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.
The trap bar deadlift isn’t a true deadlift. It’s somewhere between a squat and a deadlift. As a hip hinge stickler. it’s hard to watch just about every video I’ve seen of soldiers conducting this movement. There’s too much knee flexion most of the time.
The trap bar deadlift DOES use more knee flexion than a traditional deadlift. BUT it doesn’t need all the hip flexion you guys are giving it.
The reason there’s more knee flexion is because the handles on the trap bar are closer to your center of gravity than the bar is during a conventional deadlift. This means you don’t need to hip hinge as far forward with a trap bar.
But you still need to hinge.
You should only be bending at your knees, and hips for that matter, as far as you have to in order to reach the ground. If any part of your body is moving, but the bar isn’t, you’re wrong.
It’s a little bit like a squat and a little bit like a deadlift.
(Photo by Staff Sgt. Neysa Canfield)
It’s not a true squat
This may seem like a weird statement. It’s called a deadlift, not a squat so obviously, the trap bar deadlift isn’t a true squat. Hear me out though.
Lower body movements are generally broken into two main groups:
Knee dominant movements
Hip dominant movements
The king hip dominant movement is the deadlift. The king knee dominant movement is the squat. The trap bar deadlift isn’t wholly a hip hinge like the conventional deadlift, and it isn’t wholly knee dominant like the back squat.
It’s somewhere in between the two.
Which if we’re being honest is how you should ideally pick something up. The trap bar deadlift assumes that you’re getting the weight as close to your center of gravity as possible, and you’re recruiting the most amount of muscle as possible (quads, hamstrings, and glutes).
Your hips should be lower and your knee angle should be smaller.
SO…It’s a hybrid
This is actually good. It means you can get more quad involved in the movement than a conventional deadlift. It also means you can get more hamstring involved than a traditional squat. This means you can be stronger in the trap bar deadlift…if you train for it properly with correct form.
The handcuff hinge is the go-to movement to teach a hip hinge. We are taught by people who don’t know what they’re talking about to fear lifting with our hips, often because lifting with the hips is confused with lifting with the back.
Your hips AKA your hamstrings and glutes can be the strongest muscles in your body if you train them using hip hinge movements like the deadlift or good mornings.
Use the handcuff hinge to help you commit the hip hinge pattern to your neural matrix. Check out the video above for specifics on how to perform it.
This is a really basic way to prep for this test.
(I made this.)
How to train: 3 MONTH PLAN
Because the trap bar deadlift is a hybrid between the squat and the deadlift, it’s super easy to train for. You should simply break up your strength days into three main lower-body movements. It can look something like this:
Monday: Conventional or Sumo Deadlift 3 sets of 3-10 reps at RPE 8
Wednesday: Back Squat 3 sets of 3-10 reps at RPE 8
Friday: Trap bar Deadlift 3 sets of 3-10
Your rep scheme should change every 4-6 weeks. Let’s say your ACFT is Jan. 1, I would break up your rep scheme to something like this leading up to the event.
Oct 7- Nov. 2: Sets of 10 reps
Nov. 3-30: Sets of 6 reps
Dec. 1-28; Sets of 3 reps
You’re busy; don’t waste your time doing Alternate Staggered Squat Jumps or Forward Lunges. They lack the ability to load heavy enough and are unilateral movements that require a balance component that’s completely irrelevant to the trap bar deadlift. If you have a plan that uses these movements, throw it in the garbage.
Being strong doesn’t necessarily mean you’re cool.
This article is intended to give you some basic information on the trap bar deadlift. It is by no means exhaustive. Respond in the comments of this article on Facebook or send me a direct message at email@example.com with your sticking points, comments, or concerns on the trap bar deadlift.
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.
Welcome to “How I Stay Sane,” a weekly column in which real dads talk about the things they do for themselves that help them keep grounded in all the other areas of their lives. It’s easy to feel strung-out as a parent, but the dads we feature all recognize that, unless they regularly take care of themselves, parenting will get a lot harder. The benefits of having that one “thing” are enormous. Just ask Jason Goldstein, who is 34 and lives in Boston. He’s a dad of one and a husband to his wife and has been doing jiu-jitsu on and off for the past ten years. The practice has been enormously beneficial to him.
I got into jiu-jitsu around 2009 when I started watching UFC. I had gotten into it right around the glory days, the Chuck Liddell era and wanted to see if I could do anything like that. I walked by a jiu-jitsu gym called Mass BJJ in Arlington. I just walked in and asked: “How does this work?”
From there, I got kind of obsessed with it, for four or five years, before I had kids. I did it like three or four times a week, at least. It’s pretty intense, so that’s a lot. And then about three years ago, I had my daughter. I was still doing it when she was a newborn but it became really difficult to do when she became 1 or 2. She wanted to see me all the time. So I had to put it down for a little bit, but now I’m back into it again, and trying to balance everything.
I love jiu-jitsu. It’s a great workout. But there’s also a mental health aspect to it. Jiu-jitsu really helps me get a mental distance from my work and from my home-life. When you’re sparring and rolling, you are focused on that. You don’t have to worry about work or anything else. You’re either trying to choke or tap someone out, or you’re trying not to be choked or tapped out. It’s definitely an in-the-moment thing, where you have to focus on something you have fun with, something that keeps you in great shape.
Right now I’m hitting the mat two to three times a week. I’d love to go more, but when you have a three-year-old, it becomes tough to do stuff like that. It’s usually an hour to an hour and a half class. It starts off with aerobics, and stretching, and it goes into technique, where you learn specific moves you can use against your opponents. And after that, it’s usually sparring sessions or rolling.
I get some of the tougher emotions out when sparring. Emotions that I wouldn’t have gotten out otherwise. I am going against, for the most part, other grown men who don’t necessarily want to hurt me but they want to do their best to impose their will upon me. I don’t want to sound like a misogynist or anything, but when I get to be a man, to follow my instincts, and get those instincts that I have to “fight” out, it’s a really good feeling. There’s a big release of endorphins. There’s also a sense of kinship to the practice. I fight with the guys at my gym often. We’ve become friends. It’s a fun thing to learn together and get better at together.
I am pretty exhausted by the time class finishes up. I get home, and I try to see my daughter before she falls asleep if I can, but even if I miss out on seeing her, it’s a great feeling to feel like I’ve accomplished something. I’ve done a full day, I’ve gotten a good workout in. You’re doing something you like.
The biggest thing that jiu-jitsu has helped me with is how to deal with those times in life where I’m in a bad position, and I just want to quit. One of the things I learned really on during a match is having to push through that feeling. Like, with my daughter, when she’s crying at 3 a.m. like she was last night for no reason. I couldn’t figure out what was going on. I wanted to cry myself! That’s a moment where I realized that I have to take a big breath, and just decompress and compartmentalize and say, “I can do this, we can do this, and I am going to get through this.” That’s all jiu-jitsu.
With jiu-jitsu, when you advance, you get belt buckles. My instructor, Mike Pellegrino, recently brought up the carrot or the stick metaphor to me. It’s a metaphor for what motivates you. It’s a combination. The belt can be the carrot, and the stick is me, forcing myself to go to the gym to get beat up by other grown men. Jiu-jitsu is an escape. My friends are there. It’s my own space, my own thing that I can do by myself. People have asked me to bring my wife in but I feel like it’s my thing. I want to keep it that way, to some degree.
And every time I go to the gym, I always know that I have someone waiting back home who wants to see me. It might seem like a contradiction, but the act of balancing work, my passions, and family life is difficult, and that helps. I need to be present in all the areas in my life. The sense of being present, on that mat, carries over into parenting, to work. It helps me balance and value the time I have when I’m with my daughter more, and it also helps me value my time when I’m at jiu-jitsu, and just value my free time, however limited it might be.
Will Fuller V, WR, Texans- Well, if you started Will Fuller week 5, congratulations— you won your week. His insane total of 53.7 is 9th highest ever by a wide receiver in fantasy. He has always had boom or bust potential, but at this point it’s starting to seem a whole lot more boom than bust.
Christian McCaffrey, RB, Panthers- Ladies and gentlemen, the new king of fantasy football. Praises be to the gentlemen with the #3 overall pick, who more than likely nabbed Run CMC. There is no argument— he is the best non-QB player in fantasy football. He’s +30 points in 4/5 games this year, and shows no signs of slowing down without Cam. Yeesh.
DJ Chark, WR, Jaguars- Five TDs in five games. #2 in receiving TDs. #5 in receiving yards. DJ Chark is the #5 overall WR in fantasy football. He’s a 6’4″ speedster with amazing hands and body control. Should be starting on any roster going into week 6.
Josh Jacobs, RB, Raiders- Oakland finally fed the rock to their rookie phenom. He’s averaging an insane 5 yards per carry on 60+ carries. He can catch out of the backfield—and he had a monster game against the supposed revival of the “monsters of the midway.” He’s an RB1 and the front runner for offensive rookie of the year.
“Mike Evans are you gonna get me any fantasy points?”
Mike Evans, WR, Bucs- Well, if you started Mike Evans week 5, then you probably lost your week. Mike Evans posted up a big fat goose egg after having a crazy productive week 4. There’s just no predicting Tampa Bay. One week they are a drunk ex, screaming at you on FaceTime from the back seat of an Uber, the next week they’re bringing you eggs in bed and crooning Minnie Riperton in your ear. There’s no in-between.
Anybody playing for Chicago not named Allen Robinson, Bears- Allen Robinson is the only thing in Chicago worth rostering. None of their running backs, wide receivers, tight ends, or (excuses for) quarterbacks are worth having. Their stagnant offense was just stamped out by a wishy-washy and injured, Oakland defense. Move on.
Deandre Hopkins, WR, Texans- The Texans are spreading the ball around more, and it’s paying dividends for them. While Hopkins is undoubtedly a top tier talent, this could drop his fantasy usefulness a tad behind the other WRs in his tier. It was his 4th straight week with fewer than 10 targets, something that hasn’t happened since 2014. It’s worth considering moving forward.
Tyler Eifert, TE, Bengals- Another victim of a poor offense, Eifert has averaged 4.38 fantasy points his last NINE games. Unless you’re in a deep 2TE league, he should be dropped no matter what. There are simply too many better options.
Kyler Murray scrambles to the house on 4th 2
Mohammed Sanu, WR, Falcons- Well look who has his 4th 10+ point fantasy performance in 5 games. Sanu is crazy efficient for how many looks he gets— he caught all of his five targets for 42 yards and a touchdown on Sunday and is a valuable streaming option moving forward, especially against teams that have a weak 2nd cornerback.
Courtland Sutton, WR, Broncos- Sutton, much like Sanu, has four 10+ fantasy showings in his last five games. The upside to Sutton is that he is his team’s go-to target. The downside? He has Flacco throwing him the ball instead of Matt Ryan. That doesn’t stop him from being valuable thus far. He was only started in 57% of leagues this last week, and could be a great trade target.
Matt Ryan, QB, Falcons- Matty Ice is back baby. He had 330 yards, and three touchdowns in a Falcons loss. It’s good (for fantasy owners) that the Falcons have been so spotty defensively. Playing from behind causes them to air it out far more often, making Matt Ryan a lethal fantasy play.
Kyler Murray, QB, Cardinals- After a shaky start, Kyler Murray may be a real fantasy player this year. One of the biggest reasons— his legs. Murray ran for 93 yards and a touchdown, padding his already decent 253 passing yards. Murray could also continue to flourish more and more as he gels with Kingsbury’s system as the year progresses.
Roughing the passer was called on this play…. I’m serious.pic.twitter.com/9evvrICuQd
This insane explosion of violence was so blatant that the referees had no choice but to throw a flag for roughing the passer. Gary strikes Dak Prescott so hard, it’s difficult to believe that Dak could continue running, let alone play the game of football. I’m so glad we have referees who are willing to throw flags for 15-yard penalties in the name of safety. Calls like these do not completely mess up the tempo of games and infringe on the spirit of the rule. What a hit.
Cyrus Habibi-Likio stepped in and tackled a fan after the fan dodged security and cops during a TV timeout
The Air Force’s special operations candidates are encouraged to complete a tailored fitness program before they report for selection.
This 26-week guide is designed to get them physically ready for the challenges of the grueling training pipeline that features 1-3 workouts per day split into cardio, physical training, and swim workouts.
Old military favorites like pushups and planks are included along with creative stuff such as dragon flags, sliding leg curls, and handstand pushups.
Dragon flags are basically leg raises, except you keep raising your legs until all your weight is on your shoulder blades:
Sliding leg curls hit the glutes, hamstrings, and core:
Handstand pushups are exactly what they sound like, and they work the shoulders and triceps:
Those interested in trying out the Air Force’s 26-week fitness program can download the guide as a PDF here. But be advised: It starts tough and gets tougher as it goes on.
Unlike the Marine Corps’ fitness app, the Air Force guide does not include instructions for individual exercises. Take some time to research proper form before attempting any unfamiliar exercises. (And WATM’s Max Your Body series can help.)
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.
Frequently working out is one of the primary activities active duty service members do throughout their work week. The military provides some well-financed fitness centers to keep the troops in shape both mentally and physically. The memberships are technically free of charge since you signed your name on that dotted line before you swore in.
After we get our DD-214s, we’re technically not allowed to show up on base and work out in this those military gyms anymore. After losing that benefit, veterans are forced to do one of three things: stop working out, pay a hefty monthly subscription to a local facility, or build their own gym.
Now, we know what you’re thinking, you don’t have the cash in your pocket (or the experience) to build a home gym. Well, we’re here to tell you that it’s easier than it seems. In fact, countless veterans across the nation have started doing just that same thing in their garages, backyards, and spare bedrooms.
It can be done quite effectively if you do your homework. But you’re in luck if you’re reading this article because we’ve done the homework for you. Since gym memberships can cost between nine dollars all the way up to $150+ a month, over time, you can save some serious coin by building what you actually need in your home versus all the crap your paying for in the gym that you don’t use.
So, remember all this valuable information we’ve about to shed light on when building your first home gym.
Do you want to run a triathlon next year, compete in the next physique contest, or just look good naked? We think these are fair questions and the paths to these individual goals are different for obvious reasons. Depending on what your fitness goals are, you’ll want to research what type of equipment you’re willing to purchase for your home gym.
Those who enjoy running will probably buy a higher-end treadmill versus a large variety of dumbbells they’re probably never going to lift. So, pick a goal and figure out what equipment can deliver the results you’re looking for.
One thing most service members all have in common is that they probably all lived in the barracks at one time or another. That means we all know have to make the best out of a very confined space. You can actually squeeze a decent home gym into your garage, a spare bedroom, or a back patio. This means, after identifying your fitness goal, you’re going to have to measure and find out exactly how much space you’ll have available to for assorted gym equipment.
Most of us may be rich at heart, but our bank accounts don’t reflect our good nature. That being said, you don’t have to break the bank on building your home gym. You can buy each piece of equipment individually if you want or everything at once. But it’s important to make sure you can pay your mortgage next month, so make that budget and stick to it.
Unlike decades ago, fitness manufactures have developed multi-weight equipment that can be easily stored in your home gym without taking up too much space. These condensed pieces of equipment can consist of multi-angle workout benches to multi-weight dumbbells.
You can build dozens of routines by purchasing these modernized condensed pieces of workout equipment for your home gym. These space savers will also keep you from spending all your cash on workout crap you don’t need.
Workout gear can be super expensive. Walk into any retail sports store and check out the prices for all the equipment you’re looking to purchase. Then, write all those prices down, then go to a second-hand fitness equipment store or even Craigslist (be careful because that can be a hit-and-miss) to search for the gear you want to purchase.
The beauty of workout equipment is since the gear isn’t electronic, you don’t really have to worry about any of the stuff burning out.
Just a year ago, Christian Montijo was a different man. In fact, he was almost twice the man he is today.
He figured he weighed a little more than 350 pounds. But it was more of a guess, since his scale only went up to that number.
Overweight and realizing his unhealthy habits, the 28-year-old banker from Kissimmee, Florida, set a goal to transform himself. And, if he could, revive his dream of joining the Army.
“I would wake up tired,” he said Tuesday. “I’d be sitting down watching TV and my wife would be, ‘are you OK because you’re breathing really heavy?’ So I decided that I had to make a change.”
The father of two started to eat healthier and drink water instead of several bottles of soda each day. He began to walk after work, then that turned into a jog and eventually a 2-mile run.
He also worked on his situps and pushups as the pounds shed off.
Christian Montijo before the weight loss.
“Last year at this time if you told me that ‘I’d give you a million dollars to do one pushup,’ I could not have done it,” he said. “Honestly, I would go down but I couldn’t go up to save my life.”
A new man
Over the past year, his daily routine allowed him to lose about 160 pounds.
“It’s night and day. I’m a whole new person,” he said. “I wake up with energy, I sleep through the night. I can run now and be fine, and I can keep up with my kids.”
His new frame also met the Army’s weight standards. Coming from a military family, Montijo aspired to be a soldier since high school.
Now eligible, he searched for a job that fit his interest in either technology, communications or intelligence. He then came across 25S, a satellite communications systems operator-maintainer.
Christian Montijo after the weight loss.
“It had two things that I wanted: communications and technology,” he said. “It was a two-for-one pretty much.”
In January, he plans to ship out to Fort Jackson, South Carolina, for basic training.
A positive example
Before signing his enlistment papers, Montijo credited his recruiter, Sgt. 1st Class Isaac Ayala, for motivating him when he was still overweight.
Ayala stayed in touch with Montijo since the summer to answer his questions and help map out his goals.
“I wasn’t really expecting that type of engagement that he had with me,” Montijo said.
But for Ayala, he said Montijo’s positive attitude got himself into shape and prepared for the strenuous training to come.
“He’s more than ready, because he’s continuing to lose weight,” Ayala said. “All the working out he has done has been on his own.”
If Montijo is able to carry that same outlook into the Army, Ayala said he wouldn’t be surprised if he quickly jumps up in rank.
“I explained to him that if you have this type of drive to accomplishing his goal, you’re going to pass me up a lot faster in rank,” he said. “The sky’s the limit on the stuff you can accomplish while you’re in the Army.”
Ayala also likes to use him as an example when potential recruits get discouraged about being overweight.
“They look at me all dismayed that their bubble has been popped about joining,” he said of when he informs them about the weight standards.
The recruiter then goes over to his computer and shows them his desktop screen, where he displays Montijo’s before and after photos.
“They’re like ‘wow’ and I even had a couple people say, ‘well if he can do it, I can do it,'” he said.
You do not have to be a world-class athlete to join the military. Even within the ranks of Special Ops, you will not be required to be a master of any element of fitness — above average maybe, but not world class.
My observations from training many military members over the past two decades has shown me that we all come from different foundations of fitness. We all excel in different events, and suffer weaknesses in others. It takes a mature and ego-free team player to realize that your preparation to be 100 percent ready for your job may be lacking. When you make the decision to go Special Ops, you must be prepared to research your future profession and acknowledge there are elements of fitness you will have to attempt that you may have never been exposed to.
Your best bet is to be competent in as many of the following elements of fitness as possible.
Strength: Being strong and having a foundation of strength is critical to ALL of your other abilities. This does not mean that you have to bench press a truck. It means that having strong muscles, bones, and connective tissues will assist in your ability to make power when you need it. The most basic way to measure strength is to record the amount of weight lifted in one repetition. Don’t skip leg day!
Power: You cannot have power without strength and speed. The faster you move an object or yourself through space is power. Power usually requires a full body movement generated from your feet and legs and transferred across the body to its end point. For instance, a powerful knockout punch starts from the feet as the fighter steps into a punch, shifts the hips, torques the torso, and extends the arm until the moment of impact with her or his fist. That is power. In physics, power is defined as power equals force times velocity or work divided by time. It is a combination of technique, speed, and strength.
Endurance: Cardiovascular endurance is necessary for nearly any activity, including running, rucking, and swimming. Technique helps with the amount of energy you use, but being able to move and move fast is one element that has to be continually practiced. If you do not lift for a week, you will typically come back stronger. If you do not run for a week, it feels like you are starting over when you run again. Whether you like fast interval cardio or long, slow distance cardio — just get it done. You need both depending upon your job. How fast you can run, ruck or swim longer distances will be the typical measure for your endurance ability.
Muscle Stamina: Combine high repetition muscle stamina with endurance and you are building a PT test-taking machine. A two minute calisthenics fitness test is one way to test your muscle stamina, but another marker is putting in a full day of hard physical work. Having the ability to continuously move your body weight and more over longer periods of time is required in the typical selection programs. Strength is handy. You need it. But being able to work all day is a physical skill and mindset that needs to be fostered daily.
Speed: Testing speed with short runs can save your life when having to quickly run for cover. Speed can be enhanced by adding in faster and shorter runs to your running days.
Agility: Accompanied with speed and balance, agility is how quickly you can move from side to side and change direction quickly. Both speed and agility can be practiced with cone drills arranged in less than 10 second drills, where full speed and changes of direction are measured.
Mobility / Flexibility: Do not forget to warmup and stretch for flexibility, but also to move your joints through a full range of motion for mobility. Like many elements of fitness, if you don’t use it, you lose it. So make stretching and moving in a full range of motion part of your day.
Hand / Eye Coordination: Whether it is shooting, driving, flying, throwing, or lifting objects to be placed a certain way, having a background with hand eye coordination is helpful to any tactical athlete. Sports can be a great for building this skill, but obtaining good hand / eye coordination requires practice.
Running / Rucking: Being prepared to run and ruck takes time. Time spent logically progressing your weekly mileage in running and building time under the weight with rucking has to be a foundation of your training if attempting most military and any Special Ops training program. Lack of preparation will mean injury and possibly failing to meet the standard within a few months of training. If you don’t practice several days a week to build your endurance, you will lose it.
Swimming / Water Confidence Skills: Not having a pool to train in or not being comfortable in the water is not only a physical fitness issue, but a huge mental block for many. Technique is critical to your success in the water. Watch videos and practice, practice, practice if you need to get better in the water for your swimming, drown-proofing, and treading tests. Several days a week of technique training is required, along with building your cardiovascular endurance to maintain any speed.
Specializing in too few of these elements above can lead to neglecting others. World class athletes specialize in only a few of the above for their athletic events. For instance, take the competitive Olympic swimmer or power lifter. Both are incredible to watch, but both would fail miserably at each other’s events on an Olympic stage.
The reason I am focusing on comparing world class athletes to those in the military is that far too many regular Joe’s attempt workouts and training programs designed for world class athletes. There is no need to try an Olympic swim or running plan used by your favorite Gold Medalist to help you pass a fitness test of a 500m swim or a 1.5 mile timed run — even if you are trying to be a Special Ops team member. Trying to deadlift 600+ pounds, which is a massive amount but still nowhere near world class, may cause injury or interfere with your ability to run, ruck, or swim with fins for long distances. You need to ask yourself what you have to give up to compete in an Ironman Triathlon, do a body building competition, or power lifting meet. If your answer involves too many other elements of fitness, you may want to reconsider whether this is a necessary step toward a tactical profession.
There is a quote often used in Tactical Fitness Training: A world-class athlete needs to be an A+ in his/her activity, which may only focus on 1-2 elements of fitness. A tactical athlete needs to be a B in ALL the elements of fitness to best do his/her job. Make your annual training plan so that you can arrange the elements of fitness into your year accordingly. Learn about periodization and do it logically, with smart progressions so that you do not start off with too much, too soon, too far, or too fast, and end up hurting yourself with challenging programs designed for something not related to the Tactical profession.
Most of us live a sedentary lifestyle that does not promote good posture.
Right now, I’m in a terrible postural position, typing this very sentence. That’s pretty meta.
The answer we most often hear is that we need to exercise. Great! But telling someone with bad posture to exercise is like telling someone who just had their heart broken to “get over it”… Duh! But how?
How do you get over someone as perfect as Megan? Err… I mean, how will exercise fix your posture?
You need a targeted approach. Specifically, one target. Specifically, one exercise.
Take a squared stance and bend your knees slightly. If the weight is too heavy, this stance will cause you to fall over.
Your goal is for your hands to beat your elbows to your face on every pull as you pull the resistance to the double biceps position. If your hands can’t beat your elbows, or if they can’t even get to your face, the weight is too heavy.
Those two factors will keep the weight light enough so that you don’t load up the exercise to a point where your upper traps and lats take over and completely destroy your ability to work your rhomboids, teres minor, infraspinatus, and less used lower and middle traps.
It’s those small guys that have the greatest impact on your shoulder health and posture.Stop Doing Face Pulls Like This! (SAVE A FRIEND)
Set up a resistance band or cable machine at your face height.
Grab the rope or band with your thumbs facing in towards each other.
Pull the implement to the bridge of your nose until you reach the double biceps position. You should feel like someone who is super serious about hitch-hiking
ENSURE your hands get there first. If your elbows get to the ending position first, you’re wrong.
Just like with most rows and pulls your shoulder blades are leading this exercise. As you pull back, your shoulder blades should be getting closer and closer together. When your arms are fully extended in front of you, your shoulder blades should be completely apart and separated.My FAVOURITE SHOULDER PREHAB Exercise: The Face Pull
Literally all the time. Perform three sets of this guy at the end of every workout until you win a Quasimodo look-alike competition for having back muscles so huge that you resemble the caretaker of the bells of Notre Dame.
If you’re sore, refrain. If you are actually doing this exercise properly, it is hard to work to the point of chronic DOMS in your minor upper back muscles.
Add this to the end of all your Mighty Fit Plan sessions. Consider it a cool down.
That’s the real weight problem we presently have in our military and in our country. We can lose weight, but in the world, only less than 1% of those people are able to successfully keep the weight from coming back. It’s a problem because we’re confused as to why everything we have tried in the past and everything that is currently available as tools to help us lose weight isn’t working.
Think about it. No one goes on a diet just so they can gain the weight back. When you start a diet, you imagine how you’ll feel once you reach your goal. But then what? What about life after the diet? That question is what we’ll answer in this two-part article.
What You Do Know: Fitness & Weight Loss Basics
When embarking on true transformation – not just relying on more motivation or ingesting more information – it’s important to revisit the basics and separate the facts from opinions.
Whether you’re new at working out or dieting or not, there are some fitness basics that are easy to understand and apply. And fortunately for you, if you’re a member of the Armed Forces, then exercise and good nutrition are standard issue. Unfortunately, the standard is growing too large and getting stretched to the point where there are legitimate health concerns, such as high blood pressure, chronic stress, eating disorders, and post-traumatic stress even in those who haven’t been in traditional combat.
We’ve seen warning signs for years, and as hard as the military tries to help improve the quality of life and opportunities to increase our chances of living as well-balanced a life as possible as a military member, the results aren’t sticking. In the Army, for example, we see that “[the] bad news is that the typical lifestyle of Soldiers puts them at a higher risk for hypertension and heart disease. Too often, Soldiers cope with the stress of Army life by smoking, drinking and eating unhealthy,” according to an article from Army.mil in 2011. “The good news is though, with lifestyle changes and/or medication, you can reduce your risk.”
Weight Loss is Easy
Weight loss is just being in a caloric deficit for a long enough period of time to change the shape and weight of your body. The reason why losing weight is so desirable for so many is because, honestly, you feel better in addition to looking better. You’re more fit, slimmer, in less joint pain, and have an easier time walking or going up and down the rungs on a shipboard ladder, which is typically only six feet of steps at a time, less than you’d find in a standard house.
The human body is complex but also simple. It likes to be at a normal weight where there is just enough fat, like Goldilocks’s bowl of porridge – the body likes feeling “just right.” If you carry more fat than your body prefers, then it will let you know by sending you signals like joint discomfort, maybe heat rashes, low back pain, tightness in your muscles, etc. Have you noticed how these symptoms either decrease or completely go away when you start losing weight?
You don’t just feel better because of the food or supplements you’re now taking – your body naturally feels better when it doesn’t have to spend so much effort and energy at maintaining as much weight as it was. You got yourself closer to feeling “right.”
Conversely, the human body doesn’t like being too low in weight. It will let you know with fatigue, hormones not performing optimally, and slowing down your physical movements in order to preserve energy.
The human body was designed to move and to eat, but we are living at the extremes of too much movement or too much food, or not enough movement or not enough food. We’re using as many externals things as we can to help us feel “normal.” But the more we rely on the latest fad diet, the latest supplements, the latest technology (clamping our stomachs down), the less normal and more disconnected we feel from our natural weight and state of being.
Losing weight is easy because there are so many ways to lose weight. Interestingly, all diets share the same secret but in their own different flavors: you lose weight because they put you in a caloric deficit. That’s how weight loss works in any diet.
DEFICIT PER DIET
Ketogenic: removed an entire food group (carbs).
Paleo: removed an entire food group (processed food).
Whole30: removed processed foods and more, including grains, legumes, sugar, dairy, and junk food (basically the same as Paleo but a little more restrictive).
Weight Watchers: created smaller portions, which is a caloric deficit.
Mediterranean Diet: low on red meats and processed food (steak and donuts pack more calories per volume than fish and grains do).
Low Carb: lowered processed carbs. You still eat tons of carbs on this diet, but those carbs come in the form of spinach, carrots, apples, etc (all vegetables and fruits are carbs).
The reasons these diets don’t work is because:
1.) You can still gain weight or stall your weight loss if you eat too much of the food within that diet, and,
2.) When the diet is over, if you go back to eating the way you were before, then you start getting back your former body.
Here’s the thing…
It’s not the food or the diet that is the reason for the weight regain. In Part 2, the actual reason will become crystal clear.
We’ve all seen them before. The cans, small shots, and uniquely packaged energy drinks that promise to give you an energy boost during the most important parts of your day. At first glance, it seems like a great idea: chug it down and get reinvigorated for the day. But, if you go beyond wanting to simply stay alert and begin to overindulge, you could wind up doing some serious harm to your body.
Energy drinks became the beverage of choice for many service members during the wars in Afghanistan and Iraq. The Walter Reed Army Institute of Research analyzed data collected during Operation Enduring Freedom in 2010 and found nearly 45 percent of deployed service members consumed at least one energy drink daily. Nearly 14 percent reported drinking three or more per day.
Many of the most popular energy drinks are heavily marketed to young people, including military members. The marketing is sexy, the packaging is slick, the flavors are sweet like fruit drinks children crave, and the beverages are readily available on military bases and down range.
But, there are real reasons to avoid overusing energy drinks.
Energy drinks can cause drastic side effects
Energy drinks are loaded with caffeine, and too much of it isn’t good for you. Dr. Patricia Deuster, professor and director of the Consortium for Health and Military Performance at the Uniformed Services University of the Health Sciences, warns service members to avoid consuming more than 200 mg of caffeine every four hours. That means service members should add up the caffeine in their energy drinks, plus any other caffeinated beverages they may drink, like coffee and soft drinks.
“If it’s got more than 200 mg of caffeine, don’t use it,” cautions Deuster.
Deuster also warns female service members to be cautious about using energy drinks, noting the amount of caffeine you ingest relative to body weight is an issue for women. “Women get a higher concentration [of caffeine] since they tend to be smaller,” she said.
“Doctors don’t know what the effects of [energy drink] ingredients are in larger doses,” Deuster noted. “I don’t think anybody has an answer to the long term effects question.”
High amounts of caffeine can lead to increased blood pressure, panic attacks, heart palpitations, anxiety, dehydration, insomnia, and even bowel irritability when energy drinks are mixed with alcohol.
What is clear is consumers need to be more aware about what they’re putting in their bodies when it comes to energy drinks.
Energy drinks can activate your sweet tooth
Energy drinks are loaded with sugar. Some cans pack a punch of 27 grams of sugar — two thirds of the recommended daily maximum for men, and 2 grams more than the maximum doctors recommend for women. Some service members can double or even triple that if they drink more than one energy drink per day.
All of that extra sugar can cause your blood sugar to increase. Even the sugar-free versions of energy drinks can lead to weight gain, as research suggests artificial sweeteners may raise blood sugar, too.
Your body can also begin storing fat, especially if you’re unable to increase physical activity.
Energy drinks + alcohol = a dangerous cocktail
Energy drinks have become popular mixers for alcohol, raising concerns for health experts.
“A lot of the young people mix energy drinks with alcoholic beverages, then you’ve got a wide awake drunk,” says Deuster.
The CDC warns that when alcoholic beverages are mixed with energy drinks, the caffeine stimulant can mask the effects of the alcohol, which is a depressant. Often, the person drinking doesn’t even realize that they’re actually drunk. According to the CDC, that means people who mix alcohol with energy drinks are three times more likely to binge drink than those who don’t mix alcohol with energy drinks. Experts warn motor skills can be affected and some people engage in riskier behaviors while under the influence of alcohol and energy drinks. Additionally, both caffeine and alcohol are diuretics, which can cause dehydration if you’re not careful.
Some companies sell pre-mixed alcoholic energy drinks which have the same sweet or tart flavors as standard energy drinks. As the Army notes, the alcohol content in these beverages can be significantly higher than what’s found in beer.
These energy drinks with alcohol may appeal to underage drinkers because they’re cheaper than hard liquor and they’re marketed with a message that the drinker can last all day or all night long. The sugary nature of the beverages also makes drinkers feel they can imbibe longer than if they were having harder alcohol.
Energy drinks can ruin your good night’s sleep
Deuster raises concerns about a problem in the military with energy drinks and sleep. And, the data back up those concerns. While service members may initially use energy drinks to make up for a lack of sleep, overuse can lead to a harmful cycle. Excess consumption of energy drinks can cause sleep problems and hamper performance.
Dr. Nancy J. Wesensten, from the Center for Military Psychiatry and Neurosciences Research, tells Army Medicine that research on caffeine shows that it can be effective if used properly. However, Wesensten notes “because caffeine impairs sleep, individuals should stop all caffeine consumption at least 6 hours prior to scheduled sleep. Otherwise, sleep could be impaired without the person even being aware of it.”
As caffeine is the major ingredient in energy drinks, the CDC reports service members who drink three or more of the drinks per day were significantly more likely to report sleeping fewer than four hours per night. They were also more likely to report disrupted sleep and other illnesses. Lack of sleep can impact memory and a service member’s ability to pay attention when it matters most. Research indicates service members who drank three or more energy drinks each day also had difficulty staying awake during briefings or on guard duty.
The Army’s Performance Triad offer tips on how to get a better night’s sleep, including controlling light and temperature, as well as leaders ensuring service members have time for quality sleep.
You really don’t know what’s in them
These drinks are not regulated as dietary supplements. While the cans have nutrition labels, many do not list supplement information.
One area that’s concerning to Deuster is the ingredient taurine. The chemical compound is an amino acid found in animal tissue. Many manufacturers purport the ingredient will enhance mental and physical performance. Researchers with the Department of Veterans Affairs Medical Center report little is actually is known about taurine’s neuroendocrine effects.
So, what should service members use instead of energy drinks?
Deuster keeps it simple: “Good old water.” Appealing to service members’ frugality, she adds,
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Every professional athlete will tell you there’s a science behind elite performance. Every coach will tell you there’s one for team dynamics as well. And, every military leader will say their best performing units are men and women who understand the importance of not just bettering themselves, but constantly working toward improving the group as a whole.
One Green Beret has cracked the code on understanding the battlefield and translating it to the professional playing field.
Jason Van Camp is the founder of Mission Six Zero, a leadership development company focused on taking teams and corporate clients to the next level. “We have some of the best military leaders you’ve ever seen,” said VanCamp. From Medal of Honor recipients Flo Groberg and Leroy Petry, Green Beret turned Seattle Seahawk Nate Boyer, to plenty of Marines, Delta Force, Rangers and Navy SEALs, their team is stacked with experience.
But that’s not where it ends. Van Camp has put research behind performance mechanisms with an equally impressive team of scientists to qualify their data and translate it into something teams can implement. One of the key factors to their success? “Deliberate discomfort,” said Van Camp. “Once you deliberately and voluntarily choose the harder path, good things will happen for you and for your team. You have to get comfortable with being uncomfortable.”
The reviews of the program speak for itself. “I thought I knew where I stood in the football world,” said Marcel Reese, former NFL player. “But after my experience with Mission Six Zero, along with my team, I learned more than I could have ever imagined… mostly about myself as a teammate, leader and a man in general. I would strongly encourage all teams to work with these guys.”
Van Camp shared a story about one of the teams he worked with. A player asked him if the workshop was really going to make him a better player. He responded, “It’s not about making you a better player, it’s making the guy to your left and to your right a better player.” Van Camp took his lessons and parlayed them into a book with the title reflecting their greatest theory: “Deliberate Discomfort.”
Van Camp and 11 other decorated veterans take you through their experiences – intense, traumatic battles they fought and won, sharing the lessons learned from those incredible challenges. Jason and his cadre of scientists further break down those experiences, translating them into digestible and relatable action items, showing the average person how they can apply them to their own lives and businesses.
The book is “gripping. Authentic. Engaging… prodigiously researched, carefully argued and gracefully written,” said Frank Abagnale, Jr., world-renowned authority on forgery (and also the author of Catch Me If You Can). It’s a heart-pounding read that will keep you turning the pages and wanting to immediately apply the lessons to your own life.
In addition to writing books, running a company and being just a badass in general, Van Camp also has a soft spot in his heart for the veteran community. He founded Warrior Rising, a nonprofit that empowers U.S. military veterans and their immediate family members by providing them opportunities to create sustainable businesses, perpetuate the hiring of fellow American veterans, and earn their future.
From the battlefield to the football field to the boardroom, with such an elite mission, it’s easy to see why Mission Six Zero is such an elite organization.