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8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 1/57
Principles of RAW: Strength,Endurance and Movement SkillsOCT09
8/7/2019 Principles of RAW Training
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C omponents of RAW
Performance Nutrition ± Nutrient needs
± Ideal body composition
± Supplements
Mental Toughness ± Ideal Performance State
± Fatigue counter-measures ± Endurance events
Functional Fitness ± Strength ± Endurance
± Movement skill
Sports Medicine ± Prevention ± Early intervention ± Multi-disciplinary team
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Ranger Strength
What Strength doRangers need?
± Bench 350 lbs?
OR
± Carry 100+ pound combatload during INFIL/EXFILfor 2-6 hours
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Ranger Strength
I t is about the movement, not the muscle.
Rangers, like athletes, need strength for lifting,carrying, fighting, lunging, climbing, and
jumping.
The concern is for the power of the movement,not the size or appearance of the muscle. ± Goal is mission accomplishment, not beach muscles
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Performance:
Can you perform in full kit, over rough terrain, while
controlling your weapon system
Can you negotiate obstacles?
Can you evacuate your Ranger buddy?
Injury Prevention-Can your muscles control the forces acting on your body before those forces damage your joints andconnective tissues?
B enefits of
Strength Training
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Strength Training
How to Get Stronger:Improve Coordination (Neural
Adaptation) ± nerve to muscle messages improve ± starts early in the training cycle
Grow Muscle (Muscular Hypertrophy)
± training stimulates bigger musclefibers ± usually takes a couple months of
training
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Low
High
ENDU RA NCE
³Resistance ´
³Repetitions ´
High
Low
STR EN GTH
Strength C ontinuum
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Strength Training
The three primary strength training workouts inRAW are; ± 1) Moderate to Heavy Resistance ± 2) Medium Resistance/Power (Ground Base) ± 3) Muscular Endurance
Attempt to perform at least two of theseworkouts each week and all three within a 7-10 day period
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Strength TrainingWhat is Functional Strength?
Strength in 3D versus a singleplane ± Examples: Turkish Get Ups,
Lunges with rotation
Multiple-joint, multi-muscle ± Examples: Squat, Ground Base
The exercise looks like the
task and presents similar balance demands ± Example: Deadlift
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Stabilization
Prerequisite for all training
You should be able to
support internal resistance(body weight) before youuse external resistance
Control core muscle groupbefore loading externalmuscle groups
Proximal stability before
distal mobility
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M uscular Strength
Primarily about nerve to muscle messages
Form is IMPORTANT for performance and safety
High load - Low reps, more rest between bouts
Examples: Casualty evacuation lifts, negotiatingobstacles that require pulling your body andequipment over the obstacle.
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Power
Power means creating forcerapidly
Form is IMPORTANT for performance and safety
Requires Stabilization
Example: Rising from theground and sprinting to thenext covered position.
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RAW Functional FitnessE
nd State
Strength sufficient for ± load carriage
± Individual movementClimbCrawlSprintSquat
LungePlant/cutJump/land
± CASEVAC
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Strength Training
Heavy Resistance ± Traditional push/pull lifts ± Based on 4 -rep max
Power Endurance ± Mid-level reps/resistance ± Ground Base equipment ± Functional positions
Muscular Endurance ± Body-weight ± Higher reps ± Calisthenics, ropes, etc
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E ssentials of RAWStrength Training
Muscle Endurance-Body-weight Resistance
Power-Endurance-Medium Resistance-Ex: Ground Base
Heavy Resistance-Traditional lifts-Push, Pull, Upper/Lower Body-Based on 4 RM
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Ranger - Athlete ± Warrior Endurance Training
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ENDU RA NCE
Aerobic vs. Anaerobic
Endurance = ability to sustainactivity
Aerobic Activities are: ± Sustained, sub-maximal
Anaerobic Activities are:
± Intermittent, near maximalto maximal effort
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ENDU RA NCE
Aerobic M etabolism
Uses oxygen when producing energy.
Takes 2-3 minutes to get ³primed´.
May take up to 20 minutes to be primaryenergy provider.
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ENDU RA NCE
Anaerobic M etabolismProduces energy without oxygen present inthe muscle.
Provides energy needs while aerobic systemis being ³primed´ during first 2-3 minutes of exercise.Provides energy needs for high intensity
activities such as sprinting and weight lifting.Sustained anaerobic activity increasesacidity, causing fatigue.
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E ndurance Training
AerobicContinuous
Low-Mod Intensity
Distance Running,Roadmarching
AnaerobicIntermittent
High-Intensity
Intervals, calisthenics, jumping, lifting
M ost activities are a combination of the two.
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ENDU RA NCEE
nergy SystemC
ontinuum
Activity Aerobic Anaerobic
44 0 yardssprint 5% 95%1 mile run
max effort 25% 75%
2 mile rungoing for broke 60% 4 0%10k run
personal best effort8 0% 20%
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ENDU RA NCE
Aerobic vs. Anaerobic TrainingAerobic training does little to enhance anaerobiccapacity
- Marathoners get winded quickly playing basketball,soccer, etc- However, aerobic fitness improves recovery from
anaerobic events
Anaerobic training does enhance one¶s aerobiccapacity.- Power-endurance intervals improve 5-mile run time.
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M uscle Recruitment
by Fiber Type
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E ffect of E xercise
Intensity on M etabolism
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O xygen D eficit
andO
xygenD
ebt
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E ffect of D etraining
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E ssentials of RAW
Endurance Training Intervals ± 30/30s, 4 00M, 8 00M
± Tabata intervals20s work/10s restRepeat x 8
30-60 min. Sustained
Runs ± Fast Continuous(tempo run)
± Slow Continuous
Fartlek RunFoot March
± Traditional ± Short, fast, light
SwimmingCardio MachinesHybrid Drills ± Power + Endurance ± CrossFit, Gym Jones,
etc. 27
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Sample Hybrid Workout
Turkish Get-Ups ± 8 -12 reps with each arm
Ground Base Combo Twist (L/R, 3x20s)Kettle-Bell Swings (3- 4 x15)MedBall Throws (variable parameters)AirSquat/Push-ups/Pull-ups ± 15/10/5 reps per minute x 15-30 minutesAnaerobic Big Finish (race pace) ± Row (500M), Run ( 4 00/ 8 00M), Bike (max distance in
2-minutes)
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E ndurancePrinciples of E xercise
Progression ± Gradually increase overload (no more than 10% per
week) ± Regularity/frequency = 2 to 4 times per week ± Recovery = rest, regular adequate sleep, and nutritionVariety ± Balance by training both aerobic and anaerobic systems ± Include swimming, biking, etc to reduce chance of
overuse injuriesPrecision ± Efficient running form ± Running shoe selection
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L ower E xtremity
X-TrainingPool (swimming and deep-water running) ± Benefit: Unloads the skeleton while
strengthening the running muscles ± Drawbacks: Relatively slow speed
Bike ± Benefit: Allows for fast movement at light or
moderate resistance ± Drawbacks: Seated posture is unlike most
other athletic movements
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L ower E xtremityX-Training
Step ± Benefit: Low stress on joints; improves
endurance/strength of climbing muscles ± Drawbacks: Short stride
Elliptical ± Benefit: Low stress on joints; allows striding ± Drawbacks: Finding correct stride; some
machines feel ³too easy´
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Ranger - Athlete ± Warrior Movement Skills
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The Physical RequirementR angers Must...
Sprint
Get Down
Crawl
Get Up
Lift
Carry
Climb
Fight
Endure...
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M ovement Skills
BalanceCoordination
LungeSquatLifting
PushingPulling
ClimbCrawl
Plant and cutJump and landRun efficiently
ThrowingCore Stability
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M ovement Skill Training
Teach technique; demand proper execution
You need to be fresh to master complexmovements ± Don¶t smoke your guys and then expect them to do
well with agility/power drills or with obstacles.
Schedule movement skills training right after Movement Prep
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The effect of mobility andstability on power
Load««..in order to«.. Unload
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LE Chain Effects
1. Poor pelvicstability
2. Femoral IR3. Knee valgus4 . Tibial IR
5. Foot pronation
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Balance
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Stability on the Ground
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4 0
Stability on Your Feet
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4 1
Reactive Stability
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IntegratingMobility & Stability
Lifting from the Ground to Overhead
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IntegratingMobility & Stability
Turkish Get U p Kettle- B ell Swings
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Agility
M astering body lean«integrating legs and trunk
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Triple Extension
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Mobility-Stability Assessment
Assesses kinetic chainfunctionEvaluation is an on-goingprocess ± all exercises are evaluated
all of the time ± execution of the movements
and overall response to thetraining challengesdetermines the direction of future rehab events.
Tools such as the Functional Movement Screen (FMS) can beuseful ± If you don¶t score a ³3´ on the deep squat, you shouldn¶t overhead
squat
D eep Squat Hurdle Step
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Foot
Primary stability deficit:Control of pronation
Mobility is seldom an issueKey exception: Extension of hallux
Key interventionsSingle-leg stance activitiesBare feet increases thesensory stimulusTrain lateral movementsSystematically train onuneven terrain
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Ankle
Primary mobility deficit:Dorsiflexion
Primary stability deficit:Control of inversion
Key interventions2-part, multi-planar calf stretchSingle-leg stance activitiesBare feet increases thesensory stimulusSystematically train onuneven terrain
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Knee
Primary stabilitydeficit ± Control of medial
collapse
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Hip
Key interventionsSingle-leg stance activitiesLateral steps with resistance bandsLateral hops
Lunges with rotationSystematically train on uneventerrain
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Low Back
Key interventions
Awareness of neutralspine position
Awareness of bracing maneuver
Awareness of breathing andmodulation of stiffness
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Thoracic Spine
Primary mobility deficitT horacic rotation
Stability of this region is generally nota concern
Lack of mobility forces other segments to compensate
L-spine, GHJ
Primary InterventionUse of foam roll,stretching, or
manipulation
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Shoulder Girdle
Stability DemandsControl of the shoulder bladesControl of the ball in thesocket
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Shoulder Girdle
Key Functions:
T ransfer of power from legs,through the trunk,to the hands
Stabilize a load
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Summary
T here are many ways tosucceed«and there are a few ways to fail.
If you understand and apply the
principles of training, you will succeed.