Testimonial: Kirk and the Green Berets

I’m currently in the selection process for the Royal Marine Commandos.  Initially I began training for the selection tests and the imminent PRMC (Potential Royal Marines Course) on my own. I began to find myself getting bored with my training and I was always training within my comfort zone not seeing any real results being made.  I received a word-of-mouth recommendation about Darryl and his training, checked out his website and decided to get in touch.  The best decision I have made. 

When I first met Darryl we went through a number of physical and medical tests and also discussed my requirements.  Darryl already had a depth of knowledge regarding the PRMC and the demands of the Marines, which filled me with great confidence. I have always believed myself to be a relatively fit man; however Darryl has shown me a completely new aspect to fitness which I was blown away by.  Being prepared for whatever life throws at you.

I have Darryl for two sessions per week on a one-to-one basis.  Every session is unique I never know what to expect, except that I will be challenged and taken to new limits which I could of never of done on my own, and I am achieving goals I never thought possible. 

With not just the physical programming but practical tips on diet, rest and recovery with the psychological/mental preparation Darryl has put me through; I have passed every RM physical selection test first time scoring highly. On one particular test where I scored full marks a serving Royal Marine commando piped up: “Whatever training you’re currently doing, keep doing it because it is doing you wonders!". 

I now have 3 weeks left until PRMC and Darryl already has me exceeding the maximum physical requirements.

So Darryl a big thank you for your motivation, perseverance and dedication looking forward to the remainder of my training.

Kirk Harris

Health: Looking After Your Heart

Health: Looking After Your Heart

Underlying Causes of Heart Disease

The root cause of coronary heart disease (CHD) is inflammation on the inside lining of the coronary arteries (blood vessels that supply blood to the heart).  

Atheroma (Atherosclerosis)

Atheroma also known as atherosclerosis (or hardening of the arteries) are fatty deposits.  Over time these fatty deposits become thicker and larger to the point where this formation hardens to become plaque thus restricting and reducing blood flow through the artery.  

Another possible consequence are that blood vessels crack and rupture due to this plaque build up.  When this occurs blood clots (thrombosis) form over the atheroma to the point where blood flow is completely blocked.

Cardiovascular Diseases

Atheroma is the underlying cause of various cardiovascular diseases such as angina and myocardial infarction (heart attack), angina, peripheral vascular disease (usually lungs, legs) and strokes.

Reducing Inflammation

Reducing inflammation is one area to address when trying to prevent heart disease.  The essential fatty-acid (EFA) Omega-3 is a natural anti-infammatory which has been shown to be one key factor in reducing the likelihood of heart disease by reducing inflammation in the arteries.

A study published in the New England Journal of Medicine with American doctors over a 17 year period found those who had the highest level of Omega-3 at the beginning of the study had a 90% reduced risk of sudden cardiac death.[1]  Another interesting fact whilst reviewing that study is that the Omega-3 oils found in fish had a greater positive impact on reduced risk than Omega-3 oils from plant sources.

An Italian study of over 11,000 patients who had previously had a heart attack were given an Omega-3 supplement or an olive oil placebo.  Those taking the Omega-3 supplement were 45% less likely to have a sudden cardiac death.[2]

More Information: Why obtaining a healthy Omega-3:Omega-6 balance is beneficial?

[1] Blood Levels of long-chain n-3 fatty acids and the risk of sudden death, N Engl J Med 2002;346:1113-8.

[2] Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial, The Lancet, Volume 354, Issue 9177, Pages 447 - 455, 7 August 1999

Workout: Primal Boot Camp

Warmup:

2 x 5 Squat

2 x 5 Jump Squat

2 x 5 Tuck Jump

Playout:

Bench High Jumps

Vaults

Balance Practice

Precision Jumps

Workout: 

100m Cat Walk

100m Crab Walk

100m Piggy Back (Sprint)

100m Firemans Carry (Sprint)

10 rounds of:

5 Burpee Press-Up to Broad Jump

5 Tricep Dips

5 Squats

5 to 1 Pull-Up Ladder (alternate grips)

Note:

Please scale all Fitness Explorer workouts to your current ability.  Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery.  Work hard and play hard but never sacrifice correct form.

Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.

If you are new to this mode of exercise, try one of the beginner's circuits

Perform a warmup prior to activity, here's an example Fitness Explorer warmup

Video: Animal Movements VI

Fifth video in a series of animal inspired moves, this video includes the Cat Walk, Dino Walk and Rabbit Walk.