Tag Archives: Instant Training Improvement Tips

While I have my misgivings on a number of areas of the strength and conditioning sector, likely none is more of a concern than within military training. Sadly, this area seems most victimized by lowering standards of overall public health and inaccurate training information.

Straight to the point, Military is unlike all other because of the repercussions to error. I trust I can leave my comment to that as it does not need to be sensationalized but an incorrect training measure could cost an individual, as well as those around, their life.

The four keys to Military preparedness are:

• survivability
• adaptable
• functional
• sustainable

Of the first point, survivability, this is very simple as I intend on getting those under me home and managing the unique demands of soldiering. “Survivability” is function of the ability to adapt to the most destabilized environments, performing challenge physical and mental tasks within an adrenaline rush.

All training must be adaptable to chaotic conditions and both mentally and physically prepare an individual to rapidly changing environments as well as ensure fitness levels are high. Physical training needs to recognize an extreme functionality of the demands of soldiering, understanding loading of body armour and with it, ensure the focus of physical training be on relative strength, dynamic range of motion and fitness levels. Finally, all training must be sustainable in the field when deployed where conditions are less than perfect.

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.

The mainstream exercise market of the present has little to do with the heritage of the “iron game”. The common-sense exercises of the past have been lost to many as machine based programs have replaced free-weights, despite being grossly inferior. While the modern facility contains expensive machines, none can replace the benefits for free weights, if not a single barbell. If you want greater muscle growth as well as training in a time-efficient manner, nothing will surpass free weights.

Likely, no muscle grouping fall’s victim to this as does “back training”. Whether you are a bodybuilder, an athlete or someone merely looking to be fitter, using classic movements of the past to develop your back is more effective. You can spend a great deal of time on very expensive machine but none will provide the impact of Deadlifts (snatch or regular grip), Pull-Up / Chin-Ups or Bent Rows (favoured underhand grip shown). Each of these movements should be mainstays of back training and be used regularly.

While individual goals may vary, in a course of a week I typically suggest each of the barbell movements twice with pull-ups (varying styles) three times, using a standard protocol of three sets of five-to-six repetitions at 80-85% maximum effort.

When performing Bent Rows, as shown, ensure the back is kept tight and in a "neutral position" (approximately a 45 degree angle). Pull the weight tight to lower abdomen, with elbows back and complete control raising and lowering the weight.

prepared by John Davies
photos credit: John Davies © copyright protected

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.

Correct technique in resistance training is imperative for building of muscle and fat burning goals. Failure to perform an exercise correctly will not only lower results but increases the risk of injury. If you cannot move the weight correctly, reduce the load until you are able to do so properly. Never compromise the quality of the movement for a greater weight. Furthermore, unless you have medical concerns follow the approach of lifting “raw”, with no straps, wraps or belts as each will artificially brace the body and allow a weight heavier than supporting muscles will allow. Use only the weight that you can in performing the move perfectly.

prepared by John Davies
photos credit: Renegade Style Productions 2008 © copyright protected

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.

One of the best movements to for strengthening and stabilizing the core is the basic Side Plank. The side plank is a superb movement that strengthens the transverse abdominus that wraps around the entire core. To perform with either forearm against the ground or in advanced method with arm outstretched straight as shown, stack top leg atop the lower one, in essence creating a forty-five degree angle. Push the upper hip high, while drawing the navel in. Hold position with a totally balanced and straight line for a period of fifteen seconds.

prepared by John Davies
photos credit: "Sessions" by John Davies, Renegade Style Productions 2007 © copyright protected

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.

With fitness levels so low, often the most basic solutions are ignored. Simple daily steps that anyone can make use of go a long way whether their goals is strength, added muscle size or simply living a healthier life. Standard push-ups are a perfect addition to anyone's daily regime as will improve strength levels, enhance overall fitness and can be done anywhere. Start each day with fifty push-ups immediately upon waking up and as you improve incorporate additional sets with rests of approximately sixty seconds. If you are just starting out and cannot perform fifty, perform roughly eighty per-cent of your maximum and periodically increase the overall number. Perform each day the minute you wake-up and consider your overall number (total repetitions multiplied by total sets) as your overall volume.

prepared by John Davies
photo: © copyright protected Renegade Style Productions, 2010

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.