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.

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.

Military Fit in 14 Days! Is it Possible?

In my book The Ultimate Basic Training Guidebook, I outline an 8-week fitness routine to get in shape for basic training. For many of you, 8-weeks is plenty of time and you should stick to the workout presented in my book. However, for those of you with less time to prepare, you should use the fitness program outlined here. Of course, you should always consult a physician before doing any fitness routine.

The first step you want to take is to determine your goals. Determine the minimum standards you need to pass by looking at the fitness charts for your branch of service (available in many places by doing a simple Internet search). This will be your goal.

Your second step is to get a rough estimate on where you currently stand in relation to your goals. You can do this by literally giving yourself a fitness test. If you can’t pass a certain portion of the fitness test, then you will need to bridge this gap as soon as possible before leaving for basic training.

Your final step will be to improve on any failed portion of your self diagnosed fitness test. The easiest way to get from point A to point B is a straight line. Therefore, don’t go to the gym to practice push-ups or sit-ups. You need to get your muscles in the rhythm of mimicking the movements you are trying to improve on. Don’t worry; it’s not an exact science. Let’s take push-ups for example. If you failed the push-ups portion of your self diagnosed fitness test by (for example) 20 push ups, you will need to work the major muscle groups of the push-ups in a systematic routine until you can reach the minimum fitness standards. The major muscle groups for the push-ups are the triceps and chest. To increase the strength of your triceps, simply do diamond push-ups. Get in the normal push up stance with your palms on the ground. Now, make an L with your index finger and thumb on both hands and slide your hands to the center. Your hands should now be directly under your head and your fingers should be in the shape of a diamond. You are now ready to perform diamond push-ups. As soon as you begin, you will feel the increased strength required on the back of your arms to push your body up. This will really help your triceps.

Most likely if you failed the push-up portion of the fitness test it is because of your triceps. They are a much smaller muscle group than your chest and will run out of strength faster than your chest. You will quickly increase your push-up count with diamond push-ups.

This concept works for all other exercises that you might have failed during your self diagnosed fitness test. Your fitness test targets what’s called compound muscle movements, which means each of the exercises requires multiple muscle groups to work together. By working the weakest muscle in each of these movements you will increase your repetition count greatly.

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