Archive for the ‘Navy Fitness’ Category
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.
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:
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!
I love getting email questions that require me to think and recall over the years some of my experiences to share. These questions are from a future SOF candidate, who asks a simple question, “Why is the attrition rate so high?” Here is his specifics:
I was curious Stew, why are the attrition rates for SOF so high? It seems that to get into any SOF training program you have to pass a physical examination to show you can handle training, academic tests, and reach a pretty high level of fitness. Therefore; all those who start should technically be able to complete the course? But of course most end up quitting. Through what means do trainees feel that the course isn’t for them? Or is it that people believe the workload isn’t worth the reward? Is it naive to think that because you only meet the minimums that you cannot succeed in the course? Is it more of a solid success-driven mentality requirement?
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
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.…
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.
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.
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.
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.
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
Want 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.
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.
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.
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.
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.
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.
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.
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.
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.
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!