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Enforcement and Defense Contractors
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Since 9-11, many former military members have asked me about re-joining active units or challenging themselves to try for Special Operations positions after several years out of the military or in reserve units. This week's email comes from a Marine Reservist, who is taking that challenge to go active duty again AND push for Marine RECON units. His email reads:
“I am in my late 30's and will be going to the Marine Corp Basic Recon Course (BRC) in a few months. I am pretty solid on my PT, but running and rucking is getting more difficult to improve on. Is it possible to get better at running? Do you have any plans for running USMC distances?
First of all, anyone seeking this type of rigorous activity -- especially near 40 years old -- should be in excellent condition and very flexible. Your increased flexibility will be the result of a daily stretching program that will help you better recover from the daily grind of challenging workouts. Whether you are a 40-year-old military person, a law enforcement officer, or a person who likes to do marathons or triathlons, you need to start a flexibility routine. This will help you break up the lactic acid that builds in your muscles. One tip -- hold each stretch you do for 4-5 deep inhales and exhales. Your inhales should be 3 or more seconds long -- followed by a full exhale. This will also help you get oxygen to the muscles adding an increased effect to lactic acid release.
I do have a running plan that I have made for people seeking better performance in the 3-5 mile timed runs you will see in the USMC and other advanced military training schools. Running will get easier as long as you practice running 4-5 times a week and ruck march with 25-50 lbs on your back 1-2 times a week. You can get a great plan for free if you follow this 3-5 Mile Running Plan.
As far as rucking, check out my Ruck March Article in the Stewsmith.com Article Archives.
The writer did not mention anything about your swimming in his email. At BRC you will also face several challenging water events in the testing phase. 25M underwater swim; 5 minute float; 30 minute tread with clothing; tower jumps; weapon retrieval at depths of 9-15 feet; and a 500m swim. THEN you have to do the USMC PFT of pullups, situps and a 3 mile timed run. Check out the Passing Military Swim Tests article also found in the Military.com Article Archive. I highly recommend swimming 4-5 times a week if you are trying out for USMC RECON, Navy SEALs, US Navy SAR Swimmer, USCG Helicopter Rescue Swimmer, and Air Force PJ's to name a few.
For those who maybe having issues with the PT portion of getting back into Active Duty training and are contemplating pushing the envelope with more specialized training, try these workouts:
Build up to be able to do at least 100 pullups in every pullup workout. Do so for three days a week - every other day – read this article for more details.
1 - Pyramid Pullups / pushups / situps combo
Thanks for all of you who are seeking military, law enforcement, or defense contractor professions since September 11 -- especially those men and women who are above the average age. Due to overwhelming response from your requests to defend your country, the military has increased its age limits to bootcamp and many special operations forces now grant age waivers. Good luck on your journey.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
The Special Operations Workout
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:Fitness for All Levels of Fitness The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program
The Busy Executive Workout Routine
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test WorkoutsThe Fire Fighter Workout
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