Fitness

I'm a nerd at heart, especially a data nerd. Over the course of a year, I built calculator out of a spreadsheet. This calculator encompasses all of my physical fitness goals from strength levels to body composition, cardio conditioning, and science-driven aesthetic targets. It also provides goal body mass targets, cardio zone targets, and ideal rates of fat loss or mass gain for cutting and bulking throughout the year. I've been testing it with others for a while on a small scale, and now I'm ready to release it to you. And it's free. I don't even need your email.

Did you know the Air Force added new fitness test component, the high aerobic multi-shuttle run (HAMR? You might know as the beep test, which estimates VO2 max more efficiently than traditional runs. MTI has a spin off version with burpees that I think makes a perfect workout of the month entry. Let's go.

I took a training detour away from barbells to focus on nothing but kettlebell work (with a bit of cardio) for 12 weeks. So what did I learn? Did kettlebell-only programming live up to the hype? Do I think it's a good fit for you and other marksmen? Let's dig in.

In what might be the most controversial post I've ever made, I'm going to tell you about how much you should weigh. In my own quest to figure out a personal journey towards health and performance, I've read a ton of articles, research papers, and training logs. Add to that a healthy dose of self-experimentation. Through all of that, I think I've landed on a formula for figuring out about where someone engaged in a variety of performance activities should be. Let's dig in.

For this post, I'm drawing from Lebe Stark's recent video introducing a kettlebell race that involves both running and a variety of exercises. Combined together into a single race, I think this one is a serious butt kicker for not just a single event, but as a recurring workout you can build upon over time.

For this challenge workout, we're tackling a classic kettlebell test. The first goal is completing 200 total snatches, but the next level goal is doing it in less than 10 minutes. Let's dig in.

For June 2024, the workout of the month is a sandbag complex I recently wrote up for myself in my own programming. It's a killer example of "real world" strength and conditioning. Let's dig in.

In this post, I outline the physical training hierarchy for Martial Marksmen- or really any prepared citizen, first responder, or military member. What are the most important to least important things to worry about when building up your capability? Let's get into it.

Late in 2022, I made the leap to abandon the commercial gym memberships I'd used for decades. Instead, I committed to turning our garage into a gym suitable for my continued journey towards my goals. I've learned a few lessons along the way, and thought you might be interested in the pros, cons, and the weird.

As a team building event for my day job, I joined a Tough Mudder. After finishing, I decided to jot down a few thoughts about how it went, how to train, and why I think it's a decent approximation for "real life emergencies."

This marksman challenge is about grit. It's about pushing through pain, discomfort, and exhaustion to reach a goal. Our tool of choice? The humble sandbag and a pair of shoes.

You might not have noticed, but I recently updated the Level 1 fitness standards to include a 1.5 mile run instead of the 1 mile that I originally used. I did this based on a lot of learning I've done over 2022 concerning conditioning, metabolism, and how your body recovers from stress. In this post, I want to touch on the key measurement used for aerobic conditioning, how I'm using it for the fitness test, and some tips on how you can improve it for yourself.