Archive for the ‘Physical Fitness Testing’ Category
Learning how to balance tough Special Ops level training with injury prevention is a constant battle and a delicate balance between recovery, logical progressions, nutrition, hydration, and knowing when to put in 100%. Now that last part is a bit tricky because in Spec Ops training you need to give 100% all the time right? Well — not really — you have to know when to turn it on and when to back it down so you do not injure yourself. Here is an email from a 28 yr old trying to get the most of his last few months before the age limit no longer allows him to attend SEAL training:
“Stew, I am 28 and a SEAL candidate working hard everyday to prepare myself for what is to come. I am a former boxer and have found that when I do the sprints in your Navy SEAL Fitness book , I ache for a day and I am borderline pulling a hamstring. How do I do these workouts at my age and not hurt myself?”
Protein: Much More than Cow
Eating enough foods high in protein is critical for building muscle. Protein not only promotes muscle growth, it also ensures muscle recovery and allows you to manage your weight by allowing you to feel fuller, longer. Now, when most people think protein, they think bovine. But…don’t limit yourself to the dairy! There are so many more protein-rich foods to enjoy!
Eating protein rich meals after working out is required for gaining muscle mass. The quality protein you consume after that workout helps to repair the damage. Most people grab a whey protein drink, chocolate milk, and take BCAA supplements. It’s quick, easy and it works. As you read this article, you’ll learn which other foods are high in protein and help build muscle.
What’s so Special about Saw Palmetto?
You may have heard about the benefits of Saw Palmetto, a plant native to the southeast. It’s nothing special to look at yet has a long history of medicinal uses which include preventing urinary disorders in men and boosting libido.
Native Americans are the first know users of this plant by including the nutrient rich berries in their diet. Men should consider using saw palmetto as a preventative measure for Benign Prostatic Hyperplasia (BPH), otherwise known as enlargement of the prostate gland.
Want More from Your Workouts?
What you get out of your body and the level of your health and physical performance is directly related to what you put into your body. You can’t blame your mama or bad genes forever. Sooner or later you’ll realize that you and you alone are responsible for your health. Sure, your gene pool may “load the gun” so to speak, but your lifestyle choices pull the trigger.
You want better performance? Skip the junk food diet and opt for a healthy sports diet …even if you’re not an athlete! Why? Because in order to fuel your body with the nutrients it needs you have to do better than the Standard American Diet (S.A.D.) . To get into shape and stay fit, you should analyze your diet plan—no matter what workout plans you are following. Maximize your performance and create an ideal muscular system using these helpful tips.
Between Halloween candy, Thanksgiving stuffing and Christmas cookies, your body will take a brutal calorie beating this holiday season. This is the perfect time to start or change that workout routine.
Your body has an amazing ability to adapt and for most people, working out consists of what I call a “zombie workout”, which involves going to the gym and doing the same exercises over and over. I see people actually yawning while working out. Your body can’t possibly be getting an effective workout while yawning!
It doesn’t matter why your lifting weights — for health, sport, or competition. Without a nutrition plan for bodybuilders that’s going to support the work you do in the gym you’re not going to see the changes in body composition you desire and you’re not going to get the performance on the field that you should.
In fact, it may seem like you’re moving backwards if you fail to fuel yourself at the cellular level. As they say, that 6-pack is made in the kitchen. Well, turns out that much of your overall health and performance is a result of what passes your lips.
This is more than just the macronutrients like carbs, fat and protein. Most of you have a handle on those (or so you think!) This also includes those micronutrients which keep every part of your body healthy and working properly.
What’s My BMI? And other useless questions…
The BMI, or body mass index is a measurement that some doctors and other administers use to determine if a person is obese, or right in line with where they should be to be healthy. However, health and a healthy lifestyle really have more to do than the number on a scale.
For example, there was a man in Mexico that weighed in at 1200 pounds. He was desperate to lose weight and nothing seemed to work for him no matter how much or how little he ate. The curious thing was that based upon his blood work…he was normal and had all the “stats” of a healthy individual. However, most people (including this man) would agree that living in a 1200 pound body is the furthest thing from healthy.
Fitness training, staying on track, and building a workout plan that gives you the best results can be tough. You’ve gotta find time to workout, figure out what to eat, find where to buy the best food and dietary supplements, and keep up on the latest fitness information so you know you’re getting the most from your training time.
That could be a full-time job one its own. Now, add in a hectic schedule that includes weird shifts, deployment, and moving around the country. It’s easy to just forget about it!
Ah, but don’t despair…there’s an app for that! And we’re going to cover a few of the most popular ones in this article. Keep reading!
What if you could increase the “strength” of your respiratory muscles? Would that improve your training results and result in better performance when you run, swim, bike or any engage in any other activity that involves breathing?
That’s exactly what was asked in a runner’s study to find out how respiratory muscle training could improve overall performance.
Most of us would agree that to improve physical performance you need to condition your heart, build your muscles, and practice your game or skills. But how many of us think of respiratory muscle training as a key component to improving lung function…and your game?
I’ll admit it; I am hooked on bodyweight exercises. I have been working out for 2 decades, rotating through dozens of different workout fads, but one aspect to my workout programs that have always been consistent are the use of bodyweight exercises.
In sport training, the research results for water training and water running suggests that when you do your workouts in an aquatic environment you may get better results. What kind of better results? Think about great lung capacity and better oxygen consumption. It turns out that what works for man and beast for rehabilitation training may actually have untold benefits for your everyday workouts!
If you are seeking a job in the military or law enforcement professions, you will likely see an entrance exam that requires you to score well in sit-ups, curl-ups, or crunches. All are abdominal exercises with different hand placement that test core strength and endurance and can be a challenging exercise to improve if you are not getting your repetitions in each week. Here is an email from someone who has improved in pushups and pullups but needs help with the last PT element of the Air Force PAST test for PJ and CCT:
“Stew, I have used your pullup and pushup push plans and actually increased my pushups from 50 to 88 and my pullups from 12 to 20 in just two weeks. Thanks! I have neglected my sit-ups however (62 in 2 min); and need some ideas on the quickest way to increase my reps for the AF PJ two minute PAST test for situps. Do you have a “Situp Push Plan” like your pull / push plans? I am trying to get my situps to 85–100 for the PAST”
Yes, I have been working on a Situp Overload Plan to help create a better foundation to increase situps by 50–75% in just 14 days. It is a little different than the Pullup / Pushup Plan where you take your current maximum and multiply by five for 10 straight days – add in three rest days and test on day 14 for recovery from the overload and max out into a new level of scoring.
Looking for a fun and intense workout routine? Good, you came to the right place! Too many people approach working out as a chore, but it doesn’t have to be that way. If you turn working out into a fun competition you will be surprised at how intense and fun they can really be. Here are three fun workouts you can do anywhere, even at home.
Update: Have you ever had a moment in your life when someone or something changed you forever? Yesterday, I had that moment. In a rustic dining hall packed with veterans, lobster, laughter and an whole lot of camaraderie, I met Travis Mills. His jovial spirit and engaging smile don’t serve to mask the tragedy he’s been through…those traits are who he is and who he has always been. Travis has a divine spark within him which manifests as a burning desire to support, encourage and lift others up especially during difficult times. This is his story of help and hope for fellow veterans and their families.
New Army physical fitness standards are bringing Military weight loss front and center. Anybody who has struggled with weight loss knows that figuring out the best way to eat to stay fit and to perform physically is tough. For some it’s about finding the time; for others it’s wading though all the information about nutrition to figure out what works and what’s crap.
Now, if you’ve followed us here, then you already know the importance of heart health and max physical performance in military duties. This is why Military Grade Nutritionals provide the stuff that builds a strong foundation – your cardiovascular system. So let’s talk briefly about military weight loss, various diets and theories, and heart health.
PT Progression #5 is the PT and Advanced Movements Workout:
You now are ready to advance to full body movements in between sets of pullups and pushups and even replace pushups with more dynamic exercises like burpees, push presses, and 8 count pushups. Traveling to and from the pullup bar and the PT area will now require you to bear crawl, low crawl, fireman carry a partner, do a farmer walk with heavy weight, or any other creative method you can think of adding that will assist in your preparation for military, police, or fire fighting training.
PT Pyramid with More Mileage:
Every 5th set run a mile fast pace:
Set 1: 1 pullups, 2 pushup, 3 situp
Set 2: 2 pullups, 4 pushups, 6 situps
Set 3: 3 pullups, 6 pushups, 9 situps
Set 4: 4 pullups, 8 pushups, 12 situps
Set 5: 5 pullups, 10 pushups, 15 situps…
So you want to know how Hugh Jackman got so ripped for his movie Wolverine? Well, you have two options: hire his extremely expensive fitness trainer Mike Ryan, or you build your own workout program based on his advice. If you are interested in the latter, read on.
Part four of the PT Progression Series is about adding the final segment of most fitness tests into the calisthenics workouts — RUNNING. Learning to run at your goal pace is critical for optimal performance and you must practice it so often that it actually becomes “muscle memory” when you run. You should be able to transition from the the PT section into the running test easily and know by the way you are breathing, swinging your arms, striding how fast you are going. This takes practice though.
You can make a pyramid out of this one or make it one tough super set but each “rest” period in between sets is a run of a variety of distances. These type of workouts not only help your body learn how to transition from PT exercises to running, but can also help you in simulating other exercise events like obstacle courses, combat conditioning courses, and other job related challenges.
Part three of the PT Progression Series is to build upon a foundation that you have created over the past few months. Once you have mastered the PT Pyramid and the Super Set and can handle workouts with volume of 100 pullups and 200 pushups, then it is time to test your new found strength. This workout will increase your muscle stamina and endurance which is really the goal of mastering PT tests. The Max Rep PT is ideal for those who are stuck in the 10–15 pullup, 70–80 pushups / situp range. In a 5–6 week period of doing this workout just once a week as shown below, most people were in the 20+, 100+, 100+ range on the pullup, pushups, situps tests. But, like I said earlier, you need a foundation of fitness before trying this workout.
The new goal to achieving the volume of PT reps that you are used to is now to get those numbers in as few sets as possible. For instance, for our standard 100 pullups, 200 pushups, 300 situps workout then plan is to get these numbers in max rep sets. It is recommended to only do this workout once a week but you can combine like this during your week:
Part #2 of the PT Progression Series is the Super Set.
This is a series of answers concerning a question about getting better at pullups, pushups, and situps for both fitness testing as well as bootcamp, police or fire academies.
The Super Set is also considered a Foundation Workout similar to the PT Pyramid where the goal is to increase the weekly total volume of your repetitions in pullups, pushups, situps in order to get better at taking calisthenic fitness tests. Having a solid foundation by using both the PT Pyramid and the Super Set will enable you to build your muscular endurance by increasing your daily volume in smaller sub-max rep sets. Eventually you may fail at these predetermined number of these sets, but that is fine. Keep pushing and resort to knee pushups for pushups, crunches for situps, or flexed arm hang for pullups for the last few remaining sets of the program.
A super set is nothing more than a circuit but made with a set number of repetitions and a range of sets for you to shoot for in the workout. For instance, to ace the pullups, pushups, situps, test you can make a super set like this: