Principles of RAW Training
Principles of RAW Training
Principles of RAW Training
OR
– Carry 100+ pound combat
load during INFIL/EXFIL
for 2-6 hours
Ranger Strength
It is about the movement, not the muscle.
• Injury Prevention
-Can your muscles control the forces acting on your
body before those forces damage your joints and
connective tissues?
Strength Training
How to Get Stronger:
• Improve Coordination (Neural
Adaptation)
– nerve to muscle messages improve
– starts early in the training cycle
• Grow Muscle (Muscular
Hypertrophy)
– training stimulates bigger muscle
fibers
– usually takes a couple months of
training
Strength Continuum
Low High
“Resistance”
“Repetitions”
High Low
ENDURANCE STRENGTH
Strength Training
What is Functional Strength?
• Strength in 3D versus a single
plane
– Examples: Turkish Get Ups,
Lunges with rotation
• Multiple-joint, multi-muscle
– Examples: Squat, Ground Base
• The exercise looks like the
task and presents similar
balance demands
– Example: Deadlift
Stabilization
• Prerequisite for all training
• Heavy Resistance
– Traditional push/pull lifts
– Based on 4-rep max
• Power Endurance
– Mid-level reps/resistance
– Ground Base equipment
– Functional positions
• Muscular Endurance
– Body-weight
– Higher reps
– Calisthenics, ropes, etc
Essentials of RAW
Strength Training
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Endurance Training
Aerobic Anaerobic
• Continuous • Intermittent
• Low-Mod Intensity • High-Intensity
• Distance Running, • Intervals, calisthenics,
Roadmarching jumping, lifting
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ENDURANCE
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 one’s aerobic
capacity.
- Power-endurance intervals improve 5-mile run time.
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Muscle Recruitment
by Fiber Type
Effect of Exercise
Intensity on Metabolism
Oxygen Deficit
and Oxygen Debt
Effect of Detraining
Essentials of RAW
Endurance Training
• Turkish Get-Ups
– 8-12 reps with each arm
• Ground Base Combo Twist (L/R, 3x20s)
• Kettle-Bell Swings (3-4x15)
• MedBall Throws (variable parameters)
• AirSquat/Push-ups/Pull-ups
– 15/10/5 reps per minute x 15-30 minutes
• Anaerobic Big Finish (race pace)
– Row (500M), Run (400/800M), Bike (max distance in
2-minutes)
Lower Extremity
X-Training
• Pool (swimming and deep-water running)
– Benefit: Unloads the skeleton while
strengthening the running muscles
– Drawbacks: Relatively slow speed
• Bike
– Benefit: Allows for fast movement at light or
moderate resistance
– Drawbacks: Seated posture is unlike most
other athletic movements
Lower Extremity
X-Training
• Step
– Benefit: Low stress on joints; improves
endurance/strength of climbing muscles
– Drawbacks: Short stride
• Elliptical
– Benefit: Low stress on joints; allows striding
– Drawbacks: Finding correct stride; some
machines feel “too easy”
Ranger - Athlete – Warrior
Movement Skills
Movement Skills
• Balance • Climb
• Coordination • Crawl
• Lunge • Plant and cut
• Squat • Jump and land
• Lifting • Run efficiently
• Pushing • Throwing
• Pulling • Core Stability
Movement Skill Training
1. Poor pelvic
stability
2. Femoral IR
3. Knee valgus
4. Tibial IR
5. Foot pronation
Balance
Stability on the Ground
Stability on Your Feet
40
Reactive Stability
41
Integrating
Mobility & Stability
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Triple Extension
Mobility-Stability
Assessment
• Assesses kinetic chain
function
• Evaluation is an on-going
process
– all exercises are evaluated
all of the time
– execution of the movements
and overall response to the
training challenges
determines the direction of
Deep Squat Hurdle Step
future rehab events.
• Tools such as the Functional Movement Screen (FMS) can be
useful
– If you don’t score a “3” on the deep squat, you shouldn’t overhead
squat
Regional Considerations
Foot
• Primary stability deficit:
Control of pronation
• Key interventions
• Single-leg stance activities
• Bare feet increases the
sensory stimulus
• Train lateral movements
• Systematically train on
uneven terrain
Ankle
• Primary mobility deficit:
Dorsiflexion
• Key interventions
• 2-part, multi-planar calf
stretch
• Single-leg stance activities
• Bare feet increases the
sensory stimulus
• Systematically train on
uneven terrain
Knee
• Primary stability
deficit
– Control of medial
collapse
Knee
• Key interventions
• Integrated stimulus to
trunk, hip and knee
stabilizers
• Single-leg activities
Hip
• Key interventions
• Single-leg stance activities
• Lateral steps with resistance bands
• Lateral hops
• Lunges with rotation
• Systematically train on uneven
terrain
Low Back
Key interventions
• Awareness of neutral
spine position
• Awareness of
bracing maneuver
• Awareness of
breathing and
modulation of
stiffness
Thoracic Spine
• Primary mobility deficit
• Thoracic rotation
• Primary Intervention
• Use of foam roll,
stretching, or
manipulation
Shoulder Girdle
• Stability Demands
• Control of the shoulder
blades
• Control of the ball in the
socket
Shoulder Girdle
Key Functions:
• Transfer of power
from legs,
through the trunk,
to the hands
• Stabilize a load
Summary
There are many
ways to
succeed…and
there are a few
ways to fail.
If you understand
and apply the
principles of
training, you will
succeed.