As part of the crazy world of the military, our schedules are freakin’ hectic. We have a boatload of responsibilities to complete daily and, after everything’s done, we have to try and carve out time to get a solid workout in. That sh*t isn’t easy, but some types of exercise are easier to fit into a busy schedule than others.
So, to complement troops’ sh*tty schedules, some masterminds developed a workout technique called high-intensity interval training that will quickly get your heart pumping. The concept is simple, but effective: you perform short bursts of strenuous activity and sneak in even shorter periods of rest between.
Using this technique, trainers have come up with a 7-minute exercise routine that can be done virtually anywhere using just your body weight, a wall, and a standing platform. You’ll do 12 different exercises for 30 seconds each and reward yourself with 10 seconds of rest between each set. Although you don’t have to do the following motions in any particular order, we recommend that you start from the top with side straddle hops to get your blood pumping.
Let’s go over the routine:
First exercise: side straddle hops for 30 seconds, rest for 10 seconds.
Wall sit for 30 seconds, rest for 10 seconds.
Next exercise: push ups for 30 seconds, rest for 10 seconds.
Pretty sure you did this exercise in high school. Sit-ups for 30 seconds, rest for 10 seconds.
Platform (or chair) step-ups for 30 seconds, rest for 10 seconds.
Side planks for 30 seconds, rest for 10 seconds.
Air squats for 30 seconds, rest for 10 seconds.
Triceps dips for 30 seconds, rest for 10 seconds.
Planking for 30 seconds, rest for 10 seconds.
Running in place for 30 seconds, rest for 10 seconds.
Lunges for 30 seconds, rest for 10 seconds.
Last exercise. Push up with side plank for 30 seconds, rest for 10 seconds.
After you complete the first round, if you’ve got more time and energy in the tank, then do another.
If you can’t find time to do at least one round of this exercise routine, you might want to rethink your lifestyle…
In the gym world, Mondays are known as “International Chest Day.” Many believe that the chest is the focal point of a perfect physique, so, to start your week off right, you need to work out those muscles first. Having a well-trained chest tends to draw wandering eyes wherever you go — and who doesn’t want that positive attention?
Now, doing a few dozen push-ups is a good start, but it isn’t going to give you that fully defined look that most people want. It takes solid form, controlled movements, and a continual introduction of new exercises to achieve maximum results.
Since our bodies are amazing at adapting, switching up our workouts is an essential aspect to achieving continued growth. You can do a variety of movements to get a good pump, but remember, it’s all about how long you keep the muscle under tension. That’s the best way to get those muscles to bulk up or lean out.
So, warm up for a few minutes with some cardio and let’s hit chest!
In terms of defining your lower chest, the decline dumb bell press is one of the best. Carefully position yourself on a decline bench and start the movement by holding manageable weights just above the outside part of your chest. Once you’re ready, take a breath and use your chest muscles to push the weights up, centering them.
While slowly exhaling, lower the weights back down toward your body and stop as your forearms and biceps form 90-degree angles. Congrats! You just correctly executed a decline dumb bell press.
Note: Use a spotter if you’re using heavy weight during this exercise.
Now, do three to five more sets of eight to twelve reps each.
As you lay back onto the bench (flat or incline), bring the weights up over your chest and hold them together. With the dumb bells continuing to touch one another, lower them down in a controlled manner toward your sternum. Stop when the weights are about an inch above your chest. Do not bounce the weights off your upper torso — that’s cheating.
Use all your might and explode the weights back up the sky to their original position. Nicely done!
As always, aim for three to five sets of eight to twelve reps each.
This exercise will make you realize just how heavy the weights can be — even at a low load. Grab a manageable dumb bell in one hand (start small), and position yourself on the center of the bench. Once you’re ready, take a breath and use your chest muscles to push the weight up and center it.
Next, slowly lower the dumb bell back down toward your outer chest and stop as your arm forms a 90-degree angle. You’ll probably notice that, even when using a low weight, this movement isn’t as easy as you thought. The asymmetrical nature of this exercise helps improve your stabilizer muscles. An off-kilter load requires more than just your chest to lift, making it feel much harder — but it will help build more muscle when done correctly.
While positioned on either a flat or incline bench, grab a weight and rotate your wrists so your fingers are pointed toward your face. Once you’re ready to press, use those chest muscles to push the weight up while slowly exhaling.
Lower the weights back down toward your body and, as always, stop as your arms form 90-degree angles. That’s all there is to it.
You know the drill: Push out three to five sets of eight to twelve reps each.
This is one of the best and most under-utilized exercises of all time. This movement can be done practically anywhere and will help define the upper chest big time. As with all push-ups, you’ll get the best results by using perfect form and going at a slow pace.
The rep count for decline push-ups is simple: Go until you hit failure.
Running is, hands down, one of the best aerobic exercises you can perform to burn fat, get in shape, and maintain an overall healthier lifestyle. So it makes sense that, on any given day, countless Americans either walk into the gym and jump on a treadmill or take to the great outdoors and break a sweat on the street — but what difference does it make?
Is it just a matter of personal preference or are those running on treadmills getting a different workout from those getting some fresh air? For all those who’ve wondered what scientists have to say on the matter, we’ve got you covered.
According to a study performed by Exeter University, running outdoors exerts more energy than doing the same indoors. However, putting a treadmill at just one percent incline makes it is nearly equal to running on uneven city streets.
In terms of speed, researchers have concluded that treadmills actually slow down gym-goers on average. While on the machine, your pace is set to a constant. As it turns out, most runner actually underestimate their speed and set their treadmill to a more relaxed pace. This results in individuals not challenging themselves enough — which makes for fewer calories burned.
By contrast, those who ran outside ran faster and went on for longer. Some theorize that people go further and faster when outdoors because of the relative difficultly in measuring time, speed, and distance. Sure, you can track your progress while on the street, but watching the seconds tick upward allows you to accurately track (and stop at) the half-hour mark.
When outdoors, instead of constantly watching the clock, we let our minds wander. Instead, we spend our attention on examining the sidewalk for cracks, people watching, and admiring the outdoors. This outside focus puts fatigue to the wayside, allowing us to push ourselves further.
Based on these studies, it seems pretty obvious that running outside provides the most benefit, health-wise — but it doesn’t come without some minor risks. On a scenic jog, you’re more likely to encounter uneven or unstable surfaces, which means you’re more likely to fall and, potentially, injure yourself. Additionally, you’re exposed to the elements when you run outside — which could contribute to overheating on a sunny day.
Wherever you decide to get your aerobic exercise, just remember it’s important to change up how long, how far, and how hard you run throughout the week — keep your body guessing.
Have you ever wondered why there’s so much hype surrounding CrossFit? Well, it seems veterans are benefiting from the intense workouts in more ways than one.
Take Air Force Veteran Rachel Escolas for example. She tried out CrossFit for the first time while on deployment in Kandahar in October of 2012. After deployment, she had a burning passion for the sport and eventually became certified as a trainer in 2014 while founding her own CrossFit gym, CBUS Lifting Co.
CrossFit benefits the veteran community in several ways.
Air Force veteran Rachel Escolas powers through the workout of the day at her gym, CBUS Lifting Co.
It’s no secret that as soon as military personnel are shipped off to boot camp or basic training, fitness becomes heavily incorporated into their lifestyle. Physical activity becomes second nature, and is essential to keeping in the best shape for performing day-to-day duties.
With its dynamic arrangements of barbell work, Olympic lifts, strength training, and more, CrossFit can kick anyone’s a** into shape. CrossFit requires discipline and dedication, qualities that already run deep among every branch of the military. The trainers are like drill sergeants that don’t cuss. They don’t let anyone slack and they keep an eye on proper form, correcting when necessary.
There’s nothing like sharing the pain of a workout with others.
Do you remember waking up at 3:00 or 4:00 am to run in formation, in the cold, heat, sleet, or snow? Who would have thought that veterans would grow to miss that nonsense? Behind any grueling physical fitness routine is camaraderie that stems from accomplishing goals collectively, as a team.
When veterans get out of the military, there’s often a gravitation toward working out in a team environment, like the one CrossFit provides. There’s a sense of community that’s built into a CrossFit gym that’s unlike any other. Regular gyms are fine places for lifting and letting off steam, but fostering more than surface-level acquaintances there is a rarity.
Navy veteran and CrossFit trainer Isabel Beutick states, “Crossfit, for me, has kept me in tight circles. I loved the camaraderie I had in the Navy, and that’s the same feeling I get when doing CrossFit. That tight-knit community.”
Certified CrossFit Trainer and Navy veteran Isabel Beutick, demonstrates how to achieve proper form in an overhead squat.
Although there have been major medical advancements throughout the years, an increasing number of veterans come back with combat-related injuries, both physical and mental. It has become evident that, for many, pills are not the solution. Alternative means of healing are helping mend bodies and minds.
CrossFit is not just an outlet for mental stress, there are many attentive trainers out there invested in providing workable modifications to compensate for physical injuries. With the right trainer, there’s nothing stopping a veteran from completing a CrossFit workout, no matter the ailment.
Above, Army Veteran Juan Puentes says, “CrossFit is hard sh*t. It reminds me of all the challenging sh*t I did in the military.”
Although CrossFit promotes a team mentality, there’s also an element of competition. To put it lightly, veterans are extremely competitive. Daily workouts are timed and everyone knows who comes in first and last. Now, we’re not saying we should focus on this entirely, but it kindles the fire in veterans to keep pushing.
Throughout your CrossFit experience, trainers keep track of daily goals on a whiteboard or online. This data helps the competitive veteran see their progress and the progress of others and gets them ready to compete in national tournaments.
The ‘Murph,’ dedicated to Navy Seal Michael P. Murphy, is only one of many WOD’s created to honor fallen warriors.
Hero WODs (workouts of the day) honor fallen service members and provide a way to bridge the civilian-military divide. Most veterans find it complicated to connect with civilian friends, family, and co-workers because they’ve experienced things that are, frankly, hard to explain.
What’s unique about CrossFit’s Hero WODs is that everyone is aware that the workout honors a fallen service member. People truly give it their all on these particular workout days. These workouts create a bond between civilians and veterans that’s truly fascinating to witness.
Ketogenic, South Beach, and Atkins are a few of the most well-known diet plans that countless people from around the country try in hopes of shedding unwanted pounds. Since most troops in the military can’t be as selective with their food choices as civilians, finding a healthy way to shed body fat before your next physical assessment can be tough. After all, those MREs aren’t exactly low-carb.
Today, intermittent fasting has become extremely popular within the fitness world. The idea, in brief, is to eat your meals within a structured time frame and then go several hours without taking in a single calorie.
Intermittent fasting has been proven to control two essential chemicals in the body: growth hormones and insulin.
According to Dr. Eric Berg, growth hormones help the body produce lean muscle, burn fat, and reduce the effects of aging. On the contrary, insulin blocks the benefits of growth hormones and causes weight gain.
So, how can troops, specifically, benefit from patterned eating? Well, we’re glad you asked.
We all know the simple formula: If you eat more calories than your body burns, you gain weight. First, people looking to drop pounds start by cutting their calorie intake by lowering the amount of food per meal — which is an excellent start. But every time you eat, even if it’s something healthy, your insulin levels spike. In the presence of too much insulin, you simply cannot lose weight.
The solution is to follow a pattern of intermittent fasting. To do so, Dr. Berg recommends waiting at least four hours before eating your first meal of the day. Follow this meal with another two or three within an 8-hour window. After this window closes, don’t eat anything for the following 16 hours — until breakfast the next morning.
(U.S. Air Force photo by Kemberly Groue)
Troops who undertake morning PT should set their alarm so that they’re awake long enough to begin their eating period immediately after exercises come to a close.
Since the availability of chow in the field is continuous, controlling your fasting isn’t as difficult as it may seem. Food is available for intake within your 8-hour window, just remember to cease fire on the consumtion once that window has closed.
During your fast, make sure to drink plenty of water. You can also add some apple cider vinegar and a squeeze of lemon juice to help fill up your tummy after reveille plays bright and early.
Check out Dr. Eric Berg‘s video below to get the complete breakdown of this exciting health trend.
The Marine Corps has announced today that revisions have been made to its physical fitness program, to include the Physical Fitness Test (PFT), Combat Fitness Test (CFT), and the Body Composition Program (BCP). Changes to BCP will take effect immediately, while PFT and CFT changes will be implemented starting Jan. 1, 2017.
The PFT changes are among the most profound since 1972 and the changes to the CFT standards are the first since its inception in 2009.
“Last November we began a comprehensive review of physical fitness and body composition standards,” said Gen. Robert B. Neller, the 37th Commandant of the Marine Corps. “Subsequent efforts focused on developing a physical fitness program that incentivizes behavior toward an end state of a healthy and fit force able to better answer the call in any clime and place.”
Immediate changes to the BCP include an increase in the height and weight standards for females, better equipment for determining height and weight for all Marines and the BCP waiver authority will be passed from the deputy commandant of Manpower and Reserve Affairs to the first general officer in a Marine’s chain of command.
The Marine Corps has taken physical performance into consideration when considering BCP. Marines scoring 285 and higher on both the PFT and CFT will now be exempt from height and weight standards. Marines who score between 250 and 284 will have their maximum body fat percentage increased by one percent.
So for example if a Marine has a maximum body fat percentage [of] 19 percent, with a score between 250 and 284 on both the PFT and CFT, he or she will be allowed to go up to 20 percent body fat.
Changes to the PFT include a pull-up/push-up hybrid for both males and females. This eliminates the option for the flex arm hang for females starting in January.
Although Marines can earn points by doing either of the exercises, the maximum amount of points a Marine can earn doing push-ups is 70 points versus 100 if they chose to do pull-ups. This means the highest PFT score a Marine can earn if they chose to do push-ups is 270. The primary benefits of incorporating the pull-up/push-up option for all Marines is that it incentivizes Marines to improve their pull-ups while ensuring gains of upper body strength across the force.
Marines will also have to complete more crunches for maximum score on their next PFT, with scoring being age and gender normed. There will be a slight adjustment to the three-mile run for Marines in high age brackets, too. The PFT and CFT age brackets will change from four age groups to eight. The new groups are as follows: 17-20, 21-25, 26-30, 31-35, 36-40, 41-45, 46-50, and 51+.
Changes to the CFT will consist of adjusted scoring for all three events to correspond with the eight age brackets. The most drastic change will be with the ammo can lifts (ACL) where male Marines age 31-35 will have to complete 120 ACLs for a perfect score vice 97, and female Marines age 26-30 will have to complete 75 ACLs for a perfect score vice 63.
Another change to the CFT is all Marines will perform five push-ups instead of three push-ups during the maneuver under fire portion of the test.
“The new PFT and CFT standards raise the bar on physical fitness for all Marines,” said Maj. Gen. James W. Lukeman, commanding general, Training and Education Command. “Marines today are stronger, faster, and fitter than ever and these changes reflect that. Bigger and stronger often means heavier, so tying performance on the PFT and CFT to changes to the Body Composition Program are improvements that we think the Marines will appreciate. In the end, it’s all about improving the readiness and combat effectiveness of our Corps and the physical fitness of every Marine contributes to that.”
TECOM will monitor the effects of these adjustments for two years and then adjust if required to ensure the standards contribute to the effectiveness of the force.
Additional details, including the new PFT/CFT scoring tables, physical fitness training recommendations and BCP adjustments are available at: https://fitness.usmc.mil. Follow-on MARADMINS and instructional products will further address details of the changes and the associated Marine Corps Orders will be updated accordingly.
One of the first steps to joining the military is completing a series of physical fitness tests. The bar is set high to keep members of the armed forces from getting injured in the line of duty. It’s dangerous out in the field, and it’s a lot more dangerous if you’re too slow and weak to keep up!
While we civilians probably won’t need to literally run for our lives, meeting military fitness standards are a great way to stay in shape, protect ourselves from injury, and stave off preventable conditions like heart disease and diabetes. Are you tough enough to join the army? The standards are changing in 2020, but if you can handle all of the exercises below, you just might make it.
A two-mile run…or three
To make it in the army, soldiers have to be able to run pretty fast. For men between ages 22 and 26, you have to complete a 2 mile run in under 16 minutes 36 seconds, or 19:36 for women.
For Marines, make that two-mile run a three-mile run. If you’re between 21 and 25, you have to do it in less than 27:40 for a man, or 30:50 for a woman. Want a perfect score? Cut that to a mere 18 minutes for men, and 21 minutes for women. That’s the equivalent of three, back-to-back six-minute miles for guys, and three seven-minute miles for women. Phew! I’m sweating already.
A ton of crunches
To be in any branch of the military, a strong core is a must. To join the Marines, if you’re between ages 21-25, the minimum standard is 70 for men and 55 for women.
Time to work on those shoulders and pecs. To be a Marine, men between 21 and 25 have to be able to whip out at least 40 pushups, or 18 for women in the same age group. Soon, you’ll have to be able to handle hand-raised pushups, where your hands come off the ground after each repetition. 10 of those puppies will be the bare minimum to pass!
Women don’t typically love to work out their upper body, but to get army strong, neglecting your lats, delts, and biceps isn’t an option. If you’re a woman between 26 and 30, doing 4 pull-ups is the bare minimum- only one less than the standard for men!
If you prefer swimming laps to running miles, the Navy might be a better fit for you. To join the Navy, you swap a 1.5-mile run with a 500 yd swim. For a visual, that’s over four football fields of water to cover.
The deadlift is a whole-body strength exercise in which you lift a weighted barbell off the ground to a standing position, then lower it back to the floor. Soldiers can lift at least 140 lbs…and up to 340! Did we mention you have to be able to do it three times in a row?
Standing power throws
Grab a 10 lb medicine ball, squat, and then throw it behind you, up and over your head. (Check to make sure nobody’s behind you first!) How far did it go? If you made it at least 4.5 yards after three tries, you might be tough enough to be a soldier.
A 250-meter pprint, drag, and carry
If you want to be able to heroically drag your loved ones from a burning building, this is the exercise to work on. A five-in-one test, you have to complete a 50-meter sprint, a backward 50-meter drag of a 90-pound sled, a 50-meter lateral movement test, a 50-meter carry of two 40-pound kettlebells, and a final 50-meter sprint- in under three minutes!
Another full-body move, this one will test your strength from head to toe. Beginning with an alternating grip on an overhead bar, hang with straight arms. Then, bring the knees to the elbows while completing a pull-up. It’s crazy hard to do correctly, so only one is required to pass…but 20 reps will get you a perfect score!
Maintain extreme physical and mental endurance
Soldiers can go and keep on going. They can power through the pain, physical exhaustion, and heartbreak of battle. While we’re still against overtraining, don’t be afraid to push yourself within reason. Run a little faster, go a little further, and try things you’re not sure you’re capable of. You might be surprised how tough you really are!
When we first enter the gym, we’re usually greeted by a vast inventory of supplies and supplements, all up for sale. After all, gyms are businesses, and if they want to keep their doors open, they need to find many sources of revenue.
Sure, every once in a while, you might find yourself in a bind and have to buy a product or two from their shelves, like a pre-game drink or some amino acids, but these products can be fairly expensive and it’s a known fact that enlisted troops don’t make a whole lot of cash. Pinching pennies where you can will improve your financial situation in the long haul.
If you’re looking to save more than just a few pennies, make sure to keep the following list of things in your gym bag so you’re not forced to overpay for them later.
Gyms make some money on your membership, but they also earn cash by selling you pre-made protein drinks. These tasty, high-protein drinks can cost you anywhere between to — which might not seem too costly at the time, but here’s some quick math for you:
You typically enjoy a drink after every workout. If you hit the gym at least four times a week, that tallies around to per month. Now, if you were to buy a 74-serving jug of protein for , that’s only 81 cents per scoop. At one scoop per drink, for the same number of drinks, you’re looking at .96 — just sayin’.
Weight belts support your back, protecting your spine as you lift. It’s a gym-bag essential because once you slip a disc in your vertebrae, the doctor bills will skyrocket as you embark on your road to recovery.
Invest in a weight belt now and save thousands in potential medical expenses later.
Most gyms do their best to keep clean. Unfortunately, despite all the hard work the cleaning staff puts into maintaining a sanitary gym, they rarely clean the fibers of the extension ropes attached to cable machines. This means that by using a cable, you’re coming in contact with nasty bacteria, which could lead to contracting an infection.
To make matters worse, gym-goers often use their hands to wipe the sweat from their faces. If you’ve been touching a germ-infested rope and then smear your hands across your face, you run the risk of catching a bad cold. Buying an extension rope and storing it in your gym bag will help you limit your exposure to germs, keeping you healthier and saving you money on visits to the doctor.
Walk into any gym and you’ll probably find an assortment of energy bars for sale. While the price of the individual bars will vary based on their nutritional values, you’ll always save money if you purchase them in bulk. Buy some at a health food store and pack one in your gym bag. Just as with protein powder, the savings add up over time.
What’s the difference between a weight belt and a dip belt?
That’s simple. A weight belt is used to protect the lower back from an injury while this specialized belt is worn to add weight to your workout at the dip or pull-up station.
Some gyms provide this easy-to-use piece of equipment, but, like anything, the chains and buckles can break over time. If you’re using a gym-owned dip belt and it finally reaches its breaking point, you’ll end up paying the full retail price to replace the item. It’s cheaper if you bring your own.
Like they say, “you break it, you buy it.”
An extra pair of clean gym pants or shorts
You’re probably wondering, “how the hell does bringing an extra pair of pants save me money?” Well, the ugly truth of the matter is that when we lift heavy weights, we put a lot of strain on our lower bowels. In fact, the added pressure is usually more powerful than the strain you put on yourself while using the bathroom.
Experiencing a suddenly bowel movement while lifting happens more often than you’d think. Keeping an extra pair of shorts or pants in your gym bag will save you some money — otherwise, you’ll need to purchase one at the gym at a premium price.
Every so often, a new health trend emerges and takes the fitness industry by storm. Once the right celebrity endorses it, suddenly, everyone swears it works wonders and people flood the stores to buy it. However, the best advertising around is still word of mouth. That’s how many people are discovering the health benefits of ingesting small amounts of apple cider vinegar daily.
Although the organic fluid isn’t very appetizing, it contains a powerful compound called “acetic acid.” Acetic acid is a carboxylic compound with both anti-fungal and anti-bacterial properties. This unique acid lowers insulin levels (a hormone that causes weight gain), improves insulin resistance, and decreases blood sugar.
Since apple cider vinegar isn’t known for its excellent taste, consumers typically dilute a tablespoon of the insulin-resistant fluid into tall glass of water spiked with the juice from half a lemon. Many people intake the mixture twice a day — once in the morning and again at night.
If you do decide to try out this weight-loss strategy, be sure to purchase organic vinegar to guarantee its purity. There are several imitators out there and, if you want the acetic acid to work its magic properly, you must go organic.
Now, there is one drawback to the weight-loss tactic. Since the main ingredient is an acid, drinking too much can erode your tooth enamel, which isn’t pretty.
However, this drawback typically only happens when you drink the vinegar straight, without diluting it. And trust us, you don’t want to do that. It may be an effective, natural weight-loss solution, but it is not a tasty beverage. Now, for all of our E-3 and below personnel, this inexpensive weight-loss idea could be the perfect alternative too all the pricey fat-burning pills available on the market or volunteering for a deployment.
Working out your core is one of the toughest and most painful parts of any exercise routine. Putting strain on your torso and getting that unique, deep burn isn’t a very appealing prospect to most people — they’d rather be making gains in their arms or chest.
Planking primarily targets your core muscles, like the hip abductors, pelvic floor, lower back, and lower chest. During a plank, all of these structures must work in concert to hold up the body’s weight, strengthening the entire group with a single exercise. Although most people only hold the position for between 30 and 60 seconds, this brief moment can feel like a freakin’ eternity.
To help all you hopefuls looking to strengthen your core, we’ve come up with a few proven remedies to get your mind off the anguish. Use these tips to hold a plank for long periods of time, build core strength, and, most importantly, get those abs to pop out.
As you hold a plank, your body will tire out. Your torso will let your brain know it’s getting sore via pain receptors. Although it’s wise to listen to your body, at times like these, it’s better to distract yourself from every little message sent to the brain. A great way to do this is by focusing on your breathing.
Breathing deeply relaxes your body and blocks out distracting thoughts like, “when the hell will this exercise be over?” The next time you decide to shoot for a 45-to-60-second plank, inhale in on a 4-count and exhale for just as long. After just fifteen inhales and exhales, you’ll be at the 1-minute mark.
Working out is meant to break you down physically. It takes mental strength to push through discomfort. That’s exactly why so many people hire trainers — for outside motivation that pushes them through those last, crucial minutes of intense training.
If you don’t want to shell out cash for a trainer, there are other ways to find the motivation to get into tip-top shape. Many people watch cool motivational YouTube clips to distract the mind and block out the physical pain. Via that smartphone you keep in your pocket at all times, you can quickly view a “moto” clip (like the one below) to get you through those final seconds of your plank.
As with any other exercise, there are many variations of planks, each designed to focus on the various muscles that make up your core. You can use this information to your abdominal advantage. If you start out in a four-point plank and fatigue sets in, modify the exercise and move into a side plank.
The idea is to build up your strength gradually — go until you can’t.
Everyone likes music. There’s no doubt that you’ve memorized a few verses during all those hours you’ve logged listening to the radio. So, as you set out to challenge your body via planking, start reciting a 45-to-60-second song verse in your head — not out loud — to get you through the tough, physical static hold.
You’ve got lazy glutes and your knees are paying the price.
The valgus knee collapse, yes, you read that correctly. It’s that brutal-looking event that happens when your glute medius doesn’t know how to pull its weight.
If your knees are caving in when you squat, fix it by focusing on twisting your knees out and engaging the upper outside corner of your glutes AKA your glute medius. For some of you that simple correction will be enough to relieve your knees and clear up any pain.
In between sets of squatting perform 12-15 reps of the glute bridge. Really focus on squeezing your glutes at the top of the movement and keeping your knees pointed out while bridging. This will cue your glutes to stay on when you get back to your sets of squatting.
It’s not always the glutes’ fault; sometimes the hip flexors are just as guilty. The majority of us spend all day sitting down with our psoas muscles and the rest of the hips flexors gang shortened and disengaged. It’s not totally their fault for not taking part in the squat.
By engaging your hip flexors, you’ll find it easier to sit back and down rather than crumbling forward into your knees like you may be doing currently.
Give your hip flexors some resistance between sets with your hands and force them to actively close your hip angle.
If that simple cue doesn’t work for you, use a resistance band to give you some errr…. resistance. Hang it up high and hold onto it with both hands. Then actively pull yourself down into the squat position by engaging your hip flexors.
The box isn’t there to make your life easier. It’s there to help you make the squat as efficient and gainful as possible. Put that box behind you and stick your ass out and back to the box. Just touch it with your butt and stand back up. Don’t linger down there relaxing.
Hit your obliques and rectus abdominis. Chops and ab wheel roll-out will do the trick here. Throw them at the end of any workout and go for 2-3 sets of 8-12 reps. They will make your core so stable that your knees won’t ever feel the secondary effects of a weak spine ever again.
Only squat once per week. Unless you love squatting or are competing you don’t need to do it more than 1 time a week. You have 3 major lower body movements; the squat, the deadlift, and the hip thrust. There’s no need to squat, especially if your knees bother you.
As I covered in the above video, there’s a lot going on the HRP that cut out much of the nonsense that occurred during the standard push-up test. So yes, they’re harder. Not only physically but also for your coordination. Here’s why:
Long sleeves can definitely help if you like to cheat at the top of the push-up.
(U.S. Army photo by Sgt. Osvaldo Martinez)
NO MORE BOUNCE.
The stretch reflex response in the chest is a powerful force.
In the HRP every rep starts from a dead stop, this means that you can’t load your chest with the stretch reflex response. This levels the playing field a bit for those of you who don’t know how to use the stretch reflex and sucks for anyone who is used to banging out 100+ “bouncing” reps.
This movement is harder and takes longer than you’d think.
(U.S. Army Photo by Cpl. Tomarius Roberts)
The HRP requires you to have your index finger just to the inside of your shoulder. This narrow position is equivalent to a close grip bench press. It’s much more triceps dominant than a standard press. It also almost entirely removes the risk of shoulder impingement.
The TLDR of it is most people are slowly sawing a hole in their shoulder socket when they perform pressing movements. The narrow hand position helps relieve a lot of that stress.
That being said, this means you WILL BE WEAKER performing the hand release narrow stance push-up than you would with the standard variation.
I know they’re Marines…it’s a cool pic.
(Photo by Lance Cpl. Zachary Beatty)
TIME IS YOUR ENEMY.
The 2-minute time limit wasn’t generally a problem for most people with the standard push-up. Most people blow their whole wad well before the time expired.
With the HRP time is a very large factor. You need to conduct one push-up every two seconds in order to fit all the reps in.
Maybe you can do 60 reps, but doing all 60 in 120 seconds is a whole other story. I would venture to guess that I need to be able to do 70 or 80 hand-release push-ups in order to be able to do 60 fast enough to be within the time limit.
I don’t think the mask would make push-ups harder so much as just generally uncomfortable. That’s the military in a nutshell…
(U.S. Army photo by Spc. ShaTyra Reed/ 22nd Mobile Public Affairs Detachment)
OBVIOUS CORE CONTROL.
An argument I’d be willing to engage in is one that states that the HRP actually requires more core strength that the Leg Tucks….Oh yeah!
The standard push-up allowed for this sneaky thing to happen that was often left uncorrected. The hips were allowed to sag, the core could be weak, for multiple reps before it became so egregious that the grader would mention it.
Because the HRP starts every rep from a dead stop, any core weakness becomes immediately apparent and can be called out on the first rep that the body isn’t perfectly in alignment.
This means your core needs to be strong, or it will give out well before your pressing muscles run out of steam. Unlike the leg tucks, which I talked about here, where for 90% of soldiers, your grip or back strength will give out before your core.
Practice, practice, practice.
(U.S. Army photo by Sgt. 1st Class Jason Hull)
How to train for HRP
There are four things you need to focus on in order to be properly prepared for the HRP.
Core Control- You need to plank, a lot. Practice the RKC plank 2-3 times a week. The RKC plank is where you contract every muscle of your body while holding the plank.
Press from a dead stop- Train using paused reps and presses from the rack. You need to learn how to start every rep from a dead stop. Standard pressing movements that use the stretch reflex response of the chest are going to set you up for disappointment come test day.
Practice high reps with long periods of time under tension- 120 seconds of work is about 4-5 times as long as a standard set of any exercise. You need to prepare your body for that task in muscular endurance. Practice slow sets with 45+ seconds of time under tension and/or sets of 15-20 reps on the bench press and 20-40 reps of push-ups to build your muscular endurance.
Practice the full movement- It’s harder than it looks to get your hands back to the exact perfect pushing position for every rep. You need to practice it and build the mind-muscle connection so that you can focus on putting out come test day and not have to worry about hand placement.
That’s it folks. If you want a plan to help train for the HRP, check this out. It trains all the aspects of pressing that I just covered. In order to prepare for the ACFT, you need more than just exercises. You need to be particular about how you’re training. That’s what this plan does, and all my plans for that matter.
Just like anywhere else, there rules in place in the gym to protect both patrons and staff. Some common rules include no dropping weights on the floor, no using chalk while deadlifting, and, most importantly, work hard or go home.
These written rules are set in stone, but there are a few others you won’t find taped to a wall or printed in a manual. These gym rules are best left unwritten, but you’ll quickly pick up on them.
To get all you newcomers up to speed, we’re going to plainly spell out these gym norms. You’re welcome, America!
No using the squat rack to do biceps curls
The squat rack is for working out your lower body — not your arms. Most gyms don’t have many squats rack in the first place, so it can be pretty infuriating to see someone repping their out biceps when all you want to do is get a solid lower-body workout in as your pre-game kicks in.
There is an exception to this unwritten rule: If the person doing bicep curls at the squat rack is expertly curling 135+ pounds, leave them alone.
Re-rack your plates
Most of the time, there are signs posted on the walls reminding you to re-rack your dumbbells. Unfortunately, those signs don’t specifically tell gym-goers that they should also re-rack any plates they’ve used after they’re done. Not only is it kind to set up the area to be used by the next person, it’s also a hidden workout — every calorie burned counts.
It’s a good habit to get into.
Wiping yourself down is good, too, but we meant the cleaning the workout equipment.
Wipe down your workout area
It’s simple: After you finish using a workout area, wipe the station down with a paper towel and some sanitation spray (typically provided by the gym). It’s not difficult and it doesn’t take long, and yet people seem to forget to do it all the freakin’ time.
Nursing a workout machine
Most gym patrons want to get in, get a solid workout, and move on. Nobody likes to wait for equipment to become available, especially when another person is “nursing” the machine and shows no signs of leaving.
That sh*t can get annoying.
Overloading with too much weight
When somebody has an ego or is trying to show off, they tend to put as much weight on the bar as possible, secretly hoping that people are watching. Realistically, unless you’re a professional weightlifter or a fitness celebrity, nobody cares how much you bench.
In fact, when you load up the bar and lift improperly just to push out a bigger rep, you just look dumb.
Wear shin protectors or long socks while deadlifting
There’s nothing more disgusting than seeing spots of blood on the straight bar when you go to do a few deadlifts. This is evidence that the person who spilled blood probably had good form, but it’s still nasty to see… and nastier to touch.
Zero tolerance for body shaming
You have to be an asshole to make fun of someone who isn’t in good shape while you’re in the gym. Giving someone the side-eye for having bad form is one thing, but why snicker at someone trying to improve their lifestyle?
That’s just f*cked up.
There are plenty of beautiful people working out at the gym. There are also a lot of attractive people outside of the gym. Continuously staring at someone as they workout gets kind of creepy after too long.
Try and refrain from staring.
In case you need some more tips, check out the video below.