We've all heard "No pain, no gain" and while this is true in one sense, you do have to make sure you're feeling the 'right' kind of pain.
What this means is, if you're doing an exercise correctly, it may strain your muscles or be very difficult but it shouldn't cause you 'ow' type of pain. If it does, you're doing it incorrectly and can really hurt yourself.
If you are unsure what's what, it may be in your best interest to work with a personal trainer for a few weeks or months so that they can show you the ropes, let you know what to look out for, and get you started on the right track towards success instead of on the fast track to the emergency room. 😉
What to expect from the Air Force Special Warfare Prep Course (BA PREP)
This 8 Week Course is designed for BMT graduates who have selected the PJ, CCT, SR, or TACP career field. Its purpose is to assist in preparing students for their Course Of Initial Entry (COIE). While working with a world class athletic training staff in a state of the art facility: run coaches, swim coaches, strength and conditioning coaches, sports psychologist, dietitians, physical therapists and more.
A sample training day;
0630-0700 Buss to Pool
0700-0900 Swim/Pool Skills
0900-0930 Buss to AFSW Facility
1230-1340 Range of Motion & Mobility
1400-1530 Strength and Conditioning
1530-1630 Classroom Academics
Additionally, recruits should expect periodic physical evaluations while attending this course. The numbers below are suggested minimums, every recruit will be expected to give 100% at all times.
SAMPLE AFSW PREP EVAL
Pull Ups 11
Push Ups 58
Sit Ups 58
3 Mile Run 21:00
1500 Meter Fin (L.A.T.A.) 28:30
Recruits will also participate in frequent "Ruck Marches." A recommended goal for a 4 mile ruck is 56-60 minutes. #specialoperationsrecruiting #specialwarfare #specialtactics #pararescue #pj #howtobeapj #thatothersmaylive #CCT #combatcontrollers #firstthere #TACP #tacticalaircontrolparty #tacpdevelopment #deathoncall #auroracolorado #denvercolorado #lakewoodcolorado #littletoncolorado #thorntoncolorado #grandjunctioncolorado #baprepcourse #ruckmarch #running #swimming #strength #conditioning #training
Exercising with a kettlebell is an excellent way to shock your muscles into growth. ⠀
1. Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a kettle bell between your legs using a twohanded, overhand grip.⠀
2. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up.⠀
3. Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.⠀
So proud of Megan and Natalie fighting their fears and really going for it on box jumps! 👏
➡️Plyometric training benefits weight training because the exercises demonstrate explosive power, and in turn should benefit your ability to move a weight faster.
Want to give it a go? I've got some tips! 😁
Okay, so my mom thinks it is funny to make me fake my own death. I thinks she reads too many spy novels. The video was "shot" for stories, so it's framed weird here. Check out stories if you wants to see my whole self. Also, pleeze send help. She's kookoo for Cocopuffs. 🙄 🤪 #trainingtuesday #sorrynotsorry #thegoodthebadandtheugly
TRAINING TUESDAY 💪🏼
Can we make that a thing? 🤣
Now I’m far from being the strongest, fastest, leanest or fittest...but I don’t exercise for any particular reason, other than the fact that I LOVE it 😁
Some days, though, I am dying for the endorphin high but I really don’t want to think about what I’m going to train 😏
On days like that- I grab a barbell and if I feel strong enough, I will add some weight to it, otherwise I grab my bar and do some barbell complexes 💪🏼
The combinations you can choose are endless...I try doing a mixture of upper and lower body and will always throw in some body weight movements at the end of each round 😎
10 minute warm up of the treadmill...and then 8 to 10 exercises for 8 to 10 reps ❤️
Keep the rest short...
I then like to end with a little cool down on the treadmill as well 💫
Are you keen to give this a try...let me know? 😘
If you want some ideas on what barbell complex routine to follow- let me know as well and I will DM you this one 😝
I’m back with #trainertiptuesday
to share with you the most common mistakes I observe in the gym & how to fix them.
Common workout mistake #3
Allowing the lead knee to drift toward the mid line during lunges.
What motivates you?
When you are in the middle of your fitness journey and you want to give up just remember why you started. The reason why you started is your drive, motivator, and the reason why you have made it this far.
I am motivated by results. I am motivated by accomplishments. At one time I was 45 pounds heavier, insecure, and very much not myself. I had no drive and no goals. I didn’t know what I was really capable of. I finally was tired of feeling like I wasn’t my best self. This is what motivated me to get back into fitness. This is what drove me to the point I’m at now. This is what motivates me every single day.
If you feel discouraged right now remember the drive you had when you started. This is what will push you to your end goals. How freaking awesome is it that you are capable of ANYTHING? Don’t give up. Keep going. You will thank yourself one day💕
In the comments below tell me what motivates you and how you got started⬇️
Week 5 Training Tuesday!
Attacking space quickly and reacting to a counter attack
Being able to attack quickly and create an overload without losing the ball/ giving the defenders an opportunity to win the ball
Aim: -Attackers: score quickly and create a quick 2v1 overload
-Defenders: Win the ball and counter attack at pace
How it works: -Long and thin pitch with 2 goals and 2 GKs
-2v2 in the middle of the field and a ball is fed in by the coach to either the players or GKs at either end to start the exercise
-The team in possession first is the ‘attacking team’ and attack towards their designated scoring goal -If the defenders win the ball they are given an extra player from the half way line and get to attack their scoring goal
-For every turn over, the team which wins the ball is awarded with an extra player until either a goal is scored OR the ball goes off the baseline when the exercise restarts
-Sidelines are played to ensure the exercise is gamelike
-Eliminate a player quickly once the ball is on by passing or winning your duel to create a 2v1
-Once the player is eliminated the player off the ball needs to think about how they move to either receive the ball or create space for their team mate.
-Defenders look to delay until there is an opportunity to win the ball and then try and make a connection over distance to the new player to create and effective counter attack opportunity
-GKs work on their decisions whether to stay on their goal or to go out and delay/win the ball themselves
-Play a timed set rather than resetting each time the ball goes off the baseline
-Change the numbers
-Once a goal has been score the coach feeds a 2nd ball in on the half way line for another counter attack situation (decide whether or not you want an extra player or not to join at this point) -
#HockeyGoals #hockeyisourgame #HockeyDefence #HockeyGoals #TrainingTuesday #hockeysback #VideoAnalysis #HockeyNights #SummerAcademy #CoachingDevelopment #HockeyCoaching #HockeyLife #LoveHockeyNights #FutureTalent #SportDevelopment #AlwaysMovingForwards #HockeyCoaches #GameOn #MatchAnalysis #LearningInGame #101Family
| Please congratulate 🎉🎉 our Unit Public Affair Representatives for completing their UPAR training requirements on March 22, 2019! During the week-long course, participants trained in subjects such as AP style, internal and external news, videography, photography, social media, crisis communication, community relations and more, ending with the completion of their Sexual Assault Awareness and Prevention Month assignment. 🇺🇸🇩🇪
#AlwaysReady #ArmyReady #StrongEurope
We have availability on our A40a, 5 day, Slinger / Signaler course. Book now to secure your position!
We have also have a number of other courses available, for more information, visit our website: www.emersoncranes.com
#Training #CraneTraining #CPCS #ALLMI
Official Marathon Coach for the 2019 Deep RiverRock Belfast City Marathon “Experiment 26.2 Group” 🏃♀️🏃🏻
6 weeks until Marathon Sunday, that’s 3 long runs left before your taper starts.
I’m currently being asked about how many long runs people should do and how far should their longest run be.
Obviously there’s no one answer for these questions because everyone has a different journey to the marathon. Some are seasoned Marathon runners, some are experienced runners that are moving up distance and looking for a certain time...and others are first timers that might have started on C25K programmes; the longest distance they might have ran could have been 10k when the thought of running the Belfast City Marathon entered their heads.
The one thing that’s the same for all these different runners is they want to feel confident that they will have a good experience on Marathon Sunday. My advice is simple, don’t think about the training you haven’t done..think about the training you have done. You don’t build up endurance from 5 or 6 long runs of 18 to 22 miles. You build up your endurance from months of training, some months are better than others but consistency is the key. Think about the runs you have done; in the cold, rain, wind or after a hard days work or a sleepless night.
Take heart in what you have achieved since you started this process & bring the determination you have shown time & time again to the marathon starting line. Rely on your fitness and run with your heart.
Photo credit: MonitortheBeat
✅ Need some help with your training? Stuart can provide a tailored training plan and one to one coaching for a Marathon, Half Marathon or to run a “leg” of our Team Relay event. Contact Stuart via our website: www.belfastcitymarathon.com/get-training
#BelfastMarathon #BelfastMarathon2019 #Marathon #Belfast #ChooseBelfast #MarathonTraining #ExperimentGroupBCM #FirstEverMarathon #MarathonGoal #TrainingTuesday #runningquotes #instarunners
🍑 Playing around with different glute bridge variations.. I love a glute bridge for strengthening glutes as well as hamstrings, quads and lower back down your erector spine.⠀
👉 Here I have tried placing my feet on the floor, a small step and 2 taller boxes, in order to try and get deeper in the movement and better hit my glutes. I wanted to try it for myself and do find these effective when my feet are raised, however I would say to begin with put both feet on the floor and work your way up to the platforms. ⠀
I found I could not go as heavy as usual with the platform but it allows me to have full control with a lower weight range and get deeper into the movement.⠀
➡ To get this movement right, here are some pointers: ⠀
🔹Make sure both feet are flat on the floor or safely placed onto a platform. Your shins should be close to vertical at the top of the movement. ⠀
🔹Warm up first with no bar to make sure you have the right movement. ⠀
🔹The bottom of your shoulder blades should be digging into the edge of the bench/box and will act as a pivot point during the movement. ⠀
🔹Do not overextend at the top of the movement by arching your lower back. ⠀
🔹Your neck should stay in line with your spine throughout the movement. 👍⠀
Give these a go and let me know how you've found them! 😁⠀
#glutebridge #glutebridgevariations #glutes #peach #barbellbridge #glutetraining #legday #gluteday #gymworkout #trainingtuesday #gymplan #goheavy #strengthworkout #growmuscle #gluteusmax #girlswholift #stronggirls #gymhappy #fitstrongfree