Ironworks recognizes strength

First 1500 Pound lifter

BY TONY MCCLURE

FAMILY & MWR IRONWORKS GYM

For the past six years, Ironworks East and West has offered an activity to Active-Duty Soldiers and DoD employees called the 1000 Pound Club Challenge.

The challenge is to lift as much weight as possible in the squat, bench press and deadlift. All three lifts are part of a powerlifting competition that recognizes maximal strength. The lifter gets three total one rep max attempts in each lift. Until recently, 1500 pounds had eluded patrons at both facilities. This club was created to boost morale for Soldiers and establish competition between the two Ironworks locations.

Managers want to be able to brag about whose facility has the highest number, even Soldiers get to brag about their accomplishments with their name on the board and of course their free t-shirt. It also pushes Soldiers to challenge themselves to hit their goals or to maybe beat the current highest weight.

The 1500-pound lift is no longer unattainable. In March Haakeem Harris, who finished Advance Individual Training (AIT) and will soon be joining his unit, was the first person to total more than 1500 and finished with a 1560 total. “My motivation for lifting is to get stronger, so I can overcome my job’s physical challenges,” Harris said. “My favorite lift is definitely the deadlift. I’ve been training for 7 years.”

Haakeem also issued a challenge to others to topple his total, so he can return the favor! Both Ironworks locations are open and running after a long shutdown due to COVID-19. They are open from 6 a.m. to 6 p.m. but are currently only allowing Active-Duty Soldiers to train and are running at a restricted 50% capacity. For more information, call Ironworks West at 915-568-2892 or East at 915744-5201.

5 Things to improve your ACFT score

BY COACHES JEREMY MCGOWAN, DEVIN CAIN AND TYLER KOEHLER

SUSTAINMENT BRIGADE MULESKINNER HOLISTIC HEALTH AND FITNESS (H2F)

As the Army is transitioning away from the Army Physical Fitness Test (APFT) and adapting to the new Army Combat Fitness Test (ACFT), many units and Soldiers ask us for advice as to how to improve their ACFT training and scores. Below are a list of five things that we, as strength coaches have been implementing at 1st Armored Division (AD) Sustainment Brigade that we have found beneficial.

Strength Training: Perform strength training workouts a minimum of 3 times per week, including movements such as the back squat, trap bar deadlift, bench press and chin-ups. These lifts are some of the most effective at developing the necessary strength required for the ACFT.

Less miles: Decrease overall running mileage to a maximum of 3 miles per week, while increasing pace as capable. All too often we find that Soldiers are performing way too much running, and it is negatively impacting their ability to properly recover and develop the strength and power needed for the new ACFT. In this case, more is not better.

Power Training: Make power training part of your strength training workouts. Developing explosive power is crucial for the standing power throw event, and for an overall healthy Soldier. Utilizing different medicine ball throw variations, plyometric variations, and jumps can all be done to accomplish this.

Improve your work capacity: Having the ability to continue going at a consistent pace is vital for the ACFT, especially during the sprint-drag-carry, where we see many Soldiers begin to struggle. Pick 3-5 movements and run through them for a 10-15 minute circuit at the end of your lifting session.

Resources: Utilize the Sustainment Brigade Muleskinner Holistic Health and Fitness (H2F) team to help you develop a comprehensive program that includes all of these things. All of the Brigades here on Fort Bliss have an H2F team available to them that includes strength coaches. Take advantage of them to help you put together a program for your unit that encompasses all of these things.

Ft. Bliss 2021 Sports, Fitness & Aquatics calendar

EVENT DATE LOCATION

Dudes, Donuts, Deadlifts & Drafts Dance Glow Party

Commander’s Cup Soccer Commander’s Cup Flag Football Outdoor Deadlift Party Commander’s Cup 10K Cardboard Regatta Women’s Softball League 9/11 Memorial Stairclimb Doggy Day Swim Commander’s Cup Swim Meet Zombie Run Fitacular Deadlift Party Commander’s Cup Golf Cranksgiving Sleigh the Holiday Spin Challenge Claus & Paws 5K Zumba Under the Stars

June 19 July 10 July 24 Aug. 9 – Oct. 21 Aug. 16 – Oct.28 August 21 August 27 August 14 Sept. 10 – Nov. 6 Sept. 11 Sept. 11 Sept. 14 – 16 October 16 October 23 November 5-7 November 25 December 4 December 4 December 11

Ironworks East Soto Gym Biggs Gym Stout Gym Field Finney/Omar Fields Logan Heights Gym

Community Pool Omar Bradley Fields Soto Gym Community Pool Aquatics Training Center BLDG 2457 Logan Heights Gym Underwood Golf Course Soto Gym Soto Gym Freedom Crossing Soto Gym

For more information on the sports program, call Sports Office at 915-744-5798.

Sports M.O.I.s located at bliss.armymwr.com