The ACFT: The Trap Bar Deadlift - We Are The Mighty
MIGHTY FIT

The ACFT: The Trap Bar Deadlift

The trap bar deadlift is crushing soldiers.

It’s a completely new element of any PT test for the armed forces. Strength hasn’t been tested in a three rep max before, let alone all the other novel elements of the new ACFT.

I’m not so concerned with potential low back injuries like some other critics of the trap bar deadlift have voiced.

I’m a fan. This type of test actually tests something many soldiers do nearly every day.

Picking something heavy up off the ground.

Of course, picking things up should be tested.

Here’s the skinny on the trap bar deadlift and how you can properly train for it so that you can max out the event.


How to train for the TRAP BAR DEADLIFT

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It’s not a true deadlift

The trap bar deadlift isn’t a true deadlift. It’s somewhere between a squat and a deadlift. As a hip hinge stickler. it’s hard to watch just about every video I’ve seen of soldiers conducting this movement. There’s too much knee flexion most of the time.

The trap bar deadlift DOES use more knee flexion than a traditional deadlift. BUT it doesn’t need all the hip flexion you guys are giving it.

The reason there’s more knee flexion is because the handles on the trap bar are closer to your center of gravity than the bar is during a conventional deadlift. This means you don’t need to hip hinge as far forward with a trap bar.

But you still need to hinge.

You should only be bending at your knees, and hips for that matter, as far as you have to in order to reach the ground. If any part of your body is moving, but the bar isn’t, you’re wrong.

The ACFT: The Trap Bar Deadlift

It’s a little bit like a squat and a little bit like a deadlift.

(Photo by Staff Sgt. Neysa Canfield)

It’s not a true squat

This may seem like a weird statement. It’s called a deadlift, not a squat so obviously, the trap bar deadlift isn’t a true squat. Hear me out though.

Lower body movements are generally broken into two main groups:

  • Knee dominant movements
  • Hip dominant movements

The king hip dominant movement is the deadlift. The king knee dominant movement is the squat. The trap bar deadlift isn’t wholly a hip hinge like the conventional deadlift, and it isn’t wholly knee dominant like the back squat.

It’s somewhere in between the two.

Which if we’re being honest is how you should ideally pick something up. The trap bar deadlift assumes that you’re getting the weight as close to your center of gravity as possible, and you’re recruiting the most amount of muscle as possible (quads, hamstrings, and glutes).

The ACFT: The Trap Bar Deadlift

Your hips should be lower and your knee angle should be smaller.

SO…It’s a hybrid

This is actually good. It means you can get more quad involved in the movement than a conventional deadlift. It also means you can get more hamstring involved than a traditional squat. This means you can be stronger in the trap bar deadlift…if you train for it properly with correct form.

How to ACTUALLY hinge at your hips

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Proper form: The handcuff hinge

The handcuff hinge is the go-to movement to teach a hip hinge. We are taught by people who don’t know what they’re talking about to fear lifting with our hips, often because lifting with the hips is confused with lifting with the back.

Your hips AKA your hamstrings and glutes can be the strongest muscles in your body if you train them using hip hinge movements like the deadlift or good mornings.

Use the handcuff hinge to help you commit the hip hinge pattern to your neural matrix. Check out the video above for specifics on how to perform it.

The ACFT: The Trap Bar Deadlift

This is a really basic way to prep for this test.

(I made this.)

How to train: 3 MONTH PLAN

Because the trap bar deadlift is a hybrid between the squat and the deadlift, it’s super easy to train for. You should simply break up your strength days into three main lower-body movements. It can look something like this:

  • Monday: Conventional or Sumo Deadlift 3 sets of 3-10 reps at RPE 8
  • Wednesday: Back Squat 3 sets of 3-10 reps at RPE 8
  • Friday: Trap bar Deadlift 3 sets of 3-10

Your rep scheme should change every 4-6 weeks. Let’s say your ACFT is Jan. 1, I would break up your rep scheme to something like this leading up to the event.

  • Oct 7- Nov. 2: Sets of 10 reps
  • Nov. 3-30: Sets of 6 reps
  • Dec. 1-28; Sets of 3 reps

You’re busy; don’t waste your time doing Alternate Staggered Squat Jumps or Forward Lunges. They lack the ability to load heavy enough and are unilateral movements that require a balance component that’s completely irrelevant to the trap bar deadlift. If you have a plan that uses these movements, throw it in the garbage.

The ACFT: The Trap Bar Deadlift

Being strong doesn’t necessarily mean you’re cool.

This article is intended to give you some basic information on the trap bar deadlift. It is by no means exhaustive. Respond in the comments of this article on Facebook or send me a direct message at michael@composurefitness.com with your sticking points, comments, or concerns on the trap bar deadlift.

I’m also making a push to keep the conversation going over at the Mighty Fit Facebook Group. If you haven’t yet joined the group, do so. It’s where I spend the most time answering questions and helping people get the most out of their training.

If you just want someone to do all the work for you so that you can just get in the gym and train. Here’s the exact plan you need to be doing to get your Trap Bar Deadlift up! It’s fully supported in the Composure Fit app. All the info you need is in that link and this link.

The ACFT: The Trap Bar Deadlift
Articles

You need to see this incredible B-1B Bomber crash landing

In a 1989 incident, the Air Force crew of a B1-B bomber found itself unable to lower the front landing gear during a training flight and was forced to execute an emergency landing in the dry lake bed at Edwards Air Force Base, California.


The four-person crew was executing a routine training flight without nuclear weapons onboard on Oct. 4, 1989, and realized three hours into the flight that the front landing gear was malfunctioning. Over the next nine hours, the crew worked to get the gear down.

The ACFT: The Trap Bar Deadlift
(GIF: YouTube/airailimages)

Investigators later blamed a hydraulic failure, but the crew in the air just knew that they had to reach the ground safely. The Air Force routed the plane to a dry lakebed in California that was often used for landing the space shuttle.

The dust of the Rogers Dry Lake bed is more likely than most surfaces to allow for a safe skid, reducing the risk to the crew and plane. The full landing is visible from a few angles in this video from airailimages:

MIGHTY FIT

4 ‘Can you do THIS?’ fitness challenges

So here’s the story. I normally run a few times a week, strength train and figure skate as often as I possibly can. (What can I say? I love knife shoes.) I’ve since gone through several quarantine phases. It started with, “I’m going to use this time to be in the best shape of my life!”…aka denial. It was then followed by stress baking, boredom snacking and finally my current stage: Trying my best to find balance.

Instead of stressing myself out with rigid fitness goals, I’m listening to my body and choosing workouts I actually feel like doing. For motivation, I’m trying a new fitness challenge each day to appreciate everything my body can do. (Even when I’ve eaten more onion and garlic pretzel chips than medically recommended.) These are a few of the exercises I’ve tried so far…can you do them all?


Stand Up From the Floor…No Hands Allowed!

Okay, this one sounds deceptively easy. Lay down on your stomach and try to get up without using your hands for help. Roll over, sit up, bend your knees, lean forward and try to rise to your feet. It doesn’t require exceptional strength, but you do need to have decent flexibility throughout your hips and hamstrings.

Balance on One Leg for 60 Seconds

Another exercise that sounds crazy easy, except that you have to do this balanced on the *ball* of your foot. You don’t have to raise all the way up to your toes, but your heel must be lifted off the ground for it to count. Start out with one hand on a chair or countertop for balance. First, lift your free leg up, keeping your foot pressed lightly against your standing leg for stability. Then, lift up onto the ball of your foot and start the timer.

This is a test not only of balance but of the strength of all the stabilizing muscles from your calves to your core. Thirty seconds and up is considered good, and 60 seconds is excellent. Pro-tip: Try focusing on keeping a tight core and flexing your glutes to hold the position longer!

Hold a Plank for 2 Minutes

The humble plank is a great, full-body exercise, and it’s pretty tough. Just hold the “up” part of a pushup as long as you can, making sure your back isn’t arched and your butt isn’t sticking up in the air — save that for yoga class! While you only need to hold planks for around 30 seconds to benefit from them, it’s fun to see how long you can hold them! (Not to brag, but I did it for 3.)

Pistol Squats

This is the toughest one on the list, hands down. To do a pistol squat, you extend one leg straight out in front of you and squat down to a minimum of 90 degrees- some people can go all the way to the floor! It’s super tough, and you need more than just strength. You need a ton of flexibility to keep your free leg from hitting the floor. A cheat as you work your way up to a full pistol squat is to hold onto a railing to lessen the resistance. I managed 5 before I couldn’t make it back up and fell on my butt.

Which exercise was the toughest for you? Hopefully, you surprised yourself!

MIGHTY GAMING

5 quality mobile games under $10 to play on standby

Quality. It’s what you expect from a product or service when you put cash on the table.

The majority of mobile games do not mesh well with a military lifestyle: You must be connected to the internet to play, you must purchase gems to access certain levels, there’s no auto-save, and microtransactions might as well be highway robbery. There are, however, some premium games from our childhood that are no longer PC exclusives that have found a home on iOS and Android.

The following list contains a selection of hand-picked games that are nostalgic, beautiful, require no internet connection, involved no microtransactions, and bring the quality you’d expect to come alongside a price tag. The reviews below are brutally honest because, well, if somebody’s going to pay good money, they should know the full value of their investment.

Hurry up and wait just got a whole lot more interesting.


Star Wars: Knights of the Old Republic iOS iPad Gameplay Review – AppSpy.com

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Knights of the Old Republic — .99

If you missed out on Knights of the Old Republic on the original Xbox or PC, this is the perfect chance to become familiar with this masterpiece. It is a mixes RPG and real-time elements that bring Jedi training to life. The story is, without a doubt, among the best in the Star Wars library and it’s genuinely fun.

The most noticeable weakness here are the graphics because it is a remake. However, you’ll get about 20-25 hours of unique playtime without doing the side quests. It’s worth the price tag.

Chrono Trigger iPhone Game Review – PocketGamer.co.uk

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Chrono Trigger — .99

Chrono Trigger is another classic titan of the gaming industry that features a semi-turn based battle system, which is beneficial to the military lifestyle because we may have to pause or close the game at a moment’s notice. You will easily spend over 40 hours on this title and still play more. The battle system gets a little tricky towards the late stages of the game, but that’s because you have more options to destroy enemies and a larger party to manage.

This title’s weakness lies graphics, which are admittedly dated, but they inspire those nostalgic feels. The review below is brutal, but it’s there so you know exactly what you’re getting for your hard-earned money. If you care more about story and gameplay than graphics, then this is the game for you.

Baldur’s Gate: Enhanced Edition iOS iPad Gameplay Review – AppSpy.com

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Baldur’s Gate — .99

Baldur’s Gate is remake of the classic that was one of the pioneers of RPG gaming. The new mobile adaptation has had a facelift in regards to the user interface, making it much easier to play on a touchscreen than the PC original. There is additional DLC for purchase in the store, but it’s DLC in the classic sense, not a microtransaction. It’s a legit extension, like DLCs are supposed to be.

Baldur’s Gate reminds me how much video game developers used to care about fan service and how the gaming community yearns to end this disgusting age of microtransactions in other games (looking at you EA).

Final Fantasy IV for Android Full Review

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Final Fantasy Series — .99 to .99 (and up)

It’s hard to go wrong with the Final Fantasy series, and most installments in the series are available for purchase on mobile app marketplaces. The remakes remain true to the originals while updating the graphics and adding auto-battle functionality. I played Final Fantasy III when I had down time in Afghanistan and it lasted me the first quarter of my deployment. That’s just one of the games and the strategy element does appeal to strategic minds. I played Final Fantasy IV when I was stationed in Okinawa and it was perfect for standing by for a formation and I didn’t even notice how long it took for the colonel to show up.

ROME: TOTAL WAR | AppSpy Review

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Rome Total War — .99

The Total War series is near and dear to the gaming community, but it does have its strengths and weaknesses. The key change from PC to mobile is the pause button, which is invaluable when you’re in the middle of kicking ass when LT calls a school circle just to tell you the trucks are delayed, again.

It does have auto-save, which is great for when standby is over, and you can pick up where you left off hours later when you’re inevitably standing by again. The game does crash sometimes, so make sure you save early and often. Other than that, it’s just like you remembered it in the good ol’ days.

MIGHTY TRENDING

North Korea snubs Trump on returning Korean War dead

North Korean officials did not show up to meet US officials to discuss returning the remains of US soldiers killed in the Korean War on July 12, 2018, and it’s essentially a slap in the face to President Donald Trump.

When Trump made history by meeting North Korean leader Kim Jong Un in Singapore in June 2018 under the stated aim of denuclearizing the rogue state, Trump didn’t get many concrete promises out of Pyongyang.

But one thing Kim agreed to in writing was “recovering POW/MIA remains, including the immediate repatriation of those already identified.”


“The repatriation of the Korean War remains is significant in that it partially closes a painful chapter in US-Korea relations,” Benjamin Young, a North Korea expert from George Washington University told Business Insider. “It’s significant from a historical perspective and is symbolic. “

But North Korea did not immediately repatriate any bodies. By blowing off the meeting, as South Korea’s Yonhap News reported, North Korea has shown it can be difficult even over symbolic gestures of kindness.

The ACFT: The Trap Bar Deadlift

Thousands of 100-year-olds asked Trump to get the bodies back?

After the summit, Trump really pressed the idea that returning the bodies was a significant achievement by making some dubious claims.

Trump said “thousands” of parents of Korean War soldiers asked him to get the remains back, but the Korean War took place from 1950-1953, meaning those parents would have been born around the 1920s, and approaching 100 years old today; it seems likely this figure includes surviving relatives of the deceased who are still seeking closure.

Later in June 2018, he claimed 200 bodies had been returned, but provided no evidence. North Korean officials have said they have identified the remains of about 200 US soldiers, so it’s unclear why North Korea would still be meeting if it had returned the bodies.

The ACFT: The Trap Bar Deadlift

North Korea leader Kim Jong Un inspects Chunghung farm in Samjiyon County.

(KCNA)

North Korea sticking it to Trump

North Korea’s latest snub follows Kim Jong Un electing to go to a potato farm rather than meet with Secretary of State Mike Pompeo and North Korean media bashing the US’s stance on denuclearization as “gangster-like.”

While Trump likely played up the demand by living US parents of Korean War veterans for their remains, returing the bodies would undoubtedly improve relations and build trust.

Kim has not agreed to take any steps towards denuclearization, and there’s ample signs that North Korea has continued to pursue nuclear weapons.

But Kim did agree to bring back the bodies. Sending the bodies back would demonstrate that North Korea can be trusted to some degree, and cost Pyongyang nothing in terms of military posture.

North Korea called for a US general to negotiate with them the return of the remains of US soldiers as soon as July 15, 2018, Yonhap reported.

If North Korea drags its feet on making good on an explicit promises to deliver a symbolic and kind gesture, it doesn’t bode well for the larger goal of denuclearization.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY HISTORY

This was Nazi Germany’s primary fighter

Unlike the United States, which threw at least a half-dozen outstanding fighters at the Axis in World War II (the F4F Wildcat, the F4U Corsair, the F6F Hellcat, the P-38 Lightning, the P-47 Thunderbolt, and the P-51 Mustang, just to name a few), Nazi Germany relied heavily on two major fighters throughout the war.

One of those planes was produced in staggering numbers, especially when compared to some of today’s planes. Its time in service extended two decades beyond the end of World War II and, in a stroke of irony, this plane actually went on to help a new country stand up against genocidal foes.

That plane was the Bayerische Flugzeugwerke Bf 109.


Many know this plane as the Messerschmidt Me 109, but that’s a misnomer. While it was designed by Willy Messerschmidt, the planes designed through the early stages of World War II had the prefix ‘Bf,’ which stands for Bayerische Flugzeugwerke, or “Bavarian Aircraft Factories” in English. It was only later that the company took the name of Messerschmidt — and with it, the ‘Me’ prefix.

The ACFT: The Trap Bar Deadlift

Nazi Germany built over 33,000 Bf 109 fighters.

(German Federal Archives)

The Bf 109 had a top speed of 359 miles per hour and a maximum range of 680 miles. Depending on the variant, Bf 109s were equipped with either 7.9mm machine guns or autocannons. Over 33,000 Bf 109s were produced during the war, making it the most-produced fighter aircraft in history. Even more Bf 109s were designed and built after the war in Spain and Czechoslovakia as well.

The ACFT: The Trap Bar Deadlift

Czech-built versions of the Bf 109, known as the S-199, served in the Israeli Air Force.

Some of the Czech versions, known as the Avia S-199, found their way to Israel where they served in the 1948 Israeli War for Independence. There, they fought against Arab forces in what the Secretary-General of the Arab League called a “war of extermination.” A plane that was once the arm of history’s most infamous genocide stood in opposition of the next.

The planes proved difficult to fly, however, and were replaced by 1950.

The ACFT: The Trap Bar Deadlift

Licence-built Bf 109s in Spain had a variety of engines, including the Rolls Royce Merlin.

(Photo by Alan Wilson)

Spain’s Hispano HA-1112, a designed based on the Bf 109, stayed in service until 1965. These variants were notable for using a variety of engines, the Rolls Royce Merlin famously used by the P-51 Mustang.

Learn more about this classic German fighter in the video below.

https://www.youtube.com/watch?v=GiRi1hmbz_0

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MIGHTY CULTURE

Video shows Delta Force operators swarming ISIS leader’s compound

The US military released video clips of the special-operations forces raid on ISIS leader Abu Bakr al-Baghdadi on Oct. 26, 2019, in northwestern Syria.

US Marine Corps Gen. Kenneth McKenzie Jr., the head of US Central Command, released the photos and video on Oct. 30, 2019, afternoon, showing US forces entering the compound in search of the ISIS leader.


The mission started at 9:00 a.m. ET on Oct. 26, 2019, in Syria, though US troops did not arrive at the compound until after dark.

No US soldiers were killed during the operation, but a military working dog was injured by live electrical cables after al-Baghdadi detonated a suicide vest in a tunnel. The dog has recovered from its injuries and returned to duty, according to McKenzie.

Fighters not associated with al-Baghdadi began attacking US troops from two locations, McKenzie said. US aircraft responded by attacking the militants.

Following the assault, the compound was hit by more munitions to prevent the location from becoming a shrine. Multiple armed helicopters, unmanned aircraft, and fighter jets were used to provide cover for the raid.

McKenzie shared before and after photographs of the building, describing it as a “parking lot with large potholes” and “not memorable.”

The ACFT: The Trap Bar Deadlift

Before and after photos of the compound in northwestern Syria.

(Defense Department)

The US troops detained several noncombatants, including 11 children, who were later released.

“Despite the violent nature of the raid, and the high profile nature of this assault, every effort was made to avoid civilian casualties and to protect the children that we suspected would be at the compound,” McKenzie said.

Four women and one man inside the compound were considered threats and killed after they “did not respond to commands in Arabic,” McKenzie added.

This article originally appeared on Business Insider. Follow @BusinessInsider on Twitter.

MIGHTY HISTORY

How this Union Army added insult to injury with its battle flag

By the time the Army of the Ohio joined General William T. Sherman’s Atlanta Campaign in 1864, it had already repelled Confederate attacks on Ohio and marched South through Tennessee, chasing John Bell Hood through the Battles of Knoxville and Nashville. After burning Atlanta, the Union XXIII Corps, which made up the bulk of the Army of the Ohio, stopped to create a historical wonder: the world’s best battle trophy.


It turns out that Civil War combat isn’t very kind to the remnants of battle flags, especially those of the losing side. And after years of constant fighting, and a whole lot of winning, the XXIII Corps had a lot of captured Confederate flags.

The ACFT: The Trap Bar Deadlift

I don’t know if you see where this is going.

With all the wear and tear on their own battle flag, the Army of the Ohio decided they required a new flag to fly as they might soon be helping General Sherman March to the Sea. You don’t want to burn Savannah without looking your best. It’s a good thing Confederate battle flags decided to use the exact same colors the XXIII Corps required for its flag.

Using the best pieces of the captured enemy flags they had, the Corps decided to form a new battle flag of their own, made entirely from the shredded, battle-scarred remains of their defeated enemies’ banners. They even happened upon more of the cloth after capturing Macon, Ga. The finished product was actually made for them by the 98th Illinois Regiment.

The ACFT: The Trap Bar Deadlift

The flag itself was recently auctioned off for the low, low price of over ,000. Check it out over at Heritage Auctions.

MIGHTY HISTORY

That time high-value POWs were rescued from Nazis by the Nazis

Nazi SS forces tasked with guarding the Nazis’ most high-value prisoners finally moved them all to a single place as the war (and the Nazi party) was nearing its end. Among those were troops with famous names, like Churchill. There were former world leaders who happened to be of Jewish descent, like Hungary’s Miklos Kallay. Prince Philip Von Hesse was there, too. And there were members of high-ranking military families, like the Von Stauffenbergs (whose patriarch famously tried to kill Hitler in the Valkyrie plot).


The group ended up in Niederdorf, in Italy’s South Tyrol region. The infamous SS guards decided to move all their high-value eggs from the infamous Dachau camp into one basket in Italy. Aside from the aforementioned famous prisoners — who were each antithetical to Nazi values — there were British and American troops there, ones known for multiple, repeated escape attempts. There were also relatives of famous foreign dignitaries, like Soviet Foreign Minister Vyacheslav Molotov’s nephew.

In all, there were 140 of the Nazis most high-profile undesirables, each too valuable to be allowed to be captured by oncoming enemy forces. It wasn’t just for their propaganda value, but also their intelligence value. The SS had orders to keep them from being captured by the enemy — by any means necessary. One former German officer, equivalent to a colonel, was also among the prisoner population at Niederdorf. He was incarcerated for allowing a retreat on the Eastern Front against the Red Army, and he knew what the SS might do if pushed.

It was that dedicated German officer who managed to get word out to an old friend that they and the rest of these prisoners were in more mortal danger with every passing day.

The ACFT: The Trap Bar Deadlift

Conditions at Dachau were not suitable for this small group of hostages.

(U.S. Army)

The prisoners could not be taken to existing concentration camps. It turns out that camp commandants were not accepting new arrivals by this time, mid-April, 1945. The war would soon be over and each was busy covering his ass and the asses of those around him. So, SS-Obersturmführer Edgar Stiller took his lot to a hotel in Niederdorf. The only problem was the hotel was occupied by three German Wehrmacht Generals, so the townspeople of Neiderdorf put them up, feeding and sheltering them.

During their stay German Oberst (colonel) and prisoner Bogislaw von Bonin managed to reach one of the generals at the hotel via telephone. He warned General Hans Roettiger that the prisoners would be massacred by the SS if the Army did not intervene. The only problem was Roettiger was accompanied by SS General Karl Wolff.

The ACFT: The Trap Bar Deadlift

Hauptmann (Captain) Wichard von Alvesleben after World War II.

Not to be outdone, Roettiger ordered Hauptmann (Captain) Wichard von Alvesleben and his men stationed to the west of Niederdorf to the scene. After learning that Stiller did intend to kill his VIP prisoners using a bomb aboard their transport bus, Alvesleben and the Wehrmacht moved on the town and liberated the Allied prisoners. But the trouble wasn’t over right away.

After herding the prisoners into the town hall and reinforcing it with 15 noncommissioned officer and a heavy machine gun, the Wehrmacht troops demanded the SS guard withdraw from the town and leave the prisoners. Alvesleben even called his cousin, also a Wehrmacht Hauptmann, who reinforced the regular army by surrounding the SS in the town square with another 150 men.

Outnumbered, the SS guard left.

The ACFT: The Trap Bar Deadlift

Colonel Bogislaw von Bonin (center) with fellow hostage and British intelligence officer Sigismund Payne Best (dark suit right) shortly after liberation by the United States on 5 May 1945.

The prisoners and their Wehrmacht guard marched to the nearby Hotel Pragser Wildsee where they spent the next few days, guarding against German Army deserters and Italian Partisans. They were soon liberated by the arriving American Army, who repatriated the VIP hostages back to their host country and arrested the Wehrmacht.

The hostages, of course, spoke in the defense of the German Army regulars who came to their aid against the SS. The kind-hearted Hauptmann Wichard von Alvesleben would survive the war and live for another 30-plus years.

MIGHTY MOVIES

7 of the best hand-to-hand fight scenes, ranked

Audiences across the globe love to grab their popcorn, sit down in front of the big screen and watch an intense action film that is so vivid they forget they’re spectators in a narrative story. With all the explosions and epic dialogue film directors pride themselves on recording, taking the story to the next level with a hand-to-hand fight scene just might be what an action-packed movie needs to become legendary.


Although great hand-to-hand fight scenes are complicated to produce, a few films managed to pull the epic close-quarter battles off.

Here are a few that happen to get them right.

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

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Black Mamba vs Cobra Head in ‘Kill Bill: Vol 1’

When moviegoers showed up to the theaters to watch one of Tarantino’s first films, they knew they were going to get clever dialogue and a whole bunch of “f” bombs. Little did they know, two non-martial artists (Uma Thurman and Vivica A. Fox) were about to treat the audience to a badass hand-to-hand fight scene that would get temporarily interrupted by a young girl.

Since both women are warriors, they continued to battle it out, even with a little girl in the house.

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Bringing a knife to a pen fight in ‘The Bourne Identity’

Before this film, Matt Damon wasn’t known for doing many action films, unless you count the third act of Steven Spielberg’s war epic Saving Private Ryan, which he had done four years prior.

However, once Damon stepped in the role of a government spy who had lost his memory, audiences were pleasantly surprised by the Good Will Hunting star as he got down-and-dirty for his dope fight scene.

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Neo vs Agent Smith in ‘The Matrix’

We don’t think we have to setup how f*cking cool this movie is, so we won’t, but whoever the hell thought Keanu Reeves could scrap it out like a Kung Fu master was beyond everyone.

If you thought you could predict that, well, then you’re a liar.

The scenes where Neo took on Agent Smith were over-the-top outstanding and proved that Johnny Utah from Point Break could save the world as the chosen one.

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The hammer beating in ‘Old Boy’

In 2003, Chan-wook Park directed a gritty film about a man who was kidnapped and imprisoned for 15 years before being let go, only to learn that he must find his captor within the next five days.

If you haven’t seen this film, watch it this weekend. You’re missing out. But if you don’t have time, at least watch this single shot fight scene where the protagonist beats the sh*t out of everyone with a hammer.

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Tony Jaa breaks everyone’s bones in ‘The Protector’

The Protector stars Maui Thai legend Tony Jaa, whose character has his childhood elephant stolen from him and he embarks on a violent mission to retrieve his best friend.

This brutal action flick pulls no punches as Jaa honestly kicks the sh*t out of everyone he encounters, especially a room full of bad guys — who he eliminates in a matter of minutes.

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Jackie Chan fights a warehouse full of thugs in ‘Rumble in the Bronx’

If we need to introduce how badass Jackie Chan is, then you need to get out more. The Kung Fu legend has choreographed some of the coolest looking fight scenes ever. His unique personality and fighting ability look like poetry in motion.

In 1995’s Rumble in the Bronx, Chan takes on a warehouse full of New York thugs and uses his environment as a weapon to defeat his troubled aggressors.

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Bruce Lee goes up against Chuck Norris ‘Way of the Dragon’

What else can we say besides legend vs. legend? It’s cinematic hand-to-hand combat at its very best. We’re done talking about it. Watch it for yourself.

MIGHTY TACTICAL

This sergeant could get the attention of the whole world

If you’ve been in the Army, Air Force, or Marines, you probably remember that your sergeant could get and hold your attention – especially in a one-on-one setting. Some sergeants can easily get the attention of a squad, a platoon, or even a division when they go off. But one sergeant was capable of getting the attention of the whole world.


The ACFT: The Trap Bar Deadlift

The MGM-29 Sergeant served for 15 years with the United States Army.

(U.S. Army)

The sergeant in question has been in retirement for over 40 years, according to the United States Army. He can’t exactly sign autographs, either. That’s because this sergeant isn’t a person, it’s a missile. To be precise, it’s the MGM-29 Sergeant missile.

The ACFT: The Trap Bar Deadlift

A MGM-29 Sergeant launches. It had a maximum range of 84 miles,

(U.S. Army)

The MGM-29 started out as the SSM-A-27 and was a replacement for a system known as the Corporal. The Sergeant system entered service in 1962 and proved to be a much safer, solid-fueled rocket. In fact, while it took nine hours for a Corporal to be readied for launch, preparing a Sergeant took less than an hour.

The Sergeant had a maximum range of 84 miles and came with one of two warheads. One was a high-explosive warhead and the other was a 200-kiloton W52 nuclear warhead. That’s about 13 and a third times as powerful as the “Little Boy” bomb dropped on Hiroshima near the end of World War II. This is why the Sergeant commanded the world’s attention.

https://www.youtube.com/watch?v=iB_6In8pQ_E

www.youtube.com

West Germany also operated this missile

The Sergeant served with the United States Army until 1977 when it was replaced by the MGM-52 Lance in the same roles. Like other tactical missiles, the Sergeant was also exported to West Germany, where it served until 1979.

Learn more about this missile in the video below:

Articles

Here’s how to get in shape to be an Air Force special operator

The Air Force’s special operations candidates are encouraged to complete a tailored fitness program before they report for selection.


This 26-week guide is designed to get them physically ready for the challenges of the grueling training pipeline that features 1-3 workouts per day split into cardio, physical training, and swim workouts.

Old military favorites like pushups and planks are included along with creative stuff such as dragon flags, sliding leg curls, and handstand pushups.

Dragon flags are basically leg raises, except you keep raising your legs until all your weight is on your shoulder blades:

The ACFT: The Trap Bar Deadlift
For the uninitiated, these are Dragon Flags. GIF: Youtube/BaristiWorkout

Sliding leg curls hit the glutes, hamstrings, and core:

The ACFT: The Trap Bar Deadlift
GIF: Youtube/Dan Blewett

Handstand pushups are exactly what they sound like, and they work the shoulders and triceps:

The ACFT: The Trap Bar Deadlift
GIF: Youtube/practicetroy’s channel

The challenge of the Air Force’s fitness guide is there for a reason. The training pipeline for combat controllers is over a year long and is physically tough.

The ACFT: The Trap Bar Deadlift
GIF: Youtube/United States Air Force

Those interested in trying out the Air Force’s 26-week fitness program can download the guide as a PDF here. But be advised: It starts tough and gets tougher as it goes on.

Unlike the Marine Corps’ fitness app, the Air Force guide does not include instructions for individual exercises. Take some time to research proper form before attempting any unfamiliar exercises. (And WATM’s Max Your Body series can help.)

MIGHTY FIT

What supplements in the Exchange are worth your money? Part 3

This is it, part 3. There’s some weird stuff on this list, but don’t make the mistake of overlooking something or you may miss out on that “1 weird trick” to more gains than you ever thought possible. I’m only partially joking, I give a very clear recommendation to help boost your own endogenously produced free testosterone…check it out below.


The ACFT: The Trap Bar Deadlift

If your workout is typically less than an hour you literally don’t need this supplement.

(Photo by Sgt. Jonathan Wright)

Intra-workout (AKA something you need to take while training)

I covered this pretty solidly in my article on PFT nutrition here. I covered it even more completely on my website here.

I’ll sum it up for you one more time just to really beat this horse harder (I hate horses after all).

If your workout is less than 90 minutes, it’s probably completely unnecessary.

If your workout is 90 minutes or longer a simple beverage of ~40 grams of fast carbs, like Gatorade, ~15 grams of protein, and electrolytes (AKA salt and potassium) like those provided in a Gatorade every hour at and after the 90-minute mark should satisfy your need.

Maybe there’s an intra-workout that satisfies that need more simply than some fruity flavored protein powder and a Gatorade. I’m not sure, I haven’t looked that deeply into it recently. If you have one that you like, tell me in an email at michael@composurefitness.com, and I’ll include it in a future article on the best intra-workout supplements.

The one that seems to be purchased the most on bodybuilding.com contains no carbs and costs nearly dollars. That’s a bullshit product that completely misses the point/purpose of an intra-workout.

How to Increase Testosterone Naturally | Science Explained

youtu.be

Testosterone support

This is a good time to talk about blends, proprietary recipes, and trademarked ingredients. If the supplement you are considering has any of these in them, DO NOT buy that supplement. These terms are just clever marketing and, more often than not are an excuse to hide the fact that the supplement is completely ineffective.

The specific testosterone support supplement I looked at in my bodybuilding.com search didn’t contain half of the vitamins/minerals that have been shown to have the most efficacy in boosting testosterone. It did have a bunch of unverified nonsense and herbal remedies in it like fenugreek, maca, and boron. I wouldn’t spend any money on this or any similar product for testosterone support.

If you truly have a testosterone deficiency, talk to your doctor about getting a no kidding testosterone cycle to help your medically recognized deficiency.

If you are simply trying to increase your testosterone because you think that’s good then try taking these with a dietary fat containing meal for at least a month to see if things change for you:

  • zinc (10–30 mg)
  • magnesium (200–350 mg)
  • vitamin D3 (50–75 mcg / 2,000–3,000 IU).

Buying those three should be much cheaper per serving than any nonsense that is 15 ingredients mixed together.

The ACFT: The Trap Bar Deadlift

Of course you could just get this one from your diet.

(Photo by Iñigo De la Maza on Unsplash)

Omega-3 fatty acids

Before I even get into Omega-3s ask yourself why you’re taking it. If it’s for joint health, then continue on. If it’s for heart health, stop and have a more in-depth conversation with your doctor. It seems that even though Omega-3 fatty acids have a positive effect on triglycerides and blood pressure they don’t actually seem to prevent cardiac events.

As far as joint health goes, the rule is simple. You want to be supplementing with 3 grams of combined EPA and DHA to get the effect you’re searching for. If the supplement you’re looking at has that serving size and no other nonsense in it, go for it.

Alternatively, you probably don’t need to supplement if you are eating fatty fish like salmon a few times a week. Make the decision for yourself. If you have access to salmon regularly, I don’t know why you’d waste your time taking more pills than you need.

The ACFT: The Trap Bar Deadlift

Pssst… Tryin’ to get a pump?

(Photo by Sgt. Kevin Stabinsky)

Pump stimulator

WTF is this/why do you need it? Seriously, I want to know. If you take something that is specifically designed to give you a pump, email me at michael@composurefitness.com and tell me why.

The pump stimulator I looked at had two ingredients that seem to be intended to do something:

  • Glycerol: It’s supposed to help your muscle cells to hold on to more water and therefore increase output. I found one weak paper on the topic. I’m not convinced. It will probably make you feel like you have a bigger pump since it’s allowing more water to be stored in your muscle…the only group I can see caring about this is bodybuilders. But even then, it may inhibit vascularity due to the increased water retention. TLDR: Meh.
  • A proprietary blend of something containing nitrate and who-knows-what-else. Stay away from trademarked or patented combinations like the plague. They lack evidence and efficacy (translation: it’s someone trying to pull the wool over your eyes.)
How Do Muscles Grow ? #1 HYPERTROPHY

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Mass gainer

Sure. If you’re trying to put on weight and everything else fails, then maybe try a mass gainer.

Actually, hold on a second there. There is a very clearly defined way to bulk:

Eat a calorie surplus.

I lay out a very clear set-by-step guide for how to do this in the smartest/simplest way possible in The Ultimate Composure Nutrition Guide (Which is free in my Free Resources Vault here).

If you choose to achieve said calorie surplus using a mass gainer, then go ahead. All a mass gainer typically is just a butt-ton (or is it an ass-load? I always get them confused) of carbohydrates… Guess where else you can get carbohydrates. In just about every delicious food!

If you prefer the mass gainer over all other foods, I guess go ahead, weirdo. In my own personal experience of anyone, I’ve ever seen purchase mass gainer is that it sits on top of the fridge 80% full until it expires. Pretty sure that’s the definition of a waste of money.

The ACFT: The Trap Bar Deadlift

(ME)

Those are the 12 most commonly purchased categories of sports nutrition supplements purchased on bodybuilding.com. Chances are you’ve seen them in your local supplement store/megastore and considered purchasing one or all of them. Hopefully, this guide has shown you where to spend your money and where to save it.

As I mentioned multiple times throughout this article, if you have any questions or alternative opinions on my take on these types of supplements, do not hesitate to email me at michael@composurefitness.com.

As always, when it comes to nutrition, your number one solution to any dietary need or hack should be to alter your diet of real foods to get adequate quantities and proportions of macro and micronutrients. Only after you have that dialed-in like I very explicitly outline in The Ultimate Composure Nutrition Guide should you bother walking down the supplement aisle.

If you made it this far in the article, you clearly care about your health and fitness. Why then have you not joined the Mighty Fit FB group? If you are in the group, post in there which category of sports supplements that I covered in this article that you are the most disappointed by.

The ACFT: The Trap Bar Deadlift