Military Training: Beyond Boot Camps and Towards Effective Preparation

Boot camps aim to replicate the rigors of military training, being open to all. However, a crucial question persists: what truly is required to become a part of the British Army (or any nation’s military)? Do boot camps adequately meet the demands placed on potential recruits, and can such training prepare an individual for the military way of life? The answer is a resounding no. There is a fundamental element lacking, not only in boot camps but also in various training methods employed by those aspiring to a military career. Before delving into this missing element, let us first examine the fitness levels necessary for military enlistment.

The Three Elements of Selection

Note: These three requirements pertain specifically to the British Army. It is essential to research the selection process details for your particular military branch.

While running is an integral aspect of Army selection, it is far from the sole training method to be utilized. Potential recruits are subjected to a stringent interview and selection procedure. The initial fitness testing comprises three key elements:
– The Static Lift: This test mimics the action of placing equipment onto the rear of a vehicle at a height of 1.45m. A Powerbag, starting at 15kg, is used to simulate the equipment. The weight is incremented in 5kg steps until 40kg, at which point the test concludes.
– The Jerry Can Carry: This assessment measures the strength of your upper arms, shoulders, and grip. You are tasked with carrying two 20 – kg Jerry cans for a distance of 150 meters. With your arms at your sides and one Jerry can in each hand, you must complete this course in under two minutes, maintaining a pace of no less than 5.4km/h. Scoring is based on the distance covered while sustaining the minimum pace.
– The 2.4km Best Effort Run: Run times vary significantly depending on the Army branch you wish to join. Time benchmarks range from 09:40 for units like the Parachute Regiment to 14:30 for Junior Entry.

Most individuals do not encounter difficulties with the first two elements. The stumbling block, however, is often the 2.4km best – effort run. Second only to the initially awkward experience of standing completely naked in front of a stranger (which becomes routine for military personnel over time), the running component of the selection process is one of the most anxiety – inducing aspects of the two – day interview.

“The underlying cause of failure is that potential recruits simply did not meet the standards. They were either overcome mentally by the pressure or physically by exhaustion or injury.”

I have heard an array of excuses, from “I have a cold” to “I’m missing a sock” (remarkably, this was an actual occurrence). Let us be clear: the fundamental reason for failure is that potential recruits did not measure up. They were either defeated mentally by the pressure or physically by fatigue, exhaustion, or injury.

The required times are not overly demanding, nor do they closely mirror the specificities of a combat environment. This test serves to establish a gender – fair standard that can be easily replicated. It also enables physical training staff to identify those who are truly committed. After all, this is a job interview.

These initial screenings are crucial for setting you up for success in your military career.

Why You Need to Lift

If you are considering a career as a tactical athlete (and these men and women are indeed athletes in their own right), weightlifting is essential. The common stress fracture is the most prevalent injury among young men and women undergoing military training. Stress fractures, small fractures on the tibia, are not only painful but can potentially derail a military career.

“Although I commend those who run over 10km daily, practice the 2.4km run weekly, and engage intensively in local boot camps, they are inadvertently undermining their chances. These individuals are setting themselves up for failure.”

Stress fractures typically result from inadequate preparation. Although most recruits have some running experience prior to training, they are unaccustomed to the volume. They lack knowledge of how to approach training correctly, minimizing the risk of injury while maximizing physical performance.

I have witnessed numerous individuals who, despite their daily 10 – km runs, weekly 2.4 – km run practice, and intense boot – camp training, ultimately fail. They come to me for rehabilitation, sitting in front of me, scared and tearful, bewildered as to how they developed a searing pain in their shin. Surely, their extensive pre – recruit selection and training running did not significantly contribute to their downfall?

Running is a repetitive plyometric exercise. In later military training, additional load will be added to this movement. Thus, efficiency must be established before enlistment. To enhance efficiency and reduce the risk of injury, we must strengthen our musculoskeletal system.

How You Need to Lift

The movement I consistently recommend to my clients is the simple back squat. This exercise not only enhances the muscle strength of the lower limbs but also benefits the skeletal system. By applying what is known as the minimal essential strain (one – tenth of the force required to fracture a bone) to the lower limb musculature, we can stimulate new bone formation throughout the lower limbs. This, combined with the associated hypertrophic benefits that increase bone mineral density, can reduce the risk of stress fractures and optimize your chances of completing training.

“The squat is also directly related to the motion of running. One screening tool for safely assessing plyometric capability is the ability to squat 1.5 times your body weight for 1 repetition and perform 5 repetitions in 5 seconds at 60 percent of your body weight.” These are the same criteria I use when rehabilitating a patient following a tibial stress fracture.

Soldiers engage in early – morning physical training (PT) in the Jordanian desert.

Exercise Prescriptions

When preparing for the 2.4km run, less is often more. Combining the squat and its associated markers with a well – structured anaerobic training program will not only improve your prospects of becoming a soldier but also reduce the risk of injury during the process.

Training in a more anaerobic manner not only shortens training sessions but also yields greater benefits, such as an increase in VO2 max and enhanced fatigue resistance. Additionally, you will have a more favorable physique due to increased muscle mass and decreased fat.

Linear sprint work has been effectively used as an anaerobic method in the rehabilitation context. This allows us to push soldiers hard without the repetitive impact on the lower limbs, while providing adequate rest periods.

This plan has demonstrated proven results, even for the arduous Parachute Regiment selection cadre:
– Back Squat:
– Perform 5 sets of 4 repetitions at 80% of your current 1 – Repetition Maximum (1RM).
– Apply a linear progression of 2.5 – 5kg on a weekly basis to ensure safe adaptation.
– Sprint Work:
– Conduct sprint work using a combination of modalities, including track, rower, and bike.
– Perform 200m x 12, totaling 2.4km, which directly corresponds to the 2.4km test.
– Use a work – rest ratio of 1:1. For example, if you cover 200m in 40 seconds, rest for 40 seconds before repeating.
– Sprint sessions can be flexible. You can vary the distance while maintaining the same total distance, e.g., 400m x 6, with a 1:1 rest ratio.

The above sessions can be carried out 3 times a week, with a 1RM squat test and a 2.4km run test conducted every 8 weeks.

I have achieved proven results using this plan, including for the demanding Parachute Regiment selection cadre.

Set Yourself Up for Success

In conclusion, failing Army fitness tests is relatively easy, regardless of your country of residence. The training methods I have discussed, which are used not only by tactical athletes but also by major sporting clubs worldwide, elevate your training to a superior level. These methods test you not only physically but also mentally.

Remember, you are training to safeguard your life and the lives of others in combat. Do not be the individual who compromises the patrol or, worse still, who cannot participate in patrols due to an avoidable injury.

Further Reading:

• How to Construct an Effective Tactical Training Program
• Basic Training Breakdown: What to Expect When You Join the Military
• Military Special Operations: Do You Have the Mental Fortitude to Make It?
• New on Breaking Muscle Today

References:

1. Baechle, T., Earle, R. (2008). Essentials of strength and conditioning. 3rd ed. Champaign: Human Kinetics. Pp94 – 119.

Photo Credits:

• Photo 1 by MoD/MOD via Wikimedia Commons.
• Photo 2 by Photo: Lt Col John Skliros/MOD via Wikimedia Commons.
• Photo 3 by Photo: Sgt Mike Fletcher/MOD via Wikimedia Commons.
• Photo 4 courtesy of Shutterstock.

Unveiling the Path to Elite Performance: Beyond the Gym’s Facade

Absorbed in the glow of your computer screen, you sit in silent contemplation, observing the seamless execution of a repetition. The fluidity from start to finish prompts your mind to embark on a quest for answers. Like a digital voyeur, you navigate the vast expanse of the Internet, encountering nothing short of perfection at every turn – the work of elite, full – time athletes. Suddenly, your comparison shifts from gym peers to a female Russian lifter, despite her being half your weight. As you self – consciously check your masculinity, the snap of your shorts’ waistband echoes the sting of defeat.

However, elite – level performance is not a result of mere chance. It is meticulously constructed upon the bedrock of simplicity and consistency. Comparing yourself to a young female athlete is, in fact, a disservice to her unwavering dedication. Before aspiring to elite status, it is imperative to revert to the fundamentals, both within and outside the gym environment.

1. Earning the Privilege of Progression

Training is a lifelong odyssey. A common misstep among many athletes is the failure to recognize that every exercise is rooted in a fundamental level of movement. Mastering a snatch, with its intricate footwork and deep bar catch, is the fruit of countless hours spent in the deep overhead squat. It begins with practicing with a wooden pole, even when your body protests, longing to imitate your athletic heroes.

“Training transcends the physical realm; it is a mental discipline aimed at enhancing every aspect of your time in the gym.”

Irrespective of the sport or skill in question, a crucial query demands an answer: Where do you stand on the skill continuum? Honesty is key in identifying your starting point, followed by a gradual, incremental progression. This self – awareness provides valuable insights that can be seamlessly integrated into your personalized training plan. Adaptation to your body’s unique training response is essential, preventing over – exertion and breakdown, which only highly – trained athletes can endure.

2. Moving with Intent for Improvement

Time is a precious commodity, and you cannot afford to fill your day with every training nuance. Let’s be candid. Does that trendy animal – crawling pattern everyone seems to be doing actually benefit that troublesome ankle you complain about during squats?

“Does that trendy animal – crawling pattern everyone seems to be doing actually benefit that troublesome ankle you complain about during squats?”

From the moment you enter the gym, a clear purpose should guide your actions. Training is not merely a physical presence; it is a mental exercise focused on optimizing every aspect of your gym time.

When working with experts like Dmitry Klokov, purposeful movement takes center stage. Does your movement preparation address mobility issues? Does your core drill complement a compound lift? During rest periods, do you lose yourself in the digital world of your phone, or do you focus on breathing drills for quicker recovery? The choice is yours.

3. Seeking Radiators, Avoiding Drains

Life presents you with two distinct types of individuals. On one hand, there are those who perpetually carry problems, incessantly complaining. Their negativity is like a drain, sapping the energy from those around them.

“Your training space should be populated by a community of radiators, individuals who elevate not only your training but also your daily life to new heights.”

On the other hand, you encounter athletes whose energy is palpable, even in the final, grueling seconds of a skin – tearing set of kettlebell snatches. Their positive presence keeps you in the zone. In a healthy and productive training environment, leave life’s minor setbacks at the door. Your training space should be filled with ‘radiators,’ those who enhance both your training and your everyday existence.

4. Identifying the Right Coach

At some juncture, you must assume control and make decisions for yourself. Whether in the ring, on the field, or on the solitary platform, you are the master of your destiny. This self – reliance is not gleaned from books alone; it is cultivated through immersive training under the guidance of a coach who gradually empowers you to ask your own questions.

“If your aspirations extend beyond what you currently deem possible, seek a coach, preferably through a recommendation. Listen attentively and, above all, trust their process.”

Spending two weeks with 2004 Russian Olympic Gold medallist Dmitry Berestov, inundating him with questions and observing the coach – athlete dynamic, left no room for doubt. As Berestov himself put it, “The finest athletes are coached to think independently, not to depend.”

5. Embracing a Balanced Life

You are more than a chiseled six – pack or well – defined glutes. Your life outside the gym is a reflection of your overall well – being. Two hours of training cannot counteract the effects of missed meals, nights of poor – quality sleep, or a chaotic work – life balance that induces more stress than a 2km rowing time trial.

“Remember, there is a life beyond training, especially when your training is not a matter of life – or – death or medal – winning.”

Jokes aside, the cumulative effect of these minor stresses can significantly impact your training when you introduce volume and intensity. Something will eventually give, often in the form of an injured body part. It is crucial to remember that there is more to life than training, especially when it is not a matter of life, death, or medal – chasing.

Conclusion

It is all too easy to become ensnared in the intricate details of training programs, the allure of numbers, percentages, tempos, and rep ranges that flood the Internet. However, true elite status encompasses more than the hours logged in the gym.

More Related Content:

• Forget the Elite and Train Your Actual Clients
• Specialization Is for Insects: Why Mediocrity Beats the Elite
• Is Your Training Taking You Closer to Your Goals?
• New on Breaking Muscle Today

The Disconnect Between Glute Bridge/Hip Thrust and Squat: Unveiling the Mechanics

Introduction

The glute bridge and hip thrust are frequently employed as assistance exercises to fortify the glutes for squats. Additionally, they find utility in the realm of rehabilitation for cases of “underactive” glutes. This article aims to dissect the functional mechanics of the bridge in comparison to the squat, elucidating why training the bridge may not necessarily translate to effective glute recruitment during the squat. Henceforth, “bridge” will encompass both the glute bridge and hip thrust.

How the Muscles Work

Prior to analyzing the squat and the bridge, it is essential to commence with fundamental principles that enable us to comprehend how muscles function in an isolated exercise such as the bridge, as opposed to the compound movement of the squat.

Isolated Muscle Strengthening

A significant portion of exercise science focuses on strengthening muscles in an isolated manner. This approach is founded on concentric muscular contractions, which involve muscle shortening and the generation of motion. In the case of the bridge, the glutes contract concentrically to produce hip extension.

Maximizing Glute Recruitment

In the article “Hip Thrust and Glute Science,” Bret Contreras delved into the science of maximizing glute recruitment, including a study on the optimal degrees of hip and knee flexion necessary for achieving the highest electromyography (EMG) readings. The intention here is not to challenge his methods, as they are appropriate for their intended function and goal of attaining maximum glute contraction for maximal hypertrophic gains. Instead, this article will demonstrate why the bridge may not be suitable for enhancing glute function in the context of our objective, which is the squat.

Enhancing the Glute Bridge

The glute bridge has purportedly been enhanced through the use of bands around the knees to facilitate hip abduction and by turning the toes for external rotation. The underlying theory posits that simultaneously performing all three concentric glute muscle actions—extension, abduction, and external rotation—will ensure maximum EMG activity of the glutes.

The EMG Conundrum

A high EMG reading is often regarded as a crucial indicator of an exercise’s efficacy in recruiting a muscle. The bridge exhibits high EMG activity, suggesting that it should train our glutes to function during the more functional, compound squat. However, this is often not the case. The question remains: why doesn’t this transfer occur?

How the Body Works

The Bridge and Hip Extension

In the bridge exercise, one is not training the glutes to squat but rather only to hip extend. The bridge is performed in a supine position, where the nervous system is relatively dormant, akin to the state during prolonged bed rest. During bed rest, muscles atrophy and individuals become weaker due to the reduced stimulation from gravity, which is essential for maintaining low – grade, constant muscle activation.

Neurological Activation Disparity

When lying down during the bridge, the body is no longer combating gravity, resulting in minimal to no activation of the nervous system throughout the body. As the hips are elevated, the only significant neurological drive is directed towards the glutes, explaining the high EMG reading for the bridge.

Conversely, when standing under load preparing to squat, the entire nervous system is subjected to a greater amount of pressure compared to the bridge. As the descent of the squat commences and the hips move towards the floor, neurological activity is distributed to every muscle in the body. During the squat, the muscles within the hip undergo shortening and lengthening at different times, learning to work in unison to overcome both gravity and the load with momentum.

The Isolation Dilemma

This is a pivotal factor explaining why the glute bridge does not translate to effective squatting. The body functions as an integrated system, with extensive neurological communication occurring between muscles to complete a task. When performing a glute bridge, the glutes learn to work in isolation, with limited interaction with neighboring muscles. Consequently, when transitioning to standing and performing a squat, the glutes struggle to determine when they need to contract in relation to the other muscles involved in the compound squatting movement.

Subconscious Neural Control

The nervous system operates subconsciously to regulate all human movement. Conscious muscle contractions typically arise from isolated movements. However, during functional (multi – jointed) movements, it is impossible to consciously direct every muscle to work. The sequencing of muscle firing patterns cannot be consciously chosen due to the involvement of multiple muscles. Even if one could control this sequencing, the distraction would likely lead to failure in executing the lift.

How the Mechanics Work

Muscle Sequencing and Mechanics

The sequencing of muscles is not the sole differentiating factor; the mechanics of the two exercises also vary significantly. In the bridge, the glute begins from a state of inactivity and then shortens. Although the glute has stored energy, there is no stretch – shortening cycle, as is present in the squat.

Squat Mechanics

During the downward phase of the squat, the glute undergoes hip flexion, adduction (starting from a relatively abducted position and moving further inward as the squat progresses), and internal rotation. These are the natural mechanics of the squat descent.

The coupled mechanics of the knee involve flexion and internal rotation, resulting in internal rotation of the femur during the eccentric phase of the squat. It is important to note that this does not imply the knees coming into contact; rather, if the knee tracks over the foot, it indicates internal rotation of the hip.

The downward phase leads to the lengthening of the glute in all three planes of motion: hip flexion in the sagittal plane, hip adduction in the frontal plane, and internal rotation in the transverse plane. This lengthening process generates an elastic load, enabling the glute to explosively and concentrically extend, abduct, and externally rotate the hip, facilitating the upward movement to stand.

Bridge Mechanics

These joint motions are not replicated during a bridge. Due to the limited range of motion in which the bridge is performed, there is no stretch – shortening cycle. One consequence of the bridge is glute tightness, restricting the glute to contracting within a shortened range of motion, unlike the extensive range of motion required in the squat. This limited range of motion means that the glute does not learn how to function at the bottom of the squat, precisely when its assistance is most needed.

Enter the Lunge

Lunge as a Squat – Adjacent Exercise

To genuinely assist in glute activation, the exercise most closely resembling the squat is the lunge. The joint motions of the hip in the lunge are nearly identical to those in the squat—hip flexion, internal rotation, and adduction during the descent of the movement, allowing the glute to engage in its stretch – shortening cycle.

However, there is a subtle difference between the squat and the lunge. In the lunge, there is a ground reaction force as the foot contacts the floor, resulting in non – identical mechanics compared to the squat, which has a top – down loading pattern.

Muscle Coordination in the Lunge

In the lunge, the glute learns to work in a coordinated and synchronized sequence with all the other hip muscles. The joint angles are similar to those of the squat (specifically, on the front leg), and importantly, the ankle, knee, and spine also learn to move in tandem with the hips during this motion. In contrast, in the bridge, only the hip moves and extends, with the ankle and spine in a completely different position and under different stress compared to the squat, preventing the acquisition of the correct movement pattern and muscle sequence.

Balancing Leg Strength

The lunge also enables each leg to work independently and develop its own strength. Rarely does one encounter a perfectly balanced squat; most individuals have a stronger leg that they tend to favor during squats. The lunge can help in balancing this system.

While performing lunges is beneficial, simply doing thirty lunges is insufficient to induce the desired changes in motor pattern recruitment. The second part of this article will explore the programming required to effect significant alterations in motor patterns.

Related Articles and References

• Related Articles:
  • Squats and Hip Dysfunction: 2 Common Problems and How to Fix Them
  • What’s New on Breaking Muscle Today
• References:
  • Contreras, B. “Hip Thrust and Glute Science.” The Glute Guy. Last modified April 6, 2013.
  • Worrell TW., et al. “Influence of joint position on electromyographic and torque generation during maximal voluntary isometric contractions of the hamstrings and gluteus maximus muscles.” J Orthop Sports Phys Ther. 2001 Dec;31(12):730 – 40.

Photo Credits:
– Photo 1 courtesy of Shutterstock.
– Photo 2, 3, & 4 courtesy of CrossFit Empirical.

Mastering the 8 – Minute Mile: A Comprehensive Guide to Enhanced Running Performance

Introduction

The human body has an innate ability to run. From childhood escapades to evasive maneuvers in perilous situations, running is an integral part of our physical repertoire. While weightlifting holds a special place in many fitness enthusiasts’ hearts, running transcends demographics, appealing to individuals pursuing sports excellence, cardiovascular health, or mere enjoyment.

Like any skill, however, dedicated practice can elevate the running experience and yield more remarkable results. Whether you aspire to outperform your personal bests or compete with others, or if you’ve hit a plateau and seek to shave seconds off your pace, it might be time to reassess and refine your running approach.

The 8 – minute mile represents a high – performance benchmark. Maintaining this pace over a marathon distance of 26.2 miles would result in a finish time of just under three and a half hours, placing you in the top 25% – 30% of runners. In a non – competitive context, most military and law enforcement fitness tests include a 1.5 – or 2 – mile run, and an 8 – minute mile pace would position you solidly in the middle of the pack.

Regardless of your motivation, striving for an 8 – minute mile is a worthy goal. This guide presents a comprehensive training plan to help you achieve this milestone.

Training Plan

Weekly Plan to Achieve an 8 – Minute Mile

Embarking on a journey to run more efficiently and reduce your running time requires a meticulously detailed program. The following plan is designed to gradually shave time off your runs while ensuring your body remains balanced and healthy.

Monday: Strength Training

Even a single day of focused weight training, when the total training volume is adequate, can enhance strength and develop functional muscle. A full – body workout is particularly beneficial for runners, targeting the legs, upper body, and core—all crucial components for a powerful running performance.

Yusuf Jeffers, a coach at Mile High Run Club, states, “Incorporating a period of strength training typically leads to an improvement in running time. Compound lifts such as barbell back squats and unilateral exercises like lunges are effective for developing leg muscles, engaging not only the quadriceps but also the hamstrings and glutes. Muscles function synergistically, not in isolation.”

“Core strength workouts are equally essential. The key lies in integrating leg strength improvements and translating them into power. Core strength aids in maintaining proper posture, ultimately contributing to faster running times.”

Sample Strength Workout
– Back Squat: 3 sets of 8 – 12 repetitions
– Walking Lunge: 3 sets of 8 – 12 repetitions per leg
– Pull – Up: 3 sets of 8 – 12 repetitions
– Single – Arm Dumbbell Row: 3 sets of 8 – 12 repetitions per arm
– Shoulder Press: 3 sets of 8 – 12 repetitions
– Dip: 3 sets of 8 – 12 repetitions
– Push – Up: 3 sets of 8 – 12 repetitions
– Cable Woodchopper: 3 sets of 8 – 12 repetitions
– Scissor Kick: 3 sets of 8 – 12 repetitions

Tuesday: Speed Workout

Execute 4 – 6 sets of 400 – meter runs, with a 2 – minute rest interval between each run. Adopt a submaximal stride, operating just below the anaerobic threshold rather than at full capacity. Each run should be challenging but not leave you completely breathless.

Wednesday: Active Recovery

Active recovery represents a middle ground between intense training and complete rest. Engage in a 30 – minute walk, slow jog, or other light – intensity cardio activity at a comfortable pace. Additionally, allocate time to enhance flexibility through long, deep stretching or a Yin yoga session.

Thursday: Tempo Run

A tempo run involves covering a distance at a consistent tempo or speed that you can sustain throughout. Commence with 2 – 3 miles at a steady pace. As your running prowess improves, gradually increase the tempo and eventually extend the distance up to 5 miles.

To achieve an 8 – minute mile pace, many runners aim for 180 steps per minute, or 3 steps per second. Consider this as a long – term target.

Tip: To maintain a consistent tempo, consider listening to the Running Tempo Mix playlist on Spotify by Nike Women. Alternatively, search various music – streaming platforms for BPM – specific playlists tailored to your desired running speed.

Friday: Active Recovery

Take another day for active recovery, focusing on restorative activities. Perform another 30 – minute session of light cardio, followed by additional flexibility work.

Saturday: Endurance Run

This should be the longest run of the week, designed to build overall endurance and push your physical and mental boundaries. Maintain a speed between the “active recovery” and “tempo” speeds. You should be able to converse in sentences during this run. Begin with 3 miles and incrementally increase the distance each week, eventually reaching up to 20 miles.

Sunday: Rest

Refrain from all training, running, and weightlifting. Use this day to recharge, consume nutritious meals, and prepare for the upcoming week.

Improve Your Form, Improve Your Speed

Attaining an 8 – minute mile pace is a commendable accomplishment for any non – professional runner, signifying a transition from recreational to specialized performance.

Even if running isn’t your primary fitness focus, dedicating some training time to refine your running technique can enhance your aerobic conditioning base, benefiting various activities, from high – repetition weightlifting sets to running the bases in a local softball league.

As with any exercise or skill, enhancing your technique can lead to better results and reduce the risk of injury. While many individuals invest time in learning proper deadlifting form due to its perceived complexity, they often overlook crucial factors when running, despite their significant impact on the running experience and how the body responds to the physical stress. The following cues can help you run more efficiently, shaving time off your runs and minimizing joint wear and tear.

Cue 1: Drive Your Knees Forward

Rather than emphasizing a backward leg kick, focus on propelling your knees forward with each step. This technique enhances stride length and activates the hip flexors and core, essential for optimal running performance.

Form Tip: Incorporate standing high – knee drills and marching in place during your warm – up routine to reinforce this knee – forward movement.

Cue 2: Make Contact with the Balls of Your Feet

When striking the ground while running, aim for a light and rapid touch. Avoid forcefully slamming your foot down. Most contemporary running coaches discourage heel – striking, as it can be slow and may lead to foot and ankle problems. Instead, strive to land on the balls of your feet. Have a friend observe your running form or record yourself with a camera. If you notice heel – striking, consciously adjust your foot placement.

Form Tip: While assessing your form, check for pronation or supination. Shifting towards the big – toe side (pronation) or the pinky – toe side (supination) of the foot, rather than maintaining a neutral position, may increase the risk of future foot and ankle issues. Inspecting the wear patterns on the soles of your running shoes can also provide insights.

Cue 3: Run with Your Upper Body

Running is not solely a lower – body activity; your entire upper body must be engaged for optimal performance. As you start running, envision leaning forward from your hips, with your chest and ears positioned in front of your ankles. Keep your head and chest up by looking 50 – 100 feet ahead. Swing your arms like pendulums in synchrony with your legs, ensuring your forearms move alongside your body, not across it, and maintain a 90 – degree bend in your elbows.

Form Tip: Maintain an upright posture. Avoid bending forward at the waist, as this can compromise your overall running form and slow you down.

Cue 4: Keep Your Core Engaged

Your core plays a vital role in maintaining an upright posture and facilitating strong breathing. Focus on engaging your core and lifting from your pelvis. Keep your abdominal muscles sufficiently tight to prevent side – to – side wobbling or excessive rotation while running. If your shoulders tilt or turn significantly during running, it may indicate that your core is too relaxed.

Form Tip: Practice breathing in rhythm without sacrificing core tension. Count your steps as you inhale and exhale, aiming for consistent breath pacing. Start slowly and determine your optimal number of steps per breath.

Running Mistakes to Avoid

Running may appear deceptively simple, as anyone can technically engage in it at any time. However, to improve your running time and become a proficient runner, a structured routine is essential. Running without a plan can lead to pain, injury, sluggish performance, and wasted energy. The following are common pitfalls to avoid.

Running Too Much

This is more of an enthusiasm – related issue than a technical one. Some individuals believe that increasing running volume alone will automatically lead to improvement. However, to become a better, faster, and more efficient runner, a balanced running program, similar to those designed for other fitness goals, is necessary.

Avoidance Strategy: Adhere to a well – planned, structured running schedule, such as the sample plan presented earlier. A comprehensive plan should incorporate training sessions, varied distances, and cross – training days to build skills, balance training and recovery, and prevent injury.

Skipping Recovery

Neglecting rest and recovery in pursuit of improvement can actually hinder your progress. Your body requires recovery days to repair muscles, adapt the cardiovascular system, and rejuvenate the nervous system. Pushing too hard without breaks not only fails to accelerate your progress but also increases the risk of injury, potentially sidelining you from your training.

Avoidance Strategy: Ensure your training schedule includes rest days and recovery methods, such as flexibility training, which can alleviate soreness and enhance range of motion.

Benefits of Running

Running offers numerous benefits, both physiological and psychological. These benefits are amplified when complemented by proper recovery and other forms of exercise.

Cardiovascular Health

Running is an aerobic, cardiovascular activity that challenges the heart and lungs. This exertion strengthens these vital organs, leading to a lower resting heart rate and increased blood oxygenation. Collectively, these improvements contribute to better cardiovascular health and a reduced risk of cardiovascular diseases.

Psychological Health

The so – called “runner’s high” is often associated with a post – run endorphin release, where the brain produces feel – good chemicals in response to the rhythmic, blood – pumping exercise. Scientific research has firmly established a link between running and improved mental health. Some studies even suggest that consistent running can be as effective as pharmaceutical interventions.

Additional research has connected regular running with improved sleep quality, indicating that as little as two short runs per week can lead to significant improvements in deep sleep and a reduction in insomnia.

Note: Do not undermine your current medical treatment. If you are taking prescription medication while starting or intensifying your running routine, inform your doctor and closely monitor your progress.

Fat Loss

Cardiovascular exercise is a proven method for fat loss. While walking can be an effective starting point, running has been shown to contribute more substantially to fat loss and improved body composition. A running program not only burns calories during the run but also suppresses appetite, making it easier to adhere to a calorie – restricted diet conducive to fat loss.

Frequently Asked Questions

Why do my feet hurt after running?

Foot pain after running may be attributed to running excessive distances or at a pace too rapid for your foot and ankle structures to adapt. It could also be as straightforward as wearing worn – out shoes that no longer provide adequate protection against repeated impact. Typically, running shoes should be replaced after covering 400 – 500 miles. Even well – constructed shoes begin to deteriorate at this point, losing their intended cushioning and support.

It is of utmost importance to pay attention to foot pain, as it can progress to a painful condition known as plantar fasciitis, which may compromise foot function for years. Seek professional guidance to assess your running form and make any necessary stride corrections. Invest in a pair of running – specific shoes. Many specialized shoe stores offer gait analysis to help you find the perfect fit.

What is a side stitch and why do I get them?

Side stitches can be caused by several factors, including the timing of your last meal, your breathing pattern, and the tightness of the ligaments around the diaphragm.

To prevent side stitches, maintain proper hydration before, during, and after running. Develop a breathing pattern that synchronizes with your strides. Consume a light meal 2 – 3 hours before running. If you experience pain during a run, stop and gently massage the affected area until the pain subsides, rather than attempting to run through the discomfort.

Conclusion

Are you inspired to take on the challenge? Excellent. Lace up your running shoes and embark on your journey. Remember, overexertion will not expedite your progress. If you’re seeking a goal to motivate yourself, consider registering for a local 5K. Mark the date on your calendar, follow the training plan, refine your technique, and gradually increase your pace to start shaving time off your runs.

References

• Ralston, G.W., Kilgore, L., Wyatt, F.B. et al. Weekly Training Frequency Effects on Strength Gain: A Meta – Analysis. Sports Med – Open 4, 36 (2018). https://doi.org/10.1186/s40798 – 018 – 0149 – 9
• Sands, William & Mcneal, Jeni & Murray, Steven & Ramsey, Michael & Sato, Kimitake & Mizuguchi, Satoshi & Stone, Michael. (2013). Stretching and Its Effects on Recovery: A Review. STRENGTH AND CONDITIONING JOURNAL. 35. 30 – 36. 10.1519/SSC.0000000000000004.
• Lee, D. C., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure – time running reduces all – cause and cardiovascular mortality risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058
• Oswald, F., Campbell, J., Williamson, C., Richards, J., & Kelly, P. (2020). A Scoping Review of the Relationship between Running and Mental Health. International journal of environmental research and public health, 17(21), 8059. https://doi.org/10.3390/ijerph17218059
• Williams P. T. (2013). Greater weight loss from running than walking during a 6.2 – yr prospective follow – up. Medicine and science in sports and exercise, 45(4), 706–713. https://doi.org/10.1249/MSS.0b013e31827b0d0a

Special thanks to Yusuf Jeffers at Mile High Run Club. If you’re entering your first (or next) marathon, consider their specialized marathon training program.

Featured Image: PeopleImages.com – Yuri A / Shutterstock

Mastering Kettlebell Workouts: A Strategic Approach to Consistent Fitness

Introduction

The question, “When do you work out?” is one that every consistent exerciser can answer. Those who achieve sustainable health and fitness don’t simply drop into exercise classes on random evenings or convenient long weekends. They have a well – thought – out plan. When queried, they might respond with:
– “First thing in the morning, before the family wakes up.”
– “On my commute to work. I shower and prepare for work at the gym.”
– “During my lunch break.”
– “Immediately after work, before heading home.”

Many individuals who struggle to exercise regularly cite busyness as the primary obstacle. This is understandable. Even with a highly efficient 30 – minute or less High – Intensity Interval Training (HIIT) routine, the time spent getting ready, driving to the gym, securing valuables, and engaging in small talk often exceeds an hour. However, by eschewing the gym and dividing workouts into several short segments throughout the day, exercise can be integrated much more efficiently. After all, as humans, like all animals, we are designed to move more than once a day.

The Kettlebell Advantage

I have advocated this approach in my “five – alarm” and “four – alarm” workout articles. These plans assume that to seamlessly fit exercises into the nooks and crannies of your day, they should be equipment – free. While bodyweight exercises are excellent, the possibilities become even more engaging and diverse when you master the kettlebell. This uncomplicated tool offers unparalleled efficacy. Placing a kettlebell by your desk can significantly propel you towards your fitness objectives. In fact, distributing exercise across a few quick kettlebell – centered segments may be a more effective training method than the conventional all – at – once approach.

As posited in “Learn the Kettlebell to Unlock Freedom,” the kettlebell is the most effective, efficient, and portable fitness tool. It tones muscles, builds endurance, enhances mobility, and develops functional strength and power. Its unique design not only delivers a potent training effect but also allows for the enjoyment of continuous skill improvement. Additionally, it remains a great option for basic, straightforward exercises.

Crafting Your Kettlebell Workout Plan

Once you have mastered the kettlebell (I recommend my Complete Kettlebell Program), the following aspects need to be determined:

Optimal Workout Times

• Identify three or four times of the day that work best. For example, first thing in the morning, before lunch, and before going home. You can either find a fourth time or settle on three.
• Set phone alarms or other reliable cues to trigger your exercise. Consistent action is founded on habit and the science of willpower development. For further guidance, refer to my free ebook, “The Essential Guide to Self – Mastery.”

Kettlebell Storage at Work

• Consider where to store your kettlebell at work. Options include under your desk or in your car.

Appropriate Work Attire for Exercise

• Research work clothes suitable for exercise based on your gender. There is a plethora of options for women, and for men, the situation is improving, thanks to stretchy golf pants.

Overcoming Self – Consciousness

• If you’re concerned about being the odd one out while working out, you can close the blinds if you have an office, step outside, or find a seldom – used space. Alternatively, you can simply embrace it, as you’re doing something great for yourself.

Kettlebell Workout Structure

• There are numerous options available. After mastering the basics, experiment with mixing and matching the following six – to ten – minute exercise blocks.

Kettlebell Exercise Blocks

Block 1 Options

Each block should commence with this brief kettlebell warm – up:
– 5 Kettlebell Halos per side
– Kettlebell Squat Pry Series
– 3 one – leg Kettlebell Romanian Deadlifts (RDL) per side
– 5 Push – Ups

This block is ideally performed first thing in the morning, before getting dressed for work, allowing you to get a bit more physically active. I recommend taking this opportunity to do Turkish get – ups (TGU), renowned as the king of all exercises.
– Set a timer for six to eight minutes and continuously alternate between right – and left – hand TGU.
– Do 3 rounds of 1 right – hand and 1 – left – hand TGU, along with 10 kettlebell rows per side.

Blocks 2, 3, and 4 Options

Option 1

3 rounds of:
– 5 one – leg Kettlebell RDL Rows per side
– 3 Kettlebell Snatch or Kettlebell Strict Press per side

Option 2

• Six to eight minutes of two – hand kettlebell swing intervals. Start with 30 seconds of work and 30 seconds of rest, gradually reducing the rest time.

Option 3

• Six to ten minutes of continuous suitcase carries. Given that outdoor breaks boost energy and work productivity, head outside and perform this single – arm farmer’s walk variation. Keep your shoulder down and back, grip the bell firmly, and walk. Switch hands when your grip weakens, and continue until your time is up.

Option 4

• Six to ten minutes of single – arm kettlebell swings: 10 swings with the left hand, rest, 10 swings with the right hand, rest, and repeat until time elapses.

Option 5: The Gauntlet

• 15 one – arm Kettlebell Clean, Reverse Lunge, Press per side (alternate hands after one rep of all three exercises)
• 20 – 30 Two – Hand Bent – Over Rows

Option 6

Five to ten – minute As Many Reps As Possible (AMRAP):
– 10 Kettlebell Goblet Squats
– 5 Push – Ups

Option 7

Two – Exercise Tabata:
– Select any two kettlebell exercises to alternate between and complete eight rounds of 20 seconds of work followed by 10 seconds of rest.

Conclusion: The Benefits of Kettlebell Fitness

There are numerous other possibilities, but these exercise blocks should provide an ample starting point. Incorporating three or four of these options into your day would result in an extremely active and healthy day. This is the advantage of learning to use the kettlebell – the most portable and powerful tool in fitness. Mastering this skill unlocks a lifetime of enjoyable fitness.

Featured Image: Srdjan Randjelovic/Shutterstock

The Significance of Joint Health and Movement in Athletic Training

Recently, there has been a surge of Facebook re – posts featuring UFC fighter Conor McGregor training with Ido Portal. These posts have brought the concept of free movement as a form of training into the spotlight. The linked post contains a crucial statement: “For those who do not possess the basic level of joint health, one should not impulsively rush out and commence all these activities.” This point demands careful consideration and should not be overlooked.

The Impact of Joint Ill – health on Athletic Performance

Joint ill – health can impede an athlete’s capacity to sense external and internal forces. These forces may originate from the ground, the wind, an opponent, or even one’s own inertia. In sports, the ability to perceive and respond to all that occurs during wrestling, grappling, combat scenarios, or any situation involving a direct opponent is regarded as an output.

The core essence of an athlete lies in the ability to process internal and external sensory stimuli (inputs) into either gross or fine patterns (outputs). In essence, athletes need to transform input stimuli into effective output patterns.

Poor Movement: Not Necessarily a Coaching Issue

When an individual exhibits poor movement (i.e., the output pattern is sub – optimal), it is commonly assumed that the coaching method is at fault. It is as if coaching is expected to directly enhance the central nervous system’s function in generating movement. However, if an athlete’s joints and tissues lack the competence to assume the correct positions, the coach’s instructions become less relevant. This is related to the joint – by – joint approach. A joint with a tendency towards stiffness may exhaust its range of motion before achieving the desired objective. Consequently, another joint may have to sacrifice some of its stability to sustain movement.

Ido Portal excels at maintaining a high level of joint health, enabling him to assume appropriate positions and apply movement skills. His approach offers numerous opportunities for the processing of both the central and peripheral nervous systems.

Initiating the Journey to Better Movement

In the realm of movement improvement, better coaching is often not the primary factor. Three highly respected coaches have provided valuable insights in this regard:
– Bill Sweetenham, an Australian swimming coach renowned for coaching multiple Olympic gold medalists. Similar to Ido Portal, he appears to have a profound understanding of coaching athletes to move effectively and consistently. In early 2014, I co – presented with him at a “Higher, Stronger, Faster” roadshow in Northern Australia. During one of his lectures, he stated, “An athlete in training does not heed your words.”
– Frans Bosch, an Olympic jumps and sprint coach for the Netherlands, a professor of motor learning, running coach for the Wales Rugby Union, consultant coach to the English Institute of Sport, and a globally recognized lecturer in running biomechanics, expressed a similar sentiment: “An athlete’s body will literally ignore what you say.”
– Gray Cook, a well – known strength coach and physical therapist, put it in a comparable manner: “Do not coach change; cue change.”

So, how can we begin to move better? Fortunately, the path to improvement starts with ensuring a healthier set of peripheral inputs. This is something that every amateur athlete, coach, and clinician can enhance through the use of foam rollers, massage sticks, trigger – point devices, stretching, or professional therapy.

Enhancing mobility through these means improves the ability to detect both subtle and obvious movements. Once athletes regain this mobility, cues aimed at improving skills become more effective due to increased sensory input.

How Ido Portal Assists Conor McGregor

Both Ido Portal and Conor McGregor exhibit remarkable mobility in key areas such as the ankles, hips, thoracic spine, and shoulders. This indicates that they can reap the benefits of training in free movement and natural environments.

Following this sequence leads to an enhanced preparedness to exhibit fine and gross motor patterns. Conor McGregor exemplifies the importance of prioritizing mobility first, followed by the implicit cues provided by natural free – form movement. This sequence ultimately improves the readiness to display the motor patterns required to land or dodge a punch at the opportune moment.

Recommended Reading:
– Stability Versus Mobility: The Bigger Picture is Movement
– Move Your Body, Move Your Brain: Training for Neuroplasticity
– Motor Control and Movement Patterns: A Must Read for Athletes
– New on Breaking Muscle AU

Photo Credit: Courtesy of Andrius Petrucenia on Flickr (Original version) UCinternational (Crop) [CC BY – SA 2.0], via Wikimedia Commons.

The Significance of Hill Running in Athletic Training

I. Personal Background and Introduction to Hill Running

I was raised during the late 1970s and 1980s, and throughout my life, I’ve been an athlete. Football has been a passion of mine for as long as I can recall. One of the most memorable training anecdotes from my childhood, sourced from the mainstream media, was about the hill that the legendary running back Walter Payton utilized for off – season conditioning. With a simple internet search, one can find numerous accounts of Payton’s extraordinary conditioning regime, how he would invite athletes from various sports to train with him, and how most of them would eventually succumb to exhaustion. As one of the NFL’s most productive runners, and arguably among the greatest of all time, the hill was his well – kept secret.

Having been in the coaching profession for nearly two decades, I’ve developed an intense fascination with hill running. I owe this to Payton. Since speed is the primary objective in all my training programs, hills (or stairs, for those lacking a suitable nearby hill) are an indispensable component of any speed or conditioning regimen. My coaching career has been mainly split between Cal Poly and San Jose State, both of which offer substantial hill or stadium inclines, ideal for rigorously training my athletes.

II. The Rationale Behind Hill Running

A. Strength and Power in the Context of Speed

When discussing speed, especially during the acceleration phase, strength and power are of utmost importance. Whether it’s a forty – yard dash, a running back swiftly maneuvering through a gap, a batter sprinting down the first – base line to beat a throw, or a forward bursting towards an opening, the sudden burst of speed is the decisive factor. It’s the initial three to five steps that often determine the success of the effort.

Observe the NFL combine. When athletes run their 40 – yard dashes, the start is the most crucial determinant of a good time. Conversely, if a runner stumbles at the start or takes an unsteady step, it’s likely that the time will be underwhelming.

Hill running uniquely teaches the drive phase of a sprint. Due to the incline, runners must utilize the forefoot for climbing. A fundamental speed – training cue is that the front of the foot is for speed, while the heels are for braking. Even larger athletes, who typically land on their heels first when running on flat ground due to their size, are compelled into an “appropriate” sprinting stance. Consider the lean that world – class sprinters adopt in the first 50 – 70 meters of a 100 – meter dash; the hill naturally facilitates achieving this position.

B. Leg Strength and Loading

The most evident advantage of hill running is the load it places on the legs. I’ve always considered methods like parachute pulling, banded running, and partner towing to be rather ineffective, as all these techniques essentially aim to replicate the benefits of hill training. Next to squatting, Olympic lifting, and/or kettlebell training, nothing enhances leg strength and explosiveness as effectively as hill sprints.

III. Using Hills for Lateral Applications

The majority of the teams I train for speed – related purposes don’t often have opportunities in their respective sports to run straight ahead, where traditional track workouts would be beneficial. Thus, we focus almost entirely on change – of – direction training. Many young athletes have little or no comprehension of how to turn. They lack spatial awareness, rely on their toes to slow down, and frequently struggle to control their momentum while running.

Because of the hill’s incline, when runners laterally climb, they must naturally position their drive foot in a “toe – in” stance. Failure to do so results in a significant loss of efficiency, and they will instinctively feel the need to adjust. On flat ground, one of the key aspects of footwork I teach is a subtle toe – in on the outside leg during a directional turn. This serves two purposes. Firstly, it enables the runner to fully engage the big toe during propulsion. Secondly, it aligns directionally with the intended path. Surprisingly, many young athletes lack this technique initially. Without it, their attempts at redirecting themselves are slow and lack power.

Moreover, gravity plays a crucial role. The natural incline of the hill necessitates a forceful push, similar to what is required on flat ground during acceleration. If I can get an athlete to sprint up the hill, either laterally or straight ahead, they gain a practical understanding that can be transferred to flat – ground running.

IV. The Benefits of Backward Hill Sprints

Hill running backward is an excellent method for intensively training athletes. The hill behind our sports complex at Cal Poly is approximately 35 yards long with a 14 – percent grade, which is quite steep. We incorporate backward running into the final phase of our hill workouts. This is partly to push my athletes out of their comfort zones, partly to enhance the functional speed of my defensive backs and linebackers, and partly to foster a sense of toughness.

During my college days, we had to backpedal around the outside of the Begley Building at EKU. Admittedly, it was a deliberate way to make us uncomfortable. The continuous changes in incline outside made the experience miserable, as we were often instructed to do this for 15 minutes or more without a break. While it seemed like a harsh approach, it taught us an important lesson: how to endure pain. It was a manageable leg burn that tested our limits.

The foot drive generated by backward hill running is nearly impossible to replicate elsewhere. It teaches athletes to push with maximum force from the forefoot. Remember, acceleration occurs at the front of the foot, and braking at the heel. This trains runners on the appropriate pressure points, where to apply them, and how to use their feet efficiently.

V. Hills Teach Running Efficiency

Once again, due to the incline, runners are forced into a position where they have no option but to give their all. Given the distance they need to cover while ascending the hill, casual hopping or half – hearted efforts only prolong the process. Since they want to complete the climb as quickly as possible, a natural full – effort response is elicited.

Bounding has proven to be the most challenging aspect for my athletes. Other exercises may cause more pain, but bounding requires them to exert maximum effort, coordinate their movements for optimal efficiency, and completely deplete their anaerobic energy systems. It’s quite remarkable to witness.

Featured Image: KieferPix/Shutterstock

Team GB Announces Olympic Debutants for Rio 2016 Weightlifting

Team GB has officially declared that British weightlifters Rebekah Tiler and Sonny Webster are set to make their Olympic debuts at the Rio de Janeiro Games.

Athletes’ Competitions

• Rebekah Tiler, a teenage prodigy, will compete in the women’s -69kg category. Hailing from Keighley in West Yorkshire, the 17 – year – old Tiler is poised to be one of the youngest athletes representing Team GB in this summer’s Olympics. She is the reigning British Champion, having established two British records at the latest British championships. Additionally, she is a gold medalist at the Youth Commonwealth Games.
• Sonny Webster, 22 years old, will represent Great Britain in the men’s -94kg division. Webster, a Bristolian, is the current British Champion. He finished fifth at the 2014 Commonwealth Games and holds the U23 British Record.

Athletes’ Comments

• Regarding her selection for Rio, Tiler stated: “I am incredibly excited and honored to be representing Team GB in Rio this summer. It is a dream realized, something I’ve aspired to since I began this sport. The upcoming weeks of preparation are of utmost importance, and I am fully focused on ensuring I am in the optimal condition for Rio.”
• Webster echoed similar sentiments: “The Olympics is indisputably the grandest stage for our sport. I have been training rigorously, and my recent performance at the British Championships has provided an excellent foundation. The next few weeks of preparation are absolutely critical.”

Absence of Zoe Smith

Former female standout Zoe Smith was ruled out of contention due to a dislocated shoulder sustained at the British Championships last month. In an Instagram post earlier today, Smith expressed her disappointment at not being able to represent Team GB at the Games but extended her best wishes to Tiler for the Summer Games.

Performance Director’s Statement

Tommy Yule, the Performance Director of British Weightlifting, has conveyed his pride in the selection of Tiler and Webster. In a statement, Yule commended their recent advancements and personal best achievements in both national and international competitions. He further stated that all coaching efforts will now be concentrated on enabling them to perform at their best in Rio.

Team GB’s Olympic Weightlifting Medal History

Great Britain has amassed seven medals in Olympic weightlifting, consisting of one gold, three silver, and three bronze. The most recent medal was won by David Mercer in Los Angeles in 1984.

2016 Olympics Details

The 2016 Olympic Games will be held from August 5 – 21 in Rio de Janeiro, Brazil.

The Boxing Saga Continues: Creed III – A Showcase of Athletic Prowess and Dedication

The Rocky movie series and its spin – off, the Creed franchise, have long – standing themes centered around athletes, specifically boxers, surmounting formidable athletic challenges. These narratives revolve around boxers attaining the seemingly unattainable while simultaneously honing themselves to peak competitive form. Next year, yet another chapter in this tradition will unfold, as two Hollywood actors step into the ring to uphold this legacy.

On October 17, 2022, actor Michael B. Jordan took to his Instagram profile to unveil two teaser posters for the highly anticipated boxing epic, Creed III. These teasers spotlight Jordan, who portrays the fictional boxing superstar Adonis Creed, and his co – star Jonathan Majors, playing the new antagonist Damian “Dame” Anderson. The pair are depicted seated in the corner of a boxing ring, flaunting their impressively developed shoulders, arms, and well – defined upper – body musculature. This reveal was concurrent with the announcement of the film’s official release date on March 3, 2023.

[Related: The 12 Best Biceps Exercises for Arm Size]

As reported by Variety, Creed III marks Michael B. Jordan’s directorial debut. The 35 – year – old actor is reprising one of the most iconic roles of his career. In previous installments, numerous sequences have shown him engaging in rigorous cardio, upper – body, and overall high – level conditioning training. (Note: According to IMDB, Jordan has also earned acclaim for lead roles in films such as 2013’s Fruitvale Station and 2018’s Black Panther.)

Concurrently, Jonathan Majors joins the Creed franchise as a rising star in the cinematic landscape. The 33 – year – old actor first gained prominence with his role in 2019’s The Last Black Man in San Francisco. Subsequently, he has been featured in notable works like Spike Lee’s Da 5 Bloods in 2020 and the 2021 spaghetti western The Harder They Fall. Majors is also set to become the next lead antagonist, Kang the Conqueror, in the Marvel Cinematic Universe.

[Related: The 12 Best Kettlebell Exercises for Conditioning, Mobility, and Strength]

In a recent Men’s Health profile, Majors emphasized his unwavering commitment to fitness, regardless of his upcoming film roles.
“If I’m to bench press 250 pounds in a film, I must be capable of bench – pressing 275 pounds a few times,” Majors initially told Men’s Health, before amending his statement: “305 pounds a few times.”
Majors seemingly applied this same philosophy in his preparation for Creed III. Reportedly, he was dissatisfied with being provided “fake weights” during filming.
“I will do this all day — We are not putting fake weights on,” Majors stated, elucidating his reasoning to Men’s Health. “I’ve been training for the past three months to be here, and I’m not using Styrofoam. Put these [expletive] weights on so we can lift, so you can shoot, and so I can tell the story. Respectfully, anything less is like using fake tears or fake sweat.”

It will be some time before audiences witness Jordan and Majors presumably facing off in Creed III. However, for these two actors, who are clearly dedicated to maintaining a high level of fitness as professionals, the showdown in the ring come March 2023 is sure to be a spectacle.

Featured image: @michaelbjordan on Instagram

Dwayne “The Rock” Johnson’s Intense Leg Workout: A Showcase of Unwavering Dedication

Few in the realm of Hollywood are as resolutely committed to their physical prowess as Dwayne “The Rock” Johnson. Given that a significant portion of his movie roles demand a high level of physicality, maintaining strength and conditioning is not merely a preference but an imperative for this movie star. A cursory glance at Johnson’s Instagram reveals that his gym endeavors far exceed the norm.

A Demanding Leg Routine Unveiled

On November 2, 2022, Johnson shared a video on Instagram, documenting an arduous leg workout. This regimen comprised five “monster sets” followed by a “killer finisher.” While the routine appears formidable at first sight, for someone as dedicated to training as Johnson, it likely feels like a regular, albeit challenging, workout.

[Related: The 12 Best Hamstring Exercises for Muscle Mass, Strength, and More]

The Workout Breakdown

As per the caption of Johnson’s post, he executed each movement in the workout “back – to – back, with no rest in – between,” creating a circuit – like or superset structure. He completed a total of five sets for each movement. Here is a comprehensive overview of Johnson’s leg workout, though the reps for each exercise were not disclosed:

Dwayne Johnson Leg Workout | Nov. 2, 2022
– Leg Press: Five sets
– Hack Squat: Five sets
– Chain Lunges: Five sets
– Dumbbell Sumo Squat: Five sets

The Intense Closer

Regarding the challenging finisher Johnson mentioned, he added an extra layer of difficulty to his 100 – pound dumbbell sumo squat. His objective was to perform the dumbbell sumo squat while leaning slightly forward, incorporating a three – second negative (lowering phase) and a one – second pause at the bottom, all without allowing the dumbbell to touch the floor. Moreover, Johnson grasped the dumbbell using only his fingertips to enhance his grip strength.

[Related: How to Do the Hip Thrust — Variations, Benefits, and Common Mistakes]

Career – Driven Motivation

Given recent career developments, Johnson may have had additional impetus to build leg mass and strength even prior to this particular workout. Currently, he stars in the adaptation of DC Comics’ Black Adam. (Note: The film was released in the United States on October 21, 2022.) Johnson portrays the eponymous anti – hero, bestowed with extraordinary abilities by omnipotent deities, including elements of super – strength and super – speed. To accurately depict this dominant demi – god – like character as per the source material, a high level of physicality is essential.

A Background in Fitness

Johnson’s overall background also contributes to his seamless dedication to fitness. The 50 – year – old was a former WWE superstar (which led to his “The Rock” moniker) and was part of the University of Miami’s 1991 National Championship team. As a rotational defensive tackle, he played alongside future Pro Football Hall of Famer Warren Sapp.

From this vantage point, Johnson’s ability to power through a leg workout that would be daunting for most is hardly surprising. To excel on the football field, in the wrestling ring, and on the big screen, one must train with unwavering determination.

Featured image: @therock on Instagram