Will soy really turn you into Bob from Fight Club? - We Are The Mighty
MIGHTY FIT

Will soy really turn you into Bob from Fight Club?

Everyone remembers Bob.

“Bob had bitch tits.”

“Six months ago, Bob’s testicles were removed. Then hormone therapy. He developed bitch tits because his testosterone was too high and his body upped the estrogen…”

Bob only made it about 105 minutes into the 151-minute masterpiece that subverted modern male culture, hence the past tense. You probably knew it by its Christian name Fight Club. There are those of us that know it simply by the way it makes us squint our eyes into the future of what “could be,” we call it The Light.

In that future, men can be men, materialism holds no grasp on our testes, and no men have bitch tits (roids or no roids). That begs the question, is there soy in my utopian view of the future?


Will soy really turn you into Bob from Fight Club?

Was it really the steroids?

Seriously, does soy make men more feminine in the same way that hormone therapy made Bob a big lactating moosie?

Should Bob have even been concerned with “supplementing” his diet?

Let’s find out, shall we?

Will soy really turn you into Bob from Fight Club?

The below rule includes beer. Tough.

Some idiot

The majority of this anecdotal hype comes from a story about some 60-year-old dude who drank 3 quarts of soy milk a day.

I’m going to be blunt here. If you drink three quarts of anything other than water per day, there will be negative side effects. This is for a few very simple reasons.

  1. The body is something like 60% water NOT SOY MILK
  2. When you drink nutrients, they generally flood your bloodstream very quickly because they don’t need much processing. This is why sugary drinks spike your blood glucose levels much more dramatically than other forms of sugar.
  3. A woman in Arizona died from drinking too much water. Yeah…even too much of the thing that makes up 60% of your composition will harm you. Ever hear of a Tsunami?
Will soy really turn you into Bob from Fight Club?

Or…the things you eat end up composing (or destroying) you.

But soy has estrogen in it…?

Yeah, Phytoestrogens… sounds scary. Phytoestrogens are found in soy products, NOT actual estrogen.

So if you eat soy, you’ll get phytoestrogens in your body. It’s only a matter of time until you get bitch tits….Right? NO.

Phytoestrogens (also sometimes known as isoflavones) aren’t estrogen and really aren’t the same as naturally produced estrogen.

It’s not uncommon that consuming a certain molecule has an entirely different effect on the body than when it is naturally produced, or no effect whatsoever. Kind of like how many collagen protein supplements do nothing but waste your money when you eat them even though you need collagen to build strong connective tissue like ligaments and tendons (stick to hydrolyzed powders if you don’t want to waste your money.)

The thought originally was that the phytoestrogens in soy will make the body worse at producing testosterone. This hasn’t been seen in 15 studies on this very topic.

The only times that there have been issues is when soy products have been consumed in what I’ll call an ex-soy-bitant amount like our 60-year-old friend above or in a 19-year-old vegan that was getting his protein basically from only soy.

Will soy really turn you into Bob from Fight Club?

Well, depending on your diet…

Your diet should not solely revolve around one food or food group.

The point of talking about soy isn’t to demonize or convince you that soy is safe for consumption. It’s about the dangers of relying solely on one food to get your nutrition.

You can find a story of someone over-consuming just about everything on planet earth. Don’t join that club.

If you don’t, you’ll hear me say something like, “I am Jack’s complete lack of surprise,” when I read about you on Reddit in some comment thread about the dangers of nightshades, or legumes, or mTORC1 (not a typo).
Will soy really turn you into Bob from Fight Club?

You always have the option to do anything. You just have to decide…

His name is Robert Paulson

Bob had bitch tits. They were from horse tranquilizers, not soy. Eat a lot of varied protein sources to build muscle, a good portion of that can be soy, and you won’t see any adverse effects. If you are only eating soy products, stop and reassess. It’s that simple.

Tyler Durden had a dream of turning a bunch of lost, dejected men who were raised by women and scared of commitment into a thinking and breathing apparatus for real social change (Sound familiar…? *cough cough* military *cough cough*). Putting his methods aside, that’s a worthy pursuit.

I have a similar dream, to help men who feel like society has left them in a perpetual state of boyhood or at least left their body soft and doughy while they conquered other professional pursuits.

If you want to feel like you’re carved out of wood and your veins pump battery acid, you don’t need to roll around on the concrete floor of Lou’s Tavern with another guy. You just need to check out Grown Ass Man Programming. Check it out and get a free month here to see what it’s all about.

Will soy really turn you into Bob from Fight Club?
MIGHTY FIT

Do this every morning to relieve back pain

There are a lot of reasons for back pain. Many of them are real, and nearly all of them are 100% treatable without a doctor.

What I’m giving you here is the exact protocol you need to be doing in order to relieve your low back pain once and for all.

Whether it’s your disc, your muscles, your tendons, your actual spine, or some combination of them all, there is still plenty you can do to treat your pain yourself.


This is about taking control and responsibility of your body. You’re a Grown Ass Human who shouldn’t be dependent on someone else to treat your issues.

I’m gonna give you exactly what you need in 5 simple steps that you can do every morning with nothing but your body weight and those little eye crusties still hanging out on the corner of your ocular cavity.

“Low Back” Pain Morning Routine | 30 DAYS TO PAIN FREE

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Step 1: Awareness: Move your pelvis

How are you living in your pelvis?

Are you anteriorly tilted?

Are you posteriorly tilted?

Are you neutral?

Are you already confused?

When you walk around, you have a tendency to ‘hang out’ in one of these positions.

If you’re overly anteriorly tilted, your pelvis is “facing forward.” This usually means you have weak glutes, weak abs, and tight hip flexors.

If you’re posteriorly tilted, your pelvis is “facing backward” or level (slight forward/anterior tilt is considered normal). This can mean that you have tight glutes, tight abs, kyphotic posture (a rounded upper back), or all three. I’ll get into kyphosis in another article. For now, this article on posture should satisfy your kyphotic curiosity.

BUT, for most people, these words mean nothing. Maybe you’re one of those people. That’s what this first ‘exercise’ is all about: building awareness between your mind and your hips.

It’s especially easy because you can just crawl out of your bed on your hands and knees and never have to actually stand up. This is a great bonus for those of you who are especially lazy in the morning.

A cat/cow sequence is how we are going to achieve that awareness. Check out the video for exactly how to flow through cat/cow.

Perform the sequence for 1-2 minutes or until you feel aware, and your hips are “awake” daily.

How to Fix “Low Back” Pain (INSTANTLY!)

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Step 2: Pain relief: The JC low back sequence

JC is a savior for many of us in the fitness industry. I’m talking about Jeff Cavalier over at Athlean X, of course. He has consistently put out amazing high-quality fitness information for years now. He is one of the few Fitness Youtubers that is truly above reproach. I aspire to be like him.

Down to low back pain business…

JC has provided us with an exercise that is going to provide you with some immediate relief. By starting each morning with the JC Low Back Relief Sequence (JCLBRS for you military nerds that love acronyms), you’re going to get pain free and gain more awareness.

Specifically awareness of how to use your glute medius, which is the weak glute causing your low back to take the brunt of your weight and in turn, causing pain.

Check out the full video above of me walking you through it and the video attached to this section to see JC walk you through it a second time.

Perform the sequence one time on each side daily. The sequence includes a set of 5-10 reps and then the burnout hold.

Will soy really turn you into Bob from Fight Club?

Strong glutes useful in: force production, fighting, the bedroom, and pain relief

(https://www.grapplearts.com/develop-powerful-bridge-bjj/)

Step 3: Butt strength: Bridges

Time to take that newfound glute, hip, and low back awareness and apply it to some movement.

Elevated bridges are the perfect way to do just that. You’re going to be teaching your glute medius how to operate under a horizontal load (like what happens when you walk, run, or hike). You’re also going to learn to properly concentrically contract your spinal erectors, without hyper extending them. Lastly, you’re going to train how to posteriorly tilt your pelvis to get a maximum contraction in your posterior chain.

That’s a lot for one exercise.

Perform 2-3 sets of 10-20 reps daily.

Here’s some more on how to train your low back in a smart and safe manner.

Will soy really turn you into Bob from Fight Club?

Flutter Kicks rely heavily on engagement from the hip flexors. AVOID them and other exercises like crunches and sit-ups if you have tight hip flexors and/or low back pain.

(U.S. Air Force photo by Machiko Arita)

Step 4; Core strength: Side plank

Time to work your abs. Why? Because that’s how you attract a mate. Everyone knows that core definition is the singular way that most people choose a life partner, so of course, we need to do them every morning.

The real trick here is to choose an exercise that’s great for your core stability and building a shredded six-pack without working your already overactive hip flexors and potentially neutralizing the effect of the previous three steps. So don’t do the crunches from your PT test.

You’re going to do that with the side plank. But a real side plank, not that shit I see checked-out field grade officers doing during PT (looks like they’re just hanging out waiting for retirement.)

Watch the video for exact form cues. You’re going to:

  • keep your hips stacked,
  • keep your abs actively flexed by shortening the distance between your lowest rib and the top of your hips, this will also keep your spine in a neutral position
  • Keep your hips neutral/slightly posteriorly tilted by keeping your glutes engaged.
  • BONUS: abduct your top leg AKA lift your leg for additional core stress and some more glute medius work.

Perform 1-2 sets of 75% effort on both sides each morning. This is about training proper movement and muscular engagement, by staying at the 75% effort threshold you won’t push so hard that your form breaks down and potentially makes your low back issues worse.)

Will soy really turn you into Bob from Fight Club?

(Courtesy photo by the Indian Army)

Step 5: Spinal decompression: Hanging out

Time for some relief. Hang from your pull up bar or a door frame and decompress your spine.

This is something you should do whenever you have a chance. We spend all day with gravity compressing our spine together. Your low back ends up taking most of that pressure. By decompressing at the end, you are taking an opportunity to “reset” your spine each day into the proper posture and form that you just spent the last 5 minutes training.

Perform this for 1-2 sets of a max hold. (You’ll get some bonus grip strength work here as well.)

Here are some more great ways to relieve physical stress that you carry around all day.

Will soy really turn you into Bob from Fight Club?

You need to train in what you want to be good at… that includes not being in pain.

(U.S. Air Force photo by Senior Airman Nathaniel Stout)

When the results roll in.

You’ll start to feel relief almost immediately, but it’s going to take some time for all your pain to dissipate. That’s why this routine should be part of your life for the rest of your life. Consistency is key here.

We use our bodies every day, so we also need to treat/correct our bodies every day. That’s all this is.

If you want to feel something you’ve never felt before (like pain relief), you need to do something you’ve never done before.

Send me a message anytime to let me know how this morning routine is working to help relieve your low back pain at michael@composurefitness.com.

Don’t forget to join the Mighty Fit FB Group to surround yourself around like-minded people who also want to get strong, lean, and pain-free.
Will soy really turn you into Bob from Fight Club?

More at www.composurefitness.com

Will soy really turn you into Bob from Fight Club?
MIGHTY FIT

Is cold weather training good for your immune system?

Freakin’ Russia, man! That country is everywhere in the news these days. Whether it be unexplained deaths of Putin’s opposition, election meddling, weird political memes, or @lookatthisRussian they seem to be everywhere.

Because of this borderline second Cold War, the U.S. military has taken a renewed interest in cold-weather training. Russia is a cold place, and a foreseen conflict will probably occur, at least partially in the Arctic Circle. Not because it’s a “Cold” war, read a textbook!


With the potential that you may end up in some type of cold weather environment either in training or on an Op, it’s a good idea to take a look at what that exposure to the frigid cold may have on your body and mind.

You may have heard of cold shock proteins, you may have even dabbled with a cold shower or some Wim Hof breathing. Let me spare you the Ice Man’s Polish accent and just get to the good things that cold exposure is doing to your body.

Will soy really turn you into Bob from Fight Club?

Sgt. Bruce Allen, assigned to the 4th Infantry Brigade Combat Team (Airborne), 25th Infantry Division, proceeds to the rally point after completing an airborne training jump at Joint Base Elmendorf–Richardson, Alaska, in January 2018.

(U.S. Air Force photo by Alejandro Peña, Joint Base Elmendorf–Richardson Public Affairs)

Strengthens the immune system

Cold exposure three times a week for six weeks actually increases the number of immune cells that you have. Of course, that’s not the only magic combination of exposure that you have to do, it’s just what’s been tested.

Winter swimmers have some insane immune systems. It used to be just them bragging, but some real research has backed them up. It appears the cold water is making these people superhuman.

But that’s not the only benefit to cold exposure. There are a lot more ways that cold exposure can help you maximize your training returns.

Will soy really turn you into Bob from Fight Club?

A Soldier prepares to climb out of a hole cut into an ice-covered Big Sandy Lake after jumping in the water as part of cold-water immersion training for Class 19-01 of the Cold-Weather Operations Course on Dec. 13, 2018, at Fort McCoy, Wis.

(U.S. Army Photo by Scott T. Sturkol, Public Affairs Office, Fort McCoy, Wis)

Improved mood

Depressed? Angry? Outlook grim? Hop in an icy lake; it may be just the thing you need to shake your funk.

When you expose yourself to the cold, your body releases this hormone called norepinephrine (AKA noradrenaline) to constrict your blood vessels. This decreases the amount of heat you lose from your blood by decreasing the surface area of the blood.

There are a few side benefits to norepinephrine, one of which being that it also functions as a neurotransmitter in your brain that helps increase vigilance, attention, and mood.

Makes sense why a cold shower wakes you up!

If you’re a fan of hormones and neurotransmitters, check out how they impact your appetite in my free Ultimate Composure Nutrition Guide.

Will soy really turn you into Bob from Fight Club?

Cold Weather Leaders Course 19-004 students fire from the standing supported position at the Northern Warfare Training Center’s Black Rapids Training Site during the 10-kilometer biathlon March 12, 2019.

(Army photo/John Pennell)

Fixes your brain

Cold shock proteins are these things that form when you experience extreme amounts of cold exposure. They tend to be rather awesome for you. This is where some of the real hype about cold exposure comes from.

Scientists have even found that in mice, cold exposure results in this cold shock protein called RBM3.

If this seems questionable to you, check this out to see how these types of experiments actually work.

RBM3 appears to fix lost connections in the brain!

If you at all worry about dementia or just losing your mental edge, cold exposure should be on your to-do list.

Will soy really turn you into Bob from Fight Club?

In addition to cold-water immersion training, students were trained on a variety of cold-weather subjects, including skiing and snowshoe training as well as how to use ahkio sleds and other gear.

(U.S. Army Photo by Scott T. Sturkol, Public Affairs Office, Fort McCoy, Wis.)

Inflammation management

Inflammation is the key driver in the aging process, meaning the more you can manage unnecessary inflammation, the more likely you are to slow the aging process.

The aging process includes a lot more than just developing wrinkles. Things like joint degeneration, memory loss, slower recovery times, digestive efficiency are all included in the aging process. Basically, anytime something stops working the way you want it to, that’s the aging process.

Inflammation occurs when we hurt ourselves like a swollen joint. Inflammation also occurs from stress. If you’re always stressed, you’re always experiencing increased amounts of inflammation. Remember, more inflammation means more aging.

To help the physical symptoms of inflammation, try some cold exposure like cold water immersion or cryotherapy.

The cause of your chronic stress will take more effort; some simulated life-threatening danger may help, also meditation is a great help.
How you burn more fat through COLD EXPOSURE

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Burns more fat

The best for last. It appears that cold exposure increases the amount of brown fat we have. Brown fat is fat that is much more active than other fat tissue. The browner, fat tissue is, the more active it is because of the increased number of mitochondria that it has.

More active fat cells help us warm our bodies in cold environments through what’s called non-shivering thermogenesis. Basically, your body heats up without shivering. The amount of heat that you produce from this effect requires energy to conduct, AKA calories.

More brown fat means you have a higher metabolism. A higher metabolism while maintaining the same amount of food you normally eat is basically the same thing as going on a diet. That’s science for you.

Here’s some more science on other ways to burn fat!Cold exposure is another tool you should keep in your toolkit to keep yourself in the fight. That being said, it won’t make up for missed training sessions or a shitty diet. If you want to learn how to maximize cold exposure, diet, or your training, shoot me an email at michael@composurefitness.com.

Respond in the comments of this article on Facebook to keep this conversation alive!

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.

Will soy really turn you into Bob from Fight Club?

Cold exposure is another tool you should keep in your toolkit to keep yourself in the fight. That being said, it won’t make up for missed training sessions or a shitty diet. If you want to learn how to maximize cold exposure, diet, or your training, shoot me an email at michael@composurefitness.com.

Respond in the comments of this article on Facebook to keep this conversation alive!

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.

MIGHTY FIT

4 killer exercises that will get those traps ripped

Scientifically known as the trapezius, this incredible fibrous structure is attached to the lower portion of your occipital bone (at the base of the skull) and extends toward your thoracic spine. Too much medical mumbo-jumbo? Okay, it’s the muscle that makes you look like a King Cobra and tells everyone not to f*ck with you.

Some people are genetically blessed with prominent, defined traps, while the rest of us do standing shoulder shrugs in hopes of getting ours to grow just a little bit. But did you know that shoulder shrugs aren’t the only exercise that can develop these alpha-looking muscles?

In fact, there are a few ways to treat your traps — and they all start with isolation movements and heavy weights.


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Prone incline dumbell shrug

Usually, shrug rows are great exercises for toning your back but, with a slight change in positioning, they can help you nail that King-Cobra. By laying face-forward on the incline bench, you can greatly stimulate your traps with an isolated shrug movement.

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Reverse trap fly

What’s nice about this exercise is that you can use horizontal resistance bands to build those traps. The key here is to squeeze those muscles in a controlled manner throughout the entire motion. The traps aren’t often worked out on their own — be sure to remain mindful throughout the exercise and try to activate only the targeted muscle group.

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Prone press

Most of us are familiar with doing military presses to get buff shoulders. To really target your trap muscles, consider laying flat on your face — no, really. Prone presses may look kind of odd, but they are a great way to get blood to those muscles and bulk them up.

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Seated dumbbell shrugs

Unfortunately, most gymgoers do shoulder shrugs completely wrong. When they pull up on the weight, they tend to use their legs to bounce, giving themselves an extra boost. To get your traps to grow, you have to stimulate the muscles, which means isolating the movement. So, sit before you shrug.

This helps remove the bounce and makes the exercise tougher — which is what you want.

MIGHTY FIT

The honest truth about these trendy diets

This time of year, the subject of dieting is very popular with the promise of quick weight loss, but it’s important to carefully choose your weight-loss strategy. Doing so can help you can drop unwanted pounds safely and successfully — and boost your performance. The below info was provided by Ms. Carolyn Zisman, a nutritionist working at the Human Performance Resource Center.


Low-carb diets

Diets that are typically very low in carbs (less than five percent of calories or 50 grams daily) and high in fat (70–80 percent) can put you into ketosis. This means your body is producing ketones, which uses stored fat (instead of carbs) for energy. Aside from glucose from carbs, ketones from fat are the only fuel your brain can use. You might lose more weight on a moderate-protein, high-fat diet than a typical low-fat one.

Will soy really turn you into Bob from Fight Club?

(U.S. Navy photo by Mass Communication Specialist 1st Class Todd A. Schaffer)

Additionally, you can lower some risks for heart disease and type two diabetes. These diets also eliminate sugars and sweeteners, and they help you increase your intake of vegetables, omega three-rich seafood, nuts, and seeds. However, keto-type diets eliminate all grains, pastas, breads, beans, starchy vegetables, and nearly all fruit, which are critical sources of fiber, vitamins, and minerals. Carb restriction also might lead to underfueling, hunger, fatigue, depression, irritability, constipation, headaches, and “brain fog,” which can affect your performance. Ketosis might make it harder to meet the extreme physical and mental challenges of your duties, too.

Keto-type diets are also tough to maintain because there are carbs in nearly all foods, including fruits, vegetables, legumes (beans, lentils, and peanuts), dairy products, and grains. Since your body needs to sustain ketosis for weight loss, it might be especially hard in environments with limited food options.

“Caveman” diets

High-protein, moderate-fat diets focus on foods that your hunter-gatherer ancestors ate, including fruits, vegetables, lean meats, fish, nuts and seeds. They’re also high in fiber and low in sodium and refined sugars. In addition, they’re generally healthy and not too hard to follow — whether you’re at home, the mess hall, or eating out.

Since these diets rely heavily on fresh food, it sometimes can take longer to plan meals. Fish and grass-fed meat can be expensive, too. Caveman-type diets also exclude entire food groups—such as whole grains, dairy, and legumes—and increase your risk for nutrient deficiencies. Also, there’s no difference in a high-protein, low-carb diet vs. a reduced-calorie diet for weight loss.

Will soy really turn you into Bob from Fight Club?

Vietnamese chefs teach Sailors assigned to the aircraft carrier USS Carl Vinson (CVN 70) how to prepare local dishes.

(U.S. Navy photo by Mass Communication Specialist 2nd Class Tom Tonthat)

Carbs are your body’s preferred fuel source, and limiting them can lower your performance. While a low-carb diet is easier to do because you can eat carb-rich, starchy vegetables such as potatoes or squash, there might be times when this isn’t practical, especially if you’re on a mission with MREs or limited produce.

Intermittent fasting

Intermittent fasting (IF) essentially involves skipping meals for partial or full days (12–24 hours), severely restricting calories for several days in a row, or eating under 500 calories on two non-consecutive days.

While some research from animal studies shows that restricted eating might benefit longevity, there’s no evidence that it affects longevity in humans. However, those diagnosed with type two diabetes might be able to manage their blood sugar with IF. Fasting also can be effective with an average weight loss of 7–11 pounds over 10 weeks.

Still, IF can be hard for someone who needs to eat every few hours to sustain energy for physical and mental performance. Some will overeat on non-fasting days, so IF isn’t recommended for those with disordered eating or type one diabetes — or if you take medications that require food.

Weight loss comes down to energy balance: Eat less or move more to burn extra calories. In terms of performance, you need to eat more often to ensure you’re always sufficiently fueled, so fasting can be a challenge.

Cleansing or detoxification

“Detox” diets — also called “cleanses” or “flushes” — claim to help remove toxins from your body, leading to weight loss. Cleanses includes diets, supplements, drinks, laxatives, enemas, or a combination of these strategies.

Non-laxative cleanses or juice fasts can jump-start quick weight loss, but you still need to follow up with a proper approach that is realistic and sustainable. Since your calorie intake is very low on these particular days, it also can affect your physical performance.

Will soy really turn you into Bob from Fight Club?

Fort Monroe’s Staff Sgt. Joshua Spiess prepares a head of garlic while competing for the Armed Forces Chef of the Year.

(U.S. Army photo)

Detox-related weight loss is often only temporary and likely results from water loss. You also might gain weight when you resume normal eating. Extreme low-calorie diets can lower your body’s basal metabolic rate (the number of calories needed to perform basic, life-sustaining functions) as it struggles to preserve energy. Detox diets, which often require some fasting and severely limit protein, also can cause fatigue. They can result in vitamin, mineral, and other essential nutrient deficiencies in the long term, too. And the jury’s still out on whether detox diets actually remove toxins from your body. Depending on the ingredients used, detox diets also can cause cramping, bloating, diarrhea, nausea, vomiting, and dehydration, so they aren’t recommended for healthy and safe weight loss.

What’s the best way to lose weight and keep it off?

Quick weight loss (more than two pounds per week) can backfire in terms of health and weight maintenance. If you eat too little, your body might use muscle for fuel, instead of carbs (primary fuel) or fat (secondary fuel). Muscle burns more calories than stored fat, so losing muscle can actually slow your metabolism and ultimately make it harder to lose weight and keep it off.

The best approach is one that provides enough fuel — fruit, vegetables, whole grains, low-fat dairy, lean meat, fish, eggs, nuts, and healthy fats — to perform your duties and preserve muscle. Read HPRC’s “Warfighter Nutrition Guide” for tips to maintain your overall health and body weight.

For safe weight loss, make sure you are not causing harm and still have enough physical and mental strength to perform well. Work with your healthcare provider or a registered dietitian to create a healthy eating plan. You also want to make lifestyle changes that include exercise, so you can stay in warrior-athlete shape.

MIGHTY FIT

6 of the best pieces of workout equipment you can build on deployment

Working out in the military is like breathing oxygen — it keeps you going. Every troop is required to train their bodies to make themselves stronger, both mentally and physically. Not only does exercise toughen you up, it’s a great way to relieve the work-related stress we carry with us throughout the day.


Although the military provides service members with some pretty upscale and modern fitness centers, those who are deployed to the frontlines have to come up with some clever ways to get that daily muscle pump.

Related: 7 best ways to pass time on a combat deployment

1. A Total Resistance eXercise station

Also known as TRX, this specialized suspension system was developed by former U.S. Navy SEAL Randy Hetrick. All you need is a set of TRX straps and a sturdy platform on which to fasten them. The amount of exercises you can do with this contraption is limited only by the operator’s imagination.

Will soy really turn you into Bob from Fight Club?
You can’t start building a gym until you have a set of TRX straps on deck. (Alex Green YouTube)

2. A dip rack

Engineer stakes and Hesco barriers are readily accessible while stationed on a FOB. So, simply grab two engineer stakes and stab them into the Hesco and, boom, you’ve got yourself a dip rack.

3. The mighty sandbag straight bar

You can either tie a full sandbag to a metal pipe with 550 cord or rip a hole in the bag and slide the pole through. Either way, you now have a weight with which to do a few arm exercises.

Will soy really turn you into Bob from Fight Club?
The sandbag straight bar. There’s nothing like using what you have to bulk up. (Alex Green YouTube)

4. Tires

Alright, so there’s no construction required here, but wherever you get stationed, if there’s armored vehicle driving around, you can find a tire and start flipping that sucker.

Will soy really turn you into Bob from Fight Club?
This Marine flips over heavy tires from an armored vehicle to get his daily workout. (Alex Green YouTube)

Also Read:5 fitness tips to prepare you to become a combat medic

5. Chain raises

When armored vehicles break down or get damaged, they get towed out of trouble using heavy metal chains. Guess what? If you tactically acquire a set or two, you can now lift the hell out of them as many times as you want.

Will soy really turn you into Bob from Fight Club?
This Marine holds two heavy humvee chains to do a set of front raises during his deployment in Afghanistan. (Alex Green YouTube)

6. Pull-up bar

Pull-ups are some of the best strength training exercises for someone looking to build up their upper body — and they’re also the most accessible. All you’ll need to set up a station is a sturdy bar and a structure to mount it on.

MIGHTY FIT

Fantasy Football After Action Report: Week 9

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

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Blue chip medal

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

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Loss of rank

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

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Promotion watch

Kenyan Drake, RB, Dolphins Cardinals- Wow, guess leaving the Dolphins is all it takes to become fantasy relevant.

Emmanuel Sanders, WR, Broncos 49ers- Wow, guess leaving the Broncos is all it takes to become fantasy relevant.

Mohamed Sanu, WR, Falcons Patriots- Wow, guess joining the Patriots and the greatest quarterback of all time, is all it takes to become fantasy relevant.

This one-handed INT by Daryl Worley #RaiderNation #DETvsOAK : FOX : NFL app // Yahoo Sports app Watch free on mobile: http://on.nfl.com/mDdIMn pic.twitter.com/b1I1Zj8vk6

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Most insane play of the week

Daryl Worley

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.

MIGHTY FIT

No sports? What happens now?

So this week was a bit strange, huh?

With the spread of the coronavirus around the country, we saw the unprecedented stoppage of sporting events around the world and in the United States. Starting with several universities canceling conference tournaments, the NCAA decided to ban crowds from its venerable tournament. That alone was big news until the NBA suspended operations after a player tested positive. The resulting snowball turned into an avalanche the likes of which we have never seen. Play stopped after 9/11 and the Kennedy assassination, but not like this. We will see how things shape up long-term but in the meantime, we can start to wonder what comes next.


NBA

After the positive test of Rudy Gobert (two days after his ill-conceived hijnks with the press corps’ mics and recorders), the NBA immediately suspended operations. While Adam Silver, the NBA commissioner said that it would be about 30 days at this point, the season could still be in jeopardy if the spread of the coronavirus worsens.

We can be looking at the NBA picking up with the playoffs and running them into July. Not a bad prospect, but there are many things to consider outside of the virus. The NBA has to worry about TV revenue (a big portion comes from playoff broadcasts); the loss of revenue may affect player salaries and negotiations and potentially the draft lottery. The Olympics and players’ union requirements will also factor into the future of the NBA season.

Will soy really turn you into Bob from Fight Club?

NHL

In almost the same category as the NBA (minus the Olympics), the NHL suspended their season after the NBA. With multiple teams sharing the same locker rooms and facilities, it made sense. We can also be looking at hockey in the summertime as well. The league can pick up with the playoffs (which, in my humble opinion, is the greatest playoffs in any sport), but other questions also factor in as well. You will also have to deal with the players’ union here. Players might not get paid during this time, so look to management and unions to work closely to make sure the suspensions for both the NBA and NHL don’t cause labor issues as well.

The NHL has asked teams to make sure that arenas are available through the end of July, but that also brings up logistics. Running both the NBA and NHL with adapted schedules into the summer might be too much to sort out.

The NHL does have a rule that says that in the event of a shutdown, the team with the most points would be the Stanley Cup champion if the season doesn’t continue. That would mean the Boston Bruins (ugh) might get the Cup. I don’t even think Bruins fans would be happy if it ended that way.

NCAA

Well, the good news is you wont get insanely mad this year that the girl at work who picked winning teams based on which mascots were “cuter” will have a better bracket than your highly researched, data-driven bracket.

Joking aside, March Sadness is real. The NCAA decided to cancel both the Men’s and Women’s tournaments and it looks like they will not be rescheduled at this point. The bad news continued when word spread that both the Men’s and Women’s College World Series were also canceled. Most schools and athletic conferences have canceled or suspended team sports.

The NCAA will lose a lot of TV money due to the cancellation of the Big Dance. And a lot of sponsors, advertisers, and corporate partners won’t get the return on investment they would from the exposure.

But…. The real losers in this is the student athletes. Not going to get into if they should get paid or not, but the fact remains that a lot of seniors across many sports just saw their athletic careers potentially end with a series of press releases.

Will players lose this year of eligibility? Will they be able to come back next year? That question looms large as scholarships and recruiting come into play. Most schools have also canceled recruiting activities as well so look to see the fallout from that.

College football has been affected with the cancellation of spring games and practices. Look for more schools shutting down football activities in the next 2-3 weeks.

Will soy really turn you into Bob from Fight Club?

MLB

Even the most die-hard baseball fans would have to admit there has been an attendance problem the last few years. Ticket sales have dropped, and teams have struggled to fill the seats. Luckily, the TV money is what moves the league now. But when the coronavirus news spread, MLB was forced to cancel all spring training games and have, for now, pushed back Opening Day by two weeks.

Believe it or not, this might be good for baseball long term. There have been calls to shorten the season to the original 154 game length or even more. Fewer games might make things more meaningful in the dog days of summer and keep attention spans locked in. But there are major drawbacks too. Instead of baseball owning the summer like they usually do, they will have to potentially compete with the NBA, NHL, Olympics and MLS who now will be on TV as well.

NFL

Right now, the NFL has not been affected much other than practice facilities being closed down. But the big question right now is the draft. Scheduled to take place in Vegas this year, the NFL might be skittish to have the event with such a large crowd attending. League meetings have also been postponed and players will soon find out if they have to attend dreaded OTA this summer.

Will soy really turn you into Bob from Fight Club?

XFL

While most leagues have a security blanket to fall back on for now, the upstart reincarnation of the XFL doesn’t, so it made sense that they were among the last to announce the end of their 2020 season. The first year for any new sports league is tough. What makes this bittersweet was that the XFL was doing really well and had a lot of good press. (Those sideline interviews were pretty awesome.)

It sounds like the league has enough capital to get it through its first three years, but the loss of exposure will hurt. That being said, look for Vince McMahon and his team to come back stronger in 2021.

NASCAR

NASCAR flirted with the idea of racing with no fans in the stands. While it would suck for fans wanting to attend, there was hope that racing would still continue as planned. But it looks like the first race since the news, set to take place in Atlanta, has now been postponed. NASCAR has an extremely long schedule from February to October so it will be interesting to know if these races will be raced at all this year. As more states issue decrees prohibiting large gatherings, look for the potential for more cancelled races.

Will soy really turn you into Bob from Fight Club?

Formula 1

The most expensive and glamorous sport in the world was put into park yesterday when the Australian Grand Prix, the official start of the F1 season, was cancelled. It was surprising it got that far. The McClaren team had already pulled out due to a team member testing positive for coronavirus, and the likelihood that all teams and drivers who hang out in the paddock and pit lane have been exposed is high.

But the organizers waited until right when fans were lining up before cancelling. This morning, they also cancelled the Bahrain and Vietnam Grand Prix, which were to be held next. The Chinese Grand Prix had already been postponed

With the events rotating around the world, it is hard to imagine Formula 1 (as well as Formula 2 and Formula E) being able to transport hundreds of drivers, mechanics, engineers, team members, tv crews, and logistic personnel around the world without any risk. There is a good chance most of the season might be scrapped.

MLS

Major League Soccer announced a delay in the season relatively quick. The Women’s and Men’s teams also cancelled friendlies that had been scheduled. MLS has grown rapidly in teams and fans the last few years, so this is a setback as far as capitalizing on the growth. That being said, the biggest challenge to MLS would be when play resumes. They have held their own (and then some) competing with baseball in the summer. But a delayed NBA and NHL schedule would definitely hurt attendance and most importantly TV ratings.

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Champions League and European Soccer

Leagues across the continent have been cancelled. Serie-A, Italy’s top tier league was the first following the disastrous outbreak that has gripped that nation. Spain followed suit with La Liga. Today the English Premier League and the German Bundesliga have been suspended as well. These leagues were headed into the final part of their season. While they don’t have playoffs like American league sports, they do have a promotion and relegation system in place. A prolonged suspension could cause significant issues with that, as promotion into top tiers and relegation into lower level tiers usually results in a gain or loss of tens of millions of dollars.

Golf

The PGA yesterday announced the suspension of all tournaments up to the Masters, giving sports fans around the country hope that the “Tradition Unlike Any Other” would survive the onslaught of cancellations. But hope died this morning when the Masters put out a statement saying all activities would be postponed. Much like NASCAR and Formula 1, the steady stream of events on the calendar might make it hard for even a venerable event like this to be held this year.

Olympics

The massive summer event will be held in Tokyo, Japan this year. While we don’t have any word yet on the impact to the Summer Games, national teams and governing bodies have put a hold on training and activities while the coronavirus is dealt with. The growth of the virus will have an effect on the Games if things get out of control. The mass amount of people that would come into and exit Japan for the one-month sports extravaganza would likely test the government’s abilities to track any carriers from countries that have had outbreaks. That is, unless they ban certain countries from attending. In all likelihood, look for the Olympics to keep things on track as is and look to see what other sports leagues and organizations do in the next few months.

While the loss of sports is huge, and the impact on local economies will suffer, we do want to note that it seems like all leagues, organizations and government officials are doing the right thing during this time of uncertainty. Hopefully it is all over soon and we can back to being fans again.

MIGHTY FIT

Marine Corps veteran holds a plank for 8+ hours to break a world record

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: 

 

NOW: Everyone should see these powerful images of wounded vets

OR: 5 problems infantry Marines will understand

MIGHTY FIT

The best streaming workouts right now were developed in prison

Working out regularly is always necessary. It’s even more necessary now that we’re all social distancing at home due to coronavirus. Coss Marte, the founder of the prison-style fitness workout Conbody, can help.

A former drug kingpin and three-time felon, Coss knows a thing or two about being cooped up and devised a workout system that helped him stay in shape in a very small, confined space.

“When I was in solitary confinement I had to develop my own routine. I would wake up, eat breakfast, do a workout, read, then write letters,” Marte told Fatherly from his New York City home where he, quarantined like the rest of us, spoke over the phone. “There were times that I ran in the prison yard, but when I was stuck in solitary, it was just the side of my bed. And I had exercises that were pure function.” Those exercises? Sitting down. Getting up. Stepping up from the bed and stepping down. Duck walks. Bunny hops.

Marte now lives at home with a 12-year-old and runs Conbody, which is a gym and streaming workout service that is intense, motivating, and requires little room and less equipment.

Will soy really turn you into Bob from Fight Club?

“Our workout is in small, constrained spaces because I developed it in a prison cell,” he says. That’s all you need. Here, then, are Coss’s tips for staying in shape when space is (very) minimal.

Keep Your Space Minimal

“If you have a yoga mat, put it down. I personally don’t do anything. I didn’t have anything when I was incarcerated. Sometimes i use a little towel for my wrists, but that’s about it.”

Go Barefoot

“Do it barefoot. You activate more muscles. You’re feeling the ground. There are other muscles in your feet that really activate coming up your legs. It’s the cheapest workout,” he says.

Don’t Rely on Indoor Workouts

Also, go outside. Take a walk. Try to distance yourself. But get some fresh air.

Let Your Kids on In the Fun

“Bring your kid into a workout routine. If they love to move and see someone live on a video camera,” Coss says. “I’ve done facetime videos with someone who was living in Minnesota and the kids were running around the mat. It was annoying but then she had her kid join.”

Stream Classes

Without motivation, you cheat. You don’t push it. You gain (weight). Finding a live class is best because they can see you (technology!) and push you. Try Conbody.com for regular streaming classes at 8, 1, and 530. “We see you and call you out and push you to the other level,” says Marte. If that’s not your style, there are also shorter, more anonymous online on-demand workout classes there, unlimited for / month.

Will soy really turn you into Bob from Fight Club?

Change It Up

“When I’m working out I don’t mind repetition, but the workouts that we developed are not that competitive,” says Marte. “I include anywhere from 20 to 40 different moves. It’s really changing. High-paced. No breaks. Going from one exercise to the other. Let your body rest and activate.”

You’re Going to Eat More. So Eat Healthy

“I’m eating more. Not really going outside as much,” says Marte, preaching to the proverbial choir. “I think under circumstances try to limit yourself. There’s a lot of temptations. At least try to pick on something healthy. Nuts. fruit, apple. Bananas. Celery sticks. Carrot sticks.”

This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.

MIGHTY FIT

Recovery is just as important as working out — Here’s why

A general assumption is that in order to lose weight, gain muscle, or get in better physical shape, you have to work more and work harder. While it’s true that the body must be put under stress in varying degrees for muscles to grow, what is sometimes overlooked is the importance of not working — the recovery process.

Anytime you deadlift, squat, bench press, or exceed the normal limits of daily activity, your muscles experience micro-tears. In response, your body releases inflammatory molecules called cytokines that activate the immune system to repair the muscle. Your body triggers delayed onset muscle soreness (DOMS) — that dull achy feeling you may experience 24 to 48 hours after the activity.


DOMS are local mechanical constraints. It’s your body telling you to stop using the muscle group and to start recovering the affected area.

Will soy really turn you into Bob from Fight Club?

(Photo courtesy of Katie Whelan.)

When deciding which recovery techniques to use, various factors must be considered, such as age, gender, physical fitness level, and the activity that was performed.

There are a growing number of techniques being used by athletes; however, proper sleep, nutrition, and hydration are key.

Sleep

Sleep is a vital aspect of muscle repair and growth. While you sleep, your body goes into full repair mode. As you enter the N3 stage of non-REM sleep, your pituitary gland releases human growth hormone, which stimulates muscle growth and repair. Not only does sleep replenish the muscles, but it also recharges the brain — allowing for productive workouts the following day.

Will soy really turn you into Bob from Fight Club?

(Graphic courtesy of Bodybuilding.com.)

Eat

Exercise causes the depletion of glycogen stores and the breakdown of muscle protein. Consuming both carbohydrates and proteins within 30 minutes of your workout can improve recovery. Carbohydrates refuel your body, allowing you to restore lost energy sources, while proteins help repair and build new muscle cells. It is recommended that you consume .14 to .23 grams of protein per pound of body weight and .5 to .7 grams of carbohydrates per pound of body weight.

Hydrate

Proper hydration is imperative both during and after your workouts. During strenuous exercise, your body sweats to maintain temperature, causing fluid loss within your body. You can find your sweat rate by weighing yourself before and after exercise — then replenish your body by drink 80 to 100 percent of that loss.

Additional recovery techniques can be used in conjunction with the basics.

Will soy really turn you into Bob from Fight Club?

By reducing the weight and volume, weightlifting becomes active recovery.

(Photo courtesy of Katie Whelan.)

Active recovery

Active recovery is a way to flush out the by-products produced by exercise. To do this, choose an activity and lower the intensity to just above your resting heart rate. Some examples include brisk walking, jogging, cycling, yoga, and weightlifting at lower weights and volumes.

Hydrotherapy

Hydrotherapy — such as cold water immersion (CWI), hot water immersion (HWI), and contrast water therapy (CWT) — is a common technique used by many athletes. Studies have shown that CWI is significantly better than others in reducing soreness and maintaining performance levels.

The easiest way to reap the benefits is to fill your tub with ice, run some cold water, and immerse your body for six to eight minutes. Ice baths can be painful at first, but they get easier with time.

Will soy really turn you into Bob from Fight Club?

U.S. Army 2nd Lt Chris Gabayan, left, and Air Force 2nd Lt. Rhett Spongberg talk about how they each pushed each other to conquer the course while they recover in an ice bath after the 2019 Alpha Warrior Inter-Service Battle at Retama Park, Selma, Texas, Sept. 14, 2019.

(Photo by Debbie Aragon/U.S. Air Force.)

Myofascial relief

The fascia is a thin connective tissue that covers our muscles. The purpose of myofascial relief is to break down the built-up adhesions and decrease muscle aches and stiffness.

If you’ve entered a gym in the last five years, chances are you’ve seen a foam roller — one of the most basic techniques to reduce muscle stiffness. In addition to foam rollers, sports massage and lacrosse balls have also been known to provide short-term increased range of motion and reduce soreness.

It’s easy to muster up an hour of motivation. Just turn up the music, scoop some pre-workout, and chalk up your hands. What’s not so glamorous is the time spent outside the gym — the 23 hours between training sessions. But it’s that time in between that determines your long-term results. Work hard — but recover harder.

This article originally appeared on Coffee or Die. Follow @CoffeeOrDieMag on Twitter.

Articles

Here’s how trigger-pullers train for tactical strength

Will soy really turn you into Bob from Fight Club?
U.S. Army Staff Sergeants Brian Weaver, left, from Philadelphia, and Matt Leahart, from O’Fallon, Mo., use exercise equipment in a room that has been converted into the gym on Combat Outpost Munoz, Paktika province, Afghanistan.


When we think about all the elements of fitness, it is not difficult to realize that strength training is a critical component to all candidates, students, and active members in any tactical profession. But how is Tactical Strength different from other strength-training programs for athletics?

Special Ops, military, police, firefighters, and first responder and emergency service personnel are the tactical professionals I deal with on a daily basis. The common denominator of these professionals who do their job at the highest level is STRENGTH. Tactical strength allows the athlete to potentially prevent injury, increase power, speed, and agility. But strength is also the initial phase of building muscle stamina. For instance, to get your first pullup requires strength. The strength exercise to get your 20th pullup requires a muscle stamina / endurance exercise, with strength as a starting point. Taking your strength foundation and evolving it into a muscle stamina and work capacity is the main difference between typical one-rep maximum (1RM) strength used in athletic training and tactical strength.

A tactical strength program should be geared to increasing work capacity, durability, and protect against injury, but not create world record lifts. You can have an advanced level of strength and still be good at running, swimming, rucking, or whatever cardio vascular endurance event your job requires.

Tactical Strength is the element of fitness that allows the tactical athlete to grab, carry, push, pull, or lift heavy pieces of equipment or people when needed. There are more elements of fitness required for the tactical athlete, such as endurance, muscle stamina, speed, agility, mobility, flexibility, and power.

However, unlike an athlete that specializes in a particular sport, the tactical athlete has to be good at ALL OF THE ABOVE elements of fitness. For the regular athlete, depending on your sport and the level of competition, you have to only be great in one to two elements of fitness.

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Flickr

Tactical strength is very similar to athletic strength. As with athletics, there are several types of strength that are required of the tactical athlete. A foundation in strength training means you have strong muscles, bones, and connective tissues of the core and extremities, as well as grip strength. Being strong and having a foundation of strength is critical to ALL of your other abilities. This does not mean you have to bench press or dead lift a truck, but being strong will assist in your ability to make power when you need it most. The most basic way to measure strength is to record the amount of weight lifted in one repetition. However, this program will focus more on the three to five repetition range for strength. While 1RM weight lifts are fun, the goal of this program is not to build competitive powerlifters, but strong tactical athletes.

Cardio vascular endurance can compete with maximum strength in many athletics, but the tactical athlete must remember that this is not a specific sport. There is never a need to ONLY specialize in a single element of fitness like strength, endurance, or speed/agility. You have to diversify to get good at all the elements of fitness (as discussed in previous article on fitness weaknesses), which may mean you do not beat your previous 1RM of a 400 pound bench or a 600 pound dead lift that you did in college. THIS ISN’T COLLEGE OR A SPORT! It is your job, and it could be your life or a team mate’s life if you lack any of the fitness elements. Neglecting too many of the elements by specializing in just one or two can be detrimental to your abilities to do your job at a high level.

Will soy really turn you into Bob from Fight Club?
Army Spc. David Helton, Company A, 2nd Battalion, 87th Infantry Regiment, puts more weight on the barbell at Combat Outpost Apache in Wardak province, Afghanistan. | DoD photo by Fred W. Baker III

How to build strength

Building strength is similar for the athlete and those in tactical professions, in that the progresses are typically linear with relatively lower repetition sets and longer rest periods. Adding mass (muscle) is one of the benefits, but there are many ways to progress each week with added strength. Take any lift (bench press, dead lifts, power clean, squats, weighted pullups, etc.) and try some classic and favorite GO-TO strength building plans, such as the following:

Drop sets: To do drop sets, change it up between sets by either decreasing reps while increasing weight, or decreasing weight with increasing reps. For strength, I like to do a 5, 4, 3, 2, 1 or a 10, 8, 6, 4, 2 with increasing weight for each of the five reps shown. You can also build up close to your one rep max and then, quickly and with little rest, drop the weight in regular 10 to 25 pound intervals after maximum effort at each weight. Do this until only the bar remains. However, this is more of a strength / muscle stamina lifting drill that is great for building work capacity.

Other Drop Sets / Double Drop Sets: Doing each weight twice before increasing the weight / decreasing the reps is another way to push max strength to new limits. The 4, 4, 3, 3, 2, 2, 1, 1 is such a set / rep scheme that works great as you push nearer to you 1RM effort.

5 x 5: You cannot go wrong with this classic strength set / rep routine. Choose a weight that is about 75 to 80 percent of your 1RM effort lift. Do 5 repetitions of that lift. Rest a few minutes and repeat for 5 sets.

Two-Pops: Another favorite is multiple sets of 2 repetitions. Increase the weight each set, starting with a light warmup set. Start to add weight, but only doing 2 reps per set. Increase weight each set and keep doing 2 reps until you can no longer achieve 2 reps. That 1 rep that you last recorded can be a 1RM for you if you take your time and rest for a few minutes in between lifting in the 2 reps sets.

Typically, these strength cycles can last 4 to 8 weeks and can go up to 12 weeks. Some like to only do lifts for a particular body part once a week. I prefer doing upper body lifts 2 to 3 times a week and full body / leg movements done 2 to 3 times a week. This type of frequency goes well with building work capacity needed for the tactical profession.

Do not forget that even though you are back in muscle-head mode, you cannot forget other elements. Yes, that means cardio as well. For our group, we arrange our strength training during a no run / non-impact cardio cycle, and it works nicely for proper gains in all lifts. However, we keep our cardio up with swimming, rucking, and other non-impact machines like rowers, bikes, and elliptical machines, mainly using speed intervals for the workouts.

In Tactical Fitness, you have to not only focus on a few components of fitness, but have a diverse program so you can remain good at all elements that may be important to your profession. Components like endurance, muscle stamina, flexibility / mobility, and even agility should not be neglected when the focus is purely on strength and power.

What are some of your GO-TO strength-building routines (set / rep schemes)?

Stew Smith works as a presenter and editorial board member with the Tactical Strength and Conditioning program of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist (CSCS). He has also written hundreds of articles on Military.com’s Fitness Center that focus on a variety of fitness, nutritional, and tactical issues military members face throughout their career.

Latest Fitness Books: Navy SEAL Weight Training and Tactical Fitness

MIGHTY FIT

Can you handle this 7-minute exercise routine?

As part of the crazy world of the military, our schedules are freakin’ hectic. We have a boatload of responsibilities to complete daily and, after everything’s done, we have to try and carve out time to get a solid workout in. That sh*t isn’t easy, but some types of exercise are easier to fit into a busy schedule than others.

So, to complement troops’ sh*tty schedules, some masterminds developed a workout technique called high-intensity interval training that will quickly get your heart pumping. The concept is simple, but effective: you perform short bursts of strenuous activity and sneak in even shorter periods of rest between.

Using this technique, trainers have come up with a 7-minute exercise routine that can be done virtually anywhere using just your body weight, a wall, and a standing platform. You’ll do 12 different exercises for 30 seconds each and reward yourself with 10 seconds of rest between each set. Although you don’t have to do the following motions in any particular order, we recommend that you start from the top with side straddle hops to get your blood pumping.

Let’s go over the routine:


First exercise: side straddle hops for 30 seconds, rest for 10 seconds.

 

Wall sit for 30 seconds, rest for 10 seconds.

 

Next exercise: push ups for 30 seconds, rest for 10 seconds.

 

 

Pretty sure you did this exercise in high school. Sit-ups for 30 seconds, rest for 10 seconds. 

 

Platform (or chair) step-ups for 30 seconds, rest for 10 seconds.

Side planks for 30 seconds, rest for 10 seconds.

Air squats for 30 seconds, rest for 10 seconds.

Triceps dips for 30 seconds, rest for 10 seconds.

Planking for 30 seconds, rest for 10 seconds.

Running in place for 30 seconds, rest for 10 seconds.

 

Lunges for 30 seconds, rest for 10 seconds.

 

 

Last exercise. Push up with side plank for 30 seconds, rest for 10 seconds.

 

 

After you complete the first round, if you’ve got more time and energy in the tank, then do another.

If you can’t find time to do at least one round of this exercise routine, you might want to rethink your lifestyle…

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