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

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

WEEK 1

2 A DAYS

2 A DAYS

 

WEEK 2

2 A DAYS

2 A DAYS

 

WEEK 3

REST

2 A DAYS

 

WEEK 4

1 A DAY

2 A 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

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

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.

  • 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

 

 

Supplement

Proposed Benefits

BCAAs (branched-chain amino acids)

 

Increase rates of protein synthesis

 

 

Caffeine

 

Improve aerobic endurance performance, mental alertness

 

Creatine

 

Increase strength and muscle mass

 

EFAs (essential fatty acids)

 

General health, weight loss

 

Energy drinks

 

Increase alertness and metabolism

 

Glycerol

 

Hyperhydration

 

HMB (β-hydroxy-β-methylbuteric acid)

 

Increase strength and muscle mass; anticatabolic

 

Hydration drinks

 

Improve aerobic endurance performance, improve hydration

 

Medium Chain Triglycerides

 

Improve aerobic endurance exercise performance

 

 

Multivitamins and multiminerals

 

General health

 

Nitric oxide boosters

 

Increase blood flow to active musculature

 

Protein

 

Increase strength and muscle mass; recovery

 

Patented, highly branched high molecular weight (HMW) glucose polymer solution

 

Increase aerobic endurance perfor- mance; recovery

 

 

 

 

 


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