So who's doing something new
 

for PT or H2H?

Started the Karambit about a month ago.

Also going back to my basics and studying my old Jujitsu (old School Samari style Jujitsu not BJJ) notebooks. I'm re-learning all that I have forgotten over the years.

I'm doing basic stuff to get get fit/lose weight. Waiting on some new boots so I can do some proper bergen stuff (not by the standards here, mind LOL).


Oh, and I'm a Un-e-versity guy now, so I get a cheap gym. Let the uni mocking begin! :lifter :munchin


Edit to add: Probably taking up Kendo as well.

After I was cut on last September I started an isometrics regimen with a sling rope and a cane that allowed me to use the hospital bed and the wheel chair for a gym. A couple of weeks ago I got enough strength back in my legs and was upgraded to Canadian Forearm Crutches ,that gave me a lot more mobility, and clearence from the doc to go downstairs into my workout area and have gotten back on the crossbow and was surprised at how quickly I was able to get back into an almost normal upper body routine. Still sort of screwed when it comes to doing anything that will give me a good aerobic workout as I am not really allowed to put much weight on the legs yet. While it may not sound new, it was renewing to be able to get back into a good routine after all this time.

Jack Moroney

Started running using a Heart Rate Monitor. Also read Heart Monitor Training for the Compleat Idiot by John Parker Jr. Program is for runners & triathletes. Also Serious Training for the Endurance Athlete.

At first its VERY frustrating as you have to run below your 70% areboic ceiling, cause you are going SO FRICKING slow. But on the other side I believe I'm seeing improvement as I build up my base. Its a 3 month program and I will run it through. Let you know when I'm done

Stick with it! You have to go slow before you can go fast. :lifter

Rather than just doing boxing routines on the heavy bag, I've started incorporating some of the WWII combatives strikes into the workout.

a creature of habit...
 

since retirement, i've become accustomed to a routine...i still do strength training three days a week...my back no longer allows me to run, so i hike two or three days a week...i work outside an average of 4-6 hours a day during the construction/surveying season and i do a little cross-country skiing, snow conditions permitting...

I'm increasing the intensity during endurance training.

They put up a boxing bag at the gym which I'm using for at least an hour every time I'm there, which is two to three times a week. I've been concentrating on good technique and am about to increase the tempo now. Directly after that I lift weights and have just shifted to lower weights and more repetitions. My stamina sucks.

Then four Tsu Shin Gen passes per week. One of them dedicated grappling, one dedicated sparring.

I'm considering adding a running pass per week. Would have prefered a ruck march, but I don't have a good ruck.

I rest on saturdays... but often go to the gym to perform some light and slow techniques on the bag, and stretch.

...but of course, that was before I got the brilliant idea to warm up the whole body at once with one of the machines at the gym. Apparently my back wasn't warmed up because I pulled something right in the middle of it.

Crap!

Martin, have you considered doing your strength routine first, followed by your bag work (reverse from what you do now)? That way, your muscles aren't already fatigued from the bag work and more receptive to gains from resistance work. Following this with the bag work can also help increase your stamina, as your trying to do power moves with tired muscles, which will fully engage more of your fibers and stress the 'reset' processes.

.
 

I have a 25 year old girlfriend who is an aerobics instructor....

thats pretty much all the fitness training im doing currently. :-)

I completed the 5 week prep routine for SFAS last week. It was a little too easy i thought. along with that routine i lifted weights 6 days a week, with a lot of focus on my back, shoulders and legs. This week i started the 6 week Green Beret and Ranger workout found in The Special Ops Workout by Mike Mejia, and Stewart Smith. This one is more intense but i'm loving every bit of it.

As far as H2H, I have no clue, the air force doesnt have a need to teach this, so my plans right now are to complete SFAS, PLDC, and BAC, come back for a few months, which i will volunteer to go to Camp Shelby, MS to gain an 11B MOS, and learn SUT, and also find a good H2H instructor this way i will have some of the basics down before i leave for SFQC and the rest of the pipeline.

On a side note, this weekend is drill weekend, and my 6th month in unit, so I'm hopeing to get the GO for SFAS.

We'll believe that when we have photographic evidence. :munchin

So I am still working on my push-ups since I am now doing a USAR APFT instead of a USMC one with pull-ups. It's annoying to undue eight or so years of doing one thing. Alas I must maintain my beginners mind if I wish to grow.

I have been doing the deck of cards routine with some time constraints added in. It's great to do in the evenings while decompressing from work / watching the news etc.

Take a deck of cards and treat it like you're playing Blackjack. Aces can be 1 or 11 but in my case they are 11.

Turn up a card and do that many push-ups.

Wait one minute.

Repeat.

Once you can get through the entire deck doing one minute between cards shorten the time between cards to 45 seconds, then 30 seconds, then 15 seconds etc.

This has been a great routine to help me build a base for my APFT.

The deck of cards can also be used for other exercises. When I was in Africa we would go through the deck with no rest between doing first card pull-ups, second card abs, third card push-ups, fourth card abs. It was challenging and fun.

I have everything squared away. but I need to shave about .30 off my run so I can Max it (And not have to Die trying) my last PT score was a 306. And I puked after. But I want to get my run time down by .30 before I leave in July.

Razor: No, I hadn't. I will try it out when the body has recuperated and I no longer walk like a starched suit.

There's another added benefit to your idea. In my limited experience, movements have become more automatic when performed correctly during (stress and) fatigue.

The reasoning for my setup was that I wanted to concentrate on endurance and I have read that whatever you wanted to be concentrating on should come first. The difference is that that note was in regard to two passes per day.


Regarding H2H, I also do visualization. Instead of completely concentrating on my movements, however, I hold the opponent in a vital role.

Video recording of, preferbly your own, sparring sessions can be interesting too.

I started playing with Modern Arnis again, I have done this in the past, but have strayed recently.

Anybody PTing or Hand To Gland in body armor or weighted vests?

Does my gut count? :D

What reference are you using?

We train H2H with gloves ("Combat", made by Fighter. Free fingers on inside, good for grappling and gripping), leg protection (just below the knee and down, with a flap over the foot and fastened below it), suspensor (dick cover), mouth guard.

A few years ago I had the opportunity to fight with a red man suit on, which is complete body armor.

How's your H2H training lined up?

After beginning to run again for the first time in many years, I found myself getting lots of knee/ankle/hip pains - not major strains but warning signs from all those little stabilizer muscles. To avoid injury, I've cut running back to 3x per week, and am now doing a 2000 meter fin swim 5x per week. The fins (I'm using Zoomers) seem to be increasing my flexibility and joint strength quickly. Plus, they really boost your heart rate in the water.

On top of that, I'm doing a two-day split on free weights - legs/back/biceps 2x per week, and chest/shoulders/tricpes 2x per week with a day of bodyweight-only strength training in between splits. The split program allows me to work opposing muscle groups on successive days. I was using the Kettlebells, but got bored working out by myself at home.

I have lost 20 lbs. in three months this way, and am getting close to my goal. :lifter

Red Man is not body armor.

:o

True, didn't think of that context.

"hit conditioning". Take a 2" diameter wooden dowel, roll it up and down your shins, then bounce it on your shins, strike at the thighs front and side. Repeat process for the forearms. Next stand still with legs slightly apart and take kicks and strikes from a partner blocking only with forearms and shins.

This has taken the 'fear' out of contact for me allowing me to concentrait on the matter at hand. Fear of pain has been a problem for me in the past.

Kyobanim that's impressive that you do that.

Stanely White, nifty card trick for pushups!

I have a piece of steel in my right foot that prevents me from keeping it in the standard flexed position during push-ups. It doesn't affect me in walking or biking but it does with pushups. Sometimes I just push-down with the top of my right-foot-toes scrunched up touching the floor, like when I am doing them just to stay awake during or before a looong con call, but that's too off-balance to be really effective. Or I use a low ottoman, but that makes it easier I think.

I've thought about making ankle-holders with nylon straps and Corian at exactly the right height.

FrontSight

Tak or Mas?

Anybody know the reason I asked about the body armor/weighted vests?

Workout with your loadout. That will condition the body to what your 'normal' load would be. Also, wearing armor, webgear, ruck, etc makes your muscles react differently than without a load. It's a balance thing.

I don't understand the qustion?

Exactly. Body armor is here to stay. I think it should be incorporated into PT just like the rucksack.

Your hit conditioning sounds very Tak Kubota or Mas Oyama

:lifter do I win a prize? :D

Thanks for the lead. Yes, after a quick google, that's pretty much what it is. I have found in the past that when sparring I spent more time working defense than offense. that's not a way to win. I did that because of the pain factor. If I'm to compete at my level I needed to get past that and take a more aggressive attitude. Works so far.

We had a guy on my Team once. Very pretty dude, nice tan - poster child in fact. Ran like a striped-assed gazelle in fag shorts and PF Flyers. Run for miles.

Then one day, the mission called for a sprint from Point A to Point B in kit. Bad planning, but it happens. About 1500 in a tropical environment. 100 pounds of HSLD Lightweight kit. He started first, but was the last to arrive. I even passed him (And slammed into him with a shoulder to let him know it was me :lifter ). And he couldn't do anything when he did arrive.


Functional strength is the key. Not asthetic or any other type. If I was a TS looking at the Box, I think I would be concetrating on training my team to run 100 yards in full kit as opposed to 5 miles in shorts. Climbing low and high walls in full kit instead of gym biceps. Things like that.

But I could be wrong - it has happened.

Excellent self-analysis! Very OODA.

Your're never to old to learn something new

You have my fat, nonexpert, completely speculative endorsement for that recommendation. Congrats. ;)

How about 50-100 yard wind sprints in full kit? Over and over and over. Great conditioning for certain sports.

If I had a nickel for every time I said that.................

SO, now that I am a TS and I am in the box......I have realized that I've done some things right and some things wrong in preparation for this type of environment.

Here are a few observations that I'll implement upon return to tailor my PT program to the current environment:

Functional movment in body armor/kit is whats important. Everybody wears all of their kit mounted to body armor now. Level IV Armor with everything (12 mags, 2-3 pistol mags, pistol cross mounted to chest, trauma kit, MBTR, Camelback). Just standing around for an hour in this configuration is taxing. Taking a knee is downright painful. Much time is spent inactive in tactical vehicles traveling from point to point. Rapidly deploying out of the vehicle is required to secure the area dismounted. The only way to get used to this is to do common activites in full kit. In addition to PT events, range time, and vehicle movements add time in the gear that prepare your body for periods of static inactivity wearing kit broken apart by rapid movements (dismounting and mounting vehicles).

Everyone must be able to pick someone up in full kit and carry him. Carry back to a vehcilce or longer distances to HLZ for CASEVAC. I normally do buddy carries as a finish to uphill sprints. 100-200 meters uphill 2-4 times following 8-10 sprints.

General fitness (running, swimming, biking, rucking) and strength training should be maintained for general conditioning.

Pullups in full kit (set up as you wear it).

Dedicate Gym time to endurance type lifting with as much weight as you can manage. I look toward 10 sets of 10 repititions of any major muscle group exercise. Bench for Chest, Pullups for back, Curls for Bi/tri, Military Press for shoulders, and squats and lunges for legs. You'll not get huge or enourmously strong, but you will get rapid strength and enduracne, (and sore as hell).

Not that it has anything to do with PT, but you need to be able to do all of this stuff under NODS too.

just my .02

mp