Breaking Yourself to Build Yourself*

CM SEAL Team blogger: Tom Rancich

SO---Many of you may have noticed that my blogs are more cerebral (easy for you to say) than they are about fitness and routines and how to do calisthenics. Well unfortunately, some readers don’t get the hint that I don’t WANT to talk about that stuff but they still persist in asking me about how many this and what about the perfect this or that. So here it is—GET OFF MY BACK—fact is, I think it is a bunch of bunk.
Alden came into the military 6 years after me—he was part of the “new” military---I was part of the old---he was part of the “we have to do this because” and I was part of “shut the f*ck about or I will take you behind the conex box and beat the cr@p out of you” ---his generation of officer sought to understand the emotions and motivations of his people---my generation jacked people up if they didn’t perform to my liking. So—with regard to all the perfect stuff---I don’t know. Maybe it makes sense if you think about it—but why think about it?

I am just fine after doing it the old way—I mean—if you aren’t hurting then my question is why? The answer, of course, is you aren’t trying---and frankly who cares if you are arthritic when you are fifty---I mean—you are fifty—so all the research that Alden has done and all the performance enhancing and ground breaking fitness ideas and equipment to get better results with less stress on the body and focus on lifestyle and lifelong fitness is all well and good---if you really need those sorts of crutches. Otherwise I say suck it up butter cup and get out there and run with a tire dragging from your waist until you can’t take another step then drop and give me fifty and then run some hills with your buddy on your back---it ain’t brain science or rocket surgery---it is breaking yourself to build yourself—on April Fool’s Day* of course! And only a fool would listen to advice like I just gave!!

News Flash: Tom's on board at our new community of Fitness Fanatics -- take a look. Bravo Zulu to everyone who's joined our newest team!
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Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.





Through his consulting firm, Off-Shore Consulting, Tom provides professional advice on leadership and team building, often as a motivational speaker, in addition to being an expert consultant to the entertainment industry.

Alden Mills and Charlie Mike blogger Tom Rancich served together in the Teams.

Where in the World is Perfect Pushup? Nepal!

A dawn workout atop the Shivapuri Mountains, to the north of Kathmandu, Nepal. These pictures were taken in the Himalayas on 30JAN2007, just after the Perfect Pushup Mobile release. The Perfect Pushup Mobile weighs just two pounds, making it the perfect upper body strength and conditioning tool when space and weight is at a premium. Meet Bhim Chand, a guide from Earth's Paradise Trek and Adventures.

The second picture is of Alex Webb, a LSU geologist. Webb was in Nepal researching the rise of the Himalayan mountains and he turned to the experienced Chand and his company for logistical support. Although most of their business comes from geological research teams, eco- and adventure tourists also trek through the High Himalayan ranges.
Teammates -- please send us your pictures of the Perfect Products around the globe -- and if possible, please translate "Get Ripped" or "Be Strong, Be Ready" into your native language! Send pictures and a few words about your adventure to getfit@perfectpushup.com. Where in the World is Perfect Pushup? runs on the last day of each month.

Greetings from Bhim Chand: Namaste -- "I bow to you." Thanks too for translating our company's trademark phrases -- "Get Ripped" or "Be Strong, Be Ready"- "BALIYO RA FURTILO HUNUHOS."

Mirror, Mirror On The Wall Diet Plan

CM SEAL Team blogger: Marcus Colburn

Let's talk some more about your "Eat Clean" diet. Eating habits are the most important change that one can make to gain ground in your fight for health & well being perfection! Ask any pro bodybuilder male or female, even the fitness folk, will tell you that it's 80% diet and the rest physical stuff. Everyone must realize that in order to achieve success in your war & it is a war, that you have to have the "win win" attitude!

Diet, more than anything, is within your "CIRCLE OF INFLUENCE". In other words you can choose what goes on your altar of your temple.

Just be like your ancestors the hunters & gatherers that you got your "Levis" from. They only ate nuts & berries. Because they were always on the move they just grabbed a few here & there. Also, they started planting veggies so they grabbed a few carrots & heads of lettuce & tomatoes for their hunting & fishing trips where they would bring home fish, animal protein & other assorted proteins! They never had stuff in their food like all the word that we can't pronounce. All they had was uggga bugga, with no preservatives for fresh taste forever.

Or diet this & that: all this new diet crap is just they way it sounds, diet crap! Like: aspartame = ass-pertain (grins), saccharin show sh*terin (evil grins), demerara= diarrhea, even ten dollar words that sure sound kewl like polysaccharides are all wrong! Just stick with water -- tons of it -- but make sure you stop drinking all that water by late after noon unless you want to keep waking up all night to relieve yourself thus losing sleep which is the other important factor for well being.

Break fast, or breaking fast from a good night sleep which should be 8 hours! Hey even N.A.S.A makes sure astronauts get 8 hours of sleep! Now they are the cream of the crop. Think whole wheat waffles. If you really need some thing sweet find some kind of sub like natural bee's honey from the hive! Any fruit or some sweet veggies like dates or figs all make excellent sugar subs. The most important meal of the day as your breaking your night fast! You can go big on this meal but "eat clean". Kashi cereal, "steel oatmeal"skim milk, v8 juice or carrot juice, Bananas, plain yogurt. even a little cottage cheese & applesauce makes for a good snack as well as a part of breakfast.

2 hours later: second breakfast: An Apple & Grapes some nuts & mini carrots.

2 hours later: prelunch: Rice cakes & natural peanut butter or baked pecans are awesome.

Around noontime: lunch: Don't let the title or name whole wheat fool you -- most of it is just colored white bread. The kind of bread you want is the "sprouted bread"! Tuna, salmon, roast beast, turkey or chicken with veggies like avocado, tomatoes, lettuce.

A few hours later -- but not later than 18:30 (SEAL time) or 6:30 pm, your final meal could be fish, your fave sushi, chicken but bake or broil everything. NO FRYING ANYTHING or Fast food or FRIED CHICKEN! Kentucky fried is out: it's bad bad bad. The final meal should be at 18:30 or 6:30 pm so you can get to sleep later without the digestion process disturbing you. Also I would say that one should be finished pounding down the water by 17:00 or 5:00 pm so that your sleep is not disturbed by bathroom visits! Remember, sleep zzzzzzzz sleep is soooooooo important!

"YOUR BODY IS A TEMPLE. TREAT IT AS SUCH!" "WHY PUT CRAP ON YOUR ALTAR?"

If you consistently refuse to respect your body, you better find a money tree, because you will need it to pay for all those doctors and nurses.

If you do follow my plan you will find yourself feeling better, smelling better, throwin' down with the younger crowd more. Happier & healthier!

"THE ONLY EASY DAY WAS YESTERDAY."
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Back in 1997 while serving with the elite Navy SEAL jump team called Leap Frogs, Marcus was involved in a life changing parachuting accident. After free-falling to three thousand feet, Mark opened his chute. But the SEAL above him did not and continued free-falling at ninety miles an hour. The other jumper tore through Mark's chute, hitting him in the head and hand with his body. The impact sent Mark twirling unconscious through the air with few cells left on his chute, and he hit the ground, changing his life forever. Mark's amazing recovery became his biggest challenge – and surviving the accident is a miraculous story in itself -- but what is even more inspiring is how he handles his life after the accident.

March Radio Madness and the Perfect Pushup

TGIF Teammates! For your Friday afternoon listening pleasure, check out a podcast from a popular Bay area morning radio show, The Woody Show on Live 105.3 FM.

http://www.live105.com/pages/3716002.php -- click on the podast called Infomercial Madness.

They have been doing a segment this past week called “Infomercial March Madness” to find the all-time greatest infomercial product. Perfect Pushup made it to their Sweet Sixteen so one of our Perfect Marketing Team decided to take the radio station by storm.

I'll let her tell the story -- Julie, take it away! "So, this morning at a blurry-eyed 6 a.m., I headed down to the radio station armed with a case of Perfect Pushups and a “cover letter” introducing us as a local company with a killer product! I was able to bypass their tight security and made friends with their call screener, Katie. She brought me up to studio where I hung out for a while, watched them do the show, met one of the DJs (Greg), and unleashed the power of the Perfect Pushup! They were all VERY excited about the pushups."

HOOYAH for taking a beachhead Julie! Next year we're going to the Championships!! Teammates, push out some Perfect Pushups while you're following your teams this weekend.

CHARLIE MIKE -- ALDEN

How Do I Get Perfect Cut Triceps?

Teammates -- great triceps question from Albert!

He said, "I do tricep pushups at each 'stance' (regular, wide, close). I do them from the floor, instead of on a chair like you're supposed to do. I'm sure I will be able to do them from a chair somewhere down the line but only at a regular and close position stance unless I use a bench for the wide. I just thought about it, I could use my piano bench!! Anyways, how does this sound? I do the tricep pushups just like the regular pushup workouts, 8, 6, 4, 2. I did notice that the regular close position works my triceps pretty good, but for some reason I've always liked how cut triceps look, so that's why I'm giving them extra attention.

I think as I sit here I can feel my muscles growing!!! I definitely notice a difference."

- Albert

Thanks for the question - EXCELLENT WORK so far! Tricep work - couldn't agree with you more - the tricep looks much better "cut" then just bulked up on the arm, and using the Perfect Pushup in all 3 positions will definitely get you the "cut" tricep look - just don't forget to work the other positions so you don't leave out your chest and shoulder muscles.

A reminder -- If you cannot maintain proper form, then DO NOT try completing all three sets of regular, wide, and close positions at the full body position, instead, drop to your knees. This is why I say to space them out throughout the day - you'll get better muscles gains if you do the full range of motion when performing pushups.

CHARLIE MIKE -- ALDEN

Marcus Colburn's Eat Clean Diet

CM SEAL Team blogger: Marcus Colburn

Here's my Mojo Frog Lifestyle change diet for gaining your goals....but first, let me tell you a story.

During BUD/S there was this one student of mine who was a stud. A big tuff (smart) unusual for a former marine, a very oordinated awesome athlete. We thought this guy would breeze right through no prob. One day he forgot to drink enough water. He drank soft drinks (soda pop). A badddd move that he paid dearly for! Well, of course he cramped up big time during an obstacle course run. As a result he had to be rolled back!

So let that be a big lesson learned for him and a sermon for you!

The Marcus Colburn Eat Clean Diet -- and here's the trick, Make It An Easy Day!

1. Four or five small "clean" meals per day work best for cleaning out, because your body can absorb protein only in small amounts. That's about 30 grams per meal.

2. Excess protein will be stored as fat. Since the goal is to strip off fat and build lean muscle mass, go with the low-fat protein sources such as fish, lean meat, chicken, whey protein powders and egg whites, and spread out those proteins over your five daily meals.

3. Carbs as well as good fats (olive oil, nuts, avocados, assorted fruits) are a must because they produce energy for training and for thinking clearly. That, my dear friends, are a prerequisite for quality training.

4. Remember the mind-muscle connection!

5. Even as far as drinks. All that so called diet crap is just that, crap.
Water is best. If you're one of those people that can't stand plain water, get over that weakness. Think, how bad do you want to reach your goals? You could take real lemons & squeeze them in H2O or oranges or any natural clean source. Work it out by making your choice easier for you to swallow. With a smile.

If your body is a temple, why put crap on your altar and piss off your Maker?

Can I get an AMEN Brothers & Sisters!
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Back in 1997 while serving with the elite Navy SEAL jump team called Leap Frogs, Marcus was involved in a life changing parachuting accident. After free-falling to three thousand feet, Mark opened his chute. But the SEAL above him did not and continued free-falling at ninety miles an hour. The other jumper tore through Mark's chute, hitting him in the head and hand with his body. The impact sent Mark twirling unconscious through the air with few cells left on his chute, and he hit the ground, changing his life forever. Mark's amazing recovery became his biggest challenge – and surviving the accident is a miraculous story in itself -- but what is even more inspiring is how he handles his life after the accident.

Marcus Colburn: "Never -- Ever Give Up" SEAL

CM Teammates! It is with great honor that I introduce you to Marcus Colburn, a fellow frogman (Navy SEAL) who epitomizes the SEAL attitude of Never – Ever give up!


Back in 1997 while serving with the elite Navy SEAL jump team called Leap Frogs, Marcus was involved in a life changing parachuting accident. On a fateful day in May of 1997, Mark prepared to make the last jump of the day. He jumped from a plane at 12,000 feet in the sky above Brown's field in Otay Mesa, California.

After free-falling to three thousand feet, Mark opened his chute. But the SEAL above him did not and continued free-falling at ninety miles an hour. The other jumper tore through Mark's chute, hitting him in the head and hand with his body. The impact sent Mark twirling unconscious through the air with few cells left on his chute, and he hit the ground, changing his life forever.

Mark's amazing recovery became his biggest challenge – and surviving the accident is a miraculous story in itself -- but what is even more inspiring is how he handles his life after the accident, and for this reason, I’ve invited Marcus to be a regular contributor to CHARLIE MIKE.

Enjoy his lessons learned – take them to heart and you’ll realize that there are no obstacles in life – only opportunities, and those opportunities are more easily obtained when you’re in shape!

CHARLIE MIKE – ALDEN

Completing a Marathon: Introduction (Part I of IV)

CM SEAL Team blogger: Tim Grizzell

“Nothing is impossible if you try.” Paul Tergat, Marathon World Record Holder – 2003-2007

Hello Charlie Mike Teammates – I am back and I am fired up to talk to all of you about how to properly prepare yourselves to successfully complete a marathon. This is going to be a four-part series beginning with a brief introduction and some of my general thoughts regarding the marathon. Next week, I will discuss different training programs. The third week we will get into one of my favorite topics: running equipment (i.e., running apparel and running shoes). Finally, I will conclude by talking about the day of the marathon.

Now some of you might ask, “Why would I ever want to run a marathon?” Some history buffs who are runners might respond by saying that they want to experience the distance that the Greek soldier Pheidippides supposedly ran from the town of Marathon to Athens to announce the Persians had been defeated. Okay. I would respond by saying because it is a huge accomplishment and it will help you take care of your body.

How do you do it? As with most athletic endeavors of this magnitude, the short answer is that it just takes a lot of motivation (i.e., FIRE IN THE GUT), a lot of self-discipline and the ability to BELIEVE IN YOURSELF!

“Who can run a marathon?” It is my belief that the vast majority of humans can run a marathon. I mentioned in a prior Charlie Mike post that I believe humans were born to run. We were given this gift at birth. So anyone can run a marathon if they put their mind to it. There are experienced runners out there who have completed marathons, there are experienced runners out there who have never participated in an event at this distance, there are athletes who participate in other sports other than running yet are in great shape, and there are some individuals who lead sedentary lifestyles for one reason or another. So, picking a training program will depend on which category you fall in. Clearly, an experienced runner will have an easier time transitioning into a marathon training program then someone who is not as experienced (NOTE: I will never say someone is non-runner because deep down everyone is a runner).

Prior to embarking on marathon journey, I believe that you should decide if it is necessary to get a physical examination from your doctor to make sure everything checks out okay. Running a marathon is a big deal and you want to make sure that your training is not going to aggravate a larger problem. This is good advice prior to beginning any significant physical activity. You have to keep in mind, though, that some doctors feel running is unhealthy even if you are in great shape. I have been told this by more than one doctor. Show me a doctor who says running is bad for you and I will show you a doctor who has never run!

Training for a marathon is something that should be taken very seriously. We are talking 26.2 miles, right? Therefore, anyone who sets a goal of competing and finishing a marathon must make sure that they are properly prepared prior to showing up to the starting line the morning of the event. You cannot just phone in the training. If you do, you will pay for it. I am speaking from experience. When getting ready for my first marathon event, I missed a lot of long runs in the second half of my four month training program. I could give all of you a bunch of excuses why, but you know the saying. As a result, my performance suffered and my body took some weeks to recover. Yet – in the end, my experience from this marathon reinforced one simple fact – be consistent in your training.

Next week we will discuss different training programs. Stay tuned…

Fired Up!

Tim
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Guest Blogger Tim Grizzell is a former U.S. Navy SEAL officer who led SEAL units in the Middle East, Europe and Asia. He is currently starting a running apparel company that will be officially launched in second quarter of this year. He has run numerous marathons. Tim resides in San Marino, California with his wife and their three young children.

Tim met Alden when Alden had just graduated from Basic Underwater Demolition/SEAL (BUD/S) training and he had just arrived to begin BUD/S training.

The Benefits of Using the Perfect Pushup with Wrist Injuries

Guest blogger: Dr. Scott Calzaretta

The wrist is an amazing joint. Fifteen bones articulate and create motion at the attachment of the forearm to the hand. It can develop enough strength to break through cinder blocks yet for the average person, it can easily be injured while typing on a keyboard. The great thing about the Perfect Pushup is that wrists love it.

The standard pushup causes your wrist into forced extension (bending backwards). This can be a painful position for many people due to various causes, from shortened forearm flexors, sprains or strains, repetitive stress (keyboarding and mousing all day) to Carpal tunnel syndrome.

The ability to grip the Perfect Pushup and keep your wrist in a neutral position (not flexed or extended) allows for more comfort during the pushup motion. This allows you to train, even with certain wrist injuries, which would otherwise preclude you from the pushup motion. The additional benefit, which is huge, is that you can strengthen your grip, wrist and forearms by squeezing the device as you exercise. The rotational component of the forearm motion also adds to the development of stability in the wrist and shoulders. This also increases the intensity in your nervous system and gives you even more benefits (increased strength being the major result) then the standard pushup.

Workout Tip: The next time you go to use the Perfect Pushup, try to alternate gripping loosely and then focus on tightly gripping the handle with every other rep. You should notice an increase in strength as your nervous system gets a boost from the focused increase in intensity.

Continued use of the Perfect Pushup can help to reduce the stress on the wrists while it increases stability and strength. It also allows you to train with many of the common wrist injuries, as the neutral grip that rotates is the key to training in a pain free position.

I look forward to answering your questions about the benefits of using the Perfect Pushup with Wrist Injuries!

Dr. Scott Calzaretta

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Dr. Calzaretta is the director and founder of the Chiro-Medical Group. He has been in practice since 1985, and has successfully pioneered the design and operation of a multi-disciplinary health care facility. He has traveled extensively both nationally and abroad treating professional and world class athletes.

Dr. Calzaretta was a founding board member of F.I.C.S (World Governing Body of Sports Chiropractic). His knowledge and experience in treating athletes was a key factor in his appointment as a team doctor in the 1988 Olympics in Seoul, Korea. He is a State Appointed Qualified Medical Evaluator and Certified Industrial Disability Examiner. Dr. Calzaretta has taken his experience in sports and rehabilitative medicine and has successfully integrated them into the comprehensive health care approach offered by the Chiro-Medical Group.

Preparing for a post-military career

Guest blogger: Stew Smith

As with any mission you planned for in the military, you can use the same process of thinking for your future civilian career. In fact, I still use the standard three phases of the execution part of SEAL mission planning for just about all of my decisions.

INSERTION - Think of what you want to do for a living. Ask yourself, if I could do anything for a profession, this is what I would want to do. Get that IDEA/MISSION inserted into your brain.

INFILTRATION - How are you going to get to your Idea/Mission? Think of three optional courses of action that will get you to the same target.

ACTIONS ON OBJECTIVE - Once you are AT your objective - Create a plan to getting through the objective. Example - you may have spent the last year preparing for law school entrance exams. Now you have to figure out a plan to complete the task at hand - getting through law school.

Always make a plan with contingencies as things happen that are out of your control and there is always a way to get the job done - you just have to think creatively and plan accordingly.

Remember your support - Your support network helped you in the military, now you have to realize your support element has changed. You now have family, friends, financial situation, emotional/spiritual, and of course your SELF. Sometimes "the best support is your own support".

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Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith

MMA Max's Perfect Birthday Present

Guest blogger: MMA Max

Every so often we get an email at Perfect Pushup that just shouts out for a blog -- Max's letter was one of them! Be sure to check out Max's website and blog -- and listen to his radio show. Hooyah that the Perfect Pushup is working for you Max!

CHARLIE MIKE -- ALDEN


"Alden -- Thank you for creating The Perfect Pushup!

After hurting both my wrists shooting .45 (S&W) when I was in a Guard unit, I could not do push ups without intense pain in my wrists. It got so bad that doing the push ups were not the problem BUT overcoming the intense pain was!

I tried my hands in every position and still no luck. Hell I even tried putting my hands on 2 x 4's and still the pain. I left the Guard unit after Flight 800 ( Long Island NY- July 17, 1996) That was the last times I did any PT. When I got back into Karate and Boxing, THE PAIN came back also. Pain, pain,pain, did I say Pain?

Last night for my Birthday, I got your Perfect Pushup as a present. When I tell you I got excited enough to rip the box open and I had to try them out, it is a completely gross UNDERSTATEMENT!. Your Perfect Pushups was a want and also a need. The very first Perfect Pushup I did, it has been years that I have not felt the pain. I put 'em aside and did a regular push up and I felt the pain -- for the last time!

Come to think of it, I can't remember what else I got for my birthday! I think so highly of your product, I am adding a link from my MMA site to yours -- NYMMA News. Thank you again for a great product!"

The Value of Functional Training: Part II

Guest blogger: Dr. Jeremy Howell

Part II is a continuation of Dr. Howell's conversation with Functional Fitness expert Gary Gray.

Dr. J: I few months back I visited you to work on a wonderful project that we both are developing called Free2Play. I joined you early one morning for a workout and noticed that you had the Perfect Pushup in your arsenal of functional toys. Let’s functionally talk about the push up.

G2: Watch a baby on the ground and you see that one of the first things they learn to do is push up on their hands, elbows, then they get their butt up and at about 11 or 12 months they push up on furniture, they cruise around, fall down, and guess what, they have to push themselves back up. Now, they’ve never seen the handles of a Perfect Pushup to teach them how to do that. But, if I were going to create a paradoxical environment where I would make the push up even better, what would I design to enhance the function? Well, to get more core strength, shoulder strength and more arm strength, I would design these real cool handles that would allow this rotation so I could do the push up over and over again without impinging my shoulder.

Dr. J: So the Perfect Pushup is an enhancement exercise?

G2: Yes. It’s obviously not the pure and authentic function. When I worked with the US Navy SEALs and they got off the ground to dodge bullets, none of them had the Perfect Pushup with them! But, when you realize that as a Navy SEAL you have to get off the ground a bunch of different ways in real life, then you could enhance that functional movement pattern by using the Perfect Pushup handles in different places on the ground. As you do the push up you now have the freedom to let that rotation occur so that you are not binding your shoulder and you are going to develop functional core strength, hip and leg strength, certainly better arm and shoulder strength. By rotating, it creates the proper chain reaction in the humerus and scapula, it actually creates a chain reaction through the trunk, and, as you’re doing this in different hand positions, you’re varying the stress to the body – one of the principles of function is that it has to be variable. So each time, you are expanding your threshold or improving your envelope of function.

At the Gray Institute we probably have 5,000 different positions to use the Perfect Pushup three dimensionally. So the Perfect Pushup is that perfect paradox we spoke about previously. It compromises the authentic function but it can also enhance the purity of the activity. Ultimately, that is how you determine if a piece of equipment is good. It allows you to train and then perform the authentic function even better. That is why I think the Perfect Pushup has been so successful. You end up being able to push up better and more functionally.

Dr. J: So it is effective because it swings to the positive side of the paradoxical environment.

G2: You may look at it and perhaps think – another infomercial. But, by golly, when you get it and have used it, you go back and push up without it and you perform better. Well, there is the litmus test. That is the magic of function. If you want to know if the Perfect Pushup is good then start with a foundational movement pattern – a push up. Do a bunch with your hands in different positions, in the sagittal, frontal and transverse planes. After all, it’s push ups in different hand positions that are important because we never actually push up the floor in daily life the exact same way. Now use the rotational handles on the Perfect Pushup and workout with them. Later, go back and retest yourself on that fundamental push up movement pattern that everyone actually needs to do to get off the ground. Lo and behold, you get better. Therefore, that is a good functional tool.

Dr. J: So this is what you mean when you often say the exercise is the test and the test is the exercise?

G2: Bingo. The purest form of function is if I can test the movement pattern and then I use that test as the training exercise. But, if I properly do what we at the Gray Institute call a tweak, meaning enhance the exercise, then I may go back and actually perform the test better. That is really why functional training has taken off. With far too many products these days you do the functional test, then use the product, and go back to the test and perform worse! The paradox has swung to the negative side. You have totally compromised the function. The trick is always to maintain a balance of the paradox. The functional tools only make sense as part of the paradox.

Dr. J: Well, Gary, I want to say thanks for taking the time to chat. I also want to say thanks for deciding join our exercise and sport science department as an Adjunct Professor this year. It’s always an honor to work with you.

G2: Always good to catch up. And I know that you have been involved with Alden and the Perfect Pushup team. You can tell them they done pretty good.

Well there you have it. If you would like to learn more about Gary Gray and his Chain Reaction’ series of seminars, the ‘Functional Video Digest’ series, and the ‘Fast Function DVD’ series, then visit the Gray Institute. If you would like to learn more about functional movement science at the University of San Francisco, particularly future live and online course offerings to working professionals, then feel free to contact me at Howell@usfca.edu.


Jeremy Howell Biography

Chair of the Exercise and Sport Science department at the University of San Francisco, Jeremy has extensive exercise and sport industry experience having served as an advisor and consultant to a number of national and regional for-profit and non-profit organizations. He is also the 2007 recipient of University of San Francisco St Ignatius Award, given to the faculty person that best personifies the meaning of service to his community, profession and university.

The Value of Functional Training: Part I

Guest blogger: Dr. Jeremy Howell

Walk into a health club or gym these days and it will not be too long before you will see some person trying to stand on a Bosu Ball, shaking a Body Blade in one hand while holding a Bungee Cord in the other, one leg raised and one eye closed, working on their strength, coordination and balance. For fitness professionals and exercise enthusiasts alike, this image has too often become synonymous with something called ‘functional training.’ However, while it certainly looks like some form of exercise, it is hardly functional. Well, not according to Gary Gray anyway. Founder and President of the Gray Institute in Adrian, Michigan in the USA, Gary is without doubt one of the world’s leading pioneers and authorities in physical rehabilitation and training. Often referred to as ‘first in function’, Gary is sought out by top athletes, trainers and coaches from around the world. As an industry thought leader, he is the originator and developer of many internationally acclaimed educational programs, including the ‘Chain Reaction’ series of seminars, the ‘Functional Video Digest’ series, and the ‘Fast Function DVD’ series.

I recently had the opportunity to talk at length with him about the topic.

Dr. J: Gary, let’s start by having you tell us exactly what you mean by functional training.

G2: Well, it has indeed become somewhat of a confusing term out there. Functional training is training the body to do what it not only has to do but also wants to do. My body has to walk to get to work, bend and twist to pick up boxes, get on the ground and push up, and pull on things. My body needs to be healthy and functional enough to achieve things it has to do. Now I also might want to play golf. So my body needs to have the capability of getting through the motions of golf, having the balance, the skills of golf. So function for everyone is two different things. What you have to do as part of being a human being and the things you like to do.
Dr. J: Ok, so let’s apply that to the example of the person on the Bosu Ball.

G2: If you showed that to someone not familiar with health clubs and infomercials they would probably say they have never seen anyone doing that before. They’d say, “I’ve never seen them stand on something like that or hold exercise toys like that.” So exactly what function is that person training their body for? Is it something they have to do and what they need to do? Are they training for something they want to do?

Dr. J: So the function should be relatively apparent in the exercise itself?

G2: At the Gray Institute, when we do functional training, our first goal is to figure out what the required function is, then figure out how to do fundamental and foundational training for that function. Now the rule of thumb for us is that you try to make that training as pure and authentic as possible. So, for instance, if I am doing functional training to be a better short stop in baseball, immediately I’m looking at what a shortstop does. How far they lunge, how they reach to get a ball, how they balance, how they position themselves, how they need to stand at the plate and swing a bat, and how they react? I’m going to look at all the skill sets. Then we’ll immediately go into analyzing what we call the ‘…ing’s’, the action verbs that the body has to do at that short stop position: bending, twisting, flexing, reaching, balancing, throwing, swinging. So if I am a right-handed short stop, I certainly need to do a right lateral lunge with a right lateral reach at knee height. That is how I would catch a backhand going into third base. So we take the action verb that the body can do – that’s what function really is – and then we implement it in the sagittal, frontal and transverse plane of motion and at different heights – shoulder to overhead, wais to shoulder, knee to waist, etcetera.

Dr. J. OK, so let’s return to your shortstop example.

G2: Initially I would design a functional training program with no equipment. Remember, the best part of functional training is to make it as authentic as possible. I would do the lunge, flexibility and balance training, strength, speed and reactive training, coordination and agility training, using only those things that give me the foundational skill needed for that shortstop position. I’m just going to use gravity, ground, mass and momentum in all three planes of motion. As soon as I start adding an implement, a medicine ball, a bungee cord, a free weight, a Bosu ball, any of those pieces of functional equipment, I’m compromising the function.

Dr. J: You are saying that using functional equipment can actually compromise the function itself?

G2: Exactly. However, it can also enhance it. The problem is when you introduce equipment you are both compromising and enhancing function. You are doing both. It’s a paradox. It’s not pure function anymore. I’m taking you away from function but if I am a real good functional trainer, what I’m going to do is literally make you better at what you have to or want to do. So we go from foundational and fundamental exercise, we then three dimensionalize it to make sure it is part of the whole chain reaction, and then the next level is to ask “how may I enhance that?” So I may add a load, a little bit of instability, and a little resistance with a bungee cord, a tweak to make the foundations or fundamental exercises a little more difficult. But, here is where the divergence occurs. Sometimes I can be too cute. So you see folks doing things in the gym or in infomercials, and you have to ask yourself, are you sure what they are doing is going to make them a better short stop, a better golfer, allow them to run faster.

Dr. J: So this gets us back to the person with all the functional toys standing on the Bosu ball.

G2: This is where the divergence in the functional community occurs. People who understand function at a superficial level think you bring out all the toys and if you ask them why, they look at you as though they do not know the meaning of the question.

Dr. J: I few months back I visited you to work on a wonderful project that we both are developing called Free2Play. I joined you early one morning for a workout and noticed that you had the Perfect Pushup in your arsenal of functional toys. Let’s functionally talk about the push up.

Part II: The Perfect Pushup and Functional Training -- stay tuned!

If you would like to learn more about Gary Gray and his Chain Reaction’ series of seminars, the ‘Functional Video Digest’ series, and the ‘Fast Function DVD’ series, then visit the Gray Institute. If you would like to learn more about functional movement science at the University of San Francisco, particularly future live and online course offerings to working professionals, then feel free to contact Dr. Howell at Howell@usfca.edu.

Jeremy Howell Biography

Chair of the Exercise and Sport Science department at the University of San Francisco, Jeremy has extensive exercise and sport industry experience having served as an advisor and consultant to a number of national and regional for-profit and non-profit organizations. He is also the 2007 recipient of University of San Francisco St Ignatius Award, given to the faculty person that best personifies the meaning of service to his community, profession and university.

Perfect Pushup at IHRSA in SF: 16-18MAR09

We have a booth at this year's San Francisco IHRSA conference -- come by and say hello! Check out new Perfect products: Monday through Wednesday, 16-18MAR09.

Fifty dollars at the registration desk -- and that entitles you to take early morning exercise classes. Hope to see you there!

And keep checking perfectpushup.com for our newest Perfect solution!

Meet USF's Dr Jeremy Howell, the Best in the Exercise Business

CM Teammates – I’m honored to introduce the latest blogger to our team: Dr. Jeremy Howell. The Doc represents one of just a small handful of what I call Guardian Swim Buddies (aka Angels) that I met through my journey of building Team Perfect. Back in 2003 when my ideas represented nothing more than cocktail napkins in a sketch book, Jeremy took the time give me “functional” focus on my ideas and ideas that were yet to come.

He’s the Chair of the Exercise and Sports Science Department at the University of San Francisco – he’s passionate about teaching the next generation about how to take control of their bodies (and have fun doing it – he’ll tell you – that’s the KEY – having fun!) – he volunteers – literally – around the world to educate and motivate young (and old) minds alike on getting fit and staying fit – truly a one of a kind. Please enjoy and savor his thoughts…and like all of our bloggers – he’s willing to answer questions – so Get Fired UP to learn from one of the best in the business – Professor Jeremy Howell! He'll be on board tomorrow, 16MAR09.

HOOYAH! CM – ALDEN

March Madness Monster Mash

March Madness Monster Mash – M4 - (SEAL speak for so hard BUT fun workouts) – the economy is in the tank, the weather is at extremes (for some that’s good – think snow! for others, that sucks) and March Madness is about to tip off – sounds like a great time for a new workout routine.

Here’s the deal, get your Perfect Pushups, kneepad or towel, and water positioned in front of your TV – clear a path to your Perfect Pullup - bring over only your truest friends – have them sign a release from liability form so they can't sue you after they realize they can’t move the next day! Okay, maybe I’m exaggerating a little here, but having a little peer pressure always makes a Monster Mash workout more fun (and yes, makes you more sore!)…here’s how the M4 workout goes: dial in your favorite b-ball game and pick a team – each time they score a basket you do same number of pushups per points – every free throw is a pullup. Simple right?

Now – how many games can you play – that’s the question?! Here’s an example – Duke vs. UNC – you’ve got a total of 4 guys in the room – 2 match Duke – 2 match UNC – the real game is not who beats who on the court, it’s who completed the most pushup and pullups – now start to fillout brackets for each game, using the same teams, then tally up the total number of pushups and pullups performed - bet what you want – beer – dollars – apples – don’t care what it is, but make it meaningful enough to want to earn the bragging rights of winning your first annual MARCH MADNESS MONSTER MASH!

BTW – you don’t have to stick with one pushup or pullup per point – strong teams can collect more points doing more pushups and pullups just don’t burn yourself out, you never know how well your teams just might score!

HOOYAH AND CHARLIE MIKE - ALDEN

NB: Send your predictions to getfit@perfectpushup.com -- BEFORE midnight PT 15MAR09: if your team's the winner, we'll send you and your fave college athletic training department, a Perfect product! Let the games begin.

Center for the Intrepid: Rehabbing Warriors

Guest blogger: Tom Rancich, CEO of VRHabilis

Our Prime Directive at VRHabilis is to hire Disabled Vets. That’s the reason we’re in business. Which is all well and good – but it took a visit last week to the Center for the Intrepid in San Antonio to really give me a solid path forward.

Holy Mary mother of Gawd---what a place-----injured, burned, amputee and generally “hit bad folks” rebuilding their lives---and smiling---and looking forward to the rest of their lives without their legs or former faces or arms. Now I know they are not that happy all the time---but they are happy at least some of that time---and they are working with less than they had before. Talk about a humbling experience. The first person I meet is a bright-eyed handsome 24 year-old kid with burns all over his face and arms---bad burns---and he is like, “I am great Sir—and you?” and I have to admit that I probably failed at my half of the conversation. But they are still working at it—working at living.

It’s not that I can’t walk the walk! I’ve been injured in the line of duty too. In October of 1997 Red Lion 617 hit the water at about 160 knots---Hilliard, Woody and Voighter were killed---everyone was hurt--I had a fractured ribs, fractured lumbar vertebrae, fractured thoracic vertebrae, dislocated hip and multiple contusions BUT I did not know about the spine problems---nor did the Docs. So the next day---I am getting out of bed and putting on my pants---which I can’t get over my swollen ass----and the Doc comes by and says---back into bed---and I was like--If you are not willing to write me up (for disobeying an order) then don’t give me an order to get back in bed….it was critically important to me to show my Admiral that I was still in the fight but even more important---to show the world that Task Unit Enterprise was combat ready---not that the world would see----but –maybe—for the fear that we would be tested and fail if we did not get back on our guns. If you’re wondering how I rehabbed? Slow and steady---and I actually listened to the docs. Here’s an article about what happened.

Back to CFI---I went there to discuss employing “graduates” from CFTI and they were awe-inspiring. Here is something that you don't know--when they start warriors out on prosthetics they turn the feet backward ‘cause folks fall backward more often. This is how well thought out this place is---they have a virtual lab that puts the kids on a boat--so they have to adjust their weight on the new legs---they are in a harness but how cool is that? It’s a surfing wave like on cruise ships so guys can develop core strength while having fun. At CFTI, if something’s not quite right they adjust and send the guy for a walk around----and they do the thing with body sensors so they can computerize the body movements and then check for irregular gait--non-equilateral movement etc.---really high speed, which, of course, is how it should be but still verra verra cool!

I was blown away at every turn---I was like, Well, that was well thought out. So anyway, it is an astounding facility manned by astounding folks helping the most astounding folks and I was honored to be able to make the visit.

I do not know where they get the courage----but they are the best of the boiling*. The lack of bitterness or self-pity was one of the most humbling parts of the visit---about 50% of the kids choose, if able, to stay in the service.

If Legends of the Fall is on your keeper shelf, you’ll recognize my reference. If not, hie thee to your nearest video store!
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Lt. Commander Thomas Rancich, US Navy SEAL (Ret.) is the co-founder of VRHabilis, a disabled veteran-owned small business that seeks to employ the highly trained and motivated veterans of the Iraq and Afghanistan wars for work in construction and related fields. Rancich and co-founder Elliott Adler are pioneering the concept of using adaptive technology to bridge the gap between industrial and medical technology. Their company contributes proceeds to two worthy causes: a fund for the development of adaptive technology that will allow disabled veterans to pursue their desired career path and the EOD Wounded Warrior Fund.





Through his consulting firm, Off-Shore Consulting, Tom provides professional advice on leadership and team building, often as a motivational speaker, in addition to being an expert consultant to the entertainment industry.

Alden Mills and Charlie Mike blogger Tom Rancich served together in the Teams.

Is 300 Pushups Too Much?

Teammates, I got a great question from Jim, via our YouTube channel:

“Nice workouts. I really liked your workouts: they work all the muscles great. I try to vary my schedule so that my muscles don’t know what’s coming and for example, I do 2 circles of your arm, chest, and shoulders workout and then finish off with 300 elevated feet pushups or other patterns.

Do you think this number is too much, after the 2 circles of Power 10 Workouts and leads to negative rather than positive effects? Of course just finishing off your entire workout twice is challenging enough.” Thanks, Jim

Hooyah Mr. 300 Club! Is 300 pushups too much? Dunno?! Honestly, it’s totally up to you – I’ve heard of folks knocking out 1,000 pushups in a day. What I do know is that you have to ramp up your repetitions gradually and you need to ensure you give your body the break it needs. When you start playing at this level rest becomes even more important (as does nutrition).

One thing for sure, you’re in rarified air – so keep up the awesome work. Would love to see a post or a YouTube of your workouts. Post 'em and we’ll get you a Perfect Pushup t-shirt! Let us know at getfit@perfectpushup.com.

CHARLIE MIKE (SEAL speak for Continue Mission) -- ALDEN

Strength in Diversity Pt. III: Too Tall for a SEAL?

Guest blogger: former SEAL Stew Smith

Topic: Too Tall/Long Arms:
I am 6 ft 7” tall and have long arms - pushups and pullups are tough but I imagine carrying that boat on my head will crush me! How do I get around that if I get to BUD/S?

Answer: Sounds like an excuse already. We had tall guys in BUD/S who made it through no problem - or should I say with just as many problems as everyone else. You have to get stronger by doing more pullups and pushups no matter if you arms are long. You can spread your arms wider to create a natural 90 degree elbow bend during your pushups as well as with pullups. BUT it takes practice and many, many reps of both. I like the Perfect Pullup and Pushup for that reason - instead of doing sets of 50 pushups, I am limited to about 50% of those with both devices meaning I can reach failure faster. Therefore I grow and understand the pain involved with hard work and become more mentally tough.

As far as your head - all heads get banged up but you will be placed in Boat Crew #1 which is for the tallest guys in your BUD/S class. This is always guys usually 6’4” and above so I do not see that being an issue.

Everyone has a nemesis at BUD/S whether it is cold, running, swimming, SCUBA, upperbody strength/endurance, or just sheer pain tolerance - find the weakness and make it a strength.

In the SEAL Teams, you will be able to reach areas others cannot without assistance so that is an advantage as well in many situations.

Questions? Fire away!

_________________________________________________


Stew Smith is a former Navy SEAL, and author of several fitness and self defense books such as The Complete Guide to Navy SEAL Fitness, Maximum Fitness, and SWAT Workout. Certified as a Strength and Conditioning Specialist (CSCS) and as military fitness trainer, Stew has trained hundreds of students for Navy SEAL, Special Forces, SWAT, FBI, ERT and many other law enforcement professions. See him at StewSmith.com.

Don't miss Fight Science Special Ops with Stew Smith


Look for Stew Smith on Nat Geo Channel

Push and Pull: The Perfect Combination

Team Perfect has been working hard to launch the Perfect Pullup - we're proud of this product - it will definitely take your workouts to the next level...speaking of which, I've been working on some new workouts that combine the Perfect Pushup and the Perfect Pullup. I like working muscle groups synergistically - like Chest and Triceps (Perfect Pushup) and Back and Biceps (Perfect Pullup).

You can absolutely combine pullups and pushups: here’s the ratio: for every pullup, do two pushups.

For a more challenging workout try the Power 10 Push/Pull workout: here’s how it works: Every minute for ten minutes conduct one set of pullups followed by one set of pushups using the same ratio of 1:2 (1 Pullup = 2 Pushups). Example, you do 5 pullups, then do 10 pushups in one minute. If you finish early, rest. Otherwise, start the next set and repeat until you’ve completed the 10 set workout. The trick is to keep that pace for ten minutes. You need to pace yourself. It’ll seem easy at first, but the repetitions add up fast! So start slow and finish strong!!

Your feedback always welcome at getfit@perfectpushup.com or comment to Charlie Mike.

CHARLIE MIKE -- ALDEN

Negatives: Mastering the Pullup

Teammates, nothing pisses me off more than others making fun of someone’s progress – no matter how slight – progress is progress – and the key to progress is never giving up, especially when others (who don’t have the guts to try) are encouraging (laughing at you – making fun of you – telling you to “give it up”, etc.) you to quit. No where is this memory more vivid for me than during gym class in fourth grade while hanging on a pullup bar and not moving an inch. All the other kids thought it was pretty funny that the biggest – toughest (back then being big equated to being tough – kid logic – go figure) kid in class couldn’t get his chin over the bar…not a good day for Alden. My gym teacher wasn’t much help – he just moved on to the next kid (who didn’t do much better, but his failing wasn’t nearly as funny as the tough kid failing), then the next, then next until it was time for recess.

It took years later for me to master the pullup and I did it by one super simple technique – negatives. I was a freshman in high school and was introduced to the sport of rowing – from the moment I saw the eight man boats rowing down the river I knew that was my sport - two reasons: I love the water and I suck at balls sports (wasn’t blessed with great hand/eye coordination). One problem – rowing depends on pull strength and the ultimate barometer of rowing strength – you guessed it – pullups – and not just one or two – you needed to at LEAST ten to even be considered for the rowing team.

That’s when I met Charlie P. – a junior who took me under his wing and introduced me to the world of negative Pullups. He’d get a step ladder – I’d stand up until I could get my chin over the bar, he’d pull the step ladder away, and I’d try to slowly lower myself to the bottom of the pullup for at first 5 seconds, then it was 7 seconds then 10 seconds…by the time I reached 10 seconds I was able to do a pullup! I kept doing negatives in my routines – just like doing pushups on your knees after you can’t do anymore full body pushups – by junior year, I won the squad pullup competition with 51 pullups in 2 minutes – by the time I was at the Naval Academy, I led the rowing team with 35 pullups (without stopping – however, I was dethroned by some lightweight oarsmen who broke the 40 barrier – very impressive!) and at SEAL Team, I more than held my own as a 250lb/6’ 3” frogman banging out 62 pullups in the 3 set two minute challenge (you have two minutes, but can only touch the bar three times – add up all your reps and that’s your score – mine went something like 28 – 19 – 15)…my struggles on the pullup led me to think of a better way than using a step ladder – hence the swing arm of the Perfect Pullup.

That being said, if you find yourself at a plateau, get that step ladder out and start doing negatives – I promise you – if you do the work, you will be rewarded with success – the key is DON’T EVER GIVE UP – and don’t ever ever ever let the hecklers get the better of you – remember, Misery loves company – so let’em be miserable, while you Pull your way to victory!

CM – ALDEN

Rev'ing Up Your Rev Routine

Long time Rev'er Nancy had a question for me about something Stew Smith wrote on Charlie Mike, "Also arrange your workouts so you do your weights / PT first and then cardio last for better fat burning mode."

Question: When doing the entire BodyRev Essentials workout played straight through, the order is Legs, Cardio, Abs, Arms. Using Stew's philosophy, would it be worthwhile to do it Abs, Arms, Legs, Cardio? Was there a reason you had the Essentials workout in a certain order?

Nancy – here’s the short answer – the routine is about what makes you feel good…and what’s the easiest barrier to entry to start. I designed the REV workouts with the legs first, because I felt it was the easiest way to get started – you’re already standing so why not do a couple of lunges?? That was the thinking – that said – you should absolutely switch it up – if for no other reason than to break up the monotony of your workouts!

Let me know which combination you like most – and let me hear from the Rev'ers out there @getfit@perfectpushup.com - if you could design a Rev Routine, what would you like to see? Any details you'd like to share, like your age and fitness goals, what products you use, would be really helpful to us at Team Perfect.

CHARLIE MIKE -- ALDEN