Archive for the ‘Weight Training’ Category
Like many people who are into fitness and exercising, you were likely to have started due to either improving your body image or athletics, OR a combination of both. My personal story was a combination of both. I started lifting weights at 13 years of age and mainly cut my teeth on the widely popular Joe Weider weight lifting books mixed with a healthy dose of calisthenics. Calisthenics has been a constant in my life ever since being introduced to them back in grade school. YES — Back when you had Physical Education everyday in school. The President’s Fitness Test was a competition among most students in our class. Therefore, my fitness foundation was calisthenics, free weights (some powerlifts / some body building sets), and whatever sport was in the season throughout middle and high school. (football, powerlifting, track, wrestling, baseball)
Once I joined the military, I realized quickly that there was much more to learn about fitness training. Not only are there workouts that can get you strong, create endless muscle stamina, enable you to run, swim, and ruck, BUT (this is for you body builders) you can actually keep most of your muscle. With proper nutrition and creative balance of weights, calisthenics, and cardio, you can not only be cardiovascularly fit, but strong, lean, and still have muscle mass. Just look at most active Special Operators today.
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?”
Here is an email from a young man who seeks some advice about adding weights to his training plan. He is not only pre-training for the next track / cross country season, but also is preparing for Navy SEAL training after he graduates high school.
Stew, I was curious if I start to add some weights to my off-season program would it affect my running negatively? In other words, would it make me slower? I am also wanting to add Navy SEAL workouts into my training so I will be adding in swims, swims with fins, and various PT workouts. I read in a previous Navy SEAL article you mentioned about learning to be a good team player prior to joining the service — well I am doing that but I want to be the best team player I can be and in this case it means running faster. Any advice?
Team sports in high school go a long way in developing needed skills you will use everyday in the military. Simply being on a team with a competitive spirit is a great foundation to build upon once you join and you will especially need these skills in the Spec Ops community.
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!
Rhabdomyolysis is a word that not many people have ever heard or experienced. But recently, it has unfairly made the headlines with regard to difficult training programs such as CrossFit. I am not a CrossFitter, but this issue is part client and part trainer problem and not simply a CrossFit problem. Truth is, “Rhabdo” as many people refer to it, is very common in MANY challenging training programs such as military bootcamps, police and fire academies, even professional football, and body building. It is a deadly condition that should be studied by anyone who is a trainer, but also taught to students who are seeking challenging workout programs in harsh environments.
Defined, from a 2010 US Armed Forces study on active duty cases, Rhabdomyolysis is the breakdown of muscle cells with release into the bloodstream. If not treated, Rhabdomyolysis can be fatal and you can have kidney failure, heart attack, or stroke. It is definitely not a condition to make light of or wear as a badge of honor.
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.
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.
Over the past decade CrossFit has motivated and turned the fitness community into a daily competition with quick workouts of the day (WODs) in a group or online group atmosphere. There is not a day that goes by that I do not see a WOD posted up on a Facebook page or shared on Twitter, so people are very excited about their fitness these days. Which is GREAT! And you cannot argue with results. People see results with CrossFit workouts more than not. However, this question is asked quite often and it is about time I post on it as people tend to get a few things confused when it comes to Special Operations fitness. This question is specifically asking about Navy SEAL training and using CrossFit to prepare for BUD/s:
Stew, I know you recommend calisthenics and no lifting when preparing for BUD/S, but what do you think about CrossFit workouts to prepare for SEAL Training? I know many SEALs, Army SF, RECON guys do CrossFit and recommend it for their own training. What is your take on it?
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.
Does nutrient timing for training work?
The answer for each person will be different depending on the goals you have. For example, if you are overweight and want to get into a normal body fat range, then nutrient timing will be of little use.
However, as you get closer to a healthy weight and your focus shifts to improving endurance or improving your weight training results like lean muscle, then paying attention to the nutritional research around timing could give your fitness training a little kick.
This is a guest post from Sergeant Michael Volkin, inventor of the Strength Stack 52 bodyweight fitness cards.
It’s been three months, you’ve been hitting the gym routinely and you can’t see or feel any difference in your physique. So what you do is search the internet for some magical new workout routine that will help break this plateau; some possible workout secret that’s been posted to a blog that has somehow eluded you all these years. Stop what you’re doing right now and pay attention. What I am about to show you may not seem exciting or interesting, but could be the one aspect standing between you and making progress in the gym.
Using bodybuilding supplements properly seems to be a big mystery for many people that are working toward a mass building goal, even for those bodybuilders that are very experienced. With all the hype that surrounds bodybuilding supplements, its very easy to become confused about which ones actually work, which supplements to buy, and what products are scams. Perhaps the most overlooked aspect of using supplementation is that many trainers don’t understand how to time the intake of supplements in order to get the best mass building results.
I was fortunate enough to be invited to the movie premier of Man of Steel before the rest of the world. I was shocked to see how ripped Henry Cavill (Superman) got. After some research I discovered his secret for packing on massive muscle in such a short time. Let me share with you my findings.
First, let me state that Henry Cavill worked with a top fitness expert named Mark Twight. He owns a gym called Gym Jones in Salt Lake City. Mr. Twight is the same person who worked with the cast of 300. Guys, if you haven’t seen this movie, ask your girlfriend/wives, I guarantee you they remember this movie fondly. The movie 300 had more six packs in it than Animal House.
Ok, let’s go through Henry Cavill workout routine that got him huge for Man of Steel, then we will discuss his meal plan.
I used to be addicted to protein bars!
In order to build muscle, I was chowing down on about 2–3 bars a day thinking they were good for me just because they were called “Protein Bars”…
But, the problem was that commercial Protein Bars are more than often LOADED with sugar, and cost on average $3 — $5 a bar…
Then a friend of mine gave me a muscle-building recipe book with the perfect homemade protein bar — one that has all the good stuff and none of the bad.
Go to any gym and what do you see?
Bodybuilding and fitness equipment fills every square inch that’s not already occupied with sweaty bodies.
But do you really need all this equipment to sculpt, tone, and carve you into body perfection?
In my opinion, the absolute best bodybuilding equipment you could ever use for building muscle and burning fat at the same time is your own body!
In fact, using a military-style bodyweight exercise program, you can create better results than the fanciest bodybuilding equipment on the market could ever provide.
Although I’m fascinated with ancient history and artifacts — I could totally be Indiana Jones, whip and all — I’m not a huge fan of museums. Everywhere you go, there are signs saying “Do Not Touch.” Truthfully, doesn’t it make you want to touch everything that much more? The same may be true when it comes to off-limits food. The more forbidden it is, the more we want it, right? If you’ve hung in there with me all month through the litany of what-not-to-eat’s for weight loss, you may be wondering if there is anything left to eat! The good news is there are some fun foods you can enjoy this summer guilt-free.
Hard-core training needs a strategy, recovery supplements for military training…and some testicular fortitude.
Recovery is where you replace what you’ve used, but also where you build up and fortify the muscles so they remain healthy, strong and ready rather than fatigued, depleted and damaged. The latter will lead to injury which can put you out of commission.
Now that I’ve conquered the mini scooter world, I’m upgrading this summer to a Vespa (thanks Mom!). For an Italian girl, it just doesn’t get any better than that! Because it has more power than my little Bajaj, I had to go to scooter school — otherwise known as a mandatory motorcycle safety course. Of course, with more power comes more responsibility so I’m going to have to learn how to handle my classic Italian dream machine from starting, accelerating, maneuvering, avoiding obstacles and stopping safely. If your desire is to upgrade to a better, more powerful body this summer, you’ll need to know the rules of the “ripped” road.
Last summer my dad gave us a scooter he’d had in storage for quite a while. It’s a little bitty thing — think motorized bicycle versus high powered rocket — but man is it fun to ride. We did some basic maintenance on it over the weekend, checking tire pressure, replacing gear box fluid, etc.. You could tell it had been idle for years by the black, sticky fluid that drained off. Now it’s running like a champ. It is amazing what the right fuel will do for a simple engine to help it perform at its peak. If you’re looking for leaner abs and a carved physique this summer, maybe it’s time to give your muscles a tune up too.
Every person has health concerns.
What concerns you most is going to depend on your current level of fitness, your personal goals, your family history, and all those vanity and virility issues that we obsess over.
So what did our readers say when we asked them: What are your top fitness concerns?