It’s no secret that that U.S. military has a troubling problem, one that prompted Defense Secretary Jim Mattis to create the Pentagon’s “Deploy or Get Out” Policy. It turns out there are many American troops who just aren’t fit to fight — and that includes the military’s top brass.
Army spokesperson Brig. Gen. Omar Jones ensured USA Today that the proportion of generals who are able to deploy has since risen to around 85 percent. That number gets higher if the top brass takes care of their necessary blood work and dental examinations.
U.S. Army Generals go through an executive health program to improve their deployability.
(U.S. Army photo by Tracy McClung)
“The Army’s top priority is readiness and soldiers are expected to be world-wide deployable to ensure our Army is ready to fight today and in the future,” Jones told the paper. “The data from 2016 does not reflect recent improvements in medical readiness for the Army as a whole and for the general officer corps specifically.”
USA Today picked up the information using a Freedom of Information Act request. A panel created by then-Defense Secretary Chuck Hagel was assigned to investigate the ethical misdeeds of high ranking officers in 2014. The panel was incredibly effective, finding more than 500 instances of failures in leadership. Part of that report included deployability information for general officers.
First Lt. Dowayne Anderson, 1st Battalion, 12th Infantry Regiment, cranks out fifteen push-ups during a “Battle PT” workout Sept. 4 at Forward Operating Base Ramrod. The unique physical training was designed for team building, cohesion, endurance and to develop Soldier skills.
(U.S. Army photo by Staff Sgt. Justin Weaver)
As of 2016, only 83 percent of the Army’s soldiers were deployable, the lowest of the four branches. Marines led deployability at 90.2 percent, followed by the Navy at 90.1 and the Air Force at 88.8 percent. Since the bulk of the officers needed only simple medical and dental exams, the problem was easily addressed. Since then, Army general readiness is much higher.
“As of October 2018, over 93 percent of the total Army ― soldiers of all ranks ― are deployable, while over 97 percent of Army general officers are deployable,” Col. Kathleen Turner, an Army spokeswoman, told Army Times.
If you’ve noticed a bunch of new beers at the supermarket with taglines like “for the active lifestyle” and “the athlete’s choice,” you might be thinking, “well, that sounds more fun than a sports recovery drink!” More fun, maybe. But more effective? Not so fast.
“Functional” or “performance” beers have been on a rapid upward trajectory in the last few years thanks to some savvy marketing, led by a growing demand for beverages that are lower in calories and higher in things traditionally found in health drinks, like electrolytes and micronutrients.
While the enhanced ingredients have little downside, the actual payoff of drinking an electrolyte-infused lager is unclear. For starters, “any alcohol is a diuretic and therefore not something an athlete benefits from,” says Marie Spano, RD, sports nutritionist for the Atlanta Braves and lead author of “Nutrition for Sport, Exercise and Health.” While some of these beers have a lower ABV, Spano also cautions that the addition of “healthy” ingredients don’t tell the whole story.
“Just containing these ingredients doesn’t tell me anything — how much is in there, is it bioavailable, what does this actually do for the athlete or active individual?” she asks. That is to say, much of this is a marketing gimmick. “Beer does not hydrate anyone better than a sports drink or post-workout shake.” Not to mention water. Bottom line: If you want a beer, have a beer. But don’t pretend you’re doing it for your body, and “don’t use this as your irrational excuse to drink beer,” says Spano, because the science doesn’t back you up.
Claim check on popular “performance beers”
Sufferfest FTK Pale Ale
The claim: The company says this beer, a runner’s acronym for “Fastest Known Time,” is fermented from grains containing gluten, then designed to remove it afterward. The beer also contains black currants, and salt to replace electrolytes after a workout.
The reality: Unless you are the 1% of Americans who are gluten intolerant, there is no reason to remove gluten from your beer. Replacing electrolytes is a good thing, although you could also do it for fewer calories through low-cal sports drinks or eating a banana.
Dogfish Head SeaQuench Ale
The claim: SeaQuench contains 4.9% ABV, 140 calories, 9g carbs, 2g protein, and 0g fat per 12 oz. serving. The website calls it “a perfect pairing for an active lifestyle.”
The reality: To a certain extent, the carbs in beer can help with your post-race recovery. But consider: Sports nutritionists recommend 30 to 90 grams of carbs immediately after exercise to speed the recovery process; at 9 grams, you’re going to need a lot of SeaQuench. Moreover, the ratio of carbs to protein is an important element of recovery, a formula of either 3:1 or 4:1. Two grams is better than zero, but it’s still lacking on the protein front.
Harpoon Brewery Rec League Pale Ale
The claim: Brewed with Mediterranean sea salt, buckwheat, and chia seeds, this beer is touted as a perfect ale for recovery from a tough workout.
The reality: You can’t taste the chia seeds — which is probably a good thing in your beer. (Also, “chia is a good seed, but there are no known performance benefits to eating it,” says Spano.) As for the sea salt, “sodium is needed after a workout or race, but you can get it from sprinkling a little salt on your meal — you don’t need a beer to get salt.” Rec League’s strongest selling point may be its 3.8 ABV, a low-alcohol content that means if you don’t mind the calories, you can throw back a few without experiencing as much dehydration as your regular brew.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
Every military branch, office, and unit has its own unique traditions. Military culture develops within us from the very beginning of our service. The plebes at the United State Military Academy are no different in that regard. Every class has a unique motto and crest while each cadet company has a unique mascot. But no matter what class or company, they all come together for the West Point Alma Mater.
West Point alum, Army officer, and filmmaker Austin Lachance is known among plebes and old grads alike for his skills in producing high-quality, West Point-centric films. In 2017, he produced a music video of the U.S. Military Academy’s glee club singing a rendition of the 1911-era West Point Alma Mater that will give you chills.
In 2018, Lachance remastered the piece in stunning 4K video in order to honor 1st Lt. Stephen C. Prasnicki, an Army football player from the West Point class of 2010 who was killed in action two years later.
Called “Sing Second,” the video references the tradition of the end of the annual Army-Navy Game, where each side sings the other’s alma mater. The losing team sings theirs first and the winning team sings second. But the rendition is more than an Army-Navy Game spirit video, like 2017’s “Lead From the Front” — it’s a tribute.
Lachance, now an Army officer on active duty, remastered the moving video to honor fellow West Pointer Stephen Chase Prasnicki, who was killed by an enemy improvised explosive device in Maidan Shahr, Wardak Province, Afghanistan, on Jun. 27, 2012.
Upon graduating from high school, Prasnicki was a highly-recruited prospect for college football. As a quarterback in a highly competitive area of Virginia high school football, he might have chosen to play at Virginia Tech under legendary coach Frank Beamer. He could have played in bowl games and for national championships. Instead, he chose West Point.
“Chase was a leader in every aspect of his life,” Prasnicki’s surviving spouse, Emily Gann, told CBS Sports. “People wanted to follow him onto the football field, and they wanted to follow him into battle.”
The former Army Black Knights backup quarterback and defensive safety was a platoon leader assigned to the 4th Battalion, 319th Airborne Field Artillery Regiment, 173rd Airborne Brigade Combat Team. He was only in Afghanistan for five days before sustaining his wounds.
You stretch, you warm-up, you ice, you even take Epsom-salt baths (OK, just that one time). But if you really want to take care of your sore muscles, in addition to all that you should learn about the benefits of foam rolling. The foam roller is a small device that can provide relief from existing muscle soreness when you get in the habit of using it to put pressure on your muscles. There’s no better way to help prevent future pain after, say, a particularly serious kettlebell workout.
Foam rolling is what exercise experts refer to as “self-myofascial release,” a fancy way of saying that you use your own body weight to apply pressure to muscle tissues (fascia), thereby releasing tension. The benefits of foam rolling are twofold: First, it helps muscles relax so there is less tension on tendons and bones in your body. Second, it increases your mobility and range of motion, thereby lowering your risk of straining a muscle when you do something like lunge for a soccer ball or your son’s runaway tricycle.
Designed to imitate the experience of getting a massage, the foam roller has been shown to decrease the dreaded delayed onset muscle soreness (DOMS) that occurs after a hard workout. But to reap the benefits, you have to know which moves to do — and how to do them right.
Start with the 7 moves here. In each case, use light to medium pressure (contrary to popular opinion harder is not better and can damage muscle tissue). Do each exercise for 90 seconds and be careful to place the roller under muscle, not bone or joints, for safety.
1. Back roll
Start by placing the foam roller on the ground, then lying on top of it (center it so that one end protrudes from either side of your back). Place it in the middle area of your back. Bend your knees and keep your feet flat on the floor. Push through your feet and slowly straighten your legs, allow your lower back to drifting over the top of the roller until it reaches your hips. Bend knees and roll back in the other direction until the roller reaches just below your shoulders. If the pressure is too intense, prop yourself up on your elbows to relieve some of the weight.
(Julia Hembree Smith)
2. Glutes roll
This move helps loosen tight butt muscles, which can pull on already-tight hamstrings, leading to injury. Start on the floor, resting your right butt cheek on the roller. Bend knees and keep feet planted on the floor (you will have to twist them to the right side). Using your right hand or elbow for support, rock back and forth slowly on your right side, adjusting the angle of your hips from straight to sideways to bring the roller in contact with the entire glute surface. Switch to the left side and repeat.
3. Calf relaxer
Sit on the floor, legs out in front. Rest your right lower leg on the inside edge of the foam roller so that the end clears contact with your left leg. Bend your left knee, and place hands out the sides and slightly behind your butt. Press through the floor with hands and your left foot to elevate your body so that it is hovering over the floor. Bend and straighten your left leg, allowing the roller to move up and down your right calf. Adjust the pressure by shifting more or less weight from your hands to your calf. Go straight back and forth for 10 rolls, then angle your leg inward so that the roller massages your inner calf. Open your hips outward and repeat so that it works on the outside of your calf. Repeat on the opposite side.
4. Hamstring relaxer
Following the instructions from the calf roll, sit with the inside edge of the foam roller under your right hamstring (upper leg). Bend left knee and place hands out to the side and slightly behind your butt. Raise your body and gently rock so that the foam roller rotates beneath your right hamstring. Use more or less weight on your hands depending on how deep you prefer the pressure. Switch sides and repeat.
Two women use foam rollers to massage their leg muscles after a running event.
5. Quad massager
Lie on your stomach with your right leg straight and left leg bent and out to the side. Situate the roller so that it is beneath your right thigh. Propping yourself up on your elbows and using your left foot for leverage, raise your body from the floor and rock forward and back, applying pressure to the roller as it massages your quad muscle.
5. Foot roll
Lay the roller flat on the floor near a wall. Facing the wall, stand on the roller in bare feet, placing hands against the wall for support. Depending on your arch flexibility and foot sensitivity, this position alone may be enough to feel a release in your arch and foot muscles. For a deeper massage, slowly and roll back onto your heels, then forward onto your toes, maintaining control of the roller (the movement will be quite small).
7. Side stretch
Lie on the right side, resting the roller beneath your armpit. Stretch your right arm out above your head, and place your bent left arm on the floor in front of you for support. Using your feet to push your body forward, allow your torso to slowly roll over the foam roller until it reaches the bottom of your rib cage. Slowly roll back in the other direction. Switch sides and repeat.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
1:23 a.m. It’s pitch black in Ramadi, Iraq, except for the cold moon above.
Staff Sgt. Ryan Major and his squad creep silently closer.
The enemy has already killed and maimed American troops with roadside bombs. Intel says the largest cache of explosives is right here. Major is part of the late-night raid to bring them down. This is where he wants to be.
“I was a junior in high school when the Towers were hit. I knew I wanted to do something then. And when it came time to choose college or something else, I wanted to get my hands dirty. It all stemmed from the Towers. I wanted to do my part.”
He’s in the desert as part of a light infantry unit. As he and his team get closer, the insurgents wait.
“We were two or three blocks away and I watched two squads cross that intersection,” he says.
He’s only a couple feet away now.
“I took like five steps … “
Major steps down with his right leg.
The enemy pushes the remote control.
The bomb explodes with a deafening roar, and fills the air with a lethal mix of fire and shrapnel.
“I was awake for the whole thing,” he said. “I remember going up and facing the stars.”
Major, 22, is blown up and over a steel gate and six-foot concrete wall.
Ryan Major loves rugby because it’s loud, fast and has lots of crashes. He is hoping for gold at this year’s National Veterans Wheelchair Games.
His team, many with shrapnel injuries themselves, jump into their armored Bradley Fighting Vehicle, smash through the concrete and rush him back to the base camp.
“My guy, he had me laying on the floor and he is covering my leg. I’m losing blood like crazy. Trying to go to sleep. He smacks the p— out of me a couple times. I knew I was in a bad situation.”
“Read me my Last Rites. Tell my mom I love her,” Major says to his soldier.
“No! Wake your b— ass up! I’m not telling her anything! You’re telling her!”
They make it back to base.
“The surgeons and the doctors, they did their thing. Then they induced me into a coma.”
Doctors cut off his right leg and right thumb in Iraq. An infection while he was still in the coma took his left leg, two fingers on his right hand, his thumb on his left, part of his elbow and forearm.
Major wakes up six weeks later, December 26, in a hospital room inside Walter Reed.
“Hey, it’s sports. I’m a competitor. I was competing in the military. I’m competing still. It’s fast and I like to go fast.”
Major whips around with a white ball in his hand. A wheelchair cracks into him from behind and throws him from the chair and to the ground. He gets helped back in and shakes it off. Another chair crashes into him from the side as Major smacks down on his wheel into a backspin and then scores.
He crosses his arms, leans back his head and howls to the rafters.
He makes it look easy, but it wasn’t always this way.
Ryan Major races down the court on the way to a score.
“Dude, it was rough,” he said. “So rough, and I was in a really dark spot. A deep, weird depression. It was a lot of self-doubt and being hard on myself. It’s typical, going from a 100 percent independent man, having to depend on everybody for everything. That took a really big shot to my pride.
“It took me so long. I don’t have my legs. I can’t play football or anything I used to do and love. I used to play football. I wrestled. I did track and field. Now I can’t do any of that.”
Days turned into weeks, months and years.
His mom, Lorrie Knight-Major, said she and his brothers — Michael and Milan — along with Ryan’s friends, rallied to do whatever needed done.
“I credit his brothers, his family and his amazing friends who have been there all the way for him, and for all of us,” Knight-Major said. “To this day, he has a great support system. I wished every veteran and every person recovering had that kind of love.”
Corey Fick, Ryan’s best friend since the 6th grade, visited him almost every day in the hospital and made him get out and about.
“Everybody was crying when we found out he got hurt, but he is a soldier through and through,” Fick said. “He is a soldier through and through, and whatever his cause, he’ll die for it. There’s no fight he’s not going to win. I think he had a 4 percent chance of making it out of Ramadi alive.
“If this happened to anyone but Ryan, I don’t think they could do what he is doing. He has no fear and is living life to the fullest.”
As Major watched others in a wheelchair living their lives, that’s when he knew he had to do it, too.
“I’m watching other vets in my situation who had been hurt for a few years. They’re walking and talking and out having fun and I’m overhearing them. Why am I moping around when you got other amputees going out and having the time of their life?
“It was time for me to get my ass out of this bed and start getting active.”
Besides quad rugby, you can find Ryan Major kayaking and even skiing.
The first thing he did was the Hope and Possibilities handcycle race around Central Park.
“You hear people cheering you and that started to boost me back, but it was easy. I went back to my therapist and said, ‘What’s next?'”
“There’s an Army 10-miler,” the therapist said.
He did it and wanted more. So he did the New York Marathon — 26.2 miles on a hand cycle.
“I went from a 5K to a 10-miler to a marathon all in a year,” Major said. “The best part of a marathon, is all the fans on the side, yelling at you and telling you you’re doing awesome. The worst part of a marathon, in my opinion, are those last two miles. Those last two miles were the longest two miles ever.
“I was hurting bad. My fingers were cramped and locked in place. But I crossed that finish line and said, ‘God, I am a freaking trooper. I am the biggest bad ass in this whole, entire race!”
He hasn’t stopped since.
“I found out I can still do sports. I didn’t ski before I was injured. I had my first skiing experience in Colorado and didn’t anticipate liking that. They had me going down that mountain fast and I fell in love with it. I’m kayaking. I’ll do anything.”
Besides rugby, Major is competing in javelin, table tennis and even bowling this year.
“But I want that gold in rugby,” he said. “That’s the goal. Haven’t gotten it yet. Got close and made it to the final round once. I’ll get it.”
“I am so very proud of him,” his mom said. “I am amazed at the adversity he had to overcome. Ryan has always been a fighter. He wakes up every morning happy, and makes the most out of each day of his life.”
He sometimes thinks back on that day when everything changed, but doesn’t stay in that place too long.
“Those thoughts creep in my head every once in awhile. The what ifs, the woulda, coulda thing. Those are never good,” he said. “There are positives and negatives to every situation. If I wouldn’t have joined the military, wouldn’t have met my brothers in arms, who are a huge part of my life. I never would have had that experience. I never would have traveled. I never would have had those life experiences.
“I still keep in touch with those guys from Walter Reed and with some of the staff. All these years back, and we still talk.”
It’s that brotherhood, he said, that makes these Games so important.
“I like to be loud out there and have fun. Other vets look at me and that makes them proud. They say it inspires them. Well, they inspire me.”
Major just has one request if you see him on the street. Don’t call him disabled.
“I’m an athlete. And I hope when they look at me, they think I’m a good athlete. That’s what they can call me.”
This article originally appeared on VAntage Point. Follow @DeptVetAffairs on Twitter.
What’s the difference between a box jump workout and a walk in the park?About 800 calories for every hour you exercise. Box jumps are super tough, no way around it. But they’re one of the best leg workouts at the gym that anyone can do. Take them on with regularity and expect strong, sculpted legs, a cardio boost, improved balance and coordination, and fat that seems to disappear overnight.
The intensity of the workout (and stress on your bones) means you probably shouldn’t do it more than twice a week. Mix it up with a healthy dose of traditional cardio and strength training to make sure you’re working your whole body.
If you’re new to box jumps, start by using a low platform — a foot to 18 inches off the ground. Add height as you become more comfortable with the moves, always choosing form first (you’ll burn more calories if you do these moves correctly at a lower height as opposed to faking it at a higher one). And no, you don’t technically need an official box-jump box to perform box jumps. If you’re not at the gym (or your gym doesn’t have them), any stable stool or upside-down wooden box will suffice.
To properly perform a basic box jump, stand facing the box, feet should-width apart. Bend your knees and swing arms behind you, keeping your back straight. In one explosive motion, swing your arms forward and push off the ground, tucking your knees slightly as you spring up onto the box. Straighten your legs once you land, then step back down to go again.
Got it? Good, then you’re ready for the ultimate box-jump workout. The circuit here will take you about 20 minutes. If you’re feeling extra ambitious, add a set, or do the whole thing twice.
1. Leg day workout warmup: Step ups
Stand facing the box. Step up with your right foot, followed by your left, then down with right foot, then left. Do 10 reps, then reverse legs (up with left, down with left).
2. Box jump up & downs
Traditional box jump, followed by a reverse jump down. Keep your hands tucked and knees bent to help with balance. Note: If you have bad knees or shin troubles, don’t jump down, step down, as this move places stresses on the patella and tibia. Do 10 reps, 2 sets.
3. Single leg lateral steps
Stand on the left side of the box. Step up with your right leg, then quickly transfer your weight to your left leg, keeping the weight on your left side as you drop your right leg over the right side of the box, letting your foot tap the floor. Raise your right leg up to the top of the box again, shifting your weight to your right foot while your left leg reaches and touches the floor. Do 30 seconds on, 15 seconds rest x 4.
4. Burpee box jumps
Stand in front of the box and squat down, placing hands on the floor and jumping your feet back into an extended pushups position. Jump feet forward again, and then spring off the ground into the air. Instead of the traditional burpee vertical jump however, you’ll jump forward and onto the box. Step down. Do 10 reps, 2 sets.
5. Box jump pivot
Start by standing in the center of the box. Place your weight on your right leg, bend your right knee, and drop your left leg over the side of the box. As soon as your left foot touches the floor, push off it hard, allow the momentum to rotate your body slightly as you return to standing atop the box. Continue this drop, push, release pattern until your body spins in a full 360 on the box. Repeat in the opposite direction.
6. Four-sided box jump
Work in multiple planes with this round-the-box move. Start by standing in front of the box and jumping forward onto it. Jump off the box to the right side. Jump sideways to the left to land on top of the box again. Jump forward and land with the box behind you. Step backwards to re-climb onto the box top. (Note: If you are advanced, you can jump backwards but this is a difficult maneuver.) Jump sideways down to the right side of the box, then jump sideways to the right to land on top again. Repeat the full rotation 4 times.
7. Single leg hops
Use a lower-height setup for this one. Stand facing the box. Lift your left foot off the ground so you are standing on your right leg. Bend right knee and jump onto the box, keeping left foot off the ground. Jump or step back down. Do 10 reps on each leg.
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
When you see running workouts, you may see terms like “sprints,” “easy jog,” “fartleks,” “intervals,” “gassers,” and even “goal-pace running.” They all are references to different types of pace workouts, and they are all different — some more different than others.
It is easy to get confused as to how you should train for timed runs, especially if you are new to running, have recently lost weight, still have weight to lose, or need to pass a fitness test.
Here is an email from a young man who has made tremendous progress with both running and weight loss:
Stew, I need to pass a 1.5-mile fitness test run and get my time below 12 minutes (11:58 is the slowest I can go). I am currently at 13 minutes but have dropped from 16 minutes as well as 25 lbs at the same time. I still have some weight to lose but within the standard. Any recommendations? Still trying.
Great job with dropping mile pace and weight! Those are great accomplishments and show you have been really working hard. The good news is you do not need to change much of your current effort, but you do need to start training to run at a faster pace in order to achieve the next set of goals. And maybe you can lose some more weight too (which will make you faster).
Here is how I would do it:
Evaluate how much you are running per week now, and keep it at that mileage, but do it at a faster pace. You can run every other day with non-impact cardio activities like bike, swim, elliptical in place of running if you feel your joints, shins and feet need a break from the impact. But if you are feeling fine, try the following:
Your new goal pace is to be able to run a quarter mile in less than 2 minutes. You do not need to run it in 1:30 or even 1:45; instead, learn how to run each lap of the following workout at 1:55-1:58. This will give you a few seconds of “gravy time” in case you slow down on the last few laps, but is not so fast that you blow all of your energy out in the first lap as many people do. You have to think GOAL PACE strategy.
Here is the workout:
Run 1/4 mile warmup — any pace/stretch
Repeat 8-10 times:
Run 1/4 mile at goal mile pace (1:55)
Optional: Rest with another quick exercise for 1 minute (situps, pushups, squats, lunges) Alternate above “rest exercises” every other set if needed, or skip altogether.
I recommend the above workout 3 days a week, every other day. On the days in between, you can opt to do more running or non-impact cardio. However, the goal is different. Push yourself on these shorter/faster runs to help build your overall cardiovascular conditioning and speed. Mix in sprints, intervals, shuttle runs and fast/slow fartleks however you prefer. If you run, limit the distance to maybe a mile but you do a series of 50m, 100m, 200m and 300m, and 400m sprints.
Warm up with a fast 400m or 2-minute bike/light stretch.
Increase speed each set and avoid full sprints if you are getting older, have had some issues with tight hamstrings/calves, or previously had pulled hamstrings. But you can still run faster than your goal pace above. That is the goal of the days in-between. Get winded each set and rest by walking back to the starting line.
Repeat 5 times
50m fast runs — build up to full speed by set 4 or 5 (close to full speed)
Walk back to starting line
Repeat 4 times
100m fast runs — build up to full speed (after a few sets)
Walk back to starting line
Repeat 3 times
200m fast runs — fast — much faster than 1 minute (half lap)
Lots of work and busy family schedules can be a major hindrance to getting yourself to the gym. Don’t fight it. Cancel your gym membership and buy a set of dumbbells. Bam! Your home is now all the gym you need. Really. Dumbbells are staples in all gyms for a reason. They’re versatile as hell and can build muscle fast, if you know how to use them. All you need is 30 minutes, two-to-three days a week.
Like any strength workout, you are best off performing this routine with at least one day between sessions to allow your muscles a chance to recover. Once you get the hang of the basic moves, try the advanced variation to work your body a little harder. In all cases, you want to focus on form above all else, since the correct body position maximizes the load on your muscles. In other words, you’ll get stronger and fitter doing fewer reps and simpler moves with the right form than you will doing complicated sequences incorrectly.
To get started, grab two medium-weight dumbbells, find yourself some clear floor in your living room, basement, or garage, and get ready to pump iron for the next 30 minutes. Note: Most exercises require two or three sets. You can rest as long as you need between sets, but ideally you’ll aim for around 30 seconds.
How to: Stand with feet shoulder-width apart, a dumbbell in each hand. Keeping your knees soft, bend elbows and lift weights to your chest, then straighten elbows and push weights skyward until your arms are straight, palms facing forward. This is your start position. Bend elbows out to the sides and lower weights to shoulder height. Straighten arms and raise weights to the ceiling again. 8 reps, 3 sets.
Make it harder: Instead of lifting weights straight up, diagonalize to a spot just forward of your head, forcing your body to engage your core and pecs for stabilization.
2. The dumbbell move: Lunges
How to: Holding a dumbbell in each hand, stand tall. Take a large step forward with your right leg, landing with a bent right knee. Lower yourself toward to floor until your right leg forms a right angle, knee over toe, and your left knee hovers above the ground. Push off your right foot and return to standing. Repeat on left side for one full rep. 10 reps, 2 sets.
Make it harder: Take these moves up two flights of stairs, stepping every-other-stair to maintain proper form.
3. The dumbbell move: Curls
How to: Stand with feet hip-width apart, a dumbbell in each hand, palms facing forward, arms straight by your side. Keeping elbows stationary at your side, bend arms and curl forearms in front of you until weights touch your chest. Release. 10 reps, 3 sets.
Make it harder: Perform curls while standing on one leg, the other leg bent in a right angle, knee flexed in front of you. Alternate legs with sets.
4. The dumbbell move: Lying chest press
How to: Lie on the floor, knees and elbows bent, dumbbell in each hand, and hands at your chest. Press dumbbells up into the air until arms are straight and weights are above your head. Bend elbows and release. 8 reps, 3 sets.
Make it harder: Straighten your legs as you lie on the floor. Lift your heels three inches off the ground. Keep them there as you perform the exercise.
5. The dumbbell move: Squats
How to: Stand with feet shoulder-width apart, toes slightly turned out. Holding a dumbbell in each hand, bend knees and elbows as if you are about to sit down into a low chair. Stop when your thighs are parallel to the floor and your knees are over your toes. Straighten back to standing. 10 reps, two sets.
Make it harder: When you reach the lowest point of the squat, push through your heels and jump vertically in the air. Land with soft knees and lower back into a squat again.
6. The dumbbell move: Dumbbell flye
How to: Lie on your back on the floor or on a bench. Lift dumbbells directly above your chest, arms straight, palms facing each other. Inhale and open arms wide out to the sides. Exhale and squeeze your chest muscles as you lift weights back up over your chest. 8 reps, 3 sets.
Make it harder: Do one arm at a time. This challenges your body’s stability and engages your core and glute muscles for balance.
7. The dumbbell move: Reverse flye
How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. Lower dumbbells to the floor below you, arms straight. Keeping your back flat, raise dumbbells out to the sides. Lower. 8 reps, 3 sets.
Make it harder: Perform a squat every time you raise your arms.
8. The dumbbell move: Corkscrew
How to: Interlace fingers around both dumbbells so you are holding them together with both hands. Stand with feet shoulder-width apart. Rotate your body to the right, swinging your arms to your right side. Shift weight to the left, twisting your body and raising dumbbells above your left shoulder, arms straight. Twist back to the right, lowering dumbbells down to your right hip. Perform 10 corkscrews to the left, then switch sides and perform 10 twists to the right.
Make it harder: As you twist to the left, raise your right leg off the floor so that your weight is entirely supported by your left side. Do the same as you twist to the right.
9. The dumbbell move: Row kickback
How to: Standing with a dumbbell in each hand, feet hip-width apart, hinge forward at the waist so your chest faces the floor. Keeping elbows tucked close to your sides, bend arms so weights come to your chest, then straighten them until weights are behind you. 10 reps, 2 sets.
Make it harder: Once arms are fully extended behind you, lift weights an extra 2-3 inches higher (using your full arm) to engage your deltoids. Release.
10. The dumbbell move: Pushup row
How to: Holding a dumbbell in each hand, get into a modified pushup position (resting on your knees, body at an incline, arms straight). Keeping your torso stable, bend your right elbow out to the side and raise the dumbbell to your chest. Return to start. Bend left elbow and raise the left dumbbell to your chest. Return to start. This completes one rep. 8 reps, 2 sets.
Make it harder: Perform move in full pushup position (legs straight, balancing on toes).
This article originally appeared on Fatherly. Follow @FatherlyHQ on Twitter.
In the hours before the Arizona Cardinals kicked off against the Los Angeles Rams, an even more special thing happened in the Cardinals’ end zone. Unfortunately for the Cardinals, it was only one of two events that took place in their end zone all night. Arizona fell to Los Angeles 31-9, but 45 U.S. troops were sworn in or reenlisted that night.
You win some, you lose some.
West Point NFL player conducts mass oath of enlistment ceremony
But wait a minute. According to 10 U.S. Code § 502, the oath has to be administered by a commissioned officer. So who is swearing in these kids and troops? That’s 1st Lt. Brett Toth, who is a beneficiary of the recent rule changes to service academy athletes. Toth’s military service requirement was deferred in order to play offensive tackle for the Arizona Cardinals while he was in prime physical condition. Toth is a graduate of the United States Military Academy at West Point and a former player for the Army Black Knights football team. He played in two of Army’s most recent wins over Navy.
The group of 45 future soldiers and Marines gathered in front of him before the game’s kickoff were recruits from the Phoenix Recruiting Battalion and was part of the local Salute to Service celebration within the Cardinals franchise. The Cardinals, former home of a deceased Army ranger and former Cardinal Pat Tillman, are very excited to celebrate Salute to Service every November. It doesn’t hurt to have an actual lieutenant on hand, either.
(U.S. Army photo by Alun Thomas)
As Toth, who is currently on the team’s disabled list, led the mass Oath of Enlistment, the crowd began to cheer wildly. After taking the oath, the 45 newly-christened U.S. troops were able to stay for the game. When the Cardinals took the field, the first people out of the locker room were Capt. Edward Donaghue, commander of the Phoenix Recruiting Battalion, and Staff Sgt. Gregory Hunter, one of the battalion’s recruiters.
Though the game started on a very high note for the Cardinals players and for America’s newest troops, it didn’t take long to turn for the worst. The Cardinals were soundly defeated in a 31-9 loss to the Rams.
Air Force players take to the field prior to the opening kickoff in 2019 during a football game against Army at Falcon Stadium. Photo/Trevor Cokley.
Navy football coach Ken Niumatalolo will lead the Midshipmen into a game at Air Force for the seventh time on Saturday.
This trip to Colorado Springs will have a unique feel.
“I really don’t know what to expect,” Niumatalolo said. “None of us have done this before. Obviously, we’ve played there many times when it’s a full stadium. This will be different.”
Navy (1-1, 1-0 in the American Athletic Conference) and Air Force (0-0) will meet for the 53rd time in a rivalry that the Falcons lead 30-22. Kickoff is set for 6 p.m. Saturday on CBS Sports Network.
Because of the COVID-19 pandemic, this will be Air Force’s season opener. The Falcons will travel to face Army on Nov. 7, the only other game on their schedule so far, but will add more after the Mountain West Conference reversed course and announced it will play a fall football schedule after all. That schedule will start on Oct. 24.
Only Air Force cadets will be admitted into Falcon Stadium, which has a capacity of nearly 47,000 fans, for this weekend’s game. Roommates will be seated in twos, and they will be required to be socially distanced and wear masks. No tailgating will be allowed.
“Maybe the noise level won’t be as loud, but I don’t expect the atmosphere at the game between the players to change at all,” Navy junior safety Kevin Brennan said.
Air Force coach Troy Calhoun said not having played a game before facing Navy, which won the 2019 Commander-in-Chief’s Trophy after defeating Air Force and Army, is not ideal.
“In fact, only three weeks ago, … we mentioned, ‘Wouldn’t it be good if we could find somebody on Sept. 26 to try to have a game under our belt?”’ Calhoun said. “Naturally, you want to play as much football as you can possibly play, but it is quite, quite different that way.
“Hopefully we’ll go 130 years until maybe it has to happen again, too.”
Navy will seek to ride the momentum it built after erasing a 24-point halftime deficit and winning at Tulane two weeks ago to avoid an 0-2 start.
Air Force is trying to replace several key pieces off a team that finished 11-2 last season, including quarterback Donald Hammond. The school announced in late July that Hammond “is no longer a cadet in good standing,” and Calhoun has not revealed who will spearhead the Falcons’ triple-option attack.
Both coaches are approaching 100 victories at their respective schools. Niumatalolo is 99-61 since taking over the Midshipmen in 2008, while Calhoun is in his 14th season and has led the Falcons to a 98-69 record.
Niumatalolo downplayed the milestone, as did Calhoun.
“I know at least here, since 2007, a coach has never, ever, ever won a game and never, ever played a snap,” said Calhoun (Air Force Class of 1989). “That’s not being evasive, as it is just truth. That’s the way we feel in our heart, too.”
Air Force, which will wear uniforms honoring the Tuskegee Airmen on Saturday, won its final eight games of last season. The Falcons hold the nation’s longest active winning streak and have not lost in nearly a year.
Their last setback came on Oct. 5.
Navy was their opponent that day.
“The world is not the same now,” Niumatalolo said.
Deadlifts are a power movement. This simple yet satisfying act involves loading a bar with heavy plates, chalking up your palms, and pulling it off the ground from a dead stop. It’s the essence of strength: you pick it up and then put it down. No fancy footwork or complex movements required — just a strong back and calloused hands.
The deadlift is an effective way to strengthen the entire posterior chain, and it offers benefits to anyone and everyone, regardless of athletic ability. But many people fear it for a variety of reasons.
In the 1960s, half the population had a physically demanding job. In 2011, that number shrank to just 20 percent. Technology has made our work less labor intensive, causing a decline in our overall health. We sit more than we stand, and we type more than we lift.
There are fewer labor-intensive jobs in the 21st century — and that’s not necessarily good for our health.
(Photo from the University of Northern Iowa’s Fortepan Iowa Archive)
Today, low back pain is one of the most common musculoskeletal conditions and is typically reported as one of the top three workplace injuries. That shouldn’t deter you from practicing deadlifts though — it should encourage you.
A study conducted in 2015 monitored patients using deadlifts as a part of the treatment plan for back pain. Seventy-two percent of participants reported a decrease in pain and an increase in overall quality of life.
Whether you’re picking up a laundry basket, a child, or a package in the mail — everyone deadlifts. The act of picking something up is a daily occurrence. The more we train our bodies with lifts that mimic life or our job, the more they will resist injury in our life. And if you’re in the U.S. Army, you don’t have a choice: the deadlift is slated to become a mandatory event in the new Army Combat Fitness Test in 2020.
1st Lt. Jake Matty, a Soldier from 1st Battalion, 21st Infantry Regiment, 2nd Infantry Brigade Combat Team, 25th Infantry Division (Gimlets) begins the 3-repetition strength deadlift during a field-testing of the Army Combat Fitness Test.
(Photo by SPC Geoff Cooper/U.S. Army)
However, people are intimidated because the lift can cause major problems when performed incorrectly. The most common mistakes associated with the deadlift are easily correctable:
Rounding the back: When you lose a neutral spine position, the risk of disc herniation is increased. To combat this is, ensure you have tension applied prior to lifting the weight. Activate the latissimus dorsi muscles (lats) by imagining you have an orange in your armpit that you need to squeeze.
Neck misalignment: Ensure your neck is in line with your back. As you lift the bar, your neck should rise at the same rate as your back.
Improper setup: The bar should rest no more than 1 to 2 inches in front of your shins, and your knees should remain vertical to the ankles. If the knees are pushed forward, the barbell is forced to move around them, putting stress on the low back.
The anatomy of a deadlift.
(Photo courtesy of Calispine)
If you’re ready to get started, head down to your local gym — you’ll need a barbell and plates for weight. I recommend trying these three deadlift variations, which offer simplicity and massive benefits. And don’t be afraid to ask a trainer or experienced lifter to take a look at your form!
1. Landmine Deadlift
The term “landmine” indicates that the barbell is anchored into a holder or a corner to angle it. This lift is generally safe because the body remains mostly upright and encourages a flat back.
The trap bar deadlift engages the same muscle groups as a traditional deadlift but puts additional stress on the quadriceps, glute muscles, and hamstrings. The trap bar was designed for the lifter to grip the bar at the sides rather than in front and, in turn, puts less stress on the back.
This variation is beneficial for lifters who want to increase the positional strength of the lower back, hips, and hamstrings. It also serves as an accessory movement to increase traditional deadlifting numbers. The weight you’re able to lift will be less during this variation but will increase when you convert to a traditional style.
As with anything in life, when something is done incorrectly, there is a chance of negative consequences — in this case, possible injury. But with proper execution, the benefits of the deadlift can be lifelong.
Each week during the season, Army West Point Football players wear a decal on the back of their helmet honoring an Army division the current cadets may one day serve with.
During Aug. 30, 2019’s season opener against Rice, the team honored the soldiers of the 82nd Airborne Division with the red, white, and blue AA decal proudly displayed on the back of their helmets along with the American flag.
The commanding general and command sergeant major of the 82nd Airborne Division attended the game, the division’s chorus performed before the review parade and has become the norm over the last couple years soldiers from the division who are eligible to attend the U.S. Military Academy were invited to visit for the game.
This season marks the third year of the Soldier Visit Program where five to 10 West Point eligible soldiers from the honored division for home games are invited to attend the game and learn more about West Point.
Soldiers from the 82nd Airborne Division pose for a photo with their host cadets from the U.S. Military Academy at West Point after the Army vs. Rice football game at Michie Stadium Aug. 30, 2019, at West Point, N.Y.
(Photo by Cadet Samuel Wehrli)
The visits are structured much in the same way as an official visit for an athlete being recruited by one of West Point’s corps squad teams. The soldiers arrive the Thursday before the game and are paired with a prior-service cadet currently attending West Point who hosts them for the weekend. The soldiers stay in the barracks with their host cadet, attend classes and eat in the cadet mess hall.
They are also given a tour of both West Point and the U.S. Military Academy Preparatory School and the chance to meet with leadership from both West Point and USMAPS.
They then attend the football game with the corps of cadets and are honored along with division leadership on the field during a break in the game.
The goal of the program is to introduce eligible soldiers, meaning those who are under 23 years old, unmarried and have no dependents, to the possibility of applying to attend West Point.
“I go out to the Army a lot and I’ll talk to command sergeant majors or sergeant first classes who are senior noncommissioned officers and they’ll be like, ‘I had no idea that West Point was an option as a soldier.’ It blows my mind,” Capt. David Mason, the soldiers regional commander and founder of the Soldier Visit Program, said.
As part of each year’s incoming class, West Point has available slots for 85 current active duty soldiers and 85 Reserve/National Guard soldiers. Typically, the full allotment of Reserve/National Guard soldiers are admitted, but less than 50 of the spots for active duty soldiers are filled, Mason said. There are also additional spots available for soldiers to attend the prep school for a year.
According to Capt. Brian Gaudette, an officer in the West Point Directorate of Admissions, on average 53% of prior service applicants are admitted to the academy, a much higher percentage than applicants coming directly from high school.
“They see it as more attainable,” Mason said of the soldiers’ reactions after visiting for a football game. “They learn more about USMAPS because people have this pie in the sky view of what a West Point cadet is, and that it is the all-star captain of the football team, and they’re on all-state and they do all these things. They don’t see themselves as that mold. I think it definitely opens their eyes.”
Soldiers from the 82nd Airborne Division talk to Command Sgt. Maj. Jack Love, West Point senior enlisted leader during their visit before the Army vs. Rice football game Aug. 30, 2019, at the U.S. Military Academy at West Point, N.Y.
(Photo by Robert Luna)
Once the soldiers return to their division, even if they don’t end up applying to West Point, the academy still gains a benefit from them telling their friends about the program and spreading the word that West Point is an option for soldiers on active duty.
Pfc. Abdiel Leon was one of 10 soldiers from the 82nd airborne Division to visit for the Rice game. Prior to being invited on the trip, he said he had heard of the prior-service program at West Point but knew next to nothing about it. In the month since being invited, and even before arriving at West Point for the visit, he’d done enough research to compel him to go ahead and apply to the academy.
“So far, after seeing all the things that I saw and all the good opportunities and the things I could do here, I’m definitely going to go through and finish that application,” Leon said. “I never even thought about West Point. I never even thought that I would be given the opportunity. So, now that I was given the opportunity just to even come here, it has definitely changed my mind a lot.”
During the trip, the 82nd Airborne Division soldiers had the chance to spend time with prior-service cadets, meet with Command Sgt. Maj. Jack Love, the senior enlisted Leader at West Point, and attend a spirit dinner in the cadet mess hall along with going to the season opener for the Black Knights.
“I plan on staying in the Army for 20 years, and there’s no better place to try to stay in than USMA,” Sgt. Levi Aslani said of why he is interested in West Point. “The connections you make here, the opportunities you make, or are given to you, no other place compares.”
Aslani applied to West Point for the Class of 2023 and after not getting in on his first try he is taking this year to improve his application with the hope of being accepted to the prep school for the next academic year. After visiting West Point for the first time, he said his desire to attend West Point has only increased.
“I paired up with a prior service E-5 as well,” Aslani said. “He was in the boat of either staying enlisted or being an officer and he chose the officer route and he’s really reaping the benefits from it.”
The visits are a chance for the soldiers to meet with current cadets who have taken the same path as them and ask questions they couldn’t get answered elsewhere. After being invited to take part in the visit, Pfc. Mackenzie Hochstetler said she talked with officers who are West Point graduates to learn more about the academy. But it was not until she arrived at the academy that she has come to realize why it is special.
“It’s definitely a place that you see a lot of competitiveness,” Hochstetler said. “A lot of times, you don’t really see that in the regular Army, but everyone wants to be the best. I think that’s a really cool atmosphere. I think that’s really important, especially being at West Point and that reputation of being a West Point grad, I kind of understand it now. Because it’s a pretty big deal. It’s pretty prestigious.”
The military promotes values that are not just essential on the battlefield or during training, but applicable to other areas of life. Teamwork, sacrifice, and competitiveness are essential tenets of the military that are also essential in any sport. Given this association, it shouldn’t come as a surprise that many successful athletes served in the military prior to excelling in their respective sports. Here are six sports legends who exemplified greatness both in their service and athletic careers.
Marty Schottenheimer was an NFL coach for 21 years, and despite never winning a Super Bowl, he is one of only eight coaches to reach 200 regular-season victories. Like all great coaches, Schottenheimer’s excellence isn’t limited to his numbers. He created “Martyball,” a gritty, simple style which he explained in an interview for ESPN: “Run the ball, don’t throw interceptions, don’t fumble the ball, and then, at the end of the day, if you are able to do those things, you are going to win a bunch of games.”
Popovich’s experience in the military helped him not only survive but thrive in one of the most competitive professional environments in the world: having won five NBA titles as a head coach of the Spurs, he is the only coach in NBA history, along with Phil Jackson and John Kundla, to win five or more NBA championships with the same team. He also is, by far, the longest-tenured NBA head coach having signed with the San Antonio Spurs in December of 1996. The next coach on the list? Erik Spoelstra, who has been Miami Heat’s head coach since April 2008.
But these numbers alone don’t reflect the brilliance of Popovich’s career. In a league known for frequent changes of coaches, Popovich has not only managed to win consistently at the highest level, but has also created one of the most powerful and iconic basketball cultures worldwide, with teams always known for their passing, defense, and individual sacrifice for the benefit of the whole.
“I know who I am and it started in the military where they broke me down to zero and put me in a box… And didn’t care if I was this, that or the other in high school. I was nothing. And they built me back up so that I knew what I could do and what I couldn’t do. I knew my strengths. I knew my place. I knew it wasn’t all about me. I knew it was about teamwork. And that’s how I live. That’s the deal,” Popovich said in a 2012 address to a crowd of All-Army, All-Air Force, All-Navy, and All-Marine Corps players.
Widely regarded as one of the best power forwards in basketball history, San Antonio Spurs and NBA legend David Robinson is also known as “The Admiral” because of his service in the Navy from 1983 to 1987, after graduating from the U.S. Naval Academy.
Robinson’s impact in the NBA is remarkable. He won two NBA championships with the San Antonio Spurs, a team that epitomized collective play under head coach Gregg Popovich. Robinson is one of only five players in NBA history to record a quadruple-double, which consists of recording 10 or more in four of the following categories: points, rebounds, assists, steals, or blocks. Robinson recorded 34 points, 10 rebounds, 10 assists, and 10 blocks on February 17, 1994. The Admiral features a unique basketball resume which includes Rookie of the Year, MVP, Defensive Player of the Year, two NBA championships, and three Olympic medals (two golds and a bronze). In 2017, the NBA included Robinson in an official list of the best 50 players in the league’s history.
During his service as a midshipman, Robinson worked as a civil engineer and helped the Navy’s recruiting efforts.
The 38th President of the United States and a World War II Navy veteran Gerald Ford was also a collegiate football phenomenon, a multidisciplinary athlete who would eventually coach football, swimming, and boxing during his time in the military, and a barrier-breaker. As this feature by the Department of Defense points out, in 1975, Ford “signed Public Law 94-106 admitting women to the all-male military colleges — West Point, Annapolis, and the Air Force Academy.”
While Ford is evidently more well-known because of his time as a president than because of his sports career, his athletic achievements are worth highlighting. He won collegiate football titles with the University of Michigan Wolverines in 1932 and 1933 and received offers from the Detroit Lions and the Green Bay Packers from the NFL. Yet, he rejected them and instead decided to coach boxing at Yale University. Ford would say that his experiences as a football player helped him get ready for the “rough-and-tumble world of politics.”
Shortly after the start of WWII, Ford “enlisted in the U.S. Navy as an ensign and was assigned as a physical training officer of recruits in North Carolina. After repeated requests to be sent to a combat unit, Ford was sent to the Pacific aboard the U.S.S. Monterey, a light aircraft carrier. He would earn 10 battle stars by war’s end, for participation in engagements at Okinawa, Wake, Taiwan, the Philippines and the Gilbert Islands, among others.”
Robinson never wavered in his determined stance against segregation. He experienced backlash around the country as an MLB player because of his race, but he was also a victim of racial abuse during his time as an enlisted soldier, as this feature by the U.S. Department of Defense recounts:
“On July 6, 1944, Robinson boarded an Army bus. The driver ordered Robinson to move to the back of the bus, but Robinson refused. The driver called the military police, who took Robinson into custody. He was subsequently court-martialed, but he was acquitted. After his acquittal, he was transferred to Camp Breckinridge, Kentucky, where he served as a coach for Army athletics until receiving an honorable discharge in November 1944.”
Robinson would go on to become one of the best baseball players ever and the only one to have a number (42) retired league-wide.
Dempsey jumped to stardom in 1919, when he defeated 6’7″, 245-pound World Heavyweight Champion Jess Willard. Dempsey was 6’1″ and 187 pounds. The videos from that iconic fight illustrate the remarkable size difference between them.
“I had trained for Willard at the Overland Club on Maumee Bay, an inlet of Lake Erie. Nearly every day Kearns and Trainer Jimmy Deforest reported that I was shaping up much better than Willard. But when I saw big Jess across the ring, without an ounce of fat on his huge frame, I wondered if Kearns and Deforest had been bringing me pleasant but false reports to bolster my courage. I won’t say I was scared as I gazed at Willard, but I’ll admit I began to wonder if I packed enough dynamite to blast the man-mountain down,” Dempsey recounts in his book Championship Fighting.
Dempsey would go on to remain the world heavyweight champion from 1919 to 1926. Throughout his life, he displayed courage and the ability to sacrifice. During World War I, he worked in a Philadelphia shipyard and joined New York State National Guard when World War II started. He would then transition to a commission “as a lieutenant in the Coast Guard Reserve, where he was assigned as Director of Physical Education,” and made frequent appearances at “fights, camps, hospital, and War Bond drives… In 1945 he was on the attack transport USS Arthur Middleton for the invasion of Okinawa. In July of 1945, he was assigned to the Commander, 11th Naval District for assignment to Military Morale Duty. He was released from active duty in September 1945. He was given an honorable discharge from the Coast Guard Reserve in 1952.”