Max effort front squat

1,1,1,1 Front squat
3 x 3 deadlift off 1 or 2 plates
3 x 12 walking lunges (6 each leg)
3 x 10 reverse hypers
ab and low back work

Military Workout Fri 05 Aug 11

D half way through Cindy

AM - All
Cindy:
AMRAP 20min
5 x Pull Up
10 x Push Up
15 x Squat

PM - Power and Strength Session pers only
3 x 20 GHD situps
3 x 10 Back ext (note: NOT hip ext)
1,1,1,1 Close grip bench + reverse blue bands
attach blue bands from the top of a power rack and hook them over the bar to lighten it at the bottom.
5 x 3 JM press
4 x 12 ring dips
4 x 15 bentover row
4 x 8 chinese row

Military Workout Thu 04 Aug 11

PM
1,1,1,1 Reverse band squats
set up bands from the top of a power rack so the weight is lighter at the bottom with no tension at the top.
5 x 5 wide stance good morning
5 x 5 reverse hyper - go heavy
3 x 30 band good morning @ green band

Then:
Sport for 1 hour. Nothing intense, just some fun.

Later:
tricep and ab work for about 25 mins, don't stop for too long in the whole time.

Circa max bench

                              At least her elbows are in!
AM:
4 x 3 bench @ 50% + green bands
Work up to a max single over the next 5-6 sets by adding bar weight.
4 x max paralette HSPU
4 x 15 rolling tricep ext
4 x 5 DB seated muscle cleans

PM:
Plyometric pushups
KB press
ring rows
spend 25 mintues working on these three movements.

Military Workout Wed 03 Aug 11

Nicole
400m Run
Max Heaves
AMRAP in 20min

This is to be conducted in cam pants and shirt, webbing (chest or belt rigs) which weigh 9kg.

Military Workout Tue 02 Aug 11

AM
Yoga for 1 hour

PM
8 x 3 bench press @ 50% + blue and purple bands
4 x 6 bench row
6 x 8 KB clean and push press
4 x 15 rolling tricep ext

PM
Rope climb and HSPU practice for 25 min

The morning is an intro to Yoga, something new for most of the lads.

Back into the Strength and Power training in the afternoon for the select few that have decided to join. It's gone from three to five in one week.

CIRCA MAX!!

The idea with today is that you will be lifting around your max at the top (or more) and significantly less at the box.  We like using bands and chains but just a shitload of bands will do (as in the pic).
AM:
4 x 2 box squats @ 60% + blue bands + 20kg of chains
work up to a max single over the next 6-7 sets.
6 x 1 speed pulls @ 60% + quaded purple bands
extra hammy work if needed (it wasn't today)

PM: ab and HSPU work for 25 mins.  Work up to paralettes for the HSPU if you can.

Military Workout Mon 01 Aug 11

AM: Tp PT
Amanda:

9, 7 and 5 reps of:

Muscle Ups (equivalent is 3 Dips and 3 Heaves if Muscle Ups can't be done)
Snatch @ 40kg (Scaled if required)

PM: Power session
4 x 60m sled drags @ 80 kg
12 x 2 box squats @ 100kg + blue bands
8 x 1 speed dead lifts @ 110 + quaded purple bands
3 x 5 one leg box squats with 10kg plate

Power Session

6 x 250m row + 15 ring dips, 2 min rest

August is Metcon Madness Month for the Troop. Three metcon sessions every week for four weeks, it only happens once a year and for good reason. Soldiers need to be prepared for anything, they need to be strong, powerful, agile, have great spatial awareness and both cardiovascular power and endurance among other things. Metabolic conditioning, whilst intense will have a detrimental effect on their endurance. However, by the end of the month the guys and girls in the troop will have a greater appreciation for some of the easier sessions we conduct and their power output will be through the roof.

Some of the lads want to do Alex's power training in addition to Troop PT. They understand  that the results will not be as good as if they were training specifically for power, however, they also understand that they need strength in all facets of fitness.

ME bench

3 x 20 GHD situps
3 x 10 Back ext (note: NOT hip ext)
1,1,1,1 Close grip bench + reverse blue bands
attach blue bands from the top of a power rack and hook them over the bar to lighten it at the bottom.
5 x 3 JM press
4 x 12 ring dips
4 x 15 bentover row
4 x 8 chinese row

Military Workout Fri 29 Jul 11

Fitness Assessment


Max Push Ups @ 2 second cadence
Max Sit Ups (feet unheld) @ 3 second cadence (up to 300)
Max Strict Military Heaves
Max effort Beep Test

Max effort Lower body

AM:
1,1,1,1 Reverse band squats
set up bands from the top of a power rack so the weight is lighter at the bottom with no tension at the top.
5 x 5 wide stance good morning
5 x 5 reverse hyper - go heavy
3 x 30 band good morning @ green band

PM:
tricep and ab work for about 25 mins, don't stop for too long in the whole time.

Military Workout Wed 27 Jul 11

A.M
Rest morning for the lads.


Played basketball for an hour.


P.M
150 Push Ups.
If you can't do 150 push ups in one hit, every time your knees touch the ground or you can no longer continue sprint 50m and continue with the push ups.


The 'rest session' ended up a little more intense than the active recovery it was designed to be. Everyone was dripping sweat and sucking in oxygen. Because none of us can actually play basketball well, it was decided it would be best to play 'jail house rules', without the shanking. Perhaps this was a mistake, perhaps not, but it ended up a very intense game.

New insight into human gluconeogenesis pathways

This one is too good to not to post.  If you can get past the chemistry (or don't want to deal with the chemistry) skip to the concluding remarks for the gist of the paper.  The abstract also provides a pretty good insight.  If you can understand the chemistry, this paper is fascinating and offers new insights into the human metabolic system and has implication for the last 50 years of metabolic research!

Enjoy

http://www.ploscompbiol.org/article/info:doi%2F10.1371%2Fjournal.pcbi.1002116

Speed Bench

AM:
8 x 3 bench press @ 50% + blue and purple bands
4 x 6 bench row
6 x 8 KB clean and push press
4 x 15 rolling tricep ext

PM:
Rope climb and HSPU practice for 25 min
Go through and exhaust both options with not much rest in there.

Military Workout Tue 26 Jul 11

A.M
Fran (scaled if required)


Since a few of the lads in the troop decided that because they weren't being supervised they didn't have to put in an effort during Monday morning's session. Everyone can now do a session where every rep is counted and measured. Not low enough in the thrusters, it doesn't count, not all the way up on the pull ups, it doesn't count. One way or another, they will learn.


P.M.
Speed Bench Press
8 x 3 Close Grip Bench @ 50% 1RM + blue bands
6 x 4 Bent Over Row
3 x 15 Rolling Tricep Extension
8 x 5 Clapping Push Ups


Wow, what a day. Fran this morning was devastating, everyone's bodies were sore from the day before. One of the lads though who had never done Fran before, the only 'Crossfit' sessions he's done are the works that I run for troop PT, had only ever done maybe 2 or 3 sessions which involved thrusters and learnt how to do kipping pull ups when I did the demo before the session to jog the lads memory. Now for the kicker, he smashes it and does it in 3:30 flat. Then during lunch he did the PM session with myself and another.

Military Workout Mon 25 Jul 11

12 x 2 Box Squat @ 50% 1RM + Purple bands
8 x 1 Deadlift @ 50% 1RM + Quaded Purple bands
5 x 2 Plyo Hamstring Drops @ 20kg
4 x Box Jumps from the knees - increase height with each jump
Between each jump:
15 x Crunch
15 x Oblique Crunch (each side)
15 x Atomic Situps


Since the lads are currently in a strength cycle, I decided to introduce them to slightly modified version of Alex's workout from last Monday. For those who want to put in 100% during PT it's great session, they learn something about themselves and reap the rewards from training to their full capacity. For those who just want to go through the motions though and think that no one is noticing, well you reap what you sow and everyone knows why.


During our lunch break three of us did a slightly modified version the afternoon session.


3 x 9 HSPU to max depth
3 x 12 Ring Dips
3 x 15 DB Rolling Tricep Extensions

Speedy Squats

4 x 60m sled drags @ 80 kg
12 x 2 box squats @ 100kg + blue bands
8 x 1 speed deads @ 110 + quaded purple bands
3 x 5 one leg box squats with 10kg plate

Move through fast, should take about 45-50 mins whole workout

PM: 6 x 250m row + 15 ring dips, 2 min rest

Enjoy!

Military Workout Fri 22 Jul 11

Back Squat 
1,1,1,1,1
Then: 3 x 5


Bent Over Row
1,1,1,1,1
Then: 3 x 5

Pretty short session, a couple of the lads messaged me on Saturday saying that their hamstrings felt well... horrible, apparently sitting was painful, very painful and getting back up again was agony. At least I know three people put in a max effort. 

Max effort bench

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

Work up to a weight that you feel uncomfortable with and need a spotter, then lift it like your life depended on

Max effort Squats

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

The idea is to go as heavy as possible on the front squats, shoot for a new PR on the third or fourth rep.

The deadlift

The deadlift is one of the most powerful exercises there is yet poor deadlift technique and execution is something a lot of people who carry out the deadlift suffer with.

The problems that occur with poor deadlift execution can range dramatically from mild issues to the worst case scenario of severe damage to the Erector Spinae, other wise known as the lower back.

The reason why so many people have poor deadlift technique is because they try to lift far heavier than their body can. To compensate and lift this extra weight the body alters form so the correct form is lost through the support of the leg muscles which adds more stress to the Erector Spinae (Lower back).


The deadlift technique is relatively easy yet many people do not follow the correct procedure to ensure it is carried out correctly. To carry out the deadlift correctly follow these easy deadlift execution guidelines.

Place the barbell with desired weight in front of you on the ground clear of any obstructions and move forward so your feet are placed under the bar shoulder width apart, flat on the floor, with the bar close or touching your chins.

Take hold of the barbell with your hands just outside your legs (just wider than shoulder width apart) with either an overhand or mixed hand grip (one hand with and over hand grip the other with an underhand grip).

Keep your arms straight with your head facing forward (head up) and your chest out. Make sure your back is straight and shoulders back, squat down so your thighs are parallel with the floor.

Inhale deeply and lift the bar by pushing your heels into the floor extending your legs and hips. As you reach towards the top of the lift push your hips forward.  Do not breath out during this part of the movement.

Once at the top of the lift hold the weight for a second before slowly starting your descent back to your starting position, do this by pushing your hips back and lowering back to your original position.

At the end of the lift the barbell should be resting back on the floor in its original position.  It's as easy as that!


Now go pick something heavy up.

Speed Bench

AM:
Speed Bench press:
8 x 3 close grip bench @ 50% + blue bands
6 x 4 bent over row
3 x 15 rolling tricep ext
8 x 5 clapping pushups

PM: 150 pushups, when you break the set, sprint 50 m. For total time

The idea with all these exercises is to move as fast as possible.  On the bench, focus on stopping it above your chest and reversing direction with the speed of a thousand startled gazelles to lock out.  Bent over row should be a weight that is difficult but with no failed reps

Military Workouts Wed 20 Jul 11

Three rounds of:
P1 Punching a bag on the ground
P2 10 x Single Arm Clean & Press (5 each arm)
Once P2 has completed SAC&P swap
Then both sprint 40m.


Then:

Three rounds of:

P1 Kneeing a bag on the ground

P2 10 x Burpee on a Medball

Once P2 has completed Burpees swap

Then both sprint 40m

Then:

Three rounds of:

P1 Elbowing a bag on the ground

P2 10 x Kettlebell Swing

Once P2 has completed KB Swing swap

Then both sprint 40m

Rest 2 min

Then:

40m Medball Slam/Burpee + 2 foot jump forward.

Then:

Three rounds of:

P1 50m sled drag with P2 in sled.

at the end of the 50m, swap.

Strength cycle starts here

We're going to be posting a strength cycle for the next 6 weeks.  This is the program that 4 of our members will be following as a build up for their next powerlifting meet on sep 3.

Enjoy

Mon:
AM:
12 x 2 box squat @ 50% 1RM + blue bands
8 x 1 deadlifts @ 50% + quaded purple bands
5 x 2 plyo hamstring drops @ 20kg
Box jumps from knees - increase height each jump
ab work
PM:
HSPU to max deapth (on paralettes)
3 x 12 ring dips
3 x 15 rolling tri extensions @ 2 x 20kg DB

Tues:
Rest

We had a successful lifting meet on Sunday with our friends at www.elitegear.com.au.  Hit some PR's and generally crushed things while wearing our soft suits.
Here's some photos of Alex in his squat and deadlift, video coming soon.

Military Workout Tue 19 Jul 11

Fight Training


10 Rounds of:
Sprawl
4 x Front Punches
4x Front Kicks (alternate, left to right)
Sprawl
4 x Elbow (alternate left to right)
4 x Knees (2 left, 2 right)
Sprawl
Run 40 metres (20 up, 20 back)


Then:


10 rounds of:


Sparring
2 minute rounds,
30 seconds rest between rounds to change partners/drink/curl up into the fetal position and cry etc.


Generally speaking this session is a stress reduction session. Let the lads beat the crap put of each other in a controlled environment. Head gear, mouth guards, 16oz gloves, shin guards and protective vests are worn to minimise the risk of injury. Pick a partner and go hard, never under estimate your opponent though, they may very well hand you a beating you never expected.

Military Workout Mon 18 Jul 11

5 Rounds of:


400m Row or cycling in reverse
10 x Deadlift, Bench Press, Back Squat, Push Pres, Front Squat, Bent Over Row or Thrusters.
(Pick only one lifting exercise, preferably a complex lifting one)

Military Workout Fri 15 Jul 11 - MSD

Fight Conditioning


40 minutes


Then:


8 hours of training

Military Workout Thu 14 Jul 11 - MSD

Fight Conditioning


40 minutes


Then:


8 hours of training

Military Workouts Wed 13 Jul 11 - MSD

Fight Conditioning


40 minutes


Then:


8 hours of training

Military Workout Tue 12 Jul 11 - MSD

Fight Conditioning


40 minutes


Then:


8 hours of training

Military Workout Mon 11 Jul 11 - MSD (military self defence)

Fight Conditioning


40 minutes


Then:


8 hours of training

Military Workouts Wed 29 Jun 11

Meant to be a recovery session:


40 minutes of cycling, rowing or running.
Keep the HR between 110 - 130 bpm.


Tp Comd has decided that the Tp is going to do a Basic Fitness Assessment. No one is due for another two months but it makes him look good that we are all current for another 6 months.


Maximal Push Ups in 2 min
Maximal Sit Ups @ a 3 sec cadence for 5 min
Run 2.4km

Military Workout Tue 28 Jun 11

Fran

Thrusters @ 40kg (can be scaled to suit)

Pull Ups

21-15-9

The Tp Comd decided to make Tuesday the Tp Comd/SQ Challenge PT day. Listed below is what he considers challenging since he's only done one or two sessions of the programmed PT since I took over:

Play a half fast game of soccer for 30 min

Then:

Run/Jog 2.4km

Military Workout Mon 27 Jun 11

Work up to 1RM,
Then:
3 x 5 @ 5RM.


Pick 3 from the following exercises:


Deadlift
Back Squat
Front Squat
Leg Press Machine
Squat Press Machine
Bench Press
Shoulder Press
Weighted Heave
Bent Over Row,
Seated Row
Machine Bench Press
Machine Shoulder Press
Lat Pull Down


Machine weights are for the medically restricted members.

Military Workout Fri 17 Jun 11

A.M. 


Sprint Training


50-50-100-100-50-200-100-50-100-200-50-100-100-50-50


P.M.


Work up to 1RM Dead Lift
Then:
Work up to 1 RM Weighted Heave

Military Workouts Wed 15 Jun 11

A.M.  Tabata Session


Push Ups
Get Ups
KB Swing
Atomic Situps
Mountain Climbers
Handstands


P.M.


4 Rounds of:


400m Row
5 x Clean and Press

Military Workout Tue 14 Jun 11

Work up to 1RM,
Then:
3 x 5 @ 5RM.


Pick 3 from the following exercises:


Deadlift
Back Squat
Front Squat
Leg Press Machine
Squat Press Machine
Bench Press
Shoulder Press
Weighted Heave
Bent Over Row,
Seated Row
Machine Bench Press
Machine Shoulder Press
Lat Pull Down


Machine weights are for the medically restricted members.

Military Workout Fri 10 Jun 11

Fartlek Training


2.4 Km @ 40-100 seconds normal running to 10-20 seconds sprinting.

Dr.Eades on Saturated Fat

I frequently receive a newsletter from Dr. Mercola in my inbox. Sometimes it seems pertinent to nourishing my family and other times not so much. This particular headline grabbed my attention: 7 Reasons to Eat More Saturated Fat. The following comes from a new book by Drs Michael & Mary Eades: The 6-week cure for the middle-aged middle. I have yet to read the book, but am interested, considering their 7 reasons to eat more saturated fat:

1) Improved cardiovascular risk factors. Saturated fat plays a key role in cardiovascular health. The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a) that correlates strongly with risk for heart disease. Research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat, lose the most weight.

2) Stronger bones. Saturated fat is required for calcium to be effectively incorporated into bone. According to one of the foremost research experts in dietary fats and human health, Dr. Mary Enig, Ph.D., there’s a case to be made for having as much as 50 percent of the fats in your diet as saturated fats for this reason.

3) Improved liver health. Saturated fat has been shown to protect the liver from alcohol and medications, including acetaminophen and other drugs commonly used for pain and arthritis.

4) Healthy lungs. For proper function, the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100 percent saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant and potentially causes breathing difficulties.

5) Healthy brain. Your brain is mainly made of fat and cholesterol. The lion’s share of the fatty acids in the brain are actually saturated. A diet that skimps on healthy saturated fats robs your brain of the raw materials it needs to function optimally.

6) Proper nerve signaling. Certain saturated fats, particularly those found in butter, lard, coconut oil, and palm oil, function directly as signaling messengers that influence metabolism, including such critical jobs as the appropriate release of insulin.

7) Strong immune system. Saturated fats found in butter and coconut oil (myristic acid and lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi.

One More Reason to Eat Saturated Fat

Their is some research out there saying that you need saturated fat to help you absorb fish oils and cod liver oil. Researchers found that the saturated fat and the x-factor in butter helped you absorb the vitamins and essential fatty acids in cod liver oil. Makers of cod liver oil have recognized this and now make a combination cod liver oil and high butter oil supplement which you can find here.

Sources of Saturated Fat

A few years ago I was scared of saturated fat and I probably weren't getting enough of it in my diet. Today is another story. I eat heaps of it, mainly from:

butter
coconut oil & coconut milk
cream
meats 


Do you eat enough saturated fat?  Do you need another reason to eat more?  Please post to comments

Military Workouts Wed 08 Jun 11

60 x Push Ups
500m Run
40 x Med Ball Slam
300m Run
20 x Heaves
100m Run
Rest 5min


Then:
60 x Shoulder Press
500m Run
40 x BOSU Bench Press
300m Run
20 x Upright Row
100m Run
Rest 5min


Then:
60 x MedBall Situp
500m Run
40 x Mountain Climbers
300m Run
20 x Burpees
100m Run

Military Workout Tue 07 Jun 11

30 x Shoulder Press

40 x Heave
50 x KB Swing
60 x Sit-up
70 x Burpee

80 x Push Up

90 x Squat

Niacin and Statins

So, it seems they're at it again.  The NIH has stopped a cholesterol lowering trial 18 months early when the researchers didn't get the results they were after.


Some previous smaller studies had hinted that niacin (Vit B3) may be effective in preventing heart attacks or strokes, however this group has made no such findings.  They found that prescribing high dose extended release niacin with statins doesn't reduce the risk of... well anything.


Niacin is currently taken to reduce LDL- and increase HDL- cholesterols.


In the now-halted trial, 3,414 people took simvastatin (Zocor), and some also took a second cholesterol-lowering drug, ezetimibe (Zetia), to ensure that LDL levels remained low. About half of the participants also received a high daily dose of extended-release niacin.


The guys in the niacin group did increase their HDL-cholesterol levels but it seems that didn't stop them having the same risk of a heart attack.  It seems that a few more people in the niacin group had ischemic strokes than the non-niacin groups.  They also lowered their LDL-cholesterol and triglycerides and increased their HDL but this doesn't seem to have had an impact on them getting heart attacks, strokes or acute coronary syndrome.


The take home message as I see it?  This stuff doesn't make a bit of difference to your risk of having CVD.


But what if I want to decrease my risk of CVD for the future?  Stress less, eat a paleo diet, take your fish oil, lift heavy things often.

A quick update and an apology

I must apologise for the lack posts last week, there was a small family emergency so the posts were not as forth coming as they should have been.


Training for the troop has not been as productive as it could have been in May due to numerous work commitments. Because of this, I have decided to do last months program again. The workouts will be different however the structure of the programming will remain the same.


There will be a later post on programming structure.

Military Workout Mon 06 Jun 11

Interval Training


200-400-200-400-800-400-200-400-200

Military Workout Fri 03 Jun 11

Fitness Assessment


Max Push Ups at a 2 second cadence.
Max Sit Ups (max of 300) at a 3 second cadence.
Max Overgrasp Heaves (strict military)
MSFT (beep test)

Military Workouts Wed 01 Jun 11

Run, Row, Ride for 40 min.


HR to remain between 110-130 BPM.

Military Workout Tue 31 May 11

Boxing Session


Intro session to basic combos, finishing with 20 minutes of sparring.

Military Workout Mon 30 May 11

Sprint Training


50-50-100-100-200-100-50-100-200-100-100-50-50

Military Workout Fri 27 May 11

Fun and Games Recovery Session.

Taking the group to play tennis for an hour. We'll make the game a little more interesting by introducing some new rules. But generally speaking this is a recovery session. None of them are professional tennis players, so really it's just a bit of fun for them. They do not get to play games during my PT sessions very often.

Military Workout Tue 24 May 11

4x 20m Lunge + 20m Bear Crawl
Then: 

Barbell Triplet:
Clean/ Front Squat/ Push Press
2x 5/5/3
2x 4/4/2
2x 3/3/3
Then: 

10 Reps of:
4x1 Dynamic-Isometric Back Squat
Hold 5-seconds @ 160 degrees + full Squat Jump
Hold 5-seconds @ 140 degrees + full Squat Jump
Hold 5-seconds @ 120 degrees + full Squat Jump
Hold 5-seconds @ 90 degrees + full Squat Jump
This completes one rep.
Rest 30-60 sec between reps
Then: 

10x Push Press + 20m Sprint