Archive for the ‘Navy Fitness’ Category

7 Fitness Hacks That Could Change Your Life

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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

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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. 

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

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.

Service Academy Summer Seminar — USNA

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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.

New: 100 Push-​​Up Variations [Infograph]

Ah the push-​​up, probably one of the best exercises of all time. Who could disagree with that? (Ok, maybe the squat, but the push-​​up is certainly up there as one of the best!).  To build solid muscle and strength you need to keep you muscles guessing, which means varying up your routine and the below interactive infograph does just that! Each silhouette leads to a video of the push-​​up being performed.

The 100 Push-​​Up Variations infograph was developed by Sergeant Mike Volkin of Strength Stack 52 and Dan Delisle of PushXpro

 

Busted! 6 Weight Loss Myths that will Make You Cry

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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.

Are you tangled in the web of weight loss fads and endless contradicting information on the web? Hopefully you haven’t fallen victim to one of these fads, wasting money and time with the hopes to lose a few pounds, only to gain more back in return. I know, it’s frustrating and millions of people share your pain.  Below I explain several myths that you might be doing right now to try and lose weight. If you are, then stop wasting your time and money.

Favorite Workout #4: Last Week

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This week, we did an all-​​time favorite workout that we have been doing for decades.  It truly is a classic workout and if you are ever in the area where we train, you can join us.  Especially now, as we are cycling out of the weight /​ strength cycle and merging into the running, swimming, higher rep PT cycle to prepare for crushing any fitness test.

An Awesome Secret to Finding New Workout Products

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Ever get tired of the same workout products being pushed out by massive business conglomerates? Luckily, with the help of crowdfunding, just about anyone with a new product; or even idea to bring to market can showcase their imagination, and you would be surprised at what you can find!

Never contributed to a crowdfunding campaign before? It’s easy, simply click the “contribute” or “back this project” button, and when the campaign ends (if it reached its funding goal) you will get the product you chose.

Take a look at these innovative crowdfunding campaigns going on right now.

Try the DCN Rules for Getting and Staying in Shape

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Fitness expert and inventor of Strength Stack 52 fitness cards,  Sergeant Michael Volkin, has only three main rules for staying in shape. He refers to all three of these rules as the DCNs of fitness. “If you use my rules of DCN, you will have a killer body and be healthier than ever” he claims. So what is DCN? We wanted to know too, so we asked Sergeant Volkin.

Favorite Workout #2 from Last Week

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Here is a new favorite combination of running /​ swimming /​ weights and calisthenics done in a two part workout or one long session of 2–2.5 hours.   Remember there is no 30 minute gym workout that will prepare you for a day of ANY military training.  You have to put in the time /​ distances in many activities.

Use these Workout Tips to Get a Beach Body in Half the Time  

The warm weather is upon us and the skimpy clothes are coming out of the closet.  If you always wanted to look great in skimpy clothes but didn’t want to spend an hour a day at the gym, then use the below time-​​saving workout tips to tone up and look great.

Adventures in Travel

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I’ve been going a bit stir crazy the past few weeks and just recently figured out why.  The long winter and a late spring have left me with a prolonged case of cabin fever.  I partially blame my restlessness on my ethnic roots.  My ancestors rarely ever stayed in one place for an extended period of time which may be why I’m genetically predisposed to being a perpetual travel bug.  Much like military families, I learned a lot about travel early in my life.  My parents were always loading us kids into the station wagon to destinations unknown, well, at least it felt that way to four kids in sweatshirts, jeans and hushpuppy shoes. So, while I scope out travel brochures and exotic destinations, I thought it might be fun to figure out if travel is good for you after all! 

Favorite Workout #1 — Last Week

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“Stew — What was your best workout you did last week?” asks an Army ROTC cadet.  “Anything new? Something classic?  I would love to hear what you come up with in your Spec Ops Team sessions.”

Many readers have been asking to post some of my favorite workouts we come up with each week with my pre-​​Military /​ Spec Ops PT groups.  Sounds like a plan.  I will post my favorite workouts of the previous week here on Monday’s each week.

This workout will vary each week as I tend to pick favorites that are a combination of upper body /​ lower body weights /​ calisthenics, or swim or run PT mix, or mix it all together for a challenging full-​​body /​ cardio burnout day. So without over-​​talking it — here it is:   “The Modified Murph with TRX and Kettlebells”

If you are into these type of workouts, you may have heard of the “Murph”?  It is a workout in honor of Navy SEAL officer Michael Murphy (MOH recipient) used often as a “Memorial Day Murph” workout in the CrossFit world.  It is actually a classic workout done my future Special Ops guys for decades.

Military Swimming — How Good Should You Be?

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People all shapes and sizes with varying backgrounds join the military each year.  Many are great swimmers, most are average swimmers, some cannot swim at all.  Here is an interesting question that prompted a longer explanation in order to accurately describe “How Good at Swimming You Should Be?”

“Stew, I am a three sport athlete about to finish high school, but not a great swimmer.  I can swim, but having issues with reaching the faster times Navy Spec War (SEAL) recommends on the BUD/​S PST.  I am heading to college to likely focus on football and track, but would like to be able to go to BUD/​S and become a SEAL after I graduate (either enlist or OCS).  How important is getting the 500yd swim time down to 8 minutes vs. maybe 9 minutes and being comfortable in the water?

armsFirst, congrats on soon to becoming a collegiate athlete.  I tell people all the time, learning to be a team player (in something) is one of the most critical skills you need if you want to join the SEAL Teams as well as the military in general.  You will be a part of a team when you serve — being a good team player will help you tremendously.  You could even say it is more important than swimming — BUT you still need to be able to swim and swim well.

Top Ten List: Mental Toughness

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After this article, a friend of mine asked about what I thought the Top Ten List of traits for mental toughness would be.  After some thought and discussions with some successful, mentally tough people, we came up with this.

Mental Toughness – How do we obtain it?  Make it stronger?  Many young people ask these questions of me each day and I wish it was a simple answer.  I wish you could be mentally tough by figuring out a magic solution of phrases or training programs.  But it is not that simple.  Being mentally tough requires you to keep competing when your mind wants you to quit.  Humans have a “safety switch” in our brain that tells us to stop in order to prevent us from hurting ourselves.  We are natural born survivors built to conserve our energy, store food, and just simply live to survive another day.  There are times you can actually shut that part of your brain off.  When you do this, you realize your body is ten times stronger than your brain will let it be. Training programs in the Special Operations world helps you tap into this mindset, but often your life experiences and habits can build a mental toughness and resilience that no one can beat.

Pull-​​ups: Part Three — Going from 10 to 20+ Pull-​​ups

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This article is part THREE of the three part series on Twenty Pull-​​ups for Women:

1) HOW to get your first pull-​​up,

2) Getting the USMC women’s maximum on the Pull-​​up Test,

3) Getting the USMC maximum on the Pull-​​up Test (20 reps) – this article.

From Major Posey:  “A fellow Marine once told me that I couldn’t learn to do 20 pull-​​ups.  In that instant I decided to make 20 pull-​​ups my goal.  At the time, I had been doing pull-​​ups for 7 years or so and had worked my way up to 12 without much deliberate effort.  I simply did a few straight/​max sets a few times a week.  As such, I was surprised to hear my buddy claim with the upmost confidence that 20 pull-​​ups were beyond the upper limit of my pull-​​up potential.  It did not make sense to me.  I could do 12, so why not 20?  Was there a proprietary limit on how many pull-​​ups a person could learn to do?  Surely he was kidding.  He wasn’t.  He pointed out that I had been doing pull-​​ups for 8 years, so if I were physically capable of performing 20 pull-​​ups, I would have already done so.  I countered that I had not yet reached 20 pull-​​ups because I had never tried.  He retorted by throwing his hands up, shrugging his shoulders, and stating that women simply could not do 20 pull-ups—it was impossible.  I assured him it was not only possible for a woman to do 20, but more than 20.  So we made a bet that each of us would out perform the other on the next PFT.  The plan was we would each do as many pull-​​ups as we could, neither one of us stopping at 20 repetitions. Since the PFT was less than a couple months away, and since he was already performing 18 or 19 pull-​​ups, I decided to get serious about my training.”

Are You a Captain America?

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I consider my sister-​​in-​​law, Dana, a real sister to me.  She is kind, compassionate, fun, wonderfully opinionated and loves me unconditionally.  I always welcome her advice and recommendations and she has never steered me wrongly.  Last summer she said I must watch The Avengers movie.  What a fun ride!  It was cool to see so many of my favorite characters like Thor, Ironman, and the Hulk joining forces to fight evil.  The only challenge was that I knew nothing about Captain America.  Friday night, I finally watched the first Captain America movie and can’t wait to see the sequel that apparently was a blockbuster at this past weekend’s opener. What caught my attention was the desire this scrawny little guy had to serve his country and sacrifice for the greater good of mankind.  Fortunately, you don’t have to look too far to find those willing to raise their shields to protect our country.  From our incredible service men and women to every day difference-​​makers, we all have a little bit of Captain America in us.

Plyometrics and Vertical Jumps

Plyometrics became popular for Olympic-​​bound athletes. And many professional and elite athletes are familiar with workouts that include vertical jump training to improve their performance on the track or on the court. But you’re a soldier. Is it possible that plyometric training can provide some value for the military?

The short answer is yes. Let’s talk about what plyometrics is, and isn’t, and how you can use it to improve your performance on the battle field.