Strengthen the Rotator Cuff for Excellent Military Fitness

In the military, why would you want big bulky muscles? To get in shape for the military (and basic training), try strengthening your rotator cuffs. Most people think that big bulky muscles equal strength, when in fact the opposite is true in the military.

Extra muscle means extra weight, and you don’t want extra weight. You want defined muscles capable of repetitive movements. Your goal is to have enough muscle to push and pull your body weight repetitively with the least amount of resistance (extra weight) as possible. Extra weight will only wear you down. Leave the beach body for later, this article will allow you to increase your repetition counts for upper body movements considerably.

The rotator cuff is the supporting structure of the shoulder which consists of the muscles and tendons that attach the arm to the shoulder. Basically, it allows the arm to move. A strong rotator cuff is great for being able to do repetitive push-ups. Rotator cuff exercises are a part of my daily workout routine and I can easily do 100+ push-ups in a row without stopping. Take a look at this video for some great rotator cuff strengthening exercises, which has increased my push-up count considerably.

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival.

How to Reduce the Pain of Shin Splints

Shin Splints

In my book The Ultimate Basic Training Guidebook, I outline an 8-week fitness routine to get in shape for basic training.  Getting in shape for basic training is great, but sometimes it can leave you with shin splints.

Shin splints are a common cause for concern for each military recruit. Whether you are leaving for Air Force boot camp and just trying to prepare yourself for the Army basic training workout, shin splints can easily occur. And, to make it even worse, there is no magic pill to cure them.  Shin splints are a result of fatigue and trauma of the muscles near your shins.  This trauma can feel like someone is hammering at your shins with each step. For military fitness style workouts, shin splints can definitely be a road block, and surviving boot camp will be that much harder.  

The Army basic training schedule leaves little room for rest and relaxation, so what can a recruit do to get rid of shin splints before arriving at basic training? Lots!

First things first, get new shoes. Most recruits don't get the right shoes. Shoes should fit comfortable and feel well, if they do not, you are adding trauma to your shins with every step you take. Shin splints often occur with new shoes, if this happens, simply get new shoes that fit better and you will see shin splints quickly disappear.

Another quick fix for shin splints is to practice running on soft surfaces, not pavement. Running on grass should help the pain subside.

Rest may not be a luxury you have if your in training, however, if your shins are throbbing even when sitting on the sofa, you must stay off them as much as possible

Another cause of shin splints is being overweight.  If you are overweight and have time to drop a few pounds, you will put less stress on your shins.

Last but not least, try adjusting your running technique. Get some gel insoles for your shoes. This will angle your foot toward your toes slightly. You should try running on your toes more than the heels of your foot. When you run on the heels of your foot on a hard surface, your shin is experiencing too much trauma for your muscles to bear.

Follow the above tips when undergoing an Army physical fitness program and surviving boot camp will be a lot less painful

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival.

Skates Like a HUMMER: Converting to Quadlines

Q.

 Hello, SSG Ken and Stephanie Weichert!

Thanks for what you two do! I get GX magazine delivered to my house and I try your workouts every week. They are awesome! I have lost 20 pounds in 10 weeks and I increased my APFT score by 24 points. Keep the tips coming!

With the weather getting better, what are some creative exercise programs to do outside?

HOOAH!

SGT Tina L., Indiana Army National Guard

A.

 Hello, SGT!

Thanks for the compliments! Keep up the great work. Your results are outstanding!

Stephanie recently tried an outside exercise program that she has not attempted in several years and loved it! A week later, she got me on it. It was great! I worked muscles that I have not worked in a long time. I suggest that you do the same! Let me know what you think.

Best Regards,
SSG Ken Weichert

From Stephanie’s Journal:

Much to the delight of all little girls during the mid-eighties, Baby Skates made her entrance into the world. When turned on, this plastic doll clumsily teetered to and fro on her little skates, magically inching forward and occasionally tottering over. Now, with that vision in mind, you might be able to imagine a 5’10” fully grown woman who at one time played with that doll, somewhat mirroring that image while skating.

Today was my first foray into ‘Skatesville’. I gripped my neighbor’s old broken down green Ford truck as I carefully stepped my way down our shared sloped driveway. The striking realization of its exact slope was not apparent until I laced up my brand new Quadline skates with their ginormous 100mm wheels and began to maneuver my way down the driveway to the street. Baby Skates at this juncture had me beat, as at least she was able to use her bodyweight to move forward.

Stephanie laces up her Quadlines.

Photo by Chris Kissling

Body weight, who needs body weight? Gravity had a vicious grip on me and was coaxing me into this new relationship with the pavement, faster than I was apparently ready to move. However, move I did, step-by-step, right down the driveway, using my neighbor’s truck as a crutch. After running out of truck to grip, I allowed myself to be fully immersed in this new relationship with the Quadlines and the pavement.

Twenty minutes later I had figured out how to somewhat utilize the rubber stopper located at the front of my glowing white skates. Like the bored coffee shop employee, they decide to work when things are going slow. Thirty minutes later, and quite popular with the 5-10 year old crowd, I was continuing through the neighborhood. I began to realize skating requires quite a bit of kinetic energy from my gluteus minimus and maximus (you know, the backside, the bum). I realized “core work” on skates has quite a different connotation to it than does static gym exercise. I was pleased that my pads did not make friends with the pavement.

Forty minutes later, I was on the last slope home. I didn’t realize that Mt. Everest was only steps outside my front door and that my condo rested in the valley of two mountains. I was cruising at speeds illegal in residential areas, arms flailing, trying to recall a skiing maneuver, the snowplow, in an effort to reduce my speed from mach two to mach one, while staying in one piece. I was in temporary horror at the speeds at which I had found myself traveling. Luckily, I was still standing when I arrived at the foot of Mt Everest, a football field later.

As I sat down to remove the skates that evening, I thanked God my Creator that I had made it in one bloodless piece. I looked forward to day two.

Hello, again, SGT!

The skates that I used are called Skorpions. I got them from Skates.com, and I highly recommend them. They are fast and efficient, and their customer service is great!

The Skorpions fastened directly around my military boots. They worked well, even with my size 12-wide boots. The difference is that I had to immediately get used to the wide wheel frames. My first time up, I found myself rubbing the inside wheels together. However, after a few minutes, I was trying old tricks. Best of all, I was spending quality time with my wife!

We made a full day of it on our next skating experience, adding some exercises in the park to strengthen our core and upper body muscles in the process. After skating until we wanted a break, we pulled over to a grassy area and performed abdominal exercises and push-ups. After we had enough of the core and upper bodywork, we carefully stood up and rolled forward for another skating run.

After a few hours of that, we plopped down on the grass and pulled a couple of sandwiches out of our small backpacks and enjoyed the warm sun and serene moment. I suggest you do the same!

Have fun!
SSG Ken Weichert

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

No Cramping!

Muscle cramps got you down? Certainly if you work out a lot, or have been to military basic training, you have experienced muscle cramps.  Check out this video I made for you to help you reduce muscle cramps, brought to you by UltimateBasicTraining...

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival, available at UltimateBasicTraining.com.

The Hidden Stomach Muscle

Everyone can identify with the 6 pack abs look, but few enjoy doing sit-ups. With this article, I will teach you how to get your stomach flat with less sit-ups.

There is a muscle called the Transverse Abdominus that acts as a stabilizer to your entire middle section.  If your not familiar with this muscle, go through basic training.  Drill sergeants love exercises that involve the Transverse Abdominus because when this muscle is strong, your back and stomach are strong.  Unfortunately, traditional sit-ups and crunches hardly exercise the transverse abdominus.  In order to maximize that 6 pack abs look, you will need to strengthen this muscle.

Let me tell you a brief story. I was doing stomach crunches my entire adult life, but when I reached 30 I realized that my ad muscles were getting harder to see. No matter what I ate (or didn’t eat) and no matter how many stomach exercises I did, my abdominal muscles kept slowly disappearing. Then, I started incorporating exercises that involved the Transverse Abdominus.  Ever since then, I am happy to stay my stomach muscles are more prevalent than ever before. Not only that, my posture is better.  Why? The Transverse Abdominus is connected to your back, ribs and pelvis.  In essence, it is the ultimate stabilizing muscle for your entire mid section.

A simple Internet search will reveal many techniques and exercises for strengthening the Transverse Abdominus, but I will name a few of my favorites here. Again, if you have ben through basic training, some of these exercises will be familiar to you:

The Focused Crunch – Although they are similar, do not mistake this exercise for an abdominal crunch.

• Put your back on the floor with your knees bent and your feet should be firmly on the floor.
• Put your hands just below and to the sides of your belly button. Press a couple fingers from both hands into your lower abdomen.
• Begin by drawing your lower abdomen down towards the floor but do not move your pelvis.  Your chest should raise slightly.
• Stop drawing in your stomach as soon as you feel your muscles being to tighten. The muscles underneath your fingers should feel tight. If you move too far, you will stop working your Transverse Abdominus and begin stressing your oblique muscles instead.
• Hold this position for 10 to 15 seconds while breathing normally.
• Do ten to twelve repetitions if this exercise is new to you, increase repetitions as needed.

Scissor Kicks – A drill sergeants favorite

• Put your back on the floor with your knees bent and your feet should be firmly on the floor.
• Place your hands under your buttocks.
• Raise one leg about 12 inches off the ground and slowly lower it back down.
• As you lower one leg, raise the other in the same manner.
• Start with three sets of ten to twelve repetitions, increase repetitions as needed.

The Modified Plank - This is a tough exercise, proceed with caution.

• Start in the push-up position with your palms on the floor and toes on the ground.  Your back should be straight and your feet should be hip-width apart.
• Raise one leg as high as you can and then to a push-up.  Switch legs and repeat.
• Start with three sets of ten to twelve repetitions, increase repetitions as needed.

For other great workout tips, consult the Ultimate Basic Training Guidebook and Workbook at UltimateBasicTraining.com.

SGT Michael Volkin is the author of The Ultimate Basic Training Guidebook: Tips, Tricks, and Tactics for Boot Camp Survival, available at UltimateBasicTraining.com.

Job Losses - Stress - Fit for Duty!

Here is a great email that is getting more and more common these days. People are seeking new employment and coping with stress more than ever:

Stew - I have been in the financial business since I got out of college and always regretted that I never served in some capacity (military, police, fire fighter, EMT). Well, I am no longer working, thanks to the economy, and now at 30 starting to think more about joining the military or police force. Where do I start?

Sorry to hear about the job loss. I know there are a few million of you out there now seeking employment as well as young high school and college graduates in the same market. It is stressful losing and finding a job and dealing with that stress is not much different than going through a grieving / loss process. You know - Shock, Denial, Anger, Resistance, Sadness, and Acceptance. My recommendation is to get over the job loss quickly and start exercising to relieve the stress hormones coursing through your body. You do not necessarily need to skip the above stages of loss, but speeding the process is helpful. Here is a free plan to help with weight loss and building good habits if you have not done anything in a while

45 Day Plan - A great plan for weight loss and basic fitness and health habits!

And a stretching / core strength / lower back and stomach plan that will help with stiff joints of the torso and lower extremities:

Lower Back Plan - This is the easy way to reduce stress - stretch / work it out lightly!

Back to the job loss and new search: Do not be embarrassed by getting laid off. In fact, think of it as a new beginning. These days, the average person will work at 4-5 different jobs before retiring - some even more. Find something you like to do, or have always dreamed about doing and chase it down and communicate with your family and friends your situation and future options. Having support from people closest to you is helpful as well.

Military, National Guard, Reserves, and Federal Law Enforcement agencies are still hiring at above average pace. Some local and metropolitan fire and police forces are slowing down academy classes due to budget shortfalls, but they always need replacements for retiring public servants, so see what is in your city, county, and state that is available. All of these require some form of fitness training so get started running and doing calisthenics like pushups, sit-ups, pull-ups as they are commonly tested.

No need for a gym - Since I have been out of the military (nearly ten years now), I have never joined a gym. No need to spend the extra money when you can run outdoors, find a pull-up bar or build your own. I use playgrounds for pull-ups, high school tracks, community center pools, and floor space for some dumbbell weights and calisthenics.

Get some education - This maybe the time to get to college if you can find scholarships, loans, or use the GI bill if you have it. Get some training in a field of your choosing AND more than likely you can use the school’s gym / pool facilities while a student for free!

Regardless, life is stressful no matter if you are in the civilian sector or serving your country in any capacity. Dealing with that stress requires effort otherwise you will pay for it in the long run with more illness, lower energy levels, and a disrupted life. Other than exercise and relaxation you need a healthy diet and sleep too:

Diet – Where have you heard this before – “proper exercise and diet.” Well it helps with stress too! Foods rich in anti-oxidants like many fruits and vegetables are your best bet for snack foods and should make up a larger percentage of your overall meal preparation. Limit foods high in sugar and drinks high in caffeine in order to have a more relaxing evening prior to sleeping.

Sleep: People who exercise actually sleep better than those who do not. Some people with insomnia also have high levels of stress hormones in their blood stream when trying to fall asleep. But regardless of diet and exercise, if you are not getting enough sleep / rest, you will not handle stress very well and succumb to the side effects of a stressed out life.

See article archives for plenty of free information on fitness programs for various groups. And google your local, state, and federal programs if you are interested in finding a profession in the public service of our country. There are plenty out there and they are hiring.

Push-up Improvement Plan 01 – Get 30 Points in 30 Days!

Q.

Staff Sergeant Ken Weichert,
Hello! Thanks for all that you do! I have an Army Physical Fitness Test (APFT) in a month and wanted to improve my score. My weakest area is push-ups. What is your favorite workout for push-ups? Thanks!

Sincerely,
Specialist Bill S..

A.

Specialist Bill S,
Hello! Thanks for the compliment! If you follow Push-up Improvement Plan 01 and give it your absolute best for at least 30 days, you will probably increase your score at least 30 points in the APFT. Push-up Improvement Plan 01 has worked for hundreds of Soldiers worldwide! Now it's your turn!

Here is how it works:

1. Perform a good warm-up (5 minutes).
2. Perform a few stretching exercises (5 minutes).
3. Begin the push-up exercise in the close grip position. Continue as long as you as you can in this position.
4. Assume an authorized rest position.
5. Slide your hands outward to the normal grip position. Continue as long as you as you can in this position.
6. Assume an authorized rest position.
7. Slide your hands outward to the wide grip position. Continue as long as you as you can in this position.
8. "Go to muscle failure!" Warning: Do not let your back sag. Do not lift your hands or feet off of the ground. Do not perform this program on your knees.
9. Rest when you reach two-minutes. Track your progress by taking your total number of push-ups and writing it down on a piece of paper, or on a DA Form 705. If you would like to see how many points you achieved, try our fitness calculator.



10. While resting for 2-3 minutes, watch Push-up Improvement Plan 01 on video (You may also want to perform crunches during your rest period). Once you have rested for a few minutes, perform the following push-up progression according to your fitness level:
    • Basic – 1 set of 1 minute
    • Intermediate – 1 set of 2 minutes
    • Advanced – 2 sets of 2 minutes each
    • Extreme – 2 sets of 3 minutes each
    Lastly, allow your body to recover for 1-2 days before performing this program again. In fact, if you are trying to train at all three events of the APFT, use our 30-day workout calendar in order to achieve best results!

Following are the steps to perform standard push-ups for the Army Physical Fitness Test (APFT):

Push-up standards

• Start:Balance your body on your hands and feet with your back forming a straight line. Look forward and keep your feet together or up to 12 inches apart. Note: Different arm positions engage different arm, chest and shoulder muscles. The closer your hands are together, the more triceps muscles you engage.


• Actions: While keeping your abdominal muscles tight, drop your body straight down by bending both elbows until the upper part of your arms become parallel to the ground. Return to the start position. Note: Do not look down toward the ground during this exercise. Maintain a forward focal point at all times.

Try it for a month and email me your progress at sgtken@gxonline.com. Like many other Soldiers, you may see a huge increase in your energy levels. Stay the course!

HOOAH!
SSG Ken Weichert a.k.a. "SGT KEN"

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Operation Pushing for Points - Get 300 Points in 30 Days!

Q.

Staff Sergeant Ken and Stephanie Weichert,
How can I get ready to pass the Army Physical Fitness Test (APFT)?

A.

This is the question that we most frequently receive. To excel at any military fitness test, you must train safely and intensely with the exercises that are in the test. While weight training is great for muscular strength development, it is a good example of what not to do while conditioning your body to perform better at the APFT, or any other fitness test that includes body resistance exercises.

We have had an overwhelming positive response to several parts of this program that we have released to the general public. Here is a comment from an actual participant that used our Push-up Improvement Plan 01 video on 1-800-GO-GUARD.com/fitness:

I'm shipping out for BCT in around four weeks and my pushups were my one worry. This has really helped me improve, and I'm feeling physically prepared. Thanks, SGT Ken.

Are you ready for the challenge?

HOOAH! Let's get started!

SSG Ken and Stephanie Weichert

"In order for Guard Soldiers to effectively accomplish active-duty missions, we must train them as athletes all year round." —SSG Ken Weichert

Calendar:

Week One

NOTE: Begin and end each workout with at least 5 minutes of warm-up exercises, followed by 5 minutes of stretching.

Monday

• Push-up Improvement Plan #01
• ½ Sit-ups x 3 sets

Tuesday

• Running Long Distance
• ½ Sit-ups x 3 sets

Wednesday

• Push-up Improvement Plan #01
• ½ Sit-ups x 3 sets

Thursday

• Running Interval Training
• ½ Sit-ups x 3 sets

Friday

• Push-up Interval Training
• ½ Sit-ups x 3 sets

Saturday and Sunday

• Light Stretching and Rest

Week Two

Monday

• Push-up Improvement Plan #01
• 8-Minute Abs

Tuesday

• Running Long Distance
• 8-Minute Abs

Wednesday

• Dive Bomber Push-ups
• Uneven Push-ups
• Staggered Push-ups
• Push-up Pulses
• 8-Minute Abs

Thursday

• Running Interval Training
• 8-Minute Abs

Friday

• Push-up Interval Training
• 8-Minute Abs

Saturday and Sunday

• Light Stretching and Rest

Week Three

Monday

• Push-up Improvement Plan #01
• 8-Minute Abs

Tuesday

• Running Long Distance
• 8-Minute Abs

Wednesday

• Push-up Interval Training
• Uneven Push-ups
• Push-up Pulses
• Full Sit-ups

Thursday

• Running Interval Training
• 8-Minute Abs

Friday

• Physical Fitness Assessment (PFA)

Saturday and Sunday

• Light Stretching and Rest

Week Four

Monday

• Push-up Improvement Plan #01
• Full Sit-up Practice Test

Tuesday

• Running Long Distance
• 8-Minute Abs

Wednesday

• Push-up Interval Training
• Uneven Push-ups
• Push-up Pulses
• Full Sit-ups

Thursday

• Running Interval Training
• 8-Minute Abs

Friday

• APFT Practice Test

Saturday and Sunday

• Light Stretching and Rest

Diet advice for Operation Pushing for Points, Volume 2:

We encourage you to reduce the consumption of bread, dairy products and sugars. Want to read more diet advice? Go to Operation Diet Dissection. Be certain to check with your physician before making any changes to your diet or exercise plan.

Equipment Needed:

• None

Forms Needed:

• DA FORM 705

If you would like detailed instructions on any of the exercises mentioned in the 30-day calendar, download a free copy of Operation Pushing for Points. Use our APFT calculator to track your fitness test results.

Let us know how the program is working for you! Email us directly at sgtken@gxonline.com, or post your blog here.

HOOAH!

Ken Weichert (a.k.a. “SGT Ken”) is a Six-time Soldier of the Year, Master Fitness Trainer and veteran of Operations Iraqi Freedom and Desert Storm. Ken and his wife Stephanie, a Certified Personal Trainer, founded START Fitness, a group exercise and hiking business that delivers military-style workouts to Soldiers and civilians since 1998. Ken and Stephanie have led thousands of Soldiers to better health through Operation Fit to Fight, a tactical fitness instructor training program designed to prepare Soldiers for Basic Combat Training, deployments, leadership schools and post-deployment reintegration. Operation Fit to Fight creates tactical athletes who lead by example and are ready to perform necessary duties in response to natural disasters or in defense of our country! Ken and Stephanie currently produce health and fitness programs for GX magazine, and for the National Guard website.

Share Your Workout Secrets!!

Do you have a great idea about workouts? Share them here!

Hi Stew,

Something that may interest you. I added rope skipping to my training for a few months now and it is really a great addition. It seems to be a great exercise for when you are working in places with no real means to train (small vessels and oil rigs), 30-45 minutes a day somedays and an hour on others (1.5-2 minutes active skipping with 1 minute recovery (doing stretches and walking) keeps me in good shape so when I am on land, getting back into running iand PTs real easy.

I do basic jumps (both legs, single legs and slalum jumps only) to keep it simple. Also, it seems to strengthen the lower shins and ankles so when I fin (with commercial jet fins/booties) after a break of several weeks, I dont have any pain in those areas and I can do some long fins without any problems. This may help others who need to be fit for finning in the future, but not with scoobie doo sports fins but commercial or military-issue fins with booties and for long distances and time in the water.

I use a speed rope (plastic) which is low-cost, available almost anywhere and so light and easy to travel with that it does not increase baggage weight at all. Also, unlike leather ropes, it can stay coiled in storage and straightened out for use and re-packed afterwards.

Just thought I'd pass this on as it may help someone in the future out there who is in similar circumstances (needing to stay fit but with no real place to do it).

THANKS FOR YOUR EMAIL - THESE ARE GREAT IDEAS...ANY ONE ELSE HAVE SOME IDEAS THEY LIKE TO DO?

Stew

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Military.com Fitness eBook store and the Stew Smith article archive at Military.com. To contact Stew with your comments and questions, e-mail him at stew@stewsmith.com.