Gain (or regain) warrior-status in just 8 weeks with this fitness plan - We Are The Mighty
MIGHTY FIT

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

One of the most common reasons I’ve found that people don’t stick with a workout plan is that they go too hard too fast.

Imagine trying to qualify with the M4 at 500 yards the first day you put your hands on the weapon. That’s exactly what many people do when it comes to fitness.

We’re going to change that today.


Note: I’m going to recommend that you read through this introduction, but if you want to skip to the action and sign up right now, click here.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

You’ll never be proficient at 500 yards if you can’t hit the target at 30 yards.

(U.S. Marine Corps photo by Cpl. Alexander Mitchell/released)

Before you discharge that weapon at distance, you need to drill how to load it, zero-in the sights, clean it, support it in the different firing positions, use your breath to help your accuracy, and a hundred other things that contribute to solid marksmanship.

Likewise, when it comes to fitness, you need to drill a solid foundation first. You have to learn:

  • What your 1 rep maxes are
  • What muscles respond to high volume vs high intensity training
  • How your endurance is affected by muscle gain
  • Proper form for the various lifts so you can maximize their benefits
  • The best time of the day for you to workout
  • Where the best equipment in your gym is located
  • How fast and efficiently you recover from certain workouts
  • How changes in your diet affect your performance
  • Muscle memory of movements

All of these things are individual to you, and they are constantly changing.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

Biceps curls and the treadmill… classic sign of a foundationless approach.

High and Right

When you start hitting high and right on a target at 100 yards, it may only be off by an inch or two. But when you move out to 500 yards it is now off by feet and probably not even hitting the target.

If you try to jump into a hard-core program that has six 2-hour lifting sessions a week without establishing a baseline, your accuracy of the movements, ability to recover, and overall muscle/strength gain are going to be high and right. This potentially means injury, or more commonly translates to a level of muscle soreness that prevents you from making any actual gains.

That soreness, also called DOMS, is often enough to make you say “fugg it! The weight room isn’t for me,” or to decide that you’re meant to be flat-chested and have chicken legs forever.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

Don’t let this happen to you in the gym by biting off more than you’re ready for.

I’ve seen the equivalent on civilian ranges countless times. Some ding-dong shows up with a weapon he’s never fired. He starts by trying to hit the target from the furthest distance available, fails to hit the target, gets frustrated, starts firing at a rapid pace (against range rules) like an obese Rambo, and gets kicked off the range for being a jackass.

Don’t be like that in the gym by doing too much too fast and quitting due to excessive soreness and a lack of fundamental understanding of what makes lifting weights a therapeutic art. Both lifting and marksmanship can be forms of meditation if done correctly–which is completely lost on your local bicep-curling gymrat and the average gun enthusiast who knows the nomenclature of every weapon in Call of Duty but consistently loads rounds in the clip backwards.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

Let’s get you zeroed-in.

(U.S. Marine Corps photo by Gunnery Sgt. Robert B. Brown Jr.)

The Plan

So how do you make sure you aren’t the maniac Rambo-firing at the gym?

The MIGHTY FIT Plan is the first program at We Are The Mighty dedicated to this pursuit.

All too often, people try to make a lifestyle change or get ready for a new military school by firing from the 500 yard line while standing. This is a foundationless approach.

Build your foundation over the next 2 months with The MIGHTY FIT Plan.

This plan is for those who are ready to start taking control of their fitness with a proven method. Just like the rifle range, you need to set an accurate baseline by zeroing in your weapon, doing some dry fire drills, and firing test rounds at a close distance.

Your body is your weapon. This plan will zero in your body to become efficient and effective at all the lifts.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

There’s always a way to train once you decide to execute.

(U.S. Marine Corps photo by Sgt. Jonathan Wright)

This plan is designed to:

  • Introduce you to the main compound movements and their proper forms
  • Establish and progressively increase your ability to recover from workouts
  • Build a base level of muscle that will enable you to thrive in all your other athletic pursuits (including unit PT)
  • Allow you to figure out how to fit lifting sessions into your already busy schedule
  • Learn your body and how it responds to training

So, how do I get The MIGHTY FIT Plan?

Click here to get the MIGHTY FIT Plan + The Fat Shred Plug-in for FREE in the Composure Fit App.

The Exercises

Over the next eight weeks, you’re going to become familiar with the following exercises — save this link so that you can always come back and re-familiarize yourself:

MIGHTY TACTICAL

How robots and drones might be used in future wars

The U.S. Army loves robots and wants its soldiers to love them, too. The U.S. Army Joint Modernization Command recently conducted its annual Joint Warfighting Assessment in the Pacific Northwest, with most of the testing at the Yakima Training Center. From late April to May 11, 2019, troops from Joint Base Lewis-McChord’s 2-2 Stryker Brigade and 2nd Ranger battalion, along with U.S. Marines from Camp Lejune and Camp Pendleton, tested new weapon concepts for a Pacific war scenario set in 2028.

One of the concepts they were testing was the “optionally manned vehicle,” which would allow leaders in the field to decide to switch their systems to remote operating systems instead of putting their troops on the line.


“The idea is that the robotics could be available, so when they pick that platform you can put the robotics on it, and now you can do the manned (or) unmanned team and push the robotics out on the battlefield,” explained Lieutenant Colonel John Fursmo, the officer commanding the opposing force for the exercise.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

The Assault Breacher Vehicle.

(Photo by Kevin Knodell/Coffee or Die)

Some of the vehicles that have been brought out for testing are actually quite old, brought back to life and stuffed with robotic capabilities by engineers tinkering with them like Frankenstein’s monster. Troops and engineers explain that it’s all about testing, experimentation and soldier feedback. “These are concepts, these are not necessarily the pieces of equipment we would actually use,” said Fursmo. “The Army still has to decide what it wants for this new combat vehicle that will replace some tanks and other armored vehicles.”

Fursmo pointed to an old M58 mobile recon vehicle that’s been retrofitted with remote control capabilities. “It’s a tracked vehicle, it’s been in the Army a very long time, [and] essentially the Army stopped using it several years ago because the mission itself was so dangerous that it was just decided it wasn’t worth it,” he explained. “But make it a robot and now it’s at least conceptually worth looking at it again.”

Robotics and digital tech are already changing the way wars both big and small are being fought around the world every day. What were once science fiction dreams (or nightmares) aren’t as far away as some might think. Some are already here.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

An experimental quadcopter mounted on a Stryker during JWA 19.

(Photo by Kevin Knodell/Coffee or Die)

Eyes in the Sky

Cavalry scouts often call themselves the ninjas of the U.S. Army. Though considered combat troops, their job is more often to scope out the enemy without drawing fire and to report their findings. “A big problem we have is seeing without being seen,” explained Major Dave Scherke, a cav scout squadron leader with the 2-2 Stryker Brigade.

A scout team might move with three troops aboard a Stryker and three dismounted on the ground. They use maps, rulers, and measuring tape to take down mission critical information while conducting route reconnaissance. “It’s very time consuming and, from a security standpoint, can leave you exposed,” Scherken said.

However, at Yakima Training Center, Scherke’s men have been testing the Sensor Enabled Scout Platoon concept. They’ve tested the “Instant Eye” quad copter, an aerial drone surveillance system. “We have that all the way down to the squad level. So instead of just having one of these for each one of my cav troops, now I have six of them, and that massively increases our ability to see over the ridge and see the enemy first,” Scherke explained.

The quad copter itself isn’t particularly unique — you can buy similar models at Best Buy. Drones have already become part of the new normal for warfare. In Iraq and Syria, ISIS militants have used store-bought drones to help them target mortars and have even modified them to drop grenades and other improvised explosives. During the battle of Mosul, frustrated Iraqi troops started purchasing commercial drones of their own to fight ISIS. Robots are everywhere.

However, the small drones the scouts are testing are equipped with the Instrument Set Reconnaissance and Survey (ENFIRE) system that uses software and algorithms that can help measure terrain features, roads, and even calculate how much weight a bridge is capable of supporting. “There’s a bridge classification app that tells you the whole bridge classification,” said Colonel Chuck Roede, the deputy commander of JMC. “It really allows the scouts to do the job we expect them to do.”

ENFIRE connects directly to systems in the Stryker itself, which connects to a larger network. “It takes all that information, aggregates it into a computer, and creates a route overlay,” Scherke explained. “[Plugging] into our mission command systems to send very rapidly [means] our logistics planners and our other maneuver planners can get that information right away. So it speeds up what our scouts can do, and now instead of having six scouts on the ground just doing this while other guys are securing them, you can put fewer scouts on the ground to do that mission.”

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

Deep purple, the drone utilized by chemical, biological, radiological, and nuclear specialist, prepares to lift off on an NBC reconnaissance mission at the Joint Warfighting Assessment 19 training exercise at Yakima Training Center, Yakima, Washington, April 29, 2019.

(Photo by Pfc. Valentina Y. Montano/302nd Mobile Public Affairs Detachment, U.S. Army)

The Instant Eye has night vision, infrared, and powerful zoom and camera clarity features for checking out targets, as well as signal tracking. “We can get some eyes on there without exposing our scouts and then bring indirect fires down to win that fight first because we want to be fighting an unfair fight,” said Scherke.

Cav scout Sergeant Joseph Gaska, who was in the field operating the prototype, told Coffee or Die that he was impressed with it. “As long as you’re high enough, you won’t hear it, so it’s not going to be that buzzing sound above your head,” he said of small, nimble drones’ ability to move nearly undetected. It has other ambitious features, too, Gaska noted. For instance, he said that if they were to somehow lose their connection to the drone, it’s programmed to remember where its handlers are and will return to them.

The Joint Warfighting Assessment JWA19 WA, UNITED STATES 04.28.2019

www.youtube.com

Machines Doing The Dirty Work

One of the most difficult things ground troops are asked to do is breaching operations against enemy strongholds. The defending side nearly always has the advantage. Good defenders lay out layers of defense that can include walls, barbed wire, ditches, minefields, and countless other hazards and traps. “It’s a very challenging task because you have to imagine your opponent on the far side of that position ready to destroy you with every weapon system that they have,” Fursmo said. “If you can take humans out of that, you’re going to have fewer casualties — it’s really the most dangerous thing a ground force does.”

Troops in the field trained with various aerial drones for detecting chemical threats and minefields, but more of the efforts focused on ground-based systems. One of the key systems they were testing was the Assault Breacher Vehicle. Their ABV working prototype was built around the hull of an M1A1 Abrams tank armed with mine charges and a .50-caliber machine gun and equipped with plows and dozer blades.

“Basically, the concept of this vehicle is that this one vehicle with two operators can do what an entire platoon of engineers would be required to do in a breach,” U.S. Marine 1st Lt. David Aghakhan explained. “It’s not taking anything away from my capabilities — I can still manually operate it — but it gives me the option of saying ‘I don’t want to expose my Marines in this obstacle belt because it’s too dangerous,’ and I can pull them out and we can robotically operate it.”

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

A soldier remotely operates a humvee from inside another humvee.

(Photo by Kevin Knodell/Coffee or Die)

Working from remote controls in command vehicles, soldiers and Marines could also remotely control other vehicles to move in and provide suppressing fire for the ABV as it worked to clear mines, smash berms, and deal with other obstacles. Captain Nicole Rotte, an Afghanistan veteran and commander of the 2-2’s engineer company, said that she was impressed with it.

“The challenge that I have is my planning factor for moving through a breach is 50 percent loss,” said Rotte. “So all these concepts, to be able to take an unmanned vehicle and bring them down the battlefield, to be able save soldiers from being lost in the breach, that’s awesome for me.”

Rotte said they only had minor technical issues that were easily solved by turning the systems off and on again. She added that if anything, she’s excited for the prospect of having more robots available to her and seeing what they can do.

Unmanning the Battlefield?

Some futurists have envisioned a world in which war was waged entirely by robots. The U.S. military and CIA have already used drones with operators in Nevada pulling the trigger to kill enemies as far away as Afghanistan, Yemen, and Somalia. However, while the vehicles are referred to as “unmanned,” they require regular maintenance — and usually have a human operator somewhere.

At times, U.S. military commanders have underestimated the strain on personnel in regard to upkeep and the long hours of operation. “The explosion in demand had created a snowball effect that never allowed the […] staff to take a pause and say, ‘Let’s normalize all the processes that we should be doing,'” the Air Force reported in one of its official annual histories from 2012. “Instead, normalization was put off to some future date after the pace of combat operations slowed down.”

But the wars continued, as did the extreme hours. Airmen working six days a week were constantly asked to work extra hours while leave got cancelled. They were never “deployed” but remained almost constantly on duty, remotely fighting wars in several countries that were continents away. “It’s at the breaking point and has been for a long time,” a senior Air Force official told The Daily Beast in 2015. “What’s different now is that the Band-Aid fixes are no longer working.”

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

A remotely operated humvee with a robotic firing turret.

(Photo by Kevin Knodell/Coffee or Die)

Even without the logistical hurdles, many commanders (even those that fully embrace a robotic future for war) don’t believe grunts will ever become obsolete. “It’s technologically feasible to fly a drone from Nevada and have it circling over Iraq or Afghanistan. But the demands of the terrain, as Army soldiers we are so tied to the terrain — you need to have leaders on the ground to see and understand the terrain,” Roede said.

Col. Christopher Barnwell, head of the field experimentation division at JMC, said that while he could see a future where commanders could run a war without ever going to the field — adding that at this point communications are advanced enough that senior officers already don’t have to — he doesn’t think a good leader would choose to stay home while war is raging elsewhere.

“No commander I know would do that,” he said. “I feel like I need to be on the ground and see things with my own eyes and get a feel for what’s going. Technically possible? Yes. Likely? I don’t personally think so.”

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

An Alabama Army National Guard Soldier with the 690th Chemical Company inspects a “deep purple” drone at YTC at Joint Warfighting Assessment 19, May 4, 2019.

(Photo by Pfc. Valentina Y. Montano/ 302nd Mobile Public Affairs Detachment, U.S. Army)

Battle Bots

While they don’t see human judgement being removed from the equation, some military planners are excited by the prospect of artificial intelligence to allow vehicles to move on their own on the battlefield.

“As the concept matures, as we bring in elements of AI, as we bring in some measures of autonomy, the ratio of operators to vehicles will drop so that eventually you’ll have one operator who can control maybe a squad or platoon’s worth of vehicles,” said Roede. He suggested that AI could allow vehicles to autonomously navigate terrain and even rally into formations as they haul supplies and weapons.

Barnwell suggested it potentially going even further — he can foresee a day in the future when leaders can delegate to robotic weapons systems in combat and allow them to autonomously pick and engage targets.

“You tell these robotic vehicles, ‘You’ve got this part of the engagement area, and you are free to shoot at enemy vehicles; anything north of the niner-niner grid line is enemy and you are free to shoot it,'” Barnwell said. “And because these vehicles have AI, they know what to shoot […] on their own.”

However, the prospect of robots that can autonomously kill enemies based on algorithms or pre-programmed targets sets has potentially serious ramifications. The recent battles for Mosul and Raqqa proved incredibly bloody. House-to-house fighting and heavy bombing and artillery strikes led to untold deaths of civilians trapped in the cities, and the work of rebuilding the infrastructure since the battles ended has been slow.

Military strategists believe that urban fighting could be the norm for the 21st century. More than half of the world’s population now lives in cities, and that’s expected to grow. In particular, there are concerns about the challenges posed by potentially fighting in massive megacities like Seoul, Shanghai, Tokyo, or Lagos. Army Chief of Staff Mark Milley has pointed out that the entirety of Mosul — Iraq’s second largest city — isn’t equal to a neighborhood in Seoul.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

Conceptual prototypes at Yakima Training Center.

(Photo by Kevin Knodell/Coffee or Die)

Heavily armed robots combing the streets of a densely populated megacity picking targets based on algorithms have the potential to cause a lot of unintended collateral death and destruction. Machines feel neither remorse nor pity.

Barnwell said that they’re already considering these potential problems. “Through programming, we would be able to figure out what are appropriate targets, what are not. What is the ROE (rules of engagement), what are we going to allow these things to shoot at by themselves, and what are we not going to allow them to shoot at by themselves,” he explained. “In a megacity, for example, we may not even employ this sort of thing — or we may, depending on what the intelligence tells us the enemy is out there.”

But Roede stressed again that fighting wars is going to remain a fundamentally human endeavor, adding, “I don’t think we’ll ever be at a place where we’ll let the machine make the final decision on anything.”

This article originally appeared on Coffee or Die. Follow @CoffeeOrDieMag on Twitter.

MIGHTY TRENDING

Britain, Japan team up in rare pairing to deter China

The UK and Japan are carrying out their first joint military exercise in the latter country, as both look for ways to counter China’s growing influence in the region.

Soldiers from Britain’s Honourable Artillery Company are at a training camp near Mt. Fuji in Japan, where they are drilling with troops from Japan’s Ground Self-Defense Force during Exercise Vigilant Isles.

The exercise started with a joint rapid-reaction helicopter drill and will continue for two weeks in Ojijihara, north of Sendai on Honshu, which is Japan’s largest island.


Japanese and British soldiers will be deployed to a rural training area there for drills focused on sharing tactics and surveillance techniques, according to The Telegraph.

Japanese forces have carried out joint drills with the British navy and air force, “but this is the first time anyone in the regiment or indeed the British army has had the opportunity to train alongside the Japanese Ground Self Defence Force,” said Lt. Col. Mark Wood, the commander of the HAC.

“There’s always a commonality with soldiers — equipment, interest in each other’s weapons, each other’s rations — so I think that always gives any soldier a basis for a discussion, a common point,” Lance Sgt. Liam Magee told the British Forces Network.

‘Natural partners’

The exercise comes roughly a year after British Prime Minister Theresa May visited Japan to discuss trade and defense issues. During that trip, May toured Japan’s largest warship and became the first European leader to sit in on a meeting of Japan’s National Security Council.

The two countries released a Joint Declaration on Security Cooperation, in which they pledged to enhance cooperation in a number of areas, including military exercises. May also said three times that the countries were “natural partners,” and “each other’s closest security partners in Asia and Europe.”

The UK has in recent months also taken a more active approach to countering China, whose growing influence and assertiveness in the region has put it at odds with many of its neighbors.

A British warship sailed through the South China Sea in March 2018, and British ships accompanied French vessels through the area in summer 2018. At the end of August 2018, a British ship had a close encounter with Chinese frigate as it sailed near the Chinese-occupied Paracel Islands.

In Japan, which is also watching China warily, Abe’s hawkish government has made a number of moves on sea and land to build military capacity.

The country’s 2017 military budget was its largest ever, and this year saw the Ground Self-Defense Force’s largest reorganization since 1954. Japan’s military has also said it would raise the maximum age for new recruits from 26 to 32 to ensure “a stable supply” of personnel. The force is also looking to bring in more women.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

1st. Lt. Misashi Matsushima, the first woman fighter pilot in Japan’s Air Self Defense Force.

(Japan Air Self Defense Force/Twitter)

Earlier in 2018, Tokyo activated an elite Amphibious Rapid Deployment Brigade for the first time since World War II, and it has carried out several exercises already in 2018.

Japan Maritime Self-Defense Force ships joined a US carrier strike group for drills in the South China Sea at the end of August 2018, and September 2018 saw a Japanese submarine join surface ships for an exercise in the same area — Japan’s first sub deployment to the contested region.

Tokyo has made moves farther afield to counter China as well.

Japan’s largest warship, the Kaga helicopter carrier, sailed into Sri Lanka’s Colombo harbor at the end of September 2018. Sri Lanka and the Indian Ocean region in general have been targets for Chinese outreach that many see as an effort to gain leverage over neighbors.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY GAMING

6 of the biggest blue falcons in gaming

The video game community is filled with the same amount of douchebags as regular society. The majority of gamers hop online, as they have for years, to enjoy spending some time playing their favorite title — then, some as*hole comes in and ruins it all in a blink of an eye.

It’s an inevitability. There’s always that one dick who ruins the fun for everyone else just because they can. In gaming, they’re generally referred to as “trolls,” but in the military, we call them “Blue Falcons” — or buddy f*ckers. Even the most kindhearted, polite person might unleash their inner as*hole when they’re safely behind the anonymity of their video game avatar.

At the end of the day, when these online Blue Falcons do their dirty work, no one really gets hurt — it’s still just a game and players usually just respawn somewhere else (or log off for a while). That being said, the level of time, effort, and dedication these guys put into f*cking with some random players is beyond astounding.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan
(South Park Studios)


Gain (or regain) warrior-status in just 8 weeks with this fitness plan

But seriously though, if you’re interested getting your kids to stop playing video games – there’s definitely a market for that.

(Bluehole Studios Inc.)

Snipers

We’re not referring to the guys who pick up a rifle and camp in one spot for (seemingly) hours just to score a kill (we’ll get to that in a minute). Instead, we’re talking about the people who go out of their way in the “real life world” to hunt down someone’s virtual character — just to kill them or harass them.

This type of Blue Falcon became much more popular with the rise of game streaming. Now, some people take it as a point of pride to track down whatever high-profile streamer is on air and kill them — even if it’s against the rules. But your average stream sniper doesn’t even come close to that one time a father hired virtual assassins to hunt and kill his son’s characters in hopes that it’d make him give up video games.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

I just blame it on a terrible grenade throw.

(Ubisoft)

Team killers

Online games assume that once you’re randomly placed onto either the blue or red team, you’ll be loyal to the other players out of a mutual desire to win. Not all games have friendly-fire turned off, so it’s important to watch your aim.

It sucks when someone on your team accidentally shoots you — but it’s infuriating when they do it on purpose… and it’s in the spawn zone. Now, the other players on your team have to either kill that douche or let them continue trolling. Either way, the other team won’t mind.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

And yet camping is a legitimate strategy in real life.

(Bungie)

Campers

Games often provide a wide-open world for players to enjoy themselves in. In fact, some games are so massive that they’re comparable to actual states in America. They’ve got all that room to play in and yet some assholes still feel the desire to hole up somewhere — to set up camp and sit with a shotgun, just waiting for you to round the corner.

“Camping,” as it’s called, is most egregious when you’re the last player alive on your team. Not only does the enemy need to search every single corner, but your teammates are often stuck waiting for a chance to respawn, too. Some game developers will put in a system that punishes “camping” after a while, but that won’t stop the dedicated.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

After a certain point in EVE, if you want to get insanely rich, you need to get nefarious.

(CCP Games)

Scammers

Remember when the internet was first introduced and everyone was extremely wary of online creeps and scammers? Well, apparently, all of that is thrown out the window when it comes to video games.

“Scammers” in online games take many forms, from people trying to sell you junk for gold to those who run extremely complex banking schemes in games like EVE Online. That’s right — in CCP Games’ space-based MMO, players would loan out virtual money to other players, manage a massive system where players have, essentially, created an investment bank, and then make off with trillions of Isk, the in-game currency.

Gain (or regain) warrior-status in just 8 weeks with this fitness plan

To make matters worse, Lord Kazzak would heal himself with each player he killed…

(Blizzard Entertainment)

Players who bring disaster into low-level areas

In most online games, threats are appropriate to their area. If you want to fight a dangerous baddie, you’ll have to do it over there, near those other dangerous baddies. Some clever players, however, have figured out how to drag extremely tough bosses or (or virtual plagues) into major player hubs.

In the early days of World of Warcraft, players could bring a massive demon, Lord Kazzak, directly into Stormwind City, where he would proceed to evaporate players with barely any effort.

Event Crashers

On rare occasions, players band together and decide to not fight each other — usually for a good reason. Then, one person comes in and breaks the armistice when they see a good chance to kill everyone. The most famous example of this was in World of Warcraft. When a well-respected player passed away in real life, players gathered for a virtual funeral. Then, players of the opposing faction learned that they were holding it in a neutral area and without weapons and, well… you guessed it.

But this doesn’t just happen in MMOs. Recently, a Fortnite player named Elemental_Ray took advantage of an in-game event to rack up a massive kill count. Players gathered on an easily-destroyed ramp to get a good view of an in-game rocket launch. When this Blue Falcon destroyed the bottom of the ramp, it all came crashing down — firmly placing Elemental_Ray at the top of Fortnite‘s all-time leaderboard for number of kills in single match: 48.

Humor

10 epic weapons fails you’ll have to see to believe

Shooting a weapon for the first time is an experience you’ll never forget. Squeezing off those first epic rounds can make any gun owner smile from ear-to-ear.


On the flipside, many gun owners have no freakin’ clue how to hold the weapon, chamber a round and accurately fire it at a target without getting hurt.

It’s not that hard, and safety is key. But for some reason lots of people just don’t get it.

There are several safety rules put in place for a reason, but countless people throughout the globe treat their weapons as if they were toys — and many end up having accidents in the process.

Related: 17 images that show why going to the armory sucks

So check out these epic weapon fails from people who hopefully learned a lesson.

1. Trying out the elephant gun. Take #1

Remember, keep that buttstock pressed HARD to the shoulder, or this will happen.

This is what happens when the rifle weights more than the shooter. (Images via Giphy)

2. The single-handed, teenage rifle slinger

This teenager needs to use 2-points of positive control and build some muscle.

He meant to do that. (Images via Giphy)

3. Trying out the elephant gun. Take #2

Maybe put it on a bipod and go prone bro.

People never seem to learn. (Images via Giphy)

4. Quickdraw McGraw over here just shot himself.

Even the seasoned pros make mistakes, but g*ddamn this is bad. Remember, finger off the trigger until your sights are on target.

This is why we can’t have nice things. (Images via Giphy)

5. He’s so good, he shot his own cover right off his head.

This would have been a cool trick if it were a magic trick. Rule #1 and #3: treat all guns as if they’re loaded and never let the muzzle cover anything you aren’t willing to destroy (unless he really, really didn’t like that hat).

Worst weapons inspection ever. (Images via Giphy)

6.Trying out the elephant gun. Take #3

I guess he won the “who could fire this big ass rifle contest?”

At least this guy held on this time. (Images via Giphy)

7. What happens when someone gets super high and attempts to operate a heavy machine gun.

Where were these guys at when my unit was deployed?

How long have we been at war with these guys again? (Images via Giphy)

8.This is proof that ghosts can and will shoot you if you’re not being careful.

His Uncle Tanner just got his payback from beyond the grave.

We bet he bought a gun rack as soon as he was released from the hospital. (Images via Giphy)

9. The shirtless gangster.

We’re going to leave this alone.

That’s what we call “gangsta.” Thug life b*tches. (Images via Giphy)

Also Read: 6 reasons why troops hate going to supply

10. The exploding revolver.

Who here thought it was going to be a ricochet?

Maybe let’s not load the .44 in the .357 next time? (Images via Giphy)

MIGHTY CULTURE

4 ways to help your kids through deployment

Training away from home is part of the military way. Schools, deployments, overnight sessions — all of these and more are a regular occurrence for military members. And then, on the other side of things, are their families, left to hold down the fort at home.


Over time it’s a schedule that everyone becomes used to … that is, until young kids are involved. While older kids can certainly understand the logistics of a parent being away (even if they don’t like it), with toddlers or babies, it’s another story. They simply aren’t old enough to grasp what’s taking place. They cry, they act out, and they’re confused as to why mom or dad disappears for days, weeks, or even months at a time.

Teaching these training schedules to kids is certainly hard, but it’s also one that can leave them better emotionally equipped in years to come.

Talk about it

When parents are away at training, it’s ok to tell your kids — in fact, you should tell your kids that, “Daddy’s at work” or “Mommy had to go on a work trip.” These explanations might not make sense in the status quo, but they will teach them that sometimes parents are gone, but it’s nothing to worry about. We know they will come back, and in the meantime, it’s ok to miss them and talk about what they’re doing.

Adjust the conversation in a way that’s age-appropriate, so your kids can still remain informed without being confused or overwhelmed with military training schedules.

Keep it busy

When a parent is in the field, it’s a good time to bring out the fun distractions. Not only will this make it easier for the parent at home, but the kids will have an easier time with the transition. This is true for kids of all ages, not just the littles! Check out local family-friendly events. Get out the “messy” or “outside only” toys and share some new family fun. Make crafts, cook together, or try something new. It’ll give the kids something to talk about once the other parent comes home, and it will speed up everything else in the meantime.

Did we mention this helps the time go faster?

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Learn about the process

What’s mom or dad off doing, anyway? Sounds like the perfect time for a lesson. Use this time to talk about what’s being accomplished during this time away. Talk about the history of the armed forces, look into camping gear to talk about field stays, and help your kids find your spouse’s location on a globe or map. When at a school, discuss new jobs and how the training will help mom or dad learn.

Sure, the kids might get bored (and probably will), but keeping this info handy will help them become smarter individuals.

Have them help

Technically, this takes place before your loved one ever leaves. Allow your kids to be involved in the getting-ready-to-leave process. Plan and wash laundry, fold clothes, get out the suitcase and start packing. Older kids can be in charge of a checklist and ensure everything has been added to the luggage.

No one likes training schedules or time away, but making your children a part of the process can ease their fears about mom or dad being away. Help your little ones add this coping mechanism to their toolbox of growing emotions.

When it’s time for travel or days away for your military member, don’t worry about the kids! They are smarter and more adaptable than we realize. Talking about what’s ahead and staying busy in the meantime will help the time pass in a way that’s healthy rather than taboo.

MIGHTY TACTICAL

5 best weapons from this famous calculator manufacturer

Texas Instruments is probably best known for making those graphing calculators that every student complains about using and every parent complains about buying. But, before Texas Instruments was making TI-83s and TI-89s, they made other stuff, like missiles and bombs, before selling their defense operations to Raytheon in 1997 for $2.95 billion.

Here are 5 of their masterpieces that, typically, aren’t issued to high schoolers:


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U.S. Air Force Airman 1st Class Scott Henshaw, a 35th Maintenance Squadron load crew member, ensures all parts are correctly in place on the AGM-88 high speed anti-radiation missile at Misawa Air Base, Japan, Sept. 19, 2017.

(U.S. Air Force photo by Airman Xiomara M. Martinez)

High-Speed Anti-Radiation Missile

The High-Speed Anti-Radiation Missile is a pretty brilliant weapon for taking out enemy air defenses. Defenders on the ground typically run mobile radar dishes to find and target enemy planes. Planes carrying this type of missile search for such radar signals and then fire the HARM, which rides the radar signals back to their source — which is, you know, the radar dish.

There are multiple warhead options, but the big two have 25,000 pre-formed steel fragments that are propelled out by the explosive, sending fragments through the radar and antenna.

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Airmen prepare a 2,000-pound Paveway-III laser-guided bomb for the Combat Ammunition Production Exercise in July 2018.

(U.S. Air Force photo by Tech. Sgt. Matthew Plew)

Paveway Guided Bomb

The Paveway laser-guided bomb is sort of like the JDAM in that it’s really a kit that’s added to old, dumb bombs to convert them to guided, smart bombs. In the case of the Paveway, the missiles are guided by laser designaters, wielded by ground troops or pilots.

The Paveway can be fitted to bombs packed with up to a couple thousand pounds of explosives and can be carried by anything from fighter jets and bombers to the MQ-9 Reaper drone.

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An F-35 with the Pax River Integrated Test Force conducts a test with a a Joint Stand-Off Weapon in 2016.

(U.S. Navy photo by Dane Wiedmann)

Joint Stand-Off Weapon

The Joint Stand-Off Weapon is a glide bomb that can fly as far as 63 nautical miles from the point at which it’s dropped, allowing Navy and Air Force ground attack and bomber planes to target anti-aircraft weapons or other enemy structures and emplacements from far outside of the enemy’s range.

The 1,065-pound weapon carries up to a 500-pound warhead but can also carry smaller bomblets and submunitions for dispersal over a wide area.

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A Marine with Weapons Company, 3rd Battalion, 25th Marine Regiment, fires an FGM-148 Javelin Missile during Exercise Northern Strike at Camp Grayling, Mich., Aug. 14, 2018.

(U.S. Marine Corps photo by Cpl. Niles Lee)

Javelin

The Javelin missile is one of the premiere anti-armor missiles with guidance so good that it has a limited anti-aircraft capability and a warhead so powerful that it can kill most any tank in the field today, usually by flying up high and then going straight down through the tank’s turret. It can also be used against bunkers and other fortifications.

When fired against a tank’s hull, its two-charge warhead first initiates any explosive reactive armor, and the second charge penetrates the hull, killing the crew and potentially detonating stored explosives or fuel.

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Texas Instruments pioneered the forward-looking, infrared camera used on everything from fighters and bombers to helicopters to ground vehicles to rifles. Here, the FLIR on a MH-60S helicopter is used to keep track of a rescue off Guam in 2017.

(U.S. Navy photo by Lt. j.g. Chris Kimbrough)

FLIR for tanks, fighting vehicles, the F-117, and F-18

Forward-Looking Infrared is exactly what it sounds like, sensors that allow jet, tank, and vehicle crews to see what’s ahead of them in infrared. Infrared, radiation with a wavelength just greater than the color red on the visible light spectrum that’s invisible to the naked eye, is put off by nearly any heat source. Sources of infrared include human bodies, vehicle engines, and all sorts of other targets.

So, tanks and jets can use these systems to find and target enemies at night, whether they just want to observe or think it’s time to drop bombs or fire rounds.

MIGHTY HISTORY

12 surprising facts about The War of 1812

One of the most oft-overlooked wars in American history, the War of 1812 is kind of like a bad sequel to a much more exciting movie. In this case, the original film is the American Revolution and the War of 1812 is really AmRev II: the Hubris. Since no one really won and the reasoning for the war was something that could have been avoided.

No one likes a stalemate.


When people refer to interesting things about the War of 1812, they usually mention the Star-Spangled Banner, Dolly Madison saving George Washington’s portrait from the torch, or the fact the Battle of New Orleans was the most New Orleans thing ever, and it happened after the war ended.

We’ll go a little deeper than that.

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A cartoon lampooning opposition to the War of 1812.

(Oxford University Press)

New England almost seceded from the Union.

Secession from the Union was a concept that had been hanging around long before the South used it to trigger the Civil War. In this case, the New England states were so against the war that they considered seceding from the United States and forming their own country. When President Madison called up the Massachusetts militia, Governor Caleb Strong refused to send the troops, so Madison sent no troops to defend New England. New England even tried to negotiate a separate peace with the British.

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(Napoleon.org)

Europeans don’t think of it as its own war.

While Canada may revel in the ass-kicking it gave Washington, D.C., and various states around the U.S. may revel in their own victories over the hated British, the actual British don’t call the War of 1812 by its American name. To the Europeans, the War of 1812 is just an extension of the Napoleonic Wars, a new theater in the fight against Imperial France.

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(Wikimedia Commons)

The 1812 Overture is not about the War of 1812.

On that note, every July 4th, you can hear Tchaikovsky’s 1812 Overture blaring to the explosions of fireworks across the United States as Americans celebrate their independence. It makes for a pretty great spectacle. The only problem is that the legendary musical piece has nothing to do with the U.S. 1812 was the same year Napoleon marched his Grand Armeé on Moscow, and the Russians responded to the impending fall of their capital by burning it before the French arrived. In the overture, you can even hear parts of the La Marseillaise, the French national anthem.

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(Wikimedia Commons)

The British deployed a 1st rate Ship of the Line on the Great Lakes.

Imagine a massive ship with three gun decks and 112 guns, carrying some 700 British sailors just floating around the Great Lakes. That’s what the British Admiralty launched in 1814 in an attempt to wrest control of the lakes away from the Americans. The HMS St. Lawrence was built on Lake Ontario in just a few months. Her presence on the lake was enough to secure dominance on the lake for the British for the rest of the war.

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Oliver Hazard Perry at the Battle of Lake Erie.

(Wikimedia Commons)

It marked the first surrender of a British Naval squadron.

Despite the eventual British dominance on the Great Lakes, control of the massive bodies of water swung back and forth throughout the war, and was probably the theater where the Americans saw much of their success. Delivering blows to the vaunted Royal Navy was great for U.S. morale and terrible for British morale. American Commodore Oliver Hazard Perry constructed a fleet of ships just to challenge British dominance on the lakes. At the Battle of Lake Erie, he forced a British naval squadron to surrender for the first time in history.

His dispatch to Gen. William Henry Harrison contained the legendary line, “We have met the enemy and they are ours.”

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(Wikimedia Commons)

We burned their capital first.

The British did manage to torch Washington, and the city was nearly abandoned after its destruction, but it wasn’t just a random idea the British had – Americans actually burned their center of government first. The capital of Upper Canada was at a place then-called York, but today is known as Toronto. Americans burned the provincial parliament and looted key sites, taking the mace of Canada’s parliament (which President Eisenhower later returned) and a British Imperial Lion (which the U.S. Naval Academy has not).

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(Wikimedia Commons)

The U.S. was saved by a giant storm.

Everyone knows British troops marched on Washington and burned the major buildings of America’s young capital city, including the White House. What they may not know is that the fires that should have raged through the night were extinguished relatively quickly by a freak tornado – some thought it was a hurricane – that hit the area just hours after the British advance. The storm even forced a British withdrawal as the storm killed more British troops than the American defenders.

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(Wikimedia Commons)

It was the first time Asian-Americans fought for the US.

Asian-Americans may have fought for the United States before the War of 1812, but the defense of New Orleans marked the first time any historian or chronicler mentioned Asians at arms during wartime. When the pirate Jean-Baptiste Lafitte famously came to the aid of Gen. Andrew Jackson and American troops in New Orleans, he enlisted several “Manilamen” – Filipinos – from nearby Saint Malo, Louisiana, the first Filipino community in the United States.

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(Imperial War Museum)

It saw the largest emancipation of slaves until the Civil War.

One of the weaknesses of American society at the time was the institution of slavery, a weakness the British would attempt to exploit at every opportunity. The British Admiralty declared that any resident of the United States who wished to settle in His Majesty’s colonies would be welcome to do so, all they had to do was appear before the British Army or Navy. American slaveholders believed it was an attempt to incite a slave revolt, which it may have been. Nonetheless, the British transported thousands of former slaves back to Africa, the Caribbean, and even Canadian Nova Scotia.

Some even joined the British Colonial Marines, a fighting force of ex-slaves deployed by the British against the Americans.

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Bilal Muhammed

(Muslims in America)

It also saw the largest slave uprising – against the invader.

While the British were rousing slaves to join the fight against their oppressors, other slaves were joining forces to fight the British for the Americans. One Muslim slave named Bilal Muhammed was the manager of a plantation of 500 slaves on Georgia’s Sapelo Island. When the British attempted to land on Sapelo, Muhammed and 80 other slaves fought them back into the sea.

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(Wikimedia Commons)

Maine was almost given to Canada as “New Ireland.”

During the American Revolution, the area we know as Maine was a haven for colonists who wanted to remain loyal to the Crown. Their ambitions were, of course, supported by the British government in Canada, who sent a significant force to defend what was then New Ireland. The British gave up New Ireland after the American Revolution in order to cut the French Canadian provinces off from the coastal areas. By the time the War of 1812 rolled through, it was almost ceded again, but the Treaty of Ghent made no changes to the borders, and the British withdrew

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(Wikimedia Commons)

The war brought about an unopposed political party.

Today we have Democrats and Republicans at each other’s throats, constantly fighting to some end. Back then, the parties were the Federalists and the Democratic-Republicans. Federalist opposition to the war, which ended with the view that America had won by not losing the second war for independence, pretty much ended the Federalist party, leaving just the Democratic-Republican Party as the sole party in a new “Era of Good Feelings.” After the election of 1824, that Era was over, and the party was split into two factions, depending on how much they liked Andrew Jackson’s policies.

MIGHTY TRENDING

DARPA will fight flu, addiction, and poison on a genetic level

Protection against many common pathogens and environmental stressors is written into our DNA. Our skin responds to sun exposure. Our immune system mounts defenses when we get the flu. Our bodies inherently work to mitigate the potential for harm caused by these health threats. However, these intrinsic responses are not always quick, robust, or appropriate enough to adequately defend us from harm, which is why many people experience sunburn after intense sun exposure or suffer severe symptoms, even death, following exposure to the flu.


Military service members, first responders, and civilian populations face threats far more severe than sunburn and respiratory infections. Pathogens with pandemic potential, toxic chemicals, and radioactive materials can all quickly and powerfully overwhelm the body’s innate defenses. And though significant public and private investment has been focused on the development of traditional medical countermeasures such as drugs, vaccines, and biologics to guard against the worst effects of these health threats, current countermeasures are often limited in their effectiveness and availability during emergencies.

DARPA is looking to make gains beyond the status quo. Inspired by recent advances in understanding of when and how genes express their traits, DARPA’s new PReemptive Expression of Protective Alleles and Response Elements (PREPARE) program will explore ways to better protect against biological, chemical, or radiological threats by temporarily and reversibly tuning gene expression to bolster the body’s defenses against – or directly neutralize – a given threat.

“The human body is amazingly resilient. Every one of our cells already contains genes that encode for some level of resistance to specific health threats, but those built-in defenses can’t always express quickly or robustly enough to be effective,” said Renee Wegrzyn, the PREPARE program manager. “PREPARE will study how to support this innate resistance by giving it a temporary boost, either before or after exposure, without any permanent edits to the genome.”

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The program will focus on four key health challenges as proofs of concept for what DARPA ultimately envisions as a generalizable platform that can be rapidly adapted to emerging public health and national security threats: influenza viral infection, opioid overdose, organophosphate poisoning, and exposure to gamma radiation.

“Each of these four threats are major health concerns that would benefit from disruptive approaches,” Wegrzyn said. “Seasonal flu vaccines, for example, are limited in that they try to hit a perpetually moving target, so circulating flu strains are often mismatched to vaccine strains. Programmable modulation of common viral genome sequences could potentially neutralize many more circulating viral strains simultaneously to keep up with moving targets. Combining this strategy with a temporary boost to host protection genes could change how we think about anti-virals.”

PREPARE requires that any treatments developed under the program have only temporary and reversible effects. In so doing, PREPARE diverges sharply from recent gene-editing research, which has centered on permanently modifying the genome by cutting DNA and inserting new genes or changing the underlying sequence to change the genetic code. Such approaches may cause long-lasting, off-target effects, and though the tools are improving, the balance of risk versus benefit means that these therapies are reserved for individuals with inherited genetic disorders with few to no other treatment options. In addition, some indications, including treatment of pain, may only require temporary solutions, rather than life-long responses.

The envisioned PREPARE technologies would provide an alternative that preserves the genetic code exactly as it is and only temporarily modulates gene activity via the epigenome and transcriptome, which are the cellular messages that carry out DNA’s genetic instructions inside cells. This would establish the capability to deliver programmable, but transient, gene modulators to confer protection within brief windows of time for meaningful intervention.

“Focusing only on programmable modulation of gene expression enables us to provide specific, robust protection against many threats at once, with an effect that carries less risk, is limited but tunable in duration, and is entirely reversible,” Wegrzyn said.

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A section of DNA

Success will hinge on developing new tools for targeted modulation of gene expression inside the body. Researchers must identify the specific gene targets that can confer protection, develop in vivo technologies for programmable modulation of those gene targets, and formulate cell- or tissue-specific delivery mechanisms to direct programmable gene modulators to the appropriate places in the body. Although the immediate program goal is to develop defenses against one of the four focus areas determined by DARPA, the ultimate objective of PREPARE is to develop a modular, threat-agnostic platform solution with common components and manufacturing architecture that can be readily adapted to diverse and emerging threats.

Research will be conducted primarily using computer, cell culture, organoid, and animal models to establish proof of concept. However, DARPA’s vision is to generate new medical countermeasures for future use in humans. As such, DARPA is working with independent bioethicists to identify and address potential ethical, legal, and societal issues.

By the end of the four-year program, DARPA aims for each funded team to submit at least one final product to the U.S. Food and Drug Administration (FDA) for regulatory review as an Investigational New Drug or for Emergency Use Authorization. Throughout the program, teams will be required to work closely with the FDA to ensure that the data generated and experimental protocols meet regulatory standards.

DARPA will hold a Proposers Day on June 13, 2018, in Arlington, Va., to provide more information about PREPARE and answer questions from potential proposers. For additional information, visit: https://fbo.gov/spg/ODA/DARPA/CMO/DARPA-SN-18-45/listing.html. Advance registration is required; please visit: https://events.sa-meetings.com/PREPAREProposersDay. A full description of the program will be made available in a forthcoming Broad Agency Announcement.

This article originally appeared on the United States Department of Defense. Follow @DeptofDefense on Twitter.

MIGHTY TACTICAL

This radar could make it very hard to hide – even on land

Radars have long been used to track targets in the air or at sea but, traditionally, radar isn’t known for its ability to track targets on land. Despite its reputation, radar has been used for exactly that purpose as far back as Operation Desert Storm.


Electronics have advanced rapidly since then, however. In the last 25 years, we’ve gone from clunky desktop computers that ran up to 16 megabytes of RAM and a 250 megabyte hard drive to using laptops that hold 32 gigabytes of RAM and have terabytes of storage space. Today, the cell phone you hold in your hand is arguably more powerful than a top-of-the-line gaming PC of 25 years ago.

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The E-8C JSTARS had to be based on the Boeing 707.

(USAF photo)

Well, that electronics revolution has helped radars, too. Previously, you needed a jumbo jet, like the 707, to carry a radar system around. Modern radars, however, are a lot smaller. One such radar is the APS-134G from Telephonics. According to an official handout, the radar weighs just under 450 pounds!

Despite being lightweight, this radar can do a lot. Among its capabilities is a ground moving target indicator, synthetic aperture radar imaging, wide-area surveillance, coastline mapping, weather mapping, and an aircraft detection and location mode that can simultaneously process over 300 targets!

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The HU-25 Guardian used an earlier version of the APS-143.

(USCG photo)

The small size of this system means that you no longer need a jumbo jet to get a powerful eye in the sky. Among the planes capable of carrying this radar are Beech King Air planes, Bombardier Global business jets, and the CP-140 Aurora maritime patrol aircraft.

In short, this radar will make it very hard for bad guys to hide.

MIGHTY FIT

Fighter pilots do it. Why don’t you?

Breathe and brace, lift, exhale.

That’s it, pretty freakin’ simple. Why then do so many people literally forget how to breathe when lifting? It’s involuntary. You would die without sweet, sweet oxygen pouring into your face holes constantly.

When you are about to squat 2x your body weight, or even just your body weight, the number one risk to injury is structural damage, be that muscular or skeletal. The most efficient way to prevent injury from occurring is to brace and contract all non-moving body parts. It’s called the Valsalva maneuver.

But first…

How NOT to breathe

www.youtube.com

Other approaches to breathing

Common other breathing methods such as exhaling on the concentric and inhale on the eccentric are problematic for lifting heavy weights.

In order to inhale or exhale, we need to engage the diaphragm and other breathing muscles to draw in air or release it. This means that the body needs to do two separate things while lifting; breath and lift.

This is problematic for a few reasons.

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There is no room for wiggle with 584+ lbs on your back. The breathe and brace is the only option here.

(U.S. Marine Corps photo by Lance Cpl. Sarah N. Petrock)

  1. Most people aren’t coordinated enough to successfully do this for every rep of every set at the proper cadence.
  2. With two different processes going on, you aren’t able to actually recruit the maximum amount of muscle possible.
  3. If certain muscles of the core aren’t fully contracted, they are at higher risk for injury during the movement. This is a bit of a domino effect, especially if you tend to breathe into your shoulders or belly. Some of those muscles that should be used for the lift may end up sitting the rep out from confusion as to what they should be doing exactly.
  4. If something in your form goes awry, a muscle that isn’t “paying attention” to the lift may jump in at the wrong moment and get pulled. This happens with muscles between the ribs often.
HOW to Deadlift & Squat Correctly: Breathing, Abdominal Bracing & Total Tension (Ft. Cody Lefever)

www.youtube.com

How to breathe

Think back to the last time you picked up or pushed something heavy. What did you naturally do?

You breathed and braced.

This technique, called the Valsalva maneuver, has been used by fighter pilots, SCUBA divers, lifters, and doctors for hundreds of years with little to no complications.

It doesn’t matter if you’re picking up a torpedo, a mortar plate, a tire, or your overweight nephew. They all elicit the same involuntary response… the breathe and brace Valsalva maneuver.

Here’s how you do it:

Breathing and Bracing…You’re Doing it Wrong

youtu.be

1. Inhale

A deep inhale fills your core and increases pressure like in an unopened carbonated beverage rather than a plastic water bottle that is ¾ empty.

Fully filled lungs are step one towards the ideal apparatus for transferring power from your legs and ass to the barbell you’re attempting to move in all heavy lifts.

Deadlift Pillar #3 | Breathing & Bracing | JTSstrength.com

youtu.be

2. Flex your abs

In the squat, for instance, this means isometrically contracting all of your core muscles to support the spine and those muscles themselves.

By staying tight, you are putting yourself “on the rails” there is literally no wiggle room for your form to get jacked up.

Once ALL of your core muscles are contracted, you can take total advantage of maximum abdominal pressure.

With the core muscles contracted, there is no longer space in the abdomen that needs to be occupied. We have now removed all possibility of unwanted movement in the spine and core.

Back Squat Step 4

youtu.be

3. Execute the rep

Perform the rep in its entirety until you are back to the starting position. Check out these other articles for specifics on perfect form for the main lifts.

  • The complete bench press checklist
  • 5 steps to back squat perfection
  • 5 steps to deadlift perfection
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Don’t exhale until the weight is safely on the ground when deadlifting. That’s your rest position, not the top.

(U.S. Navy photo by Mass Communication Specialist 3rd Class Roland John)

4. Exhale and repeat

Lift using the Valsalva maneuver to protect your spine and allow for the maximal transfer of force in whatever movement you are doing.

When you are doing lighter exercises or the big exercises at lighter weight the Valsalva isn’t necessary. You can, in these cases use the other method described above. The Valsalva is the big gun that you bring out when you make it to the final boss level. Generally, it’s only needed for your main lifts for each workout like squats, deadlifts, and the bench press.

Proper Breathing Technique for Weightlifting | Valsalva Maneuver

www.youtube.com

What about blood pressure?

Yes, your blood pressure does increase when you perform the Valsalva. No there is not no risk to the technique (that’s a double negative).

Listen to the above video for why and how you don’t need to worry as long as you are otherwise healthy.

In addition, here is a very in-depth source on the intricacies of blood pressure and the Valsalva maneuver.

If you aren’t otherwise healthy, you shouldn’t be training at all without your doctor’s approval. This discussion is no exception.

Breathe smartly my friends.

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MIGHTY CULTURE

March is Marine Infantry Month, here’s how to celebrate

Okay, okay. Marines are arrogant; we get it. So, maybe we don’t need to dedicate an entire month to one of the finest fighting forces on the planet. Maybe doing so will simply add fuel to their egotistical fire. But the fact is that Infantry Marines are some of the best, most badass creatures on the planet, and we’re going celebrate them however we damn-well want.

Luckily, for the celebratory folks among us, the Marine Corps’ MOS codes have given us a pretty easy-to-follow structure. So, we’re officially declaring that March be Marine Infantry Month, and we’re marking the following days on our calendars to celebrate each of the many Marine Corps Infantry sub-cultures.


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It should be noted that, on this day, if you wish to express your anger, just yell, “but I have a college degree!”

(U.S. Marine Corps)

March 1st — Infantry Officers Day (0301)

While many may not feel like celebrating it, infantry officers are certainly something you can appreciate. Each year, we’ll start this day off with a land navigation course during which you purposely get lost before you find yourself on a beach, sipping on expensive alcohol with lance corporals cooking on grills (not in the barracks, though).

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See how much fun this one’s having? That could be you.

(U.S. Marine Corps photo by Cpl. Brendan Custer)

March 11th — Day of the Rifleman (0311)

The most populous of the infantry jobs, on March 11, start your celebration with a long-distance run or a patrol into a densely wooded area nearby. Once you’re there, eat some MREs — but save that poundcake! You’ll need it for the ceremonial field birthday cake: an MRE pound cake with a burning cigarette in the center.

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This is a day of stillness. Don’t you move, boot.

(U.S. Marine Corps photo by Lance Cpl. Israel Chincio)

March 17th — Day of the Snipers (0317)

When you wake up on the 17th, paint your face in camouflage, crawl a few miles, and then lay there for the rest of the day. When the sun starts to set, shoot a rifle at something really far away, and then crawl home.

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A fun day at the beach, right?

(U.S. Marine Corps photo by Lance Cpl. Christian Ayers)

March 21st — Day of Reconnaissance (0321)

On the 21st, take a boat out from the shore before paddling it back in. What you do after you’ve landed is completely up to you, but no matter what, you can’t tell anyone what happened.

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Also, make that dumb crunchy dig your fighting hole then take it over!

(U.S. Marine Corps)

March 31st – Weapons Day (0331, 0341, 0351, 0352…)

Because there are a lot of MOS codes out there that end in numbers bigger than 31, we’ve got a lot of ground to cover at the end of the month. Not exactly optimal — each job really deserves their own day — but hey, we didn’t make the universe.

Here’s how a celebration might go: You sit back and watch as the riflemen do all the work and only help them when they call up the proper radio report. Then maybe you help them. Otherwise, you’ve got an avenue of approach to keep an eye on, right?

MIGHTY TRENDING

Ministers say Tehran won’t hand over ‘damaged’ black box of downed Ukrainian plane

The black box of a Ukrainian passenger airliner shot down by Iranian forces in Tehran in January is damaged and Iran will not hand it over to another country, despite pressure for access, state media quoted top Iranian ministers as saying on February 1.


Canadian Prime Minister Justin Trudeau said last week that he had “impressed upon” Iranian Foreign Minister Mohammad Javad Zarif that a complete and independent investigation into the shooting down of the airliner had to be carried out.

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Ukraine International Airlines Flight PS752 was brought down by Iranian air defenses after it took off from Tehran on January 8, killing everyone on board. Iran says the shoot-down was a mistake. The 176 victims included 82 Iranian citizens and 63 Canadians, many of them of Iranian origin.

The crash occurred with Iran’s air-defense forces on high alert following an Iranian ballistic-missile attack a few hours earlier against U.S. forces in Iraq. The strikes came days after Iran’s most prominent military commander, Qasem Soleimani, was killed in a U.S. drone strike in Baghdad.

“We have a right to read the black box ourselves. We have a right to be present at any examination of the black box,” Zarif said.

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“If we are supposed to give the black box to others for them to read it in our place then this is something we will definitely not do,” he said.

However, Iran is in discussions with other countries, particularly Ukraine, about the investigation, Zarif said.
Defense Minister Amir Hatami said the flight data recording box had “sustained noticeable damage and the defense industry has been requested to help in reconstructing (it).”

“The reconstruction of the black box is supposed to take place first and then the reading,” Hatami said.

This article originally appeared on Radio Free Europe/Radio Liberty. Follow @RFERL on Twitter.

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