Combat Conditioning

As many of our readers are aware, we keep a very open line of communication with our readers via Twitter and Facebook. This allows us to provide up-to-date education on efficient exercise approaches and ensure readers utilize USPlabs products to their utmost.

In connection with this super-connectivity, we came up with a plan to launch a special Friday edition where we combine a daily training program (per reader choice), with a follow up supplement protocol on Facebook.

You have the “vote” and your responses via Twitter (through either direct message or the “@” function) will decide the topic.

The winning topic for today’s episode of the USPlabs Iron Day is:

“Combative Athlete”

If there are questions related to the performance of any movements, please post questions on the USPlabs Facebook wall, where the article is posted and I will personally answer.

RED²

Tumbling (over ten metres)

• Forward somersault (stay in tuck)
• Bear Crawl
• Spider Lunge

Repeat each movement four times.

Hurdle mobility drills movements #5 & 6

Rope Skip (wearing mitts or full gloves)

3 minute rounds, between rounds do the following:

30-50 fisted pushups
Kettlebell two-hand swings x 15
punch ladder on heavy bag, repeat two continuous circuits
- 20 jab (R)
- 20 cross (L)
- 20 “one-two”
- 20 jab (R)
- 20 cross (L)
Kettlebell Snatch (R) x 10
Kettlebell Snatch (L) x 10

repeat 3 rounds

Med Ball
chest pass
walking chess pass
overhead pass
walking overhead pass
one-arm twisting
one-arm swing pass
two-arm swing pass
seated-arm swing pass
scoop throw backwards
scoop throw forwards

10 each, repeat twice – continuous circuit

HEAVY TIRE FLIP (or Close Grip Hang Power Snatch) - 65%, 4 sets x 6 reps

Squat (preferably "blindfolded" with pause and verbal cue from coach at base to raise) - 65%, 4 sets x 6 reps

Natural Glute Ham’s - 90%, 3 sets x 3 reps
“STS” model from the Renegade FIX™ 3 circuits
Towel Pull Ups / Zottman Curl - 4 sets x 6/16, 6/12, 6/12, 6/12
Rope Turns (as shown in second photo) - 3 sets x 6
Scorpion lift, 2 sets x 25

Sledgehammer Strikes, alternating overhead strikes
90 seconds on, 30 seconds rest
5 sets

DMC™

static range of motion work

Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.

John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.

Prepared by John Davies
Photo: Jake Wooley, Second from top John Davies

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

Within the military community, there is much controversy with respects to overall fitness level of personnel as well as overall body composition and bodyweight. At every turn, the higher decision makers face a perplexing problem of the requirements of the modern military, juxtaposed with a pool of poorly conditioned individuals to draw from.

While many will condemn the established weight guidelines, that are said to ignore those more muscularly developed, it also needs to be noted that the requirements of soldiering does not go hand in hand with typical weight room protocols. Though the intentions of those who apply themselves in the weight-training can be considered as dedicated, like an athlete who trains outside the guidelines of their sports need, such work harms their eventual abilities. In this case, the negative is far graver as poorly conditioned military personnel will put themselves and others into harms way.

That said, there is need to look at weight guidelines and understand the modern military personnel carry significant greater weight than in the past. Considering load-bearing equipment (LBE), weapon and rucksack, an individual will carry twenty-five to upwards of fifty kilograms, far greater than needs of the past. Though there is considerable reason to question, what is packed and how the load is properly distributed this provides rock-solid insight into important focal points of physical training for military personnel.

In light of our goals of survivability, adaptability, scalability and
the ability to manage rapidly changing, possibly chaotic situations, military personnel must focus on the functionality of a training regime that builds extreme muscular endurance in the lower body, hip flexibility and strength of the trunk. Resistance training answers the specific needs of soldiering and while there are great benefits from “the iron” it must start (if not end) with compound movements that emphasize leg drive, bodyweight exercises and movements done with a rucksack (or combined with assault pack) that stress muscular endurance and postural holds for stable trunk, while radically increasing fitness levels. By doing such, you will not only fulfil the needs of soldiering but also reduce fatigue related injuries in the infantry.

prepared by John Davies

photos credit: John Davies in DVD "Anarchy, part two" copyright protected © Renegade Style Productions, 2005.

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

In the briefest of summations, all sports performance training relates to the concept of the athlete being able to perform with optimal skill while under duress. When an athlete in unable to perform to their abilities that they display in training, while under duress it is evidence of insufficient preparation methods.

Most athletes are detrained rather than trained to excel in the field of competition, as the heat of competition is far different from the predictability of the gymnasium. Nothing is “perfect”, except the gym setting, when you decide to lift, you respond to workout.

That scenario is ostensibly “fine” for those exercising for general fitness or bodybuilding, though I do have reservations on aspects on functionality of development but for those within military, law enforcement or emergency fire response it is a very problematic situation. Training in “perfect gym settings” is not simply erroneous for those groups that will result in lowered abilities in their work situations but it may cost them their lives as well as others.

All military, law enforcement or emergency fire response must recognize the need for “imperfection training”, whereby settings are less than optimal and mentally condition the individual to managing rapidly changing complex situation.

Imperfect training can take on many forms from physical in the performance of exercise, non-conforming objects or irregularly loaded resistance, changing lifting surfaces as well as common mediums. Slight variations, such as medicine balls, bands, chains, unstable surfaces, oft-loaded weights, implements that shift (i.e. water loaded weight / kegs) and many other tools can do wonders in overall training effect as does surfaces in moving from a hard gym floor to undulating grass or sand.

Yet the greatest impact in learning how to train for imperfect environment comes in a more psychological form, whereby you not simply develop the body of a “winner” but the resolve of a champion, a leader who damn well knows how to get the tough job done when all else fail.

This is the cutting commentary of sport because while most gyms and coaches coddle players with precious gyms, they are preparing for them to fail in the heat of competition. It is a good lesson for those in military training because you must put yourself in trying conditions where that sandbox is something you can deal with better.

In the first step of establishing a setting where you are mentally challenged a group leader (or professional trainer) must direct the workout, where there is no debate on when to start because it is “go time” on their signal. This is key because when you are mentally conditioned to “go when you are ready”, you are unprepared for the unexpected. With this said, for the group leader, ensure there is absolutely no discussion during the workout, no chance for breaks and absolutely none of the typical nonsense of musical choices.  If it needs to be said, when I say "leader", I do not mean "best friend" but someone who is capable of leading and knows there responsibility requires the sternest of hands where there is no negotiation or debate. I apologize if I sound harshe but this is serious work, not some clever marketing jingle and my vow is improving survivability of my people.

I will continue with the importance and implementation of imperfection training in future parts of this series as well as deal with complexities of preparing for a loaded ruck but as always, it is an honour to assist military personnel and those who know the thin blue line.

prepared by John Davies
photos credit:

(top) John Davies in DVD "Anarchy, part two" copyright protected © Renegade Style Productions, 2005.

(lower) John Davies in "Pink, les séances de Paris", copyright protected © Renegade Style Productions, yet to be released

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

The goal of all physical preparation is ultimately to improve performance in whatever the field of competition may be. For many this might be improving general levels of health, such that the individual can live a more active life or those in sport, perform at a higher level. For military personnel, the ultimate goal is both more far reaching to society but additionally the cost of failing is dire.

That said, all training has some interesting commonalties principally the ability to manage rapidly changing, possibly chaotic situations and from a strict physical standpoint, maintain posture and elicit optimal movement patterns while under duress.

Looking at this broad statement under the microscope, the first section of “managing rapidly changing environments” is the root of optimal performance in “game / match” conditions, whereby nothing is “perfect”. This not refers to the tactical adjustments that occur to everyday life, the business sector, athletics or military strife but equally the ability to manage emotional stress and adrenaline bumps during rapidly changing situations.

From strictly a physical vantage, maintaining posture and eliciting optimal movement while under duress might be the single largest point within all of performance-focused training. Without this ultimate vision, training is effectively done for show, the classic “train to train” idea of the golfer long off the tee but consistently turns birdies into bogeys with a brutal putter. For performance-focused athletes and quite naturally those in military service, the ability to maintain posture and elicit optimal movement under duress is at the root of all training decisions.

With this in mind, one of the greatest flaws in training today is ignoring the basic notion of maintaining proper posture under duress. I would go as far as to say that most focus upon complex exercises or those beyond their abilities before they can simply stand upright correctly and orchestrate a series of fluid, lunging patterns.

This applies quite naturally to virtually the entire mainstream as well a military personnel, who must ensure foot and ankle stability can manage the demands of soldiering. Fortunately, the RED² program not only satisfies this concern as well as being a perfect preparatory section to a training day but also compliance friendly to a large group. To a coach / mentor leading a large group this is “music to your ears” as you can begin the training day with your full group working together in perfect unison.

The first step in the RED² system is the ability to maintain the first position of the “Rx Squat”, whereby standing upright, with navel draw in toward the spine and shoulder pinched back, the incumbent raises one knee, without twisting to either side. The plant leg should be locked straight, with the foot “screwed” into the ground. The thigh of the raised leg is parallel to the ground with the lower leg perpendicular and not twisting to either side.

The Rx 1 has had a dramatic impact on improving general foot and ankle strength as well as a proactive approach to reducing the incidence of shin splits, a foe in many soldiers training. The first position of the Rx Squat is performed with continuous sets, ranging from fifteen seconds to one minute for ten minutes daily.

prepared by John Davies
photos credit:

(top) John Davies in DVD "Anarchy, part two" copyright protected © Renegade Style Productions, 2005.

(lower) John Davies in "Pink, les séances de Paris",  copyright protected © Renegade Style Productions, yet to be released

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

The four factors that influence all methods of preparation for military service, survivability, adaptability, functionally and sustainability, work in perfect unison with using a system that understands all work must relate to rapidly changing situations.

Successful preparation for military services leaves the individual able to deal with the ever-present chaotic conditions, such that they are able to handle the needs of soldiering and of-course improve survivability.

Given this, military personnel require high levels of fitness, able to manage the burden of heavy pack weight from gear, while being able to maintain exceedingly high levels of focus in stressful environments for extended periods.

Fitness, along with structural core and leg strength, must be the first priority as if it is lacking, the ability to satisfy the “four factors” is unlikely. To raise overall work threshold, military personnel should utilize a variety of different manners including these measures:

The start of each training should such measures as, RED2 and Hurdle mobility work, that will not only increase range of motion and prepare the body for the coming workout but enhance overall muscular endurance.

General Physical Preparation (GPP) should be a part of every training day from both non-weighted callisthenics to weighted work, such as DMC™ or non-conforming lift / obstacle type courses or like situations.

Rope Skip is both a solid tool to enhance agility and foot patterning but equally a tremendous medium to development work capacity with extremely low risk or injury factor.

Resistance training needs to reflect quicker tempo with rest periods ranging from thirty to forty-five seconds. Furthermore, measures such as “complex” training that uses a series of well-crafted movements placed together along with callisthenics and other explosive jump drills.

Running, primarily speed endurance and “fartlek” style sprints, primarily in cross-country, undulating terrain. When the other measures are used properly the standard approach of long, slow distance runs will have little overall benefit and it is best to use “fartlek” style sprints.

After a two-week period in the beginner fartlek series the user will begin a transitional phase. Within this section, a  standard recovery series within Renegade Training™ will be implemented thrice weekly. It is as follows:

Renegade Recovery Circuit

1. 100 metres, walk 20 metres., repeat three times (rest 60 seconds)
2. 100 metres,  walk 20m, 100 metres x 2, walk 20 m., 100 metres (rest 60 seconds)
3. 100 metres x 2, walk 20 m, 100 metres, 100 metres x 2 (rest 60 seconds)
4. repeat point 2
5. repeat point 1

Sprints are performed at approximately seventy-five percent maximum. Do not slow down in the last few strides as you need to sprint through the finish. Your walk "begins" at the finish, hence rest is slow. In the "100 x 2", you run to finish, touch the line with your hand (make contact, no "short arm") and turn with explosion.

Jog easy pace 400 metres, repeat above circuit twice.

prepared by John Davies
photos credit: John Davies in DVD "Anarchy, part two" Renegade Style Productions, 2005

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.