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Combat Strength Training E-Book
Combat Strength Training I define my system as Combat Strength Training (CST). Find a full-length mirror and take a good look — that’s your “combat chassis” and you need to take care of it. The CST system develops the combat chassis to perform with maximum efficiency at maximum capacity. Prepare for Combat: Strength Training for the Martial Arts Download Free eboks PDF. Comment. No. Comment Content. User Name. Date. Post new Comment. UserName Related Free Ebooks. Complete Conditioning for Martial Arts Performance Training for Athletes Serious Strength Training-3rd Edition. The CST Basic Course is the all-digital version of my full-day CST course that I teach all over the country. It's aim is to help military service members, first responders (LEO's and Firefighters), and responsibly-armed civilians become more efficient and more capable versions of themselves so they are better able to complete 3 objectives: Save their own lives, save someone elses life, and.
Combat strength training pdf download
All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the author except for the use of brief quotations in a book review. Consult your physician before trying any physical activity or nutritional plan. He trains individuals at basic and advanced levels of marksmanship and combat tactics. When he worked in the premier special missions unit, he became an impeccable marksman, shooting with accurate, lethal results and tactical effectiveness.
McNamara has trained tactical applications of shooting to people of all levels of marksmanship, from varsity level soldiers, and police officers who work the streets to civilians with little to no time behind the trigger.
His military experience quickly taught him that there is more to tactical marksmanship than merely squeezing the trigger. Utilizing his years of experience, McNamara developed a train- ing combat strength training pdf download that is safe, effective and combat relevant and encourages a continuous thought process.
This methodology teaches how to maintain safety at all times and choose targets that force accountability, as well as provides courses covering several categories, including individual, collective, on line and standards. Mac ran monthly IPSC matches and ran semi annu- al military marksmanship championships to encourage marksmanship fundamentals and competitiveness throughout the Army. He retired from the Armys premier hostage rescue unit as a Sergeant Major and is the au- thor of Sentinel and T.
Tactical Application of Practical Shooting. Isolated training of the muscle group can actually be weakening the muscle group, because it needs to be used in a functional fashion. If you are still working body parts, you are probably one of three people: 1 you are a body builder; 2 you are recovering from injury and are going through physical therapy; or 3 you have no combat strength training pdf download what you are doing.
Through mentoring and education, I got away from the nonsense of pretty muscle building and started a performance-based training regime around fifteen years ago. The difference between performance-based training and outcome-based training is that I am allowed to work within my capability level. Outcome states how many, how much, how fast. Perfor- mance states how well. If we work this way, we can work with what we are given, combat strength training pdf download.
CST is a system that retrofits the combat chassis the body so that it performs with maximum effi- ciency at combat strength training pdf download capacity. Focusing on self- preservation and longevity, CST introduces the chassis and its external components to power, strength, and agility training in all planes of motion within the full muscle spectrum range.
It enhances the chassis performance and tactical effectiveness through maintenance, education, and combat-replicated movements while following a safe, comprehensive, systematic, and progressive format. As the chassis is upgraded it becomes a battlefield multiplier, which in turn becomes a force multiplier. CST improves rate of force production, strength, muscular development, speed, combat strength training pdf download, quickness, proprioception, and functional flexibility.
The CST methodology works within the individuals own performance level to develop a better, more efficient, stronger, and more capable self. Though trendy and more practical PT crazes like Crossfit and military athlete have changed the way we view fitness, we are still missing the mark and not addressing all voids.
I love Crossfit and belong to an affiliate; its got several voids though. For instance, it targets a narrow demographic younger crowddoes not address self-preservation and longevity, neglects the transverse plane of motion, and creates too many injuries. For those of us with military or law enforcement background who routinely wear sixty pounds of lightweight crap, injury has been a way of life.
You should not be getting injured in the gym! I too have been banged up throughout the years. I separated my bicep so completely that it was pulled into my forearm, broke three ribs, and dislocated my shoulderall as a result of being a towed. Ive got a herniated disk and two bulging in my neck from fighting, and Ive broken both ankles and several bones in my right hand. I mention these injuries to make a point: I feel great today and boast that I am stronger and faster at forty-eight than at twenty-eight.
Im not in better shape, mind you: I cannot run ten miles tomorrow unan- nounced and feel good about it the next day. Combat strength training pdf download have a habit of doing what comes easy to us or what fires up our egos.
The next time you are bench-pressing and your shoulders ache with every rep, say to yourself, I am an idiot. Get off of the bench press, combat strength training pdf download. No one cares. Here are a few of the things we often neglect: proprioception. Proprioception, meaning ones own, individual perception, is the combat strength training pdf download of the relative position of neighboring parts of the body and the strength of effort being employed in movement.
The combat chassis needs to be worked in all planes of motion and combat strength training pdf download the full muscle-action spectrum. In other words, we need to work in the frontal lateralsagittal back and forthand transverse core move- ment planes of motion. Our combat chassis must produce a variety of ac- tions to effectively manipulate gravity, ground reaction forces, momentum, and external resistance. Therefore, we must work within the three different actions that the muscles produce: eccentric lengthening of the muscleconcentric shortening or contractionand isometric having equal force or maintaining length.
This is the limiting factor to all upper-body strength. We are load-bearing creatures. How much we can carry and for how long is usually deter- mined by what our hands can handle. The neck supports the command center. It needs to be worked. This is not option- al, especially if you were full kit, including a brain bucket. Simple buddy-assist manual resistance exercises performed twice a week can determine whether you go limp or are able to stay in the fight when taking one on the chin.
I am a firm believer in breaking combat strength training pdf download the week into subtasks, where each day, I place my focus in one area. Lets take upper body for example. On a bench press, use a weight that challenges you to do twenty clean and deliberate reps with the last three or four buddy assisted. As soon as you are done, start knocking out slow and deliberate push-ups until you can do no more.
Finish up with a few more on your knees until you can do no more. Stick a fork in you. You are done. Combat application self-preservation Personal application self-preservation In addition to my big four, I will work abs every day and focus on functional balance and functional flexibility twice a week.
Each workout must start with a five-to-ten-minute warm-up run a mile, jump rope, row. Many of the exercises I use are difficult to describe, and too much would be lost in trans- lation if I were to jot them down.
For the time being, if you are not performing Olympic-style lifts, combat strength training pdf download, get schooled up and start. Compound lifts, like Olympic-style lifts, are not combat strength training pdf download superior for building strength but are also more calorically challenging and elicit greater responses, combat strength training pdf download generate elevations of testosterone and HGH human growth hormone.
Performing compound lifts like Oly lifts will result in greater fitness levels, increased calor- ic expenditure, and improved total body strength and power development. We all have different goals when it comes to our PT program. For some, it is as simple as cosmetics; for others, it is a requirement. Combat readiness, however, is nonnegotiable.
This should be the main focus and should drive what we do and how we do it. Put your big fat ego aside and understand that we all perform differently, and that performance can be measured by doing what you can with what you have. Some of our combat chassis are Porsches, and some are Mack trucks.
Allow yourself to work within your capability level, combat strength training pdf download. Get some! In these chapters, we delve deeper into power, and I will give you a set of my own special concoctions. There are never enough hours in a day, combat strength training pdf download with some of our schedules, planning a work- out into the day can be arduous.
We are better at seeing problems than we are at seeing solutions. Dont fall into that trap. Reach down, grab a pair, and find a solution to plugging your workout into your day, combat strength training pdf download, even if it means doing it at the conclusion of your graveyard shift.
Training is not optional and shouldnt be daunting. Mental preparation is key. Plan your workout hours prior to execution and see yourself doing it. Play a highlight reel in your head of yourself crushing it. Visualization is criticaljust watch any Olympic athlete prepping for his or her run. You must see it and believe it so you can sink your teeth into it. For instance, I have complete confidence that I can tear down the walls of an adversary, and that I can save my life or a loved ones life.
I know that in a confrontation, or when necessary, I can and will detonate. There is no question or doubt: I will come unglued and go berserk if the situation dictates it, combat strength training pdf download.
I can attribute this to a positive attitude and belief in myself. This belief in my capabilities translates to and is a testament to how I work out.
Work the combat chassis in all planes of motion and within the complete muscle spectrum range: eccentric lengthening of the muscleconcentric shortening or contractionand isometric equal force or maintaining length. As mentioned earlier, I believe that we should work a minimum of four days a week.
We should work in circuit and in anaerobic chunks at near metabolic threshold to achieve an aerobic goal i. I break my four days into the main training areas: one each on power, strength, speed and quickness, and finally, muscular development.
I consider the power day to be the one with the most real-world application. It is the product of both strength and speed. As we age, combat strength training pdf download, muscle power ebbs even more combat strength training pdf download than strength.
So exercises that can produce gains in power become especially important later in life. Some real-world examples of power include combat strength training pdf download following: throwing a massive left hook into an adversarys bread basket; heaving a chair or table through the window of a burning room; hoisting a loved one combat strength training pdf download of harms way or an injured team mate into a firemans carry; mule kicking a door open to gain access to a crisis site; using a door ram on a primary breach point; or from a secured headlock position, flipping an adversary ass over teakettle.
If you ever find yourself in one of these situations, youll be damn glad you trained specifically on power exercises, combat strength training pdf download.
The Importance of Functional Strength Training - Joe Rogan & Pat McNamara
, time: 8:43Combat strength training pdf download
The CST Basic Course is the all-digital version of my full-day CST course that I teach all over the country. It's aim is to help military service members, first responders (LEO's and Firefighters), and responsibly-armed civilians become more efficient and more capable versions of themselves so they are better able to complete 3 objectives: Save their own lives, save someone elses life, and. 60 DAY FITNESS PLAN 60 Days to Fit is a program designed to help you build muscle and gain strength through a complete 5 cycle training curriculum, nutrition plan, and bonus tips to help boost your progress. This program is everything you need to get you the results you are looking for . Combat Strength Training I define my system as Combat Strength Training (CST). Find a full-length mirror and take a good look — that’s your “combat chassis” and you need to take care of it. The CST system develops the combat chassis to perform with maximum efficiency at maximum capacity.
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