Combat Strength Training

By Bryan Shu

In light of the recent events at LAX, one thing that caught my attention was that a number of people suffered “evasion injuries.” Now you have to ask yourself this question: when the defecation hits the oscillation, do you want to be that guy that twists his ankle in the open and out of concealment? I’m not here to join the “hit the gym” chorus, I’m here to shout it in your face in November because if you wait until January 1st to roll around, there’s an 80% probability you’re going to give up. Humor me. It’s complicated, but there’s a hierarchy to how you invest your time and the dividends paid out. The number one thing on your list should be . . .

Sleep & Recovery

Eight hours.  Eight hours.  Yes, I know you have kids.  Eight hours.  Get 3 REM cycles and you’ll be more alert, burn more fat, and your chronic pain will melt away.  If you’re working out, great–but your body only heals at the speed of sleep.  I took a week off work to drink beer nonstop and sleep until the afternoon.  And guess what? I lost 6 lbs and my running times were faster.  Take your rest days seriously, go for a light jog and stretch.  Start doing myofascial release every day.  Buy a foam roller and compress your major muscle groups, moving perpendicular to the grain of your muscles.  If you take nothing else away from this write-up, I want you to sleep, stretch, and massage.  If you’ve still got a few more spare hours left, then get working on…

Diet & Hydration

I’m not going to shout down carbs like everyone else in your life.  You need carbs.  In the form of vegetables.  Eat a steamer bag of vegetables every night instead of hot dog night.  It’s ridiculously easy and cheap.  Don’t like the taste?  Get over it.  Man up.  Skip the dressing.  If you make fun of people for not shooting .45 ACP and can’t make half your meal unprocessed plant matter, your man card is revoked.  Stop drinking any liquid that isn’t water.  If you’re working out hard enough, then you’ll want your protein shakes and whole milk, but you’ll time those as pre- and post-workout drinks.  Get your tacticool assault pack, actually fill that 3L hydration bladder every morning, and sip it throughout the day.  If you’re doing a protein-heavy diet, your water requirement just went up.  If your diet isn’t up to standard, you’re going to be constantly sore and get less out of…

Strength & Conditioning

Maximal effort strength work is the fastest way to build explosive power, and explosive power is the best way to prevent injury through overextension of your joints.  A good rule of thumb is to find 90% if your current one-rep max and do that movement for 3-4 reps.  After a few minutes of rest, you’ll notice an increase in your strength.  High weight, low reps.  If you haven’t started a strength program, don’t worry, the humble air squat will build hip, leg, and core strength without the need for any equipment.  Do as many as you can until you want to throw up, sweating at the gym is better than bleeding on the street.  But don’t neglect running.  Do shuttle runs or pick your favorite football drills, run them at a sprint pace.  Feeling confident?  Toss in an obstacle to climb over or under.  Master rapid changes in direction and elevation.  I understand people do have injuries and chronic pain, but don’t sell yourself short.  If you’re diligent with the previous steps, exercise will help you make the most out of what you have left.  If you just want to run, that’s fine too.  Get on a real cycle, a real program with spreadsheets, notebooks, and calendars.  When your human weapon is ready to throw down, then you’re going to get the most out of…

Weapons Manipulation

Train as you fight.  This is TTAG, you can read gunfighting tips all over this blog.  Pick a combatives program if your choice, and spar or do force-on-force.  Get used to getting knocked on your butt.  Learn how to fall without injuring yourself (especially men–the “clapper” can take you out of play for several minutes).  I know not everyone wants to get physical, but guess what?  The bad guys are counting on it.  Get.  Off.  The.  X.

Did you blow through this and nod every few lines? Or thought this insulted your intelligence? Awesome. Never stop.  But if you think your 1911 is an insurance policy, then guess what? You’re the weakest link. John Moses Browning did his part, but did you do yours?

http://www.recoilweb.com/preview-pt-get-off-your-ass-32925.html

The System i am using was inspired by Pat McNamara

Not all of us have the Equipment Laying Around to do this Please check back for alternative methods.

Combat Strength Training Chart

Click Here for Chart

Fatigue is a common symptom of many illnesses, including diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea. Talk to your doctor if you feel unusually tired.

Many medications can contribute to fatigue. These include some blood pressure medicines, antihistamines, diuretics, and other drugs. If you begin to experience fatigue after starting a new medication, tell your doctor.

The last thing you may feel like doing when you’re tired is exercising. But many studies show that physical activity boosts energy levels.

“Exercise has consistently been linked to improved vigor and overall quality of life,” says Kerry J. Stewart, professor of medicine and director of clinical and research exercise physiology at Johns Hopkins University School of Medicine. “People who become active have a greater sense of self-confidence. But exercise also improves the working efficiency of your heart, lungs, and muscles,” Stewart says. “That’s the equivalent of improving the fuel efficiency of a car. It gives you more energy for any kind of activity.”

Although almost any exercise is good, yoga may be especially effective for boosting energy. After six weeks of once-a-week yoga classes, volunteers in a British study reported improvements in clear-mindedness, energy, and confidence. 

It’s never too late to try, either. University of Oregon researchers offered yoga instruction to 135 men and women aged 65 to 85. At the end of six months, participants reported an increased sense of well-being and a boost in overall energy.

Dehydration zaps energy and impairs physical performance. “Our research shows that dehydration makes it harder for athletes to complete a weight lifting workout,” says Dan Judelson, PhD, assistant professor of kinesiology at California State University at Fullerton.

It’s reasonable to think that dehydration causes fatigue even for people who are just doing chores.” Dehydration has also been shown to decrease alertness and concentration.

How to know if you’re drinking enough water?“Urine should be pale yellow or straw colored,” Judelson says. “If it’s darker than that, you need to drink water.”

Lack of sleep increases the risk of accidents and is one of the leading causes of daytime fatigue. The solution: Get to bed early enough for a full night’s sleep.

When people enrolled in a 2004 Stanford University study were allowed to sleep as long as they wanted, they reported more vigor and less fatigue. Good sleep habits may also have important health benefits. Centenarians report better than average sleep.

If you do fall short on shut-eye, take an afternoon nap. Napping restores wakefulness and promotes performance and learning. A 10-minute nap is usually enough to boost energy. Don’t nap longer than 30 minutes, though, or you may have trouble sleeping that night. A nap followed by a cup of coffee may provide an even bigger energy boost, according to the American Academy of Sleep Medicine.

Good for your heart, omega-3 oils may also boost alertness. According to a 2009 study by scientists at Italy’s University of Siena, volunteers who took a fish oil capsule for 21 days demonstrated faster mental reaction times. They also reported feeling more vigorous.

Some people get a burst of energy first thing in the morning. They're often called morning larks. Night owls are people who are at their best at the end of the day. 

These individual differences in daily energy patterns are determined genetically and can be tough to change. Instead, become aware of your own circadian rhythms. Then schedule demanding activities when your energy levels are typically at their peak.

Losing extra weight can provide a powerful energy boost, according to Johns Hopkins University researcher Kerry Stewart. Even small reductions in body fat improve mood, vigor, and quality of life.

Most weight loss experts recommend cutting back on portion sizes, eating balanced meals, and increasing physical activity.

Some people may benefit by eating smaller meals more frequently during the day. This may help to steady your blood sugar level.

Favor whole grains and other complex carbohydrates. These take longer than refined carbohydrates to digest, preventing fluctuations of blood sugar.

If you start eating more often, watch your portion sizes to avoid weight gain.