Unchained Preppers

General Category => Health => Topic started by: Double D on December 28, 2018, 09:57:07 PM

Title: Military Fitness for Prepping
Post by: Double D on December 28, 2018, 09:57:07 PM
If you are fit you are harder to kill.

The Marines and Army are adopting Combat fitness standards that may be helpful to the prepared citizen. Take it slow, watch your injuries but consider adding some exercise and specific task related exercise to your routine.

https://www.military.com/military-fitness/marine-corps-fitness-requirements/marine-corps-combat-fitness-test (https://www.military.com/military-fitness/marine-corps-fitness-requirements/marine-corps-combat-fitness-test)

https://www.military.com/military-fitness/army-fitness/army-fitness-requirements/everything-you-need-know-about-armys-new-pft (https://www.military.com/military-fitness/army-fitness/army-fitness-requirements/everything-you-need-know-about-armys-new-pft)

MVT also put out a fitness assessment as part of the training program. These exercises are specifically appropriate to tactical readiness for the prepared citizen.
https://maxvelocitytactical.com/2018/12/20/mvt-functional-fitness-assessment-new-tactical-class-prerequisite/ (https://maxvelocitytactical.com/2018/12/20/mvt-functional-fitness-assessment-new-tactical-class-prerequisite/)
Title: Re: Military Fitness for Prepping
Post by: Nemo on December 29, 2018, 10:54:06 AM
I think I need to find a body and set up my backyard.

Nemo

Title: Re: Military Fitness for Prepping
Post by: JohnyMac on December 29, 2018, 02:04:00 PM
Thx D2!  :thumbsUp:

Good stuff.
Title: Re: Military Fitness for Prepping
Post by: gadget99 on December 30, 2018, 01:49:30 AM
If you are fit you are harder to kill.

The Marines and Army are adopting Combat fitness standards that may be helpful to the prepared citizen. Take it slow, watch your injuries but consider adding some exercise and specific task related exercise to your routine.

https://www.military.com/military-fitness/marine-corps-fitness-requirements/marine-corps-combat-fitness-test (https://www.military.com/military-fitness/marine-corps-fitness-requirements/marine-corps-combat-fitness-test)

https://www.military.com/military-fitness/army-fitness/army-fitness-requirements/everything-you-need-know-about-armys-new-pft (https://www.military.com/military-fitness/army-fitness/army-fitness-requirements/everything-you-need-know-about-armys-new-pft)

MVT also put out a fitness assessment as part of the training program. These exercises are specifically appropriate to tactical readiness for the prepared citizen.
https://maxvelocitytactical.com/2018/12/20/mvt-functional-fitness-assessment-new-tactical-class-prerequisite/ (https://maxvelocitytactical.com/2018/12/20/mvt-functional-fitness-assessment-new-tactical-class-prerequisite/)

Oh how I wish for the physical capability of my youth.

I am feeling the 20yr Army career more and more these days. Tho am not going to let that be an excuse. I need to get back into shape big time.

Thank you for posting this....
Title: Re: Military Fitness for Prepping
Post by: Nemo on December 31, 2018, 10:01:42 AM
I had an appt with my cardiologist back early Nov.  The mid-October echocardiogram indicated a potential problem which might require surgery.

Being at the 29% BMI and low end of obese scale we agreed dropping a dozen or 2 pounds would be a good thing by getting me in better shape for cutting or reduce/negate the need.

I have just completed 6 weeks since that appt and 5 of those with 3 days a week workouts at the gym nearby.  15 mins on a treadmill, a good lifting rotation and another 15 mins treadmill. 

It makes me feel better afterwards.  Strange thing ain't that? 

But I must admit it is a bad time of year to try to change eating habits and food choices.

Nemo
Title: Re: Military Fitness for Prepping
Post by: JohnyMac on December 31, 2018, 11:58:26 AM
Yes it is a tough time of year Nemo to stay active.

During the spring, summer and much of the fall I work my butt off however this time of year it is just so easy to do nada.

It might be kind of fun and practical if we could decide as a group (group = more than >5) to all do a set series of exercises that might include, walking X-Miles a day, Upper & lower strength exercises and exercise our minds by reading certain agreed upon books.

The group would encourage others, keep score, debate with etc. Starting date would be January 6th and end April 7, 2019.

First, who would be willing to play?
Second, who would like to come up with a Unchainedpreppers routine that we would do x times a week? Some thoughts might be...

Sunday: Off
Monday: Walk x miles, do y pull-ups, z pushups
Tuesday: Lift x weights
Wednesday: Walk y miles with a 20" ruck
Thursday: Do y pull-ups, z pushups, Left x weights
Friday: Walk x miles
Saturday: Lift x weights

I know nada about coming up with a program. Maybe we could take some items from the links  gadgets posted.

Thoughts? Volunteers?
Title: Re: Military Fitness for Prepping
Post by: Currahee on December 31, 2018, 12:31:27 PM
Fitness is the most important prep.  It is the only one that is actually guaranteed to be useful in life.  It is the hardest one to get squared away.  It can't be bought, it cant be learned, it can only be earned.
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 02, 2019, 08:21:55 AM
Yes it is a tough time of year Nemo to stay active.

During the spring, summer and much of the fall I work my butt off however this time of year it is just so easy to do nada.

It might be kind of fun and practical if we could decide as a group (group = more than >5) to all do a set series of exercises that might include, walking X-Miles a day, Upper & lower strength exercises and exercise our minds by reading certain agreed upon books.

The group would encourage others, keep score, debate with etc. Starting date would be January 6th and end April 7, 2019.

First, who would be willing to play?
Second, who would like to come up with a Unchainedpreppers routine that we would do x times a week? Some thoughts might be...

Sunday: Off
Monday: Walk x miles, do y pull-ups, z pushups
Tuesday: Lift x weights
Wednesday: Walk y miles with a 20" ruck
Thursday: Do y pull-ups, z pushups, Left x weights
Friday: Walk x miles
Saturday: Lift x weights

I know nada about coming up with a program. Maybe we could take some items from the links  gadgets posted.

Thoughts? Volunteers?

I mean, I workout pretty regularly so I can give some of my thoughts in a post. It is kind of hard though, however, as I have two gym memberships and thus the workouts I do may not be possible for those without access to the gym. Let me gather my thoughts for those with access and without access to a gym and I can post a few things.
Title: Re: Military Fitness for Prepping
Post by: Nemo on January 02, 2019, 09:08:49 AM
Doing the home walking and workouts would not happen with me.  I have to get motivated to go to the Kinetix or it won't happen.

Nemo
Title: Re: Military Fitness for Prepping
Post by: zanedclark on January 02, 2019, 12:08:09 PM
I've gone back and forth on whether to chime in on this, here goes.

1.)  I have to be very careful on working out with anyone as the competition most always winds up with me injured - doing more, lifting more etc than I am capable of safely doing.

2.)  I don't have a gym membership but do have a BowFlex and dumbbells adjustable to 45# each. 

3.)  At 71 and my A1C in pre-diabetic range, my fitness goals include:
       a.) loose weight
       b.) get stronger
       c.) be generally fitter
       d.) get blood work back where it should be

My current routine includes:

1.)  day one walk 3 to 5 miles.  My days of running 5 to 10 miles a day are sadly over.
2.)  day two situps, lift, BowFlex
Rinse and repeat

Get up hungry - go to bed hungry.

So anyway JohnyMac I am game to report, encourage, participate.

z
Title: Re: Military Fitness for Prepping
Post by: zanedclark on January 02, 2019, 01:34:54 PM
And although I have read that lifting heavy with fewer reps results in strength, for me lighter weight more reps means fewer injuries. 

z
Title: Re: Military Fitness for Prepping
Post by: JohnyMac on January 02, 2019, 03:21:59 PM
Hey Z I am a diabetic II. A1C is in the lower 6 range. I control my diabetes through medication and weight control. I count carbs and try to stay south of 150 carbs a day.

I am sharing this to report, you ain't alone  :cheers:
Title: Re: Military Fitness for Prepping
Post by: zanedclark on January 02, 2019, 03:27:30 PM
Thanks JohnyMac.

z
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 03, 2019, 07:45:59 AM
And although I have read that lifting heavy with fewer reps results in strength, for me lighter weight more reps means fewer injuries. 

z

For most people, this is the way to go, especially given your age (71 and still working out = mad respect). Even I am transitioning off of super heavy lifts because unless you are competing it doesn't particularly make sense.

DISCLAIMER: I am not a trainer. Take this as anecdotal evidence.

For anyone interested, I did recently start toying with daily workouts from the Quad Guy, Julian Smith. For $6 dollars a month you get 24 - 30 workouts. (https://www.thequadguy.com/ (https://www.thequadguy.com/)) It is his workout from the day before and a lot of them are very endurance based and include high rep (and thus naturally low weight) exercises. A former Marine RTO at my gym turned me on to them and they are a killer. I generally used to create my own workouts and still do occasionally but it helps to not have to think sometimes when doing a workout. The downside is that he uses a LOT of equipment and your gym may not have them.

My general philosophy is to split lifting into 5 to 6 days. I occasionally also get up early and use my stationary bike and go for 30 minutes at the max level (which the bike tells me equates to like 28 miles but I don't buy it). I recently got a second membership at Planet Fitness since it is so cheap and s close to my house so it is possible that the cardio routine changes and becomes more frequent as I work that into my routine

Day 1: Chest + Arms, 1 mile Run
     - I alternate between 5x5 flat dumbbell/incline barbell press and 5x5 flat barbell/incline dumbbell.
     - I then include some cable flys, machine flys, and/or dumbbell flys.
     - For arms, I mostly focus on triceps so some rope tricep pushdown, skull crushers, behind the head triceps, etc. About 3 exercises at 3-5 sets each
     - Occasionally I include dumbbell curl to overhead incline press.
     - Also, I occasionally include seated chest press as a way to exhaust the muscle.

Day 2: Heavy Legs
     - I do very heavy leg press (5x5 with two warmups) with shoulder wide feet placement.
     - I also do heavy deadlift.
     - From there, I do moderate to heavy leg extensions, moderate Ham Curl, calf raises, and then bodyweight lunges to stretch the muscle.

Day 3: Back + Arms, 1 mile Run
     - I alternate a wide grip lat pulldown/close grip seated cable row with close grip lat pulldown/wide grip seated cable row.
     - I do dumbbell rows on a bench to isolate the back. I also do reverse incline barbell rows on a bench to target the inner back.
     - I then do a hodgepodge of other back workouts in the 3x15 range. This includes ground pulley pulls and pull-ups.
     - For Arms, I focus mostly on biceps with preacher curls, incline bicep curl, standing hammer curls, etc. Again, about 3 exercises at 3-5 sets each

Day 4: Endurance Legs
     - Low weight, high rep squats, single leg leg-press, bulgarian split squats, box jumps, sandbag run, etc. Typically my shortest workout day.
     - Often thought of as girl workouts, abductors and adductors are very much recommended by me. In the same vein, hip thrusts are godly.

Day 5: Shoulders OR Grappling Class
     - I have been dabbling in a martial arts class taught by a friend that combines BJJ, Judo, and some other martial arts. It is all very practical stuff and it is a hell of a workout. These classes are typically 2 hours on Friday nights. If I don't attend class, I do the shoulder workout below.

Day 6: Shoulders (if not done Day 5) OR general light weight high rep all body workout, Ruck (new addition as of 2019)
     - I personally love smith machine shoulder press (5x5). I also do machine shoulder press and occasionally dumbbell shoulder press. Mix it up!
     - Standing military press is also great here.
     - Some type of should raise like a front raise, side raise, combined raise, etc.
     - It doesn't take much to exhaust the shoulders, so this is also typically a short day.
     - For can work in some forearm work and grip strength as well which may sound silly but will help you with other workouts as your hand and forearm won't tire out as much during other exercises.

Day 7: Rest
     - Enough Said

For Days 1, 3, and 5/6, I chose two days to be heavier lifts (around a 5x5 or a 4x8 rep structure) and the third day is a more intense HIIT (something like 3x15 or 3x20 at much lighter weight).

Random notes.
     - If you are unfamiliar with the workouts, you may want to start on machines to gain some strength first. When you move to dumbbells or some barbell movements, you are really going to work some stabilization muscles you never worked before and it will make you feel very sore (and also may cause you do much less weight than you did on a machine - THAT IS OKAY)
     - General rule is low weight/high rep is best for most people. These are sets in the 12-20 range. These are also great for cardio and will put you in the fat burn zone if that is your goal.
     - Moderate sets are like the 8-12 range.
     - Heavy sets are either 6x3, 5x5, or going up in sets of 1 for a one rep max.

Again, my workout is going to vary soon as I try to shift into mostly the Julian Smith workouts, but this is my general workout structure for the past 2+ years.

And, for reference, here are some of my lifts. I don't put this down to brag because at my weight (~246) I should be doing better on most of these. I put this down so you can see the results of this particular workout model.

Deadlift - 1 x 470lbs
Squat - 5 x 315lbs (I don't go above 315 because I personally like my knees)
Bench - 1 x 315lbs
Leg Press - 5 x 1,030lbs (really only doing 70% of the weight on the sled)
Smith Shoulder Press - 5 x 200lbs
Lat Pulldown - 3 x 280lbs
Seated cable row 3 x230lbs
Box Jump - 46 inches

Once again, I am NOT a trainer. I mean I know them all at the gym and they taught me a lot of this but that doesn't make me a subject matter expert.
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 03, 2019, 07:48:37 AM
And although I have read that lifting heavy with fewer reps results in strength, for me lighter weight more reps means fewer injuries. 

z

For most people, this is the way to go, especially given your age (71 and still working out = mad respect). Even I am transitioning off of super heavy lifts because unless you are competing it doesn't particularly make sense.

DISCLAIMER: I am not a trainer. Take this as anecdotal evidence.

For anyone interested, I did recently start toying with daily workouts from the Quad Guy, Julian Smith. For $6 dollars a month you get 24 - 30 workouts. (https://www.thequadguy.com/ (https://www.thequadguy.com/)) It is his workout from the day before and a lot of them are very endurance based and include high rep (and thus naturally low weight) exercises. A former Marine RTO at my gym turned me on to them and they are a killer. I generally used to create my own workouts and still do occasionally but it helps to not have to think sometimes when doing a workout. The downside is that he uses a LOT of equipment and your gym may not have them.

My general philosophy is to split lifting into 5 to 6 days. I occasionally also get up early and use my stationary bike and go for 30 minutes at the max level (which the bike tells me equates to like 28 miles but I don't buy it). I recently got a second membership at Planet Fitness since it is so cheap and s close to my house so it is possible that the cardio routine changes and becomes more frequent as I work that into my routine

Day 1: Chest + Arms, 1 mile Run
     - I alternate between 5x5 flat dumbbell/incline barbell press and 5x5 flat barbell/incline dumbbell.
     - I then include some cable flys, machine flys, and/or dumbbell flys.
     - For arms, I mostly focus on triceps so some rope tricep pushdown, skull crushers, behind the head triceps, etc. About 3 exercises at 3-5 sets each
     - Occasionally I include dumbbell curl to overhead incline press.
     - Also, I occasionally include seated chest press as a way to exhaust the muscle.

Day 2: Heavy Legs
     - I do very heavy leg press (5x5 with two warmups) with shoulder wide feet placement.
     - I also do heavy deadlift.
     - From there, I do moderate to heavy leg extensions, moderate Ham Curl, calf raises, and then bodyweight lunges to stretch the muscle.

Day 3: Back + Arms, 1 mile Run
     - I alternate a wide grip lat pulldown/close grip seated cable row with close grip lat pulldown/wide grip seated cable row.
     - I do dumbbell rows on a bench to isolate the back. I also do reverse incline barbell rows on a bench to target the inner back.
     - I then do a hodgepodge of other back workouts in the 3x15 range. This includes ground pulley pulls and pull-ups.
     - For Arms, I focus mostly on biceps with preacher curls, incline bicep curl, standing hammer curls, etc. Again, about 3 exercises at 3-5 sets each

Day 4: Endurance Legs
     - Low weight, high rep squats, single leg leg-press, bulgarian split squats, box jumps, sandbag run, etc. Typically my shortest workout day.
     - Often thought of as girl workouts, abductors and adductors are very much recommended by me. In the same vein, hip thrusts are godly.

Day 5: Shoulders OR Grappling Class
     - I have been dabbling in a martial arts class taught by a friend that combines BJJ, Judo, and some other martial arts. It is all very practical stuff and it is a hell of a workout. These classes are typically 2 hours on Friday nights. If I don't attend class, I do the shoulder workout below.

Day 6: Shoulders (if not done Day 5) OR general light weight high rep all body workout, Ruck (new addition as of 2019)
     - I personally love smith machine shoulder press (5x5). I also do machine shoulder press and occasionally dumbbell shoulder press. Mix it up!
     - Standing military press is also great here.
     - Some type of should raise like a front raise, side raise, combined raise, etc.
     - It doesn't take much to exhaust the shoulders, so this is also typically a short day.
     - For can work in some forearm work and grip strength as well which may sound silly but will help you with other workouts as your hand and forearm won't tire out as much during other exercises.

Day 7: Rest
     - Enough Said

For Days 1, 3, and 5/6, I chose two days to be heavier lifts (around a 5x5 or a 4x8 rep structure) and the third day is a more intense HIIT (something like 3x15 or 3x20 at much lighter weight).

Random notes.
     - If you are unfamiliar with the workouts, you may want to start on machines to gain some strength first. When you move to dumbbells or some barbell movements, you are really going to work some stabilization muscles you never worked before and it will make you feel very sore (and also may cause you do much less weight than you did on a machine - THAT IS OKAY)
     - General rule is low weight/high rep is best for most people. These are sets in the 12-20 range. These are also great for cardio and will put you in the fat burn zone if that is your goal.
     - Moderate sets are like the 8-12 range.
     - Heavy sets are either 6x3, 5x5, or going up in sets of 1 for a one rep max.

Again, my workout is going to vary soon as I try to shift into mostly the Julian Smith workouts, but this is my general workout structure for the past 2+ years.

And, for reference, here are some of my lifts. I don't put this down to brag because at my weight (~246) I should be doing better on most of these. I put this down so you can see the results of this particular workout model.

Deadlift - 1 x 470lbs
Squat - 5 x 315lbs (I don't go above 315 because I personally like my knees)
Bench - 1 x 315lbs
Leg Press - 5 x 1,030lbs (really only doing 70% of the weight on the sled)
Smith Shoulder Press - 5 x 200lbs
Lat Pulldown - 3 x 280lbs
Seated cable row 3 x230lbs
Box Jump - 46 inches

As you can tell, I am a leg guy. There are guys in the gym that rep 250lbs on bench but do 400 on leg press. Hell, there is a short 165lb power-lifting guy who does 2 x 530lb deadlifts and smokes me in those but only does 475lb leg press and I smoke him in that. Everyone has their own strengths based on body type. Remember that.

Once again, I am NOT a trainer. I mean I know them all at the gym and they taught me a lot of this but that doesn't make me a subject matter expert.
Title: Re: Military Fitness for Prepping
Post by: zanedclark on January 03, 2019, 01:35:48 PM
Thanks patriotman, that is some serious lifting.  If I attempted that kind of weight, well the weights would not move!

z
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 04, 2019, 09:01:11 AM
Thanks patriotman, that is some serious lifting.  If I attempted that kind of weight, well the weights would not move!

z

Thank you sir. Definitely took awhile, but I still have deficiencies that I am trying to correct - most notably my endurance and cardio. That is where I experience the most fatigue, and I would gladly trade some of this weight to have better endurance. That is why I am shifting to a more endurance based fitness system for the time being. I am still amazed that you work out considering I know so many who are half your age who could give a rat's ass about being in shape. Kudos to you!
Title: Re: Military Fitness for Prepping
Post by: Nemo on January 04, 2019, 09:07:46 AM
Thanks patriotman, that is some serious lifting.  If I attempted that kind of weight, well the weights would not move!

z

If I tried that, I would turn out a couple inches shorter.

Nemo
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 04, 2019, 09:22:42 AM
Thanks patriotman, that is some serious lifting.  If I attempted that kind of weight, well the weights would not move!

z

If I tried that, I would turn out a couple inches shorter.

Nemo

LOL, that is often the response I get. Like I said, since I don't compete I am moving away from the really super heavy lifts and focusing more on endurance and chaining workouts together i.e. 20 minute AMRAP (As Many Reps As Possible) of 20 Push-Ups to 10 Burpees to 10 Pull-Ups to 50 meter Sandbag Run to 20 crunches. This is more of what I term "functional fitness". Most people whoa re functionally fit are not built like body builders or even power lifters, but they have very high muscle endurance and also a great body weight to weight-moving ratio.
Title: Re: Military Fitness for Prepping
Post by: JohnyMac on January 04, 2019, 01:41:54 PM
Right on Patriotman!

Quote
LOL, that is often the response I get. Like I said, since I don't compete I am moving away from the really super heavy lifts and focusing more on endurance and chaining workouts together i.e. 20 minute AMRAP (As Many Reps As Possible) of 20 Push-Ups to 10 Burpees to 10 Pull-Ups to 50 meter Sandbag Run to 20 crunches. This is more of what I term "functional fitness". Most people whoa re functionally fit are not built like body builders or even power lifters, but they have very high muscle endurance and also a great body weight to weight-moving ratio.

The closest gym is about 30 miles away so that is out of the equation; Consequently, I am looking to do something at home during the winter months. "Functional fitness" is what I am working towards.

Maybe I will work up a schedule of speed walking with a patrol pack, push-ups, burpees, pull-ups, and crunches. I am lucky as I can walk through my neighborhood fully geared up is not an issue where I live. I could only imagine the interest you would get from the local LEO's doing that in NJ or NY.  :lmfao:
Title: Re: Military Fitness for Prepping
Post by: zanedclark on January 04, 2019, 02:51:15 PM
Patriotman and JohnyMac,

"Functional Fitness"  I like that, perfect.  One of the things that I have noticed in the last year is more difficulty with balance.  I don't get on the roof anymore and more than 3 steps on the ladder and I want to fall off.  And falling off the roof will be life changing.  But weight lifting, strength training is helping with better balance.

I have a large tree limb that I turned into a large bokken for strength training in aiki-ken.  It happens to be about the same weight as my 700p LTR, so I can carry it around the neighborhood without much comment other than, "Do you also talk softly?"

"Functional Fitness"  I like that.

z
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 05, 2019, 08:45:33 PM
Right on Patriotman!

Quote
LOL, that is often the response I get. Like I said, since I don't compete I am moving away from the really super heavy lifts and focusing more on endurance and chaining workouts together i.e. 20 minute AMRAP (As Many Reps As Possible) of 20 Push-Ups to 10 Burpees to 10 Pull-Ups to 50 meter Sandbag Run to 20 crunches. This is more of what I term "functional fitness". Most people whoa re functionally fit are not built like body builders or even power lifters, but they have very high muscle endurance and also a great body weight to weight-moving ratio.

The closest gym is about 30 miles away so that is out of the equation; Consequently, I am looking to do something at home during the winter months. "Functional fitness" is what I am working towards.

Maybe I will work up a schedule of speed walking with a patrol pack, push-ups, burpees, pull-ups, and crunches. I am lucky as I can walk through my neighborhood fully geared up is not an issue where I live. I could only imagine the interest you would get from the local LEO's doing that in NJ or NY.  :lmfao:

Lol yeahhhhh I cannot carry a tactical pack but the sport of Rucking is kind of growing here so that helps. I can do a post on bodyweight stuff as well using minimal equipment.
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 05, 2019, 08:47:09 PM
Patriotman and JohnyMac,

"Functional Fitness"  I like that, perfect.  One of the things that I have noticed in the last year is more difficulty with balance.  I don't get on the roof anymore and more than 3 steps on the ladder and I want to fall off.  And falling off the roof will be life changing.  But weight lifting, strength training is helping with better balance.

I have a large tree limb that I turned into a large bokken for strength training in aiki-ken.  It happens to be about the same weight as my 700p LTR, so I can carry it around the neighborhood without much comment other than, "Do you also talk softly?"

"Functional Fitness"  I like that.

z

Yeah it is stuff that is transferable to real life stuff like picking up, carry, pushing, pulling, rucking, etc
Title: Re: Military Fitness for Prepping
Post by: zanedclark on January 06, 2019, 11:37:54 AM
Patriotman,

Yes a post on bodyweight stuff as well using minimal equipment.

I would benefit from that information.

z
Title: Re: Military Fitness for Prepping
Post by: JohnyMac on January 06, 2019, 12:07:15 PM
I just did a quick search on Craigs list and there were seven ads for weight lifting equipment for $100- and under. They were all for basic/ beginners but what the heck. Even if you bought, used and sold to the metal monger you would come out ahead.
Title: Re: Military Fitness for Prepping
Post by: zeerf on January 07, 2019, 06:52:40 AM
Great to see folks get motivated! +1 on used stuff. I have started watching local online markets and have found many good deals for free (they just want the stuff gone) will NOT always work out at the time you are looking or need/want the thing. I saw several fitness related items (normally the big bulky all in one units that are hard to move and need a decent amount of room to use/setup) but you can find stuff for free. The gas for your truck and your time...or even if you had to rent a truck from bigbox store or friend...well worth it.
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 07, 2019, 09:07:42 AM
Patriotman,

Yes a post on bodyweight stuff as well using minimal equipment.

I would benefit from that information.

z

Sure! I will try to get a post up this week. What I will do is gather a bunch of different exercises into a thread and then you can mix and match the exercises in whatever way works for your workout routine or goals.
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 07, 2019, 09:10:56 AM
Also, here is a nicely timed article from American Partisan:

https://www.americanpartisan.org/2019/01/a-new-year-can-mean-a-fresh-start-in-your-training/ (https://www.americanpartisan.org/2019/01/a-new-year-can-mean-a-fresh-start-in-your-training/)
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 08, 2019, 10:52:40 AM
Bodyweight/Exercise Ball workouts only.

Some muscles are really hard to do without dumbbells, so I included some additional exercises below in another post that include dumbbells because you can pick up a few sets relatively cheap.

Chest:

Push-Up - https://www.bodybuilding.com/exercises/pushups (https://www.bodybuilding.com/exercises/pushups)
Incline Push-Up - https://www.bodybuilding.com/exercises/incline-push-up (https://www.bodybuilding.com/exercises/incline-push-up)
Decline Push-Up - https://www.bodybuilding.com/exercises/decline-push-up (https://www.bodybuilding.com/exercises/decline-push-up)
Push-Up using Exercise Ball - https://www.bodybuilding.com/exercises/push-ups-with-feet-on-an-exercise-ball (https://www.bodybuilding.com/exercises/push-ups-with-feet-on-an-exercise-ball)

Lats:

Pull-Up (alternate wide grips and close grips) - https://www.bodybuilding.com/exercises/pullups (https://www.bodybuilding.com/exercises/pullups) and https://www.bodybuilding.com/exercises/wide-grip-pull-up (https://www.bodybuilding.com/exercises/wide-grip-pull-up)
Chin-Up - https://www.bodybuilding.com/exercises/chin-up (https://www.bodybuilding.com/exercises/chin-up)

Lower Back:

Superman - https://www.bodybuilding.com/exercises/superman (https://www.bodybuilding.com/exercises/superman)
Weighted Ball Hyperextension (weight could be a heavy book) - https://www.bodybuilding.com/exercises/weighted-ball-hyperextension (https://www.bodybuilding.com/exercises/weighted-ball-hyperextension)

Quads:

Lunges of all types (can be done using bodyweighy only, with dumbbells or other weights in each hand, or a ruck on)
Forward Lunge - https://www.bodybuilding.com/exercises/bodyweight-lunge (https://www.bodybuilding.com/exercises/bodyweight-lunge)
Reverse Lunge - https://www.bodybuilding.com/exercises/bodyweight-reverse-lunge (https://www.bodybuilding.com/exercises/bodyweight-reverse-lunge)
Walking Lunge - https://www.bodybuilding.com/exercises/bodyweight-walking-lunge (https://www.bodybuilding.com/exercises/bodyweight-walking-lunge)
Side Lunge - https://www.bodybuilding.com/exercises/side-lunge (https://www.bodybuilding.com/exercises/side-lunge)
Burpees (excellent HIIT cardio) - https://www.bodybuilding.com/exercises/burpee (https://www.bodybuilding.com/exercises/burpee)
Mountain Climbers - https://www.bodybuilding.com/exercises/mountain-climbers (https://www.bodybuilding.com/exercises/mountain-climbers)
Bodyweight Squat - https://www.bodybuilding.com/exercises/bodyweight-squat (https://www.bodybuilding.com/exercises/bodyweight-squat)
Jumping Jacks - https://www.bodybuilding.com/exercises/jumping-jacks (https://www.bodybuilding.com/exercises/jumping-jacks)
Waling High Knees - https://www.bodybuilding.com/exercises/walking-high-knees (https://www.bodybuilding.com/exercises/walking-high-knees)

Hamstrings:

Ball Leg Curl - https://www.bodybuilding.com/exercises/ball-leg-curl (https://www.bodybuilding.com/exercises/ball-leg-curl)
Front Leg Raise - https://www.bodybuilding.com/exercises/front-leg-raises (https://www.bodybuilding.com/exercises/front-leg-raises)
Floor-Glute Ham Raise - https://www.bodybuilding.com/exercises/floor-glute-ham-raise (https://www.bodybuilding.com/exercises/floor-glute-ham-raise)

Calves:

Standing Calf Raise (same concept as in this article except using just your body weight) - https://www.bodybuilding.com/exercises/standing-calf-raises (https://www.bodybuilding.com/exercises/standing-calf-raises)

Glutes:

Butt Lift - https://www.bodybuilding.com/exercises/butt-lift-bridge (https://www.bodybuilding.com/exercises/butt-lift-bridge)
Single Leg Glute - https://www.bodybuilding.com/exercises/single-leg-glute-bridge- (https://www.bodybuilding.com/exercises/single-leg-glute-bridge-)
Step-Up with Knee Raise - https://www.bodybuilding.com/exercises/step-up-with-knee-raise (https://www.bodybuilding.com/exercises/step-up-with-knee-raise)
Glute Kickback - https://www.bodybuilding.com/exercises/glute-kickback (https://www.bodybuilding.com/exercises/glute-kickback)

Shoulders:

Handstand Push-Ups - https://www.bodybuilding.com/exercises/handstand-push-ups (https://www.bodybuilding.com/exercises/handstand-push-ups)

Triceps:

Push-Ups Close Triceps Position - https://www.bodybuilding.com/exercises/push-ups-close-triceps-position (https://www.bodybuilding.com/exercises/push-ups-close-triceps-position)
Body Up - https://www.bodybuilding.com/exercises/body-up (https://www.bodybuilding.com/exercises/body-up)
Bench Dips (you really only need one chair/bench as your feet can rest on the floor) - https://www.bodybuilding.com/exercises/bench-dips (https://www.bodybuilding.com/exercises/bench-dips)

Abdominal (So many good ones, but here are my top five):

Plank - https://www.bodybuilding.com/exercises/plank (https://www.bodybuilding.com/exercises/plank)
Elbow to Knee - https://www.bodybuilding.com/exercises/elbow-to-knee (https://www.bodybuilding.com/exercises/elbow-to-knee)
Exercise Ball Pull-In - https://www.bodybuilding.com/exercises/exercise-ball-pull-in (https://www.bodybuilding.com/exercises/exercise-ball-pull-in)
Jackknife Sit-Up - https://www.bodybuilding.com/exercises/jackknife-sit-up (https://www.bodybuilding.com/exercises/jackknife-sit-up)
Bottoms Up - https://www.bodybuilding.com/exercises/bottoms-up (https://www.bodybuilding.com/exercises/bottoms-up)
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 08, 2019, 11:09:45 AM
Chest (bonus points if you have an adjustable bench and can do these either incline or decline):

Dumbbell Bench Press - https://www.bodybuilding.com/exercises/dumbbell-bench-press (https://www.bodybuilding.com/exercises/dumbbell-bench-press)
Dumbbell fly - https://www.bodybuilding.com/exercises/dumbbell-flyes (https://www.bodybuilding.com/exercises/dumbbell-flyes)
One Arm Dumbbell Bench Press - https://www.bodybuilding.com/exercises/one-arm-dumbbell-bench-press (https://www.bodybuilding.com/exercises/one-arm-dumbbell-bench-press)
Straight Arm Dumbbell Pullover 0 https://www.bodybuilding.com/exercises/straight-arm-dumbbell-pullover (https://www.bodybuilding.com/exercises/straight-arm-dumbbell-pullover)

Middle Back:

One Arm Dumbbell Row - https://www.bodybuilding.com/exercises/one-arm-dumbbell-row (https://www.bodybuilding.com/exercises/one-arm-dumbbell-row)
Dumbbell Incline Row - https://www.bodybuilding.com/exercises/dumbbell-incline-row (https://www.bodybuilding.com/exercises/dumbbell-incline-row)
Man-Maker - https://www.bodybuilding.com/exercises/man-maker (https://www.bodybuilding.com/exercises/man-maker)
Bent Over Two Dumbbell Row - https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row (https://www.bodybuilding.com/exercises/bent-over-two-dumbbell-row)

Quads:

Dumbbell Squat - https://www.bodybuilding.com/exercises/dumbbell-squat (https://www.bodybuilding.com/exercises/dumbbell-squat)
Dumbbell Lunges - https://www.bodybuilding.com/exercises/dumbbell-lunges (https://www.bodybuilding.com/exercises/dumbbell-lunges)
Dumbell Rear Lunge - https://www.bodybuilding.com/exercises/dumbbell-rear-lunge (https://www.bodybuilding.com/exercises/dumbbell-rear-lunge)
Dumbbell Split Squat - https://www.bodybuilding.com/exercises/split-squat-with-dumbbells (https://www.bodybuilding.com/exercises/split-squat-with-dumbbells)
Dumbbell Step-Up - https://www.bodybuilding.com/exercises/dumbbell-step-ups (https://www.bodybuilding.com/exercises/dumbbell-step-ups)
Dumbbell Walking Lunge - https://www.bodybuilding.com/exercises/dumbbell-walking-lunge (https://www.bodybuilding.com/exercises/dumbbell-walking-lunge)

Hamstrings:

Stiff-Legged Dumbbell Deadlift - https://www.bodybuilding.com/exercises/romanian-deadlift-with-dumbbells (https://www.bodybuilding.com/exercises/romanian-deadlift-with-dumbbells)
Romanian Deadlift with Dumbbells - https://www.bodybuilding.com/exercises/stiff-legged-dumbbell-deadlift (https://www.bodybuilding.com/exercises/stiff-legged-dumbbell-deadlift)

Calves:

Standing Dumbbell Calf Raise - https://www.bodybuilding.com/exercises/standing-dumbbell-calf-raise (https://www.bodybuilding.com/exercises/standing-dumbbell-calf-raise)

Shoulders:

Side Laterals to Front Raise - https://www.bodybuilding.com/exercises/side-laterals-to-front-raise- (https://www.bodybuilding.com/exercises/side-laterals-to-front-raise-)
Seated Dumbbell Press - https://www.bodybuilding.com/exercises/seated-dumbbell-press (https://www.bodybuilding.com/exercises/seated-dumbbell-press)
Standing Palm-in Dumbbell Press - https://www.bodybuilding.com/exercises/standing-palms-in-dumbbell-press (https://www.bodybuilding.com/exercises/standing-palms-in-dumbbell-press)
Side Lateral Raise - https://www.bodybuilding.com/exercises/side-lateral-raise (https://www.bodybuilding.com/exercises/side-lateral-raise)
Front Dumbbell Raise - https://www.bodybuilding.com/exercises/front-dumbbell-raise (https://www.bodybuilding.com/exercises/front-dumbbell-raise)
Standing Dumbbell Press - https://www.bodybuilding.com/exercises/standing-dumbbell-press- (https://www.bodybuilding.com/exercises/standing-dumbbell-press-)

Traps:

Dumbbell Shrug - https://www.bodybuilding.com/exercises/dumbbell-shrug (https://www.bodybuilding.com/exercises/dumbbell-shrug)
Standing Dumbbell Upright Row - https://www.bodybuilding.com/exercises/standing-dumbbell-upright-row (https://www.bodybuilding.com/exercises/standing-dumbbell-upright-row)

Biceps:

Hammer Curls - https://www.bodybuilding.com/exercises/hammer-curls (https://www.bodybuilding.com/exercises/hammer-curls)
Bicep Curl to Should Press - https://www.bodybuilding.com/exercises/biceps-curl-to-shoulder-press (https://www.bodybuilding.com/exercises/biceps-curl-to-shoulder-press)
Concentration Curl - https://www.bodybuilding.com/exercises/concentration-curls (https://www.bodybuilding.com/exercises/concentration-curls)
Dumbbell Bicep Curl - https://www.bodybuilding.com/exercises/dumbbell-bicep-curl (https://www.bodybuilding.com/exercises/dumbbell-bicep-curl)
Lying Supine Dumbbell Curl - https://www.bodybuilding.com/exercises/lying-supine-dumbbell-curl (https://www.bodybuilding.com/exercises/lying-supine-dumbbell-curl)

Triceps:

Standing Dumbbell Tricep Extension - https://www.bodybuilding.com/exercises/standing-dumbbell-triceps-extension (https://www.bodybuilding.com/exercises/standing-dumbbell-triceps-extension)
Seated Tricep Press - https://www.bodybuilding.com/exercises/seated-triceps-press (https://www.bodybuilding.com/exercises/seated-triceps-press)
Dumbbell Floor Press - https://www.bodybuilding.com/exercises/dumbbell-floor-press (https://www.bodybuilding.com/exercises/dumbbell-floor-press)
Dumbbell Kickback - https://www.bodybuilding.com/exercises/tricep-dumbbell-kickback (https://www.bodybuilding.com/exercises/tricep-dumbbell-kickback)

Forearms:

Seated One-Arm Dumbbell Palms-Up Wrist Curl - https://www.bodybuilding.com/exercises/seated-one-arm-dumbbell-palms-up-wrist-curl (https://www.bodybuilding.com/exercises/seated-one-arm-dumbbell-palms-up-wrist-curl)
Palms-Up Dumbbell Wrist Curl Over A Bench  - https://www.bodybuilding.com/exercises/palms-up-dumbbell-wrist-curl-over-a-bench (https://www.bodybuilding.com/exercises/palms-up-dumbbell-wrist-curl-over-a-bench)
Seated Dumbbell Palms-Down Wrist Curl - https://www.bodybuilding.com/exercises/seated-dumbbell-palms-down-wrist-curl (https://www.bodybuilding.com/exercises/seated-dumbbell-palms-down-wrist-curl)
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 08, 2019, 11:13:12 AM
Final Resources from a great blog. For context:

https://raconteurreport.blogspot.com/2018/04/ground-rules.html
https://raconteurreport.blogspot.com/2018/04/course-syllabus.html
https://raconteurreport.blogspot.com/2018/04/basic-references.html

The PT specific posts are:

https://raconteurreport.blogspot.com/2018/05/pt-physical-training.html
https://raconteurreport.blogspot.com/2018/05/nutrition-hydration-electrolytes.html
https://raconteurreport.blogspot.com/2018/05/pt-day-two.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_15.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_16.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_17.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_18.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_21.html
https://raconteurreport.blogspot.com/2018/05/basic-training-pt_31.html
https://raconteurreport.blogspot.com/2018/06/basic-training-pt.html

Happy Fitness Y'all!
Title: Re: Military Fitness for Prepping
Post by: Erick on January 08, 2019, 12:04:12 PM
Good Stuff patriotman..!  :thumbsUp:

However please folks to not get overwhelmed, look at the links patriotman sent to understand the various exercises... but u dont have to do everything all the time...

Here is my 2 cents for the middle aged set an achievable program to a high well rounded degree of personal tactical fitness: (If you are a 23 year old college athlete or 20 something active duty soldier this program is too light for you but its dynamite for either 20/30 something couch potatoes, or.... 40s and up men who want to be tactically relevant and dangerous to their enemies)

2 Cardios a week, either 50 min+ Ruckmarch (25-40lbs ruck depending on you) , or a light run (30 min) .
Do the run and/or ruck march on flat terrain in the beginning so as not to induce or aggravate plantar fasciitis.. watch for developing heel pain.. even if its minor its likely a sign of future issues...then throttle back as needed... only after working it on flat ground for 3 months at least then go to hillier terrain.

2 Full body sessions at the Gym.. the following will cover almost all muscle groups:

- 2-3 sets of Pull ups OR 3 sets of lat pulls (many of us cannot do proper pull ups anymore.. thats ok.. start with lat pulls even if it takes months to build up to pull ups)
- 2-3 sets of Squats OR 3 sets of seated leg press (squats are better, but beginners are often more comfortable with seated leg press before they go to squats)
- 2 sets Standing military overhead dumbbell press
- 3 sets of Bent over rows with dumbbell OR 2-3 sets of seated rows
- 3 sets Mild Incline dumbbell bench press
- Alternate lateral raises with frontal raises , 2 sets each should be enough for most men..(lateral raises help your control when you maneuver on the ground and frontal raises help your ability to stabilize the Carbine on the patrol and while shooting and bring it quickly into firing position.. if u are very too tired or in a hurry and must limit yourself to only one kind of raises do the front raises w/o fail)
- 3 sets of Weighted calf raises OR farmers walk
- 2 sets of Sit-ups on ground OR better yet... 2 sets of back extensions w/o holding any weights, on roman chair (the back extension machines are terrible.. look for a gym with a proper roman chair instead.. Gold's and YMCA usually have them).. Do this last.. the back extensions look easy but WILL smoke you.. but they are great for giving you stability when executing tactical movement under load in terrain.

Adjust your weights so you can do 6-10 repetitions per set.
Do not do the Gym routine on back-to-back days and call that your "two for the week".. this will lead to reduced training effect and possibly injury..... for full benefit wait at least 2 days between Gym sessions.
Title: Re: Military Fitness for Prepping
Post by: patriotman on January 08, 2019, 12:24:38 PM
Good Stuff patriotman..!  :thumbsUp:

However please folks to not get overwhelmed, look at the links patriotman sent to understand the various exercises... but u dont have to do everything all the time...

Here is my 2 cents for the middle aged set an achievable program to a high well rounded degree of personal tactical fitness: (If you are a 23 year old college athlete or active duty soldier this program is too light for you)

2 Cardios a week, either 50 min+ Ruckmarch (25-40lbs ruck depending on you) , or a light run (30 min) .
Do the run and/or ruck march on flat terrain in the beginning so as not to induce or aggravate plantar fasciitis.. watch for developing heel pain.. even if its minor its likely a sign of future issues...then throttle back as needed... only after working it on flat ground for 3 months at least then go to hillier terrain.

2 Full body sessions at the Gym.. the following will cover almost all muscle groups:

- 2-3 sets of Pull ups OR 3 sets of lat pulls (many of us cannot do proper pull ups anymore.. thats ok.. start with lat pulls even if it takes months to build up to pull ups)
- 2-3 sets of Squats OR 3 sets of seated leg press (squats are better, but beginners are often more comfortable with seated leg press before they go to squats)
- 2 sets Standing military overhead dumbbell press
- 3 sets of Bent over rows with dumbbell OR 2-3 sets of seated rows
- 3 sets Incline dumbbell bench press
- Alternate lateral raises with frontal raises , 2 sets each should be enough for most men..(lateral raises help your control when you maneuver on the ground and frontal raises help your ability to stabilize the Carbine on the patrol and while shooting and bring it quickly into firing position.. if u are very too tired or in a hurry and must limit yourself to only one kind of raises do the front raises w/o fail)
- 3 sets of Weighted calf raises OR farmers walk
- 2 sets of Sit-ups on ground OR better yet... 2 sets of back extensions on roman chair (the back extension machines are terrible.. look for a gym with a proper roman chair instead.. Gold's and YMCA usually have them).. Do this last.. the back extensions look easy but WILL smoke you.. but they are great for giving you stability when executing tactical movement under load in terrain.

Do not do the Gym routine on back-to-back days and call that your "two for the week".. this will lead to reduced training effect and possibly injury for full benefit wait at least 2 days between Gym sessions.

Correct. These are just the workouts you can do with either no equipment or just dumbbells but by no means should you do all of these in one session. What Erick lays out is great for the exact audience he states. These are just different workouts so that you have some variety when you do your workouts.