Marine veteran George Hood held a record-breaking abdominal plank for more than five hours while also raising money for a veterans’ charity in 2015. Then, in 2020, he shattered his own best by several hours, holding it for an insane 8 hours, 15 minutes and 15 seconds.
In 2015, the then-57-year-old held the plank position for five hours, 15 minutes, and 15 seconds to break the Guinness World Record previously set by Mao Weidong of Beijing, China, in September 2014 at four hours and 26 minutes. Hood, who is also a fitness instructor, dubbed his achievement “The People’s Plank,” which doubled as a fundraiser for the Semper Fi Fund for injured service members, according to CBS News.
“There are injured Marines that come back from the fight, who have suffered life-altering injuries and the discomfort that I feel right now pales in comparison to that which they feel,” Hood told NBC while in mid-plank position. “They’re my heroes, they really are, every one of them.”
Watch Hood during his record-breaking plank on YouTube:
I’ll just burst this bubble right off the bat here. Big arms, although socially desirable, are completely unwieldy in any pursuit except for bodybuilding.
I’m telling you now that you don’t ever have to do another biceps curl in your life if you don’t want to. I’m also telling you that you can do biceps curls as often and as long as you need to as long as they don’t impact your main goals.
Holding a rifle and maintaining a good site picture is really tiring. You want arms that can hold your rifle without adding unnecessary extra weight.
(U.S. Marine Corps photo by Lance Cpl. Samantha A. Barajas)
The actual purpose of arms
The purpose of your arms is to translate power from your larger and stronger muscles that are towards the center of your body.
This being the case, the way we should train arms is in a way which supports the larger muscle groups.
The tapered look is what true athleticism looks like. Take, for instance, strongman competitors, the strongest humans on Earth. Their arms are not exceptionally large in comparison to the rest of their bodies. Their arms get gradually more narrow the further they get from their core.
This is how all functional things are made. Airplanes’ wings taper out, as do the musculature of fish until they get to the fin of course. This reduces drag in the water while still giving a nice push at the end. This is the same reason the best swimmers have long thin limbs and big hands and feet.
This guy sinks just like hammers and sickles do in water and just like communism did in the USSR. (How is this even a picture in 2019?)
There is no pursuit that requires large arms in comparison to the rest of the body, except aesthetic pursuits like bodybuilding.
Even arm wrestling, the quintessential arm strength sport, is all about using the arm as a lever that sends power from your legs and core into your opponent’s hand.
The idea of an “arm” day is laughable to me. Here’s why.
When I was going through a particular portion of my Marine Corps Training, I found myself with a group of Marines who were in a waiting period for their next school to start.
Because Training Command was on the same base as my peers and me, they decided to use us as a “test” unit. They wanted to see what type of training Marines could endure and how it translated to their follow on schools and injury resistance in general.
Treading water is hard in a full kit. It’s even harder when your arms are fighting against you while treading.
(U.S. Marine Corps photo by Lance Cpl. Hernan Vidana)
Basically, it was let’s “fugg” with these guys in the name of “research.”
So I found myself doing a lot of weird “training” with a bunch of alpha males. Every day was some type of ego trip in one way or another.
A good portion of my peers at this time were quite muscular. Some of them were the type to ensure they finished every gym session with 10 sets of biceps curls.
They had big arms.
We did a lot of pool workouts in this training cycle….I’ll give you one guess which body type had to be revived the most often…
When it comes to swimming, large biceps are the opposite of those arm floaties that kids wear. Imagine how much harder it would be to tread water with rocks strapped to your upper arms.
Ancillary lifts- rows, Romanian deadlifts, lat pull-down, DB presses
Accessory lifts- biceps, triceps, calves
The compound lifts are giving the majority of our muscular stimulation and truly teaching the body how to move as a unit in an anatomically correct way.
The ancillary lifts give our main muscle groups another look (from a different angle, rep range, etc.). They directly contribute to strength gains in the main lifts and also contribute to making the body a cohesive unit of power development.
The accessory lifts are there to bring up body parts that may be limiting the main movements or that the trainee may want to give some extra stimulation. Other common accessory muscle groups are the forearms, obliques, or neck.
Because isolated arm exercises are primarily accessory lifts, they should receive the lowest amount of priority in the gym. This means if you are strapped for time you skip these. DON’T skip squatting or deadlifting and jump to these because you prefer them.
You can get those curls in….after you hit the big ticket items.
(U.S. Marine Corps photo by Lance Cpl. Donald Holbert)
The biceps are a pulling muscle. You get all the biceps stimulation you need from rows, lat pull-downs, and pull-ups. The triceps are a pushing muscle. You get all the triceps stimulation you need from pressing, benching, and push-ups.
The above being the case, I fully respect the allure of the arm pump and the feel of a tight t-shirt. That’s why I don’t avoid them altogether when writing a training plan. They are for your mind, not for your body.
It is important to work out for both the mind and the body. If you don’t enjoy what you’re doing or if you don’t see/feel results, you are significantly less likely to continue training.
Chronic stress and its associated hormones prevent the human body from operating the way it is supposed to. For instance, people who are chronically stressed tend to get sick more often and more severely than those that have a healthier amount of acute stress. This is a classic example of the body following the mind. A sick body follows a sick mind.
In his book Why Zebras Don’t Get Ulcers, Robert Sapolsky explains how mitigation of chronic stress is imperative for health, not just physical health but also mental health, spiritual health, and emotional health. One way to learn how to handle that stress is to observe those who are composed and calm.
Most of these groups of people have something in common. They purposely put their body under extreme acute stress and learn to overcome it. Acute stress is the much shorter and easier-to-overcome type of stress. It gets our hearts pumping and our bodies primed for action.
Most of the above activities will satisfy your physiological requirement for release. I don’t recommend waiting until your deathbed to accept your fate and finally find peace though…
Consistency of effort breeds progress…Same shit, different day, better person.
The goal is to expose ourselves to acute stress so that we can mitigate chronic stress. I prefer barbell movements for this, for a few reasons:
It’s an economic use of time. → The same physiological end-state can be met in 5 minutes of heavy back squatting as it would after running a marathon or fighting in a cage for 5 rounds.
It’s the safest of these modalities. → Barbell movements require the least amount of time under stress, so overuse is mitigated. The movements are a skill that have proper form, whereas the other methods are more dynamic and therefore have a greater chance of something going awry.
It’s measurable. → The weight doesn’t change. 400lbs will always be 400lbs. The more constants in an equation, the easier it is to solve for (x). For instance, let’s say you decide to sprint. If the wind is blowing in a different direction, or the incline of your running path is just slightly different, it could completely change your output, and thus require more or fewer iterations than the previous session. For a quantitative person, this is too many variables to have to constantly calculate.
Check out that support system in action… It’s a beautiful stress reducing thing.
The American Psychological Association has set some recommendations to help manage stress. Allow me to show you exactly how 3-4 strength training sessions focused on compound movements satisfies all these recommendations.
Set limits – Drop a heavy set of bench press on your chest one time and you will learn how to set limits. Understand that the bench press is a metaphor to literally pushing tasks through to completion. One task too many and you crumble. This lesson applies to all other facets of life.
Tap into your support system – Being part of a team is something we all need. Many of us joined the military for this very reason. Having workout partners that rely on you to keep them safe and healthy is one of the purest forms of community available to us today.
Make one health-related commitment – There are countless hormonal and physiological benefits of weightlifting. Your health-related commitment to the back squat is to survive and not allow the weight to crush you and your ego. It teaches us that we have the power to get those heavy life issues that are weighing us down off our backs – one rep at a time.
Overcoming acute stress in the great outdoors just like our ancestors.
(Photo by: Frame Kings)
Enhance your sleep quality – The body craves movement and adversity, and when it overcomes that adversity through physical dominance it feels like it can relax. Sleep is your body’s way of rewarding you for putting in work.
Strive for a positive outlook – Have you ever seen someone frown after a super heavy deadlift? Nope. Usually, they start smiling as soon as the hips lockout at the top. It’s really hard to think the world is all doom and gloom when you repeatedly prove to yourself that you can move a previously immovable object with a smile.
Seek additional help – This is where spotters, gym buddies, coaches, and veteran gym rats come in. Put in enough time and work, and eventually, you’ll be the one the young guys look to for approval and guidance. It’s extremely difficult to be stressed when you exude confidence and have the battle scars and stories to prove it.
There’s only one person aside from the Secret Service who brings guns to the White House every day. That would be Chef Andre Rush, who can be found in the gym when he’s not cooking up a storm for the leader of the free world. As you can imagine, his fitness routine is heavy on arm work and (of course) his diet.
Rush not only tends to his biceps with what some might consider an excessive amount of curls, he also pumps up with the 22 Pushup Challenge every weekday, his part in raising awareness of the estimated 22 military veterans who die from suicide every day. Only, Andre Rush doesn’t just do 22. He does 2,222 pushups on top of his 72-hour rotating isolation schedule. Chef Rush is himself a military veteran who served in the Army before he ended up in the White House kitchen. He has served supper to Presidents Clinton, Bush 43, Obama, and now Trump – and their families, of course.
Food is still, thankfully, bipartisan.
Rush joined the Army as a cook in 1994. His military career took him through culinary training before he started serving the goods at the Pentagon, and eventually, the White House. He retired only 18 months ago. He still works as a consultant for the White House.
“The camaraderie among the chefs reminded me of hanging out with my friends back in Mississippi, and I got tired of being serious and being out in the field 24/7,” he told Men’s Health Magazine. “Plus, I just love to eat!”
A diet for this force of a man consists of 12-24 hard-boiled eggs, only two of which are whole eggs. For the rest, he eats only the whites. He also downs his own peanut butter protein shake with blended quinoa and nonfat milk. For the rest of his training meals, he eats greek yogurt, oatmeal, and lean turkey – at the gym. He snacks on the turkey in the gym. For his afternoon meals, he consumes four roasted chickens.
When people think of traveling 1,000 miles it often conjures thoughts of long, uncomfortable drives with kids shouting “are we there yet?” or perhaps of long lines waiting to get through airport security.
But what it almost certainly does not evoke is the thought of running those 1,000 miles.
The mere idea of running such a distance would seem crazy to most people. But it seemed like a great idea to Lt. Col. Daniel R. Hanson, Task Force Guardian Arizona Joint Staff, Arizona Army National Guard, and he decided to set out to accomplish it in one year.
For Hanson running 1,000 miles in a year was a chance to strive for a goal that would stretch his physical and mental limits.
“I believe if you are not setting goals that stretch you, you’re probably not setting those goals high enough,” said Hanson.
To reach for such a goal, Hanson would take the lessons he learned while attending the Senior War College.
Lt. Col. Daniel R. Hanson, Task Force Guardian Joint Staff, Arizona Army National Guard, stands with the shoes and race bib he wore when running the Revel Mt. Lemmon Marathon, along with the medal he earned for completing the race held in Tucson, Ariz. on Nov. 02, 2019.
(Photo by Sgt. Nicholas Moyte)
“In 2017 I accepted admission into the Senior War College,” said Hanson. “I had seen several of my friends and leaders come out of the school wrecked. It is very hard to keep a balanced life in that, and so I decided when I accepted Senior Service College that I was going to make sure I kept all my fitness’s in check.”
For Hanson, this simply means focusing on establishing and maintaining a balance between all aspects of his life.
“Try not to be over-focused,” said Hanson. “If our goals support other goals, all of our fitness’s, I think that we find that we have a much better experience in getting to those goals and accomplishing them.”
Running 1,000 miles in a year is difficult in the best of circumstances, but it would be nearly impossible without the support of his wife. Fortunately for Hanson, his wife was right beside him providing support, balance, and often a training partner.
“In my case, my spouse is very involved in my military life, and she’s very involved in my spiritual life, and she’s very involved in my physical life,” said Hanson. “We’d go places and we’d run together. We’d go places and we’d hike together. We find ways to make physical fitness not separate from each other.”
Lt. Col. Daniel R. Hanson, Task Force Guardian Arizona Joint Staff, Arizona Army National Guard, gestures to the camera as he runs the Revel Mt. Lemon marathon in Tucson, Ariz. on Nov. 02, 2019.
(Photo by Sgt. Nicholas Moyte)
Hanson also had the support of his Army Family to help bolster his efforts.
“I know my team out here, they would make sure that I would hydrate,” said Hanson. “They would make sure that I ate properly. They would support me and motivate me.”
As he approached the homestretch of his journey, the idea of running a marathon to complete his 1,000 miles began to gain traction in his mind. He also saw it as an opportunity to take another shot at a goal he had once reached for but fell short of grasping.
“I did a marathon in 2004 and I did not reach my goal of doing a less than 3 hour and 30-minute marathon,” said Hanson. “But this one here, as I was running I was kind of watching my splits and in the back of my mind, I knew I had not met my goal in 2004. I started to mention to my wife that my splits are getting close to Boston times.”
Hanson decided to complete his journey and pursue his secondary goal at the Revel Mt. Lemmon marathon held in Tucson, Ariz. on Nov. 02, 2019. As the marathon progressed, he knew he would complete his 1,000 miles and felt confident he would finally achieve the goal that eluded him in 2004.
“I would say I was pretty doggone focused,” said Hanson. “Certainly you’re feeling discomfort, but up until the point I started having debilitating cramps, I fully felt I was going to be able to accomplish my goal.”
Lt. Col. Daniel R. Hanson, Task Force Guardian Joint Staff, Arizona Army National Guard, returns the salute of Capt. Aaron Thacker, Public Affairs Officer In Charge, Arizona National Guard, at Papago Park Military Reservation in Phoenix, Ariz. on Nov. 07, 2019.
(Photo by Sgt. Nicholas Moyte)
Hanson would complete the marathon and reach 1,000 miles. However, despite his spirit willing him to keep going, his body would rebel and he would fall short of his secondary goal of a sub 3 hour and 25-minute marathon. He would cross the finish line with a time of 3 hours and 40 minutes, which would place him in the top 23% of all finishers.
“So, my goal was to be under 3 hours and 25 minutes,” said Hanson. “I think I was on pace to be under until mile 23. Somewhere in the 23rd is when the cramping started and I lost my pace.”
Failure to reach a goal, even if not the primary goal, is often enough for many people to avoid striving for difficult goals in the future. For Lt. Col. Hanson it is simply a confirmation that he is setting goals that will continually push him to expand his own limits.
“Not meeting a goal is a disappointment, but it’s only a setback,” said Hanson. “It’s a mentality thing. Although I felt like I failed, it’s just setting goals for yourself that are relevant to yourself that push you to the next level.”
And that disappointment is not enough to stop Hanson, it is just more motivation to keep chasing his white rabbit.
“There is a marathon here in Phoenix/Mesa in February,” said Hanson with a grin. “I think I can get it next time. I just need to tweak a couple of things.”
Holding a rifle, hiking with a heavy pack, loading a torpedo, pulling up an anchor, moving bulky equipment: these all require upper body strength. Whether you’re pushing, pulling, or maintaining posture, a strong and healthy upper body is a must.
The number of people who can’t raise their arms over their head due to a shoulder injury is unbelievable. Poor bench press form is often the cause of these issues.
Because we need our upper bodies to thrive in this world, it’s mandatory that everyone learn how to press to build a resilient upper body.
[instagram https://instagram.com/p/BtqnE7aBBV-/ expand=1]Eugen Loki on Instagram: “⭕️WHY A FREE BENCH IS ALWAYS BETTER THAN A SMITH MACHINE BENCH⭕️ – I often hear coaches say they like to teach the bench press on the smith…”
The bench press is the one exception to the rule of the “straight bar path.” In all other lifts, you want to have the straightest, most vertical bar path possible. This keeps the amount of energy that is stolen from the movement to a minimum.
However, in order to prevent a shoulder impingement scenario, the bar path of the bench press has to be modified. The bar starts directly over your shoulders. If you brought it straight down from there, you would over time grind apart the architecture of your shoulders.
Instead, the bar needs to be brought down to a position lower on your chest, so that the angle made by your armpit is roughly 75 degrees, instead of the 90-degree angle that would form if you were constantly impinging your shoulder.
This means the bar path will be diagonal–the bar will travel from directly over your shoulder to somewhere between your sternum and nipples, and back up on the same path.
Bring your shoulder blades together and pin them into the bench so that they are locked into place.
By having your shoulder blades locked into place, you can press them into the bench at the same time that you are pressing the bar away from your chest. This will cause maximum force. Think “press the bar up and the back down.“
You have your proprioceptive bottom position reminder
The bar is stacked directly over your shoulders
Take a large inhale and brace so that there is no chest movement during the rep.
Bring the bar down to your chest as fast as possible while still maintaining enough control to be able to stop at any point along the way.
Touch your chest and explode back up to your starting site picture.
Inhale and repeat.
Keep your lower body and core engaged throughout the entire movement. The tighter your entire body is, the less energy you will bleed off during the movement.
Over time, you can start to perform 2 or 3 reps per breath. In the beginning, stick to 1 breath to perfect the form.
What’s wrong here? 1. Eyes aren’t on the site picture. 2. The bar is too high in the palm of the hand causing the wrists to bend. 3. The grip is uneven. This is a recipe for the spotter to swoop in and rescue the trainee.
For most people, going to the gym is a safe place for people to work out and burn off stress. Unfortunately, not all gym goers show up for the right reasons. They show up to watch others break a sweat and find an angle to hit on people.
Now, it’s okay to meet and interact with other patrons while you’re at the gym. In fact, it’s recommended for everybody to open lines of communication when the situation presents itself. However, there are definitely people that don’t know how to find ways of producing normal interactions.
Instead, they watch people they’re attracted to from far away, looking for an excuse to start up a conversation or any type of communication. These are called “gym creepers.” Although they tend to work out every so often, their mission is to hit on every person they find attractive — until someone gives in.
Most gym creepers don’t even know they’ve been secretly given that title. So we came up with a list to let you know if you’re one of them.
When you first enter the gym, you’re usually greeted by a staff member at the check-in desk. It’s their job to be as helpful as possible. This doesn’t mean you should start flirting with them immediately because they smiled at you when you entered.
There is nothing wrong with carrying on a light conversation with one of them, however, if you continually become a chatterbox every time you see them because you think you’ll eventually score a date — you might be a gym creeper.
Staring at people in the mirror
This is one of the ultimate signs you’re a gym creeper. If you’re lifting weights and roll your eyes in the direction where a cute guy or girl is workout via the mirror, there is a good chance you’re gym creeping. It’s okay to look at an attractive person once in a while during a rest period, but when you start staring, that’s when things can get weird.
People in the gym are highly mobile as they move from one workout station to the other. That’s pretty standard. If a good-looking gym patron that was working next to you gets up and travels to a new area to continue their exercises and you follow them to stay close, you might be a gym creeper.
Most people will get a pass if this minor stalking occurs once or maybe twice. But when it continues from area-to-area, you’re definitely a gym creeper.
Asking your gym crush random questions
Some people will do practically anything to get a chance to talk to their gym crushes. But, unless that moment happens naturally, it’s pretty awkward to walk up to them with a random question.
“Do you lift here often?”
Yes, they do. And yes, they’ve heard that question before. Cue eye-rolls from everyone else nearby.
Help! My service member needs to lose weight to stay In…how do I help?
This is a question that all of us have either heard or asked ourselves at least once during our trials and tribulations as a military family.
Commit to holding them accountable while they’re in the process of dropping the weight. Participate WITH them. As a spouse, it’s crucial that we actively help them pursue their goals. When our loved one needs to lose weight, with that territory comes dedication to doing whatever is needed to help them succeed – their career is on the line!
This means removing processed foods from your shopping list, learning what “clean” ingredients to buy instead, encouraging them to be more physically active (any activity is better than none), and even sending them silly text messages or emails daily with emojis reminding them to drink more water.
Back in early 2016, my husband and I learned first-hand how important this is. It truly made a massive difference when we committed to getting healthy TOGETHER. I was much better at staying on schedule as we learned to eat more frequent meals and had to constantly stay on him at first to make sure he was remembering to eat. He was excellent at staying focused and not eating a bite of this or a taste of that. He really kept me in line when I appeared close to straying. Tiny bites off the kids plates can truly throw you off course!
2. Workout smarter, not harder
Most people actually perform their workouts in the wrong order! Maximize your time in the gym by always doing your HIIT and strength training (yoga included) BEFORE fat-burning cardio.
3. Encourage sleep
Support them in getting to bed earlier. Make sure they aren’t using their snooze button, instead just set the alarm 30 minutes later if that is what time they really intend to get up.
4. Remove inflammatory ingredients from cupboards
Cut out salt, gluten, cheese yogurt, soy protein, grains, artificial sweeteners, processed sugars, soda, alcohol, coffee caffeinated tea for a week. A simple 7 day detox from these ingredients, eating real food around the clock, throwing in natural detoxifying herbs, upping your water intake, and halting all workouts yields an average of 7-12 pounds of weight shed!!
5. Avoid Quick fixes
Keto, Whole 30, Intermittent Fasting, Juice Cleanses. They ALL work for a very brief moment in time, but the moment you reintroduce your old eating habits the weight comes back and even MORE will follow. Repeated “yo-yo dieting” actually slows the metabolism and causes our bodies to take a longer time losing the weight go-round…and there is always a next time, especially in a world where part of your job description is to meet weight standard requirements every six months.
It’s important to take a few moments to learn the reason for following a system that can be implemented and sustainable for life. Protein, Fats, and Carbs (PFC) are necessary macronutrients, and eating them together every 3 hours is ideal (a balanced shake will work when on the go) in order to create and maintain homeostasis within the body. It will release stored fat much faster this way! Be as strict or as relaxed as needed, but follow the guideline of PFC/3 as best you can year-round for better health and stable blood sugar.
For FREE downloadable recipes, sample meal plans, and step-by-step guides and supplement recommendations to assist with weight loss visit zp8withmary.com From there you may also reach out through email if interested in a FREE 30 minute health evaluation with Mary, a Certified Nutrition Coach through the International Board of Nutrition Fitness Coaching (IBNFC). Her nutrition programs, based on blood-sugar stabilization and macro-nutrient balance, are designed to permanently end dieting.
This article originally appeared on Military Spouse. Follow @MilSpouseMag on Twitter.
Whether your personal gym goals are to bulk up or slim down, most people find themselves getting stronger the more they workout. Seems pretty straightforward, right? It makes sense that the more reps you do, the stronger you become.
Unfortunately, that’s a freakin’ myth — and you should stop believing it this instant.
Sure, when you first pick up a weight and curl it a few times, you’ll increase the size of your muscle. But, over time, your body will get used to managing the resistance and start moving it around like it’s no big deal. After a while, you’ll notice that the weights you once had trouble lifting aren’t so heavy and your gains have plateaued.
It sucks, but it happens all the time. Fortunately, there is a way to combat this issue and resolve it sooner rather than later.
Observe the glorious gif above. On the surface, it looks like this strong dude is lifting two human beings like it isn’t sh*t — because that’s precisely what he’s doing. The question is, how did he get to that level? The answer is straightforward: The key to gaining strength is to consistently lift heavier weights. Don’t let yourself get comfortable.
When you challenge yourself by lifting heavy weights in a controlled setting, you tear your muscles fibers. When those fibers are rebuilt, they’re made stronger. Your body will adjust to the amount of weight you’re lifting. So, if you don’t up the resistance regularly and challenge yourself, your body won’t understand that it needs to provide more energy to lift the load.
After your lifting session is complete, it’s essential that you take in the proper amount of protein and calories to allow those muscles to heal. After you repeat this process enough times, the weight that felt heavy just a few weeks ago probably doesn’t give you much trouble.
This highlights the importance of a gym philosophy, which states “overload over time.” This means, simply, that you should be gradually increasing the weight load in order to consistently fail toward the end of your sets. Over time, you should remain overloaded. But you should always give yourself the time needed to recover — if you’re going to the gym three to five times a week, diversify your areas of impact. Toss in a lower-body workout between your upper-torso days.
In short: Always challenge yourself and always give yourself time to recover. It’s breaking and rebuilding that makes us strong.
For military professionals, lower body strength is a must. For many humans, loss of lower body strength is the cause of the fall in old age that starts the domino effect of poor health ending in death…#Grim.
If you are human, a military professional, both, or soon to be both, having a strong squat will only make your life easier and longer. This is why we squat.
Leg strength is a prerequisite for the job. We hike everywhere.
The purpose of the low-bar back squat is to recruit the most amount of muscle possible in a lift. On average most people need general overall lower body training. The low bar position on the back gets the most muscles involved and is, therefore, a staple exercise in many complete training programs.
Take a deep inhale and brace your abs. The combined muscular flexion from your core and air pressure from your lungs filling will keep your spine stable and strong for the entirety of the movement.
Depth in the squat is when the top of your thigh just below your hips goes below the top of your knee.
In the squat, we are using the stretch reflex of the hamstrings to help “spring” us up from the bottom of the movement, known as the hole. That stretch reflex response is completely negated if you go to a depth where your hamstrings become passive in the movement. They should always be engaged and never lax.
A common mistake for people that take pride in their squat depth is that they get stuck in the hole because they are trying to re-engage their disengaged hamstrings. Under a heavy load, your hamstring cannot contract again without serious risk of pulling or tearing.
Waste no time in the hole. Hit your depth and explode back up.
You should never have enough time in the hole to smile for the camera… This makes me cringe.
Your knees should be tracking over your toes for this entire movement. Don’t let them cave in. Think “twist the ground apart with your feet and knees.” This will engage all of your glutes and prevent the dreaded valgus knee collapse that is all too common.
The bar should be centered over the middle of your foot, just like the deadlift, for this entire movement.
Think about your tailbone moving straight up as if it’s being pulled by a rope from the ceiling directly above it. This is where all of you power comes from.
DON’T think about moving your butt forward. Think vertical- forward motion will push you forward and off-balance. Move directly against gravity.
DON’T think about straightening your knees- this will push you off-balance as well.
DON’T think about your feet. If they are balanced in 3 points, you should pay them no more mind. Those three points are heel, big toe, and little toe- like a balanced triangle.
Finish the rep by squeezing your glutes and extending the hips into what feels like a posterior pelvic tilt
This will make you stand up straight and completely finish the reps.
Inhale and repeat.
When to train
Scheduling at least 72 hours between squat sessions, in the beginning, is important to ensure adequate recovery so that you can get the most weight on the bar and make the most gains. Over time, depending on your goals and recovery, you can safely squat three or even four times a week at sub-maximal intensities.
World Championship Wrestling star Diamond Dallas Page was badly injured at the height of his career. To get back to the top of his game he created a unique mix of yoga and rehabilitative motion — what he calls DDP Yoga.
“I’m the guy who wouldn’t be caught dead doing yoga the first 42 years of my life,” says Page, now 59. “Especially when I started wrestling at 35, and my career literally took off at 40.”
Page was on top of the world in 1998, when he was one of the top four wrestlers in the world. Soon after, however, he blew out his back, rupturing his L4-L5 spinal segment.
“Three specialists I went to and they all said the same thing,” he continues “‘You’re done. You had a great run, but you’re done.’ On that Sunday, I just signed a multimillion dollar three-year deal.”
They guy who wouldn’t be caught dead doing yoga was suddenly willing to try anything.
“All the reasons I didn’t ever do yoga, the whole spiritual mumbo jumbo, it wasn’t my thing,” he says. “But I started doing yoga and learning the moves on VHS tapes. I would mix those moves with rehabilitation techniques because I had to rehab both shoulder surgeries, both knee surgeries, and my back.”
This combination of forces worked like a charm. He was back in the ring in three months. At age 43, he was the oldest champion ever to wear a belt. His wrestling career continued well into 2005 and he still makes sporadic appearances to this day.
“At 42, they tell me my wrestling career is over, and at 43 I’m the world champ. Yeah, I’m going to keep doing that,” he says.
While DDP Yoga is for anyone who wants to be stronger, recover from an injury, or just generally look and feel better, Page created it for workers and athletes who, by the nature of what they do, end their careers having put a great deal of physical stress on their bodies.
“I developed DDP Yoga for cops, firefighters, the military, the worker, the roofer on his knees, tile layers, the athlete that’s beat up,” he says. “If you played high school football or soccer, there’s a good chance that by the time you got to your forties, you’re pretty beat up.”
One day, a disabled Gulf War veteran named Arthur Boorman bought the DDP Yoga program. Page sent Boorman a questionnaire and was moved by the vet’s responses.
“He wrote, ‘I’m a disabled vet that’s morbidly obese and so beat up I’ve relegated to thinking of myself as a piece of furniture,'” Page says. “I told him to send me some pictures so I can see what I’m looking at. I saw knee braces that took him twenty minutes every morning to put on. They attached into his back braces. His wife had to do that for him every morning. Then he grabbed these canes, he called them wrap around cups. I saw those cups and was like, how am I going to help that guy?”
Page and a dietician developed a meal plan for Boorman while Boorman started DDP Yoga. In ten months, Boorman lost 140 lbs, as well as his knee and back braces, his canes, and was not only able to walk, he started running.
“If he would’ve wrote back to me, ‘I think I can do this’ or ‘I’ll give it a try,’ I would’ve typed back, awesome, keep me posted,” Page says. “But he didn’t do that. He wrote, ‘I can do this.'”
These days, Boorman appears in DDP Yoga workouts.
“When you see him on the energy workout which is twenty-five minutes, you’re like, ‘Oh my God, that’s that guy! Wait a minute, that’s ten years later!'” Page says with a smile. “Then when you get to the hour-long workouts, there’s Arthur again. Doing the most extreme levels.”
As he developed DDP Yoga, he found two of his fellow wrestlers in despair. Jake “The Snake” Roberts and Scott Hall (aka Razor Ramon) suffered from drug and alcohol abuse. In 2012, Roberts was obese, addicted, and contemplating suicide. Hall faced much the same situation. World Wrestling Entertainment wouldn’t even let the legendary wrestlers into the Wrestling Hall of Fame. They both turned to DDP Yoga and made remarkable changes. Roberts’ turnaround is the subject of Page’s new film, The Resurrection of Jake the Snake.
“All I did was guide my two buddies who guided me in other times in my wrestling career,” Page says. “It was great to help my buddies get their lives back in order.”
DDP Yoga has expanded exponentially. Page has a live-streaming studio in Atlanta, as well as DDP Yoga apps for Android and iPhone formats, which include cooking and nutrition. His Twitter account is full of people like Arthur who thank him for developing the program. The company tries to respond to every tweet.
“I’m not a doctor,” Page says. “And I have enough lawyers to know that I don’t claim to do anything. What I am is a guide. I don’t put the work in for you and I won’t. I will help guide you from what I’ve learned.”
The new Army Combat Fitness Test (ACFT) is here, and no one is really sure what that means. Since the changes were announced last fall, there have been more questions than answers about what the new ACFT is going to look like and, well, how hard it truly is. Hint: It’s pretty freaking hard.
How it started
Old school soldiers are all very accustomed to the three-event Army Physical Fitness Test (APFT) that involves running, sit-ups, and pushups, and even if all you did was PT with your unit, you could probably muscle through well enough to pass. Now, that’s not exactly the case.
Back in 2013, senior leadership began exploring the physical demands of “common soldier tasks.” This review, along with an examination of a study funded by the US Army Research Institute of Environmental Medicine, showed that the old APFT standards were super outdated. Not only was the APFT based on age and gender, but it also didn’t take into account the actual job functions a soldier might perform with their unit.
The study’s final conclusion revealed what lots of soldiers have known for a long time: a tanker’s on the job requirements are much different from a 68-series soldier. The new ACFT aims to change that.
The ACFT is a six-event test, and it’s tough. Senior Army leadership says that the revisions to physical standards will help increase combat readiness and ensure a more highly trained, disciplined, and physically fit military. The new ACFT has been designed to improve soldier and unit readiness and transform the Army’s fitness culture from fringe to mainstream.
Not only are the events different in this new version, but the scoring has changed as well. Revised standards show scores for each of the six events up to a max score, and highlights the minimum score a soldier must meet based on MOS, categorized by how physically demanding jobs are. This is a nod to the Marine Corps fitness standards testing that tests based on MOS.
The New Events and their standards
The new ACFT includes the following six events in this order:
The old APFT gave soldiers a max time of 2 hours to complete the testing. Now, the new ACFT has a strict time limit of just 50 minutes.
The challenge for many soldiers and units is the training that’s required for the new ACFT. In addition to needing a strong deadlift to get a high score and serious throwing power for the Standing Power Throw, the new version requires a lot of discipline and focus as well.
New Challenges Emerge
It’s no secret that recruitment is down right now, and one of the biggest hurdles facing the Army is the ACFT. In the pursuit of combat-ready soldiers, some have argued that the Army has placed new barriers on success, especially for non-combat arms MOS.
After all, the new ACFT came in part from former SecDef Mattis’ push for a more lethal force in the Army and a wider attempt to take a harder stance on obesity. Of course, physical fitness needs to be at the foundation of military culture, standards, and bearing. It’s part of what sets the military aside from the rest of the population.
But some are asking if that means that the best soldier needs to be the fittest soldier. As the ACFT rolls out and testing begins Army-wide, more revisions may come from on high. For now, most units are just continuing to train.
Some Navy SEALs follow a saying that, when you feel that you’re completely wiped out, you’re actually only 40 percent done and have 60 percent in the tank.
It’s an idea popularized by David Goggins, a SEAL who completed 14 races that were each over 100 miles long, and he did it most of it while on active duty with a potentially fatal heart defect that limited him to about 75 percent heart function.
Jesse Itzler, a billionaire who competes in some endurance events, met Goggins during a 100-mile race, one of Goggins’ first. Itzler was running as part of a 6-man relay team. The SEAL was running the same race on his own at 260 pounds.
According to Itzler, Goggins’ feet and kidneys were shot when they met on the course. But Goggins kept going and, after they finished race, Itzler asked Goggins to come live at his house for a month and teach his family about mental resilience.
And that’s what most of the world knows about Goggins, but his story is actually more amazing than he gets credit for.
He kept running and began competing in triathlons despite a hatred of running. He did it to raise money for the families of fallen special operators, and he raised over $200,000 in three years by running more than 14 races of over 100 miles.
He competed in the Badwater 135 less than a year after running his first marathon and he placed fifth. He ran the race again a year later and finished third by running 135 miles in 25:49:40. That’s about 11:30 per mile for 135 miles.