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My Heavy Metal Strength Meditation Part 4

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Guest blog post by Eric Guttmann, U.S. Navy Officer, Author, Fitness Enthusiast and More!

My Heavy Metal Strength Meditation Part 4 – THE RESULTS: Leaner, Stronger, Faster.

 

For 8 weeks prior to my Navy Physical Readiness Test (PRT) I developed a program focused exclusively on Tire Flipping.  If you have been following these articles then you know that the main goal was to achieve 100 consecutive tire flips with the 300lb tire with an emphasis on tying the breath to the movement.  I will now report on the results that this type of training had on my body and performance as measured by the U.S. Navy.
The Navy’s Physical Readiness Test (PRT) is a two part process that is now called the Physical Fitness Assessment (PFA).  The first part, conducted 1-2 days prior to the physical test measures your height & weight and compares it to a chart that determines if you are within Navy standards.  If you are overweight then you get your bodyfat measured by a tape measure test.  They measure your waist and neck circumference and plug it into a chart with your height and weight that spits out an approximate bodyfat percentage.  Males need to be under 22% bodyfat to pass this assessment and be “within standards.” If you score higher than 22% then you FAILED the PFA.
Because of my bodybuilding and strength workouts I have ALWAYS been over the “magical” weight for my height in the last 17 years of military service and have gotten used to getting my bodyfat measured at every PFA.  Here is what happened at this PFA.  For the first time in 17 years I actually dropped below 215lbs, my exact weight was 211.4lbs.  I did not alter my diet at all, in fact my diet was a little off because I have been eating a lot of Cuban food in Miami and when I take my kids out to eat I would be eating ice cream and desserts with them.  I do make an effort to eat “clean” 80% of the time.  The only thing I did different was the physical training.  So it seems that extended tire flipping, which for this article means 100 consecutive tire flips, is a weight loss mechanism.  Judging by the way my abs and obliques were more defined I would also forward that it is a fat-loss mechanism.
Now here is the really interesting part.  I mentioned that as part of my regimen I added gravity boots.  Hanging upside down helps to decompress the spine and provides extra blood flow to the head.  For the last 17 years my height has always been the same, 73 inches.  When they measured me my height was a little over 73 inches and I heard the Petty Officer who took my measurement say “he is over 73 inches so mark down 74.”  This means I was probably ½ inch taller for them to round up.  This really blew me away!  You hear of people shrinking with age, but have you ever heard of anyone adding a little height to their frame?  This for me is confirmation that the gravity boots add an important component to recovery, spine health, and longevity!
Armed with my two official measurement of 211.4lbs and 74 inches the Petty Officers administering the PFA go to the “magical” Navy chart that determines if I am within “standards” and lo and behold for the first time in 17 years I did not need to do the tape measure test!  Thus, tire flipping and gravity boots have the capacity to alter the body by making it leaner and taller, but let’s see what happens when you are tested physically…
The Navy PRT consists of two minutes of sit-ups, two minutes of pushups, and a 1.5 mile run for time.  There is a chart that determines your score based on the number of repetitions for your age and gender.  There is a max number which means you “aced” the test.  For a 39 year old male (that would be ME) my max scores were 95 situps and 76 pushups.  I achieved the 95 situps and 76 pushups with ease.  I did not do a single situp or pushup in the previous 8 weeks.  I DID do Dru Patrick’s Last Man Standing drill to train my core on my recovery day. Now, the really interesting thing happened with the run.
I do occasional sprint workouts when I get into a groove, but I checked my training journals and had not done any type of running or sprinting for six months.  In other words, the last time I ran was my previous PRT.  Since I do not like running, what I do at the PRT is find a guy with a pace I like and just trail in behind him.  The key is to pick the right pace, too slow and you feel antsy, too fast and you will get smoked before your time.  This time I decided to follow the beat of my own drum and just concentrate on my breathing, just like I do when I do the tire flipping.  While the breath pattern was different the idea was the same – use the breathing discipline I developed through tire flipping and apply it to the run.  I ended up doing a “weird” pattern almost intuitively that was: inhale, exhale, inhale, exhale, and 4 short exhales.  I felt that the key was in removing the excess waste products and that is what the 4 short exhales at the end of the breathing cycle sought to accomplish.
Keeping the breathing pattern up for the first mile was easy, but after that I noticed that I wanted to change it.  Here is where the discipline kicked in and I forced myself to keep the pattern.  Lo and behold to my surprise I ran it in 11:45, 30 seconds FASTER than my previous runs!  It was also the first time in 5 years that I ran the test in under 12 minutes!  While part of it may be due to being a little lighter, a lot had to do with the breathing discipline and conditioning developed through tire flipping.

In conclusion, the Heavy Metal Strength Meditation was a success!  I dropped 4 lbs of weight and you could make the case that most of it was fat loss, I increased my height, I “maxed” the situps and pushups with ease without training those specific exercises, and I ran the best run I have had in five years.  In case you are curious and want to try it here is the curriculum I followed: My Heavy Metal Strength Meditation Part 3

Very respectfully,
Eric Guttmann
PS As you can see joint mobility is an integral part of the recovery day, to get my FULL Mobility program click HERE:
If flipping a 300lb tire 100 consecutive times is a little out of your league right now then get in combat ready shape using Extreme Military Fitness by clicking HERE and after the 12 weeks you will be primed and ready to tackle on the Heavy Metal Strength Meditation:
If you like the energy in these articles then get Listen Up and read 1-5 pages in the morning to put you in the right mindset to tackle on any task or life change you want to accomplish, whether it be physical, mental, financial, or lifestyle.

Read Eric’s complete bio HERE

My Heavy Metal Strength Meditation Part 3

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Guest blog post by Eric Guttmann, U.S. Navy Officer, Author, Fitness Enthusiast and More!
My Heavy Metal Strength Meditation Part 3 – How I trained to achieve 100 consecutive tire flips
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It is amazing what the MIND and body can do when you focus on ONE thing to develop.  As I have written in the previous two articles in these series, the goal of this strength meditation was to accomplish 100 consecutive tire flips with a 300lb tire.  Six weeks after beginning this journey I performed 100 tire flips in 9:55.  I relayed this to my friend Bud Jeffries and he asked me if that was my best time.  I said no, that it was my FIRST time and that I purposely was not trying to go fast, rather I wanted to build a steady pace tied in to the breathing, like a meditation.  Funny thing is, that once an IDEA gets in your consciousness it starts to get internalized and metabolized. Continue reading →

My Heavy Metal Strength Meditation

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Guest blog post by Eric Guttmann, U.S. Navy Officer, Author, Fitness Enthusiast and More!

Its amazing what you can pick up when you are paying attention.  At the 2012 Super Human Workshop I overheard Bud Jeffries tell one of the participants that if she wanted to get conditioned to work up to 50 tire flips.  That was over a year ago, but I remembered.  I then had a conversation with Bud Jeffries were the subject came up and he mentioned again that if you had to do only ONE exercise to get both strength and conditioning that Tire Flipping would definitely be it.  This spurned in me the desire to focus single mindedly in this endeavor, just like a meditation.  Some regard breath counting as a meditation, I decided to do Tire Flipping as a strength meditation where I count the reps instead of breaths, and since I listen to high energy music when I train, it became my heavy metal strength meditation!

My plan is very simple and I will see what happens when the upcoming Navy Physical Readiness Test rolls around and how my body performs.  Originally I was going to work up to 50 consecutive tire flips. On my first workout some of the staff members at US SOUTHERN COMMAND, where I am currently stationed, saw me and asked me about it.  When I mentioned my 50 tire flips, they said, “Oh yes, we use to have a General that loved tire flipping and he would do 100 tire flips.”

Well, if some General can do 100 flips, then so can I!  So after my first workout and that comment 100 tire flips became my new goal.

Here is my three pronged plan of attack:
GOAL 1: Perform 100 tire flips in one workout broken up in sets of 5 reps
GOAL 2: Perform 50 consecutive tire flips
GOAL 3: Perform 100 consecutive tire flips
OK, since I have never flipped a tire except at that Super Human Workshop over a year ago, I am starting slowly and methodically.  My first workout was 10 sets of 5 repetition with a 250lb tire.  I am currently doing 15 sets of 5 repetitions and next week I am looking to increase it to 20 sets of 5 repetition to achieve my first goal of 100 tire flips in one workout.

Believe it or not the limiting factor is your forearms.  If you are strong and conditioned enough you could probably do 100 tire flips on the first go.  At least I felt I had the strength and conditioning to do this in the first week except for ONE detail, and that was that after 50 reps my forearms where blasted and I could feel it was time to STOP.  When I mentioned this to Bud Jeffries he mentioned how tire flipping trains you in the open hand position which is something we RARELY do, most training is done gripping a bar, dumbbell, kettlebell, etc.  Even if it is a “thick-handled” implement it is not the same as the open hand position used in tire flipping.  Hence the workout is built up methodically to allow your forearms to catch up.

 

Of course if you are deconditioned or have not trained in a long time then you are better off starting with Extreme Military Fitness Basic to achieve the basic levels of strength and conditioning before attempting the 100 tire flips:

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What I have noticed is that I go through two stages.  In the first stage the body gets accelerated for tire flipping.  Heartbeat goes up and it is demanding (fun, but demanding).  As the Russians say, “every exercise is a breathing exercise” and I am applying the same rules to my tire flipping experiment.  I slowly get up to the tire and get in that meditative state where I match breath to movements.  Inhale as I slowly lower myself into perfect position and get my grip.  Explode as I exhale and get the tire up to chest level and then a short inhale and another explosive exhale as I forcibly push the tire. Take one breathing step to the base of the tire and repeat.

After about 25 reps I get something like a second wind or I just get in the flow or something, because I merely focus on the breath and then it gets EASIER.  It is almost as working through the effort of matching breath to movements with your heart beating faster during the initial reps that builds a groove and then it becomes a literal STRENGTH MEDITATION!  Again, what will probably stop you is your FOREARMS if they are not trained and strong enough in the open hand position.  Hey, I am the first to admit it, and that is why I am building nice and slow, like a another General here at SOUTHCOM says “easy peasy…”

I will train tire flipping EXCLUSIVELY until I achieve GOAL 2 of 50 consecutive tire flips.  At that point I might add sledgehammers or something, but until that point ALL MY WORKOUTS ARE ALREADY DECIDED!  All I have to do is flip the tire 2-3x a week until I achieve my goal.  I love having this singularity of focus in my training.  Reminds me of that “chop wood, carry water” analogy.  If you have the strength and conditioning (and an available tractor tire) try this with me and let me know your experience.

All my best,
Eric Guttmann

PS – If you want to increase your recovery so that you can improve faster then I HIGHLY RECOMMEND that you add my FULL Mobility program to this experiment by CLICKING HERE NOW! 😉

 

Read Eric’s complete bio HERE.

Underground Shock Training

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Warrior Fitness readers, here is an awesome training tips article on Underground Shock Training by Zach Even-Esh.  I hope you enjoy it!  Drop some comments below and let me know what you think!

 

Underground Shock Training

If you have hit a plateau in your performance training, there are likely many variables missing that can help you break your plateau. Often times you need a change of pace and must be taken out of your comfort zone. This is where “shock training” comes into play.

You will take your mind and body into a zone they have never experienced before. This style of training does not need to be performed every single time you train, but here and there it’s a great idea to implement something similar to what I’m about to outline for you.

When performing shock training, we utilize basic barbell lifts, odd objects such as Kegs, Tires, Russian Kettlebells, Thick Rope Movements and sandbags. We also perform various calisthenics, sprinting and jumping drills. Each compound movement or sprinting / jumping drill is followed by a specific combat drill required for that athlete’s sport. Workouts are performed for timed rounds (5 minutes per round) with predetermined rep patterns or for maximum rounds in a specific time period (i.e. max rounds in 15 minutes).

Below are some of our favorite movements we will incorporate into a Shock Workout. We often choose 3 strength movements, 1 jumping or sprinting drill and 1 version of the combat specific drill (i.e. pad work, ground submissions, takedowns, fit ins, throws). If you own a martial arts school, much of this equipment can be stored behind your school or in a corner, out of the way from your students.

Keg Clean & Press – This is a powerful full body movement which works the entire body intensely. The water moves around in the keg forcing you to ground your feet and maintain balance. This is an explosive movement and must be performed with aggression and speed!

 

 

 

 

 

 



Trap Bar Deadlift – This is a powerful movement for developing the power and strength through your hips, entire lower body and your entire back, in addition to strengthening your grip.


Tire Flipping – The massive amount of energy required to flip a tire is tremendous, as are the benefits of ripping through circuits of tire flips mixed in with more shock treatment. There is not one muscle which does not get worked during the tire flip.


Stone Lifting – Once again, we are choosing a movement that requires the entire body to work together as a unit, no isolating here. Your entire body will be worked like never before and the focus must be intense here. Any type of stone can be used during this drill. Many of our stones are from old playgrounds that were sitting around collecting dirt until we came along, hosed the dirt off and turned them into strength equipment.


Farmer Walks – Carrying objects is one of the simplest forms of strength training as well as one of the most challenging. Carrying kettlebells, anvils, kegs, sandbags, stones – you name it, you can carry it. The awkward nature of the carry forces the body to work as a unit and places you in uncomfortable positions. You can quit or keep pressing on!

 

 

 

 

 

 

The moral here is to organize several full body movements in a circuit while also placing your body in an uncommon environment. For us, this means training in full Gi, wearing a mouth guard, knee pads, outside in the sweltering heat and humidity. Combining all these elements shocks the mind and body and causes you t step it up a notch or two. It may be exactly what you needed to make it to the next level.

Try this workout for 3 rounds of 5 minutes each, rest 1 minute after each round:

1A) tire flip x 5
1B) keg clean & press x 5
1C) odd object farmer walk x 100 ft.
1D) sprint x 100 ft.

Want to experience more Underground Strength Training Methods in depth plus up to 12 months of Underground workouts? Click HERE to start developing brute strength and rugged muscles.