Archive for November 2010

MGySgt Roarke’s (USMC) Workout of the Day – November 25   Leave a comment

Here’s Master Gunnery Sergeant Paul Roarke’s (USMC Ret) WOD for today, from his training blog:

Behind the Neck Pull-ups 1,2,3,4,5,4,3,2,1 with Regular Pushups 2,4,6,8,10,8,6,4,2
Chin-ups 2,4,6,8,10,8,6,4,2 with Wide Pushups 4,8,12,16,20,16,12,8,4
Commando Pull-ups 2,4,6,7,6,4,2 with Diamond Pushups 4,8,12,14,12,8,4
Wide Pull-ups 1,2,3,4,5,4,3,2,1 with Clapping Pushups 2,4,6,8,10,8,6,4,2
Kettle Bell Press 62 x 15,15,15 with Regular Crunches 50,50,50
Kettle Bell Upright Rows 62 x 10,10,10 with Flutter Kicks 50,50,50
Kettle Bell Squats 2 – 40’s x 10,10,10 with Elevated Crunches 50,50,50
Kettle Bell on arm swing (switching hands on up swing) 40 x 10,10,10, with Hello Dollies 50,50,50
Kettle Alternating Presses 2 – 40’s 10,10,10 with Side Crunches (50 each side) 100,100,100
Kettle Bell Hammer Curls 2 -40’s 10,10,10 with Leg Raises 50,50,50
Neck Harness 40 x 12, 12, 12 with Reaching Crunches 50,50,50
Good Stretch and cool down

Posted November 25, 2010 by Tom & Nicki Delaney in Uncategorized

Foot Training for the Tactical Athlete   Leave a comment

Sven Parker of Marine Corps Community Services – Camp Pendleton’s Fitness Department recently wrote an article entitled “The Tactical Athlete: From the Ground Up” explaining prioritization and techniques for training of foot musculature and performance. “The key to foot training is prevention. If we can prevent foot injuries, then we are providing more effective training,” writes Parker. Read the full article HERE.

Posted November 21, 2010 by Tom & Nicki Delaney in Uncategorized

Swimming: Drills vs. Volume   Leave a comment

A recent article by Mike Ricci for Active examines the topic of when swimming drills or swimming volume work best in a training program. Ricci also lists tips for increasing your swim volume and essential drills. I also recommend to anyone interested in swimming as a training program component that they take a look at Terry Laughlin’s book Total Immersion. Read Ricci’s full article HERE.

Posted November 18, 2010 by Tom & Nicki Delaney in Uncategorized

Moto Run Day!   Leave a comment

Today is “moto run” day for graduating class Mike Company at Marine Corps Recruit Depot – San Diego, and for you too! I myself attempted the “moto swim” today, and broke my second pair of practice fins! Get out there today and do your thing! Need motivation? Watch the full videos of Mike Company’s moto run HERE and HERE!

Posted November 18, 2010 by Tom & Nicki Delaney in Uncategorized

6 Tips to Push Past the Pain   Leave a comment

There are physical and mental dimensions to top physical performance. Sometimes the mind has the willpower to carry on, but physical resources are exhausted. Sometimes the mind goes into “quit” mode, when physical resources are far from exhausted. An increasing amount of research demonstrates that the human being has physical capability far beyond what the brain commuicates to itself in endurance events, and that there are specific strategies for training the mind to recognize and tap into some of these hidden reserves of strength and fortitude. A recent article by Christopher Percy Collier for Active identifies 6 strategies for “pushing past the pain.” Read the full article HERE.

5 Marine Moves to Stay Lean and Mean   Leave a comment

The Marine Corps sets a high priority for physical fitness, and whether aspiring to wear the anchor, globe and eagle or not, there is a lesson or two to be learned from “the few and the proud.” Recently NBC – San Diego ran a report featuring five basic exercises that will help anyone get into better physical condition. Watch the full video HERE.

Workout of the Day for November 15   Leave a comment

I will be down at Harriet Island Regional Park at 6 AM tomorrow morning for PT. The WOD planned for tomorrow:

1. 5K Run
2. 30 Push Ups
3. 30 Air Squats
4. 30 Crunches
5. 10 Burpees
6. 10 Windmills (stretch/relax)
7. 30 Push Ups
8. 30 Mountain Climbers
9. 30 Flutter Kicks
10. 10 Burpees
11. 10 Cherry Pickers (stretch/relax)
12. 30 Push Ups
13. 30 Star Jumpers
14. 30 Back Extensions
15. 10 Burpees
16. 10 Chain Breakers (stretch/relax)
17. 30 Push Ups
18. 30 Lunges
19. 30 Hello Dollies
20. 10 Burpees
21. 10 Trunk Twists (stretch/relax)
22. 3 max sets of dead hang pull ups
23. 3 max sets of dips
24. 3 max sets of cable up-swings

Stew Smith (Navy SEAL) on the Importance of Breathing   Leave a comment

The following is a short piece writte by Stew Smith (Navy SEAL) on the importance of breathing. I am reprinting it here from his September 2010 Newsletter:

Breathing — of course it is important in everything we do. From athletic performance, shooting, and relaxing, we all have had to control our breathing in some fashion. But did you know that you can speed up and slow down your central nervous system by learning some breathing techniques? Did you know you can fail a running test one day and by learning to breathe properly you can pass it the next day?

I never really thought about how important breathing is until I compared it with two other things we need to do in order to stay alive. We have all heard that “you can live for weeks without food and only days without water.” But did anyone ever add “and only minutes without air?” It is true. We breathe more than 20,000 times a day. It is the first thing we do when we are born and the last thing we do when we die, so it makes sense to become good at breathing.

Over the past five weeks, I had the honor to work on a contract with the 4th Infantry Division training soldiers to be better performers both as soldiers and as citizens. This program, run by the, is all about performance optimization and helps military and law enforcement personnel deal with the stresses of their job and gives them tools to integrate back into society. One of the many tools the soldiers take away from the training is the different types of breathing skills.

The types of breathing that we teach are skills used by professional athletes, NASA astronauts, skilled marksmen, as well as avid runners or swimmers. The following skills will help you relax, pep yourself up, as well as maintain performance as needed for the job you have to do:

Relaxing Breath Has anyone ever come up to you and said, “Relax � take a breath?” Often when we get spun up, anxious, or nervous about something, we get to a point where we just react and not control our words or actions. By simply breathing FULL inhales and exhales for a few minutes you can slow down your nervous system and this will allow for you to think clearly, fall asleep, or calm your nerves from a stressful day. Here is how you do it. Inhale through your nose for 3-4 seconds opening up your entire lungs. Make sure you get the bottom part of your lungs full of air then slowly exhale through your mouth for 6-8 seconds. Your breath ratio is 1:2 inhale to exhale. Measure your pulse and you will see a difference in your beats per minute. Try this before you go to sleep for a few minutes and you will find yourself falling to sleep faster.

Wake Up Breath Have you ever sat through a long presentation or class struggling to stay awake or had long hours of the night shift or guard duty? Here is a way to stimulate your nervous system without having to use caffeine or nicotine. Breathe in and out of your nose as fast as you can but very shallowly for about 15-30 seconds using only the top of your lungs. It should resemble a young child about to have a temper tantrum. Basically you are spinning up your speed up side of your central nervous system. Your heart rate should increase and a slight sweat should start to form as you feel the blood increasing its flow to your brain.

Running Breath Ever see people running across a finish line of a PFT huffing and puffing uncontrollably? When you learn to breathe, you will learn to run better. Typically, good breathers use a pattern of 2-3 steps per inhale and 2-3 steps per exhale. This enables your body to get the needed oxygen to your brain and muscles as well as the carbon dioxide out of your system which will help you regulate your heart rate and perform better. This type of 1:1 ratio of inhales to exhales will allow for you to not only perform better physically, but also engage the thinking part of your brain at the same time. This type of breathing can be used tactically and in emergency situations at home or abroad where your ability to help someone and think how to respond to the situation is required.

Breathing is just one of many skills that can be used to increase your performance, regulate your central nervous system or just relax from a stressful day. Your body needs the ability to recover after any tough workout or stressful day / event. Breathing is a tool I would recommend mastering.

Good luck with your training programs. If you have any questions, please feel free to email me at

Posted November 14, 2010 by Tom & Nicki Delaney in Uncategorized

MGySgt Roarke’s (USMC) Workout of the Day – November 13   Leave a comment

Here’s Master Gunnery Sargeant Paul Roarke’s (USMC, Ret.) workout of the day as posted at his Corps Strength blog:

Cable Commando Pull-ups 5, 5, 5 with incline pushups 25,25,25
Cable crawl 50ft X 2 with a set of regular crunches on each end 50,50
Dummy drag (this is the hardest thing I do here) 40 yards X 2 with regular pushups 25, 25
Log squats (I got a ton of comments on the pic I put up of this?) 6, 6, with elevated crunches 50,50
Ammo can lift. This where I pull a 50lb ammo can up about 20 ft with a rope. I pull it up and let it down twice without stopping for one set; 2 sets with wide pushups 25, 25
12ft log flip 40 yards x 2 with Hello dollies 50, 50,
Barrel lift and carry. I carry a 55 gallon drum (with about 50lbs of water in it) 25 ft and put it on a 4ft wall. Then take it down and carry it 25 ft and put it on a 3ft wall for 1 set.
2 sets with narrow pushups 25, 25,
Wheel Barrel push.

Cold Weather Operations: The Swedish View   Leave a comment

Physical training in cold weather like we have during our Minnesota winter season challenges our endurance and adaptability. Small tasks can quickly become major challenges when snow, ice and cold temperatures combine to work against us. The below video from the Swedish Armed Forces (Försvarsmakten) explores the role of experience, leadership, adaptation, mental strategy, and even culture, in cold weather operations. This is a great video – Skål!