NSW / NSO / AIRR

Physical Training Guide

Table of Contents Introduction

Part 2 – Fundamentals of Training •Technical Aspects 1)Running 2)Swimming and Water Confidence 3)Strength and Conditioning •Environmental Concerns Part 3 - Training for NSW/NSO/AIRR Candidates •Training Matrix •PST Training Program •12 Week Pipeline Prep •NSW/NSO/AIRR Assessment

Mentor Physical Training Guide

Part 1 – Fundamentals of Physical Fitness •Anatomy and Physiology 1)Cardio-Respiratory System 2)Musculoskeletal System 3)Central Nervous System •Energy Production 1)Oxidative Energy System 2)Glycolitic Energy System 3)ATP-CP Energy System •Physical Training 1)Types of Physical Training a)Aerobic b)Anaerobic - Sustained c)Anaerobic – Explosive 2)Adaptations of Progressive Training a)Cardio-Respiratory System b)Musculoskeletal System c)Central Nervous System •Nutrition 1)Nutrients a)Protein b)Fat c)Carbohydrates 2)Nutritional Needs 3)Nutrition Tracker – What/When/How Much 4)Hydration

INTRODUCTION Potential candidates for the Navy’s Special Warfare, Special Operations, and Air Rescue training pipelines come from diverse backgrounds from all over the United States. While many of these individuals have some degree of athletic training in their past, having competed in high school or college level sports, the physical requirements of BUD/S, SWCC, EOD, Diver, and AIRR training, is extremely unique. The fitness developed in high school and college athletics, even when a candidate is involved in more than one sport, is often insufficient. For this reason, very few candidates possess the specific fitness attributes necessary to be competitive in NSW/NSO/AIRR pipelines without specialized training.

In order to provide candidates with a consistent and effective message on the approach to preparing and training for NSW/NSO/AIRR pipelines, the information found in this guide is based on the instruction and training methods found in The Navy SEAL Physical Fitness Guide, the NSWC Physical Training Guide, as well as accepted principles of exercise physiology and athletic training. The concepts in this guide were written with the words of Einstein in mind: “Make everything as simple as possible, but not simpler”. The training in this guide is intended for healthy adults who are within USN height and weight standards and have been examined by a MEPS Medical Officer (MD/DO) and found to meet the physical requirements for SEAL, SWCC, ND, EOD, or AIRR.

Introduction

The objective of this guide is to provide the NSW/NSO/AIRR Mentor with comprehensive instruction in the fundamentals of fitness and training in order to optimally prepare potential candidates from a wide range of fitness backgrounds.

Part 1 Fundamentals of Physical Fitness The systems in the body that are important in training are the: 1. 2. 3.

Cardio-Respiratory system. Musculo-Skeletal system. Central Nervous system.

The Cardio-Respiratory system is a combination of the cardiovascular system (the heart and blood vessels that pump and then carry blood to and from muscles and organs within the body), and the respiratory system (the airway and lungs that provide oxygen to the body and expel carbon dioxide). The respiratory system absorbs gases in the air in the small sacks in the lungs, called alveoli. Within the alveoli are small blood vessels that take the oxygenated blood to the heart to be pumped throughout the body. Once the blood is pumped out of the heart it travels through the arteries, to arterioles (small arteries), and then to capillaries where it provides oxygen and nutrients to muscles and other organs. After dumping off the oxygen and nutrients, the capillaries absorb carbon dioxide (a byproduct of energy production) and other cellular waste, and return it to the heart via veinules (small veins), then veins, and then to the heart where it is pumped back to the lungs to expel the carbon dioxide and more absorb oxygen.

Musculoskeletal System Bones The internal framework of the body is the skeleton. The skeleton consists of 206 bones that perform a wide range of functions. The joints between bones permit movement, some allowing a greater range of motion than others. There are two main types of joints; the hinge joint (knee and elbow) and ball and socket joint (shoulder and hip). Bones are connected to one another by ligaments, while tendons connect muscle to bone.

Anatomy and Physiology

Cardio-Respiratory System

Muscles The muscles of the skeletal system enable movement by converting chemical energy to mechanical energy. There are three basic types of skeletal muscles: Type I - Slow Twitch Type IIa – Fast Twitch (moderate power) Type IIb – Fast Twitch (high power)

Type II fibers can be categorized into two types: Type IIa and Type IIb. These fibers are adapted for strength and power activities. The Type IIa fiber is a cross between a slow twitch and fast twitch fiber in that it is both aerobic and anaerobic. It is “faster" than the slow twitch fiber, but it is not as well suited for endurance activities. The Type IIb fiber is truly a fast twitch fiber, with very high contraction speeds. These fibers are almost exclusively anaerobic and have minimal capacity for aerobic production of energy. It should be noted that each of the muscle fiber types has a different recruitment pattern, and typically the Type IIb fiber is only recruited for use during maximal effort. Type I and Type IIa fibers contract during light as well as moderate activity. Physical training can lead to changes in the characteristics of the fibers, especially the Type IIa fibers which can take on dominant characteristics of either aerobic or anaerobic activity. The amount of type I and type II muscle fibers in an individual is genetically predetermined, and all normal skeletal muscles contain all fiber types. The proportion or distribution of these fiber types within and across individuals differs, however.

Anatomy and Physiology

Type I muscle fibers are involved endurance activities. These fibers, also called slow twitch fibers, are noted for their ability to produce energy in the presence of oxygen. Thus, they are primarily aerobic. The main fuel source for this fiber is fat (fatty acids), which allow the muscle to work at a steady rate with noticeable resistance to fatigue.

Central Nervous System The central nervous system is made up of the brain, spinal chord, and nerves. Electrical impulses are generated in the brain and follow along the spinal chord and nerves to elicit movement at the muscular level. Electrical impulses that are generated regularly create a pathway that allows for faster transmission of the message and more efficient recruitment of muscle fibers.

Anatomy and Physiology

ENERGY SYSTEMS All human function requires energy. This is true of activities like running, swimming, and other forms of exercise, as well as things like reading a book, or even sleeping. The human body produces energy in two primary ways, either by using oxygen, or by using or creating a chemical in the body known as ATP (Adenosine Triphosphate). Energy production that combines oxygen with fatty acids and/or blood sugar is called aerobic. Energy production that produces ATP without oxygen is called anaerobic.

Aerobic - The Oxydative Energy System

The activities that can be performed in this state are called Aerobic, and are things like long slow distance runs or swims.

Sustained Anaerobic - The Glycolitic Energy System For activities that require more energy than what the oxidative energy system can provide alone, the body produces ATP by using glycogen to power fast twitch Type IIa muscle fibers. This produces a more powerful muscle contraction, but has a limited lifespan (about 4 minutes) because in the process of breaking down glycogen to make energy, lactic acid is produced. When the body cannot clear the lactic acid as fast as it is being created, as in a sustained effort, the muscles begin to fatigue and call on the aerobic system to assist. This is why in a high intensity effort it may at first feel easy, but soon the muscles start to burn and shortly thereafter you are breathing hard. In a sustained high intensity effort that lasts more than about 4 minutes, the Glycolitic and Oxidative energy systems work together.

Energy Systems

For relatively low intensity efforts, the body can produce energy by combining oxygen with fatty acids (triglycerides) and/or blood sugar (glycogen). This energy source powers slow twitch (Type I) muscle fibers and can be sustained for long periods of time.

Explosive Anaerobic - The ATP-CP Energy System Muscles have a small supply of ATP ready to go. In a maximal effort, this is the fuel that will provide high octane energy. It only lasts a very short time though, up to about 5 seconds. When ATP is converted to energy, the result is the formation of ADP (adenosine diphosphate). To sustain longer durations of high intensity effort, Creatine Phosphate (another element stored in the muscles) combines with ADP to make ATP. The energy produced by this method is extremely powerful and is only used in the most demanding tasks but only lasts for up to about 30 seconds. The Barbecue Analogy

1.

When a match is struck and thrown onto a barbecue, the first thing to burn is the lighter fluid. This is the Explosive Anaerobic Energy System, which burns clean, quick, and hot. This energy system provides fuel for extremely fast twitch (Type IIb) muscle fibers. This energy system only lasts about 30 seconds.

2.

After the lighter fluid has burned off, the charcoal burns. This is the Sustained Anaerobic Energy System, which still produces a flame but burns at a lower level for a longer period of time. The energy produced still provides fuel for fast twitch (Type IIa) muscle fibers, but in the process creates a lot of smoke (lactic acid). This energy system lasts about 4 minutes on its own.

3.

Finally, when the charcoal flame has burned off, slow embers continue to produce heat but without any flame or smoke at all. This is the Aerobic Energy System, which can burn at a slow rate for long periods of time and powers slow twitch (Type I) muscle fibers.

It is vital to understand how the energy systems work in order to maximize the effectiveness of training. By spending time in each of the energy systems on a consistent basis you develop greater competencies at each level. This is important because it can be easy to make the mistake of training at levels that only affect one or two of the systems, and thereby leave big deficiencies in your fitness.

Energy Systems

A helpful analogy to understanding energy production at the muscular level is to think of a charcoal barbecue.

PHYSICAL TRAINING The physical fitness required for NSW/NSO/AIRR pipelines calls for candidates to train in all energy systems, using a variety of exercise approaches. The acronym FITT stands for Frequency, Intensity, Time, and Type. In this chapter we’ll go over each of the exercise categories using the FITT method, and then look at some of the physical adaptations that result from training.

Types of Physical Training Aerobic

Frequency – 2 to 3 sessions per week. Intensity – Low to moderate consistent Long Slow Distance effort. Time – Training sessions should last for 30 minutes or more, based on level of fitness. Type – Running and swimming are the predominant types of exercise that should be used, however rowing, biking, and other cardio machines are also beneficial.

Sustained Anaerobic Sustained anaerobic conditioning develops strength and stamina; efficiency in performing large volumes of work in relatively short periods of time, primarily using glycogen as fuel. Frequency – 3 to 5 sessions per week. Intensity – Short bursts of high intensity with minimal rest periods between. Time – Training sessions should last from 10 to 30 minutes. Type – Running or swimming repeats of continuous high intensity, combination of weightlifting and bodyweight exercise.

Explosive Anaerobic Explosive anaerobic conditioning develops top end strength, power, and speed; efficiency in performing high volumes of work in very short period of time using ATP-CP as fuel.

Physical Training

Aerobic conditioning develops endurance; efficiency in using oxygen to produce energy.

Anaerobic Explosive cont.

Frequency – 3 to 4 sessions per week. Intensity – Short explosive bursts with long recovery periods between efforts. Time – Training sessions should last up to about 20 minutes – which includes appropriate warm up and recovery time between efforts. Type – High Intensity Interval running or swimming for up to 30 seconds, functional weight lifting (squats, deadlifts, overhead press, bench press, etc), and plyometrics. Recovery time between efforts should be 2 – 3 times the work period.

Physical Adaptations Resulting from Progressive Training

Cardio-Respiratory System The changes that occur in the cardiovasular and the respiratory systems have to do with becoming more efficient at supplying the muscles with oxygen and nutrients and disposing of carbon dioxide, lactic acid, and other waste. Here are a few of the important adaptations: 1. 2. 3.

Increased diffusion of gases in the lungs – oxygen uptake and carbon dioxide removal. Increased cardiac output – strengthening of the heart = ability to deliver more blood. Increase in diffusion at the capillary level – growth of blood vessels where transmission of nutrients and waste removal takes place.

Musculoskeletal System The changes that occur to bones and ligaments have to do with becoming more resilient under strain. The changes of the muscles and tendons have to do with both becoming more resilient and improving contraction efficiently. Here are a few of the important adaptations:

Physical Training

The term “Progressive Training” simply means that the objective of training is to progress in competency. For this to happen there must be sufficient stimulus to the various systems in the body for them to adjust to the demands put on them. Here is a brief description of some of the adaptations that occur to the main systems of the body that are affected by training.

Musculo-Skeletal cont.

1. 2. 3. 4.

Increase in bone density – bone is able to sustain greater loads and impact. Strengthening of ligaments – stronger bone to bone connection. Development of muscle fibers – fibers are able to do more work efficiently. Strengthening of tendons – stronger muscle to bone connection.

Central Nervous System The changes that occur at the CNS level are centered around development of electrical pathways from brain to muscle. These neuro-muscular pathways, if developed correctly by adhering to proper technique, cause muscular contraction to be extremely efficient. Here are a few of the important adaptations:

2. 3. 4.

Improved recruitment of muscle fiber – fibers are able to contract more powerfully and more efficiently. Targeted recruitment of muscle fiber – only the fibers necessary are used. Improved accuracy in movement – concentric and eccentric movement is accurately controlled. Development of “muscle memory” – performing complex movements takes little to no conscious thought and minimizes energy expenditure.

The objective of training for the NSW/NSO/AIRR candidate should be to develop greater competency along a broad range of physical demands so that they have the best chance of success. Through progressive training in the three main exercise modes – aerobic, sustained anaerobic, and explosive anaerobic – it is possible to cause the body to adapt and thereby improve.

Physical Training

1.

NUTRITION For NSW/NSO/AIRR candidates, the area that often causes the most confusion is how to fuel the body for optimal training and recovery. This is in a large part due to the many nutrition plans that have gained popularity for fitness enthusiasts and athletes. Some plans recommend meals that are high in carbohydrates and low in protein and fat, others cut carbohydrates out altogether. For the candidate browsing the internet for direction on what to eat and when, getting the right information is a lot like shooting with your eyes closed. .

Nutrients

Carbohydrates Carbohydrates provide energy to the body in the form of glucose (blood sugar), which is stored in the muscle as glycogen. To read more about the importance of glycogen, see the chapter on Energy Production – The Glycolitic System. There are two types of carbohydrates: 1. Simple carbohydrates have two sugar molecules hooked together. They are commonly found in sugars, syrups, and milk. Simple carbohydrates are converted to energy very easily. 2. Complex Carbohydrates have three or more simple sugars hooked together, which are converted to simple sugars by the body. Complex carbohydrates are commonly found in grains, vegetables, and legumes (peas and beans). Complex carbohydrates require more work for the body to convert to energy, but last longer. Another component of complex carbohydrates is that they also provide the body with dietary fiber, a necessary part of a healthy diet.

Nutrition

The science of nutrition has been well researched and is fairly easy to understand, yet many candidates have little experience of knowledge as to how best to fuel the body for optimal training and recovery. Before we get too involved in how to put together a healthy diet, let’s look at the main components that food is made of; carbohydrates, protein, and fat.

Protein Protein is used by the body to form muscle and connective tissue, repair injury, carry nutrients throughout the body, and contract muscle. Protein is found in red meat, fish, poultry, dairy products, and beans.

Fats Dietary fats have gotten a bad reputation, largely because many people attribute their name to unwanted weight gain. Dietary fats are actually an essential part of a healthy diet and provide a major source of stored energy, insulation, and protection of the organs. Fats are also an integral part of transporting nutrients throughout the body. There are three types of fat found in foods and one that is a part of many processed foods.

Monounsaturated Fats – are liquid at room temperature and are found in olive oil, canola oil, and peanuts. Polyunsaturated Fats – are liquid at room temperature and are found in fish, corn, what nuts, seeds, and vegetable oils. Trans Fats – are unhealthy fats found in manufactured and processed foods and should be avoided.

Nutritional Needs Everyone has different nutritional needs based on their age, activity level, bodyweight, and personal taste.

The formulas on the following pages provide a means for determining an individual’s nutritional requirements for total calories and the breakdown of carbohydrates, proteins, and fats.

Nutrition

Saturated Fats – are solid at room temperature and come mainly from meats, lard, butter, dairy products, and some tropical oils (coconut, palm, palm kernel).

STEP 1 Determine you Basal Metabolic Rate (BMR) This is the amount of calories needed to sustain life

Men 18-30 – 6.95 x bodyweight + 679 = BMR Men 31-60 – 5.27 x bodyweight + 879 = BMR Women 18-30 – 6.68 x bodyweight + 496 = BMR Women 31-60 – 3.95 x bodyweight + 829 = BMR Your BMR = __________________

Activity Level Very Light Light Moderate Strenuous Exceptional

Activity Factor 1.2 1.4 1.6 1.9 2.3

Step 3 Determine your Daily Estimated Energy Requirement (EER) This is the amount of calories needed to support training load

EER = BMR x Activity Factor Your EER = _______________

Nutrition

Step 2 Determine your Activity Factor

Determine your Daily Carbohydrate Need EER x 0.40 = Carbohydrate Calories per day Carbohydrate Calories = _______________ Carbohydrate Calories / 4.5 = Total Grams per day Total Grams = ______________

Determine your Daily Protein Need

Protein Calories / 4.5 = Total Grams per day Total Grams = ______________

Determine your Daily Fat Need EER x 0.30 = Fat Calories per day Fat Calories = _______________ Fat Calories / 9 = Total Grams per day Total Grams = ______________

Nutrition

EER x 0.30 = Protein Calories per day Protein Calories = _______________

Tracking Your Nutrition Understanding your personal nutrition needs is altogether different from actually following a diet that provides your body with what it needs. That there are hundreds of diets available that are based on sound scientific research, and yet obesity is on the rise, challenges the notion that providing a prescribed diet for health and fitness is a viable solution. The fact is that individuals have unique tastes in foods that is based on a number of variables, including upbringing, geographic location, family income, etc. The long term solution is not to prescribe a regimented diet, but instead provide a tool that allows an individual to create a diet that meets their nutritional needs, while staying congruent with their lifestyle.

Here’s how it works: 1. 2. 3.

Input the foods you eat and time of day you eat them. Look up the nutritional data, if it is not available on the package, and input the protein, fat, and calories. At the end of the day, look at the total calories consumed and the percentages of macronutrients (protein, carbohydrates, and fat).

Given a full day’s data, it is possible to see exactly where there are problems in the diet, and what modifications can be made to correct them.

Why it works: 1. 2.

3.

Although there are a great number of food options available, most people have a fairly narrow band of variety in their diet. Using the Nutrition Tracker allows an individual to dial in portion control in the foods they like to get the right amount of calories and macronutrients. By going through the process of inputting the nutritional values for the food an individual eats, they become much more aware of how nutrition affects their recovery and performance.

Nutrition

The Nutrition Tracker Tool spreadsheet that is provided with this guide allows candidates to dial in their nutrition by inputting what foods they eat and when they eat them, along with the protein, fat, and total calories of each item to get a detailed view of their total nutritional intake.

Daily Nutrition Tracker

Daily Nutrition Tracker - Example

Hydration The human body is about 80% water. Even small deviations from that due to dehydration can have catastrophic results. Most candidates have grown up drinking nearly everything but water when they are thirsty. Soda, juice, milk, energy drinks all contain water, but do a very poor job of replacing water lost through sweat, respiration, and urination. In fact some are diuretics and cause additional water loss. An active candidate should consume no less than about a gallon of water per day, and should urinate regularly. The color of the urine should be clear or at worst a pale yellow. If they become thirsty, they are behind the curve and need to increase their water intake.

Rules for Optimal Nutrition 1. Eat a breakfast consisting of protein and complex carbohydrates within an hour of waking. 2. Eat a lunch consisting of lean protein, complex carbohydrates, and vegetables. 3. Eat a dinner consisting of lean protein, complex carbohydrates, and vegetables. 4. Snack between breakfast and lunch & lunch and dinner on nuts and seeds, fruit, and yogurt. 5. Drink at least a gallon of water a day. 6. Avoid processed foods and fast food.

Nutrition

In hot or cold environments it is important to increase water intake. It is also vital to begin hydrating 24 hours prior to a PST/Training Session, as dehydration can cause poor performance, particularly under stress.

Part 2 Fundamentals of Training

The objective of the Mentor when training the NSW/NSO/AIRR candidate is to physically prepare them for the challenges ahead. This starts with passing the PST, but by no means stops there. The concepts in the second part of this guide are to provide training information and instruction that lead will lead to the development of strong, injury free candidates. The demands of the Navy’s Special Warfare, Special Operations, and AIR Rescue pipelines tests the bodies and minds of candidates in every way. This aspect alone differentiates the training necessary to be successful in NSW/NSO/AIRR pipelines from any other sport or physical pursuit. A candidate must train their bodies to have the endurance of an ironman, the speed of a sprinter, the strength of a lineman, the power of a jumper, and the stamina of a wrestler. This kind of training requires a unique approach and a commitment to mastering a variety of techniques. Road to Mastery 1. 2. 3. 4.

Unconscious Incompetence – bad, but doesn’t even know it. Conscious Incompetence – bad, and knows it. Conscious Competence – good, but has to focus intently. Unconscious Competence – great, and doesn’t have to think about it.

Technical Aspects of Training

A study of the evolution of human performance over the last 50 to 100 years in any area where physical capabilities are tested shows the value of advancements in training equipment, technology, and implementation. This is true of athletics as well as military application. This is not to say that “old school training” does not have its merits however, especially when considering NSW/NSO/AIRR training pipelines have not changed all that much in the last few decades, it is just that by combining the “old school” with new methods builds better candidates.

TECHNICAL ASPECTS OF TRAINING A candidate who has the potential to be successful in their pipeline should obviously have competitive PST scores, but through their training should also have developed the ability to consistently endure long PT sessions and generate high volumes of power WITHOUT GETTING INJURED. Running

The impact that running puts on bones, ligaments, and tendons of the lower extremities has the potential to create debilitating injuries that can take weeks or months to heal. For this reason it is important that candidates understand how to effectively take precautions to ensure injury free training while building strong bones, muscles, and connective tissues. The following provides a base for developing an effective running training program for those preparing for NSW/NSO/AIRR pipelines.

Individual Biomechanics / Running Gait There’s an old saying that goes “you are special, just like everybody else”. When it comes to individual biomechanics in running, this is true – no two people are exactly alike. While most people seem to have a natural running gait, also called Neutral Pronation, they also usually possess slight biomechanical attributes that can lead to injury. One of these is running more on the inside of the feet, also called Over Pronation. Another is running more on the outside of the feet, also called Under Pronation or Supination. These slight biomechanical errors under normal conditions would not pose a problem, or even get noticed, but with the volume or running necessary for training for a pipeline, and then in the pipeline, they pose a real risk of injury.

Running

Running is a fundamental part of all Naval Special Warfare and Special Operations pipelines. Unfortunately, there are few training activities that result in more injuries than running. It is therefore important that candidates have a comprehensive knowledge of effective running technique and an effective plan for increasing running frequency, distance, and intensity in a way that properly prepares them but does not lead to injury.

An individual’s natural gait, whether it is good or bad, is the result of many different factors, the most common of which is improper or no training in proper running equipment and technique. Fortunately running technique can be improved to bring most runners to Neutral Pronation, where the weight distributes fairly evenly on the ball of the foot and among all of the toes with a slight emphasis on the big and second toe.

Shoes The running shoe is the primary piece of equipment necessary to train effectively. Fortunately there has been a great deal of research and development in this area which makes running the distances necessary to prepare for training pipelines much safer, if the equipment is properly used. At a minimum, consider the following: Shoe selection should be made based on two important elements: 1.

The average running shoe has an effective lifespan of 300 to 400 miles (3 to 5 months) before the cushioning is broken down, making the shoes to be more likely to contribute to impact injuries. For this reason it is recommended that candidates utilize a dedicated pair of running shoes for their training that are different from their everyday shoes. While “barefoot running” has gained popularity, due to the amount of training necessary for preparation for NSW/NSO/AIRR pipelines, it is recommended that candidates not buy shoes that provide little to no cushioning. I have yet to see an individual that has decided to use the “barefoot running” shoe successfully train at the volumes necessary for NSW/NSO/AIRR pipelines without suffering a foot or lower leg injury. It is beneficial for candidates that have been actively training for over 6 months to incorporate some running in boots to give the body an opportunity to adapt. When running in boots it is important to select boots designed for running that are lightweight with shock absorption (i.e. Bates model 922/924). When incorporating running in boots into the training, it is important to follow the Guidelines for Building Mileage below.

Running

2.

Gait of the runner. Individuals should be encouraged to buy shoes at running stores where professionals analyze the running gait and make recommendations on models that would be most suitable. Type of running candidate does and average weekly or monthly total distance. Candidates should select shoes that are designed for medium to long distance training – 80 to 120 miles per month.

Running Surfaces Similar to proper shoe selection, building competency as a fast and efficient runner requires proper selection of running surfaces to avoid injury. The following is a list of running surfaces that goes from best to worst in the category of impact absorption and injury prevention. 1. 2. 3. 4. 5. 6. 7. 8.

Cinder Track Artificially Surfaced Track Smooth Dirt Trail Flat, smooth grass Asphalt street or path Concrete sidewalk or road Hard or Soft Sand Rough Trail or Grass

Warm Up / Cool Down / Stretching The purpose of the warm up is to lengthen tight muscles, which have a greater potential for injury than longer, looser muscles that have been warmed up. The proper warm up for running should consist of an easy 5 to 10 minute jog, followed by stretching. The primary muscles used in running are located in the legs, and therefore the stretching routine should include the following major muscle groups. 1. 2. 3. 4. 5. 6.

Hamstrings Hip flexors Groin Calves Achilles tendons Iliotibial bands

After running, whether long distances or continuous high intensity repeats, or high intensity intervals, it is important to follow the same regimen as the warm up in order to shift blood flow from the muscles to the heart and other

Running

Notice that the most common surfaces found in training pipelines are #5 Asphalt and #7 Hard or Soft Sand. This makes it obvious that it is essential to prepare the body for less than perfect conditions, but it is important to do so incrementally in order to provide the body with the necessary time to adapt to the increased impact and/or uneven surfaces.

vital organs, as well as release tension in the muscles to allow for greater oxygenation and removal of waste products. This promotes faster recovery and is vital to injury prevention in the long term.

Running Technique As was stated above, a runner’s natural gait without instruction and training is largely to blame for the occurrence of injuries. The following explains the main principles of proper running technique. 1.

2.

4.

Building Mileage Even with proper running technique it is possible to suffer from preventable injuries if a candidate attempts to increase their training faster than their body can recover and adapt to it. The three main components of training are: 1. 2. 3.

Frequency – how often an individual runs each week. Distance – how far an individual runs in a single effort and over the whole week. Intensity – how fast an individual runs.

The rule of thumb is to add no more than 20% of any one of the three in a week and to not attempt to increase all at the same time. For example, if an individual is running 3 times a week – a six mile long slow distance run, a 3 mile continuous high intensity run, and a 4x400 high intensity interval run – their training would look like this:

Running

3.

Foot Strike – where foot contacts the ground on each step. 1. Heel-ball of foot 2. Roll to first and second toe 3. Avoid heel strike (overstriding) Stride – how the foot and leg move under the rest of the body on each step. 1. Keep stride under body 2. Avoid hard push with ball-toe. Body Angle – position of the body while running. 1. Run tall and relaxed 2. Lean forward at ankles, do not bend at waist. Arm Drive – movement of the arms in conjunction with the legs. 1. Shoulders and hands should be relaxed 2. Arm swing should be from wrist to elbow along side of body

Frequency – 3 times per week Distance – single efforts noted above, 10 miles per week total. Intensity – as noted above. Examples of building mileage: 1. 2. 3.

Add an additional run during the week, but reduce the distance of one of the other runs so that weekly mileage stays at 10. Add mileage to one or more of the existing runs by 2 miles total. Increase pace on one or all of the runs by approximately 20%.

This kind of progressive training takes lot of discipline for a zealous candidate who wants to see immediate improvements in all areas right now, but by following the guidelines consistently they will progress much farther over time than if they went too fast or too far too soon and became injured.

Running

Swimming and Water Confidence Competency in the water is vital to a candidate’s success. Unlike running though, the reason for this is not as much about injury prevention as it is developing efficiency and confidence in the water.

Swimming

In swimming, either the Combat Swimmer Sidestroke (CSS) or Freestyle Stroke, efficiency and speed comes from a combination of propulsion and streamline. Propulsion refers to the actions taken by the pull of the arms or the kick of the legs to generate forward movement. Streamline refers to an overall body position that generates the least amount of drag or resistance in the water. Candidates should use both CSS and Freestyle strokes in training. The CSS is a very efficient stroke that when done correctly allows the swimmer to conserve a good deal of energy due to the fact that optimal forward movement is the result of gliding through the water after each kick or pull, providing the swimmer with brief rest periods each stroke. When using the CSS in training, therefore, the main objective is to improve efficiency both in long distance and short high intensity efforts by improving propulsion and streamline glide. The Freestyle stroke, on the other hand, requires continuous energy production. Streamlining is still important, but there is no rest period where the swimmer is not pulling or kicking. For this reason, the Freestyle stroke is a great tool for improving overall conditioning in the water. Because most pipelines utilize swimming with fins in many evolutions, it is also beneficial for candidates to incorporate swimming with fins into their training. Swimming with fins should be done in the sidestroke position, using a flutter kick. This engages the hip flexors in the forward stroke and the hamstrings and glutes in the back stroke. The forward stroke is where most of the power is generated, so additional dryland training of flutter kicks is beneficial for strengthening and building stamina in the hip flexors.

Swimming and Water Confidence

For the NSW/NSO/AIRR candidate, there are no other areas of training where developing proper technique matters more than in swimming. In fact, progress is more a matter of refining the stroke than putting more effort into it.

Candidates should ramp up their fin swimming frequency, distance, and intensity gradually because of the additional stress that is put on the legs, particularly the hip flexors and ankles. Additional equipment that is useful for developing a strong swim stroke is the kick board, pull buoy, and hand paddles or gloves. These tools should be used by more advanced swimmers who have already developed good technique and whose bodies have adapted to the stresses of swimming.

The first step in becoming confident in the water is becoming a good swimmer. Until a candidate develops a baseline competency and is swimming 500 yards in less than 10 minutes, they should devote 100% of their time in the water to swimming. When it is appropriate to begin more advanced water confidence training, the items below provide a safe means for doing so.

Treading Water Treading water, with and without fins, helps candidates develop the techniques they’ll need to be efficient during water evolutions in their pipelines. Training should include treading water with swim bricks held in the water, above the water in one hand, and above the water in both hands. Additional implementation of swim sprints across the pool and back to continue treading also helps develop the ability to quickly transition from anaerobic to aerobic energy production.

Breathing Ladders and Over/Unders Breathing ladders are effective for candidates to develop the ability to hold their breath without swimming underwater, which is a very unsafe practice for candidates to do on their own (see Shallow Water Blackout). Breathing Ladders – Use either CSS or Freestyle. Continuously swim laps where the first lap the candidate will breath every stroke, the second lap breath every other stroke, third lap breath every third stroke, etc. When the candidate is no longer able to complete an entire lap on the rung then they should start over at the bottom. There should be no rest on the walls, which eliminates the chance that they might hyperventilate, and repeat for a prescribed amount of time (5-15 minutes). Over/Unders – Similar to breathing ladders is the Over/Under where a candidate swims either CSS or Freestyle normally across the pool and then returns with the face in the water for as long as they can on the way back.

Swimming and Water Confidence

Water Confidence

Shallow Water Black Out

Swimming and Water Confidence

Candidates should not conduct underwater breath holding, such as across or to the bottom of the pool. The reason for is that if they hyperventilate (even unknowingly), they drop the Carbon Dioxide (CO2) level in the blood. CO2 controls the feeling that they need to breath.. This can happen even when an individual is not actively trying to hyperventilate. The danger is that the hunger for air is masked by low CO2, which can mean that even though a person can feel good, they may be dangerously low on O2. When the signs of hypoxia (low O2) do hit (whether it is air hunger, tunnel vision, ringing in ears, etc.) it can be too late, especially if the person below the surface.

Strength and Conditioning The term “strength and conditioning” refers to all of the requisite training necessary to achieve competency in any endeavor. As stated above, the NSW/NSO/AIRR pipelines require a unique approach. While running, swimming, and water confidence are vital to a candidate’s overall physical readiness, it is also important that they develop the strength, stamina, and power necessary for demanding evolutions like the obstacle course, log PT, boat PT, and high intensity beat downs.

Strength Training

1. 2. 3. 4. 5.

Lift – Deadlift, Sumo Deadlift, Clean Squat – Front Squat, Back Squat, Overhead Squat Push – Push Up, Bench Press Pull – Pull Up, Bent Over Row, Upright Row Press – Overhead Press, Push Press, Jerk

Strength is developed by taking a muscle to the point of failure and allowing it to adapt. This is called the Overload Principle. Strength training generally takes the form of heavy weight, minimal sets, and low reps. It is important to warm up properly prior to strength training by doing 5 to 10 minutes of light exercise followed by focused stretching, and then a ramp up to the overload sets. It is also important to scale heavy attempts carefully to avoid injury. It’s better to increase weight slowly than to make big jumps and cause injury.

Power Training Power is the ability to rapidly accelerate. Power requires a foundation of strength, and is more about developing extremely fast firing muscle fibers than it is about developing large muscles. There are a few primary methods for developing power.

Plyometrics Muscular power and muscular strength are two different things. Plyometric exercises, also called “plyos” target fast twitch muscle fibers with the intent to improve muscular power.

Strength and Conditioning

Strength training refers the use of external resistance to build the contractile force of a muscle or group of muscles. In the case of candidate’s who are training for NSW/NSO/AIRR pipelines, strength training should focus primarily on functional movement that builds multiple muscles, as opposed to isolated movements. Functional movements fall into 5 main movements.

Muscular strength refers to how much force can be applied, but alone is not indicative of speed. Plyometric exercises train the muscles to reach maximal strength in the shortest time possible. In other words, strength plus speed equals power. Plyometric exercises utilize a short muscle lengthening phase (eccentric contraction) and an explosive take off (concentric contraction). The “amortization phase” that makes plyometrics effective, begins at the start of the lengthening phase and ends at the beginning of take-off. There should be no pause during the amortization phase.

Follow the basic rules of plyometric exercises this week to develop more power: 1. 2. 3.

Do not pause at the bottom of the movement. Contract muscle explosively. Recover between sets. Don’t rush.

Note: Plyometric exercises are intended to be used by athletes who are fit and actively involved in a training program. It is recommended that you consult a medical professional before starting a training program.

Olympic Lifting Two main lifts make up the Olympic Lifts; they are the Clean & Jerk and the Snatch. Both require explosive contraction of nearly all major muscle groups at various times tbe successful. The primary Olympic lifting movement that candidates should use is the Clean. It is a relatively easy movement to learn and will develop highly explosive muscle recruitment patterns. It is important to understand some basic Olympic lifting terminology. Clean – staring position is with bar on the ground. Body position is similar to dead lift.

Strength and Conditioning

In the example of jumping, the starting position is standing up straight; the eccentric contraction is bending at the knees and hip, lengthening the muscles of the hamstrings and glutes. The concentric phase begins as soon as the knees and hip are bent enough to allow an explosive contraction of the hamstrings and glutes. Immediate contraction at the bottom of the dip allows for optimal contraction, while pausing at the bottom of the dip drastically reduces muscle power.

Hang Clean – starting position is standing with bar held at waist level. Squat Clean – receiving position is in full squat position. Power Clean – receiving position is in ½ to ¾ squat position. Due to the explosive nature of Olympic Lifting, it is extremely important to develop technical competency before trying to lift heavy weight. Starting out at weights that may seem light allow the body to become accustomed to the movement and are still very effective at training explosive muscle contraction.

Metabolic conditioning simply means developing the ability to efficiently and effectively produce sustained anaerobic energy. In general, metabolic conditioning training is done at high intensities utilizing a broad variety of exercises and equipment. There are some general rules to metabolic conditioning, but the only real limiting factor is creativity. Here are some guidelines for metabolic conditioning training: 1. 2. 3. 4.

Time frame for high intensity exercise should be between 5 and 30 minutes. Training should consist of exercise circuits with little to no planned down time. Candidates should focus on accurate technique while pushing intensity to the limit. Running or swimming should be done in combination with other exercises, but should be done in short, all out efforts.

Strength and Conditioning

Metabolic Conditioning

Multi-Modal Training It is often beneficial for candidates to train in more than one element during a workout. This type of training is termed Multi-Modal training because it has more than one objective for the workout. An example of Multi-Modal Training is: Warm Up Jog and Stretch – 10 Minutes Run 3 Miles - Continuous High Intensity – Time Run

3 Rounds of: 10 Plyometric Push Ups (clapping push ups) 10 squat jumps Run 400 Meters 5 x 5 Overhead Presses Work up from light weight to max weight in 5 sets of 5 reps. Cool Down stretch – 10 Minutes This Multi-Modal workout utilizes some endurance running training, some sustained anaerobic met-con training, some plyometric power training, and some strength training. The total time of the workout should be about an hour.

Strength and Conditioning

3 Rounds of: 20 Push Ups 20 Squats Run 400 Meters

Environmental Concerns Training in the Heat Training in the heat can be very dangerous. The following is a list of things that effect heat transfer.

Humidity Humidity is the amount of moisture in the air. Humidity is of particular concern to aerobic exercisers whose primary cooling mechanism is perspiration evaporating. It's the evaporation of that perspiration that causes some cooling effect, not the process of perspiring itself. In other words, in water-vapor-saturated air (high humidity), there is no evaporation of perspiration, and therefore, our principle cooling mechanism is not functioning for us.

Environmental Concerns

1. Metabolic rate: The higher intensity (or speed) of exercise, the higher the core body temperature becomes over time of exercise. That's why short sprint events in hot weather are much less risky than endurance events. One measure of metabolism is heat (calories) expended. 2. Temperature: Environmental temperature affects the temperature gradient. 3. Hydration: Candidates must be able to freely perspire to enjoy the cooling effect of evaporation. Dehydration is dangerous! 4. Humidity: Evaporation rate (therefore, cooling rate) is reduced as the relative humidity rises. See more on humidity below. 5. Clothing: Candidate’s clothing must not hinder the heat-loss mechanism of radiation. We don't want to stop heat from being transferred from our skin surface to the environment. 6. Fitness: The unfit, and some special populations like children, will not be ready or able to affect the cooling mechanism of adequate perspiration. The obese also will also be less able to enjoy heat-loss, as they wear more naturally insulating adipose tissue like excess clothing. 7. Medical Risks: General effects of aging. Alcohol or other drug abuse. Chronic illness, such as diabetes or blood-vessel disease. Recent illness involving fluid loss from vomiting or diarrhea. 8. Acclimatization: It is possible to train ourselves to be more tolerant of heat, by improving our physiological heat-loss mechanisms.

Heat Index The heat index combines air temperature and relative humidity to determine an apparent temperature, or how hot it actually feels. Think of it as you do a wind-chill index. High heat-index days can be health and life threatening even to the non-exerciser. Imagine how much riskier internal heat-producing aerobic endurance activities are, when one starts out in a heat-hazardous environment.

Risk Assessment Use the chart below to identify potentially dangerous training conditions.

Environmental Concerns

Relative humidity can be found by visiting the website http://www.wunderground.com

Part 3 NSW/NSO/AIRR Training Program The following provides a continuum of training for NSW/NSO/AIRR Candidates can use to optimally prepare for success.

Initial PST

STEP 2

Use PST Training Program

STEP 3

Earn NSW/NSO/AIRR Contract

STEP 4

Use 12 Week NSW/NSO/AIRR Program

STEP 5

Conduct NSW/NSO/AIRR Assessment

STEP 6

Individual Assessment Based Training

NSW/NSO/AIRR Training Program

STEP 1

NSW/NSO/AIRR

Swim (500)

9:04

Push ups

101

PST Training program

Sit ups Pull ups Run (1.5 mi)

86 12 9:29

Swim 6x50 Warm up Tech Drills 200 3:26 300 5:26 400 7:58 2x100 Cool Down

6x50 Warm up Intervals 4x100 Intervals 4x50 Intervals 10x25 2x100

DAY 6

Day 5

Day 4

Day 3

Day 2

Day 1

Scores

6x50 Warm up 200 400 600 2x100

Tech Drills 1:59 0:59 0:29 Cool Down

Input your scores into the yellow boxes to the left to populate the training schedule.

Push Ups Sit Ups Pull Ups Regular 126 Flutter Kicks 86 Diamond 51 Sit-ups 86 Wide 76 Leg Levers 86 Tricep 25 Abdominal Stretch Chest and Tri Stretch Sit-ups (4 sets) 29 4 Sets 6 Sit-ups (2 sets) 43 2 Sets 12 Sit-ups (4 sets) 29 4 Sets 6 Back and Bicep Abdominal Stretch Stretch Regular (4 sets) 40 Sit-ups (4 sets) 34 Tricep (2 sets) 40 Flutter Kks (2 sets) 43 Regular (4 sets) 40 Sit-ups (4 sets) 34 Wide(2 sets) 40 Flutter Kks (2 sets) 43 Chest and Tri Stretch Abdominal Stretch Flutter Kicks 86 Pyramid to: Sit-ups 86 8 Leg Levers 86 Strict Form Back and Bicep Abdominal Stretch Stretch Regular (4 sets) 34 Sit-ups (4 sets) 29 Regular (2 sets) 51 Sit-ups (2 sets) 43 Regular (2 sets) 34 Sit-ups (2 sets) 29

Tech Drills 3:37 7:15 10:52 Chest and Tri Stretch Cool Down

Run

Warm up 1200 (.75 mi) 2400 (1.5 mi) 4800 (3 mi) Cool Down

15:00 4:16 9:29 20:23 5:00

Warm up 8x200 on: 6x400 on: 4x200 on: Cool Down

15:00 1:11 2:22 1:11 5:00

Warm up 4x400 on: 3x800 on: 2x1200 on: Cool Down

15:00 1:44 3:57 7:06 5:00

Abdominal Stretch Flutter Kicks (1 set) 86 2 sets 17 Sit-ups (1 set) 86 2 sets 16 Flutter Kicks (2 sets) 65 2 sets 14 Sit-ups (2 sets) 65 Back and Bicep Stretch Abdominal Stretch OFF Day 7

NSW/NSO/AIRR Training

Week 1 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

Guerilla Camp

Eureka!

The Chase

Salty Dog

Hard Day in the Woods

Equipment Soccer or Football Field

50lbs

Kettlebell

Pull Up Bar 50lbs Kettlebell PVC or Dowel 45lbs Barbell 25lbs Plates Running Shoes or Boots Pool 50lbs Kettlebell 20" Box 30lbs x 2 Dumbbells Pool Pull Up Bar

25lbs

Backpack

50lbs

Sandbag

Personal Notes

Scores

Time:____________

Time:____________

Time:____________

Time:____________

Time:____________

Guerilla Camp 1

2

3

4

4 Rounds of Run Width of Field

25 Squats 4 Rounds of

Run Width of Field

25 Push ups 4 Rounds of

Run Width of Field

25 Sit ups

4 Rounds of Kettlebell Waiters Carry across field (switching arms) FOR TIME

1st 2nd

5 Rounds 10 Kettlebell Swings

20 Sit Ups 5 Rounds

10 Sumo Deadlift High Pull

20 Sit Ups

Training Objectives

This is a full body workout that should start out relatively easy and get more difficult as you progress. Run easy on the first four elements and perform each set of exercises in a single set. If you want to increase the effectiveness of this workouts physical and mental stimulus, push your limits on the runs.

Special Notes

Coaches Comments

Take a kettlebell to a soccer or football field and use the width only. Running the width of the field means to run from sideline to sideline.

EUREKA! 1

10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats

2

3 Rounds 10 Deadhang Pull Ups 10 Romainian Deadlifts (barbell only)

3

3 Rounds 10 L-Pull Ups 5 Rom Deadlifts Right Leg / 5 Rom Deadlifts Left Leg (barbell only)

FOR TIME 4

5

3 Rounds 5 Hang Squat Clean 95lbs 10 Kettlebell Swings 15 Box Jumps Swim 1000 Meters for time

Training Objectives

The first three elements of this workout are a warmp up and are not to be timed. Work the full range of motion in each of the exercises as a buildup to the timed elements in 4 and 5.

Special Notes

Coaches Comments

This workout calls for the use of a barbell, however you can substitute a 50lb Kettlebell for the Romanian Deadlifts. Substitute 5 KB Hang Squat Cleans on the right and 5 on the left for the 95lb HSC.

The Chase Trail Run (Road is OK but not preferred)

15 Min

Moderate Intensity (you can talk but not in full sentences)

10 Min

High Intensity (you're down to single words only)

5 Min

All Out! (you can't hardly breath, much less say anything)

Turn around - The chase is on - Negative Split (Post the difference)

Training Objectives

Develop competence in running at different energy outputs. Trail running also requires coordination in moving over rocky and hilly terrain.

Special Notes

Coaches Comments

Run off road where there are hills and obstacles. A single track mountain bike trail is perfect.

Salty Dog 4 Rounds 1

10 Sumo Deadlift High Pull 5 Kettlebell Swings Right Side 5 Kettlebell Swings Left Side Swim 500 Y/M / 50 Push Ups / 50 Flutter Kicks

2

Swim 350 Y/M / 35 Push Ups / 35 Flutter Kicks Swim 200 Y/M / 20 Push Ups / 20 Flutter Kicks 5 Rounds

3

10 Dead Hang Pull Ups 10 Dumbbell Overhead Press

Training Objectives

This is a smoker. Push the pace all the way through.

Special Notes

Coaches Comments

Time the full workout. Set up prior to starting to eliminate downtime.

Hard Day in the Woods 1

Run 1 Mile - No Backpack

2

Run 1 Mile - Backpack

3

25 Squats with Sandbag or KB on Right Shoulder 25 Squats with Sandbag or KB on Left Shoulder

4

Run 1 Mile - No Backpack

5

Run 1 Mile - Backpack

6

25 Squats with Sandbag or KB on Right Shoulder 25 Squats with Sandbag or KB on Left Shoulder

Training Objectives

Develop competency and speed in moving over land with with and without weight.

Special Notes

Coaches Comments

Trail terrain is preferred for this workout, but due to the need to drop the backpack and weight to run, it may be necessary to use a track.

NSW/NSO/AIRR Training

Week 2 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

Maximus

Reno 911

The Pursuit

Swimming with Angie

Full Mission Profile

Equipment Pool 35lbs

Kettlebell

Pull Up Bar 35lbs

Pull Up Bar Running Shoes or Boots Pool

Dumbbells

35lbs Backpack Pull Up Bar Barbell 2 x 25lbs Plates 2 x 50lbs Plates BDU Pants and Boots

Notes

Personal Metric

Time:____________

Time:____________

Time:____________

Time:____________

See Mission Sheet for Time Limit

Maximus

1

10 - 8 - 6 - 4 - 2 Overhead Kettlebell Windmills (Left Arm) Overhead Kettlebell Windmills (Right Arm) Kettlebell Swings

2

3 Rounds 50 Push Ups 50 Sit Ups 50 Squats

3

Run 3 Miles

4

50 Pull Ups

Training Objectives

This is a full body workout that should start out relatively easy and get more difficult as you progress.

Special Notes

Coaches Comments

Take as few breaks as absolutely necessary, remembering that mental strength comes from pushing past perceived physical limitations.

Reno 911 1

Swim 1000 Y/M

2

3 Rounds 10 Dead Hang Pull Ups 10 Thrusters (30lbs Dumbbells) 10 Knees to Elbows

3

2 Rounds 50 Walking Lunges (25 each leg) Walk back to start

4

50 - 40 - 30 - 20 - 10 Squat Push Up

5

Swim 1000 Y/M

Training Objectives

Develop competency in full body movement, while increasing the intensity of the workout and maintaining good form.

Special Notes

Coaches Comments

Don't rush through this workout. Maintain good form and ensure that full range of motion is performed on all exercises.

The Chase Trail Run (Road is OK but not preferred)

15 Min

Moderate Intensity (you can talk but not in full sentences)

10 Min

High Intensity (you're down to single words only)

5 Min

All Out! (you can't hardly breath, much less say anything)

Turn around - The chase is on - Negative Split (Post the difference)

Training Objectives

Develop competence in running at different energy outputs. Trail running also requires coordination in moving over rocky and hilly terrain.

Special Notes

Coaches Comments

Run off road where there are hills and obstacles. A single track mountain bike trail is perfect.

Swimming with Angie 1

100 Pull Ups

2

Swim 500 Y/M

3

100 Push Ups

4

Swim 500 Y/M

5

100 Sit Ups

6

Swim 500 Y/M

7

100 Squats

8

Swim 500 Y/M

Training Objectives

This is a smoker. Push the pace all the way through.

Special Notes

Coaches Comments

Time the full workout. Set up prior to starting to eliminate downtime.

Full Mission Profile Insert

Run 1 mile with 35lb Rucksack

Contact #1

4 Rounds of: 10 Burpees with Rucksack 10 Pull Ups with Rucksack

Actions at Objectiv e

Complete 100 of each in any order or combonation Deadlifts (95lbs) Push Press (65lbs) Sumo Deadlift High Pull (65lbs) Thrusters (45lbs)

Contact #2

4 Rounds of: 10 Burpees with Rucksack 10 Pull Ups with Rucksack

Extract

Run 1 mile with 35lb rucksack

Special Notes

Mission Window

Coaches Comments

1:05:00

Mission from insert to extract.

Escape and Evasion Plan (if you go over time limit)

50 Burpees (no rucksack)

Push the body and mind to overcome challenges and meet tough deadlines. Wear BDU pants and boots for this workout. You must wear a t-shirt, but do not need to wear a field BDU top. Do not wear rucksack during "actions at the objective"

NSW/NSO/AIRR Training

Week 3 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

Monkey and a Football

Hurry Up!

R - S -R

Fire in the Gut

Murph

24" Box

Mile Distance

35lb Kettlebell

Pull Up Bar

50lb Kettlebell

20lbs Vest or Pack

Time:____________

Time:____________

Equipment Pool 35lbs

Pool

Kettlebell Pull Up Bar

2 mile known distance

Personal Notes

Scores

Time:____________

Time:____________

Time:____________

(c) 2008 Brass Ring Adventures All rights reserved

Monkey and a Football

1

40 - 30 - 20 - 10 Push Ups Sit Ups Kettlebell Swings

2

5 Rounds of: 5 Pistols Left Leg 5 Pistols Right Leg 5 Handstand Push Ups

3

Run 3 Miles

Special Notes

Training Objectives

Coaches Comments

Work each phase of the workout separately. Phase 1 should be a good warmup. Phase 2 should require strength and balance. Time Phase 3.

Phase 2 should not be rushed so that you can effectively practice good form and full range of motion. Pistols are one legged squats. Do a internet search if you need to see an example.

Hurry Up! Swim 500 Yards or Meters / 50 Push Ups / 50 Flutter Kicks Swim 400 Yards or Meters / 40 Push Ups / 40 Flutter Kicks

1

Swim 300 Yards or Meters / 30 Push Ups / 30 Flutter Kicks Swim 200 Yards or Meters / 20 Push Ups / 20 Flutter Kicks

Swim 100 Yards or Meters / 10 Push Ups / 10 Flutter Kicks

2

50 Dead Hang Pull Ups 100 Squats # of sets for Pull Ups___________ # of Sets for Squats____________

Special Notes

Training Objectives

Coaches Comments

Develop competency in swimming and anaerobic exercise.

Move through Phase 1 without breaks. In Phase 2 try for as few sets as possible.

Run - Swim - Run Get everything ready prior to the workout to limit wasted time on transitions

1

Run 2 Miles

2

Swim 2000 Yards or Meters

3

Run 2 Miles

REDLINE THE WHOLE WAY

Training Objectives

Develop competence in running and swimming

Special Notes

Coaches Comments

Again, REDLINE THE WHOLE WAY!

Fire in the Gut 100 Sit Ups 100 Flutter Kicks 1 100 Leg Levers 100 Box Jumps

5 Rounds for time of: 5 KB Sit Ups Right Side 2

5 KB Sit Ups Left Side 10 KB Swings 10 Sumo Deadlift High Pulls

Special Notes

Training Objectives

Coaches Comments

This is a really tough Core workout.

Phase 1 cannot be mixed up. Phase 2 - Use light KB for sit ups and heavy KB for Swings and SDHP.

Murph

1

Run 1 Mile

2

With a 20lb Vest or Pack 100 Pull Ups 200 Push Ups 300 Squats

3

Run 1 Mile

Mission Window

Time the entire Workout to push yourself mentally throughout. Make transitions smooth so you go from aerobic to anaerobic quickly.

Special Notes

Coaches Comments

You can mix up the pull ups, push ups, and squats. I suggest doing 10 sets of 10 pull ups, 20 push ups, and 30 squats.

NSW/NSO/AIRR Training

Week 4 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

"On Your Feet!"

Lost at Sea

R-S-R

Cannon Ball

Full Mission Profile

Equipment 35lbs Kettlebell PVC Stick

30lbs Dumbbells

Pool Pool

35lbs Kettlebell 3 mile known distance

53lbs Kettlebell

53lbs Kettlebell Pull Up Bar

Personal Notes

Scores

Time:____________

Time:____________

Time:____________

Time:____________

See Mission Sheet for Time Limit

"On Your Feet!"

1

Run 1.5 Miles

2

50 - 35 - 20 Push Ups Kettlebell Swings Lunges Overhead Squats Sumo Deadlift High Pulls

3

Run 1.5 Miles

Training Objectives

Coaches Comments

Push hard through this workout. Start off fast and don't let up. Hit the wall early and hard in order to engage the mental factor.

Special Notes

Use medium KB for Swings Count each lunge as a rep Use PVC for Overhead Squats Use Heavy Kettlebell for SDHP

Lost at Sea

Swim 2000 Yards or Meters for Time

Special Notes

Training Objectives

Coaches Comments

Push the envelope of your aerobic capacity. No Fins.

Swim continuously using Combat Swimmer Sidestroke, Freestyle, or a combination of both. When using CSS, alternate sides each time.

Run - Swim - Run Get everything ready prior to the workout to limit wasted time on transitions

1

Run 3 Miles

2

Swim 1000 Yards or Meters

3

Run 3 Miles

REDLINE THE WHOLE WAY

Training Objectives

Develop competence in running and swimming

Special Notes

Coaches Comments

Set up equipment before starting to make transitions quick and efficient.

Cannon Ball 5 Rounds of: 10 KB Clean and Press Right Side 1

20 squats (with Kettlebell) 10 KB Clean and Press Left Side 20 squats (with Kettlebell)

50 KB Snatch Right Arm 25 KB Push Press Right Arm 2 50 KB Snatch Left Arm 25 KB Push Press Left Arm

Special Notes

Training Objectives

Coaches Comments

This is a physically and mentally tough workout. If you want to take a break, keep going until you NEED to take a break.

Time the entire workout. Use medium KB for C&P / Snatch / and Push Press. Throughout this workout, think LOG PT!

OPERATION: HASTY RESCUE Insert

Max Time 20 Minutes

5 Rounds of Run 400 Meters 10 Kettlebell Swings 10 Thrusters 10 Pull Ups

Actions at Objective

100 Burpees

Extract

Run 1 mile with 35lbs Add 10lbs for each minute over the 20 minute Insert

Special Notes

Mission Window

Coaches Comments

20 Min

Time to Finish Insert

Penalty

Add 10lbs for each minute over 20 minutes on the insert - to be carried on the extract.

The longer it takes you to get to the Objective, the more weight you'll have to carry out.

NSW/NSO/AIRR Training

Week 5 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

"Stoned"

Lost at Sea w/ Fins

R-S-R

Jenni

Full Mission Profile

Dumbbells Pull Up Bar

PVC or Dowell

Equipment Dumbbells Pull Up Bar

Pool Pool

Barbell Pull Up Bar

1 mile known distance

Barbell

Rowing Machine

Personal Notes

Scores

Time:____________

Time:____________

Time:____________

Time:____________

See Mission Sheet for Time Limit

Stoned Ladder to 10 (counting by 1) Dumbbell Complex Pull Up

Run 6 miles or 40 minutes - whichever comes first

Deadlift 5 x 5 @ 135 5 x 5 @ 185 5 x 5 @ 225

Training Objectives

Coaches Comments

Multimodal workloads and energy requirements result in capacity across a broad range.

Special Notes

Dumbbell Complex (Push Up, Dead Lift, Front Squat, Overhead Press). Do 1 of each followed by a pull up, then 2 of each followed by 2 pull ups, etc. Run fast and hard. See how close you can get to making the 6 miles in the time. Stretch out a little after the run before starting the Deadlifts. Scale down the deadlifts as necessary to be Heavy / Heavier / Heaviest, but do not go over the prescribed weights.

Lost at Sea with Fins

10 x Swim 25 Y/M as fast as possible + 10 Muscle Ups on Side of Pool (this should take less than 10 minutes)

Fin Swim 2000 Yards or Meters

Special Notes

Training Objectives

Coaches Comments

Push the envelope of your anaerobic and aerobic capacity.

Use Freestyle stroke for the 10 x 25. Swim continuously using Combat Swimmer Sidestroke for the 2000. Alternate sides each time.

Run - Swim - Run Do this TWO TIMES. Time each separately.

1

Run 1 Mile

2

Swim 500 Yards or Meters

3

Run 1 Mile

REDLINE THE WHOLE WAY

Special Notes

Training Objectives

Coaches Comments

Develop competence in running and swimming

Go all out on the first effort. Really swing for the fence. Rest afterward for 15 to 20 minutes and do it again. Imagine on the second effor that you are competing with the first time. Do not fail.

Jenni 5 Rounds of 5 Reps of each Dumbbell Complex (5 push up, 5 DL, 5 FS, 5 OHP) Pull Up

50 Thruster with 45lb Barbell

Overhead Press 20 @ 95lbs 15 @ 115lbs 10 @ 135lbs 4 Rounds of Swim 250 Yards or Meters 50 Squats

Training Objectives

Push the pace on all elements except the Overhead Presses. Take your time with those to recover between sets.

Special Notes

Coaches Comments

Do your squats on a towel so you don't slip and break your neck.

OPERATION: DOUBLE TAP 2 Rounds Run 400 Meters 50 Overhead Squats (with PVC)

Insert

5 Rounds 10 Pull Ups 10 Burpees Run 400 Meters Rest 15 Minutes

Actions at Objective

Next Target

Run 4 Miles

Actions at Objective

4 Rounds 5 Tuck Jumps 10 Mountain Climbers (4 count exercise) 20 Sit Ups

Extract

Run 1 Mile

Special Notes

Mission Window

Coaches Comments

1:30:00

Mission completion from insert to extract.

In this FMP the instructions to rest 15 minutes is not optional, even though the rest time counts towards the total mission time.

NSW/NSO/AIRR Training

Week 6 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

Log Jam

Hurry Up!

Eureka!

Fire in the Gut

Swim

Equipment Pull Up Bar

45lbs Bar

Pool

Pull Up Bar

Pull Up Bar 45lbs Barbell 25lbs Plates 50lbs Kettlebell 20" Box Pool

35lbs Kettlebell 50lbs Kettlebell

Pool

24" Box

Personal Notes

Scores

Time:____________

Time:____________

Time:____________

Time:____________

Time:_____________

Log Jam

1

40 - 30 - 20 - 10 Flutter Kicks Sit Ups Leg Levers

2

Ladder to 10 : 20 : 30 (max time 15 minutes) 1 - Dead Hang Pull Up 2 - Overhead Press (45lbs) 3 - Push Ups

3

Run 3 miles Rest 3 minutes Run 2 miles Rest 2 minutes Run 1 mile

Training Objectives

Work each phase of the workout separately. Phase 1 should be a good warmup. Phase 2 should require strength and balance. Time Phase 3.

Special Notes

Coaches Comments

Add the time for the runs together. Don't include the rest time. Record your total time on the overview page.

Hurry Up! Swim 500 Yards or Meters / 50 Push Ups / 50 Flutter Kicks Swim 400 Yards or Meters / 40 Push Ups / 40 Flutter Kicks

1

Swim 300 Yards or Meters / 30 Push Ups / 30 Flutter Kicks Swim 200 Yards or Meters / 20 Push Ups / 20 Flutter Kicks

Swim 100 Yards or Meters / 10 Push Ups / 10 Flutter Kicks

2

50 Dead Hang Pull Ups 100 Squats # of sets for Pull Ups___________ # of Sets for Squats____________

Training Objectives

Develop competency in swimming and anaerobic exercise.

Special Notes

Coaches Comments

Move through Phase 1 without breaks. In Phase 2 try for as few sets as possible.

Eureka! 1

10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats

2

3 Rounds 10 Deadhang Pull Ups 10 Romainian Deadlifts (barbell only)

3

3 Rounds 10 L-Pull Ups 5 Rom Deadlifts Right Leg / 5 Rom Deadlifts Left Leg (barbell only)

FOR TIME 4

5

3 Rounds 5 Hang Squat Clean 95lbs 10 Kettlebell Swings 15 Box Jumps Swim 1000 Y/M

Special Notes

Training Objectives

Coaches Comments

The first three elements of this workout are not to be timed. Work the full range of motion in each of the exercises as a buildup to the timed elements in 4 and 5.

This workout calls for the use of a barbell, however you can substitute a 50lb Kettlebell for the Romanian Deadlifts. Substitute 5 KB Hang Squat Cleans on the right and 5 on the left for the 95lb HSC.

Fire in the Gut 100 Sit Ups 100 Flutter Kicks 1 100 Leg Levers 100 Lunges (4 count exercise)

5 Rounds for time of: 5 KB Sit Ups Right Side 2

5 KB Sit Ups Left Side 10 KB Swings 10 Box Jumps

Training Objectives

This is a really tough Core workout.

Special Notes

Coaches Comments

Phase 1 cannot be mixed up. Phase 2 - Use light KB for sit ups and heavy KB for Swings and SDHP.

Swim

Swim 2000 Yards (No Fins)

Special Notes

Mission Window

Coaches Comments

40 min

Max Time Allowed

For every minute over the time limit - add 100 yards.

Use Combat Swimmer Sidestroke. Swim on both sides.

NSW/NSO/AIRR Training

Week 7 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

Aqua Murph

Turkish AMRAP

Push

10,000 Meters

Chelsea

Equipment Pool Pull Up Bar

Pull Up Bar 35lbs Kettlebell

Pull Up Bar

Known 10K distance Pool

20lbs Vest or Pack

Personal Notes

Scores

Time:____________

Rounds:__________

Time:____________

Time:____________

Rounds:___________

Aqua Murph

1

Swim 500 Yards or Meters

2

With a 20lb Vest or Pack 100 Pull Ups 200 Push Ups 300 Squats

3

Swim 500 Yards or Meters

Special Notes

Training Objectives

Coaches Comments

Time the entire Workout to push yourself mentally throughout. Make transitions smooth so you go from aerobic to anaerobic quickly.

You can mix up the pull ups, push ups, and squats. Recommend doing 10 sets of 10 pull ups, 20 push ups, and 30 squats.

Turkish AMRAP

As Many Rounds as Possible in 20 Minutes of:

5 Turkish Get Ups on Right Side

5 Turkish Get Ups on Left Side

5 Handstand Push Ups

Special Notes

Training Objectives

Coaches Comments

Build strength in the core and shoulders. Work on body control.

Don't hurry through this workout if your technique sucks. If it doesn't count, don't count it. Conduct web search for Turkish Get Ups if necessary.

Push 1

Dead Hang Pull Up Ladder to 10

2

Run 2 Miles

3

100 Push Ups 100 Sit Ups 100 Flutter Kicks 100 Squats

4

Run 2 Miles

5

Dead Hang Pull Up Ladder to 10

Training Objectives

This workout is a push. Time the whole thing to and compare the 2nd run and pull up ladder to the first. Set the bar high and clear it.

Special Notes

Coaches Comments

Redline!

10,000 Meters

Run 10K (6.2 miles) for time

Training Objectives

Get faster at running.

Special Notes

Coaches Comments

Shoot for a great 10K time by working on technique and pushing your limits.

Chelsea Max Rounds in 20 Minutes of:

5 Pull Ups

10 Push Ups

15 Squats

Continuous Swim for 20 Minutes

Mission Window

Set your timer for 20 minutes and do as a many rounds as you can before the time runs out.

Special Notes

Coaches Comments

You must complete all exercises in the order they appear.

NSW/NSO/AIRR Training

Week 8 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

Hurry Up!

Faster…FASTER!

Long and Strong

Maximus

Full Mission Profile

Equipment Pool

Pool

Medium Dumbbells Known 15K (9.3 Mile) Distance

Pull Up Bar

35lbs

Kettlebell

Pull Up Bar

30lbs Dumbbells 35lbs Kettlebell Pull Up Bar

Personal Notes

Scores Phase I:___________ Time:___________ Phase II:___________

Time:____________

Time:____________

Time:_____________

Hurry Up! Swim 500 Yards or Meters / 50 Push Ups / 50 Flutter Kicks

Swim 400 Yards or Meters / 40 Push Ups / 40 Flutter Kicks

1

Swim 300 Yards or Meters / 30 Push Ups / 30 Flutter Kicks

Swim 200 Yards or Meters / 20 Push Ups / 20 Flutter Kicks

Swim 100 Yards or Meters / 10 Push Ups / 10 Flutter Kicks

2

50 Dead Hang Pull Ups 100 Squats # of sets for Pull Ups___________ # of Sets for Squats____________

Special Notes

Training Objectives

Coaches Comments

Develop competency in swimming and anaerobic exercise.

Move through Phase 1 without breaks. In Phase 2 try for as few sets as possible.

Faster…FASTER! 4 Rounds for time of: 10 Overhead Press 1 10 Dead Hang Pull Ups Run 400 Meters Rest 10 Minutes 4 Rounds for time of: 15 Push Press 2 15 Kipping Pull Ups Run 400 Meters

Training Objectives

High Metabolic Conditioning workout. The first 4 rounds focus more on strength. The second 4 rounds focus on energy sustainment.

Special Notes

Coaches Comments

Take a break between phases to recover. Even though there are more reps in phase 2, the rapid movements will allow you to compete with the time from the phase 1. Time both phases separately.

Long and Strong

Run 15 K (9.3 miles)

Training Objectives

Develop greater aerobic capacity and running technique.

Special Notes

Coaches Comments

Focus on your running technique.

Maximus

1

10 - 8 - 6 - 4 - 2 Overhead Kettlebell Windmills (Left Arm) Overhead Kettlebell Windmills (Right Arm) Kettlebell Swings

2

3 Rounds 50 Push Ups 50 Sit Ups 50 Squats

3

Run 3 Miles

4

50 Pull Ups

Special Notes

Training Objectives

Coaches Comments

This is a full body workout that should start out relatively easy and get more difficult as you progress.

Take as few breaks as absolutely necessary, remembering that mental strength comes from pushing past perceived physical limitations. Conduct web search on Turkish Get Ups if necessary.

OPERATION: UP IN SMOKE Insert

Swim 500 Yards or Meters Run 1 Mile

Contact

3 Rounds of: 10 Burpees 10 Pull Ups

Actions at the Objective

21 - 15 - 9 of: Thrusters Pull Ups Kettlebell Swings

Extract

Run 2 Miles

Special Notes

Mission Window

Coaches Comments

1 Hour

Mission completion from insert to extract.

Escape and Evasion Plan (if you go over 1 hour)

50 Burpees / 50 Squats / 50 Push Ups / 50 Sit Ups / 50 Pull Ups

Push the body and mind to overcome challenges and meet tough deadlines. If you go over, you're on E&E.

NSW/NSO/AIRR Training

Week 9 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

R-T-R

Easy Day

No Rest

Out to Sea

It's All About You

Pool

Barbell and Weights

Time:____________

Time:_____________

Equipment Track or Known 2mi Distance

Barbell

Pool Track or Known 400 Meter Distance Pull Up Bar

Personal Notes

Scores

Time:____________

500 CSS Time:______

Rounds:___________

Run - Thrust - Run

Run 2 Miles

100 Barbell Thrusters (45lbs) - or 25lbs dumbbells -

Run 2 Miles

Training Objectives

Aerobic development in the run at the beginning and end.

Special Notes

Coaches Comments

Run like you mean it. This is not supposed to be a jog. You will need to be in an primarily aerobic state though, so get good at knowing where the line is between aerobic and anaerobic..

Easy Day 5 Sets

50 Yard Swim Sprints

On -

1:30

10 Sets

25 Yard Swim Sprints

On -

0:45

500 Yard CSS for Time

50 Dead Hang Pull Ups 100 Push Ups 150 Sit Ups 200 Flutter Kicks

Training Objectives

Develop speed in swimming - through intervals.

Special Notes

Coaches Comments

Swim as hard as you can on the intervals. The more time you have to rest, the faster you can go on the next one.

No Rest

Max Rounds in 30 Minutes:

Run 400 Meters

10 Burpees

Training Objectives

High metabolic demand. Push past the physical barrier of pain to tap into the warrior within.

Special Notes

Coaches Comments

Keep track of how long it's taking you to do each round. After the bar is set in the first few rounds, don't fall off the pace.

Out to Sea

Swim 3000 Yards or Meters with Fins

Training Objectives

Become more efficient at swimming with fins by focusing on technique and pushing the pace.

Special Notes

Coaches Comments

Start at a moderate pace and then try to increase it as you swim. Breaks are not authorized.

It's All About You Ladder to 10 (in increments of 1) of:

Deadlift (Your Bodyweight)

Back Squat (.75 of Your Bodyweight)

Overhead Press (.5 of Your Bodyweight)

Special Notes

Training Objectives

Coaches Comments

This workout is a full body strength builder. Don't rush through it at the expense of good movement.

It is best to have 3 separate bars to work with, but if you don't, then do all of your deadlifts, then all of your backsquats, then all of your overhead presses. This is not ideal.

NSW/NSO/AIRR Training

Week 10 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

"Stoned"

Lost at Sea w/ Fins

R-S-R

Jenni

Speed

Equipment Dumbbells Pull Up Bar

Pool Pool

Dumbbells Pull Up Bar Barbell

Track

1 mile known distance

Barbell

Rowing Machine

Personal Notes

Scores 1st 400:___________ 2nd 400:___________ Time:____________

Time:____________

Time:____________

Time:____________ 3rd 400:___________ 4th 400:___________

Stoned Ladder to 10 (counting by 1) Dumbbell Complex Pull Up

Run 6 miles or 40 minutes - whichever comes first

Deadlift 5 x 5 @ 135 5 x 5 @ 185 5 x 5 @ 225

Training Objectives

Coaches Comments

Multimodal workloads and energy requirements result in capacity across a broad range.

Special Notes

Use 35lbs for the Dumbbell Complex Run fast and hard. See how close you can get to making the 6 miles in the time. Stretch out and recover after the run before starting the Deadlifts. Scale down the deadlifts as necessary to be Heavy / Heavier / Heaviest, but do not go over the prescribed weights.

Lost at Sea with Fins

10 x Swim 25 Y/M as fast as possible + 10 Muscle Ups on Side of Pool (this should take less than 10 minutes)

Fin Swim 2000 Yards or Meters

Training Objectives

Push the envelope of your aerobic capacity.

Special Notes

Coaches Comments

Swim continuously using combat swimmer sidestroke. Alternate sides each time.

Run - Swim - Run (x 2) Do this TWO TIMES. Time each separately.

1

Run 1 Mile

2

Swim 500 Yards or Meters

3

Run 1 Mile

REDLINE THE WHOLE WAY

Special Notes

Training Objectives

Coaches Comments

Develop competence in running and swimming

Go all out on the first effort. Really swing for the fence. Rest afterward for 15 to 20 minutes and do it again. Imagine on the second effor that you are competing with the first time. Do not fail.

Jenni 5 Rounds of 5 Reps of each Dumbbell Complex (5 push up, 5 DL, 5 FS, 5 OHP) 5 Pull Up

50 Thruster with 45lb Barbell

Overhead Press 20 @ 95lbs 15 @ 115lbs 10 @ 135lbs 4 Rounds of Row 250 Meters 50 Squats

Special Notes

Training Objectives

Coaches Comments

This is a physically and mentally tough workout.

Time the entire workout. Go all out on all elements except the Overhead Presses, where you will recover between sets.

Speed Run

2 Miles

Easy Intensity (you can talk but not in full sentences)

1 Mile

Moderate Intensity (you're down to single words only)

4 x 400 meters

High intensity intervals. Rest for 1 minute after each.

Special Notes

Training Objective

Coaches Comments

Develop better technique and speed in your running.

Work on technique in the first two efforts (2 mile and 1 mile). The 400 Meter sprints are all about speed. Go as fast as you can on each of them. Rest for at least 1 minute between efforts. Start out fast on the first effort and try to maintain the speed on the next three.

NSW/NSO/AIRR Training

Week 11 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

Running with Angie

Lost at Sea

The Long Way Home

Huh?

Murph

Pool

Mile Distance

Equipment Pool Pull Up Bar

Pool

Barbell Road or Trail Pull Up Bar

Pull Up Bar 20lbs Vest or Pack

Personal Notes

Scores

Time:____________

Time:____________

Time:____________

Time:____________

Time:_____________

Running With Angie 100 Pull Ups Run 1 Mile 100 Push Ups Run 1 Mile 100 Sit Ups Run 1 Mile 100 Squats Run 1 Mile

Training Objectives

Coaches Comments

Work through anaerobic and aerobic activities at high intensity.

Special Notes

Do all 100 reps of each exercise before moving on to the run Push the pace in all exercises, including the runs. Time the entire workout. Note the time on each of your runs, if you can.

Lost at Sea

Tread Water for 10 Minutes

Swim 2000 Yards (No Fins)

Special Notes

Training Objectives

Coaches Comments

Become comfortable in the water while pushing the envelope of your aerobic capacity.

Swim continuously using Combat Swimmer Sidestroke and/or Freestyle. Alternate sides each time on CSS.

The Long Way Home Time the whole workout

1

Swim 4000 Yards or Meters with Fins

2

Run 6 Miles

Training Objectives

Develop Endurance.

Special Notes

Coaches Comments

This is a long one. Use the time in the pool to work on technique with fins.

Huh? Swim 1500 Yards or Meters with Fins

Run 1.5 miles

5 Rounds of: 20 Thrusters with 45lbs 10 Dead Hang Pull Ups Run 400 Meters

Training Objectives

Multi Modal training - develop endurance and stamina at various energy levels.

Special Notes

Coaches Comments

Time the entire workout. Transition quickly from one thing to another. If possible, break out times of each event.

Murph

1

Run 1 Mile

With a 20lb Vest or Pack 2

100 Pull Ups 200 Push Ups 300 Squats

3

Run 1 Mile

Training Objective

Time the entire Workout to push yourself mentally throughout. Make transitions smooth so you go from aerobic to anaerobic quickly.

Special Notes

Coaches Comments

You can mix up the pull ups, push ups, and squats by doing 10 sets of 10 pull ups, 20 push ups, and 30 squats.

NSW/NSO/AIRR Training

Week 12 Workout #1

Workout #2

Workout #3

Workout #4

Workout #5

Thirty-Something

Quickie

Wet Behind the Ears

The Basics

Tribute to Murph

Pull Up Bar

Pull Up Bar

Time:____________

Time:_____________

Equipment Pull Up Bar

45lbs Dumbbells Pool

Track or Trail 15lbs Dumbbells

53lbs Kettlebell

Personal Notes

Scores

Time:____________

Time:____________

Time:____________

Thirty-Something Run 1 Mile Thirty x Three Run 1200 Meters Thirty x Two Run 800 Meters Thirty x 1 Run 400 Meters 30 Dead Hang Pull Ups

Training Objectives

Coaches Comments

Stamina / Endurance / Strength

Special Notes

"Thirty" consists of overhead pressing dumbbells continuously for 30 seconds, and then holding them overhead with arms locked out for 30 seconds. "Thirty x 3" means that it will go on for 3 minutes. "Thirty x 2" means 2 minutes. Thirty x 1 means 1 minute, or one cycle. All Pull Ups must be done with strict dead hang form. No kipping, and go all the way up and down. Time the entire workout.

Quickie 20 Dumbbell Thrusters / 5 Kettlebell Swings

15 Dumbbell Thrusters / 10 Kettlebell Swings

10 Dumbbell Thrusters / 15 Kettlebell Swings

5 Dumbbell Thrusters / 20 Kettlebell Swings

Run 3 Miles

Training Objectives

Power / Stamina / Endurance

Special Notes

Coaches Comments

Swim continuously using combat swimmer sidestroke. Alternate sides each time.

Wet Behind the Ears Time the whole workout

1

Swim 2000 Yards or Meters (No Fins)

2

Swim 2000 Yards or Meters with Fins

Training Objectives

Endurance.

Special Notes

Coaches Comments

This is a long one. Use the time in the pool to work on CSS technique. With and without Fins.

The Basics Run 1.5 Miles

5 Rounds of: 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Squats

Run 1.5 Miles

Training Objectives

Multi Modal training - develop endurance and stamina at various energy levels.

Special Notes

Coaches Comments

Time the entire workout. Push yourself through the areas where you're body wants to slow down or stop for a break.

Tribute to Murph Run 1 Mile 50 Pull Ups 100 Push Ups 150 Sit Ups 200 Squats Run 1 Mile 50 Pull Ups 100 Push Ups 150 Sit Ups 200 Squats Run 1 Mile

Training Objective

This workout is a mental and physical beat down that should develop greater levels of stamina, endurance, and strength.

Special Notes

Coaches Comments

You can mix up the pull ups, push ups, and squats. I suggest doing 5 sets of 10 pull ups, 20 push ups, 30 sit ups, and 40 squats. Time the entire workout.

NSW/NSO/AIRR Assesment DEP Recruit Mentor Program Start Date Finish Date Day Day 1

Day 2

Day 3

Day 4

Day 5

Exercise Max Push Ups Max Sit Ups Max Pull Ups Max Squat Max Overhead Press Run

Metrics 2 minutes 2 minutes 1 set 2 minutes 2 minutes 3 miles

Notes Full range of motion Same style as PST Dead hang pull up only All the way down on every rep Use 65lbs barbell For time - redline

Max BW Bench Press Deadhang Pull Up Overhead Press Back Squat Deadlift Swim - FS or CSS

1 set 5 reps 5 reps 5 reps 5 reps 2000 yds

Single set, use full bodyweight Use dumbbell or waist strap Max weight for 5 good reps Max weight for 5 good reps Max weight for 5 good reps No fins

Swim - FS or CSS Swim - FS or CSS Swim - FS or CSS Run Run Run

50 x 3 100 x 2 200 x 1 200 x 3 400x 2 800 x 1

Record Record Record Record Record Record

Swim - FS or CSS Max Thrusters Max Box Jumps Run Max Burpees

1000 yds 1 minute 1 minute 1.5 mile 1 minute

No fins Use 95lbs barbell Use 20" box For time - redline Jump & clap overhead each rep

Swim - FS or CSS Run

500 yds 6 miles

As fast as possible Long distance-Push to the end

fastest fastest fastest fastest fastest fastest

time time time time time time

Scores

Type Entry # of reps # of reps # of reps # of reps # of reps hh:mm:ss # of reps # of lbs # of lbs # of lbs # of lbs hh:mm:ss hh:mm:ss hh:mm:ss hh:mm:ss hh:mm:ss hh:mm:ss hh:mm:ss hh:mm:ss # of reps # of reps hh:mm:ss # of reps hh:mm:ss hh:mm:ss