 Today's guest article reminds me of the times when I doubtrd the value of what I bring as a strength and conditioning coach to my in person and online clients. You might find it hard to believe but the reason why your success is so important to me is because I want may coaching to have value to you. If you struggle, then I am struggling too. A good coach in any sport and activity puts you in the best position for success. If your coach is not doing just that, sorry to say you have a crappy coach.Of course if your coach has a well thought out, customized strength conditioning, flexibility, and nutrition program for you he/she is a keeper! -Nate  As a tactical strength and conditioning professional, I’ve learned that a good mentor provides two distinct things: 1. A structured and progressive training plan, including nutrition, recovery, and mindset strategies 2. Accountability And if your progress is slow going,get a new program and the help of an experienced coach. In this guest article you’ll discover the reasons why coaching is critical to your success. The Need for Certified Strength and Conditioning Specialists in Special Forces Groups Mark D. Stephenson, MS, ATC, CSCS,*D Musculoskeletal injuries occur in any high risk activity. However, most of these injuries are preventable by participation in a properly structured strength and conditioning program that includes progressions and periodization. A recent paper published in the Journal of Special Operations Medicine (1) suggests that there is a need for Certified Strength and Conditioning Specialist working with the Special Forces. Lynch and Pallis looked at injuries that occurred within a specific Special Forces Group. In this study they found that 40% of clinical diagnoses were musculoskeletal in nature. Through further review of research Lynch and Pallis (1) found a study that showed in 1999 exercise related injuries accounted for half of all disabilities and half of all outpatient visits. Twenty-eight percent of hospitalizations among US Army personnel were due to musculoskeletal conditions. The authors of that study identified potentially modifiable risk factors. These risk factors include high volume of running, low levels of fitness, high and low flexibility, sedentary lifestyle, and tobacco use. They also concluded that low cardiorespiratory endurance is the most consistently documented risk factor for injuries in the US Army. Among their specific Special Forces Group, Lynch and Pallis discovered that over 40% of the injuries comprised of musculoskeletal conditions and averaged 20 to 30 days on profile (light duty). This can have a significant impact on the unit’s operational readiness. Of the musculoskeletal injuries reported, 50% were related to the spine and upper extremities. Lynch and Pallis believe this is higher than most Army populations possibly due to the fact that the SOF operator is slightly older than the average soldier in conventional units. Lynch and Pallis recognize that it is common in the SOF community not to seek treatment or only see their team’s medic. Besides better educating the medical sergeants (18D) in musculoskeletal examinations, Lynch and Pallis feel that a focus on prevention is indicated. Special Forces Groups should modify their physical training programs to incorporate the same fitness and performance principles that are used in top athletic programs. The authors also feel that training regimens that consist of core strengthening and cross training would likely increase operational readiness while decreasing the incidence of spine and lower extremity injuries The authors concluded that the value of additional expertise and resources dedicated to operational “functional” fitness principles are needed. Due to the demonstrated value of having a Certified Strength and Conditioning Specialist(CSCS) by other SOF units in the military, and that specifically, Special Forces Groups should hire CSCS’s as coaches to oversee the tactical athletes daily physical training and consult with the group physical therapist REFERENCES: Lynch, J.H. and M.P. Pallis. Clinical diagnosis in a Special Forces Group: The musculoskeletal burden. J. Special Operations Medicine 8(2):76 – 79. 2008. ## If you find this coaching 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 1. Claim Your Gift: 5 Tactical Training Videos ==>> http://www.TacticalWorkouts.
|
Showing posts with label military workouts. Show all posts
Showing posts with label military workouts. Show all posts
Wednesday, July 27, 2016
[Article]: Do You Need A Coach?
Thursday, July 21, 2016
[ARTICLE] kicking down doors
Even 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 ==>>
| US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team! Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here. |
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...
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
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.
Superhero Publishing, LLC
PO Box 187, Trexlertown, PA 18087, USA
Tuesday, December 9, 2014
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.
Tuesday, November 11, 2014
protecting our freedom
Hey folks Nate here!
Coach Joe wanted me to pass this along to all who value, protect, and risk their lives for our freedoms all over the world.
"Hope you are having a productive Tuesday.
Just a quick note to say "thank you" to the real-life superheroes
who have served in the United States Armed Forces.
Let us not forget the great freedom we enjoy as a result of
our brave veterans.
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.
Just a quick note to say "thank you" to the real-life superheroes
who have served in the United States Armed Forces.
Let us not forget the great freedom we enjoy as a result of
our brave veterans.
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.
Saturday, October 11, 2014
[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.
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...
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.
Tactical Workouts for Military and Law Enforcement
5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.
Tuesday, August 19, 2014
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...
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.
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
Subscribe to:
Posts (Atom)
