Today, (day 4) the morning was focused on Climbing Drills, OHP, and the program design for R&R (rest and recovery). Climbing drills were based on rope climbing, using both S-hook and J-hook. As the information portion gets transferred into more of the physical portion of class, I will be adding extra days within the same blog.
The afternoon was in the gym and focused on our 5RM Strict Overhead Shoulder Presses. We also had a good workout afterwards, then a physical therapy-esque session of foam rolling, tennis ball rolling, and Gemini rolling.
Ways to learn
COGNITIVE |
PHYSCOMOTOR |
AFFECTIVE |
THINKING |
DOING |
PRECISION |
EVALUATING |
PERFORMANCE |
MANIPULATION |
CREATING |
IMITATION |
ORGANIZING |
HOMEOSTASIS – G.A.S.
ALARM |
RESISTANCE STAGE |
EXHAUSTION STAGE |
START WORKOUT |
BODY FIGHTS BACK |
TIRED |
INITIAL MUSCLE BREAKDOWN |
BODY USES GREAT ENERGY TO PREPARE FOR WORKOUT |
DEPLETED |
CORTISOL |
GLUCOSE INCREASE |
GLUCOSE RUNNING LOW |
*The ultimate goal of G.A.S is to hit alarm stage, hit resistance stage, and stay away from exhaustion stage. *
Over-Reaching – Short term overload that can be recovered from in several days.
FUNCTIONAL OVERLOAD |
NON-FUNCTIONAL OVERLOAD |
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WEEK 1 |
2 A DAYS |
2 A DAYS |
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WEEK 2 |
2 A DAYS |
2 A DAYS |
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WEEK 3 |
REST |
2 A DAYS |
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WEEK 4 |
1 A DAY |
2 A DAYS |
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Which group will last longer in training? Functional overload or non-functional overload?
By work rate, the non-functional overload group will hit the exhaustion stage faster. There is no break and 2-a-days continue over a long period of time.
The functional overload group will last longer and allow the muscle groups to properly repair and grow with the rest week, and switch to 1 a day workout.
OVER TRAINING
CAUSES |
SYMPTOM |
HOW TO FIX |
OVERTRAINING TOO SOON |
FATIGUE |
REST |
POOR NUTRITION |
LACK OF MUSCLE BUILDING |
NUTRITION CLASS/MEAL PREP |
SPOUSE |
AGITATION |
COUNSELING/RETREATS |
POST DEPLOYMENT |
PTSD/LACK OF BEING A BEING ABLE TO RE ADJUST |
COUNSELING |
SOCIAL MEDIA |
BAD INFLUENCE |
EDUCATION |
POOR SLEEP/SHIFT WORK |
POOR RECOVERY |
SLEEP EDUCATION/SLEEP STUDY |
EGO |
OVER TRAINING/INJURY |
KNOWING YOUR LIMITATIONS |
RECOVERY
ACTIVE |
PASSIVE |
WALKING |
HOMEOSTASIS |
YOGA |
SLEEP |
STRETCHING/FOAM ROLLER |
NO CALORIES BURNED |
ETM |
MASSAGE |
MOBILITY EXERCISES |
THERAPY |
FORM WORK |
CHIROPRACTOR |
SWIMMING |
EMS |
SLEEP |
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NON-RAPID EYE MOVEMENT |
RAPID EYE MOVEMENT (R.E.M.) |
FOR THE BODY |
FOR THE MIND |
Today, day 4 started a bit earlier and we went to the track to do some general and dynamic warmups. Then we got into our run groups (a/b/c/d) and we ran 6x400m at our pace (pt card run time) with a 1:1 work: rest ratio. After that we went back to the Gym and got into some SMR (self-myofascial release), then stretching.
The afternoon is back into class. Class is based on speed & agility.
Speed - the ability to run a specific distance in a certain time. Speed is the interaction of stride length and stride rate.
Example: 100m sprint in 11 sec. left leg 25 + right leg 24 Total strides = 49.
Stride Frequency would equal 4.45 strides per second
The Start:
Stance- 2-point, 3 point, and 4 point
- Body weight is on front foot and hand.
- Front leg bent at ~90° with rear leg bent between ~110-130° - Arm opposite front leg is pulled to the rear
Acceleration - the change of speed
- Stride length and frequency increase throughout the duration of the acceleration phase.
- Body should lean forward (no rush to get vertical)
Technique drills are used to enhance various movement patterns.
- Heel-ups,
- Arm Action (seated/standing),
- Lean and Fall Run, Drop and Go, Jump and Go, Bound into Run,
- Scramble Out, Two Jumps and Go, Push-up Starts,
- Resisted Speed Training Drills - Light Sled Pulls, Hill Running
- Assisted Speed Training Drills - Three-person Tubing Acceleration Drill, Downhill Running.
Agility - the quick, full-body changes in direction and speed.
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Phases:
Braking phase
2. Propulsive Phase - Training Session-
- General Warm-up
- Specific Warm-up
- Main Session
4. Cool Down
On Day 6 we started with the M-CFA Assessment (COMBAT FITNESS ASSESSMENT) which included a rope climb, 300m shuttle sprint, kettlebell carry, pullups, ball throw, burpees, and a 800m run. Some of these can be viewed at www.instagram.com/rackrunners_ or www.facebook.com/rackrunners1
In the afternoon we went back into the classroom and started on a performance nutrition class.
MACRONUTRIENTS:
Carbs
Complex - Beans, starchy vegetables, grains
Simple - Milk, fruits
Refined - Sugar, high-fructose corn syrup
Protein (PRO) - Builds cells, maintains tissues, performs basic bodily functions.
- contains amino acids (AA) • Non-essential
- Essential
Fat - Insulates body, cushions organs, produces hormones
- Types:
• Unsaturated - Saturated • Trans
MICRONUTRIENTS:
Needed for metabolism, development, growth
- Calcium
• Phosphorous
• Iron
• Magnesium
• Zinc
• Copper
• Sodium, chloride, potassium
Adequacy: all essential nutrients and calories in sufficient amounts
Balance: not dominated by one nutrient
Color: fruits and vegetables supply a variety of colors
Moderation: no food or nutrient in excess
Nutrient dense: foods high in nutrient content and low in calories
Glycemic Index - Ranks how high a food will raise blood glucose
High: “spike” in blood glucose
Very effective at restoring muscle glycogen • Bagels, raisins, rice cakes, honey
Low: slow, sustained blood glucose increase Keeps blood glucose stable
- Yogurt, milk, apples, beans
Caloric Deficit – You are taking in less calories than you are burning (will lose weight if sustained, often used for cutting)
Caloric Maintenance – You are taking in an adequate number of calories (will maintain weight if sustained)
Caloric Surplus - You are taking in an more calories than you need (will gain weight if sustained, often used for muscle building)
Rest & Sleep
Two components
- “Down time”
- Critical aspect of recovery
- Mind and body
• Mental, social, spiritual
• Muscle growth and repair - Sleep
- Re-establishes normal daily rhythms
- Supports optimal mental and physical performance
- Lack of sleep, increased risk of disease, mood disturbances
Supplement |
Proposed Benefits |
BCAAs (branched-chain amino acids)
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Increase rates of protein synthesis
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Caffeine
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Improve aerobic endurance performance, mental alertness
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Creatine
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Increase strength and muscle mass
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EFAs (essential fatty acids)
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General health, weight loss
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Energy drinks
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Increase alertness and metabolism
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Glycerol
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Hyperhydration
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HMB (β-hydroxy-β-methylbuteric acid)
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Increase strength and muscle mass; anticatabolic
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Hydration drinks
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Improve aerobic endurance performance, improve hydration
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Medium Chain Triglycerides
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Improve aerobic endurance exercise performance
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Multivitamins and multiminerals
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General health
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Nitric oxide boosters
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Increase blood flow to active musculature
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Protein
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Increase strength and muscle mass; recovery
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Patented, highly branched high molecular weight (HMW) glucose polymer solution
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Increase aerobic endurance perfor- mance; recovery
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