Fit for Combat--Pre-Expedition Training

JD_Johannes · 01-04-2009, 04:58 PM

I got the call on Friday.

After a few years of doing this I recognized the number and was jumping out of my skin hoping it would be Israel/Gaza. I've done Israel a few times and that is my favorite way to cover a war--day trips or 36-hour-excursions to the battle then file long reports from the hotel in Tel Aviv.

Instead its the usual long haul--Iraq, Afghanistan, Djibouti.

I have been running around war zones with camera shooting news and making TV shows for some time now and have developed an interesting workout system that seems to work well for me.

It is an old fashioned High Intensity weight lifting program, sprints, a little functional distance and agility work.

(The by-product of the system is that people who really don't know any better think I'm a bodybuilder or getting ready for a competition.)

I'm always in good enough shape to grab my gear and jump on a plane, but when I know a long expedition is coming, I train up for it.

So now I am in pre-expedition mode.

The first move I made was to start my morning running again.

Saturday I bundled up a bit and ran a few easy 70meter kick strides--faster than a run, but not a full on sprint.

But the real training starts tomorrow morning with sprints. I haven't done any sprints since I got back from a short trip to Iraq in October/November.

JD_Johannes · 01-05-2009, 11:25 AM

Brrrr. It was cold this morning when I ran my sprints. Between the cold and being bundled up I felt like I was moving in slow motion.

After my first round of combat I realized that the Marine Corps PFT and most military PT has zero rational relationship to combat.

Granted, if a person can score a high 1st Class on the Marine Physical Fitness Test (dead hang pull ups, crunches, 3 mile run) they will probably be fine in combat.

But combat is a blend of long-term endurance--walking with all your gear on--punctuated by bursts of traversing obstacles, climbing and sprinting.

And when things start flying, it is about speed.

This morning I started things off easy with four looped 50's. That is a 50 meter sprint, decelerate, turn around, walk back to the starting line and sprint again. My time wasn't too impressive.

On Mon, Tue & Fri I do sprints. Saturday is some intermediate strides 400meters and agility drills. In two weeks I'll strap on my body armor to do some of the running.

This afternoon in the gym it is shoulders.

JD_Johannes · 01-05-2009, 05:27 PM

Shoulders...

After my 10th rep of standing dumbbell shoulder presses with 85 pound DBs I was wondering--"WTF, am I super charged today?"

The previous week I did 6 reps with 85 pounders on my first set and was shocked that I didn't get to failure until 14 today. I was only doing 65 pounders today....doh!

The gym-wife found it very amusing and proceeded to make fun of me.

Oh, well. I do about 200 workouts a year so I'm bound to do something dumb like that on occasion.

Sprints tomorrow morning.

JD_Johannes · 01-06-2009, 07:23 AM

Still really cold out...

Looped 50's

4x50 in 3:01

The next time I run sprints, Friday, I will try to beat the time of 3:01

A looped 50 is Sprint 50 meters, decelerate, turn around, power walk back to the starting line and sprint again.

I try to gradually reduce my time, then add additional sprints. This helps keep the overload progressive. Eventually I wind up doing 100meter sprints.

This afternoon I will pretend to work my legs.

JD_Johannes · 01-06-2009, 06:03 PM

Pretended to work legs with my friend Sarah.

Smith Squats, Leg curls, Toe Risers, abs.

Once I get into pre-expedition I pretty much let the sprints and agility work take care of the legs.

JD_Johannes · 01-07-2009, 05:12 PM

DB Rows 150 x 7, x5, x2
WG Pulldowns 255 x 8, x4, x1
Rear Delts Machine 150 x12, x7
Shrugs Machine 135 x 12, x9

I haven't moved up in reps on the DB rows, so it is time to stop doing them and select a new move.

No sprints today and tomorrow is a day totally off.

JD_Johannes · 01-09-2009, 07:52 AM

Not as bone-chilling-cold this morning.

Did looped 50's again

5 x 50 in 3:39

And I got a new pair of glasses, this was first time running sprints wearing them...that put an odd effect on things.

This afternoon is chest.

JD_Johannes · 01-09-2009, 02:54 PM

Worked out with the gym-wife this afternoon.

Flat BB Bench
305 x 7, x3, x3

Machine Incline
300 x 5, x3, x2

As part of my normal pre-expedition training I'm reducing the amount of rest between sets. I'm at 15 deep breaths between sets now.

Some people may look at that and say "hmm, that isn't very much for a workout." But each set is to failure. On BB bench, that means my gym-wife has to help me on the last rep, or on the machine, to the point I can't move the weight up, flail a bit, them give up.

Tomorrow morning is agility drills, jumps, plyos, etc.

JD_Johannes · 01-11-2009, 07:33 PM

Did biceps and triceps Saturday afternoon.

Tricep Ext Close Grip 130 x 3, x2, x1
Wide Grip Skull Crushers 120 x 6, x3, x2
BB Curls 145 x 6, x3, x1
DB Curls 65 x 5, x2 (Alternating, reps for each arm)

Sprints in the cold tomorrow morning. yay.

Here's my daily routine:
Pre-Breakfast/midnight snack Whey with water, Glutamine, Amino Tabs
Sprints
Breakfast, 80grams oats, two scoops whey, flax oil
Mid morning 8 egg whites, 4 yolks
Lunch 170grams steak, some broccoli florets
Whey with water, Glutamine, Amino tabs
Lift weights
Whey with water
8 egg whites, 4 yolks
170grams steak, some broccoli florets
Whey with water, Glutamine, Amino tabs

Yeah, I basically do nothing but edit, write, eat, workout and sleep.

JD_Johannes · 01-12-2009, 06:47 AM

It felt practically balmy at 33 degrees this morning.

5 looped 50's in 3:29

Tomorrow morning I'll up it to 6 repetitions.

JD_Johannes · 01-12-2009, 05:20 PM

After screwing up shoulders last week by using 65 pound dumbbells for my first set instead of 85's, I'm back on track.

Standing DB Shoulder Press 85 x 7, x3, 1 + plus a few flailing attempts

DB Lateral Raises 50 x 5, x3, 1 + plus a few flailing attempts

Leaning Side Laterals 30 x 5, x3

I think I'm done with lateral raises and may try that silly machine thingy for a few weeks.

Gonna be a cold one tomorrow morning, the temp has been falling all afternoon.

JD_Johannes · 01-13-2009, 01:09 PM

I wussed out this morning.

It was 6 degrees farenheit this morning and I made it 10 feet out the door before I said screw it and ran the stairs for 5 minutes. I guess that's an advantage of living in a condo in multi-story building.

JD_Johannes · 01-20-2009, 10:22 AM

I was on the road for a few days managed to get in a few half-assed workouts and kinda stay on my eating plan. Staying in an apartment hotel with a kitchenette helped a lot.

When I'm traveling I try to stay close to my program. Years ago I would use business trips as a license to go crazy. I guess I've grown out of that mind set.

JD_Johannes · 01-21-2009, 05:17 PM

Finally fully recovered from my travels.

I hate being on the road.

Good back workout today.

Wide Grip Lat Pulls to the front 275 x4, x2, x1

Flex Fitness Row 190 x6, x3, x2

Rear Delts Machine 170 x6, x5

Smith Machine Shrugs 135 x15, x11

Tomorrow I'm gonna run some sprints in the morning. No weight training until Friday.

JD_Johannes · 01-22-2009, 06:37 AM

The sun is starting to come up a little bit earlier. I really don't like running my sprints in the dark.

5x50 in 3:30 again so now I'll move up to 6 repetitions.

JD_Johannes · 01-23-2009, 12:28 PM

Forgot to add the 6th rep. I do that sometimes. But I did 5 repetitions in 3:24.

Tomorrow in the morning I'll do some easy distance and few agility drills.

Weight lifting coming up here in an hour or so.

JD_Johannes · 01-23-2009, 04:42 PM

Trained chest this afternoon.

Flat Barbell Bench
305x10, x3, x3

Machine Incline
300x10, x3, x1

I'm down to just 12 breaths between sets which causes the huge drop off in reps.

I take each set to failure, which some people would call heresy, but it works well for me.

JD_Johannes · 01-25-2009, 01:56 PM

It snowed Friday night so I didn't do any agility work outside on Saturday morning.

I did work my arms on Saturday afternoon.

Close Grip Cable Tricep Ext. 130x5, x2, x2

Wide Grip Skull Crushers 120x9, x5, x1

Barbell Ez Curls 145x9, x4, x2

Dumbbell Curls 65x5, x4

JD_Johannes · 01-26-2009, 04:50 PM

I really need to head back to Florida or Phoenix to thaw out.

This morning there were still patches of ice in the parking lot so I did 70 meter strides instead of sprints so I could dodge the ice patches. I did repetitions...too damn cold out these mornings.

The gym was better once I warmed up. Only one thing was off, I moved up to 90Lbs. on DB shoulder press before I should have. A pack of dudes were using the 85's for flat DB bench. Rather than wait, I grabbed the 90's.

Standing DB Shoulder Press 90x4, x1, x1

Machine Lateral Raises 50x18, 60x11, 70x7 (Next week I'll start off with 80Lbs.)

Leaning Side Laterals 30x10, x3

Tomorrow, I freeze in the morning and pretend to do legs in the afternoon.

JD_Johannes · 01-27-2009, 07:59 AM

It did this icy/snowy thing last night so I did the stairs this morning.

I put on my body armor with all four SAPI plates and went up and down the four stories for 6 minutes.

Not a lot, but enough to keep my fitness level improving. I take it pretty gradual at first, then accelerate the overload. I'm about to the acceleration stage.

This afternoon I will pretend to work my legs.

JD_Johannes · 01-27-2009, 05:01 PM

I did some hack squats with two 45s on each side, then lying leg curls with 105 lbs. then toe risers with 105lbs.

To polish off the legs I did two sets of plyos off a 1 foot box. A few reverse crunches and 10 minutes of yoga completed the workout.

When the snow gets off the ground one other element I add on some Saturday mornings is to run an obstacle laden trail near my house. It is good practice for jumping, landing and clambering.

When I'm working overseas the real pain in the ass for me is how fragile the cameras are. They are pretty durable, but I can't let them bang around too much, so I have to do a lot of my maneuvering and climbing while protecting the lens. So, I practice it.

JD_Johannes · 01-28-2009, 06:30 PM

I did my back and traps while the gym wife ran HIIT on the treadmill.

Widegrip Lat Pulldowns 270x8, x3, x1 (plus some flailing attempts)

Flex Low Row 190x7, x2, x2 (This machine is a contraption I am not fond of)

Rear Delts Flys Machine 170x9, x6

Shrugs Machine 145x8, x5 (Another contraption I am not fond of)

I'm at 12 breaths between sets. I'm weighing about 213 right now. The spring loaded scale at the gym gets so much mileage it never reads the same twice.

Tomorrow is a day totally off. The weather forecast is calling for a warm up so I should be able to run sprints outside Friday morning.

JD_Johannes · 01-30-2009, 07:47 AM

Did strides this morning 6x70meters. Somehow there are still patches of ice around, so strided while dodging the ice patches.

stachedwalker · 02-02-2009, 11:13 PM

Your 1-13 post reminds me of what I should be taking advantage of more ... the really LONG flights of stairs at my office. While it's only a 3 story building, it's at least 2 regular stories between each one ... a lot of steps from bottom to top. Sometimes I do spend about 1/2 hour going up and down the stairs but w/o a doubt, not at your speed!

Oh yeah, I was in Phoenix about 2 weeks ago and it was 75 for a high. unbelievable!!

JD_Johannes · 02-03-2009, 09:44 AM

Friday was crazy so I did chest and arms on Saturday.

Then a lady friend cooked me dinner last night and I was food poisoned.

Pffft.

So, not much going on today.

On Saturday I benched 315 for 5 reps. That will bring my rep max down.

My standing DB Shoulder Press went up on Monday. I did 90Lbs for 6 reps.

Now, I'm just feeling miserable from the food poisoning.

stachedwalker · 02-04-2009, 08:21 AM

That sucks! I hope you feel better soon ... and next time you bring dinner.

JD_Johannes · 02-04-2009, 05:59 PM

This food poisoning is worse than when I had the dysentery in Baghdad.

I tried to run a little, to kinda get my blood moving and maybe get some of the toxins out of me.

I could barely run. I really had to work at just getting up to a jog this morning. It was also only 15 degrees outside.

I'm feeling much better this evening. And I'm getting my appetite back.

I'll try and do a few sprints tomorrow and a little yoga and call the this an "off week." At most I'll just play around with the weights on Friday and Saturday.

JD_Johannes · 02-05-2009, 09:16 PM

I got out this morning and did some 70meter strides. Much better than yesterday.

I lifted in the afternoon. Full weights, but not really pushing it on the back workout today.

I'll see how chest feels tomorrow. It should be OK. I'm feeling back to normal and all the poison has worked its way out.

stachedwalker · 02-06-2009, 05:44 PM

Nice to hear that that little escapade is over with.

JD_Johannes · 02-09-2009, 08:11 AM

I'm calling this week a new beginning. After the food poison episode last week, I'm not counting that as a real training week.

I did ok in the gym Friday and Saturday.

On Friday I barbell benched 315 for 7 reps. Everything else progressed as well.

This morning it was rainy and windy so I didn't bother keeping time on the sprints.

I did 7 looped 50 meter sprints. Head wind on the sprinting portion, tailwind on the walk back to the starting line. Rain both directions.

I slept on my left shoulder funny and it feels, "odd." I always injure myself in my sleep. That takes some real talent. Hopefully it will be loosened up for delts this afternoon in the gym.