This text was sent to our FitForce Newsletter readers 1 Aug 2016.
Bob probably wasn't telling "fish stories" in this photo, but he loved to tell stories. For all of the years I taught with him, I marveled at both his experiences and his ability to weave them into whatever lesson he was teaching. As many of the readers of this newsletter know, "Hoff" was hugely accomplished: Bobby ran for one of America's great distance coaches, Frank Gagliardi, when both were at Roselle Catholic High School in Roselle, NJ were Bobby grew up; while at RCHS, Bobby and three of his teammates won national championships in the distance medley and two-mile relays in the same year; The United States Military Academy at West Point was the next stop for Bob and a place he would return to often throughout the years to teach, coach, and later to visit. Bob had an illustrious career in the Army: he was a decorated combat veteran of the Vietnam War; he spent most of his 22 years in the Rangers including a stint as Director of Training at the Fitness School at Ft. Benjamin Harrison and later as Commander of the 4th Ranger Training Battalion at Ft. Benning, Georgia; Bob retired as a Lt.Colonel.
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Law & Order Magazine 2011
(Reprinted with permission)
In Part 1 of this series, we reviewed the obvious and discreet differences between men and women in many facets of the human body and mind, whether referring to everyday people, police officers, or hardened criminals. Women in law enforcement have to work alongside and get along with their male colleagues; they also must pursue and fight with oftentimes faster and stronger male criminals. Therefore, ladies on the job may want to consider training not only harder but also smarter to earn respect from peers - and more importantly - win violent confrontations with criminals. In Part 2, Kathy provides a workout plan for use if an officer had only 15 minutes each day for exercise, push ups (and variations), pull ups (with assistance and without if possible), a few core exercises, and a 3D Dumbbell Matrix1 would be the activities of choice. Here are some other examples, as well as the 3D Dumbbell Matrix in detail:
Like many of you, I like to push myself. As I noted in the Conan Introduction, I was working at a very fast pace and was juggling multiple assignments. I also had a wife in LE and children. Needless to say and as many of you know, this was a very taxing situation and a set-up for what became a downward spiral of physiological destruction.
I'd like to talk about the science behind my then impending downfall. In order to better explain the situation it's important to have a basic understanding of the physiological systems involved, specifically the endocrine system.
The endocrine system is responsible for just about everything you do. It handles sleeping, both the quantity and quality. It handles your immune response to disease. It handles the day to day ridding of bacteria and viruses in your blood. It regulates your body temperature. It regulates your mood. It regulates your sodium/potassium level inside your cells. It handles how your body processes and utilizes carbohydrates. It regulates inflammation inside your body and your body’s response to it. It regulates the water inside your cells and inside your blood. It helps us maintain mental focus. It handles your body's response to stress at the gym, releasing Testosterone, Human Growth Hormone, Insulin Growth Factor (IGF1). It handles your response to stress, readying you for a fight at a moment’s notice. It regulates your sleep, your digestion, your growth, body temperature. In short, it's huge!
I ate big, worked big, played big and shit big.
I ate three different entrees for breakfast when I went out with the guys. I played contact sports and loved chasing Thugs through city streets. I liked movies with Arnold Schwarzenegger, guns and explosions. I loved big dogs, the bigger and droolier the better. I loved working out. If 200lbs was good for me then 225, 250...300 had to be just that much better (which definitely explains my myriad of injuries over the years).
Throughout my life I played contact sports, not very well, but the more contact the more I liked it. I wasn't a finesse guy. If a hammer worked a bigger hammer worked better. I once attempted to repair a DVD player in college this way. Needless to say that didn't turn out well.
My favorite movie line of all time is when Conan the Barbarian is asked “what is best in life?” and he replies in his German/Austrian accent “To crush your enemies. See them driven before you. And hear the lamentation of their women.” Truly, what could be better?
Law and Order 2011
(Reprinted with permission)
There are both obvious and discreet differences between men and women in many facets of the human body and mind, whether referring to everyday people, police officers, or hardened criminals. Not only do women in law enforcement have to work alongside and get along with their male colleagues, but also with respect to physiological differences female officers must pursue and fight with oftentimes faster and stronger male criminals. Therefore, ladies on the job may want to consider training not only harder but also smarter to earn respect from peers - and more importantly - win violent confrontations with criminals. This article will address some of the physiological differences between men and women, how they can affect physical performance, and how to train to overcome some of the discrepancies.
We will be heading out to Dodge City, KS for a Coordinator Course August 18 – 20, 2014. For information about the local arrangements or general information, please contact Sgt. Jerad Goertzen, 620/225-8126 or email email@example.com.
For details about payment or registration, please contact the FitForce office at 978/745-3629.
Recently I received an inquiry as to the correct order for fitness test battery items. Specifically, a Coordinator we trained was asked by fellow officers "why don't we do the 1.5 mile run first THEN do the 300? Agency X does it that way." It's a great question and one that comes up pretty frequently, in some instances, after a client unilaterally changes the sequence. The sequence of tests has a solid rationale and is not simply based on the way things have always been done.
As some of our loyal followers (Hi, Mom) have noticed, our blog-output has until recently dried up. The last number of months have been extremely busy with contract work. We wrapped up a validation study for the Air Force Security Forces Command in 2011 while starting another for the Department of Energy. FitForce is
currently working under a service agreement between DOE and Innovative Technology Partnerships in Albuquerque, NM to develop and validate standards for the Office of Secure Transportation. Using a similar contracting vehicle, we have teamed up with PDRI to assist in identifying standards for Customs and Border Patrol's Tactical Unit (BORTAC).
With the exception of more recent litigation , most of the fitness related challenges to agencies over the years have resulted from their approach(s) to testing and not the validity of the standards per se. The inconsistent application of standards/policies/procedures like testing special people behind closed doors, selectively applying standards, allowing extra chances to some but not all, and arbitrarily altering tests and or standards are all more likely to get an agency in hot water than a valid test battery.
This is part of the reason we have begun to offer testing services for our clients and others.