Pregnant Weighted Armor 2.0

Pregnant Weighted Armor 2.0

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Military and law enforcement professionals are faced with countless life-threatening situations. Dependable body armor and tactical plate carriers provides a crucial added layer of life-saving protection.
When choosing armor, it’s important your ballistic protection meets NIJ standard 0101.06. But the equipment also needs to match the level of threat you’re likely to face. Body armor comes in different levels. The higher the threat level, the higher the protection, as well as the weight of the vest.
Here’s a breakdown of the different body armor levels:
Providing our police and military professionals with the best plate carrier selection is a priority at Patriot Outfitters. We carry the most trusted brands in the industry, including Condor , BlackHawk , Voodoo Tactical , Galls and more.
Please note that purchasing a plate carrier by itself offers no ballistic protection without armor plates (sold separately). Patriot Outfitters carries a large selection of plate armor from brands including Paraclete , Armor Express , ProTech and more.
The 5.11 Tactical TacTec Plate Carrier provides comfort and an increased range of motion in a lightweight package. This tactical vest features padded yoke shoulder straps, a laser-cut MOLLE webbing plate and a low-profile, quick grab drag handle. Sized to hold two ballistic plates (8”x10” or 10”x12”), this TacTec vest is ready to meet any challenge.
The Condor MOPC Plate Carrier holds full-size plates and comes fully customizable with exterior MOLLE. This NTOA-approved MOLLE vest provides a highly mobile operator cut in the front and back of the carrier, and adjustable shoulder straps and cummerbund for a more comfortable fit.
The Shellback Tactical Banshee Elite 2.0 Plate carrier is designed with input from both military and law enforcement professionals. This ballistic armor carrier features six rows of PALS webbing, an integrated kangaroo pouch and an admin pouch with gusseted zipper closure. This Berry Compliant vest also fits over soft body armor and accepts up to 10”x12” Level III & IV ESAPI or similar plates/plate backers.
In addition to plate carriers, there’s also a wide range of MOLLE gear that can be attached to a vest with PALS webbing.
For a simple, yet effective system to carry your M4 magazine, the Condor Triple Stacker Open Top Mag Pouch comes highly recommended. This mag pouch has an open-top design that utilizes bungee cords for holding the mags in place and fits up to six M4/M16 mags total.
The Elite First Aid Personal First Aid Kit is conveniently packed in a compact IFAK pouch with MOLLE straps and includes all of the most commonly used first aid supplies.
The Source Tactical Kangaroo Hydration System is a MOLLE pouch canteen that works where back systems often do not. The hydration bladder features 3-layer coextruded polyethylene film with taste-free quality, low maintenance and integrated Grunge-Guard antimicrobial protection.
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I’ve been tinkering with this post for a long time, apologies for the tardiness. I thought I was busy. Then we had a daughter. And I really thought I was busy. Then we got pregnant and had another daughter, and I’m no longer busy, I just never stop!
Each year lived is a milestone of sorts I guess, but this year has been of particular significance to me. The Hitchhikers Guide to the Galaxy has an interesting perspective on the number 42. It may or may not be the answer to the Universe, but this has certainly been an age of answers for me.
It’s hard to believe, but NorCal Strength & Conditioning celebrated its 10th anniversary in business on my b-day back in January of this year. On the one hand it feels like time has gone by in a blink, on the other, this process does not feel a day less than 20 years in the making! Whatever the case, this piece from the best movie ever made (Grosse Point Blank, in case you were unclear on that) encapsulates my feelings on this milestone:
I want to take a moment and say thank you to one of my mentors, Coach Greg Glassman. Yes, lots of water under the bridge, but Greg played a key role in helping me figure out what the heck I wanted to do with my life. When I opened NorCal (then CrossFit NorCal…the 4 th CrossFit affiliate in the world) I was also contemplating a graduate degree in biochem or toxicology, running a Capoeira group (where I met Nicki incidentally) and trying to be the best athlete I could be. At dinner after the grand opening, Coach Glassman was talking to me and said the following: “Robby, you can be the Capoeira Kid, get a Phd, or you can run a successful gym. But you can do only ONE of these, not all of them.” This was said with no malice, and ironically, no weight one way or the other. Greg was simply relating the fact that it’s tough to be successful in one endeavor at a time, almost a guarantee of mediocrity or ruin if one does not focus on a singular activity (at least until that task is completed). I thought about this a good bit and I realized I enjoyed running that gym more than anything I’d ever done in my life. I could teach, research, train and also practice my own goofy form of “performance art” doing the job of a strength coach. The rest, as they say, is history. So, I wanted to take a minute to thank Coach Glassman for his help and guidance early in my career as a gym owner.
Apologies if this is a bit self indulgent talking about how my training and food have altered over time, but I get a lot of questions surrounding these topics. I’ll look at the training piece first, the food second. The two have really worked in synchrony as I’ve tried to figure out not only how to optimize my performance, but also work to keep me as productive and as healthy as possible for as long as possible.
I’ve been in love with Brazilian Jiu-jitsu for a loooong time. How long? Well, I should have a 10 th degree black-belt at this point, but although I was exposed to BJJ many years ago, I’ve seldom had more than a week or two of instruction at any given stint and have gone literally 5 or more years between doing any type of organized training. I finally tracked down both a fantastic Coach and school in Kelley Farrell and Conviction MMA . I’ve been pretty consistent (2-3 classes per week for a bit over about 18 months), and last July I was awarded my blue belt (or my plan of washing my white belt with my blue Gi finally paid dividends!). I’ve been making pretty good progress, hitting 2-3 group classes per week, while also getting in a private lesson here and there if possible. AT 42 I’ve had to learn how to really listen to my body, and on those days when I’m not feeling great, I don’t train. Even on my good days I try to pace, use technique, and “leave some gas in the tank.” These strategies have helped a lot, but I am still often knackered after a hard session. This has encouraged (forced?) me to take a VERY minimalist approach to my peripheral strength and conditioning activities. (As of Sagan’s arrival I’ve only hit 2 classes in the past 6 weeks)
My strength work has consisted of 2 days per week of generally low volume, periodized, barbell and rudimentary gymnastics work. I’ll give you a general outline and then fill in details on how I’ve modified things over. My BJJ has generally happened on Tuesday, Thursday and Saturday, with an occasional private on another day, or perhaps in place of a group class. My strength work has occurred on Sunday and Wednesday, while I have fiddled with doing a bit of low level cardio (ala-Joel Jameson’s “RoadWork 2..0”) perhaps one other day.
My strength work has looked like this:
Vertical press, Vertical Pull (Press + Chins for example)
Abs & low back (low back 3/1 volume of abs)
Deadlift, Olympic lift (mainly PC or HPC) or Hip bridge variant
Horizontal press, Horizontal pull (bench or dips + rows or body rows for example)
Abs & low back (low back 3/1 volume to abs)
So, a few things to keep in mind here:
-Related to above, my recovery is the limiting factor in making progress
-My S&C needs to support, not detract from my on-the-mat efforts.
To this end I have generally kept my volume pretty low, with my relative intensity (%1-rep max) relatively high, in the 80-90% range for the most part). Here’s a few ways that I’ve sliced and diced that:
If you coach people In an S&C format and are not familiar with the Prilepin’s chart… Well, let’s fix that deficiency, ok tiger?
I took the low end of the volume range and started at the lower end of a given intensity range, and walked that up over the course of 4 weeks:
Change movements a bit, start over. This worked pretty well but it requires some calculator work to get your percentages. I’m lazy, I’ve been doing gym based lifting since I was 13, so this stuff gets tiring quickly. I was talking with John Welbourn about this and he constructed a simple, Bulgarian inspired template that looked pretty close to the following:
Find a “max” (anywhere from 1-5 reps) Reduce load 10-20%, hit your volume work based off the Prilepin chart. For example, I might hit 245lbs x2 on the bar dip (175 lbs BW+ 70lbs of external load) then reduce that by ~20% (I’d just round that up to 250 lbs, which makes 20% about 50 lbs ). So my work sets should be about 195-200lbs. I have a 35lb KB that works well in my harness set-up, so I’ll just run with that and get some volume work by doing say 5×2 on the dip with a total load of about 205Lbs. Scientific? Precise? Not super-duper, but it’s a plan, and I’m making progress both in the gym and while grappling.
A couple of caveats here to understand how this works:
-My “max” is an “un-aroused” FAST rep (or reps). By un-aroused I mean I’m not listening to Township Rebellion , pacing the gym and sniffing ammonia ampules before the lift. I maintain a pretty placid effect, I do my abdominal bracing and all that, but it’s not a massively stressful effort. An important feature of doing all that correctly is making sure that your bar or movement speed is FAST. The raising portion of my squat for example is less than a second, I don’t grind and you’d not even really notice a sticking point. Down under control then ZIP! The bar goes up. Now, is this a “true” max? No, of course not, but you cannot max at that level all the time without cooking yourself (even the WestSide Barbell guys are not doing competition style “maxing” on a daily basis). What I’m doing is moving a relatively heavy load based on my recovery and ability THAT DAY. If I’m feeling frisky, I’ll go a bit heavier. If I spent the previous day rolling with a 240lb, 26 year old police officer, I might be a bit knackered, and gym efforts will reflect this. I really like this approach and made good gains while staying fresh. I weigh between 170-175 and my top end back squat ranged from 315-365. Not massive weight, but keep in mind that weight is moving FAST. There is a reality that, if I’m getting my ass kicked on the mat, it’s due to a lack of technique and experience, not strength or power, so this is plenty heavy for my purposes.
-The above is perhaps a note on intensity; this is a note on volume. The bottom end of the Prilepin chart is NOT a lot of work, but it is plenty for me. As I mentioned before, I have lifted weights for more than 20 years and I’m reasonably fast twitch. Combine a long training history with the ability to turn things on explosively, and you have an easy recipe for over-training. If you are newer to lifting, not fast twitch, or just a better human being than I am, then perhaps you could roll 5 days per week AND be at the top end of the Prilepin chart with regards to volume. This cavemen, cannot!
-Why do any strength work at all? I keep the low volume strength work in the mix as I feel it provides a bit of “armor plating” that I’d not have if I “just rolled” all the time. There are some people like Marcello Garcia who do little if any peripheral S&C and they are phenomenal; other folks have a program not significantly different from mine. The most important part of combatives practice is doing that activity, but developing attributes such as strength, power or flexibility can certainly be beneficial so long as you keep the emphasis in the right places.
I’ve followed some kind of a two-day split like this for almost two years. Again, I have liked it, but as things have gotten busier with the certification (more on that later), and we get closer to WolfCub#2’s arrival (now past!), I’m going to shift to hitting my workouts “on the fly.” I’ve talked about this a bit on the podcast, but I’m going to have 2 different movement days that I alternate between. I’ll set a timer while I’m working at my snazzy standing work station, and when my 30-40 min work bolus is up, I’ll run up to the garage and do a quick circuit of the movements I’ve described above. Part of this is to get more work done, part is after talking with Dan Pardi I think spreading activity throughout the day might confer some health benefits. And finally, I’m just bored as hell lifting weights alone in my often chilly-ass-gym. When I get blocks of time to do something I want to run around with Zoe, go to BJJ, do some bow hunting near the house. Just about ANYTHING besides spending a solid hour in my gym alone. So, I’ll give folks an update on that in a few months. – Update on this : Zoe now trains with me most mornings. She plays on the rings, climbs around on ropes and practices OL’s and squats with a wooden dowel. It is fun as hell and she claps for me when I lift something and says “Dada, that’s REALLY heavy!” Oddly enough, I like lifting again!
If one wanted to take a long term approach with the two templates described above one could use the low-volume Prilepin plan for 3-4 weeks, then do a 4 week accumulation block (increase volume, maintain relative intensity…perhaps in the 75-85% range) then use the Bulgarian approach for a 2-3 week intensification block. Every 4 th week cut volume in half as a de-load week. I think one could ride that pony for a long, long time.
Given that I’m time crunched I have to be selective about what I throw into my training. When I look at the demands of BJJ I see a lot of problems with kyphosis of the shoulders (rounding forwards) and se
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Pregnant Weighted Armor 2.0

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