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Showing posts with label police workouts. Show all posts
Showing posts with label police workouts. Show all posts

Thursday, July 21, 2016

[ARTICLE] kicking down doors

United-Games-300x250.pngEven though coach Joe is correct in opening today's guest article with this article not being for everybody; I would ask: "but is it completely?" Could it be possible that you may need to kick down a door or your own door? God forbid you are ever in such a situation, but wouldn't it be nice to have that level of core strength and power?
-Nate


This is a technical article intended for folks who kick down doors for a living.

Definitely not intended for everyone.

Needless to say, the training principles are INDEED appropriate for anyone.

When a bad guy is inside a house, the good guys will use various breaching techniques to gain entry.

Today's article is about mechanical breaching.



The breachers are usually your powerlifting guys; they carry the ram and hit the door.

Problem is, if you don't train for this type of explosive, rotational activity, you can get into serious trouble.

Learn more in the guest article below, written by Coach Stephenson.

=====
Developing the Core for Breaching Officers
Mark D. Stephenson, CSCS,*D, ATC

As a SWAT operator there are many different tasks that you may be required to perform.

Being in top physical condition is not only essential but possibly a matter of life or death.

One such task that requires power and agility is that of the Breach Officer.

Breaching is a method of gaining forceful entry into a building.

Typically this is performed under adverse conditions and relies on the element of surprise

Breaching requires not only strength but also explosive power.

Combining those with proper technique and execution may increase the number of successful breaches. To develop a program for the Breaching officer first a needs analysis must be performed.

Needs Analysis

The proper mechanics when performing a door breach utilizing a ram requires the officer to approach the door carrying a 45-pound ram as well as being fully loaded down with appropriate tactical gear.

This could potentially bring the officer’s weight to an additional 110 pounds.

The distance from the drop off point to the entry is also a factor.

The approach is usually stealth-like and requires the officer to be agile.

It is critical to successfully breach the door with one hit. It is not always possible due to confounding factors such as location and debris around the door, barricaded or strategic bracing, etc.

However if one of those factors is due to lack of strength or power it is unacceptable.

Use of a circular saw may also be employed to cut bars in front of the door, window, or cutting a gun port through a wall using both vertical and horizontal cuts. The saw adds another 15 pounds to the officer and when turned on and running at full speed it creates a gyroscopic effect. This becomes very apparent when making a horizontal cut.

No matter which method of breaching is used, core strength and power are critical. Weakness in the core muscles may result in poor performance and possibly injury.

The Core

Developing the core of the body is like building the foundation of a house. It is the most important aspect of the structure and everything is built off of it.

The “core” is general thought to include all of the musculature of the pelvic, abdominal, and low back regions (1,2,3). Development of these muscles is the foundation for movement (2). The musculature involved helps in stabilizing the spine during movement by co-contraction and intra-abdominal pressure (2,3).

Due to the high demands of a tactical operator, increasing the core strength will help in the reduction and prevention of injury as well as increase performance (1).

Training the Core

When training the core it is important to realize that you are training for performance. There are specific exercises intended to train the lumbopelvic or low back region when addressing low back problems (3).


Training for performance is specific to the tasks that may be involved. The exercises should be dynamic and train the core in various planes of motion.
REFERENCES

1. Stephenson J, AM Swank Core Training: Designing a Program for Anyone. Strength Cond. J. 26(6):34 – 37. 2004

2. Faries MD, M Greenwood Core Training: Stabilizing the Confusion. Strength Cond. J. 29(2):10 – 25. 2007

3. Gamble P. An Integrated Approach to Training Core Stability. Strength Cond. J. 29(1):58 – 68. 2007

##


Hope you enjoyed the article.

I wrote a training program that helps develop your core in a more “functional” manner.

In other words, this will help you in the event you need to kick down a door (or simply reduce back pain).

If you found this breaching article helpful, please forward to your fellow tactical athletes.

Train hard and stay safe,

Coach Joe


Joseph Arangio
Tactical Workouts for Military and Law Enforcement

Claim Your Gift: 5 Tactical Training Videos ==>>



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Friday, July 8, 2016

No Easy Days?

United-Games-728x90.pngHere is a guest of Coach Joe who whacks a line drive over the center field fence in handling the varying intensities of your workouts.
-Nate
Here is a guest article from a coach I respect.

Don't Ask for Easy
by Coach Travis

For many years now there’s something I like to repeat to myself in my head that goes "Don't Ask For Easy"...

I'll do this in times when I might feel sorry for myself, get stressed, or just lose “the edge”. 

We all have those times...

The idea is to refocus in on the things we know we need to be doing but, sometimes look to skip out on. 

We've got a LOT of work that needs to be done while we're here on this earth.

We're all destined to do amazing things in life, but to do these amazing things, we must put in the work.

The main thing that holds most people back from achieving their own greatness is that of "settling in" or accepting the "good enough" type mindset.

If you find yourself falling into that type of attitude where you feel you've achieved it all and there's no higher ground you can achieve or reach, you've doomed yourself. 

It's time to snap out of it.

Hey, I've been there.

But, I've become aware of the endless amount of growth and progress that can be achieved in both training and life which is ultimately what drives me forward the most. 

At the same time, you've got to learn to accept yourself as you are now, in the present. 

You are where you are because of YOU.

You've either put in the work to get to where you want to be or you haven't. 

If you're happy, great.

Keep forging ahead because you can get more. 

If you're unhappy, you have the power to change it all. 

“Don’t Ask For Easy”

What does that mean to me?

Well, it means getting myself out of bed at 4:20am on mornings when I don’t feel like it…

It means doing the extra bits of rowing and running I know (and hate) I need to do in order to get myself better and on to another level athletically…

With nutrition it means “delaying gratification” on cheat foods until the weekends after I know I've earned it over the week with clean eating…

What it means is to putting in the work on the things that you KNOW will make you better than you were the day before.

Doing the HARD stuff.

However, I know good and well in how it’s quite natural for us all to focus on the “easy” stuff or the things that we do well.

But, we’ve got to focus on our weak points.

We’ve got to do the things that force us to step outside our comfort zones.

Thus...

“Don’t ask for easy”.

ASK yourself what that means to you.

##

This is a fantastic message that should NOT be ignored.

So, if you can’t do a Barbell Squat, find a coach or someone qualified to teach you how to do it.

LEARN. PRACTICE.

Have issues with nutrition and you can’t seem to figure it out? Shoot me a message.

I've got the ability to help you.

We can chat about it and decide what would help you the most.


And if it’s not nutrition, maybe it’s your workouts?

Message me.

I've built a proven system that works when YOU put it to work.

Let's say you feel tight and have issues "moving"?

Focus on daily mobility.

Whatever it may be, just be sure of one thing…

That the next time you start feeling sorry for yourself, come up with some sort of excuse, or look for that “easy” route out, “DON’T ASK For EASY”.

Say it loud and clear to yourself.

Recite it.

See if it changes your mindset from negative to positive. 

My guess is it will. 

If you know someone who is ready to invest in their health, then I am offering a chance of a lifetime with my 20-Minute Discovery Coaching Call.

Train hard,

Joe

P.S. Thank you for helping someone else get healthy.

Joseph Arangio
Tactical Workouts for Military and Law Enforcement

Claim Your Gift: 5 Tactical Training Videos ==>> http://www.TacticalWorkouts.com

Sunday, December 21, 2014

Jim Erwin's 10-minute bodyweight-only workout

Here is another great Tactical Workout Story from US Sports  Online Strength and Conditioning Trainer Coach Joe

Folks:

Here is a quick note from Jim Erwin, a veteran of U.S. Special
Operations...
Chances are you've probably seen his "Tactical Kitty" picture
floating around.
In case you missed it...

...apparently a real kitten wandered in the studio during a
tactical-gear photo shoot.
=====
From: Jim Erwin
December 12 at 3:06pm

It always surprises me how many questions I get about the
workout plan I follow. Or what my eating schedule is like. But
mainly the questions are about my tactical strength and
conditioning program.

Most of the questions come from active military operators and law
enforcement guys who want to drop fat and add muscle. Many
workout-related questions come from future warriors who want to get
in fighting shape.

Truth is I love to lift heavy s**t. And sprint around until I see
stars.

Well, I'm no spring chicken (40+ years) so, for me, that kind of
randomized knucklehead training only leads to injury. And if you're
injured and can't train.... that's no good either.

So I smartened up and started structuring my workouts based on
stuff the old-school Soviet sport scientists we're teaching their
athletes during the Cold War.

Well, actually I hired a tactical strength and conditioning coach...
and he taught me some things that have helped me stay in the fight.
Nowadays I just follow his recommendations.

Listen to this Interrogation Interview I did with Coach Joe:

LISTEN == >> Jim Erwin Interrogation Interview


Here's a sample 10-minute bodyweight-only session, which is perfect
for when I'm traveling, in a hurry, and there's no gym:

(Perform 1A, 1B, 1C and then rest 60 seconds. Repeat for three
total sets)

1A. Single-leg box squat
3 x 15 reps

1B. Alternating -grip pullup
3 x 15

1C. Pushup with feet elevated
3 x 15

And then I do a bunch of metabolic work to get my heart and lungs
going.

Once again this workout allows me to train anywhere with only my
bodyweight.

I think you're going to LOVE this Interrogation Interview. Be sure
to leave a LIKE if this looks like something you'll attempt.

==>> Listen to this Interrogation Interview with Coach Joe


Enjoy.

=====


Train hard and stay safe,

Coach Joe


Joseph Arangio
Tactical Workouts for Military and Law Enforcement

5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.TacticalWorkouts.com



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