Max shares his insights on the importance of holding your breath longer underwater. His expertise in breath control has become a crucial aspect of his profession, and he believes it should be equally valuable for others. Let's delve into his tips and expand on how you can incorporate them into your routine.
Max's Tips on Increasing Breath-Holding Ability:
“While it's obviously impossible to increase the physical size of your lungs, it is possible to train them to be more efficient in taking in and using oxygen. This allows a person to breathe in more air and hold it longer. Increased lung efficiency also leads to a healthier lifestyle because the body can better use the oxygen it takes in.”
In order to increase breath holding and general health, Max highlights the importance of training your lungs to be more efficient at absorbing oxygen. Although you cannot alter the size of your lungs, you can improve their performance. Max advises concentrating on taking full, deep breaths that involve the belly as opposed to the shoulders and chest.
Additional Tip: Consider practicing deep inhalations for about 20 seconds before exhaling, gradually building lung efficiency.
Factors Affecting Breath-Holding Time:
Max lists variables including water temperature, work rate, and personal fitness levels that might affect how long a breath is held. Comprehending these aspects enables you to customise your training for the best outcomes.
Additional Insight: Be mindful of your surroundings and fitness level when practising breath-holding exercises.
Breath-Holding Exercises:
Max provides practical exercises to extend breath-holding capabilities:
Additional Exercise: Practise breath-holding exercises in a controlled environment before moving to water.
Pool Exercises for Advanced Training:
Max introduces pool exercises to take your breath-holding skills to the next level:
Additional Pool Tip: Stay still while holding your breath to conserve oxygen.
Conclusion:
The benefits of improving lung capacity and breath-holding skills are numerous, regardless of the motivation behind the training—personal challenges, fitness goals, or careers. Under Max's direction, breath control can be improved in a well-rounded manner by combining land workouts and aquatic training. Who knows, maybe knowing these techniques can come in handy in an emergency and save someone's life. Thus, inhale deeply, heed Max's guidance, and embark on a more wholesome, breath-controlled way of living.
Always consult your doctor before attempting any physical exercise.
]]>We'll go over some tactical advice in this blog article that will not only improve your outdoor experience but also keep you secure and prepared for anything. So take your equipment and let's explore the realm of conquering difficult terrains!
1. Select the Proper Footwear
Your choice of footwear is one of the first things to take into account when navigating difficult terrain. It's essential to spend money on sturdy, high-quality boots that offer great traction and ankle support. Comfort and safety on the path are ensured with boots like our best-sellers, which are made to withstand adverse conditions.
To keep your feet dry in muddy or damp terrain, make sure your boots are waterproof as well. Wearing the right shoes will protect your feet and give you stability on uneven surfaces.
2. Plan Your Route
Make sure to thoroughly plan your itinerary before starting your excursion. Do some research on the landscape, the weather, and any potential dangers. Apps and maps made for hikers and other outdoor lovers can be useful resources for organising your trip.
Consider the distance you'll be travelling, the anticipated travel time, and probable rest stops when making your plans. Give a trusted person a copy of your itinerary so they will be aware of your whereabouts in case of an emergency.
3. Pack Smart
Effective packing is a skill that can make all the difference when negotiating difficult terrain. Here are a few advices:
Essentials: Make sure you have the essentials, including a multi-tool, compass, map, first-aid kit, and headlamp with additional batteries.
Clothing: To adjust to shifting weather conditions, layer your clothing. For a variety of outdoor activities, our tactical gear collection offers a wide selection of possibilities.
Hydration: If you intend to replenish from natural sources, keep yourself hydrated by carrying enough water and using purifying techniques.
Food: Bring granola bars, almonds, and dried fruit as energy-boosting snacks.
4. Learn Navigation Skills
For hard terrain, knowing how to use a map and compass is an essential ability. The ability to navigate via traditional methods can save your life because GPS systems are useful but prone to malfunction. To improve your abilities and increase your self-assurance in the vast outdoors, think about enrolling in a navigation course.
5. Safety First
Your primary goal should always be safety when negotiating difficult terrain. Here are some safety tips:
Buddy System: Hike or explore with a partner whenever you can. It's more pleasurable and safer.
Stay Informed: Monitor weather reports and be ready to alter your plans if the situation becomes hazardous.
Emergency Comms: When you need emergency assistance right away, keep a satellite communicator or an emergency beacon with you.
6. Master Terrain Specific Techniques
Different approaches are needed for various terrains.
Rocky Terrain: To maintain stability, move like a crab and monitor your step to prevent ankle injury.
Muddy Ground: Move carefully and slowly, and use trekking poles for stability.
Steep Slopes: Slopes that are too steep to ascend or descend smoothly should be zigzagged.
7. Practice & Build Stamina
It can be physically taxing to navigate difficult terrain. You may increase your stamina and endurance by working out regularly and doing practise hikes. Start on easy paths and progress progressively to more difficult terrain.
While navigating difficult terrain might be thrilling and difficult, you can overcome any area with the correct information, abilities, and tools.
Recall that planning is essential. Pick the appropriate footwear, map out your route, pack wisely, and put safety first at all times. Whether you're an expert outdoors person or a tactical expert, managing difficult terrain is a talent that can further your adventures.
Find Your Fit
Let's face it, no one size fits everyone. Your field performance may be made or broken by how well your tactical pants fit. Tactical Source is aware that various professionals have various body types and preferences, thus we provide a variety of fits to accommodate everyone.
Standard Fit: The normal fit is your go-to if you want a traditional, comfortable fit that allows you to move freely without being overly loose. These pants are ideal for a variety of situations since they strike a balance between movement and a polished appearance. Example of standard fit:
5.11 Tactical Stryke Pants --> Click here
Athletic Fit: The athletic fit is the best option for people with active lifestyles who require a pair of pants that move with them. These trousers are perfect for people with a more muscular build because they are slightly tapered and provide extra space around the thighs. Example of athletic fit:
Under Armour Enduro Cargo Pants --> Click here
Slim Fit: For individuals who desire a contemporary and fashionable appearance, the slim fit is streamlined and sleek. These pants are an excellent option for those who value both looks and performance because they are tailored closer to the body without sacrificing comfort or usefulness. Example of slim fit:
5.11 Defender Flex Slim Fit Pants --> Click here
The Fabric Factor
Your pants should be just as durable as you are when you're working outside. The selection of fabric plays a role in this. Tactical Source has carried out the necessary research to make sure that our tactical trousers are made from the most resilient and useful materials.
Ripstop Fabric: This material is revolutionary. It is knitted using a unique method that prolongs the life of your pants by preventing small tears from growing into larger ones. The lightweight, breathable, and speedy drying properties of ripstop fabric make it ideal for use in these high-intensity settings.
Stretch Performance Fabric: Our stretch performance fabric is the best option for professionals that need a wider range of motion. These pants allow you to move freely, preventing clothing from limiting your ability to accomplish important duties.
Teflon Coating: Spills and stains are a given in the workplace. Since Teflon repels liquids and stains, many of our tactical trousers include this feature, keeping you appearing professional even in the messiest circumstances.
Work Requirements and Practicality
Your pants should be able to withstand the demands of your job. Our tactical pants are packed with features that make your life easier because Tactical Source is aware of the special needs of first responders.
Pockets, Pockets, Pockets: Having quick access to your gear is essential when you're on the move. With several pockets strategically placed throughout, our tactical pants make it easy to carry everything from a torch to a multitool. Pants with plenty of pockets:
Reinforced Knees: Many first responders spend their days crawling, crouching, and kneeling. Because of this, the knees of our tactical pants have been strengthened to add strength and protection in these high-stress locations.
Articulated Design: We are aware that your pants shouldn't restrict your motion. Our pants frequently have an articulated construction to ensure that you can bend, stretch, and move freely and pleasantly.
Although they might not be the first item that springs to mind when considering first responder clothing, tactical pants are a crucial component. Your comfort and performance in the field can be dramatically impacted by the correct fit, materials, and features.
The Importance of Tactical Fitness
Functional strength, endurance, and mental toughness are the key components of tactical fitness, not building a body that is ready for the beach. First responders must function under pressure, which necessitates a multifaceted approach to fitness. Here are some important factors to think about:
1. Strength Training: The cornerstone of tactical fitness is a sound strength training regimen. Compound exercises like squats, deadlifts, push-ups, and pull-ups should be your main focus. These workouts work a variety of muscle groups and simulate motions you might see on the job.
2. Cardiovascular Conditioning: It's important to be able to exercise yourself continuously for a long time. Improve cardiovascular endurance by combining steady-state cardio (such as jogging or cycling) with high-intensity interval training (HIIT).
3. Mobility and Flexibility: First responders must be quick on their feet and flexible. Yoga, mobility drills, and stretching assist maintain flexibility and lower the chance of accidents.
4. Mental Resilience: Mental fitness is just as important for tactical fitness as physical fitness. To maintain mental clarity and handle stress, try practising mindfulness, deep breathing, or meditation.
5. Proper Nutrition: A balanced diet gives your body the energy it needs to function at its best. To support your active lifestyle, give priority to lean proteins, whole grains, fruits, vegetables, and healthy fats.
6. Rest and Recuperation: Your body requires time to heal. Be careful to get enough sleep and give yourself plenty of time to recover between challenging workouts.
Quick 15-Minute Workout
We are aware that time is frequently a luxury for first responders. Try this 15-minute exercise if you need to work out quickly and effectively but are short on time. It can be done anywhere and needs little equipment:
Warm-up (3 minutes):
Circuit (12 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Complete the circuit three times.
Cool-down (2 minutes):
Remember, the key is intensity. Push yourself during the exercise intervals, and make the most of your short workout.
Conclusion
Your workout routine must be flexible and effective. Making the most of your available time while concentrating on functional strength, endurance, and mental clarity are the key components of tactical fitness rather than spending hours in the gym. Keep in mind that by placing an emphasis on your fitness, you are investing in both your wellbeing and the safety of people you serve. This is in addition to improving your performance.
Prepare yourself, remain dedicated, and remain tactical!
Disclaimer: To guarantee your safety and wellbeing, it is imperative to speak with a healthcare expert before beginning any new exercise routine, especially if you have any pre-existing medical concerns.
Any operation or outdoor trip requires the use of tactical footwear. It offers the warmth, security, and support required to keep you going even under the most trying circumstances. Whether you're in the military, a member of law enforcement, or an outdoor enthusiast, choosing the best boots is crucial for your performance and safety.
Prior to entering the world of tactical footwear, it's crucial to take your mission's unique requirements into account. Are you going to be in a city, a rainforest, or a desert environment? Every mission type calls for a different set of traits and qualities in your boots.
When selecting tactical footwear, keep the following factors in mind:
The rigours of your assignment must be able to be handled by your boots. Look for boots with a strong sole, reinforced stitching, and high-quality materials like leather or nylon.
When you spend a lot of time on your feet, comfort is crucial. Look for boots with support for your arch, cushioning, and a good fit. Try them on while wearing the socks you'll be using for your assignment.
It's essential to have stable traction, especially on slick or uneven terrain. For the best traction, look for boots with an outsole that is non-slip and multidirectional lugs.
Depending on your task, you can run into muddy or rainy terrain. Blisters and other foot issues can be avoided by wearing boots that are waterproof.
Injury prevention is mostly dependent on adequate ankle support, particularly during demanding exercises. A high-top design and features like ankle padding and a tight lacing system are things to look for in boots.
Your performance may be considerably impacted by the weight of your footwear. When selecting boots, keep in mind the needs of your assignment and create a balance between weight and durability.
Breathability is essential in hot, muggy conditions to avoid excessive perspiration and discomfort. In order to keep your feet dry and comfortable, look for boots with ventilation characteristics.
You might require boots with specialised qualities like flame resistance, electrical hazard protection, or puncture resistance depending on the demands of your operation. Consider your needs and make a decision.
It's important to make a thoughtful decision while picking the best tactical footwear. Prioritise elements like strength, comfort, traction, and ankle support while also taking into account the particular requirements of your mission. You can be ready to take on any assignment or outdoor activity by making an investment in high-quality boots that fit your needs.
You can view our range of boots here --> Click Here
]]>Understanding Tactical Land Navigation
The ability to navigate and orient oneself in unknown terrain utilising a map, compass, and simple instruments is known as tactical land navigation. This ability enables people to analyse geographical landmarks, natural features, and curves to pinpoint their exact location, as opposed to relying exclusively on technology. Tactical land navigation not only fosters a stronger bond with the environment but also acts as a backup plan in the event that technological equipment malfunctions or a signal is lost.
Essential tools For Land Navigation
Maps: For land navigation, a topographic map is an essential tool. The topography is accurately shown, down to the height variations, rivers, ridges, and other essential elements for route planning. Learn the scales and symbols on maps so you can comprehend the landscape with accuracy.
Compass: Your navigational aid, a trustworthy compass can help you find your bearings and line up your map with the topography. Learn how to use azimuths and cardinal directions to navigate, calculate a course, and take bearings.
Protractor: A protractor is a tool used to measure angles and plot precise bearings on a map. For triangulation and dead reckoning procedures, this instrument is crucial.
Pacing Beads: Pacing beads are used to measure the length of time spent walking. They assist you in keeping an accurate pace count and calculating distance travelled.
Watch: Timekeeping and calculating travel speed, which are vital elements in navigation calculations, require the use of a watch.
Land Navigation Techniques
Orienting the Map: Align your map with the topography of the area to start. Make sure the north on the map coincides with magnetic north using your compass. For precise navigation, this action is essential.
Dead Reckoning: Using a known beginning point, your direction of travel, and the distance travelled, you can estimate your position using this method. It's a necessary ability for keeping track of your general position when travelling.
Triangulation: You can find your location where the lines on the map connect by selecting at least two unique landmarks and using your compass to calculate their bearings.
Aiming Off: Intentionally deviate to the side when travelling towards a linear feature, such as a road or river. By doing this, you can be sure to hit the feature and avoid overshooting it.
Hand Railing: Maintaining a straight path and lowering your risk of getting lost can be accomplished by using a noticeable linear feature (such as a ridge or stream) as a guide to your objective.
Back Bearings: If you're unsure of where you are, spin around and look for a landmark to get a back bearing. This gives you a point of reference to double-check your assertion.
Learning tactical land navigation is a satisfying endeavour that gives you freedom, self-assurance, and a strong bond with nature. Even as technology develops further, the age-old ability to navigate using a map and compass is still a crucial skill for anyone heading into the vast outdoors. You may start your trips knowing you have the abilities to confidently navigate through various terrains by learning the fundamentals of map reading, compass work, and using different navigation strategies. Therefore, the knowledge you obtain from this guide will certainly improve your outdoor adventures and help you become a master navigator whether you're hiking through thick forests, crossing undulating hills, or travelling through wide deserts.
]]>One of the best-reviewed tactical backpacks available is the 5.11 Tactical AMP 12 Backpack. It is made for outdoor enthusiasts who require a dependable and adaptable backpack to carry all of their necessities. In this in-depth study, we'll examine the 5.11 Tactical AMP 12 Backpack's unique features, style, comfort, and adaptability.
FEATURES & DESIGN
The 5.11 Tactical AMP 12 Backpack is made to last thanks to its sturdy construction and adaptable layout. It has numerous pockets and compartments to hold all of your necessities, including a hydration pocket, MOLLE webbing for securing extra gear, and a front-mounted kangaroo pouch. For additional comfort and support, the backpack has a padded back panel and shoulder straps.
COMFORT & ERGONOMICS
With features like a padded back panel, shoulder straps, and waist belt for increased support, the 5.11 Tactical AMP 12 Backpack is made for optimal comfort. The backpack also has a mesh construction that is breathable, which minimises sweating and discomfort during prolonged use. Even when completely laden, the backpack is easy to carry because to its ergonomic design, which uniformly distributes weight across the body. The straps on the backpack can be adjusted so that they are more comfortably tailored to match your body.
VERSATILITY & CAPACITY
The 5.11 Tactical AMP 12 Backpack is a very adaptable bag that can be used for a variety of outdoor pursuits, including business and travel as well as hiking and hunting. You can conveniently store and retrieve all of your necessities thanks to the numerous pockets and compartments. The backpack has several pockets for hydration, electronics, and other items in addition to its spacious main space. You can attach additional equipment and accessories to the MOLLE webbing system, enhancing its versatility. The backpack's enormous capacity gives you plenty of room to hold all of your necessities. The 5.11 Tactical AMP 12 Bag has you covered whether you're going on a multi-day journey or just need a dependable backpack for work.
]]>The 5.11 Tactical ATAC 8" Boots are quite comfortable. They have a cushioned footbed that aids in reducing foot fatigue, as well as a padded tongue and collar. Additionally, an Ortholite sockliner was incorporated into the design of the boots to aid in wicking away moisture and keeping your feet dry. As it helps to avoid blisters and other foot irritations, this is particularly crucial for individuals who operate in wet or rainy situations.
The adaptability of the 5.11 Tactical ATAC 8" Boots distinguishes them from other tactical boots available on the market. They are appropriate for a variety of tasks, such as training, patrolling, and trekking. The boots are a wonderful option for damp or rainy weather because they are also water-resistant.
Overall, the 5.11 Tactical ATAC 8" Boots are a superb option for anyone searching for a tough, comfy, and functional tactical boot. For anyone looking for boots that can bear the demands of a tactical profession, these are definitely worth the expense.
]]>Tactical vests are worn by those that serve and protect us—military, law enforcement, first responders, security personnel, and firearms instructors are just a few of the professions that rely on tactical vests to keep them safe while doing their job. Some might argue that the tactical vest is one of the most important pieces of gear that someone could have. After all, it’s the basic foundation for the accessories, small equipment, and tools that you need to have easily accessible while you’re on duty.
If you’re someone who is new to tactical vests or just purchased a new one, there are some key tips in setting up your vest so that it has everything you need to work at peak performance. Each vest will be personally tailored to what job or task you’ll be using it for, however, there are a few guidelines to keep in mind when setting up your tactical vest.
First and foremost, you’ll want to make sure that your vest is the proper size and fit. An ill-fitting tactical vest can actually hinder its effectiveness and your performance—not to mention, it can be uncomfortable. If you have a vest that is too small, it doesn’t provide ample protection, and if it’s too large, it can slow your movement. Have someone take your measurements and opt for one that most closely fits those numbers—many tactical vests are adjustable, so small adjustments here and there are generally no problem.
Next, it’s all about prepping for the job at hand. There are hundreds of options when it comes to adding attachments and accessories to your tactical vest—holsters, clips, and pouches, to name a few. It’s quite easy to want to over prepare or over accessorise your vest, but it’s crucial to think about efficiency when prepping your tactical gear. Some common pieces of tactical gear that you might need to consider are handcuffs, pepper spray, flashlight, keys, baton, or an extra magazine. Make a list of every piece of gear that you’ll need in your vest and see where you can consolidate with your pouches or other accessories—for example, if you know you’ll only need two extra magazines, find a pouch or holder that only holds two and no more. This ensures your vests efficiency and also allows another open space to be used for something else.
Once all the equipment and tactical gear are configured on the vest, the work isn’t quite done. Why? Because now it’s up to you to memorize and master your vest. Practice makes perfect and now it’s time to get to know your tactical vest inside and out. Split-second decisions need to be made in life-and-death situations, so the last thing you want to do is fumble around looking for what you need. Familiarize yourself with your vest and it’s tactical gear so that it trains your muscle memory and it becomes second nature.
]]>- 5.11 Tactical Stryke Pant – This option of 5.11 Tactical pants is by far one of their most popular. A perfect combination between functionality and comfort, they are made from breathable and durable material with heavy-duty reinforced construction and a Teflon finish for water and stain resistance. You’ll find plenty of storage with 12 pockets including two double-deep cargo pockets. The stretch fabric and self-adjusting waistband ensure comfort all day long.
- 5.11 Tactical ABR Ripstop Pant – From everyday use to a day of operations, the ABR Pro Ripstop Pant is the reliable option you can depend on. Made from 65% polyester, 35% cotton, and a Teflon finish, the lightweight fabric has optimal flexibility and strength. There are 8 convenient pockets, including strap-and-slash seat pockets, and front thigh-high pockets, perfect for a cellphone or extra magazine round. These pants are a great professional tactical option.
- 5.11 Tactical Apex Pant – Built with premier construction and materials, the 5.11 Apex Pant’s stretch canvas boasts comfort, flexibility, durability, and mobility. What more do you need in tactical pants? This model also has plenty of pockets, ten in total, including a hidden waistband pocket for a handcuff key, and a flex-cuff pocket inside the front waist. Users will also appreciate the extra reinforcement just where you need it, like the articulated knees, reinforced knife clip area, and seven reinforced belt loops.
- 5.11 Tactical Cotton Canvas Pant – You really can’t go wrong with the original model of 5.11 Tactical Pants. Users will find optimal comfort with durability thanks to being made with 8.8 oz of 100% cotton. Running, hiking, climbing, and carrying heavy items are no match for this dependable and rugged design—it’s no wonder it has become a favorite for law enforcement, fire professionals, and military personnel. Both the knees and rear are reinforced and there are seven pockets, including a D-ring, for plenty of storage. This OG design is a quality-grade tactical pant you can depend on.
]]>
These Merrell tactical boots are super lightweight and feature their legendary COMFORTBASE™ contoured foot design with breathable foam, cradling your feet for all-day comfort with the feel of an athletic shoe. Additionally, the side-zip closure allows wearers to quickly and easily slip the tactical boots on and off. Keeping the soldier and police officer in mind, the Merrell MQC Patrol Boots boast incredible shock-absorption with the brand’s Air Cushion Viz that also cradles and supports the heel.
The bellows tongue in these exceptional duty boots can assure that no debris will make its way inside, and the Merrell M Select™ DRY membrane completely seals out water while still allowing your feet to breathe. On the bottom of the boot, users will notice the Merrell M Select™ GRIP rubber outsole, providing outstanding grip for both wet and dry environments.
Overall, the Merrell MQC Patrol Side-Zip Boots are seriously impressive and are a superb choice for anyone requiring a military boot or for those that simply want a tactical-level boot for everyday use. Dependable and tough—Merrell did not disappoint with this top-notch model.
]]>Known to be one of the most durable and preferred fabrics on the market for tactical apparel, the UTP Flex Pants are made with nonelastic NyCo RipStop fabric. Helikon-Tex wanted to ensure that the pants still provided flexibility and freedom of movement for the user, which is why they added VersaStretch elastic panels in both the back neck and crotch area. When it comes to keeping a low-profile, these tactical pants are an optimal choice. The cut and placement of the pockets help maintain a civilian look while still having the functionality of combat pants – with room for all of your on-person gear and essentials. Plus, the wide belt loops allow for a belt up to 50 mm – which includes all of Helikon-Tex’s tactical belts.
The smart design of the Helikon-Tex UTP Flex Pants includes 10 pockets overall:
Two classic front pockets – edges are reinforced against abrasions from flashlight and knife clips
Two cargo pockets on thigh – closed using reversed YKK zippers
Two front flapped pockets for small electronics or AR magazine
Two slim back pockets
Two wide back pockets
The thoughtfully-designed combat pant comes in 8 colour options including three camo patterns and Helikon-Tex’s sizes stray away from your typical American-based sizes – choose from S through XXXL with regular/long/X-long length options.
Overall, the Helikon-Tex UTP Flex Pants are practical, durable, and can be worn on an everyday basis. Both on and off duty – you’ve found your new go-to pair of tactical pants.
]]>Users of the 5.11 Tactical RUSH 2.0 bags will notice that the MOLLE webbing system has remained the same, however, there is now an added third row of velcro in the centre for multiple or larger patches. The pockets and compartments remain the same in both versions, but users will notice a couple of practical and useful additions. In 5.11’s upgraded RUSH version, there are now rain flaps over the zippers of both large compartments – the side pockets continue to have rain flaps as well. You’ll also notice that the three loops previously found on the RUSH series bags have now been omitted.
Turning the bag around, 5.11 changed the location of the buckle on the shoulder straps as well as making the straps slightly wider. This now allows for the straps to be tightened an additional 7.5 cm (3 in) and provides better comfort to the user. Also adding to the comfortability of the packs, the upgraded tactical RUSH bags now have rubber panels along the lumbar region of the back – this also prevents the bag from sliding or moving around.
On the bottom of the bag, users will find rubber pads and a 3.75 cm (1.5 in) loop at the base of the shoulder straps. You’ll also notice four new lashing points – perfect for adding a sleeping bag or tent.
The bottom line is that 5.11 has perfected the tactical bag and it comes in the form of the new and upgraded Tactical RUSH series. There’s no doubt that these tactical packs will be a fan favourite until 5.11’s next ingenious upgrade.
]]>Pack marching is a key component of any Selection where loads tend to vary from 25kg to 80kgs depending on the task, phase or type of selection. For me, pack marching or stomping has been, by far my lease favourite military activity to do. This is due to a number of reasons, from having short legs to never actually been told how to set up a pack before ripping in.
Having learnt a lot of hard lessons over time it’s important that prior to starting any pack training activity you ensure that you have the correct gear and that it is set-up correctly.
Setting-up your pack then packing your pack will become an important skill to have in the military and for many none military hobbies you may have that required you to move a heavy pack over long distances (hunting, hiking ect.). In the military you will potentially have to carry equipment, but you will also have to survive and fight out of your pack. It is an art to identify exactly what you will and will-not need, then pack the essentials in a way which will suit the task or mission because it is important to have critical equipment placed where it is easily accessible yet secure. This will come with experience and trial-and-error. I always have the chocolate and sweets easily accessible.
So with all that in mind, the most important thing is to ensure that your backpack is fit-for-purpose. I.e. designed for military rucking, hunting or hiking and able to be modified to your needs. The key components to be aware of are: capacity (litres), comfort, functionality (pouch placement), weight, frame-size and waist-band.
Make sure you do your research for task you are undertaking and get the pack that best works for you. Once you’ve got the pack you want “test and adjust”.
For carrying heavy loads the waistband or hip-straps are a must. To protect your back, the weight of your pack must be distributed between your shoulder straps and your hips and as close to your back as possible This will go a long way towards enabling you to carry heavier and for longer. Things like water cantinas in external pack pouches will drive the pack backward towards the ground and really make you hurt as I found out on selection.
Good worn in boots are a must and like anything else you’ve just got to put the time in to get better at it. The crawl walk run method is recommended here. Find yourself a good program that’s tailored to pack marching and increase the weight of the pack over time. If you’re going to run a marathon you don’t run 42km on day one of the program. The same goes with pack marching increase the weight safely and slowly and over time the speed will come but if I’m honest it never really gets easy.
Enjoy guys.
You can follow Max here on Instagram
]]>With 60 liters of capacity, this versatile backpack has a spacious main compartment and an impressive amount of additional pockets to hold all of your gear. Using 500D nylon for the main body and a 1050D nylon for the base, 5.11’s RUSH 100 has no problem standing up to the elements. For the frame of the backpack, you’ll find custom aluminium with fibreglass rods added for added durability and strength. On the exterior of the RUSH 100 backpack, 5.11 provided their signature loop panel external web MOLLE system where you can attach holsters, canteens, and other gear for easy access.
Users of the RUSH 100 pack can expect notable comfort from the padded backing, adjustable shoulder strap, and removable padded waist belt, as well as easy access pockets where you can keep readily-needed items. As an added perk, the top-zippered pocket boasts a fleece-lined pocket to store your glasses or small electronics. The side pouches also detach to help you slim down the bag, essentially giving you numerous bags in one.
5.11 is no stranger to quality—and the 5.11 RUSH 100 backpack is no exception. For excursions and outings that require a good amount of tools, clothing, ammo, or gear—this is the ideal bag for every adventure.
]]>
What is an ice bath?
Also known as cryotherapy or cold water immersion, ice baths require you to sit submerged to your chest in chilly water (around 10 to 15 degrees Celsius) for about 10-15 minutes. These cold baths that are literally breath-taking have been shown to reduce inflammation, improve recovery, and helps enhance your mental resilience.
Ice baths and Inflammation
Studies have shown that ice baths most certainly reduce inflammation which leads to less stiff muscles and reduced soreness. However, for an athlete or someone looking to gain muscles, this anti-inflammatory reaction could hinder muscle growth. Immersing yourself in cold water reduces blood flow, which could slow down muscle protein synthesis – this is when muscle rebuilds itself after strain (like an intense workout) or injury. “Damage” created after a workout signals your body to build growth in that area – by reducing or removing that damage/inflammatory signal, there is no stimulation for growth.
How can ice baths improve sports and fitness performance?
Taking an ice bath every day won’t make you a better athlete or stronger weight-lifter, but they do have some short-term benefits.
Ice baths can have a relaxing effect on your central nervous system providing better sleep, which can lead to increased performance.
Ice baths may improve performance if taken before working out on a hot or humid day, dropping your core body temperature a couple of degrees.
Participating in cold water immersion after an intense workout may provide temporary pain relief of sore muscles.
Ice baths can be useful for quick recovery between events if participating in a competition.
Are ice baths for you?
Unless you suffer from cardiovascular disease or high blood pressure, you’re welcome to try and incorporate ice baths to see if they work with your personal routine and goals. Many athletes swear by the practice, claiming ice baths help them feel better in general. Give one a try and see if it works for you – just remember, if you’re looking for muscle gain, they probably aren’t the best idea. Always consult your doctor prior to starting.
]]>
Tell us a little bit about yourself and The Man That Can Project…
I grew up in a smallish town where I got to spend a lot of my time outdoors… this is where my passion for being active began. I grew up focused on being a professional athlete, have been a nationally placed 400m & 800m runner and pursued a career in rugby. After that ended I felt lost as that had been my identity up until that point. After hitting rock bottom of the back of excessive alcohol consumption & drug use. I committed to changing my life around.
That’s where my journey to taking ownership for my life began. Over the years I had more men asking how I changed certain things in my life which eventually led to founding The Man That Can Project in 2018.
I founded it because it’s what I needed when I felt stuck. I needed to understand that success came in many ways and the journey to creating that is unique. I wanted access to men from all walks of life who were prepared to share their stories.
TMTCP is focused on empowering men to take ownership for their lives so they can create a life they are excited to live. This is already having a ripple effect into other aspects of men’s lives.
I put everything into this project. All of my lived experience, tools & resources I have learned plus building an empowering community.
What drives you personally to be physically fit and why is this important for your mental health?
I’m driven to be physically fit because I believe our fitness impacts our quality of life. If I am strong & feel strong I feel more confident in everyday life. This also allows me to see progress which is very motivating. I believe the effect of being physically healthy and the ripple effect of feeling strong, confident & fulfilled boosts my mental health.
Do you have any rules or guidelines when it comes to goal setting – whether fitness, career, family, etc.?
Yes. I am brutally honest with myself about where I am in relation to the end goal. This allows me to work out what the next steps are for me. Then I create the plan (process) that will give me the best chance of achieving the outcome (nothing is guaranteed). I also am prepared for challenges & setbacks to occur.
Finally, I think about the impacts (positive/negative) working towards & achieving this goal will have on my overall lifestyle. Far too many people don’t take that into account and get frustrated when other aspects of their lifestyle suffer. Ask yourself…How do I want my overall lifestyle to look?
When struggling with motivation, do you have any tips or suggestions to regain momentum?
When struggling with motivation I look for a small win. I am personally motivated by progress (which is why I love to track most things I do). Whatever you are struggling with motivation ask yourself “For what purpose is this important to me?” Then get clear on why the process is valuable and find ways to focus on the small wins.
When it comes to physical fitness, how can you ensure you achieve the results you desire?
Take into account lifestyle factors. Sleep, nutrition, mindfulness, enjoyment, support network & alcohol consumption. It’s hard to improve what you don’t track. I track the things that I know/believe will give me a better shot of achieving my goals.
Why and how do you think relationships are important to your well-being?
Having a sense of belonging through love & connection is huge. The reason why so many of us constantly compare ourselves to others is we want to fit in. If we have relationships with like-minded individuals who empower, support & challenge us to be our best we feel like we belong to something bigger than ourselves. It gives us purpose. Like everything good… relationships take a lot of work.
When it comes to achieving goals both inside and outside of the gym, do you have any ‘rules to live by’ to offer?
Be consistent, remain focused & be prepared to sacrifice.
You can contact Lachlan at lachie@themanthatcanproject.com
]]>
Below is a basic survival kit list covering many (but not all) of the things you’ll find useful in the event you encounter and unexpected overnight stay in the bush:
Note: If shorts are worn it’s a good idea to include a pair of gaiters to provide some lower leg protection against scratches from prickly vegetation, these may also provide some level (albeit minimal) protection against snake bite
Note: For convenience it makes sense to match the battery type/size of all your other electronic devices
Note: The last two items on this list are by far the most expensive but both greatly improve your chance of survival and/or being found in the event becoming lost or injured and are unable to walk
All of the above will comfortably fit into a small to medium backpack, doesn’t weigh that much and will make an unexpected overnight stay in the bush more comfortable but may even save your life.
]]>Custom Tees
By far our best-selling custom merch item, these comfortable tee shirts are available in 100% cotton, 100% polyester, or a poly-cotton blend. Choose from a variety of colours and provide the logo, photo, and text of your choosing. Customise shirts for you and your mates to show off your support for your go-to fitness centre or self-made boot camp.
Custom Duffel Bags
Store all your gym gear or create your own ‘go’ bag with Tactical Source’s custom duffel bags. Made with durable 500D nylon, you can customise the bag with as many logos as you’d like as well as choose different colour combinations between the straps and the main compartment. If you’re military or police, these are great for everyday tasks and can be personalised with your name, initials, or other logos/graphics.
Custom Headwear
Trucker caps, beanies, and neck gaiters – you customise TacSource’s headwear for any group, club, or organisation that you belong to or represent. Choose from a wide range of colours including different camo options.
Custom Patches
What better way to represent your company, team, or unit than with a customised patch? Patches are versatile and can be used on so many items – you could even add one to a customised duffel bag or hat. Multiple colour options are available.
Additional Embellishment Options Include:
Embroidery
Screen printing
Transfer
Digital printing
Sublimation printing
Customised merchandise allows you, your mates, your co-workers, and your comrades to show your loyalty – not only to the group, team, or unit – but to each other. View Tactical Source’s full custom merch line here – there is also a custom design service for an additional cost.
Minimum order quantities apply.
]]>What is the keto diet? The ketogenic or keto diet is a high-fat, very low carbohydrate diet – usually less than 50 grams of carbs a day. Instead of carbs fueling your body, the body burns fat, which sends your body into a state called ketosis.
What are the benefits of the keto diet? Studies have shown that the keto diet has been especially beneficial for those with diabetes and epilepsy. Weight loss due to ketosis may be seen for people in the beginning of the diet, however, long-term studies have not been concluded about its safety.
What are the cons of the keto diet? As mentioned above, there’s little evidence to show that this type of diet is safe or effective over the long term. Due to its restrictive carbohydrate level, some people may find that the diet is psychologically and socially difficult to stick to as well.
What is intermittent fasting? In general, there are two common types of intermittent fasting – one is to eat very few calories on certain days, while eating regularly on other days. The other is to eat only during certain hours of the day while skipping meals for the rest of the day.
What are the benefits of intermittent fasting? Those that fast tend to generally take in less calories, resulting in weight loss. Some even claim that depriving cells of calories can slow the progression of age-related illnesses. Other studies have shown that fasting can result in lower blood sugar levels, blood pressure, and cholesterol levels.
What are the cons of intermittent fasting? Some people find that the willpower to go without food is difficult to find, making it difficult in social situations or for athletes (however, you could create your eating schedule around social events). And much like the keto diet, long-term studies are lacking.
The bottom line? In the short-term, both of these diets have the potential to help you lose weight. However, in the long-term, you’ll need to consider your nutritional needs. This will revolve around your current health, your fitness plan, your long-term goals, and more. Consult with a dietician or your doctor to help design the perfect diet for your fitness goals.
]]>Simply checking in with yourself and checking in with your mates can help make someone feel connected, less alone, and more supported. Beyond Blue shares tips on how to ask your friends the uncomfortable questions while listening and showing support. They also recommend simply going for a drive with your mate or suggesting services where they can chat with someone anonymously if they don’t feel comfortable opening up.
If things seem really bad or extreme and you’re worried about mate’s safety, get in touch with their doctor, mental health crisis services, or call emergency services.
Help join R U OK’s vision to help empower everyone to connect with each other and support anyone who happens to be struggling. Start the conversation, as awkward as it may be, to help prevent your mate from feeling alone. And, if you’ve been feeling depressed or anxious yourself, it’s okay to reach out and ask for help too. Let’s end the stigma around men’s mental health.
]]>On the outside of the bag, made with water-resistant 1050D Nylon construction, you’ll find MOLLE webbing, which is 5.11 SlickStick®, and TacTec System™ compatible. Move to the front of the 5.11 RUSH Delivery Lima and you’ll notice two small zippered pockets which are ideal for smaller items and electronics. Two Velcro strips will secure the front flap when it is down, and there are also additional buckles for additional security.
Upon opening the front flap, there is an extensive array of pockets for administrative and smaller tactical gear. You’ll find two long pockets on either side of the bag, a smaller slot type of pocket which is perfect for a small flashlight, along with pen holders, business or ID card holders, and anything else you’ll need quick access to while wearing the bag. Midway up the front panel, there is another pocket which is secured with Velcro, and even further up is yet another pocket secured with a zipper. As you can tell so far, the 5.11 RUSH Delivery Lima has no shortage of storage space.
For larger items like clothing, a laptop, emergency first aid, and other gear, there are larger pockets in the main compartment. Separated by a foam divider, the main compartment has built-in flat pockets within the walls as well. Storage is nearly endless in this practical and surprisingly efficient tactical messenger bag. The back of the 5.11 RUSH Delivery Lima is where you’ll find a two-way zipper and a hook-and-loop panel which opens a Velcro-lined pocket – and an area designed to host a handgun holster.
Overall, 5.11 Tactical has designed a durable, versatile, and rugged pack that holds an impressive amount of gear. The non-slip cross-body stabilizing strap and removable shoulder strap allow you to wear or carry the bag comfortably for long periods of time – just more features to add to the long list of the RUSH Delivery Lima. For a well-designed tactical pack without an over-the-top militaristic look, this is the bag for you.
]]>Here are 8 of the best exercises for a no-equipment, killer leg workout.
Squat jumps
Squat jumps are insanely effective both for strengthening as well as for building cardiovascular endurance. You’ll utilize maximum effort during every single repetition.
Start with your feet hip-width apart and squat down until your thighs are parallel with the ground. Driving your heels through the ground, using as much force as possible, jump as high as you can. As you land, allow your knees to bend around 45 degrees then resume your deep squat. Pause in the squat and repeat for the desired amount of reps.
Reverse lunges
Target your glutes in this simple but intense exercise. Be sure to emphasize pushing through your heels while performing this move.
Start with your legs shoulder-width apart and step one leg back, bending the knee to a 90-degree angle, your front thigh parallel to the floor. Drive through your front leg using the heel, returning back to the standing position. Either continue to repeat on the same side for the desired amount of reps or alternate legs.
Scissor box jump
This exercise is wonderful for strength-building as well as cardio. You will need to have access to a bench or a box for this exercise – a public park is a great option if you don’t have these at home.
Start with one leg on the box or bench with the other leg on the floor. In one fluid movement, power through the leg on the box, jump up, and switch leg positions in mid-air. Pause at the bottom and repeat for the desired amount of reps.
Calf raises
Calves are often neglected during lower body and leg workouts. Even though the calves are usually worked during other exercises, it’s important to give them some undivided attention. If you find that you have weaker angles, calf raises can help improve strength and stability, helping reduce injuries. To get a deeper range of motion in this move, stand on a low step or ledge, with your heels hanging off the edge.
With both feet on the floor at shoulder-width apart, keep your weight on the balls of your feet. Push through the balls of your feet, lifting your heels and contracting your calf muscles at the top of the movement. Slowly lower your heels back down and repeat for the desired amount of reps.
Pistol squats
Pistol squats are notorious for being challenging and downright difficult – but, by that same token, they are one of the most powerful and effective no-equipment exercises you can do for your lower body. They are difficult to perform and practice makes perfect. If pistol squats are new to you, feel free to use a chair for stability until you build up the strength to do it without any stability assistance.
Stand with hip-width apart and kick one leg out to a 90-degree angle. Squeezing knee-to-knee and activating your quads, hamstrings, and glutes, push your hips back and lower down as much as possible into a sitting position with one leg. Drive through the bottom leg and push back up to standing position. Perform the desired amount of reps on the same leg before switching to the opposite leg.
Single-leg hip raises
Glute strength is important for so many of life’s daily functions. From squatting down, to lifting yourself out of a chair, or running – your glutes are the power force behind those movements. This move targets all three gluteal muscles — the maximus, medius, and minimus.
Lie down on the floor face-up with arms to your sides at a 45-degree angle. Bend your knees bringing your heels about 6 inches from your butt. Reach one leg out straight, keep the other leg bent and on the floor. Activate your glutes and push up through the bottom leg, elevating your lower back, keeping your shoulders on the ground. Lift your hips as high as possible and slowly come back down. Repeat for the desired amount of reps then switch to the other leg.
Lateral lunges
Lateral lunges will have you fully-loading your weight onto each leg and will force maximum activation in your glutes and quads.
Stand with hip-width apart and step out to one side, bending that leg at a 90-degree angle, keeping the other leg completely straight. Sink your weight down then power through and push back up to center. Repeat for the desired amount of reps then move to the other side.
Single leg Romanian deadlift
A great exercise for improving leg strength, especially in the glutes, is the single leg Romanian deadlift. This exercise will also help train and activate your hamstrings. This exercise will require stability and balance using core strength.
Standing shoulder-width apart, this is your starting position. Bend one knee slightly, hinge forward from your hips, keeping your other leg straight and lifting it off the floor as you bend down. Hinge until your torso is parallel with the floor and extend your arms down, touching the floor or your toes. Push through your standing heel, powering through your glute and hamstring, and extend your hips, returning to starting position. Perform an equal number of reps on each side.
For the ultimate in comfort during leg workouts, shop our quick drying, 4 way stretch Mk2 Shorts. Available in 8" and 6" length. --> https://www.tacticalsource.com.au/collections/shorts
]]>Barbell Floor Press
If you don’t have a bench, then don’t use one! The floor press is a great alternative exercise to the bench press because it’s a compound exercise, meaning you’ll be targeting the same muscle groups. The downside, however, is that you won’t be able to get the full range of motion since your elbows will connect with the floor.
How to do it:
Set yourself on the floor in front of a power cage
Position the pins so you can take the barbell off the rack while lying on the floor
Make sure to keep your legs bent and your feet flat on the floor
Perform the bench press movement as you normally would, limiting elbow tucking
Note: dumbbells can also be used if a barbell or power cage are not available
Dips
The parallel bars at the gym are almost always available, and dips are a great bench press alternative. Not only do dips target the chest, but they also strengthen and build your shoulders and triceps. For maximum results, perform this exercise at the beginning of your workout.
How to do it:
Place one hand on each of the parallel bars, keeping your arms straight without locking your elbows and your shoulders are aligned with your hands
Slightly lean forward while lowering yourself down by bending your elbows
Once you feel a stretch in the chest muscles, slowly press back up
Push-Ups
Push-ups are tried and true when it comes to building muscle strength in the chest. Not only that, much like the bench press, push-ups also work the shoulders, triceps, and abs. Not to mention, you only need your bodyweight to perform the effective exercise. Hand placement can increase the challenge of the push-up and target different muscle groups. For example, wider hand placement focuses more on the chest while a narrow hand placement focuses on the triceps. Performing a push-up at a decline will also put more of the emphasis in the pectoral muscles.
How to do it:
Put yourself in plank position with your hands on the ground with arms extended
Lower down to the ground then push yourself back up
Note: placing your hands on an elevated surface like a step or chair can help place more of the focus in your chest muscle group
"My name is Max Burch, I've been a Royal Australian Navy Clearance Diver for 13 years, so you can imagine being able to hold my breath underwater is quite important to me. But holding your breath longer should be just as important to you too.
While it's obviously impossible to increase the physical size of your lungs, it is possible to train them to be more efficient in taking in and using oxygen. This allows a person to breath in more air and hold it longer. Increased lung efficiency also leads to a healthier lifestyle because the body can better use the oxygen it takes in.
Most people can hold their breath for somewhere between 30 seconds and up to 2 minutes. Last time I checked I was around 3 minutes 30 seconds mark. However, there can be many factors that will significantly lower your time. Some of these include:
So how do we hold our breath longer underwater?
First, learn to take a deep, full breath. This involves your belly moving up and down rather than your shoulders and chest. A full deep inhalation usually takes about 20 seconds before you exhale. Here are some good exercises you can do before you jump in the water.
- Hold your breath for one minute, breathing normally for two and then increasing how long you hold your breath by fifteen seconds between each rest - which remains two minutes each time.
- Gradually increase the amount of time you hold your breath in this exercise by fifteen seconds. Don't rush this part. Hold your breath until you start to feel unconformable then rest. Increase your times as you feel safer and more comfortable.
Hot tip: Stay Still! Moving uses oxygen in your blood so try to stay still whole holding your breath. Preserve that o2!
Another good exercise I like is called: pinched lip breathing. To do this, inhale as much as you can through your nose then exhale slowly with lips pursed - so there is only a very small hole for the air to escape. This will make a hissing sound and should take you twice as long as inhaling to exhale.
If you feel ready and adventurous, let's take your exercises to the pool. First, swim a warm-up 400 meters or so. Once you're warm, try this.
- Twenty five meters freestyle, no breathing. Head down all the way. Do ten sets of these with fifteen seconds gap between each set.
Followed by:
- Twenty five meters underwater swimming. If you have fins, use them. Do ten sets and chase each set with twenty five meters nice and slow breathing freestyle.Twenty seconds rest on these ones.
My personal favourite is swapping fins for heavy kettlebells or dumbbells and walking along the bottom of the pool for twenty five meters, tread water for twenty seconds and then repeat for ten sets. You can make this real fun by doing it in teams of two.
So if it's for your job, fitness, getting through the dreaded nappies or lifestyle, increasing your lung capacity and holding your breath longer has many benefits you can implement in your daily lives. Who knows, it may even save your life or the lives of those around you one day."
]]>The small, flat Medic backpack has a 6-litre volume with an intelligent and clearly laid-out interior. It’s a minimalist pack that is ideal for carrying all the trauma kit items you need in fast-paced emergency situations. Made from water-repellant CORDURA® 700 den material with YKK zippers, the TT Medic Assault Pack MKII is tear-resistant and extremely durable. It features a spacious interior pocket with internal variable fixation points to store medical gear and equipment – there are also two removable panels with adjustable bungee cords. All of the users supplies will be stored in plain sight with the smart clamshell design, which also allows for quick access when needed. There is also a transparent inside pouch with coloured hook-and-loop.
The Tasmanian Tiger Medic Assault Pack MKII has a customisable exterior thanks to the laser-cut MOLLE system as well as MOLLE loops on the base of the bag. A large zippered pocket in the front of the pack provides even more space and there is also a pocket which was specifically-designed for trauma shears. In case of emergency, users can alert others of their presence with the built-in orange marker flag found in a zippered pocket at the bottom of the pack.
Comfort is not an issue with this versatile lightweight (730g when empty) pack. The TT Medic Assault Pack MKII boasts a frameless carry system and highly adjustable shoulder straps, allowing comfortable wear when in body armour or bulky clothing. These straps can also be removed, allowing the bag to be attached to a MOLLE-compatible chest rig or plate carrier.
To attest to its performance, the TT Medic Assault Pack MKII received a ‘Silver Score’ from the National Tactical Officers Association (NTOA) Member Tested and Recommended Program. The pack received an overall score of 4.35 out of 5 from law enforcement medical team officers. Every one of Tasmanian Tiger’s products meets or exceeds all international standards – and this pack is no exception.
]]>
The 3-liter capacity hip bag, designed for medical gear, has an LP MOLLE system which is laser cut on both the front and sides. There are also detachable shoulder straps that can be stored in the hook-and-loop closure pouch on the back of the bag when not in use. The pack can also be attached to a vest or belt equipment carrying system. Being small and flat, the pack is intelligently designed with a clearly laid-out interior and internal variable fixation points to store the user’s medical equipment, as well as parallel zippers for quick access.
In addition to the above-mentioned features, the 26 x 15 x 12cm (10 x 6 x 5in) bag also has fixation for scissors or other tools. As far as the material goes, the Tasmanian Tiger Smal Medic Pack MKII is made with CORDURA® 700 den, a 100% polyamide that combines high durability and high tear resistance. Every one of Tasmanian Tiger’s products is checked before it leaves production then given a serial number stored in the company’s database. If you’re on the lookout for small medic pack with longevity and practicality you can count on—this is it.
]]>
Durable, rugged, and water-resistant, the 600D polyester outer nylon shell provides you with five “gear-sized” pockets. Each pocket was designed to hold items such as a radio, nightstick, flashlight, glasses, or maps. Inside, there is an adaptable and spacious main compartment with an adjustable panel for you to arrange to best fit all of your tactical gear. Also in the interior of the 5.11 Patrol Ready Bag are two zippered pockets along the lid, as well as additional organisational pockets for any administrative accessories you might have such as papers and pens. Perfect for when your car or truck has become your office.
On the exterior of this superior tactical bag, you’ll find two large water bottle pockets, two end-zippered pockets, as well as a flat pocket with a hook and loop closure flap. Users won’t have to worry about comfort when hauling around the 5.11 Patrol Ready Bag as it features durable nylon carrying handles with hook and loop closures as well as a heavy-duty shoulder strap with D rings and removable clips. And don’t worry about getting your bag confused with your partner’s—there is a transparent ID and business card window so you can easily identify your bag.
No matter what environment you find yourself working in—5.11 Tactical designed this bag to withstand all the use and abuse you can put it through. The 5.11 Patrol Ready Bag is a smart, durable choice that is sure to last you years on patrol.
]]>AMRAP 9 minutes – Burpees
Simple and extremely effective – burpees are king for a full-body workout.
Complete as many reps as possible in 9 minutes. For an additional challenge, add a push-up while in your plank position.
AMRAP 12 minutes – 20-Meter Shuttle Run & 3 Burpees
Shuttle runs involve short and powerful bursts of speed, developing acceleration, agility, speed, and anaerobic fitness.
Complete as many reps as possible in 12 minutes.
10 Rounds – 200-Meter Run, 50 Air Squats, Rest 1 Minute
This practical workout combines both cardio with bodyweight movements, creating a highly effective workout.
Complete 10 rounds.
6 Rounds - 20-Meter Burpee Broad Jump, 20-Meter Handstand Walk
Burpee broad jumps are a plyometric and total-body exercise that primarily targets the quads. Handstand walks target the core and upper body, making this simple workout very powerful.
Complete 6 rounds.
12 Rounds – 12 Push-Ups, 20-Meter Run, 12 Pistols, 20-Meter Run
Pistol squats use only one leg at a time, requiring extreme balance and stability. Once perfected, pistol squats will increase your mobility and range of motion while building intensely strong and resilient legs.
Stand and repeat with the other leg for a total of 12 pistol squats.
Run 20 meters.
Complete for a total of 12 rounds.
]]>