Military Workout Mon 06 Feb 12

AM - Select Pers


Boxing:
R1 - 8 rounds of 20sec work, 10sec rest
R2 - 8 rounds of 30sec work, 10sec rest
R3 - 8 rounds of 45sec work, 10sec rest
R4 - 8 rounds of 60sec work, 10sec rest


All Pers


30 min of Fartlek training
10-15sec sprint every minute on the minute.

Military Workout Fri 03 Feb 12

AM. - All Pers


Team 1 - Multi Stage Fitness Test (Beep Test)
Team 2 - Touch Football.


Once everyone in team 1 has completed the MSFT, teams swap over.

Military Workout Thu 02 Feb 12

AM. - Strength Pers


4 x 2 Back Squat
3 x 5 Front Squat
4 x 2 Dead Lift
3 x 5 Lower Back Extension


PM. - 1.5 Hours of various sports

Military Workout Wed 01 Feb 12

AM. - All Pers


30/30 Circuit


4 Rounds of: 
Work for 30 seconds, 'rest' for 30 seconds. Then actually rest for 60 seconds before moving onto the next exercise. The 'rest' really isn't a rest...


W = DB Bear Crawl, R = Single Arm Push Position with other arm facing towards the sky
W = DB Thrusters, R = Squat Lower Static Hold with arms above head with DB's
W = DB Man Makers, R = Push Up 'Up' Prone Hold
W = Jumping Lunge, R = Luge Lower Static Hold (swap sides each 'rest')
W = Push Ups, R = Push Up 'Down' Prone Hold
W = Squat Jump, R = Squat Lower Static Hold 
W = Burpee or 8 Count, R = Single Arm Push Up 'Up' Prone Hold (swap arms each 'rest')
W = Mountain Cimbers, R = Sprint

Military Workout Tue 31 Jan 12

AM. - Select Pers


Cycle 28km


All Pers
1 Hour Boxing/Sparring Session


PM. - Select Pers


Cycle 28km

Military Workout Mon 30 Jan 12

AM. - Strength Pers


1-1-1-1 Back Squat
5 x 5 Dead Lift (go heavy, risk failure)
10 x 1 Max Box Jump


All Pers


12 x 100m Sprint
4 x 200m Sprint
1 x 400m Sprint


PM. - Select Pers


Run for 30min

Military Workout Wed 25 Jan 12

AM. - All Pers


6 rounds of:
20 x Kettlebell Swings
20 x Situp
20 x Sumo Dead Lift High Pull w/kettlebell
20 x Squat
50m Sprint
20 x Medball Slam
50m Sprint


It's been raining pretty solidly for three days currently so this mornings session ended up being a little muddy.

Military Workout Tue 24 Jan 12

AM. - Strength Pers


9 x 2 Back Squat
5 x 2 Dead Lift
3 x 5 One Legged Squat


PM. - Strength Pers


1-1-1-1 Bench Press
5 x 3 Dumbbell Press
5 x 5 One Arm Row
3 x Max Rolling Tricep Extension
Then:
Row 1Km

Military Workout Mon 23 Jan 12

AM. - Select Pers


AMRAP 30min:
10 x Power Clean
10 x Lying Heave
10 x Burpee
200m Row


AM. - All Pers


Deck Of Cards Circuit.
Ace = 10 x Squat
King = 10 x Bicep Curl (each arm)
Queen = 20 x Crunch (I stupidly did Atomic Crunches)
Jack = 400m Run
10 = 10 x Push Ups
9 = 15 x Situp
Joker = All of the above in order.


4 x every card except the Joker (only 1 joker). End up doing:
50 x Squat
50 x Bicep Curl (each arm)
100 x Crunches or Atomic Crunches
Run 2Km
50 x Push Ups
75 x Situps


Not my session, but still not a bad circuit for those that have become out of condition over the xmas period or those that did the AMRAP session directly beforehand.


 PM. - Select Pers
5 rounds of:
10 x Strict Heave @ 4 second cadence
30 x Strict Push Up @ 2 second cadence
Then later:
6 x 100m Sprint.

Military Workout Fri 20 Jan 12

AM. - Select Pers


Run 2Km
Row 4Km
Run 2Km


AM. - Mil Pers


Basic Fitness Assessment


Max Strict Push Up in 2 min
Max Strict Sit Up in 5 min @ 3 second cadence
2.4Km Run


PM. - Strength Pers

1-1-1-1 Front Squat
3 x 3 Back Squat
Then:
5 rounds of:
5 x Dead Lift
5 x Push Press

Military Workout Wed 18 Jan 12

AM. - All Pers


Touch Football


PM. - Select Pers


Run 30 min
Row 4 Km
Swim 400m

Military Workout Tue 17 Jan 12

AM. - Select Pers


5 rounds of:
10 Heaves
3 Cadence Push Ups


PM. - Strength Pers


8 x 3 Bench Press
3 x 15 Rolling Tricep Extension
1 x Max Rolling Tricep Extension
Then:
5 Rounds of:
30 seconds Clapping Push Ups
30 second Bent Over Row
Rest 1 Min between sets

Military Workout Mon 16 Jan 11

Strength Endurance - Select Pers

12 x 2 Box Squat + 10 knees to feet jumps between sets

4 x 6 Straight Legged Dead Lift

4 x 20 Back Squat + 20 Squat Jumps between sets

New year, new unit and a whole bunch of new people to train. Organised PT doesn't start until next week. 

Military Fitness 2011 - The concept that become reality.

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

Military Fitness 2011 - An overview of the year that was and some cold hard data.

Well another year has come to a close. Next year approaches, I have been posted to a new unit and with that a new group of soldiers to train. New base levels of fitness, different strengths, weaknesses, attitudes and medical restrictions. But enough of that, lets look at some cold hard data from 2011.

As a group, there has been an improvement in fitness of 20.3% collectively. This data was drawn from periodic fitness assessments which covered VO2Maximal testing, posterior, anterior and core strength assessments. Additionally data was drawn from additional VO2Max and VO2Avg results ascertained during cardiovascular sessions. Furthermore, data was also drawn from load bearing exercises ascertained during strength, power and other weight orientated sessions.

Individually though, is really where some of these guys and girls shined. Most of them had never really trained in this manner before, all but one of them had no idea what a metcon was. Some people had quite high levels of fitness, some were just waiting for the right kind of push to change their training program for the better. Never the less, there was a wide level of improvement across the group, from 100% down to 5% improvements. The level of improvements though are not indicative of base levels of fitness in the beginning, naturally you would expect a person of above standard fitness to improve in regards to percentages less than a person of standard or less than standard fitness. This was strangely not the case in this situation.

There were admittedly four people who actually decreased in fitness, one of which I can say with absolute confidence did actually improve, but due to injury and circumstances outside of his control resulted in data showing a negative figure. The other three though, well let me just say that you reap what you sow. Be it just plain laziness, borderline malingering or exaggeration of injuries, then you reap the results of that. You know who you are, names need not be mentioned. If you are still thinking that there has been a mistake, that surely I did not mean you with the others, well your wrong.

Below is a list of members in descending order of fitness improvement:

1. DC - 100.3%
2. UA - 37.31%
3. DD - 35.88% - outstanding improvements from the oldest member in the troop at 47.
4. AS - 31.41% 
5. MP - 22.70% - the numbers do not lie mate, you improved that much.
6. ST - 17.75%
7. MO - 12.61%
8. DM - 10.06%
9. JL - 9.85%
10. TT - 9.34% - phenomenally fit to begin with, 3.30min the first time he did Fran and this was after he learnt how to do kipping pull ups and thrusters by watching the guys before his turn. Outstanding effort all year mate. 
11. ND - 7.00%
12. JK - 7.00%
13. EM - 5.22% - another very fit lad to start with, great effort this year mate.
14. BF - -0.74% - unfortunately you received some badly timed injuries mate, good luck next year.
15. LA - -0.88%
16. AI - -3.23%
17. SL - -8.19%

Not all members are mentioned above, I did not have enough data on some due to deployments etc to include them without feeling less than 100% confident that it was a true representation of their efforts throughout 2011. For this reason they have been excluded from both individual and group statistics.

Looking forward to next year, hopefully I will have improved the fitness tracking spreadsheet/database to point the point where I can utilise anthropometric data to better calculate power output, and find some formulas for calculating VO2Max and VOAvg for cycling machines and rowers. If anyone has these formulas, you would be saving me hours of scrawling the internet searching for them if you email sydneystrengthand conditioning@live.com.au with the appropriate formulas.

As far as Military Fitness sessions are concerned, they will return mid to late January 2012. Until then though, I will continue to post my personal training sessions I will be conducting after I complete this week of active recovery.

Watch out for an article really soon which reveals how I convinced my hieracy to adopt my proposed training program at the beginning of the year. Some of you may not agree with the programming, cyclic conditioning, 'randomly' varied intensities or even the psychological stimuli and responses proposed, others may. Never the less, the cold hard data reflects the hypothesis proposed via the training method instigated. And it worked.

Military Workout Wed 07 Dec 11

A.M - All Pers


3 Rounds of:
10 x Heaves
20 x Atomic Crunches
30 x Push Ups
400m Run

Military Workout Tue 06 Dec 11

A.M - All Pers


5 Rounds of:
Max Strict Heaves
Max Strict Push Ups @ 2 second cadence.
Rest 2 min between sets


P.M - Strength Pers


4 Rounds of:
3 x Dumbbell Bench Press
Max Push Ups
15 x Rolling Tricep Extension
5 x Dumbbell Clean and Press (each arm)


P.M - Endurance Pers


2.5 km Row
25 min Run
2.5 km Row

Military Workout Mon 05 Dec 11

A.M - Select Pers


2 x 800m run @ 1:1 rest
3 x 400m run @ 1:1 rest
4 x 200m run @ 1:1 rest
Patrol Order 8kg


Basic Fitness Assessment - All Pers


Max Strict Push Ups in 2 minutes
Max Situps in 5 minutes to a 3 second cadence
Run 2.4km for time.


P.M - Strength Pers


4 x 2 Front Squat
5 x 3 Deadlifts
then,
AMRAP 30min:
10 x Power Clean @ 30kg
10 x Push Press @ 30kg
10 x Bent Over Row @ 30kg
10 x Wall Ball
10 x Box Jump

Saturday Recovery Session Sat 03 Dec 11

Swim 1000m


Steady pace, try to keep your HR between 110-130.

Military Workout Fri 02 Dec 11

A.M


4 Rounds of:
12 Floor Press 
12 Full Body Dips
12 Bent Over Row
12 Single Arm Dumbbell Clean and Press
12 Weighted Lower Back Extension
12 GHD Situps


P.M


5 Rounds of:
Max Heaves
Max Cadence Pushups
Rest 5 min between sets