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February 17, 2011
Mixing it up
Cross-training is the best way for ADF members who want to put the business into exercising, says CPL Dean Cook.
not unbreakable, so
don't expect great
MANY people assume
Service members are peak
humans ready to act when
called on to defend their
country with swift and endless
power and strength.
If only it were that simple.
Yes, we can go a long way towards
fulfilling that image -- but it's not
going to come out of a health-food
aisle, via an infomercial or from the
simple act of putting on a uniform.
It's going to take sustained hard,
Rest, for instance, can be a luxury
in our world -- some weight trainers
and cardio exercisers are spoilt by
having a finishing repetition, time or
So what works best for military
members? Try cross-training, weight-
ed repetitions and cardiovascular
Circuits, boxing, mixed martial
arts or even resistance training that
incorporates very little rest between
activities can achieve multi-dimen-
sional functionality and greater total
Explore cross-training combinations,
such as hill efforts after a rear lunge or
weighted squat set, or multi-complex
upper body movements and row sprints.
Cross-training works on cardio-
vascular and muscular strength plus
endurance, and allows you to combine
a high and continuous heart rate with
Reducing rest between sets, com-
bining cardio efforts during resistance,
and performing dynamic strength and
powerful movements during longer
periods will achieve realism within
Military members do not always
have the luxury of stopping to rest --
and they should take that into account
when they train.
Relate your training and reap the
benefits of increasing performance
currency to what it is you would like
to be good at.
Recognise you're not unbreakable,
so don't expect great physical capa-
bilities straight away.
And remember: looking good
doesn't overcome getting defeated.
Train for success first throughout all
athletic or military performance appli-
cations, and let the favoured mirror
image catch up.
If in doubt with technique or
physical progression, ask a physical
training instructor for advice.
CPL Dean Cook is a PTI based at Russell
Offices in Canberra. He is also the
Australian 100km running champion.
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