Archive for the ‘corps strength’ Tag

MOTIVATION MOMENT #7 – DELTA COMPANY MOTO RUN   Leave a comment

Another beautiful day at Marine Corps Recruit Depot – San Diego! How DO they do it?

JASON JAKSETIC’S 100-MILE SNOWSHOE RACE VIDEO   Leave a comment

This is the story of Jason Jaksetic’s 100-mile snowshoe race. Like it says, “It’s about pushing past what is realistic so you can find out what’s possible.” This is the story and the guy that inspired me to take up snowshoe racing this year. I like cold weather, I like endurance challenges, and I like being in the wilderness. I’m going to start with a 10K race, but I would like to see and learn how far I can go, especially if it helps others. – Tom (Support me at www.active.com/donate/MARSOCDelaney)

“MOVE” – SHORT VID ON TRAIL RUNNING   Leave a comment

Trail running doesn’t need to end when the snow flies. I am geared up and ready for snowshoe trekking this winter, and raising money for the Marine Special Operations Command (MARSOC) Foundation. Watch this vid and stay motivated!

DELANEY’S DAILY P.T. – NOVEMBER 21, 2012   Leave a comment

Let the T-Day counter-offensive begin! The end of the work week is for ruck runs and my own version of the MARSOC Short Card. You can replicate this workout for yourself, adjusting distance, weight, and reps. Contact me if you want help doing that. Here’s what got done today:

3.1 Mile Brickyard Trail & Hill (0.9 mile, 300 ft ascent) Intervals (Night Run)
Modified MARSOC Assessment & Selection “Short Card”
30 lb Weighted Vest

1. Interval 1:
a. Regular Push-Ups 10
b. Squats 30
c. Reverse Dips 5
d. Crunches 20+
e. 8-Count Burpees 5

2. Interval 2:
a. Wide Push-ups 10
b. Bench Jumps (2.5 ft) 15
c. Reverse Dips 5
d. Flutter Kicks 30+
e. 8-Count Burpees 5

3. Interval 3:
a. Diamond Push-ups 5
b. Star Jumpers 30
c. Reverse Dips 5
d. Back Extensions 30
e. 8-Count Burpees 5

4. Interval 4:
a. Regular Push-ups 10
b. Lunges 30 (30L + 30R)
c. Reverse Dips 5
d. Hello Dollies 30
e. 8-Count Burpees 10

5. FINISH: Pull-ups 3 x MAX

DELANEY’S DAILY P.T. – NOVEMBER 9, 2012   Leave a comment

Today was short and simple, a 30 lb (weighted vest) ruck run down trail for 5K, including a 1.5K/100m hill ascent. This is my Harriett Island and Brickyard Trail route and I will be organizing my weekend runs here into fundraising for the Marine Special Operations Command (MARSOC) Foundation. In the winter, I will be humping this trail and hill with snowshoes. I am looking forward to the challenge! – Tom

MARINE CORPS INITIAL STRENGTH, PHYSICAL FITNESS & COMBAT FITNESS TESTS   Leave a comment

Today, on the eve of their 237th birthday, the Marine Corps publicized their web page detailing the three fitness tests used for assessment, selection and qualification in different phases of basic Marine Corps training. This is a very informative web page with excellent text and illustrations for anyone who wants to know more about physical qualification in the Marine Corps. Note thatyou do not have to be a Marine to put Marine Corps training to work in your own quest for physical fitness. If you want to be fit like a MArine, well then start training like a Marine. What I most appreciate about the training regimens published by the MArine Corps is that they do not require exotic equipment, and they are already proven effective, not experimental. If you are looking for affordable, effective and sustainable physical training, the MArine Corps is a great place to find it! I am speaking from experience on that one! Check out the Marine Corps fitness tests HERE.

If you or your team wants to plan a fitness assessment and organize physical fitness training for work, home and community, give me – Tom Delaney – an e-mail at greatriverfitness@gmail.com. We will develop a customized program that is affordable, sustainable, effective and most of all – HIGHLY MOTIVATING!

DELANEY’S DAILY P.T. – NOVEMBER 8, 2012   Leave a comment

I completed my Monday, Thursday, Saturday workout today, because..after all…today is Thursday!

1. Speed Bag Warm-up 5 mins
2. Underhand Lift/Curl/Press (70 lbs) 3×4 & BOSU Bikes
3. Behind Neck Press (70 lbs) 3×6 & BOSU Crunches
4. Overhand Lift/Curl/Press (60 lbs) 3×5 & BOSU Flutter Kicks
5. BOSU Prone Triceps Press (60 lbs) 3×5 & Side Leans (60 lbs)
6. Bench Press (110 lbs) 3×5 & Ab Straps Wipers
7. Regular Pull-ups 1,2,3,4,3,2,1
8. Chin-ups 1,2,3,2,1
9. Narrow Grip Pull-ups 1,2,3,2,1
10. Commando Pull-ups with Leg Extension 1,2,3,2,1
11. Regular Perfect Push-ups 2,4,6,8,10,8,6,4,2
12. Wide Perfect Push-ups 4,8,4
13. Narrow Perfect Push-ups 4,8,4
14. Regular Perfect Push-ups: 4,8,6
15. Dips 1,2,1
16. Stretch 20 mins

You can replicate this same workout for yourself by modifying the weights and how far you go up the pyramids for pull-ups and push-ups.

If you or your team want to design a customized physical fitness assessment and program, contact me – Tom Delaney – at greatriverfitness@gmail.com, and we will make it happen!