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A nice quote from Greg Everett. This applies equally to problems in fitness training and tactical training.

“Being prepared for any random task is not the same thing as preparing randomly for any task.”

Barbell Training in the Military

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A military Physical Fitness Test is not designed to measure combat effectiveness, nor is it designed to measure combat readiness. Physical Fitness Tests are wellness assessments for hygiene designed to ensure a minimal level of fitness necessary to avoid medical problems, not for improved performance.

Here is how to do it better and actually improve performance.

Starting Strength and Barbell Training in the Military
Lt. Col. Christian “Mac” Ward


Fitness is Hygiene

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Hygiene [hy·giene]
conditions or practices conducive to maintaining health and preventing disease

Maintaining minimum physical fitness is a form hygiene and failing to do so is unhygienic.

P90X3 Results

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Four Buzzfeed staffers follow P90X3 for three months and report on their “gains.”

Starting advice to the 150 pound, 11% BF, 22 BMI male was there was “no need” to gain muscle mass or size, though it was suggested to the 140 pound, 8.8% BF male to gain a bit.

Results of 90 days were a few pounds lost among the females and a slight increase in size on the small male who is now almost 150 pounds (9 pounds gained) after three months. No report on any actual fitness or performance metric was taken or mentioned.

Rifle Shooting May Predict Your Lifespan


Simple Sitting Test Predicts How Long You’ll Live
Flexibility, balance and muscle strength are key indicators of longevity.
by Becky Lang
Discover Magazine November 2013

Brazilian physician Claudio Gil Araujo noticed long ago patients having trouble with motions such as bending down to pick up something off the floor or easily rising from a seated position indicated a loss of muscle, balance, and flexibility, all which indicate an increased chance of mortality.

Araujo eventually developed a simple test requiring no equipment called the Sitting-Rising Test. In a study published in the European Journal of Cardiology, Araujo had more than 2,000 patients ages 51 to 80 at at Clinimex Exercise Medicine Clinic in Rio de Janeiro take the SRT. The study concluded that people scoring less then eight points on the SRT were twice as likely to die within the next six years compared with those scoring higher and scoring scored three points or less indicated a 500% increased chance of dying within the same period compared with those scoring more than eight points. Each point increase in SRT score was associated with a 21 percent decrease in mortality from all causes.

To perform the SRT, sit down on the ground. Using no support is a perfect score of five. Using your hands or forearms on the ground or your body to help is a one point deduction for each contact. Appearing to lose balance is a half point. Then stand up, with the same scoring and deductions. Add them together for total score.

These illustrations from Discover Magazine shows how to perform the Sitting-Rising Test (SRT).

If you imagine a rifle in that woman’s hands, you’ll notice she basically assumed a cross leg sitting position. Being able to get smoothly into and out of a sitting position with a rifle in your hands and using minimal to no support to do so yields a high SRT score. As with your marksmanship, shooting seated from a bench is also harmful to your health.

Medical professionals have spoken. An ability to get into and out of rifle shooting positions indicates a maintenance of sufficient muscle, flexibility, and balance for a long, healthy life. Dry practice and live fire regularly from field shooting positions. It’s for your health!


Some research indicates strength training may be more effective for heart health and overall health than cardio, especially for older people.

Functional Fitness and Practical Shooting Skills


Observations from Jess Banda, Everyday No Days Off

Invincible Ignorance

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“Here’s the thing about invincible ignorance – it’s f**kin’ invincible. Leave it alone!”

Instead, use “vincible ignorance.” Just end run it. In other words, you’re not going to change misinformation if it’s already widely accepted.

When I was a full-time small arms trainer we called this “tribal wisdom”, nonsense blindly accepted from an idiot perceived as a “village elder,” usually a drill sergeant/instructor or a fellow Marine/Soldier that had previously deployed or served in a “high speed” unit. Rarely were their proclamations questioned. One simple but well-constructed range exercise would have settled the matter but nobody ever bothered or had enough sense to construct such a test.

Ironically, this good observation is coming from Greg Glassman and CrossFit, a group that has been known to make its own statements of invincible ignorance…. but anyway. The concepts stated in this video are good.

For some examples of CF flavored ignorance:–_Timeline.html

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