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TRAINING PROTOCOLS
Hi Gents, I have been playing with a new protocol lately called 5/4/3 with some success. Be forewarned that it hurts like hell and you really have to be willing to push through the pain. The theory is that you static hold in the concentric for 5 seconds then knock out 5 reps, 4 second hold the 4 reps, 3 second hold then 3…
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Running revisited
Gents, running remains to be a major issue and the main cause of APFT failures. You have to work at it, constantly. I am not a natural runner, but I work at it so I can pass my APFT. You need to be running at least 3 x per week. I will be putting out a great running plan that I know for a fact works for APFT prep. You need…
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THE ATTACK OF THE HOLIDAYS
Did the holiday season wreak havoc on your physique and training? If so, you are not alone. The important thing to remember is not to let a minor setback snowball into a catastrophe. Get back on the plan, dial your diet in, ramp up the workouts to get back in control. You know ht/wy is coming up in June or sooner if you…
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STAIR CLIMBER CHALLANGE
GOAL- POST THE HIGHEST NUMBER OF FLOORS IN THE SHORTEST AMOUNT OF TIME. RULES: MUST BE PERFORMED ON A MACHINE WITH ROTATING STAIRS. A prize will be awarded to the winner at AT.
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PUSHUP AND SITUP TRAINING
One of the best pushup and sit-up drills I have come across is from Stew Smith in the Ultimate Guide to Navy Seal Training. The basics of the drill are as follows: 5 standard pushups 10 situps 5 wide grip pushups 10 situps 5 diamond pushups 10 situps Perform this drill with no rest between exercises. Use this sequence for…
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GETTING STARTED - BODY COMPISITION
Hi Gents, There is a lot of information for body comp modification (fat loss or weight gain) out there and the purpose of this discussion is to attempt to simplify the process. Below is the basic steps for fat loss that prove effective for most people. 1. Set a specific goal (i.e. I want to get to 17% bodyfat by AT using…
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STARTING STATS AND NUTRITION GOALS
1 LT HEDRICK Weight - 229 Waist - 37.5 Nutrition Goals: Calories in - 2217 Net Carbs - 25g Fat - 186g Protein - 110g
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Welcome
Welcome to the BOHICA fitness and nutrition tracking group. I hope all of you will take full advantage of this site and opportunity to improve yourself. I will be right here posting alongside of you, exposing my successes and failures. 1 LT Hedrick, B.L.
