Some squats and speed bench

Myself and the boys from www.elitegear.com.au on a DE bench session working up to 80kg + 2 blue bands either side and a ME squat session worked up to 215 with a green band each side.

Military Workouts on hold until the end of RTP

Due to the Easter and ANZAC day long weekend and the unit being on a reduced tempo period, organised physical training has ceased. It will resume at the beginning of next week once everyone is back from doing nothing and generally being pretty lazy.


As for me, I will be continuing on with my restoration until we are all back and I'm taking them again for organised PT. The last week has consisted of stretching, low impact eccentric exercises (I have nearly fully recovered from tendinitis in both the IT and hamstring tendons at the knees) and some massage therapy.


Next week marks the beginning of a new cycle in their training (and mine). During the previous cycle of three phases the troop have improved their fitness by 43.4 percent. Nearly all of them can lift twice the amount compared to their initial efforts, VO2Max has increased by over 30 percent and both posterior and anterior (combined average) strength has increased as an average by 74.3 percent, with core strength improving by 77.9 percent.


This next cycle will be some exciting times for us all here. I'm losing three of my fittest guys as they head of to do promotional courses for two months, this will definitely close the void, creating a more competitive arena for the rest. We have a new boss (a new LT straight out of the training command) who's only directive is that he wants the troop 'fit as fuck', but want's to have one session a week dedicated as a 'Battle PT' session. Wednesday's PT sessions are now to be conducted by a senior NCO in accordance with the programmed type of session it is to be (let's see how long that lasts) and I am to take over as the unit's go to man for all things PT related. The guys running PT for the other troops have started to take notice of the vast improvement in the fitness levels of the people I am training and have began to run some similar PT sessions, the jury is still out on whether they fully understand the science behind it, or the concept of continual adaption and recovery, multiple pathway training or the idea that some sessions are hard, others less hard and some easy.


Back on next week, I want to start getting some photo's of these sessions, security is an issue though.

Some squats

Here's a couple of vids of our good friend Mitch from elitegear.com and myself squatting last week.  We both worked up to 180 box squat, here's the 170's.

Military Workout Wed 20 Apr 11

20 km recovery cycle.


Made into a bit of a treasure hunt as such. Teams of two.

Military Workout Tue 19 Apr 11

Metcon incorporating a breathing ladder.


Run 300m
1-10-1 Breathing Ladder


Round 1
Kettlebell Swing


Round 2
Medball Slam


Round 3
Burpees with a SAS bar (10,15 or 20kg metal bar)


Round 4
Thrusters


Round 5
10 reps of each exercise in rounds 1-4


Each round is concluded with the same exercise being conducted with a rope. As soon as the last person is on the rope doing the exercise for 30 seconds then the next round begins. Round 5 was concluded with mountain climbers whilst holding the rope.


Unfortunately a couple of people thought that they could cheat by not doing the required reps. This was addressed at the end of the session with a little remedial training to encourage greater compliance, adhesion and a friendly reminder that they are all responsible for their choices. This consisted of about 5 minutes of push ups and prone holds. It's the army, not a boot camp on a beach or in a park. You do not get to chose whether or not your going to do something without some form of ramification (within reason). Society has well and truly swung towards an attitude of rights, rather than responsibilities. Why should the armed forces lower their standards just because the rest of society has?

A bit of an abscence...

Been a crazy time for SSC the last few weeks so the posts haven't been forth-coming as they should.  This will be rectified next week with a couple of new posts, sorry for the delay.

In the mean time, here's some videos of guys squatting big weights, enjoy!

http://www.youtube.com/watch?v=_SqSzENSPN4&feature=relmfu
http://www.youtube.com/watch?v=dOvi22d1dbw&feature=related
http://www.youtube.com/watch?v=iZLegqUaKcA&feature=related

Military Workout Mon 18 Apr 11

Sprint session.


No longer than 100m, rest at 4:1

Military Workout Fri 15 Apr 11

100 Reps of each of the following in 60 minutes:


Medball Slam
BOSU DB Press
KB Swing
Squat
Push Up
Push Press
Burpee
Sit Up
Medball Throw
Sumo Deadlift High Pull


Can be completed in any order, split into any amount of reps to reach 100. If completed under 60 minutes, then finish of the time doing multi-stage fitness test (beep test) until failure, then restarting at 1.1.

Military Workout Wed 13 Apr 11

3 Rounds of:


20 x Squat 
20m Squat Jump
20 x Lunge
20m Backwards Lunge Walk

Then: 


3 Rounds of:

20sec Push Up 
20sec Push Up / Squat transitions 
20sec Burpee

30 Sec rest between rounds


Then: 

Teaching/Practicing Turkish Get Ups 

Military Workout Tue 12 Apr 11

Interval Training

Military Workout Mon 11 Apr 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 Mon 04-08 Apr 11

All will be quiet on the western front as we take off for a week to go and train out field.


Will be back posting the military workouts once we're back to normal work on 11 Apr 11.