{"id":141,"date":"2023-03-20T17:06:35","date_gmt":"2023-03-20T17:06:35","guid":{"rendered":"https:\/\/blog.citrus-lime.com\/jaja\/?p=141"},"modified":"2023-03-20T17:11:01","modified_gmt":"2023-03-20T17:11:01","slug":"best-training-for-combat-fitness","status":"publish","type":"post","link":"https:\/\/blog.citrus-lime.com\/jaja\/best-training-for-combat-fitness\/","title":{"rendered":"Best training for combat fitness"},"content":{"rendered":"\n<p>Being physically fit is an important part of being ready for military combat.<\/p>\n\n\n\n<p>Whilst courses and training are taught and provided, you will also need to keep your fitness up when not in training\/on camp.<\/p>\n\n\n\n<p>But, first things first. In order to exercise you&#8217;ll need to warm up. This is made up of 3 phases:<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#fe5000\">RAISE<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Body temperature<\/li><li>Heart rate<\/li><li>Respiration rate<\/li><li>Blood flow<\/li><li>Joint fluid viscosity<\/li><\/ul>\n\n\n\n<p class=\"has-text-color\" style=\"color:#fe5000\">ACTIVE AND MOBILISE<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Activate key muscle group<\/li><li>Mobilise key joints and ROM used in the current activity.<\/li><\/ul>\n\n\n\n<p class=\"has-text-color\" style=\"color:#fe5000\">POTENTIATION<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>This phase of the warm-up will see a gradual shift towards the actual workout itself, and will normally involve specific exercises increasing intensity.<\/li><\/ul>\n\n\n\n<p>Now, to the actual exercise\u2026<\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#fe5000\">RUNNING<\/p>\n\n\n\n<p>An easy workout which is great cardiovascular health, which can be done with or without weight<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jog one mile in 7-8 minutes<\/li><li>Three sets of quarter-mile sprints in 90-100 seconds<\/li><li>Jog or walk a quarter-mile<\/li><\/ul>\n\n\n\n<p class=\"has-text-color\" style=\"color:#fe5000\">Six sets of:<\/p>\n\n\n\n<p>\u25cf\u00a0\u00a0Sprint an eighth of a mile<\/p>\n\n\n\n<p>\u25cf&nbsp; Jog an eighth of a mile<\/p>\n\n\n\n<p>  <\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#fe5000\">CROSSFIT<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized is-style-rounded\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/1-683x1024.jpg\" alt=\"\" class=\"wp-image-146\" width=\"152\" height=\"227\" srcset=\"https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/1-683x1024.jpg 683w, https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/1-200x300.jpg 200w, https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/1-768x1152.jpg 768w, https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/1.jpg 836w\" sizes=\"auto, (max-width: 152px) 100vw, 152px\" \/><\/figure>\n\n\n\n<p>High intensity interval training: increases strength, lung capacity, endurace and enhances body composition<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>10 chest to ground burpees<\/li><li>10 press ups<\/li><li>20 air squats<\/li><li>20 mountain climbers<\/li><li>20m lunge walk Repeat 3 times.<\/li><\/ul>\n\n\n\n<p>  <\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#fe5000\">STRENGTH TRAINING (upper body)<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hand-release push-ups (as many as possible in 3 minutes)<\/li><li>Pull-ups (as many as possible)<\/li><li>Reverse plank (hold for 1 minute)<\/li><li>Chair dips (as many as possible in 2 minutes)<\/li><li>Standing power throw (2-3 tosses in 3 minutes)<\/li><\/ul>\n\n\n\n<p> <\/p>\n\n\n\n<p class=\"has-text-color\" style=\"color:#fe5000\">STRENGTH TRAINING (lower body)<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized is-style-rounded\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/2-683x1024.jpg\" alt=\"\" class=\"wp-image-148\" width=\"253\" height=\"380\" srcset=\"https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/2-683x1024.jpg 683w, https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/2-200x300.jpg 200w, https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/2-768x1152.jpg 768w, https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/2.jpg 836w\" sizes=\"auto, (max-width: 253px) 100vw, 253px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Squats (as many as possible in 2 mins)<\/li><li>Deadlift (3 reps in 5 mins)<\/li><li>Lunges (as many as possible in 2 mins)<\/li><li>Kettlebell swing (10 sets of 10 reps with 1 minute rest in between)<\/li><li>Wall sit (hold for 1 minute)<\/li><\/ul>\n\n\n\n<p>Lastly, and arguably the most important is the cool down. It should consist of the following content for an overall cool down, focussing initially on the main muscle groups used during the activity to prevent injury.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pulse Rate Reduction<\/li><li>Joint mobility<\/li><li>Static stretching<\/li><\/ul>\n\n\n\n<p>Static stretches should be held for 25 \u2013 30 seconds and no more than two stretches per muscle group. The cool down should last between 8 &amp; 10 minutes.<\/p>\n\n\n\n<p>Get out there and get active, exertion is great but be careful not to overexert yourself.<\/p>\n\n\n\n<p>   <\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"125\" src=\"https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/01\/logo-1024x125.png\" alt=\"\" class=\"wp-image-46\" srcset=\"https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/01\/logo-1024x125.png 1024w, https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/01\/logo-300x36.png 300w, https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/01\/logo-768x93.png 768w, https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/01\/logo-1536x187.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center has-text-color\" style=\"color:#41580c\"><em>Jay Jay\u2019s was founded in 1993 by our team of former Police and Military personnel.&nbsp; We\u2019ve been manufacturing load-bearing equipment and supplying clothing for the military for thirty years.&nbsp; Our innovative, built-for-life products and industry-leading customer service have earned us an outstanding reputation that we\u2019re incredibly proud of.&nbsp;<br>Why not try for yourself?<\/em><\/p>\n\n\n\n<p class=\"has-text-align-center has-text-color\" style=\"color:#fe5000\"><a href=\"https:\/\/www.jayjaysbrecon.co.uk\/\"><em>Shop our range today.<\/em><br><br><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Being physically fit is an important part of being ready for military combat. Whilst courses and training are taught and provided, you will also need to keep your fitness up when not in training\/on camp. But, first things first. In order to exercise you&#8217;ll need to warm up. This is made up of 3 phases:<\/p>\n","protected":false},"author":117,"featured_media":143,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_tribe_ticket_capacity":"0","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[35],"tags":[27,30,36,8,19,5,10,37,23],"class_list":{"0":"post-141","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-army","9":"tag-combat","10":"tag-combat-fitness","11":"tag-fitness","12":"tag-jayjays","13":"tag-men","14":"tag-military","15":"tag-the-best","16":"tag-women"},"featured_image_src":"https:\/\/blog.citrus-lime.com\/jaja\/wp-content\/uploads\/sites\/73\/2023\/03\/soldiers-unused-pic.jpg","author_info":{"display_name":"jayjay","author_link":"https:\/\/blog.citrus-lime.com\/jaja\/author\/jayjay\/"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/posts\/141","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/users\/117"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/comments?post=141"}],"version-history":[{"count":3,"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/posts\/141\/revisions"}],"predecessor-version":[{"id":149,"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/posts\/141\/revisions\/149"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/media\/143"}],"wp:attachment":[{"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/media?parent=141"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/categories?post=141"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.citrus-lime.com\/jaja\/wp-json\/wp\/v2\/tags?post=141"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}