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Article Summary:
The program will be designed to enhance strength and power.
Gerard Dente and I have created "The Ultimate 3-Part Growth Stack".
Our main focus will be to develop the soldier's overall stabilization.
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A Salute To Our Troops:
Training 101 (Part 1)
In an athletic sense, being a United States Soldier is just as demanding as being a professional athlete. That is why it is imperative for any soldier to be in top physical condition, as well as creating the most scientifically based nutritional program for themselves.
Recently I teamed up with Gerard Dente in order to develop a state-of-art strength & conditioning and nutritional plan for our United States troops. This is not only an honor, but also an opportunity for us to create the best way to design a specific workout for a those in combat - where as stabilization of their own body mass and their ability to move that mass through space will be of top priority.
The program will be designed to enhance the soldier's ability to develop explosive bodyweight strength and power. In order to accomplish this, the workouts will include dynamic movements using their own bodyweight, as well as the weight of another person. This article will look at the most scientific way to accomplish this and design a soldier specific workout.
The Dynamic Warm-Up
As previously mentioned, our main focus will be in developing the soldier's overall stabilization, while allowing him/her to effectively move through space. This can be first be accomplished through the implementation of the Dynamic Warm-up:
1. In-Place Prisoner Squats:
Click Image To Enlarge.In-Place Prisoner Squats.
2. Alternating Walking Backward Twisting Lunges:
Place your arms straight out in front of you with each palm facing one another. Then as you step back into proper lunge form (knee resting behind your from foot and your back knee resting 2-inches off the ground) rotate your hips towards the front bent knee, gliding your arms past your front knee and squeezing your abdominal and lower back as tight as possible. Hold this position until you proceed backward. Carry this drill for 20 paces backward. Turn-around and repeat 30 paces again.
Click Image To Enlarge.Alternating Walking Backward Twisting Lunges.
3. Alternating Walking High Leg Swings:
Placing your hands on your hips, walk forward and swing your right leg as high as possible. Keep the leg straight and repeat for a total of 30 paces. Turn around and repeat back to original starting position.
Click Image To Enlarge.Alternating Walking High Leg Swings.
4. Moving Alternating Skips:
It's all about regression here. Think back to when you were on the playground as a child. Now as you begin to move forward, drive your right knee and left arm as high as possible. Perform this drill for 30 total skips. Turn around and repeat back to original starting position.
Click Image To Enlarge.Moving Alternating Skips.
Dynamic Bodyweight Training
The second major component to the soldier program includes the performing of dynamic exercises with the use of their own bodyweight. These exercises are specific to combat situations because the soldier is constantly trying to move their own bodyweight, along with the extra weight of the uniform and equipment.
By implementing Dynamic Bodyweight Training the soldier will be more ready to handle the uneven terrain and obstacles they face on an everyday basis. Some great exercises for this phase of training include:
The following routine is in a specific order. There is a 30 Second Rest/Recovery between each set and a 30 Second Rest/Recovery Between each exercise. It is imperative that on each of the following exercises that you are contracting your abdominal and lower lumbar area. This is helping create a deeper sense of stability, while establishing equilibrium within the core.
1. Up-Lifts:
Start in a Military Push-Up position with hands directly under shoulders. Then, lower your body onto your elbows. The soldier will perform the up and downward transition as fast as possible. Complete 1-3 sets of 25 repetitions.
Click Image To Enlarge.Up-Lifts.
2. Double Jumps:
Start in a Military Push-Up position with hands directly under shoulders. Then in one explosive movement, drive knees to chest and back to original starting position. Complete 1-3 sets of 25 repetitions.
Click Image To Enlarge.Double Jumps.
3. Wide-Outs:
Start in a Military Push-Up position with hands directly under shoulders. Then in one explosive movement, (keeping legs locked) swing out legs into a split position and back to original starting position. Complete 1-3 sets of 25 repetitions.
Click Image To Enlarge.Wide-Outs.
4. Donkey Kicks:
Start in a Military Push-Up position with hands directly under shoulder. Then, in one explosive movement, kick back both feet to glute and back to original starting position. Complete 1-3 sets of 25 repetitions.
Click Image To Enlarge.Donkey Kicks.
5. Body-Rows:
Start in a Military Push-Up position with hands directly under shoulders. Then, raise your left hand to your left Lat (hold each for 5 Seconds) and then follow with your right hand. Complete 1-3 sets of 20 repetitions.
Click Image To Enlarge.Body-Rows.
6. 2-Minute Drill:
Start in a Military Push-Up position with hands directly under shoulders. Then, perform as many push-ups as in a 2-Minute Period. Complete 1-2 sets.
Click Image To Enlarge.2-Minute Drill.
7. Jump Squats:
Start in a Prisoner Squat Position with the your legs at 90-Degrees. Then, in one explosive movement, jump as high as you can with your extending fully over head. Land back in original Prisoner Squat Position and repeat. Complete 1-3 sets of 20 repetitions.
Click Image To Enlarge.Jump Squats.
8. Split Lunge Jumps:
Start in basic Lunge Position. Then in one explosive movement, jump as high as possible and switch lunge positions in the air. Upon landing, dip to a low lunge position and repeat. Complete 1-3 sets of 20 repetitions.
Click Image To Enlarge.Split Lunge Jumps.
9. Crazy Jacks:
Begin as if you are about to perform a basic Jumping Jack. But as you extend outward, jump as high as you can and perform a Jumping Jack. Complete 1-3 sets of 25 repetitions.
Click Image To Enlarge.Crazy Jacks.
10. In-Place High Knee Sprints:
This exercise is self-explanatory. Perform an intense (all out) sprint for 60 seconds. It is important to keep your knees above the waistline, while contacting the ground only on the balls of your feet. Perform 1-3 sets of 60 seconds.
Click Image To Enlarge.In-Place High Knee Sprints.
Resisting Extreme Fatigue
Lastly, the metabolic demands that are placed on the body during the course of a duty must be taken into consideration. A typical time a soldier spends on tour can last as long as a year with the possibility of returning. That is why it is imperative for the soldier to keep their fitness levels high, especially their cardio.
Much like a boxer, the soldier must be able to sprint at moments notice, while having the ability to make precise decisions that are not impeded by low-levels of stamina. The following is a series of exercises that the soldier can practice that will enable him/her to properly resist extreme fatigue:
1. Partner Pushes:
Stand in front of your partner in a basic boxing stance. Then, have your partner lean his/her body weight onto your hands. Next, have your rest on your chest, while you crouch down to a 45-Degree Split Squat Position. Then, in one explosive movement thrust your partner's body off your chest.
As soon as your partner is thrown forward, have him/her quickly return to the starting position. Perform 1-3 Sets of 25. One Set equals: 25 repetitions with your right leg forward and 25 repetitions with your left leg forward.
Click Image To Enlarge.Partner Pushes.
2. Bully Walks:
Perform the basic "Piggy Back" with your partner riding on your back. You can either walk, or run with this drill. It is imperative to keep your back straight, while contracting your abdominal muscles. The drill is performed in a series of (1-10 sets) for (20 to 50 yards). Rest 30 seconds between each set.
Click Image To Enlarge.Bully Walks.
3. Spinners:
Have your partner get down into the "All-Fours Position": this is done by having your arms extended directly under your shoulders and your knees directly under your hips. Next, you will place your palms directly on the middle of your partners back. Bend your knees slightly, while keeping your head-up and your back straight.
Then, your partner will begin the exercise by shouting "GO". You will then shuffle sideways in an aggressive manner. Your partner will act as the coach, shouting "SWITCH". This command will let you know that it is time to reverse the movement and shuffle in the opposite direction. The partner can call "SWITCH" at any time and as many times as he/she desires doing each set. Complete 1-5 sets of 1-3 minutes.
Click Image To Enlarge.Spinners.
4. Tug-A-War:
This old-time event can lift morale, while introducing a "FUN" based exercise.
Again, the imagination is the limit for conditioning the soldier. So, with limited equipment and space it is important to create the gym within yourself.
The Ultimate 3-Part Growth Stack
It is just as critical to have a sound nutritional regimen. That is why I have teamed up with Maximum Human Performance (MHP) President Gerard Dente to create "The Ultimate 3-Part Growth Stack" for our United States soldiers.
Whether it is building lean muscle or getting ripped, this stack has it covered. The following is a detailed outline of "The Ultimate 3-Part Growth Stack":
Build Lean Muscle Stack
This stack is for the athlete looking to build muscle and size and keep body fat to a minimum.
- Probolic should be taken post workout, before bed, and as a meal replacement.
- Anadrox should be split into two doses, 4am and 4pm.
- Dark Matter should be taken immediately post workout - 2 scoops is all you need.
- T-Bomb II - take 3 tabs in the morning and 3 tabs at night.
Get Ripped Stack
This stack is for athletes trying to preserve the muscle they earned and shred the unwanted body fat off.
- Probolic is taken the same as mentioned earlier.
- Dren is taken 30-45 minutes before workout everyday.
- Xpel is taken in 2 doses (4 caps before breakfast and 4 before lunch). You can take the water pill for up to a few weeks.
- T-Bomb II is the same as above mentioned.
Hard Gainer Stack
Pretty self explanatory. This stack is for the absolute hardest of hardgainers. When all else fails, this is where the hardgainer stack steps in.
- UP Your Mass should be taken 1-3x per day (post workout, meal replacement); 4 scoops per serving.
- Both Dark Matter and
T-Bomb II
are taken the same way as mentioned earlier.
- All supplements should be taken everyday, even on non workout days.
- Make sure to cycle on and off these stacks.
Supplements
Probolic:
This is a 12-hour muscle feeding protein powder. This formula keeps the athlete in a positive anabolic state for a long period of time by using a 12-hour micro feed technology.
Every goal needs a protein foundation, why not keep that foundation strong as long as possible? This protein has a high amino acid count and multi-protein blend (whey, soy, casein). In addition to the sustained release formula, healthy MCT fats have been added to be used as energy and for absorption of nutrients.
| RELATED PRODUCT |
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MHP Presents:
Probolic-SR
The patented Micro-Feed Technology is a breakthrough in protein supplementation. This pharmaceutical delivery system is designed to provide a continual supply of amino acids for up to 12 hours!
[ Click here to learn more. ] |
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This protein also has less than 1 gram of sugar per serving. There are also over a half dozen flavors to choose from. It also has a very low amount of cholesterol (< 5mg).
Anadrox:
Combines the power of Nitric Oxide (NO) with a potent full spectrum fat burning matrix in one break-through formula to simultaneously trigger extreme muscle growth and pumps, while activating a powerful vasothermic fat loss reaction. This gives the athlete the Nitric Oxide pump they love, but keeps the fat off with a great fat burning formula.
The products patent protected NitroFolinTM is a powerful Nitric Oxide generator available for increasing muscle fiber expansion, pumps and vascularity. This surge of Nitric Oxide also provides the ultimate transport system for Anadrox's potent fat burning matrix, Thermo-Z7TM.
| RELATED PRODUCT |
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MHP Presents:
Anadrox
Anadrox "Pump & Burn" has combined the power of Nitric Oxide (NO) with a potent full spectrum Fat Burning Matrix in one breakthrough formula to simultaneously trigger extreme muscle growth and pumps, while activating a powerful vasothermic fat loss reaction.
[ Click here to learn more. ] |
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Nitric Oxide works as a fat burning catalyst by flooding your veins and igniting this powerful fat burning compound, even further increasing its effectiveness for rapid fat loss and deep cut muscle striations beyond physiological normality.
Dark Matter:
Dark Matter is the newest post-workout phenomenon to date. This product is your ultimate post-workout muscle growth accelerator designed to be taken immediately after your workout before you consume any other shake or meal. All other substances will only slow down the precise nutrient infusion of the high velocity nano-physic particles in this product, shorten your anabolic window and impede maximum muscle growth and recovery.
The 12 grams of the amino blend equals 40 grams of whey protein isolate. In addition, we have added a creatine blend to help the athlete with muscle endurance, stamina, and strength gains. It also acts as a cell volumizer.
| RELATED PRODUCT |
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MHP Presents:
Dark Matter
Don't waste another workout! If you want to start gaining serious size, chug down some Dark Matter and introduce your muscles to a new frontier of muscle growth as you enter the Anabolic Axis.
[ Click here to learn more. ] |
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The waxy maize complex combined with dextrose allows the athletes anabolic window to stay open for a longer amount of time. The insulin spike shuttles the nutrients where they need to go; THE MUSCLES! Many companies try to give you an insulin spike with too much sugar and/or with an unstructured formula.
T-bomb II:
This testosterone booster promotes your natural production of testosterone. This hormone is only beneficial if it is circulating in the blood as "Free Testosterone". Sex-Hormone-Binding Globulin (SHBG) is a protein that binds to Testosterone, rendering it useless.
This product doesn't just lower SHBG, it annihilates it! T-Bomb II frees up even more natural Testosterone for even greater gains in mass and strength. Unfortunately, not all Testosterone remains as Testosterone once it's produced.
The "aromatase" enzyme converts some of your Testosterone into estrogen, which is responsible for the accumulation of body fat and water retention. Inhibitors found in T-Bomb II eliminate the conversion of Testosterone to estrogen. Testosterone can also convert into a hormone known as DHT, which is responsible for negative side effects.
| RELATED PRODUCT |
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MHP Presents:
T-Bomb II
T-Bomb II is so effective at jacking your Testosterone levels to the max, many are calling this male hormone optimizing formula "a significant development in pro-testosterone technology since prohormones"!
[ Click here to learn more. ] |
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This product provides your body with the critical nutrients to minimize and block this conversion. Additionally, minimizing DHT, which normally competes with Testosterone for the androgen receptor, leaves even more receptors open for Testosterone to latch onto.
Dren:
This product uses an advanced pharmacological approach to trigger the process of lipolysis for maximum fat burning. This product (patent pending compound name Drenbuterol) belongs to a powerful new class of compounds called Mesolimbic Beta Agonist Fat Burning Agents.
Its mechanism of action is similar to that of the popular old ECA (ephedra, caffeine, and aspirin) stack. Each capsule of this product provides the maximum 470mg dose of Drenbuterol and should only be administered once daily and should not be used with other stimulants. When take as directed, this product will promote thermogenic fat burning, increase energy levels, suppress appetite and more.
| RELATED PRODUCT |
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MHP Presents:
DREN
Researchers are calling the discovery of an exclusive new compound, Beta-Methoxy- Phenylethylamine, a bigger and more promising breakthrough than ephedra.
[ Click here to learn more. ] |
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Xpel:
New extreme water release pill allows you to see results in just 12 hours! At any given time, you're carrying up to 10 pounds of excess water. This natural phenomenon is called "subcutaneous water", and it can easily contribute to a "soft and puffy" appearance and uncomfortable feeling.
If you're a bodybuilder, subcutaneous water can prevent you from being "dialed in" at your next contest. If you're someone simply looking to lose a few pounds fast, subcutaneous water can prevent you from fitting into those jeans you want to wear this weekend!
You train too d@mn hard to let it happen to you, but did you know that you may be holding as much as 10 to 20 pounds of unwanted subcutaneous water? It's hiding your hard, razor sharp muscles and cable-like veins. It's also covering up your critical cuts and hard earned muscle definition.
| RELATED PRODUCT |
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MHP Presents:
Xpel
New xtreme water release pill allows you to see results in just 12 hours! At any given time, you're carrying up to 10 pounds of excess water. This natural phenomenon is called "subcutaneous water", and it can easily contribute to a "soft and puffy" appearance and uncomfortable feeling.
[ Click here to learn more. ] |
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This products patent pending Xeritone-PSDTM herbal blend uses proven fluid-reducing herbs to dramatically reduce water retention. The precise and ample amounts of water reducing ingredients in this product go to work around your muscle cells to eliminate excess water and give your skin a tight "plastic wrap" appearance.
Up Your Mass:
The advanced MacrobolicT Nutrition profile in this product provides the precise 45/35/20 ratio of macro nutrients (carbohydrates, protein, fat) your body needs to create tremendous gains in muscle size and strength, without added fat!
Whether you're a pro athlete who needs to pack on mass for an upcoming event, or a teenage hardgainer who has difficulty gaining weight, this product can help you blast through previously unconquerable gains with traditional weight gainers. This product has a lot of plus sides to it including: high fiber, 1g sugar, healthy mct fats for energy & absorption, multi-blend protein sources, etc.
| RELATED PRODUCT |
 |
MHP Presents:
Up Your Mass
The advanced MacrobolicT Nutrition profile in Up Your Mass provides the precise 45/35/20 ratio of macro nutrients (carbohydrates, protein, fat) your body needs to create tremendous gains in muscle size and strength.
[ Click here to learn more. ] |
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Conclusion
Again, it is an honor to provide our nation's soldiers with the most cutting-edge training protocols and nutritional advice that they deserve. Each month, Gerard Dente and I will be bringing more of this expert advice to our United States troops. Stay strong and God Bless!
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