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Friday, 17 July 2015

How to train like Bear Grylls - GQ.co.uk

How to train like Bear Grylls - GQ.co.uk:



'via Blog this'



To serve in the SAS you must have strength. To row the North Atlantic Ocean you must have endurance. And to climb Everest you must have agility. But to do all three you must be fit. Quick, coordinated and powerful. Just like the man that's done all three, Bear Grylls.
Want to train like him? Try the Bear Grylls Epic Training System, which integrates functional fitness to improve balance, coordination, power, aerobic capacity, muscular strength and endurance.
Complete the following exercises in sequence once for a 10-minute workout, twice for a 20-minute workout and three times for a 30-minute workout. Work for 20 seconds and rest for 10 seconds between exercises.
There's also some sound sports science behind it.

Military muscle

Bear says, "[During the World Wars] training was no longer about physical wellbeing. It was about survival". 
But it was in times of a global conflict that great leaps forward were made. An army physician called Dr. Thomas L. DeLorme pioneered a new rehabilitation technique to help the thousands of injured American servicemen returning home. According to research published in the  Journal of Strength and Conditioning, "DeLorme's new protocol consisted of multiple sets of resistance exercises in which patients lifted their ten-repetition maximum. DeLorme refined the system by 1948 to include three progressively heavier sets of ten repetitions, and he referred to the program as Progressive Resistance Exercise." Sound familiar? It should. It forms the basis of most strength-based training regimes used in gyms the world over.
Bear followed a similar training protocol to this for years. But expanding on this "repetition scheme," he developed the more advanced concept of "time under tension" that you see in the BG Epic Training system. But why?

Time to grow

Arguably more important than the repetitions performed is the time your body and muscles are under tension. If you think about it your body doesn't count repetitions or weight, it only counts stress.
Bear says, "What's brilliant is we've had many guys adopt the BG Epic Training System who could bench and lift some impressive weights for an impressive number of repetitions. But as they learnt the principles they learnt to perform things like Turkish Get-Ups with perfect form for minutes on end too."
An idea supported by research published in this  Journal of Physiology study that aimed to "determine if the time that muscle is under loaded tension during low intensity resistance exercise affects the synthesis of specific muscle protein fractions." Simply, will more time lifting the weight produce more, better quality muscle?
To test this they took eight men and had each perform three sets of unilateral knee extension exercise at 30 per cent of one-repetition maximum. Some participants completed the exercise slowly, lifting for a total of six seconds. Others performed the same exercise, with the same weight, but completed the action in one second.
The results? After ingesting 20 grams of protein and monitoring how the body absorbed and used it, it was found that the muscles in the group that experienced more time under tension experienced a greater degree of protein synthesis - the repair and regrowth of the muscles. More time under tension equals more muscle.

No gym? No excuse

Another element of the BG Epic Training System is it can be done anywhere. No gym needed. It embraces a method of training known as calisthenics. But in Bear's workout it's all about the right kind of calisthenics.
"I don't think I've done a conventional sit-up in years. There's nothing wrong with them as such, I've just not needed to include them in my routine" Bear admits.
But how's this possible? In short, better biomechanical energy. You can load up a leg press machine and just max out, but that doesn't encourage the joints in the body to work cohesively. In contrast, exercises like the Mountain Climbers, Tri to Superman Push and Cross Mountain Climbers in the workout above use all the muscles in the body and they must work together. This isn't to say you should say farewell to the leg press all together, but to quote research published in the Handbook of Sports Medicine and Science: Gymnastics, "An increase in skill difficultly corresponds to the demand for higher mechanical energy."

What GQ's Fitness Correspondent says about Bear's Workout

There is no perfect workout plan. This is why the  National Strength and Conditioning Journal stated in 1991, "Is there a single, perfect workout? A workout with the best weight training, plyometric, flexibility and endurance exercises? A workout with the precise number of sets and repetitions? A workout that tells the athlete exactly how much weight to use? The answer is "No". There are many." But there are lots of ways to get fitter, stronger and leaner. You shouldn't discriminate against any or strictly favour one. As soon as you do, you close your mind and limit your potential.
But what's great about Bear's is the functionality. It considers the body in its entirety to produce a strong, functional physique. One that in the broadest sense of the word is just fit. Everest-climbing, ocean-rowing, fit.

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