I thought I gave the Army the best of me…. Came out a bit broken. Got even more broken after the FACT but just takes some time and work arounds to get back at it. Muscle memory is insanely efficient. I’m in far better shape than I was before breaking my femur TWICE. I can’t run like I used to… who tf needed to run an 11 min two mile idk but I did so I can live with what I’ve got.
I've ruptured my quad tendon, I've got a couple of bad disks in my neck, and a couple of really bad disks in my lower back. The disks in my lower back had me thinking "if this is what my life is going to be like, I don't want to be alive". I said f*ck that, I don't want to be broken anymore and I'm not going to make excuses. I wasd also addicted to several substances at the time. I learned to work around my challenges and, at 47, I am in the best shape of my life. My career is light years ahead of what it was and my mental health is such that I have the strength to pick other people up when they are struggling and raise 2 rebellious and stubborn teenage boys. When I was 25, I was stronger and faster, but my diet was sh*t and I was drinking and using drugs and smoking. I have days where it's very hard to get out of bed or where I'm miserable all day. And sometimes those days turn into weeks. So I double down on my PT exercises and push through it because I don't want to be a quitter or a weakling. If you've already decided you are a "physically broken man", then that's what you are. I don't know your personal situation and I would never judge you, because I've been there. But it can always be better. Pat Mac could say the same thing. Lots of injuries and I guarantee he has plenty of days when he's hurting like hell. He's a certified badass, but he's a human, just like you and me. He could say "I'm a broken man" and then get busy dying. But he's convinced himself that isn't the right path and so can you. Change your mindset to "I used to be a broken man, but I'm going to put in the work to change that" or just "I am a strong man who CAN overcome my challenges" and watch yourself grow into something that you never thought you could become.
@@hailtothe_rooster1572 gets it. Stop thinking in terms of "I've got to be the athlete I was 20 years ago" and think in terms of small, achievable goals like "I am going to the gym 2x a week and will walk my dog for 2 miles, 3x a week." Start small and celebrate those little wins. Who cares what anyone else thinks or is doing or capable of. Prove to yourself that you can do it and f*ck the detractors or those who think you should do more. To walk a mile, you've got to first take a single step. Then another. Then another. You don't just jump to the end in one stride.
Stay the path, you can do it, my childs mother died 5 years ago. I had many other issues that came from that very dark period. I quit drinking alcohol, focused on my diet, and then when weight startd to come off, I started training! Don't give up! The hardest part is getting started. Give thanks, try not to let the negative overwelm you man, also Stop watching the News!
@@runningdrew6654 agree, too add to that, sunlight and self love switching negative thoughts to posatives throughout the day for the mental. Tell yourself you love yourself
I’m impressed by this man’s stylistic blend of academic knowledge to tactical application. Thanks Pat for helping give our generation of warfighters a good name.
@@supertrooper7403 I'll usually just drink about a pint glass worth so maybe 16 ounces, but then I drink 1-2 cups of coffee and then another glass of water with my vitamins before I leave the house. This is all in about 1.5 hours. I notice if I don't drink water and only the coffee I feel dizzy and weird.
As a guy who is just starting to train after cardiac events, I seriously appreciate your simple approach to hydration, diet and work out. I'm 69 years old and I thank you.
Pat - these short videos on a specific topic have been really great. I appreciate the “here’s a broken down defined task that we are going to focus on today” type of video. 👍👍
Absolutely agree. Transverse plane is the most crucial. We exist within a dynamic & ever-changing environment, so learning to perform in multiple planes is important.
@@Cheesusrice69222 Absolutely. I've been training in mixed martial arts for 5 years & there is always a component of rotation through the hips. Wrestling could be considered more of a saggital practice but there's always a carry over with transverse movements.
The best eleven and a half minutes on TH-cam. Absolutely everything a person could need on the how, when and why of working out, eating and staying fit. Simple? Yes. Easy? Hell no! This will save tons of guys a gym membership they don't need. Buy Pat's book on the same subject; it's a gem too. 💪🏻🤘🏼
Makes sense! In high school in the late 60’s we had top notch sports programs. In basketball practice, tougher than my basic military training, we got strong-quick-and fast and then we did everything left handed, backwards and with stress (yelling and loud noise).
The new Army Combat Fitness Test and your videos helped change my workouts entirely. I now have a day for kettlebell, heavy bag, power (slam balls/sand bags/sprints and others), push-pull day (pull ups, push ups, squat press, abs), shadow boxing/speed day and lastly vanilla weight lifting day. Been awesome- wish I started it 20 years ago. Thank you for the info you push out.
The best info I’ve ever seen. Concise and practical. I’m old and beat up. Multiple surgeries. Been struggling with hanging on to what I have let alone building up. Please expand on “plane of motion”. Thank you thank you
I purchased your book and your e-course online. This training style is awesome. As a former powerlifter that works in the trades, this helps me stay strong without killing my joints. Performance based vs outcome based is key. I would like to see more content on this. Thanks Pat!
Thanks Pat! I wish we had more time during “TAPS” for a lunchtime CST sermon. Got a new leg today… and a new knee is on tap for next month. I was grateful for my fellow students who were VERY supportive! What an excellent community!
Please demonstrate the whiteboard recommendations. Thank you for sharing the knowledge given to you as a warrior. Spec ops does have the best tools, knowledge, and information!
Several of us used Twights Gym Jones method when we were in the Navy. At the time It was very difficult to find information about the system, workouts etc online but emails and questions were always answered. It was more focused than Old school CrossFit and between the two it helped a group of us excel in our chosen paths. I am enjoying the Mac CST these days.
Great stuff there. I got back into training 3 months ago, after several years off and getting fat, weak, and lazy. I concentrate solely on functional strength and functional fitness. Got a lil home gym and I train about 6 days a week covering all points: power, strength, hypertrophy, speed, quickness, with endurance and flexibility/mobility added in. Weekly workouts are never the same, so I totally agree about changing things up. It keeps things interesting and the shook value is off the charts. Keep on rockin'! And thank you for your service. 🤘
I bought your CST program a year or so ago. I had to take a break after blowing out both knees, but am getting back in to it. I love the mindset of "do what you can with what you bring." CST is also just a lot more fun to do in my driveway than going to a gym and working on machines. Thank you!
This is an awesome video! I’m newer to your channel, I really enjoyed the “basic dude stuff” videos and hadn’t seen one for a min so I did a little searching and found ya. Reading through the comments it appears you have an drawn in excellent community of viewers with a lot of great positive comments. This is my kind of place, I’m happy to have found your channel, looking forward to the next one!!! 🗽✌🏻🤘🏻
Great Video, “fitness not brokenness”. Finding this out more and more, tore my calf three weeks ago doing sprints, as I was in the ER I remembered those words, “fitness not brokenness”. Keep the videos coming, badass shirt🇺🇸💪
Outstanding video! Full of hard won knowledge with a side serving of 'gitcher mind right' attitude! Thank you Pat Mac! You make the world a better place.
Great info, thank you for posting! I've been using your IG posts as a kind of library of movements to keep things interesting. Don't have much in the way of equipment at the moment, but a lot can be done with a sandbag, sledgehammer/tire, and some bands. Good stuff, as always.
Pat I’d love a video about all your different surgeries and broken bones. I’m currently recovering from my 3rd abdominal surgery in 8 years. This one was a big open incision. Body has gotten very deconditioned during recovery. My core has lost a lot of strength. I’d love the motivation of hearing all your surgeries you’ve bounced back from.
Not many folks realize the difference between "simple" and "easy"... I try to do some of this, but I find myself falling into the same routine after while.. Thanks for the reminder to change it up!!!
Pat, been following your combat fitness, at 55 feel like a porch, got me back to rucking, with Alice Pack, 55 lbs, hiking with my dogs, but never understood the range of motions for health, till this video, make a lot of sense, next to work on, Thanks!
Thank you Pat! First time I have seen one of your videos. I have been doing a similar routine for about two years. I have found this is the best way to get in shape without having to be singularly focused on lifting weights or doing crazy cardio to be combat worthy. My initial thought and motivation for getting in some form of combat shape was to be ready, at all times, to be able to defend myself, others, and establish a precedent for my young children to always be, at the very least, a bit dangerous, if needed. This type of physical training, which does not require a gym membership, dates all the way back to Ancient Greece and Spartan life to always be physically prepared for survival/combat. Learning this history helped motivate me to spend less time on my ass and be in the kind of shape that can, at the very least, be deterrent for a would be aggressor.
Pat, this is terrific content, and you are knowledgeable on it, continue to do it. This type of content is highly welcomed. I tend to watch Andrew Huberman's lab podcasts because he discusses a lot of the science of training, nutrition and daily habits. Definitely worth the check as well. Everyone needs more fitness in their life, and learning how to do it properly and scientifically is super important. Thanks bro.
Ok man, you finally got me to subscribe. I usually HATE the tactical Timmy people on the internet but you sir are far from one of them. Thank you for the great content.
Starting to get myself back together. Stopped doing heroin, quit cigs, quit caffeine, quit eating garbage food and started going to the gym 3x a week. Getting there but i still need to get away from alcohol. All of these things i quit around 2 years ago thats when i picked up a 3x a week drinking habit. Thanks for the videos they help me to get back to where i need to be.
Pat the information you just dropped is understatedly genius. You’ve distilled years of Real world experience to get results for being a physically capable human in a realistic timeframe. It’s easy to get wrapped around the axle of all these fads, trends and influencers. I just want to be a guy who can out run, and out work the average dude. I refuse the lazy lifestyle and pursue the try harder attitude. I definitely would like to see some examples of these exercises, especially transverse ones. Thanks Pat
I appreciate all the info. I’ve been putting a lot of this to use the past few weeks and I have been enjoying it. You actually introduced me to how to use bands and it has really been a game changer. Thank you.
To have this not hidden behind a paywall is cool.
Appreciate it Pat
Zip it hippie!
As a physically broken man, this has given me hope to be able to stay in shape again. Thanks, brother, and God bless.
I thought I gave the Army the best of me…. Came out a bit broken. Got even more broken after the FACT but just takes some time and work arounds to get back at it. Muscle memory is insanely efficient. I’m in far better shape than I was before breaking my femur TWICE. I can’t run like I used to… who tf needed to run an 11 min two mile idk but I did so I can live with what I’ve got.
I've ruptured my quad tendon, I've got a couple of bad disks in my neck, and a couple of really bad disks in my lower back. The disks in my lower back had me thinking "if this is what my life is going to be like, I don't want to be alive".
I said f*ck that, I don't want to be broken anymore and I'm not going to make excuses. I wasd also addicted to several substances at the time. I learned to work around my challenges and, at 47, I am in the best shape of my life. My career is light years ahead of what it was and my mental health is such that I have the strength to pick other people up when they are struggling and raise 2 rebellious and stubborn teenage boys.
When I was 25, I was stronger and faster, but my diet was sh*t and I was drinking and using drugs and smoking. I have days where it's very hard to get out of bed or where I'm miserable all day. And sometimes those days turn into weeks. So I double down on my PT exercises and push through it because I don't want to be a quitter or a weakling.
If you've already decided you are a "physically broken man", then that's what you are. I don't know your personal situation and I would never judge you, because I've been there. But it can always be better.
Pat Mac could say the same thing. Lots of injuries and I guarantee he has plenty of days when he's hurting like hell. He's a certified badass, but he's a human, just like you and me. He could say "I'm a broken man" and then get busy dying. But he's convinced himself that isn't the right path and so can you.
Change your mindset to "I used to be a broken man, but I'm going to put in the work to change that" or just "I am a strong man who CAN overcome my challenges" and watch yourself grow into something that you never thought you could become.
@@hailtothe_rooster1572 gets it. Stop thinking in terms of "I've got to be the athlete I was 20 years ago" and think in terms of small, achievable goals like "I am going to the gym 2x a week and will walk my dog for 2 miles, 3x a week."
Start small and celebrate those little wins. Who cares what anyone else thinks or is doing or capable of. Prove to yourself that you can do it and f*ck the detractors or those who think you should do more.
To walk a mile, you've got to first take a single step. Then another. Then another. You don't just jump to the end in one stride.
Stay the path, you can do it, my childs mother died 5 years ago. I had many other issues that came from that very dark period. I quit drinking alcohol, focused on my diet, and then when weight startd to come off, I started training! Don't give up! The hardest part is getting started. Give thanks, try not to let the negative overwelm you man, also Stop watching the News!
@@runningdrew6654 agree, too add to that, sunlight and self love switching negative thoughts to posatives throughout the day for the mental. Tell yourself you love yourself
“Anything that you suck at” so humbling but so rewarding.
I’m impressed by this man’s stylistic blend of academic knowledge to tactical application. Thanks Pat for helping give our generation of warfighters a good name.
Been drinking water every morning first thing for many years now. absolutely a gamechanger. I give this advice to most people if the topic comes up.
Hi Shane. How much water a4e you drinking in the morning? I’ve been trying this too and not sure if I’m drinking enough. Thanks brother.
Matt
@@supertrooper7403 I'll usually just drink about a pint glass worth so maybe 16 ounces, but then I drink 1-2 cups of coffee and then another glass of water with my vitamins before I leave the house. This is all in about 1.5 hours. I notice if I don't drink water and only the coffee I feel dizzy and weird.
I drink a full quart first thing after getting up. Big difference in how I start the day.
As a guy who is just starting to train after cardiac events, I seriously appreciate your simple approach to hydration, diet and work out. I'm 69 years old and I thank you.
Pat - these short videos on a specific topic have been really great. I appreciate the “here’s a broken down defined task that we are going to focus on today” type of video. 👍👍
Great to see you talking about this again. Really enjoyed the practical uses for the exercises. Keep up the awesome work man.
Absolutely agree. Transverse plane is the most crucial. We exist within a dynamic & ever-changing environment, so learning to perform in multiple planes is important.
Would Brazilian jui jitsu and wrestling be considered transverse?
@@Cheesusrice69222 Absolutely. I've been training in mixed martial arts for 5 years & there is always a component of rotation through the hips. Wrestling could be considered more of a saggital practice but there's always a carry over with transverse movements.
The best eleven and a half minutes on TH-cam. Absolutely everything a person could need on the how, when and why of working out, eating and staying fit. Simple? Yes. Easy? Hell no! This will save tons of guys a gym membership they don't need. Buy Pat's book on the same subject; it's a gem too. 💪🏻🤘🏼
CST has completely changed the way I workout for the better. You're the man Pat - thanks for everything you do
Love the balance of the program! Thanks!!
That’s awesome dude stuff right there. Thanks Pat!
Another great video! 👍🏿
the world is better because of you brother. thanks for all these free vids
Makes sense! In high school in the late 60’s we had top notch sports programs. In basketball practice, tougher than my basic military training, we got strong-quick-and fast and then we did everything left handed, backwards and with stress (yelling and loud noise).
U are an inspiration to us other old troopers . Looking fit brother Pat. Thank u for the post , knowledge transfer, and motivation✌️☺️🇺🇸
“Old” was the wrong word…. I stand corrected……Vintage….
@@ToysRUsKid_Critter Like fine wine or whiskey, getting better with age.
Great Post brother.
The reason I started watching Mac was for the workouts. Love the driveway gym since thats where I do all of my workouts with similar equipment.
I love how you said it’s simple but not easy, so true
Good stuff - Thanks. DOL
Please and thank you. More of this Pat. Thanks for the information.
Whoa!!! Totally blew my mind these fitness concepts.
Pat has done consistently well blending knowledge and comedy 👏 🤣
Love these videos. I also like the way your equipment can be anything heavy lying around the house
It is so refreshing to hear a guy talking sense when it comes to working out.
Tango Mike, Mr. Mac. Greatly appreciated class.
Sweet! I’ve been looking forward to this.
The new Army Combat Fitness Test and your videos helped change my workouts entirely. I now have a day for kettlebell, heavy bag, power (slam balls/sand bags/sprints and others), push-pull day (pull ups, push ups, squat press, abs), shadow boxing/speed day and lastly vanilla weight lifting day. Been awesome- wish I started it 20 years ago. Thank you for the info you push out.
So many quote gems in this video. My favourite one has to be "Routine is the playground of a dull mind"
That’s just what people with ADD say.
No BS - Good stuff. The other thing is staying motivated, setting goals within goals.
Better than motivation is discipline.
@@spacemanspliff7844 discipline gets you to the starting line- motivation gets you across the finish line
The best info I’ve ever seen. Concise and practical. I’m old and beat up. Multiple surgeries. Been struggling with hanging on to what I have let alone building up. Please expand on “plane of motion”. Thank you thank you
This guy loves what he is doing. This is great. He is so positive I love it. He is a winner. He does not complain and blame others.
I purchased your book and your e-course online. This training style is awesome. As a former powerlifter that works in the trades, this helps me stay strong without killing my joints. Performance based vs outcome based is key. I would like to see more content on this. Thanks Pat!
Thank you for the awesome advice 👍
Thanks for the rundown. God Bless
Awesome. Thank you for putting this video out.
ThankYou 🙏
Thanks Pat! I wish we had more time during “TAPS” for a lunchtime CST sermon. Got a new leg today… and a new knee is on tap for next month. I was grateful for my fellow students who were VERY supportive! What an excellent community!
Keep the information coming Pat. Thanks!
Pat is such a legend, the birds chirp translate everything he says right when he speaks. They are silent when he is silent or writing.
😂
Love the hummingbird in the upper left hand corner.
Please demonstrate the whiteboard recommendations. Thank you for sharing the knowledge given to you as a warrior. Spec ops does have the best tools, knowledge, and information!
Awesome to see you talking about CST again, keep going with it brother.
Thanks Pat Mac!
Keep them coming pat this is my favorite TH-cam channel now
Several of us used Twights Gym Jones method when we were in the Navy. At the time It was very difficult to find information about the system, workouts etc online but emails and questions were always answered. It was more focused than Old school CrossFit and between the two it helped a group of us excel in our chosen paths. I am enjoying the Mac CST these days.
You are a world class instructor Mac. I would never even think about stopping any of your videos.
Just what I needed. Really shifting to this outlook for fitness these days.
Great stuff there. I got back into training 3 months ago, after several years off and getting fat, weak, and lazy. I concentrate solely on functional strength and functional fitness. Got a lil home gym and I train about 6 days a week covering all points: power, strength, hypertrophy, speed, quickness, with endurance and flexibility/mobility added in. Weekly workouts are never the same, so I totally agree about changing things up. It keeps things interesting and the shook value is off the charts.
Keep on rockin'! And thank you for your service. 🤘
Yeah I would like to see a work out plan if possible. Always love to get new information and a change up. Thank you for another great video Brother!
Routine is the playground of a dull mind…
This hit me like a ton of bricks. As usual Mac you are one point.
Fantastic video! Please do some demonstration workouts!
Up vote this bad boy comment!
Passing on knowledge. Basic dude stuff.🤘🏻
Legendary t-shirt and great content as always. The diet stuff was especially relevant to me. Thanks.
I have been looking for someone to finally breakdown this type of training and finally it’s happened!! Thank you!
Practical and useful info as always !!! Many Thanks all around
I started your CST program about a year ago. I transitioned from 30+ years of sport climbing to concentrating on CST. I love it!!
Just found your videos these are great thank you!
I felt my pilot light click on, lets do this. Thanks Pat.
I bought your CST program a year or so ago. I had to take a break after blowing out both knees, but am getting back in to it. I love the mindset of "do what you can with what you bring." CST is also just a lot more fun to do in my driveway than going to a gym and working on machines. Thank you!
This is an awesome video! I’m newer to your channel, I really enjoyed the “basic dude stuff” videos and hadn’t seen one for a min so I did a little searching and found ya. Reading through the comments it appears you have an drawn in excellent community of viewers with a lot of great positive comments. This is my kind of place, I’m happy to have found your channel, looking forward to the next one!!! 🗽✌🏻🤘🏻
Some demonstration for people who do t have much at home would be awesome. Someday I'll be a patron to help repay what you've helped us with
Awesome info bro! Keep it coming!! Love the shirt!
More please! Help us build better, stronger, faster. Thanks for all you do
Great video I've been doing version of this for years
Great Video, “fitness not brokenness”. Finding this out more and more, tore my calf three weeks ago doing sprints, as I was in the ER I remembered those words, “fitness not brokenness”. Keep the videos coming, badass shirt🇺🇸💪
Outstanding video! Full of hard won knowledge with a side serving of 'gitcher mind right' attitude! Thank you Pat Mac! You make the world a better place.
I’m early to these videos and I like it. Binge a few of these while I drink coffee. Get an uncomfortable caffeine buzz and hit the gym.
Great info, thank you for posting! I've been using your IG posts as a kind of library of movements to keep things interesting. Don't have much in the way of equipment at the moment, but a lot can be done with a sandbag, sledgehammer/tire, and some bands. Good stuff, as always.
Pat I’d love a video about all your different surgeries and broken bones. I’m currently recovering from my 3rd abdominal surgery in 8 years. This one was a big open incision. Body has gotten very deconditioned during recovery. My core has lost a lot of strength. I’d love the motivation of hearing all your surgeries you’ve bounced back from.
Not many folks realize the difference between "simple" and "easy"... I try to do some of this, but I find myself falling into the same routine after while.. Thanks for the reminder to change it up!!!
I would love to see a full weeks worth of a workout plan. Thanks for all that you’re doing for us.
Amazing stuff, Pat. Such a likable guy putting out efficient knowledge. Thank you.
Thank you Pat. Super motivating to get our and move!
My favorite part of this video is the high school science teacher stance he assumes every few seconds. Good shit Pat, keep it up!
Practicing things we're not good at... Awesome !!
Thanks for all the great info as usual PatMac!
Thanks Pat. Looking forward to more scoop on this topic for this 70+ year old to improve life and attitude.
Thank you.
Best straight Up No B.S. advice Ever!
Pat, been following your combat fitness, at 55 feel like a porch, got me back to rucking, with Alice Pack, 55 lbs, hiking with my dogs, but never understood the range of motions for health, till this video, make a lot of sense, next to work on, Thanks!
Thank you Pat! First time I have seen one of your videos. I have been doing a similar routine for about two years. I have found this is the best way to get in shape without having to be singularly focused on lifting weights or doing crazy cardio to be combat worthy.
My initial thought and motivation for getting in some form of combat shape was to be ready, at all times, to be able to defend myself, others, and establish a precedent for my young children to always be, at the very least, a bit dangerous, if needed.
This type of physical training, which does not require a gym membership, dates all the way back to Ancient Greece and Spartan life to always be physically prepared for survival/combat. Learning this history helped motivate me to spend less time on my ass and be in the kind of shape that can, at the very least, be deterrent for a would be aggressor.
How can you not dig this dude!!
Pat, this is terrific content, and you are knowledgeable on it, continue to do it. This type of content is highly welcomed. I tend to watch Andrew Huberman's lab podcasts because he discusses a lot of the science of training, nutrition and daily habits. Definitely worth the check as well. Everyone needs more fitness in their life, and learning how to do it properly and scientifically is super important. Thanks bro.
Whatever you wanna talk about, bro… we’re watching 🤘🏻
BRO!
Solids again!!!
Throw it down like a man possessed!
Rgr that Wilco
Ok man, you finally got me to subscribe. I usually HATE the tactical Timmy people on the internet but you sir are far from one of them. Thank you for the great content.
Outstanding!! I've had a string of surgeries over the last 2 years. knee, shoulder, and neck. Thank you for giving the info here!!
Starting to get myself back together. Stopped doing heroin, quit cigs, quit caffeine, quit eating garbage food and started going to the gym 3x a week. Getting there but i still need to get away from alcohol. All of these things i quit around 2 years ago thats when i picked up a 3x a week drinking habit. Thanks for the videos they help me to get back to where i need to be.
Thanks
Once again the name Mark Twight comes up. Great info, sir. Thank you.
I would like to to see those demos. Thanks man. You’re a Big motivator for me.
Pat Thank you for sharing your knowledge , experiences and educated opinions. Much appreciated.
Thank you
Pat the information you just dropped is understatedly genius. You’ve distilled years of Real world experience to get results for being a physically capable human in a realistic timeframe. It’s easy to get wrapped around the axle of all these fads, trends and influencers. I just want to be a guy who can out run, and out work the average dude. I refuse the lazy lifestyle and pursue the try harder attitude.
I definitely would like to see some examples of these exercises, especially transverse ones.
Thanks Pat
I appreciate all the info. I’ve been putting a lot of this to use the past few weeks and I have been enjoying it. You actually introduced me to how to use bands and it has really been a game changer. Thank you.
Good stuff!
Please do a follow up 🙏🏼💯 great knowledge as always 🏆
This has totally opened my eyes to how limited my workout routine is- lifting and running. I’m starting working in these other aspects asap
I literally stopped and clipped his Arnold impersonation :). and then carried on.
Thanks for your guidance sir!