Isometric Workout of the Week - Jan 2106. This one is an easy workout to gently ease you into the new year. This is taken from my Samurai Strength: Special Forces Workouts.
The goal of physical training for Special Forces units such as the Navy Seal is to provide guidance regarding physical preparation is, in a general sense, the same as that of the Samurai - preparation of the body and mind for combat and conflict, and to resist injury. Depending on the outfit, the exercise selection and the focus of the training is dependent on the unit being trained. For instance, the Seals as they are a water based unit are big fans of swimming. The Russian GRU, less so. The German GSG9 Special Forces units are big fans of upper body strength and stamina. You modify for the unit but the base and its goal remains the same.
For instance the Naval Special Warfare Physical Training program is designed to "provide(s) a specific program for preparing for the Physical Screening Test (PST) along with more general fitness advice to promote endurance, strength, and resistance to injury once a candidate has received a contract". That means they focus on running, swimming, and exercises that improve your pushes, pull ups and crunches numbers.
All units, and the Samurai included in this, all share a similar trait in their training:
In this weeks workout we're going to use 5 Exercises and Introduce a 5 second Isometric Hold to the non Isometric Exercises and Movement into the Isometric ones!
Our exercises are:
Beginners perform this Isometric Workout of the Week once, Intermediate perform it twice in a row, and for advanced trainees three times in a row for a devastating 15 minute workout.For the super hard core the Isometric Kata can be performed at the end of each round. This workout can be performed no more than 5 times a week.
Try the workout and let me know how you get on in the comments below. :-)
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