Archive for August 2012

DELANEY’S DAILY PT – AUGUST 27   Leave a comment

The design for today was a single workout integrating a ruck run followed by an upper body exercise routine integrating a pull-up bar, a BOSU Balance Trainer, and a Swiss Ball. Looked like this:

A. 3.2 mile ruck run with 30 lb weighted vest, and a faster Black Lab: 29 min, 55 sec
B. Regular pull-ups: 1,2,3,4,3,2,1
C. BOSU Atomic Crunches & Regular Crunches: 2×5
D. Chin-ups: 1,1 (fatigue set in)
E. Swiss Ball Stirs: 1 minute
F. Narrow Grip Pull-ups: 1 (definitely done)
G. BOSU Crunches: 2×5
H. Dips: —

OK, so PT tomorrow morning, 0600 at Harriett Island (Saint Paul, MN). Dress for weather. Let me know if you’re going to be there! Contact me at!


MOTIVATIONAL MOMENT #1   Leave a comment


After pilot testing a revised Army Physical Fitness Test (APFT) with five events, the U.S. Army has determined to maintain the 3-event APFT for the near future. The maintained three events are: push-ups, sit-ups and the 2-mile run. In a report from U.S. Army Training and Doctrine Command (TRADOC), Stephanie Slater states “TRADOC has determined that baseline Soldier physical readiness would be most effectively measured if linked to Warrior Tasks and Battle Drills, known as WTBD — tasks and drills determined over the last decade of war to be critical while conducting unified land operations…TRADOC will initiate a comprehensive study of Soldier fitness requirements to determine the best method to measure baseline Soldier physical readiness. The objective of the study is to select and recommend test events that have a functional connection to WTBD, and accurately measure baseline fitness against valid performance standards. The study is expected to begin in October 2012 and will include fitness experts from across the Army.” If you want a structured program to prepare for the APFT, contact me (Tom Delaney) at You can plan to prepare for the current APFT by reviewing TC 3-22.20, available for download HERE. You can read the full article from TRADOC HERE.



Any tactical or military fitness course is going to require you to perform plenty of push-ups. The Perfect Push-Up is a tool that will help anyone get the most out of their push-up regimen. I have owned and used both the basic as well as the portable set. I keep one at home and keep the other one with me when I go to work or wherever I go. The Perfect Push-Up was developed by Navy SEAL Alden Mills, who himself has an incredible life story. Anyway, this product is simply effective. You’ll get mre of a workout during your push-ups, and your stats will improve. On eof the most imprtant things I loike about this prooduct, is that it is affordable. I dropped about $22 to get the portable set (my favorite). In addition, this is a durable product. I have put both sets through heavy use, and they are as strong and as intact as they day I bought them. Personally, this is essential gear for me from now on. The portability, effectiveness and durability can’t be beat! You can check out more info on the Perfect Push-ups at the Perfect Fitness website HERE.



I have used the V-Max 50 lb weighted long vest for ruck runs on a weekly basis, and at times daily basis, for more than two years. Running outside year-round in Minnesota means exposing gear to sun, humidity, rain, snow and freezing cold, all the while putting stress on the materials and construction of gear through application in physical training. My V-Max vest has withstood it all, and today looks and works as well as the first day I got it. As a matter of fact, the weighted vest was key to my success in dumping 30 lbs of weight when I decided to make that change in my life. I like the 50 lb long vest because it has enough capacity to carry the maximum amount of weight that I ever look to run with, and has the mesh chest pocket for stowing a cell phone or small flashlight. All in all a great piece of gear for ruck run training. You can look at V-Max vests or varying sizes, capacities and designs at WEIGHTVEST.COM, click HERE.


I have been doing suspension strap training for over a year now. What I like about suspension strap training is that it is a totally portable set-up that gives you a wide variety of resistance training (gravity, your bodyweight and your angle of incline) options. As a matter of fact, most of my suspension training exercises involve whole body movement, whether slow or explosive. On this last point, suspension training can also be a little easier on the joints than movements involving impact – and here I am especially thinking about knees. Anyway, I initially learned suspension strap training techniques with a TRX set at my local YMCA. TRX is a very good product and I have nothing but positive things to say about it. That said, I couldn’t afford to buy my own. Then one day I was walking through Menard’s (of all places) and they had RIP:60 sets on clearance for $55. I looked it over, determined it looked a lot like a TRX set, and brought it home. My RIP:60 set has become a mainstay of my training regimen during the work week. During lunch, I can change and go to a local parking lot and get in a total beat-down workout and be back at my desk within the hour. It is an understatement to say I am very happy with the price, durability and utility of the RIP:60 product. I wish I had bought three or four more to hand out to friends. In terms of comparison to the TRX, I personally would say they are very comparable. They have some differences in design of the loops at the ends of the strap. RIP:60 has a large nylon encased loop with a movable hard plastic handle. This allows a lot of different set-ups for both hands and feet. If somebody sends me a TRX, I’ll do a more detailed comparison. For now, I can tell you that a RIP:60 is a solid buy and a very valuable addition to your workout gear. You can check out the RIP:60 Suspension Trainer and linked products HERE.


Here’s a new educational vid from Scooby, a genuine good guy. I like Scooby’s sincere no-ego personality and “yeah” he really is an energized and motivated guy when it comes to physical fitness. The “goblet squat” is a great exercise that I learned from MGySgt Paul Roarke’s (USMC Ret) “Corps Fitness” – the program that helped me dump 35 lbs, get into obstacle course racing, and never look back. This one will get you into rock solid fightin’ shape! Squats with no weight, or “air squats,” is the place to start, and we do a set of 30 when we complete the MARSOC A & S “Short Card” workout . Goblet squats are a way to throw some weight in the mix to do sets and fewer reps so as to build explosive power. I use a dumbbell, but you could also use a kettlebell, an ammo box, a cinder block or whatever you have that’s the right weight and you can cradle on your chest and under your chin. Explosive power is not only valuable for the lifting movement you see completed in the squat, but also for situations that require sprinting. Learn from this vid, and put it in your program. Let me know how it works for you! – Tom