Army MFT Master Fitness Trainer course Phase 2 - Day 4/5/6 M-CFA

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

HOMEOSTASIS – G.A.S.

*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.

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

RECOVERY

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.

• Phases:
  Braking phase
  2. Propulsive Phase
• Training Session-

1. General Warm-up
2. Specific Warm-up
3. 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