1. TOMAHAWK TACTICAL ATHLETE PHYSICAL TRAINING TEAM “Our most Precious Asset is the Tomahawk Soldier”

2. IDENTIFICATION OF KEY PERSONNEL COMMENTS/QUESTIONS/GUIDANCE
AGENDA
IDENTIFICATION OF KEY PERSONNEL
TRAIN THE TRAINER
TRAINING SEMINAR
LEADER HANDOUTS
COMMENTS/QUESTIONS/GUIDANCE
9/23/2018

3. IDENTIFICATION OF KEY PERSONNEL
RFI to the Companies
-Master Fitness Trainer
- Experience with Personal Training/Nutrition/Physical Therapy
-Crossfit Certified, Collegiate Level Athletics, Formal Training in Power/Olympic Lifts, Gymnastics
-Core Trainers for 3x Day Company Training Seminar
-10 PAX
9/23/2018

4. TRAIN THE TRAINER 3 Day Course OICs: NCOICs: Purpose:
Replicates Company Seminars
Allows Standardization for Instructional Fundamentals
Identification of Primary/Alternate Instructors
9/23/2018

5. TRAINING SEMINAR
Expand Horizons and Instruct Fundamentals as to increase efficiency and prevent injuries
Warm-up/Cool Down
Mobility Drills
Dynamic Stretching
PNF Streching
9x Fundamental Movements: Squat, Front Squat, Over Head Squat, Shoulder Press, Push-Press, Jerk, Dead Lift, Sumo Dead Lift High Pull, Med Ball Clean
2x Olympic Lifts: Clean & Jerk, Snatch
Additional Weight Lifting: Kettle Bell Swings/Juggling, Medicine Ball Work, Carries, Weighted Dips/Pull-ups/Lunge, Bench Press, Turkish Get-Ups
Gymnastics: Pull-up, Dip, Muscle-up, Body Weight Squat, Box Jumps, Burpee, Broad Jump, Tabata
9/23/2018

6. TRAINING SEMINAR DAY 1
Focus: Provide instruction on the fundamentals of Weight Lifting Exercises
Time: 2 hrs
Warm-up: Mobility Drills, Dynamic Stretching
9x Fundamental Movements: Squat, Front Squat, Over Head Squat, Shoulder Press, Push-Press, Jerk, Dead Lift, Sumo Dead Lift High Pull, Med Ball Clean
2x Olympic Lifts: Clean & Jerk, Snatch
Additional Weight Lifting: Kettle Bell Swings/Juggling, Medicine Slams/Throws, Carries, Weighted Dips/Pull-ups/Lunge, Bench Press, Turkish Get-Ups
Workout: Fight Gone Bad (1 minute each Exercise x3 rounds)
Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
9/23/2018

7. Warm-Up “The goal of the warm-up is increased body awareness, improved coordination, improved elasticity and contractibility of muscles, and greater efficiency of the respiratory and cardiovascular systems.”
General Warm-up
Joint Rotations
Aerobic Activity
Stretching
Dynamic
Work Out Specific
9/23/2018

8. WARM-UP AEROBIC ACTIVITY & JOINT ROTATIONS
At least 5 minutes of Light running, Jump Rope, Swimming, or any activity that will increase cardiovascular output
Raises core temperature, increases blood flow to muscles, improves muscle performance and reduces likelihood of injury
Joint Rotations:
Lubricate joints with Synovial Fluid
Synovial fluid lubrication allows increased Joint functionality during athletic activity
Slow circular movements clockwise and counter clockwise
Start from fingers and work to toes (fingers and knuckles, wrists, elbows, shoulders, neck, trunk/waist, hips, legs, knees, ankles, toes)
9/23/2018

9. WARM-UP STRETCHING/MOBILITY DRILLS
Dynamic Stretching/Mobility Drills:
Involves moving parts of your body and gradually increasing range of motion, speed of movement or both
No bouncing or jerky movements
8-12 repetitions
High Kicks (Hamstring), Leg Swings (Adductor) Walking Lunges (Hip Flexors), Arm Swings (Shoulders), Shoulder Internal/External Rotator Drill, Side Bend/Torso Twist (Back/Abdominals), Hurdlers Knee Raise (Groin), Hand Walk (Chest/Shoulders), Heel Up (Quadriceps), Tip Toe Walk (Calf), High Knee Pull (Glutes/IT Band), Knee Push/Heel Pull (Hips/IT Band), Split Squats, Lateral Squats,
9/23/2018

10. WARM-UP WORK-OUT SPECIFIC
“Watered Down” version of the movements that will be used in the work out
Reduced intensity
Prepares body for the movements required
Improves coordination, balance, strength and response time
9/23/2018

11. TRAINING SEMINAR DAY 2
Focus: Provide instruction on the fundamentals of Gymnastic Exercises
Time: 2 hrs
Warm-up: Mobility Drills, Dynamic Stretching
Exercises: Body Weigh Squat, Box Jump, Hands Release Push-Up, Sit-up (with Ab Mat), Pull-up (Dead Hang, Kip, Butterfly), Dip, Muscle-Up, Burpee, Broad Jump, Lunge, Split Squat, Hand Stand, Hand Stand Push-Up, Parallette/Ring Holds, Knees to Elbows, Ankles to Bar
Workout: Tabata (Squats, Push-ups, Sit-ups, Pull-ups)
Cool Down: PNF (Proprioceptive Neuromuscular Facilitation) Stretching
9/23/2018

12. Day 2 COOL DOWN PNF STRETCHING
Hold-Contract Technique
Combination of Isometric and Passive Stretching
Partner Assisted
Takes advantage of increased Range of Motion (post Isometric Stretch)
No more then 3x Weekly
Initial Passive Stretch, Isometric Contraction (7-15 Sec), Passive Stretch (visible muscle release), Relax
Repeated 3-5 times per muscle
9/23/2018

13. TRAINING SEMINAR DAY 3
Focus: Provide instruction on the fundamentals of Metabolic Conditioning, Diet/Nutrition, and Programming
Time: 2 hrs
Metabolic Conditioning: Run, Bike, Swim, Row, Jump Rope
Diet/Nutrition:
What we Eat: Paleo (Goal: Reduction of Refined Carbohydrate intake)
How we Eat: Zone (Balance of Macro Nutrients- Protein/Carbohydrates/Fats)
Glycemic Index
Good Fats vs Bad Fats
Post Work Out Meals
Supplementation
Programming:
Focus on broad range of Physical Competencies
Varied, Progressive, and Combat focused
Emphasis on “deficient” areas
APFT
9/23/2018

14. NUTRITION
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”
9/23/2018

15. NUTRITION GLYCEMIC INDEX
What is the Problem with High-Glycemic Carbohydrates? The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability.
9/23/2018

16. NUTRITION ZONE
Metabolic state to achieve peak efficiency and prevent the gambit of “Metabolic Disorders”
Quality vs Quantity
Hormonal Balance (7g Protein, 9g Carb, 1.5g Fat)
Favorable vs Unfavorable Carbohydrates
Exact Measurement vs “Eye Ball”
9/23/2018

17. NUTRITION ZONE
9/23/2018

18. NUTRITION PALEO
“Eliminate all refined foods from your diet. Base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. Skip bread, rice, potatoes and other carb-heavy foods. Don’t eat anything that originated in a factory. If a cave man wouldn’t have had access to it, don’t eat it.”
9/23/2018

19. NUTRITION FATS Fats: Good: Bad: Saturated Fats: Monounsaturated Fats:
Lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, canola and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat.
Polyunsaturated Fats:
Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil (omega-3), as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats.
Bad:
Saturated Fats:
Raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Mainly found in animal products such as meat, dairy, eggs and seafood. Some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil.
Trans Fats:
Invented as scientists began to "hydrogenate" liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as micro waved popcorn as well as in vegetable shortening and hard stick margarine.
9/23/2018

20. NUTRITION POST WORK OUT/SUPPLEMENTATION
Dependant on Type of Activity
Generally 3:1 Carb to Protein Ratio
Within 30 Minutes of Activity NLT 1 Hour
Supplementation:
Fish Oil
Anti-Inflamatory
Promotes Recovery
2.5mg daily for Healthy Male (combination of EPA + DHA = Omega 3)
Multivitamin as needed
If “Healthy Eating” is established most micronutrients will come from food
9/23/2018

21. PHYSICAL COMPETENCY TO EXERCISE MATRIX
9/23/2018

22. FORGE WARRIORS “Of every one hundred men in battle, ten should not be there. Eighty are nothing but targets. Nine are the real fighters, we are lucky to have them since they make the battle. Ah, but the One – one is the warrior – and he brings the others home.” Heracles
Hard and Realistic Physical Training
Combat Focused
Full Spectrum of Physical Competencies
Injury Prevention and Rehabilitation
“Our most Precious Asset is the Tomahawk Soldier”
9/23/2018