2nd Battalion, 11th Infantry

Infantry Basic Officer Leaders Course (IBOLC)

NUTRITION / FITNESS

29 JAN 2013

ADMINISTRATIVE DATA
Taught or Supported Task(s) Supported Academic Hours Test Lesson Number Prerequisite Lesson(s) Clearance and Access Requirements Student Assignments Instructor Requirements Additional Personnel Requirements Equipment Required Materials Required Classroom, Ammunition Requirements Instructional Guidance Proponent PT / Nutrition Task Number Task Title N/A NA The academic hours to teach this class are as follows: Total Hours 2 hrs Type of Test:None Total Hours: 2 hours Lesson Number Lesson Title None None There are no clearance or access requirements for this lesson.

Students must be prepared to discuss the Slides during class. One instructor, familiar with None

Overhead Projector, Screen INSTRUCTOR MATERIALS: After Action Review Transparencies STUDENT MATERIALS: None One Standard Classroom None Note: Before presenting this lesson, instructors must thoroughly prepare by studying this lesson and identified reference material. S3, 2-11 IN

TERMINAL LEARNING OBJECTIVE ACTION - Discuss the importance and provide

knowledge of good Nutrition and PT Planning.

CONDITIONS - Given a classroom environment

with slide show presentation and knowledgeable instructor.

STANDARDS All students will have basic

understanding of Nutrition and PT Planning.

 Safety Requirements NA Risk Assessment LOW Environmental Considerations - NA

ELO # 1 ACTION - Discuss proper nutrition by providing knowledge of hydration, foods to eat and foods not to eat. CONDITIONS - Given a classroom environment with slide show presentation and knowledgeable instructor. STANDARDS - All students have basic understanding of proper nutrition.

Agenda
Introduction Nutrition
General Rules

PT Development
Prehab / Rehab Strength / Power Training Energy System Development (ESD)

Scheduling

Resources
Athletes Performance (API)
Andrews Institute Tactical Mentorship Program: Movement, Mindset, Nutrition, and Recovery

Mark Twight, Gym Jones

Seminar Operator Fitness Program and Manual

West Side Barbell

Matt Wenning

Crossfit
Journals Seminars

INTRODUCTION
PT shouldnt be the only aspect of training that is skill less. Train how we Fight -Barrier shooting, shoot houses -Dont just train for the test- RAW assessment PRO SPORTS VS TACTICAL ATHLETE TRAINING FACT-Sports and sporting events were derived from ancient warriors competing in various strength and endurance events. This is how armies trained and prepared for battle. FACT-Sports were used to master nature and various environments Pro Football Player 2 mile Run? Which set of abilities transfer more to the modern battlefield? 77% of injuries in Iraq/Afganistan are non-combat related (50% involve a low back, knee, or shoulder injury) Am. J. Trop. Med. Hyg., 73(4), 2005, pp. 713-719

PROFESSIONAL ATHLETE INJURY PREVENTION SPEED STRENGTH POWER QUICKNESS AGILITY CONDITIONING (AEROBIC/ANAEROBIC) IMPROVED RECOVERY NUTRITION ALERTNESS RESILLENCE

TACTICAL ATHLETE / SOLDIER

ABSOLUTE vs. RELATIVE

Absolute
We often speak in absolutes to get point across Used as a foundation of teaching/information sharing

Relative
There are always different perspectives/point of references
Rehab/Performance Individual Needs/Differences

There are always exceptions Nothing is absolute

Absolute and Relative

Both need to be considered when teaching/learning

NUTRITION

ARE YOU SERIOUS!

OMG! OMG!

PALEOLITHIC DIET
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

http://www.cast.uark.edu/local/icaes/conferences/wburg/posters/sboydeaton/ eaton.htm (Evolution, Diet and Health) http://www.cavemanpower.com/food/meals_and_menus.html

INTERESTING FACTS
Just a 1/2 liter water deficit increases stress hormones. 8 out of 10 diseases have a diet or nutrition component! 40% of how you feel right now is related to your last meal!

GENERAL RULES
(80% OF THE TIME)
1. COME BACK TO EARTH: Try to choose the least processed forms of food. Fruits, veggies, whole grains, and high fiber carbohydrates. 2. EAT A RAINBOW OFTEN: Eat Fruits or Vegetables with each meal. Choose a wide variety of colors for the biggest benefit. 3. LESS LEGS THE BETTER: Include a LEAN protein source with each meal. 4. EAT FATS THAT GIVE SOMETHING BACK: Include healthy fats in your diet like olive oil, nuts, seeds, avocado, fish, and flaxseeds. 5. Eat BREAKFAST every day! 6. THREE FOR THREE: Eat smaller portions more often, spread evenly across the day. No excuses --- you should be eating 5-6 meals/day! Aim for all three nutrients, every three hours. 7. STAY HYDRATED: (.5-1.0 x body weight = ounces of water per day) by drinking non-caloric beverages (water/green tea). 8. DONT WASTE YOUR WORKOUT: Have a post-workout recovery shake or meal immediately after your training 9. ADD a Multivitamin: Anti-oxidant complex and a fish oil supplement into your daily routine. 10. SLEEP: Get some rest. The body recovers and repairs best when it is Sleeping.

CARBS
COME BACK TO EARTH What are carbohydrates?
Carbohydrates = Fuel Provide energy for the brain and the muscles Athletes who do not eat enough carbs for their needs have lower fuel storage capacity and decreased performance

Where are they found?

Breads, cereals, grains, fruits, vegetables, beans

What to Look For

Fiber LOOK FOR 3g or more on the label Average American consumes 11-13g, while recommendations are 25-35g If it does not have 3g of fiber per serving on the label PUT IT BACK AND FIND SOMETHING THAT DOES Serving size should be about the size of your Fist

FRUITS AND VEGETABLES

Serving size is the size of your open hand Our natural forms of vitamins and minerals that contribute to the repair of the body Here are a few:
Vit C facilitates the healing process.
Contributing to the formation of collagen, a protein used to build scar tissue, bloods vessels, and even new bone cells One red bell pepper provides 380% the recommended daily value. Other sources: papaya, cantaloupe, oranges.

Vit A helps make white blood cells for fighting infection and repairing microtears
1/2 Cup of carrots provides 340% of the recommended daily value of Vit A Other sources: sweet potatoes, dried apricots, spinach.

PROTEIN
THE LESS LEGS THE BETTER Protein helps build muscle and maintain the immune system Consume about 0.8-1.0 g per pound of lean body mass Plan meals around protein Make sure that there is a lean protein source with each meal Remember Portions: Palm of your hand= 3oz Chicken = about 25g Protein

PROTEIN SOURCES
Tuna (6 ounces, packed in water) 40 grams Cod/Salmon (6 ounces) 40 grams Low-fat tofu (6 ounces) 30 grams Black/Pinto Beans (1 cup) 16 grams Chicken (3 ounces, skinless) 25 grams Eggs (1) 6 grams; Egg White (1) 3 grams Lean pork (3 ounces) 25 grams Cottage cheese (1 cup, 1-2% fat) 28 grams Low Fat Yogurt (1 cup) 10 grams Lean red meats (3 ounces) 25 grams Milk (1 cup of low or no-fat) 8 grams Myoplex Original = 42g Myoplex Lite = 25g

FATS
Good fats are good for you, bad fats are not Critical to good health Cellular repair Aids cognitive ability, mental clarity, and memory retention Regulate blood sugar Helps to TRANSPORT & ABSORB vitamins A, D, E, & K!

FAT SOURCES
Beneficial Fat Sources Nuts and seeds Fish (salmon/tuna) Fish Oil Flaxseed Oil Ground Flax Olive Oil Avocado Non-Beneficial Fat Sources Saturated Butter Mayonnaise Fatty cuts of meat Most salad dressing Partially Hydrogenated

FAT RULES
Polyunsaturated= Good Saturated= Moderate consumption Trans Fats = Avoid Oils = Dark, glass containers If you do not eat salmon 3 times per week, thenAdd Fish Oil

BREAKFAST
Think break-the-fast Breakfast
Increases Metabolism Fuels the brain Provides energy

Dont confuse coffee, soda and/or energy drinks with food. When in doubt start with a shake Breakfast must contain protein and carbohydrates, balanced with fruit/vegetables.
Toast and Natural Peanut Butter, Yogurt A Boiled Egg and an English Muffin Oatmeal and a piece of Deli Meat Add Unsweetened Fruit Juice or Fresh Fruit to make a complete Breakfast

Something is better than nothing Doesnt have to be traditional breakfast food

THREE FOR THREE

After Breakfast --- Eat smaller meals more often
To control appetite and regulate blood sugar (to stay energized and alert) Gain muscle mass Improve concentration Eliminate mood swings/over eating

Eat to Achieve Your Goals: Combo of Carbs, Protein, and Fat at each Meal Look for a combination of wholesome carbohydrates, lean meats, and a fruit or vegetable.
Deli Sandwich with mustard/side salad A can of Tuna on Crackers or Whole Wheat Bread, side of vegetables/dip Spinach salad with Chicken or Egg, Whole wheat roll Burrito with guacamole Pizza*** + Salad Wendys Chili with Crackers

A balanced diet will provide maximum energy, build lean mass and regulate blood sugar.

HYDRATION
Drink fluids throughout the day
When choosing beverages during the day, water and other noncaloric beverages should be your first choice Avoid sodas and fruit drinks with little nutritional value Watch out for sweet coffee drinks. Drink 100% fruit juices in moderation go for the whole fruit instead Go for sports drinks, like Gatorade, before, during, and after INTENSE exercise

Keep water handy, buy by the case. Checking hydration is as simple as looking at urine color. Yellow and smelly is bad. If you are thirsty, you are already dehydrated. Drink 1 oz to 1 oz per pound per day.

HYDRATION
Dehydration Impairs Performance
Performance up to 25%

What to look for in a sports drink?

CARBOHYDRATES for FUEL SODIUM to help your body absorb the fluid
At least 110mg sodium per 8 oz If you are a salty sweater, choose Gatorade Endurance

How much do I need?

If possible, weigh yourself in and weigh yourself out of training events. You should weigh about the same. 30-60g CHO/hour during to enhance performance 16-32 oz of Gatorade/hour will provide the carbs If you are a salty sweater more electrolytes may be needed

 PRE:

DONT WASTE YOUR WORKOUT

At least 5-10g protein and 15-30g CHO 6g Essential Amino Acids + 30g Carb Shooter or Snack 30-60 minutes prior to session Ensure sufficient fuel for training session

Dependent on size

DURING:
Maintain Fuel Stores Maintain Hydration Status Maintain Electrolyte Balance

POST:
Converting post exercise environment from a catabolic (breakdown) state to an anabolic (building) state Window opening for delivering nutrients to muscles/cells (20 min to 2 Hours) 2:1 or 3:1 Carb to Protein Ratio 20-40 g of Protein

QUESTIONS

PREHAB / REHAB

PREHAB
Biomechanical Joint Function Range of Motion Motor Programming Neural Biochemical Metabolic Hormonal Mental Proactive approach to injury prevention Strengthens the most vulnerable areas of your body that get stressed during both physical and tactical training Effectively integrates all three areas of the Core or Pillar
Shoulder Hip Torso

PREHAB
Movement Preparation Preparing to Train
Increase Core Temperature Actively Elongates Muscles Activates Proprioceptive Musculature Activate Key Stabilizers Activate The Nervous System Practice/Refine Upcoming Motor Skills/Movement Patterns Practice/Refine Upcoming Technical/Tactical Skills Engage/Increase Athlete Focus & Mental Preparation

PREHAB
Movement Skill/Motor Programming
Linear/Acceleration, Lateral/Crossover, Multi-Directional, etc

Execution
Pre-Programmed vs. Random Methods
Resisted, Assisted, Combination

Tools
Bodyweight, Weight Vest, Harness, Bungee, Sleds, Isokinetics, Obstacles, Games, Balls, Other

Linear
Acceleration, Transition, Absolute, Deceleration

Multidirectional
Base, Shuffle, Change of Direction, Crossover, Dropstep, Backpedal

RECOVERY
Aids in expediting muscle tissue repair Decreases muscle soreness and fatigue Needs to be included in both a daily and weekly workout plan Begins with Pre and Post workout nutrition Is just as much mental as it is physical Tools: foam rolls, massage sticks, tennis balls, ropes, hot/cold contrast, sports massage, etc. Active Recovery vs. Static Stretching

RECOVERY
Over-Training Most People dont feel as if they are overtraining because they are not doing as much as they used to do. Over-training is training too hard or too often for the amount of rest and nutrition that your body has had. You might not be training as hard, but you also might not be eating as well and resting as much as you were in the past. WORK + REST = TRAINING

QUESTIONS

STRENGTH / POWER TRAINING

Soldiers Strength
It is about the movement, not the muscle.
Soldiers, like athletes, need strength for lifting, carrying, fighting, lunging, climbing, and jumping. The concern is for the power of the movement, not the size or appearance of the muscle
Goal is mission accomplishment, not beach muscles

Benefits of Strength Training

Performance:
Can you perform in full kit, over rough terrain, while controlling your weapon system? Can you negotiate obstacles? Injury Prevention: Can your muscles control the forces acting on your body before those forces damage your joints and connective tissues?

STRENGTH / POWER TRAINING

First Achieve then Challenge Movements: Upper/Lower Push/Pull, Rotational Execution: Goal, Intensity, Volume, Tempo Methods: Ascending, Flat, Descending, Contrast, Complexes, Clusters, etc. Tools: Body, Dumbbells, Kettle Bells, Ropes, Cables, Pulleys, Bars, Bands, Balls, Chains, Partners, Sand Bags, Ammo Cans, Tires, Logs, Rifles, etc.

STRENGTH / POWER TRAINING

What is Functional Strength?
Strength in 3 dimensions vs single plane
Examples: Turkish Get-ups, Lunges with rotation

Multiple muscle groups work together to accomplish the task

Examples: Hanging Crunches, Thrusters

The exercise looks like the task and presents similar balance demands
Example: Deadlift

Strength positively effects all abilities when trained correctly.

Endurance Speed Coordination

Strength increases endurance by also decreasing the percentage of the work and increasing postural strength which improves efficiency of movement

STRENGTH / POWER TRAINING

Muscular Endurance
Body Weight Higher Reps Calisthenics, ropes, etc...

Power Endurance
Mid-level reps/resistance Functional Positions

Heavy Resistance
Traditional push/pull lifts Based on 4-rep max

STRENGTH / POWER TRAINING

Easy to Learn but Hard to Master All Can be Done Outside the Gym with Military Equipment

RULES TO LIVE BY
Train Your Weaknesses:
Unexposed weaknesses can lead to performance plateaus and injuries. Lower Back, Hamstrings, Shoulders, Grip Not just what you see in the mirror To get strong you have to lift heavy weights. Nothing beats it. Lifting at max effort also teaches better form at lighter loads because when stressed will find the most efficient path to do what the mind tells it Lifting weight quickly also helps you get strong. Most people who practice Olympic lifts also have a big deadlift but the reverse is not true as often. Has to be mixed in with heavy lifting because doing nothing but speed reps at 20-30% 1RM will only get you so far. Lift when fresh. Lift when tired. Lift when your out of breath. Lift when coming off of a complementary movement. Lift when coming off a similar movement. Lift heavy, slowly. Do the same lift with a light load, explosively. Do a lot of repetitions. Reps can be heavy, medium, or light. They can be done in the warmup, the workout, or auxiliary work. The movement teaches the movement and soon it becomes automatic.

Lift Heavy

Lift Fast

Lift Under all Conditions

Repeat Yourself

RULES TO LIVE BY
Protect Yourself
Lift safely and respect the movement and weight. Always preach form over intensity. Once that is achieved increase load, tempo, reps, etc. Establish Core strength that will allow for safe and efficient movements in all training environments. Functional / multi joint movements that relate / transfer to the chaotic environment in which soldiers operate. If we train muscles we will forget movements, but if we train movements we will never forget muscles. Establish goals, identify weakness, and choose the most effective route /exercises / methods to achieve them Goal is to achieve the objective with the minimum amount of work. That isnt lazy, its smart. The thought of choose a weight, go hard, and get sick every time you workout is a dead end and cannot be sustained. Longevity is a goal and we are dedicated just as much to the length of the development curve as we are to the steepness of it. Allows for year long training. Continuous assessment and refocusing of goals and balancing of weaknesses. Reinforces proper form, core strengths, and decreases injury.

Train for Your Environment

Make the Most Efficient Use of Your Time

You cant go Hard all the Time

Periodization

STRENGTH / POWER TRAINING End State

Strength sufficient for:
Load Carriage Individual Movement
Climb Crawl Sprint Squat Lunge Plant/cut Jump/land

CASEVAC Longevity

QUESTIONS

ELO # 2
ACTION - Discuss PT Development / planning by providing knowledge of principles of Strength, endurance, movement Skills, PT Development, and RAW Example. CONDIDIONS - Given a classroom environment with slide show presentation and knowledgeable instructor. STANDARDS - All students have basic understanding of PT Development / PT Planning.

ESD

Energy System Development (Conditioning)

To improve performance in work, life and sports. To improve health by reducing cardiovascular risk factors (i.e. body composition, blood lipid profile, blood pressure, etc.). To reduce mental anxiety. Weight Management Use of interval training to improve overall performance, endurance, and conditioning Challenge Compete Have Fun!

ESD
Aerobic vs Anaerobic
Endurance= ability to sustain activity Aerobic Activities are:
Sustained, sub-maximal

Anaerobic Activities are:

Intermittent, near maximal to maximal effort

ESD
Aerobic Metabolism
Aerobic exercise is the ability of the body to take oxygen from the atmosphere, into the lungs, transfer it into the blood, and then pump it to the working muscles where it is utilized to oxidize carbohydrates and fats to produce energy. Takes 2-3 minutes to get primed May take up to 20 minutes to be the primary energy provider

ESD
Anaerobic Metabolism
Anaerobic fitness is the ability of the body to produce energy by metabolizing carbohydrates in the absence of oxygen.

Provides energy needs while aerobic system is being primed during first few minutes of exercise Provides energy needs for high intensity activities such as sprinting and weight lifting Sustained anaerobic activity increases acidity, causing fatigue

ESD
Aerobic Continuous Low-mod Intensity Distance Running, Roadmarching Anaerobic Intermittent High Intensity Intervals, calisthenics

Most activities are a combination of the two Anaerobic Threshold - Anaerobic threshold can be defined as the point where, as intensity increases, a person shifts from aerobic metabolism to anaerobic metabolism.

Energy System Continuum

Activity 440 yards
sprint

ESD
5% 25% 60% 80%

Aerobic

Anaerobic 95% 75% 40% 20%

1mile run
max effort

2 mile run
going for broke

10k run
personal best effort

ESD
Aerobic vs Anaerobic Training
Aerobic Training does little to enhance anaerobic capacity
Marathoners get winded quickly playing basketball, soccer, etc However, aerobic fitness improves recovery from anaerobic events

Anaerobic Training does enhance ones aerobic capacity

Power-endurance intervals improve 5 mile run time

ESD
Benefits of True Interval Training
Develops all energy systems
Aerobic Anaerobic Peak-PC

Burns Calories Increased Motivation Increased cardio strength Increased Metabolism

ESD
Benefits of True Interval Training
30 min at 65% MHR burn will burn an average of 82 cal w/ up to 41 of them being from fat 30 min at 85% MHR or near AT will burn an average of 157 cal w/ 10 of them being from fat but increases endurance 30 min of true intervals at 65-90% MHR and back to 65% will burn 173 cal w/ 50 being from fat and an increase in endurance

Essentials ESD Training

Intervals
30/30s, 400m, 800m Tabata Intervals 20s work/10s rest Repeat x 8

Fartlek Run Footmarch

Power Ruck for anaerobic endurance

30-60 min Sustained Runs

Fast Continuous (tempo run) Slow Continuous

Swimming Stairs Cardio Machines Combination Activities

Partner Shuttle Stamina Drill

QUESTIONS

SCHEDULING

SCHEDULING
PHYSICAL FITNESS TRAINING IS THE MOST IMPORTANT THING THAT WE DO EVERY DAY BECAUSE IT IS THE BASE FOR EVERYTHING ELSE WE DO. PHYSICAL FITNESS IN UNITS IS A LEADERS RESPONSIBILITY AND A COMMANDERS PROGRAM BY WATCHING A UNIT CONDUCT PT, A LEADER CAN ASSESS: TRAINING MANAGEMENT DISCIPLINE STANDARDS PHYSICAL FITNESS COMMITMENT TO THE BASICS (PT IS A ROUTINE THING THAT GOOD UNITS DO ROUTINELY) PT SHOULD BE PLANNED, RESOURCED, EXECUTED, AND EVALUATED AS A TRAINING EVENT FM 6-22 AND FM 21-20 (TC 3-22.20 New PRT Manual)

SCHEDULING
ANALYZE THE MISSION DEVELOP FITNESS OBJECTIVES ASSESS THE UNIT DETERMINE TRAINING REQUIREMENTS DEVELOP FITNESS TASKS DEVELOP A TRAINING SCHEDULE CONDUCT AND EVALUATE TRAINING As a first priority, commanders will conduct physical fitness programs that enhance soldiers ability to complete critical soldier or leader tasks that support the units METL. -- AR 350-41, Chapter 9-6(a)
7 STEPS OF DEVELOPING A PT PLAN, REF: FM 6-22 AND FM 21-20 (CH 10)

SCHEDULING
PT IS PROGRESSIVE AND CONTINUOUS YOU SHOULD BE WORKING TOWARDS A LONG TERM GOAL AND WEEKS BUILD ON TOP OF EACH OTHER PLAN FOR USE OF AVAILABLE TIME TIMELINE OUT YOUR PLAN TO MAKE SURE IT IS SYNCHED PHYSICAL FITNESS IS A UNIT EVENT, IT BUILDS TEAMWORK AND A WINNING SPIRIT SEEK WAYS TO TAILOR EVENTS TO INDIVIDUAL SOLDIERS NEEDS WHILE MAINTAINING UNIT INTEGRITY SHARED SUFFERING BUILDS COHESION

SCHEDULING
Periodization Programmed variation in the training stimuli with the use of planned rest periods to augment recovery and restoration of an athletes potential. Is characterized by oscillating changes in volume and intensity over the course of training phases.

EXAMPLE PT PHASES
2 WEEK PEAK PHASE 7 WEEK STRENGTH PHASE 3 WEEK BASE PHASE

10 11

12

PEAK PHASE APFT

BASE PHASE POST DEPLOYMENT

HOLIDAY DAYS FTX, TASKING CYCLE NEW BASE

TRAINING PHASES
Foundation (3 Weeks)
Develop Pillar Strength Learn foundational lifting Techniques Correct imbalances

General Strength (4 Weeks)

Increase work capacity Cont. mobility & stability Master Lift Techniques

Work or Strength Endurance (4 Weeks)

Increase volume Maintain quality & Intensity

TRAINING PHASES
Power (3 Weeks)
Increase elastic/rate of force development High neural emphasis

Peak (2 Weeks)
Conduct Testing / Assessments Evaluate weaknesses and establish new goals

16 Week Cycle then back to Foundation to correct imbalances and reinforce proper form. You will perform at a higher level (faster, stronger, balance) than your previous Foundation phase.

SCHEDULING
PERIODIZATION
100% 90% 80% 70% 60% 50% 40% 30% 20% 10% 0%

PERCENTAGE

VOLUME INTENSITY

SCHEDULING
Exercise Choices: Based off of Identified Weaknesses, Training Goals, and avoidance of Overuse Injuries Load and Rep Range: Base off the phase of training you are in and personal skill / conditioning level Increase no more than 10% each week to prevent injury and maintain motivation for the program

CONDUCTING PT
EVERY PT SESSION BEGINS WITH Task/Condition/Standards
PT MUST INCLUDE: WARM-UP (get the heart moving running in place is LAME!) STRETCHING ACTIVE PHASE/DAY APPROPRIATE PHYSICAL EXERCISE COOL DOWN/ STRETCHING KEEP IT SIMPLE EVERY PT SESSION ENDS WITH AN AAR PT SHOULD INCLUDE SOME ELEMENT OF COMPETITION WITH PENALTIES FOR LOWER PERFORMANCE PUSHES SOLDIERS OUT OF THEIR COMFORT ZONE CANT HIDE IN THE CROWD BUILDS COHESION THROUGH TEAM / SQUAD EVENTS BRINGS LEADERSHIP OUT OF SOLDIERS THAT WOULD NORMALLY JUST BE PART OF THE RECTANGULAR FORMATION ENSURE YOU ARE TEACHING SKILLS LEADERS MUST BE PREPARED TO LEAD PT THROUGH USE OF THE TROOP LEADING PROCEDURES (backbrief, rehearse, time analysis) AND KNOWLEDGE OF THE TRAINING SCHEDULE AND THE PT PROGRAM

EXAMPLE SCHEDULE
MON
LOWER

TUES
ACTIVE RECOVERY

WED
FULL

THUR
ACTIVE RECOVERY

FRI
UPPER

RPFT

Movement Prep:10 min Ability Group Recovery Run: 30 min Teach / Practice Clean and Press: 20min Recovery: 5 min

Movement Prep:10 min Planks 1 min ea. Side: 5 min Sand Bags Side Lunge 3 x 10 ea Superset: 4 x 15 each Sand Bag Clean and Press Pullups 4 x 400 m (1.5 min rest btw), 1 x 1 mile: 30 min Recovery: 5 min

Movement Prep:15 min Recovery Ruck (light wt, moderate pace): 40 min Combatives: 30 min Recovery: 5 min

RAW ASSESSMENT

Movement Prep:10 min Team Comp: 5 Rounds Tire Flip x 10/ Sandbag Hold Race 40 min 30/30s: 20 min Recovery: 5 min

Movement Prep:15 min Teach / Practice Thrusters and Kipping Pull ups: 20min Ability Group Recovery Run: 35 min Recovery: 5 min

Movement Prep:10 min As many Rounds as possible in 20: Sandbag Thrusters x 12 Pushups x 10 Pull ups x 5 Partner Ham Curls 3 x 10 Recovery: 5 min

Movement Prep:10 min Ability Group Recovery Run: 35 min Combatives: 30 min Recovery: 5 min

RPAT

Work Phase Weakness: Hips, Hamstrings, Shoulders

CHECK ON LEARNING
TLO ACTION - Discuss the importance and provide knowledge of good Nutrition and PT Planning. CONDITIONS - Given a classroom environment with slide show presentation and knowledgeable instructor. STANDARDS All students will have basic understanding of Nutrition and PT Planning. ELO # 1 ACTION - Discuss proper nutrition by providing knowledge of hydration, foods to eat and foods not to eat. CONDITIONS - Given a classroom environment with slide show presentation and knowledgeable instructor. STANDARDS - All students have basic understanding of proper nutrition ELO # 2 ACTION - Discuss PT Development / planning by providing knowledge of principles of Strength, endurance, movement Skills, PT Development, and RAW Example. CONDIDIONS - Given a classroom environment with slide show presentation and knowledgeable instructor. STANDARDS - All students have basic understanding of PT Development / PT Planning.

QUESTIONS