Military Workout Tue 1 Mar 11

Teaching and Practice Phase
Intro to Overhead Squat
Intro to Sots Press


Then:


Confirmation Phase
10 x OHS (scaled to individuals ability)
20m Bear Crawl (scaled to individuals ability)
10 x Sots Press (scaled to individuals ability)


AMRAP 15 min


Then:


Max Handstand Push Ups


This mornings session is predominately a teaching lesson with a light weight confirmation which targets form rather than capacity.


For those that are familiar with the movements being taught, target capacity whilst being constantly mindful of correct form throughout the exercises.

Military Workout Mon 28 Feb 11

Fitness Assessment


Max cadence push ups
Max unassisted cadence sit ups (maximum of 300)
Max strict heaves
Multi-stage Fitness Test (beep test)


This assessment is conducted every month, the data is collated and entered into a database to track any increases (or decreases if that is the case) in fitness amongst the troop. It tracks both individual and group fitness levels.


In addition to the fitness assessments, I have incorporated the results from training sessions into the database. This addition to estimated Max VO2, maximum anterior, posterior and core strength has allowed the ability to progressively track 1RM capacity and approximate Max VO2 capacity over various distances and modes (running, swimming, cycling and rowing).

Military Workout Wed 23 Feb 11

5 Rounds of:


5 Pull Ups
10 Squat Jumps
15 Push Ups
20 Sit Ups


For Time.


Then:


Fartlek Training

Military Workout Tue 22 Feb 11

Max Push Ups in 2 Min
Max Situps in 5 min @ 3 second cadence
Run 2.4km

Military Workout Mon 21 Feb 11

Cardiovascular Power Session


40 Min of:


50m Swim @ max effort
then rest 90 sec.


AMRAP in 40 min.


This morning's session is designed to max out their cardiovascular systems whist remaining low impact. This is due to a fitness assessment that the squadron in conducting on Tuesday morning. The Basic Fitness Assessment is just that... BASIC. However people seemed to get nervous about them and if there is a hard session the day beforehand which will result in muscular pain, they will be upset and complain.

Military Workout Fri 18 Feb 11

10 x Max under water swim
1 min rest between swims


Then


Swim for 30 min.

Military Workout Wed 16 Feb 11

Interval Training


Run, Row or Ride.
Run - 400-200-400-800-200-400-200-800-400-200m
Row - 400-200-400-800-200-400-200-800-400-200m
Ride - 800-400-800-1600-400-800-400-1600-800-400m


Rest to work ratio is as follows:
800m - 1/4
400m - 1/2
200m - 1/1




The choice is for those who can not run due to medical restrictions. Most people in the group will be running.

Military Workout Tue 15 Feb 11

Pick two exercises from both lower body and upper body. Alternate between lower and upper body exercises (all sets are to be done prior to changing exercises).

5 sets of 3 Rep Max (RM), coupled with speed component.

Lower Body – Rest 2 min between sets

Dead Lift + 10 x Squat Jumps

Back Squat + 10 x Depth Jumps

Front Squat + 10 x Jumping Lunges (each leg)

Upper Body – Rest 2 min between sets

Bench Press + 10 x Push Ups

Hang Cleans + 10 x Upright Row

Push Press + 10 x Single Arm KB High Swing (each arm)

Military Workout Mon 14 Feb 11

Run, Row or Ride for 40 minutes.


Simple but effective. Keep the heart rate at 80 - 90 percent max HR.


The options are for those who have medical restrictions. This session will be a nice way to start an otherwise not so enjoyable week of training.

Training Videos

Here's a sample of videos from yesterdays training.  This is the last week before a back off week of our first conjugate cycle.  10 x 2 box squats were done before the rack pulls and then some prowler pushing.  Training was done with our friend Mitch Evans from Elite Gear, check out his website at www.elitept.com.au

Enjoy.

Military Workout Fri 11 Feb 11

Fran


21-15-9
Thrusters @ 40kg
Pull ups


For time.


Military (army) PT sessions normally last 1 hour which include warm ups and cool downs. To utilise this time appropriately, this will be predominantly a teaching session. Explaining, demonstrating and practicing how to do thrusters and kipping pull ups. Fran will be their test of objectives, a brutal way of confirming what they have learn't.


One of the guy's within the troop has had surgery on his shoulder three times. As a result he has very limited range of motion and still can not support his own body weight in a overhead suspended position. He does however have sufficient anterior and posterior strength through his shoulder. Due to this, his workout will be:


5 Rounds of:


Row 400m
10 RM Bench Press


For time.

Pre-workout nutrition

While the current mantra among a lot of fitness trainers is “train, train, train” the truth is that you can run yourself out of a bad diet.  Nutrition is 90% of the deal and the key to health and well being.  Think about how much time you spend in the gym or training, maybe 3-4 hours a week of actual training?  Maybe a bit more?  Either way it’s a very small fraction of the 168 hours in the week.  Wouldn’t you want to get the most out of that time that you can?

This is where nutrition comes into it.  What you put in your body before you work out has huge consequences to your training.  Let’s have a look at some pre-workout nutrition.

Timing:

The type of session you’re doing for the day will affect when your last meal before training is.  On a strength day (think heavy weights, few reps, few sets, long rest) your last meal can be right before you step in the gym.  If you’re a crossfitter and today is a metcon or strength and metcon day, you may want to leave it 2-4 hours between your pre-workout meal and training to allow gastric emptying so you don’t see that meal again or get stomach cramps.  This will be different for everyone however and is something to play around with.  I can normally eat something about 45 minutes before training no matter what I’m doing that day.

Composition:

The composition of a pre workout meal shouldn’t vary too much for most people, carbohydrates and protein making up the majority of the calories and whatever fat is in the protein making up the rest.  The ratio of carbs to protein will vary depending on the type of session you’re doing but here are a few things to consider.

A meal high in protein will slow gastric emptying and possible make the session a little more uncomfortable.

A meal high in carbs, while leaving the stomach quite quickly, will also spike your insulin levels and, due to the effects of insulin on fatty acid oxidation enzymes, will not allow fat to be used as a fuel source. 

This is important for a couple of reasons and will affect both strength and conditioning workouts (it’s going to get geeky sorry).  During high intensity strength workouts, muscle glycogen is being used to lift the weights.  After around 4-6 secs, your phsophocreatine stores have run out and glycogen takes over until the set is done.  After this, your body uses fatty acids (FA) to supply fuel in your rest periods.  If there is limited FA oxidation due to high insulin levels, liver glycogen must be released into the blood stream which further raises insulin levels so the glucose can be utilised by the cells.

Secondly, FA’s are used during the first couple of minutes of conditioning workouts.  Once the intensity is too high, muscle and liver glycogen take over, but initially the body uses FA.  If no FA’s are available then you need to start using glycogen early and face to risk of running out and hitting the wall in, say, the 15^th minute of Cindy.

So what should I eat then?

A small meal consisting of some protein and carbs.  Both sources should be easily digestible.  Some coffee (black of course) won’t go astray either as this will enhance the FA release from your fat cells.

Any queries or questions please don't hesitate to contact us.

Stay tuned for a post workout nutrition post coming soon.

Military Workout Wed 09 Feb 11

Recovery Session


Swim 30 min.

Military Workout Tue 08 Feb 11

Power Endurance:


Round 1
4 Min Stationary Cycle 
Round 2
1 Min Air Squat
1 Min Dumbbell Deadlift @ 1/2 Body Weight (each hand)
1 Min Air Squat
1 Min Dumbbell Deadlift @ 1/2 Body Weight (each hand)
Round 3
4 Min Kettle Bell Swing
Round 4
1 Min Punching the Bag
1 Min Push Ups
1 Min Punching the Bag

1 Min Push Ups

Round 5

4 Min Skipping - every break results in a 10 x Squat Jump punishment

Round 6

1 Min Burpee

1 Min Man Makers @ 10kg (each hand)

1 Min Burpee

1 Min Man Makers @ 10kg (each hand)

90 sec rest between rounds.

The lads were a little worse for wear this afternoon after Monday and this morning's sessions. Most of them have just got back from Christmas leave, I observed what their normal PT sessions were like for a couple of weeks to gauge where they were at and what they had been doing for PT (and I guess what they had been doing for the six month's).

Needless to say, yesterday was a shock for them. Some of them thought it was just a welcome back session and things would go back to what they were accustomed to. This morning the reality sank in for them... The look of apprehension before I told them what was happening in their next round said everything, they were hurting... learning. I smiled.

Their efforts earn't them a recovery session. 

Sleep

Sleep is a natural bodily state characterized by a lack of consciousness and inactivity of voluntary muscles.  It involves an impaired ability to react to stimuli however is a period of heightened anabolism which accentuates the body’s ability to grow and repair the immune system, nervous system, muscular and skeletal systems.  Sleep is an important part of anybodies life (we sleep for roughly 1/3 of our life) and allows us to maintain regular daily activity.  There are massive consequences to the body and mind if a person doesn’t get enough sleep and this will be discussed further in the post.

Sleep stages

Sleep is divided into 2 broad stages; REM (rapid eye movement) sleep and non-REM sleep.  Each type is distinct from each other physiologically, neutrally and psychologically.  Non-REM sleep is further divided into 4 other stages and we cycle through these four stages and into REM sleep then back into non-REM sleep.  REM sleep accounts for around 20-25% of total sleep and is the stage of sleep associated with memorable dreaming and atonia (paralysis during dreaming).

Our circadian rhythm, or biological clock controls our sleep-wake patterns which are controlled by hormone release.  The circadian rhythm works with adenosine which is a neurotransmitter that is associated with wakefulness.  Adenosine is created throughout the day with high levels of adenosine leading to sleep.  In diurnal animals (day walkers), the circadian rhythm causes sleepiness by a release of melatonin that lowers the body’s core temperature.  There is a gradual fluctuation of cortisol during the day which is governed by the circadian rhythm as well.  Cortisol has a role in controlling sleep-wake patterns as high levels of cortisol cause a heightened sense of awareness and consciousness while low cortisol levels are associated with lower levels of consciousness.

Optimal sleep

An optimal amount of sleep is a meaningless statement unless it is looked at in relation to that person’s circadian rhythm.  Even if you sleep for the “optimal” amount but it occurs at the wrong time of day for your rhythm, that sleep is ineffective.  It seems that the amount of sleep needed by an individual is governed by their circadian rhythm as there are two markers that need to occur in the middle of your sleep pattern and before waking for sleep to be effective.  1)  You need a maximum concentration of melatonin and 2) minimum core temperature.  Human sleep can vary among individuals and a person’s sleep is considered effective if there is no day-time sleepiness or dysfunction.  A lack of sleep is associated with an increased of mortality through weight gain, hypertension and Type 2 Diabetes.  A person can be in a state known as sleep debt from not getting enough sleep.  The larger the debt, the more severe the symptoms.  Sleep debt causes mental, physical and emotional fatigue.  It causes a decreased ability of the individual to perform higher level cognitive functions with the frontal lobes of the brain being particularly susceptible.

Functions of sleep

This is a hotly debated topic within the circles of sleep academia and the research is largely incomplete.  After 50 years of research into sleep, William Dement said on the functions of sleep “the only reason we need to sleep that is really, really solid is because we get sleepy”.  There are a few things however that have been shown to be affected by sleep such as restoration of the immune system, somatic growth of an organism and muscular repair.  The immune system is weakened by a lack of sleep with white blood cell counts decreased by as much as 20% in sleep deprived mice.  A lack of sleep affects the release of growth hormone in adult men, so for all you crossfitters and weightlifters out there, get some sleep or forever face mediocrity.  It has also been found that sleep is inversely proportional to the size of an organism and directly related to basal metabolic rate.  An animal or person with a higher metabolic rate needs more sleep than a person or animal with a lower metabolic rate.

Sleep has also been shown to affect working memory and higher level cognitive functions such as decision making and reasoning, with a lack of sleep dramatically affecting these functions.  REM sleep is also associated with the processing of procedural knowledge.

Effect of food and drink 

What we eat and drink have an affect our body. We all know this, which is why we stay away from certain foods and why we eat others. Sleep is just another function of our body that can be disturbed by what we put in our mouth. Alcohol is used by a lot of people to help them get to sleep but it has been associated with an increase in disrupted sleep and reduced REM sleep. Caffeine and other stimulants (including sugar, natural sweeteners and pretty much anything that contains anything ending in –ose) affect sleep by increasing the amount of insulin and cortisol in the body. When we ingest these our blood sugar rises and causes an increase in insulin. When your blood sugar drops again, cortisol is released and high levels of cortisol keep us awake, that’s what coffee’s for right? Having these things late in the day will disrupt your sleep and leave you feeling flat and in need of more stimulants.

Military Workout Mon 07 Feb 11

5 Rounds of tabata's.


Round 1 - Rower
Round 2 - Body weight squats or push ups
Round 3 - Stationary cycle
Round 4 - Back squat, push press, bench press, shoulder press 
or kettle bell swing (pick only one)
Round 5 - Nordic skier


1 minute rest between rounds.


The goal of this session is to prompt a cardiovascular response from the participants. Round four is to be conducted at light weights (no greater than 20-30kg), allowing greater repetitions which lead to increased respiratory demand and maintaining the desired outcomes.


The reason there is a choice of exercise in rounds two and four is due to injuries or medical restrictions that the participants may have, further alternative exercises are possible in rounds one, three and five if required. Programming for military personnel is difficult due to this, each workout programmed may have numerous variants all being conducted at the same time within the same session. There will be more on this in a later post. 

Some squat quotes

“Very few movements require the same degree of dedication, desire and determination as heavy squats. Squats are more than a physical strength builder and may be the only movement that builds a person’s character. Life is about standing up AFTER a heavy load takes you down.” – quote Dave Tate


“One of the few lifts that can cause blood, sweat and tears to leave the body at the same time – without you knowing.” –quote Dave Tate


"On resting in between reps: It varies with the length of the set. 5 reps or fewer get a breath to reset. Longer sets might take 2 breaths. During the last few reps of a true 20RM squat, just do what Jesus tells you". - Uncle Rip


"Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in". - Uncle Rip