AFROTC Detachment 010 Fall 2021 Fitness Plan

AFROTC Detachment 010 Fall 2021 Fitness Plan

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Table of Contents Introduction .......................................................................................................................... 5

The Plan ................................................................................................................................ 6

Active Isolated Stretching (AIS) Routine ..........................................................................................6

Static Stretching Routine ................................................................................................................7

Nutrition Plan (by Michael Martin): ....................................................................................... 8

Build Resiliency with Variety and Color ...........................................................................................8

Choose Quality Carbs .....................................................................................................................9

Pump Protein with a Purpose .........................................................................................................9

Fuel with Performance Fats ............................................................................................................9

Consistency is Key ..........................................................................................................................9

Dieting ......................................................................................................................................... 11

Hydration .................................................................................................................................... 12

Week 1 ................................................................................................................................ 13

No PT........................................................................................................................................... 13

Week 2 ................................................................................................................................ 14

Thursday 26 Aug .......................................................................................................................... 14

Week 3 ................................................................................................................................ 15

Tuesday 31 Aug ............................................................................................................................ 15

Wednesday 01 Sep ....................................................................................................................... 15

Thursday 02 Sep ........................................................................................................................... 16

Week 4 ................................................................................................................................ 17

Tuesday 07 Sep ............................................................................................................................ 17

Wednesday 08 Sep ....................................................................................................................... 17

Thursday 09 Sep ........................................................................................................................... 18

Week 5 ................................................................................................................................ 19

Tuesday 14 Sep ............................................................................................................................ 19

Wednesday 15 Sep ....................................................................................................................... 19

Thursday 16 Sep ........................................................................................................................... 20

Week 6 ................................................................................................................................ 21

Tuesday 21 Sep ............................................................................................................................ 21

Wednesday 23 Sep ....................................................................................................................... 21

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Thursday 24 Sep ........................................................................................................................... 22

Week 7 ................................................................................................................................ 23

Tuesday 28 Sep ............................................................................................................................ 23

Wednesday 29 Sep ....................................................................................................................... 23

Thursday 30 Sep ........................................................................................................................... 24

Week 8 ................................................................................................................................ 25

Tuesday 05 Oct ............................................................................................................................ 25

Wednesday 06 Oct ....................................................................................................................... 25

Thursday 07 Oct ........................................................................................................................... 26

Week 9 ................................................................................................................................ 27

Tuesday 12 Oct ............................................................................................................................ 27

Wednesday 13 Oct ....................................................................................................................... 27

Thursday 14 Oct ........................................................................................................................... 28

Week 10 .............................................................................................................................. 29

Tuesday 19 Oct ............................................................................................................................ 29

Wednesday 20 Oct ....................................................................................................................... 29

Thursday 21 Oct ........................................................................................................................... 30

Week 11 .............................................................................................................................. 31

Tuesday 26 Oct ............................................................................................................................ 31

Wednesday 27 Oct ....................................................................................................................... 32

Thursday 28 Oct—No PT............................................................................................................... 33

Week 12 .............................................................................................................................. 34

Tuesday 02 Nov ........................................................................................................................... 34

Wednesday 03 Nov—No PT .......................................................................................................... 35

Thursday 04 Nov .......................................................................................................................... 36

Week 13 .............................................................................................................................. 37

Tuesday 09 Nov ........................................................................................................................... 37

Wednesday 10 Nov ...................................................................................................................... 38

Thursday 11 Nov .......................................................................................................................... 39

Week 14 .............................................................................................................................. 40

Tuesday 16 Nov ........................................................................................................................... 40

Wednesday 17 Nov ...................................................................................................................... 41

Thursday 18 Nov .......................................................................................................................... 42

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Week 15 .............................................................................................................................. 43

Tuesday 23 Nov ........................................................................................................................... 43

Week 16 .............................................................................................................................. 44

No PT........................................................................................................................................... 44

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Introduction This semester’s workout plan was modeled after the “90+” program at Dover AFB which was created by John Walters, exercise physiologist and fitness program manager for Dover AFB. The “90+” program is the second iteration of the “90 in 90” program and was created to give Air Force members the tools to dominate the fitness assessment and achieve their maximum score. Our program focuses heavily on running since it is weighted three times heavier than the other two graded events of the fitness assessment. Participants must buy into the outcomes in order to benefit from the plan. If you are committed to improving your score, our fitness plan will carry you into the excellent category. The will to win is important, but it must be paired with the willingness to prepare. Hydration, nutrition, and recovery are just as important as the physical training. You should be drinking your body weight in ounces of water every day. You should be eating enough calories to meet your goals. Use an app like MyFitnessPal to keep track of your calories in/out. You should be getting at least 8 hours of sleep every night. You have total control over these three aspects of your life. Do not make excuses. Take responsibility for your own health.

Rob Cullison Physical Fitness SQ/CC, Det 010

https://www.dover.af.mil/News/Article/761985/90-in-90-program-changes/

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The Plan

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Active Isolated Stretching (AIS) Routine Stretch Name Instructions Supine Hamstring Stretch 10 reps, each leg Piriformis Stretch 10 reps, each leg

AIS Calf Stretch 10 reps, each leg Supine Spinal Twist Hold 3 seconds, 10 each side Ankle Circles 10 each direction, each leg Lunges 10 reps, each leg

Static Stretching Routine Stretch Name Instructions Butterfly 30 seconds Thread the Needle 30 seconds each side

Quad Stretch 30 seconds each leg Standing Calf Stretch 15 seconds each leg Glute Stretch 15 seconds each leg

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Nutrition Plan (by Michael Martin): Build Resiliency with Variety and Color Over the course of the program obtaining adequate vitamins and minerals will protect from sickness, injury, and cellular damage. Aim to eat at least 5 fresh fruits and vegetable each day with a variety of colors.

- White & yellow – Enhance immune system Potatoes, corn, bananas, cauliflower

- Blue & purple – Repair damaged and inflamed cells

Red onion, blueberries, plum

- Red & orange – Optimize brain function & support the heart and circulatory system Strawberries, red bell pepper, tomato

- Green – Protect bone and muscle

Broccoli, spinach, asparagus

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Choose Quality Carbs Carbohydrates are the body’s fuel source for all physical activity. Low

carbohydrate diets are not recommended during this training program.

1. Consume fruits and sugars before training as they digest fast and provide a quick source of energy.

2. Consume whole grains, starchy vegetables, beans and legumes at meals to provide a source of long-lasting energy, fiber, and proteins.

Pump Protein with a Purpose

Consume a source of protein at each meal and snack. The purpose of protein is to build and repair muscle, tissue, immune system, and bone. To enhance training and repair, choose lean proteins most often. Lean protein sources include fish, chicken, turkey, beans, eggs, low fat milk, yogurt, nuts and seeds. Fatty protein sources including beef, pork, and full fat dairy should be consumed less often. Fuel with Performance Fats

Fats that benefit performance include those from plant sources which reduce inflammation, provide cognitive benefits, cellular protection, and a beneficial source of calories. Consistency is Key

Fueling your body consistently, day in and day out, will provide the energy and nutrition to perform and recover optimally throughout the program. Follow these general concepts:

• Eat a meal or snack every 2-4 hours. • Always eat before training • Always eat after training • If you are losing weight and easily fatigued, increase portion size or add

additional snacks • If you are gaining unwanted weight, slightly decrease portion sizes at

meals, however, do not restrict pre & post training fuel. Additionally, choose more fresh whole foods in place of processed and packaged items.

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Carbs GRAINS • Bagels, Whole Grain • Bread, Whole Grain • Beans (Canned) Kidney, Pinto, Black, Navy, Chickpea etc. • Corn Tortillas • Couscous • English Muffin, Whole Grain • Oatmeal • Rice Brown, Wild Rice, White • Quinoa • Pasta, Whole Grain • Wraps, Whole Grain

STARCHY VEGGIES • Butternut Squash • Corn • Potato Russet, New/Purple, Sweet • Peas • Spaghetti Squash FROZEN • Pancakes, Whole Grain • Waffles, Whole Grain

CEREALS/SNACKS • Baked Chips • High Fiber/Protein Cereals Cascadian Farms, Cheerios, Chex, Post, Oatmeal • Corn Tortilla • Multigrain Crackers • Popcorn, light butter • Pretzels • Rice Cakes

Protein

FRESH • Chicken Breast • Chicken Thighs • Ground Chicken • Pork Tenderloin • Pork Chop • Turkey Breast • Ground Turkey • Sirloin • Ground Beef (93% lean) • Beef tips • Lean Ham Steak • Salmon • Tilapia • Shrimp • Tuna • Other Fish

DELI MEAT/CHEESE • Chicken • Ham • Turkey • Sliced Cheese DAIRY • Eggs • Cheese • Milk Skim, 1% or 2% • Yogurt, Greek 0% or 2% fat • Yogurt, Regular Low Fat

PLANT BASED PROTEINS • Beans (Canned) Kidney, Pinto, Black, Navy, Chickpea etc. • Edamame/soybeans • Tempeh • Tofu • Quinoa • Frozen veggie burgers • Hummus PANTRY • Tuna (canned/in water) • Beef Jerky • Protein Powder

Fats

NUTS & SEEDS • Almonds • Cashews • Pistachios • Pecans • Walnuts • Sunflower Seeds • Pumpkin Seeds • Flax Seed • Chia Seeds

NATURAL NUT BUTTERS • Peanut butter • Almond butter • Cashew butter • Sunflower seed butter • Tahini FRESH • Avocado • Guacamole • Hummus

OILS • Avocado Oil • Canola/Vegetable Oil • Coconut Oil • Flaxseed Oil • Olive Oil • Safflower Oil • Sesame Oil BUTTERS • Grass fed butter • Smart Balance Spread

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Dieting Cutting

- 40% of calories from protein - 40% of calories from carbohydrates - 20% of calories from fat - Choose a daily calorie goal and adjust according to weight loss - Healthy weight loss range is 1-2lbs a week - Utilize meal prepping strategies - Chew sugar-free gum and hydrate to avoid food cravings - Use apps such as MyFitnessPal to log weight and calories

Bulking - 25% of calories from protein - 55% of calories from carbohydrates - 20% of calories from fat - Choose a daily calorie goal and adjust according to weight loss - Healthy weight gain range is 0.5-1lbs a week - Utilize meal prepping strategies - Diversify diet, don’t just eat a lot of the same things - Use apps such as MyFitnessPal to log weight and calories

Maintaining - 30% of calories from protein - 45% of calories from carbohydrates - 25% of calories from fat - Choose a daily calorie goal and adjust according to weight - Utilize meal prepping strategies - Use apps such as MyFitnessPal to log weight and calories

Preferred Body Fat - The Air Force PT test only measures your run, push-ups, and sit-ups. Extra

weight only serves to slow you down. - However, a decent body fat percentage is necessary to prevent injury and

sickness - Experiment with different weights over time to find the best balance that

allows a strong upper body without compromising running ability

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Hydration

- I think everyone struggles with their proper daily water intake. In general, you should drink three-fourths an ounce of water for each pound you weigh, every day. For example, if you weigh 150 pounds, that would be 112.5 ounces of water a day. You will need to weigh yourself and then ensure an hourly hydration schedule.

- Additionally, you will need to be drinking a half liter of water before a

workout and one and a half liters after a workout.

- Electrolytic beverages can also be substituted for water. Example: 4 Liters of Water 0800-1100 1 Liter 1100-1400 1 Liter 1400-1700 1 Liter 1700-2000 1 Liter

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Week 1 No PT

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Week 2 Thursday 26 Aug Location: Denny Chimes Form up between Denny Chimes and Gorgas Library. Warm Up: Active Isolated Stretching (AIS) Stretch Name Instructions Supine Hamstring Stretch 10 reps, each leg Piriformis Stretch 10 reps, each leg AIS Calf Stretch 10 reps, each leg Supine Spinal Twist Hold 3 seconds, 10 each side Ankle Circles 10 each direction, each leg Lunges 10 reps, each leg

Workout: Air Force Fitness Assessment (FA) 1 minute of sit-ups 1 minute of push-ups 1.5 mi run

Warm Down: Active Isolated Stretching (AIS) Stretch Name Instructions Supine Hamstring Stretch 10 reps, each leg Piriformis Stretch 10 reps, each leg AIS Calf Stretch 10 reps, each leg Supine Spinal Twist Hold 3 seconds, 10 each side Ankle Circles 10 each direction, each leg Lunges 10 reps, each leg

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Week 3 Tuesday 31 Aug Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog

and 1 minute of push-ups Workout: Hollow Laps 1.0

1. Run 100m at a fast pace 2. Slow jog 100m 3. Repeat for 25 minutes


Wednesday 01 Sep Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog Workout: Bear Bryant

1. Perform 10 quality push-ups, 10 crunches, and 20 quality calf raises 2. Sprint 20m to cone and back 3. Complete steps 1 and 2 on the minute every minute for 30 minutes

Warm Down: Active Isolated Stretching (AIS)

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Thursday 02 Sep Location: Riverwalk Warm Up: Lunges, Leg Swings, AIS Calf Stretch, 1 minute of AMRAP push-ups Workout: Out & Back

1. Run at a good pace toward the Tuscaloosa Amphitheater 2. Turn around after 15 minutes

Warm Down: Static Stretching Stretch Name Instructions Butterfly 30 seconds Thread the Needle 30 seconds each side Quad Stretch 30 seconds each leg Standing Calf Stretch 15 seconds each leg Glute Stretch 15 seconds each leg

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Week 4 Tuesday 07 Sep Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog




Wednesday 08 Sep Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog Workout: Bear Bryant

1. Perform 10 quality push-ups, 10 crunches, and 20 quality calf raises 2. Sprint 20m to cone and back 3. Complete steps 1 and 2 on the minute every minute for 30 minutes


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Wednesday 15 Sep Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog Workout: Big Al

1. Perform 10 quality push-ups, 10 crunches, and 10 mountain climbers 2. Sprint 20m to cone and back 3. Complete steps 1 and 2 on the minute every minute for 30 minutes


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Warm Down: Active Isolated Stretching (AIS) ↑

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Week 8 Tuesday 05 Oct Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog




Wednesday 06 Oct Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog Workout: The Roundhouse

1. Perform 10 quality push-ups, 10 crunches, and 10 lunges (5 each side) 2. Sprint 20m to cone and back 3. Complete steps 1 and 2 on the minute every minute for 30 minutes


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Thursday 07 Oct Location: Riverwalk Warm Up: Lunges, Leg Swings, AIS Calf Stretch, 1 minute of AMRAP push-ups Workout: Out & Back



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1. Run 100m at a fast pace 2. Slow jog 100m 3. Run 200m at a fast pace 4. Slow jog 200m 5. Run 300m at a fast pace 6. Slow jog 100m 7. Run 400m at a fast pace 8. Slow jog 100m 9. Repeat for 25 minutes


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Wednesday 27 Oct Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog Workout: The Nick Saban

1. Perform 10 quality push-ups, 10 crunches, and 5 air squats 2. Sprint 20m to cone and back 3. Complete steps 1 and 2 on the minute every minute for 30 minutes


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Thursday 28 Oct—No PT

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Week 12 Tuesday 02 Nov Location: UA Track Stadium Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog Workout: Air Force Fitness Assessment (FA) 1 minute of sit-ups 1 minute of push-ups 1.5 mi run


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Wednesday 03 Nov—No PT

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Thursday 04 Nov Location: Riverwalk Warm Up: Lunges, Leg Swings, AIS Calf Stretch, 1 minute of AMRAP push-ups Workout: Out & Back



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Week 13 Tuesday 09 Nov Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog

and 1 minute of push-ups Workout: Bradley WOD U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on Jan. 3, 2010, by an improvised explosive device in Zhari District, Kandahar Province, Afghanistan. 10 Rounds of:

1. Sprint 100 meters 2. 10 Flutter Kicks 3. Sprint 100 meters 4. 10 Burpees 5. Rest 30 seconds


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Wednesday 10 Nov Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog Workout: Laredo WOD U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. 6 Rounds of:

1. 24 Squats 2. 1 minute plank 3. 24 Walking lunge steps 4. Run 400 meters


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and 1 minute of push-ups Workout: Mack WOD

1. Run for 25 minutes 2. Stop every 5 minutes to perform 20 push-ups and 20 flutter kicks (4-count)


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Wednesday 17 Nov Warm Up: Group Dynamic Warm Up (Led by C/ Robinson) followed by 1 lap jog Workout: Marty WOD

1. Run 1 mi 2. 5 rounds of:

a. 5 lunges (each leg) b. 10 air squats c. 20 flutter kicks (4-count) d. 8 burpees

3. Run 1 mi Warm Down: Active Isolated Stretching (AIS) Stretch Name Instructions Supine Hamstring Stretch 10 reps, each leg Piriformis Stretch 10 reps, each leg AIS Calf Stretch 10 reps, each leg Supine Spinal Twist Hold 3 seconds, 10 each side Ankle Circles 10 each direction, each leg Deep Lunges 10 reps, each leg

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and 1 minute of push-ups Workout: Mark Forester Tribute Workout Mark Forester is an Alabama alum who enlisted after graduation and became a CCT—answering the call to action following 9/11. He was killed on 29 September 2010 in Afghanistan while trying to recover a fallen teammate. Whenever he wasn’t wearing his helmet, he was wearing his crimson script A cap. Most of his teammates/leaders who spoke at his funeral and memorial services ended their speeches with “Roll Tide” because they knew what a big Alabama fan he was.


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Week 16 No PT

Documents

AFROTC Detachment 010 Fall 2021 Fitness Plan