START F ITNESS DIAMOND-GRIP PUSH-UP
Photos and illustrations courtesy StartFitness™
STEP 1 STEP 2 STEP 3
Assume the Start Position for the Begin the exercise by bending your Once your arms have bent short of
Diamond-grip Push-up by placing your arms at your elbows and lower your- a 90-degree angle at the elbows,
thumbs and first fingers together. self to the ground. The middle of the you have gone low enough. Push
Place your hands on the ground Diamond should line-up in the center away from that point until your arms
underneath your sternum. Straighten of your sternum. become straight again. You have
your arms and legs with your feet completed a full repetition of this
next to each other. Straighten your exercise once you have performed
back and balance your body on your each of the steps listed.
hands and the balls of your feet.
Squeeze your rear-end and abdominal IMPROVE YOUR
muscles and tilt your head up and
ARMY PHYSICAL FITNESS TEST
DIAMOND-GRIP PUSH-UP: raise my rear end upward and slide
The Diamond-grip Push-up is often my hands a bit outward in order to
referred to as the Tricep Push-up reduce the use of my triceps and to
THEORY: Your triceps are strong because it incorporates a great deal incorporate more of my pectoral or
and short lasting. Your chest of tricep strength in order to perform chest muscles.
muscles are endurance muscles. the exercise.
Make use of your tricep muscles I continue to perform this procedure
while performing the Push-up event STRATEGY: until my arms are as wide as I can
by beginning the exercise with your I have been able to improve my Push- successfully perform this exercise
hands close together. up score as part of the Army Physical when the clock runs out.
Fitness Test simply by beginning
BREATHING: Inhale while going the Push-up event with a Diamond- WARNING:
downward and exhale while pushing grip Push-up. Once I have reached Do not attempt to complete the APFT
away from the ground. Breathe in muscle failure while performing this using only the Diamond-grip method.
through your nose and out through stage of the Push-up event, I then
GX VOL 2 ISSUE 2 068
START F ITNESS SKIPPING BREAKFAST?
Breakfast can set the tone for the rest of the day. It is the key to “breaking
KEN ™ the fast,” the fast of an eight-hour slumber.
Try boiling enough eggs for two to three days. Take one portion with you daily in a small
unbreakable container like Tupperware®. Tip: For flavor, try adding pepper instead of
toppings that are loaded with fat such as butter and mayo.
Dear SGT Ken™
I was wondering if you could tell me how
to knock 40 seconds off my run time? Heart healthy, Quaker Oats™ has recently launched a brand of instant oatmeal that
contains half the sugar of the original recipe. Keep a non-plastic, microwave-safe
Thanks, dish nearby. Simply take out one packet a day and heat it up in the microwave!
SPC Ryan McGuire
STILL NOT CONVINCED?
Dear SPC McGuire, Try cereal. When choosing a cereal, try and keep sugar out of the first two to three
ingredients. For the organic food shoppers, try Kashi Go Lean Crunch™! For everyone
THEORY: Use interval training to improve your else, we suggest plain old Cheerios™.
run time. In fact, I have been able to carve nearly
two minutes off of my two-mile run time as part
of the APFT with interval training. I pick a running
track and I sprint the straight and jog the curved
sections of the track. This can also be performed
on a street course: Sprint the long sections of
each block and jog the short sections. This form
of interval training allows you the opportunity
to gradually boost your overall running speeds.
Through consistent interval training and proper
recovery periods in your schedule, your body
will be able to manage longer sprint and shorter The START (Strategic Army Training) Fitness™ program
jog periods. incorporates the same exercises that are used annu-
ally to test the strength and endurance of the National
WARNING STATEMENT: Be certain to Guard. START Fitness is a program created for Soldiers
perform an adequate warm-up (Maybe 20-30 by Soldiers.
minutes) prior to doing this style of intense
physical fitness activity. SGT Ken Weichert, six-time Soldier of the Year and
veteran of both Iraqi Freedom and Desert Storm, began
SUGGESTION: Take two days of the week to the START Fitness™ program in 1997. Now partnered
first warm up twenty to thirty minutes and then with his wife Stephanie, Strategic Director of START
perform interval training as previously suggested. Fitness and a certified personal trainer, the Weicherts ABOVE: (l-r) Stephanie and SGT Ken Weichert
Then take two days per week to simply jog three are conquering the fitness industry. START Fitness™
miles or more to condition your body for a longer has been profiled on Backpacker Magazine, the San
course so that when performing the APFT, the Francisco Chronicle, The Washington Post, and now
two-mile run will appear to be short and easy. you can expect it in the pages of GX.
Consult your physician before beginning this or any new diet For more information, visit:
or exercise program. START Fitness™ is not associated with
the Army National Guard. W startfitness.com
Got a fitness question? Email SGT Ken™:
You can work out with SGT Ken™! Purchase all three of their
m email@example.com workout videos (VHS & DVD) on their website.
GX VOL 2 ISSU E 2 069