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Deployment Fitness Guide Warning:Fobbit jokes contained within. If you are offended, pease refer yourself to Mental Toughness Training (Also known as the blue collar guide to getting things done not so fancy) Updated as of 20MAR09
Welcome to the ever evolving Deployment Fitness Guide. This also applies to any first responders working in an active role. Within, the goal is to disseminate what has been found to work, what doesn't belong in a combat zone(unless you're a silly fat fobbit)along with some tips you can use to increase effectiveness and lethality. I've changed the format around a bit. After the intro I've made links instead of having it all on one page that eats away at the slower internet speeds overseas. Let me know if this is better or not. Quick reference links to dive deeper Quick Start Guide Still under construction Programs Still under construction FAQ Still under construction What is Deployment fitness? This is the 'In-Season' of our given sport. If you're not running missions, do whatever you like. Preferably something functional in case of the inevitable mission change. If you've never competed in a bodybuilding show, you are NOT a bodybuilder. Wanna get huge? Respectable, just don't be the fobbit with the gut wearing the weightlifting belt doing curls on the lifting platform. If you look in a mirror while you're working out, you need therapy. Knock it off! Sorry for the rant, but it's quite irritating trying to knock out 100 pull-ups when some doufus is checking out his triceps fat shift while doing kickbacks right under the freaking pull-up bar!! Those guys should have their man card revoked until they can deadlift till they bleed and actually work till they're breathing too hard to have social hour in front of the squat rack!! Alright enough of the shenanigans(I love that word =) )! So what is an 'In-Season' of a program? For most sports it's a maintenance period but with the possibility of making improvements over the period of the 'season'. Why maintenance? There is NO better training for your sport than doing it. If you're going out on daily missions, you're in the game! Now of course a lot of missions may not be that intense. That's why your 'In-Season' program must be able to maintain high levels of readiness while not taking away energy from the mission or burning out the nervous system. More on that below. Your 'game day' is NOT the PT test. It is combat. If you had a successful mission, you have 'won' that game on that day. I will add in some tips to get the admin monkeys off your back, but train for the game, not the scrimmage. Pre-season and off-season. If we continue with our sports outlook we need a pre-season(Pre-deployment) and off-season(garrison non-alert status). As you will notice we can also split up garrison into alert statuses, but for now we'll kee p it simple and our default for the off-season will be non-alert status. The off-season is your time to develop new skills and get super strong and conditioned while maintaining skill sets. Pre-Season's focus is injury prevention while maintaining what you've gained in the off-season as well as ramping of your skills training(reaction drills, shooting, assaulting, etc.). These will be expanded upon in the Programs section
Workout structure If I shouldn't be doing the sealrangerpjsniperspecialforces high intensity all the time workouts, what should I be doing? Couple different options. But either way you'll be doing high intensity no more than twice a week. No seriously, don't jack with the formula. I told my Squad leader once "Don't f*ck with the system or the system will f*ck you back". He found out the hard way. I even found out as well despite my own advice. The CNS burnout as noted above and pulled my piriformis trying to be 'hard core' which really means stupid.....Continue here Building your own gym just takes a bit of imagination. Here's some things that worked for us. This list isn't very extensive as this tour afforded us a decent gym or the items below were sufficient for what we needed when it was fobbit hour at the gym(for some reason these guys actually pay attention to days of the week and go less often on weekends and mid-afternoons. Fobbits are strange creatures indeed, I'm waiting for Man vs Wild to taunt them in the Iraq episode).
Many operators think it's hard to keep up a strict healthy diet in an austere location. Where there is a will, there is a way. Myself and many of those that worked out with our squad were capable of following the Precision Nutrition protocols a large percentage of the time. My goals were more modest, yet I had the strictest adherence and greatest gains even though we did almost the exact same workouts. Hmmm do the math there. I can count the number of soda's and ice cream I had the entire tour on one hand. The small details DO matter.....Finish reading here Following along with the Precision Nutrition principles, some basic supplementation is all that is necessary. Beware the hyped up bodybuilding supplements, some may increase your stress levels, make you bleed out more profusely when shot and other not so nice things. Keep it simple with what we know works in high stress environments.
When do you run? How do you prep for the admin idiots PT test? On mission This guide is not complete. It never will be. It will continue to evolve and develop as time goes on. Please leave some feedback on the blog Nathan's Training Corner
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Honestly there is no program, only samples and guidelines as of now.