Quote:
Originally Posted by jatx
Tell me about it! Seriously, though, for some of these young bucks the goal of conditioning is "simply" to get to a high enough fitness level to be successful at SFAS. For me, it is to get to that level with the knowledge that I can maintain it without constant overuse injuries. This means gradual improvements in joint strength and extra focus on flexibility and strength throughout the entire range of motion. If I can't pull all that together, I'll need to find another way to serve my country. In the meantime, I'm working on my gills.  |
Let me just start with I'm a Non-military trainer and I work at a university fitness center. I know doesn't mean shit but at least know that I am a nub that knows the muscle groups and form.
I have been researching this same aspect for quite sometime. What is very interesting about Military training is that there are many aspects to it. Endurance and endurance strength in many areas. When people (college kids) come to me with goals it is either I wish to bench press 100000 lbs or I want to run the next "XXXXXX" half-marathon as fast as a Kenyan. The military takes these aspects and puts almost as much importance in both of them as blending them and putting them together. I feel this is the reason this question is beaten to death on some many forums.
For push-ups check armyranger.com's forum...
http://www.armyranger.com/bb/viewtopic.php?t=19586
http://www.armyranger.com/bb/viewtopic.php?t=8368
This routine assumes that you are able to do 30 complete push-ups with out resting. By partials I mean restricting the range of motion to just under 1/2 of a complete rep. Always touch the floor with your chest (when possible) and come up almost half-way then back down. A sample routine would look like this:
* Week 1 & 2: Every other day
POSITION #1: Triangle push-ups (you should touch your thumbs to your xiphoid process (lightly!) when trying to touch your chest to the ground)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #2: Move hands to shoulder length apart (the tips of your fingers should be aligned with the tops of your sholders)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #3: Move your hands out until, during mid rep, your upper arms will be perpendicular to your forearms. The hands should remain in the same position relative to the shoulders (ie move them "out" in a straight line)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
* Week 3: 2 days on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
* Week 4 & 5: 1 on, 2 off; 2 on, 1 off; 1 on, 2 off; 1 on, 2 off; 1 on, 1 off
POSITION #1
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #2
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #3
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
* Week 6: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
* Week 7 & 8: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on; 2 off, 2 on; 1 off, 1 on; 1 off
POSITION #1
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #2
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #3
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
* Week 9: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
+ rest 240 seconds
POSITION #3
+ Until failure
+ rest 240 seconds
* Week 10: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on
POSITION #2
+ 100 complete
* Maintenance: Twice a week
POSITION #2
+ 100 complete
Written by Robert C. Shouse
I'm doing a similar workout right now from this. shown much improvement already.
Well the reason I actually posted was because of Area Commander Jatx has just listed everything that kettle bells can help you with."joint strength and extra focus on flexibility and strength throughout the entire range of motion" Many of the kettlebell swings and clinches are designed just for this.
"Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements."
Not in any way saying that I know my shit about the bells but I have incorporated them into my work out and noticed a large difference in stabilization muscles and core strength. (helping rucking on a trail very much.)
One more thing on core muscles and strength. Do not be afraid of the yoga ball!
It is your friend. Sit-up and push-up work outs can be made much harder with this simple piece of equipment.
Please do not take offense that I posted. I just wanted to share some information with people I feel would use it. As with everything everywhere take with a grain..... Please don't sue me if you drop a kettle bell on your skull.
Have a nice day and happy PT.
~ Joe.
Already pushing them out....