From the category archives:

Functional Strength

Learn How to Climb Rope like a Navy SEAL and Build Functional Strength

by Bryan Black on March 22, 2011

So why should you climb rope? First of all, if you’re not including rope climbing in your routine, you’re missing out on one of the best forearm and grip workouts around.

Climbing rope is also at the core of the Functional Strength discussions we’ve had here on ITS. Just as we advocate being able to physically save yourself; rope climbing has a large carry-over to training the same muscles you’d need to pull or lift yourself to safety. [Read More…]

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Corps Strength Fitness Program: Initial Review

by Bryan Black on July 13, 2010

I recently received a fitness book called Corps Strength from former U.S. Marine Master Gunnery Sergeant Paul Roarke, who had contacted us a few weeks back to see if we’d be interested in reviewing his program.

While initially skeptical, I emailed him back and expressed my interest in reviewing the book and offering my honest perspective of his program based on my experience at BUD/s and with the CrossFit Certification I hold.

Since leaving the Navy, I’ve been involved with CrossFit in some shape or form, but have always struggled to find a program that provides what MGySgt Roarke refers to as “working fitness.” [Read More…]

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Functional Strength: Developing the Pull-Up

by Bryan Black on May 25, 2010

We’ve recently talked the importance of physically being able to save yourself, and one of the most important aspects to this is upper body strength and the pull-up.

Again, functional strength movements are movements the body makes naturally. Let’s talk realistically here for a second, is the guy that grunts and groans way to loudly while bench pressing 400 lbs. going to be able to climb a rope? Probably not unless he’s devoting some time to working on his functional strength.

Is that ogre going to be able to get his ass over a wall in a hurry? Again, probably not. Now don’t let size fool you because I’ve seen some pretty huge dudes able to do 20+ pull-ups. It all comes down to one thing, practice. Yes, practice. There’s no pill, shake or other dietary crap that will help you here, despite what infomercials say. Having good functional upper body strength is what’s going to help pull you out of harms way. The bench press is dead to me. [Read More…]

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Can You Physically Save Yourself?

by The ITS Crew on March 4, 2010

First off, this post is not meant to be discouraging. It’s quite the opposite actually.

Self-sufficiency can mean many different things to many different people. It can mean not only having the skills to know what to do in certain situations, but having the stamina and strength to make those skills work.

That’s what we’ll be discussing today, having the physical strength to overcome adversity in any kind of situation. This article applies to the men as well as the women and children that could potentially be right there with you.

Raising awarness on this topic is something we’re very passionate about. [Read More…]

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Shooting Accurately Under Stress

by The ITS Crew on July 18, 2009

While shooting accurately under stress is not a new concept, it’s one that’s very important to consider working into your training.

There’s never a time in a real world situation where using a firearm is stress-free, no matter if you’re Law Enforcement, Military or just a concealed-carry citizen forced to act.

In every stressful situation, shot placement is key. On top dealing with mental and physical fatigue, you have to put down the threat as quickly and efficiently as possible while maintaining your situational awareness, scanning for that next possible threat. [Read More…]

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Military Athlete and Mountain Athlete

by The ITS Crew on July 17, 2009

If you haven’t stumbled across Rob Shaul’s excellent fitness Web sites, Military Athlete and Mountain Athlete, we highly suggest you check them out.

We feel that Shaul’s Military Athlete site features a welcome change to what’s currently out there, and truly focuses on military specific fitness. He has a free workout of the day, not to be confused with the CrossFit WOD.

Military Athlete also offers a free six-week, pre-deployment training program for units/individuals with orders down range to Afghanistan.

Mountain Athlete offers a free workout of the day geared towards Climbing and Mountaineering specific exercises which is designed to substantially increase finger and hand strength, pulling strength, power endurance and stamina.

Shaul is a Certified Strength and Conditioning Coach through the National Strength and Conditioning Association, and has attended seminars/certifications through CrossFit, Gym Jones, U.S. Weightlifting and Athletes’ Performance.

You’ll see pieces of all these mixed into the excellent workouts at both Military Athlete and Mountain Athlete. [Read More…]

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