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I just wanted to discuss {Damian Ross}’s latest blog post. Now, I don’t know anything about anything about HIT or the like; I’ll leave all that to the experts. But he discusses one thing in the article that I can certainly attest to…
I literally just finished becoming certified as an ASP Baton Instructor for my department. It was two full days of some of the most intense training I have done in a long time. There are TONS of drills that we did, including a “fight” with our instructors while they were wearing a RedMan suit. Now, just so we’re clear, you’re talking to a a guy who can do 45 minutes on a treadmill and still have enough left in the tank to go pound a round of weights. Of course, one may argue that I’m not pushing myself hard enough on the treadmill. That’s a fair assessment. But the problem is I DO push myself — hard.
But, having said that, when I got into the circle with those damn instructors, and the adrenaline dumped, I gassed out quick. Real quick! In fact, several of us said that it was the “longest three minutes” in our life! Hell, by the end of it, our shots were so weak we looked like a bunch of schoolyard nerds playing patty-cake. And, of course, as stressful as this was, I guarantee they were still holding back for safety; one only need to imagine how much faster we will gas out in a real fight with some scrot-bag who’s got nothing to lose.
The point is, guys, there is a HUGE difference between what we traditionally think of when we think of “working out”, and the type of training Damian is talking about here. I, for one, am revamping my entire training routine to reflect these “real world” scenarios. You need to do the same. To do anything less may just get you hurt.
Stay Safe.
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Right on the money [James Goolsby].
OK, so now when you’re on your treadmill DO THIS:
5 Minute warm up (3mph, 3 Incline)
Next you’re going to have to adjust the speed and incline to your current level. An an example follows:
20 seconds 7 incline, 7mph, 10 second rest
20 seconds 8 incline, 8mph, 10 second rest
20 seconds 8.5 incline, 8.5 mph, 10 second rest
20 seconds 9 incline, 9mph, 10 second rest.
3 to 5 minute warm down (3mph, 3 Incline)How to make it work:
At 4:45 of your warm up, put your feet of the tread mill (on the sides) and set the incline for your first round. Then adjust height and speed, do it during rest periods.
For your rest periods do the same. You don’t have time to wait for the treadmill too catch up to speed. Put both hands on the rails and jump off.
To get back on, start with one foot and let it skip, then two feet – get up to speed and take your hands off the rails (whole process takes 2 seconds).I don’t know if you have done that before – so I figured I better post it.
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Thanks a million, boss. I’ll certainly give that a try. I was “trained” to run by 1) the police academy, and 2) a guy in my department who runs marathons for FUN (Who the hell does that? I don’t even like driving 26 miles without taking a break!) Anyway, of course, with both the focus was on distance and not necessarily for speed. Which, by the way, brings up a good point…
Why the hell does the police academy focus on being able to “jog” three miles? Doesn’t it make more sense to concentrate on skills that would help me chase down a perp on foot like, say, a 100 yard sprint? Sorry, I digress.
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This is a great topic.
First of all you should note that the guy the first person to ever run a marathon, the Greek messenger Pheidippides, died. Legend has it that after the battle between Athens and Marathon he ran 26 miles to the city of Marathon – announced “We Won!” and died on the spot.
The three miles is a bit antiquated. You should really do shuttle runs or something that replicates the exertion of the job – complete rest followed by short bursts of 100% stress.
you need to ramp up fast – go for a short period and then recover as fast as possible.This is how we train for any combative sport. The only reason you run longer distances is for weight management. Now we train like this and know how to eat better so you naturally get in shape.
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Tabata is a great cardio and conditioning workout. You can literally apply it to most exercises but you gitta push hard. My favorite… Burpees! 20 seconds on and 10 seconds rest. It will waste you in 4 mins. Thrusters are also a great full body tabata to do. Thanks or that blog post [Damian Ross] I’ve been working my way back into some intense training after a 6 month break and SDTS is the reason in getting back into it!
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@Archie said:
My favorite… Burpees! 20 seconds on and 10 seconds rest. It will waste you in 4 mins.
Hmmmm… so that explains why I hate Burpees so much!
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Here is my routine for this month, I change routines each month and will be glad to share them if you like.
Monday
150 jumping jacks
No rest go to #3
25 burpees
30 sec rest
25 pull-ups
15 box jumps
30 sec rest
15 50 lb. Sandbag squat-throws
100 crunches
30 sec rest
50 bodyweight squats
50 jumping lunges
100 meter sprint x 3 with 30 sec rest.
Jog /walk 1 mile for cool down and then stretch.
Beginners – 1 or 2 times through.
Intermediate – 2 – 4 times through
Beast Mode – 5 xWednesday
Run/walk 100m with 60 lb. Bag x 3
Main set: 30 seconds each exercise
Deadlift (with bag)
Decline pushups( from bag)
Incline pushups (from bag)
Squat (with bag)
Overhead Press (with bag)
Side Plank (each side)
Rest one minute repeat, rest two minutes repeat, Jog /walk 1 mile for cool down and then stretch.
Beginners – 1 or 2 times through.
Intermediate – 2 – 4 times through
Beast Mode – 5 xFriday
Warm up with 25 burpees.
Main Set:
Run 1/2 mile
20 burpees
50 lunges (each leg)
3 min. plank
Run 1/2 mile
40-40 jumping jacks (total of 80)
40-40 pushups (total of 80)
80 air squats
1 min. side plank (each side)
Cool down is a 1/2 mile jog, 100 sit-ups, and then stretch.Beginners – 1 or 2 times through.
Intermediate – 2 – 4 times through
Beast Mode – 5 x -
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Funny, it makes me think of the “Stay Puft Marshmallow Man Syndrome”
A lot of time if I’m training a group and we’re doing PT I will give them a choice of exercise and almost without fail they will choose the worst exercise they can think of (burpees being one of them).
Where does the Stay Puft Marshmallow Man come in? Think Ghost Busters.
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@Damian Ross said:
This is a great topic.
First of all you should note that the guy the first person to ever run a marathon, the Greek messenger Pheidippides, died. Legend has it that after the battle between Athens and Marathon he ran 26 miles to the city of Marathon – announced “We Won!” and died on the spot.
The three miles is a bit antiquated. You should really do shuttle runs or something that replicates the exertion of the job – complete rest followed by short bursts of 100% stress.
you need to ramp up fast – go for a short period and then recover as fast as possible.This is how we train for any combative sport. The only reason you run longer distances is for weight management. Now we train like this and know how to eat better so you naturally get in shape.
Agreed. Long extra cardio might help with weight maintenance, but on the other hand extra cardio tends to make people hungrier so they end up eating more calories to negate the effect of extra calories burned which bad when you’re trying to LOSE, not maintain. Overall, training/ exercise should be focused on developing power, strength, and explosiveness which are the foundation for adding muscle mass onto one’s body and caloric restriction is what allows one to lose body fat..
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Hmm, I think it must have something to do with your body craving more calories to support muscular growth since your body fat levels are low enough to the point where your body doesn’t want to burn any more. Even if you ate enough to undo all the calories you burned off, more muscle makes YOU look leaner since your body fat PERCENTAGE is going DOWN even if your body fat LEVELS, in actual lbs, stay the SAME. My point was that people who aren’t quite there yet, are significantly overweight with simply too many lbs of body fat need to pay at least some conscious attention to eating LESS CALORIES, otherwise there’s no way they can make much progress no matter how much they exercise. There’s only so much muscle ANYONE can build and it’s pointless if it’s being covered up by layers and layers of fat. But I will say that for people with a LOT to LOSE, the Mod 7 BODYWEIGHT circuits are going to make you NATURALLY crave a lot LESS if you’re training hard. Especially by the time you work up to max reps and sets with perfect form for Circuit 5.
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Yeah people who are trying to loose weight or shall we say more appropriately body fat tend and experts tend to tell them to put way too much emphasis on steady state cardio like biking, walking, swimming, jogging, etc. at a steady rate for so many minutes a day. More emphasis needs to be put on training to build strength and muscle since not only do you burn calories while doing the actual exercises but long after you are finished you’re body’s metabolic rate still stays elevated for quite some time in an effort to repair and rebuild the muscle breakdown you caused to occur while training. Unless you are training for a marathon or something it is much more applicable and important for overall health and day to day life to be able to have the strength and muscular endurance to perform every day tasks, preserve muscle as we age and prevent or at least delay the health consequences that come with muscle loss in older age, and last but not least should a situation come up where we have to “fight” or “flee” we will have the strength and stamina necessary to do so. I don’t see any way steady state cardio really helps with any of these other than simply burning extra calories. So if you are skinny and trying to gain weight and strength training you will have to eat more to supply the calories needed to build muscle but if you are overweight and trying to loose fat your body will use the stored energy in this excess bodyfat to build muscle provided you still watch your caloric intake and don’t overeat. What cardio we should do whether you’re trying to loose, gain, or maintain weight should be limited and should consist mostly of interval training such as running sprints or even better doing SDTS drills on the training dummy
, this will give your cardiovascular system a hell of a lot better of a workout anyway and burn more calories in a shorter amount of time than say walking 4 miles a day! -
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Agreed. What is interesting with all of this — type of exercise, calorie intake, etc. — has clearly visible results.
For example, everyone can tell when someone is not working out and eating like crap. They look like me… ummm, I mean they are clearly overweight
That’s an easy one because it is so obvious. But it is clear the other way as well. Several years ago, triathletes were considered THE elite in the world of fitness. But then things like P90X, Crossfit, and Combat Fitness like [Damian Ross] teaches comes along and it became obvious how thin and stringy the tri’s all looked. Sure, they’ve got great cardio, but they just don’t look that healthy. I believe Damian has a picture somewhere where he shows a marathoner next to a sprinter and you see right away who is the truly healthy one.I think the point of all of this is that we can use a mirror as a good evaluation tool in our efforts. Start a routine, give it a month or so, and see how you are starting to look and feel. If you are trimming up and adding muscle, it’s probably an okay program. If you are thinning out and getting lanky, it’s probably time to change things up. Or, if you’re just not interested in conducting all of this research, you could just make it simple and hit Mod 7 start to finish. Believe me, if you can handle “Medicine Ball from Hell” and not need to call an ambulance, you will certainly be good to go
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Agreed of course I wanna burn calories and keep bodyfat at bay but if I’m not building muscle and functional strength, power, and conditioning then it’s not the right program for me. With module 7 of the SDTS you get all of this
! Why bother with things like P90X, Insanity, or Crossfit when you can get the SDTS and get fit and learn how to fight and kill and prepare your body for actual combat all at the same time. One can still be thin or at least not overweight by simply cutting calories alone but you still won’t be fit without physical activity. Whereas someone might be fat but still physically fit if they eat excess calories but still exercise, yet they won’t be at their aesthetic or peak performance potential until they get rid of the extra flab weighing them down and start filling their body with food with actual nutritional value as opposed to empty calories. -
@Dallas Williams said:
Why bother with things like P90X, Insanity, or Crossfit when you can get the SDTS and get fit and learn how to fight and kill and prepare your body for actual combat all at the same time.
Ummm… cuz they’re easier than the HEll workout!
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Thanks [Damian Ross] all the sweat and hard work is paying off helping me remove the extra pounds I put on this year since I moved back. Blood, sweat, and tears (I dislocated my pinky last week) payed off. Now just to drop about 5 more and I’ll be good if not great! Oh the pinky is ok it’s been broken a few times before so no biggie, not gonna stop me from training!
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@James Goolsby said:
@Dallas Williams said:
Why bother with things like P90X, Insanity, or Crossfit when you can get the SDTS and get fit and learn how to fight and kill and prepare your body for actual combat all at the same time.Ummm… cuz they’re easier than the HEll workout!
Exactly. But because Mod 7 pushes you so HARD, you start to have second thoughts about having those EXTRA slices of pizza. I’ve literally THROWN UP once doing the Medicine Ball from HELL. Throwing up would be IMPOSSIBLE if I was just doing bench press and curls with plenty of rest in-between sets. Granted I was a LITTLE sick at the time as well, but you can sure bet that after that, I started to be a LOT more conscious of both WHAT and more importantly HOW MUCH I put into the most precious machine that is the body.
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Lol yup puking after a workout will definetly break one from overeating again. The only weight lifting exercise that’s ever even brought me close to puking is squats or deadlifts because they require so much effort and most of your body to perform especially when repping out. However, every exercise from module 7 is that intense so you know you’re burning those calories off and building more functional combat ready fitness every day.
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@Dallas Williams said:
The only weight lifting exercise that’s ever even brought me close to puking is squats or deadlifts because they require so much effort and most of your body to perform especially when repping out.
Ha! I thought MBFH was squats… my quads have never burned so much
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