I started reading this magazine about 6 months before I joined the military… you know, when I could eat what I wanted, work my own schedule, work few hours and pay extensive attention to training, etc. Well now, I’ve joined the Navy, and I am working very hectic hours each week. I find that I am no longer able to make it to the gym for an effective work out. Furthermore, I am in upstate NY where the weather is limiting my outdoor cardio choices.
So I’m wondering if anyone here knows if I can build a solid routine to cut some major fat (about 16.5% from the 12% before the military) and start to build muscle mass and density with almost solely k-bell work and bodyweight drills. I could buy a pull up bar, and I am going to employ methods such as heavy bag (regular training and HOC?), jumprope (regular and HOC?), and some anaerobic circuits. I CT’s style training, but I just can’t get to the gym enough AND keep up the motivation. Any suggestions?
in my 5 years in the army i never once had a problem finding time for the gym with 0600 to 1800 hour work days every day including an hour and a half of pt every morning. what do you do where you have not even an hour a day to devote to the gym?
I am in the Navy Nuclear Power Program. For 2 years we have training that is so mentally draining that the last thing you want to do is work out. On the base that we are REQUIRED to stay at for over 1 year, the food alone is enough to make you tubby. I found time to work out in the first 3 phases. However, in this last phase, it seems that working out is next to impossible after a 12 or 13 hour shift. It is rotating shiftwork (12 on/12 off for 7 days, a day or two off, then 12 on/12 off on a new schedule, etc.). Once I get onto 8/16 shiftwork, working out will be NO problem, but I’m looking for a way to work out despite my schedule.
Is it feasible to construct your entire regimine out of pull ups, rope work, swiss ball, heavy bag, kettle bells, and body weight drills, maybe some sprinting and bike work? I’m trying to cut the fat that I’ve slowly added through this program and get back on track. Additionally I’d like to add some dense lean muscle and gear my body toward MMA. I love the big heavy movements, but I don’t have the space nor the money for a small home gym. Any body that has an opinion would be appreciated… I am going to go ahead and get a 2nd 35# and 53# k-bell along w/ purchase 2 new 70#…
kyle, check out Coach John Davies articles and his two fat to fire programs they may help or at least give you some ideas.
Incorporate one-arm snatches (Davies has an article on this “Grip and Rip”), Power cleans, and clean presses these are all great money exercises that can be done utilizing your kettlebells.
Try some Tabata Protocols. This is an interval method by which you do an exercise superfast for 20 sec then rest for 10 sec then repeat. This is something I was recently turned on to by another forum member. Push-ups, body squats, heavy bag work all works great using Tabata for more info on it check out www.cbass.com iss 10-12,and 112 and www.crossfit.com. You might also want to look at www.rossboxing.com for some burpee/squat thrust routines and such.
Oh yeah and check out CT’s article on Floor Grabs in the current T-Mag issue.
One method I liked for cutting involves doing EDT sessions with one armed snatches or swings (I typically do them with a dumbell, so you might have an edge up with the k-bell). Just keep the reps around 10-20 per “try” for about 20 minutes. Try doing this around once, MAYBE twice a week, and that should definitely help out.
You can also do the same for mass with a heavier k-bell and less reps in “traditional” EDT fashion after cutting.
Just make sure you’re a determined bastard just to last that twenty minutes
Where are you stationed? Find some Marines on base, they’ll help you.
Yes, you can do an entire program just on those exercises. Pull ups, crunches, three mile run, standard Marine Corps PFT, warm up with the daily 7, or daily 16, which is some stretches, Side Straddle hops, steam engines, mountain climbers, leg raises, hello dollies, and 4 count push ups. Can all be completed in an hour. The food may suck, but you can almost always pick something decent, trust me, it sucks down here at NAS Oceana too, but you can try to eat healthy. Get a good protein shake, some fish oil caps (cause more than likely, the GNC on base won’t have flax oil refigerated) and you can do 3 p+c meals in the chow hall and 2-3 p+f meals. It seems that you know how your schedule is going to be, so you can plan accordingly. As far as 12 on 12 off and being tired, well, you have to suck it up and look at your training as stress relief. if it’s not, if you’re not looking forward to it, then you might have to find a program that excites you.
