Building Neck Durability is as Simple as
YES/NO and Side-to-Side
Your head weighs, on average, 11 lbs. You have all the weight you need to build a strong foundation of the neck muscles right now. You only need to supplement a 10-minute Neck Drill to your normal workouts 3-4 times a week.
But first, let me ask you:
Are you preparing for special operations training and aiming to be durable enough for the load-bearing activities of selection? Do you want to carry logs, boats on your head, perform rucking and equipment carries, and fireman carries confidently? Look no further, as we have the solution for you: building a stronger neck to handle the demands of land portage!
Here it is: 6 Minute Necks
Exercise 1: Head Nods - Say Yes
Lie on your back. Slowly nod your head forward, bringing your chin towards your chest while lying down on your back. Hold this position for a few seconds and then return to the starting position. Repeat this slow and steady exercise for 1 minute of repetitions.
Exercise 2: Say NO to Weak Neck
Lie on your back. Turn your head from side to side as you nod NO with your head 2 inches off the floor. Repeat this slow and steady exercise for 1 minute of repetitions.
Exercise 3: Side to Side
Lie on your back. Slowly tilt your head towards one shoulder, aiming to bring your ear as close to your shoulder as possible without straining. Hold this position for a few seconds and then return to the starting position. Repeat on the other side for 1 minute
Now repeat exercises 1,2,3 but roll over to your stomach for a total of 6 minutes of neck-focused exercises using nothing but your melon and some time. As you progress, add time to each event and work to build up to 12 minutes.
You can effectively build your neck muscles without subjecting your spine to vertical pressure. It's important to minimize neck compression in your everyday life.
When you need to carry objects on your head, take a moment to brace your neck by tucking your chin in. This action engages the neck muscles, providing greater stability for the load. It's similar to how you brace your spine during deadlifts or heavy squats, where you flex the muscles around the spine to create a strong base.
Build a Solid Frame to Handle Heavy Loads (especially if you come from an endurance athletic background)
These are our Strength Programs that build that foundation but also allow for maintenance of cals and cardio (muscle stamina / endurance).
Having a background in lifting weights and load-bearing work will ultimately provide stability and support for your neck and spine during high-intensity activities and plays a significant role in maintaining optimal posture and reducing the risk of injury. Adding in the above circuit of neck exercises is a good way to build on a solid foundation.
Sure, you can add in neck bridges (wrestling training), added resistance training to your neck, but try this routine first for 5-10 minutes if you think it is too easy. I think this drill is as easy as a 10-minute tread or a 10-minute plank - not easy at all, but doable with practice.
With these exercises, you can build a neck and upper body strong enough to handle the demanding activities of special operations training. Incorporating these simple routines into your fitness regimen will give you the strength, endurance, and confidence necessary for successful land portages.
If you want help, that’s what I do…. Check out these resources that have helped spec ops candidates succeed where others have failed for the last 20+ years!
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Who is Stew Smith CSCS? Coach, Trainer, Writer, Podcaster: I'm the former Navy SEAL that tactical candidates go to for books, ebooks and online coaching to prepare themselves to get to and through intense tactical assessment and selection programs and qualify for service in their chosen tactical profession. See More at StewSmithFitness.com
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, helps with flexibility and mobility, but will also put you at a level of physical abilities where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
These Seasonal Tactical Fitness BLOCK Periodization programs will walk you through 4 x 4 weeks cycles with 16 weeks of each season in two programs. (32 total weeks)
Increase Strength & Crush the PST / PAST
3 Weeks Strength - 1 Week PT / Cardio Focus
(16 weeks)
These programs will walk you through 4 cycles with 12 weeks of each season in two programs.
The Specific Military / Special Ops Physical Fitness Workouts
Navy SEAL Workout Phase 1
Navy SEAL Workout Phase 2 - 3
Navy SEAL Workout Phase 4 Grinder PT
Navy SWCC Workout
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Army PFT Workout (Prep For Rucking, OPAT, ACFT)
Army Special Forces / Ranger Workout
Army Air Assault School Workout
Army Airborne Workout
Air Force Special Warfare IFT / OFT / Selection Prep
Advanced Running Program - Special Ops Supplement Plan
USMC RECON / MarSOC Workout
USMC OCS / TBS Workout
USMC IST and PFT
The Combat Conditioning Workout
Air Force PJ / CCT Workout Battlefield Airman Prep Course
The UBRR Upper Body Round Robin Workout / Spec Ops version
The Coast Guard Rescue Swimmer / Navy SAR Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Boot Camp Workout
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The Law Enforcement Physical Fitness Workouts
The FBI Academy Workout | FBI Workout Vol 2
The DEA Workout
The FLETC Workout - Ace the PEB
The PFT Bible: Pushups, Sit-ups, 1.5 Mile Run
The Fire Fighter Workout - Ace the CPAT
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