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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

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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.

Running More Than You Want To

Top 5 Tips for Proper Running Form

Every so often, I get asked how to train for a long run like a half marathon or marathon.  Many young men and women prefer the accountability of a race and the thrill of competing in runs while preparing for Special Ops professions.  If running is a weakness you must work on in order to succeed in future training programs, preparing for races that are also entertaining can be a great way to turn a weakness into more of a strength.  Though a marathon is not necessary, it does make a great gut-​​check if you can keep from getting injured prior to your training.  Here is an email from a young man who is making the transition from a collegiate power athlete and working on his skills to become a better long distance runner:

Stew, I just finished my senior year of college in AZ and have been trying to get better at running as I am preparing for Army Special Forces.  As you know, this training requires you to run and ruck many miles each week, but I am having issues with keeping my focus during longer runs.  Any suggestions?  Should I try running different locations, races, marathons, different cities, elevation, beach/​desert, trails?  Thanks – Sean.

How to REALLY Build Muscle-​​Forget 3 Sets of 10 Reps

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If you have ever stepped into a gym, most like you’ve used the old school method of 3 sets with 10 reps to try and build muscle.  Then, 90% of you won’t return after a month because you don’t see any gains. Of course not! Think about what you’re doing. In order for a muscle to increase in size you have to first break it down. You’re not going to accomplish that will 3 measly sets of a weight you can lift 10 times.

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

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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.

Workout of the Week # 18: 50–50 Workout

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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

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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: