Military Training Considerations: Training Block #1
In the first blog post (https://www.ptconline.co/blog/military-training-considerations), we looked at the physical and physiological parameters needed to perform at the high levels required to enter any of the elite military units. We will now begin to examine a specific three-month cycle designed for an FBI agent looking to complete and graduate through Hostage Rescue Team (“HRT”) selection. This is a grueling two week course modeled after the Delta Force selection process.
When looking at the athletic background of this athlete, he had a power/speed background (American Football in college) and since his entry into the FBI his training had included Crossfit, circuit training, and some running. His initial HRV assessment was very promising. Dominance parasympathetic nervous system, low resting heart rate of 50 (goal through the training is to have this drop <45 bpm).
Through regular monitoring of the candidate’s HRV results, we can understand if they are moving in the correct direction. If not, this could be a sign of bigger issues and a sign the candidate is not adapting properly to the training stimulus. Our initial baseline tests allow us to see daily if the training program and any recovery methods are having a positive or negative impact. If over a period of weeks, the systems do not improve or even get worse that is a sign the training might need to be adjusted. The bottom line is you cannot systematically improve on what you do not measure!
Injury history was exceedingly small with only a minor shoulder issue. He had not had any surgeries and no lower body injuries which would limit his running, cycling, weightlifting, and sprinting. One of the keys to having these operators make it through selection is have them as durable as possible structurally.
One of the challenges with training agents is recognizing the demands of their current job within the FBI along with factors such as travel, access to training facilities, quality sleep, and family. On top of those demands we also are working on an eight-month cycle until the selection commences. This period of time is sufficiently long that one must be very careful not over train the candidates and bring them to a premature physical peak, leaving them burnt out both physically and mentally by the time the crucial selection period arrives.
During this first block we would not be administering any recovery or regeneration modalities (ice baths, Epsom salt baths, massage, contrast showers, etc). We want the athlete to adapt naturally to the stress. I also do not want them taking any anti-inflammatory medications.
With all this information now gathered here is the first 4 week block.
Monday and Friday
Session One
Hiking/Roller Skiing/Cycling/Versa Climber/Rowing Machine. Ideally, this should be the first session of the day, with strength training during the second session. For the first training block do not exceed 60 minutes of running during any one session and ensure HR stays between 120-130 bpm.
Week 1 - cardiac session 30-90 minutes.
Week 2 - cardiac session would be <10% longer then Week 1
Week 3 - cardiac session would be <10% longer then Week 1
Week 4 - cardiac session would be <10% longer then Week 1
Session Two
Individual warm-up
A) Dead Lift. Rest 2 minutes between sets.
Week 1 - 4 x 6 @ 65% of 1RM
Week 2 - 4 x 5 @ 72% of 1RM
Week 3 - 3 x 8 @ 60% of 1RM
Week 4 - 5 x 3 @ 80% of 1RM
B) Chin-ups. Rest 2 minutes between sets.
Week 1 - 3 x 12/10/8
Week 2 - 3 x 14/12/10
Week 3 - 3 x 16/14/12
Week 4 - 3 x 8/7/6
C) Rear-Foot Elevated Split Squats. Rest 2 minutes between sets.
Week 1 - 3 x 6 @ 30-40 lbs (stick with same weight for the entire block)
Week 2 - 3 x 8 @ same weight as Week 1
Week 3 - 3 x 10 @ same weight as Week 1
Week 4 - 2 x 8 @ same weight as Week 1
Tuesday and Saturday
Session One
Individual warm-up
Box Jumps onto 24” Box. Step down from box each rep. After each set rest 2 minutes. After each series, rest 4 minutes. Saturday’s session is half the volume of Tuesday’s.
Week 1 - 2 series of 4 x 10 reps.
Week 2 - 2 series of 5 x 10 reps.
Week 3 - 2 series of 6 x 10 reps.
Week 4 - No jumps this week. Long cardiac session 45-60 minutes with HR <130 bpm
Running. For first training block do not exceed 60 minutes of running during any one session and ensure HR remains <120 bpm.
Week 1 - Running session of 30-45 minutes.
Week 2 - Running session would be 10% longer then Week 1
Week 3 - Running session would be 10% longer then Week 1
Week 4 - Running session would be 10% longer then Week 1
Training session for Wednesday
Session One
Stationary Bike. 45-60 minutes each week at HR of 120-130 bpm.
Session Two
Individual warm-up
A) Kettlebell Jump Squats using 24kg standing on low boxes. Rest 2 minutes between sets and 6 minutes between series.
Week 1 - 2 series of 3 x 6 reps.
Week 2 - 2 series of 3 x 8 reps.
Week 3 - 2 series of 3 x 10 reps.
Week 4 - 1 series of 2 x 7 reps.
B) Bench Press. Rest 2 minutes between sets.
Set 1 - work up to 8 rep max (The next week you will increase the weight 5 lbs)
Set 2 - use 10% less weight then set 1 for 8 reps
Set 3 - use 10% less then set 2 for 8 reps
C) Pull-Ups. Rest 4 minutes between sets. Keep track of total reps on all sets.
Weeks 1/2/3 - 2 sets to failure.
Week 4 - 1 set to failure.
D) Walking Lunges
Set 1 - work up to 8 rep max (16 total steps. The next week you will increase the weight 5 lbs)
Set 2 - use 10% less weight then set 1
Set 3 - use 10% less weight then set 2
Thursday
Session One - Walking on treadmill with heart rate <120 bpm for 60-90 minutes.
Sunday
Complete day off.