Those are the best times man! I feel my best after I run so hard that I want to throw up.

Now that warm weather is here I'm back to road biking

Have a 200 mile two day ride to raise money for MS coming up in June I need to get ready for

On top of my usual body weight PT, running, and weight lifting...

Ive added cross country trail running.

Ive also hung about twenty foot of heavy rope in my backyard for climbing and Im thinking of building a seven foot wall like you see in conditioning courses.

Ive also started doing one hundred yard sprints with BA, LBV, and ruck upon recommendation of a member here.



(edit spelling)

ccrn, before installing a wall, might I recommend putting up a pull-up bar? The versatility of a simple pull-up bar is much greater than a wall for developing overall fitness (pull-ups, chin-ups, abdominal and back work, shoulder and lat development, etc).

Razor,

Ive had one in my hallway for months (which does get used).

Thankyou very much for the suggestion-

ccrn

CCRN,
Here is a mod you might want to make to make te pull ups more interesting. Learned this in college from an NCO who was also a Heerbergsfuhrer (SP? 10th Groupers?). Take a piece of PVC pipe, about six inches inner diameter, and place it over the bar. Now try to do the pull ups. It is really ingenious actually, it forces you to goose neck your wrist in order to stay on it, and it also prevents you from kipping you way up. To make it really interesting, have the pull up bar suspended (we used rope at threaded through the bar).

GFB

Herresbergfuhrer...and would you be so kind as to PM the name of the individual to me...? i worked with the first five or six who were qualified, helped screen another half dozen or so potential candidates...

BTW, Bergfuhrers had a lot of perverse ways to do PT... :lifter

I have found a great complement for boxing - Systema, which is marketed as "Russian Martial Art".

The brother of this guy http://www.russianmartialart.com/ is teaching it down here. A few ex-soldiers from Russia, and they're all tough as, er, woodpecker lips. And unbelievably friendly and nice, good chums. Quite unlike anything else I've done.

Apart from that, I finally ought to get my ar** up and start a strict running regime, and fartlek, and hang up a punching bag......

Just started bodyweight only training tonight. Seems like I got much much more of a workout than when I'm using the free weights.

Starting rock climbing this weekend, so I'll see how that helps improve the upper body too.

What program are you doing TheDave?

I recently did 1000 pushups in 1 hour to see if I could do it. It was much more difficult than I thought, and on the last 50 or so it was pretty hard to push. It was nice because I got really sore, and it lasted for several days, which doesn’t happen with my normal workouts. After I recovered in did 2 minutes of pushups to see if it made a difference, and I went from 104 to 113. What I found changed was my endurance from 80 on, where I could push more faster than before. I also did 1000 flutter kicks in 1 hour as well and that was rough too. I am going to start doing both of these in an hour as a workout a couple times a week. Here is what you need to do it in 1 hour.

Get a count-down timer and set if for 2:24, it also helps if you have a timre that can also repeat so you don't have to start it every time. So you start the timer then do a set of 40 pushups immediately followed by 40 4-count flutter kicks. This leaves me with about 1 minute of rest out of the 2:24, use this time to rest and when the timer beeps to start over you repeat. Do this 25 times and it will be exactly 1 hour and 1k pushups and flutters. I tried it and went to 400 on each the other day. If anyone has a chance to try this let me know how it goes.

Tony

Haven't selected a specific program just yet. Gonna try out some of the Crossfit excersises, and pick up a couple of the books (Combat Conditioning) you and some others have suggested. Yesterday was a lot of dips, push ups, pull ups, sit ups, and flutterkicks. I need to incorporate more running into my workouts as well.

My gym has a 30 ft rope for climbing, that I had just discovered a couple of days ago. I understand that's something I'll have to be sure I can conquer, over and over (after being smoked already).

I am gonna try this. Haven't worked out in awhile and my weights are in storage. Very interesting.

I hope you get as sore as I did. :D After you have been working out for such a long time it is hard to get sore, and I was happy when this workout did it. Good luck and let me know what you think.

Tony

finally tried crossfit. The good 'ol 21-15-9 reps (powerclean) and 46-30-18 (superman) followed by some muscle-up and rope climb...

Both legs and arms turned to butter + blister from learning muscle-ups. Played tennis afterwards but the blood didn't seem to have returned to the head enough to enable good hand-eye-body positioning coordination. Thank goodness I didn't have any breakfast or late dinner the previous 13 hours.

Crossfit program definitely works both cardio and strength/power at the same time. I really like the functional strength exercises. Although you can do them by yourself at home, folks at the gym can make sure you have proper posture/technique and they won't count your repetition if you do it wrong.

As far as stress relief, when the pain was so intense for some reason I couldn't remember at all whatever it was that's causing stress, sadness, etc. (or what planet I'm from) even for some time afterwards. The only other time I had this experience was during rock climbing when your grip was about to give up and you're set for 30+ feet fall. Crossfit exercises can easily become addictive.

I started to do the "guerilla workout" running regime that was mentioned in an article posted here. The article take-away was a 12 min running session consisting of 4 min at 50% percieved exertion, 4 min of sprinting at 100% for 20 secs, resting 10 secs, then another 4 min at 50%. I did this three times a week in place of my usual APFT 2 mile runs.

In terms of results, I recently started running at the beach. The heat and soft sand normally take it out of me so that my run times are significantly worse than on a hard running surface. Apparently as a result of this 'guerrilla workout' running method, my run-times on the beach are 3/4 to 1/2 of what they were before. I have also noticed distinct gains in my ability to ruckmarch at high altitude.

Thank you,

Solid

Interval Timer
 

For those doing Ross Enamait's Infinite Intensity GPP Workouts or something similar, I found an interval timer for Palm that works really well here:
Link to Timer

It was actually designed to time photo processing, but it works well.

BTW, IMO, Ross' stuff is the best I've seen out of all the new programs.

Just started riding a road bike with a heart rate monitor(using it in other cardio areas also). just read a post on here for the book Heart Monitor Training for the Complete Idiot by John Parker Jr. will be ordering it after the holidays.

Am new to the whole bike riding for exercise; any suggestions on a workout routine?

I use this timer: http://www.speedbagforum.com/timer.html when I'm doing workouts in my room (burpees, tabatas, static holds...)

NDD, any favorite workouts? I only have Never Gymless myself, and can't condition for a few weeks due to a leg injury (Osgood-Schlatters), but I'm always looking for new ideas...


- Derek

has anybody tried p90x
 

I saw the infomercial for a workout called p90x (please hold you informercial skepticism). Short story told, 9 weeks later I completed the workout and it was awesome. It was given the dvd's from a friend who decided it was too hard for him. It incorporates alot of calesthenics and that was a big draw for me. Additionally all the workouts are done in circut training style so they're very taxing.
All in all, I highly recomend this workout for anybody looking to get or stay in shape.

What NDD said way earlier in this thread about functional strength and about training in body armor, got me curious about something...

I used to get all my aerobic workouts by playing 2-3 hours a day of serious, full court basketball outdoors or in an unairconditioned gym. Not only was it more fun (I hate running just to run), but, I think, it also develops alot more functionality because you're having to think while moving and because it incorporates lateral movement, change of direction, change of speed, etc.

I'm just curious, but might it be more useful for you guys to adapt/invent some kind of sport that you could play in body armor for your aerobic training?

that has been invented...it's called football

Had an opportunity to focus on some basic medicine ball training a few months ago. I like the variety it adds to "power" (strength and speed) workouts and the wide range of supporting muscle/connective tissue it involves.

Something New...
 

Well I guess the only thing new I'm doing is Rock Climbing. I used to fence saber competitively which kept me in shape for the APFT, and Rugby is probably the best all-around workout I've ever had. My only problem with rock climbing is that it doesn't provide a consistent workout, meaning that I can't tell whether a route will work forearms, shoulders, or upper arms more. I like to know what I'm working so that I can plan workouts. Rock climbing just kinda picks it for me. I'm kinda curious about this new thing some froggie came up with called Parkour. It's basically this all-terrain (particularly urban) gymnastics thing that looks like a lot of fun as well as being one hell of a workout. Might not be without practical application either; I heard a rumor that some military units were paying for this stuff.

Parkour is also called "free running" and "urban mountaineering". Basically, its climbing urban landscapes without any aids (no ropes, no picks, etc). Did you see Casino Royale (the new Bond flick from last year)? The guy he's chasing in the opening scene is one of the best free runners in the world.

Yessir I saw that. The runner was no joke! Still, it doesn't beat Mr. Bond busting through that drywall. Casino Royale was my favorite Bond flick yet.

As for myself, it's not a "new" workout routine for many of the QPs and others here, but I'm prepping myself for SFAS in the spring. I figure the longer I train, the better off I'll be. Rucking regularly, running on and off roads, APFT improvement, swimming in uniform & boots, jumping rope (eventually w/ wrist weights) for some serious cardio, a regular weight lifting routine, plyometric workouts, and other forms of cardiovascular and muscular strength & endurance exercises. There's no turning back now! :lifter This site has been instrumental in my motivation and direction to get this done, so thanks to all of the posters here for getting me off my butt and outside!

Rehab:
 

Trying to strengthen the tendons,ligaments and muscles in my left leg before the orthopedic surgeon decides to go with a knee replacement.It wasn't the number of jumps,it was the number of bad landings...Regards,tom kelly

Did a little of this last fall, but I'm back to sprinkling my varied workout program with tabata intervals for push-ups, pull-ups, crunches and dumbell lifts (start with a biceps curl to front of shoulders, rotate wrists so palms face forward, execute a military press, lower back to shoulder height, rotate wrists so palms face you, and complete lowering part of biceps curl). Not all on the same day, of course...I don't want my wife collecting on my life insurance just yet.

Have you tried tabata thrusters? I've heard they're great fun.

:lifter

Tabata front squats are a goodie too.

http://www.google.com/search?q=cache...ient=firefox-a

- Derek

I've never done tabata, although I have read about it. I'm not that dynamic anymore.

Ive started adding barefoot running to my weekly workout. Currently Im only doing about a mile or more per week with a goal of getting up to more than half my weekly mileage. I run about 30 mpw in shoes.

The goal is to strengthen the muscles, ligaments,and tendons in my feet and LEs, and improve my stride.

I dont have plans to do road races barefoot but I wont rule it out-

Awesome!

Sounds like you're starting slow enough which is good.

I picked up some Vibram Five-Finger sprints for near-barefoot running, and, after a couple weeks of regular walking in them, figured I was good to do some sprint work.

6x 400 meter intervals and three weeks later, I still can't run ;). Had some pain in my 4th metatarsal, so I'm resting my feet for another week to avoid a stress fracture.

NDD: Ah, understood. Thanks for the response. Do you do them as part of a circuit, or stand-alone? Thrusters hurt...in my opinion, their conditioning potency is equivalent to Ross Enamait's burpee.

- Derek

I hope you guys remember the difference between training hard and breaking yourself.

Muscles can be made stronger with good training, joints and bones will be damaged by unnecessary gut-checks.

When you hit 50 or so, you will know the difference, but by then, it may be too late.

Running barefoot in sand may be a good tool. Running barefoot on pavement is definitely not, unless you anticipate a life span of 30 years or less.

TR

Thank you TR. If you do not mind, I would like to explain, briefly, why I am running on the forefoot.

To clarify, I'm really trying to prevent injury by switching from an unnatural heel-based strike to a more fluid and bio-mechanically sound forefoot strike.

I will paste a selection from Olympian Gordon Pirie's (free) online e-book, "Running Fast and Injury Free"

"The champion runners, who all have to run correctly, do not make much noise when their foot lands. When the fastest runner runs, he is very quiet on his feet. Excessive foot noise indicates that you are striking the ground instead of caressing it. You are dissipating energy which should be utilized in propelling yourself forward. This shows bad timing. The force to drive you forward
should only be applied after the foot has settled on the ground completely. Striking the ground, especially with the heel, causes trauma and makes the runner susceptible to injury.

The nerves conveying tactile sensation from the foot are predominantly located in the forefoot. When the ball of the foot touches the ground, these nerves “alert” the muscles of the legs, which involuntarily react to absorb the shock of landing. If a person hits the ground heel-first, this reaction of the leg muscles will be considerably less, and consequently more shock will be
experienced at the point of contact of the foot, and be transmitted to the bones of the leg. This jarring is guaranteed eventually to cause injury to the ankle, knee and/or hip joints.

It is therefore important that a runner lands on the forward portion of the foot, with the knee slightly bent, and with the foot placed beneath the body. By doing so, the runner will make use of the body's own efficient shock absorbers - the arch of the foot, the calf muscles, and the quadriceps muscles in the thighs - and in this way reduce the stress experienced by the heel,
shin bone, knee joint, thigh bone and hip joint. It is these areas which are stressed the most when the heel strikes the ground."

(Courtesy of http://www.gordonpirie.com/ )

In any case, I just mean to explain that I am not trying to be stupid and look like a stud - but rather, I am trying to strengthen my feet and run in a style conducive to longevity. I was terribly foolish by doing too much forefoot running, too soon, and I wholly concede that point.

I apologize if I have rambled too much!

Have a good day.

Regards,
Derek

Bear in mind, there's a difference between sprinting form and distance form. When you run slower, you're not leaning forward, and you're not going to strike with a different part of your foot. Point being, you're right that you shouldn't be reaching with your heels, but neither should you be jogging on the balls of your feet as if you were sprinting.

To develop a feel the difference, try running about 200-400 meters smoothly throttling up from a walk to a full sprint and then back down. You should feel your center of gravity, your body lean, and your foot strike move forward and back as you change speed.

If you want to do something to strengthen your joints. I'd suggest you think about taking up two-man beach volleyball (assuming there's a decent place to play near you, by that I mean somewhere with guys who play at a high tempo). Explosive movements in multiple, unanticipated directions in soft sand is the best way I know to strengthen joints and improve explosive movement. As a bonus it will be good for your hand-eye coordination and a good way to meet chicks.

I like burpees as well, although flying burpees have a special placei my heart.

I like burpees. Alot. The studs don't seem to care for them much - probably has something to do with the vest.

What's a flying burpee?

No over training gut check here Sir.

Just some easy, gentle aerobic running without shoes. If it works for me Ill build it up but even then I dont plan to race or do speed work etc barefoot (at least for the near future)-

They don't have to be overly dynamic, brother. So long as you continue doing whatever exercise you're doing for the full 20 sec, and its not a really slow movement, you'll get the hurts-so-good effect.