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:

Warmup
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

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Posted November 25, 2010 by Tom 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 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 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 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

Posted November 14, 2010 by Tom Delaney in Physical Training

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