Training for EOD Work

 
When you're wearing 100 lbs worth of bomb suit, everything is difficult.  Lives depend on you doing a thorough and complete search.  You need to be in great shape and physically strong to concentrate on this task while suited-up.

Core Strength

Back Extensions on a Roman Chair are great for developing powerful spinal erectors.  These are the lower back muscles which hold you and that heavy suit up while fingering the ground for evidence of a bomb.

Leg Strength

Good old fashioned barbell squats are the go-to exercise for leg power.  Rising up in that suit as you sweep for trip-wires dozens of times as you advance on a device is exhausting.  If your legs give out and you stumble...bad news.  Heavy barbell squats are the way to build strength in the glutes, hamstrings and quads.  Load up the bar with enough iron that will allow you to do 4 sets of 8.  Keep your back straight and your heels glued to the floor.

 

 

Shoulder Strength

You need strong shoulders to work for extended periods of time in that hot, heavy suit.  Lateral Dumbbell Raises are one way to build good shoulder strength.  Grab a couple of moderate-sized dumbbells and go for 4 sets of 15.  This develops endurance in the shoulders.  Keep a slight bend in the elbows.  Raise the dumbbells to ear-height.

 

He's Training Too

Inspired by my friend and client John, who answers the call when you find something nasty during your 5s and 20s.

 

Tom

 

Hate Me Now - Thank Me Later

 

www.facebook.com/FEATTraining

 

 

 

 

 

 





How to Get Fat

1.  Eat Like You're Still 16
I know that you could jam down a whole large all-dressed pizza when you were 16 and it wouldn't touch you.  Guess what?  Your metabolism isn't 16 anymore; its 36.  You can't pig-out any more.

2.  Take the Elevator
I know that you're in a hurry.  I know that you don't want to get sweaty at the office.  Listen - leave a few minutes early, lather-on some extra anti-perspirant and take the stairs.

escalator - but you get the idea

3.  Skip Breakfast
I know; brekky is a hassle.  You want a few extra minutes of sleep.  Get something ready the night before.  Leave it on the table or the counter where you can easily get it ready.  Eat oatmeal for breakfast.  You just plop some quick oats into a cereal bowl, pour in some hot water and wait a few minutes.  Lots of slow-burning, complex carbs to power you through the day and fibre to keep you from snacking on crap.

Keep Checking Back...for some more hot tips on how to get fat or how not to get fat.

Tom

Hate Me Now - Thank Me Later

Hotel Workouts



Arm Curls with Power Band

Powerbands - Portable

 

 

Powerbands are those neat coloured rubber tubes with handles on the ends.  Very light and portable, these are perfect for air travel.  Mine scrunches up in the corner of my luggage.  Different colours have different amounts of tension.

Tricep Pressdown with Powerband

Powerbands - Versatile

 

Powerbands are a useful travelling workout tool.  They basically provide resistance like weights or machines would.  They can be used in countless ways to work various muscles.  Maybe not as effective as weights or machines but better than just laying back and doing thumb-presses on the remote all evening long.

Wall Sit

The Wall

Even the wall is an exercise tool.  Use it for wall-sits.  The longer you hold this position; the better.


Stationary Lunges

The Floor

Lunges are a great workout that you can do in a hotel room.


Crunches

The Bed

Tuck your feet under the bed and bang out some crunches.  This will keep your core strong.

Bench Dips

 

Coffee Table

 

Bench dips on the coffee table will keep your triceps in condition while you're travelling.

The Stairs 

Creepy Stairs



Most hotels have stairways.  Not often used in these lazy times.  Take the stairs man!  Excellent exercise.  Mind you; not all stairwells seem that nice.  Check them out before using them.  These ones were kind of creepy.  I don't feel that vulnerable so I used them anyway.

 

The Hotel Fitness Room



Hotel Gym

I judge a hotel by its fitness room.  I love having some free-weights and at least a few choices for cardio machines.  Pool and sauna are nice too.  If you're lucky and the hotel has a decent fitness room; take the time to get in a quick workout.  It may not be exactly what you'd do at home or in your regular gym, but look at it as a good change.

 

Tom

 

Hate Me Now - Thank Me Later



Prepare for March Break Now

Start Thinking About Packing a Six Pack Now

Now's the time to start thinking about March Break.  I'm a trainer and I don't want you coming to me all fat and desperate in early February, complaining that you need to lose 25 lbs in a month.  Profitable for me but painful for you.

Six Months to Success

Summer's over.  You strolled the beaches with your tanned, tight bod.  Let's keep it that way for the next few months.  The heavy sweaters and long pants of fall and winter are not the time to hit the pizza and beer.  Students - all the fun times and beer and wings with your buddies will add up to major grief for you in Florida next spring if you're not careful now.  Career folks - Christmas calories count just like the rest.

The Plan

Weigh yourself today.  Track your weight weekly over the next six months so that you know exactly what's going on with your body.  Be very careful with your total daily caloric intake.  Stay active.  Walk, run, workout - whatever.  Plan to get serious about training in early December.  I know that's relaxed party season but trust me - it'll pay off in March.

Starting in December, we'll crank-up the training slowly so that you peak when you hit the beach in February or March.  Start thinking about this now - there's only one March Break for you each year - you don't want to blow it.

More on March Break prep training in a later post.

Tom

Hate Me Now - Thank Me Later.