Training Topics

Building a Fitness Plan

I am not a certified trainer, however every year I create a new plan and make gains and strides to complete those goals. Using this system, I have learned how my body works better than any personal trainer could ever build a personalized plan for me. After all, physical fitness has its roots in science, and science is all about testing until you find what works for you.

So, how do I do this. The first thing is to make a goal. What do I want to accomplish for the year? Some years, it is run faster and farther. Other years, it is to regain lost strength from youth. Regardless, it always starts the same by writing it down. Writing it down allows me to take in to account what I need to do and hold myself responsible for my actions.

The next step is taking responsibility for my first step. I can come up with every excuse out there to not make my goals, but at the end of the day, it falls on me to follow through. Every plan needs to be researched and supported. Research is the third step and consists of finding the science behind completing goals. Most of my fitness goals usually revolve around dropping the winter 10 at first.

I know that my body reacts differently to foods now that I am older. I have had to experiment on my food intake and type to get the results that I want. That means looking at how to maintain energy, health and strength via what I eat. It also means controlling inflammation while allowing the body to heal with proper nutrients. For me, I use a modified ketogenic system with a higher protein intake, high green vegetable intake, one cheat day a week, a time schedule of food consumption, and meal preparation.

By changing my diet, I also change my body composition and decrease bloating during exercise. It also helps keep me satisfied, but not full. This takes pressure off my lungs allowing me to breathe easier during running and high output training. Meal preparation makes eating easier when my food during the day is prepped and ready to go. The time schedule allows me to eat smaller and more frequent meals during certain hours throughout the day. For the first month, I will eat 12 hours and fast for 12. During the second month, it will be 10 hours eating and 14 hours fasting. Finally, for the third month, I will try to maintain 8 hours eating and 16 hours fasting. All meals contain about 40% fat, 50% protein and 10% carbohydrate. Even though I use a keto system, I still consume some carbs in the form of berries, vegetables, and nuts.

Workouts are very simple and concentrate on the macro to the micro. Regardless of what I want to accomplish, I start with the basics. If I want to run faster and farther, it must start with a running program. One example is establishing the distance that I want to make my “standard run”. For me, the standard run is generally 3 miles once spring starts. I will run that distance and get my time and average mile splits. Then, the next run will concentrate on sprints and trying to condition myself for the 1/8 mile, ¼ mile and ½ mile as fast as I can. From there, my next run will be one for distance beyond the 3-mile mark, generally 5 miles. I will follow this program for 3 weeks and reassess progress and make small changes as time passes. Small changes would be increasing the amount of times that I do the three sprints. Instead of a total of 3 miles, I would then add an extra ½ mile of sprints at different distances. I may even concentrate on running 1 mile as fast as possible, then taking a 5-minute rest. Then continue doing that workout until I run a designated distance.

With strength and power, I concentrate on basic exercises. I stick with the bench press, squat, deadlift, pull-ups, push-ups, variables of presses, burpees, and finally core work. Those make up the macro of my plan. The micro is made up of should stretches, rubber band work, cables, box jumps, lunges, and weighted carries. Lastly, as the weather warms, it is also a time to concentrate workouts on being outdoors. It’s a great time to get on the bike for low impact workouts to burn calories in a more regular way. I live close to where I work, so I can ride the bike to work regularly. When taking the dogs for a walk, it’s a perfect time to throw a ruck on and get to walking. The ruck is also great for using a push mower to get stronger.

In this article, the one thing that is missing is build your base and do it slowly. Don’t jump off the ledge until you test the waters. Stretch, drink plenty of water, and rest as needed. My biggest learning experiences are getting injured for not warming up, dehydration, and going too big or too far too fast. These are the reasons why the military and law enforcement academies always have a minimum starting point for training. They need to build the physical capabilities slowly, but in a demanding way. By doing this, the person is building physical capabilities and self-esteem. High Risk Training will have some articles throughout 2018 on fitness that can hopefully motivate you to take responsibility for your future. For tomorrow’s unknown…

Chris P

HRT HRAC Fitness Plate Carrier High Risk Training

HRT HRAC Fitness Plate Carrier High Risk Training

Fitness and Shooting

Where does Tactical Fitness and shooting fit into your everyday life? Fitness is extremely important in shooting. This does not mean that you need six pack abs. Fitness can help all types of shooters. From the low impact shooter who plinks and usually fires from the prone to the high-performance shooter who shoots competitively or performs high risk missions. Tactical Fitness aids in making the body stronger in the aerobic and anaerobic systems. Aerobic affects breathing and long-term activities that require moving oxygen to the muscles. An example of this would be a run that is slower than a sprint or moving light weights. Anaerobic is the lack of oxygen in the muscle system. This can be explained in moving heavy weights for limited repetitions or sprints.

In shooting, functional fitness is usually the best option. Using programs that train both aerobic and anaerobic systems gives better results. A system that utilizes a cross training (not necessarily Crossfit) philosophy that is designed to accomplish your daily missions is best and helps prevent injury by allowing the body to heal and repair from the previous day. It also ensures that you are not doing the same thing every day causing the body to adapt to variations. This makes the shooter stronger and more durable in the long term. Fitness can also help reduce stress, reduce wear on the cardiovascular system and make bones and muscles stronger. It can also increase flexibility making alternative shooting positions One thing that truly helps is reducing wear on the heart and lungs by making them stronger. It also helps by making it easier to control breathing which is important in breath control for longer range shooting. When the lungs are heaving, it gets harder to hit the target.

Regardless of which fitness program you wish to partake in talk to a doctor if it’s been a while since you worked out. I am a fan of SOFLETE’s daily workouts, because they make everything simple. However, don’t forget the core work. It will make sure that you are less likely to throw your lower back out. Don’t forget body movement exercises like dips, pushups, and pull ups. Compound movements can generally hit multiple muscle groups. Examples of compound movements are bench press, squats, cleans, military press, and dead lifts. Seek new ideas to add to your program that can do both anaerobic and aerobic like boxing and martial arts. Be creative with your cardio to make it fun. Instead of running, throw on a ruck sack and get outside. Once you start, the key is consistency. If you are a tactical shooter, train with your gear on to see how effective your gear is during movement. Soon you will see results and the progress in shooting adds up. If you want the six pack abs, that is all about nutrition and another article.

Fitness in Shooting - Tactical Fitness

Save Someone From Bleeding To Death

Do you have the knowledge, training or tools to save a loved one from bleeding to death? Every day you face the possibility of being involved in or even a bystander in a traumatic event. With the ongoing threat of terrorist attacks, active shooters, natural disasters or even automobile accidents, you could easily find yourself in a situation where you need to stop someone from bleeding to death.

It is very possible that someone could bleed to death in 20 seconds to several minutes depending on the location and severity of the wound. This does not give you much time to act, but with proper equipment and training you could prevent death.

Extremity hemorrhage (Bleeding of the limbs) can usually be address using a tourniquet (TQ). Ensure you apply the tourniquet as quickly as possible. Remove any clothing in the area of bleeding and place the TQ at least 2 inches above the injury, but not over a bone. Tighten the TQ until bleeding is controlled. Applying a tourniquet early allows you to continue your check from Circulation, Airway and Breathing (CAB).

For non-extremity bleeding direct pressure can be applied. Although this is usually not enough to stop severe bleeding, you will also need to use gauze to pack the wound. When packing, the wound make sure you pack down to the bone and filling all space within the cavity. When this is complete you will need to maintain direct pressure over the wound until first responders arrive.

We have provided you with two basic overviews. Seek proper training to use the techniques and equipment as these modern tools and techniques can provide people with a false sense of security and could be the difference in saving someones life.

For more information check out our Medical Training

What To Do When Being Tailed – Road Rage

What happens when your safety is threatened on the road? Road rage incidents occur more often than we would like, and too many times, a vengeful driver may follow you after an incident. If you carry, don’t immediately go for your weapon. Legally and morally, it is the wrong thing to do. Have a plan to lose the tail or get yourself to safety.

Your first step is to identify a possible tail. Look to see if a familiar vehicle has been following you after a long distance or multiple turns. If you had a small incident, it will be pretty easy, because they may be driving aggressively and tailgating you. If not, do something drastic to see if they change their patterns to match yours. They don’t want to get ahead of you. Change speed by +/-10 mph or change two lanes if possible if you are on a highway. However, a big sign is if you make more than two left turns and they still follow you. Very rarely is somebody going to make 180° of left turns at the same time as you.

What to do if you have a tail? Do not go home! Your most effective weapon at that point is to know your surroundings. Where is the nearest police station? Is there a place you might lose a tail without getting stuck in traffic, at a red light, or a long wait at a stop sign? Have a reliable form of communication or GPS. If you are sure you have a tail, start calling the police. Be prepared to fill them in on the incident by reporting the car type, plate, driver description, and provocative actions that occurred. Only draw your weapon as a last resort and do not exit the vehicle unless police are nearby.

Minimal Everyday Carry – EDC

Your safety is your responsibility. Police can and will do everything possible to make sure you’re safe, but in the end there is 1 officer for every 300 citizens and that’s looking at numbers collectively across the US. It could be significantly less if you live in a rural area. To that end, here’s a brief list of what you should have available to you on an EDC “Every Day Carry” basis:

  1. Sidearm – It should be comfortable enough that you’ll carry it on a daily basis, and have a large enough caliber to be able to stop a threat in as few bullets as possible. HRT trusts Glock and S&W as they are both affordable and reliable, but most major modern brands work fine. Something else to bear in mind: spare magazines. A bad magazine will cripple any gun, no matter how good the gun is.
  2. Knife – These are excellent tools that most people can use on a daily basis that can also function as a weapon in a pinch. If you plan to use it as a weapon, take a class and learn how. Don’t go ultra-cheap. Kershaw is a good brand if you’re looking for a budget knife.
  3. Trauma kit – You don’t have to get super fancy with an EDC trauma kit. A tourniquet (CAT-T) and a pressure bandage will usually keep you alive long enough for advanced medical support to arrive. Larger kits should be kept in vehicles and your home.
  4. Flashlight – Unlike some other animals humans have poor night vision, and require a certain amount of light to see clearly. This is obviously tactically advantageous for identifying your target, but also a useful daily tool. A powerful yet budget friendly light we suggest is Fenix.

High Risk training offers training from weapons manipulations to life saving medical skill. Be sure to seek out training like your life depends on it!

Surviving an Active Shooter Situation

Terrorism is getting closer and closer to home each day and with these lone wolf attacks finding yourself in an Active (Shooter) Killer scenario could become reality. Being prepared is the first step to survival. If you do find yourself in an active killer situation know these basic steps could mean the difference between life and death.

  1. Get Down – When the bullets start flying get yourself and any family member as close to the ground as possibly, quickly! Rounds typically travel 3-6 feet about the ground.
  2. Find Cover – While on the ground you need to identify cover or at least concealment as soon as possible. This will protect you from incoming rounds or best case hide you from the shooter, when possible attempt to call 911 or send am emergency text to get professional help.
  3. Weapons – If you are carrying a concealed firearm great, if not find makeshift weapons, knife, bottle, fire extinguisher, anything! This will be used for defense if you find yourself in close proximity to the shooter.
  4. Make Your Move
    • Option 1 – If you are not close to the shooter determine the best route of exit and get as many around you to follow. Once in a safe area apply medical aid to the injured.
    • Option 2 – If you cannot make your way out then your only option is to fight back. Tell everyone around you that the next time he stops to change magazines that you are going to fight back and encourage everyone to follow you. Tackle the shooter and take him to the ground and incapacitate the shooter, this is your best chance for survival.

For more information check out our Advanced Concealed Carry Course

CONTACT

HIGH RISK TRAINING
PO BOX 750472
DAYTON, OH 45475
937-969-0010

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