principles of raw training

8/7/2019 Principles of RAW Training

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Principles of RAW: Strength,Endurance and Movement SkillsOCT09

C omponents of RAW

Performance Nutrition ± Nutrient needs

± Ideal body composition

± Supplements

Mental Toughness ± Ideal Performance State

± Fatigue counter-measures ± Endurance events

Functional Fitness ± Strength ± Endurance

± Movement skill

Sports Medicine ± Prevention ± Early intervention ± Multi-disciplinary team

Ranger Strength

What Strength doRangers need?

± Bench 350 lbs?

± Carry 100+ pound combatload during INFIL/EXFILfor 2-6 hours

Ranger Strength

I t is about the movement, not the muscle.

Rangers, 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

Performance:

Can you perform in full kit, over rough terrain, while

controlling your weapon system

Can you negotiate obstacles?

Can you evacuate your Ranger buddy?

Injury Prevention-Can your muscles control the forces acting on your body before those forces damage your joints andconnective tissues?

B enefits of

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 musclefibers ± usually takes a couple months of

training

ENDU RA NCE

³Resistance ´

³Repetitions ´

STR EN GTH

Strength C ontinuum

Strength Training

The three primary strength training workouts inRAW are; ± 1) Moderate to Heavy Resistance ± 2) Medium Resistance/Power (Ground Base) ± 3) Muscular Endurance

Attempt to perform at least two of theseworkouts each week and all three within a 7-10 day period

Strength TrainingWhat is Functional Strength?

Strength in 3D versus a singleplane ± 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

You should be able to

support internal resistance(body weight) before youuse external resistance

Control core muscle groupbefore loading externalmuscle groups

Proximal stability before

distal mobility

M uscular Strength

Primarily about nerve to muscle messages

Form is IMPORTANT for performance and safety

High load - Low reps, more rest between bouts

Examples: Casualty evacuation lifts, negotiatingobstacles that require pulling your body andequipment over the obstacle.

Power means creating forcerapidly

Form is IMPORTANT for performance and safety

Requires Stabilization

Example: Rising from theground and sprinting to thenext covered position.

RAW Functional FitnessE

nd State

Strength sufficient for ± load carriage

± Individual movementClimbCrawlSprintSquat

LungePlant/cutJump/land

± CASEVAC

Strength 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

E ssentials of RAWStrength Training

Muscle Endurance-Body-weight Resistance

Power-Endurance-Medium Resistance-Ex: Ground Base

Heavy Resistance-Traditional lifts-Push, Pull, Upper/Lower Body-Based on 4 RM

Ranger - Athlete ± Warrior Endurance Training

ENDU RA NCE

Aerobic vs. Anaerobic

Endurance = ability to sustainactivity

Aerobic Activities are: ± Sustained, sub-maximal

Anaerobic Activities are:

± Intermittent, near maximalto maximal effort

ENDU RA NCE

Aerobic M etabolism

Uses oxygen when producing energy.

Takes 2-3 minutes to get ³primed´.

May take up to 20 minutes to be primaryenergy provider.

ENDU RA NCE

Anaerobic M etabolismProduces energy without oxygen present inthe muscle.

Provides energy needs while aerobic systemis being ³primed´ during first 2-3 minutes of exercise.Provides energy needs for high intensity

activities such as sprinting and weight lifting.Sustained anaerobic activity increasesacidity, causing fatigue.

E ndurance Training

AerobicContinuous

Low-Mod Intensity

Distance Running,Roadmarching

AnaerobicIntermittent

High-Intensity

Intervals, calisthenics, jumping, lifting

M ost activities are a combination of the two.

ENDU RA NCEE

nergy SystemC

ontinuum

Activity Aerobic Anaerobic

44 0 yardssprint 5% 95%1 mile run

max effort 25% 75%

2 mile rungoing for broke 60% 4 0%10k run

personal best effort8 0% 20%

ENDU RA NCE

Aerobic vs. Anaerobic TrainingAerobic training does little to enhance anaerobiccapacity

- Marathoners get winded quickly playing basketball,soccer, etc- However, aerobic fitness improves recovery from

anaerobic events

Anaerobic training does enhance one¶s aerobiccapacity.- Power-endurance intervals improve 5-mile run time.

M uscle Recruitment

by Fiber Type

E ffect of E xercise

Intensity on M etabolism

O xygen D eficit

xygenD

E ffect of D etraining

E ssentials of RAW

Endurance Training Intervals ± 30/30s, 4 00M, 8 00M

± Tabata intervals20s work/10s restRepeat x 8

30-60 min. Sustained

Runs ± Fast Continuous(tempo run)

± Slow Continuous

Fartlek RunFoot March

± Traditional ± Short, fast, light

SwimmingCardio MachinesHybrid Drills ± Power + Endurance ± CrossFit, Gym Jones,

etc. 27

Sample Hybrid Workout

Turkish Get-Ups ± 8 -12 reps with each arm

Ground Base Combo Twist (L/R, 3x20s)Kettle-Bell Swings (3- 4 x15)MedBall Throws (variable parameters)AirSquat/Push-ups/Pull-ups ± 15/10/5 reps per minute x 15-30 minutesAnaerobic Big Finish (race pace) ± Row (500M), Run ( 4 00/ 8 00M), Bike (max distance in

2-minutes)

E ndurancePrinciples of E xercise

Progression ± Gradually increase overload (no more than 10% per

week) ± Regularity/frequency = 2 to 4 times per week ± Recovery = rest, regular adequate sleep, and nutritionVariety ± Balance by training both aerobic and anaerobic systems ± Include swimming, biking, etc to reduce chance of

overuse injuriesPrecision ± Efficient running form ± Running shoe selection

L ower E xtremity

X-TrainingPool (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

L ower E xtremityX-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 ³too easy´

Ranger - Athlete ± Warrior Movement Skills

The Physical RequirementR angers Must...

Sprint

Get Down

Get Up

Endure...

M ovement Skills

BalanceCoordination

LungeSquatLifting

PushingPulling

ClimbCrawl

Plant and cutJump and landRun efficiently

ThrowingCore Stability

M ovement Skill Training

Teach technique; demand proper execution

You need to be fresh to master complexmovements ± Don¶t smoke your guys and then expect them to do

well with agility/power drills or with obstacles.

Schedule movement skills training right after Movement Prep

The effect of mobility andstability on power

Load««..in order to«.. Unload

LE Chain Effects

1. Poor pelvicstability

2. Femoral IR3. Knee valgus4 . Tibial IR

5. Foot pronation

Balance

Stability on the Ground

Stability on Your Feet

Reactive Stability

IntegratingMobility & Stability

Lifting from the Ground to Overhead

IntegratingMobility & Stability

Turkish Get U p Kettle- B ell Swings

Agility

M astering body lean«integrating legs and trunk

Triple Extension

Mobility-Stability Assessment

Assesses kinetic chainfunctionEvaluation is an on-goingprocess ± all exercises are evaluated

all of the time ± execution of the movements

and overall response to thetraining challengesdetermines the direction of future rehab events.

Tools such as the Functional Movement Screen (FMS) can beuseful ± If you don¶t score a ³3´ on the deep squat, you shouldn¶t overhead

D eep Squat Hurdle Step

Primary stability deficit:Control of pronation

Mobility is seldom an issueKey exception: Extension of hallux

Key interventionsSingle-leg stance activitiesBare feet increases thesensory stimulusTrain lateral movementsSystematically train onuneven terrain

Primary mobility deficit:Dorsiflexion

Primary stability deficit:Control of inversion

Key interventions2-part, multi-planar calf stretchSingle-leg stance activitiesBare feet increases thesensory stimulusSystematically train onuneven terrain

Primary stabilitydeficit ± Control of medial

collapse

Key interventionsSingle-leg stance activitiesLateral steps with resistance bandsLateral hops

Lunges with rotationSystematically train on uneventerrain

Low Back

Key interventions

Awareness of neutralspine position

Awareness of bracing maneuver

Awareness of breathing andmodulation of stiffness

Thoracic Spine

Primary mobility deficitT horacic rotation

Stability of this region is generally nota concern

Lack of mobility forces other segments to compensate

L-spine, GHJ

Primary InterventionUse of foam roll,stretching, or

manipulation

Shoulder Girdle

Stability DemandsControl of the shoulder bladesControl of the ball in thesocket

Shoulder Girdle

Key Functions:

T ransfer of power from legs,through the trunk,to the hands

Stabilize a load

Summary

T here are many ways tosucceed«and there are a few ways to fail.

If you understand and apply the

principles of training, you will succeed.

principles of raw training

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