Sgt. 1st Class Daniel Wilson emailed me a few weeks ago to recommend Staff Sgt. Erin Silden.
"He is a true inspiration for soldiers in the unit," Wilson told me in his email.
Silden, 32, is stationed at Joint Base Lewis-McChord, Wash., and sent me this workout while he was deployed to Afghanistan. He told me he became interested in fitness in 2008, when a friend gave him a reality check:
I was working out every morning five days a week doing the standard Army-driven workouts averaging a score a 245 of 300 possible points on the Army Physical Fitness Test (APFT). I figured I was in decent physical shape and looked fit; however, when I noticed my test score was slipping and my waist line was increasing I figured something was wrong. In reality, I was eating anything I wanted and doing nothing but getting fatter and slower.
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He says fitness is now his way of life and that he's now able to achieve perfect APFT scores.
"Being physically as well as mentally fit is very important," Silden wrote. "I am the Over Weight Control Program and Special Conditioning Program [noncommissioned officer in charge] for my unit. I continue to use my experience to motivate other soldiers to become more physically fit and help soldiers rehab injuries to slow down their de-conditioning process. I am a Certified Fitness Trainer and specialist in fitness nutrition through the International Sports Science Association. Currently I am studying for an Associate Degree in Exercise Science at ISSA."
Here's how he gets it done:
Methodology: My workout methodology is based on a periodizational approach. Periodization is a method of training that organizes your workout into macro, meso and micro cycles centered on maximizing development of several physical capacities without stagnation. In some cycles you are building up the muscle fibers, and in others you are primarily engaging the central nervous system. The macrocycle refers to an annual plan that works toward peaking for the goals that year.
My mesocycles typically last two to three months and the microcycles last a week before transitioning into the next cycle. Each cycle promotes improvement in performance by providing varied training specificity, intensity and volume in training sessions throughout the year.
Current Mesocycle (Base): The preparatory microcycle consists of extremely high volume (6 to 12 reps for 3 to 5 sets) and low resistance (35%-50% of 1RM). During this microcycle I combine isometric pausing and slow eccentric movements up to six seconds with explosive concentric movements to work on form and correcting muscle imbalances. I use mostly dumbbells instead of barbells during this cycle and I typically rest until my heart rate drops to 60% of my target heart rate between sets.
[1RM = one-rep max, which is the maximum weight you can move for one repetition. For beginners, trying an all-out 1RM can be dangerous and lead to injury; instead, they should pick a reasonable weight and see how many quality repetitions they can do. Then they can add a predetermined percentage to determine their 1RM and set up training percentages.
THR refers to your Target Heart Rate. Since I am 32 years old my max heart rate (MRH=220-age) is around 188 [beats per minute]. Using my resting HR, 65 bpm, I calculate my high THR at 80% Vo2 MAX and my low THR at 60% Vo2 MAX. This equation gives me an estimated THR training zone between 142-165 beats per minute. Above 165 bpm and I start to hit my anaerobic threshold where lactate builds up in my muscles and below 142 bpm I stay in my aerobic training zone.]
Hypertrophy microcycle The hypertrophy microcycle, or growth microcycle, consists of high volume (8 to 12 reps for 3 to 5 sets) and moderate resistance (60%-75% of 1RM). During this microcycle the tempo for the eccentric contractions is around 3 seconds with explosive concentric motions. I typically rest until my heart rate drops to 60% of my target heart rate (THR) between sets.
Strength microcycle The strength microcycle consists of moderate volume (3 to 5 reps for 3 to 8 sets) and heavy resistance (80%-85% 1RM). During this microcycle the tempo for the eccentric contraction is around 2 seconds with explosive concentric motions. The weight slows down considerably and so instead of focusing on tempo during each rep I focus on the quality of the rep being careful not to grind out a rep. If I have to grind out a rep -- losing quality -- I will stop and rest up to 120 seconds to ensure I can get at least three quality reps. I also do an activation set (3 reps for 2 sets, with 10 sec rest between reps at 90%-95% of 1RM) before the major lifts using the pins on the squat rack to rest the barbell and starting from the middle of the lift. This really fires up the central nervous system!
Power microcycle The power microcycle consists of low volume (1 to 3 reps for 5-10 sets) and very heavy resistance (90%-95% 1RM). During this microcycle I am trying to see where my strength gains are, to base the weight percentages in the next set of microcycles. Hopefully achieve some personal bests. I really focus on firing all the muscle fibers during the concentric contraction. I typically rest up to 120 seconds before performing another set.
Nutrition Protocol: Specific nutrient timing protocols should be used before, during and after training sessions; however, it is important to keep in mind that these also change and are periodized based on the specific training cycle I'm in.
I try to stay under 70 grams of carbohydrates during my current mesocycle; however, I will ramp up the carb intake to around triple before the APFT and certain competitions. Doing this trains my body to adapt to rely on and burn fats more efficiently. Then when it comes to competition time and my body is like "boom CARBS!" and my energy skyrockets.
My current pre-workout nutritional protocol consists of consuming the majority of my daily carbohydrates with about 20 grams of protein a minimum of one hour before a training session and a protein shake immediately afterwards. My body needs more or less nutrients surrounding the training session depending on the type, duration and intensity of workouts and my overall physical goals for the cycle.
Since I am deployed, the selection of food is not what I would put in my body when back in the states. It is tough to stay around your adjusted Basel Metabolic Rate because there is not a macronutrient breakdown on each item like if you were to buy something in the states with a nutrition label. The amount of high glycemic choices is astounding. I try to avoid any high-glycemic foods such as white rice, pasta and white bread at all costs. I eat a minimum of six meals a day and drink a minimum of one gallon of water. For protein, I eat whatever lean meat they have available. For carbohydrates, I eat all the fresh vegetables I can get, and for fats I will eat olives or nuts.
Mesocycle Breakdown:Week 1 Preparatory:
- Monday: legs
- Tuesday: chest
- Thursday: back
- Friday: high-intensity interval training
- Saturday: shoulders
Week 2 Hypertrophy:
- Monday: chest
- Tuesday: legs
- Thursday: back
- Friday: high-intensity interval training
- Saturday: shoulders
Week 3 Strength:
- Monday: back
- Wednesday: chest
- Friday: legs
- Saturday: shoulders
Week 4 Power:
- Monday: squat
- Wednesday: bench
- Friday: deadlift
- Saturday: overhead press
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