Archive for the ‘Weight Training’ Category

Oh My Aching…

Marine Staff Sgt. Daniel Kachmar

We just put the finishing touches on our latest project…a custom-​​built bar made out of reclaimed barn boards, posts, and a massive slab of live-​​edge pine as the bar top.  Mark can now boast that he has an official man-​​cave!  The project required a lot of mental energy and more than a few trips up and down the stairs to get it done.  In the end and by some miracle of construction and design prowess which comes naturally to neither of us, everything ended up level, plumb, and square.  No small feat when you’re dealing with 100+ year old lumber, a tile floor and unskilled labor!  The keys to our success were patience and preparation.  Those qualities rarely translate to others areas of my life especially when it comes to working out.  If you find yourself diving in too fast, you may be surprised by the latest research.

Workout of the Week (#22) — First 5 x 5

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As the weather gets cooler up here in the Northern hemisphere, we typically transition from the higher rep calisthenics, mileage of runs, and move toward the heavier lifting cycles, some cold weather rucking, and indoor swimming for a healthy mix of non impact cardio.  If you do not have a pool and cannot swim with fins for 1–2 miles of cardio, try the stationary bike, elliptical, rower or a SPIN class even.  Here is our first 5 x 5 workout of the season.

How To Build Bigger, Stronger Pecs Using Functional Exercises

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One advantage of being in the military is having a fit body. But you can’t look buff without big pecs, so whether you’ve hit a plateau or you haven’t been focusing on your chest at all (tut tut!), this is a workout to help you work your chest region and get bigger, stronger pecs.

Periodization — Do I Need it?

Top fitness concerns for men

Here is a short but sweet question that requires a fairly lengthy answer to do it justice.  Periodization is nothing new to fitness and the training world, but it is one of those things that people have a hard time applying to their fitness program.  Here is the email question:

Stew, I am in my mid 40’s and have been doing roughly the same thing for more than a decade (run, lift, and some PT) – seems to be working for me.  I read about your periodization concept.  I think I understand the basics but what is periodization and why it is important to me?

The best definition I have seen:  Periodization is an organized approach to training that involves progressive cycling of various aspects of a training program during a specific period of time.  (Kravitz)

How To Smash The Military Fitness Test Using These Simple Exercises

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If you’re determined to have a successful military career, you’re going to have to make fitness and working out a big part of your life. While your personality, work ethic, and skills will also have a huge bearing on your success as a member of the armed forces, it’s those things are not as easy to change and improve as your fitness level.

The military requires its men and women to have outstanding physical fitness. They need to be able to perform at the highest level, not only to be recruited into the military, but throughout their careers. Their country is depending on them, so slacking is not an option.

But how should an army hopeful prepare for the fitness tests and career before him? Which workout resources should he or she use? Whose advice should he or she take?

In this article, we set out the movements you should focus on and the exercises you should do to prepare yourself for the boot camps, the fitness tests, and the rest of your career in the Army, the Air Force, the Navy, or as a coast guard. Get stuck in.

Week #20: Favorite Workout

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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.

How to REALLY Build Muscle-​​Forget 3 Sets of 10 Reps

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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.

Week #19: Workout of the Week

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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.

Related articles are periodization, Preparing for the Tactical Fitness Test

Weight Room
Burpee /​ Run Pyramid:
1 burpee — run 30m
2 burpees, run 30m
3 burpees, run 30m
4 burpees, run 30m
5 burpees = burpee 1–5
Max Pullups
Max dips
Stair crawls down/​up

Workout of the Week # 18: 50–50 Workout

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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.

Weird Workout Hacks that Actually Work

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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:

Peak Your Performance…Now!

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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

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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!

Workout of the Week #15

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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:

Advice on Over-​​Training

Advice on Over-Training

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.

How to Workout the Most Neglected Muscle Group

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.

Training You Shouldn’t Neglect

Training You Shouldn’t Neglect

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.

Workout of the Week #13

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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:

Favorite Workout Week #11: Last Week

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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
Pullups 50
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.

Favorite Workout# 10: Last Week

pullupupOk — 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.

7 Fitness Hacks That Could Change Your Life

male-military

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.