Bergen Marathon World Record Holder is in his 40's

                      

Nick Grainge, from South Wales, ran the Grim up North Marathon with an 80 pound Bergen (rucksack) strapped to his back on Saturday, October 26, 2019

The 45-year-old managed to complete the marathon in 5 hours, 39 minutes and 17 seconds - beating the previous record holder Michael Barker who ran it in 5 hours and 43 minutes in 2016.

Mr Grainge took on the challenge to show people that anything is possible if you put your mind to it.

He said: "I wanted to prove to people that anyone can bring themselves up from nothing.

"You can do anything if you just put your mind to something. You can achieve what you want.

"It's not about being the fittest, it is just about being the best you can be and getting healthier."

Watch Nick's journey on the link below:

https://www.facebook.com/645278478/posts/10156732862708479?d=n&sfns=mo

https://vimeo.com/373912370?outro=1&ref=fb-share&fbclid=IwAR0KjMQEYE0LaJWAMGYUEPlPOEtKNSB_Xc_q5sLVMEPXZrIZ_hYh1ca6-wE

The father-of-one joined the British Armed Forces in 1992 before joining the SAS, working as a Personal Training Instructor.

He left the armed forces in the mid-2000s and then worked in civilian security in Middle East for 11 years.

Nick credits this experience in the military and his passion for weighted fitness for inspiring him to set up his own company, Elite Outdoor Fitness, which he founded in 2014.

Nick said: "During my military career, I initially worked with people who had sustained catastrophic injuries but later began training all kinds of people.

"When I left the forces I was determined and invested in starting my own company to help people.

"We work with all different kinds of people and it's not just about weight loss, it's about building confidence and improving people's lives."

Nick, was supported by friends, family and clients during his world record breaking attempt and was also tracked by social media users on the app Strava.

He credits this sense of support and community as the key to any success.

He said: "You don't achieve much on your own, you do with lots of people around you supporting you.

"We've changed peoples lives but we do it as a group. It's a great community.

"It's all about taking yourself out of your comfort zone with people around that support you.

He added: ""My family are very proud of me though I think my wife thinks I'm a bit mad - though I think they've got used to me doing mad things.

"The marathon has taken a lot of hard work and effort because it is way off the scale but I really wanted to inspire others.

"If more people take the challenge to make themselves fitter and stronger, the world would be much more positive."

The world record attempt raised more than £1,800 for Age Cymru, a charity which supporters older people in Wales.

Nick, the Bulletproofbodies Team salute you.

Video: https://www.youtube.com/watch?v=2I95MhnrE-E

https://www.yorkshireeveningpost.co.uk/news/people/former-sas-soldier-breaks-guinness-world-record-leeds-820987

Specific training for the Fandance

                        

If an exercise routine is correctly planned and properly adhered to improvements in physical strength will result as the body adapts to the load. Exercise is one method of making the body accustom itself to handle the imposed training loads. For adaptation to take place, the following must be given strict attention to during both the planning stages and the implementation of the plan afterwards.

     The stimulus magnitude, more commonly referred to as the overload

     Accommodation

     Specificity

     Indivualization

The stimulus magnitude

The correct amount of stimulus or overload brings about positive changes in the athletes physical state. This load must be greater than what the body is normally accustomed to for a positive change to take place. There are two ways to manage the adaptation process. One is to increase the intensity or volume, and the second is to select different exercises.

Training loads are divided into these categories:

     Stimulating-the magnitude of the load is above the neutral level which allows positive physical changes to take place.

     Retaining-also known as the neutral zone as the body is just maintaining its present condition

    Detraining-too much of a good thing causes a deterioration in performance, the functional capabilities in the athlete or both the performance and functional abilities.

Accommodation to training

Accommodation to training is the second part of the adaptation process. If the same load and the same set of exercises are consistently used time after time the body soon adapts, and then stops making progress.

"This is a manifestation of the biological law of accommodation, often considered a general law of biology". According to this law, the response of a biological object to a given constant stimulus decreases over time. Thus, accommodation is the decrease in response of your body to a constant continued stimulus. In training, the stimulus is physical exercise."  Inefficiency occurs due to the accommodation law if standard exercises and training loads are used over long periods. Training stimulus MUST vary in order to be beneficial.

This training stimulus must be as specific as possible to the sport or activity one is training for in both muscular coordination and physiological demands. A high transfer of training results when using specific exercises during the training session. However, these two requirements (the same standard exercises and training loads) present problems for the elite athlete. The training has to be variable to avoid accommodation and yet stable enough to satisfy the demands of specificity.

To avoid the staleness that accompanies accommodation, qualitative and quantitative alterations are made to the plan. Quantitative changes are those changes made to the training loads. Qualitative differentiation results in the selection of different yet specific exercises. Elite athletes require broad qualitative changes to their programs to remain on top of their sport.

Specificity of training

Specificity of training is the holy grail of all sports coaches. Without specificity, the sessions are for naught. Most every coach and athlete knows that resistance training increases muscle mass and strength. And, that endurance training increases positive changes in aerobic capabilities. 

Described another way, specificity simply means a transfer of training effect to the sport or activity being trained for in the first place. But, just why is this transfer so important? Because of the positive results on the playing field, that's why.

Standard deviations of measurement indicate the crossover effect of properly designed specificity training regimens to be dependent upon movement velocity, joint angle, and production of force amongst others. These must mimic the actual sport conditions in the areas previously mentioned.

Individualization of training

Everyone is different and the same training program will not work for everyone. It is ludicrous to set up a professional, college or experienced athletes' routine for a novice strength athlete. Yet it is done in countless High Schools worldwide every single day. If the coaches would take the underlying principles of the program and make the necessary modifications to fit their athletes then positive adaptive progressions would be the result. These principles should be creatively applied, not cookie cutter applied straight across the board, but correctly applied.

Average routines are for average people not those with training experience. These individuals need special treatment in their program design. Routines are best made with the end result constantly kept at the forefront. With the athletes needs kept in the forefront and the two meshed together so the sum is greater than either part. Synergy of action, transference of training, hard work and fun all combine to produce a positive training effect on the athlete.

All quotes taken from Science and Practice of Strength Training, Zatsiorsky, V.M. Human Kinetics 1995

Danny M. O'Dell, M. A. CSCS*D is the co-owner of The Explosivelyfit Strength Training Gym and Explosivelyfit.com both located in Nine Mile Falls, WA. He is a Certified Strength and Conditioning Specialist, recognized with Distinction by the National Strength and Conditioning Association. He has a Masters Degree in Human Services and is a strength and conditioning coach in a local School District along with being a member of the Washington State Coaches Association.

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The World's Toughest Military Training

                   

A few years ago, I bought a book about the Navy Seals and how they worked out. I tried to find the book as a reference for this article, but couldn't find it. 

Either way, I've retained some information from memory that I'd like to share. First of all, there were four main parts to the Navy Seals program: upper body training, core training, stretching, and cardio.

For some reason, the book did not talk about lower body training. Either way, the workouts presented in the book were very minimalist and 100% bodyweight exercises. I remember in particular the format of the workouts. The used a pyramid style of training.

For example, lets say that your workout consisted of pushups and pullups. Here's what the workout would look like using the pyramid method:

Pullups, 1-2-1 reps

Pushups, 2-4-2 reps

You can either alternate between the two exercises, or just rest in between each set. The Navy Seal book actually features 2-3 variations of each variations for each workout. The core workouts followed a straight set approach. For example, if you were doing situps and leg raises, the workout would look like:

Situps, 4x25

Leg Raises, 4x25

Naturally, this is not how the Navy Seals actually train. If they did, then I'd be afraid that the strength and conditioning programs of out military were not optimal for combat. However, what this book does is open up people to the idea that they can train like the military in the comfort of their own homes.

Military Workouts for Fat Loss

People are marveled at how incredible well conditioned the military is, despite training with just their bodyweight. The truth is that the military training program has transformed over the past few years. They've gone from training primarily with bodyweight to incorporating a lot of different training methods.

Some military programs have full gyms were soldiers perform strength workouts similar to bodybuilding and powerlifting programs. Others focus primarily on Crossfit and Kettlebell training regimens. But, if you were to enter basic training tomorrow, you'd be exposed to 100% bodyweight training.

Hence, the base of military fitness still lies in basic bodyweight movements. The Navy Seal book focused on pushups, pullups, core training, and swimming as the four fundamentals of training. I personally feel that all you really need are pushups, pullups, bodyweight squats, and situps to develop a base level of strength and fitness.

Military Principles for Fat Loss

It's not really the exercises that are special, but it's the principles that the military follows that gives them such great results. They could probably achieve better results than you can, even if you had a better workout program at your disposal. The reason is that they follow two very important principles that can help achieve success with any goal you may have:

Train Early in the Morning

Training early in the morning will jump start your metabolic rate and have you burning fat all day long. The days I workout first thing in the morning, I feel incredibly hungry and energetic throughout the day. I'm alert, and ready to get things done.

Training is Mandatory

There are no excuses in the military. That's why they're so disciplined and they get the results they get. If you have goals to achieve, there's no way you'll achieve them if you don't actually do your workouts. Start today by getting rid of all the distractions and excuses you might have.

Military Cardio for Fat Loss

We've discussed workouts, exercises, and principles. Now we get to the fun part - cardio. Actually, to most people cardio is not fun. Especially me. When you look at traditional military workouts they do a lot of running, and a lot of swimming. They also do a lot of circuit training and obstacle course training.

They pretty much do cardio everyday and all day. They're always on the move. So what can you learn from them? Well, one of the biggest aspects to their is that they are in a large group. You don't need to start some workout club, but running, swimming, or biking with a friend will help you get your extra cardio in.

When I was in Karate, I performed my best when I was fighting or competing against someone who was able to push me hard. My friend Dominic and I were of equal strengths and techniques. So when we fought, there was war. But it was fun, and we both burned off a ton of calories during the workout.

Putting it All Together: Military Style Workouts you can Do at Home

Well, if your goal is to get started with some basic military training, then you should take the following steps:

Stick to the basics: pushups, pullups, situps, and squats.

Get a friend to workout with. Make sure you push each other.

Train first thing in the morning.

Make sure you train on a consistent schedule. Don't let yourself make any excuses.

Find a fun activity to perform. This is the best cardio.

The last step is to actually get yourself a very basic bodyweight program you can do at home. My suggest is the Average Joe Fitness Program. For more information on this amazing manual, check out my site, WorkoutWithoutWeights.Net [http://workoutwithoutweights.net/]

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