There’s a widespread belief that MPs will look the other way for other MPs in certain situations. Now, I am in no way saying that there should be unfair advantages given when it comes to the law. That being said, there is no denying that this practice exists in various ways.
MPs hold one another to a standard that is often a few pegs above the written, established standard. So, a lot of times the “looking out” comes in the form of keeping other MP to task and up to snuff when the human element rears its head. Sometimes, “looking out” means offering just a ride home — it depends on the variables.
4. People want to be cool with you… when they don’t hate you
Everyone wants to be cool with MPs. It means they’ll probably get through the gate on personal recognition a little more frequently and, if they have an encounter with an MP, it’ll likely be pleasant.
This rapport is typically built through politeness, a few well-timed store runs, and some glazed pastries.
3. Face of the base
These days, we hear a lot of references to the ‘tip of the spear.‘ The expression is typically reserved for those special few among us who are truly and undeniably badass.
As a Military Policeman, not only are you the first face to greet every single visitor and vehicle to enter the base, you are, by definition, the tip of that extremely local spear. Not to pat ourselves on the back too much, but hey, that is a pretty big deal.
2. Rapid maturity
Having an authority that supersedes rank can be a lot to handle. With young MPs, you typically get one of two types:
Type A is someone who has walked with a big stick for most of their life and now they have some actual weight behind their actions. They are likely to push the limits of their authority a bit further than most until they learn better.
Type B is someone who is timid and unsure of how to impose their authority the right away. They’re more likely to tiptoe towards competence with fewer mistakes along the slower road.
Both of these guys are going to have to make their way through the gauntlet fast if they hope to survive through their enlistments.
When Gen. “Stormin'” Norman Schwarzkopf was preparing for a counter-offensive against Iraqi invaders in Kuwait, he was disappointed by the initial plans put forward by his staff. The plans looked, to him, like they might fail — or at least require many more lives, time, and lost equipment than any coalition nation would be happy losing.
The SAMS graduates were like this — except for the mask and the lightsaber and the robes.
(Photo by Simon King)
The story started in September, 1990, when Schwarzkopf put out the call for new blood on his planning team. Four recent SAMS graduates were sent straight to him, arriving in theater within weeks of the call. When they were assembled, Schwarzkopf gave them a seemingly impossible task: Draft a new offensive war plan within two weeks while not telling anyone what they were doing or asking any questions that could expose their purpose. For the four top planners, led by Col. Joseph Purvis, this presented a series of challenges. They couldn’t tell any lower-level staff why they needed to know details, like exactly how many trucks a unit had or how quickly their slowest vehicles could move on sand up a hill.
I mean, everyone was glad for the help, but the more tank types you bring, the more details you have to keep track of.
(Photo by U.S. Air Force Tech. Sgt. H. H. Deffner)
If that wasn’t challenging enough, someone up their chain (many civilian and military leaders have claimed credit since the war) had envisioned a “Left Hook” attack that required an entire corps to secretly move through the massive desert with limited ability to resupply while facing a numerically superior force.
But this was the exact challenge that the year-long SAMS program prepared graduates for, infusing into them a deep understanding of strategic planning. Purvis’s team at Central Command reached out to other SAMS graduates at both American corps and every subordinate division they could find and set up a backdoor network for asking their detailed questions about equipment numbers and unit strengths.
What emerged from the planning cell, working with troops at Third Army, VII Corps, and XVIII Airborne Corps, was a plan for forces that focused on breaking the Republican Guard units and other forces and had little emphasis on holding ground. ‘Envelope and destroy,’ not ‘clear and hold.’
In other words, rather than focusing on liberating Kuwait and destroying Iraqi forces in the process, the coalition would focus on breaking Iraqi forces and allow liberation to naturally follow. Coalition units wouldn’t need to stay in place and hold ground.
The SAMS graduates across the force worked with the four planners at top to create realistic timelines for movements, emphasizing speed but acknowledging environmental facts, like how an armored column needs time to re-form, refuel, and rearm for attacks after long drives through the desert.
The “Left Hook” was a massive undertaking that needed to be accomplished with secrecy and finesse so the Iraqis would keep their attentions to the east until it was too late.
(Photo by U.S. Navy PHC D. W. Holmes II)
They recommended a large logistics buildup to support a “short duration, high tempo, high consumption ground offensive.”
Translation: If you throw everything at them in the first week, there won’t be anything left to fight against (or with) in the second.
Plans were drawn up that utilized most divisions for their specific strengths. Airborne forces moved throughout the battlefield, guarding supply lines and keeping isolated Iraqi forces cutoff. Air assault soldiers used their helicopters to strike deep into Iraqi territory and disrupt defenses.
Gary Sinise has had a very successful film and television career spanning over four decades.
Sinise starred on the long-running TV series “CSI: NY” and worked on major motion pictures such as “Apollo 13” and “Ransom.” Sinise is a big supporter of the men and women who serve our nation in uniform. He frequently tours across military bases all around the world entertaining troops with his cover band “The Lt. Dan Band.”
Of course, the actor is most remembered for his portrayal of Lt. Dan Taylor in the 1994 Academy Award winning film “Forrest Gump.”
In the movie, Lt. Dan is a straight-forward Army officer who comes from a long line of military tradition. In the film, it was said that every one of his relatives had served and died in every American war.
Throughout the picture, we see the character evolve into various stages showing anger, depression, acceptance and redemption.
The character is an important part of Forrest Gump’s life and his own development throughout the film. The role earned Sinise his only Academy Award nomination for Best Actor in a Supporting Role.
Here are eight valuable life lessons from our favorite Lieutenant:
1. Take care of your feet
The first time we see Lt. Dan is in Vietnam when Gump, played by the legendary Tom Hanks, and his best friend Bubba report to their new unit.
Lieutenant Dan comes out of his quarters and introduces himself to the duo. After some small talk, the officer tells them that there is one item of GI gear that can be the “difference between a live grunt and a dead grunt.” He then say “socks” and he stresses the importance of keeping their feet dry when out on patrol.
Clearly Lt. Dan was a student of history. In World War I, many Soldiers suffered from trench foot, a serious problem when feet are damp and unsanitary. If left untreated trench foot can lead to gangrene and amputation.
Our feet are so vital in our everyday life. Listen to Lt. Dan! Change your socks and keep your feet dry.
It was Lt. Dan’s destiny to die in combat for his country. As morbid as it may sound, this is what the character envisioned as his life’s purpose.
Many people do not know what they were put on this earth to do. Many people give up on their dreams never achieving them. Say what you want about Lt. Dan’s destiny, but it was clear what he wanted to achieve in his life.
3. Overcoming self-doubt
After Forrest Gump saved Lt. Dan’s life, Sinise’s character felt cheated out of his purpose. Laying in a hospital bed after his legs were amputated, Lt. Dan holds a lot of self-doubt asking Gump “what am I going to do now?”
His feeling of hopelessness is something many of us experience in life for various circumstances and situations. His doubts remain throughout the movie as the character goes through changes in his life and gathers new perspectives along the way.
Eventually Lt. Dan recognizes that he cannot let his insecurities hinder him. As you will see later on, Lt. Dan sets out new goals to accomplish and eventually stops his self-loathing.
4. Sticking up for your friends
While it seemed Lt. Dan always gave Gump a hard time, deep down he valued the friendship of his former Soldier.
This is clear in a scene where Lt. Dan sticks up for Gump during a New Year’s Eve after party in a New York hotel room. The character backs up his friend after two women start to mock Gump by calling him “stupid.”
Lieutenant Dan kicks them out of the room and tells them to never call him stupid. That is a true friend!
5. Keeping your word
During their time in New York, Gump told Lt. Dan he was going to become a shrimp boat captain in order to keep a promise to his friend and fallen comrade Bubba.
Lieutenant Dan vowed if Gump became a shrimp boat captain the wounded warrior would become his first mate. As the movie progress, we find Gump on board his very own shrimp boat.
The new captain sees his longtime friend on the pier one day while on his boat. In one of the most iconic and hilarious scenes in the Academy Award winning picture, Gump jumps from his boat while it’s still steaming forward to greet Lt. Dan.
When Hanks’ character asked Lt. Dan what he was doing there, he said he wanted to try out his “sea legs” and would keep his word to become Gump’s first mate. It is important to keep your promises!
6. Making peace with himself
The Lt. Dan character lived in a world of bitterness and hatred for so many years. But serving as Gump’s first mate made him appreciate his life. Although the Lt. Dan character always seemed to be a bit rough around the edges, he showed his heartfelt side when he finally thanked Gump for saving his life during the war.
After thanking him, Sinise’s character jumps into the water and begins to swim while looking up to the sky. The symbolism in the scene is clear here as he washing away all of those years of hate and accepted a new path.
7. Invest your money
Lieutenant Dan invested the money from the Bubba Gump Shrimp Corporation in a “fruit” company. That company of course was Apple. This life lesson is pretty simple. If you can invest some money wisely go for it! You just might become a “gazillionaire.”
8. The joys of life
At the end of the film, we see a clean shaven Lt. Dan walking with his prosthetic legs, which Gump referred to as “magic legs.” With his fiancé by his side, Lt. Dan has a new lease on life.
Much like Lt. Dan, we all encounter ups and downs throughout our lives in one form or another. However, all of those experiences are part of the journey that can make life joyful in the end.
This is clear when Sinise’s character looks at Gump and gives him a big smile.
It’s Monday, you’re staring down another week of work and need some convincing that there’s reason to feel anything but dread. Enter: the work joke. Having an arsenal of funny but clean, work-appropriate jokes at your disposal can be handy for lightening the mood and boosting morale when the stress of work (and childcare, and the pandemic, and and…) sets in. Work jokes are even handier in the era of Zoom, where social awkwardness reigns and a corny joke can take the edge off. Even, and especially, in a pandemic, creating brief, good moments in your day can help everyone’s mood. Here are some of the best.
1. A conference call is the best way to get a dozen people to say bye 300 times.
2. To err is human. To blame it on someone else shows management potential.
3. Why did the scarecrow get promoted? Because he was out standing in his field!
4. All I ask is a chance to prove that money can’t make me happy.4.
5. Why do I drink coffee? It always me to do stupid things faster and with more energy.
6. You know what they say about a clean desk. It’s a sure sign of a cluttered desk drawer.
7. Why did she quit her job at the helium factory? She refused to be talked to in that voice.
8. What did the employee do when the boss said to have a good day? Went home.
9. What does a mathematician say when something goes wrong? Figures!
10. What did one ocean say to the other? Nothing, they just waved.
11. The first five days after the weekend are the hardest.
12. I get plenty of exercise at work: jumping to conclusions, pushing my luck and dodging deadlines.
13. Q: Why did the can crusher quit his job?
A: Because it was soda pressing.
14. Whoever stole my copy of Microsoft Office, I will find you! You have my word!
15. I gave up my seat to a blind person on the bus. And that’s how I lost my job as a bus driver.
16. My teachers told me I’d never amount to much because I procrastinate so much. I told them, “Just you wait!”
17. Our computers went down at work today, so we had to do everything manually. It took me 20 minutes to shuffle the cards for Solitaire.
18. When I got to work this morning, my boss stormed up to me and said, “You missed work yesterday, didn’t you?” I said, “No, not particularly.”
19. Why does Snoop Dogg use an umbrella? Fo drizzle.
20. Why are chemists great at solving problems? Because they have all of the solutions!
21. Why did the developer go broke? Because he used up all his cache.
22. Have you heard about the guy who stole the calendar? He got 12 months!
23. Why don’t scientists trust atoms? They make up everything.
24. What does the world’s top dentist get? A little plaque.
Russia says its planning to design its own tilt-rotor aircraft like the US’ V-22 Osprey, according to The National Interest, citing Sputnik, a Russian state-owned media outlet.
“A tilt-rotor aircraft, or convertiplane, is planned to be created for Russian Airborne Forces,” Sputnik reported, citing a Russian defense industry source.
“Before the end of September 2018, it is planned to get the customer specification and start the experimental design work for this aircraft,” the source told Sputnik.
Russian defense contractor Rostec also said in 2017 that it was building an electric tilt-rotor aircraft, which it said would be completed in 2019.
Tilt-rotor aircraft are basically a hybrid of a helicopter and fixed-wing plane that has the speed and range of an airplane, but can also take off and land like a helicopter. The V-22 has a max cruising speed of 310 miles per hour.
The elite Russian Airborne Forces, or VDV, are often Moscow’s first troops on the ground, like in Afghanistan and more recently in Syria.
A V-22 Osprey with rotors tilted, condensation trailing from propeller tips.
Numbering about 35,000 troops in 2010, VDV paratroopers were also deployed to South Ossetia during the Russo-Georgian War in 2008, and they blocked NATO troops from seizing the Pristina International Airport during the Kosovo War.
The VDV are also different than US paratroopers in that they’re known to drop in with armored vehicles and self-propelled howitzers.
If Russia actually builds this tilt-rotor aircraft — a big if given Moscow’s budgetary problems and inability to mass produce other new platforms like the Su-57 stealth jet and the T-14 main battle tank — it could be a deadly addition to the VDV.
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.
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.
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.
North Korea leader Kim Jong Un inspects Chunghung farm in Samjiyon County.
As The Drive pointed out, this means Russia will buy more of the 70-year-old tanks than it will of its new T-14, and it indicates how Russian President Vladimir Putin has changed course after failing to modernize his military.
A Russian Army T-14 Armata tank.
T-14: The NATO killer that died in budget cuts
The T-14 in 2015 cast a menacing figure. Russia, previously crippled by debt and still shrugging off the collapse of the Soviet Union, had updated its main battle tank, something Western countries had only done incrementally.
With automatic loading, an unmanned turret, reactive and active armor, and a bigger gun than any Western tank, Moscow had announced its focus on a return to the kind of conventional ground war that rocked Europe throughout the 21st century.
But like with many Russian defense projects, the bark proved worse than the bite. In the following years, Russia announced the T-14 wouldn’t see mass production. Instead, Russia would upgrade its capable T-80 and T-90 tanks which were seeing combat in Ukraine and Syria.
While the upgraded T-90 tanks proved effective in those battlefields, they lacked the propaganda boost of a new, unstoppable tank afforded Putin.
A World War II-era Soviet T-34 tank during the 2018 Moscow Victory Day Parade.
Pivot to the past
Putin’s bet on the T-14 as the future face of Russia’s military power failed, but, ever resourceful, Russia has now pivoted to the past.
Soviet tankers with T-34s in the eastern front of WWII fought in grueling battles that eventually saw Adolf Hitler’s Nazi forces overwhelmed and the Soviet flag planted atop the Reichstag in Berlin.
Putin has frequently tried to revise and leverage the Soviet’s hard-fought success in World War II to bolster nationalism and support for his aggressive government, which stands accused of war crimes in Syria and backing separatist forces in Ukraine.
I can speak with 90% certainty that in the 1997 classic song tubthumping when Chumbawamba said “I get knocked down, but I get up again.” they were talking about gravity.
This a-hole is literally doing everything in its power all day every day to keep us down. It’s like having a SNCO that wants you to fail just because he doesn’t like your nearly-longer-than-standards-permits haircut.
Today we are talking about how to make gravity your bitch. We might even uncover how to get one step ahead of that E-7 that wants your chevrons.
The concept of straight bar path is about to blow your mind.
[instagram https://www.instagram.com/p/BsY5-ThgBWq/?utm_source=ig_web_copy_link expand=1]Pulse Physiotherapy on Instagram: “B A R P A T H ↕️ . The shortest distance between 2 points is in a straight line… ? . ✅ Hitting your knees on the way up or down during…”
When lifting weights, you aren’t actually lifting weights. You are overcoming gravity’s effect on the objects you are moving AKA the weights.
Our perception of gravity’s effect on a weight changes based on how inline the weight is with the muscles we are using to move the weight.
When the barbell holding the weights is perfectly inline with our balance point and the muscles we are using, the weight only feels as heavy as it actually is.
When the barbell is not inline with our balance point and muscle mass, the weight feels heavier than it actually is. It feels as if it is being pulled away from us by gravity.
[instagram https://www.instagram.com/p/BtvxNkwB2Iy/?utm_source=ig_web_copy_link expand=1]Eugen Loki on Instagram: “⭕️CORRECT SQUAT BAR PATH⭕️ – A lot of people have the idea that if you don’t have a perfectly vertical bar path, your squat is inefficient.…”
The further from center mass, the heavier the weight feels.
Moving with a straight bar path is our best attempt to prevent gravity from pulling the weight away from us.
The straighter the path, the less extra resistance we have to overcome.
This is why form is so important in the barbell lifts. Poor form doesn’t only increase the risk of potential injury, it also makes the weight feel heavier than it actually is.
The bench press requires a curved bar path for the benefit of our shoulder health, not because we want to give into gravity’s force.
(@pheasyque via Instagram)
Straight Bar Path and Neuromuscular connection
Nearly all of the strength gains an individual experiences in the first 6-8 weeks of lifting is due to these two things.
You become more efficient at lifting. Your bar path becomes straight in your search for the path of least resistance. Also, the connections between your muscles and your brain become stronger and more efficient to ensure that straight bar path on every rep.
Sometimes straightest bar path is just to shut up and color…
(Air National Guard photo by Airman 1st Class Katie Schultz)
How you can use this to your advantage when dealing with higher ranks
We squat and deadlift to fulfill a higher purpose, to get stronger. We utilize the straightest bar path possible so we can move the most weight possible so that we can become stronger faster.
Likewise, we serve to fulfill a higher purpose. In order to fulfill that purpose, whatever it may be for you, we must work with superiors that make our lives difficult.
There is a straight bar path equivalent here. Dealing with gravity is the easiest when we only push vertically directly against it, not on an angle. Dealing with a stubborn boss is easiest when you find the path of least resistance as well.
Maybe that means getting the hardest part of your job done when they are at lunch.
Life is like the back squat; difficult while forcing growth.
(U.S. Marine Corps photo by Cpl. Danny Gonzalez/Released)
Maybe it means only reporting to them when they absolutely need to be informed.
Maybe it simply means always responding in a respectful manner, even if you don’t necessarily feel respect for them.
I know that sounds like some bologna advice. Imagine a scenario in which you get ripped into every time you neglect a salute or to say “Sir/Ma’am.” That ass tearing might take 10-15 minutes out of your day and make you feel butt-hurt for the rest of the day, which in turn will make you worse at your job and perpetuate more sessions of getting chewed out.
That’s inefficiency at its worst.
By finding the “straight bar path” for each person that outranks you, you can fulfill your purpose with the least resistance possible. There will still be resistance, don’t get me wrong, but that’s why we join. To overcome that which we previously thought insurmountable.
We all experience resistance to different degrees. It is always an opportunity to overcome, never a reason to quit.
(U.S. Army photo by Staff Sgt. Kalie Frantz)
A friend of mine recently said something to the effect of:
Life is like a video game, if you’re going in a direction with no bad guys, you’re going the wrong direction. The purpose of the game is to kill bad guys.
The same goes for life. Resistance should exist, whether it be gravity and a barbell or a particularly difficult job. We are here to overcome that resistance with the straightest bar path possible and get stronger as a result.
The owners of the Las Vegas hotel that was the scene of the worst mass shooting in U.S. history is counter-suing victims who are suing the hotel for negligence.
Fifty-eight people were killed and hundreds wounded when Stephen Paddock fired on a concert from his room at the Mandalay Bay hotel in October 2017. Paddock killed himself as police moved in.
Hundreds of victims have filed suit against MGM Resorts, which owns the Mandalay Bay, accusing the company of negligence for failing to monitor the hotel’s guests and for allowing Paddock to stockpile an arsenal of high-powered weapons and ammunition in his room in the days leading up to the massacre.
MGM Resorts, filed suit against the victims in July 2018, alleging those wounded or whose relatives were killed cannot sue the hotel.
President Trump visits a Las Vegas shooting victim.
(Official White House Photo by Shealah Craighead)
MGM cites a 2002 federal law that limits liabilities against businesses that take certain steps to “prevent and respond to mass violence.”
MGM says the security company it employed at the concert was certified by the Department of Homeland Security.
But Las Vegas lawyer Robert Eglet, who represents about 1000 of the victims, says the company providing security at the hotel, from where Paddock fired his shots, was not certified.
“MGM has done something that in over 30 years of practice is the most outrageous thing I have ever seen. They have sued the families of the victims while they’re still grieving over their loved ones,” Eglet said.
Five days after Hitler ate a bullet in his bunker in Berlin and two days before Germany would ultimately surrender, American and German troops were fighting together side by side in what has been dubbed World War II’s “strangest battle.”
It was the last days of the war on May 5, 1945 when French prisoners, Austrian resistance fighters, German soldiers, and American tankers all fought in defense of Itter Castle in Austria.
In 1943, the German military turned the small castle into a prison for “high value” prisoners, such as French prime ministers, generals, sports stars, and politicians. By May 4, 1945, with Germany and its military quickly collapsing, the commander of the prison and his guards abandoned their post.
The prisoners were now running the asylum, but they couldn’t just walk out the front door and enjoy their freedom. The Waffen SS, the fanatical paramilitary unit commanded by Heinrich Himmler, had plans to recapture the castle and execute all of the prisoners.
That’s when the prisoners enlisted the help of nearby American troops led by Capt. John ‘Jack’ Lee, local resistance fighters, and yes, even soldiers of the Wehrmacht to defend the castle through the night and early morning of May 5. The book “The Last Battle” by Stephen Harding tells the true tale of what happened next.
There are two primary heroes of this—as I must reiterate, entirely factual—story, both of them straight out of central casting. Jack Lee was the quintessential warrior: smart, aggressive, innovative—and, of course, a cigar-chewing, hard-drinking man who watched out for his troops and was willing to think way, way outside the box when the tactical situation demanded it, as it certainly did once the Waffen-SS started to assault the castle. The other was the much-decorated Wehrmacht officer Major Josef ‘Sepp’ Gangl, who died helping the Americans protect the VIPs. This is the first time that Gangl’s story has been told in English, though he is rightly honored in present-day Austria and Germany as a hero of the anti-Nazi resistance.
As the New York Journal of Books notes in its review of Harding’s work, Army Capt. Lee immediately assumed command of the fight for the castle over its leaders — Capt. Schrader and Maj. Gangl — and they fought against a force of 100 to 150 SS troops in a confusing battle, to say the least.
Over the six-hour battle, the SS managed to destroy the sole American tank of the vastly outnumbered defenders, and Allied ammunition ran extremely low. Fortunately, the Americans were able to call for reinforcements, and once they showed up the SS backed off, according to Donald Lateiner in his review.
Approximately 100 SS troops were taken prisoner, according to the BBC. The only friendly casualty of the battle was Maj. Gangl, who was shot by a sniper. The nearby town of Wörgl later named a street after him in his honor, while Capt. Lee received the Distinguished Service Cross for his bravery in the battle.
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.
(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 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.
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.
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.
By reducing the weight and volume, weightlifting becomes active recovery.
(Photo courtesy of Katie Whelan.)
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 — 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.
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.)
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.
Malcolm Perry playing in the Army/Navy game. DoD photo
Last night, the Miami Dolphins drafted one of the most dynamic players to ever take the field for the United States Naval Academy. If you have seen Malcolm Perry play, it should be no surprise that he is being given a chance to play in the NFL.
From Annapolis to Miami! Malcolm Perry selected by the @MiamiDolphins.
#NavyFB | #BuiltDifferentpic.twitter.com/pkrOIOUwD2
From Annapolis to Miami! Malcolm Perry selected by the Miami Dolphins!
The Navy quarterback is being drafted as a wide receiver as Dolphin scouts were deeply impressed with Perry’s athleticism which was on full display at the Senior Bowl and NFL Combine. Perry was only the second midshipman to be ever invited to the Combine and showed off his versatility as both a passer and receiver. Listed at 5’9″ and weighing 186 pounds, Perry ran a 4.63 in the 40-yard dash.
As Navy football fans probably know, Perry switched back and forth from quarterback and slot back while at the Naval Academy. The Dolphins hope that he will be able to develop into a route runner and be used in the slot. His senior year, he set numerous Naval Academy records as he led Navy’s triple option offense to an 11-2 record and another win over Army. Perry rushed for over 2,000 yards and scored 21 rushing touchdowns while also throwing for seven.
For those of you wondering about his service commitment, the rules are different than what they used to be. Defense Secretary Donald Esper announced in November 2019 that service academy cadets and midshipmen could either defer their military service or pay pack the cost of tuition if they were drafted in a professional sports draft.
Perry comes from a military family. Both his parents served in the 101st Airborne division and are Gulf War veterans. Perry grew up an Army brat and always thought about enlisting but never gave thought to going to a service academy, especially the one in Annapolis.
“Growing up, I thought being in the military was the coolest thing,” he said. “I just always figured I would enlist, though I didn’t know much about the academies themselves.” But Perry’s athleticism in high school bought him the attention of both the Navy and Air Force Academies and he ended up going Navy.
ESPN had cameras in Perry’s house (as with most notable draft prospects) because of the virtual nature of the 2020 NFL Draft due to the coronavirus outbreak. It is awesome they did because, we can see Perry and his family’s reaction to him being taken. Those Army parents look really nice in Navy gear, don’t they?
Here it is! Congrats #malcolmperry and family – and @MiamiDolphins!!pic.twitter.com/QzKRYssuUp
When thinking of countries that have the strongest militaries in the world, giants like the US, Russia, China, and the UK come to mind. In Asia — and Southeast Asia in particular — China, Indonesia, Vietnam, and Thailand are usually mentioned.
But the country that boasts the best air force and navy in the region, and a military that is considered one of the most powerful in the world, is a tiny island city-state with a population of only 5 million — Singapore.
Strong since independence
The concept of a strong military has been ingrained in Singapore since it gained independence from Malaysia in 1965.
“Historically, Singapore had rather tumultuous relations with its immediate neighbors, namely Indonesia and Malaysia,” Collin Koh Sw ee Lean, a research fellow at the S. Rajaratnam School of International Studies Maritime Security Programme, told Business Insider. “This was quite the case back in the early decades of Singapore’s independence.”
As a result, Singapore needed to invest in its security forces. “There was a sense in Singapore that they were extremely vulnerable to coercion being so small,” Scott Harold, the associate director of the RAND Corporation’s Center for Asia Pacific Policy, told Business Insider.
But with a small population and hardly any territory to train on let alone fight, it became clear that the only way they could secure their country was by out-competing their potential rivals through high-end technology.
‘A poisonous shrimp’
(Singapore Ministry of Defense photo)
Singapore’s air force boasts 60 US-made F-16C/D and 40 F-15SG that were designed specifically for the the Singapore Air Force. They also operate 20 AH-64D Apache Longbow helicopters, one of the best gunships currently in service.
Singapore’s navy has six Formidable-class stealth frigates, licensed Singaporean-made versions of France’s La Fayette-class frigate, a number of high-end submarines both in service and in development, and five Endurance-class landing platform docks than can carry 18 tanks and hundreds of troops.
The army is small compared to some of its regional rivals, with only 72,000 active personnel. But it has some of the best equipment in service, and much of it was either entirely produced or improved on by domestic companies.
This includes the Leopard 2SG, Bionix Infantry Fighting Vehicle, and the Terrex Infantry Carrier Vehicle. The country also has compulsory military service, and can quickly mobilize its army for war at a moment’s notice.
All of this high-end equipment is, unsurprisingly expensive. But despite its small size, Singapore has managed to become a global economic and military powerhouse.
(Singapore Army / Facebook)
In 2017, Global Finance magazine ranked Singapore as the 4th richest country in the world in terms of GDP, and it has been able to stay high on that list for decades.
The city-state has historically had a high defense budget, usually hovering around three to four percent of its GDP, though it has gone as high as 5% in the past. The 2018 military budget, $14.76 billion, makes up 18% of Singapore’s annual budget.
But what really sets Singapore apart from its neighbors in the realm of technology and equipment, is the fact that it is all integrated into a single cohesive fighting force.
“Not only do they have high-end equipment, they know how to operate it in a very high level of capability. It’s integrated as opposed to all the other country in Southeast Asia,” Brian Harding, the deputy director the Center for Strategic & International Studies’ Southeast Asia Program, told Business Insider.
“They focus on making sure their systems work together, they have interoperability between the services. They are highly professional military,” Harding said. “A poisonous shrimp is the analogy that is made.”
(154th Media Entertainment / YouTube)
But Singapore’s military does have a a big problem — geography. There simply isn’t enough room on the island to train its fighting forces.
“If you’re in a fighter jet that is taking off at three or four hundred miles an hour, you very quickly leave Singaporean airspace,” Harold said.
As a result, Singapore has sent some of its soldiers and much of its equipment overseas. Its military has personnel and air squadrons in the US, Australia, Brunei, New Zealand, and Taiwan to name a few.
While the main purpose for these deployments in for training, it does offer another advantage — the ability to stage an effective counter-strike.
“The idea of distributing manpower and assets abroad … also provide a recessed type of backup reinforcements, a form of insurance, in case forces deployed within Singapore got wiped out in an enemy onslaught,” Koh said.
“These assets could therefore be mobilized as a follow-on force, possibly reinforced by friendly partners,” he added.
Singapore’s relations with its immediate neighbors have actually improved remarkably. In Koh’s words, they “have never been as good as now.”
Singapore has also contributed to international operations like Afghanistan and disaster relief missions to affected nations.
But Singapore is still cautious. Chinese actions in the South China Sea have not been encouraging, and its continued support of a US military presence in the region is not popular with some.
“Singaporeans are the ultimate realists and understand that things can change quickly,” Harding said. “They know that they need to be prepared for the future and not just hope for the best.”