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It is my pleasure to introduce one of the WWE's greatest athletes and
biggest supporters of our Unites States Soldiers, John Bradshaw
Layfield. John has been in athlete most of his life, as standout at
football player at Abilene Christian University and in the National
Football League where he signed with the Los Angeles Raiders and later played in the World League of American Football. John's
superior conditioning and intense training protocols have elevated him
to heights of athletic stardom and have allowed him to re-enter the
ring after a near career ending neck injury. That is why for this
Article: The High Octane Solider Routine, John Bradshaw Layfield was
the perfect athlete to call upon.
The High Octane Solider Routine
One of the most practiced regimen for the training of the elite US
Solider is long distance running. Even, though I am a strong
proponent of this practice, I would like to introduce the Solider to a
more strategically designed performance enhancement routine called
specific metabolic conditioning (SMC). The premise behind SMC lies on
the concept of dynamic exercises and protocols specificity designed to
the athletic activity. For example, an Olympic Sprinter would not
train for the 400-meter event with slow-concentrated movements? The
athlete would train explosively, with the intention, or the theory
that fast and powerful training movements are what best replicate the
actually race.
To properly prepare the US Solider specificity for combat, it is
imperative that we must first look at the physiological requirements
of combat, or in Strength and Conditioning Terms: Thus, known as the Soldier's Need Analysis. For example: What is the Work-to-Rest Ratio? (Time moving and time resting). Now, since we cannot specifically indicate what the exact perimeters will be, we will be implementing a Work-to-Rest
ratio similar to that of a Competitive Professional Wrestler. Next, what are the distances the Soldier will cover per day? What kinds of equipment, or
the total weight that will be carried? What kinds of body positions,
or the biomechanics of the Soldier? How much strength and what type of
strength will be needed? This basically summarizes the Soldier's Need
Analysis and will allow the Soldier’s Drill Instructor, or Strength and Conditioning Trainer to plan the proper fitness program for combat.
Now, when studying the athletic field of the Solider, it is imperative to recognize that the Soldier’s work is near maximal and intermit in nature, and/or the action deals with bouts of movement lasting less than 5 to 7 seconds. The work is then followed by approximately 15 to 30 seconds of recovery work. This work-to-rest ratio of approximately 1:4 can last anywhere from 2 to 5 minutes and is usually followed by some kind of rest period that can last 30 seconds to 2 minutes. The Solider in this scenario, is covering distances that are less than 15-20 meters and is filled with a series of changes in direction and intensity. Now, this does not sound, or
appear to be anything like a long-distance run. But rather, an
professional wrestler making their way through a grueling workout.
That is why it is imperative for the Solider to prepare themselves for
combat and not a long distance race. Below, the Solider will find a
series of Ten (10) Dynamic Warm-up Drills that will aid in the
development of motor skills, specific combat biomechanics and superior
cardio-vascular condition. The Dynamic Warm-up is designed to tax the
body, prior to the actual workout. For, these quick bursts of action
require immediate fuel, and thus they can't rely on aerobic metabolism
to provide there high rate of energy demand. Short, high-intensity
Dynamic Warm-up Drills require the ability to quickly restore
immediate energy supplies so that another burst can be performed. This
being stated, in some instances when high energy is required for about
a minute, lactic acid must be buffered, removed, and used for energy.
If lactic acid production becomes excessive, it will shut down muscle
contraction and you will impede the action from being performed. Both
the ability to quickly recharge the immediate energy stores within the
muscle and the ability to buffer lactic acid are not improved
significantly by slow long distance running. The Solider should
attempt to create an somewhat identical setting, specific to that of
combat.
That is why, we have implemented a rather intense, explosive Dynamic
Warm-up Routine with limited rest/recovery in order to meet the
physical and mental demands of combat.
Dynamic Warm-up:
1. In-Place Military Squats: Have the Solider perform 25-Squats. Place
the hands the head, while interlocking the fingers. Have the body drop to a
full-90 Degree Squat. Repeat.
2. Walking Backward Lunges: Place hands on hips and proceed backwards into lunge position. Be sure to alternate legs and keep the body moving at a moderate pace for a total of 25 Yards. At the end of the 25 Yards, turn around and repeat.
3. In-Place Single Leg Squats: Have the Solder perform 25-Squats on
each leg. Place the hands on the hips, while having the supporting leg
directly under the hip and the floating leg placed in a flexed high knee position.
4. Solider Glides: Proceed directly from the Single Leg Squat Position
and sink the body into a Speed Racing Stance: with the supporting leg bent to approximately 90-Degrees, while the floating leg positioned behind the supporting leg and slightly bent. The arms will replicate a Speed Skater with the one arm positioned bent across the face and the other slightly bent and to the side of the body. Be sure that the arm positioned in front of the Soldiers face is opposite of the supporting leg:
Supporting Leg: right. Then, arm is left. After the Solider settles into the stance, he/she will bound as far as possible laterally switching
supporting legs and arm positions. The Solider will perform 2 Sets of 30 Bounds.
5. Solider Skips: Regressing back to the days of childhood, the
Solider will skip as high as possible with the drive arm and knee propelling the body vertically. The Solider will perform as many skips as possible in 25 yards. Turn back and repeat. Be sure to skip for height, not distance.
6. Solider Side Shuffles: Starting in a slight bent knee stance,
laterally shuffle as fast as possible for 20 yards.
Have the Solider face the same direction and shuffle back.
7. Solider Lateral Hops: Standing in a erect position, have the
Solider place his/her feet together with hands holding the hips. Then in an explosive manner, jump as far as possible to the left. As soon as the Solider makes contact with the ground, he/she will bound as far as possible to the right. Repeat for a total of 100 contacts.
8. Solider Crawls: Starting a military style push-up, the Solider will
simultaneously extend out his/her right arm and leg. At point of ground contact, the Solider will draw in his/her left arm and leg pulling them back under the left shoulder and hip joints. The Solider will proceed 25 yards and quickly digress back to his/her starting position.
9. Backward Sprints: The Solider will sprint 25 yards as quickly as
possible. Rest, 15-30 seconds. Then sprint backwards, return to starting point. Perform 4 Sets.
10. Breaking the Plane: The Solider will start in an upright position.
Then in one single explosive manner, the Solider will jump backward as fast as possible. As soon ground contact is made, the Solider will sprint-at sub maximal speed-for 25 yards. Rest, 15-30 Seconds. Perform 4 Sets.
John Bradshaw Layfield:
Some one who knows a great deal about Specific Metabolic Conditioning in combat training is WWE’s John BradshawLayfield. Bradshaw has been utilizing the techniques of SMC combat conditioning, since his early days in the National Football League and to this day still follows its theory.
John states:
The single most important thing to combat, fighting or sports is Specific Metabolic Conditioning training. As an athlete there is a chance that you will get injured when you are tired, or worse: knocked out! So developing Specific protocols designed to enhance not only the athlete’s physical conditioning to their event, but in a sense ignite a greater internal toughness that will allow the athlete to remain relaxed when presented with a high-pressure situation is what will separate life from death in any arena.
The times I have been hurt in my life was due to lack of Specific Metabolic Conditioning. You can't always control rest but you can control your conditioning. Having played football for fourteen-years and wrestled for seventeen-years, I have seen my share of weight training and BS that is out there. Very simple, to get ready for combat train for battle. Train big muscle groups with compound movements. Squats, cleans, dips, dead lifts, rows, and shoulder presses are what you need, forget this isolation movements-get your body and mind in shape. These trainers who have their ridiculous balls and useless isolation curls are doing their clients a favor, they are helping them feel like they are doing something and expending no real energy. There are no shortcuts, train heavy-train hard and train with movements that specifically replicate the levels of energy expelled and recovery that would simulate your action on the playing field, in the ring, or to my fellow American’s oversees fighting for our freedom: doing what it takes to be a United States Solider.
Body-Weight Specific Combat Training Exercises:
1. Buddy Runs: Have the Solider carry another Solider in a reverse “Piggy Back” position with your partner in front (as opposed to the back). Then, in a control manner sprint as fast as possible without losing form or your partner. Perform 6 to 10 Buddy Runs for 25 Yards (Rest 45-60 Seconds between each set).
2. 2-Minute Military Style Push-ups: Perform as many Push-Ups in a 2-Minute time frame.
3. Frog Hops: Have the Solider Stand in a wider than shoulder width stance. Then, in an explosive manner jump as far forward as possible for 10 consecutive hops. Perform 4-6 Sets of 10 Jumps. (Rest 45-60 Seconds between each set).
4. Duck Walks: Have the Solider Squat down in a Rock Bottom Squat Stance and begin walking forward. Perform 8-10 Sets of 25-50 Yards. (Rest period is 45-60 seconds between sets).
In-Gym Exercises:
1. Cleans: One of the most highly regarded “Sports Performance” lifts of all time.
2. Squats: Try placing a flat bench in-between your stance and pause on the bench, before you drive upward into the concentric phase of the lift.
3. Dead Lifts: The “Key” lift to building optimal strength throughout the Kinetic Chain.
4. Weighted or Non-Weighted Chin-Ups: An overall great upper body exercise.
Nutritional Advice:
Gerard Dente, Guest Fitness Expert and President of Maximum Human Performance, states that all Soldiers should finish their workouts with proper nutrition to maximize muscle growth and recovery. Consuming whey protein with carbs is good. But, for even better results try MHP’s Dark Matter, this specially formulated post workout drink is designed to deliver free form amino acids, amino acid peptides, waxy maize (a preferred carbohydrate) and creatine for quick absorption to maximize the critical 1 hour post-workout “anabolic window”.
See you all next month, when we bring you World Renowned Performer DJ Whoo Kid, of G-Unit as he shares his fitness advice and provides a shoot to the Troops.
In an athletic sense, being a United States Solider is just as demanding as being a professional athlete. That is why it is imperative for any solider to be in top physical condition, as well as creating the most scientifically based training program for themselves. Creating this program was not only an honor, but also an opportunity for me to create the best way to design a specific workout for a 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 body weight, as well as the weight of another person. This article will look at the most scientific way to accomplish this and design a Solider specific workout.
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:
- In-Place Prisoner Squats: Perform 30
- 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.
- 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.
- 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.
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 Solider is constantly trying to move their own bodyweight, along with the extra weight of the uniform and equipment. By implementing Dynamic Bodyweight Training the solider 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.
- Up-Lifts: Start in a Military Push-Up position with hands directly under shoulders. Then, lower your body onto your elbows. The Solider will perform the up and downward transition as fast as possible. Complete 1-3 Sets of 25 repetitions.
- 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.
- 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.
- 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.
- 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.
- 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.
- Jump Squats: Start in a Prisoner Squat Position with the your legs in at 90-Degree. 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.
- 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.
- Crazy Jacks: Begin as if you are about to perform a basic Jumping Jack. But as you are extend outward, jump as high as you can and perform a Jumping Jack. Complete 1-3 Sets of 25 repetitions.
- 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.
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 Solider spends on tour can last as long as year with the possibility of returning. That is why it is imperative for the Solider to keep their fitness levels high, especially their cardio-out. Much like a boxer, the Solider must be able to sprint at moments notice, while having the ability to make precise decision that are not impeded by low-levels of stamina. The following is a series of exercises that the Solider can practice that will enable him/her to properly resist extreme fatigue:
- 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.
- 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.
- 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 shooting “GO”. You will then shuffle sideways in an aggressive manner. Your partner will act as the coach, shooting “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.
Tug-A-War: This old time event can lift morale, while introducing a “FUN”
Caffeine: Friend or Foe?
Let’s face we all love that burst of energy that swims through our veins after we down our favorite energy drink, or caffeinated diet pill. Athletes have saturated themselves for years with many forms of caffeine to enhance performance, increase mental alertness and create a euphoric rush. Well, for the past several years those same experiences are now being felt in gyms and businesses all around the world. From the ballpark to the boardroom, caffeine has become the most widely used substance that many cannot live without.
What is Caffeine?
Caffeine can be described as a natural stimulant that is can be found in such every everyday pleasures as coffee, tea, chocolate, soft drinks or the ever popular energy drink. It is also, a common practice with many of many today’s athletes and gym goers, who readily use fat burners and now and Nitric Oxide supplements that deliver up to a whopping 250 mille-grams of caffeine per serving. With this kind of use, or abuse, no wonder caffeine is one of the most widely used
used drugs in the world.
Differences in Caffeine:
Caffeine concentration will vary according to the plant that it is grown from; its growing conditions and ultimately the strength of the caffeine. For example, Coffee beans grown primarily in Central and South America contain approximately 1 Percent
caffeine. However, Coffee beans grown in Africa and Indonesia, contain roughly about 2 Percent caffeine, While, the caffeine that is found in Tea Leaves may run as high as 5 Percent. Although, it is imperative to mention that even though
Tea Leaves will contain more caffeine by weight than coffee beans. There will be a higher content of caffeine present in a cup of Joe, due to fact that more coffee beans than tea leaves are used to make each regular cup.
Approximate Amount of Caffeine:
1. Instant Coffee: 150 ml cup 60-100 mg
2. Percolated/Drip Coffee: 150 ml cup 100-150 mg
3. Espresso: 150 ml cup 90mg
4. Decaffeinated: 150 ml cup 2-4 mg
5. Tea: 150 ml cup 30-100 mg
6. Green Tea: 150 ml cup 15 mg
7. Red Bull: 250 ml 80 mg
8. Fat Burners: 20-100 mg per tablet
9. Coke/Pepsi: 250 ml 35 mg
10. Nitric Oxide: 200 mg Per Serving
11. Chocolate Bar: 30 gm bar 20-60 mg
12. Starbucks, Grande Coffee: (A Whopping 330 mg)
How Many Use Caffeine?
Worldwide per capita caffeine consumption (including that of children) is estimated to be 70 mg per day, or approximately equivalent to one cup of coffee. Now for Americans it is a bit higher: with the average intake is said to be around 200 mg per day (with most of the consumption coming before 9:00 am).
What are the Benefits of Caffeine?
For years, people have made Caffeine a daily part of their lives. From athletes, who have been downing this stimulant to enhance performance to the average layman, who feel that caffeine is just as important as the oxygen they breathe. Caffeine has become the most popular over the counter drug.
The reason, caffeine binds to and actually blocks proteins known as adenosine receptors. Naturally speaking, these receptors will bind to the adenosine, which in turn will produce feelings of sedation, while lowering heart rate, blood pressure and reducing neural activity. The ingestion of caffeine has the opposite effects for it allows dopamine, a stimulatory neurotransmitter, to play more of a primary role in comparison to the sedentary adenosine.
However, as the central nervous system may also play an imperative role with physical control and athletic performance, caffeine’s application to sports goes far beyond its effect as a mental stimulant. Nutriontist and Strength Coaches have speculated that the sensation of muscular fatigue during exercise is itself a function of the brain rather than actual muscular depletion, and that that with proper caffeine implementation, a masking sensation will occur in the brain, which will ultimately reduce the athlete’s perception of muscular fatigue. Laconically speaking, caffeine appears to enhance the mind’s sway over the body.
In another finding, caffeine will not only block protein it will significantly impact anyone in the gym. In a study reported by the Journal of Strength and Conditioning Research, athletes who ingested a caffeine rich supplement one-hour prior to a bench press workout made significantly increased gains: by achieving a higher 1-Rep Maximum lift. In another study, subjects were able to exercise longer and generated higher cardio-outputs. This happens because of caffeine’s ability to burn more body fat, which in turn will ultimately spare muscle glycogen, while allowing the body to fight off fatigue longer.
How Does Athlete or Gym-Rat Use this Potent Drug?
One of the most effective ways that individuals are seeing the best results is by using a supplementation that has a serving of 200-400 mg of caffeine and ingesting that one-hour prior to exercise. It is also best, to use caffeine with a three-month cycle-followed by a month off between each cycle.
So, with all of the benefits and gains-is there anything to be worried about?
Yes!
What are the Short-Term Side-Effects of Caffeine?
Caffeine presents many side effects to regular users and also moderate consumers. At one point many researchers looked to link caffeine with heart disease and cancer. Also many studies have shown that blood pressure is increased with the consumption of caffeine, but the results of these studies vary. For the most part these beliefs have been put to rest due to extensive testing. Currently there is no evidence that links caffeine to cancer, cardiovascular disease, or high blood pressure. However, caffeine causes many side effects that can still cause many problems among athletes as well as the regular person. These side effects include sleep deprivation, nausea, cramping, anxiety, fatigue, headaches, and gastrointestinal instability. For athletes, caffeine has more disastrous effects that may affect performance. These side effects include muscle tightness, muscle cramping, and dehydration. The threat of any of these problems during competition is enough to make any athlete think twice before using caffeine in a major event.
Signs that You Maybe Ingesting Too Much of a Good Thing:
If any of the following experiences are occurring on a regular basis, it maybe time to switch to de-caffeinated coffee, or taking a break from the caffeine enriched Fat-Burner:
• Restlessness
• Nervousness
• Insomnia
• Increased body temperature
• Increased urination
• Increased alertness
• Irritability and restlessness
• Flushed face
• Increased urination
• Stomach upsets
• Muscle twitching
*It is imperative to mention that not all individuals will experience these symptoms.
Caffeine Overdose:
Fatal overdose with caffeine is extremely rare, but it is possible. The lethal dose in humans appears to be 5 to 10 grams, although toxic symptoms may appear with lower doses. Some symptoms of caffeine poisoning include tremors (involuntary shaking), nausea, vomiting, irregular or rapid heart
rate and confusion. In extreme cases, individuals may become delirious or have seizures. In these cases, death may be caused by seizures that results in an inability to breathe. In less severe cases, high doses have been associated with panic attacks.
In small children toxic effects may be observed with much smaller doses, i.e. drinking about seven cups of strong coffee.
Most researchers now agree that there is little risk of harm when a person consumes less than 600 mg of caffeine a day. At times of anxiety or stress, or during pregnancy, many doctors now
recommend consumption of less than 200 mg a day.
Caffeine has been making a “BUZZ” for itself for many years. With millions of dollars being brought in from this product, there is no wonder why it is one widely used products world-wide. But, with everything good, there is a bad. And, being that thrive in a society of over-consumption, it is imperative that I mention that before entering into any supplement program the consultation of a medical doctor is should be the first thing you consider.
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