Shoemaker Composite Squadron Physical Training Manual - Chapters 7 - 8/Acknowledgements

Upper Body Workout

When working out arms – or any muscles for that matter – always adhere to the rule “Always exercise the bigger muscle first”. An example of this is between working out either biceps or triceps. Let us now focus on the names of each: in “Bi-ceps”, notice how “Bi” means “2”. Also notice how “Tri” means “3”. This given, triceps are considered as the bigger muscle and should always be worked out first. The reason to exercise the bigger muscle first is that when you exercise the smaller muscle first, you wear it out to the point where it can not support the larger muscle when you change exercises. This in turn puts far too much stress on the larger muscle and may cause minor temporary injury. You may use the “Perfect Push-Up ©” for all of these techniques. The Perfect Push-Up is a small handle that allows your hand to twist go up and come down, thus singling out the individual triceps while exercising. It increases form and will greatly help you with doing push-ups, although you should never fully substitute it for standard push-ups.

1. Triceps

These muscles are the ones on the back of your arms between your elbows and shoulders. These muscles are immensely powerful when properly conditioned, but are often lacking in power for most people because exercise is seldom done. This is the primary muscle used in push-ups.

A. Push-Ups

1. The Girly Push-Up

This is the first technique you should try if you can not get far past 10 push-ups. Find a carpeted area or put a pillow below your knees, raise your feet up, and do push-ups. This takes much of the weight off and allows you to gradually build up to doing real push-ups. Don’t worry about the name – doing this will make you better, and that is all that matters in training. Make sure that it is not your knee caps on the floor, even if you have a pillow. It should be the part of your leg just above the knee. Your back should stay completely straight during the exercise. If you do not want to – or can not – do this exercise, then practice doing push-ups leaning against a counter or a strong table. Remember to keep good form and build up to where you can do this.

2. Standard Push-Up

To do a true push-up you must be able to break a 90 degree angle at the elbow (regardless of hand positioning), have your feet together, keep your back straight, and keep your head up. It is always helpful to just barely allow your chest to touch the floor when in the down position, and also is a good habit to fully extend the elbow as you come up. Breath in through the nose coming down, and exhale through the mouth coming up. Try doing 3 sets of 45 seconds each with 45 seconds of a break in between. You can modify this as needed, but should never do less than 15 seconds (but you can do it as long as you wish). Something else you may try is to do 1 and only 1 for every 3 seconds that goes by. There are three different types of grip: diamond (close grip), which has your thumbs touching is the first and works out your triceps and chest. Standard grip is with arms shoulder width apart and works out your triceps and shoulders. The final type is wide grip push-ups, with arms spread far apart. This works out the inside of your triceps, inside of shoulders, and biceps. In each type, you must at least break 90 degrees for it to be a proper push-up.

3. Muscle Failure Technique

This technique is great with building up tolerance to push-ups, but should be done only once every week and no more. To add to that, you may not do any other push-up techniques on the day you do this exercise (you may work out your triceps with weights, but no push-ups). To do this technique, start out by a quick warm-up of 5 to 10 push-ups. Take a 30 second break, and then do as many true form push-ups as you can. Once you can not do any more, do girly push-ups until you drop. This exercise will gradually help you to be better at push-ups in the long run and is a great training method that I would strongly recommend.

4. Elevated Push-Up

Doing standard push-ups does a lot to help you improve, but if you have trouble keeping your back straight, then this is the type of push-up to do. It is simply a standard push-up except with your feet on a high surface. You can also do this on a hill with your head on the down slope (what I do is put my feet on steps of the sidewalk and my hands on the lower level ground). By doing this, you shift your body weight forward, and thus put more of the stress that was on your legs onto your arms and back. The best thing about this is that it is controlled; it shifts weight enough to make you have to work harder, but not enough to cause any form of injury. The only trick is that you have do build up the height which you have your legs. Start with level ground, and then after a few weeks put your feet on that first step, then after about 1 to 2 weeks start putting your feet on the second step. You may go higher if you wish, put remember that the higher you go, the more the stress builds. I chose to stay at the second step and work with that, but you can safely do the third step as well.

5. Horizontal “T” Push-Up

In this way of doing push-ups, you will need two dumbbells. Do one push-up with a dumbbell in each hand. When you reach the up position, raise one of your arms until it is vertical, causing your body to look as if it were a vertical “T”. After completion of this, bring your arm back down and do another push-up. You will then raise your opposite arm and continue the process. This technique could be used to improve shoulder strength while also giving extra muscle to your triceps. You should only start out with small weights, as you may injure yourself if you try to start heavy.

6. Medicine Ball Push-Up

If you have currently have the problem of not going low enough in your push-ups, then this technique will help you to break that habit. This exercise is called “Medicine ball” push-ups because you will ideally need a small exercise ball of about 6 inches in diameter. However, steps on stairs will suit your purpose. You will do about twelve push-ups with one hand on level ground, while the other hand is on top of an object. This will cause a difference in angling and will force one of your arms to form a more acute angle. You can alternate doing first one with the left hand higher and a second with the right hand higher, or you can do twelve with your left hand higher followed by 12 with your right hand higher.

7. Improvement Routine Technique

This is an outstanding push-up technique that works very well, although over a few months it will leave your forearms too sore to complete everything. To start, you will do as many perfect form closed grip push-ups (both thumbs touching). After you can not go anymore without stopping, assume the rest position for no longer than 3 seconds. The rest position is with your arms straight and your back bent upwards (not downwards). During your time in the rest position, you will change from closed grip to standard width push-ups (hands now shoulder width apart). You will then again do as many push-ups as you can without stopping. Once you can not go any further, again assume the rest position. Now change to a wide grip (farther than shoulder width). Do as many push-ups as you can without stopping, and then when you can’t continue assume the rest position. Again, quickly change to an even wider grip, assume position, and do as many push-ups as you can until you drop. Take a few minutes of a break (possibly to do other exercises such as flutter-kicks or squats) and then repeat the entire process. You will have to have done 3 complete sets of everything listed above. Remember to not take any break during the actual set of different types of push-ups. The only time you should not be moving is when you are changing grip, and this should be done swiftly and quickly. What this exercise does is it work out each part of the muscles used for push-ups – from the inside of your upper arms to the outside.

8. Sun Gods Push-Up

A favorite technique by many that builds mental endurance as well as physical, this technique can also be used to build shoulder endurance while doing push-ups. Start by doing one standard shoulder-width grip push-up. Go onto your knees and then raise both arms up all the way while keeping them straight. You will do this twice. Then, back to the front leaning rest for two push-ups this time. Then back on your knees and do four arm raises. Front leaning rest again with three push-ups, then back on your knees for 6 arm raises. Repeat until you can not handle it anymore. This technique is the only one which theoretically has no end. You may alter this exercise by doing the arm raises with weights, although if you use weights you should not raise them all the way above your head. Only raise your arms until your arms are parallel with the floor if you choose to use weights.

9. Knuckle Push-Up

If you take up boxing or martial arts, this is something you will have to get used to. Simply, place your thumb on the mid section of your fingers to keep it out of the way, keep your wrists straight, and start doing push-ups. Start out on a carpet, and gradually move to harder floors. Normally only the first two knuckles should be on the floor, but you can also slowly roll your fist to the point where only your last three knuckles are on the floor. It changes from person to person since each person’s fist is different.

10. Dive Bomber Push-Up

Start with your legs shoulder width apart and your body bent forward to where you are in an upside-down V shape. Arms should be shoulder-width and you should try to keep you head as high as possible to avoid too much blood flowing to it, but don’t break your neck trying to hold your head up. To begin, swoop down and forward (don’t injure your head by plowing it into the ground). Your arms should be at a 90 degree angle at their most angulated point, and then come up to a bent-back resting position. Your arms should now be straight. Bend at the elbows now and swoop down again while pushing back. You should exhale while going forward, and inhale while going back to the starting position. This will work out your triceps and shoulders and will get you more accustomed to altering from triceps to shoulders because of the rolling movement done with this technique.

11. One Armed Push-Up

There are several different ways to do this. You can start by doing it as a girly push-up, or may start doing a real push-up with one arm behind your back. Most generally, it is done with feet far apart, although your goal should be to get it with your feet together. As always, build up gradually to this. You may also do a real one armed push-up while leaning against a wall, but be careful at all times to avoid loosing balance.

12. Clap/Double Clap Push-Up

If you want to build speed and coordination, this is the technique for you. Do a push-up, and push off so hard coming up that your hands leave the ground. Clap your hands once, and then quickly put them out in front of you to catch you before you hit the ground. You should then be in the up position of the front leaning rest with your back completely straight (it should be straight throughout the entire push-up). Do it again as much as you want. You can really give a test of coordination and speed by clapping two or even three times, but be very careful when doing this and make sure to keep your head up at all times. I once fell on my chin because I tried a double clap and missed the floor..

13. Total Devastation Technique

Notice how I specifically picked this as the thirteenth push-up technique… this is my personal favorite technique for the fact that I made it. Not only this, but it builds speed, endurance, and great power all within about 10 minutes. All you will need is a clock or watch. First, do 20 push-ups at a slow rate of 3 seconds going down and 2 seconds coming up. Take a break not longer than 2 minutes, and then do a second set of 20; this set will be done at a quicker cadence of 2 seconds going down and 1 second coming up. Take a break the same length as the previous – again, not longer than 2 minutes – and then do a third set of 20. This set will be done at a cadence of 1 push-up per second. This it is over? Well I’ve got new for you, because I am neither so predictable nor so easy. This time, you again take a small break and then do 10 push-ups at a cadence of 3 seconds coming down, 2 seconds coming up. After another break, 10 more with 2 seconds coming down and 1 second coming up. Finally, take another break and do 10 push-ups at 1 push-up per second. Now you take another break and do 5 push-ups at a cadence of 3 seconds down, 2 seconds up. Another break and then 5 more push-ups at 2 seconds down and 1 second up. Then a final break and 5 more push-ups at a cadence of 1 push-up per second. Notice a pattern here? It is divided into three sections: the 20 push-up section, the 10 push-up section, and the 5 push-up section. Each section is in turn divided into a subsection according to speed: 1 push-up per 5 seconds, 1 push- up per 3 seconds, and 1 push-up per second. In doing this, you build endurance by the sheer length of this routine and the slow cadences done, power by the slow and agonizing 1 push-up per 5 second cadence, and speed by the 1 push-up per second cadence. This technique builds up everything and will make you among the very best at push-ups. There is only one thing I will warn you about: the first time you do it, you will feel it for up to three days afterwards… “But you don’t have to take my word for it”…

B. Dumbbell Workouts

1. Triceps Dumbbell Routine Alpha

This exercise is in three parts – each isolating an individual portion of the triceps. You must exercise only one arm at a time. To begin, lie flat on your back with the arm to be exercised straight up holding a dumbbell. For the first of three parts, if you held your thumb out in a thumbs up position, it would point to the inside. Bend at the elbow all the way until the dumbbell slightly touches your opposite cheek, and then raise it back up fully extending your elbow. Repeat 12 times and then do the same with the opposite arm. Now go back to the original arm and shift your fist to a true thumbs up position and bend at the elbow until the weight touches the adjacent side of your head, then back up fully extending the elbow. Repeat 12 times and then do the same with the opposite arm. Keeping your hand in the true thumbs up position, bend at the elbow until the weight touches the opposite side of your chest, and then back up. Repeat with the opposite arm. Complete everything listed three to five times before moving up in weight.

2. Triceps Dumbbell Routine Bravo

For this exercise, you will need to bend forward and lift the dumbbell backwards. As an example, start by holding the dumbbell in your right hand. Bend forward with your opposite (left) foot forward and left elbow resting on your left knee. From your right shoulder to right elbow should be a horizontal line at all times. Your hand will be hanging down. Raise it back and up and feel the burn in your triceps, fully extend the elbow, and lower. Repeat 12 times and then change arms. Everything (position of feet) is vice versa with the left arm being exercised.

3. Bench Pressing

You can do this with either a weight bar or heavy dumbbells. To start, lie on your back with feet shoulder width apart. Grab the weight bar (or dumbbells) and hold it straight up. It should resemble doing push-ups except upside down. Bend at the elbows and shoulders to allow your elbows to touch the floor, and then extend the arms until perfectly straight. As with push-ups, you can do normal width grip or wide grip.

2. Biceps

Though not as powerful as triceps, never underestimate the power of this muscle. The fact that it is in the front of your arms between the elbow and shoulder makes it highly used throughout each day of your life. When doing chin-ups, this is the primary muscle being worked out.

A. Chin-Ups and Chin-Up Variations

1. Standard Chin-Up

Standard chin-ups are done with the palms of your hands facing you. Grab a shoulder width grip; keep your body completely straight at least from shoulders to knees and lift until your chest is even with the bar. Repeat as much as you can and do about 3 sets. I would recommend at least 1 set being the reverse grip, or you can do one of each. The more you do chin-ups – so long as you do not injure yourself – the better you will get. You can also do “Knee-ups” during chin-ups to workout your core. If you simply can not do chin-ups, then find a bar (big diameter PVC piping inside small diameter PVC piping or a strong metal bar) and place it across two tall chairs. Go underneath and grab the bar, then pull yourself up. Eventually you will be able to do chin-ups if you practice in this manner.

2. Reverse Grip Chin-Up

Same as above except palms are facing outward. The standard grip chin-ups focus on biceps while the reverse grip shares the load over your shoulders, triceps, and forearms. You may think it would be easier, but it is not. Because of the angling, it causes you to have to twist and switch from one muscle group to the other.

3. Prisoner Pull-Ups

Face downline the chin-up bar and grab onto it with both hands. Each hand should be facing the opposite direction. Lift up first on the left side, and then lower only to rise again to the right side. Repeat as much as you can. This for of chin-up singles out shoulders and biceps and you can also slowly hand-walk your way forward across the bar after each repetition.

B. Dumbbell Workouts

1. See-Saw

Grab a dumbbell in each hand and let them hang loosely at your sides. Palms should be facing forward. Lift one arm while keeping the other down, and then raise the other as you bring the previous arm down. Repeat until you feel the burn intensify. To get good, you must do several sets. Never allow your elbows to leave your rip cage. When you swing, you are allowing inertia to do the work for you. Never allow this to happen during training. While preparing, you always practice perfect form. All the way up, all the way down, and no swinging whatsoever. You must keep your entire body rigid as well.

2. Twenty-Ones

You will ideally need a weight bar for this exercise, although it may be done with dumbbells. Lift up the weight halfway from a relaxed position; your arm should not form a right angle at the elbow. Let it ease back down, and then do it again until you have done seven. On the seventh time, leave it up and then raise it all the way to your chest, then lower it back down only half way. Repeat seven times. Lastly, do seven full form biceps curls all the way up and all the way down.

3. Deltoids (shoulder)

This muscle is rather weak alone, but when combined with biceps and triceps will give you strength greater than you likely ever imagined yourself capable of. The goal of exercising is not to focus on individual body parts, but to have each group of muscles working harmoniously with each other for true power. By exercising your deltoids, you will soon find yourself getting stronger than ever before all because you are training your muscles to work in cohesion with one another.

A. Deltoids Routine Alpha

Start by holding a dumbbell in each hand with thumbs facing inwards. Lift up and forward keeping your elbows and wrists straight until you form a horizontal line. Lower it and repeat until you have reached 12. Do it again, except this time to the side 12 times. Now bend slightly at the knees, lean forward at the shoulders and chest while leaning back at the waist, and lift backwards exercising the back portion of your deltoids. Your arm will be fully extended when you tense your deltoids and the relaxed position will be with elbows bent and the weight just barely touching your lower back. Repeat the entire process up to 5 times before increasing weight. Never lift more than a horizontal line, as this may injure your shoulders if you extend all the way up to a vertical line.

B. Deltoids Routine Bravo

This can be done with either a weight bar or dumbbells. Stand with feet shoulder width apart for good balance and elevate the weight to where the bar is even with your shoulders (elbows should be fully bent, palms facing out to exercise shoulders or in to exercise chest muscles). Lift up to where arms are fully extended and then let it back to the starting position. Instead of this, you may let it go behind your head, but be careful not to hurt your neck doing this. If you ease it down behind your head, alternate back and forth – one time letting it ease in front of you, the next time behind you. You may do squats while doing this exercise but should always keep in mind your limitations. Getting injured will only mean that you will be out of commission and unable to exercise for a long period of time – if not indefinitely.

C. Deltoids Routine Charlie

This is very similar to the Triceps Routine Bravo, except you keep your entire arm straight and lean slightly farther forward. You actually have 9 different exercises by changing your fist position. You can have your thumb pointing inside, your thumb pointing upwards, and your thumb pointing outwards for each. First, do thumb inward lifting to the front 12 times then alternate arms. Next, raise it to the front with your thumb facing forward. Alternate again and alternate for each time. Finally, lift to the front with your thumb facing outward. You have now fully exercised the frontal part of your deltoid muscles. Next, lift to the side with thumb inward 12 times, another 12 with your thumb facing forward, and 12 more outward. Lastly, lift to the back with thumb inward, forward, and backward. In total, you should be doing 9 sets of 12 per arm. Remember to keep the strain off your back, to have the opposite foot forward from the arm you are working, to lean forward, and to keep your elbow and your wrist straight.

4. Forearms

Yet another muscle that is neglected, and that can easily change the outcome of any arm wrestling match. Your forearm muscles are between your wrist and elbow and can be divided into two main sections: lower forearm and upper forearm.

A. Lower Forearms

Sit down with a dumbbell in each hand and palms facing up. Keep at least your elbows on your knees and let your wrist dangle off the edge with the weight. Lift the dumbbell up while keeping your forearms level 12 times and then do the exercise listed below. Alternate back and forth until you have done enough. Always remember to gradually do more sets and increase weight. During the entire exercise, your back and neck should remain straight. Your forearms should be completely horizontal.

B. Upper Forearms

Flip your wrist around so that your palms are now facing downward. Again, lift up and then let it lower again. Repeat this process 12 times and then exercise your lower forearms again. Keep alternating until you have done sufficient workout for the day. You may take a break and do biceps workout in between sets.

C. Iron Grip Workouts

There are two different methods for developing a strong grip. One is to stick you hand into a bowl of dry hard beans or pebbles and squeeze your hand, relax your grip, and squeeze again. A second method is to just hang from the pull-up bar (you can also do knee-ups while hanging). Monkey bars, climbing ropes, and metal poles can also improve your grip. The ultimate test of grip is to climb a 20 + foot metal pole in the rain. If you can do this, then you have both mental determination and strong hands and forearms. A final exercise can be done across two long metal poles that are horizontal and close to each other. Put one hand on each pole and “walk” your way to the other end of the poles by alternating which arm to move forward.







Special Workout

There is only one special workout of which I know, and it has recently been scientifically proven to burn fat for up to 36 hours after being done. It was created by a Japanese Olympic Coach for use by the Japanese Olympians.

Prior to starting, you must be completely warmed up. If not, you could very well permanently injure yourself… This exercise is only meant for professional athletes and should never be attempted by an intermediate – or worse – a beginner trainee.

It is a combined total of four minutes in length. You will be doing 20 seconds of workout, 10 seconds of rest, 20 more seconds of workout, 10 more seconds of rest, and will continue this until the four minutes are up. Each time you workout you will be going as fast as you can while still keeping proper form.




The first exercise done will be 20 seconds of what is called the Mountain Climber. Start in the front leaning rest, and then bring one leg up (as if you are trying to climb a steep slope). Then as you are putting that leg back where it originally was, bring the opposite leg forward. Once 20 seconds are up, take 10 seconds to cool down.
30 seconds

The second exercise is doing jumping jacks (the side straddle hop). Stand with both feet together and arms hanging down. Jump, spreading your feet a little more than shoulder width apart; you will simultaneously lift both hands high above your head by swinging your arms outward to get them to this position. You will then go back to the start position and repeat as fast as you can for 20 seconds. After those 20 seconds are up, take 10 seconds of a break.
1 Minute

The third exercise is squats done with a jump as you are coming up. You will go down as you would in normal squats, but when coming up you must jump hard and high. Continue squatting and jumping for 20 seconds which are to be followed by a 10 second cool down.
1 Minute 30 Seconds

The fourth exercise is what is called the 8-Count Bodybuilder. The starting position is to stand straight with your feet together. Count one: bend your knees and place your hands on the floor next to your feet. Count two: Keep your hands firmly planted on the ground and place your feet backwards into the front leaning rest. Count three: spread your feet at least shoulder width apart. Count four: place your feet together again in the standard front leaning rest. Count five: do a push-up and remain in the down position. Count six: Assume the up push-up position and stay in the front leaning rest. Count seven: bring your feet up to your hands; you will now be in the same position as you were in count one. Count eight: stand up straight again. Repeat the entire process listed for 20 seconds as fast as you can. Take 10 seconds of a break and repeat everything one more time. 2 Minutes
The fifth exercise done will be 20 seconds of what is called the Mountain Climber. Start in the front leaning rest, and then bring one leg up (as if you are trying to climb a steep slope). Then as you are putting that leg back where it originally was, bring the opposite leg forward. Once 20 seconds are up, take 10 seconds to cool down.
2 Minutes 30 seconds

The sixth exercise is doing jumping jacks (the side straddle hop). Stand with both feet together and arms hanging down. Jump, spreading your feet a little more than shoulder width apart; you will simultaneously lift both hands high above your head by swinging your arms outward to get them to this position. You will then go back to the start position and repeat as fast as you can for 20 seconds. After those 20 seconds are up, take 10 seconds of a break.
3 Minutes

The seventh exercise is squats done with a jump as you are coming up. You will go down as you would in normal squats, but when coming up you must jump hard and high. Continue squatting and jumping for 20 seconds which are to be followed by a 10 second cool down.
3 Minutes 30 Seconds

The eighth exercise is what is called the 8-Count Bodybuilder. The starting position is to stand straight with your feet together. Count one: bend your knees and place your hands on the floor next to your feet. Count two: Keep your hands firmly planted on the ground and place your feet backwards into the front leaning rest. Count three: spread your feet at least shoulder width apart. Count four: place your feet together again in the standard front leaning rest. Count five: do a push-up and remain in the down position. Count six: Assume the up push-up position and stay in the front leaning rest. Count seven: bring your feet up to your hands; you will now be in the same position as you were in count one. Count eight: stand up straight again. Repeat the entire process listed for 20 seconds as fast as you can. Take 10 seconds of a break and repeat everything one more time.
4 minutes








Acknowledgments

My Family: For always being extremely supportive of my doing PT and helping me to start out.

The Pravels (especially Joshua Pravel): for giving me the drive to become the best accompanied by the challenge of attempting at the top.

Bernardo G. Herrera, US Army Special Forces recruit trainer; bodybuilder: for being my unofficial training instructor and teaching nearly all of the knowledge that I now know about PT.

Neil Poehlman (next door neighbor): helped getting me to realize the importance of leg muscles as opposed to only focusing on upper body strength; also influencing some of the running techniques for distance.

Navy SEAL instructional videos.

SSgt Ken Weichert instructional videos.


All others who have in any ways influenced my drive for excellence.