Military Workouts 01 Feb 12

A.M.
7 x 400m intervals @ 1:1 walking recovery sub1:45

Then:
A group session for the rest of them. I only have a short amount of time with them before we have to be ready for a day of briefs.... What to do... What to do... Oh I know... Burpees.

400m of Jumping Burpees.
The rules:
8 counts are acceptable. Two foot take off, two foot landing. If you step forward from momentum of the jump after landing, you must reset back to your landing point. If you don't and you are caught, then you must take two steps backwards (sucks to be you).
Upper body medically restricted personnel may do modified pushups, lower body medically restricted personnel are not required to do the jump, you can take one step forward, not one and a half, not two... one.
Same rules apply if you take more than one step forward (really sucks to be you).

P.M.
Overgrasp Heave / Push Up Circuit.
R01 - 10 OGH, 50 PU
R02 - 09 OGH, 45 PU
R03 - 08 OGH, 40 PU
R04 - 07 OGH, 35 PU
R05 - 06 OGH, 30 PU
R06 - 05 OGH, 25 PU
R07 - 04 OGH, 20 PU
R08 - 03 OGH, 15 PU
R09 - 02 OGH, 10 PU
R10 - 01 OGH, 05 PU

For shits and giggles (and time):

Military Workout 31 Jan 12

A.M 
1 min on each activity
6 times through @ 80% (or higher... I like to punch hard... it calms me)

Focus Pad work
Boxing Bag Work
Skipping
Burpees
Atomic Crunches
Boxing Bag Work

P.M.
3 x 20 GHD Situps
3 x 10 Lower Back Extension
1-1-1-1 Close Grip Bench Press
5 x 3 JM Press
4 x 12 Ring Dips
4 x 15 Bent Over Row
4 x 8 Chinese Row

Military Workout 30 Jan 13

A.M.
Swim 40 min

P.M.
Rest

Military Workout 29 Jan 13

A.M.
10 min on each activity @ 70% effort:

Row
Cycle
Climber
Airdyne

P.M.
1-1-1-1 Reverse Band Squats
5 x 5 Wide Stance Good Mornings
5 x 5 Reverse Hypers
3 x 30 Good Mornings with green band
Tricep and ab work for 25 minutes

Military Workouts 28 Jan 12

A.M.
5 x 800m Intervals <3:15 font="" nbsp="">

P.M.
Work down for 4 sets of strict heaves and cadence pushups @ 1 to 5 ratio. ie. 5 Heaves 25 Pushups then 4 Heaves and 20 Pushups.

Military Workout 25 Jan 13

A.M.

After nearly a week of recovery exercises (cycling, swimming, light running etc) I re-introduced the guys and girls to session that was not quite as light as they had hoped for (being that it was a Friday and all).

Boxing Circuit
1 minute rounds.

4 times through:
Focus Pad Work
Swap with partner.

Focus Pad Work
Swap with partner.

Atomic Crunch

Prone Hold

Then:

2 times through:

Pad kicks

Swap with partner.

Rope Smash for two rounds

2 times through:

Clinch and knee

Swap with partner

Man Makers for two rounds

2 times through:

Pad kicks

Swap with partner.

Burpees for two rounds.

Military Workouts 20 Jan 13

A.M.
Stretch

P.M.
Rest or stretch some more

Military Workouts 19 Jan 13

A.M.
Swim Intervals 9 x 50m swim @ 80% effort Rest 30 sec in between each 50m

P.M.
Rest

Military Workouts 18 Jan 13

A.M.
Intervals 9 x 400’s Rest 1:1 walk recovery Time <1:30 br="br">
P.M.
Helen (with a twist of lemon)
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps 
3 rounds for time whilst wearing 20kg weight vest or body armour.

Military Workouts 17 Jan 13

A.M
Ride for no less than 40 min @ 60% effort

P.M
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
Rope climb and HSPU practice for 25 Min

Military Workouts 16 Jan 12

A.M.
SMMF 1 Hr Workout.
Pick a exercise and do it for an hour. Rest as neeed, max rest time: 5 seconds

P.M.
Rest.... You'll need it after the morning

Military Workouts 15 Jan 12

A.M.
Row / Skip 2min each 5 times through
Ride / Skip 2min each 5 times through
Cross Trainer / Skip 2min each 5 times through

Complete main activity @ 80% effort and Skip @ 50% as active recovery

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

Military Workouts 14 Jan 13

A.M.
Intervals 3 x 1000’s Rest 2:1 walk recovery Time <4:00 font="font">

P.M.

Work down for 5 sets from where you can achieve
Heaves 10, 8, 6, 4, 2
Cadence Pushups 20, 18, 16, 14, 12

Military Workouts 13 Jan 13

A.M.
Stretch

P.M.
Rest

Training Sessions 12 Jan 13

AM.
90 min Cardio session or other workout.

PM.
Stretch

Military Workout Sessions 11 Jan 13

AM.
8 x 400m Sprint @ 1:1 walking rest

PM.
10 Rounds of:
10 x Burpee
10 x Get Ups

Military Workout Sessions 10 Jan 13

AM.
Cycling Session
5 min Warm Up
then:
5 rounds of 1min @ 90% 1:1 rest 50% effort
10 rounds of 30sec @ 90% 1:1 rest 50% effort 
5 rounds of 1min @ 90% 1:1 rest 50% effort 
then:
5 min Cool Down

PM.

1,1,1,1 Floor Press
4 x 6 Bent Over Row
3 x 15 Rolling Tricep Extension
3 x 10 Side Bends
3 x 5 DB Shrug + 10 toes to bar each set

Military Workout Sessions 09 Jan 13

AM. 
Swim 40 minutes - Recovery Session 

Military Training Sessions 08 Jan 13

AM.

4 exercises, 5 rounds for each exercise, first round is 5 minutes @60%, second 4 @70%, then  @80%3, 2 @90%and 1 @100%effort.

Ride
Stepper
Row
Climber

PM.
1,1,1,1 Front Squat
3 x 3 Deficit Deadlift @75% 1RM DL
4 x 10 Good Mornings
3 x 12 Reverse Hypers

Military Training Sessions 07 Jan 13

AM.

4 x 800m Sprints

PM.

5 Sets of max heaves and cadence pushups.

Training Session 05 Jan 13

AM.

Swim Session

8 x 50m swim sprints, rest 30 seconds between swims.

PM. 

Stretch

Military Training Sessions 04 Jan 13

AM.

7 x 400m Sprints. Rest 1:1, walking recovery.

PM.
Heave/Push Up Session
10 rounds, start at 10 Heaves and 50 Push Ups. Each subsequent round drop 1 heave and 5 pushups until you get to 1 heave and 5 pushups.

Military Training Sessions 03 Jan 13

AM.
1 minute on each activity. 6 times through.

Boxing
Bag Smash (have a bag on the floor and smash it with your elbows)
Skip
Floor to Ceiling Jumps
Atomic Crunch
Bag Kicks

PM.
8 x 3 Close Grip Bench Press
6 x 4 Bent Over Row
3 x 15 Rolling Tricep Extension
8 x 5 Clapping Push Ups.

finish with 150 Push Ups, when you break a set, Sprint 50m. For Time.

Military Training Sessions 02 Jan 13

AM.
Tabata session. No breaks, just keep going, drink on the move.
15 tabata's, back to back.
Squat
Atomic Crunch
Push Up
Lunge Jumps
Lying Leg Raises
Heaves (kipping pull ups are ok)
Squat Hold
Abdominal Crunch Hold
Prone Hold
Back Squat
Lower Back Extension
Push Press
Weighted Lunges
Weighted Sit Ups
Sumo Dead Lift High Pull

Military Training Sessions 01 Jan 13

AM.
10 minutes for each activity @ 70% effort.
Row
Ride
Climber
Swim

PM.
12 x 2 Box Squat @ 50% 1RM
8 x 1 Deadlift @ 50% 1RM
5 x 2 Plyo Hamstring Drops @ 20kg
5 x 10 Knee to Feet Jumps (kneeling down on the ground, jump up onto your feet)
Ab Work (you decide what you want to do)
3 x max Handstand Push Ups to max depth (on paralettes)
3 x 12 Ring Dips
3 x 15 Rolling Tricep Extensions

Military Training Sessions 31 Dec 13

AM.

LSD Run  45-60min

PM.

Heave/Cadence Push Up session

Work down for four sets from your first set.

ie. If your first set is 10 heaves and 50 cadence pushups (two second cadence), your second would be 8 heaves and 40 cadence push ups, then 6 and 30, finishing on 4 and 20.

If your strength is unbalanced and you can only achieve 10 heaves and and 25 cadence push ups, this is ok. Cadence push ups are difficult if you are not accustomed to doing them, for the next set just aim for 40 and do your best, you will get better at them. Alternately, if doing strict heaves are your weakness but you can achieve a good result with the cadence push ups, continue to aim for the higher corresponding number of heaves to the amount of push ups you have completed. Finally, if you find yourself at 2 heaves and 10 cadence push ups before your last set and both are challenging to achieve, just keep doing 2 and 10 for the remaining sets. You'll get better.

We're Back... 2013 Here We Come!!!

After a bit of time away, Alex and I are happy to say that we can start updating with regular posts again.

Alex had been busily trying to finish his university studies, work, train, buy a house and prepare for his wedding. With such a load, it became increasingly difficult to maintain the site with updates, training programs and informative articles.

I had an incident at work at the end of August which resulted in a knee injury which eventually required surgery. After two months of physio prior to surgery and another two months of rehabilitation after a less than successful surgery, I still do not have full range of motion in my knee and have only just been able to start any decent training. It remains quite painful and limiting in respect to what I can do or how intense I can train.

Combined with the injury, I have had a large amount of work commitments on top of three to five hours of rehabilitation every day and I'm also preparing for my own wedding. 

With that said, we want you to know that there will be some exciting articles and training programs coming out this year.

Yours in Fitness,

Alex and Duncan.

ME upper body

plyo pushups and strict pullups as warm up

ME illegal wide bench press for 6 - index finger on the rings, no pause

DB bench 3 x 5

EZ-bar tricep ext behind head 3 x 20

lat pulldown wide grip 3 x 20

Abs of choice

ME lower body

plyometrics for about 10 mins

ME triple good morning, wide stance

heavy 5 front squat

stiff leg deads off deficit 3 x 8

bar lunges 3 x 10 each leg

seated row 3 x 20

abs of choice

Speed bench

band pull-aparts (light band) 3 x 20

Plate front raises 3 x 20 (moderate weight)

9 x 3 bench press @ 50% + bands

JM press for heavy 6

DB rolling tricep ext 3 x 15

Lat pulldown, close grip 3-4 x 20

Abs of choice about 100 reps

Speed squats and deads

The next 4 weeks is comp lead up, we'll be waving the bar weight back to 50-60% to maintain and increase bar speed and keeping exchanging bands for chains to increase the eccentric bar speed and maintain a higher  velocity for a more powerful stretch reflex.  Max effort days will be increasing in specificity as the weeks go on, culminating with near competition lifts on the final week of the mini-cycle.

Sled drags/rowing as warm up

box squat 10 x 2 @ 50% + bands (low box, about 12-15 inches high)
deadlifts 8 x 1 @ 50% + bands

GHR's 40 reps total
reverse hypes, moderate weight 60 reps total

abs of choice, around 100 reps

Speedy bench

3 x 10 strict pullups
3 x 5 plyo pushups (start at the bottom position)

9 x 3 bench press @ 70% + purple bands (light)

work up to a max 5 on JM press
DB rolling tri ext 5 x 10

Lat pulldown (with pause at chest) 5 x 10
front raises with plate 4 x 20

Lower body speed

sled drag - 6-10 x 60m increase weight each trip
depth jumps - 3-4 reps x 3-5 sets

10 x 2 box squats @ 70 % + 20kg chain
6 x 1 deads @ 70% from deficit

front squat 3 x 6
good morning 3 x 6
weighted 45 degree back ext AHAP 3 x 10
ab wheel 3 x AMRAP from standing

The GM and FS should be heavy but not ridiculous, leave a couple of reps in the tank each set
Super set the ab wheel and back ext, go all out, leave nothing

ME upper body

strict press BTN in a snatch grip 3 x 5 AHAP

ME triple DB bench

3 x 6 illegal-wide bench (hands outside the rings) AHAP

standing strict press 3 x 6

go eat, rest and recover

ME lower body

jump squats 3 x 5 @ 25kg, 35, 45

ME concentric squat @ parallel

ME triple stiff leg deadlift

good mornings 3 x 8 @ 70-90kg

front squats 3 x 8 @ 70kg

Ab wheel 3 x 5 from standing (go out further than monday)

sled drags/prowler pushes for about 15 mins

DE upper body

3 x 5 plyometric pushups

3 x max ring rows

9 x 3 bench press @ 65% + 20kg chain

bent-over row 3 x 8 AHAP

rolling tricep ext 3 x 15 AHAP

prowler pushes 30m x 10 

rest 90s between sets

DE lower body

3 x 5 jumps squats @ body weight
3 x 2 box jumps @ 30 inch

12 x 2 box squats @ 65% + 20 kg chain
8 x 1 deads @ 65% + blue band from deficit

walking lunges 5 each leg @ 60kg
Ab wheel 3 x 5 from standing (go as far as possible without failing)

Sled drags ~100m 4 x forwards @ 70kg, 4 x backwards @ 70kg

ME lower body

Jump squats 3 x 5 @ 20, 30, 40kg

ME box squat @ parrallel

Pause squats 5 x 3 AHAP
pause deads (below knee pause for 2 secs) 3-5 x 5 AHAP

Ab wheel roll-outs 3 x 20 (wear a vest if you have one)
GHR 3 x max + band (you'll need a light band for this)

If you still feel like doing something, bang in some sled drags, nice and heavy both forwards and backwards for about 10-15 mins.

DE upper body

3 x 20 band pull-aparts
3 x wide + medium + narrow grip pushups (5 of each for 15 reps total)

9 x 3 DB bench @ 60% (30% each hand) + red band (band is held in each hand and around your body)

3 x 5 close grip bench AHAP
3 x 5 bench row AHAP
(in a superset)

10 burpees
50m farmers carry @ 2 x 32 kg KBs
rest 1 min
7 rounds

Military Workout Mon 20 Aug 12

Many apologies about the severe lack of Military Workout posts of late. I've been out field and then overseas (on holiday, not with work).

All Day Event: 0730 - 1600

Every Hour on the Hour - 5 Heave, 20 Push Ups
Every Hour on the Half Hour - 20 Squats, 10 Atomic Crunches.

P.M
2 x Cycling Tabata
2 x Climbing Machine Tabata
2 x Rowing Tabata

1 minute rest between each tabata.

DE lower body

10 mins playing with plyo stuff

8 x 2 squats @ 60% + green bands
4 x 2 squats @ 80%

6 x 1 deads @ 60% + blue band from deficit
2 x 1 deads @ 80% from deficit

3 x 10 good morning
3 x 10 each leg walking lunges
3 x 20 weighted abmat situps

If you're still feeling alright, bang in some sled drags, not too heavy, just for the volume

De-load week o-lifting

Work up to a heavy but not 1 RM snatch

Work up to a heavy but not 1 RM clean and jerk

3 x 5 clean grip stiff leg deadlifts

3 x 5 BTN snatch grip press

hanging leg raise 3 x 15

De-load week DE upper body

plyo pushups 5 x 5

ring rows 5 x 8

9 x 3 close grip bench @ 60% + chains

bent over row 3 x 8

forward lever hold practice 5 mins

handstand practice 5 mins

KB complex

TGU + push press + sntach + OH lunge

repeat 5 cycles each hand

rest 2 mins

3 rounds not for time

De-load week speedy squats

De-load week will include 2 speed days, an o-lift day (not max effort) and some muck around exercises to keep you moving but allow for recovery.

DE lower body
light plyometric work, target jumps, one leg hops etc
12 x 2 box squats @ 60% + chains
8 x 1 deadlifts @ 60% + blue band from deficit
bulgarian split squats 3 x 10 each leg (add weight)
hang power snatch + hang snatch x 5 @ 70% 1 RM snatch

ME bench

bentover row 3 x 12

plyo pushups 3 x 6

15 mins to find a ME close grip pause (2 sec) bench

standing KB press 3 x 8

DB rolling tricep extensions

farmers carry 400m x 3 @ 32kg KB's

ME lower body

10 mins to work up to a heavy hang snatch from empty bar

15 mins to find a max effort concentric squat

10 mins to find a max triple sumo deadlift

3 x 5 front squat AHAP

3 x 8 stiff leg deadlifts

3 x max bridge hold

Speed bench

3 x 10 strict pullups

3 x 10 paralette pushups

6 x 3 bench @ 70% + 20kg chain

3 x 3 @ 80% + 20kg chain

3 x 8 DB bench + red band (looped around body and held in each hand)

3 x max muscle ups

3 x max ring rows (feet at hand height)

DE squats and deads

3 x 10 hip ext

3 x 10 GHD situp

10 x 2 box squats @ 70% + 20kg chain

3 x 3 squat @ 80% + 20kg chain

6 x 1 deads + blue band from deficit @ 70%

3 x 3 deads @ 80% + blue band from deficit

forward sled drags - start with an empty sled and keep adding 20kg plates to it for 60m drags until you fail

Backward sled drags - same same but backwards

STRONG seminars

I'll cut to the chase, we're holding a strength seminar together with Elite Gear kindly hosted by Mark Wood at Crossfit Border in Tweed Heads.  It will focus on technique and some of the more technical aspects of the  big 3 power lifts and accessory exercises

For more info, go to the seminar link at www.crossfitborder.com.au/powerlifting

ME upper body

strict pullups 4 x max

plyo pushups 4 x 5

close grip concentric bench heavy single

DB bench 5 x 5

bent over row 4 x 8

prowler suicides 5-10-15 x 5

rest as needed between sets

ME lower body

plyometrics 10 mins

15 min for heavy single deficit deadlift 

10 min for heavy triple concentric squat @ parallel

stiff leg deadlift 5 x 3

GHR's 4 x max

GHD situps 4 x 20

DE upper body

3 x max strict pullups

3 x 10-15 paralette pushups

close grip bench 9 x 3 @ 65% + blue bands

DB bench 4 x 6 

Strict press 4 x 5

5 min AMRAP

5 burpees

10 KB swings (russian) @ 32

DE lower body

5 mins rower/sled
10 min plyometrics
12 x 2 Box squats @ 65% + blue bands
8 x 1 pulls @ 65% + quaded purple
concentric squat 3 x 5 @ 75% at parallel
GHR 3 x max
side bends 3 x 12 each side @ AHAP

ME upper body

Phase 1
ME upper body


3 x 10 ring rows
3 x max paralette pushups
15 min to find ME close grip bench (no pause)
3 x 3 close grip bench @ 90%
3 x max kroc rows AHAP


5 rounds:
10 KB push press @ 24kg
15 GHD situps
rest 1 min between rounds

ME lower body

Phase 1
ME lower body

sled drag 5 min, medium weight
plyometric work 10 mins
15 min to find ME pause squat
10 mins to find heavy triple rack pull (below knees)
10 x 2 power cleans AHAP on the minute
3 x 10 GHD situps @ 10kg
3 x max GHR + purple band (light)

Type 1 Diabetes and Alzheimer's Disease

This week, I came across an interesting article in the journal Experimental Neurology from 2010, titled Type 1 Diabetes Exaggerates Features of Alzheimer's Disease in APP Transgenic Mice.  Now, what does all that mean?  The researchers found that when they induced type 1 diabetes (T1D) in mice that produce high levels of A-beta they performed worse on memory and learning capacity tests.  This suggests a link between T1D and Alzheimer's, which has high levels of A-beta, a protein that forms aggregates inside neurons, synoptic damage and plaque formation.

What's interesting is that T1D is characterised by a failure to produce insulin, as the pancreatic beta cells are damaged by auto-immune processes.  Alzheimer's patients also display impaired insulin function.  The impaired insulin function in the brain is associated with reduced insulin signalling and an increase in behavioral and biochemical features of Alzheimer's.  One of the key findings is that an enzyme called Insulin degrading Enzyme (IDE), not only degrades insulin but also other small proteins, including A-beta.  This leads to the accumulation of A-beta and it's precipitation to form plaques.

And the significance is?

From this study we can infer that untreated T1D increases your risk of developing Alzheimer's Disease.  This doesn't mean that non-T1D are off the hook.  A few years ago there was a study that linked type 2 diabetes to an increased risk of Alzheimer's as well.  This suggests a powerful role of insulin in brain function as both of these diseases are insulin disorders, either too much (T2D) or too little (T1D).

This is a pretty good reason to keep your insulin levels in check.  How do you do this?  Eat a fairly low carb, moderate fat, higher protein diet.  What's the easiest way to do this?

Eat:  Meat, colourful veges, some nuts and seeds, with limited starchy foods and fruits and eliminate sugars and processed foods.

Wow, that sounds like a paleo diet to me.  This will help you keep blood sugar levels in check, avoiding spikes and troughs during the day (and corresponding spikes and troughs of insulin), keep you feeling full (so you eat less, yes calories do matter after a point) and allow your body to access your stored energy (fat if you were wondering).

Any questions don't hesitate to contact me, we are available for nutritional consulting via face-to-face and skype calls.

DE upper body

Phase 1

DE upper body

3 x 10 ring rows

3 x 15 pushups

8 x 3 bench press @ 60% + blue bands

5 x 3 bent over row AHAP

8 x 5 plyo pushups + 60m prowler pushes (high handles 30m, low handles for 30m)

rest 2 min between efforts

New cycle starts today!

Today is the start of an 11-week cycle for the next powerlifting comp on Oct 7.  It will comprise 3 phases, basically going to use bands, double bands then chains for speed work.  ME days will consist of a lot of pause and concentric work, we found it helped for the last comp so it will stay in there.  There won't be much high rep work except on body-weight stuff like GHR's and ring work when it will be to failure.

Phase 1
DE squats
Row/sled drag 5 mins
plyometric work 10 mins
12 x 2 low box squats @ 60% + blue bands
8 x 1 deads off deficit + blue band @ 60%
3 x 5 front squats
3 x 20 GHD situps
3 x max GHR @ body weight

Meet write up

So, last weekend a couple of the boys from SSC competed in a powerlifting meet at Adonis Athletics.  It was a great day (long day) with PR's all round for both Mitch and Alex.  Mitch (-93kg) hit a 192.5 sq, 127.5 bench and a 205 dead while Alex (-83) hit a 160 squat, 120 bench and a 215 dead.  All in all, was a good day of comp with a few things learned along the way.

A few lessons on the whole process of cutting and re-loading:
1.  Water loading is good to drop a bit of extra water.  It does however leave you completely sleep deprived as you piss every hour, even over night.  I was so tired by the end of the week I got sick which didn't help things.

2.  Went a bit light with the carbs during the week.  WHile you want o to deplete glycogen to drop some water (glycogen holds water in a 1:3 ratio), going too light will result in a bit of lightheaded-ness.

3.  When dehydrated, laxatives don't work.  Trying to get rid of the last bit of weight by clearing the system won't work without water.  It does work however when you re-load the morning of competition!

4.  Post weigh-in, re-hydrate first with ORS.  A few things I've read have said that sports drinks and water both bring on diarrhea where as ORS don't.  I used Hydralyte and it worked well.

5.  Supplemented the hydralyte with some quick oats in protein powder and water.  Looks like gruel but tastes pretty nice and provides something solid for the first few lifts.  Also had some pre-workout supps prior to the squats which made me feel half human again.

The re-load was good, the cut no so much.  For next time I'll be water loading for 1-2 days, not 5, then dropping liquids for 24 hours and food for the last 18.  I'll probably halve the carbs but not eliminate them completely until the last 3 days.  I think tsticking to the re-loading protocol should be fine next time as well.

On the training front, both of us brought our grips in for the bench to a close grip.  This helps imensly with keeping a tight upper back and allowing a good drive off the chest, hence the PR's.  More DB work and pause bench was also added so I think that'll stay in as well.

Pause and concentric squatting was added into the lower body program which allowed a much stronger drive out of the hole.

I regards to the attempts and warm-ups.  We both finished our last warm-up way too early, having over 20 mins from then to the first attempt, which then felt un-necessarily heavy.  Mitch's attempts were bang on, hit a PR at 192.5 then missed 200 by the smallest of margins.  My squats on the other hand; 150, 160 felt awesome so I went for 170 and got crushed.  I need to remember that I have depleted my body and maybe have a 5kg jump on my last attempt not 10.  Or be more aggressive in my opening 2 attempts.  Bench was 5kg jumps which went well.  Deads I went 205 then 215 which flew up so I went for 227.5 (500lb). It started moving but got no further than just below my knees.  Like the squats I think a 5kg jump in a depleted state will prove more effective, or again being more aggressive in my openers.

So... stronger then last time, a few PR's, learned some stuff... a good meet.

Training wise, this week will be a muck around/recovery week, a new 11 week template will start from next monday for the next comp on Oct 7.

Deload week

This week will consist of only 2 training days.  Before a comp we usually take the week preceeding as a rest week with some light weights and plyometric work but no ME and greatly reduced DE work.  The plyometrics is to keep the nervous system firing and some light weights to keep the body used to having load on it.

If you're following the workouts from the blog, consider this a complete rest week or do some light cardio and bodyweight work with added recovery like SMR and trigger point therapy.  Make sure your diet is on track as well to aid your recovery.

Enjoy the week off, We'll post a recap of the meet on next Sunday next week.

Here's some photos of the guys for our Saturday weightlifting training, triple snatch balance and OHS work.

DE upper body

5 mins skipping + joint mobility

5 rounds (not for time)
5 ring rows
7 paralette pushups
9 wall squats

7 x 3 bench @ 70% + 20kg chain
concentric JM press + 20kg chain 4 x 6
seated KB press 3 x 10 + 5 plyo pushups each round

DE lower body

5 mins Rowing
10 min plyometric work
10 x 2 box squats @ 70% + 20kg chains
6 x 1 deads@ 70% + 20kg chains
weighted hip ext 3 x max @ 25kg

then:
8min AMRAP
10 KB swings @ 48
5plyo pushups

Military Workout Mon 02 Jul 12

A.M - Select Pers


3 x 1000m Run @ 2:1 rest


P.M - Select Pers


5 rounds of:
Max Heaves + Push Ups @ 2 sec cadence (4 x Heaves)

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