A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30 - We Are The Mighty
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A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
Retired Navy SEAL commander Jocko Willink, left, crouches on a roof during the 2006 Battle of Ramadi in Iraq. | Courtesy of Todd Pitman


Jocko Willink retired from 20 years serving as a US Navy SEAL in 2010, but his morning routine is as intense as ever.

As he said in a recent Facebook Live Q&A at Business Insider’s New York headquarters, “It’s not fun to get out of bed early in the morning. When the alarm goes off, it doesn’t sing you a song, it hits you in the head with a baseball bat. So how do you respond to that? Do you crawl underneath your covers and hide? Or do you get up, get aggressive, and attack the day?”

Also read: This is the biggest predictor of success in military special ops

Willink is the former commander of Task Unit Bruiser, which became the most decorated special-operations unit in the Iraq War. In his book, “Extreme Ownership: How US Navy SEALs Lead and Win,” cowritten with his former platoon commander and current business partner Leif Babin, Willink writes that one of his guiding principles is “Discipline equals freedom,” and that discipline begins every morning when his alarm goes off, well before the sun rises.

Business Insider asked Willink to break down his mornings for us. Here’s how a typical day begins:

Wake up at 4:30 a.m. Three alarms are set — one electric, one battery-powered, and one windup — but he almost always only needs one. The two others are safeguards.

After a quick cleanup in the bathroom, take a photo of wristwatch to show his Twitter followers what time he’s beginning the day. It’s become both a way to hold himself accountable as well as inspire others to stick to their goals.

Grab his workout clothes, laid out the night before, and head to the gym in his garage for one of the following strength workouts, which lasts around an hour.The exercises can either be lower weight with high reps and little rest or heavy weight with low reps and lots of rest.

  • Day 1: Pull ups, muscle ups, related exercises.
  • Day 2: Overhead lifts, bench press, deadlifts, handstand push-ups, kettle-bell swings.
  • Day 3: Ring dips, regular dips, push-ups.
  • Day 4: Overhead squats, front squats, regular squats.

Spend anywhere from a few minutes (intense bursts) to a half hour (steady) for cardiovascular training. This could include sprints or a jog.

Finish workout around 6:00 a.m. Depending on the day, go out to hit the beach near his home near San Diego, California, to spend time swimming or surfing. If the weather is nice, he may also do his cardio on the beach.

Shower and start working for his leadership consulting firm, Echelon Front, or for his popular podcast, any time after 6:00 a.m. He doesn’t get hungry until around noon, and only has a snack, like a few handfuls of nuts, in the morning.

After work, Willink gets in two hours of jujitsu training and heads to bed around 11:00 pm.

Willink said that he recognizes that everyone is different, and that not everyone would benefit from getting up at 4:00 a.m. for an intense workout. The key is that “you get up and move,” whether that’s jogging, weight lifting, or yoga.

If you need some further motivation:

The discipline comes in in setting a schedule and sticking to it so that your day begins with an energizing accomplishment, not a demoralizing stretch of time where you lie in bed and hit snooze on your alarm a few times. Every morning should start off with a predictable routine.

“And that’s the way that you own it,” he said. “Because once the day starts, well, then other people get to have a vote in what you’re doing.”

MIGHTY TRENDING

Rob Riggle doubled-down on his USMC service while clearing rubble at Ground Zero

Comedian Rob Riggle accepted a commission in the U.S. Marine Corps in 1990 with the intent of earning a pilot’s Wings of Gold, but once he got to flight school in Pensacola it hit him that the lengthy commitment was going to keep him from realizing his dream of doing stand up.


Listen to our conversation with Rob on the We Are The Mighty Podcast:

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“If I had continued flying I didn’t see how I would be able to take my shot at comedy,” Riggle says. “I left flight school and became a public affairs officer.”

After nine years on active duty that included stateside tours at Cherry Point, Camp Lejeune, and Corpus Christi and overseas tours in Liberia and Albania (where he helped build refugee camps for those displaced by the fighting in Kosovo), Riggle transferred to the Marine Corps Reserve. He moved to New York City to pursue his comedy career and drilled with Marine Training Unit 17 — the only reserve unit in Manhattan.

And then 9/11 happened.

“I got a call from my CO and was ordered to report to One Police Plaza first thing in the morning on Sept. 12,” Riggle says. “I worked on the bucket brigades moving rubble by hand.”

For a week he worked 12-on-12-off, clearing the twisted wreckage that was piled six stories high around where the twin towers of the World Trade Center had proudly stood just days before. On the seventh day, the operation was changed from search-and-rescue to search-and-recovery. With all hope gone that more victims might be found alive among the concrete and steel and with the danger of more collapses gone, the heavy machinery was brought in to remove the rest.

Riggle was exhausted and emotionally spent. He’d seen enough.

“Like most Americans, I was pissed off,” he says. “But as a Marine captain, I could do something about it. I put my hand in the air and told my commanding officer, ‘put me in this thing.’ And so he did.”

Now watch Rob Riggle fly with the Blue Angels:

Riggle received orders on Nov. 10 — the Marine Corps birthday — and a week later he reported to CENTCOM in Tampa for training and two weeks after that he was on his way to the war.

“About 20 days from the time I got my orders I was on my way to Afghanistan,” Riggle recalls. “That’s why you have reserves.”

He did two rotations into Afghanistan during his year back on active duty, working out of the Joint Operations Center because he had top secret security clearance. He was part of Operation Anaconda — the first major offensive using a large number of conventional troops — and other major campaigns during that time.

“When my year was up I moved back to New York City and ran the marathon,” he recalls.

The year after that he was added to the cast of “Saturday Night Live.” And the rest is American comedy history.

“I earned the title Marine, no one gave it to me,” Riggle says when asked to sum up his military career. “I’ll be proud of that as long as I’m alive.”

Find out more about Rob Riggle’s first annual InVETational Charity Golf Tournament to benefit the Semper Fi Fund.

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The 7 craziest conspiracy theories about ISIS

ISIS’ quick rise to prominence in 2014, combined with its real-world battlefield accomplishments in Iraq and Syria was stunning to everyone.


Naturally, when a non-state actor few people even heard of capture so much territory and rout a U.S.-trained and equipped Iraqi Army, a few eyebrows are going to raise. After more than a year, more atrocities, destroyed wonders, and little progress in their defeat, rumors are going to start flying about how such a feat is possible. From where does ISIS get its funding and equipment? How is it possible the most powerful military force can’t seem to ice one ISIS leader? Why did the Iraqis drop their guns so fast?

A lot of questions with few real answers will cause some people to create those answers, even if there is little evidence of it. As long as there’s no evidence against it, people will always twist facts to suit theories instead of theories to suit facts. Here are some of the most twisted theories about ISIS.

1. Hillary Clinton admitted Americans created and support ISIS

There’s an internet rumor going around that Hillary Clinton’s most recent bookHard Choices, contains a passage where Clinton admits the United States decided to support and create ISIS, “as part of a plan to support the Muslim Brotherhood and establish U.S.friendly governments.”

This was recently repeated by Egyptian Culture Minister Gaber Asfour on Egyptian television. It has also been repeated in Jordan, Lebanon, and the Palestinian Territory.

In this story, the U.S. wanted to invade Egypt to prevent the ouster of Mohammed Morsi, who was a leader of the Muslim Brotherhood, but the plan was thwarted by crack Egyptian military units.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

This theory does prove that Arabs and Republicans have an equal distaste for Hillary Clinton.

2. Edward Snowden’s leaked documents show an American plan to create ISIS

This theory claims Edward Snowden’s stolen cache of documents from NSA computers includes plans to establish the Islamic terror organization. According to Iranian state television, Operation Hornet’s Nest was supposedly designed to justify yet another American intervention in the Middle East.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

The U.S., with the UK, Canada, Israel, and Sunni kingdoms Kuwait, Saudi Arabia, and Qatar allege these governments conspired in a number of ways to create ISIS and maintain a presence in Arab countries.

3. ISIS’ leader is under mind control powers of the CIA

One Iranian website claims ISIS leader (or “Caliph”) Abu Bakr al-Baghdadi spent more than five years in American custody in Iraq and the Zionist New York Times is attempting to help cover it up. Why was he held for so long? The CIA wanted to create a fake opposition group in Iraq to set up Iraqis who were against the U.S. to more easily target them, or worse.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

While held at Camp Bucca, Iraq, the CIA turned Baghdadi into a “Manchurian Candidate-style” robot in the same way the CIA controlled Jim Jones, the infamous cult leader, a similar CIA puppet, so he could create a “Muslim Jonestown” — ISIS.

4. Baghdadi is an Israeli intelligence agent

The Caliph’s real name is Shimon Elliot, born of Jewish parents and trained by Israel’s intelligence agency, Mossad. He is an expert in psychological warfare against Arabs and is an expert espionage agent.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

Iranian intelligence sources also say he cooperates with the U.S. Secret Service and UK authorities to recruit political opponents from both societies.

His mission is to get into groups and countries who are a threat to Israel and destroy them from within to make them an easier target for Zionist forces or to create an enemy outside of Israel for Israel’s enemies to fight one another.

5. The U.S. ignored warnings about ISIS/Fueled the rise of ISIS

A 2012 Defense Intelligence Agency report showing an analysis of the state of the war in Syria in 2012 was released via a Freedom of Information Act request in 2015. The analysis was just observations and predictions about what the U.S. knew at the time. There are no policy directives or actions taken. Yet, depending on who reviews the document, either side uses it as proof of a narrative dictating President Obama knew about ISIS and chose to do nothing OR the U.S. fueled ISIS to destabilize the region in a “divide and conquer” strategy.

https://www.youtube.com/watch?v=NEuJ5v3AbJg

6. ISIS videos are fakes

This theory stems from the difficulty in finding the videos where they’re posted once their existence is made public (most outlets take them down), that they don’t look real (or as Hollywood thinks an execution should look), or are created to inspire more false flag attacks.

The website Infowars further fueled this view in a post about the CIA creating fake al-Qaeda videos during the 2003 build up to the American invasion of Iraq.

https://www.youtube.com/watch?v=VUePdRb8QLk

7. ISIS captured MH370 to use it against America on 9/11/14

American Lt. Gen. Thomas McInerney was quoted in American media as saying the U.S. should expect a terrorist attack on on September 11, 2014 in New York City. This time, ISIS would be the perpetrators, however, not al-Qaeda. He believed the missing Malaysian Airlines flight 370, which disappeared in March 2014 on its way to Beijing from Kuala Lumpur, would reappear in NYC, flown by ISIS.

“It is going to be earth-shattering,” he said. “The fact is we may even see a 9/11/14 MH370 surface again… We should go to DEFCON 1, our highest state of readiness and be prepared.”

NOW: 5 wild conspiracy theories that turned out to be true

OR: Meet the Marine general who allegedly stopped a U.S. government takeover

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US-backed Syrian rebels are advancing on the ISIS capital

The Syrian Democratic Forces coalition (SDF) launched a new campaign to advance toward the ISIS capital at Raqqa, the SDF commander announced on Twitter today:


 

The SDF is comprised of mostly Kurdish fighters and Syrian militia groups and is the primary partner for the U.S. effort against ISIS. This new offensive has taken them within 40 miles of the ISIS stronghold. U.S. and coalition aircraft are supporting the effort with airstrikes in and around Raqqa.

SDF’s strongest component, the Kurdish YPG (People’s Protection Units), will not advance on the capital city itself. The Kurdish leadership believes Raqqa should be captured by Arab militias. Thirty thousand SDF troops moved to retake vast areas northwest of the city, but the assault on Raqqa will have to wait until the Arab militias have the strength.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

BBC Middle East Correspondent Quentin Sommerville reports ISIS fighters are literally digging in for Raqqa’s defense. Earthworks and defensive structures are going up around the area. There are even rumors of an extensive network of tunnels.

Fox News reported a state of emergency was declared by ISIS in Raqqa. The city’s defenders number anywhere from three to five thousand fighters. Russian Foreign Minister Sergei Lavrov says Russian forces are ready to coordinate with the SDF and the U.S. coalition to provide any support necessary to capture the ISIS capital.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
Kurdish fighters of the YPG, flash victory signs as they sit on their pickup on their way to battle against the Islamic State, near Kezwan mountain, northeast Syria. Drawing on thousands of fighters from Syria’s mix of religious and ethnic groups, a U.S.-backed alliance called the Syrian Democratic Forces is the most effective fighting force against the Islamic State group in Syria. (Kurdish YPG photo)

SDF forces celebrated a string of victories against ISIS in recent months, including liberating a number of villages and 4,000 square miles of territory under ISIS control, capturing militants, and cutting off ISIS supply lines into neighboring Iraq. Raqqa fell to ISIS in 2013, the first Syrian provincial capital to fall to forces in open rebellion against the Asad regime in Damascus.

 

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This aging Russian plane was the Tomahawk strike’s target

The strike on Shayrat Air Base was intended to take out a number of targets, but one plane in particular was top of the list: The Su-22 Fitter.


According to Scramble.nl, two squadrons of this plane were based at the Shayrat air base that absorbed 59 T-LAMs. But why was this plane the primary target, as opposed to the squadron of MiG-23 Floggers? The answer is that the versions of the MiG-23 that were reportedly based there were primarily in the air-to-air role. The MiG-23MLD is known as the “Flogger K” by NATO. The two squadrons of Su-22 Fitters, though, specialized in the ground attack mission.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
A pair of Su-22M4 Fitters, similar to those based at Shayrat Air Base in Syria. (Photo from Wikimedia Commons)

According to militaryfactory.com, the Su-22 is one of two export versions of the Su-17, which first entered service in 1969. Since then, it has received progressive improvements, and was widely exported to not only Warsaw Pact countries but to Soviet allies in the Middle East and to Peru. The Russians and French teamed up to modernize many of the Fitters still in service – and over 2,600 of these planes were built.

According to the Encyclopaedia of Modern Aircraft Armament, the Su-17/Su-20/Su-22 Fitter has eight hardpoints capable of carrying up to 11,000 pounds of munitions. It also has a pair of MR-30 30mm cannon. It is capable of a top speed of 624 knots, according to militaryfactory.com.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
A Libyan Su-22 Fitter – two of these were shot down by Navy F-14s in 1981. (US Navy photo)

The Fitter has seen a fair bit of combat action, including during the Iran-Iraq War, the Yom Kippur War, Desert Storm, Afghanistan, and the Russian wars in Chechnya.

Recently, it saw action in the Libyan Civil War as well as the Syrian Civil War.

While it has performed well in ground-attack missions, it was famously misused by then-Libyan dictator Muammar Qaddafi to challenge U.S. Navy F-14 Tomcats over the Gulf of Sidra in 1981. Both Fitters were shot down after an ineffectual attack on the Tomcats.

During Desert Storm, the Iraqi Air Force lost two Su-22s, then two more during Operation Provide Comfort.

The Fitter did get one moment in the cinematic sun, though. In the Vin Diesel action movie “XXX,” two Czech air force Fitters made a cameo during the climactic sequence.

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A special ops commander got fired for repeatedly getting drunk in public

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30


The Army general who oversaw U.S. Special Ops in Central and South America was fired from his job last year for repeatedly getting drunk in public, according to new documents revealed by The Washington Post on Wednesday.

Army Brig. Gen. Sean P. Mulholland, 55, was said to have retired “for health and personal reasons” but the documents revealed multiple times when he got drunk at a golf club bar near his Special Operations Command-South headquarters in Florida, as well as an alcohol-related incident during a deployment to Peru.

WaPo’s Craig Whitlock has more:

In a brief telephone interview, Mulholland said he had been affected by “some medical issues,” including post-traumatic stress disorder and a moderate case of traumatic brain injury. He said his actions were triggered by a lack of sleep, but he declined to comment further about the incidents.

“I’m not in favor of your printing any of this, truly,” he said. “I don’t need this harassment. . . . I just want to be left alone.”

Mulholland took command of SocSouth on Oct., 2012, according to a news release. He resigned in Aug. 2014, The South-Dade Newsleader reported.

Read the full story at The Post

SEE ALSO: The 5 key differences between Delta Force and SEAL Team 6

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The VA flubbed private care option after hiring a firm the Pentagon fired

Officials with the Department of Veterans Affairs chose a contractor to run its Choice Card program who was previously fired for allegedly defrauding the government after working on a similar contract with the Department of Defense.


A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
(Photo from DoD)

The contractor, TriWest, now takes so long to schedule appointments with private healthcare providers that many veterans could shorten wait times by opting for traditional VA care, whose delays Choice was intended to allow veterans to escape.

Choice Card links vets with private doctors, but VA seemingly tried to sabotage the program, fearing it jeopardizes its budget.

TriWest contracts to administer parts of Tricare, the active military’s healthcare system, since 1996. TriWest paid $10 million in September, 2011, to settle charges that it defrauded the government by negotiating low prices with doctors but not passing the resulting savings on to taxpayers.

“Those who overbill Tricare threaten to undermine the health care provided to our men and women in uniform,” Tony West, assistant attorney general for the Civil Division of the Department of Justice, said of the legal settlement at the time.

But the standards seem to be lower for care owed to those who formerly wore the uniform of the U.S. military, because VA gave TriWest a contract in September, 2013, to run its Community Care program, a precursor to Choice Card that allowed veterans to use private doctors in some circumstances.

Inspector general reports said that program was run poorly, pointing the blame both at TriWest and the way VA set up their work. Meanwhile, Congress created the Choice Card program to enable any veteran delayed more than 30 days for VA care, or who didn’t live close to a VA facility, to seek private health care services.

VA managers and leaders of the American Federation of Government Employees (AFGE) union, which represents most of the department’s employees opposed it, fearing that fewer veterans in the government system would mean smaller budgets and fewer civil service jobs.

When VA leaders claimed budget shortfalls threatened closure of hospitals, they asked Congress to let them re-purpose $3.3 billion originally authorized for the Choice Card program.

When the bill became law anyway, VA gave the Choice Card contract to TriWest and HealthNet, another company that worked on Community Care.

A VA spokesperson said that “in order to enact [Choice] within 90 days, VA held an industry day to try to partner with industry to operate the program. Unfortunately, given the timeline set to roll out the program, VA’s only option was to modify a previously existing national community care contract, which was never intended to handle the scope” of the Choice Card model.

Official data obtained by The Daily Caller News Foundation shows that more vets are now waiting months for private care because contractors take so long to schedule appointments.

Consequently, VA bureaucrats and their union will likely get the result they sought: veterans going back into the government healthcare system despite its delays.

Private care doctors aren’t happy with the Choice Card initiative either, because the companies, which also manage payments, have been so slow to pay, causing many private care physicians to refuse veterans, leading to the same result.

A knowledgeable VA source told TheDCNF that after a patient does finally see a private doctor, TriWest takes up to 75 days to get the medical results of that appointment back into the VA system. That makes followup care impossible.

Darin Selnick, an Air Force veteran and former VA official under George W. Bush who now runs Concerned Veterans For America’s Fixing Veterans Health Care Taskforce, said that “TriWest and HealthNet may not have been the best choices,” but much of the failure is because VA “didn’t want it to work.”

Officials at VA “didn’t like the idea of patients going outside,” because “what does any organization want to do? It wants to get more money, more people, more power, it wants to grow,” Selnick added.

Scheduling delays happen because the system has a middleman, Selnick said. What other health care plan has “a system where you have to call a 1-800 number and they set up an appointment for you” with a provider that they select?,” he asked.

Half of all veterans are on Medicare anyway, so the VA should simply pay a small supplement to Medicare providers, instead of creating multiple administrative layers of VA bureaucrats and contractors in between veterans and healthcare workers, Selnick noted, which would purportedly save billions of tax dollars annually.

Those close to the issue believe “the chief problem with Choice is that we’ve had to rely on VA to implement it, and the department is just not very good at implementing things,” a spokesman for the House Committee on Veterans Affairs, which designed the Choice Card program, told TheDCNF

The committee never requested a third-party administrator to schedule appointments, the spokesman noted.

Companies involved in the Choice program defend their record. “Overall, TriWest is processing 90% of clean claims from providers within 30 days,” the company explained, adding that it got “exceptional” and “very good” performance ratings for its Tricare work, and saved the military money, but voluntarily entered a settlement on the assumption that more savings were possible.

Hiring people with prior records of failure is a pattern at VA. When hospital directors come under criticism for poor management, VA executives routinely remove them, then reinstate them at another hospital where the poor performance continues.

Only weeks after the Chicago VA fired Deloris Judd from the federal workforce for patient abuse and dishonesty, the Phoenix VA hired her to work on the Choice Card program.

Articles

The King Of Jordan Sent Out This Badass Photo In Response To ISIL

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
Jordan’s King Abdullah II (Photo: The Royal Hashemite Court, Facebook)


Jordan’s King Abdullah II, a former commander of his country’s special forces, vowed to bombard the Islamic State until his military runs “out of fuel and bullets” after the release of a grisly video showing a captured Jordanian airman being burned alive in a cage.

The official Facebook page of The Royal Hashemite Court published a photo showing Jordan’s leader dressed in military fatigues. The same photo was published on the king’s instagram account eight months ago.

Jordan has carried out airstrikes against the Islamic State group, also known as ISIS or ISIL, in Mosul.

The Jordanian government has denied rumors the king flew any aerial attacks.

Dubbed the “Warrior King,” Jordan’s leader has served in the military for 35 years.

According to the King’s bio, he enrolled in the UK’s Royal Military Academy at Sandhurst in 1980 and went on to become an attack helicopter pilot.

The Washington Examiner carried this amazing snippet from US congressmen who visited Abdullah in Jordan as part of an official trip:

“He said there is going to be retribution like ISIS hasn’t seen,” said Republican Rep. Duncan Hunter Jr., a Marine Corps veteran of two tours in Iraq and one in Afghanistan, who was in the meeting with the king. “He mentioned ‘Unforgiven’ and he mentioned Clint Eastwood, and he actually quoted a part of the movie.”

Hunter would not say which part of “Unforgiven” the King quoted, but noted it was where Eastwood’s character describes how he is going to deliver his retribution. There is a scene in the picture in which Eastwood’s character, William Munny, says, “Any man I see out there, I’m gonna kill him. Any son of a bitch takes a shot at me, I’m not only going to kill him, I’m going to kill his wife and all his friends and burn his damn house down.”

Beyond airstrikes, Jordan could further contribute to the fight against ISIS through the use of its extremely effective special forces units.

Jordan’s special forces team, grouped under Jordan’s Joint Special Operations Command, is 14,000 strong and is one of the most effective fighting and intelligence forces in the region. Jordanian special forces frequently train alongside US forces.

More from Business Insider:

This article originally appeared at Business Insider Defense Copyright 2015. Follow BI Defense on Twitter.

MIGHTY FIT

5 steps to back squat perfection

For military professionals, lower body strength is a must. For many humans, loss of lower body strength is the cause of the fall in old age that starts the domino effect of poor health ending in death…#Grim.

If you are human, a military professional, both, or soon to be both, having a strong squat will only make your life easier and longer. This is why we squat.


A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

Leg strength is a prerequisite for the job. We hike everywhere.

The purpose of the low-bar back squat is to recruit the most amount of muscle possible in a lift. On average most people need general overall lower body training. The low bar position on the back gets the most muscles involved and is, therefore, a staple exercise in many complete training programs.

Back Squat Step 1

youtu.be

1. Take your grip and bar position on your back

First, grip the bar wider than shoulder-width apart.

The narrower your grip, the “tighter” your upper back will be.

Many professional lifters take a grip just outside of their shoulders, yet others grab the bar all the way at the very edge of the bar by the weight plate.

Lower your head under the bar and find the bar position on your back.

The bar should be resting on the natural shelf that develops just above your rear delts. (the muscle on the back of your shoulders)

Keep the bar off of your neck, that is a high bar squat.

You should be applying equal pressure with your hands and your back while trying to “bend the bar over your back.”

By “lifting” your chest (while still keeping your nipples pointed at the floor) and pressing your hands forward, you will achieve this position.

Back Squat Step 2

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2. Squat the bar up in the rack and step back

The correct way to unrack the bar is to lift straight up, as you do in the very final portion of a repetition.

  • Your feet should not be staggered.
  • Your back should not be in flexion.
  • You should not be bent at the hips and performing a good morning to get it out of the rack.

Once you have moved the bar vertically and are standing in the rack, move the barbell horizontal by taking 2-3 deliberate steps backwards.

The bar should never move diagonally in the back squat. It moves vertically or horizontally. That’s it.

Back Squat Step 3

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3. Take your stance

Your feet position is unique to you. Generally, heels are below or just wider than hip width, and toes are pointed out at about a 45-degree angle.

Start with this positioning and adjust based on the depth and comfort.

Everyone’s hips are different and therefore have a different ideal stance.

No one is incapable of squatting to depth, however. The trick is to find the foot and hip setup that works for you. Seriously.

Back Squat Step 4

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4. Breathe and squat vertically

Take a deep inhale and brace your abs. The combined muscular flexion from your core and air pressure from your lungs filling will keep your spine stable and strong for the entirety of the movement.

Depth in the squat is when the top of your thigh just below your hips goes below the top of your knee.

In the squat, we are using the stretch reflex of the hamstrings to help “spring” us up from the bottom of the movement, known as the hole. That stretch reflex response is completely negated if you go to a depth where your hamstrings become passive in the movement. They should always be engaged and never lax.

A common mistake for people that take pride in their squat depth is that they get stuck in the hole because they are trying to re-engage their disengaged hamstrings. Under a heavy load, your hamstring cannot contract again without serious risk of pulling or tearing.

Waste no time in the hole. Hit your depth and explode back up.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

You should never have enough time in the hole to smile for the camera… This makes me cringe.

(Photo by Alora Griffiths on Unsplash)

Your knees should be tracking over your toes for this entire movement. Don’t let them cave in. Think “twist the ground apart with your feet and knees.” This will engage all of your glutes and prevent the dreaded valgus knee collapse that is all too common.

The bar should be centered over the middle of your foot, just like the deadlift, for this entire movement.

Think about your tailbone moving straight up as if it’s being pulled by a rope from the ceiling directly above it. This is where all of you power comes from.

  • DON’T think about moving your butt forward. Think vertical- forward motion will push you forward and off-balance. Move directly against gravity.
  • DON’T think about straightening your knees- this will push you off-balance as well.
  • DON’T think about your feet. If they are balanced in 3 points, you should pay them no more mind. Those three points are heel, big toe, and little toe- like a balanced triangle.
Back Squat Step 5

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5. Finish with your glutes and exhale

Finish the rep by squeezing your glutes and extending the hips into what feels like a posterior pelvic tilt

This will make you stand up straight and completely finish the reps.

Inhale and repeat.

When to train

Scheduling at least 72 hours between squat sessions, in the beginning, is important to ensure adequate recovery so that you can get the most weight on the bar and make the most gains. Over time, depending on your goals and recovery, you can safely squat three or even four times a week at sub-maximal intensities.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
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This recent pit stop by Navy SEALs was mistaken for a Mexican invasion

When three swift attack boats recently showed up in an unlikely spot — Dana Point Harbor — speculation ran in two directions: The boats were from the Mexican Navy or from Department of Homeland security on an immigration mission.


An Aug. 1 article by Parimal M. Rohit in the Log, a boating and fishing magazine, described the July 11 sighting of the stealth-looking boats in the harbor.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
No sir, it wasn’t us. (Photo by J. Michael Schwartz, US Navy)

“These boats might have been moving around out in the open for all to see, but no one really knows why these vessels were visiting Dana Point Harbor in the first place,” Rohit wrote.

The Log reported that officials from three local agencies, OC Parks, the Orange County Sheriff’s Department and the U.S. Coast Guard, said they did not know why these boats were in the harbor or what agency they came from.

Eventually, Rohit reported, the Log confirmed both vessels “were indeed part of the Mexico Navy fleet, as a few people on the internet guessed.”

On Wednesday, Aug. 2, three boats like those mentioned by the Log appeared again in the harbor at the fuel dock, reigniting the speculation.

The next day, the Orange County Sheriff’s Department confirmed to the Register that what the Log had identified as the Mexican Navy was, in fact, U.S. Navy SEALS.

“This is the second time they stopped in our harbor,” he said.

“If the Mexican Navy were in the harbor, we would be informed ahead of time by the Department of Defense or Homeland Security,” Himmel added.

Articles

Nazi Germany tried to counterfeit its way to victory

The Third Reich attempted a number of unconventional plots to win World War II, including counterfeiting U.S. and British currency to destabilize the Allies’ wartime economies.


Not surprisingly, the Nazi plan relied on Jewish slave labor. Operation Bernhard recruited Jewish artists, printers, bankers, and others from concentration camps and pressed them into creating engraving plates and physically counterfeiting money and important documents.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
Nazi leaders organized a counterfeiting ring that created British bank notes. (Photo: Public Domain)

Prisoners pressed into counterfeiting who survived the war described an initial test where they would be asked to print greeting cards. Prisoners who printed it well enough or who had a strong background in art or printing were then sent to the Sachsenhausen concentration camp.

Adolf Burger, a printer who survived the war and wrote memoirs detailing his experiences, was personally congratulated by Auschwitz commandant Rudolf Hoss when he was selected for the program.

“Herr Burger!” Hoss reportedly said. “We need people like you. You’ll be sent to Berlin. You will work as a free man and I wish you every success.”

The men were granted special privileges not afforded to other prisoners, but they were not free.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
Starved prisoners, nearly dead from hunger, pose in the Ebensee, Austria, concentration camp. Prisoners forced to create counterfeit English bank notes were sent here for execution but survived thanks to a prisoner revolt. (Photo: U.S. Army Lt. A. E. Samuelson)

“I always said I was a dead man on holiday,” Burger told a historian. “We never believed we would get out of there. But in the block we had everything — food, white sheets on the bed. Each one of us had his own bed; not like Birkenau, where six of us slept under a single lice-ridden blanket.”

The plan to print American currency was scuttled quickly due to problems with getting the necessary papers and inks, but the Nazis were able to collect all the proper supplies to print British bank notes.

While the Nazis destroyed most of their records and the counterfeit notes after the war, Allied investigations into the scheme estimate that nearly 9,000 banknotes with a total value of over 134 million British pounds were printed, though as little as 10 percent may have been usable.

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The original plan for Operation Bernhard called for the counterfeit currency to be dropped by bombers. (Photo: Imperial War Museum)

The initial plan called for the Luftwaffe to airdrop the illicit currency into Britain and other Allied areas to get it into circulation, but a shortage of aircraft led to them distributing the money through a network of agents.

Surprisingly, they actually got some of the money into circulation by using it to pay unsuspecting intelligence sources and agents, a move that could have caused their intelligence networks to collapse if it had been discovered.

Britain learned about the plot from a spy in 1939, three years before the printing got underway in earnest. By 1943, it was finding some of the notes in circulation. Some of the first counterfeits were caught when people tried to redeem bank notes for pounds sterling using serial numbers that had already been redeemed at the bank.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
American troops ride a captured German tank during the Battle of Hurtgen Forest. The Allied advance in 1945 ended the German counterfeiting operation and resulted in the liberation of the printers. (Photo: U.S. Army)

As the Allied war machine bore down on Berlin, the counterfeiting operation was moved two times before the Nazis running it made the decision to destroy the equipment and records and kill the printers.

Luckily, the order was given to kill all the printers at the same time at the Ebensee prison camp, but a prison riot occurred while a truck was ferrying the printers to the site of their execution.

The printers escaped into the Ebensee prison population and were liberated by the Allied armies on May, 6, 1945.

Today, few of the counterfeit notes remain, though a large quantity was recently recovered from where it was dumped in Lake Toplitz. The lake has little to no oxygen below a depth of 65 feet, preserving the bank notes.

Articles

Trump proposes budget cut from already-besieged Coast Guard

President Donald Trump’s proposed budget guidance is asking for $1.3 billion in funding cuts to the U.S. Coast Guard at a time when the service is doing more than ever, and is already severely under-resourced.


Trump’s budget would cancel a $500 million ship that is already in production, and would likely hit other areas of the Guard, which specializes in interdicting drugs, human trafficking, and keeping a close eye on what Russia is doing in the Arctic.

“Last year, we removed more cocaine than any other year in history — well over 200 metric tons — and by all accounts, it looks like this year we are on target to at least reach, if not exceed, last year’s total,” Adm. Paul Zukunft, the commandant of the Coast Guard, told Business Insider in a phone interview, adding that even with its success and consistent operational tempo, the service is strained.

“With all the success we had last year, there were over 500 events that we had great information on, but we just did not have enough planes, enough ships, to target all 500-plus events,” Zukunft said. “We are really besieged down there,” he added, referencing Coast Guard operations off the coast of Colombia.

Also read: The state of Coast Guard icebreakers

In addition to its operations targeting drug smugglers and human traffickers, the Coast Guard has been in and out of the Arctic region with its ice-breaking ships, especially as Russia attempts to claim parts of the region, and its rich resources, for itself.

The Arctic, which has roughly 13% of the world’s oil and about one-third of its natural gas, could potentially turn into a South China Sea-like situation. That’s because, like China has done with its creation of artificial islands in that region to gain control of shipping lanes, Russia and its fleet of 40 icebreakers has exerted itself in the Arctic to become the dominant player.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
The Polar Start icebreak. (U.S. Coast Guard photo)

“We’re starting to see militarization of some of their outposts,” Zukunft said.

The Coast Guard has only two icebreakers, one medium and one heavy — the latter being nearly 40 years-old.

“We’re challenged in our ability to exert leadership when, you’re the world’s most prosperous nation, yet we can only seem to afford two icebreakers,” Zukunft said. He said that ideally, the service would need a fleet of 3 heavy and 3 medium icebreakers to remain competitive.

Cuts to the budget are likely to strain other parts of the Guard, such as its coastal maritime security teams, which help to the protect the president when he’s near the shore in Mar-a-Lago, and the service’s inland fleet that maintains navigational aides and markers on waterways and in ports.

“That’s been neglected probably for a half-century,” he said of infrastructure which sees roughly $4.5 trillion in commerce pass through.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30
Guard Petty Officer 3rd Class Cory Langston fights the boat fire from the Coast Guard 29-foot response boat in Hopkins Point Marina in Jonesport, Maine on Thursday, Sept. 8, 2016. The was no one aboard at the time of the fire. (Photo by U.S. Coast Guard/Petty Officer 3rd Class Stephanie Horvat)

Rep. Duncan Hunter (R-Calif.) said in a letter to President Trump that such cuts “egregiously” conflict with his stated goals to strengthen national security.

“These proposed cuts … will guarantee negative consequences,” Hunter wrote, adding that it would “create exposures that will most certainly be exploited by transnational criminal networks and other dangerous actors.”

The Coast Guard occupies a unique role as a military branch within the Department of Homeland Security. President Trump is seeking to up the Pentagon’s budget by $54 billion by taking money from non-defense areas, such as the State Department.

Since the budget has not been finalized, a spokesman for the Coast Guard declined to comment on the matter.

MIGHTY FIT

ACFT PREP: Why you should be power cleaning

I’m not surprised; I’m actually just interested in the fact that the standing power throw is proving to be quite difficult for some soldiers. It makes sense, really. Service members haven’t ever been asked to be explosive before.

The U.S. military used to want members that rivaled its speed and ability to move and make change…But a new day has dawned, and with it, a new type of hero is being called on. The kind of hero that doesn’t slip a disc every time they get up too fast from their office chair.

Explosive power is important, especially for combat-ready troops. Let’s see how the standing power throw is doing at measuring power and how you should actually train for it.


ACFT Prep: Power Cleans for the Standing Power Throw

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What is the standing power throw and why is it useful?

The SPT measures how much explosive power you have.

The new ACFT is designed to test 6 different aspects of fitness:

  1. Strength- Deadlift
  2. Power- Power Throw
  3. Anaerobic conditioning- Sprint Drag Carry
  4. Upper Body Muscular Endurance- Hand Release Push-ups
  5. Core Control- Leg Tucks (For my caveat on the effectiveness of this choice, check this out.)
  6. Aerobic conditioning- 2-mile run

Power is a legitimate fitness variable that should be tested, especially considering that there’s a ton of actions that Soldiers perform that take quick, explosive bursts of strength… like shoulder throwing an E-2 to the ground for bad mouthin’ the ACFT.

I’ll even double down on power training being important since the majority of back, hip, and neck injuries I saw while on active duty almost always included a crusty 35+ service member doing some dumb quick twisting jerking maneuver. You know who you are.

A retired Navy SEAL commander breaks down his morning fitness routine that starts at 4:30

Add a full combat load to the ACFT then you’ll get a real eyeopening experience.

(U.S. Army photo by Spc. Matthew J. Marcellus)

How to train for the standing power throw

Train for power.

Training for power roughly translates to: incrementally loading an explosive movement in order to translate strength gains into power.

The key above is the incremental loading part. You can’t develop more power by using submaximal loads. ESPECIALLY when you only have two attempts at the standing power throw. Power Jumps and Tuck Jumps can only be effective at making you more powerful if you are some way able to increase your first two jumps. After that point, especially for purposes of the test, you’re training your muscular power endurance (if that’s even a thing…I think that’s just cardio).

The same is true of a long HIIT workout. A HIIT workout by definition requires you to be putting out at greater than 90% of your Heart Rate Max. If you’re no longer putting out at that level of intensity, you’re essentially just doing Medium Intensity Steady State (MISS) with weights. A REAL HIIT workout lasts 20 minutes, maybe 30 minutes if you’re an elite athlete.

In order to throw further, you need to do three things.

  • Get stronger
  • Translate that strength to power
  • Perfect your form

Lucky for you, I have an exercise that will help you with two of these, and in conjunction with training for the deadlift, you’ll have all three covered.

How to: Power Clean

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The power clean

The power clean is the superior clean variation for the purposes of the ACFT. I’ll even make the argument that it beats out the snatch because there is a minimum drop of the hips in the power clean. All the Olympic lifts and their clean variations involve ‘getting under’ the weight so that you don’t have to pull the weight off the ground as high.

The power clean, on the other hand, has you only dropping the hips to roughly the quarter squat position. It has the longest pull, from the floor to the collarbone, of the lifts. That’s why it’s named the power clean. It requires the most amount of power to get the weight up.

For all his faults, I think Mark Rippetoe correctly categorized the power clean in his book Starting Strength when he said this of the power clean:

“The power clean by training the athlete’s ability to move heavy weight quickly, is the glue that cements the strength training program to sports performance”

Beyond Triple Extension : The Underlying Benefits of “Olympic” Weightlifting

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It’ll help your form too

The form of the standing power throw has a very striking similarity to the pull used in the power clean. They both make use of ‘triple extension,’ which, if performed efficiently, will allow you to transfer the most amount of your power through the ball and barbell to allow you to exhibit the most power possible.

Triple extension is when the ankles, knees, and hips are completely extended. It’s a complete transfer of all your power into the implement in hand.

It’s a skill. It’s not something that you’ll be able to do perfectly the first time, especially if you have a significant amount of weight on the barbell or if your nerves are really tweakin’ during the test.

The power clean trains nearly the entire movement for the standing power throw. The only part it misses is extending your arms overhead and releasing the ball. Lucky for you, that’s the easy part, the arms will follow the chain of kinetic energy traveling upward that started at your feet.

You still need to train actually throwing the ball, though.

For more on the power clean check out Starting Strength.

For more on form and training for power exercises and the Olympic lifts, check out Zack Telander’s Youtube channel (above).

For more on the various events of the ACFT, check out my author page.

For training plans on the ACFT, have a look here.

For more Mighty Fit Greatness join our Facebook Group here.

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