I've been training running "almost" barefoot for a couple of months now. Those Vibram five fingers shoes are just enough to protect your foot from a stray pebble or small shard of glass, etc, but still convey the feeling of barefoot running.

When your technique is sound, you are prone to far fewer injuries and you're actually faster with more endurance than running traditionally with sneakers. I used to be able to run 6 minute miles barefoot, but running with shoes has ever been difficult for me.

Technology is great, but occasionally it's a one-step-forward, two-steps-back kinda thing. Footwear can be excellent for protection, but not always as good for performance, imho.

I would tend to agree, at least for sprinting. I used to run my 40 barefoot. Maybe its psychosomatic, but I swear it cut a full tenth off.

I lifted, power walked, and did the elliptical through out my pregnancy with number two, so I am not having as much trouble recouping this time, but I have definitely kicked up my PT a few notches:

Monday - Lift, step aerobics (I know girly), and kickboxing
Tuesday - Abs, gluts, and thighs, jog 2-3 miles, and spin (I know girly again, but we do get some team guys in the class too)
Wednesday - Lift, step aerobics, and jogging 2-3 miles
Thursday - Kickboxing and spin
Friday - Lift, spin, step aerobics
Saturday - Lift, spin, jogging 2-3 miles
Sunday - Rest

The weekends the better half and I go biking on the trails, shooting, and/or "rucking." Well, sort of rucking :) He carries a 70 pound ruck, and I carry our 37 pound toddler in the Kelty.

It was introduced to me by Mark Twight. Execute a burpee per the usual course of events, but on the jump, instead of going up, execute a broad jump. Set a distance (50m, etc) and go at it. Do it for time, for distance, for distance during a set time, etc. It takes some of the monotony out of high rep burpees. Works really well with farmers carries and sled drags.

What's "high rep burpees"?

Roger, I shall try it. Many thanks.

Some say 25 is high rep, I refer to 100+ as high rep (does not necessarily need to be continuous, but still within one workout session) due to the impact on the lower back.

I've only heard this second hand, haven't experienced it myself, but over time the thrusting action of the legs causes the back (if not compensated via abdominal pressure) to "jar" (i.e., belly button moves toward the ground too much. I'm not an exercise phys person, so I'm not sure what to call this motion). The way I see it high rep anything over the long term will probably result in some sort of injury, so why not spruce things up?

Do you also do much true barefoot running without the VIbrams to compare?

And do those run true to size or larger or smaller? Im thinking those might be handy during the winter months which around my parts could be described as...bitter-

Not the one you asked, but since I own some...

Vibram has a sizing conversion on their website. http://vibramfivefingers.com/

It works for MOST people...but the store I ordered from said sizing returns on the 5-fingers were about ~20-25%...usual return rates are 2%. Finding a store and trying them on would be your best bet, if possible. Some REIs stock them. Vibram has a store locator, too.

I usually wear a 10-10.5 in running shoes, but wear a 41 Sprint.

I ordered 42 Classics, but they were too big. Tightening the shock cord made them more secure, at the cost of pain from the cord cutting into my skin.

The 41 are about right - maybe a little on the small side in a toe or two. The 5-Fingers tend to be looser in the heels than the toes. I personally prefer the Sprints over the Classics...the strap secures them quite nicely, and I find them to be more comfortable. I did not like the elastic on the Classics.

Injinji socks are good if you want socks with 'em.

I have been doing hill and stair intervals with my IBA and toy SAPI plates I filled with sand to simulate the plates I have not yet been issued. This solution is working great for me in lieu of real plates to PT with. I am also constructing a metal tube filled with rebar to simulate my SAW.

I don't know how new that is for most people, but the Marines in my unit were shocked that I was doing anything other than the recommended "3 miles 3 times a week + Gold's Gym membership."

CCRN:

I used to run "true" barefoot back in high school and college, but occassionally you still catch a rock, nail, shard of glass, etc. even while running where there really shouldn't be some of those foreign items.

I have a size 14 foot, so I had to order largest available size (47). I think my measurement was 12.25", and the chart was pretty darn accurate to how it fits. If my feet were ANY larger I'd be SOL. If you have an oddly shaped foot or if your 2nd toe is longer than your big toe, you may have some trouble with the fit.

I think for your situation, if you can find the proper size, you could definitely make use of these. Also, you may want to consider wearing those "toe socks" with the fivefingers. The inner stitched seam of the fivefingers toes can sometimes irritate you, and the socks could help alleviate this problem (or just get uber calouses).

Toe socks:
http://www.sock-dreams.com/_shop/pag...ductID_376.php

I hope that helps!

Warning: Personal results follow; YMMV

So after losing a good deal of muscle mass and strength last year due to illness, I decided to try a different exercise routine than I have used before. Instead of strength-training centric (with moderate cardio mixed in) 3 days a week, I've gone to lighter resistance weight training (using more dumbells to also work supporting muscles) in a "power" routine (performing the concentric movements as quickly as safely possible), mixed with a day a week of primarily bodyweight resistance (sometimes in Tabata intervals). I still do heavy weights for the major muscle groups, but only once every week to week and a half. I go as heavy as possible to complete 4 sets of 5 reps. I also work in at least two days of cardio/week for at least 45 minutes a session (to include heavy bag work).

I mention all this, as I've found that I've quickly recovered (and now surpassed) my peak strength level from before I got sick, but am not carrying the extra bulk/bodyweight I had at that time. My power moves have improved, I feel better overall, and have more agility and flexibility.

I've done bodyweight only exercise in the past as an experiment, and found that my endurance (measured by push-up performance in the APFT) actually decreased, so I realized I had to include weight training in my overall regimen. What I've found with this latest experiment is that I can keep my raw strength where I want it without as frequent gym trips as I previously thought necessary, allowing me to work other aspects of fitness more often to maintain overall health.

Again, this seems to have worked for me; you have to do your own experimenting to find the routine that works best for your body.

Nothing new under the sun...
 

Doing PT 5 days a week and lifting heavy M,W,F, sprinting T,R, and climbing ropes every day. Being a single dad right now (wife is in the sandbox), cuts down on my time in the evenings, occasionally strap on a ruck and push the stroller. Used the "Cheat to Lose Diet" to drop down from 180 to 166, which really helped my run times.

I searched the thread for a site I was recently turned onto and didn't come up with any results, so I'd like to offer it up, hopefully I din't miss a post about it somewhere along the way. The site is www.fatalfitness.com, it's very similair to CrossFit, things of that nature. It's a site pretty dedicated to servicemen/women, and hardcore fitness enthusiasts. It's nothing insanely original, but there are some good variations of classics. A good site for those with an eclectic approach to PT.

Barefoot Running MB Marathon
 

For the guys in the Vibram/Barefoot Running discussion several posts back:

http://www.myrtlebeachonline.com/sea...ry/352935.html

An 11 year old kid ran the half-marathon in Myrtle Beach, barefoot, with a time of 1:38:54 on Saturday. The roads here have broken glass, construction debris, pebbles, etc. He said he didn't have a problem.

Also if there is a recruiter here, the winner of the 5K on Friday was a 16 year old kid with a time of 16:46. Sign that kid up in a year or two. BN

I finally picked up a Body Opponent Bag or BOB to replace my heavy bag.

http://www.amazon.com/Century-Body-O...3377872&sr=8-1

I feel like an idiot for not discovering the BOB earlier. Since it has facial features it is much easier to practice eye strikes, cupped hand blows, and chin jabs vice using regular boxing gloves and practicing straight punches on a heavy bag.

I am doing ten rounds, two minutes each, with two minutes of rest between rounds, twice a week.

I am going to drop the rest rounds by 15 seconds each week until I am down to 30 seconds between rounds.

The only downside to a BOB is I had a hard time trying to figure out how to weight down my hands for more of a workout. When I used a heavy bag I would do this same drill but with 16 oz gloves on my hands.

I just ordered a set of these Palmgard Weighted Batting Gloves which come with 12 ounces of weight and can be upgraded to 16. I am going to use these gloves for the weight and see how it goes.

http://www.amazon.com/Palmgard-Power.../dp/B000ITL9LW

Blitz exercise method
 

Guys I have an exercise system like no other in the world. I invented/ stumbled on it 14 years ago and work/tweaked it to it's present form. I have used it to rehab wounded troops at Ft Campbell for 4 years. I really need to sell it to some pro team, but in the meantime I give this to friends and anyone who is willing to keep training records. The system will increase life time best strength by 20+% and double muscular endurance. It is the only system that will do this. It does this without pain, without tendon or ligament strains. It's called "The Blitz", guess why. I'm alway willing to provide a copy plus instruction. I would like to get it to the Groups as a program. I should rename it "bulletproofing". Blitz

New edit: This is the Blitz like in PS.com http://www.professionalsoldiers.com/files/workout.pdf

There is no better system for personal power and endurance . Blitz

I finally recoverd from a back injury sustained in Iraq and am starting an MMA program at Guy Metzger's gym here in Dallas.

I'm excited about it, as my ground work sucks right now. They're also incorporating Muay Thai as a part of the program. Sounds fun.

I'll report back on the experience, maybe other DFW members would be interested.

Well if anyone is interested here is a very short assement of Guy Mezger's Combat Sports club.

Very professional. Very helpful. Lots of hard work.

I like it.

the end.

Core Performance
 

I heard Mark Verstegen mentioned a while back in this thread.

http://www.coreperformance.com/

He has been in the performance training arena for years. He stresses injury prevention in order to make yourself a better athlete. He believes that the majority of the plateus we hit while training are due to minor injuries. His workout programs are well thought out and based on his years of working with professional athletes. Pro teams from across the US and the globe send their athletes to his facility in AZ for fitness training.

My feelings on crossfit are mixed. I've been saying for years the army needs to move twards battle focused/functional PT. The problem I see with crossfit is the lack of training. I've seen more guys damage themselves due to improper form than with a traditional PT program. Olympic power lifters perfect their form from extensive coaching. Another problem I see with crossfit is the "go hard" mentality. I agree intensity is a hallmark of good PT. The problem is the culture that fosters guys to push themselves to make mistakes. Guys will sacrifice form in order to get that last rep in, or to beat their buddies time. For those of you who have the opportunity find a good strength coach from your local collage. Have him instruct you guys on proper lifting. For those of you who are diciples of crossfit, keep an eye out in the gym for the younger guys. They, more than anyone else, will use brute strength to compensate (at the cost of soft tissue damage).

Strength Coaches
 

"For those of you who have the opportunity find a good strength coach from your local collage. Have him instruct you guys on proper lifting." (Lmmsoat)

I may be biased because I am a strength coach, but I can't agree more with Lmmsoat. I have also been saying for years the army needs to change their approach to physical training and that appears to be happening, but slowly. Training soldiers more like the athletes they are is crucial for increasing performance and preventing injuries, which would save the military a ton of money and soldiers a lot of time. Some call Crossfit a fad, but really its just another method that can be worked into anyones training plan.

I have a couple thoughts/suggestions for anyone who does contact a local strength coach.

1. Do the research. I am a first year grad student and I know more than the average person, but the head coach at my college has been doing it for ten years and has trained olympic, professional and college athletes. If a coach like that is willing to work with you, take advantage.

2. Ask the coach what his philosophy is and how he plans a program. I know of coaches who have no plan, direction, or method to their programs. They just throw something up on the white board for every new session. Try to find a coach who has a philosophy, can explain periodization and uses it, tests athletes on a regular basis, and has the experience to coach complicated lifts.

If anyone has any questions regarding strength coaches, physical training, etc. I'd be more than happy to help.

Matt

Not anything new.
 

Matt, I know you're immensely qualified to teach lifting and standard strengthening. I appreciate your efforts to help the troops get in better shape, but none of this is new. It's all the same old systems and can only strengthen the primary and secondary tissue. No system you know will acomplish what the Blitz system does. Not even close. You've never seen it and can't make any comparison.
The Blitz is attainable here and I am available to in service any qualified trainer or coach that is willing to possess an absolute in conditioning. Blitz

Note: If you have a difficult time downloading it from this site, send an E-Mail address to me via PM and I'll send you a copy that way.
Blitz

Blitzzz,

I downloaded and have a copy. I've been working it into my own training and have found success with it, just as you say. So, I believe you when you say it works and although I dont promote it as much, I certainly would advise anyone who asks to work it into their program.

I still disagree no other system works because its simply limiting yourself when their are so many methods out there. Everything works, for a while, until your body adapts. My own trial and error has taught me that, not necessarily eductaion or a certification.

One correction, for those who may not know. Strength and conditioning coaches teach MUCH more than "lifting technique and standard strengthening". Any good coach will make it a goal to improve human performance in all domains, especially the ones specific to the particular sport, event, or activity. Just didnt want anyone to get the wrong idea.

Currently researching W.E. Fairbairn, O'Neill, Applegate's close combat methods and trainings.

Gutterfighting.org is an invaluable resource.

Now to find the books...

Paladin Press

spear system
 

(copy and paste)crossfit.com/cf-info/excercise.html#Combatives


Crossfit website has some good stuff on combatives.
- The use of flinch response
- Physiology of extensor vs. flexor
- More dangerous than a fight is an ambush. You don't get to pick time, location, scenario, and so on
- 2-seconds element of an ambush, then transition to your system
- Emotional, psychological, and finally physical aspects
- Situational awareness at ATM, elevator, etc.

nothing new esp. to folks here I'm sure, but he does present it in a succint, effective, idiot-proof manner. I do not know Tony Blauer credential, but I wished I had adopted the system/mindset when I got sucker-punched in a certain 3rd world country backroad. That's when I realized years of Wing Chun practice and being the top student did not amount to much to violent conflict ouside dojo:rolleyes: This happened 10 years+ ago but I still remember it like yesterday. Live and learn...

The Blitz
 

Currently working the Blitz into my daily routine. The concept makes more sense than most other systems. Finding the right equipment is the most difficult part, but taking what works from the system as a whole is pushing me past what I was doing on a normal level, considering my crazy schedule these days. I plan on just working the whole system for 6-8 weeks, considering it takes minimal time during the day, much like crossfit. I would recommend anybody interested in a different approach to PT improvement to try this system out. I'll post progress soon.

Shawn

www.mtnathlete.com

I have been giving it a go for the past couple weeks and have been happily getting my arse handed to me with some of their non-standard exercises. At first I didnt think much about it but I am making some fairly substantial gains in the strength without my endurance suffering...

Anyone else giving them a go?

Burpee Pull-Ups x 50.

Goal is 100.

Just completed a 4 week progression of the following:

3 Set Series Lower Body:

Squat w/ chains (60-75%1RM) 6-8 reps
paired with
Jump Squats 4 reps
paired with
Weighted Jump Squats 4 reps
paired with
Lunge Jumps

4 Set Series Upper Body:

Band DB Bench Press (60-75%1RM) 6 reps
paired with
Alternating Grip Power Pull Ups 6 reps (add reps every week)
paired with
Band Push Up 5 reps (add reps every week)
paired with
Push Up Claps 5 reps (add reps every week)

Complete 4 exercises in succession, rest 2 minutes between sets and decrease rest period as able over 4 week time frame.

Decreasing rest periods and/or adding reps as your program progresses is a effective way to increase work capacity and strength in a shorter period of time, given the higher intensity. Ensure no rest is taken between exercises and all sets/reps are completed.

Enjoy

If you all are into some new stuff check out MTN. Athletes new site . google it.
GYM jones or MTN. Athlete great workouts and very battle focused!

Thanks for the heads up, NDD. On their way to me currently.

Their seminar is only a state away from me. Will be attending it when I head back there.

Not Cross Fit
 

dmgedgoods, I'm glad you are Blitzing. by now you should know it's nothing like Cross Fit. :rolleyes:
Blitzzz

#

I have also started the Blitz program. Having been a dyed-in-the-wool heavy-low reps kind of guy, I find it a great and highly productive change of pace. Once I start seeing some progress, I'll post some results.

Lots of front squats, hang clean and press, pull-ups, L-pull-ups, leg-arc pull-ups, push ups in various forms, box jumps, hand-stand push-ups, medicine ball crunches, and heavy bag. No particular order. The chunks I blew in the sand yesterday tell me that it's working ok.