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WORLD CLASS MENTORSHIP https://www.skool.com/champions-club-5169/about DISCORD https://discord.gg/3U6CaXGynG For wednesday night zoom 7pm CST Never get shin splints again with this Special Forces method! Drop a comment if you've struggled with shin splints before. Jeff Nichols, former Navy SEAL, breaks down why swimmers often face this issue and how to bulletproof your shins. Learn about rucking, proper foot mechanics, and progressive training to build lower body strength. Whether you're a swimmer, runner, or aspiring special operator, these tips will keep you injury-free. Like & Subscribe for more expert advice on training and injury prevention. Check out our Masterclass for Navy SEALs at schools-classroom.com - we're building champions for life! Want to fly jets or become an Army OCS officer? We've got you covered. Support The Mission by joining our world-class mentorship program. Get access to exclusive content and training tips from top performers. Don't miss out on our free workout PDF - link in bio! #NavySEAL #ShinSplints #SpecialForces #RunningTips #JakeZweig #deltaforce #athletictraining #combatreadiness #chronicpainmanagement #strengthtraining CHAPTERS: 00:00 - Intro 00:22 - How to Fix Shin Splints: Causes & Solutions 04:26 - Starting Weight: Guidelines for Beginners 10:53 - Responding to Shin Splints: Best Practices 16:06 - Testing Readiness for Running Again 17:44 - Preventing Shin Splints: Effective Strategies 24:30 - Closing Thoughts & Summary 25:00 - Jeff Nichols: Insights & Expertise 25:18 - The Schoolhouse: Overview & Purpose Shin Splints: Prevention and Fixes Key Points Understanding Shin Splints: Shin splints are a chronic issue caused by poor mechanics and improper load management. This is common among individuals transitioning to high-impact activities like running without proper preparation. Often caused by weakened feet, improper footwear, and lack of bone density. Symptoms and Causes: Pain along the shin bone (tibialis anterior muscle). Improper dorsiflexion and plantar flexion mechanics. Shoes that prevent toes from splaying out, causing plantar fasciitis and other foot dysfunctions. Prevention Strategies: Footwear: Use shoes that allow toes to splay out. Avoid narrow-toe box shoes. Progressive Overload: Gradually increase activity intensity and duration to prevent overuse. Strength Training: Develop proper bone density and tendon strength through controlled exercises. Rehabilitation Protocols: Begin with low-impact activities such as rucking or biking. Introduce progressive exercises to improve foot mechanics and bone density. Avoid high-impact activities like running until proper strength and mechanics are restored. Exercises for Prevention and Recovery Rucking: Use a weighted pack (20-30% of body weight). Walk for 20 minutes with proper posture: heel strike, roll to toes, repeat. Progress gradually to increase weight and duration. Sled Push and Pull: Push sleds forward and backward to develop ankle mobility and foot strength. Perform in intervals: 2 forward, 2 backward for 7 minutes. Use light weights initially and focus on proper posture. Barbell Walking Lunges: Perform lunges with a barbell or sandbag for added weight. Focus on slow, controlled movements to develop lower body strength. Ensure the knee does not jerk inward and maintain proper alignment. Step-Up Lunges: Use a step or platform (12-18 inches high). Step up with one leg, keeping the other leg extended behind. Alternate legs to improve hip flexion and ankle mobility. Cycling and Stair Climbing: Use a bike or StairMaster to build endurance without impact. Ensure proper foot placement (midfoot on the pedal). Gradually increase resistance and duration. Running Mechanics Training: Begin with light jogging on forgiving surfaces (e.g., track). Focus on graceful, efficient strides. Gradually increase running duration (7-minute increments). Assessment Tools Lunge Test: Check for instability or knee jerks when performing a lunge. Video Analysis: Record from the front and side to identify mechanical issues. Pain Feedback: Regularly ask for pain levels and adjust activity accordingly. Pro Tips Always warm up before exercises and cool down afterward. Monitor progress through time, distance, and weight metrics. Avoid pushing through significant pain; allow time for recovery. By implementing these techniques and exercises, you can prevent and address shin splints effectively. Build a foundation of strength and proper mechanics to support your long-term performance goals. #usnavy #navy #football #usarmy #navyseal #seal #usairforce #navalacademy #westpoint #airforceacademy #NAPS #airborne #win #motivation #navyseal #military #army #winning #nfl #nba #nhl #mlb #playerdevelopment #sportphycology #ranger #greenberet #sealteam #delta #recon #usmc #sof #daivdgoggins #goggins #jocko #stewsmith #leadership #team #success #mentorship #entrepreneurs #jakeZweig #wrestling

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Say goodbye to flabby arms and chest fat! This 21-day upper body workout is designed to target and tone your muscles with simple yet powerful bodyweight exercises. We’re hitting all the right muscles with a mix of strength and endurance moves. As always, this workout is built to have a strategic phase that combines strength-building movements, endurance drills, and toning exercises. We will do some Tricep Dips, Chest Flys, and Pike Push-Ups, since they target key areas while also having functional movements like walk-downs, it really ensures you overall stability. With so many benefits included, this is a really good workout for your fitness journey. Results come with effort and consistency! Stay dedicated to this 21-day plan, and your hard work will pay off. Keep pushing forward and enjoy the results! You can do this! Good luck and have fun!❤️💪 **Don’t forget to share your experience and progress in the comment section. If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Monday to Saturday! ========================================== Stay connected on my other social media platforms so you can share your journey with others and stay motivated! *Instagram:* https://www.instagram.com/robertasgym/ *TikTok:* https://www.tiktok.com/@robertasgym *Reddit:* https://www.reddit.com/user/robertasgym/ *Twitter:* https://x.com/robertasgym *Tumblr:* https://www.tumblr.com/blog/robertasgym *Wordpress:* https://robertasgym.com/ Let’s keep the motivation going! 💪 ========================================== TIMECODES: 00:00 Introduction 00:14 Tricep Dips 00:58 Rest 01:14 Triangle Fly 02:04 Rest 02:20 Toe Touches 02:56 Rest 03:12 Chest Fly 04:00 Rest 04:16 Pike Push Ups 04:57 Rest 05:13 Downward Punches 06:01 Rest 06:17 T Plank 07:24 Rest 07:40 Arm Crossovers 08:14 Rest 08:30 Knee Push Ups 09:18 Rest 09:34 Walk Downs 11:36 Rest 11:58 Tricep Dips 12:42 Rest 12:58 Triangle Fly 13:48 Rest 14:04 Toe Touches 14:40 Rest 14:56 Chest Fly 15:44 Rest 16:00 Pike Push Ups 16:41 Rest 16:57 Downward Punches 17:45 Rest 18:01 T Plank 19:09 Rest 19:25 Arm Crossovers 19:58 Rest 20:14 Knee Push Ups 21:02 Rest 21:18 Walk Downs