Yes, (when I have access to a facility that is remotely friendly to those sort of workouts.) I like it much better than CF*.

Mostly I like that the workouts are one hour long (with the occasional 2 hour effort). I think there's a place for the high intensity 8 minute CF workouts, but the no free lunch rule applies. MTNAthlete has said that seasoned CFers visit his gym and struggle with his hour-long workouts, and I can see why.

I think Mtnathlete's heavy efforts are better than the mainpage CF WODs, also.

However, he's changed his website and workouts in the last month to prescribe different workouts for his climbers and "tactical athletes." I'm not completely sold yet on the new 'tactical athlete' workouts, where he tells you when and how long to ruck.

I liked the old way, which was doing his generic workouts on M/W/F and skipping the rock climbing-centric workouts on Tuesday and Thursday. I then have the freedom to incorporate endurance efforts on my own.

*-Though with CF nowadays you have to say whether its Mainpage CF WOD, MEBB, CF Gant Hybird, CF W/Strength Bias, etc. At least with all the different branches of CF, some CFers are tacitly admitting that 'old school' mainpage CF is lacking.

I did just build a small sandbag (80#) using the method shown on the mtnathlete web site. Very easy. No mess. I used a smaller civilian duffle bag knock off and think I could fit about 100# of wood pellets in it. Not sure about a big duffle..I'd guess 120-150#??. Anyway, it was a lot easier than dealing with sand.

Just had the MTN athlete guys come out and run the team through the ringer. i have got to tell you, it was a smokefest. There is a workout on the website that we did at the range to evaluate our shooting under exstreme stress it was a great evaluation any team can wrap some time around. Im sure Rob at MTN. Athlete will be out looking for more SOF units to gather data on. Good Luck!:lifter

I read where he came up and visited you guys and he is planning on doing more work with SF.

It is nice to see someone taking what he knows about fitness, learning what it is we need out of a program, and pushing forward with some ideas. We talked a few days ago about the upcoming changes to the site as well as to the program and training evolutions themselves. He is a very knowledgeable and open minded trainer. I have been more pleased with the mtn athlete stuff than I ever was with CF WOD's or with just hitting the weights and working on endurance apart from the gym.

Those (2) rep squat/clean w/ press @ 80% BW every 45 sec for 10 sets darn near killed me today. I like it...

gym jones
 

crossfit steals a lot of workout ideas from gym jones, but they apply it incorrectly... ie... with NO form.

Gym Jones is an excellent weight training resource.

injinji
 

Injinji Outdoor wool socks are really good. They isolate each toe and help prevent blisters.

Rob has a good post at Military Athlete today about prepping for selection- specifically that you need to train for certain events (like rucking) and that MILATHLETE/CROSSFIT/ whatever new scheme that is out there isn't the end all be all. Seems like I have heard The Reaper say that, oh, about 200 times or so.

http://www.militaryathlete.com/subpa...279&page_ID=28

Battling Ropes
 

www.powerropes.com
This is a system of strength endurance designed by John Brookfield. I've been training with his various techniques for about 6 months. It's so simple yet so effective. The training I do on the ropes translates to other fitness realms like my Mtn. Bike. The only down side is that you have to acquire a 50' chunk of 1.5-2.0" dia rope.
Boomer

Since it was something new, I will post it here. Yesterday we did max # of bench presses in one minute with your body weight then moved to the pull up bars for max in one minute. After the pull ups we moved to the O course and did rope climbs to absolute, fall off the rope, muscle failures. Next was the Nasty Nick monkey bars. It was a good arm/back/chest workout.

Gym Jones
 

FWIW, This website has some very well-written articles. It does not offer mere facsimiles of workouts or workout plans. It is more about encouraging athletes to reach deeply within to push themselves past the point of mere discomfort.

It all comes down to the heart you put into everything. Take each task, one at a time, and perform it with enthusiasm and concentration.

I like how the authors of the page go on to talk about isolation/body-sculpting workouts. These workouts are solely useful for mirror-lookers who want to impress other people and ultimately, are not striving to achieve athletic performance.

Perform your workout movements, exercises, reps, whatever you call them with maximum concentration and effort. I love this ideology.

Or, they're used to address specific weaknesses that can't be properly trained using a multi-joint/muscle group workout. Be careful of completely dismissing a concept simply because it doesn't fit your particular needs.

I believe this article applies here.

http://www.humankinetics.com/product...xcerpt_id=3450


MILON

1-1 What's New
 

1-1 is running MACP classes on Tuesdays and Thursdays, ultimately leading to an All-ARMY Okinawa MACP tournament with winners being sent to the All-ARMY MACP tournament at Benning. Also, for other 1-1 guys out there. Monday, Wednesday, and Friday at Riesner (on Kadena) Ivan Sakamoto (pretty much a ninja) runs a Gracie BJJ class that is one of the most intense workouts I have been lucky enough to receive. -Lyle

Hybrid PT from USMC Friend
 

A friend in USMC Force Recon provided me with the following 5-day workout, which I have found to be very effective in the development of functional strength, mastery of bodyweight exercises and anaerobic conditioning. The only drawback of the workout is that it favors hypertrophy and will cause you to gain lean body mass, which may or may not be your objective. It WILL NOT cause you to gain superflouos body-mass -- you will be bigger, leaner and more-functional. :lifter

Some of the exercises need explanation
1. TRIPLE BENCH PRESS is done w/ dumbells of 25% bodyweight each ( a 200lb man would use 50's). You begin by placing a bench in the incline position and perform max reps. Then you immediately lower the bench to flat and max out again. Finally, you lower the bench to a slight decline and rep out one last time. This is one set.

2. PULLUP MECHANICAL DROP SET is done by repping out in pullups (palms out) and then immediately switching to chinups (palms in) and repping out with no rest. The principle is based on beginning an exercise with the hardest hand position and switching to the easiest to continue the workload.

3. 30-MIN HOC (at the end of each workout) stands for HIGH-OCTANE CARDIO. HOC is performed by performing 10 reps of an exercise immediately followed by 100 jumps w/ a jump rope. You will perform the two exercises in succession for 30 minutes without rest. The primary goal of this type of training is to develop the anaerobic capacity to use functional strength when exhausted. The weight-load should be enough to produce exhaustion, but not muscular failure. Pace should be max heart rate sustainable.

1. PUSHUP
TOE-TOUCHES 5min

TRIPLE BENCH PRESS (50%BW) 5xMax
DIPS 5xMax
PUSHUPS 1 4xMax
PUSHUPS 2 4xMax

CHOICE TRICEPS 4x10

BURPEES 30min HOC
JUMP ROPE

2. DEADLIFT/ LOWER BACK STABILITY
FLUTTER KICKS 5min

DEADLIFT (bar loaded w/ bodyweight) 5xMax
DB DEADLIFT 5x10
STIFFLEG DEADLIFT 4x10
BACK HYPER 4x10

4-WAY NECK 4x10

KB SWING 30min HOC
JUMP ROPE

3. PULLUPS
JANDA-SITUPS 5min

PULLUPS MECH DROP (2-way) 5xMax
RECLINE PULLUPS 5xMax
CHEST-SUPPORTED ROW 4x10
FACE PULLS 4x10

CHOICE BICEPS 4x10

SLEDGE HAMMER SWINGS (50 reps) 30min HOC
JUMP ROPE

4. MILITARY PRESS
LEG RAISES 5min

BARBELL MILITARY (50%BW) 5xMax
UPRIGHT ROW 5x10
LATERAL RAISE 4x10
REVERSE FLYE 4x10

ROTATOR CUFF 4x10

KETTLEBELL, KEG or SANDBAG PUSH-PRESS 30min HOC
JUMP ROPE

5. LOWER BODY
PLANKS 5min

LEG PRESS (or SQUAT) 5x10
MACHINE SQUAT 5x10
SINGLE-LEG SQUAT 4x10
LEG CURL 4x10

CHOICE CALF 4x10

JUMP SQUAT 30min HOC
JUMP ROPE

Simple, Yet Effective
 

The last workout I posted was geared towards individuals looking to up their strength, with modest (but not superflouos) gains in size. If your primary concern is "leaning-out" and upping your endurance (both aerobic and anaerobic) here's something you might find useful.

First, determine how many days per week you can dedicate to PT. By "dedicate" I mean "allocate 30-45 minutes." Take this number and then select that same number of exercises -- all geared towards a specific goal. For our purposes, you will use bodyweight exercises and will build the workout around 5-days/ week. All you need is a pullup bar and a track (or a jump-rope)

Day 1: PUSHUPS
Day 2: PULLUPS
Day 3: BODY-WEIGHT JUMP SQUATS
Day 4: SITUPS
Day 5: BURPEES

Take an egg timer or any stopwatch and set it to 30 minutes. Perform one set of the specified exercise followed immediately by running one lap around the track. (If you do not have a track available or cannot run for some other reason, perform 100 jumps with a jump rope instead) Repeat this sequence for 30 minutes.

The objective here is to complete a maximum number of repetitions with a given exercise in 30 minutes. Ideally you will set a new personal record each time you perform each exercise, which will be once per week. Furthermore, the faster you can haul-ass around the track, the more reps you will be able to perform in the 30 minute timeframe. If it gets too easy, try it with a weight-vest or pack.

When you guage the total workload of this workout, you will find that you have performed hundreds of repetitions, while logging a couple miles on the track. You will also develop the anaerobic capacity to perform bodyweight exercises in high volume -- while completely exhausted -- which is extremely relevent to the stated purpose behind combat conditioning.

Been using the TRX Body Weight trainer for the last month with some really positive results. I had my doubts, but it works all kinds of muscles that you tend to take for granted, and it really works the core and back, which is what I need.

Got the Military version with the CD and the Military discount. Its a very versatile system and I like the fact that you can take it anywhere with you and even use it in the hotel room.


www.fitnessanywhere.com



Video: http://www.youtube.com/watch?v=Qkp8Is_1N9c&NR=1

New?...
 

Breaking away from the usual exercises can and will awaken "other" muscles. That is a function of exercise design. Body weight exercises in any form are not a New thing. Any of the systems mentioned here Cross fit, P90X, etc will give the same results with imagination in exercise design. Get a good trainer or knowledgable person to challange those muscles.
Your brain and you musles have always worked together. Don't be confused by the term "muscle confusion" because your muscles know and do only one thing CONTRACT. Decrease their length with force. Training the brain to ellicite the appropreate number of fibers to acomplish a movement is where the so called Muscle confusion comes from. Just be inventive with the different exercises you use and you can work all of those "taken for granted" muscles. Blitzzz

My .02
 

I spent May-Jul doing militaryathlete.com WODs. Definitely some tough stuff!

I've been doing the Crossfit Football WODs here at Ft. Knox Crossfit for the past month or so. CFFB includes major lifts in addition to the WOD. A few of my friends here take it a bit further and add crossfit endurance to the mix. I have 18 seconds to shave from my 2 mile before I'm back to my pre-surgery time, so it looks like I'll be hitting the track with them.

As for the earlier criticism of crossfit, I'd respond by saying that like any other decent idea, it's easily distorted. When in doubt, use common sense. Bad form is never a good thing. Just like the APFT, if you don't do the rep correctly, it doesn't count.

In the two Crossfit Affiliate gyms I've trained in, the trainers emphasize form over weight and/or time. When my form breaks down, I'm told to drop the bar, compose myself, and try again. The coaches put a lot of time into training the movement. If it's still not working, we reduce the load until I can do the prescribed exercise correctly.

I bought a pair of fivefingers kso's a few weeks ago, and I love them more every day. They're great for lifting, and running feels a little easier in them. As with anything YMMV.

You guys are wearing those shoes?

Sir,
If you can get over the looks and the shots from the peanut gallery they are the best work out shoe I have ever put on. I have a pair of the sprints and I don't like long runs with them because the rub your foot a bit too much but for the short 3 miles and under runs they are awsome. I would recomend them to anyone who is serious about pt. However, I'm not going to ware them at sfas due to the unwanted attention it would attract.

Probably a good plan.

I might try them. I'm too old to care what people say about my shoes...

you're running on streets with them?

I haven't taken mine on pavement yet. I started on grass, then moved to a rubber-type track. When I bought them, the store manager advised me to take two weeks to break them in by walking around. After that, add in a few grass sprints after a run in normal shoes. Not that I doubted the manager's credibility, but after a little conversation I found out that he's a retired QP. That being said, I took his advice very seriously.

I'm to the point now where I've run 800's in them, and I'm gradually increasing the distance and weening myself off my normal shoes. Morning PT is definitely not the time to break out the ninja shoes, so I'll be keeping my normal shoes for awhile still.

The biggest thing I've noticed with these is that I feel a lot more stable when doing major lifts. That's not to say that the design is unique - I'm sure lifting barefoot or in Chuck Taylor's will yield a similar result.

Sir,

I do run on the streets but mostly at the H.S track near my house. The thing I've noticed with running on the street is the heel striking because the lack of shock absoring material if you heel strike by mistake it hurts and while not unbearable it may slow u down for a few strides. But in saying that it will condention you to run on your toes and lean foward witch I have found produces a good habbit when transitioning to regular shoes, boots etc...

Cbo1187,

At first glance I can understand how you might think that lifting in chuck's or other flat shoes might be similar but they are very different. If you lay a chuck down you see its very flat if u sit it next to a five finger you will notice the great arch support witch makes the five finger not flat at all it has its own arc in the shoe it mimics you foot (if your not flat footed). It cradels your foot,
also the straping system makes it bend around your foot without cutting of circulation like when you just tie your shoe laces to tight. The toes being out allows you to apply pressure to your individual toe's and that can mae the differenct between making the lift or not at least that is what I have found. The five finger also has one of the most stable and absorbing soles I have found the vibram sole. The same sole bates choose for there sole on the 9" desert boot witch I also have and love working out in. Just the sole give's me confedance when doing crossfit, running, rucking etc...

Just my .02

Thanks.

Anevolution, you need to fix your profile. "Yes" is not a location.

I dont run in them but I wear them when I am lifting (power-lifting.) They provide a better base for me and assist me in keeping my heels pressed into the ground/floor during squats, deadlifts...

They are pretty good for around the house too, not that I have had much time to be around the house in them...

Crip

That's a nice avatar you got there Doc. What's the words say?

They look like they would probably be ok on grass...

"ODERINT DUM METUANT" Let them hate, as long as they fear.

Crip

I like it.

Probably not new to most, but new to me.

With the exception of high intensity training (EDT), when I do cardio I didn't like doing strength exercise and vice versa. So now I'm combining ruck with calishtenics such as push-ups while still wearing the ruck. I do 4 to 7 miles, 45lbs ruck march/trot at 12:30 to 14:19 pace. If I take water sips every 3 miles, I'll do 20 push-ups, if every 2 miles, 30 pushups. Hence, making the options bad and worse.

On a side note, finally took my first APFT for record, went beyond max for PU (93), SU (84), although by SF standard (chest touching ground, slow-controlled movement), that 93 probably drops to 77 or 70. Sit-ups are solid though, as I went beyond perpendicular and had my inner elbows touch the knees each time. The running OTOH...14:52. The good Colonel who was almost twice my age did it in almost 2 minutes faster! Learned my lesson. Rucking (trot/run) does not translate to running well. Without the ruck, the first 0.7 mile I felt like flying, but not so with the other 1.3 mile. I was told to stop after maxing PU and SU, and to conserve the energy for the run, but all I could hear in my mind was "do the best you can. :)"

Told to stop? What a sad, self-limiting philosophy.

I've been running in the pool to further ingrain the POSE running technique. Shift center of gravity forward, keep arms above the head (if arms move in the water too, the training of the feet is hindered), then "fall" forward and keep pulling the feet forward-up. It's easy on the knees and joints too, but the muscles get worked from the water resistance.

Additionally, I found out the bottom of your feet develop hot spots rather fast after 500yards or so of back n forth in the pool. Well, dry it up, put some isopropyl alcohol and voila! Building calluses and toughening the feet!

I started doing it by accident after observing someone doing the same and recalling the pool physical training given to injured cross country athletes when I was life-guarding. BTW, in regards to swimming, I highly recommend learning Combat Side Stroke for anyone wanting to swim further. Even a weak swimmer like me who couldn't last beyond 300 yds doing freestyle could do 500 yards in 10:30 w/o getting smoked.

I'm just doing the 30 day workout in WM's book.
:lifter

SORB Training
 

Has anyone tried the "new" workouts on the SORB page? There are a lot more instructional videos than before and a comprehensive manual.

http://www.bragg.army.mil/sorb/Sorb_Videos.html

http://www.bragg.army.mil/sorb/text/...0Draft%203.pdf

http://groups.google.com/group/thetacticalathlete

Does anyone have experience with the kind of foot care recommended here? I haven't heard anything about reducing callouses and making the skin soft. He didn't provide any reason why this is better than toughening up the foot.

On a side note, I have heard from a couple different QPs that tincture of benzoine is not allowed at SFAS. If that is true, why would they recommend that in the videos?

Actually, a few months ago (before I came across this) I found similar information and decided to try it.

Almost two decades of built-up calluses from walking around barefoot all my life came off in a few ginormous hunks a year or so ago after a particularly long hike. If anyone has ever developed a blister under about a dozen layers of hardened skin, it was similar to that, leaving my feet as tender as a newborn baby's bottom. I was thoroughly upset, as that hard-earned layer of protection had pretty much kept my feet blister free the majority of my life. Now that my feet are more susceptible to damage, I've tried to find ways to either quickly rebuild that toughness or mitigate the damage to my soft soles.

Using an apricot-seed exfoliant on the bottoms of my feet every few weeks, using moisturizer immediately after, along with the standard footcare while hiking, have helped keep my feet mostly out of trouble while they don't have the same callous armor from before. YMMV, but IMHO it's not a bad method to try.

I just returned from SFAS and you cannot bring tincture of benzoine into the course, but the medics there do have it on hand. They are very good about giving out supplies used to treat blisters. I didnt choose to use it, but I think you just have to ask for it.

thanks for pointing this out. It validates my workout regiment, primarily tons of sprints, core (bridges & planks), lunges, and the good 'ol EDT

FF,

I started running in the pool after some swimming. I am running for about 8minutes and I can alrewady tell the difference on my feet. Looking forward to my next drill rsp weekend as we are hiking.
Thanks FF for the pool tip.

SG

to bring it up again...
 

Can anyone better acquainted with the physical requirements for SFAS, and beyond, comment on the efficacy of the workout regimen prescribed by the new SORB page? I have read plenty of posts regarding the use of a sandbag, a trx system, etc, but I am curious what everyone thinks of the specific program posted on the page.

Thanks in advance for any insights.

Core Strength
 

"thanks for pointing this out. It validates my workout regiment, primarily tons of sprints, core (bridges & planks), lunges, and the good 'ol EDT "

If you can try to mix in some Olympic lifts i.e. dead lifts, squats, ect... I believe the program at www.sealfit.com is very good at developing core strength for those who are pursuing that particular area.