Women Allowed In Combat Arms

For a long time Mondays were dedicated to female training topics, and recently this topic was requested (by females). 

Image from SOFREP.com

Recently Secretary of Defense Leon Panetta and Gen. Martin Dempsey, chairman of the Joint Chiefs, signed an order that opens combat arms jobs to women. Previously, women were barred from jobs that were tasked with combat involvement, though they could serve in support units that often found themselves in combat (mostly in the Iraq war).

It’s a little known fact that women have not only been fighting, but dying in the wars in Iraq and Afghanistan. Of the 6,600+ service members that have died, 152 have been women (not including non-lethal casualties). Now they will have the opportunity to qualify for combat arms jobs.

Allow me to point out that I don’t think I’m fully qualified to have an opinion on this topic since I am neither an active duty service member or a combat veteran. Take that into context when reading my opinion.

Personally I don’t have a problem with women serving in combat roles, so long as they can meet the standard — a standard that has not been lowered for their benefit. It would be a disservice to both women and men in a combat unit if a woman was pushed through training without having to meet the same minimum standards of everyone else, regardless of sex. It would put the woman and her teammates in jeopardy. Pentagon officials agree and have repeatedly expressed that standards will not be lowered to facilitate female prospects.

In truth, I think most or all women would agree with that sentiment (and the military women I know have echoed this). Women make up 14% of the 1.4 million active duty force. Of the available women, there is probably only a small percentage of them that would physically qualify for a combat arms job. But what does “qualify” actually mean? Right now it means passing the course (e.g. infantry school) while passing the official physical assessments in the course. But the Pentagon is asking the services to define what the actual physical requirements of each job are (e.g. infantry may require pulling a 300 pound load x distance in y time — turning these expectations into actual graded events). I interpret that as solidifying what “the standard” is so that a woman (or man) knows exactly what is expected of them and if they do not perform up to that standard, they will not pass the course. It will prevent law suits (that have previously occurred) from women arguing they were removed from training simply because they are female — quite an ambiguous and difficult argument for either side. Women can find a Pennsylvanian employment lawyer to protect your employment rights.

It’s useful to obtain the opinion of women who have served in combat, especially women who have worked in a job where combat was more prevalent than a support element getting ambushed. I read an article the other day where a female NCO who has been in combat said something along the lines of, “I hope that women will join combat arms because they truly want to instead of doing it just because they can.” (My apologies, I know this is shitty reporting to not cite my source, but I couldn’t find the article). It’s a fair point — do it because it’s what you desire, not because you want to make a point about gender issues.

The most poignant female opinion I’ve seen on this topic was from an interview with a woman serving on a Cultural Support Team (CST) on SOFREP.com — men are at times barred from interacting with women and children in Afghanistan, so a CST woman is attached to a special operations team to do so. She was attached to a 3rd Group SF team and was trained for and saw combat during her deployment. She dispels the typical reasons men bring up about women in combat roles (protecting women, cleanliness, sex, etc.) and talks about her experience.

But the most important thing she stresses — more than once — is that standards should be equal for men and women. The women aren’t stupid and know that this is important, and it seems that the DoD is following suit.

To make this quasi-relevant to training, there are obviously different demands between combat arms and desk jobs. Women who aim to perform to standard will need to be strong and emphasize proper technique to make the most out of their likely smaller statures and lack of absolute strength (with respect to a strong male). In other words, if she needs to put things overhead, she’ll need to know how to push-press it. If she is going to drag equipment or a teammate, she’ll need to know to use leverage by dropping her hips low. This strength foundation should be built with compound barbell movements like the squat, press, deadlift, pull-ups/chin-ups, and push-press. Strength and technique will be critical for these women.

Personally I know women who could successfully meet these standards, but the reality is that muscular women who are strong and can ruck all day are not common. A skinny, weak male can get through infantry training by virtue of sucking it up, but a female may need to sharpen her physical attributes to be effective. Nevertheless, I’m sure there will be many good female role models when the changes officially occur.

The change will be slow, but this will be a transitional era for the U.S. military. They will join many other countries in allowing women in combat roles despite being late to the party. It seems like Leon Panetta has the right idea in fairly implementing this policy by saying, “Not everyone is going to be able to be a combat soldier, but everyone is entitled to a chance.”

Mental Workout, PR Friday 25 JAN 2013

PR Friday: Post your training PR’s and updates to comments. This gives you chance to communicate with like-minded readers, get encouragement or tips, and to be a part of our community.

Mental Workout

I am a firm believer in holistic training throughout life. Developing the body is why we are all here, but improving mental and emotional strength is just as important. We know that mental and emotional aptitude can be a corollary to quality physical training, yet to reach full potential we need dedicated time to develop them — just like strength, conditioning, speed, or agility.

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Today we’re focusing on mental capacity. True, some of you may require a level of intellect to conduct your job or deal with your life, but that is akin to believing you can get stronger just by shoveling some dirt and going to work. So let’s take some time out of our day or week to better our minds.

Some of you are already shaking your heads. “I have a wife, kids, work, and training. How can I possibly add anything else to my day?” I’ve always had the mentality that you can dedicate one fifteen minute period of your day to something. There are 96 periods of 15 minutes in a day (4 fifteen minute periods in an hour x 24 hours in a day = 96 fifteen minute periods). You can certainly spend one of those 96 periods — hell, you can spend five dedicated minutes to mental training. So make the time.

You should aim to stimulate your mind with critical thinking activities such as mental math, playing chess involving the queen’s gambit, solving puzzles, and playing board games or even billiards. However, when it comes to playing billiards, you may be curious about how much room you need for a pool table. To ensure that you have enough space to play comfortably, it is important to consider the ideal minimum room size for each standard table dimension, which depends on the cue that you use. Our room-size pool table guide provides this information, so be sure to have a look and determine how much room do you need for a pool table before making your purchase. You may also check out the best billiard cues here.

There are many mental math apps available on the iPhone or Droid OS. The one I have gives you two minutes to solve as many simple math problems (addition, subtraction, multiplication, and division) as you can. The difficulty increases with your prowess. For some people, 737/67 might result in an instantaneous solution, but others whose math skills have grown dusty will need a moment of strained thought.

Engaging your mind with diverse cognitive challenges is an excellent way to boost mental acuity, but programs like Brain Balance take brain development a step further by providing a targeted approach to enhancing cognitive and emotional functioning.

Designed for individuals of all ages, Brain Balance identifies developmental imbalances and uses tailored activities to address them, promoting better focus, memory, and problem-solving skills. For a deeper dive into how programs like this can transform brain health, check out https://pmc.ncbi.nlm.nih.gov/articles/PMC10478577/, which provides insights into the neuroscience behind such interventions. This type of structured engagement can be a game-changer for anyone looking to sharpen their mental edge or support their children in achieving optimal brain performance.

When I first moved to Texas — and before I became friends with Brent and Chris — I would sit in my house at night and do physics problems until one or two in the morning. They weren’t terribly hard (usually simple alegbra), but I felt it would keep or make me sharp. At least it passed the time when I didn’t have any friends in Texas (Debbie Downer music).

Playing chess is a fantastic and stimulating activity. I have seen studies that say there isn’t a correlation between IQ and chess ability, but we’re not intending to use chess as a means to a higher IQ. We’re using it to stimulate the critical thinking areas of our mind. I’m an inexperienced chess player, but when I play I have to consider the implications of my move and subsequent possible actions in my opponent. I take entirely too long to make a move, so I suspect that playing with a clock will force me to speed the analyzing process up and take higher risks in the match. I believe that doing this regularly, and under pressure, will only help develop this “analyze, plan, and act” process in other areas of my life.

Arnold Schwarzenegger’s father would force him and his brother to do math problems when they were boys. And throughout his life Arnold would play chess — even on the plane while serving as the Governor of California. Mental strength is a necessary tool for success, so let’s keep our skills sharp by spending a few minutes of dedicated training each day.

Questions: What mental training techniques have you used in the past? What do you currently use? What are other good ways to train the mind?

Agility Ladders

The majority of people in what I call “the online training communities” are general strength and conditioning trainees. That means they are lifting, doing high intensity conditioning, but not much else. They may be competing in powerlifting, Olympic weightlifting or CrossFit, but those sports or competitions feature testing movements that are repeated over and over in training, albeit in different variations. Unfortunately some athletic elements are neglected, no matter how much CrossFit wants to claim athletic supremacy or strength trainees want to claim magical athletic prowess just because they are stronger.

(Here’s a completely inarticulate video about agility ladders. Watch Chris on the ladder — he’s very deft for a 310 pound guy)

General strength and conditioning training doesn’t include many dynamic movements that require re-positioning the body in space. Or any activities that require reaction to visual or other sensory stimulus. And there especially aren’t any rotation or lateral shear stresses on the spine, though we won’t be getting into that today. Instead, we’re focusing on those important athletic skills under the umbrella of “mobility” like agility, speed, balance, and overall kinesthetic coordination. These skills aren’t present in most general types of training, but are prevalent in high school, collegiate, and professional sport training programs. And I think it’s something everyone should utilize.

Agility, or foot work, drills are the easiest activity to add to your training. They aren’t significantly stressful, they can be done in a short amount of time, and can be done as part of your warm-up. Agility drills will also be a safe way for your lower leg structures to adapt to actual activity — stuff other than walking around and squatting. The drills will develop overall coordination, improve balance, and do so dynamically. It’s one thing to think, “I have good balance” when your feet are planted firmly under your shoulders, but it’s another thing entirely to move quickly and need to change direction without losing your balance. At the very least this is useful in a worst case scenario (dodging a moving car, fighting someone, etc.).

Agility ladder drills are a great way to perform foot drills and can be performed as part of the warm-up. I suggest doing your mobility work first, then go ahead and start on the ladder. Drills can be done for 5 to 10 minutes as a general warm-up before moving to your lifting schedule. Whatever drills you perform won’t be debilitating to your lifting, and if it is you are probably out of shape and need to do some conditioning work anyway. If you were going to lift maximally, then I would excuse you from agility work, but if you don’t compete in a strength sport I would have you do agility ladder drills as part of your warm-up every day. Especially for team sport athletes and soldiers.

I’m not going to get into the drills here — this is more of a post to teach the utility in doing agility ladder work — but some of the good ones include one foot in every hole (forward and lateral), one foot in every other hole (forward or lateral), single Ickey shuffle, double Ickey shuffle, and hop scotch. Running through each of those seven drills once will only take a few minutes. You can do two reps of each drill to get some more work in. The best drills are the single and double Ickey shuffles with the single version being the best. It’s excellent at teaching a person how to shift their weight laterally, how to maintain balance while changing directions, and improves foot speed. These drills can also be used as high intensity conditioning work, and you could even time your rest periods. If you aimed to use ladder drills as conditioning, then it would be okay to do them at the end of your training session (though your skill and agility development will be inhibited when you are fatigued).

Briefly, a point of emphasis in all agility work, including ladder drills, is to keep the feet under the hips. If the feet extend out in front, behind, or to the sides of the hips, then the base of support diminishes. Change of direction is dependent on having your feet under your center of mass to quickly apply force to stop or start, so keep the feet under the hips. To use the single Ickey shuffle as an example (which is what Chris and I do in the video above), must people will step too far lateral with their outside foot preventing a good base to push off that foot to move in the opposite direction — Chris does this a little bit. Keeping the feet under the hips is the key to agility and lateral speed. It’s also useful to burst into a ten yard sprint after completing the last segment of the ladder drill — it will teach the transition from agility or lateral movement to linear speed.

You can find cheap ladders on Amazon or sport stores, but I am partial to ladder segments that don’t slide up and down the straps. It can be quite annoying setting up a ladder with segments pushed around in a big bungle fuck. Most ladders are about 10 yards long, and that’s all you would need for training (we used a longer one in the above video).

If you want a new, interesting, method to warm-up and develop important athletic skills, then try out an agility ladder. When I played football I prided myself on my foot work and lateral speed, but that was probably due to the fact that I was linearly slow. Throw it in as a regular warm-up, or put it at the end of your workout for conditioning (doing agility work when tired is better than no agility work at all). Focus on a good, athletic body position (knees/hips bent, slight forward lean) with the feet under the hips. You’ll improve your coordination, perform conditioning that isn’t laborious, and ultimately improve your athletic ability with regular work.

Lifting in the Cold

This winter I’ve been training in a garage in Utah, and it has taught me a few things about training in the cold. This probably won’t help the experienced guys that lift in cold weather every winter, but the following tidbits may reinforce what they already know or educate less experienced cold weather trainees.

Night time temperatures have dropped below zero Fahrenheit a few times, but daytime temperatures usually hover in the low teens. When it snows, the temperature will rise to the 20s. My garage temperature is warm enough to slowly melt ice and snow off the truck, but cold enough to make every breath misty. I would not recommend training or storing your equipment outdoors. If you know you’ll regularly be training in a cold room, basement, or garage, then get a space heater. If you already have a heating system, you may schedule a portland furnace repair home service to inspect or fix your heating unit. If you have a heat pump, then you want to get it serviced to ensure it is running as efficiently as possible. Professional bellevue heat pump repair is highly recommended to ensure your heat pump receives the care it deserves.

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Your attire will vary

The type of fabric you wear isn’t really a big deal since you’ll just be lifting in a protected environment. If you were going to be outside for longer than an hour and away from shelter, then avoiding cotton would be imperative. Nevertheless, dress in layers and cover your head. Avoid excessive layers and bulky clothing; you don’t want it to impede on your movement. This isn’t a big deal if you’re only deadlifting and pressing, but it is for squatting, cleaning, and so on. Layers will allow you to peel them off if you get too hot, but realistically you would only need pants and a long sleeve shirt with a sweat shirt.

Don’t be a Tommy Tough Guy; it doesn’t make you cool to have less clothing on if it is very cold (though the opposite is true in football). You need to keep your muscles and tissues warm and pliable, especially when you aren’t adapted to the lower temperature.

Warming Up

I suggest warming up inside the house if possible. If your tissues are cold, it won’t be possible to stretch or perform soft tissue work on them (i.e. mobility stuff). If mobility work can’t be done properly, then most readers will have crappier mechanics when lifting, not distribute force across all of the necessary musculature, and ultimately have a less efficient workout. I prefer to wear the clothes that I’ll wear in the garage while doing mobility work; it helps to warm my body temperature and tissues up prior to the general and specific warm-ups. Take more care doing specific lifting warm-ups with the bar; you may need to do a few more lighter sets to make sure your body is primed for the heavier lifting in the cold environment.

Intensity

Training intensity is the percentage of 1RM that is used (Note that this is completely different than having an intense attitude while training). Generally speaking I would not expect to lift at a high intensity when in cold weather, especially when it’s cold enough to see your breath. In fact, I’d go so far as to make other programming plans, like reduced intensity volume work. While intensity lifting is important for top end strength — especially in powerlifting — the potential injury from non-pliable structures isn’t worth the risk. Just don’t expect to be at your best when it’s cold, and especially keep this in mind when you aren’t adapted to it.

Conditioning or Running

If you’re going to do conditioning in the garage itself, it isn’t a big deal to take the sweat shirt off. Conditioning, by definition, is not a high percentage of 1RM and therefore keeping structures warm and pliable isn’t as important. Besides, if you are conditioning after lifting, you’ll be warmed up and primed for the activity anyway.

Keep in mind that the cold air will provide a very different stress than warmer air. First, the temperature itself is colder and will provide a unique stress on the lungs. Second, the relative humidity will increase as air temperature drops; cold air cannot hold as much moisture as warm air. Whether it’s the higher relative humidity or simply the cold temperature, cold air will put a serious hit on the lungs and alveoli — the sacs and ducts that exchange gases with the capillaries to transfer oxygen and carbon dioxide. The lungs receive a general stress from the higher ventilation rate due to the intensity of the activity, the trainee’s work capacity, and the adaptation to the type of air that is being breathed. The result is an inflammation that causes a phlegmy cough that will often be gone in the morning (Note that this type of stress and cough can occur in warm weather too).

As for running, or any other horrible-ass activity done outside of the garage, be aware that your structures and tissues will be cold. Progressively adapt them to the activity over a couple of weeks and implement a comprehensive warm-up. Be aware of their exposure to the elements.

Summary

Basically I’m providing the message, “Be careful when training in the cold,” to general strength and conditioning trainees. Athletes or applied fitness trainees (military, LEO, etc.) may need to thrive in this environment and may take more risks while training in it. However, the premise behind training in adverse environments is to take the time to adapt to it instead of barging into it like a pervert in a sex shop. Prepare thy body; make it ready.

If you’re a regular cold weather trainee, add your suggestions in the comments.

Limited Training

My last six nights have looked like this: camping in the truck, camping in the tent, Great American Beer Festival shenanigans, local brewery Shenanigans, GABF shenanigans, and then camping above 10,000 feet in the snow. Needless to say I was a bit knackered after all that adventuring and drinking — IT’S WHAT DUDES DO!

During those six days I trained twice, not including hiking and the inevitable core workout that comes from off-roading for hours at a time. While the first time was at CrossFit Lodo on Friday, the second time was at the gym hotel (which was equipped with machines and dumbbells up to 100 pounds). This is a short guide on training with limited time or equipment, but is mostly focused on being in a different location (as opposed to trying to get a workout at home).

This pic from the Great American Beer Festival is to make you jealous you didn’t go.

The Basics

Think about what the foundations of your fitness or performance entail: strength, mobility, and endurance. If you’re exclusively a strength athlete, that will include power and swollertrophy. High intensity conditioning and muscular endurance would be relevant to an endurance athlete, fitness competitor, or even “applied fitness” trainees (a term we use in FIT to signify someone who requires fitness for their job, like a fireman or soldier). Mobility is inherently important to all trainees and provides the capacity to get strong and muscular. At the very least your skewed training schedule will give you time to work on your mobility, and that may be enough for some people. You can create a workout that fits your training style, but you can also do something simple to “get the blood flowing”. Increasing the heart rate and moving through a full range of motion — not necessarily at high intensity — can aid recovery, relieve stress (especially if you’re on a busy work trip), and provide a positive stimulus to fuel regular training after returning home.

Bring as much as you can. 

If you literally won’t have any equipment, you can improvise with what is available to you. For example, chairs can be dipped on, stepped on, or used to elevate the feet for push-ups. Otherwise bring as much small pieces of equipment as you can. Light bands and a jump rope can easily fit into a carry-on bag for band pulls and very light conditioning. Otherwise bring your mobility gear and work on your problem areas.

What’s the goal?

Now that you clarified what type of trainee you are and have acquired available equipment, what is your goal for the session? If it’s just to get the blood flowing, just jump rope and do some calisthenics. If you are a strength and power athlete, then use speed and explosive work. If you are a general trainee, then use assistance exercises to aid the strength lifts or catch a contagious, World Health Organization-worrying pump. If you are an endurance, applied fitness, or conditioning trainee, then use the light weights and your body weight for higher rep sets for muscular endurance or go ahead and get a high intensity conditioning workout.

Explosive Work

This is probably the most under-utilized style of training in limited environments, yet the most effective. If the dumbbells only go up to 50 pounds, then press them (with a neutral, palm-in grip) for speed doubles or triples on the minute. Hold the dumbbells and do speed squats or deads. Do three pull-ups on the minute as fast as you can. Use different jumps like squat jumps (i.e. preceding the jump with a full squat), high jumps (i.e. jumping as high as you can), broad jumps (for horizontal distance), triple jumps (i.e. same as broad jumps, but using the landing of the first and second jumps as an immediate stretch reflex for subsequent jumps), or bounds (i.e. jumping for horizontal or vertical distance off one foot at a time. In the past I’ve alternated jumps with presses on 30 second intervals.

Keep the speed or plyometric structure simple and do two or three reps on a 30 to 60 second clock and do 5 to 10 sets.  The idea of timed plyo work is to demand that the muscle fibers contract as fast as possible while fatigued — the fact that they are doing it in a fatigued state is the thing that they aren’t adapted to (i.e the adaptive stress). Speed work will help improve rate of force development and neuromuscular efficiency.

Assistance

If you’re tired, unmotivated, injured, or have crusty mobility from sitting all day and don’t want to jump around, just hit some assistance exercises that will either push your main lifts or give you some maximum jackage. The former may include dumbbell or banded good mornings, weighted lunges, or even holding a heavy dumbbell and do Zercher or front squats. The latter could include a few sets of dumbbell bench or press, triceps press downs, pull-ups, dumbbell rows, or weighted back extensions. Oh, and curls. Do at least one thousand repetitions of your choice curl and then go out of your way to tell everyone about it (i.e. co-workers, hotel employees, children in the swimming pool, etc.). It’s the curl that will give you the most bang for your buck since it hits both heads of the biceps and incorporates the brachioradialis of the forearm.

Notice that most of these exercises are compound movements that will improve the main lifts, but still improve muscularity. Realistically you could forego all of this advice and just do shirtless chest flies in front of the mirror while chewing gum, but I digress.

You may also remember “When In Doubt…Train Your Back“, a post I wrote about training the back side when short on time. But don’t forget other necessary exercises like farmer’s walks and side planks. Having a whacky schedule is the perfect opportunity to do pre-hab exercises or improve your grip.

 Conditioning

It’s really not hard to get a solid high intensity conditioning workout in with limited equipment. In FIT I give plenty of examples, but aim to use compound, multi-joint exercises that use a lot of musculature to use a lot of energy to create a deficit in substrates for a quality adaptive stress. If that sentence doesn’t make sense, then read through FIT because we break it down Crayola style there.

Just Do It

The biggest issue with training during a weird schedule is actually getting off your ass and doing it. On Saturday, we were hungover and tired. In a few hours we were going to jump back into the fray at the GABF, but I decided to get a quick workout in the hotel facility. After a bit of jump rope, dumbbell bench, dumbbell front squat, machine rows, banded good mornings, and back extensions, we felt much better (I did press and weighted pull-ups the day before, otherwise I would have pressed the DBs and done the pull-ups). When you’re on a trip that has halted your training, strung you out, and possibly left you hungover, a quick muscle contraction workout will help immensely.