TRVLSQD | TRVLSQD

A Special Message from Cadre Bert

May 12, 2014 Author: HulkE
No comment yet

In early May, Cadre Bert sent out a special message to the GORUCK Tough family. As a power lifter, you’ll see why I’m excited.

“Check it out…..there is an art to rucking. Some people are naturally gifted and can ruck the lights out, others like myself have to work hard at it.

For those of us that are not naturally gifted at rucking….we have to train all aspects of the body and engage those weaker areas will well rounded strength-training. Obviously being 300lbs and a ball of muscle is not the best setup for rucking, but being well-rounded and strong in lower body, core, and upper body will only make you a better rucker…..especially when the weight increases.

Arguably the three primary lifts always have been and always will be Bench Press, Deadlift, and Back Squat. Since as early as the 1950’s, different American sports teams from high school all the way to the pros have had a special lifting clubs.

Well Meatheads…you asked for it so now you got it. I would like to introduce the “GORUCK 1000lb Club.” There will also be a 500lb Club and 750lb Club for women only and a 1200lb Club for the super Meatheads.

The GORUCK 1000-Pound Club is a combination of your squat, dead lift and bench press. A lifter must meet or exceed 1000 lbs., with any combination of these three lifts, to become a member.

Specific Cadre will be designated as graders.

Each participant has to schedule an appointment with a Cadre coming to their area and must use their gym/box as well as provide their own spotter for Bench Press and Back Squat.
Gloves, Wrist Wraps, and/or Lifting Straps are permitted. Bench Press Suits/Shirts are not allowed.
Weight lifting belts are permitted for all 3 lifts.
All 3 lifts must be completed in one session, monitored by same Cadre for all 3 lifts.

BENCH PRESS RULES:

Power arch is permitted, but participant’s glutes and upper back/shoulders MUST stay in contact with the bench at all times.
Feet must remain stationary throughout the lift.
Spotter may assist participant in liftoff, but not during lift. Participant gives “READY” signal to spotter. Cadre will look for a “SHOW OF CONTROL” in which the bar and the body must be completely still.
Weight bar must come down so the elbows reach a minimum of 90 degrees.
Bar MUST touch the chest, but no bounce is permitted.
Full extension must be reached before re-racking the bar.
Bad lifts include:
Extreme instability of the bar
Extreme body movement (I.e. feet leaves the floor).

BACK SQUAT:

Participant must have full control and stability during entire movement.
Thighs must be parallel, or close to parallel, to the ground during completion of squat.
Bad lifts include:
Uneven, or excessive, leaning towards one side.
Rounding of your lower back.
Extreme instability of the bar.
Taking steps during lift.

DEADLIFT:

Lift must start from the ground.
Participant must maintain straight or slightly arched posture.
Hip and knees must move evenly during lift.
Body must reach full extension before dropping weight.
Bad lifts include:
Uneven, or excessive, leaning towards one side.
Extreme Instability of the bar.
Rounded back posture.

CADRE MAKE THE FINAL JUDGEMENT CALLS ON GOOD AND BAD LIFTS.

Start training now……more to follow and standby. The patches are being made as we speak. You want this one….you gotta earn it like all the other GORUCK patches, but this one you have to earn by yourself.

You’ll pass out before you die!”

Guess who’s gunning for the 1250lbs club? BOOM!

Stay strong, keep breathing, and my life for Iron!
-HulkE
Hulk Out: The Multi-Tasker*

April 30, 2014 Author: HulkE
No comment yet
The Multi-Tasker is an AMRAP-style workout. What’s AMRAP you say? As Many Rounds/Reps As Possible. If you’re familiar with GORUCK’s Training page, one who practices CrossFit, or a crazy meathead (-points at myself-), then this is a cringe worthy acronym.

This particular workout is to be performed as a circuit: complete one exercise then move on to the next. Although it is only 4 exercises with 4 reps each exercise, this workout can sneak up on you quick. Make sure to get your stations at the ready ahead of time. We’re looking for total rounds completed during a set time. How long you rest and what you do between each set is entirely up to you. And as always, STAY TRUE TO FORM.

With GR events, you’ll never know what the Cadre wants you to do until you’re instructed to do so. The Multi-Tasker is meant to keep you on your toes but keep you moving, while at the same time testing your abilities to concentrate.

This is a gym friendly workout…well, figuratively speaking. You will be hogging a squat station for some time. If you’re lucky, grab 2 Olympic bars (one on the ground ready for the power clean/push press combo and one prepped for back squats). So be prepared to make gym-emies. It can be done at home as long as there’s enough space and can be easily modified by using sandbags or a heavy ruck.

It’s you versus the clock. How many complete sets can you do? Only you will know so keep your head in the game.

Stay strong, keep breathing, and don’t stop.
-HulkE

What you will need:
Foam Roller
Rowing machine or jump rope
Timer, Clock, or Watch
Olympic barbell (preferably 2)
Squat rack
Various weighted plates
Dumbbells

Warm-Up:
10 minutes of foam rolling

3 sets of 500m row (1 minute of rest between sets)
OR
5 minutes of jump rope

Workout:
4 exercises, 4 reps each exercise, AMRAP in 1-hour
1 – 1:30 minute rest between sets
- Push-ups
- Barbell power clean into a push press
- Kneeling dumbbell tricep extension – Perform all reps with right arm first then switch.
- Barbell back squat
Note:
This workout is flexible. You can stick with one weight load for each of the exercises or adjust as you see fit. Personally, I start off light with each of the exercises then progressively add more weight as I continue more sets. The thirst for Iron never stops!

*The Multi-Tasker is what my girlfriend decided this workout should be called considering all its “moving parts” and testing one’s ability to concentrate.
GORUCK Heavy- Performance Enhancing Program (GRH-PEP)

January 11, 2014 Author: Vincent Allen
No comment yet
GORUCK Heavy- Performance Enhancing Program (GRH-PEP)

Developed by VGA Strength & Conditioning

GRH-PEP is designed for the mass population and results will vary. If you follow the guidelines and train hard 6 days per week, you will become physically stronger, leaner, and increased aerobic performance. The conditioning sessions are designed to provide results; however what you put into your training is what you get from it.

Providing feedback and asking questions will help your training sessions. I will try to address any questions or concerns when time allows. This is NOT free personal training so please don’t get frustrated if your question’s may go unanswered.

The GRH-PEP starts Monday the 13th of January, and will end Saturday the 22nd of March. Each workout will be published at 12am everyday on the TRVLSQD training page found here.

To get the most from GRH-PEP please read the following:

GRH-PEP Guidelines:
1. Define your goals prior to using the GRH-PEP. If you have trouble with this, contact me.
2. The program will assume the participant has over one year experience in conventional strength training and aerobic conditioning.
3. Strength condition 3 days a week.
4. Perform set aerobic/ruck conditioning 3 times a week.
5. Practice mobility every day.
6. Walk vigorously as much as possible non-aerobic and rucking days.
7. Eat a diet consisting of lean proteins, healthy fats, vegetables, and small amounts of fruit.
8. Eat the least amount of meals you need to eat and practice portion control. Skipping a meal will not hinder your results.
9. Unless a specific rest period is given, follow the general rule of “rest as long as you need but as little as you have to” between sets.
Other thoughts:
1. GRH-PEP is not personalized. So it may not be suited for your current goals or level of ability.
2. Please use your best judgment went performing these exercises. If you’re not comfortable performing a specific exercise, then don’t. Common sense goes a long way.
3. If you want a personalized program design and nutritional outlines, then subscribe to my online distance coaching or hire a local fitness professional.
The guidelines and notes I have provided are general and I’m sure this will generate a few complaints. Keep in mind the GRH-PEP is meant to prepare individuals to complete a GRH event. How hard you train and mentally prepare for the event is on you.

Vincent A.
Hulk Out: Chest Day

December 4, 2013 Author: HulkE
No comment yet
What’s the quintessential exercise when you think about heading to the gym to workout? WRONG! It’s flat barbell bench press. (If you got it right, then yay… have a cookie.)

Regular ol’ flat barbell bench press is a great exercise to do at the gym for upper body strength. The main muscles being worked are your chest and the secondary muscles affected can vary depending on grip style, grip width, angle of stabilizing surface (i.e. incline, flat, decline, or malleable), and varying weights used.

The following simple workout revolves around the flat barbell bench press as the heaviest lift of the workout. The push-ups before benching are your chest muscles warm-up; the exercises after benching help work the muscles that flat bench didn’t hit.

With the bench press, focus on the task at hand and visualize what you will need to do. Add the weighted plates that you want to press, add them to the barbell, and lock them in place with the appropriate safety clips.

Soon as you’re ready, lay on your back and keep it flat against the bench during the entirety of each set and rep. DO NOT ARCH YOUR BACK DURING MID-EXERCISE.

Adjust where you need to be before pushing off – I like to line my eyes directly underneath the barbell.

Brace your core (keep your ab muscles tight) and keep your feet comfortably on the ground. DO NOT FLAIL YOUR LEGS/FEET AROUND DURING MID-EXERCISE.

Place your hands. Normally, shoulder width apart works fine. If your gym uses notched, Olympic bars, “measure” where shoulder width is for you. For this particular exercise, an overhand grip will be used.

Take a deep breath in. Unrack the weight, Keep holding that breath while slowly lowering it down to lightly touch your chest muscles. After that initial touch, push the weight as fast as you can upwards while exhaling.

Once the weight is pressed back to the top and arms are straight (aka locked out), then you’ve completed 1 rep while doing full range of motion. Congrats!

Now pause, take a deep breath in, and repeat until sets are finished.

DO NOT BOUNCE THE WEIGHT OFF YOUR CHEST WHEN DOING ANY HEAVY BENCH EXERCISES. Failing to do so can lead to serious injuries and even death. So don’t do it. Be safe and have a spotter readily available regardless if you can bench the weight flawlessly or have initial concerns before pressing.

Now I’m a gym guy and love Iron. But this workout along with many of the workouts that I refer to can easily be adapted for non-gym goers. For this particular workout, various styles of push-ups and stretchy bands can do what Iron does.

Stay strong, keep breathing, and be hungry.
-HulkE

What You Will Need:
Foam Roller
Rowing Machine or Jump Rope
Flat Bench Press Station + Various Weighted Plates
Dumbbells

Warm-Up:
10 minutes of foam rolling

3 sets of 500m row (1 minute rest between sets) OR 5 minutes of jump rope

Workout:
4 exercises, different sets, various reps
Rest for 1:30-2:00 minutes between sets.
Rest for 2:00-3:00 minutes between exercises.

Push-Up: 3 sets of 5-6 reps
- Preferably on the ground
- Maintain proper push-up position the entire time (feet together, hands shoulder width apart, back straight, core tight)
  -arms straight on the up
  -triceps (back of arms) parallel to the ground on the down
Flat Barbell Bench Press: 9 sets at a 30X1 tempo (See GORUCK Glossary for Tempo Training.)
- Have a spotter available
- Record your weight progressions for the following pyramid set:
  -12 reps ___________
  -10 reps ___________
  -8 reps ___________
  -6 reps ___________
  -5 reps ___________
  -4 reps ___________
  -3 reps ___________
  -2 reps ___________
  -1 rep ___________
Alternating Dumbbell Press: 3 sets of 6 reps
- Laying on a flat bench.
Dumbbell Flies: 3 sets of 6-8 reps
- Laying on a flat bench.
Note:
To make your chest muscles really hate you for the next couple of days or to fully push your chest muscles, do 3 sets of 10 -12 reps of incline bench press before the flat bench and 3 sets of 10-12 reps of decline bench press after the flat bench. Choose your weights accordingly and have a spotter available.

Carry a small notebook and pen and record all the weights that you’ve used for each of the above exercises. It’s a great way to track progress and plan future workouts.
Hulk Out: Demon Workout

November 26, 2013 Author: HulkE
No comment yet
It’s earned this name mainly because of it’s unholy number of 666: 6 exercises, 6 reps each, 6 sets total. Although the numbers look low, it’s very deceiving and meant to be treated like a non-stop circuit.

DO NOT…I repeat…DO NOT BLAZE THROUGH THIS WORKOUT! You are not racing anyone. There is no timer involved except during your rest breaks between sets. Again as mentioned in my bio, I’m a stickler on technique. So focus on your form and your breathing.

You will need space. Yes, you will hog a workout bench at the gym. Yes, you will hog all the dumbbells. Regarding that, you should separate dumbbells for each of the listed exercises below (i.e. dumbbells heavy enough to push your muscles through chest presses, dumbbells heavy enough for a bent over single arm row, dumbbells that you can do overhead tricep extensions with, and dumbbells for hammer curls – unless weights overlap).

Stay strong, keep breathing, and don’t give up.
-HulkE

What you will need:
Foam Roller
Rowing machine or jump rope
Lots of dumbbells for various exercises
A workout bench or something, flat, sturdy and stable to lay on/lean over/sit
A weighted plate

Warm-Up:
10 minutes of foam rolling

3 sets of 500m row (1 minute rest between sets) OR 5 minutes of jump rope

Workout:
6 exercises, 6 reps each exercise, 6 sets
Rest for 1:30 – 2:00 minutes between sets

Alternating Dumbbell Press
Weighted Plate (or dumbbell) Raise
Single-Arm Bent Over Dumbbell Row
Seated Tricep Overhead Extension
Alternating Bicep Hammer Curls

Pistol Squat
Rest.

Note:
Each exercise, excluding the Weighted Plate Raise, should take you about 3 second to lower the weight and another 3 seconds to raise it and vice versa. Feel the squeeze of each muscle; focus on that breathing. This is all about control and strength. AGAIN, speed is not the focus.