Marsoc Itc Prep Guide 3h5x6q

MARSOC ITC PREP GUIDELINES Introduction The MARSOC Individual Training Course (ITC) prep program is designed to prepare selected students for the 9 month Individual Training Course. The purpose is to improve physical fitness in order to all OPFITT test and to successfully complete all ITC physical task. The ITC prep program is a 12 week training model with 3 phases. A total of 8 training session over 6 days will utilize weightlifting, running, swimming and endurance circuits to prepare you for the rigorous demands of ITC The weekly routine will also include 1 full rest day and 1 active recovery day. Each training session will include warm up drills, corrective exercise, foam rolling and post training injury reduction and recovery optimization. The undulated model allows for improvement in endurance as well as strength and does not neglect either attribute. Gains may be seen in one or the other depending on the individual’s weakness. The program begins with a primary emphasis on hypertrophy in the weeks 1- 4, to strength in weeks 5-8 and finally endurance in weeks 9-12. The injury prevention routines are as important as the workouts themselves and will aid in recovery. ITC is extremely physically demanding, an injury will hinder your performance and increase the likelihood of poor performance of tactical skills or on the OPFITT. As you begin the program you will need to take into how many weeks you are out of checking into ITC. It will take 3 months to complete the program plus one week for a test on the OPFITT at the end of the cycle. If you are 7 to 8 months out complete the full 12 week cycle 2 times would be sufficient. If you are completing the cycle multiple times take 1-2 weeks after each cycle for alternate training modes. That would be an opportunity to perform workouts that you like. If your time table is less than 3 months begin the program normally and perform as much of as you can prior to check in. Key Factors for Successful Outcomes 1. Stay Healthy: Have all injuries evaluated at your BAS and follow treatment programs. Follow the training regimen in order to prevent some injuries. If you do have an injury while prepping it would in your best interest to follow the same action plan. There are several regeneration workouts included in the program. These are going to promote quicker recovery and quicker adaptations by the body. These include foam rolling, ive stretching and active stretching. 2. Rest and Recovery: This is a vital aspect of any program. [Type text]

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3.

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5.

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a. Between sets and reps: As the intensity of an exercise increases, usually the work period will be short and the rest period will get longer to allow the intensity to be repeated every rep, set, lap or sprint. Conversely as intensity decreases the work period will be longer and rest period will be shorter or there will not be any rest. If prescribed rest periods are not followed the intensity will most likely decrease as you continue the workout. The overall quality of the workout decrease and will affect how your body adapts. b. Between Workouts: Recovery refers not only to workouts but also sleep and proper nutrition. At a minimum you should get 8 hours of sleep a night to allow your body to recover from your workout session. Minimizing alcohol consumption will aid in sleep as well. Alcohol can disrupt sleep cycles and prevent proper recovery even with 8 hours of sleep. Prescribed recovery days will allow the body to adapt, skipping those days will slow positive adaptations or will cause continual breakdown and overtime could lead to injuries and decreased performance. Fueling the system: Nutrition is as important as the workout themselves. Eating properly is going to supply the body with the energy it needs to complete effective workouts and the nutrients to recover from sessions. A sample meal plan (Table 3) and a meal builder (Table 4) are located in back of the manual. Warm Up/Cool Down: Warm ups prep the body for activity. Several things happen including improved blood flow which increases oxygen availability, increased tissue extensibility, increased rate of muscle contraction, increased force production and enhancing metabolic reactions. The workout warm up includes dynamic stretching, muscle activation exercises and dynamic movements to fully prep the body. A post workouts cool down will initiate the recovery process. Proper Technique: Proper technique cannot be stressed enough. During all lifts follow the technique guidelines in the exercise portion of the manual. This will prevent many injuries that will be detrimental to your progress in the prep program and possibly as you enter ITC. As you begin the program take a week to familiarize yourself with lifts that you have not performed in the past. Begin the program after a week of familiarization. Perform Your Prehab:

OPERATOR FITNESS TEST (OPFITT) The OPFITT is a series of five performance tests to gauge your physical readiness. These tests are completed 5 times throughout the course. Scores are tracked throughout the course. The five tests are below: [Type text]

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1. 5 MILE RUN- Aerobic Capacity The maximum time is 40 minutes. The average run time is a 34 to 35 minute 5 mile and the fastest times are a sub 30 minute. 2. 10 MILE HIKE This is performed in the MCCU with weapon, LBE and 45 lb ruck plus water. The minimum standard is 2hr 30min. Average time is between 2:00 hours and 2hr 15min. The fastest times are a sub 1hr 45min. 3. SWIM 500 METERS-Water Competency The maximum time is 15 minutes performed with a side or breast stroke. The average time is between 11 and 12 minutes. The fastest times are sub 10 minutes. 4. DOUBLE O COURSE-Obstacle Negotiation and Anaerobic Capacity This is performed in boots and utes in a maximum time of 5 minutes. Average times are between 3:30 and 4:30. The fastest times are sub 3:30. 5. STRENGTH TEST - 3 Rep Max Trap Bar Deadlift- Lower Extremity Strength - 3 Rep Max Bench Press - Broad Jump- Lower Extremity Power - 5-10-5 Pro Agility- Change of Direction Ability - 300m Shuttle- Anaerobic Capacity These tests should be scored at the end of the 12 week cycle. The Double O course is not scheduled in the test week due to injury risk. Test Sheet can be found on page You should be able to complete each of these events or any combination of them without being completely used up.

Warm Up The ITC warm up composed dynamic stretching and muscle activation movements. The intention of the warm up is to prepare the body for exercise by actively stretching and engaging muscles that may be inhibited.

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How to follow the workout sheet Each workout sheet contains a full month of workouts. There are spaces within the workout for you to record your weight, time or reps. Recording this information is important so that you are not making guesses when choosing a weight or pace. This is also important for tracking your progress in all aspects of your training. Each workout sheet will have the week and day running across the top. The main lift for each block will be at the top and the reps for each set will be listed under each week. Complementary or auxiliary exercises are listed underneath the main lift with sets and reps are listed next to it. There are multiple blocks for each day of workouts and most days have a morning and evening workout which will allow for a higher quality of training at each of the workouts.

Dynamic Warm Up Week and Day

Wk 1

Wk 2

Wk 3

Wk 4

Day 2

Main Lift Complementary exercise (reps x sets) Complementary exercise (reps x sets) Set 1

Set 1

Set 1

Set 1

Set 2

Set 2

Set 2

Set 2

Set 3

Set 3

Set 3

Set 3

Set 4

Set 4

Set 4

Set 4

This is one lifting block of the workout. Each block is performed like a circuit with a short rest between each exercise.

Main Lift Complementary exercise (reps x sets) Complementary exercise (reps x sets)

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Set 1

Set 1

Set 1

Set 1

Set 2

Set 2

Set 2

Set 2

Set 3

Set 3

Set 3

Set 3

Set 4

Set 4

Set 4

Set 4

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Power Blocks Upper Extremity-Medicine Ball Medicine ball exercises occur on day 1 and day 4. Day 1 will be rotational power and day 4 will be linear power. The first 4 weeks will have 2 sets of 5, the rest of the program will have 3 sets of 5. It is important to take at least 1 min between each set for recovery. The usual weight is 20 lbs. This will allow for maximum output during each set. Blocks are shown below: Med Ball Chest Med Ball Barrel Toss

Med Ball Side Toss R Med Ball Side Toss L 5 5 5

5 5 5

5 5 5

5 5 5

5

5

5

5

5

5

5

5

5

5

5

5

Lower Extremity-Plyometrics Plyometric drills are performed on day 3 and 5. The first 4 weeks are all linear drills and progress to lateral drills. Drills also progress to more complex drills throughout the program. It is important to follow the progression to allow tissues to adapt to the stresses. Advancing too fast may contribute to overuse injuries due to the volume of training. There are 3 different descriptions for plyometric exercises. They can be associated with any type of lower body plyometric (box jumps, hurdle hops etc). Further descriptions of these can be found in the exercise section of the guide. Non Counter Movement (NCM)Counter Movement (CM) Double (DC) Continuous (C) Day 2

NCM Box Jump 1x5 CM Box Jump 2x5 DC Hurdle Jump 2x5

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Lifting Blocks The lifts during the morning session will have an emphasis on hypertrophy, strength or endurance. The program will progresses from hypertrophy emphasis to strength emphasis and finally to endurance emphasis in the last month of training. The required reps and sets listed for each block are specific to produce specific adaptations. The loads used during the lift should be enough to allow you to complete all the reps for each set with proper form, however if you are able to perform more reps than prescribed the load is too light and will not produce adaptations. Each block is set up so that there is approximately 3-4 minutes between each set of a lift. This will be accomplished with a short rest between exercises and 30 to 60 seconds between sets. As loads get heavier longer rest periods are required between sets and exercises to maximize your ability to lift the heavier loads. A loading chart has been included in the appendix. Every 4th week is a week. There will be decrease in load and volume of training. All lifts should be performed at 70% or less of you max during these weeks. The week is extremely important in allowing your body to recover from the previous 3 weeks and to make improvements in strength. Strength Block Strength blocks are either hypertrophy or max strength based. They will be comprised of set/ rep ranges of 3x5, 6x4, 5x8 and 4x10. There will be 2-3 of these blocks for each day of workouts. Table 1 in the appendix has loads that are required for these set and rep ranges. The red font below indicates the strength blocks.

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Dynamic Warm Up Wk 1

Wk 2

Wk 3

Wk 4

Day 1

Med Ball Side Toss R Med Ball Side Toss L 2x5 5 5

5 5

5 5

5 5

Bench Press 12 12 12

10 10 10 10

SL RDL x 10 Prone T x 10 8 8 8 8 8

8 8 8

RDL 12 12 12

Alternating DB Bench x 10 Stick DL x 10 10 8 8 10 8 8 10 8 8 10 8 8

TK Press 8 8 8

Manual Glute Ham x5 HK Hip Flexor Stretch x5 each side 6 4 4 6 4 4 6 4 4 6 4 4 4

Muscle Endurance and Metabolic Conditioning blocks These blocks are going to consist of sets and reps ranges include 2x12, 3x12, 3x15 and timed sets. Timed sets occur later in the workout. These become more frequent in the last 4 weeks of the 12 week cycle. These blocks are identified by the red writing below.

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Wk 1

Wk 2

Wk 3 Day 2 NCM Box Jump 1x5 CM Box Jump 2x5 DC Hurdle Jump 2x5

Wk 4

25 M Sprint 30 sec rest 4 reps

12 12 12

5 reps

6 reps

4 reps

Front Squat HK Ankle Stretch x 8 each Pull Up x 8 10 8 8 10 8 8 10 8 8 10 8 8

12 12 12

Kettle Bell Swing Bent Over Row x 12 Goblet Squat x 12 12 15 12 15 12 15

12 12 12

Kettle Bell Swing Split Squat x 12 Alternating Lat Pul x 12 12 15 12 15 12 15

12 12

12 12

Stretch

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Med Ball Side Toss R Med Ball Side Toss L 5 5 5

5 5 5

5 5 5

CM Box Jump 2x5 DC Hurdle Jump 2x5 Cont Hurdle Jump 2x5 5 5 5

Bench Press Prone T x10 5 5 5

5 5 5

5 5 5

Front Squat HK Ankle Stretch x 8 each 5 5

5 5 5

5 5 5

RDL Stick Deadlift x 10 5 5 5

20/20 20/20 20/20

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5 5

5 5 5

5 5 5

5 5 5

10 Min Circuit Alternate Exercises Push Up to Side Plank x 6 Split Squat x 6

20/20 20/20 20/20 20/20

10 Min Circuit Alternate Exercises Pull Up x 6 Squat To Press x 6

20/20 20/20 20/20 20/20

RDL R Side Plank TK Press L Side Plank 20/10 20/20 20/10 20/20 20/10 20/10

Timed Circuits

20/20 20/20 20/20

5 5 5

5 5

Bent Over Row Leg lowering x 10

KB Swing Push Up KB Swing Bent Over Row 20/10 20/20 20/10 20/20 20/10 20/10

Timed Circuits

5 5 5

5 5 5

5 5

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Energy System Development ESD Blocks are at typically in the afternoons. There are 3 basic running programs that we use. Neither one is more important that the other. Each one builds on the other in order to improve your conditioning. Each one will involve different intensities. You can gauge your intensity 3 different ways. The first option is to train at a percentage of your max HR. Determine your max HR by using this formula: HRmax = 205.8 − (0.685 × age). Paces can also be determined by using table 2. Correlate your 5 mile time to the E pace, T pace or I pace columns. It would be beneficial to monitor your HR while using these times.

-Threshold training Threshold trainings purpose it to stress your endurance system. The physiological purposes are to improve the body’s ability to buffer lactic acid. As lactic acid builds up in cells the ability of the cells to produce energy decreases and eventually will fail, meaning that you stop exercising or slow down. This is called your lactate threshold. Threshold training is performed just under your lactate threshold at around 88-92% of your max heart rate. There are short rest intervals between the work periods of these runs. It is important to run at the appropriate HR in order to reap the benefits of this training. -Interval training Interval trainings purpose it to improve your vo2 max or your body’s ability to get oxygen into the cell, utilize the oxygen to produce energy aerobically and then remove carbon dioxide for the cells. These are hard runs usually performed at 95 to 100% of your max. They will usually have equal work to rest periods allowing you to get a good amount of work at your max ability. -Repetition training Repetition trainings purpose is improve running economy. Contraction and relaxation of muscles become more coordinated during running and decreases unnecessary arm and leg movement. Basically this running forces you to be more efficient with your movement. This in turn requires less energy to perform at a given speed allowing you to run harder for longer as your efficacy improves. Work periods here are shorter than the rest periods to keep the intensity high. -Long Slow Distance These are runs that are easy in nature and are denoted as E (easy) pace. Resist the urge to go faster during these runs. Physiological improvements such as increased mitochondrial density and increased oxidative enzyme activity are achieved greatly with this [Type text]

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training. Rest periods involved in interval training and threshold training are performed at this pace. E pace running will make up large part of the workouts.

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Table 1 Set s Reps

1 Rep Max

%1RM

135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415

1 1 103% 97% 140 130 145 135 150 140 155 145 160 150 165 155 170 160 175 165 180 170 185 175 190 180 195 185 200 190 205 195 210 200 215 205 220 210 225 215 230 220 235 225 240 230 245 235 250 240 260 245 265 245 270 250 275 255 280 260 285 265 290 270 295 275 300 280 305 285 310 290 315 295 320 300 325 305 330 310 335 315 340 320 345 325 350 330 355 335 360 340 365 345 370 350 375 355 380 360 385 365 390 370 395 375 400 380 405 385 410 390 415 395 420 400 425 405

94% 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 355 360 365 370 375 380 385 390

91% 125 125 130 135 140 145 150 155 160 165 170 175 175 180 185 190 195 200 205 210 215 220 225 230 230 235 240 245 250 255 260 265 270 275 280 280 285 290 295 300 305 310 315 320 325 330 330 335 340 345 350 355 360 365 370 375 380

88% 120 125 130 130 135 140 145 150 155 160 165 165 170 175 180 185 190 195 200 200 205 210 215 220 225 230 235 240 240 245 250 255 260 265 270 275 275 280 285 290 295 300 305 310 310 315 320 325 330 335 340 345 350 350 355 360 365

85% 115 120 125 130 130 135 140 145 150 155 155 160 165 170 175 180 185 185 190 195 200 205 210 215 215 220 225 230 235 240 240 245 250 255 260 265 270 270 275 280 285 290 295 300 300 305 310 315 320 325 325 330 335 340 345 350 355

3 5 82% 110 115 120 125 125 130 135 140 145 150 150 155 160 165 170 170 175 180 185 190 195 195 200 205 210 215 215 220 225 230 235 240 240 245 250 255 260 260 265 270 275 280 285 285 290 295 300 305 310 310 315 320 325 330 330 335 340

6 4 79% 105 110 115 120 120 125 130 135 140 140 145 150 155 160 160 165 170 175 180 180 185 190 195 200 200 205 210 215 215 220 225 230 235 235 240 245 250 255 255 260 265 270 275 275 280 285 290 290 295 300 305 310 310 315 320 325 330

76% 105 105 110 115 120 120 125 130 135 135 140 145 150 150 155 160 165 165 170 175 180 180 185 190 195 200 200 205 210 215 215 220 225 230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 295 295 300 305 310 310 315

73% 100 100 105 110 115 115 120 125 130 130 135 140 140 145 150 155 155 160 165 170 170 175 180 185 185 190 195 195 200 205 210 210 215 220 225 225 230 235 235 240 245 250 250 255 260 265 265 270 275 275 280 285 290 290 295 300 305

5 8 70% 95 100 100 105 110 110 115 120 120 125 130 135 135 140 145 145 150 155 160 160 165 170 170 175 180 180 185 190 195 195 200 205 205 210 215 215 220 225 230 230 235 240 240 245 250 250 255 260 265 265 270 275 275 280 285 285 290

67% 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 155 155 160 165 170 170 175 180 180 185 190 190 195 200 200 205 210 210 215 220 220 225 230 230 235 240 240 245 250 250 255 260 260 265 270 270 275 280

4 10 64% 85 90 95 95 100 100 105 110 110 115 120 120 125 130 130 135 140 140 145 145 150 155 155 160 165 165 170 175 175 180 180 185 190 190 195 200 200 205 210 210 215 220 220 225 225 230 235 235 240 245 245 250 255 255 260 260 265

3 12 61% 80 85 90 90 95 100 100 105 105 110 115 115 120 120 125 130 130 135 135 140 145 145 150 155 155 160 160 165 170 170 175 175 180 185 185 190 190 195 200 200 205 205 210 215 215 220 225 225 230 230 235 240 240 245 245 250 255

58% 80 80 85 85 90 95 95 100 100 105 105 110 115 115 120 120 125 130 130 135 135 140 140 145 150 150 155 155 160 160 165 170 170 175 175 180 185 185 190 190 195 195 200 205 205 210 210 215 220 220 225 225 230 230 235 240 240

3 15 55% 75 75 80 85 85 90 90 95 95 100 100 105 105 110 115 115 120 120 125 125 130 130 135 140 140 145 145 150 150 155 155 160 160 165 170 170 175 175 180 180 185 185 190 195 195 200 200 205 205 210 210 215 215 220 225 225 230

52% 70 75 75 80 80 85 85 90 90 95 95 100 100 105 105 110 110 115 115 120 120 125 125 130 135 135 140 140 145 145 150 150 155 155 160 160 165 165 170 170 175 175 180 180 185 185 190 190 195 200 200 205 205 210 210 215 215

How to use To find the correct loads for your lifts: Find your 1 rep max on the left, follow that line across until the set and rep scheme is met. Ex. If your 1 rm is 300 lbs with a 3x5 scheme the load would be 245.

Table 2

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18 49% 65 70 70 75 75 80 80 85 85 90 90 95 95 100 100 105 105 110 110 115 115 120 120 125 125 125 130 130 135 135 140 140 145 145 150 150 155 155 160 160 165 165 170 170 175 175 180 180 185 185 190 190 195 195 200 200 205

vdot 34.54 35.08 35.86 36.62 37.41 38.17 38.95 39.72 40.49 41.27 42.04 42.81 43.58 44.36 45.13 45.88 46.66 47.43 48.19 48.96 49.74 50.52 51.26 52.05 52.79 53.56 54.31 55.09 55.85 56.62 57.38 58.12 58.88 59.65 60.41 61.18 61.92 62.68 63.41 64.21

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5 mile time E pace T Pace I pace 45:00 11:25 09:13 08:29 44:25 11:17 09:06 08:23 43:36 11:06 08:57 08:14 42:50 10:55 08:48 08:06 42:04 10:44 08:39 07:58 41:21 10:34 08:31 07:50 40:39 10:24 08:22 07:43 39:59 10:14 08:15 07:35 39:20 10:05 08:07 07:28 38:42 09:56 08:00 07:21 38:06 09:48 07:52 07:15 37:31 09:39 07:46 07:09 36:57 09:31 07:39 07:02 36:24 09:23 07:32 06:56 35:52 09:15 07:26 06:51 35:22 09:08 07:20 06:45 34:52 09:01 07:14 06:40 34:23 08:54 07:09 06:35 33:55 08:47 07:03 06:29 33:28 08:40 06:58 06:24 33:01 08:34 06:52 06:20 32:35 08:27 06:47 06:15 32:11 08:22 06:43 06:10 31:46 08:15 06:38 06:06 31:23 08:10 06:33 06:02 31:00 08:04 06:28 05:57 30:38 07:59 06:24 05:53 30:16 07:53 06:20 05:49 29:55 07:48 06:16 05:46 29:34 07:43 06:11 05:42 29:14 07:38 06:07 05:38 28:55 07:33 06:04 05:35 28:36 07:29 06:00 05:31 28:17 07:24 05:56 05:28 27:59 07:19 05:52 05:24 27:41 07:15 05:49 05:21 27:24 07:11 05:45 05:18 27:07 07:06 05:42 05:15 26:51 07:02 05:39 05:12 26:34 06:58 05:35 05:09

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