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"MONGOOSE"
Obj: Full Body Strength
Warm up:
5 Rounds
1x Clean Complex
(3x each of jump and shrug, jump/shrug/high elbows, hang
power clean, hang squat clean)
10x Push ups
Training:
(1) Work up to 1RM Squat Clean
(2) 6 Rounds
3x Squat Clean @ 75%
5x Ankles-to-Bar
(3) 5 Rounds
6x Sandbag Clean @ Press (3x each shoulder)
20m Tire Drag (10m forward, 10m backward)
(4) 5 Rounds
10m Walking Lunge holding 45# dumbbells
10m Dumbbell Walk holding 45# dumbbells
5x Weighted pull ups @ 15#
Comments:
EMAIL QUESTION
Rob,
I've emailed you before, with a question regarding your seminars, but I have since taken over as head of the Army ROTC
program at my college. We're in the midst of revamping our overall physical training (PT) program, using elements of CrossFit,
Mountain Athlete, Gym Jones, and other "programs" or philosophies as our basis. I wonder if you might find time
to give me your thoughts on a couple of key questions.
First, some background on our program and the physical requirements we're training for: With our program (and the nearly
300 just like it across the country), we have the challenge to take young men and women, usually straight out of high school
and with a wide range of athletic backgrounds, and turn them into outdoor athletes. Like most college students, the bulk
of their day-to-day in-semester lives are spent in classrooms and libraries, sitting for much of the day in a climate-controlled
environment. We typically get them for 3-5 physical training sessions per week, usually for about an hour per session (give
or take), and for one "leadership laboratory" session per week as well. Given this time with which to work, we
must prepare them for a decidedly different day-to-day routine for their summers, as well as for their post-graduation and
post-commissioning military experiences. During their month-long-plus summer training, our cadets are outdoors 12-24 hours
a day, usually in very warm weather. They're "kitted up" virtually the entire time, and frequently carry a load
for extended distances. Right off the bat, they take an Army Physical Fitness Test (APFT) that challenges them to perform
max reps of pushups and situps (with two minutes for each exercise), as well a 2 mile run for time; their results on that
"exam" have tremendous impact on their overall "grade" for the training. One day, they may find themselves
on a confidence course with a significant strength and endurance requirement (not unlike climbing a wall), while the next
they find themselves covering many kilometers with a load on a land navigation course (like a mountain guide). In other words,
their challenge, and ours, is to build up well-rounded athletes with raw strength, sound metabolic conditioning, explosive
power, strength endurance, power endurance, and mental toughness - and with the ability to back it up day after day.
Our PT program used to consist of a reliable (monotonous?) easy warmup, a few sets of pushups and situps, and a group
run around the campus or adjoining lake. We've already begun to break with that, using elements of the different programs
or philosophies mentioned above. A snapshot of this morning's workout is as follows. We did a warmup consisting of about
ten calisthenics-type exercises, done at an easy pace initially but ramping up as we went along. Then, another few minutes
of movement prep drills (laterals, heel kicks, carryovers, etc.) in preparation for a running workout. For that portion of
the workout, we did sets of 30 second sprints, on grass, with about 90 second rest intervals. Once complete with that, we
went "to the grass" again for four rounds of pushups, squats, and situps (15-20-25-15 of each, continuous from one
exercise into the next) starting each set on 2:00. Then we did a quick cooldown drill working flexibility as part of it.
For a snapshot of an upcoming group session, we'll start with the entire group for the warmup, then break into two groups.
One group will start on a set of pull-up bar based exercises, including straight arm pull (activating the lats), pullups,
horizontal row (from low hanging rings), hanging knee raise (ankles to bar if they're able), rope climb, and caving ladder
climb. The other group will simultaneously start on a set of exercises that includes BW squats, lunge matrix, calf raises,
walking lunge, tire/sled drag, box jumps, and sandbag carry. After 15-20 minutes for each, the two groups will switch places
and exercises (limited rest of about 4-5 minutes - transition as quickly as possible). Once complete, the entire group will
do a devilish 50/50/50 (pushups, situps, and BW squats), on their own pace but quickly as possible. We'll wrap up the session
with a cool-down.
Now, back to the questions: First, how would you (or we) tailor some of your workouts to handle a large group of participants
(think as many as 80 in a single session) and a limited amount of time?
Second (and related to the first), how would you tailor the exercises within workouts in a resource-constrained environment?
Pullup bars, ropes and caving ladders, sand bags, slosh pipes, tires, boxes, and even kettlebells are all things we can do
- or at least trade off on within smaller groups - but we simply can't pull off the equipment for Olympic lifts for such a
large group.
Third, do you have any suggestions for how to design group workouts that allow us to challenge both the new participant
with no significant athletic background and the experienced cadet who has been doing this for two or three years and is a
stud? [On that last question, this morning's sprint workout on a circular course - 30 seconds on running, then 90 seconds
off walking, then repeat to completion - was a good thing in that each got challenged according to their ability, i.e., the
stronger athletes covered more ground and at a faster pace, but all got a challenge. Not sure how to carry that over to strength
and muscular endurance work, though.
I get the sense that you handle a lot of questions like this on a day-to-day basis, in addition to your normal coaching/training
responsibilities (which, unlike email, pay the bills), so I appreciate any time you can give to my questions and any thoughts
you have to pass on.
VR, - Ben
ROB'S COMMENTS/ANSWER
Thanks for the opportunity to work on this one Ben. Here's some stuff for you to consider:
TRANSFERABILITY - WHERE YOUR TRAINING PROGRAM IS EVALUATED
1) Army Physical Fitness Test - You need to train to this test. I spent a semester at West Point as an exchange cadet
and remember the intense pressure all the West Pointers felt to perform well. In some sense, the APFT is your cadets' sport,
and you need to get sport specific with your training.
2) Field Performance - Your cadets have to be prepared for their summer training and/or initial military training following
graduation. You mention three specific physical attributes they need: (1) Training in full gear, in the heat; (2) Long rucks
carrying weight; (3) Confidence/and or obstacle course completion.
3) Durability - An injured soldier helps no one. Keys to durability: (1) Full Body Strength; (2) Core Strength; (3) Hip
Health/Mobility; (4) Shoulder Mobility; (5) Knee Strength (strong legs)
DEALING WITH LARGE GROUPS AND TIME RESTRICTIONS
1) Keep exercises simple. Time spent learning and relearning complicated exercises is time your cadets won't be getting
stronger or in better condition. If you have several cadets struggling to learn or perform an exercise, it's the coach's fault,
not theirs. Eliminate it and chose another - something simpler.
2) Limit the number of exercises you use. Beware exercise creep. Purposely limit the number of exercises you deploy. Chose
exercises that are simple, hard, and proven. New exercises need to be learned, and then remembered. Too many exercises confuses
athletes, hurting their conditioning.
3) Group athletes by age and strength. In my gym, pairing a strong and weak athlete on the same barbell results in them
spending half their time changing weight. This wastes time. I would assume your senior cadets are in general, stronger than
your freshmen cadets and your bigger cadets are stronger then your smaller cadets. Setting up these groups, and assigning
them before training will save time.
4) Communication. Yelling to a large group is very inefficient. Use e-mail/handouts/white boards to communicate daily
training sessions, preferably before the cadets arrive to train.
5) Start on time. This alone will make a huge difference.
6) Treat the warm up as a "workout." In the field, I doubt your cadets will spend time stretching and doing
mobility drills before the training exercise. Train the way they are going to soldier. Get right to it. Further, treating
the warm up as a "work out" will allow you to pack more true training into your short training week.
7) Use a standard training session organization/format. I suggest: "WARM UP," "TRAINING," and "FINISHER."
PROGRAMMING OBJECTIVES
I suggest using these four:
1) Strength. Without barbells will be a challenge to progressively load your athletes. Here's what I recommend instead.
a) Use Strongman Exercises as a primary strength training tool: Sled drags, sand bag exercises (clean, press, squat,
carry, heavy get ups), farmer carries, etc.. I'd also recommend you acquire water-filled kegs. I was given our keg, and you
can pick these up cheap, and load them easily. Keg tosses, cleans, clean and presses, carry's etc. are all great strength-training
exercises. Piggy backs are another exercise I've used (one person piggy backs another over a specified distance or time, and
then they switch.
Remember Dan John's "3 Ways to Get Strong": 1. Pick something heavy up off the ground. 2. Pick something heavy
up off the ground and walk with it. 3. Pick something heavy up off the ground and put it over your head.
b) Kettlebells - Kettle bell clean and presses, one and two handed, are great strength exercises. Also use kettlebell
front squats, goblet squats, thrusters, push presses, heavy Turkish get ups. More strength extercises: Step ups and walking
lunges holding kettlebells,
c) Rings - Ring dips and push ups are great to load pressing movements. Raise feet to add more resistance.
d) Use complex training which combines a strength movement and a fast movement using the same general muscles. Here's
an example - 5 Rounds of 8x heavy 2-handed kettlebell squats followed by a 20-meter tire/sled drag, then a 1-minute rest.
2) Strength Endurance. Primarily deploy body weight exercise circuits. Program them in is as Warm Ups and/or Finishers.
Use the test itself, and density training to build APFT push up and set up rep numbers.
3) Power Endurance. Generally multi modal circuits (2 or 3 exercises at most) which stress both muscular endurance and
aerobic conditioning and last 10-40 minutes. These can be one hard, extended circuit, or several short, intense circuits performed
sequentially with rest between. Frequently include running as one of the "modes." These can also take the form of
classic interval training, and/or density training such as 10 rounds of 5x burpees every 30 seconds, or 1x suicide sprint
every 30 seconds for 10 minutes.
4) Core. Training sessions dedicated to training the mid section. A bomber mid-section and good cardio are two of the
most transferable physical attributes you can train into your cadets. A strong core further makes them more durable. I prefer
loadable, dynamic core exercises. Here are some of my favorites:
Ankles-two-Bar
Sandbag Get ups
Sandbag Half Moons
Slashers with Kettlebell
Weighted Sit ups (use sandbags or kettlebells instead of weight plates)
Hollow Rocks
Ab Wheel
Side bends
Kettlebell Carries, esp. overhead walks - 1 or 2 hands
A WORD ON MOBILITY
Mobility = durability. Focus your efforts on hip and shoulder mobility. See "Do it Every Week" below.....
PROGRAMMING MONTHLY VIEW
Lets assume the minimum - Three, 1-hour training sessions per week. Three sessions per week = 12 per month. Here's how
I would divide up your group training sessions for the first month. These numbers could be changed on a monthly and/or quarterly
basis depending upon your cadet's progress.
6 Sessions - Strength Objective
4 Sessions - Power Endurance Objective
2 Sessions - Core Objective
Train Long to Go Long - I'd also organize and require, if possible, 2 long rucks (3+ hours) each month, on the weekend
or non-group training day. These would be completed in full gear, with loaded packs.
IF IT'S IMPORTANT, DO IT EVERY WEEK
1) APFT - You have to train to this test. I'd recommend doing each component (2 min push up, 2 minute situp, 2-mile run)
weekly. I would mix up how you do this two ways. On weeks 1 and 3, I would run the entire test, as it's given in the field,
as part of one of the Power Endurance training session days or as an extended "warm up". On weeks 2 and 4, I would
make each component of the test part of either the Warm Up or Finisher for those weeks' training sessions. For example, On
Monday, make the 2-minute pushup effort that day's "warm up." Wednesday, make the 2-mile run, the Finisher. Friday,
do this for a "warm up" - 20x burpees, then 2-minute Sit Up effort.
Beyond the conditioning effect of drilling this test, there should be a mental effect also. Hopefully, as your cadet's
endure the test more and more, they will increase performance and gain confidence - and learn not to fear it. Familiarity
breeds confidence, and a confident athlete (or soldier) feels stronger and performs better. This is one reason why at Mountain
Athlete we do weekly 1 rep max efforts.
2) Kettlebell Clean and Press - Great bang for the buck. This exercise trains explosive power, raw strength, core (front
and back) and work capacity. Can be done as a warm up, finisher, or part of a strength or power endurance training session.
3) Turkish get up - Great, functional, loaded core exercise. Great warm up, strength and/or power endurance exercise.
Also, one of the best exercises ever for developing great shoulder mobility.
4) Rope Climb - really a full body exercise, and a more transferable exercise than the standard pull up. Work into any
part of the training session - warm up, training or finisher.
5) Hip mobility - Our current hip mobility drill involves 6 seconds of the "pry squat" followed by 6 reps of
a deep goblet squat with a light kettlebell. We do it at least once a week, as part of a warm up. Louie Simmons at Westside
Barbell believes the sled drag is a great exercise for hip health.
6) Train "kitted up" once per week. Performing heavy work, while fully "kitted up" in hot weather
is one of the transferable attributes you specifically mentioned. Get your cadets used to it before sending them to the field.
If football players can do two-a-days in full pads and helmets, in the hot August heat, cadets can train in uniform too. (If
regulations allow it....)
7) Hammer the legs. Everything begins with the legs. Strong legs will do wonders for your cadets' field performance, and
protect their knees.
TECHNICAL PRACTICE
Two of your transferable attributes could depend as much on knowledge and technical skill as strength and conditioning.
1) "Confidence Courses" - I read this to be an obstacle course. While overall strength and conditioning is important,
I know that every obstacle has an efficient way and/or technique to overcome it. And I'm willing to bet that many of the obstacles
in the courses across the Army are the same or similar. Teach your cadets the "trick" and "technique"
for the standard obstacles and they'll do better completing the Confidence Courses during their summer training.
2) Event nutrition - Often long pushes in the mountains depend as much on event nutritian and clothing systems as conditioning.
I understand your cadets won't have much choice as to their long ruck clothing system during their summer training, but perhaps
they will have some decision power over their event nutritian. Teach them how to properly pre-fuel and re-fuel and stay hydrated
and you'll help them be successful. Pack fit and loading could also be key. Teach 'em up!
ANSWERS TO YOUR SPECIFIC QUESTIONS
Q: How to tailor training for a large group of up to 80 with limited equipment?
A: In addition to the suggestions above, you could separate your cadets into 3 groups, and have each group do a different
one of the training sessions planned for that week. For example, Group 1 would do that weeks Power Endurance session, Group
2 would complete that week's Strength Session, and Group 3 would do that week's Core Session.
Q: How to scale workouts for cadets of different strengths and experience.
A: There are 4 general ways to scale training sessions/workouts/circuits:
1 - Load. Stronger athletes lift or carry more.
2 - Distance. Stronger Athletes go farther. Using suicide sprint density training, (1x suicide sprint every 30
seconds for 10 minutes) the sprint length for stronger athletes would be longer.
3 - Time. Stronger athletes would have to do the work longer (i.e. 1 min kettlebell swing for weaker athletes,
2 minute swing for stronger athletes at same load), or have less time to do the work (i.e. 1x suicide sprint every 30 sec.
for week athletes, 1x suicide sprint every 20 sec. for strong athletes)
4 - Reps. Stronger athletes do more reps. (i.e. weaker athletes do 5x burpees each round, stronger athletes do
8x burpees)
Q: How to specifically scale strength endurance efforts?
A: More reps per round or less time to do the same reps for stronger athletes. For density training, for example, stronger
athletes would do 5 pull ups every 30 seconds for 10 rounds. Weaker athletes would do 3 pull ups every 30 seconds.
Q: How to deal with training time limitations.
A: Plan workouts ahead of time and distribute them to cadets before they arrive for training via flyers/email/memos, etc.
And/or use a big white board. try not to yell over large groups.
Start on time. Group cadets by age for built in efficiency. Use the warm up as a workout. Use a standard training session
format. Consider limiting actual training sessions to 6 or less, and repeat them over and over. Choose a limited number of
simple exercises.
2 WEEKS OF TRAINING SESSIONS (6 Total)
TRAINING SESSION 1 (Complete in BDUs/Boots)
Obj: Strength
Warm up:
5 Rounds
3x Turkish Get Ups each Arm
1x Rope Climb
Training:
(1) 5 Rounds
5x Kettlbell Clean & Press
1x Tire Drag
(2) 5 Rounds
1x Sandbag Clean/Squat/Carry (Clean bag to shoulder, Run 20m, Do 5x squats. Set down, clean to other shoulder, run
back, do 5x squats)
10x Ring push ups
Finisher:
3 Rounds (grind, not for time)
10x Ring Dips (5x Women)
15x Push ups (10x Women)
20x Sit ups
TRAINING SESSION 2
Obj: Power Endurance
Warm up:
25x Burpees
Training:
APFT (2 min push ups, 2 minute sit ups, 2-mile run)
Finisher:
5 Rounds
5x Sandbag getups each shoulder
15x Box Jumps
TRAINING SESSION 3
Obj: Core
Warm up:
5 Rounds
10x Kettelbell Thrusters
5x Strict pull ups
Hip Mobility Drill
Training:
5 Rounds
2 minute Kettlebell Swing
10x Sandbag Half Moons
10x Slashers each side
20x KTE
10x Ab Wheel
Finisher:
100x Jumping lunges
****** Long Ruck on Weekend *****
TRAINING SESSION 4
Obj: Power Endurance
Warm up:
2 minute swing for reps
1 minute rest
2 minute push ups for reps
1 minute rest
2 minute squat for reps
1 minute rest
2 minute sit up for reps
Training:
(1) 5 Rounds for time
Run 400m
1x Rope Climb
10x Ankles-to-Bar
Finisher:
25x Turkish Getups each arm (grind, not for time)
TRAINING SESSION 5
Obj: Strength
Warm up:
Run 800m, carrying 1 kettlebell
Training:
7x Rounds
30m Walking Lunge holding 2x Kettlebells in farmer carry
10x Jumping Lunges each leg
Hip Mobility
3x Rounds
10x Step ups each leg carrying 2x kettlebells
in rack position
25x Box Jumps
Finisher
6 rounds
30 second jingle jangles
30 seconds rest
TRAINING SESSION 6 (Complete in BDUs/Boots)
Obj: Power Endurance
Warm up:
Run 2 miles
Training:
10 Rounds for time
3x Turkish get up each hand
6x burpees
Finisher:
3 Rounds
10x Kettlebell Clean and Press (light)
25x Hollow Rock
*********
FINAL THOUGHTS
- Men and Women and bodyweight reps - Female athletes simply won't be able to do the upper body bodyweight exercise reps
your men can. You'll need to scale down for women to avoid bad form and frustration. Women can complete the same rep numbers
as men for ab work and lower body bodyweight exercises.
- Design your programming in pencil - If something is not working, change it right away, on the fly if necessary. Don't
let your attachment to bad programming get in the way of your athletes experiencing a productive training session!
- I apologize in advance if any or all of my suggestions simple aren't possible because of your on the ground reality
or if I have suggested something that is obvious, and you are doing already. I made quite a few assumptions, plus, I'm not
that smart!
- Rob
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| Dumbbell crawl |
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| Tire drag |
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| Sandbag Clean & Press |
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| Kate |
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