Fighting Fit
By Ryan Naish
|
Combat Fitness
For decades, elite military units have been developing their strength and conditioning for the rigors of combat. Since the 2003 Gulf war in Iraq, the upsurge of demand for former serving military in the private security sector has increased astronomically.
Civilian companies with a military style structure and delivery have provided security escort teams for high profile clients throughout hostile areas of the world.
A team will typically contain a cross-section of Close Protection Operators from different nationalities and military backgrounds. From a physical training perspective, this will bring together a depth of knowledge and skills, which enables the Operators to stay in top physical condition.
Some of the working locations can be very remote and a heavy emphasis is placed on improvised training. With a broad imagination: Rocks (of varying size and weight), tyres, sandbags, strength bands and bodyweight exercises can all be utilized for: Strength, circuit training and conditioning alike. Resistance is still resistance regardless of what form it takes.
Mixed Martial Arts (MMA) style workouts have also become a favourite, with pads and gloves being easily carried between locations. Bringing in all elements of striking and grappling not only keeps the Operator in awesome shape, but also provides another level of protection afforded to the client.
This would prove relevant in a situation where a weapon system cannot be carried or he/she is working in a crowded location.
Martial Arts that are popular in the industry include: Krav Maga and Brazillian Ju-Jitsu (BJJ), with the striking elements coming from: Boxing and Thai Boxing typically. Putting all the pieces together to create a training programme, which incorporates intense sessions with periods of recovery, work dependant, is essential.
The requirement to taper a training programme for a specific goal eg. A linear Periodisation model (broken down into various multiple week blocks, training specific qualities, culminating in a competition) is unsuitable.
A consistently high level of fitness is the goal and the Periodisation model best suited, is the Concurrent model: “Parallel training of several motor abilities, such as strength, speed and endurance, over the same period, with the intention of producing multifaceted development of physical fitness” (Siff, 2003). This model would suit somebody who does not have the luxury of full-time training and premium nutrition, but still wants to achieve a performance based, well-rounded, functional physique.
|
|
This particular style of workout is a favourite of mine. It combines Strength-endurance and explosive strength, whilst incorporating an active recovery element.
The movements are to be completed at a rapid cadence, focusing on the two non-oxidative energy systems (ATP-PC and Glycolytic). It is important however, to use a rep range that does not result in complete muscular failure. Try and gauge it so you finish with one or two reps still in the bank. If you feel that failure is iminent, simply take a brief respite and continue for the allotted repetitions. The rep-ranges and exercises described are merely a guide, as ability and performance levels will vary from person to person. The beauty of this style of training is the variables that can be utilised to adjust the difficulty/intensity. Progression can be achieved by:
• Incorporating more demanding/technically difficult exercises
• Increasing repetitions
• Increasing number of exercises
• Increasing the speed of exercise on the active recovery phase
This workout is best done as a buddy-buddy/partner system (one person working through the series of exercises, whilst the other is on the active recovery phase). As soon as the prescribed exercises and repetitions are completed, a change is initiated.
If a training partner is not available or you prefer to train solo, simply time a full rotation of the ‘work’ phase and mirror this time on the ‘active recovery’ phase.
Burpees x 8-10
A full burpee, including a press-up and a jump, executed as explosively as possible. The aim is to raise the heart rate as quickly as possible and place the body in a state of oxygen debt.
Recline Rows x 12-15
Can be executed using straps, olympic rings or a low bar. Tailor the rep-range to support Strength-endurance, so the repetitions become more difficult but will not result in total muscular failure. Ensure a good range of movement but keep a rapid cadence to induce fatigue.
Weighted V-ups x 8-10
A dynamic core exercise. The eccentric (muscle lengthening) movement should be slower and more controlled. As soon as the weight disc connects with the ground, the concentric ( muscle shortening movement) should be explosive, with legs and hands meeting in the centre. This will result in maximal muscle contraction.
Bodyweight Squats x 20-30
Another Strength-endurance movement, less strenuous than recline rows, enabling a higher number of repetitions to be performed. Quick repetitions are required, resulting in a build up of lactic acid in the working muscle groups. This will make the initial part of the ‘active recovery’ phase more strenuous as the body fights through the fatigue.
This can be completed using a: Running machine, Static bike, Rowing machine or skipping rope.
The pace will be dictated by the current fitness level of the participants and can be adjusted as the circuit progresses. The aim is to keep it as steady-state as possible, recovering just enough, in preparation for the next work phase.
The duration of the overall circuit will be decided by time eg. 30 minutes total duration (completing as many rounds as possible), or a pre-determined amount of rounds eg.
10 rounds completed in the fastest time.
The main thing to keep at the fore-front throughout the circuit is ‘intensity’. This style of workout is all about work capacity, achieving as much overall output as possible in the allotted time.
For more information about specialist training, workouts or Personal Training in Thailand, UK or Northern Cyprus, contact Ryan Naish: rn@ryannaish.co.uk
Fitnesswins.net
| 
