This document provides information on implementing and designing effective small group personal training programs. It discusses assessing the need for and challenges of small group training, as well as key components for creating an engaging environment. Various types of effective workouts are described, including circuits, classes, supersets, boot camps, and interaction-based exercises. The importance of progression/regression, the group dynamic, and bringing passion and enthusiasm each day are also emphasized. The overall message is that small group training can highly profitably grow a business if properly organized and implemented to provide individualized programming and experiences.
Western Province Rugby Academy lecture series - The Cross Fit questionGregory Hunt
The allure of extreme physical challenge coupled with a heavy social media presence and super masculine role models makes Cross Fit very appealing to young rugby players. But should it be part of the training scheduel and if so how should it be integrated?
13 Week training schedule for a 1,600m runner who will also run a leg on the 4 x 800m at the State Championship.
Please visit www.coachjayjohnson.com for all of the handouts. Search "2012 OATCCC clinic."
Practical Applications For Minimising Injury RiskEdward Slattery
An insight into the steps taken to minimise injury risk in women's rugby union. Presented at the Limerick Institute of Technology Strength and Conditioning Conference, April 2016.
4 Day Hypertrophy Workout Routine 2003 Fileguestcc6b4d
This 4-day hypertrophy split focuses on different body parts each day: chest and biceps on Monday, legs on Tuesday, shoulders on Wednesday, abs and back on Thursday, and triceps on Friday. Each workout consists of 4-5 exercises per body part with 3-4 sets of 6-10 reps, aiming to achieve the targeted rep range. Workouts are followed by 20 minutes of cardio on the X-trainer. The split is repeated each week for maximum muscle growth.
Petman (protection ensemble test mannequin) humanoid military robot, united s...hindujudaic
The PETMAN is a humanoid robot developed by the US Department of Defense to test chemical protective clothing for soldiers. It stands nearly 6 feet tall and weighs around 180 pounds, making it the fastest bipedal robot capable of walking at 7 mph. The PETMAN can walk, crawl, squat, and perform other motions to realistically test protective ensembles in a manner not possible with previous static mannequins. Details of its design and capabilities remain confidential.
1) The document discusses injury prevention and rehabilitation strategies through developing functional balance and awareness.
2) It provides definitions for key terms like balance, awareness, stability, proprioception, and function.
3) Scenarios are presented for developing exercises in 4 groups with progressions for different activities, sports, and populations including MMA, wheelchair athletes, tennis, elderly, and para-athletes.
This document provides information on implementing and designing effective small group personal training programs. It discusses assessing the need for and challenges of small group training, as well as key components for creating an engaging environment. Various types of effective workouts are described, including circuits, classes, supersets, boot camps, and interaction-based exercises. The importance of progression/regression, the group dynamic, and bringing passion and enthusiasm each day are also emphasized. The overall message is that small group training can highly profitably grow a business if properly organized and implemented to provide individualized programming and experiences.
Western Province Rugby Academy lecture series - The Cross Fit questionGregory Hunt
The allure of extreme physical challenge coupled with a heavy social media presence and super masculine role models makes Cross Fit very appealing to young rugby players. But should it be part of the training scheduel and if so how should it be integrated?
13 Week training schedule for a 1,600m runner who will also run a leg on the 4 x 800m at the State Championship.
Please visit www.coachjayjohnson.com for all of the handouts. Search "2012 OATCCC clinic."
Practical Applications For Minimising Injury RiskEdward Slattery
An insight into the steps taken to minimise injury risk in women's rugby union. Presented at the Limerick Institute of Technology Strength and Conditioning Conference, April 2016.
4 Day Hypertrophy Workout Routine 2003 Fileguestcc6b4d
This 4-day hypertrophy split focuses on different body parts each day: chest and biceps on Monday, legs on Tuesday, shoulders on Wednesday, abs and back on Thursday, and triceps on Friday. Each workout consists of 4-5 exercises per body part with 3-4 sets of 6-10 reps, aiming to achieve the targeted rep range. Workouts are followed by 20 minutes of cardio on the X-trainer. The split is repeated each week for maximum muscle growth.
Petman (protection ensemble test mannequin) humanoid military robot, united s...hindujudaic
The PETMAN is a humanoid robot developed by the US Department of Defense to test chemical protective clothing for soldiers. It stands nearly 6 feet tall and weighs around 180 pounds, making it the fastest bipedal robot capable of walking at 7 mph. The PETMAN can walk, crawl, squat, and perform other motions to realistically test protective ensembles in a manner not possible with previous static mannequins. Details of its design and capabilities remain confidential.
1) The document discusses injury prevention and rehabilitation strategies through developing functional balance and awareness.
2) It provides definitions for key terms like balance, awareness, stability, proprioception, and function.
3) Scenarios are presented for developing exercises in 4 groups with progressions for different activities, sports, and populations including MMA, wheelchair athletes, tennis, elderly, and para-athletes.
The document summarizes current research on barefoot versus shod running. It discusses a 10-week study of 11 participants transitioning to minimalist footwear running. Data was recently collected and will be analyzed on strike pattern, cadence, strength and balance. It also covers the definitions of minimalist footwear and barefoot running style. Reasons for transitioning are proposed to include improved biomechanics like reduced impact peaks and joint torques. Screening criteria, transition programs, and exercises are outlined. Potential clinical applications and injuries related to foot strike patterns are also mentioned.
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This document provides guidance on training for junior and elite sprint hurdlers. It discusses the importance of developing rhythm, efficiency, and momentum over hurdles. Specific training tasks are outlined for speed, technique, hurdling, strength, and power. Sample training weeks include track sessions, hurdling drills, lifting, and circuits. The goal is to prepare athletes technically and physiologically to perform under fatigue and pressure at championships.
Parkour originated in France in the early 20th century based on indigenous physical training methods observed in Africa. Georges Hébert developed the "Method Naturelle" which emphasized natural movements like running, jumping, climbing and was adopted by the French military to train soldiers. Raymond Belle learned these techniques and passed them to his son David Belle, who went on to found the Yamakasi group and popularize parkour. Parkour focuses on efficient movement over obstacles in the environment without equipment through techniques like vaulting and rolling. While no formal rules exist, safety is emphasized through practicing basic movements before attempting more advanced skills.
The document discusses strength and conditioning techniques for high school athletes. It emphasizes the importance of long-term athlete development programs that start at a young age to develop athletic skills. While it may not be too late to start strength and conditioning for high school athletes, they have missed opportunities for athletic development during early childhood. The document provides recommendations for flexibility, core strength, teaching proper form, and implementing a structured strength and conditioning program for high school athletes.
Parkour is a physical discipline created by David Belle that uses movement to overcome obstacles in a person's environment. It focuses on strengthening both the mind and body by challenging one's abilities without technology. The force exerted on a traceur varies depending on their mass, acceleration, and time based on Newton's Second Law. Parkour has impacted many through its philosophy and is used in movies, video games, and to train military and law enforcement personnel.
This document outlines testing procedures for athletes that focus on performance rather than general fitness. It includes standing long jumps, crucifix sprints for both left and right sides, and measures athletes against test standards and performance ratings.
Calisthenics is a system of physical exercises that uses only one's own body weight. It originated in Ancient Greece and has a history of being used by Spartan warriors and Shaolin monks to build strength and combat skills. Calisthenics exercises can be done anywhere, though some require access to a high bar. There are basic, static, and dynamic exercises that target large muscle groups through movements like pushups, pullups, and exercises that maintain challenging positions. Benefits include not needing equipment or gym fees, while the main drawback is potential issues working out in rainy weather.
This document provides a summary of research conducted to observe users and understand needs related to the Keating Sports Center at IIT. The research included site visits, surveys of 57 students, and interviews. Key findings include that the facility is used by varsity athletes, ROTC students, students who visit for fun or fitness, and that students desire easier access, improved facilities, and a greater emphasis on health and fitness across campus. The document outlines short, mid, and long-term innovations to better support users and build a stronger fitness culture at IIT.
The document outlines a student's analysis of performance slides for different activities. It allocates 4 slides to rules and terminology for trampoline, 3 slides for observation and analysis of golf, 4 slides for evaluation of basketball, and 3 slides for planning strategies and tactics for swimming. It then provides detailed slides on the rules, techniques, and analysis for each of these four activities.
The document discusses ten training techniques used by elite athletes that high school coaches can incorporate, such as finishing workouts fast to mimic race pace, including speedwork like intervals and threshold runs, and focusing on leg strength exercises like lunges to prevent injuries. The coach emphasizes developing aerobic fitness through various training methods while maintaining athleticism.
The document provides information about the sports that will be featured at the London 2012 Paralympic Games. It lists the sports, which include archery, athletics, boccia, cycling (road and track), equestrian, football (5-a-side and 7-a-side), goalball, powerlifting, sailing, shooting, sitting volleyball, swimming, table tennis, wheelchair basketball, wheelchair fencing, wheelchair rugby, and wheelchair tennis. For many sports, it describes the classification system that groups athletes by level of impairment to ensure fair competition.
This document provides information about a workshop on developing skills through games and activities and assessing skills in Athletics 365. The workshop will cover delivering Athletics 365, developing skill using games, coaching styles and environments, learning styles, and assessing skill in Athletics 365. It discusses the growth of Athletics 365 since 2010 and challenges in assessing skills, using games, and planning youth development programs. Practical sessions will demonstrate warm-ups, skill activities, and assessments used in Athletics 365.
The document summarizes a presentation on structuring and implementing a cross country/distance running program for high school athletes. It discusses focusing on quotes from iconic coaches Arthur Lydiard and Dr. Joe Vigil about finding champions anywhere and training with what you have. It also recommends spending $50 to invite four good coaches to a barbecue to collaborate on a program.
The document outlines how to organize an annual training plan for athletes by dividing the year into blocks and phases with specific goals for lifting, running, and skills development. It recommends charting out weeks 1-52 and entering competitions, injuries, etc. to develop a flexible plan. The plan should build athletes over time through progressive phases focusing on strength, power, speed, conditioning, and maintenance depending on the block. Sample blocks and schedules are provided for the post-season, winter, spring, summer, training camp and in-season.
Fundamental movement skills are important for children's healthy growth and development. They help children make connections in their brain, develop social skills, and promote self-esteem. Fundamental movement skills include locomotor skills like running and jumping, and manipulative skills like throwing and catching. Children must be taught these skills as they do not develop them naturally. Mastering fundamental movement skills allows children to participate in more games and sports.
West Virginia Basketball Strength and ConditioningTeamBuildr
West Virginia has been a very successful basketball team in the NCAA. Though they have great talent, they also have a great work ethic. A huge concept of their strength training is accountability and the four P's (Prudent, Productive, Practical, Purposeful). Next, he breaks down the workouts and how to get the most from these workouts. He also speaks of how West Virginia basketball breaks down the year and when they use each exercise. Finally, he provides a sample workout for his athletes. The Mountaineers appear to have their work cut out for them throughout the year, but that work certainly pays off on the court.
The document provides guidance on developing an effective triathlon training plan including the principles of desire, design, discipline and determination. It recommends 1 interval session and 1 endurance session per week for each sport, with a total of 6 sessions and an 80/20 split between endurance and speed work. The optimal training zones are described as well as strategies for periodization, interval structure, swimming, biking, running and cross-training workouts. Pre-race preparation and multiple race schedules are also covered.
Motor fitness refers to an athlete's ability to perform physical tasks effectively and is defined by components like agility, balance, coordination, power, speed and reaction time. In 1943, the Indiana Motor Fitness Test was developed at Indiana University to assess motor fitness in boys using field tests. In 1944 and 1948, additional physical fitness tests were developed for high school students and primary school students respectively. Common test items included pull ups, vertical jumps, straddle chins, floor push ups and standing broad jumps. Tests were administered by having students perform exercises like straddle chins and squat thrusts within a time limit while being measured and scored. Equipment used included horizontal bars, jumping boards, measuring tapes, lime powder, stop
This document provides a 3-month conditioning program for a 17-year old central defender completing a football scholarship. The needs analysis identifies that the player needs to increase lean muscle mass, speed, strength, agility, and functional movement. The program consists of a 6-week hypertrophy block followed by a 6-week max strength block. The strength program focuses on multi-joint exercises at 85-100% of 5RM. The conditioning program emphasizes developing high-speed running, sprinting, and muscular resilience through small-sided games and position-specific drills. Training is periodized and volume is reduced later in the week to optimize readiness for games. The program aims to reduce injury risk and increase performance.
The document outlines a CrossFit training program for the 11th Engineer Battalion Jungle Cats. It includes 3 phases: train the trainer, implementation by company leadership, and full execution. The program aims to establish a functional fitness program with CrossFit competitions and an online presence. It provides instruction on various exercises and movements, programming guidelines, and sample training days.
This document provides guidance on distance training principles for developing distance runners. It discusses the importance of consistency, gradually increasing volume, incorporating strength training, and allowing for adequate recovery in training plans. It also covers the benefits of different types of workouts like threshold runs and VO2 max intervals at various phases of training and competition. The key is periodizing training appropriately over the season from a base-building phase to intensified training close to competition.
The document summarizes current research on barefoot versus shod running. It discusses a 10-week study of 11 participants transitioning to minimalist footwear running. Data was recently collected and will be analyzed on strike pattern, cadence, strength and balance. It also covers the definitions of minimalist footwear and barefoot running style. Reasons for transitioning are proposed to include improved biomechanics like reduced impact peaks and joint torques. Screening criteria, transition programs, and exercises are outlined. Potential clinical applications and injuries related to foot strike patterns are also mentioned.
James Hillier - Training Essentials for the Development of an Advanced High H...Athletics Northern Ireland
This document provides guidance on training for junior and elite sprint hurdlers. It discusses the importance of developing rhythm, efficiency, and momentum over hurdles. Specific training tasks are outlined for speed, technique, hurdling, strength, and power. Sample training weeks include track sessions, hurdling drills, lifting, and circuits. The goal is to prepare athletes technically and physiologically to perform under fatigue and pressure at championships.
Parkour originated in France in the early 20th century based on indigenous physical training methods observed in Africa. Georges Hébert developed the "Method Naturelle" which emphasized natural movements like running, jumping, climbing and was adopted by the French military to train soldiers. Raymond Belle learned these techniques and passed them to his son David Belle, who went on to found the Yamakasi group and popularize parkour. Parkour focuses on efficient movement over obstacles in the environment without equipment through techniques like vaulting and rolling. While no formal rules exist, safety is emphasized through practicing basic movements before attempting more advanced skills.
The document discusses strength and conditioning techniques for high school athletes. It emphasizes the importance of long-term athlete development programs that start at a young age to develop athletic skills. While it may not be too late to start strength and conditioning for high school athletes, they have missed opportunities for athletic development during early childhood. The document provides recommendations for flexibility, core strength, teaching proper form, and implementing a structured strength and conditioning program for high school athletes.
Parkour is a physical discipline created by David Belle that uses movement to overcome obstacles in a person's environment. It focuses on strengthening both the mind and body by challenging one's abilities without technology. The force exerted on a traceur varies depending on their mass, acceleration, and time based on Newton's Second Law. Parkour has impacted many through its philosophy and is used in movies, video games, and to train military and law enforcement personnel.
This document outlines testing procedures for athletes that focus on performance rather than general fitness. It includes standing long jumps, crucifix sprints for both left and right sides, and measures athletes against test standards and performance ratings.
Calisthenics is a system of physical exercises that uses only one's own body weight. It originated in Ancient Greece and has a history of being used by Spartan warriors and Shaolin monks to build strength and combat skills. Calisthenics exercises can be done anywhere, though some require access to a high bar. There are basic, static, and dynamic exercises that target large muscle groups through movements like pushups, pullups, and exercises that maintain challenging positions. Benefits include not needing equipment or gym fees, while the main drawback is potential issues working out in rainy weather.
This document provides a summary of research conducted to observe users and understand needs related to the Keating Sports Center at IIT. The research included site visits, surveys of 57 students, and interviews. Key findings include that the facility is used by varsity athletes, ROTC students, students who visit for fun or fitness, and that students desire easier access, improved facilities, and a greater emphasis on health and fitness across campus. The document outlines short, mid, and long-term innovations to better support users and build a stronger fitness culture at IIT.
The document outlines a student's analysis of performance slides for different activities. It allocates 4 slides to rules and terminology for trampoline, 3 slides for observation and analysis of golf, 4 slides for evaluation of basketball, and 3 slides for planning strategies and tactics for swimming. It then provides detailed slides on the rules, techniques, and analysis for each of these four activities.
The document discusses ten training techniques used by elite athletes that high school coaches can incorporate, such as finishing workouts fast to mimic race pace, including speedwork like intervals and threshold runs, and focusing on leg strength exercises like lunges to prevent injuries. The coach emphasizes developing aerobic fitness through various training methods while maintaining athleticism.
The document provides information about the sports that will be featured at the London 2012 Paralympic Games. It lists the sports, which include archery, athletics, boccia, cycling (road and track), equestrian, football (5-a-side and 7-a-side), goalball, powerlifting, sailing, shooting, sitting volleyball, swimming, table tennis, wheelchair basketball, wheelchair fencing, wheelchair rugby, and wheelchair tennis. For many sports, it describes the classification system that groups athletes by level of impairment to ensure fair competition.
This document provides information about a workshop on developing skills through games and activities and assessing skills in Athletics 365. The workshop will cover delivering Athletics 365, developing skill using games, coaching styles and environments, learning styles, and assessing skill in Athletics 365. It discusses the growth of Athletics 365 since 2010 and challenges in assessing skills, using games, and planning youth development programs. Practical sessions will demonstrate warm-ups, skill activities, and assessments used in Athletics 365.
The document summarizes a presentation on structuring and implementing a cross country/distance running program for high school athletes. It discusses focusing on quotes from iconic coaches Arthur Lydiard and Dr. Joe Vigil about finding champions anywhere and training with what you have. It also recommends spending $50 to invite four good coaches to a barbecue to collaborate on a program.
The document outlines how to organize an annual training plan for athletes by dividing the year into blocks and phases with specific goals for lifting, running, and skills development. It recommends charting out weeks 1-52 and entering competitions, injuries, etc. to develop a flexible plan. The plan should build athletes over time through progressive phases focusing on strength, power, speed, conditioning, and maintenance depending on the block. Sample blocks and schedules are provided for the post-season, winter, spring, summer, training camp and in-season.
Fundamental movement skills are important for children's healthy growth and development. They help children make connections in their brain, develop social skills, and promote self-esteem. Fundamental movement skills include locomotor skills like running and jumping, and manipulative skills like throwing and catching. Children must be taught these skills as they do not develop them naturally. Mastering fundamental movement skills allows children to participate in more games and sports.
West Virginia Basketball Strength and ConditioningTeamBuildr
West Virginia has been a very successful basketball team in the NCAA. Though they have great talent, they also have a great work ethic. A huge concept of their strength training is accountability and the four P's (Prudent, Productive, Practical, Purposeful). Next, he breaks down the workouts and how to get the most from these workouts. He also speaks of how West Virginia basketball breaks down the year and when they use each exercise. Finally, he provides a sample workout for his athletes. The Mountaineers appear to have their work cut out for them throughout the year, but that work certainly pays off on the court.
The document provides guidance on developing an effective triathlon training plan including the principles of desire, design, discipline and determination. It recommends 1 interval session and 1 endurance session per week for each sport, with a total of 6 sessions and an 80/20 split between endurance and speed work. The optimal training zones are described as well as strategies for periodization, interval structure, swimming, biking, running and cross-training workouts. Pre-race preparation and multiple race schedules are also covered.
Motor fitness refers to an athlete's ability to perform physical tasks effectively and is defined by components like agility, balance, coordination, power, speed and reaction time. In 1943, the Indiana Motor Fitness Test was developed at Indiana University to assess motor fitness in boys using field tests. In 1944 and 1948, additional physical fitness tests were developed for high school students and primary school students respectively. Common test items included pull ups, vertical jumps, straddle chins, floor push ups and standing broad jumps. Tests were administered by having students perform exercises like straddle chins and squat thrusts within a time limit while being measured and scored. Equipment used included horizontal bars, jumping boards, measuring tapes, lime powder, stop
This document provides a 3-month conditioning program for a 17-year old central defender completing a football scholarship. The needs analysis identifies that the player needs to increase lean muscle mass, speed, strength, agility, and functional movement. The program consists of a 6-week hypertrophy block followed by a 6-week max strength block. The strength program focuses on multi-joint exercises at 85-100% of 5RM. The conditioning program emphasizes developing high-speed running, sprinting, and muscular resilience through small-sided games and position-specific drills. Training is periodized and volume is reduced later in the week to optimize readiness for games. The program aims to reduce injury risk and increase performance.
The document outlines a CrossFit training program for the 11th Engineer Battalion Jungle Cats. It includes 3 phases: train the trainer, implementation by company leadership, and full execution. The program aims to establish a functional fitness program with CrossFit competitions and an online presence. It provides instruction on various exercises and movements, programming guidelines, and sample training days.
This document provides guidance on distance training principles for developing distance runners. It discusses the importance of consistency, gradually increasing volume, incorporating strength training, and allowing for adequate recovery in training plans. It also covers the benefits of different types of workouts like threshold runs and VO2 max intervals at various phases of training and competition. The key is periodizing training appropriately over the season from a base-building phase to intensified training close to competition.
CrossFit is a strength and conditioning program that incorporates constantly varied, high-intensity functional movements to improve strength, stamina, flexibility, power, speed, coordination, accuracy, balance and agility. The program is scalable for all fitness levels and draws from exercises like Olympic weightlifting, gymnastics, and other athletic movements. CrossFit aims to improve performance across broad physical domains rather than specialized training. Workouts are short and intense to elicit a potent physiological response. Progress is measured through increased work capacity, power output, and movement proficiency over time.
Here are the answers to the brain teaser questions:
1. The 6 types of training are: Interval, Continuous, Fartlek, Circuit, Weight, and Cross
2. Exercises for a circuit to improve muscular endurance could include: pushups, situps, squats
3. Continuous training improves cardiovascular fitness because it involves moderate exercise for at least 15-20 minutes with no rest in order to improve aerobic fitness.
4. Interval training involves periods of hard work followed by periods of rest in order to improve mainly speed but also cardiovascular fitness through high intensity intervals.
5. Fartlek training combines high and low intensity work with many changes of speed and terrain. It is good for games
Fuzz Ahmed provides an overview of high jump training. He discusses his philosophy which focuses on anatomy and the sagittal, frontal, and transverse planes. High jump is defined as running with an explosive element over a raised bar. Drills are used to improve technique and include exercises on curves like ankle rolls. Transitions incorporate hurdles and rhythm runs to build up to full high jump. Core strength and posture are emphasized as the basis for power.
Circuit training involves completing a series of strength exercises in a circuit without rest between exercises to improve strength, stamina, and flexibility, with the exercises laid out in a circular pattern but sometimes varied; it provides a full-body workout and can be adapted for different fitness levels and goals through variations in exercises, duration, intensity, and rest periods between circuits.
The document outlines the principles of training, including individual needs, specificity, progressive overload, rest, recovery, FITT, and reversibility. It explains how these principles should be applied, such as progressively overloading training to improve fitness over time, while allowing for adequate rest and recovery between sessions. Examples are provided to illustrate how each principle could be incorporated into a training program based on an individual's needs, sport, and goals.
Pose Method clinic held at CrossFit Ferus in Fayetteville, NC. Covers running form and technique from an efficiency and injury prevention standpoint. Programming for marathon training and interval sessions described.
This document provides information on running training and tips for 10k races. It discusses why people run, types of running including jogging for fitness and competitive running. Benefits of running include health, social aspects, and improved appearance. Types of training covered are aerobic endurance, VO2 max, lactate threshold, intervals, hill running, and efficiency training. The document provides tips for carb loading before races, starting slowly, focusing on breathing and form, breaking distances into chunks, and walking if needed. Stretching exercises and advice on injuries are also summarized.
Training to Prevent Injuries and Improve Player Performancecalvindeutsch
This document discusses training methods to reduce injuries and improve player performance in soccer. It outlines common soccer injuries like thigh strains, knee ACL injuries, and ankle sprains. It recommends including a dynamic warm-up, strength training, balance exercises, footwork drills, and static stretching in training. It promotes the FIFA 11+ injury prevention program and integrating those exercises into soccer drills with and without the ball. Examples provided focus on developing quick footwork, improving defending technique, and incorporating single leg exercises to prevent hamstring injuries while training soccer skills.
This document outlines a 3 phase plan to implement a CrossFit program called JC CrossFit for the 11th Engineer Battalion. Phase I trains trainers over 6 weeks. Phase II has trained personnel teaching squads and platoons from April to June. Phase III executes CrossFit 5 days a week indefinitely, establishes a website and holds quarterly competitions beginning in June. It also provides details on registration, required travel and endstates for the program.
1) The document discusses the fundamentals and technique of sprinting, including the crouch start. It describes the support and flight phases of each running stride and emphasizes maximizing speed through proper stride length, frequency, and force application.
2) It outlines the key phases and positions of the crouch start - the "on your marks" position, "set" position, and drive phase off the blocks. Proper technique focuses on explosively leaving the blocks while maintaining body alignment and leverage.
3) Exercises like butt kicks, high knees, and skipping are recommended to improve running mechanics and speed. Drills are also emphasized to refine individual phases of sprinting technique.
Football players always want to be faster and more agile - but how do you improve those skills when you're not naturally gifted with them? Center for Performance Medicine & Rehabilitation Clinic Director Dr. Michael Vishion outlines the best drills to help anyone improve speed & agility.
In Depth Look At Jump Rope Vs Speed RopeAQF Sports
Jump rope vs speed rope: Which one is better? What purpose is each used? Who uses these ropes? How to use a speed rope or jump rope? When to use each rope? These questions, plus the pros and cons of each of the ropes, are addressed thoroughly in the article.
The document provides fitness and yoga protocols for children aged 5-18 years old. It recommends that children aged 5-18 engage in at least 60 minutes per day of moderate to vigorous physical activity across the week. It then provides examples of age-appropriate activities categorized by age group: fundamental movement skills for ages 5-8, sports skills development for ages 9-18, and specific fitness exercises for ages 9-14 and 15-18. Guidelines for a 20-minute yoga session for ages 5-8 are also outlined.
The document provides information about physical education standards and guidelines for a 9th-12th grade weight room class, including muscle groups, types of equipment, example exercises, safety guidelines, and how to structure a weekly workout routine. Students are expected to develop knowledge of weight training principles and techniques, improve physical fitness, and work key muscle groups like biceps, triceps, back, chest, shoulders, quadriceps and hamstrings. The presentation provides all the essential information 9th-12th graders need to know to safely and effectively participate in the weight room class.
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2. CrossFit Notes/RFIs
Jungle Cats, Forward!
• CMD Support is a must
• Equipment resourcing if CF Gym isn‟t available
• Identify location for training
• Units need to order PVC pipes
• S3 or program OIC identify location for training
• Programming overview
• Training around Unit training and federal or training holidays
• Accountability of Personnel attending CF training? Stress being on time!
• You will be in charge, ask your PGSs in attendance for help with accountability (make them an
active participant in everything to help yourself so your not doing everything) I want you all to
worry about training and not all the little distracters!
• Don‟t let what‟s in your hand limit your ability to improvise & think (think of this as only a guide
and not a bible!) Must focus on the basics (technique, consistency then intensity over time and
bad form)
• Identify your “fast catchers” & motivated Soldiers early to have them assist and start empowering
them to lead WODs and instruction. Build confident athletes!!
• Study your material before you present it, study your material before you present it!!
• Become a student of the sport, continue to read articles, magazines & study!
11th Engineer Battalion
3. Phase I
Train the trainer
Jungle Cats, Forward!
30 days
Level 1 or qualified personnel will train selected
Soldiers on CrossFit education & terminology and
the basic 9 functional Mvmts and skills M-F….Sat
WOD group optional
30 days
Level 1 or qualified personnel will oversee selected
Soldiers who will train Co. leadership on CrossFit
education & terminology and the basic 9 functional
Mvmts and skills M-F….Sat WOD group optional
11th Engineer Battalion
4. Co. Level Leadership breakout
Jungle Cats, Forward!
(Group 1) 2 weeks (Group 2) 2 weeks
• Company CDRs • 1SGs
• Platoon Sergeants • Platoon Leaders
• Squad Leaders (from 3 • Squad Leaders (from 2
companies if you have a companies if you have a
5 company BN) 5 company BN)
11th Engineer Battalion
5. Phase II
Implementation
Jungle Cats, Forward!
30 days
Company leadership will train squads and
platoons on movement techniques and
skills following the 5 day training plan
outlined in the JC CrossFit program. Level
1 personnel will continue to oversee
company programs and training
schedules.
11th Engineer Battalion
6. Phase III
Execution
Jungle Cats, Forward!
Program completion &
execution of CrossFit
competition
• Create Unit specific WOD i.e. Jungle Cat 11 WOD
• Program and execute CF Competition
• Establish CrossFit blog (JungleCat CrossFit, West
Point, Iron Major CrossFit)
• Twitter feed
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7. Endstate
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• Functional fitness program established
• CrossFit competition
• Blog established for daily use
• CrossFit program fully implemented x3-5
WODs/week
• Build Soldier athelethes
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8. What is CrossFit?
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CrossFit Foundations
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9. CrossFit Overview
Definition: CrossFit is a physical training program centered
on constantly varied functional movements executed at
high intensity across broad time and modal domains
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– Constantly Varied: Prepare for the unknown and
unknowable through multiple forms of fitness
– High Intensity: Maximize work done over time
– Functional Movement: Work through Universal Motto
Recruitment Patterns (UMRP) – movements found in
every day life
CrossFit Athletic Pyramid: Draw on multiple disciplines IOT
maximize physical readiness
– Sport (competitive mindset), Weight lifting,
Gymnastics, Metabolic Conditioning and Nutrition
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10. CrossFit Ed-u-macation
• Powerlifting and Olympic weightlifting workouts
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• Endurance - Swimming, biking, running, or indoor rowing
•
• Bodyweight - Workouts involving bodyweight exercises only i.e. Burpees :)
• Kettlebells - Kettlebell workouts with or without bodyweight exercises i.e.
Turkish get ups
• Singlets - Single element workouts; weightlifting (W), bodyweight (B),
or Metcons (M) (Met)abolic (con)ditioning- Metcons don't have a true definition
but usually require
• 1. High heart rate
• 2. Simultaneous use of many muscles
• 3. Continuous movement
• 4. Short to medium time (5-30 min)
• 5. Increased breathing rate
• 6 Pain :)
• Fran is a great example of a Metcon
• 21-15-9 Thrusters and pull-ups
• Couplets - Two element workouts; WM, BM, WW, WB, etc. i.e. Thrusters and
burpees would be a WB-weightlifting and bodyweight WOD
•
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11. CrossFit Ed-u-macation
• Triplets - Three element workouts - BWM, WBM, WWB, BBB, etc.
•
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• Hybrids - Mixed-modal workouts, four or more exercises performed for multiple
rounds i.e.
• 5rds for time
• 12 box jumps
• 6 toes to bar
• 6 Thrusters
• 12 KB swings
• Chippers - Multiple exercises in single round format
• Jungle Cat 11 WOD is a great Chipper example
• The Hopper - All workouts
• AMRAP - Work-priority WODs, "As many rounds as possible" (set time i.e. 12
min AMRAP 7 burpees, 7 deadlifts, 7 wall ball shots)
• Hero - WODs named in honor of fallen Mil/LEO (these are meant to break you
off)
• Girls – CrossFit HQ's original named benchmark WODs
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12. CrossFit Goals
• Increased work capacity over time
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• Enhance performance across multiple
athletic disciplines
• Maximize intensity and develop athletic
state of mind
• Promote health and wellness and foster
elite, inclusive/general fitness
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13. Proper Footwear discussion
Recommendations:
Generally you want to have shoes with a
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flat bottom and/or non compressible sole
(recommended)
• Chuck Taylors
• Saucony Hattori
• Merrill minimalist
• New Balance minimalist
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14. Execution Day 1
Day 1 Execution
Timeline: (This is just a recommendation, the
more time the better. Yu will have to deal with
what the boss gives you!)
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– 0630 – 0645:– „What is CrossFit?‟/Warm-up
– 0645 – 0745: Functional MVT instruction (Air, Front
and Overhead Squat)
– 0745 – 0800: WOD
Nancy: (Scale as needed)
– 400m run
– 15 Overhead squats x 5 rds
Instructors:
– Level 1 trained Soldiers x 2/Company
*****Add videos of movements if able*****
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15. CrossFit Functional Movements
9 Functional Movements:
– Air Squat
– Front Squat
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– Overhead Squat
– Shoulder Press
– Push Press
– Push Jerk
– Dead Lift
– Sumo Dead Lift High Pull
– Medicine Ball Clean
5 Elements to Functional Movements:
– Universal motor recruitment patterns
– Core to extremity movement
– Multi-joint
– Natural, effective and efficient locomotors of the body and
external objects
– Safely and effectively move large loads over long distances
quickly
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16. The Air Squat and Back Squat
Air Squat & Back Squat
Points of Performance:
– Lumbar curve maintained (proud chest)
– Weight in heels
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– Depth: below parallel (full range of motion)
– Knees „track‟ over feet
– Bar „racked‟ correctly on shoulders
Faults:
– Loss of lumbar curve
– Weight on toes (leaning forward)
– Knees collapse in
– Depth inadequate for full range of motion
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17. The Front Squat
The Front Squat
Points of Performance:
– Bar racked properly: elbows high
– Bar rests on the shoulders with a lose finger grip
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– Elbows remain high throughout movement
– Maintain frontal plane and lumbar curve
– Strong core and back
Faults:
– Torso dips in squat
– Closed Grip
– Loss of frontal plane (arching or leaning forward)
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18. The Overhead Squat
Points of Performance:
– Active shoulders engaged – press to the sky
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– Maintain frontal plane (bar stays overhead)
– Strong core and back (maintain lumbar curve)
Faults:
– Leans forward
– Drops head (will cause lean)
– Bar not centered over shoulders
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19. What is Fitness?
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CrossFit Foundations
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20. Fitness Overview
Fitness Overview
Definition: Simply put, the ability to do
increased work over time, specifically: move
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large loads long distances quickly.
– 10 General Physical skills
1) Cardio Vascular Respiratory Endurance – ability of the body to gather, process
and deliver oxygen
2) Stamina – ability of the body to process, store, deliver and utilize energy
3) Strength – ability of a muscular unit (or combination) to apply force
4) Flexibility – ability to maximize range of motion
5) Power – ability of a muscular unit (or combination) to apply maximum force in
minimum time (explosive movement)
6) Speed – ability to minimize the time cycle of repeated movement
7) Coordination – ability to combine several distinct movement patterns into a
singular distinct movement
8) Accuracy – ability to control movement in a given direction or at a given intensity
9) Agility – the ability to minimize transition time from one movement pattern to
another
10) Balance – ability to control the placement of the bodies center of gravity in
relation to its support base
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21. Fitness Overview
Fitness Overview
Maximizing fitness: Cross Modal Domains
– What are Modal Domains?
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Methods:
– Circuit and Interval Training – key to developing cardiovascular system and
muscular endurance simultaneously
– Gymnastics – key aim is body control
– Weightlifting – develop strength, speed and power
• CrossFit Olympic lifts also focus on coordination, agility and accuracy
– Throwing – strength, power, speed and coordination maximize
– Sport – critical to the „Athletic Mind State‟ – Time and test everything,
compete with self and with peers
Critical tasks: Intensity, Diversity and Functional
Movements
– „Routine is the enemy of progress‟, prepare for
the unknown and unknowable – Combat is
unpredictable
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23. The Shoulder Press
The Shoulder Press
Points of Performance:
– Setup:
• Heels under hips (narrow stance)
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• Bar racked on shoulders
• Head neutral
– Maintain midline stability
– Active shoulders at top of press
– Bar travels straight up
Faults:
– Bar forward of the frontal plane
– Loss of midline stability
– Shoulders not engaged
– Bar moves around head
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24. The Push Press
The Push Press
Points of Performance:
● Dip, drive, press
● Dip down, thrust up, press at top of thrust
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● Torso drops straight down on dip (do not lean forward)
● Aggressive „turnaround‟
● Quick dip and immediate drive
Faults:
● Torso comes forward on dip
● „Cocking‟ or pausing at the dip
● Muted hips – hips extend forward with drive
● Pressing shoulders before the dip/drive
● Shoulders doing the work
● Drive should establish momentum
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25. The Push Jerk
The Push Jerk
Points of Performance
– Dip, Drive, Catch, Stand
– Full extension of hips before moving downward
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– Landing is in the partial squat with bar locked
overhead
– Duck under bar after completing drive – arms lock
out under bar
– Fast and aggressive
Faults:
– No full hip extension
– Lazy landing (no active shoulders)
– Landing to wide
– Not finishing move
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27. Programming Overview
Programming Overview
Definition: Designing a PT Plan to optimize success
Programming = developing a fitness program
• Programming model = Plan for 5 on 2 off (weekend)
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Exercises by Modality
Gymnastics Metabolic Weightlifting
Conditioning
Air Squat Run Deadlifts
Pull-ups Bike Cleans
Push-ups Row Presses
Dip Swim Snatch
Handstand Push- Jump Clean and Jerk
ups Rope Medicine Ball Drills
Rope Climb Kettlebell Swing
Muscle-ups
Press to
Handstand
Back Extension
Sit-up
Jumps
Lunges
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28. Programming Overview
Programming Overview
Workouts are composed of a mixture of
„exercise modalities‟
– Remember that variety is a key – routine is the
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enemy of progress
• Metabolic conditioning (M) – usually described as
cardio primarily improves cardio fitness and stamina
• Gymnastics (G) – primarily body weight exercises or
calisthenics serves to improve body control through
neurological components like coordination, balance,
agility and accuracy. Major improvements in the upper
body and trunk
• Weightlifting (W) – focus primarily on Olympic lifts and
powerlifting with the aim of increasing strength, power
and hip/leg capacity (move large loads, long distance,
quickly)
– Variety increases competency across all
modalities.
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29. Programming Overview
Programming Overview
Sample 3 WK Training Guide
Day 1 2 3 4 5 6 7
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WK 1 M G M M W OFF OFF
W G G
W
WK 2 G W G G M OFF OFF
M W M
M
WK 3 W M W W G OFF OFF
G M M
G
• Training focus always changes
• Workout intensity and duration increases and decreases from mid week
• Recovery days are critical to avoiding injury and continued progress
• Days with single modality are more complicated/dificult tasks (i.e. long runs,
complex movements or heavy weight/loads) – practice technique and
precision. Multiple modality days are high intensity, rapid rep tasks
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31. The Dead lift
The Deadlift
Points of Performance:
– Lumbar curve maintained (proud chest, straight back)
–
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Weight on heels
– Shoulders slightly in front of the bar
– Hips and shoulders rise at same time
– Bars stay in contact with the legs
– Hips open and knees straight at top (full extension)
Faults:
– Shins forward – weight on toes
– Shoulder behind the bar
– Loss of lumbar curve
– Losing contact with legs
– Arched back – straining with lower back
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32. Sumo Deadlift High Pull
Sumo Deadlift High Pull
Points of Performance:
– Hips open before shrug and arm bend
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– Bar is pulled just below chin
– Fast and aggressive execution
– Elbows travel and finish high and „outside‟
• Elbows stay above hands at all time
Faults:
– Bending arms early – premature pull
– To slow (not aggressively executed)
– Squat before arms release (between reps)
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33. Medicine Ball Clean
Medicine Ball Clean
Points of Performance:
– Hips reach full extension
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– Hip is extended and shrug is initiated before arms
pull
– Ball is caught low (squatting)
– Fast and aggressive execution
– Athlete stands all the way up with the ball in „rack‟
position
Faults:
– Bending of the arms early (before standing)
– No hip extension
– Spinning the ball
– Not catching in the squat position
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36. Kettlebell Swings
Pull-Ups
Points of Performance:
– Full Hip extension
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– Arms must remain straight
Faults:
– No full hip extension
– Weight shifting under toes
– Pulling of the arms
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37. Kipping Pull-Ups
Pull-Ups
Points of Performance:
– Chin above bar
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– Shoulders rock forward and back
– Little movement in hips front to back
– Push away from bar on „down‟
Faults:
– Executed slowly
– Chin not above bar
– To much movement front to back
– Poor grip (off bar)
– Not pushing away of following through on „Kip‟
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38. Box Jumps
Box Jumps
Points of Performance:
– Rapidly executed
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– Full leg extension on box
– Rest in up position
– Good trunk posture throughout
Faults:
– Dipping forward on jump
– Not jumping on to box
– No extension at top of box
– Not rapidly executed
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39. Burpees
Burpees
• Points of Performance:
– Rapid sprawl or squat to down position
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– Chest to ground on Push-Up
– Explosive push to squat position (pushup should
finish with landing in squat)
– Rapid transition from down position (squat) to
jump with arms above head
• Faults:
– Not rapidly executed (per rep)
– Failure to maintain trunk stability during push-up
– Failure to explosively move from down to jump
– Arms not above head
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40. Hand Stand Push-Ups
Hand Stand Push-Ups
• Points of Performance:
– Midline stability maintained (straight back and
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body)
– Head to ground dip
– Explosive push
– Heels to wall (not toes)
• Faults:
– Failure to maintain midline stability
– Failure to dip (poor range of motion)
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41. Double Unders
Waiter Walks
Points of Performance:
- Rope passes thru two times /jump
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Faults:
– Lack of coordination skills
– Rope doesn‟t pass thru two times/jump
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42. Bottom to bottom Squats
Tabata Squats
Points of Performance:
– Rapid and explosive sets
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– Technique maintained throughout
– Max effort for timed iteration
Faults:
– Form/technique sacrificed for reps
– Insufficient effort/work
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43. Turkish get-ups
Tabata Squats
Points of Performance:
-Maintain 4 points of contact
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- Arm fully extended at all times during
ascent/descent
- Extended arm = flexed knee (same side)
- Kick back to a good kneeling position
Faults:
– Form/technique sacrificed for reps
– Arms not extended during movement
- Sloppy kick back (transition) resulting in loss
of balance
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44. Tire flips
Tire flip points of performance:
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-Squat depth below parallel
-Place hands under tire or midway if
tread allows
- Explode up and drive through tire
Faults:
Form/technique sacrificed for reps
Insufficient effort/work
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47. WOD: Custom CrossFit
WOD: CrossFit Total
WOD: CrossFit total
– x 3 attempts each of
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– Deadlift
– Back squat
– Press
1 rep max lift (score combined total weight)
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