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12

I cannot provide a link to an official analysis of the training/instruction program of an elite military facility. What I can do is tell you of my own personal experience with it. You mentioned the lack of regeneration and rest, and you are absolutely right. The idea behind the selection process is to completely maim you psychologically and put you to the ...


12

The end of February is twenty weeks away. With that much time until the competition, you should periodize your training into a general preparation, specific training, and competition lead-up. Doing just push-ups might work too, but you will achieve better results with a more balanced approach. General preparation - 6 weeks For the general preparation ...


9

At the novice stages, all activities can improve general fitness. As one progresses, however, all attributes improve in more activity-specific ways. This is less true of attributes like strength and more true of attributes like cardio. We have a general cardiovascular capability, which can be measured by activities we are not accustomed to or by VO2MAX. But ...


9

Any training can cause injury I am wary of bodyweight training just as much as I am wary of barbell training. Both have their risks, including tendonitis, shoulder trouble, and back problems. Overtraining is an issue under any overzealous progression. What you are looking for is not marked by any particular tool, but by cautious progression. Workout ...


8

If i got your question right, you can't do a single push-up and you want to change that. There are several ways to make "easier" push-ups. You can try to: do them on your knees standing/leaning against a wall with your hands in a higher position, on a chair or sth. If you just want to be able to do push-ups, i think you can start by doing some of these ...


7

The ideal scenario is to test your breakfast during training, as the last thing you need is to eat something that upsets your stomach. I'm not a triathlete, but have run several marathons. For me porridge with honey worked well, with a banana nearer the start time. Personally I wouldn't have the fruit salad, but everyone is different. If you have ...


6

Your absolute best bet is going to be finding a decent instructor (not a coach, although they can be the same person, it isn't often you find both in one entity) and getting stroke instruction. Swimming is a very form intensive sport, to where correct form has a significant impact on both competitive times and on longevity. Bad form can easily wreck ...


6

If your goal is to have strong, defined abs that plan will do nothing for you. Worst of all the volume of situps it involves could be dangerous. Getting abs is a tough process that requires two things: Fat loss - as mentioned in the comments, fat loss cannot be targetted. To hav visible abs, you need to get your body fat below 15%, possibly further ...


6

I've been an avid Spartan Race competitor myself. By experience I can certainly say some people doing the obstacle race are not in shape. One of my buddies completed the race at 270lbs (30% bodyfat) in a couple hours. Speaking for me, I am a natural bodybuilder and doing such races are pretty rough for me. Despite having an awesome physique, my legs become ...


6

Congratulations on opting for a healthy lifestyle. It is way too easy to get into the trap of a sedentary lifestyle. The younger you start getting back in shape, the easier it is with more lifetime benefits. If you have any medical problems check with your doctor first. (Standard disclaimer, but worthwhile. Even at your age you may have signs of a ...


6

How to know Well, since our friends looking at the problem in a very "sports science way" I will rephrase and add more details (which may not be as practical as you think. Please refer to an expirienced trainer to be the judge of the symptoms below (Self judgments can be too soft and over sensitive sometimes)) "Overtraining" might be to blame if your ...


6

I'd go with either a dumbbell set or a squat rack and barbell. Those give the most bang for your buck. Free weights are manageable. You can do it. Research basic strength programs. A good sign that you've accidentally found a bodybuilding program (which you don't want) is if you're doing three variations of the same movement (EZ-bar curl...and a ...


5

Rule #1: keep it simple Rule #2: make a plan and stick with it (at least for 2-3 months) Rule #3: don't hurt yourself I've been using a combination of my home gym and the local YMCA for many years AND actually get more of a workout at home. I tend to go to the Y for more 'social' aspects. Given that, I think you need to include some 'social' aspects to ...


5

A difference of 0.3" (a little more than a quarter of an inch) is within acceptable measurement error on something like this. The answer to your question is: BMI does not matter for individuals A perfect example for the reason why is with the two tickets you included in your question: On Mar 4 2014 you had BF% of 16.2% and BMI 25.5 On Mar 23 2014 ...


4

Ask yourself this question: What's the likelihood of re-injuring the finger? The finger will take as long as it takes to get better, and running isn't going to change that significantly enough to worry about it if at all. As long as there is a low likelihood that you are going to hurt the finger again doing any activity, there is no reason to avoid ...


4

If you can't yet do a full push-up, I'd work on your planks (from your elbows and also from a full push-up position), trying to keep your entire trunk, abs, and butt squeezed for several sets of 30 seconds to a minute. I'd also do incline push-ups using a wall or chair, and try some Down Dog from yoga.


4

Jim Bathurst, known for his web site Beast Skills, says in his human flag tutorial: If you can do several full range handstand pushups against the wall, then you’re well on your way to getting the flag. Overcoming Gravity, a popular book on gymnastic training for adults, has a chart comparing the difficulty of various skills. In the chart, a full human ...


4

I think the most versatile shoulder exercise is the handstand push-up (HSPU) or a variation of it. The benefit of this movement is that no equipment is required. I understand that as a personal trainer, your clientele may not have the ability to perform this exercise, so there are quite a few options for scaling based on the fitness level of the trainee. ...


4

Tracking information is always a pain, because there really aren't any good apps for during, as you always have to be interrupting your workout to enter your weights, reps, etc. What I ended up doing was tracking food and sleep along with workouts in just a regular notebook or datebook, and then adding notes about how I felt if I had a particularly good or ...


4

The "notebook & pen" is great from a "in use" perspective. As John says, the notebook or - as I prefer - index cards do better in the gym than smartphone/tablets. Both for the training program itself and for taking notes on weights, reps and effort. However, for the other perspective, when you capture the context (sleep, food, subjective info) and want ...


4

Similar to the answers above - you should not experiment on the morning of your triathlon. Practice in the week leading as to what your stomach can handle with foods that are predominantly carbohydrates based. Have a look at some of the links below that support the answers mentioned (they aren't all triathlon specific but give a good indication of pre-race ...


3

The body does not store complex carbs directly as fat, usually. The study you read might have been referring to a condition called insulin resistance. For carbs to be stored as energy it requires the release of the hormone called insulin. Insulin will direct blood glucose into your cells to eventually be stored as glycogen, however if you fuel up on too many ...


3

Explosive Leg Power Training To train for explosive leg power you need to incorporate plyometric or explosive strength training. Plyometric exercises improve your neuro-muscular control, as well as your strength and power. However, because plyometrics are demanding, you do need to have a basic level of strength. Training for the Standing Broad Jump (Also ...


3

As you stated, there are two types of endurance - Cardiovascular, which is the ability of the body to deliver blood, oxygen and nutrients to working muscles, and the ability of the muscles to use that oxygen to do work. The other is muscular endurance, which is the ability of a muscle to do work without fatiguing. Cardiovascular endurance is stressed by ...


3

Although I cannot fully answer this question with specific scientific evidence, I can provide input that supports the assumptions of the original question. The original author assumes there is a scientific basis for the physical fitness programs used by the elite fighting units of the United States' military. At least one response called this assumption ...


3

Set and rep ranges vary based on the immediate goal. Some programs have you vary the sets and reps over the course of the program. But assuming you have enough weight to make the work challenging, here is the rough break down of what rep ranges do for you: 1-3 reps: primarily myofibrilar hypertrophy. This helps you build the ability to lift heavier ...


3

Before jumping into the world of supplements, it's healthy to know a few things: The relative usefulness of supplements is way oversold. Certain supplements have a proven track record, with lots of research to back it up like Creatine Monohydrate. Other supplements have no track record, or have inflated prices. Assuming your diet is an athlete's diet ...


3

Given your context (child, disabilities, beginner), I would aim for kettlebell(s) combined with focused, timeboxed workout routines, e.g. tabatas A kettlebell is simple, robust and can be used for a variety of functional exercises that match your need in terms of a relatively heavy disabled child. No moving parts, can be left outside and inexpensive ...


3

BMI simply measures the relationship between your weight and height and doesn't care if the weight is muscle-based or fat-based. You're focusing on the wrong thing: your body fat in the first measurement was 16.3% and it changed to 13.3% in the second. The second value fell within the range of your ideal body fat. You also lost over 2-kg in body fat, all ...


3

One possible explanation for the height discrepancy: consider that throughout the day, your precise height is not constant. In the morning after you wake up, you are actually slightly taller than you are in the evening when you go to bed. Another explanation is variability in posture, as well as measurement imprecision. As has been mentioned elsewhere, ...



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