Archive for the ‘Weight Training’ Category
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.
Warmup with 5 min tabata (20 sec fast / 10 sec slow)
Repeat 4 times
Push 1 min
Pull 1 min
Full 1 min
Abs 1 min
5 min tabata interval
Feel free to change the exercises each set
(push = pushups, dips, military press, bench press, shoulder workout - any chest — shoulder — tricep exercise)
(pull = pullups, pulldowns, DB rows, bicep curls, barbell high pulls — any back — bicep exercise)
(fullbody = burpees, dead lifts, power clean, hang cleans, KB swings, MJDB#2, thrusters — any exercise that works multiple joints in the legs, core, arms)
(Abs = situps, plank pose, flutterkicks, TRX rollouts, knee ups, leg levers, crunches, farmer walks — Any core exercise)
Run 1.5 mile easy
Run 1.5 mile fast
Warmup — 500m swim — any stroke
Repeat 10 times
100m at goal 500m pace
Pushups 1 min
Situps 1 min
squats 1 min or Pullups if you have a pullup bar on pool deck
Cooldown 500m with or without fin
See links for the other 19 creative workouts to add to any program:
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.
Here is a different type of 50–50 split workout we like to do in October as we slowly transition from higher rep calisthenics and move into more weight training programs to build strength and power. The term 50–50 refers to the workout being about 50% calisthenics and 50% weight training. This is one of our new workouts we created this Fall.
Burpee / Run Pyramid:
1 burpee — run 30m
2 burpees, run 30m
3 burpees, run 30m
4 burpees, run 30m
5 burpees = burpee 1–5
Stair crawls down/up
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.
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:
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
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!
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:
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.
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.
We all enjoy different types of fitness, be it throwing heavy weight around in a gym, running, swimming, CrossFit and the millions of other things we do to stay in shape. Too often though, we neglect certain types of training until it is too late. It becomes “too late” when we injure ourselves due to an imbalanced training regime. Lets face it, we all do it, and lots of people do it often.
What am I talking about? I’m talking about warming up correctly, going after certain support muscles (not just the ones we want to look better), stretching, flexibility, and correctly cooling down. All of these things are key to maintaining a training balance. I’m going to explain each of them briefly, so you know what you shouldn’t be forgetting.
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:
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
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.
Ok — this workout is no joke and not for beginners. This is one of our favorite combo circuits where we focus on the following type of exercise groups: Upper body PUSH, Upper body PULL, Legs, Abs, and Full body Movements. This one is a mix of a circuit and a max rep set of the pull, push, leg and the full body and abs are done to your wishes.
Pull, Push, Legs, Abs, Fullbody Max Reps Sets exercise circuit:
Max Reps sets of first 3 (Murph Workout*) — then “rest” with abs / full body each set:
Pull = pullups 100 reps
Push = pushups 200 rep
Legs = air squats 300 reps
Abs of choice 50
Fullbody exercise of choice: options dead lift, hang clean, power clean, push press, KB swings, etc…Heavy or light moderate reps sets. 5–10 reps of these fullbody exercises.
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.
Name: Five Minutes ON — Five Minutes OFF
This workout will have you doing a hard 5 minute cardio followed by a hard 5 minute circuit usually of 4–5 exercises with minimal rest in between. The 5 minutes of cardio are often Tabata Intervals or increasing resistance each minute sets where you make each minute harder than the previous minute for a total of 5 minutes. Repeat this 5 times for a 50–60 minute cardio / resistance combo workout.
For instance, the workout we created is explained below, but it is one of those that you can create your own using the following protocol:
Pick exercises from the following categories: Push / Pull / Full / Legs / Abs
Repeat 5 times
5 Minutes ON Cardio: *5 minutes of Tabata Intervals (bike, elliptical, or row machines)
5 Minutes OFF Cardio: Full Body Circuit (no rest in between)
PUSH — Bench press 135# — max reps for 1 minute
PULL — Pullups (weighted or not) — max reps for 1 minute — change grips, shake it out, keep pulling for 1 minute
FULL — Hang Cleans / Push Press complex — do hang cleans into push press for 1 minute (light weight). Some opted for Kettlebell swings / snatches as well.
LEGS — Squats (weighted or non-weighted) / Box Jumps / Step Ups for 1 minute
ABS — Situps 1 minute or your choice of flutterkicks, TRX rollouts, etc…
*Tabata interval is a challenging cardio interval where you do 20 seconds fast as you can followed by 10 seconds easy / slow to try to catch your breath. It is a nice thought but you really don’t catch your breath.
Favorite Workout of the Week # 1–8 for previous weeks.
Former Marine Instructs Program That Aims to Move Number of Women in FDNY from Worst to Best in the Nation
While most New York Sports Club (NYSC) members are training to lose weight and look better, a group of brave women are hitting the gym with a bigger goal: to save lives and hopefully join the elite Fire Department of New York City (FDNY). NYSC is partnering with the United Women Firefighters Association by offering free training classes three times a week to women who are preparing their bodies for the FDNY Academy’s grueling physical exam.
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
Did you know there are about a million ways to break a toe? Well, maybe not a million but I can tell you that a door frame, an asphalt driveway, or a box of National Geographic magazines will usually do the trick. To say I was accident-prone when I was a kid is pretty much an understatement. From broken toes and arms, to endless bruises, abrasions and sprains, I was always sporting a cast or a splint of some sort. I wish I could blame it on some right of passage into adulthood, but, alas my klutzy nature has landed me in more than one painful situation over the years, like the heavy wedge I knocked into my foot while splitting wood with a sledge hammer this past weekend. If you find yourself exceptionally attractive to accidental incidents, it’s time to learn some simple ways to go from clumsy to carefree this summer.