This is the physical training concept that I prepared and submitted to the hieracy of the unit I was posted to at the beginning of 2011. It was accepted and implemented within a week of submission. The results spoke for themselves whether you agree with this method of training or not.
An overall average improvement of 20.3% in fitness, utilising tests and continuously measured results from physical training seasons which included:
Fitness Assessments covering VO2Max, bodyweight posterior, anterior and core strength assessments.
Training Sessions covering maximal load bearing exercises (strength, power, endurance and the various sub groups within those three categories), cardiovascular conditioning (fartlek training, intervals, sprints, endurance), metabolic conditioning, active recovery sessions, swimming, litvinov conversions, tabatas, yoga, isometric hold sessions, military flexibility and stretching sessions, battle PT (lift and carry, drag and push sessions), breathing ladders, and many more.
I must give praise to the majority of the group I trained this year, as a group this method of training was a foreign concept. Many of them had never heard of some of these types of training sessions. At first there was some considerable resistance to it, this wasn't surprising, I had experienced the same resistance at a previous unit when I introduced a similar (though admittedly less mature and purposed) version of this training method. After about 4-6 weeks though, most people started to readily accept the program, they could see that their fitness was improving beyond what they though could be achieved in such a short time frame. That being said, you have my thanks for accepting and embracing an arduous year of PT and I hope that next year you will continue to train at the same level of intensity and vigour as displayed throughout 2011.
Now back to the concept that was submitted at the beginning of the year. I will fully accept that I do not know everything in regards to fitness and training, I will continue to improve my knowledge, modify or even completely change training methods in the future as greater awareness is obtained. Though as of the beginning of 2011, this is what I considered the best physical training concept for the soldiers I was responsible for, given the wide and often unpredictable physical and psychological demands required of them. Enjoy.
# TP ### SQN PHYSICAL TRAINING CONCEPT 2011
# TP ### SQN will be returning from the Christmas leave period, it is expected that most members will physically unconditioned and will require a diverse physical training program to regain an acceptable level of physical fitness and psychological preparedness across a broad spectrum of modes and intensity, thus in turn improving their work capacity under often varying and arduous conditions whilst reducing the chance of injury.
The goal is to increase the physical fitness and well being of 3 TP personnel through a cross modal periodised physical training which focuses on functional fitness and injury prevention, whilst allowing medically restricted personnel to participate in some extent a majority of training sessions through the utilisation of modified or alternative exercises.
Through an initial three month cross modal periodised physical training program, any recognised weaknesses can be addressed and the training program can be adjusted accordingly prior to the commencement of the next phase. At the completion of the initial three month cycle of three phases, a forth phase will be introduced in the second cycle that incorporates all three phases of the first cycle. This is defined later within this concept.
Where traditional training methods have raised a soldiers physical fitness level to a certain point, maintaining it can become difficult due to work commitments, field exercises, injuries and most importantly plateauing. Additionally, traditional physical training methods rarely address the psychological preparedness of soldiers for arduous conditions to an acceptable level.
Through a cross modal periodised physical training program which concentrates primarily on cardiovascular, strength and power phases initially, then later introducing a metabolic conditioning phase, the soldier can improve various facets of physical and psychological fitness whilst concentrating on one mode to a greater degree.
For example, if troop members are lacking in cardiovascular fitness after an extended leave period, the first phase (one month) will concentrate on improving cardiovascular response, endurance and capacity. This will be achieved by incorporating numerous stimuli methods, varying exercises and levels of effort rather than the old army adage of ‘run, run, run and run some more’. This method will not only increase physiological and psychological response (and as such improved adaption), but will also decrease the chance of repetitive stress injuries, decrease the amount of time required to increase their cardiovascular fitness and it will improve troop morale and perception of physical training by constantly varying the exercises, physiological and psychological stimuli. Intertwined within the cardiovascular phase will be power, strength, metabolic conditioning, flexibility, agility, spatial awareness and co-ordination sessions. This will help improve (and later maintain) their current levels of fitness across the aforementioned aspects of physical fitness, further improving injury prevention and physiological/psychological response from later specific phases. Initially there will be a dramatic improvement of their base levels across all modes (particularly during the initial phase), however, during later phases and cycles the statistical improvements will lessen.
Additionally if there is a specific goal that the training needs to be tailors to, it can be easily incorporated into the training program. Not through changing the type of physical training session (Power, Strength, Cardio, Metabolic Conditioning, Stretching and Flexibility) but by changing the content of the workout to achieve the desired outcome whilst still maintaining the objectives of the current phase.
Through the utilisation of a cross modal periodised training cycle, fitness levels will increase rapidly and safely, with continual improvement regardless of when a member starts within the periodised program. This will minimise repetitive stress related injuries which will in turn lessen the amount of production time lost through injuries related to physical training and will help maximise productivity during extended work hours or arduous conditions due to increased physical/psychological strength and resilience.
A basic example of this form of training is as follows:
An initial three month cross modal periodised training cycle, followed by subsequent four month cross modal periodised training cycles.
Prior to commencement of the periodised training cycle, a physical assessment similar to the Basic Fitness Assessment would be conducted. It consists of push ups to a cadence, feet un-held BFA sit ups (*author note: this was later amended to a prone hold test due to greater core muscle recruitment, less chance of lower back stress and the test could be conducted within a much shorter time frame, sub 5min as opposed to up to 15 min), strict heaves, and the multi-stage fitness test (beep test). It is designed to be able to track improvements through cadenced exercises and strict form, whilst the beep test is utilised to indicate a person’s VO2 Max (the maximal amount of oxygen (ml) which can be absorbed by the body (per kg) per minute), as opposed to the 2.4km run which unless the member is running 100% for the duration of can only calculate a VO2 Average as a maximal effort is either not attained or maintained. This produces repeatable accurate data to indicate performance gains of an individual or the group as a whole. This test would be repeated at the conclusion of each cycle.
The desired intensity levels of any given phase constantly varies. This allows an appropriate amount of time for optimum physiological/psychological adaption (growth/resilience) and recovery. Additionally the intensity variations from week to week prevents muscular and psychological efficiency adaption (efficiency adaption reduces growth/resilience adaption).
An example of the cross modal periodised training cycle, including the fourth phase which is introduced at the conclusion of the third phase in the second cycle after the initial three month cycle has been completed.
Month 1 – Cardiovascular improvement.
Week 1: Mon: Cardio, Tue: Strength, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Metcon
Week 2: Mon: Cardio, Tue: Power Endurance, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Cardio
Week 3: Mon: Cardio, Tue: Power, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Metcon
Week 4: Mon: Cardio, Tue: Strength Endurance, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Cardio
Month 2 – Strength improvement.
Week 1: Mon: Strength, Tue: Cardio, Wed: Metcon, Thu: Rest/Stretching/Sport, Fri: Strength Endurance
Week 2: Mon: Strength, Tue: Cardio, Wed: Strength, Thu: Rest/Stretching/Sport, Friday: Power
Week 3: Mon: Strength, Tue: Metcon, Wed: Strength Endurance, Thu: Rest/Stretching/Sport, Fri: Cardio
Week 4: Mon: Strength, Tue: Power Endurance, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Strength Endurance
Month 3 – Power improvement.
Week 1: Mon: Power, Tue: Cardio, Wed: Metcon, Thu: Rest/Stretching/Sport, Fri: Power Endurance
Week 2: Mon: Power Endurance, Tue: Strength, Wed: Cardio, Thu: Rest/Stretching/Sport, Fri: Power
Week 3: Mon: Power, Tue: Cardio, Wed: Power Endurance, Thu: Rest/Stretching/Sport, Fri: Metcon
Week 4: Mon: Power, Tue: Cardio, Wed: Strength, Thu: Thu: Rest/Stretching/Sport, Fri: Power
Month 4 – Metabolic improvement (introduced in the second cycle approx 6 months into the year).
Week 1: Mon: Metcon, Tue: Cardio, Wed: Strength Endurance, Thu: Rest/Stretching/Sport, Fri: Metcon
Week 2: Mon: Strength, Tue: Cardio, Wed: Metcon, Thu: Rest/Stretching/Sport, Friday: Metcon
Week 3: Mon: Cardio, Tue: Metcon, Wed: Strength Endurance, Thu: Rest/Stretching/Sport, Fri: Metcon
Week 4: Mon: Metcon, Tue: Power Endurance, Wed: Metcon, Thu: Rest/Stretching/Sport, Fri: Strength
