Tactical Training Tips: 9 Training Tactics to Stay Fit and Healthy
Tactical Training Tip 1
CORE STRENGTH Abdominal crunches are a classic core strength exercise: ONLY WHEN DONE CORRECTLY! Lie on your back and place your feet on a wall so that your knees and hips are bent at a 90-degree angle. Tighten your abdominal muscles. Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths. Return to the start position and repeat. With eyes closed, deep breaths should be taken so that the blood circulation will be activated and the mind prepares itself for some physical work. During this procedure the stress should be concentrated on the belly region which will strain the abdominal muscles to expend energy.
Tactical Training Tip 2
LOSE THE WEIGHT BELT When using a weight belt, your lower back muscles get bound. This prevents the development of strength which is what weight lifters are after so belts become counterproductive. When one starts to rely on a belt, then your abdominals are not working as hard. Body builders may still need to use weight belts when lifting incredibly high weight on exercises such as squats and dead lifts.
Tactical Training Tip 3
INCREASE YOUR BENCH PRESS Want to increase your bench? Here’s a very cool little trick, try looking at your dominant hand, but don’t turn your head. Mind over muscle! Give it a try…
Tactical Training Tip 4
BUILD A BETTER BACK When doing lat pull downs or pull
ups…do not place your thumb around the bar, instead, place it on top,
alongside your index finger. This will cause you to use the muscles in your
back more and your arms less.
Tactical Training Tip 5
WANT A SIX-PACK? WORK YOUR LEGS Squats and dead lifts build your abs. Research shows that these two exercises force your abdominal muscles to do a significant amount of work to maintain your posture. Also remember you will never see your abs without the proper diet. Abs are made in the kitchen as well as the gym.
Tactical Training Tip 6
SAY GOODBYE TO BACK PAIN Every time you perform abdominal exercises, do a set of lower back exercises. Focusing only on your abs can lead to poor posture and lower back pain. The key is to keep a balance between the opposing muscles.
Tactical Training Tip 7
IMPROVE YOUR MAX Before you try lifting your max weight, load the bar with 20 to 30 percent heavier than what you usually lift. Then simply lift it off the rack, hold for 1 to 2 seconds, and put it back. Wait 3 to 4 minutes, and then lift with your true weight. It will feel noticeably lighter. However, do not attempt this without a spotter.
Tactical Training Tip 8
SPEED UP RECOVERY The next day following a hard workout, using a light weight, train the same group of muscles. Choose a warm up weight and do two sets of 25 repetitions. This will help deliver more blood and nutrients into your muscles for faster repair.
Tactical Training Tip 9
SMART SQUATS During the squat, particularly heavy squats, your knees have a predisposition to shift inward. This is bad because your feet are planted and you NEVER want your knees to descend anywhere else except directly over your feet. Make sure to move or force your knees outward in line with the angle of your feet.