GUIDE 9 COMMAND/UNIT PHYSICAL TRAINING (PT) AND

JAN 2023

GUIDE 9

COMMAND/UNIT PHYSICAL

TRAINING (PT) AND FITNESS

ENHANCEMENT PROGRAM (FEP)

_____APPROVED ___

THOMAS P. YAVORSKI

N171 BRANCH HEAD

JAN 2023

Table of Contents

Page

Section 1: Command Physical Readiness Program Overview

1. Overview………………………………………………………………………………….... 4

2. Program Strategies……………………………………………………………………….. 4

3. Medical Screening………………………………………………………………………… 4

4. Command/Unit Physical Training (PT)…………………………………………………. 4

5. Procedures………………………………………………………………………………… 4

6. Commercial Programs…………………………………………………………………… 5

7. Emergency Response Plan (ERP)……………………………………………………... 5

Section 2: Fitness Enhancement Program (FEP) Overview

1. Overview…………………………………………………………………………………… 6

2. Program Administration………………………………………………………………….. 6

3. Lessons Learned/Best Practices………………………………………………………… 8

Section 3: Activity Guidelines and Physical Training (PT) Components

1. Purpose……………………………………………………………………………………..10

2. Components of Fitness……………………………………………………………………10

3. Basic Fitness Principles………………………………………………………………….. 11

4. Overload and Progression……………………………………………………………….. 13

5. Overtraining and Overreaching………………………………………………………….. 14

6. Cueing Command PT…………………………………………………………………….. 14

7. Exercise Tempo…………………………………………………………………………… 15

8. Movement Compensations………………………………………………………………. 15

9. Overcoming Obstacles to Command PT/FEP…………………………………………. 16

10. Contraindicated Exercises………………………………………………………………. 17

11. Resources…………………………………………………………………………………. 17

Section 4: Command/Unit Physical Training (PT) Components

1. Pre-Physical Activity Questions…………………………………………………………. 20

2. Dynamic Warm-Up (Pillar and Movement Prep)………………………………………. 20

3. Pre-Planned PT Session…………………………………………………………………. 21

4. Regeneration (Cool Down, Stretching, Recovery)…………………………………….. 23

JAN 2023

Appendices

A. Pre-Physical Activity Questions for Command/Unit PT and FEP…………………… 25

B. Command PT Regeneration…………………………………………………………….. 27

C. Contraindicated/High Risk Exercises and Stretches…………………………………. 34

D. Sample Workouts………………………………………………………………………… 39

E. Improving PRT Scores…………………………………………………………………… 44

F. FEP Monthly Tracking Log...…………………………………………………………….. 46

G. Glossary of Terms ……………………………………………................................ ….. 48

JAN 2023

Section 1: Command Physical Readiness Program Overview

1. Overview. The Command Physical Readiness Program is the command's action

plan to maintain and improve the entire crew's overall health and fitness.

2. Program Strategies. Program strategies include increased opportunities for physical

activity, education, and resources. Program strategies that target the entire command

are more likely to be sustainable and promote healthy lifestyle behaviors.

a. Command/Unit Physical Training (PT) Guidelines for developing PT programs

are provided in Section 3 of this guide.

b. Command/Unit PT Components (Section 4), provides details on the command PT

components. Command Fitness Leaders and Assistant Fitness Leaders (CFL/ACFLs)

need to familiarize themselves with this information before conducting Command/Unit

PT or the Fitness Enhancement Program (FEP).

3. Medical Screening. All members must complete the required medical screening to

confirm health status and screen for physical activity risk factors. CFL/ACFLs must ask

the five Pre-physical Activity Questions before every Command/Unit PT and FEP

session (See Appendix A).

4. Command/Unit PT. Command/Unit PT is any command-led physical activity.

Command/Unit PT must be led by a certified CFL, ACFL, or Morale Welfare Recreation

(MWR) Fitness Specialist per OPNAVINST the 6110.1 Series. Military personnel must

wear the authorized Navy Physical Training Uniform (PTU) or the Optional PTU.

5. Procedures. Below are the procedures for an effective Command/Unit PT session:

a. Schedule a location and time for command members to meet.

b. Publish location and time to all participants.

c. Instruct all participants to bring water (if water is not readily available).

d. Always have a PT session plan. Know in advance what space, activities, and

equipment will be utilized in the PT session.

e. Ensure all ACFLs know their role during the sessions.

f. Take muster before and after the PT session.

g. Read aloud the five Pre-Physical Activity questions before Command/Unit PT

(Appendix A).

h. Start with an appropriate dynamic warm-up exercise routine.

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i. Provide instruction on alternative options for personnel with limited exercise

capabilities.

j. End the session with cool down and regeneration (Appendix B).

6. Commercial Programs. The Navy does not endorse any commercialized fitness

programs. CFL/ACFLs are not authorized to display commercial copyrighted programs

(e.g., video, paper, social media, mobile apps) during Command/Unit PT sessions.

7. Emergency Response Plan. An Emergency Response Plan (ERP) must be in place

for contacting emergency medical services when conducting Command/Unit PT on

base. Consult local medical facilities for guidance. At a minimum, the ERP will include

telephone numbers, location of the nearest automated external defibrillator (AED),

procedures for summoning aid, and clear directions for emergency response personnel

to avoid confusion and expedite response times. Include guidance for contacting base

security personnel to assist with unimpeded emergency personnel access to the desired

location. If conducting Command/Unit PT at a MWR facility (fitness center), default to

the facility’s ERP.

JAN 2023

Section 2: Fitness Enhancement Program (FEP) Overview

1. Overview. FEP is a command-wide program to improve physical activity and

nutrition behaviors. Per the OPNAVINST 6110.1 series, Commanding Officers/Officers

in Charge (CO/OICs) must establish and monitor a FEP.

2. Program Administration.

a. Program Management: FEP is managed by the CFL on behalf of the CO. The

CFL is responsible for administering all aspects of the program. ACFLs play an

important role in assisting the CFL in conducting FEP activities, documenting

participation, and monitoring member progress.

b. Program Participation: Any member that fails to meet the Physical Fitness

Assessment (PFA) standards is required to be formally enrolled into FEP. Members

may also participate in FEP by self-referral.

c. Mandated FEP Requirements:

(1) Written Counseling for FEP enrollment. Enlisted members are issued a

NAVPERS 1070/613 (Page-13) and Officers are issued a Letter of Notification (LON) to

officially inform them of FEP enrollment and nutrition requirements. Refer to PRP

Guide 3 for additional information.

(2) FEP PT. FEP sessions are only led by designated CFLs, trained ACFLs, or

MWR Fitness Specialists. It is the CFLs responsibility to ensure ACFLs administering

FEP are familiar with the OPNAVINST 6110.1 series and PRP guides. In the event a

member is assigned to a joint command without a certified CFL, FEP may be

administered by the service-equivalent CFL or Fitness Specialist of the sponsoring

military service.

(3) FEP Hours. Unless otherwise directed by the command's

mission/commitments, FEP activities are to be conducted during normal working hours

and a minimum of 3 times per week for a total of 150 minutes or more.

(4) FEP Nutrition. Nutrition plays an important role in a member's performance,

weight management, and disease prevention. Each member enrolled in FEP must

select a nutrition option based on BCA versus PRT failure. Each option must include

goal setting, long-term behavior modification, and ongoing support. The CFL has an

important role in making referrals to registered dietitians/healthcare providers (HCP).

CFLs and ACFLs do not provide diets, recommend caloric intakes, or provide nutrition

counseling. PRP Guide 10: Nutrition Resources provide available and credible nutrition

resources for members to develop an individual plan. CFLs will annotate the nutrition

option selected by the member in the FEP section of PRIMS.

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(a) FEP participants that failed their PRT and passed the BCA will select from

one of the options below:

i. Consult with a Registered Dietitian or attend a Navy Nutrition

Performance Class (located with Health Promotions or Nutrition office on base).

Review nutrition guidelines with a dietitian or a health promotion officer/coordinator.

ii. Review Navy Operational Fitness and Fueling Systems (NOFFS)

performance nutrition guidelines and resources. Member may seek assistance from

CFL/ACFL or MWR Fitness Staff to locate NOFFS nutrition resources.

iii. Attend MWR Mission Nutrition Course. Member should coordinate

with CFL/ACFL and MWR Fitness Staff to attend course.

iv. Download the official Navy PFA app and complete the Nutrition self-

study course. Member will report to CFL/ACFL when complete so it can be properly

documented in member’s FEP record.

(b) FEP participants that failed their BCA will select from one of the options

below:

i. ShipShape (Navy Marine Corps Public Health Center Course)

ii. Registered Dietitian (Individual Consult or Class)

iii. Nutrition Self-study Course (Official Navy PFA App)

iv. MWR Mission Nutrition Course

v. Commercial Weight Management Program. Review Guide 10: Nutrition

Resources for guidelines.

d. FEP Documentation. All FEP records are the property of the command and are

to be maintained for no less than five years. FEP documents include:

(1) Weekly PT sessions

(2) Weekly body weight weigh-ins

(3) Monthly mock PFA results, including BCA and PRT components

(4) Nutrition education. Maintain documentation of any courses/programs

offered, completed, or declined.

e. FEP Participation and Monitoring. Members are required to remain enrolled in

FEP until passing one mock or official PFA and be within AAS. If a member fails the

BCA and/or PRT and is subsequently medically waived from an event, they will remain

on FEP until they successfully pass a mock or official PFA for the events which they are

medically cleared for.

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f. Progress. Progress may be assessed via program participation records and

monthly mock PRT and BCA results. Each member's progress will vary and depend on

members' age, health status, fitness level, and body composition levels.

(1) PRT. Improved mock scores are the number one indicator of improvement

for fitness.

(2) BCA. Members assigned to FEP due to BCA failure must participate in the

FEP mock PRT. Training emphasis should focus on decreasing body fat versus weight

loss. Adequate progress is 1-2 pounds per week or 1-2% body fat per month and

should not exceed more than 5% of body weight in any week.

g. FEP Session Uniform Requirements.

(1) Uniform. The Navy PTU or Optional PTU is the official uniform for

Command/Unit PT, the PFA, and FEP.

(2) Footwear. Shoes will be comfortable and support the planned exercise and

athletic socks are not to exceed mid-calf. Low-cut socks are permitted.

h. Local Resources. Command CFL/ACFLs, Dietitians, local health promotions

personnel, medical department representatives, ShipShape facilitators, and MWR

fitness professionals can help structure a member's program to produce the greatest

benefit.

3. Lessons Learned/Best Practices.

a. Each member requires an individualized plan. The member should play an active

role in developing their plan for obtaining a healthier lifestyle, as well as meeting Navy

physical readiness standards. Monthly data are required to be recorded in PRIMS.

Review each member's progress at least monthly. A FEP plan provides, at a minimum:

(1) Exercise goals: How will the member acquire the recommended amount of

exercise each week?

(2) Nutrition goals: What nutrition resources will be utilized and what are the

goals within that program?

(3) Progress monitoring: FEP tracking logs with weekly PT and body weight

weigh-ins as well as mock BCA and PRT scores reviewed monthly.

b. When possible, partner with MWR for assistance with Command PT and FEP.

MWR fitness specialists are the experts in the field and trained to assist with group and

individualized exercise programs.

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c. Promote additional caloric expenditure outside of FEP PT. It is recommended

that members focusing on weight-loss perform daily physical activity. Regular, daily

exercise is required to maintain a healthy weight. All members should strive to increase

activity outside of FEP.

d. Command/Unit and FEP PT Guidance.

(1) Section 3 provides group exercise guidance.

(2) Limit formation runs. Formation runs alter stride lengths, potentially over-

training the least fit and under-training the fittest. Use PRT run times to group members

into three to four like-fitness levels.

(3) Avoid fitness programs that promote overtraining, increasing the risk of

overuse injuries to muscles and joints. Limit long runs and incorporate speed work to

improve run performance.

(4) Avoid contraindicated exercises (Section 4) at all command-led PT sessions.

(5) Promote a variety of activities beyond regimented, group calisthenics, and

formation runs.

(6) Provide members with the resources, knowledge, command direction, and

monitoring to maintain a healthy lifestyle and mission accomplishment.

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Section 3: Activity Guidelines and PT Components

1. Purpose. This resource has been developed to assist commands in conducting a

safe and effective fitness program.

2. Components of Fitness.

a. Cardiorespiratory fitness (i.e., Energy System Development [ESD]): The body's

ability to uptake, transport, and utilize oxygen as fuel in working muscles during

sustained exercise. Sailors should perform at least 150 minutes (2 hours and 30

minutes) to 300 minutes (5 hours) per week of moderate-intensity, or 75 minutes (1 hour

and 15 minutes) to 150 minutes (2 hours and 30 minutes) per week of vigorous-intensity

cardiorespiratory activity, or a combination of both.

(1) Command PT sessions should use all of the body's energy systems:

(a) Anaerobic lactic & alactic systems: energy pathways used in the body

when oxygen is absent.

(b) Aerobic system: energy pathway used when oxygen is present.

b. Strength Training (i.e., resistance training): the ability of muscles to exert, absorb,

or neutrally produce a force on external resistance.

(1) Exercises include muscle-strengthening activities that are of moderate or

high intensity. Muscle-strengthening sessions should involve all major muscle groups,

being performed two or more days a week.

(2) Types of muscle contraction:

(a) Eccentric: muscle lengthens.

(b) Concentric: muscle shortens.

(3) Types of resistance training:

(a) Power: ability to move the weight with acceleration.

(b) Muscular Strength: maximum amount of force that a muscle (or muscle

group) can exert against an external resistance.

force against resistance repeatedly over time.

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c. Flexibility and mobility: the ability of a joint to move freely through its full range of

motion.

(1) Flexibility is an important but often overlooked component of exercise.

Include exercises focused on improving flexibility in each PT session. Sessions should

involve all major muscle groups two or more days a week.

(2) A stretching session will be led after the PT session because muscles are

warmer and more pliable after exercise.

(3) Stretching exercises should be slow and controlled instead of fast or bouncy.

(4) There are two forms of stretching that can be performed, static stretching,

which consists of 10-30 second holds per muscle group, and Active-Isolated Stretching

(AIS) that uses the principle of reciprocal inhibition and the muscle’s stretch reflex. The

recommended stretches and procedures for static and AIS stretching is located in

Appendix B.

d. Neuromuscular Exercise: the ability of the central nervous system to send signals

to muscles to contract. Incorporation into PT sessions assist members in increasing

their muscle strength, balance, and movement. Neuromuscular fitness components

includes plyometrics, speed, agility, and quickness.

3. Basic Fitness Principles. CFL/ACFLs should use the FITT (Frequency, Intensity,

Time, and Type) Principle when developing the command’s physical readiness

program. For a list of exercise-related terms, refer to Appendix G.

a. Frequency: The number of training sessions conducted per day or per week. The

frequency of sessions is largely dependent upon the intensity exerted. Higher intensity

sessions are performed less frequently than lower intensity sessions.

b. Intensity: The level of physical effort required to perform an activity at any given

time. There are several ways to measure intensity: Target Heart Rate, Rate of

Perceived Exertion (RPE), the talk test, and repetition max (RM).

(1) Target heart can be calculated by using the maximum heart rate (HR)

equation by subtracting your age from 220. For example, a 26 year old Sailor would

have a max heart rate of 194 beats/minute (220 – 26 = 194). An alternative equation is

the Karvonen formula which takes your resting heart rate into consideration for

maximum heart rate. The Karvonen formula is used to determine your target HR based

on intensity level [(max HR − resting HR) × %Intensity] + resting HR. Knowing your

target heart rate during training allows Sailors to match effort levels to the intended

intensity.

(2) The Talk Test is a common method to monitor exercise intensity. The

method entails determining the intensity of exercise based on the ease of conversation.

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(3) Rate of Perceived Exertion (RPE) is an additional method in which

CFLs/ACFLS can measure a Sailor’s effort by using a scale from 1-10 which measures

the perceived intensity level of a physical activity.

Below is a sample Exercise Intensity chart that incorporates RPE, the Talk Test and

Target Heart Rates.

(4) In addition to establishing appropriate intensity levels, the work-to-rest ratio

can help ensure the exercise intent matches the desired outcome. Table 1 depicts the

amount of work (i.e., exercise) and rest.

Table 1: Recommended Work:Rest Ratio Based on Exercise Intensity

Intensity of Drill

Duration of Drill

Work: Rest Ratio

90-100%

0-6 seconds

1:12 to 1:20

75-90%

6-30 seconds

1:3 to 1:5

30-75%

30 seconds to 3 minutes

1:3 to 1:4

20-30%

>3 minutes

1:1 to 1:3

c. Time: The number of minutes of activity.

(1) The amount of time depends on the intensity. The more intense the

exercise, the shorter the time. Examples of training types and duration is displayed in

Table 2.

Table 2: Recommended Duration and Rest intervals for Training Type

Training Type

Intensity Level

Recommended Duration

Recommended Rest

Interval

High

20-30 minutes

3-5 minutes between interval

Circuit Training

Moderate to High

20-30 minutes

30-90 seconds between rests

between sets

Strength Training

Moderate

30 minutes

30 seconds - 2 minutes

between sets

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d. Type: The actual activity performed.

Table 3: FITT Principle for Cardiorespiratory, Strength Training, and Flexibility Components

F.I.T.T.

Cardiorespiratory

Strength Training

Flexibility

Frequency

3 + per week

2 + per week

Intensity

Moderate (5-6 RPE)

Vigorous (7-8 RPE)

1-20 + repetitions

3-6 sets

Mild discomfort

Time

150 minutes

Varies

10-30 seconds per stretch

(2-4 sets)

Type

Moderate or vigorous

movement

Movement specific

Joint and muscle group-specific

4. Overload and Progression.

a. To make improvements in fitness, you must physically work at a level beyond

what you are accustomed to. The three factors that are manipulated to induce exercise

overload are frequency, intensity, and time.

b. The rule of progression is to implement an exercise program gradually. Avoid

doing too much, too soon, or too fast to minimize setbacks and injuries.

c. Pay specific attention to time and intensity when starting a workout program.

(1) Initial intensity and time should reflect the beginning fitness level of the

individual. The average aerobic intensity should be that which can be maintained for 15

minutes. For some, this may be a walking, running, or an alternate cardio option.

(2) Always increase time first when increasing overload, then increase the

intensity (e.g., a member able to jog for 15 minutes per session should increase the

time gradually to 30 minutes before increasing speed).

(3) Increase in 5-10% increments per week. For example, if a member is running

1 mile, do not increase above 1.1 miles the following week, or if jogging 15 minutes, do

not increase the following week longer than 16.5 minutes.

(4) More is not always better. After a certain weekly amount of exercise, fitness

improvements are negligible, and the potential for injury increases. Members exhibiting

signs of tendonitis, muscle soreness, continuous ankle, knee, or other pain, or feeling

fatigued regularly, are exercising too often, and may require medical advice.

(5) Quality over Quantity. Monitor participants during activity. Perform

movements in a controlled manner, never place fitness on top of dysfunction. When

form declines, stop the movement or provide an appropriate regression.

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(6) After returning from periods of inactivity, it is recommended to progressively

return to exercise. A 5-week reconditioning plan is located at

https://www.navyfitness.org/fitness/5-week-training-plan which can assist with the safe

return to exercise.

5. Overtraining and Overreaching. When intensity, duration, frequency of training, or

any combination of these factors exceeds an individual's capacity for adaptation,

overreaching and overtraining may occur. Exceeding adaptation capacity without

sufficient recovery, normally leads to decrements in physical performance that are

based on complex interactions among several biological systems and psychological

influences.

a. Overreaching refers to short-term training, without sufficient recovery, that

exceeds an individual's capacity. Successful recovery from overreaching can occur

within a few days or up to two weeks with an adequate recovery intervention. Without

recovery periods, overreaching results in a decrement in performance and physical

readiness.

b. Overtraining syndrome is more serious and results from untreated overreaching

that produces long-term impairments in performance and other conditions that may

require medical intervention.

6. Cueing Command PT.

a. As a CFL/ACFL, your role is to analyze and correct members' movements,

providing modifications for difficult or complex movements. During PT sessions, you

should "teach by walking," correcting Sailors' form and posture as needed.

b. CFL/ACFLs are responsible for proper movement execution during command

PT/FEP sessions. Verbal command strategies such as echo counts, military four

counts, and count downs can be utilized to motivate Sailors. These count-based verbal

command strategies must consider the tempo of each exercise to maintain the

appropriate speed to achieve the desired strength adaption. During PT, provide a

"mirror image" approach (e.g., "I lead right, you lead left").

c. Cues can be vocal, visual, or reactive (e.g., tactile).

(1) Vocal cues are used to announce exercise introduction, movement execution,

and correct positioning. Vocal cues should be external cues as much as possible

instead of internal.

(a) External = focus on the outcome of the movement. Examples of external

cues include exploding, pushing, and driving (e.g., squat example, state “push the floor

away”).

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(b) Internal = focus on the body part (e.g., squat example, state “bring your

hips back and down”).

proper movement patterns. These cues allow Sailors to self-correct improper

movement patterns.

(2) Reactive cues: Reactive cues should be used as a last resort to correct

improper movement patterns. When performing a reactive cue, ask the member for

permission and inform a member of what you plan to do. An example of a reactive cue

is standing in front of a Sailor to signal to them to sit backwards during their squat

instead of forward or adding a mini band above the knees to correct movement

dysfunction.

NOTE: CFL/ACFLs should never manipulate a Sailor into the ideal position.

7. Exercise Tempo. There are three numbers that can be indicated for exercises that

should be performed at a specific tempo/count: eccentric (muscle lengthens), isometric

(no movement), and concentric (muscle shortens). Maintaining exercise tempo assists

in achieving the associated strength gain. For example, if the tempo is 2:1:2, the

muscle will lengthen for 2 seconds (eccentric movement), pause for 1 second (isometric

movement), followed by 2 seconds of muscle shortening (concentric movement). When

applied to push-ups, it is 2 seconds down, 1 second hold at the bottom, and 2 seconds

up to return to the starting position. The prescribed tempo for endurance, strength, and

power exercises is found in Table 4.

Table 4: Exercise Tempo for Endurance, Strength, and Power Exercises

Training Outcome

Eccentric

(seconds)

Isometric

(seconds)

Concentric

(seconds)

Endurance

2-6+

1-2

Strength

1-2

0-1

1-2

Power

Explosive

N/A

Explosive

8. Movement Compensations.

a. A movement compensation is any deviation from optimal patterns and

recruitment strategies. Movement compensations are caused by decreased or

increased muscle activation, limited joint mobility and/or stability, and inappropriate joint

movement sequencing.

b. As a CFL/ACFL, your role in identifying movement compensations includes:

(1) Recognition: Ability to identify poor movement quality.

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(2) Trial and error: Utilization of cues to correct less than optimal movement

patterns.

(3) Strategic correction: Ability to apply coaching cues to correct compensation.

c. Table 5 provides examples of the common compensations and sample corrective

cues.

Table 5: Common Movement Compensations and Corrective Cues

Movement

Compensation

Example

What to look for?

Corrective Cue

Optimal Position

Weight shifts

Forward: knee-

dominant squat

Backward: hip

dominant squat

Heels slightly lift off the

ground

Toe movement in the

shoe

Uncoordinated hip and

knee flexion

Standing weight

shift

Cue arch

Exaggerate the

compensation

Weight centered on

the arch of the leg

with toes engaged

Pelvic tilts

Anterior tilt: extension

of lower back

Posterior tilt: flexion

of the lower back

Lateral tilt: lateral

flexion of the hip

Excessive extension or

flexion in low-back

Excessive tone/muscle

size in low-back

Cue pelvis and

hinge

Facilitate neutral

spine

Torso activation

Pelvis sitting in a

neutral position

Head position

Extension of the neck

Cervical

extension/flexion

Manual head tilt

Remove/minimize

visual

Head facing

forward in a neutral

position

Thoracic

hinge

Thoracic extension

and rib flare

Slight cervical

extension

Rib flare

Close down the ribs

Torso activation

Neutral spine with

ribs closed

Knee collapse

One or both knees

collapse to the center

Knee movement during

exercise

Exaggerate the

compensation

Sync hip/knee

sequencing

Feet and knee in

line, wider than hip-

width

9. Overcoming Obstacles to Command PT/FEP. CFL/ACFLs will experience obstacles

when trying to assist Sailors in improving physical readiness. Tips are provided for

assisting with PT obstacles in Table 6. CFLs should remember that when dealing with

these obstacles, they should always keep their CO informed.

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Table 6: Strategies for Overcoming Common Obstacles to PT

Obstacle

Strategy

I do not have time (work, family)

Plan ahead. Make time and mark it on your calendar. Aim

for earlier in the day to prevent last minute commitments

from becoming an excuse.

I do not have anyone to go with

Develop a buddy system. Members are more likely to PT

on off days if someone else is waiting for them.

I am so tired after work

Schedule activity early in the day.

Look at eating patterns. Have you fueled properly during

the day to give you consistent energy? Look at sleep

habits as well. Can you go to bed one hour earlier?

I have small children that I have to get home to

Trade babysitting with a friend. Do exercises with your

children – walking with a stroller, have them ride a bike

while you walk or jog.

The weather…

Use the confined spaces workout indoors.

I do not have access to a gym

A gym is not required. Bodyweight, resistance bands, and

workout videos can be used.

I have to…..

Lose the excuses! This is a priority. Rate it that way in

your day. Once a routine is established, it becomes

second nature, like brushing teeth and getting dressed in

the morning.

10. Contraindicated Exercises and Stretches. Contraindicated movements are

potentially dangerous and may lead to injury. Any exercise that incorporates

movements that cause extension or flexion of a joint beyond its normal range involves

excessive, rapid or repetitive twisting around a fixed base, or requires advanced skills or

strength to perform correctly is considered to be contraindicated for command-led PT.

Contraindicated exercises and stretches are to be avoided at all command-led PT

sessions (Appendix C).

11. Resources.

a. There are many fitness resources available to assist with command physical

readiness. MWR fitness professionals can assist in designing and conducting

command/FEP PT sessions. MWR fitness professionals are exercise specialists trained

and qualified to provide individual and group exercise plans. Contact your local MWR

for available services.

b. Additional tools for CFL/ACFLs are the Navy Operational Fitness and Fueling

Series (NOFFS) courses offered aboard Navy installations. NOFFS was developed by

Navy physical readiness stakeholders and industry experts to provide a comprehensive

human performance training system that removes the guesswork. NOFFS is delivered

through three different methods: NOFFS Pre-Designed Series (including free NOFFS

Apps from your smart phone’s app store), NOFFS Educational Courses, and

Customized NOFFS Programming. NOFFS includes pillar prep, movement prep,

plyometrics - speed, agility, and quickness (SAQ), strength training, cardiorespiratory

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conditioning (ESD), regeneration (stretching and flexibility), and nutrition (fueling).

CFL/ACFLs have access to certified NOFFS instructors located throughout the fleet to

assist in training on NOFFS and incorporation into command PT. Various NOFFS

programs and courses are available including the following:

(1) The pre-designed NOFFS series:

(a) Operational Series: Designed to assist individuals with maintaining their

physical fitness levels based on various space and equipment restrictions. The

Operational series includes total body workouts, including cardiorespiratory training for

submarines, surface ship, and large decks.

(b) Strength Series: Designed to assist individuals in developing the strength

needed to perform at higher levels through three phases; Build Muscle, Get Strong, and

Get Powerful.

training plateaus while decreasing injuries often associated with traditional endurance

training.

(d) Sandbag Series: Designed to provide individuals with a training plan that

can be performed in austere environments with limited equipment options. The

Sandbag series assists in developing the raw strength and power needed to meet the

performance demands placed upon Sailors in any environment. Exercise modalities

(e.g., dumbbells, kettlebells) can be supplemented for a sandbag to complete the series'

exercises.

(2) MWR Instructor-led NOFFS Educational Courses:

(a) NOFFS Short Course: Six-hour NOFFS Operational course designed to

provide attendees with the foundation behind the methodology and movements found

throughout the Operational Series.

(b) NOFFS Operational, Strength, Endurance, and Sandbag Labs: Two-hour

labs for each series (Operational, Strength, Endurance, and Sandbag), designed to

educate and instruct participants on the movements in each series.

(nutrition) strategies found in the NOFFS system.

(d) NOFFS Operational Course: Five-day course designed to review the

mission, intent, and goal of NOFFS. The course provides attendees with the tools

needed to perform and execute the NOFFS Operational workouts through lectures and

gym sessions.

(3) Certified MWR NOFFS instructors can develop specific NOFFS training

JAN 2023

sessions for individuals or commands to enhance physical readiness. Customized

NOFFS programming needs pillar prep, movement prep, plyometric-SAQ, strength

training, ESD, and regeneration components.

(4) For more information on NOFFS and other MWR Fitness programs, visit

http://www.navyfitness.org/ for more details.

JAN 2023

Section 4: Command/Unit PT Components

The Navy's operational requirements are infinite and multidimensional, requiring

multiple joint movements and patterns. The movement-based approach should include

a warm-up, strength training, cardiorespiratory conditioning, regeneration, and

complemented by adequate fueling strategies (Refer to Guide 10). All command led PT

sessions consist of the following components in the order provided in Table 7.

Table 7: Recommended Duration of Components of a PT Session

PT Component

Time Requirement

Pre-Physical Activity Questions

N/A

Dynamic Warm-Up (Pillar & Movement Prep)

5 – 10 minutes

Pre-Planned PT Session

20 – 45 minutes

Cool-down

3 – 5 minutes

Regeneration

5 – 10 minutes

1. Pre-Physical Activity Questions. Prior to each command PT and FEP session the

Pre-physical Activity Questions must be asked. The Pre-Physical Activity Questions are

located in Appendix A.

2. Dynamic Warm-Up (Pillar and Movement Prep). Each PT session shall begin with a

pillar and movement prep. The purpose of the warm-up is to adequately prepare the

body for physical activity. The activities performed in the warm-up routine should mimic

the activities that will be performed during the exercise session. The warm-up period

lasts between 5-10 minutes but is driven by workout intensity, Sailor capacity, and

session length. Movements should start with low-intensity and gradually increase in

intensity as the warm-up progresses.

a. Take time to warm-up. Benefits include:

(1) Reducing the potential for muscle and connective tissue injuries.

(2) Increasing blood flow to exercising muscles. The more blood that reaches

the muscles, the easier the delivery of nutrients required for energy production.

(3) Increasing oxygen delivery to the muscle, which is crucial during a workout.

(4) Increasing blood flow to the heart leads to reduced risk for exercise-induced

adverse cardiovascular events.

b. Pillar Preparation (Prep): The pillar consists of the shoulder/scapular, torso,

thoracic and lumbar spine, pelvis and hips, and connective tissue (i.e., muscle,

ligaments, and tendons) and incorporates movements to improve muscle quality (soft

tissue), joint range of motion (mobility), and neuromuscular control (stability). Table 8

displays the components of pillar prep to include muscles/movements, volume, and

focus.

JAN 2023

Table 8: Pillar Prep Overview

Component

Muscles/Movements

Volume

Focus

Soft Tissue

2-4 muscles

≤30seconds

Release muscle tensions and

adhesions

Positional

Activation

(Mobility &

Stability)

2-4 movements

5-10 repetitions with 2-

second holds

Restore symmetry and control by

establishing an increased range of

motion

c. Movement Prep: The movement prep component of the warm-up is designed to

increase core temperature, activate and elongates muscles, enhance movement pattern

quality, and activate the central nervous system. Table 9 displays the components of

movement prep to include movements, volume, and focus.

Table 9: Movement Prep Overview

Component

Movements

Volume

Focus

Example

Dynamic Activation

2-4

6-15 repetitions

1-2 sets

Activating muscle

synergies

Glute bridge

Dynamic Flexibility

4-8

4-6 repetitions

1-2 sets

Actively increase 3-

dimensional elongation

through movement

patterns

Knee hug

Movement Integration

4-6

10-15 yards

1-2 sets

Engrain movement

patterns

Lunge with rotation

Neural Activation

4-6

5-15 seconds

1-2 sets

Prime the nervous system

for full speed activity

Quick feet

3. Pre-planned PT session. This PT session can include plyometric-SAQ, strength

training, and ESD. Pre-planned PT sessions should be sequenced based on the

intensity and neurological demand. When performed, plyometric-SAQ exercises should

be performed first

a. Plyometric-SAQ.

(1) Plyometric exercises involve quick, explosive movements to enable a muscle

to reach maximal force in a short time. Incorporating plyometric exercise can increase

power of subsequent movements and overall speed-strength qualities. Plyometric

exercise can assist in the development of power and speed, increasing the ability to

recruit muscle fibers efficiently and decreasing risk of injury. When incorporated into a

command PT session, they should be performed after movement prep and before the

strength session.

(2) When performing plyometric exercises, ensure proper warm-up (i.e., pillar

and movement prep), emphasizing proper technique during movement integration and

neural activation. Sailors should maintain proper form and alignment at all times,

landing softly to absorb shock. Between plyometric sessions, allow up to 72 hours for

recovery. The focus is on QUALITY, not quantity.

JAN 2023

(3) The recommended plyometric volume is based on contacts (i.e., foot contacts

with floor or box). Table 10 provides the recommended volume of plyometric exercise

based on experience.

Table 10: Plyometric Exercise Recommendations

Plyometric Experience

Volume

Beginner (no experience)

80-100

Intermediate

100-120

Advanced

120-140

(4) SAQ.

(a) Speed: Ability to move the body as quick as possible

(b) Agility: Ability to change direction quickly and effectively

a. Strength Training

(1) Sailors need to strengthen muscles needed to perform on an operational

platform. They should pay close attention to the quality of movement patterns and

select a challenging resistance. Table 11 depicts the sets, repetitions, and rest for

improving muscular endurance, strength, and/or power.

Table 11: Strength Training Recommendations

Goal

Sets

Reps

Rest

Endurance

3-6

12

30 seconds

Strength

3-5

6

2-5 minutes

Power

3-5

1-5

2-5 minutes

(2) The order of exercises is significant in preventing injury and capitalizing on

muscle capabilities.

(a) Exercises should be sequenced based on the intensity and neurological

demand. Power exercises (e.g., power clean) should be the first exercises performed

during strength training sessions as they require high skill and concentration.

(b) Max strength and strength endurance exercises (e.g., bench press, squat,

and push press) follow power exercises as they are core exercises that generally

involve multiple joints and muscles groups.

JAN 2023

session. Auxiliary exercises are generally single-joint exercises (e.g., bicep curls, tricep

curls).

b. Cardiorespiratory Exercise (Energy System Development)

(1) Metabolic Circuit: Metabolic circuits combine interval training principles with

resistance training into ESD. These circuits boost fat utilization by maximizing caloric

burn through multiple joints and muscle exercises with little rest between exercises.

Metabolic circuits include traditional cardiorespiratory exercises (e.g., jogging), strength,

endurance, explosiveness, mobility, agility, and power exercises.

(2) Linear Accelerations: Accelerations include sprint pattern drills to improve

sprint and movement speed. Accelerations can be performed using the cone drills,

linear accelerations, and box drills.

(3) Long Slow Distance (LSD). LSD includes running slowly or running for a set

amount of time or distance without regard to time.

(4) Pace/Tempo Training. Pace/Tempo training is cardiorespiratory training at an

intensity slightly higher than race pace. This can be accomplished by setting the

treadmill at the desired PRT speed, focusing on increasing duration at that speed. The

benefits include improved race pace and running economy (form).

(5) Fartlek Training. This term is Swedish for "speed play." A less structured

approach to interval training comprised of speed and fun. The session may be made up

as you go, to include jogging, running, and sprints.

4. Regeneration (Cool-down, Stretching, Recovery). A critical component of any

training program is regeneration. It brings balance back to the body, helping to relieve

tension and associated aches and pains while enhancing the body's response to the

training. Regeneration activities will help relieve aches, pains, inflammation, and

muscle tension while improving flexibility and tissue quality. Regeneration activities will

help after training sessions, keeping the body healthy and balanced. Regeneration

components of a training session include:

a. Cool-down. The cool-down period's purpose is to gradually lower the heart rate

and respiratory rate to pre-activity levels. Eliminating the cool-down (dropping to the

deck after cardio) can cause blood to pool in the lower extremities decreasing the

body's ability to return blood to the heart and brain. This can cause an irregular

heartbeat, dizziness, nausea, and fainting. Use the last 3 to 5 minutes of the workout

for a cool-down followed by stretching.

b. Stretching. Stretching sessions should focus on muscles utilized during the

training session to increase joint range of motion, decrease injury risk, improve

JAN 2023

performance, and aid in post-workout recovery. Static and Active Isolated Stretch

exercises can be found in Appendix B.

JAN 2023

APPENDIX A

_____________________________

PRE-PHYSICAL ACTIVITY

QUESTIONS FOR

COMMAND/UNIT PT AND FEP

JAN 2023

Pre-Physical Activity Questions

(1) Do you have a current PHA? If no, you are prohibited from participation today.

(2) Do you have chest pain (with or without exertion), bone or joint pain, high blood

pressure or high cholesterol? If yes, have you been cleared by your medical provider to

participate in PT?

(3) Do you have Sickle Cell Trait (SCT)? If yes, have you been cleared by your

medical provider to participate in PT? If not, you are prohibited from participation

today.

(4) Have you had a change in your medical status since the last time you were

asked these questions? If yes, have you been cleared by your medical provide to

participate in PT? If not, you are prohibited from participation today.

(5) Are you ill today or know of any medical condition that may prevent you from

participating in physical activity today? If yes, have you been cleared by your medical

provide to participate in PT? If not, you are prohibited from participation today.

JAN 2023

APPENDIX B

_____________________________

COMMAND PT REGENERATION

Static and Active Isolated Stretching (AIS) Protocol and

Recommendations

Static Stretching protocol:

1. When applying a stretch, make sure the body is in balance.

2. Slowly lean into the stretch.

3. Stretch to mild discomfort; the stretch should not hurt. Do not bounce while

stretching.

4. Aim to relax into the stretch as you breathe out.

AIS Protocol:

1. Start with the muscle in a relaxed state.

2. Actively move through the range of motion (ROM) without assistance.

3. Apply no greater than one pound of pressure at the end of the ROM.

4. Provide a controlled return back to starting position.

5. The stretch should be no longer than 2 seconds.

6. Repeat the stretch 10 times, with each stretch attempting to increase ROM.

7. Always return the muscle being stretched back to the starting position.

8. Exhale during the stretch and inhale during relaxation.

Additional regeneration exercises can be found at

https://www.navyfitness.org/fitness/noffs-training/noffs-series/regeneration-strategies

Recommended Static Stretches

Stretch

Description & Caution

Recommended for

Movement

Contraindicated

Stretch

Chest Stretch

Description: In a standing position, gently

clasp both of your hands and place them on

the back of your neck. Slowly pull your

elbows back until you feel a stretch on your

chest. Do not pull your head forward or place

tension on the neck

Caution: You can do this as a partner

assisted stretch but they should not force the

stretch by aggressively pulling back on the

elbows.

Horizontal Push (e.g., push-

up, chest press)

Posterior Shoulder Stretch

Description: Place your left hand on the back

side of your right arm above your elbow on

the front of your body and gently pull your

arm across your body. You should feel a

stretch on back side of your shoulder and

upper arm. Repeat to stretch opposite side of

your body.

Horizontal or Vertical Pull

(e.g., bent over row, pull up)

Triceps Stretch

Description: Take your left arm and reach

behind your back. By placing your right hand

on the back side of your left arm, gently push

back to achieve a stretch on the left triceps

muscle. Repeat on opposite side.

Horizontal or Vertical Push

(e.g., bench press, overhead

press)

Hip Flexor Stretch

Description: In a standing position, place your

right foot approximately 3 to 4 feet in front of

Lower Body Push (e.g., back

squat, walking lunges)

JAN 2023

your left foot (like a lunge). Slowly bend both

knees until you lower your body towards the

ground. Your left knee should almost be at 90

degrees. Gently push your left hip forward to

feel the stretch in the front of your hip. If you

don't feel the stretch, gently lean your upper

body back.

Tip: Since you use this muscle group during

the Navy Curl-Up, this stretch should be

performed after the curl-up event to prevent

cramping and prepare this muscle group for

the cardio event

Groin or Butterfly Stretch

Description: While sitting with the upper body

nearly vertical and legs straight, bend both

knees, and bring the soles of the feet

together. Pull feet toward your body. Gently

place your hands on your feet and your

elbows on your knees. Pull your upper body

slightly forward as your elbows push down.

You should feel a stretch in your groin area.

Lower Body Push or Pull (e.g.,

lateral lunge, single-leg RDL)

Modified Hurdler Stretch

Description: While sitting in a v-position,

gently pull your left foot towards your groin

area. Your right leg will remain straight with a

slight bend in the knee. Gently lean forward

and reach for your toes on your right leg to

stretch out your hamstring.

Note: The stretch will be more difficult if you

try to perform the hamstring stretch if you pull

your toes back towards your body (vs.

pointed).

Lower Body Push or Pull (e.g.,

deadlift, RDL, squat)

JAN 2023

Outer-Hip-and-Low-Back-Stretch

Description: While in a long sitting position

(legs in front of you with knees straight),

cross your right leg over the left. Your right

foot should be on the ground at

approximately your left knee level. Take your

left elbow and place it on the outside of your

right knee and gently push your knee towards

the left side of your body. You should feel a

stretch on the outer portion of your right hip

and in your low and mid back region. Repeat

to opposite side.

Lower Body Push or Pull (e.g.,

deadlift, squat, lateral lunge,

RDL)

Avoid spinal rotations,

they are bad for the

back

Piriformis Stretch

Description: While you are lying on your back,

gently cross your right leg over your left thigh

(both knees are bent at 90 degrees). Take

both hands and place on the back side of

your left thigh. Gently pull towards your chest

until your feel slight tension in your right

buttock and outer thigh. Repeat on opposite

side.

Note: If you are experiencing low back pain

after performing physical activity, seek

medical assistance. This exercise should be

performed to increase flexibility in this region

and may assist in decreasing pain.

Lower Body Push or Pull (e.g.,

deadlift, squat, lunge, RDL)

Low Back Stretch

Description: While lying on your back, gently

pull one or both knees to your chest. You

should feel a stretch in your low back and

buttocks.

Lower Body Push or Pull (e.g.,

deadlift, squat lunge, RDL)

Avoid extreme

hyperextension of the

spine (arching the

JAN 2023

back).

Quadriceps Stretch

On-the-Ground Description: While lying on

your side, with a slight bend in your left knee,

grabs your right ankle with your right hand

and maintains your balance. Gently pull your

right foot towards your buttocks while making

sure your knees is aligned with the body

(make sure knee is not sticking out and it is

directly below your hip. Repeat to opposite

side.

Standing Description: In a standing position,

with a slight bend in your left knee, grab your

right ankle with your right hand and maintain

your balance. Gently pull your right foot

towards your buttocks while making sure your

knees is aligned with the body (make sure

knee is not sticking out and it is directly below

your hip). You can also stretch out your

trapezius (neck) muscles during this

quadriceps stretch (neck muscles) by

bringing your chin to the opposite side of your

chest. Repeat to opposite side.

Note: If you are having difficulty balancing

you can hold on to a wall or perform this

stretch while lying on your side.

Lower Body Push (e.g., squat,

lunge)

JAN 2023

Abdominal Stretch

Description: On your stomach, place your

hands beneath your shoulder and gently push

up until you feel a stretch on your abdominal

muscles. Do not fully lock out your elbows

and hyperextend your back.

Note: If you feel any discomfort in your low

back while performing this exercise, you can

reduce the tension by using the "propped on

elbow" position.

Core

Calf Stretch

Description: In a push-up position, cross the

left foot over the right. With the right knee

straight, gently push the right heel toward the

deck. You will feel a stretch in the right calf.

Hold for 15 seconds. Repeat to opposite side.

Note: Your body should remain in a straight

line from your shoulders to your ankle to

prevent low back injury and to strengthen

your core muscles.

Plyometrics (e.g., jumping,

bounding), ESD (e.g., running)

JAN 2023

APPENDIX C

_____________________________

CONTRAINDICATED/HIGH-RISK EXERCISES AND

STRETCHES

JAN 2023

Contraindicated/High-Risk Exercises

Contraindicated

Exercises

Rationale

Alternative Exercise

Burpees

Extension in the spine

Donkey Kicks

Places excessive pressure, hyperextension of

low back

Glute Bridge

Deep Knee Bends

Overstretches ligaments of the knee

Reverse Lunges

Deep Knee Lunges

Places excessive pressure on the forward knee

Reverse Lunges

Windmill

Places a tremendous amount of stress on the

low back and supporting muscles

Toe Tap to the Front /

Toe Tap to the Rear

Cherry Pickers

Places excessive pressure on the low back and

supporting muscles

Bicep Curls

Knee Blocks

Steam Engines

Flutter Kicks

Place excessive pressure on low back and/or

cervical spine

Bicycles/ Plank/Isometric

hold

Hello Dollies

Places excessive pressure on the low back

Bicycles/Plank

Jack Knives

Places excessive pressure on the low back

Bicycles/Plank

8-Count Bodybuilders

Can lead to increased compression of the

spine, potentially leading to stress fractures

and/or muscles strains

Plank/Side Bridges/

Alternating Superman

Mountain Climbers

Increased compression of the spine during

rotation.

Plank / Side Bridges

Ballistic Wood Chops

Incorporates ballistic/bouncing movements

which are considered a contraindicated

movement

Knee Blocks/Steam

Engines/Standing Side

Crunch

JAN 2023

Star Bursts

Ballistic movement

Jumping Jacks/

Plyo-Jacks

Simultaneous arm and

leg lifts on stomach or

swimmers

Hyperextends the back and places pressure on

spine

Alternate opposite arm,

opposite leg/ Bird dog

(alternate on hands and

knees)

Hurdler's Stretch

Places excessive pressure on flexed knee joint

Modified Hurdler's

Stretch

Standing Hamstring

Stretch

Places excessive pressure on the low back

Modified Hurdler's

Stretch

Quadriceps Stretch

(sitting on knees) and

lying back

Places excessive pressure on both knee joints

Standing Quadriceps

Stretch / Lying

Quadriceps Stretch

Swimmer's Arm Stretch

(clasp hands behind

back and lift)

Could lead to shoulder instability and

predisposition to injury as well as places

excessive pressure on low back

Standing Chest Stretch

(using a doorway)

Lumbar Rolls

Can over compress the lumbar intervertebral

disks

Toe Tap to the front/ Toe

Tap to the rear

Sit and Reach

(Hamstring)

Places excessive pressure on low back

Modified Hurdler's

Stretch

Standing Toe Touch

Extreme unsupported lumbar flexion, increases

pressure on back and small muscles

Yoga Plow

Places excessive pressure on cervical

intervertebral disks

Superman (alternating

arms)

Neck Hyperextension

and Neck Rolls

Can pinch anterior cervical nerves and over

compress cervical intervertebral disks

Gently lower your chin to

your chest (Do not

perform neck circles)

Contraindicated

Stretches

Rationale

Alternative Exercise

Chest Fling Backs

Involves ballistic, controlled movements

Standing Chest Stretch

(using a doorway)

Wide Circle Sun Gods

Overstretches ligaments of the shoulder and

could possibly damage shoulder cartilage

Pec Fly w/Overhead

Raise

JAN 2023

Contraindicated/High-Risk Stretches

It is best to completely avoid contraindicated positions or stretches. Although it is not guaranteed that an injury will result,

the chances are significantly increased. There are safe and effective alternatives to contraindicated stretches. Even if you

do not feel pain while performing a contraindicated stretch, damage may occur, which may show up later.

This stretch may cause an

individual to get dizzy

(extreme hyperextension)

Deep squats that compromise

form (e.g., neutral spine)

JAN 2023

Do not perform circular motions.

Avoid the knee extending to far

beyond the toes

APPENDIX D

_____________________________

SAMPLE WORKOUTS

JAN 2023

Operational Workout

Pillar Prep

Exercise

Reps

Tempo

Sets

Rest

90/90 with Arm Sweep

4/Each

3:3

-----

Glute Bridge with Leg Lock

4/Each

2:2

-----

Pillar Bridge with Hip Flexion

4/Each

2:2

-----

Bent Over "W"

3:3

-----

Movement Prep

Exercise

Reps

Tempo

Sets

Rest

Banded Lateral Walks - Band Above Knees

15 Yds/Each

-----

Reverse Lunge with Rotation

4/Each

-----

Inverted Hamstring

4/Each

3:3

-----

Bent Over "T" with Band

3:3

-----

Drop to Base Pogo

3-5 Sec

-----

Strength

Circuit 1

Reps

Tempo

Sets

Rest

Rear Foot Elevated Split Squat - Loaded/Unloaded

10-12

3:3

-----

Med Ball Underhand Toss

10-12

-----

1/2 Kneeling Single Arm Press

10-12

2:2

-----

Farmers Walk

20-30 Yds

-----

Deadbug

10-12

3:3

1:00

Circuit 2

Deadlift

10-12

3:3

-----

Lateral Goblet Squat – Alternating

10-12

3:3

-----

Inverted Row

10-12

2:2

-----

Single Arm Bench Press

10-12

2:2

-----

Bird Dog

10-12

3:3

1:00

Circuit 3

Pillar Bridge with Lateral Pull Through

10-12

-----

Bicep Curl to Overhead Press

10-12

2:2

-----

1/2 Kneeling Rotation Slam with Med Ball

10-12

-----

Leg Curl - Sliders or Stability Ball

10-12

3:3

-----

Lat Pull Down to Tricep Extension

10-12

2:2

-----

Toe Pull to Deep Squat

10-12

-----

Energy System Development

Exercise

Reps

Tempo

Sets

Rest

Reaction Drills

-----

1:00

Linear Acceleration

-----

1:00

Cone Drills (6-Cone)

-----

1:00

Regeneration

Exercise

Required Time

Tempo

Sets

Rest

Total Body Stretch (See Appendix C recommended static

stretches)

8-10 Minutes

20 Sec/Each

-----

JAN 2023

Energy System Development

SAQ Drills (Get Up and Go) – 4 sets

Position

Distance

Reps

Rest

Face Down/Head Forward

20 YDs

1-min

On Back/Head Forward – Roll Left

20 YDs

1-min

On Back/Head Forward – Roll Right

20 YDs

1-min

Face Down/Head Forward – Push up

(x2)

20 YDs

1-min

Linear Acceleration – 4 sets

Intervals

Distance

Reps

Rest

20yds Easy – 20 yds moderate

40 YDs

1-min

20 yds Moderate – 20 yds Easy

40 YDs

1-min

10 yds Max – 30 yds Moderate

40 YDs

1-min

20 yds Max – 20 yds Moderate

40 YDs

1-min

Cone Drills (6-Cone) – 4 sets

Pattern

Reps

Rest

1-min

JAN 2023

Endurance Workout

Pillar Prep

Exercise

Reps

Tempo

Sets

Rest

90/90 Stretch

4/Each

3:3

-----

Glute Bridge Marching

4/Each

2:2

-----

Plank with Leg Lift

4/Each

2:2

-----

Plank Rolling

4/Each

3:3

-----

Bent Over "Y"

3:3

-----

Movement prep

Exercise

Reps

Tempo

Sets

Rest

Hip External Rotation with Bands

8/Each

3:3

-----

Banded Forward/Backward Walk - Bands Above Knees

15 Yds/Each

-----

Inverted Hamstring to Leg Cradle

4/Each

3:3

-----

Reverse Lunge Elbow to Instep with Rotation

4/Each

-----

Power Skip (Height)

15 Yds

-----

Drop to Single Leg Balance to Base Pogo to 2 Inch Run

3-5 Sec

-----

Plyos

Exercise

Reps

Tempo

Sets

Rest

Single Leg Line Hop: Medial/Lateral, Forward/Backward

6/Leg

-----