Health & Fitness

Air Force Strong

F-22 pilots need endurance, bulk, and strength—the muscle trifecta we’re all seeking. Here’s how to get your body into fighting shape…fast.

Best Life recruited certified trainer Chris Jordan from the Human Performance Institute (energyforperformance.com) in Florida to modify Major Paul Moga’s 90-minute workouts into four 45- to 60-minute chunks for civilians. The principles are the same: Use supersets (alternate rapidly between two exercises) with inverted repetitions (decrease the number of reps and increase the weight) to target muscles in the most efficient way. “The gradations in reps activate the three kinds of muscle fibers,” says Jordan. “The first set of 15 targets the small endurance fibers, the second set of 10 targets the bigger, stronger fibers, and the final set of five targets the largest, most powerful fibers.” Initially, you can rest for one minute between sets, but for maximum benefits, rest as little as possible. “The key is to start off at weights that allow you to maintain proper form.”

Guidelines
Do three sets of each exercise: 12 to 15 reps, then 8 to 10 reps, then 2 to 5 reps. Choose a weight for each set that is heavy enough so that the final rep challenges you to the point of momentary failure. The number of reps and the method for selecting weight are the same for all exercises. Stretch for 10 minutes at the end of each session.


DAY 1:

Dumbbell Shoulder Presses
Sit on a bench, feet flat on the floor, shoulder-width apart, and toes pointing straight ahead. Hold one dumbbell in each hand, with palms facing away from your body. Begin with your elbows near the sides of your body and hands at or just above shoulder level. Press your arms directly overhead by extending your elbows. Do not allow your head to move forward or your back to arch. Slowly return to the starting position; repeat.

Barbell Squats
Stand with your feet shoulder-width apart, toes pointing straight ahead, and knees over your toes. Rest the barbell on your shoulders, behind your neck, with your hands grasping the bar wider than shoulder-width apart. Slowly begin to squat, bending your knees and flexing your hips; keep your feet straight. Let your glutes “stick out” behind your body. Lower your body until your thighs are parallel with the floor. From this position, stand up straight until your hips and legs are almost fully extended; repeat.

Barbell Shrugs
Start by holding the barbell slightly wider than shoulder-width apart and stand with your feet shoulder-width apart, knees slightly bent, and torso erect. With your arms remaining extended by your sides, shrug your shoulders toward your ears. Be sure to use only your shoulders and try not to let your neck muscles tense. Slowly lower the weight to the starting position; repeat.

Dumbbell Lateral Raises
Start with two equal-size dumbbells in each hand and stand with your feet shoulder-width apart, knees slightly bent, and torso erect. Begin by raising the dumbbells simultaneously out to the sides of your body while maintaining a slight bend in your elbows. Your palms should face the ground and you should be moving only at the shoulder joint. Continue raising the dumbbells until your arms are approximately level with your shoulders. Lower to the starting position; repeat.