Getting in shape and Physical training

[DontBurnMyFlag]

For those of us who want to be ready at a moments notice, what do you guys do to get in shape. For those of us, like myself, that arent or werent in the military, what is your training plan. Theres plenty of reasons to get in shape even though a bullet traveling 3500fps is faster than any perp. :D

Personally, I try to run and play sports whenever I can. I play paintball ALOT and that always involves running, jumping and climbing with a light combat load. I gotta get back in better shape for police physical exams eventually. Thats all my workouts consist of.

[Texian Pistolero]

I am over 50, but I'll give you some FREE advice.

I know that paintball is fantastic workout.

I'd also make sure that I'd do plenty of chin-ups & pull ups, and make sure you can do some endurance runs.

Also, nose around and get the SPECIFIC LEO test you need to pass. It might have something weird in it, like an obstacle course where you have to climb like a monkey and no fear of heights.

[All-Around-Shooter]

It would be a good idea to get a checkup first.

I prefer pushups, crunches,pull-ups and such. Weights are good but don't try to get really big.Build up your strength and stamina.Get your heart rate up
with running/aerobic exercises.

Mass is not as important for humping the boonies.

I do find that alot of tactically minded people don't give alot of thought to
fitness. Firepower won't make up for everything.

[slydel0kt]

DBMF,

I will give you my general routine and some very friendly advise. I do 30-35mins of cardio each morning on an elliptical machine, followed by wieght training in circuits. Alternating upper and lower body. MWF-upper
T Th-lower.
These circuits are fast paced, alternate sets. ex, chest presses and shrugs for 2-3sets(12-15 reps), then lat pulls and overhead presses for 2-3 sets, and tricep extensions and bicep curls. The supersets are done with no rest, and with 2 minutes rest between each set of execises. Legs are more for endurance, with 30 sec deep jumps and ham curls, followed by 30 sec wall squats and ham stretches. Each of these circuits is only 20-25 min overall, with the cardio, I'm out in 1 hour. Do a little research on nutrition for your current level of fitness and what you want to accomplish. You dont need to look like Sly to be in good condition.

Now the advice: gym equipment, buy used. How much diff is there in used dumbells vs new?
As to training: train smarter, not harder. Take a day off when you feel like it. Dont train strictly for strength-injuries, trust me. Train for conditioning. You'll like training more, and you'll find new ways to challenge yourself without adding weight to the bar.

I hope this helps.

Dan

[Lee Lapin]

Old friend of mine used to wear a Tshirt to PT (before there were PT uniforms) that was printed:

If we could shoot, we wouldn't HAVE to run.

Of course, they made him stop wearing it.

Congratulations on the upcoming retirement, Uncle Mikee!

lpl/nc (anyone steals that line, please credit it to then- CPT 'Nevada' Smith...)

[Devonai]

In the spring of 2001, I joined the Massachusetts Military Reserve, now known as the Massachusetts Volunteer Militia (http://www.massvolunteermilitia.org). Two months later I found myself in the middle of a combat field training exercise as OPFOR, wearing a full LBE and carrying an M249 and two spare drums. I realized rather quickly that I was out of shape, so I put my foot down and started weight training and bumped up my cardio.

In the summer of 2003, I weighed 235 pounds. My buddy took a picture of myself at the peak of Smuggler's Notch, VT, which we'd just hiked. While I had no problem on the hike itself, the picture made me put my foot down and decide that exercise was not enough. I started counting calories, and with the help of this excellent web site (http://www.caloriesperhour.com/index_burn.html), I got down to 170 within nine months.

At the beginning of last summer, I got serious about running. I walked alot, but nothing's a substitute for running. My best advice to you is to run three times a week; if you do nothing else go running with regularity. Run in the morning when you're tired and hungry. Run in the evening after work before you get your dinner and beer. Run when every part of you is screaming to park your butt in front of the tube and eat Doritos. Start slow, but make sure that each run is faster than the last, even if only by one second.

In March of this year I joined the New Hampshire National Guard. At the end of May I have a fourteen week play-date with the gentle souls down at Fort Benning, GA. My goal before I get down there is to score a perfect 300 on the Physical Fitness Test. Right now my score is 282, so I have some work to do (pushups and situps are lagging a little; my two mile run is perfect). I'm 28 years old, so you bet I'm not going to let those 17 year-olds show me up! :)

I have an unrivaled motivator to keep improving right now, so in that regard I have it easy. You've got to find something of your own to motivate yourself, whether it's pure vanity, the desire to live longer and healthier, or to simply test your own character limits and come out on top.

My advice is to get yourself to or past the best score on those police tests. Don't be satisfied with meeting the minimum. My motto is "pay now or pay later." The choice is yours.

[DontBurnMyFlag]

thanks guys. This whole being at college gives me alot of time to sit on my ass. I get to range enough, and the gym just sits there calling me. Ill get on that. :D

[slydel0kt]

I think Dev made the most relavent point of all....choose or set a goal, then overachieve.

Dan

[zahc]

I don't suggest weight lifting to people, because that's what they (especially males) gravitate toward.

I suggest that one run. Running is fundamental. Cardio will make you body better for doing whatever else you want to do with it. RUN/JUMPROPE/DO CARDIO!

I also suggest that people start and maintain a flexibility regimen. NOT enough emphasis is placed on flexibility. Flexibility keeps you from getting hurt. It improves your performance in so many ways.

If you can run, and are flexible, then you can think about 'working out' in the sense most think of it.

For my time I just run and stretch, and I get muscle mass as needed from riding and skating which I do a lot of anyway. It keeps me in pretty good shape.

If I did want to increase my muscle (as I have in the past) I could accomplish everything I'd want through body weight exercises.

Appearance is nothing, performance is everthing, be honest with yourself and improve what really needs improvement most.

For most people this is not muscle mass, at least intially.

My $2*10^-2

[Stevie-Ray]

I've gone much lighter on the weight training in the past year. Now I start with the treadmill for about 5 minutes at 6 mph, just enough to get the heart up to about 130. Then the weights pretty much keep it there. Usually chest presses first starting at 20 reps at 110 lbs. Then 10 reps at 170, 10/240, 10/305. Then it's 3 sets of 10 @ 200 on the pec deck. 3 sets of preacher curls 10/110, then 3 sets each concentration curls 10/40. Then tricep pushdowns, 3 sets of 10/150. Back extensions 3 sets of 10/230. Then back on the treadmill for a 5 min cooldown run. Takes about an hour 2X week. If I can get serious, (doubtful) it'll be 3X week, but I haven't done that since I first started working out 14 years ago. I wish I could keep it up, but at my age and wife's health, too many things take precedence. It does keep me healthier, though. I'd hate to see what I'd look like without it and my current lack of physical activity on the job.

[4v50 Gary]

Bicycle for commuting & a lot of walking on the job. It helps but I have to cut down on the chow. :uhoh:

[Commissar Gribb]

The military by and far stresses cardio the most. It's been shown that running, swimming, whatever works far more muscles, increases stamina and helps other areas of excersize.

[jeff-10]

Combination of running and keeping the carbs to a minimum works great for me. The running will help your stamina like no other exercise. It is often considered the most ancient of marshal abilities. Being able to run towards and away from the battlefield (or you enemies) is timeless. As you can tell I am a big advocate of running as a exercise. :)

[trickyasafox]

this topic has come up before, and anyone who read it knows im a college football player, with a pretty thorough knowledge of weight lifting and the like.

k for the most part, unless your training for a specific event, like a sport that requires mass (football or powerlifting) dont build it. theres no reason to bench or squat ultra heavy, no reason to put your body under the stress of olympic lifts, or heavy comp style.

adopt a moderate 3-4 time a week routine, that always starts with cardio.
for low impact and bad knees, ellipticals and stairmasters can't be beat. also if you can do it with relative form, dont be afraid of a good rowing machine either.

i'd say start with 15 minutes of moderate cardio and work up to a half hour in steady, but not steap increments. theres no rush here, no sense in going faster then necessary

i think free weights are great for any type of training, so i'd say use them, just as stated before, dont go really heavy.

a majority of conversations here are SHTF type training. well for that, its not strength its all endurance. good advice is had here, 3 sets, 12-15 reps of moderate intensity with circut training is a perfect routine for what you want.

i really dont advocate leg workouts for non-athletes. lot of joint pain for not a lot of percievable gain. stick to the running and if you insist, carry a ruck on a nice long walk. deep squating has a inproportional amount of gains and returns for people not training for power.

[coylh]

Yoga is helpful.

[Bushido]

well i have been in the martial arts for 10 years, my shihan and kiyshi were infatry. the one thing i leard from them is it doesnt matter if you can run 10 miles. its about how you move, and what you know. i cant run 10 miles, but i certainlly can hit the target with a gun, and knock a jaw in the right place lol.

[DelayedReaction]

For me, it's climbing. It's a lot more fun than lifting, and every route you take is a new challenge. Plus it demands a lot out of you. It's not a dedicated routine, but when combined with something like cardio it can keep you motivated.

[Norton]

For me, it's climbing. It's a lot more fun than lifting, and every route you take is a new challenge.

Where's the challenge in that for us when we can just reach up and touch the top? :neener:

I'm surprised that more folks haven't mentioned bicycling. I was, before the house purchase and subsequent remodel, putting in 30 miles 2-3 times a week. I like cycling because it goes easy on my basketball-weary knees and makes my back feel better while still giving a good cardio workout.

[jobu07]

I'll throw in my spare change. For me, it's running like many others on the board. I try to do a 1.5 mile run three days in a row, then take a day off and keep going. I do 3 sets of 40 push ups in 3 different positions each day and strive to keep as close to 60 sit ups in one minute as possible as well. Those last two are daily. No weekends off ;) I personally don't life wieghts. I know i'm not working the same muscles by just doing push-ups but hey, this swimming class i've been taking at school is great excersize too.

One thing I really suggest though is avoid treadmills like the plague. They are a runner's worst enemy. If you train on one, your time will not be as good on a track. Treadmills allow for a certain amount of spring in your step and they also, in many cases, set your pace for you. Then you've got a tv parked in front of you and a nice heated or air conditioned house to run in. You kind of get used to those prime conditions. Out on the road or the track, you set your own pace and there is no one but you. No distractions. Just my opinion though.

This reminds me to get my arse back in gear! I've taken a couple weeks off from running since i had my eye surgery done. No time like the present to get some excersize in my friend. I get scared when I see the size of some of the camo clad folks buying the latest tactical do-dads at gun shows...

[JamisJockey]

Currently, all I do is cycling. Not riding around the 'hood on a huffy, neither. When the weather is good, I put in 100+ miles a week, and participate in a weekly race series.
I really oughta get off my butt and start going back to the gym a few days a week to lift upper body. At the peak of the season last year my legs were chisled and my thighs looked like diesel train pistons....and my arms are like wet noodles!

[XD40Assassin]

Im a 19 year old youngster and I work at Costco so I get somewhat of a workout there lifting heavy stuff and whatnot but everyday before and after work I do a good stretch to get things going and it works great. I feel pretty good and am in nice shape but Id like to get some more muscle built.

[Big_R]

Since this has to do with being ready at a moment's notice, don't forget to train with your equipment while under stress, and fatigue. Find a place (outdoor range, etc.) where there's enough room to run some short sprints, then pick up your gun and try to hit your target. I trained this way while I was shooting IPSC. Improved my scores a lot, and I think it would work well in bad situations too.

Ryan

[Texian Pistolero]

Does beer belly work as body armor?

[zahc]

only for paintball.

[dave3006]

Physical conditioning is important because of the stress that a prolonged confrontation or even a brief one has on the body. A body that is in shape can tolerate this stress better. An out of shape body must yield to this stress. Performance suffers as a result. A good example is the 1000 yard stare you see on combat vets in battle. I have had that happen after a day of paintball and I am in top physical condition. I would not want to think of my performance and mental capacity if I was not in shape.

Three components of fitness:

Flexibility - stretch every day.

Strength - lift weights 2-3 times a week.

Cardio - Run or ride a fitness bike at least 5 times a week.

Dave

[psyopspec]

Being in shape is great, and if that's your goal, follow the excellent preceding instructions to do it. However, if your goal is to pass a physical test of some sort, learn what's expected on the test and get good at that. I've been in the military nearly 4 years now. The PT test consists of pushups, situps, and a 2-mile run. Guess what most PT sessions include some variation of? ;) Despite the other important physical requirements of being a soldier (ruck marching, carrying a wounded buddy, the general stress of combat), we train the standard required to pass the PT tests.

[Bear Gulch]

Weight lifting and swimming 5 times per week. Karate 3 times.

[El Tejon]

Check out the "Gunercise" thread for hand grip/forearm exercises. I have a sedentary gig so I have to work out.

I like to mix it up. I go to a morning spinning class thrice a week (M,W and F), yoga thrice a week (T, Th, and Sat.) [quit laughing I'm old] and go to martial arts practice 4 times a week although the Thursday practice is all circuit training (varying exercises).

Work out on my own over weekend, usually hit free weights but not as much as in my 20s when I had a silly comic book upper body. I don't mind the treadmills. Since I don't have television at home, I bring headphones and watch it--nothing goes with running like "Walker, Texas Ranger" or "The Simpsons." :D

Note: yes, I'm a bachelor without children

[Don Gwinn]

Notice the current D1 scholarship athlete (Tricksafox) is NOT big on running?


That's because running does unnecessary damage to your joints while offering no real cardio advantage over swimming, biking, or the elliptical machine. When I started my current fitness kick, I wanted to know how light I needed to get to be able to run on a regular basis. The longer I do it, the more I realize that was the wrong question!

I started at 400 lbs. I am 335 at the moment (I weigh every morning and average it every seven days.) I've now reached the point where I can run without feeling like I'm causing terrible harm to myself, but there doesn't seem to be much point.


The ONE reason to run is if you need to be better at the act of running itself, IMHO. Just as only the clean and press teaches you to clean and press, only running will condition you to run. If I ever join a police force and have to make a 2-mile run under a time limit, you'd better believe I'll be running. But for my current goals, it doesn't make sense when spring is here and I have a bicycle. I can push myself every bit as hard on the bike without damage to my joints. Even light people who run excessively do damage.

[olyAR73]

Running, push-ups, sit-ups are great for fitness. But we get our combat fitness from running up and down ranges in all of our gear humping our weapons and ammo. I learned in Combatives training that your muscles learn much quicker and retain what they learn better when they are smoked or fatigued. We get alot of 18yr. old kids who are too scrawny to mount an M249 properly and keep it mounted properly for extended periods so they go from low to high ready and back again more times in one day than any person could count. You would be surprised how "strong" they get in a weeks time.

Again, aerobic workouts are great, but if your looking for combat fitness I would tailor my workouts around combat activities. Case in point, I have a 39 yr old buddy who is in no way aerobically fit but he is an animal when it comes to moving and shooting and fighting.
Just another 0 02 ;)

[YammyMonkey]

My $.02:

Running: Build up slowly. Start off with a mile, or whatever distance or time seems decent to you. Don't push yourself too hard, that's how you get shin splints and joint injury. Always warmup and warm down. You'll have a lessened chance of injury and less soreness. If you're worried about your knees take a Glucosamine Chondroitin (sp?) supplement, it helps the lubricity of your joints. Go to a running store, not your local Big 5/Dick's/Garts/WalMart and get fitted for a good pair of shoes. Try to run on a chip trail, dirt trail, grass, packed beach sand. Asphalt is better than concrete, but still very abusive. Soft sand is a good cushion but you're likely to develop IT band irritation (I did and it's the most excruciating pain I've ever felt). It's not damaging, but it's very, very painful. If you do run on soft sand, start slowly, maybe once per week and work it into your routine slowly so your body can adapt. Take an Ibuprophen or two before you start, this will help keep swelling down and thus pain/stiffness.

General cardio: Again, warm up and warm down. Do a search for "Heart Rate Reserve" and use that to calculate your target HR zones. You'll burn more fat at a lower HR but you'll increase your cardio fitness and tolerance for lactic acid at higher HR levels, it's a balancing act. Swimming, bicycling, running, hiking, whatever gets your HR up and is relatively comfortable for you will do the trick. If you go with cycling, have the bike fitted to you by a professional. You can hurt yourself with an improperly set up bike or, best case, you just won't get a very good workout.

Strength: Again, warm up and warm down (skipping record, I know) First off, proper form, just as in shooting, is key. You can cheat through 100 situps, but you'll get more benfit out of 10 done correctly, have less risk of injury and won't be wasting your time. For most people calesthenics are probably enough, plus you're developing the kinestetic sense for moving your own bodyweight around. Pushups, pullups, situps, crunches, leg lifts, flutter kicks, side bends, etc. are all excellent exercises. If you're getting bored with the usual, go to WallyWorld and buy an exercise ball, aka, Body Ball. Most will have a poster of exercises to do with the ball and it adds more difficulty as well as increases your kinestetic control even more.

Weights are good for strength as long as you use proper form and don't fall into the "Ogg must lift big weight to look like real man and impress woman" trap. Again, proper form will get you better results, less risk of injury and less wasted time. If you register over at Free Trainers (www.freetrainers.com) and set up your profile honestly you'll get a very good workout program. I used it while I had access to a gym and was happy with the results. IMO their "abs" workout is very weak, but as with anything you need to tailor it to your own needs some.

Flexibility: Key to injury prevention along with proper form and warming up/warming down. I've found that Yoga is great for flexibility. You're actually moving while stretching and it does include some cardio and mild strength in the easier classes or videos and more strength in the more advanced versions. If there was one exercise type that I had to pick it would be Yoga and I am NOT a new-age incense burning hippie type, just a "regular guy" with some pretty good fitness/training experience.

I'd strongly recomend getting a heart rate monitor. It's one thing to guess about your HR while running, cycling, etc. but another to know if you're in your proper HR zone for your intended routine. They can be had pretty cheap these days and can seriously help you out. I would, however, avoid them like the plague for activities you do for fun such as mountain biking, hiking, etc. They do tend to take some of the fun out of those activities and they're not really condusive to steady-pace exercise either.

Phew, I think I'm done. If anyone would like to PM me about helping to set up an exercise routine feel free to do so. I am NOT a personal trainer, but have had a lot of personal experience with training programs for myself and others as well as having been a pre-physical therapy major in college.

[bill2]

try this web site - it's about across the board fitness and has a lot of interesting info as well as workouts. they mention about being ready for anything, such as police and military have to do. check it out.

http://www.crossfit.com/