Tactical Fitness For The Athlete Over 40: Actively Pursuing Recovery And Healthy Maintenance Downloa
UPDATED 2021The new downloadable EBOOK Tactical Fitness for the Athlete Over 40 - Actively Pursuing Recovery and Healthy Maintenance is a 16 week periodization program that features 4 x 4 week cycles. These cycles are designed to demonstrate the types of programming that can be done year round with individual focus on each of the elements of fitness as well as recovery sections each week of the workout.Increase performance by adding mobility and recovery training into what still in a very challenging training program that is considered Advanced Level training. If you are a beginner, you will have to adjust the reps, miles, weight of this program to fit your needs better.THIS IS A DOWNLOADABLE EBOOK - SEE THE DOWNLOAD BUTTON IN THE CONFIRMATION AFTER PURCHASE.If you prefer the BOOK version see Tactical Fitness For the Athlete Over 40 BOOK link.
Tactical Fitness For the Athlete Over 40: Actively Pursuing Recovery and Healthy Maintenance downloa
While studies show that an overhead asymmetrical, unstable load increase activation I will caution people against a double hands overhead walk. It seems like a good idea looking at it on paper and they can certainly be very challenging. However, the realities of modern work, poor posture, and stiff shoulders usually mean that people will do something odd with their heads to counter their lack of shoulder mobility. That could lead to something as benign as a sore neck or it could lead to something as severe as a broken bone in their neck. (Sadly not an exaggeration. I have seen someone snap a spinous process in their neck from getting a kettlebell overhead and having to fixate it there. An injury known as a clay shoveler fracture). When I started to see a lot of clients getting sore necks when I introduced double overhead carries I removed them from my programming and all neck issues cleared up. Programming tips: Core control is very different for a someone who only trains in the gym versus someone who actively pursues outdoor activities or works in any kind of tactical or emergency service. A strongman competes in events that usually last two minutes or less. A mountain athlete or tactical operator may need to stabilise their spine under the heavy load of a pack, while carrying a weapon or fire fighting equipment, for many hours. For that reason I like longer sets of 60-90 seconds. Because the loads are relatively light this should offer no massive grip issues for people. These longer than normal sets will teach both core control as well as strength endurance of the core muscles.
Robert Lara is an O2X Lead Instructor. Rob is from Colorado and enlisted in the Army in 1998. He was assigned to the 82nd and then was a Scout Sniper in the 121st Infantry located in Hawaii. In 2019, Rob retired from the Army and has served in Special Operations since 2003. During this time he had the privilege of serving in 3rd and 10th Special Forces Group as well as 1st SFOD-D during his 21 years. Rob has served in multiple overseas combat theaters and always works to support our great Nation while in and out of the US after retirement. While on active duty, he has competed in CrossFit in the US and abroad as well as owning a gym to assist in training athletes to amplify their physical needs on and off the battlefield. Rob has worked with first responders, civilian athletes and military to educate personnel in physical fitness and injury prevention. He was also afforded the opportunity to work and train with USA Weightlifting Coaches and the Monaco Olympic Weightlifting Team. During his time in the military he has seen his share of injuries with himself and teammates. The physical and mental recovery times can be hard to deal with.
Prior to his most recent assignment, Brandon served two years in the Basic Training Division instructing and managing Recruit Fire Academies. It was here that he developed a passion for all things health and wellness. In 2017 he certified as a Strength and Conditioning Specialist through the NSCA so that he could better serve the tactical athlete community. Brandon was exposed to O2X in 2018 and began contracting as a Workshop Assistant in 2019. His favorite O2X pillar is Thrive. He believes this area is typically overlooked but is critical for success in all other areas of fitness and performance. O2X has impacted him most significantly in the areas of sleep performance and mindfulness.
Tia Sapienza is an O2X Strength and Conditioning Specialist. Tia has been in the sports medicine, health, and exercise field for over 10 years. Her passion for fostering positive relationships with health, wellness, and fitness has developed over that time. Tia went back to school for a graduate degree in strength and conditioning with hopes to dive into this field head first. Her cumulative experience extends over youth, adult, recreational, tactical, and professional athletes and is unique given her experience as an outpatient physical therapy assistant, CrossFit Coach, youth program developer, and collegiate strength and conditioning coach. Tia is interested in these athletes as a whole, incorporating goal setting and reaching, emotional barriers, and mental health strategies to make them better. She enjoys a fast pace, explaining concepts and reasons behind what she is teaching.
Lastly, this group recommends postpartum soldiers seek assistance from the Army Wellness Center (AWC) on their installation for a variety of helpful resources and coaching services to support holistic health and fitness. BodPod analysis over time, as well as baseline metabolic rate testing may be especially valuable, especially the latter if they elect to breastfeed. It is not uncommon for breastfeeding mothers to burn 400-800 additional calories per day, and restricting food intake suddenly postpartum may have the unintended effect of inhibiting weight loss and affecting milk supply. The AWC can offer a variety of tests and tools to support building and sustaining healthy lifestyles, including the body composition analysis, nutrition, sleep habits, stress management via biofeedback, fitness testing, and tailored plans among many others to further assist with recovery, return to duty, and performance optimization. Appointments for AWC visits can book up quickly so soldiers are encouraged to make appointments in advance to ensure they have access relatively soon post-birth. Back To Top