muscle & fitness - new trends
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New trends for body buildingTRANSCRIPT
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THEARMY
FITNESSPLAYBOOK
Scrapping the RUN-TILL-YOU-PUKE REGIMEN
of yesteryear, the U.S. ARMYs Physical
Readiness Division (PRD) has combinedold-school training tactics with cutting-edge
exercise science to crank out brigades
of physically fit, battle-ready soldiers.
BY ERIC VELAZQUEZ, N.S.C.A.-C.P.T.
PHOTOGRAPHS BY DUSTIN SNIPES
SHOT ON LOCATION AT GOLDS GYM, VENICE, CA
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GRIP STRENGTH TESTTodays soldiers are being trained tohandle whatever is thrown at them.To that end, they are not exclusivelylimited to the programs in the officialFM 7-22 manual. Model Kyle Clarke,a veteran himself, demonstrates atimed grip strength test that can be
added to any session.
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GROOM
INGBYRACHEL
LEIGH
Save for the epic tale of Phidippides running 26.2 miles to Athens to
report the Greek victory over the Persians in the Battle of Marathon,
youd be hard pressed to find such examples of requisite endurance in
modern combat. Todays conflicts are usually marked by shorter skir-
mishes in myriad settings, where dashes to cover, climbing over walls,
negotiating uncertain terrain, and hurdling barriers are invaluable job
skills. These predominantly anaerobic tasks call for specific, structured
training that stands in stark contrast to what your grandfather did to
prepare for D-Day. The U.S. Army has taken the lead in developing atraining curriculum based on what they call warrior tasks and battle
drills, or WTBD, universally crucial skills for combat success and surviv-
al. Frank Palkoska, the division chief for the Armys Physical Readiness
Division (PRD) at Fort Jackson, SC, is the co-author of FM 7-22,the ser-
vice-wide field manual for prepping soldiers for the physical rigors of war.
He believes that Physical Readiness Training (PRT)which includes jumps,
sprints, and more functional exerciseswill not only reduce the incidence of
injuries with a largely unfit recruiting class but will also produce a leaner, fit-ter fighting force that provides an instant upgrade to U.S. national security.
2 8 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
ALTERNATEQUARTER-
TURN JUMPFrom a partialsquat position,quickly jump antwist the hips 9degrees to theleft, while keep
ing your torsofacing forwardQuickly jumpback to center,then again to thright.
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Theres no question this type of training makes us
safer, Palkoska says. Since the 1980s, weve had thisthree-event test that measures performance in run-
ning, pushups and situps. Well, people have a tenden-
cy to train toward the testnot to train for mission.
We had created an overemphasis on sustained running
and muscular endurance. But most programs ignored
speed, power, and stability.
Not anymore. Soldiers in todays Armyall the way
from recruit-level to Special Operationsare being
held to a higher standard, one more closely associated
with the regimens of elite athletes than boot-clad GIs.
RISE OF THE TACTICAL ATHLETE
Palkoska and Steve Van Camp, PRDs chief of doctrine,
decided that it should be the Armys goal to develop
soldiers that left service without injury in far better
shape than when they entered. To do this, they needed
to start approaching their preparation with the same
structure and resources as professional athletes, some-
thing easier said than done with budget restrictions
and age-old traditions to contend with.
Law enforcement, fire, or military, they need to be
considered athletes because they are, says Palkoska.
But theres a few problems. One, they dont typicallytrain like athletes. Two, they dont rest like athletes.
Three, they dont eat like athletes. Four, they dont get
paid like athletes.
Palkoska and Van Camp worked with the National
Strength and Conditioning Associations (NSCA) ef-fort to develop specialized training for these groups.
The NSCA eventually rolled out the Tactical Strength
and Conditioning (TSAC) curriculum and certification
that has helped many services better prepare its ranks
for the tasks it will encounter on the job.
If we wanted to rank all of the core elements,
training would be last, Van Camp says. Recoveryand nutrition are more important. If you dont get
enough rest, you cant perform well and your muscles
dont repair.
But to spawn a generation of rugged tactical athletes,
PRD had to do more than say, run less and rest more.
Just as football receivers practice aggressive plant-
and-cut drills to run crisper routes, soldiers rehearse
tasks that take place in combat. And when lives count,
minutiae matter. Moving under fire, for example, has
been broken down into several essential elements. To
do it right, a soldier may be called upon to run fastunder load, jump, bound, crawl, push, pull, squat, roll,
PULLUP + LEG TUCKHang from a pullup bar with amixed grip. Pull up with the armswhile simultaneously raisingthe knees toward the chest untilthe elbows touch the thighs justabove the knees.
SUMO SQUATHold a kettle-bell with twohands and letit hang straightdown. Take a
wide stance ansquat low untilthe kettlebellalmost touchesthe floor. Pushthrough yourheels to returnto the start.
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stop, start, change direction, and get up and/or down.
If youre deficient in any of these components, yourchances of eating a round from an insurgents AK-47
rise dramatically.
FM 7-22addresses each of those indispensable skills
through a broad range of exercises that Van Camp
and Palkoska have charted out in a very detailed,periodized program encompassing several workouts,
each with a purpose that transcends the pursuit of
bigger pecs. The conditioning drill laid out here, for
example, focuses on power, coordination, and agil-
ity, so dont expect to see any barbell curls. Instead, it
calls for single-leg deadlifts and sudden sprints to flee
small-arms fire, half squat laterals to gain position onan enemy in a close-quarters fight, and tuck jumps to
build the explosive power required to clear a low wall
during a foot chase.
And its all done without the need for a state-of-
the-art fitness facility. Soldiers at Fort Jackson have
swapped out posh digs for kettlebells and pullup
bars. They are simple, crude, and effective and are
thus a few of PRDs favorite things. And while
there is some machine work present inFM 7-22,
a soldiers body is still his best piece of equipment.
Pushups, lunges, jumping jacks, and burpeeswhichhave all been around since Pattonstill exist in this
Armys fitness curriculum.
Both Palkoska and Van Camp are quick to point outthat theres nothing wrong with running. But soldiers,
they say, are better served by doing it in a way that
benefits mission performance, not just their two-mile
run time.
Running is fine, says Van Camp. If youre goingto do it, a good way to plan your week would be to
run at your ability one day a week for 2030 minutes
straight. Another day, walk under load with a weight
vest. Another day, do sprint work. If you break it up
this way, youll be less likely to get injured and youll
see more benefit. Youll have worked on energy sys-
tems that buffer lactic acid...there has to be balance.Perhaps not surprisingly, the Armys body-armored
homeland defenders are becoming increasingly faster,
stronger, and more agile than their enemies. Raw
physical dominance has been added to the Armys
already-lethal combination of tactical superiority and
advanced weaponry. The realities of combat, Palkoska
says, have warranted this revolution in exercise ethos.
No more training to the test, but rather toward deci-
sive victory.
What is perhaps most telling of that storied run to Ath-
ens is what happened to Phidippides after he conveyedhis message: He collapsed and died of exhaustion.
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SUPINE BODY TWISTLie on the floor holding a kettlebellwith a neutral grip, your kneesbent at 90 degrees, thighs perpen-dicular to the floor. Rotate yourtorso to the left while rotatingyour legs to the right, then reversedirections and repeat.
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Perform five reps of each exercise (five on each side for unilateral moves), movingthrough the circuit without rest. Repeat the circuit two or three times total. When youcan complete the entire circuit three times with ease, bump your rep range up to 6-7 toincrease the challenge to working muscles. This will increase your caloric burn and mus-
cle breakdown, setting the table for greater adaptation and changes to body composition.
BEING ARMY STRONG
is only the beginning of
operational readiness.
To do everything that a
soldier needs to do well,you also need to train
your body to be quick,
agile and powerful. FM
7-22,the Armys author-
itative field manual for
exercise, lays out a host
of programs that devel-
op soldiers in physical
totality. These two work-
outs, each with different
aims, constitute a snap-
shot of the curriculum
that the Physical Readi-
ness Division (PRD) has
set forth.
WORKOUT 1
CONDITIONINGDRILLKnown as Conditioning Drill 3 in the pag-
es ofFM 7-22,this workout is designed
to improve power, coordination, muscu-
lar strength and endurance, and agility.
It is a more advanced drill not typically
done by new recruits, which, if done to
the letter, is certain to challenge all but
the most elite athlete. The sequence of
exercises is important because the early
moves prepare muscles for the later
ones, says PRD chief of doctrine Steve
Vancamp. Youll move from one exerciseto another without rest. Its very P90X-
ish in nature. This drill encompasses
many of the WTBDs warrior tasks and
battle drills that have been identified as
crucial to mission success.
1. Y Squat
2. Single-leg Deadlift
3. Side-to-Side Knee Lifts
4. Front Kick Alternate
Toe Touch5. Tuck Jump
6. Straddle Run
7. Lateral Half-Squat
8. Frog Jump
9. Alternate Quarter- Turn Jump
10. Alternating Jump Lunge
EXERCISE
FRONT KICKALTERNATE TOE TOUCHRaise the right leg out in frontof you until it is parallel to
the ground while simultane-ously bending forward at thewaist, extending the left armforward, and reaching withthe left hand toward the rightfoot. Switch sides with eachrep and move quickly.
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WORKOUT 2
STRENGTH CIRCUITFrank Palkoska, division chief for the Armys Physical Readiness Division, believes
that strength is an overlooked component of soldier training. This basic circuit,
which calls for you to perform reps of a given exercise continuously for 60 sec-
onds, builds functional total-body streng th and trains proper movement patterns.
And while dumbbells can be used for the routine, Palkoska recommends kettle-
bells. Unlike dumbbells or barbells, kettlebell handles are much thicker, which also
develops grip strength, a key asset fo r soldiers in the field, he says. It is a differ -
ent challenge altogether to become prof icient at wielding ungainly equipment.
1. Sumo Squat
2. Straight-leg Deadlift
3. Alternating Lunge
4. Alternating Stepup
5. Pullup
6. Floor Press
7. Bentover Row
8. Overhead Press
9. Supine Body Twist
10. Pullup +Leg Tuck
EXERCISE
For this circuit, youll perform reps continuously at each station for 60 seconds. On resistance exercises, choose a weight thatyou would normally be able to handle for about 15 reps. Rest only as long as necessary to get to the next exercise. Keep the repsrhythmic and smooth, says Vancamp. It may take a few times through to determine the proper load needed.
You can find the Armysentire periodized PRT pla
demonstration videos,and more at the
Physical ReadinessDivisions website:
http://www.armyprt.co
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STRADDLE RUNBound forwardand to your left ata 45-degree angle,landing on yourleft foot. Quicklypress through yourleft foot to boundforward and to the
right. Repeat thatsequence, then dothe same in reverse,bounding backwardat 45-degree angles,alternating feet.
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S I L V I A C O R T E S8 6 M U S C L E & F I T N E S S D I G I T A L I S S U E 2 0 1 4
Flip your wrists when you curl for an
alternative approach to biceps training.with James Grage
ASK AND WINSubmit your question atmuscleandfitness.com/
60seconds for thechance to win assorted
BPI products.
ReversePsychology
Ive been there, Jeff. Most
serious lifters have at somepoint. I smashed my biceps
with dropsets, forced reps,pyra-
mids, etc., but nothing worked to
break the plateau. It wasnt until I
learned to train smarter (lighten the
load), use better form, and a better
mind-muscle connection that Istarted to break past that plateau.
EDGE 60 SECONDS TO FIT
EXERCISE SETS REPSStanding BarbellCurl (wide grip) 2 21*
DumbbellPreacher Curl 3 8-10
InclineDumbbell Curl 3 8-10
Reverse-gripBarbell Curl 3 8-10
*Do 7 bottom-half reps, 7 top-half reps,and 7 full-range-of-motion reps.
Ive trained mybiceps for yearsand cant grow.Any ideas on howto help me put onsize?
-JEFF W., COLORADO
BONUS
PLAYVID
EO
One great exercise I added to my
repertoire was reverse curls,
which work the brachialis muscle,
and put the biceps at a mechan-
ically disadvantaged position,
forcing them to work harder. To see
it in action, click on the video button
above, then try the workout below.
A
WORKOUT
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C
O
U
R
TES
Y
O
FR
EEB
O
K
EDITORIAL
You
vs.You
MARK BARROSO
is an editorial assistant forM&F
.Twitter: @Mark_Barroso
YES, I AM A FITNESS
enthusiast, but thatdoesnt mean I give allareas of fitness equal time.Ive been lifting for aboutseven years and neverdid much distance run-ning during that time. Afterregistering for the 2014Citi Field Spartan Race
in New Yorkmy first-ever obstacle course race(OCR)I was concernedabout the three-mile run.Having played high schooland college football, Iwas comfortable with thestop-and-go nature ofthe obstaclesand I knewI could jog three miles ona treadmillbut figured thecombination of obstaclesand distance runningwould gas me. And onceyoure gassed and startfailing at obstacles, Spar-tan races get even worse:If you dont complete anobstacle you must do 30burpees. These punish-ment burpees can start toadd up and make the raceeven harder than if you hadcompleted the obstacles.
So even though I wasnt
quite sure of what I hadgotten myself into, at the
sound of the horn thatstarts the race, I felt asense of freedom; none ofmy friends or family werewaiting for me at the finishline. If I wanted to quithalfway through, I couldhave and no one wouldhave ever known. Just likein the song from Rocky IV,
its you against you. Thismade me want to finisheven more.
I did finish, and in theend, I failed at three ob-stacles: the spear throw,wall traverse, and ropeclimb.
The wall traverse callsfor you to climb across awall on small pegs withouttouching the top of the walland I couldnt cross morethan the first two pegs.
For the rope climb, afterascending a 20-foot highrope without a harness,you hit a cowbell to ringit. I climbed up near to thetop of the rope and re-peatedly tried swatting atthe bell but it was just outof reach. My muscles justgave out and I slid backdown the rope in fear of
falling. While I was grind-ing through my punish-
ment burpees, I reflected
on how painfully close Icame to the bell.
The wall jumps and waterjug carries, meanwhile,were right in my wheel-house and I completedthem without issue. Ifinished the race in 52minutes and 59 seconds,which was 847 out of6,924 in the open heat,placing me in the top 12%.Knowing the extent of mycapabilities makes meeager to re-test.
My advice to someonewho is considering runningtheir first OCR would beto give it your all at everypoint because you willregret a lackluster effort atthe end. In addition, try toavoid burpees at all costs,even if means spending abit longer focusing on an
obstacle. The satisfactionof completing an obstacle
is just plain awesome.
When I finally crossed thefinish line, I felt an incred-ible sense of accomplish-ment, even though I failed acouple of obstacles.
I went into this racewanting to ace it so badly.When I didnt, I realizedthat like all failures, it wasa learning experience. Thereal accomplishment wastrying something I wasntentirely comfortable withand learning my limits. NowI know exactly what I needto focus on for my secondattempt. And next time, Iwill ace it.
Plus, I now know that ifyou never fail at anything,all it really means is youarent challenging yourselfenough.
Why its OKand evennecessaryto fail.by Mark Barroso
FIGHT TO
THE FINISH
Three roundsof punishmentburpees didnt
deter Markfrom finishing
the race
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