the crossfit final report 121106 - cfmws - sbmfc crossfit. 2. examine the crossfit training methods

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    The AFM – CrossFit Final Report

    SUBMITTED BY:

    Author: Howard A Wenger, PhD

    December 11, 2006

    SUBMITTED FOR:

    Scientific Authority: Wayne S. Lee, Ph.D.

    Director Human Performance Health Promotion

    Canadian Forces Personnel Support Agency

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    INTRODUCTION .............................................................................................................. 4

    1. GENERAL PRINCIPLES THAT GUIDE EXERCISE AND TRAINING ............... 6

    1.1. TRAINING BY OBJECTIVES .......................................................................... 6

    1.2. SAFETY ............................................................................................................. 6

    1.3. ADAPTATION................................................................................................... 7

    1.4. PROGRESSION ................................................................................................. 7

    1.5. SPECIFICITY..................................................................................................... 8

    1.6. INDIVIDUALIZATION..................................................................................... 8

    1.7. MAINTENANCE ............................................................................................... 9

    1.8. RECOVERY, REST, AND REGENERATION................................................. 9

    1.9. VARIETY......................................................................................................... 10

    1.10. SKILL ........................................................................................................... 11

    1.11. ENERGY SUPPLY VS. ENERGY DEMAND............................................ 11

    1.12. PERIODIZATION........................................................................................ 13

    2. PRINCIPLES THAT GOVERN EXERCISE PRESCRIPTION.............................. 16

    2.1. THE FITNESS PRINCIPLE:............................................................................ 16

    2.1.1. DEFINING THE FITNESS COMPONENTS.......................................... 17

    2.2. STRENGTH PRESCRIPTION PRINCIPLES ................................................. 19

    2.3. POWER PRESCRIPTION PRINCIPLES ........................................................ 24

    2.4. PRESCRIPTION PRINCIPLES FOR AEROBIC FITNESS........................... 25

    3. HOW DO THE EXERCISE PRESCRIPTIONS IN THE ARMY FITNESS

    MANUAL RELATE TO THE GENERAL FITNESS PRINCIPLES ................................ 27

    3.1. INTRODUCTION ............................................................................................ 27

    3.2. TRAINING BY OBJECTIVES PRINCIPLE:.................................................. 28

    3.3. THE ADAPTATION AND PROGRESSION PRINCIPLES: ......................... 30

    3.4. OVERLOAD: ................................................................................................... 30

    3.5. THE SPECIFICITY PRINCIPLE:.................................................................... 30

    3.6. THE INDIVIDUALIZATION PRINCIPLE: ................................................... 31

    3.7. THE MAINTENANCE PRINCIPLE: .............................................................. 31

    3.8. THE RECOVERY, REST, AND REGENERATION PRINCIPLE:................ 31

    3.9. THE VARIETY PRINCIPLE:.......................................................................... 32

    3.10. THE SKILL PRINCIPLE: ............................................................................ 32

    3.11. THE ENERGY SUPPLY VS. ENERGY DEMAND PRINCIPLE: ............ 32

    3.12. THE PERIODIZATION PRINCIPLE:......................................................... 32

    4. HOW DO THE EXERCISE PRESCRIPTIONS IN THE ARMY FITNESS

    MANUAL RELATE TO THE EXERCISE PRESCRIPTION PRINCIPLES? ................. 33

    4.1. THE FITNESS PRINCIPLE:............................................................................ 33

    4.2. THE STRENGTH PRESCRIPTION PRINCIPLES: ....................................... 34

    4.3. THE POWER PRESCRIPTION PRINCIPLES: .............................................. 36

    4.4. THE AEROBIC PRESCRIPTION PRINCIPLES:........................................... 36

    5. HOW DO THE EXERCISE PRESCRIPTIONS IN CROSSFIT RELATE TO THE

    GENERAL FITNESS PRINCIPLES .................................................................................. 37

    5.1. THE TRAINING BY OBJECTIVES PRINCIPLE: ......................................... 38

    5.2. THE ADAPTATION AND PROGRESSION PRINCIPLES: ......................... 39

    5.3. THE SPECIFICITY PRINCIPLE:.................................................................... 42

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    5.4. THE INDIVIDUALIZATION PRINCIPLE: ................................................... 43

    5.5. THE MAINTENANCE PRINCIPLE: .............................................................. 43

    5.6. THE RECOVERY, REST, AND REGENERATION PRINCIPLE:................ 43

    5.7. THE VARIETY PRINCIPLE:.......................................................................... 45

    5.8. THE SKILL PRINCIPLE: ................................................................................ 45

    5.9. THE ENERGY SUPPLY VS. ENERGY DEMAND PRINCIPLE: ................ 46

    5.10. THE PERIODIZATION PRINCIPLE:......................................................... 47

    6. HOW DO THE EXERCISE PRESCRIPTIONS IN CROSSFIT RELATE TO THE

    EXERCISE PRESCRIPTION PRINCIPLES? ................................................................... 53

    6.1. THE FITNESS PRINCIPLE:............................................................................ 53

    6.2. THE STRENGTH PRESCRIPTION PRINCIPLES: ....................................... 54

    6.3. THE POWER PRESCRIPTION PRINCIPLES: .............................................. 61

    6.4. THE AEROBIC PRESCRIPTION PRINCIPLES:........................................... 62

    7. RECOMMENDATIONS:......................................................................................... 65

    7.1. General Recommendations ............................................................................... 65

    7.2. Specific Recommendations............................................................................... 68

    8. References................................................................................................................. 82

    APPENDIX 1.................................................................................................................... 85

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    INTRODUCTION

    This report reflects deliverables 1, 2, and 4 in draft form as per the contract

    for services between H.A. Wenger Consulting Inc. and the Canadian Forces

    Personnel and Support Agency [CFPSA]. Deliverable 3 was accomplished

    by a conference call with PSP staff and individuals from Gagetown on

    December 11, 2006.

    The deliverables as stated were:

    1. Examine the principles and programs in the Army Fitness Manual [AFM] to establish how it could link to special programs such as

    Crossfit.

    2. Examine the Crossfit training methods [including the 8-week and 9- week proposed programs] to determine which parts are compatible

    with the Army Fitness Manual.

    3. Meet with Gagetown Infantry School personnel regarding their vision of integrating the Crossfit program into the AFM.

    4. Prepare a report which articulates how the author sees Crossfit and/or its components being incorporated into the AFM including drawings

    if appropriate.

    1. This report is organized as follows:

    1. A summary of the general training principles that have been established through research and professional practice and have

    been documented in the peer reviewed research and professional

    literature.

    2. A summary of the training principles that guide exercise prescription and have been established through research and

    professional practice and have been documented in the peer

    reviewed research and professional literature.

    3. A discussion of how the Army Fitness Manual adheres to the general training principles.

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    4. A discussion of how the Army Fitness Manual adheres to the exercise prescription principles.

    5. A discussion of how the CrossFit program adheres to the general training principles.

    6. A discussion of how the CrossFit program adheres to the exercise prescription principles.

    7. Recommendation as to how and in what form the CrossFit program[s] could be incorporated into the physical preparation of

    Land Force personnel.

    8. References

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    1. GENERAL PRINCIPLES THAT GUIDE EXERCISE AND TRAINING

    1.1. TRAINING BY OBJECTIVES

    This principle dictates that for a training program to be optimally

    effective, first establish the general goals you want to achieve, then

    more specific objectives that will facilitate the achievement of the

    goals, then the programs that will allow you to meet the objectives.

    It implies that regular evaluation occurs to determine if goals and

    objectives are being met and then altering programs accordingly.

    Figure 1 below illustrates th