Archive for the ‘Air Force’ Tag

COMBAT SWIMMER STROKE: MOVEMENTS, DEMO & PROGRAM   Leave a comment

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Stew Smith (Navy SEAL) published a great article on learning the Combat Swimmer’s Stroke that ncludes a breakdown of the movements, video demonstrations, and a 5-day program for training. This is a great swimming stroke to learn for people who are training to pass physical fitness screening tests that involve swimming (e.g. PST for BUD/S slots), or someone who is just looking for an effective and fficient swimming stroke that can be used for a sustained period of time, including in open water. Check it out the ful article and videos HERE!

THOUGHTS AFFECT PERSONAL CAPABILITY   Leave a comment

slide-brainresearch-photo“Our cognitive and physical abilities are in general limited, but our conceptions of the nature and extent of those limits may need revising. In many cases, thinking that we are limited is itself a limiting factor. There is accumulating evidence that suggests that our thoughts are often capable of extending our cognitive and physical limits.” A recent article in Scientific American explores recent research on the direct relationship between thought and human performance, suggesting that too often our thoughts limit our capabilities. In addition, it is also possible for thought to tap into deeper capability and improved performance. Read the full article HERE.

STEW SMITH (NAVY SEAL) WORKOUTS – MAY 13, 2013   Leave a comment

swimpt1-300x300Here are Stew Smith’s (Navy SEAL) recommended workouts for today. Choose a workout in preparation for your fitness test or goals:

Navy SEAL
500yd Swim
Push-ups 2 min (max)
Sit-ups 2 min (max)
Pull-ups 2 min (max)
1.5 mile Run

AFPJ PAST
500m Swim
1.5 mile Run
Push-ups 2 min (max)
Sit-ups 2 min (max)
Pull-ups 2 min (max)

Army Ranger
Pushups 2 min (max)
Sit-ups 2 min (max)
Pull-up 2 min (max)
5 mile Run

– or –

Upper Body Round Robin

1 minute of pushups (min 40)
1 minute of sit-ups (min 40)
Pull-ups (min 6) not timed
Dips (min 6) not timed
Bench press 80% body weight (min 6) not timed
20 ft rope climb in body armor or weight vest (just 1… pass or fail event)
1 minute kip-ups (min 6) (pullup with a kip)
4 x 25 m shuttle run (max 24 seconds)
5 mile run (max 40 minutes) or 5 mile ruck march (75 min max, 45lbs dry weight)

STEW SMITH SAYS DO PUSH-UPS & PULL-UPS EVERY OTHER DAY   Leave a comment

Stew Smith (Navy SEAL) is an informative authority on physical fitness preparation for special operations assessment and selection (e.g. the Physical Screening Test for BUD/S selection). Recently, Smith published an article to reiterate his view that push-ups and pull-ups require a minimum 24-hour recovery period similiar to any resistance training.

This is not breaking news for the field of physical training as it has been understood for a while that 24-hour recovery periods work well in general, and therefore there are advantages in daily training programs to alternating upper body workout days with lower body workout days. For example, Paul Roarke (USMC Ret.) incorporates the alternating days approach in his Enhanced Physical Readiness System. That all said, many people preparing for special operations selection continue to perform push-ups and pull-ups on a daily basis because they understand it as a rapid way to increase their maximimum capacity for repetitions, and/or because they understand that push-ups and pull-ups will be required of them on a daily basis in the spec ops training program to which they are applying. The Navy Special Warfare PT Guide currently prescribes four days a week of pull-ups combined with push-ups, with three of those days in a row. The problem is that there is a point of diminishing returns with this approach, where gains will cease and decreases may even be observed.

One thing I am interested in is whether there may in fact be advantages to doing push-up and pull-up type calisthenics every day in the same way that there has been suggested benefits of running every day, alternating high effort run days with lighter recovery run days. In my current program for example, I alternate focused intense upper body workout days with other days with relatively lighter suspension strap training (e.g. jumping squats and lunges). It seems to be working for me, and I have the data to show it. That said, can I really narrow it down to the single explanation of how upper body workouts happen on alternate days in my program? Maybe not. But at this point, progress is progress and I am not going to fix something that isn’t broken.

You can read Stew Smith’s (Navy SEAL) full article HERE.

If you or your team want to develop a customized physical fitness assessment and improvement program that is effective, affordable and sustainable, contact me – Tom Delaney – at greatriverfitness@gmail.com. It’s what I do and my work motivates me every day! You will be just as motivated too!

USAF C-9 EMERGENCY PARACHUTE VIDEO   Leave a comment

Here’s another cool recently released video from the Air Force, this time a demo of the C-9 parachute. Awesome footage, this is a fun video to watch!

Posted November 5, 2012 by Tom Delaney in Air Force

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USAF SPECIAL OPERATIONS FORCES “MODULAR EGRESS TRAINING SIMULATOR”   Leave a comment

USAF Special Operations Command released footage of the Modular Egress Training Simulator (a.k.a. “The Dunker”) today. The simulator recreates in a controlled environment the types of challenges spec ops airmen will confront if their helicopter goes down in water. Like other versions of water survival and drownproofing, the key is to remain calm and reflexively put into action what lots of hours of training has ingrained in them. Check it out…hold your breath when the camera goes under the surface…and see what can be learned from this experience.

USAF SERE RECRUITING VIDEO – AWESOME!   Leave a comment

Warning, this video is extremely motivating! USAF Survival, Evasion, Resistance and Escape (SERE) School! Watch it HERE.