Military Workout Sat 30 Jun 12

A.M - Select Pers
Pack March 90min @ 20kg
P.M - Select Pers
Stretching session 1 hour

Military Workout Fri 29 Jun 12

A.M Select Pers


8 x 400m Run @ 1:1 rest, aim for <1:30


P.M - Select Pers

10 Rounds of:
10	Burpee
10	Get Ups

For time.

Military Workout Thu 28 Jun 12

A.M - Select Pers

5min Warm Up Spin
1min Work			5 Rounds at 1:1 Rest
30 sec Work			10 Rounds at 1:1 Rest
1min Work			5 Rounds at 1:1 Rest
5min Cool Down Spin

P.M - Strength Pers

1,1,1,1 Floor press

4 x 6 bent over row

3 x 15 rolling tricep ext

3 x 10 side bends

3 x 5 DB shrugs + 10 toes to bar

Post-Activation Potentiation

I was asked a question today regarding one of the elements of the programming we've been putting up on the website recently.  It has to do with the inclusion of plyometrics before the main lifts for the day.  Why?
The simple answer is that it enhances your nervous system activation and should allow for faster lifting for the day.
Basically:  do plyometrics before your main lift and you will be move explosive on that lift, therefore able to lift more.  Those of you that don't want to get geeky can stop reading here.

For the rest of us, the longer answer is a physiological process known as post-activation potentiation.  This is a phenomenon that only occurs in fast twitch (type 2B/X) muscle fibres.  It has to do with the priming of the nervous system by performing an explosive lift before a heavy one or, interestingly, a sub-maximal repetition set before an explosive lift.  Examples of this would be performing high box jumps prior to snatching of cleans (or speed box squats) or performing heavy squats prior to a vertical jump test.  Loading of the nervous system elicits an excited state in which performance is enhanced (1).  This can however cause fatigue to set in so it pays to be careful, it is the contractile history of the muscle which is important for application.

So this is just a short term gain, right?  Not really, as there appears to be a chronic adaption that takes place (1)(2).  It is commonly used in a training protocol called complex training in an attempt to transfer strength gains into power gains.  Typically, exercises are paired together in a complex pair that work similar muscle groups.  An example would be depth jumps followed by squats (3) and it has been suggested numerous times that complex training is superior to either traditional strength training or plyometrics by themselves (3)(4)(5).

So, where does this leave us?  We've seen that high intensity muscle contractions prior to an event/exercise can improve the performance in that event.  This is why we've been putting plyometrics before squatting and benching in our programming of late and why you should too (if you don't already follow what we post).  It is important to activate the neuromuscluar system to provide an enhanced ground to perform your activity in.

Short answer again, do box jumps before squatting and close grip plyo pushups before benching to get increased performance.


1. Guellich, A. & Schmidtbleicher, D., 1996. MVC-induced short-term potentiation of explosive force Les MCV engendrant un potentiel de force explosive a court terme La potenciacion a corto plazo de la fuerza explosiva producida por contracciones voluntarias maximales (CVM). New Studies in Athletics, 11(4), p.67-81.
2. Weber, K.R., Brown, L.E., Coburn, J.W. & Zinder, S.M. 2008, "Acute effects of heavy-load squats on consecutive squat jump performance", Journal of strength and conditioning research / National Strength & Conditioning Association, vol. 22, no. 3, pp. 726-730.
3. Robert Gringmuth 1998, Explosive Power and Strength Complex Training for Maximum Results.
4. Lyttle, A.D., Wilson, G.J. & Ostrowski, K.J., 1996. Enhancing performance: maximal power versus combined weights and plyometrics training. The Journal of Strength Conditioning Research, 10(3), p.173.
5. Verkhoshanski, V. and V. Tatyan. Speed-strength preparation of future champions.
Sov. Sports Rev. 18(4): 166-170. 1983. 21.

DE upper body

5 min rowing
3 x 10 ring rows (feet at hand level)
9 x 3 bench @ 65 % + 20kg chain
4 x 8 DB bench press
3 x max rep Kroc rows

and then some craziness - 5 km row

Military Workout Wed 27 Jun 12

A.M - Select Pers
Swim 40min

Military Workout Tues 26 Jun 12

A.M - Select Pers

Boxing			1 min on each activity 6 times through @ 80-100% effort
Skip Boxing
Floor to Ceiling Boxing
Crunches

P.M - Strength Pers

1,1,1,1 Front squat
3 x 3 deficit deadlifts @ 75%
4 x 10 good mornings @ 60kg
3 x 12 reverse hypers @ 20kg

Military Workout Mon 25 Jun 12

A.M - Select Pers
5 rounds of:
Max Heaves + Push Ups @ 2 Second Cadence (2 x Max Heaves)


All Pers
4 x 800m Run @ 1:1 rest

DE lower body

skipping/rowing for about 5 min
10 min plyo work
12 x 2 box squat @ 65% + 20kg of chain
8 x 1 pulls @ 65% + 20kg chain
4 x 6 good morning
3 x 10 (5 each leg) weighted one leg squats (KB in the rack position)

Recipe of the Week

Banana Bread

3 large bananas (browned and a bit squishy)
1.5 cups of cashews
1 cup of almond meal
3 eggs
2 table spoons of coconut oil
1 teaspoon of baking soda
cinnamon to taste

preheat your oven to 200oC.  blend the cashews into a fine powder and add to the almond meal.  Mash the bananas, add the eggs then put the dry stuff with the wet stuff.  Mix very well and pop in the oven.  Cooking time is about 35 minutes (or until you can poke a knife in and have it come out clean).
Let cool and enjoy!

ME upper body

Deload week

joint mobility 10 mins
med ball throws 10 mins @ 6-10 kg ball
5 x 3 bench @ 80% + 5 plyo pushups
3 x 4 Close grip bench press w/pause AHAP

3 rounds:
50 double unders
10 pushpress @ 60kg
15 ring dips

ME lower body

Deload week

10 min skipping
plyometric work for 10 mins (box jumps, broad jumps, deapthjumps etc)
5 x 3 squats @ 80% of 1 RM + 5 KB swing @ 32kg
6 trips of 20 m walking lunges @ 40kg, after each round perform 10 plyometric pushups

DE upper body

Deload week

3 x 15 ring rows

3 x 15 paralette puahups

9 x 3 bench press @ 60% + 20kg chain

4 x 6 DB bench @ AHAP

20 min AMRAP

5 strict pullups

7 paralette pushups (feet on box)

9 belt squats @ 32 kg

just keep moving for the whole 20 min

Military Workout Mon 18 Jun 2012

A.M - All Pers
Run 45 - 60min Medium Pace

P.M - Select Pers
5 Rounds for score/time:
R1
Max Strict Heaves
Max Push Ups @ 2 sec cadence
R2
-2 R1 Strict Heaves
-5 R1 Push Ups @ 2 sec cadence
R3
-2 R2 Strict Heaves
-5 R2 Push Ups @ 2 sec cadence
R4
-2 R3 Strict Heaves
-5 R3 Push Ups @ 2 sec cadence
R5
-2 R4 Strict Heaves
-5 R4 Push Ups @ 2 sec cadence

Time in seconds = Score eg. 6min 18 seconds = 378 (378 seconds)
Subtract 1 second for every rep done.
Subtract an extra 3 seconds for every rep over required reps.
Add 10 seconds to time for every rep missed.
eg. R1=15&60, R2=13&54 (req 55), R3=11&50, R4=11 (extra 2 done)&44 (req 45), R5=9&40 in 6:18 (378 seconds)
378 - Rep score
This equates to 15+60+13+54+11+50+11+44+9+40= 307, so 378-307=71
add reps missed score
2 reps missed = 2 x 10 = 20+71 = 91
minus extra reps done score
2 extra reps = 2 x 3 = 6, so 91 - 6 equals a total score of 85.
The lower the score the better.

Recipe of the week

No bake sticky apple bars

This weeks recipe comes courtesy of www.paleomg.com.  If you haven't checked it out have a look, some amazing food and crazy rants!

Ingredients

• Crust
• 12 medjool dates, pits removed
• 1 cup almond butter
• 1/4 cup Raw Honey
• 1/4 cup Unsweetended Shredded Coconut
• 1/2 cup Coconut Cream Concentrate
• 1 teaspoon cinnamon
• pinch of salt
• For the toppings
• 3 apples, cored and thinly sliced
• 3 tablespoons Gold Label Virgin Coconut Oil
• 1/2 cup walnuts, roughly chopped
• 1/4 cup Raw Honey
• 2 tablespoons Coconut Cream Concentrate
• pinch of cinnamon
• pinch of salt

Instructions

1. First make your crust. Add all ingredients for the crust to a food processor. (you may need to heat up your coconut cream concentrate aka coconut butter)
2. Put crust ingredients in an 8×8 or 9×9 glass baking dish, press down until evenly distributed.
3. Now heat up a large skillet under medium heat. Add your coconut oil then your sliced apples.
4. Once apples begin to become soft, add your walnuts. Be sure to continuously stir so the apples and walnuts do not burns.
5. Once apples are wilted, add your honey and coconut cream concentrate along with cinnamon and salt.
6. When all ingredients are incorporated, pour mixture on top of crust and press flat. Put in the fridge to harden for 30-45 minutes.
7. Cut into squares and serve!!

DE lower body

Deload week

3 x 10 reps of the following:
lunges
squats
hip ext
pushups
KB swing @ 24kg
12 x 2 box squats @ 60% + 20 kg chain
8 x 1 deadlifts off a 3" deficit @ 60%
4 x 10 weighted hip ext AHAP

5 rounds each for time:
3 Front squats @ 70% 1 RM
3 Box jumps @ AHAP
200 m row
rest 2 min

ME bench press

3 x AMRAP ring rows
3 x 5 strict press (not too heavy)
3 RM DB bench
5 x 5 DB bench @ 90 % of 3 RM
3 x 5 strict press (a lot heavier)

ME lower body

plyometric work 10 mins (deapth jumps, seated box jumps etc)

3 RM good morning (narrow stance)

5 x 5 good morning (wide stance) @ 90% of 3 RM 

1.5 squats 5 x 3 (unrack bar and squat down, come back up past parallel, back down to bottom then up to the top)

10 rounds

3 front squats @ 80

5 HSPU

DE bench

3 x max strict pullups

3 x 10 strict toes to bar

9 x 3 bench @ 70% + red bands

5 x 5 DB incline bench @ AHAP

AMRAP 30 secs on 30 secs off

plyometric pushups

DB bent over row @ 30kg DB's 

DE squats and pulls

sled drags 6 x 60m increasing weight each time

GHD situps 3 x 20

10 x 2 box squats @ 70% + red bands 

6 x 1 deadlifts @ 70% from deficit

bottom up good mornings 6 x 4

walking lunges 4 x 20m @ AHAP

5 min AMRAP

5 KB swings @ 32/24

5 burpees

Recipe of the week

Chocolate balls

1/2 C peanut butter (Any nut butter will work here, but I prefer peanut butter)
1/4-1/3 C agave nectar (hone will also work well)
1 C quinoa flakes
1 C shredded unsweetened coconut (I used fine dessicated coconut) 
1-2 tsp your favorite spices or spice combinations like cinnamon and nutmeg (optional)
1/2 C carob buttons (unsweetened)

Directions

In a large bowl add everything together and mix well with your hands.  Cool the mixture for around 30 mins in the fridge then roll into small balls and refrigerate.
I'm going to give this a try using protein powder instead of the quinoa to see how it goes, may work, may not but I'll get back to you:)

Military Workout Fri 08 Jun 12

This morning we did some Military Self Defense training and some other fight training. Worked on some basic Silat styled deflections of strikes, Judo, Muay Thai and Ju Jitsu. Concentrated predominately on strangles, chokes and dislocations.


It was a small group this morning, they all got a lot out of it. All agreed that it was the best PT session that they'd done all year, namely because they were learning something also (all beating the crap out of each other). 

ME upper body

3 x 15  paralette pushups

bent over row 3 x 10

incline bench press 2,2,2,2

DB incline bench 4 x 6

Kroc rows (use strap) 2 x max each side

tricep pushups 3 x max (feet elevated)

Max effort lower body

plyometric work 10 mins

ME pause squats 2,2,2,2

narrow stance good morning 5 x 5

stiff leg sumo deadlift 4 x 8

ab work

Military Workout Wed 06 Jun 12

A.M - All Pers
Station 1 - 1-10 Squat Jump
Station 2 - 10-1 Clapping Push Up
Between Stations:
Lunge Walk 20m
Sprint 20m
Looks like:
1 Squat Jump, Lunge Walk 20m, Sprint 20m,10 Clapping Push Ups, Lunge Walk 20m, Sprint 20m.
2 Squat Jump, Lunge Walk 20m, Sprint 20m,9 Clapping Push Ups, Lunge Walk 20m, Sprint 20m. etc. etc
until you reach 10 Squat Jump, Lunge Walk 20m, Sprint 20m,1 Clapping Push Ups.


I left this session up to one of the junior soldiers to run this morning under supervision. I did this session in the afternoon but changed the Lunge Walk to OH Lunge Walk @ 20kg.

DE upper body

AM:
3 x max ring rows

3 x 30sec ring support hold

8 x 3 bench @ 65% + red bands

bent over row 4 x 6

ring pushups 4 x max

PM:

25 min row - hold 2.00 min/500m pace, 4 x 1 min fast intervals

Military Workout Mon 04 Jun 12

A.M - All Pers
200m Swim
400m Run
AMRAP 30 min


P.M - Select Pers
Circuit
10-9-8-7-6-5-4-3-2-1 reps of:
Thruster
Push Ups
Squats
Sumo Dead Lift High Pull
Heaves
Atomic Crunch

Speedy squats

AM:
3 x 10 pullups

3 x 20 lunges

12 x 2 box squats @ 65% + red bands

8 x 1 deadlifts from deficit @ 65%

weighted hip ext 3 x 15 @ 20kg

ab work

PM:

snatch ladder - start at 60kg and add 5kg every minute.  Each minute perform one snatch at the progressively heavier weight

8 rounds:

200m row

10 ring dips

Recipe of the Week

Stuffed capsicums

500g mince meat
2 cloves of garlic
2 table spoons of chopped ginger
2 small chilies
salt to taste
Parmesan cheese
2 large capsicums
2 tins of tomato
1 table spoon of coconut oil

heat a pan with coconut oil and add in garlic, ginger and chilie and quickly sautee.  Add the beef and cook till brown, adding in the tomatoes and reducing the whole lot down till it's a bit thick over low heat.  chop the top off the capsicums and hollow them out.  Pop them in an oven tray and add in the reduced tomato sauce till they're full.  Sprinkle the parmesan cheese over the top and cook till the capsicums are soft on the outside (about 15 mins).
Serve with your favorite veges and enjoy!

ME upper body

3 x 15 bent over row

5 x 5 plyo pushups

incline bench press 2,2,2,2

seated KB press 6 x 5

strict toes to bar 4 x max rest 60 secs

row 250m x 10 rest 90 secs

Military Workout Fri 01 May 12

A.M - All Pers


300 Push Ups


Max effort, once you have reached your max without dropping to your knees or adopting a 'rest' position, sprint 50m. Repeat until you have reached 300.
For those doing this as a group (as mine were this morning), it is an individual effort, however, once you have finished adopt the prone hold (or bridge position) and wait for the last person to finish. This part sucks more than the actual push up part.

ME lower body

3 x 10 back ext

3 x 5 single leg box jumps (each leg)

Bottom up squat 2,2,2,2 (no belt, no shoes)

deficit pulls 6 x 3

sled drags 10 x 60m AHAP

abs x a lot