As most people here know, I've been injured about 10 months now with a hip injury since passing PRMC. Well, my hip's nearly 100% and I have my entry date to start recruit training - November 7th.
Obviously, being injured for 10 months has seriously affected my fitness levels. Does anyone have any tips to regain fitness quick? I have about 6 weeks to get to my previous fitness levels (or near it). I aim to swim every weekday morning and either go to the gym or run every weekday night and rest on the weekend to get my body regenerated. I also need to think about nutrition too.
Any tips/advice welcome
Cheers
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Fitness Advice needed
Dave for a few weeks now I've been doing this endurance weights routine and it seems to be boosting my pressups a treat. I got 50 out relativley easily yesterday, and could have gone on if I'd rested at top.
Form was strict to the end and low. I do this twice a week, and do normal pressups on days in between.
Like conventional bench pressing only you grip the bar shoulder width, keep your elbows "tucked" in to the sides, not right in or you'll interfere with the motion of the bar.
3 sets of 40 reps, 1 second negative, explosive positive. 45 seconds rest between sets. Bring the bar to mid chest level or wherever comfortable.
You'll be hard pushed to use more than the bar straight off (20kg) for 3 sets so make sure you use the gym late or in front of mates who know the score lol!
I was recomended this by a personal trainer friend from America who has trained loads of Rangers etc. There is another one for shoulders, which involves a narrower grip.
Form was strict to the end and low. I do this twice a week, and do normal pressups on days in between.
Like conventional bench pressing only you grip the bar shoulder width, keep your elbows "tucked" in to the sides, not right in or you'll interfere with the motion of the bar.
3 sets of 40 reps, 1 second negative, explosive positive. 45 seconds rest between sets. Bring the bar to mid chest level or wherever comfortable.
You'll be hard pushed to use more than the bar straight off (20kg) for 3 sets so make sure you use the gym late or in front of mates who know the score lol!
I was recomended this by a personal trainer friend from America who has trained loads of Rangers etc. There is another one for shoulders, which involves a narrower grip.
Last edited by GGHT on Thu 22 Sep, 2005 4:28 pm, edited 1 time in total.
Yes mate exactly the same just keep the elbows in and try to get into the tempo of the 1 second drop and the powerful push upwards, that is very important as is the 45 second rest and no longer. (Its to do with the fuel that replenishes the muscles apparently)
Your triceps/shoulders will be burning by the second set, I assure you. When it's burning I use an old weight lifting trick of imagining that your pushing yourself away from the bar, through the bench, as opposed to pushing the bar away from you.
It may not work for you, it took me a week or two to notice a difference, but even if it psycholgically helps its something.
Your triceps/shoulders will be burning by the second set, I assure you. When it's burning I use an old weight lifting trick of imagining that your pushing yourself away from the bar, through the bench, as opposed to pushing the bar away from you.
It may not work for you, it took me a week or two to notice a difference, but even if it psycholgically helps its something.
Yeh mate know what you mean, had a call today to say me orthotics have been made so in same boat next week or so. What I found with that bench routine is it gives you loads of power at the bottom of the pressup, in fact the first 15 or so you almost launch lol.
Instead of running I was thinking of doing some hill walks with a lightly weighted pack, went down to local army surplus and cheapest bergan he had was £80!!!! So I may just use my old rucksack, with not much weight obviously.
Instead of running I was thinking of doing some hill walks with a lightly weighted pack, went down to local army surplus and cheapest bergan he had was £80!!!! So I may just use my old rucksack, with not much weight obviously.
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kettlebellgav
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I would focus on strength first, get a good base, deadlifts work the whole pulling structure of the body and trythe military press too. Train often with these 2 exercises with reps of 4-6 and 2 or 3 sets per session, when you can deadlift twice your body weight and press your bodyweight for a few good solid reps without shaking and breath holding you should start training for endurance, instead of the usual push up and sit up blah try some kettlebell drills, they work the back, legs and hips especially, also try loading sandbags to chest hight and farmers walks with a weight in each hand.
Swimming is good too of course but try some infantry drills too, put your kit on, get a rifle or rifle substitue and run around some woods or a beach or even a field ducking crawling rolling , carrying, climbing brick wall/logs etc, with the strength built from the deadlift and presses and the strength endurance gained from farmers walks and the like you will be much less injury prone.
I am training for the Paras and have been for 6 months and one drill that has really helped is climbing a wall, dropping, rolling, sprinting to a marker and back again then repeating, i then pick up a heavy weight in one hand simulating an ammo box and sprint while bent over, good for when in the field when being shot at, how many people would run with their head up in that situation? you have to train for it. I mentioned it on a previous post but i`ll repeat it, when i was in Lithuania a few months back for some cheap parachute training i spoke to an ex spetznatz guy who said that one good agility training exercise was to get a group of people to throw rocks at a trainee and the trainee would have to dodge them while staying in a set area, 6 weeks of that he said would make you move like a rocket.
Swimming is good too of course but try some infantry drills too, put your kit on, get a rifle or rifle substitue and run around some woods or a beach or even a field ducking crawling rolling , carrying, climbing brick wall/logs etc, with the strength built from the deadlift and presses and the strength endurance gained from farmers walks and the like you will be much less injury prone.
I am training for the Paras and have been for 6 months and one drill that has really helped is climbing a wall, dropping, rolling, sprinting to a marker and back again then repeating, i then pick up a heavy weight in one hand simulating an ammo box and sprint while bent over, good for when in the field when being shot at, how many people would run with their head up in that situation? you have to train for it. I mentioned it on a previous post but i`ll repeat it, when i was in Lithuania a few months back for some cheap parachute training i spoke to an ex spetznatz guy who said that one good agility training exercise was to get a group of people to throw rocks at a trainee and the trainee would have to dodge them while staying in a set area, 6 weeks of that he said would make you move like a rocket.
