Army MFT Master Fitness Trainer course Phase 2 - Day 3



MFT Day 3 was filled with a full workout building on Day 2. The Deadlift was the main exercise yesterday, and today was the Overhead Press. We found our 5RM on Day 2 (deadlift), then today we did 3 sets,30/40/50% of our 1 RM, 8/6/4 reps. We then went on to a full workout at 7 RPE. The same formula/format today with Overhead Press. Classroom instruction was based on cardio, the aerobic and anaerobic.

A-lot of great information for me to bring back to the Rack Runners family! Also, this day was a-lot to take in, but manageable and the instructors are great with any help or questions you may have.

Aerobic - with oxygen

Anaerobic - without oxygen 

Body uses ATP for energy

 

                    Anaerobic                                        |                                     aerobic

Phosphagen                anaerobic glycolysis                aerobic glycolysis                    beta oxidation

Creatine phosphate                                  carbohydrates                                                   fat

Intensity.           Fast twitch                                                                                         

 

Time

 

0-10 seconds               30 sec- 2 min                          3 min- 2 hours            30 min-3+ hours        

 

 

Phosphagen

Energy source? Creatine phosphate

Oxygen Required? no!!

ATP Yield? 1 per creatine phosphate

Duration? Up to 10 seconds

 

Anaerobic Glycolysis

Energy source? Glycogen / Glucose

Oxygen Required? no!!

ATP Yield? 2

ATP Duration? 30 sec to 2 minutes

 

Aerobic Respiration: Aerobic Glycolysis

Energy source? Glycogen / Glucose

Oxygen Required? yes!!

ATP Yield? 36

ATP Duration? 3 min to 3 hours

 

Aerobic Respiration: Beta Oxidation

Energy source? Fat Oxygen

Required? yes!!

ATP Yield? 129

ATP Duration? 20 min - 3+ hours

 

 

 

 

NEAT fitness

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.


 

The 2nd portion of class was targeted toward Aerobic & Anaerobic exercise.

Resting Heart Rate - The number of times the heart beats per minute (bpm) at rest

Maximal Heart Rate - The highest number of times one’s heart can possibly beat per minute

Age-predicted maximal heart rate: APMHR = 220-age

  • Example- 220BPM – 30 years =190BPM (+/- 10-12 bpm)
  • Little scientific merit and is primarily used for sedentary individuals
  • Does not significantly change with training

*220-35=185 Maximal HR*

Peak Heart Rate - The highest bpm that one can achieve with activity alone o Max HR is higher than Peak HR.

Heart Rate Reserve - The difference between Peak/Max HR and Resting HR:

HRR = MHR - RHR

*106=185-79 Heart Rate Reserve*

Target HR - Indication of training intensity

The Karvonen Formula can be used to identify the training/target heart rate Target/Training HR =(Max HR – Resting HR) x %intensity + Resting HR

o Example- ((190 BPM− 60 BPM) × %70) + 60 BPM= ?

  • (130 x 0.7) + 60 =?
  • 91 + 60 =151

*(185 bpm – 79) x 70% + 79

*106x.7=74.2              74.2+79=153.2 would be my TARGET TRAINING HR*

Recovery Heart Rate - The rate that an athlete’s HR decreases after ceasing exercise o Example: HR decreases by 50-60 beats in one minute

HR ZONE FORMULAS

  1. Calculate your Age-Predicted Maximal Heart Rate (APMHR) 220 – Age (years) = APMHR
  2. Calculate your Heart Rate Reserve (HRR) with known Resting Heart Rate (RHR) APMHR – RHR = HRR
  3. Calculate your Training/Target Heart Rate (THR) for each zone

(HRR x %intensity) + RHR = THR

Zone

1

2

3

4

5

% Intensity

50 – 60

60 – 70

70 – 80

80 – 90

90 – 100

BPM Range

123 – 137

137 – 152

152 – 166

166 – 181

181 – 188

Example: 25 year old Soldier with a resting heart rate of 50 bpm

Karvonen Formula: Target/Training HR =((Max HR – Resting HR) x %intensity) + Resting HR

Heart rate zones are generally measured from Zone 1 through 5.

1 IS RED – GREY IS 5

 

Training Heart Rate Zone Examples

  • The following heart rate zones usually correlate with these activities and components of fitness:
  • HR Zone 5: 300SR’s, 200/400m Repeats (Speed and Anaerobic)
  • HR Zone 4: 400-800m Intervals, 30:60s (Anaerobic Threshold)
  • HR Zone 3: Release Runs, Tempo Runs (Aerobic)
    HR Zone 2: Unit Formation Runs (Aerobic)
  • HR Zone 1: Foot March/Patrol (Aerobic)

VO2 Max - maximal oxygen uptake, is one factor that can determine an athlete's capacity to

  • perform sustained exercise and is linked to aerobic endurance
  • o VO2 max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise
  • o It is measured as "milliliters of oxygen used in one minute per kilogram of body weight“ (mL O2 / min / kg)

MALE Endurance Level

VO2 Max by Age

18-25

           26-35

36-45

Excellent

>60

            >56

>51

Good

52-60

           49-56

43-51

Above Average

47-51

           43-48

39-42

Average

42-46

           40-42

35-38

Below Average

37-41

           35-39

31-34

Poor

30-36

           30-34

26-30

Very Poor

<30

            <30

<26

FEMALE Endurance Level

VO2 Max by Age

18-25

26-35

36-45

Excellent

>56

>52

>45

Good

47-56

45-52

38-45

Above Average

42-46

39-44

34-37

Average

38-41

35-38

31-33

Below Average

33-37

31-34

27-30

Poor

28-32

26-30

22-26

Very Poor

<28

<26

<22

Anaerobic / Lactic Threshold - This threshold is the point in your endurance activity between a maintainable pace and one that is becoming gradually harder.

  • The point where your body starts to produce more lactate (lactic acid) than it is able to use to produce more ATP
  • It can be measured in BPM and/or pace.
  • There are different ways of finding out your anaerobic/lactic threshold through either field testing or clinical testing.

 

VO2 Max Estimators:  

  • BeepTestPerformance:https://www.topendsports.com/testing/beepcalc.htm
  • 2-Mile Run Performance: https://runnersweb.com/running/rw_news_frameset.html?https://runnersweb.com/run ning/vo2.shtml

Running Pace Calculator:

TYPES OF ACTIVITY

Technique/Skill Development - Intensity/pace is above comfortable jog, but below sprint. Duration is short and dependent on how long the

  • Soldiers can execute the skill accurately (usually 100m progressing to up to 400m).

Easy/Recovery Run Pace - Intensity is below lactate threshold (60-80% MHR) up to or greater than goal distance. Can continue as long

  • as the Soldier is able to maintain his or her HR within the THR zone and energy is available.

Marathon/Long Distance Steady Pace

  • o Intensity is right at the goal pace (75-84% MHR), usually below lactate threshold, lasting between 20-45 mins.

Threshold/Tempo Training Pace:

  • Intensity is slightly higher than goal pace (75-88% MHR), at lactate threshold, lasting between 20-30 mins.
  • Can be at a continuous set pace or in intermittent intervals.

Interval Training Pace:
o Close to VO2 max (90% MHR) during periods of 90 sec to 5 min. Work-to-rest ratio is between 1:1 or 1:2

  • depending on training state and intensity.
    o Repetition/High-Intensity Intervals Training (HIIT):intervals usually shorter (30-90sec)and more intense(>
  • 90% VO2 max/MHR) with just enough rest (1:3 to 1:5) between sets.

Sprint/Agility Training Pace:

  • Very short (200m or less), maximal effort intervals (RPE 9+) with longer relative work-to-rest ration (1:12 – 1:20).

 

Fartlek Training - Combination of the training types on previous slide. Usually, a combination of an

  • easy/recovery pace or marathon/long distance steady pace with threshold/tempo pace. Example: Last man up runs, light posts.

Circuit Training - Combining resistance training with cardio. Performing short intervals of cardio between resistance training sets or no rest between alternating resistance training exercises.

Cross Training - Rotating different exercise modes throughout the week or rotating difference exercise

  • modes in a training session. Example: Cycling, swimming, or rowing to take a break from running.

Aerobic Capacity

  • Based on 6mi FM assessment with 35 lbs. ruck in 1 hr, 30 min and a 2-mile run assessment of 14 min. Soldier is training for 4-mile run.

Training Activity

Volume (Distance or Time)

Intensity (Pace)

HRZ

Rest

RPE

Long Slow Distance

5 miles

9:10-10:05 min/mile

2

N/A

6

Steady Pace Run (AGR)

3 miles

8:09 min/mile

3

N/A

8

Tempo Run (AGR)

20 min

7:38 min/mile to 8:09 min/mile

3 to 2

1:1

7

Release Run (LSD → Pace Run)

40 min Release Run

9:00 min/mile to 7:38 min/mile

N/A

N/A

7 to 8

Foot March with 35 lbs

4 miles

14:36 min/mile (58:24 total)

3

N/A

8

Anaerobic Capacity

Based on 6mi FM assessment with 35 lbs. ruck in 1 hr, 30 min and a 2mi Run assessment of 14 min. Soldier is training for 4-mile run.

Training Activity

Volume (Distance or Time)

Intensity (Pace)

HRZ

Rest

RPE

Intervals (Low Intensity)

800 x 4

6:52 min/mile (3:30 min/800m)

4

3:30 to 7:00 (1:1 – 1:2*)

8

Intervals (Low Intensity)

400m x 6

7:02 min/mile (1:45 min/400m)

4

1:45 to 3:30 (1:1 – 1:2)

8

Intervals (High Intensity)

400m x 4

6:38 min/mile (1:39 min/400m)

5

4:45 to 7:55 (1:3 – 1:5)

9

Intervals (High Intensity)

300-YD SR x 4

70 sec (additional assessment)

5

210 sec

10

Intervals (High Intensity)

200m x 10

49 sec

4

2:27 to 4:05 (1:3 – 1:5)

9

 

 

 

 

Speed

 

 

Speed

Based on 50 yd Shuttle Run 9 sec, 40m Hill repeat 7 sec 

Volume (Sets x Distance)

Duration

Rest (1:12 – 1:20)

RPE

6 x 40m Hill Repeat

9 sec

108 sec (1:12)

8

9 x 40m Hill Repeat

9 sec

108 sec (1:12)

9

6 x 50 yd Shuttle Run

10 sec

120 sec (1:12)

8

9 x 50 yd Shuttle Run

10 sec

120 sec (1:12)

9

12 x 40m Hill Repeat

8 sec

160 sec (1:20)

10

12 x 50 yd Shuttle Run

9 sec

180 sec (1:20)

10

Training Variable Example

 

 

 

 

THE MOTIVATOR

20 SPLIT LEG

20 JUMPING JACK

20 CALF RAISES


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