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Hi Mac
I took your course when you were in Utah back in October. (It was great). I recall you mentioning you also teach combat-oriented strength & conditioning coaching.
I am curious if you wouldn't mind giving an overview of your general programing? Do you mainly focus on the O lifts, plyos, bodyweight exercises, etc.? What emphasis do you give that most translates over into the tactical arena?
Thanks!
The answer is yes. First off, we must understand that we all perform differently and that performance can be measured by doing what you can with what you have.
It is important to take care of the combat chassis.
I train folks in a system that I developed called Combat Strength Training. CST is a system that retrofits the combat chassis so that it performs with maximum efficiency at maximum capacity.
Focusing on self preservation and longevity, CST introduces the chassis and its external components to power, strength, and agility training in all plains of motion within the full muscle spectrum range.
It enhance the chassis' performance and tactical effectiveness through maintenance, education, and combat replicated movements while following a safe, comprehensive, systematic, and progressive format.
As the chassis is upgraded it becomes a battlefield multiplier which in turn becomes a force multiplier. CST improves rate of force production, strength, muscular development, speed, quickness, proprioception, and functional flexibility.
The CST methodology works within the individual's own performance level to develop a better, more efficient, stronger, and more capable self.
When it comes to weight training, working body parts is virtually an anachronism. Isolated training of the muscle group can actually be weakening the muscle group because it needs to be used in a functional fashion. We should focus on compound exercises as they are much more functional than isolated exercises. A chin up is a compound exercise that when done with a twist can elicit a growth response,...for those of you who want to show off your peaks and valleys. If you are performing fifty 'Kipping' pull-ups until the skin rips from your hands, you are an idiot. Remember your goal when exercising. You are exercising to get healthy. Torn hands are not synonymous with health and fitness.
Instead of damaging yourself, add to your carte du jour of exercises a 'One minute Chin-Up' with a long term goal of being able to achieve three in a row. The concentric movement or upward movement should last 30 seconds and the eccentric movement or downward movement should last 30 seconds. You will feel at some point other muscles kick in to assist. This is known as muscle recruitment. All that your muscles understand is applied tension. This exercise offers bang for the buck in muscular endurance and muscular development.
Perform Olympic style lifts. Compound lifts, like Olympic style lifts, are not only superior for building strength but are also more calorically challenging and elicit greater responses which generate elevations of testosterone and HGH (Human Growth Hormone).
Performing Olympic lifts will result in greater fitness levels, increased caloric expenditure, and improved total body strength and power development.
Changing our exercises on a regular basis and manipulating our volumes and intensity every few weeks will stimulate greater growth and strength.
Before you touch anything that increases resistance, make sure you warm up properly. The purpose is to increase your body temperature to help improve muscle and tendon flexibility and pliability in order to facilitate an improved range of motion.
I am fortunate that I am still in one piece. I spent 22 in the military years as a special operations ground pounder and have had several reconstructive surgeries though at 46 I am fitter than I was at 26. I did not receive proper strength training instruction until I was 34. This saved me as I was probably on a self destructive downward spiral.
Here are a couple things I've learned and are testimony to long lasting performance.
The Combat Chassis needs to be worked in all plains of motion and in the full muscle action spectrum. In other words, we need to work in the frontal (laterally), sagittal (back and forth) and transverse (core movements) plains of motion.
In addition our combat chassis must produce a variety of actions to effectively manipulate gravity, ground reaction forces, momentum, and external resistance. Therefore we must work in the three different actions that the muscles produce: Eccentric (lengthening of the muscle), Concentric (shortening or contraction) and Isometric (equal force or maintaining length) .
I am also a firm believer in breaking down the week into sub-tasks. My four day program includes; Strength, Power, Speed/quickness, and muscular development (hypertrophy).
Speed = fast in one direction Quickness = fast in multiple directions
Training example = Sprints, focus/ heavy bag work, speed ladder drills
Combat Application = movement under fire.
Personal application=running up a flight of stairs. Running through a crowd to the safety of your vehicle. Throwing accurate punches in bunches to an adversaries bread basket.
Power = rate of force production. How much how fast
Training example = power cleans, medicine ball throws, lateral sledge hammer
Combat application = hoisting a team mate into a fireman's carry. Heaving an ammo can to a top gunner
Personal Application=throwing the table through the restaurant window. Hoisting an injured loved one into a fireman's carry.
Strength = how much
Training example = max squat, max dead-lift (three reps each)
Combat application = up righting an overturned vehicle, pulling one's self up and over obstacle
Personal Application=holding a dangling loved one by the hand. Carrying your kids or wife from point 'A' to point 'B'.
Hypertrophy = muscular development
Training example = 20 reps sets to failure
Combat application = self preservation
Personall Application=self preservation
In addition to my big four, I will work abs every day, functional balance and functional flexibility twice a week.
I think it is important that each workout is run as a circuit and lasts 30 minutes or more. Each workout must start with a 5-10 minute warm-up (run a mile, jump rope, row).
Be leery of gimmicky workouts like Cross-Fit. Though great bang for the buck and group dynamic positives, they target a narrow demographic and could do more harm than good. Cross-Fit is a great example of outcome based training where one works to a certain time or to a certain number of repetitions instead of concentrating on performance.
Work the neglected areas as well. One of the limiting factors to all upper body strength is grip strength. We are load bearing creatures. How much we can carry and for how long is usually determined by what our hands can handle. I've got a plethora of grip performance exercises I can share if interested.
Another area often neglected is our necks. Pencil neck-itus can land you with a serious injury when an eighteen wheeler T-Bones your limo or when you take a spill down some stairs. The neck supports the 'Command Center'. Simple 'Buddy-assist' manual resistance exercises performed twice a week can determine whether you go limp or are able to stay in the fight when taking one on the chin.
We all have different goals when it comes to our PT program. For some it is as simple as cosmetics for others it is a requirement. Combat readiness however, is non-negotiable. This should be the main focus and should drive what we do and how we do it. Put your ego aside and understand that we all perform differently and that performance can be measured by doing what you can with what you have. Some of our combat chassis are Porches and some are Mack Trucks. Work within your capability level.
Awesome post Mac!
I am interested particularly in the neck excercises. Not that I have a pencil neck or anything, but that is the one muscle that I really don't know HOW to work out...
Can you share any tips?
Also, do you have your CST program available in a workout format showing "x" excercises, done "x" number of days, for "x" amount of months? Or is that something you do as a class type format?
Mac
Thank you very much for taking the time to answer and for the comprehensive response. I do not want to monopolize your time, can you recommend any additional resources for further study?
I have found plenty of material focused on body building, power lifting, and fitness (for example- Westside, Crossfit, etc) and even the "combat oriented" programs (Mountain Athlete, SEALfit, etc) are simply derivatives of the above.
Thanks again.
As far as neck exercises go, I prefer doing a modified bridge,..say on a bench press bench for example. Less stress on the C-Spine and disks.
Put a towel on the bench, rest your forehead on the towel, set your feet back about a foot or so and spread out as far as you can go (the further back you go with your feet, the more resistance you will add) and perform a series of back and forth, up and down rotations. The first time you do it, you may even consider starting on your knees as opposed to your feet. Trust me, if your neck is not used to being worked, and you over work it, you will be eating through a straw for a couple of days.
For the back of your neck, reverse the process and for beginners, start on your butt. Take caution. You do not need a lot of resistance. It's your neck we are talking about.
I do not have exercise examples in writing. Too much is lost in translation especially with Olympic style lifts. Proper education and coaching is necessary when performing a simple squat or a complex power clean. So yes, I do this instruction in a classroom environment only.
The best book I've found in regards to functional training is 'Men's Health. Power Training'
As far as neck exercises go, I prefer doing a modified bridge,..say on a bench press bench for example. Less stress on the C-Spine and disks.
Put a towel on the bench, rest your forehead on the towel, set your feet back about a foot or so and spread out as far as you can go (the further back you go with your feet, the more resistance you will add) and perform a series of back and forth, up and down rotations. The first time you do it, you may even consider starting on your knees as opposed to your feet. Trust me, if your neck is not used to being worked, and you over work it, you will be eating through a straw for a couple of days.
For the back of your neck, reverse the process and for beginners, start on your butt. Take caution. You do not need a lot of resistance. It's your neck we are talking about.
I do not have exercise examples in writing. Too much is lost in translation especially with Olympic style lifts. Proper education and coaching is necessary when performing a simple squat or a complex power clean. So yes, I do this instruction in a classroom environment only.
The best book I've found in regards to functional training is 'Men's Health. Power Training'
Thanks! Read a few reviews on that book just now. I have been wanting to get more into functional fitness for a while, but just don't know too many excercises for it. The book looks good, I'll definitely be picking it up!
I'll have to read that neck excercise a couple more times to really digest how its supposed to work lol
Chuck_Seagal
12-17-11, 08:35
Thank you a lot for this very informative topic.
However, could you be a little more specific about the following quote:
Cross-Fit is a great example of outcome based training where one works to a certain time or to a certain number of repetitions instead of concentrating on performance.
How do you manage to measure performance in a given task, if it is neither with the time or the number of reps' one can do, while keeping a good technique and being efficient ?
Practicing crossfit daily myself, I am quite familiar with most things you said. However, you do not seem to approve how the workouts are built, even if the movements are the very same you promote.
I am very interested to see how I could improve my way of working out with your perspective !
Great question and another 'Hot Topic' debate issue. I knew this would generate some controversy as we become emotionally attached (me included) to a system we have put in place for ourselves.
This is a tough question to answer without a clinic and practical exercies.
I also belong to a cross fit gym and on most days do the daily WODs. I do these for a warm-up for my CST and to crush the spirits of those twenty years my junior. When I run CST clinics at this gym, the participants always ask, "Why haven't I been doing this all along?"
Outcome vs. performance; A simple example is Grace. Thirty (30) clean and jerks with 135 lbs. for time. An Olympic style lift should never be timed. This is outcome based where the exercise becomes subjective. The performance of the exercise becomes secondary to the motion and repetition. We are grading our performance at the WOD named Grace vs. the clean and jerk. I do a 2 minute 10 second Grace. What am I working? Is it going to make me stronger or better at doing power cleans and jerks? It is a beat down. I have risked serious injury for an ego boost. The next time I do it I will probably score plus or minus 10 seconds.
If I wanted to increase my performance at clean and jerks, I would seek coaching, increase the weight, work on controlled breathing, reduce the number of breaks, work on mental imagery, etc.
It is not my objective to poo poo Cross fit. I do respect it and love the group dynamic. It does target a narrow demographic though and does not promote self preservation and longevity. Cross fit neglects transverse plane functions where injury is prevalent especially as we age, it does not work the neck which supports the command center. Crossfit uses time as a discriminator, and often replicates motions daily leaving little time for recovery. Keep in mind that there is no such thing as over working but we can under-recover.
Earlier in this thread, you mentioned grip exercises. Would be VERY interested to see what you have.
Thanks for your time!
GRIP
Limiting factor to upper body strength. It is one of those neglected and underworked components of our combat chassis.
I trained under University of Michigan's strength coach Mike Gittleson several times and he was adamant about working hands to failure. As a matter of fact, he liked to work the entire body to failure. I've also trained with Gym Jones' Mark Twight who disagreed with the 'to failure' factor.
Working hands in isolation becomes mundane and we are neglecting the functionality of the exercise. I like to smoke my hands and forearms at least once a week. I do this with finishing exercises and as a part of a compound movement.
For example, let's say you did hard pulling work where heavy hand use was part of your routine, you might finish by conducting farmer's walks. As heavy as possible, a dumbbell in each hand, walking as far as possible. You will need to conduct these in intervals. Periodically change up the gripping surface of the weight. A small chunk of 4 X 4 or heavy diameter bar with the weight suspended below it will require more distal finger strength.
I may go from farmer's walks to Rope Work. I've got a 60' fast rope that I bring to my gym and use as a finisher. Once smoked from the workout, I will solicit the assistance of a gym mate. He will wrap the far end around his body and apply manual resistance to the end of the rope. I will assume a modified squatting position and will pull him in. He will resist to the point where I can barely pull him in. Sort of like a one man tug of war.
Hope these help a bit. Mac
This is a great thread.
Mac, I do CrossFit as well, but realize it has flaws. However, from my perspective it is one of the better all-around strength and conditioning programs. At my Box, we do Jim Wendler's 5/3/1 Program before we do our met-con workouts, and this has made it a far more effective program in my eyes. Without having a home gym available, do you think there is a better program that could be completed at your typical "globo-gym" facilities?
Do you advertise or post these CST clinics or take them on the road? I would be very interested in this, as both a fitness enthusiast and as a law enforcement professional.
Thanks for taking the time to post this info!
The answer to your first question, in my opinion, is Negatron. If your CrossFit gym offers education and breaks down the weekly WODs into a logical format, there is no better bang for the buck.
Education is the key. I think that it is imperative to know what you are doing and why you are doing it rather than blindly following a WOD written on a white board.
I do offer CST courses and will soon be running courses under the Grey Group banner.
F-Trooper05
12-17-11, 19:38
Mac, could you touch on your diet briefly? Do you make a point of eating organic food when possible? Also, do you find it difficult to eat well when you have to travel so frequently?
I will share my thoughts on diet but I am truly not qualified to give anyone advice on it because I am no dietician.
I believe that diets should be tailor made because we all metabolize and process foods differently. Most info on line will echo the rules I've listed below;
Consume smaller meals five times daily vs. three big ones.
Stay away from trans fats. Read the labels. Look for terms like "partially hydrogenated"
Stay away from sugars and other whites (the whiter the bread, the sooner your dead).
Increase the fiber intake.
Get most supplementation through diet.
Water is the elixir of life. Make it a rule to consume a quart of water as soon as you get up in the morning.
Any advice on who/where to get instruction on Oly-lifts?
I am considering taking a USA Weightlifting Oly class this spring. It is more affordable than the Crossfit cert.
Any advice on who/where to get instruction on Oly-lifts?
I am considering taking a USA Weightlifting Oly class this spring. It is more affordable than the Crossfit cert.
Obviously not Mac, but Mike Burgener is affiliated with both organizations and a well regarded O-lift coach. The USA class is not only a better value, it is more in-depth and has more stringent testing requirements.
http://www.mikesgym.org/qanda/qanda.php
Without incorporating a flexibility program into our daily routine(or at least a couple times a week), the body will not perform at optimal levels of power, strength, cardiovascular fitness, or muscle endurance.
Flexibility is the cornerstone of rehab, Range of motion, injury prevention, performance, and preventing injuries.
I did a little research and found a pretty good demo video on flexibility (Since a picture says a thousand words). http://www.premierfitnesssystems.com/
Scroll down to the functional flexibility video. The demonstrator will take you several stretching examples.
Hi Mac
I'm curious if you have any strength & conditioning baseline standard recommendations for your operator-athletes? For example, an athlete should be able to bench press 1.5x bodyweight, clean & jerk 1x bodyweight, run 3 miles < 20min., etc.
Thanks!
Negatron on specific standards. Particularly because we all perform differently. Some of our combat chassis are Porches and some of us are Hummers.
I would rather the individual set the standard for himself. Training should be comprehensive, systematic and progressive. I do however encourage an honest look at one's ability to maneuver his body weight. This requires one to be introspective.
I will also encourage an individual participating in my CST program to set ambitious but realistic goals. For example, he should be able to sustain respectable running times in intervals of 400M. He should be able to squat twice his body weight, dead lift twice his body weight, and power clean his body weight.
A couple of times in this thread you have mentioned "transverse plane functions". Can you elaborate on this a bit, and maybe explain some exercises that are beneficial in this regard? Thank you.
At its simplest:
Sagittal = forward or backward
Frontal = side to side
Transverse = rotational
Swinging a bat or a tennis racket is in the transverse plane of motion as is throwing a left hook.
Two of my favorite transverse planes exercises are as follows;
Stand perpendicular to a wall (bladed off) and throw a med ball into the wall without changing the position of your feet. Your footing should change however because power should come from the hips so you should rotate on the ball of your trail foot.
Another is an Axe swing (with a heavy sledge hammer)on a Tire laying flat on the ground.
This may sound like a really dumb question but what is a modified bridge, I googled it and several plank like exercises were called bridges but that does not seem to match what you are describing.
As far as neck exercises go, I prefer doing a modified bridge,..say on a bench press bench for example. Less stress on the C-Spine and disks.
Put a towel on the bench, rest your forehead on the towel, set your feet back about a foot or so and spread out as far as you can go (the further back you go with your feet, the more resistance you will add) and perform a series of back and forth, up and down rotations. The first time you do it, you may even consider starting on your knees as opposed to your feet. Trust me, if your neck is not used to being worked, and you over work it, you will be eating through a straw for a couple of days.
For the back of your neck, reverse the process and for beginners, start on your butt. Take caution. You do not need a lot of resistance. It's your neck we are talking about.
I do not have exercise examples in writing. Too much is lost in translation especially with Olympic style lifts. Proper education and coaching is necessary when performing a simple squat or a complex power clean. So yes, I do this instruction in a classroom environment only.
The best book I've found in regards to functional training is 'Men's Health. Power Training'
You won't find it in a Google search because it is my own creation.
I call it a modified bridge because it is just that.
While a full bridge requires a mat and places a lot of pressure on the c-spine, a modified bridge will isolate the neck muscles and one can add or reduce the amount of manual resistance placed on it by simply adjusting the position of his feet.
You won't find it in a Google search because it is my own creation.
I call it a modified bridge because it is just that.
While a full bridge requires a mat and places a lot of pressure on the c-spine, a modified bridge will isolate the neck muscles and one can add or reduce the amount of manual resistance placed on it by simply adjusting the position of his feet.
Mr. McNamara:
Do you have any opinion on isometric exercises for the neck?
Even if just to get up to speed on the modified bridge?
francobx22
02-02-12, 17:01
I am also a firm believer in breaking down the week into sub-tasks. My four day program includes; Strength, Power, Speed/quickness, and muscular development (hypertrophy).
Speed = fast in one direction Quickness = fast in multiple directions
Training example = Sprints, focus/ heavy bag work, speed ladder drills
Combat Application = movement under fire.
Personal application=running up a flight of stairs. Running through a crowd to the safety of your vehicle. Throwing accurate punches in bunches to an adversaries bread basket.
Power = rate of force production. How much how fast
Training example = power cleans, medicine ball throws, lateral sledge hammer
Combat application = hoisting a team mate into a fireman's carry. Heaving an ammo can to a top gunner
Personal Application=throwing the table through the restaurant window. Hoisting an injured loved one into a fireman's carry.
Strength = how much
Training example = max squat, max dead-lift (three reps each)
Combat application = up righting an overturned vehicle, pulling one's self up and over obstacle
Personal Application=holding a dangling loved one by the hand. Carrying your kids or wife from point 'A' to point 'B'.
Hypertrophy = muscular development
Training example = 20 reps sets to failure
Combat application = self preservation
Personall Application=self preservation
In addition to my big four, I will work abs every day, functional balance and functional flexibility twice a week.
I think it is important that each workout is run as a circuit and lasts 30 minutes or more. Each workout must start with a 5-10 minute warm-up (run a mile, jump rope, row).
In reading this- do you do full body 4 times a week? I am a bit confused ?
duckinthebox
02-08-12, 11:13
Pat,
Have you ever considered posting a WOD on your website? I know I am one of many who would be interested even if it's a paid subscription. I currently subscribe to one that has workouts very similar to what you've spoken of in the past.
Thanks
DD
Many others have enquired so I have put some thought into this but several of my movements / exercises do not have names and are invented by me so my WOD will have to have a video demo. Give me a bit and I will put something together!
+1. For what it's worth, I would subscribe as well.
Mac,
You mentioned earlier, "there is no such thing as overtraining, only under-recovery." Do you have a specific recovery protocol you recommend? Certain supplements, contrast showers, massage, etc.? I find as I age it takes longer to bounce back from brutal workouts and I worry about diminished work capacity. Thanks.
Pat,
First, thanks for giving us this insight on your training. It has caused me to look at my personal goals differently and modify my workout a bit.
Second, do you like or dislike TRX? I felt a more complete workout form using it when doing circuits vs isolation lifting like I was doing before. What are your thoughts?
http://www.trxtraining.com/learn/
I am neither here nor there. I’ve use TRX and like all gadgets, gizmos and gimmicks, it’s only worth what you’re willing to put into it.
Ashmountain
02-18-12, 17:08
Mr. McNamara, I was wondering what your opinion was on incorporating ruck marches into a workout. And furthermore, what your opinion is on running with your ruck. Thanks for your time.
Logicalpath
02-18-12, 19:04
Mac,
I recently took your T.A.P.S class at Frostproof and have been reviewing some of the literature you recommended. The class was great and motivated me to start taking my physical condition seriously again. Since the class I have started running every morning at 5:30am. However, my work schedule dictates that I have little time to do anything but run in the early morning hours. As a result, do you have any recommendations/modifications that you would recommend that would enable me to achieve similar results from home? Realistically, I could get home and throw down a routine once everyone is in bed at around 9:30pm.
Logical path, half of the battle has been won. You have made it routine or a way of life that you find time in the wee hours of the morning to program in your workout. Continue on this path and make it your 'New Normal'. Now simply mix it up a bit. Program in some manual resistance work in addition or instead of your run.
Thanks for the kudos on the class. Mac
Ashmountain. My opininion is only if your job or way of life requires it. When I was active it was non negotiable. Though for me now it is no longer a requirement, I routinely (annually) do a long distance privation wilderness trek in some of the nation's most remote wilderness areas so I throw that big green blood sucking tick on my back to get the feet conditioned and feel out the load.
Super informative thread--thanks!
As a follow-up: I was wondering if you incorporate any tabata intervals in your training, and if so, what exercises do you use (ie. punches to heavy bag, hill sprints, box jumps, etc.)
If you do not use tabata-type drills, do you do other interval training? Would you mind elaborating on how you incorporate them (or not) into an overall fitness program?
Appreciate it!
Yes! I think intervals are a good way to measure individual performance.
I perform my own version of intervals.
For example, I do a 400M run, followed by 10 pull-ups, 10 hand stand push-ups, 10 power cleans with 135 lbs and 10 squats with 225. This takes roughly 3:30. I rest to the whole minute (In this case roughly 30 seconds) and repeat. My goal is five. I am very close but have not hit it yet.
Yes! I think intervals are a good way to measure individual performance.
I perform my own version of intervals.
For example, I do a 400M run, followed by 10 pull-ups, 10 hand stand push-ups, 10 power cleans with 135 lbs and 10 squats with 225. This takes roughly 3:30. I rest to the whole minute (In this case roughly 30 seconds) and repeat. My goal is five. I am very close but have not hit it yet.
You say your goal is to do five. What is your stopping point? Let's say you started doing this and your first few goes of it you did three rounds. Do you just base it on how you feel? I feel good, go to a fourth, or I'm smoked, I'm stopping at three.
In this particular example, the goal was five intervals at four minutes each. I went over four minutes in the fourth.
Pat,
I'm signed up for your Combat Strength Training class through Grey Group. Can you give any idea of what I'm in?
Thanks,
Bryan
No worries. We will concentrate more on the passing of information than a beat down. It doesn't matter what your condition level is. The individual will set the standard for himself.
bridger714
04-21-12, 01:46
Pat,
I turned my packet in for SFAS and I’m hoping to get a class date sometime this summer. I guess I’ll give you a little background on my physical training. I started doing Crossfit in 2006 and was immediately hooked; I did it for about 3 years until I discovered Military Athlete. I found Rob Shual’s Military Athlete to be a better strength and conditioning program than Crossfit due to a lot of the holes that you’ve already mentioned. A major one I believe is the lack of programming. I plan on doing the Military Athlete ruck based selection program it is an 8 week program with 4 physical goals in mind. 1) Ruck 18 miles in 4.5 hours 2) Run 8 miles in 64 min and 2 miles in 14 minutes(to slow in my opinion) 3) 10 rounds (unbroken) of 5x pull-ups 10x dips 15x pushup, 20x sit-ups 4) 55 reps of Sand bag get ups @ 80# in 10 min. The program utilizes a lot of Olympic lifts and power lifting and metabolic conditioning that tend to run into the 30 minute to 40 minute range and obviously running and rucking. I have confidence in Rob Shual’s programming but he has never been to a selection of any type and I was wondering if you had any advice of what you think I could do to improve my training? I can send you the program if you want. Sorry for being a little long winded and thank you for your time.
Hello Bridger. Sounds to me like you are trekking. Keep up the good work bro. Watch out for injuries. Don't work through them. Give your self time to recover. Mac
Hey Mac,
I posted this in another thread and remembered our discussion here, and would love to have your input on this as I think you're more than qualified to give it :D...
My question(s) comes IRT functional FLEXIBILITY.
First, is it possible to increase flexibility WHILE increasing strength?
-This question comes from a discussion that I had with a personal trainer buddy of mine who said that when training strength, you're actually tearing, bulking and shortening the muscle fibers which gives you the mass. However, when stretching, you're muscles are trying to lengthen and loosen. Two totally different actions. According to him, you can't increase both strength and flexibility at the same time. True or false?
Second, increasing muscular conditioning (high rep/lower weight...or maybe bodyweight) WHILE increasing strength?
-Same convo with same guy, I tell him that I've been doing a few days of muscular conditioning and a couple days of strength training per week and he says you really can't do both since they're different types of excercises...same type of theory as above. True or false?
Third, what do you consider some of the better functional stretches? Maybe recommend a certain routine?
Fourth, do you still incorporate static stretches with your functional stretches?
Thanks again for all your contributions Mac!
Thanks IM8
I say yes based on the fact that Functional flexibility is the range of motion that you can apply in real life or sporting situations. It's different than just lying on the ground and stretching a muscle group to full length. Functional flexibility is part of a total body action that requires balance, strength & coordination. An example would be performing a martial arts kick as your leg muscles lengthen through their full range. Other examples might include jumping over a fence, 'duck walking through an attic or crawl-space.
I also believe that strength and functional flex can be improved upon at the same time.
As far as conditioning/muscular endurance, also yes. I am speaking for myself here. Just this a.m. I appeased my CrossFit gym and participated in a WOD that was all about REPS. I did the same one last year and took the time of the day. I smoked it this a.m. as well (waiting for end-of-day tally)and I have also made strength improvements since last year. So,...pardon the smack talk, but I guess I'd have to say FALSE.
I do a little static stretching before each workout. Additionally, I try to work a little self myofascial release (check out Wikipedia's exp.) as well.
I've got a bunch of exercises that increase functional flexibility but too much is lost in translation and they are best demonstrated. I know that's not the answer you are looking for.
Thanks for the reply Mac.
When I played college ball, we would warm up with movements such as high knees, low shuffle, shuffle w/ cross over, lunge, lunge with twist, "Russian kicks" ect...
Would those be considered functional stretches? I always just considered them warmup exercises as opposed to stretches...
And I definitely understand about losing things in translation, so is there a resource you could possibly point to that does a good job explaining these? Earlier in the thread, you mentioned the book, "Mens Health: Power Training" IRT functional training, does it include stretches as well?
Lots of good stuff in here on combat fitness, Mac; thanks.
How about hand-to-hand technique? Have been intrigued by Krav Maga lately. Any comment?
Bear, I copied this straight out of my new book "Sentinel"
As often as I get asked to recommend a handgun, I get asked what I believe to be the most effective fighting style. Uh, I’m not sure that there is one. A sociopath with zero training in martial arts can probably tear the walls down on a black belt with no chutzpah. Cunning, strategy, tactical deception, and audacity will win the day over how well you can punch the air or break a board.
Professional fighters are extremely devoted. Most are born with athleticism and dedicate years to their craft. Even a professional fighter will default back to primal skills and lose style points in a street fight, where there is no information about your opponent, no specific start time, no set venue, and no rules!
Styles are numerous. Most fighters and fans of fighting are passionate about a certain style. For instance, jiu-jitsu proponents will tell you that 95 percent of all street fights end on the ground, so ground fighting should be studied as your primary means of self-defense. I agree that jiu-jitsu is an effective style of fighting, especially while it teaches that a smaller, weaker person can successfully defend against a bigger, stronger assailant by using leverage and proper technique—most notably by applying joint locks and chokeholds to defeat the other person. However, approximately 100 percent of fights start on one’s feet. If you intentionally take matters to the ground, you are relinquishing your number-one defense mechanism as a human being, which is mobility … and …? You got it, mobility equals survivability.
Decades ago, I dabbled in Taekwondo, which is a Korean martial art and the national sport of South Korea. I then moved on to Muay Thai while working in Thailand. Muay Thai is a combat sport from Thailand that uses stand-up striking along with various clinching techniques. This vicious closed-quarter style of fighting sold me when I got my ass handed to me by a 140-pound Asian guy. Years later, I got my ass handed to me again, but this time in a boxing ring. Just when I thought I was invincible, I got dropped by a left hook. Back to the basics I went.
Since this is an emotional topic, I will preface this next bit by stating that this is my opinion. I am just one guy with lots of opinions, and here is one of them:
If you want true bang for the buck, join a boxing gym. Boxing skills will build a sound foundation on which all other styles of fighting can set. Lateral movement, non-telegraphic motion, zone awareness, spontaneity, and fear management are all skills you can learn from boxing. You will learn quickly how to throw straight and accurate punches in bunches with devastating effect.
We are not all born with rhythm and athleticism, and those are things that cannot be taught. You can, however, learn to manage and compartmentalize your anxiety. You can become aware of your safety—or reactionary—zone. You can also learn how to take a punch and how to throw an effective blow without broadcasting it. These can all be learned fairly quickly when being taught by an experienced boxing coach.
If you learn and practice the most basic of boxing moves, you will know more than most of the thugs on the street. These moves work well from a nonaggressive stance. Being nonaggressive is of huge tactical importance. You can either escalate aggressive behavior or deescalate it depending on your demeanor. You want to change the tempo of the aggressive behavior to act in your favor. You may even win the day through psychological operations and tactical deception. Psychological operations are planned operations to convey selected information to influence emotions, motives, and objective reasoning
There are plenty who will argue that I am dead wrong. Understandable! Fighting and styles is an emotional topic. At the end of the day, it doesn’t matter. If we are attacked with surprise and violence of action, no amount of training can save us. We can mitigate the surprise by exercising a little situational awareness.
This is worth mentioning again. If we take the element of surprise away from a predator, he will fear reprisal and forgo the attack.
It is simple tactics. Action versus reaction. If you are aware, you are acting. If you are switched off and have no situational awareness, you are one step behind and will at some point in time, fall into a predator’s web.
If we are attacked with surprise and violence of action, no amount of training can save us. We can mitigate the surprise by exercising a little situational awareness.
This is worth mentioning again. If we take the element of surprise away from a predator, he will fear reprisal and forgo the attack.
It is simple tactics. Action versus reaction. If you are aware, you are acting. If you are switched off and have no situational awareness, you are one step behind and will at some point in time, fall into a predator’s web.
This...is great. May I quote you?
One of the limiting factors to all upper body strength is grip strength. We are load bearing creatures. How much we can carry and for how long is usually determined by what our hands can handle. I've got a plethora of grip performance exercises I can share if interested.
Thanks for keeping this thread alive--I keep coming back to it over and over.
Can you post some exercises for grip strength?
Okie John
Hey Okie John. Try the first page of this thread. There is some discussion there. Let me know if it's enough to keep you busy.
Father of 3
05-16-13, 10:48
How much time do you devote to cardio training each week? Is your training Long Slow Distance, say 3+ miles or more in the realm of 1/4 mile or 1/2 mile bursts?
I ask this because I'm wanting to gear more towards functional training myself. I recently downloaded the NSW PTG, but I like your recommendations better.
F O 3.
Since I work in circuit regardless of whether I'm working Power, Strength, Hypertrophy or Agility, all of my workouts or cardio based.
I like to work in Anaerobic chunks (for about 30 minutes) at metabolic threshold to meet an aerobic goal. Thanks! Mac
Mac,
You have stated a few times that you do all your workouts in circuits. Could you briefly explain how you incorporate a metabolic circuit with your strength training (lets say squats) in a manner in which you are maximizing strength gains in a performance based circuit? Does that make any sense? I know you break your days down in to Power, Strength, Speed/Quickness, Agility. In my mind I guess I'm trying to figure out how you maximize your squat and deadlift while pushing the other areas.
Thanks
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