Felt so beat this morning I decided I couldnt head to the gym today and face the iron and decided to make it a rest day. But by afternoon I changed that to an "active rest day" which turned into 30 2minute rounds on the bag with both gloves and knife! My take away is that rest is important but don't get locked into rest "days". Maybe all you need is a few extra hours or to change things up. Know your body! #getfitordie#heavybagwork#changeitup#tacticalfitness
Easy 60 minute row today to hit that aerobic energy system and work on improving my endurance 😎
This is big for people who have to do long ruck marches, spend hours fighting fires, competing in spartan races, etc.
Having a solid aerobic base will allow you to be better at whatever it is you’re doing, So get after it!
Happy Friday 🌴🤙🏽
PATHFINDERS and fellow ruckers - if you live in and around the #FortWayne#Indiana area join up with the @old.fort.ruckers for your rucking pleasures! The link to their Facebook group is in their IG bio 👍
As I’ve mentioned in previous posts, the deadlift is one of the core lifts I use in my programs. From time to time, I like to add some variation by performing Sumo Deadlifts.
The difference between the regular deadlift and the Sumo version is that the feet are taken wider than shoulder width and the hands grip the bar inside the thighs. Some people prefer this method more than the regular deadlift as it allows you to keep a more upright torso, with a nice neutral spine, hence taking some load of the lower back. This may be a better option for those who have previously injured their lower back, or whose mobility doesn’t allow them to obtain a good position in the regular deadlift.
Introducing a new module - Combat Pistol ground fighting
👊🏼Krav Maga for Concealed carry 👊🏼Trauma Care and Rescue basic and advanced 👊🏼 Advanced level Combat Rifle and Pistol
👊🏼 Tavor Operator 👊🏼 low light courses. 👉🏼Registration link in the bio. Don’t miss out on early bird pricing. ••••••••••••••••••••••••••••••••••••••••••••••
**LEG DAY WORKOUT**
Let me start by saying not all workouts need to be marathon sessions! Today I only had 35 min to get my work in dude to life. So I focused on what mattered to me. Power & explosiveness. .
Training legs is easily the most important training we as sheepdogs can do in the gym. Nearly ALL power comes from your legs (and hips). I focus on two types of leg day trainings. All based on the all mighty squat. .
Today’s training: .
High volume heavy squats. Pyramid up: 135x15, 185x10, 225x10, 265x8 & 315x5
Glute Bridges 185# 3x10-12
High intensity interval training finisher (separate video, explained there) .
Squats are the KING of lifts (deadlifts are also right up there). When you need raw power this is where it starts! If you need to say...throw a tweaked through a wall you’ll be glad you spent some time under the bar! Plus, booty gainz! 🍑 .
Glute bridges: every been in a ground fight? Trained for a ground fight? This is a VITAL move for any ground fight. You need to be able to buck a grown ass man off you should you find yourself on your back with someone trying to turn your face into hamburger. Enough explanation...also, booty gainz! 🍑 .
HIIT circuit: see follow up post .
PS: I’ll have a hard time sitting down on the toilet for days now! .
Be sure to check out my follow up video I’ll post right after for my finishing HIIT workout! .
#legday#booty#power#getfitordie#bootygains 🍑 #legworkout#legs#legdaymotivation#squats#squatbooty#hiitworkout#hiittraining#wegohome#alwayswin#alwaysbeready#tacticalfitness#fitcops
What do you take on your day hikes? Let us know in the comments section.
I stick to the essentials.
Tac light and head lamp
If you go on longer hikes bring a printed map and a compass along with the appropriate extra clothing.
TRUST THE PROCESS
This pic sums up more than half the conversations I have with tactical athletes. Aside from injuries, your body composition, movement, strength, speed, etc. didn’t happen over night.
You want to go about your health in a longevity approach. Trust the process. Have fun. Be consistent. 🎤 drop.
@stewsmith50 @onetimepowerlifting @diamondcut_fitness
„My worst nightmare? Is being there where somebody needs me, they‘re looking at me and their life depends on it and I can’t perform my job, because I am not physically fit.
Once you take that oath, you loose the right to be out of shape.“ - @tri_starling5 ➖➖➖➖➖➖➖➖➖➖➖
Ryan is one of those guys I follow here on Instagram because he walks the talk and his goal is to inspire the first responder community.
Balancing life with all his facets and still competing at the highest level.
Mentoring and leading his fellow brothers through example as his life speaks louder then his words.
@behindtheshield911 & @fittofightfire get him on your podcasts!!💪🏼👨🏼🚒👍🏼
It starts with you.
🎥: @511tactical (Werbung, da Markennennung🤷🏽♂️)
Here are 2 more battle rope exercise variations that fit into the “smoker” category of conditioning exercises for firefighters. Inner and outer circles are even more taxing on the upper body, as they bring in more shoulder involvement. Try these out and let me know what you think!
Prasara Yoga - 3 ejercicios de recuperación ft @italosecchi
Luego de una semana de alta intensidad, realizamos ejercicios de recuperación, ejecutando movimientos en 6 grados de libertad. Con el fin de recuperar los tejidos y el organismo del eustress (estrés positivo) sometidos días antes.
Nos referimos a identificar y eliminar la tensión innecesaria a nivel de la fascia, a través del movimiento consciente reconstruir y fortalecer la tensión necesaria. Este es un patrón psicofisiológico, por tanto cambia también nuestras vías neuronales a través del sistema nervioso vegetativo.
Movimiento, respiración y atención en coherencia.
Namaste weirdos 🤲🙏🙌 It's not too late to get your zen in!! Come down from that ruck workout high and release some stress by synching your breaths with this. Om... Then...register for Class 017 👍😁
Solo tenemos un cuerpo y si lo sometes a un entrenamiento de alto impacto, es importante darle la recuperación y mantenimiento adecuado!
Agenda tu cita para una sesión de Fisioterapia!
Valoración GRATIS!! Ya sea mantenimiento o tratamiento de cualquier tipo de lesión estamos para ayudarte.
Lic. Armando Velez