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



Superhero Publishing, LLC
PO Box 187, Trexlertown, PA 18087, USA

Discount Supplement Club

The Fat Burning Workout

Police, Fire, Military Training

The NFL Combine Workout

Elite Athlete Training

The SKLZ Free Workout Of The Week

Police, Fire, and Military Personnel...

From our buddy and US Sports Strength and Conditioning's Coach Joe:
I'm sure you know plenty of guys in your platoon or on the team who
have debilitating back pain.

It is my opinion that a weak posterior chain and weak glutes in
particular are largely responsible for the alarming rate of low
back pain in the U.S.  

There are many folks that perform crunches, sit ups, and back
extensions their entire lives and never experience back pain. On
the other hand, if you can't perform an exercise properly, don't do
it. If an exercise consistently causes pain, don't do it. If an
exercise consistently injures you, don't do it. Just use common
sense.

Start with a core-focused dynamic warmup to help you raise body
temperature, lubricate your joints, and mentally prepare you for a
great workout. You'll also fire up the nerve connections between
your brain and muscles. A primed nervous system helps you recruit
more muscle fibers--so you'll be faster, stronger, and more focused
during the rest of the session.

VIDEO ==>> How to Deadlift Without Back Pain

In the video I'm performing four basic moves to warm up my core:

*Trunk flexion with rotation
*Lateral Trunk Flexion
*Back Extension 
*Reverse Hyperextension

Do this 4-week workout as follows, 1A paired with 1B. Rest 45 seconds
between exercise pairs.

1A. Trap-Bar Deadlift
3 sets x 6 reps

There's definitely a risk/reward trade off when it comes to
deadlifting - if you bend over too far with your torso, you
experience shear force as your vertebrae slide forward on each
other.

If this sounds familiar, you will probably do better with either a
trap bar or sumo style lift, at least in the short-term, to reduce
shear forces.


1B. Glute-Ham Raise
3 sets x 12 reps

It puts relatively little stress on the lower back since there are
minimal shearing forces involved. This makes it a viable way for
people with back issues - who may not be able to do exercises like
deadlifts and Romanian deadlifts - to train the posterior chain in
a safe manner. It can also be used as a great accessory exercise
for people who squat and deadlift regularly as a way to deload the
spine while still achieving a good training effect.

From an injury prevention standpoint, they're great for preventing
hamstring strains and ACL injuries, particularly in women.

GHRs are superior to traditional leg curls because they work more
muscles and put greater emphasis on the eccentric component of knee
flexion.


2A. BB Split Squat
3 sets x 12 reps per leg

This exercise targets your quadriceps. It also activates about
every other muscle in your lower body, including your glutes,
hamstrings, and calves. Once you master this move you can
incorporate the rear-foot-elevated split squat into your routine.

If you display optimal levels of joint mobility, stability, and
motor control, you'll distribute forces much better and be able to
tolerate a bigger range of motion.


2B. Single-Leg Box Squat
3 sets x 12 reps per leg

Single-leg squats are another legitimate way to build bigger and
stronger legs. It makes sense that if you strengthen your legs and
build up the stabilizing muscles in the hips, your squat and
deadlift will improve. For people with back problems, I'd advise
making them your primary form of squatting to allow you to continue
to train the legs hard without loading the spine. Bottom line:
Correct any dysfunction and become qualified with bodyweight before
loading up a movement pattern.

3A. Barbell Snatch-Grip Shrug
3 sets x 12 reps

3B. Dumbbell Suitcase Row
3 sets x 12 reps

To see a video demonstration of each move, go here...

VIDEO ==>> How to Deadlift Without Back Pain

If you think this will help a friend or fellow tactical professional
manage backache, please pass this along.

Remember, lives depend on you and your teammates being in top shape.

 
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

The Fat Burning Workout

Police, Fire, Military Training

The NFL Combine Workout

Elite Athlete Training

The SKLZ Free Workout Of The Week

The Strengthcast Powerminute

sneaky little blood sucker

Just got this from our friend and US Sports Strength and Conditioning Partner Trainer Joe Arangio.

Had to share this because a lot of us (myself included) will be convicted by this and further convinced to make a change in our lives. Enjoy! 

-Nate

Five years ago we are out to dinner with two other couples. One of
the guys is my age (let's call him Jon) and he knows I'm a
Tactical Strength and Conditioning Coach.

Jon reads my emails and I gave him one of my books a few months
earlier.

I know he had been working out infrequently at the police academy
and "doing WeightWatchers" and when I asked how it was going, he
went into the same old song and dance I've heard a thousand times...

"Man... I'm so busy, I just don't have time."

By the way, Jon's definition of "working out" involves 10 minutes
of treadmill walking followed by random exercises on machines.

Occasionally he'll do required physical fitness testing. But he
doesn't care too much about how well he does because the police
department can't fire him for being overfat and unhealthy.

I guess they're afraid of lawsuit and other lawyer stuff.

Simply put, he does not follow a structured plan nor he does he
have a coach.

This is strange because Jon is a college-educated guy and he
knows exactly what he SHOULD do. He can afford to hire a coach.
But humans are hardwired for laziness (me included) and he is being
selectively lazy when it comes to his health.

Remember that Jon is in law enforcement. And his life, and
the lives of others, depends on his mental and physical ability
to win all of his fights.

By the way, in other parts of his life, Jon is an uber-motivated,
nose-to-the-grindstone type of guy.

Jon is married with two kids and a great career. 

But he struggles with overeating, and as a result, maintains around
40 extra pounds of bodyfat on his athletic frame. This places Jon
in the "obese" category, according to the Centers for Disease
Control and Prevention.

Some backstory:

Jon lives in an area of the United States that accepts
obesity like it's no big deal.

Yes, it seems like everyone in Jon's hometown is overweight or
obese, or even morbidly obese, including the law enforcement
professionals.

Don't believe me?

Note that the top-two employers in Jon's town are BOTH hospitals.

Now I'm no conspiracy theorist, but hospitals make a ton of cash
by treating PREVENTABLE disease. If you are overweight, the
probability of developing these life-threatening diseases
increases significantly:

*High blood pressure
*Diabetes
*Heart disease
*High cholesterol
*Cancer
*Infertility
*Back pain
*Joint pain, etc, etc

Sadly there's NOT a lot of money to be made in preventing the
disease that often goes hand-in-hand with having a bunch of
extra bodyfat.

Also, if you have chosen to serve and protect, as a cop or soldier,
the single factor that determines your survivability in a
life-or-death situation, more so than any other, is how well you
have prepared for the unexpected.

Who would you rather have in your squad car, or in your patrol:

Officer Stubborn?
6'2" 240 pounds at 30% bodyfat
Weak, helpless, and unsure of his abilities

Or this guy?

Officer Smart
6'2" 240 pounds at 12% bodyfat
Strong, powerful, and confident

And NOBODY wants to work with the overfat, out-of-shape guy because
there's a strong possibility that he will become a liability during
the moment of truth.
...back to the dinner story.

"Okay," I said. I'm not his coach so I just let it go.

By the time dessert came, the conversation gently eased over to the
topic of favorite television shows and networks.

He said, and I quote verbatim, "I LOVE CNN - I watch it for at
least two hours a night. I never miss it."

Really? Really???

Did you really just say that?

Just sixty minutes earlier you said you have NO TIME. And now, you
are telling me you spend two hours a night, on your sofa, watching
TV?

So you DO have time; however, your priority just happens to be
watching TV for two hours instead of respecting your body by taking
care of your health.

Again, I did not judge him. Nor do I judge you.

If you would rather watch TV than lose dangerous bodyfat -- that
will eventually steal your joy and freedom -- then I am happy for
you.

Everyone is on their own path in life.

And I'm not hating on TV. Sharon and I have our share of shows
we watch on Netflix. And we love date night at the movie theater.

But here's a little secret...

You DO have time.

You can choose to set your alarm 45 minutes earlier (or go to sleep
45 minutes later) and in about 45 minutes you can get a total-body
workout that requires NO equipment...

*5-minute dynamic warmup
*17-minute resistance training
*17-minute metabolic conditioning
*5-minute recovery

If you truly want it bad enough, you find the time and eliminate
the excuses.

You see, your excuses are the sneaky little blood suckers in life.
Stealing your energy and leaving you exhausted, empty.

I'm not here to coddle you - you subscribe to my emails. And you
invest in my books to hear the TRUTH. The truth about what it takes
to live the rest of your life on your own terms.

The question is... will you find the time to perform these 
Tactical Bodyweight Workouts? Or will you make excuses?

Get the Bodyweight-Only Training System Used By Smart Tactical Athletes

Did I mention that you'll get a nutrition blueprint based on your
main goal: fat loss or muscle gain. I've outlined everything you
should be doing from dawn to dusk. 

There's even done-for-you DAILY muscle-gaining or fat-loss meal
schedules for you to follow based on if you train in the morning,
noon, or at night...

Get the Bodyweight-Only Training System Used By Smart Tactical Athletes

Train hard and stay safe,

Coach Joe


P.S. If you want to hear what Jon is doing now - I'll update you in
an upcoming email.

P.P.S. If you know someone who would be a good fit for this simple
bodyweight-training blueprint to help you gain strength, boost
power, and rebuild your body, go on and forward this email. They
will thank you for it. 

Joseph Arangio
Tactical Workouts for Military and Law Enforcement

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

[VIDEO] 100-Rep Squat Workout

From US Sports Strength and Conditioning Partner Trainer: Joe Arangio

The classic barbell squat is quite possibly the greatest all-around

exercise, targeting your quadriceps, hamstrings, and glutes, as

well as the rest of your body.

But you must use a full range of motion to reap the muscle-building

benefits, according to Doug Briggs, Ph.D., C.S.C.S., director of

the U.S. Army's Mission Essential Fitness program at Fort Bliss,

Texas. "Studies on squatting injuries do not confirm the suggestion

that deep squats are necessarily more risky than half squats," says

Briggs.

Another sneaky way to boost the effectiveness of the squat is to

increase your repetitions beyond the typical 5-to-10-rep range.

A study in the Journal of Applied Physiology, suggests that muscle

may grow when you push lighter weights to failure. "The 20-rep

squat protocol has packed more mass on lifter's thighs than just

about any program out there," says Bret Contreras, a strength and

conditioning coach. High-repetition, appropriately named,

"breathing" squats jack up your heart rate and boost metabolism so

you'll burn fat too.

VIDEO ==>> 100-Rep Squat Workout

Squatting to move maximal weight from Point A to Point B is quite

different than squatting for big legs. These technique tips are

designed to keep your muscles under tension for longer, which helps

add muscle.

Check out this video I made for you explaining exactly

how to do the 100-Rep Squat Workout...

VIDEO ==>> 100-Rep Squat Workout

Do this training program, twice per week, on Mondays and Thursdays,

for the next 28 days. In the first week (the "learning" week), take

it easy. Use no more than 95 pounds; otherwise you'll be crippled

with soreness. Rest 45 seconds between sets of squats. Perform

exercises "2A" and "2B" with 45-seconds rest after you've completed

each back-to-back move.

Train hard and stay safe,

Joseph Arangio
Tactical Workouts for Military and Law Enforcement

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

The Fat Burning Workout

Attention Athletes

Military, Police, Fire,

Personal Trainers: Wanted

build tactical muscle like the REAL superheroes do

From our trainer Coach Joe:

Today I have a true story about a couple of real-life superheroes.

You probably know the story by now; however, there's a "hidden"

lesson that most folks overlook.

I'll reveal this important lesson in a few minutes.

On June 27th, 2005 Marcus Luttrell, Danny Dietz, Michael Murphy,

and Matthew Axelson, all SEALs, roped out of a helicopter into the

rugged terrain of Afghanistan to take out their target.
 

Luttrell initially had worries about the terrain and lack of cover

that later proved true. The four SEALs quickly realized they were

getting into any sniper's worst nightmare, difficult terrain with

no cover of any kind, so they had to backtrack and try to find

better routes and hides.
 

After being dug in for quite sometime, a trio of goat

herders stumble upon the SEALS, causing a difficult moral and

tactical decision. They knew if they let the three of them go they

would more than likely notify Taliban members in the area.

If they killed them there would be moral issues to deal with.

But no matter what they decided, they would be criticized by the

liberal media.

The SEALs knew it wouldn't matter whether it was the correct

tactical decision, and that by letting them go, they may be causing

their own deaths. After a lengthy discussion and tense vote, they

decided to let the herders go.

It didn't take long to pay the price for this decision.

Taliban fighters began arriving on the top of the hill above the

SEALs, searching for them. The SEALs were greatly outnumbered and,

once the firing started, they truly had no reprieve as the Taliban

fighters continuously rained down gunfire and RPGs from their

superior position. Luttrell and his men had to repeatedly provide

cover fire, retreat, and try to protect their flanks.

The SEALs amazingly held their own for quite some time, but with so

much lead coming down at them it was only a matter of time before

they began taking hits. With unbelievable courage and valor, they

would take hits, yet continue blasting away at the enemy.

Even with repetitive mortal wounds these badasses would strategically

pick their targets and fire away. However, the human body can only

take so much damage before shutting down and for Danny, Michael

(Mikey), and Matthew (Axe) that point was reached, leaving Marcus

Luttrell on his own...

What happens next is absolutely unbelievable.

I suggest you read the book, Lone Survivor, to find out the true

story.

The underlying "hidden" theme of the book is how well these men are

conditioned--both physically and mentally.

How well they can suck up punishment and stay in the fight.

And it's no surprise when you understand how hard they train.

These elite tactical athletes have the know-how to do their

tactical workouts anyplace, anytime with little more than their own

bodyweight.

Now it's your turn...

==>> Build tactical muscle like the REAL superheroes do...

This revolutionary tactical strength and conditioning program

provides a simple bodyweight-training blueprint to help you gain

strength, boost power, and rebuild your body.

You don't want to miss this.

==>> Build tactical muscle like the REAL superheroes do...

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] ==>> Tactical Workouts

VIDEO Reveals SECRETS to Transform Your Body Faster
Personal Trainers: Train More Clients, Make More, Have More Freedom