As the US Army changes it's Fitness Tests the British Army are likely to follow suit.
As exercise science has advanced, so has the Army’s understanding of the beloved push-up, and its controversial cousin, the sit-up.
Rather than efficient measures of core and upper body strength, two attributes absolutely valuable to combat readiness, the service now recognizes that they both measure muscular endurance.
I would add that "feet held" sit ups create tight hip flexors and are the catalyst for the epidemic of lower back pain we see in the Military.
The British Army is following the American Army and finally reviewing the tests that have stood the test of time:
1.5 mile run
2 mins Max effort Press Ups
2 minutes Max effort Sit Ups
For as long as there
has been an Army Physical Fitness Test, experts both inside and outside of the
Army have known that the three events therein did not really measure how a
soldier would perform in the Army’s most essential environment: COMBAT!
But it was easy to
train for and easy to administer, so it endured, despite protestations that
push-ups and sit-ups measure the same thing, MUSCULAR ENDURANCE, and not
strength, agility or any other domain of fitness.
After decades of back
and forth over how to improve not only how the Army tests soldier fitness, but
how it fosters physical wellness and prevents costly injuries, the service is
charging toward a new era of readiness with not one but two new tests.
US Army
SIX EVENTS
Deadlift:
With a
proposed weight range of 120 to 420 pounds, the deadlift event is similar to
the one found in the Occupational Physical Assessment Test, or OPAT, which is
now given to new recruits to assess lower-body strength before they are placed
into a best-fit career field. The ACRT will require Soldiers to perform three
deadlifts (only one in OPAT) and the weights will be increased. The event can
simulate picking up ammunition boxes, a wounded battle buddy, duffel bags or
other heavy equipment.
-Standing power
throw:
Soldiers toss a 10-pound ball backward as far as possible to test
muscular explosive power that may be needed to lift themselves or a fellow
Solider up over an obstacle or to move rapidly across uneven terrain.
-T-pushup:
In this
event, Soldiers start in the prone position and do a traditional pushup, but
when at the down position they move their arms outward and then back in to do
another pushup. This allows for additional upper body muscles to be exercised.
-Sprint/drag/carry:
As they dash 25 meters five times up and down a lane, Soldiers will perform
sprints, drag a sled weighing 90 pounds, and then hand-carry two 40-pound
kettlebell weights. This can simulate pulling a battle buddy out of harm's way,
moving quickly to take cover, or carrying ammunition to a fighting position or
vehicle.
-Leg tuck:
Similar to
a pull up, Soldiers lift their legs up and down to touch their knees/thighs to
their elbows as many times as they can. This exercise strengthens the core
muscles since it doubles the amount of force required compared to a traditional
sit-up.
2-mile OR 2 Km run:
Same event as on the current test. However, run scores are expected to be a bit slower due to all of the other strenuous activity.
The Tests have not been finalised yet, but the Bulletproofbodies team will keep you posted!
This is finally the change we have been campaigning for for so many years.
If I had to choose just one weight
training exercise that builds overall lean muscle mass and increases strength,
it would have to be squats.
But it's important to learn how to
squat correctly.
Having good form and technique is
crucial to get the maximum benefit and to avoid injury. It's not a difficult
exercise to perform, and I recommend it to anybody.
Originally, I had planned to make a
list of "10 reasons why you should squat", but I ended up expanding
the list as I went on.
Some of these I have researched and
some are from my experience of squatting over the years.
People still have a misconception
about squatting and think they are meant only for pro athletes and
bodybuilders.
That's not true; squatting is suitable
for anybody, both male and female, who are interested in building lean muscle
and burning fat as well as improving their health.
Why Every Woman Should Squat
It is especially great for the ladies
that want a great set of legs and a sexy butt. Think Jen Selter, Instagram
Sensation.
Jen Selter has inspired thousands of
women around the world to get a bigger butt.
If you don't know who Jen Selter is,
you can do a Google search to get more information about her.
If you are on Instagram, you may have
seen her photos.
It's quite possible that Jen Selter
had a huge influence on a lot of girls wanting to follow in her footsteps to
getting the body of their dreams. Who knows... ?
Okay, back to what I was saying
before...
When you think about it, everybody,
whether they realize it or not, we all have to sit down, stand up and pick
something up off the floor.
We never think about making these
movements. Our bodies have been programmed to do these things ever since we
were kids.
It just feels natural.
Squats, when done properly, is the
best compound exercise for building mass as well as increasing size and
strength in the body.
Before I get into the 20 reasons why
you should squat, I'd like to share my squatting story...
I remember when I first took up
squatting in the gym. I used to squat with bad form for months without
realizing what I was doing wrong.
And one day, while I was holding a 100
kg bar cross my shoulder, I lost my balance, and the weight came down on top of
me.
Lucky enough, two guys rushed over and
were able to grab the bar in time. This was all a result of bad form and not
setting myself up to do them properly.
Not only did I have bad form, when I
squatted, I didn't go all the way down, afterall, it's the deep squat that
activates your glutes and hamstring muscles to it's full potential.
I still see guys at the gym, with bad
form and usually point out the mistakes they make and the correct way to do
them. Usually appreciate my guidance.
So guys, save yourself the time of
causing an injury. Trying to impress your gym buddy, isn't worth it, unless you
both know what you're doing.
For extra safety, you can even do your
squats on a smith machine. So if you are a beginner, then I suggest squatting
on a smith machine until you get used to doing them properly.
Squatting on A Smith Machine
Most good gyms have a smith machine,
where the bar is connected within steel rails, for added safety.
This will prepare you for when you're
ready to do them on a squat rack.
I think one of the main reasons why
some people avoid doing squats is because they are afraid of risking the chance
of getting injured.
But if you know how to do them
correctly, not only will it increase muscle mass in your lower body, but it
will do them same for your upper body.
It doesn't matter whether you want to
lose weight, build muscle or increase strength, squatting will help you achieve
each of these goals as long as you stay consistent and aim to lift heavy often.
I wouldn't recommend doing squats more
than twice a week. Like any weight lifting exercise you do, your muscles need
time to grow. So recover is essential.
If you keep exercising the same
muscles every day, you're not giving them time to recover and could do some
damage if your not careful.
If you're a skinny guy and you want to
build muscle, a good start would be to do five sets of five, at your body
weight. Once you can get to a stage where you can lift your own body weight,
you can gradually increase the weight as you get comfortable lifting heavier.
It's a big achievement when you know
you can lift more than your own body weight. That's how you know you are getting
stronger each week.
When you can lift heavier weight each
week, you will feel inspired so that you look forward to your next squat
session.
Here are the 20 reason's you should
squat
1. Increase Size And Strength In Your
Entire Body
When you squat, you will also build
muscle in your hamstrings, quads and calves. Due to the high amount of HGH
released, you will also build size and strength in the rest of your body.
The reason this happens is because
when you perform a squat the correct way, your body is forced to naturally
increase its own anabolic hormones that will cause other muscle groups to get
bigger quicker the next time you train them.
2. Improves Circulation In The Body
Squat exercises get the blood pumping
in your entire body and improves your health all round.
3. Increase Testosterone & Growth
Hormones
Exercises such as squats and
dead-lifts release essential growth hormones that contribute to muscle growth
and strength gain in the entire body.
4. Increase Core Strength
Squats hit your entire core muscles
from every angle, so it gives you every reason to do them if you want killer
abs.
5. Improve Flexibility
Because the deeper you squat, the more
flexible you become. Squatting will also increase hip flexibility. A lot of
people carry a lot of stress in their hips because they have bad posture so
they feel the need to sit down more often.
6. Great For Burning Fat
Most of the muscle you gain from
squatting heavy will come from your lower body, and the more muscle that you
gain the more fat you will burn.
7. Squats Strengthen Joints
Once you know how to perform squats
correctly, not only will it prevent injury, but it will also strengthen your
joints too. When you squat down, with all that weight on the bar, you are engaging
your ankle, knee and hip joints at the same time.
8. It's Functional For Completing
Daily Tasks
What I mean by this is that It makes
your daily tasks easier, like if you are carrying groceries' home or lifting or
moving furniture in your house. So it makes your body safer during real world
activities.
9. Reduce The Risk Of Getting Injured
Squatting is a safe exercise; once
they are done correctly it will reduce the risk of injury. Because as you
expand the depth of each squat, you will increase strength in your quad muscles
that will also enable you do perform other compound exercises with ease.
10. Become A Better Athlete
It doesn't matter what sport you do;
you need to be squatting. It's essential to have a strong lower body, whether
you're doing swimming, playing tennis or basketball. You should squatting.
11. Increase Vertical Jump
Squats are great for increasing your
rate of force development that is important if you want to be able to jump
high. I found barbell jump squats a great way to increase vertical jump.
12. Improved Workout Efficiency
I'm a strong believer that squats improve
strength, stability and efficiency when it comes to doing other weighted
exercises such as bench press, deadlifts and even pull-ups. I find that it
gives you that extra edge over that's crucial when you're trying to squeeze out
one last repetition, when you've reached failure.
13. Develop A Great Set Of Legs And
Butt
It makes no difference whether you are
male or female. Squats will give you a great set of legs and butt. So ladies,
If you want to activate those butt muscles, do deep squats with a wide stance
so that it gives your butt a better workout. Your friends will want to do what
exercise you did, while the lads will be drooling over you.
14. Get Killer Calves
For those of you who are ashamed of
having skinny legs, like I once had. When you squat heavy, it will gradually
build muscle in your calves. No more chicken legs.
15. Squats Are Cheap
All it takes is a barbell or a set
pair of dumbbells. You don't have to buy them brand new either.
16. Increase Sprint Times
According to research, studies show
that sprinters can increase their sprint times by a significant degree as a
result of squatting.
17. Improve Athletic Performance
Not only will you gain size and
strength in your legs, squats will also increase your performance capacity to
run faster and jump higher.
18. There Are More Than One Variation
Of Squats
Not just the traditional bodybuilders
squats where you place a barbell over your shoulders. You can do dumbbell
squats, kettlebell squats, wall squats, plie squat and barbell front squats.
There are lots more ways to squat.
19. You Can Squat Just About Anywhere
You Like
You don't have to be in the gym to
squat, and you don't even need gym equipment. You can do them at home, at work
or the beach.
If you do a Google search for
"Squat without equipment, I'm sure you will find lots of variations. Try
doing 100 bodyweight squats, and I'm sure you will feel the effects from it.
Even 50 is good enough.
20. Squats Are A Universal Compound
Exercise
Other than dead-lifts, squats are a
mainstream exercise that uses more muscles in the body.
Now It's Your Turn
Now that you have read all the reasons
why you should squat, it's time to add squats to your next workout. It doesn't
matter whether you're a pro bodybuilder or a beginner, you can start squatting
and will notice almost immediate results as long as you stick with it.
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You haven't done a
genuine high intensity workout until you've tried a burpees exercise routine.
Yea, the name is kind of odd, but the results after a set of these are usually
astounding. The burpee is one of those exercises that you'll find commonly used
in prisons since they're intense and don't require any equipment. Just your own
body weight should do the trick.
What The Heck Is A
Burpee?
For a physical exercise
that's so incredibly draining, it sure does have a strange name. But don't kid
yourself. These things will give you a serious workout regardless of your fitness
level.
A burpee is a full-body
exercise designed to give the participant a cardiovascular and
strength-training workout simultaneously and is a combination of a full body
squat, push-up, and vertical jump. This is often called the "ultimate
exercise" because of how many muscles are used in the process, however not
many people have actually heard of it.
I have a theory as to
why this is. The reason you may not have heard about a burpee workout is
probably because it doesn't cost a dime to you! Since nobody's getting rich off
of it, nobody wants to talk about it, but this is definitely one of the unsung
heroes of exercise that you might want to give a try.
A burpee is performed
in 5 steps:
1. Drop down to a squat
with your hands on the floor.
2. Kick both feet out
behind so you're in a push-up position.
3. Do a push-up.
4. Bring your feet back
under you in squat position with hands on the floor.
5. Jump into the air
while clapping your hands over your head.
Burpee Exercise
Benefits
The main benefit of a
burpees exercise routine is the ability to combine your aerobic and strength
workout into one exercise without the aid of any sort of equipment. Since it's
partly a cardio workout you'll be helping your heart, improving your bodily
oxygen flow, and feeling more energetic during the day. You'll actually be
getting a more intense cardio benefit in 15 minutes of burpees than you would
in 30 minutes of jogging.
Burpees are also a
resistance training workout that causes continuous muscle contractions that
will improve muscle strength and endurance. You'll even hear people complaining
that their abs feel sore after working out. So, it's good core workout too!
Because of its original
movement combinations it's known as one of the best exercises to lose body fat,
gain muscle, and look more lean in the least amount of time. Not even having
the lowest calorie alcohol on the weekends can do that. You'll find similar
full-body, calorie-burning exercises in Turbulence Training and Visual Impact
Training.
You Can Vary It Up For
Lower And Higher Intensity
Don't feel like you
have to take this exercise as it's presented because it's easy to make minor
alterations that'll fit your current athletic ability. For instance, if the
common burpee as I've described appears too difficult, why not eliminate the
push-up? If that's even too difficult, you can simply stand up erect instead of
jumping vertically at the end of each repetition.
Oppositely, if things
appear a little too easy for you, there are adjustments you can make to amp up
the difficulty. One thing you can do to increase training difficulty in any
exercise, not just burpees, is to put on a weight vest while doing your sets.
You could also hold a light medicine ball or dumbbells, and believe me, you'll
want the weight to be light.
Burpees Exercise
Workouts Are Bound To Make You Sweat
A typical burpee
routine consists of as many repetitions as you can complete within 30-60
seconds. As you continue to build endurance and strength, you should notice
your repetitions increase in that time frame.
It's actually very
puzzling as to why this exercise is hardly ever mentioned in weight rooms or in
training videos when the burpees exercise benefits are so numerous. Like I've
said, I think it's because exercise product creators can't find a way to make
money on something that's effective and free so they keep it under wraps.
If you like to exercise
and you want a strong combination of cardio and strength training that'll start
tricking your metabolism and melting away calories, burpees are great. Just
don't forget to stay adequately hydrated since you'll be sweating like a
maniac.
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Push-ups, or press-ups
as they are commonly referred to as in England, are a great exercise / workout
which can be performed virtually anywhere. Whilst most people think that
push-ups solely work the arms, they in fact are more of a whole body workout. The
arms are intensely worked with the tricep, bicep and shoulder muscles all in
action during the push-up motion. Performing the push-up movement also works
the abdominal, back and leg muscles.
There are numerous
styles of press-up which can be used to add variety to a workout and to target
specific muscles groups. These include 'Diamond Grip', 'Wide Grip', 'Narrow
Grip', 'One Armed', 'Clapping', 'Elevated' and 'Dive Bomber' push-ups to name
but a few. The fact that all these push-up exercises can be completed with very
little or no equipment, and with only a small amount of space required means
that they perfect 'anytime' workout.
For 'The One Thousand
Push-up Challenge' we will concentrate on standard press-ups. Whilst a standard
push-up may vary in some people's interpretation, for this challenge they
should be performed as follows:-
1) Lie, chest to the
ground, with your hands level to your shoulders and slightly out to the side.
Palms are flat to the floor and feet together and parallel.
2) Looking forward push
upwards off the floor. The palms of your hands must remain in the same position
and your body should remain virtually straight, keeping your legs straight and
toes tucked under your feet.
3) As your arms
straighten, exhale and pause briefly.
4) Return to start
position by slowly lowering your body towards the floor. Keep the palms of your
hands fixed in the same position and your body straight with feet together.
Your chest should briefly touch the floor before pushing upwards again.
5) Repeat the above
movement in a fluent and continuous movement.
Now that we are all
clear on how a standard push up should be performed, let's move on to the
challenge. The aim of the challenge is to complete one thousand press-ups as
quickly as possible. This is an extreme challenge which will test your
strength, stamina and mental resolve. The best way to approach the challenge is
by splitting the 1000 push-ups into manageable sets with a rest period in
between. It will probably take you a number of weeks to build up to the 1000
press-ups, even with long rest periods. Once you achieve this landmark your aim
should be to reduce your rest period time and / or increase the number of
repetitions in each set. An example of how this could be achieved is shown
below:
Week 1: 50 sets x 20
repetitions / Rest period per set = 4 minutes
Week 2: 50 sets x 20
repetitions / Rest Period per set = 3 minutes
Week 3: 40 sets x 25
repetitions / Rest Period per set = 3 minutes
Week 4: 40 sets x 25
repetitions / Rest Period per set = 2 1/2 minutes
Week 5: 40 sets x 25
repetitions / Rest Period per set = 2 minutes
Week 6: 33 sets x 30
repetitions / Rest Period per set = 2 minutes
Week 7: 33 sets x 30
repetitions / Rest Period per set = 1 minute
Week 8: 25 sets x 40
repetitions / Rest Period per set = 1 minute.
The above is for
illustration purposes and it is up to the individual how they attempt the 1000
press-up challenge. Should you feel faint, dizzy or unwell during this workout
you must stop immediately.
Take the One Thousand
Push-up Challenge today at the home of sport and fitness challenges.
