Ladies and gentlemen, for years, we’ve noticed an ongoing problem that occurs when certain people at the gym are looking for a little extra attention. After completing just a few repetitions of a weighted exercise, gym-goers develop horrible douchebag diseases that, over time, become harder to reverse.
If you know anyone who suffers from these or similar ailments, please contact a gym professional for immediate treatment.
ILS, or Invisible Lat Syndrome
This severe ailment is considered by many to be one of the worst physical deformities of all time. If you’ve ever seen an average guy walk around the gym looking like he’s got invisible braces holding up his arms, then you’re probably witnessing a terrible case of “invisible lat syndrome.”
Don’t despair. Due to recent scientific breakthroughs, there is a cure. It takes several back workouts and lots of clean protein to treat this heartbreaking disease.
You know those people who grunt and scream thinking that it’ll make them stronger? Well, it’s not their fault. They could have contracted “loud gruntilitis” without knowing it.
Unfortunately, the only way to combat this illness is by not being a complete douche and seeking attention, according to gym scientists.
When people go to the gym, they typically want to mind their own business, get a solid workout, and move on with their day. However, it’s possible that other gym-goers have a secondary agenda, and that’s to sell you a product without the gym’s permission.
These awful salesmen will bother the hell out you and, over time, they’ll constantly check in to see if you’ve changed your mind about purchasing their “great-tasting supplements.” It’s a horrible affliction.
Those who suffer from “non-wipeth the benchitis” fail to clean their sweat from benches after they’ve used them. These nasty beasts want to spread their bodily fluids all over the place, especially on the gym equipment once they’re finished with a machine.
If you’ve got this disease, you’re in luck, because we’ve embedded the cure. Below is a simple video tutorial on how to clean machines after you’ve completed your workout.
Now, frequent gym-goers respect the other patrons who don’t treat the gym like an imaginary weightlifting competition. However, some people still try to show off with the weights by dropping them on the floor after a rep, causing a loud bang.
Those who do this have contracted “dropeth-the-loadeth,” also known as Egoitis. It’s caused by a lifetime of trying to hide some kind of inadequacy and might lead to injury down the line.
There are two general types of elbow pain; golfer’s elbow and tennis elbow. Two very white collar injuries that have nothing to do with spandex singlets or cage matches. That’s good for us. It means we don’t need to fight a roided out muscle man to relieve our elbow discomfort.
Check out that wrist extension. There’s a reason it’s called tennis elbow.
(U.S.Air Force photo/Bill Evans)
Tennis elbow comes from an issue with your forearm extensors. Those are the muscles on the same side of your forearm as the back of your hand.
Repetitive movements that engage the extensors can start to cause them to become overactive, eventually shorten, and pull away from their connection on the outside of the elbow.
Tennis players generally live in an extended position while swinging the racket, when the ball is hit those muscles loosen dramatically. It’s that rapid contraction and loosening that causes pain.
This same thing happens in the weight room, whether you’re benching or manipulating dumbbells; the forearm extensors end up in a stuck contracted position. This is an overuse injury that is super easy to fix, which we’ll get into shortly.
Just some AF brass doin’ what they do best…
(U.S. Air Force photo by Giancarlo Casem)
Golfer’s elbow is the exact opposite problem of tennis elbow; the issue is in your forearm flexors. Those are the muscles on the same side of your arm as your palm. These muscles become overly contracted, shortened, and eventually pull away from the bone on the inside of the elbow.
Golfers tend to live in this position when they hold their club.
In the gym, this pain can occur from cheating on pulling movements. When your back is too weak to finish a movement you may tend to curl the weight in closer with your forearm to get an extra inch or so of movement. If you’re too weak to let the weight back gently, which is probably the case, if you’re cheating on the rep, it’s going to snap back and cause an eccentric pull in your forearm. Over time this leads to chronic pain.
Elbow Pain When Working Out (WHY & HOW TO FIX IT!!)
Just add these to your training sessions three times per week until the pain subsides. Once you’re pain free you can reduce to training your forearms one time a week.
I fully understand that this article is by no means exhaustive. Respond in the comments of this article on Facebook or send me a direct message at firstname.lastname@example.org with your sticking points, comments, or concerns on all things elbow pain.
I’m also making a push to keep the conversation going over at the Mighty Fit Facebook Group. If you haven’t yet joined the group, do so. It’s where I spend the most time answering questions and helping people get the most out of their training.
That’s it, pretty freakin’ simple. Why then do so many people literally forget how to breathe when lifting? It’s involuntary. You would die without sweet, sweet oxygen pouring into your face holes constantly.
When you are about to squat 2x your body weight, or even just your body weight, the number one risk to injury is structural damage, be that muscular or skeletal. The most efficient way to prevent injury from occurring is to brace and contract all non-moving body parts. It’s called the Valsalva maneuver.
Common other breathing methods such as exhaling on the concentric and inhale on the eccentric are problematic for lifting heavy weights.
In order to inhale or exhale, we need to engage the diaphragm and other breathing muscles to draw in air or release it. This means that the body needs to do two separate things while lifting; breath and lift.
This is problematic for a few reasons.
There is no room for wiggle with 584+ lbs on your back. The breathe and brace is the only option here.
(U.S. Marine Corps photo by Lance Cpl. Sarah N. Petrock)
Most people aren’t coordinated enough to successfully do this for every rep of every set at the proper cadence.
With two different processes going on, you aren’t able to actually recruit the maximum amount of muscle possible.
If certain muscles of the core aren’t fully contracted, they are at higher risk for injury during the movement. This is a bit of a domino effect, especially if you tend to breathe into your shoulders or belly. Some of those muscles that should be used for the lift may end up sitting the rep out from confusion as to what they should be doing exactly.
If something in your form goes awry, a muscle that isn’t “paying attention” to the lift may jump in at the wrong moment and get pulled. This happens with muscles between the ribs often.
HOW to Deadlift & Squat Correctly: Breathing, Abdominal Bracing & Total Tension (Ft. Cody Lefever)
Perform the rep in its entirety until you are back to the starting position. Check out these other articles for specifics on perfect form for the main lifts.
The complete bench press checklist
5 steps to back squat perfection
5 steps to deadlift perfection
Don’t exhale until the weight is safely on the ground when deadlifting. That’s your rest position, not the top.
(U.S. Navy photo by Mass Communication Specialist 3rd Class Roland John)
4. Exhale and repeat
Lift using the Valsalva maneuver to protect your spine and allow for the maximal transfer of force in whatever movement you are doing.
When you are doing lighter exercises or the big exercises at lighter weight the Valsalva isn’t necessary. You can, in these cases use the other method described above. The Valsalva is the big gun that you bring out when you make it to the final boss level. Generally, it’s only needed for your main lifts for each workout like squats, deadlifts, and the bench press.
Proper Breathing Technique for Weightlifting | Valsalva Maneuver
Lamar Jackson and the Ravens finally ended the New England Patriots’ defensive reign of terror. Caesar has fallen. Lamar Jackson was cool as a cucumber, affirmed in the belief of his team, unwavering in his pursuit to topple the empire, “That unassailable holds on his rank, unshaked of motion. And that I am he, let me a little show it even in this: That I was constant Cimber should be banished, and constant do remain to keep him so.”
Hope y’all won this week. Let’s dig in.
Lamar Jackson this morning after bringing balance back to the NFL last night:pic.twitter.com/0u2KKjLW64
Lamar Jackson, QB, Ravens- Up until this week, nobody had truly tested the Patriots defense and come out a viable fantasy option. Lamar Jackson might’ve just opened up the floodgates for other fantasy figurehead relevancy against the stout Belichick defense. He ended the night with 28 fantasy points— the 3rd highest QB numbers of the week.
Christian McCaffery, RB, Panthers- There’s simply no stopping McCaffery. He has far outshined the other top three running backs taken this year in Kamara and Barkley. He’s on pace towards a record-breaking season, is completely matchup proof, and puts up numbers regardless of who takes snaps under center.
Zach Ertz, TE, Eagles- The Eagles might be getting cooking. Wentz is utilizing his weapons more and more—and made Ertz the #1 tight end of week 9. Desean Jackson’s season is over, which can only mean more lion share for the trusty tight end moving forward.
Tyler Lockett, WR, Seahawks- Russel Wilson, arguably the NFL’s leading MVP candidate, has a clear favorite target in Lockett. Lockett put up a staggering 40 fantasy points en route to two trips to paydirt. This duo is showing no signs of slowing.
Tevin Coleman? Are you playing tonight bud?pic.twitter.com/zTsxHom6mG
DJ Chark Jr, WR, Jaguars- Chark had fantasy owners salivating at his wide-open matchup against a depleted Texans secondary, however, he ended the game with very little to show for it: only 4 catches for 32 yards. Minshew Mania is officially over as Foles has been named the starter for week 10, so if fantasy owners want Chark to keep his 10+ targets a game, they better hope that he can catch the rock from someone without a handlebar mustache.
Aaron Jones, RB, Packers- “Free Aaron Jones” was the fantasy slogan of many beleaguered fans in 2018. They may have to dust off their old poster boards again, because Jones only touched the ball nine times for a total of 30 rushing yards and a whopping -1 receiving yards. Green Bay’s offense looked very stale against the Chargers; if he doesn’t bounce back next week, he could have a major fall-off come playoff time.
Juju Smith-Schuster, WR, Steelers- Well, it’s official, the Steelers do not have a fantasy WR1 anymore. A year after having 2, a Big Ben injury and some offensive shifting have left their aerial attack impotent. With no other air targets to threaten the defense, Juju is constantly doubled. To make matters worse, his QB can’t seem to get him the ball in open space. His insane talent gives him upside, but that’s like sprinkling Tapatio on a bad burrito. Not enough.
Tevin Coleman, RB, 49ers- A week after his monster 40+ point fantasy week, Coleman put up five fantasy points. Matt Breida seemed the clear go-to guy in an exciting game against the Cardinals. Barring injury, it seems that Coleman’s performance will serve as a lone monolith in a sea of single-digit performances.
Kenyan Drake and Emmanuel Sanders tonight after having a really good game. #SFvsAZpic.twitter.com/BjBKj8tcLf
In the most underrated game of the week, the Raiders and the Lions faced off in a nail biter that went into the final seconds. Stafford and company were absolutely torching the Raiders young, inexperienced, secondary until Worley pulled off the single most athletic catch we have seen in the NFL this year. Didn’t even see it on ESPN? The Raiders and Lions have been shoved out of the media spotlight since the Carter administration. Shame, it’s a beautiful play to watch.
Looking for a way to get in a great workout? Want to get in a great PT session with your fellow vets and service members? Need to get out of the house while still practicing social distancing?
Dawn your patriotic swag, grab your pack and head to your favorite hiking spot.
This Saturday, March 28, 2020, 23rd Veteran is hosting a Virtual Ruck March that you can participate in from anywhere in the world.
The event was originally supposed to be held in Los Angeles and Minnesota as a fundraiser for 23rd Veteran. However, as we all know, the coronavirus outbreak forced mass gatherings to be canceled or postponed. Yes, even marching one arm’s distance from each other would not be a good thing.
So Mike Waldron, Marine veteran and founder and executive director of 23rd Veteran came up with a great way to still have the event and get people moving, while still keeping smart about social distancing.
“We have lost a lot as a country these past few weeks,” Waldon told We Are The Mighty. “We had to cancel all our fundraising events to help our troops, but we don’t want to give up on them. Join this free virtual event to walk side-by-side with those defending our freedom on the front line.”
The original event had participants in Iraq that included both US and Allied service members so this is also a way to march with them in solidarity. The forward deployed troops will still be participating and will be able to be seen via the event’s Facebook page.
This also brings attention to an amazing nonprofit that helps veterans overcome a lot of the mental and emotional obstacles that we face when we transition out of military service.
23rd Veteran is a program that encourages veterans to overcome their challenges by engaging in rigorous exercise, group outings and therapy in a structured, 14-week program. This program originated from Mike’s own experience as a Marine grunt. He served in the 1st Marine Division with 2nd Battalion, 5th Marines from 2000 to 2004. He was in the initial push into Iraq and upon EASing out of the Marines went to college and majored in business. He found a career managing federal buildings when he went through what a lot of us go through years after getting out. He started having panic attacks, anxiety and nightmares which were impeding his life. He initially refused to attribute it to his service in Iraq because, well, it was five years after the fact. Wouldn’t he have had issues before that?
When he got help, he learned, as many of us do, that PTS might not surface until years later. As he got help, he decided to look deeper as to why that delay occurs.
What he found was that your brain changes when experiencing a traumatic event. It makes itself remember the event and files it away. Your brain recognizes that there was a threat and you survived the threat. But the problem that many service members face is that you go from a high threat atmosphere to one that isn’t. However, your brain remembers; it’s called Brain-Derived Neurotrophic Factor, which is a protein that affects long term memory.
When your brain sees a threat (even if it isn’t there), it remembers the traumatic event so you can remember it as a survival skill.
Using this knowledge, Waldron created a 14-week program to help veterans who are dealing with mental health issues.
The program starts with a one week excursion out of their town (the program is currently in four cities and growing) and puts them in nature, with just themselves as company. The point is to team build and put them in activities that will engage their bodies and brains.
After that one-week indoc, they go back home and three times a week, work out together in high intensity training. This gets the blood flowing and body moving but also engages the BDNF in your brain. Immediately afterward, the group will go and have some type of outing that will put them in a public spot and force them to face their triggers.
Starting out small and with just the group, the outing eventually moves to more public spots with civilians joining. This process of having vets engage after a high intensity workout allows them to retrain their brain to be accepting of situations instead of triggering a fight or flight reaction that comes with PTS. Vets are then given assignments for each week which help them overcome their triggers and face their PTS head on.
There are only four rules:
No news (local news but not to take in negative)
No war stories
Using advice from personal trainers, positive psychologists and military personnel, Waldron created the 23V Recon playbook which is the backbone for the program. The result has been a resounding success and has led Waldron and his team to seek to expand their program to other cities. Based out of Minnesota, 23V is looking to expand into Los Angeles, which one of the canceled ruck marches was supposed to raise money for.
This is where you come in.
If you want to get out of the house, raise awareness for a great cause and help 23V grow, sign up and march on Saturday. Get outside, put on your pack and take to a trail and show your support. Let others know too, but make sure if you do it together you stay a safe distance apart. Get to stepping!
Not every service member has access to a fitness center where he or she can get their daily pump. Whether you’re deployed on a small patrol base or out in the field training, not having access to workout facilities means troops have to get pretty clever in making up new exercises.
Many workouts are designed around using free weights, but, in their absence, you can to turn to an asset that you’ll never be without: your battle buddy.
Using a battle buddy during PT will help boost morale, pump up your muscles, and get you ready to take the fight to the bad guys. Try these:
The military teaches us how to properly carry a wounded service member to safety on our backs. This process works your entire body hard as the wounded person’s weight bears down on your shoulders.
To best prepare for this type of movement, we do fireman squats. If the time comes where you actually need to carry the wounded, it’s best to be prepared.
This exercise is similar to the deadlifts and squats you do at the gym — except now have a person on your back.
4. Buddy drags
Every Marine in the Corps performs this exercise several times a year with a buddy. The idea is to simulate dragging your wounded brother or sister to safety when a fireman carry isn’t an option. It’s also a great all-around bodybuilding exercise.
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
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:
Power- Power Throw
Anaerobic conditioning- Sprint Drag Carry
Upper Body Muscular Endurance- Hand Release Push-ups
Core Control- Leg Tucks (For my caveat on the effectiveness of this choice, check this out.)
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.
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.
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.
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
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.
In the mid-90’s, Randy Hetrick was a Navy SEAL deployed on a counter-piracy mission in southeast Asia, holed up in a warehouse, trying to figure out how to stay in the kind of shape necessary to quickly scale the side of a freighter while wearing 75 pounds of gear. He had accidentally deployed with his jujitsu belt, which he combined with some spare webbing from parachute harnesses to DIY a “Cro-Magnon” version of what became the TRX suspension training system. Today, it’s a wildly popular piece of exercise equipment based on the principles of bodyweight resistance.
That’s a great invention story; it’s also directly applicable to a new dad, which Hetrick has been, twice. New dads have to figure out how to maintain some semblance of physical fitness despite a life of chaos. We asked Hetrick how to use what he’s learned when the “warehouse” is your house and the blood thirsty pirate is your sleep-hating little kid.
Thirty-to-45 minutes spread out over the course of a day is more than enough time to kick your own ass. Hetrick suggests carving out 3 10-to-15 minute blocks a day. “There are seasons in life,” he says. “Be ok saying, ‘I don’t have time for an hour workout, so I’ll just do 10 or 20 minutes.”
Workouts 1 & 3: Perform these at home and focus on the upper body, lower body and core. That’s easy to do, since Hetrick only recommends bodyweight exercises (as opposed to weights), which naturally overlap multiple muscles and joints into single exercises. He also recommends time-based, as opposed to rep-based, sets: one minute of work with 30 seconds of recovery. Since you’re already too tired to do the math: that’s about 6 exercise for a 10-minute workout and 10 for a 15-minute one.
Workout 2: You can do this one at work and it doesn’t require sweating profusely and then going about your day like some gross re-enactment of 4th Grade gym class. Just spend these 10-15 minutes doing “mobility movements” (that’s “stretching” to you) and none of your co-workers will know you’re halfway through a Navy SEAL’s daily workout.
“It’s what you do in life,” says Hetrick of bodyweight exercising. “You’re lunging, you’re squatting, you’re bending, reaching and twisting.” It’s also highly efficient, since it requires more oxygen, pumps more blood and burns more calories than single muscle weight work outs. It turns out, you (particularly you with some very portable TRX straps) are your own best piece of gym equipment.
For sadists, Hetrick recommends the burpee: “If I made you do 15 minutes of burpees, you’d puke all over yourself and wouldn’t need to work out for two days.” Pleasant, and effective.
Exercises With TRX
With a suspension training system like TRX, it’s easier to go from movement to movement and execute actions that integrate multiple joints and muscles at once. When you buy the system, you get access to various workout tools, but here are a few of Hetrick’s favorites:
Squat rows integrate more muscles into the repetition.
Atomic pushup work arms and back while burning the crap out of your core.
Pledge curls, which use both arms simultaneously across the body — one to the opposite shoulder and the other to the opposite armpit, switching on each rep.
Whether your use TRX or not, the important thing to remember is that keeping your jiggly bundle of joy from turning you into a sad tub of goo doesn’t require a lot of stuff.
Most men — and particularly new fathers — need help opening the hips and back. Men’s hips are naturally tight (since they don’t push little people through them), and most fathers’ backs are a wreck due to the aforementioned jiggly bundle of joy being unable to pick itself up off the ground. With these stretches, move into tension for 30 seconds, then ease off for 10 seconds and give each movement around 2 minutes.
Hip hinge: Spread your feet, bend at the waist, and let gravity stretch your hamstrings and decompress your spine.
Cobra pose: The basic building block of hot yoga mom workouts is great for opening shoulders and abs.
The Running Alternative
As a SEAL, Hetrick used to run for miles with a 75-pound backpack. So, lugging a kid in a baby carrier gives him happy little flashbacks. “The kid instantly falls asleep, you’ve got a load hanging off you, and can go off for as brisk a walk as you want. Anyone who tries power walking with a [kid] quickly discovers it’s just as taxing as jogging with no load.”
And even though Hetrick can’t guarantee your kid will actually fall asleep in the carrier (as opposed to, say, screaming hysterically from the moment you put them in one), his main point is that exercising — even with new kids — is within your grasp. “It can be an opportunity to re-prioritize and create a new routine. Replace the 30 minutes of happy hour time with 10 minutes of suspension training or other exercise, and you’ll be better for it,” he says.
After all, “You can’t do happy hour anymore, anyway.”
When service members hit the gym, they burn calories, build muscle, and slim down. Pair that exercise with a healthy diet and we quickly shed unwanted pounds.
After a while, our bodies begin to adapt to these workouts and, suddenly, those pounds of fat aren’t disappearing as quickly as they once were — but why?
The answer is pretty interesting. Our bodies are well-engineered pieces of equipment, designed to protect us — even from ourselves. Service members are known for running mile after mile in a tight formation a few times per week. Running is a great, high-impact exercise that burns a sh*t-ton of calories, but, after a while, our bodies adjust.
We reach what many call a “physical plateau.” Those incredible results you saw in the first few months of working out slowly start to taper off. This is because your metabolism automatically adjusts itself to protect the body from losing mass.
It’s a fantastic defense mechanism, but it’s also a pain in the ass.
When it comes to dropping weight, many runners out there are making yet another mistake: failing to intake enough calories. When your body is running low on energy, its defenses will kick in yet again, slowing metabolism to maintain weight.
So, in short, to stop your metabolism from lowering, it’s important to listen to your body and eat enough. It may sound strange, but you need to take in calories to burn them. If you’re into intermittent fasting, make sure to take in all the necessary calories within the structured six-to-eight hour eating window.
If you’re doing mostly cardio to lose weight, it’s also highly recommended that you introduce a bit of weight training. Maintain a dynamic exercise routine and keep your body guessing — you’ll plateau much less often and see results more constantly.
Has anxiety over the ACFT test set in because you’re not good at deadlifting? Maybe you’ve never even seen a trap bar in your life up until a year ago…
Don’t feel lonely, it’s definitely one of the more challenging aspects of the test that more than a handful of soldiers are struggling with. Getting that 100 point score isn’t too hard with the right training and concentrated effort..
If your plan is to just max out every training session and hope for the best, there’s a good chance you’re limiting your improvement. With a few modifications and techniques, improving your deadlift is possible for almost anyone.
Having good deadlift form not only helps limit the risk of injury but it also helps you develop maximum force and efficiency, which is what you need for this test.
While proper form requires experience, focusing on improving during your training should be a priority.
[instagram https://www.instagram.com/p/BsWjbOCF-6m/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “New Year. New Gym. . An easy set of 5 @ 160kg (352 lbs) . I was just reminded on my trip back home that roughly 82.56432% of people suffer…”
It should come as no surprise, but if you want to improve your deadlift, you should perform it as often as you can while still recovering.
Deadlifts are hard, and really, that’s a good thing. If you have to carry, well, just about anything when you’re in the field, you want to be prepared, and honestly, there are few exercises better than the deadlift.
If you’re close to being able to deadlift 340lbs for three reps (a 100 score), then a good rule of thumb is to deadlift heavy every other week to maintain and improve.
If you have a hard time with the deadlift and have a lot of work to do, then doing the deadlift more often will really help.
For the first week, go heavy in the rep range of two to five reps per set. Then on the following week, go a little lighter and allow yourself to work up to six to ten reps.
Even though it’s not as heavy, you’ll still be practicing the exercise and developing the muscle groups that help you perform the lift.
[instagram https://www.instagram.com/p/B06rhimDs93/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “Of course these are deadlifts. I’m not trying to question your intelligence… • I’m starting to save money so that I can buy some TV time…”
If you have trouble getting the weight off the floor, try using deficit deadlifts by standing on a 45lb plate.
Standing on a plate increases the distance the weight needs to travel, which makes it a bit harder. As a result, you’ll improve your ability to move the weight off the ground when the distance shortens during a standard deadlift.
If you have trouble with the lockout, try using elevated deadlifts (AKA rack pulls) by placing a platform under the weight plates on each side. Doing this allows you to overload the top portion of the lift, making you stronger during that part of the lift.
There’s a good chance that your grip is partially to blame for your weak deadlift and there’s a simple test to find out. Try deadlifting with wrist straps and then deadlift without them. If you can lift more with the straps, your grip is lacking.
If that’s the case, direct grip work is a good idea since, during the ACFT test, you won’t have straps.
When you perform many deadlifts without pausing, your muscles rely on a stretch reflex to develop force. That’s why you might notice that your second and third rep feel a little easier than the first.
Even though you can use the stretch reflex during the test, practicing the lift without this reflex in training can help you learn to develop as much force as possible from a dead stop.
When you deadlift, get set up and perform your first rep. Once the bar touches the ground, let go of the bar and completely reset. Then, continue the set.
For a full deadlift tutorial check out my Mighty Fit Plan Deadlift Tutorial.[instagram https://www.instagram.com/p/BjM4H6snBSe/?utm_source=ig_web_copy_link expand=1]Michael Gregory on Instagram: “New Deadlift 1 Rep Max! . I learned not to let failure cloud my vision today. I failed, couldn’t move the weight on my first attempt at…”
To do this, get set up by gripping the bar as you normally would. Then, pull hard on the bar, but just before the bar leaves the ground, change your focus towards pressing through your feet while maintaining tension on the bar.
While doing this will take some practice, repeated practice will help you initiate the lift with your legs, which isn’t only a safer practice, but one that will make you stronger in the deadlift as well.
Making it through selection to serve in one of America’s elite special operations units marks an unusual milestone in a service member’s career. Making the cut serves as the culmination of a lifetime of preparation and hard work, while simultaneously ushering in a new era full of brutal challenges, higher stakes, and even longer days ahead. Becoming a Green Beret is a lot like earning a spot on a professional football team: when everyone is elite, it takes something special to stand out.
Former Green Beret and current Director of Player Development for the Indianapolis Colts Brian Decker knows that, and he’s managed to quantify that something special into a model that improved candidate selection rates by thirty percent in his last Special Forces unit. Now, he’s brought that same model to the NFL.
(Courtesy of the Indianapolis Colts)
“What Brian did was change the paradigm,” said Col. Glenn Thomas, Decker’s former boss at Fort Bragg. “People get accustomed to looking at things the same way and applying the same solutions to the same problems. Brian challenged our assumptions. He took things that had generally been intangibles and turned them into tangibles.”
Football is, in many ways, analogous for war, with a combination of strategy and brute force playing out in a melee of individual skirmishes with the singular goal of advancing deep into enemy territory. The stakes in a football game are lower than in war, of course, but in the minds and hearts of those playing, themes like sacrifice and commitment are just prevalent between the hash marks as they are on the battlefield.
The thing is, despite the hard metrics both NFL teams and military units have been measuring for decades (using tests to assess things like speed and strength), many would contend that once a person has proven their physical ability to perform at that level, the real elements that dictate success or failure tend to be less tangible. A timed run can’t measure a soldier’s ability to dig deep in a firefight, nor can a series of drills determine if a rookie could handle the incredible pressure of playing at the professional level.
Decker believes there are some things that set elite operators apart in all fields, whether we’re talking combat operations or professional football.
(U.S. Army photo by Sgt. Steven Lewis)
“One of the things about professional sports, rock climbing, parachuting, jumping from 123,000 feet in space to Earth, they’re all really hard things to do,” Decker explains.
“I think if you remove the sport, specific skills and domain from it, you find that (elite performers) are a lot alike. I think the demands placed upon greatness look a lot alike, regardless of field.”
Roughly half of all first-round draft picks in the NFL wash out of the league, and with so much money riding on these decisions, NFL teams have spent years trying to devise ways to predict a player’s success before they sign the contract. From Decker’s perspective, however, they simply haven’t been measuring the right things.
Teams are taking big financial risks with their draft picks. The entire franchise could be effected by these decisions for years to come.
So Decker set out to quantify the unquantifiable–to find a way to use numerical measurements for seemingly intangible elements of a player’s personality like their drive or desire to succeed, their responses to stress, and their emotional intelligence. If all other things are equal, Decker’s approach states, it’s those qualifiers that will indicate the likelihood of a player’s (or Special Forces candidate’s) success.
The hard part is assigning hard numbers to such things in a uniform way, and while Decker won’t reveal the exact metrics he uses for his assessments, the success his program has been enjoying in the Colts’ locker room seems to speak for itself.
“Every team in the league is doing a lot of work in terms of psychological evaluations, and has been doing it forever and ever,” says Joe Banner, the former Browns CEO who gave Decker his first job in the league in 2014.
“But his approach, and the types of questions he asks, and his ability to synthesize information and get to the right conclusions, that part of it is absolutely groundbreaking. There is nobody in the league doing what he’s doing as effectively.”
Last season the Colts went 10-6, marking a turnaround for the franchise.
Once Decker has met with a prospective player and made his assessments, he always follows the math up with five specific questions meant to steer his line of thinking:
Does this player have a favorable development profile?
Does he have a profile that supports handling pressure and adversity?
Does he have a good learning and support system?
Is he a character risk, and if so, how do we understand that risk and help this player?
Is he a good fit?
But it takes a lot more than assigning some figures and asking lofty questions. Prior to this season’s draft, Decker interviewed and assessed over 160 players. Next year, he plans to top 300.
“This is a commitment industry,” Decker, who served in the military for 22 years, explains. “That’s another thing I like about football. You can’t just be here for the T-shirt. You gotta give a pound of flesh to do this.”
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.
It’s proven that working out three to five times a weeks increases morale, decreases waistlines, and can even help save money in medical bills over time.
Nowadays, going to the gym can be a freakin’ hassle. You have to get into the car, drive through traffic, fight off some of the other gym patrons for time on the machines, and hope you don’t get sick from all the bacteria that covers the various plastic workout benches.
To add to that, many military and civilian gyms have a lot of restrictions against doing awesome reasonable things like taking your shirt off or grunting while lifting heavy loads. Let’s face it, when we deploy to a combat zone, we usually grunt as loud as we want to — for motivation — and we work out without our shirts. It shows off the “guns.”
Since many veterans want the freedom of doing whatever the f*ck they want to do during their workouts, the idea of working out at a judge-free area, like at home, is catching on within the fitness world. Many people have decided to build home gyms to combat the unique crowd that tends to flock to the gym just to text message their friend while sitting on the flat bench.
That sh*t gets annoying.
So here’s the basic breakdown of what you need in any home gym.
Aerobic activity is the most critical type of exercises on the planet. It has been clinically proven to boost brain function and stimulate good heart health. Now, you don’t have to purchase a treadmill because you can run outside all you want for free.
The upside to buying a quality treadmill is that it’s specialized belt system can protect your knees from injury. Running is considered one of the most high-impact activities our bodies can be put through, and we want to protect our lower body joints.
Squat rack with straight bar mounts
This is one of the most essential pieces of equipment you’ll find it any gym and has several practical uses. Since there are several types of squat racks to choose from, you’ll want to find one that fits your budget and contains the various physical components you’ll need for your specific workouts.
To get the most out of your squat rack, look for one that has adjustable straight bar mounts. This means you can do both leg squats and bench press without having to purchase two separate stations. This will save you space in your home gym (and money — you’re welcome).
The multi-angle workout bench.
Multi-angle workout bench
You know when you walk into the gym, and you see a variety of workout benches scattered throughout the facility? In a home gym, you need to find a way to get all the various versions of those benches to hit all the angles of your chest. It’s a good thing the bright minds in the fitness industry have already combined a condensed version of the workout bench with a multi-angle one.
These multi-angle benches can move from a 17-degree decline to 90-degree incline in seconds. Having this piece of equipment will save you time and space in your home gym.
This machine is one of the most famous pieces of equipment you can find in any gym. As long as you have enough headroom to house this tall standing workout station, you can work your back, triceps, and lower chest, and get a complete ab workout.
It’s worth having if you can fit it.
A television set
We know this isn’t a piece of workout equipment. However, watching TV during a workout can take your mind off the fact that you’re working out if you’re not a fan of the activity. On a positive note, watching TV doing a workout can motivate you if you see an attractive person on the screen and you want to look like them one day.
Bowflex selectTech 552
Would you rather have a few dozen dumbbells laying around, or have a set of multi-weight ones taking up a small percentage of space in your garage or spare bedroom? The upside to having these multi-weight dumbbells is you can go from five-pounds to 55-pounds just by turning a dial.
The downside is, these weights aren’t a tough as standard dumbbells. Meaning, after you finish your set, you don’t want to drop these weights on the floor as they work off of a gear system and the plates could fall off. If you can avoid this issue, the weights will last you for years.