B-GL-382-003/PT-Z01

ARMY FITNESS MANUAL SUPPLEMENT

COMBAT FITNESS PROGRAM

(ENGLISH)
(This publication is active on receipt)

WARNING ALTHOUGH NOT CLASSIFIED, THIS PUBLICATION, OR ANY PART OF IT, MAY BE EXEMPT FROM DISCLOSURE TO THE PUBLIC UNDER THE ACCESS TO INFORMATION ACT. ALL ELEMENTS OF INFORMATION CONTAINED HEREIN MUST BE CLOSELY SCRUTINIZED TO ASCERTAIN WHETHER OR NOT THE PUBLICATION OR ANY PART OF IT MAY BE RELEASED.

Issued on the authority of the Chief of the Land Staff

B-GL-382-003/PT-Z01

ARMY FITNESS MANUAL SUPPLEMENT

COMBAT FITNESS PROGRAM

(ENGLISH)
(This publication is active on receipt)

WARNING ALTHOUGH NOT CLASSIFIED, THIS PUBLICATION, OR ANY PART OF IT, MAY BE EXEMPT FROM DISCLOSURE TO THE PUBLIC UNDER THE ACCESS TO INFORMATION ACT. ALL ELEMENTS OF INFORMATION CONTAINED HEREIN MUST BE CLOSELY SCRUTINIZED TO ASCERTAIN WHETHER OR NOT THE PUBLICATION OR ANY PART OF IT MAY BE RELEASED.

Issued on the authority of the Chief of the Land Staff

OPI: DAT 5-6

Basic date 2008-01-01

Army Fitness Manual Supplement: Combat Fitness Program

1PREFACE 101. ACKNOWLEDGEMENTS

1. The development of the Army Fitness Manual Supplement has been the result of collaboration between numerous groups of people. The project was spearheaded by the Canadian Forces Infantry School at Combat Training Centre (CTC) Gagetown based on their experiences with the CrossFit Training Program and their own functional physical fitness program. The Infantry Schools successes with their programs led them to propose an addition to the Army Fitness Manual to incorporate some of the training methods that they were using. The Canadian Forces Personnel Support Agency (CFPSA) contracted Dr. Howie Wenger (the original author of the Army Fitness Manual) to review both the CrossFit training program and the proposed program submitted by the Infantry School, and to provide recommendations for using a CrossFit-type program in the Canadian Forces. With these recommendations from Dr. Wenger 1 and the input from the Infantry School, CFPSA has produced these three new chapters for the Army Fitness Manual outlining a high intensity functional fitness program called the Combat Fitness Program (CFP). Thank you to the following individuals who have contributed to the development of this manual: Contributing Authors (alphabetical) Mr. Greg Glassman, CrossFit Ms. Kelly Lupton, CFPSA Captain Wade Rutland, Infantry School, CTC Gagetown Dr. Howie Wenger, University of Victoria Captain J.T. Williams, Infantry School, CTC Gagetown Technical Contributors Dr. Wayne Lee, CFPSA Patrick Gagnon, CFPSA Canadian Forces Contributors Lieutenant-Colonel Ren Melanon, Commandant Infantry School, CTC Gagetown Captain Jeff Bird, Infantry School, CTC Gagetown Captain Ken Goodland, Directorate Army Training Technical Reviewers Mr. Mike Taylor, CFPSA Mr. Marcel Roy, Royal Military College

Army Fitness Manual Supplement: Combat Fitness Program

Images Army Individual Training Authority Training Enhancements Design/Layout Army Publishing Office, LFDTS Kingston

The document produced by Dr. Howie Wenger for the CFPSA is an internal document titled, The AFMCrossFit Final Report, Dr. H.A. Wenger, 11 December 2006. This document is available by contacting the Director Human Performance Health Promotion at CFPSA Headquarters.

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2FOREWORD 2. B-GL-382-003/PT-Z01 Army Fitness Manual Supplement: Combat Fitness Program is issued on the authority of the Chief of the Land Staff by the Army Publishing Office, Fort Frontenac, Kingston, Ontario 3. B-GL-382-003/PT-Z01 Army Fitness Manual Supplement: Combat Fitness Program is effective upon receipt. 4. The French version of this publication is B-GL-382-003/PT-Z02 Supplmentaire au GCPAT Programme dentranement au combat. 5. The electronic version of this publication can be found in the Army Electronic Library http://lfdts.kingston.mil.ca/ael. 6. Suggested amendments should be forwarded through normal channels to DAT 5-6.

Her Majesty the Queen in Right of Canada, as represented by the Minister of National Defence, 2008

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Army Fitness Manual Supplement: Combat Fitness Program

TABLE OF CONTENTS
1 PREFACE ..................................................................................................................... i 1 FOREWORD ............................................................................................................... iii 1 CHAPTER 1 COMBAT FITNESS PROGRAM 101. 102. 103. 104. 105. 106. 107. What is the Combat Fitness Program? ........................................................1- 1 Who Uses the Combat Fitness Program? ....................................................1- 1 The CFP Workout Terminology....................................................................1- 2 CFP Program Safety and Prescription Principles.........................................1- 4 The scalability concept ..............................................................................1- 6 Exercises......................................................................................................1- 7 Equipment ....................................................................................................1- 7

2 CHAPTER 2 Combat Fitness Program Schedules 201. 202. 203. 204. 205. Overview ......................................................................................................2-1 Warm-up ......................................................................................................2-1 The CFP 9-week Schedule with Workouts ...................................................2-1 The CFP 13-week Schedule Template ........................................................2-5 13-week Program Template .........................................................................2-5

3 Chapter 3 Combat Fitness program Exercises 301. General ........................................................................................................3-1 302. Exercises......................................................................................................3-1

Army Fitness Manual Supplement: Combat Fitness Program

1CHAPTER 1 COMBAT FITNESS PROGRAM 101. WHAT IS THE COMBAT FITNESS PROGRAM?

1. The Combat Fitness Program (CFP) has been developed in response to Chief of the Defence Staff (CDS) guidance on the requirement for CF members to be more physically fit than ever based upon the current operational environment. This Land Force Command program provides a progression from the Fit to Fight Army Fitness Program described in the first six chapters of this manual by providing a more functional and intense physical fitness program option. The CFP derived its origins from the CrossFit training method, which has been adapted to meet the special needs of the Canadian Army by incorporating many of the widely accepted general principles of fitness training taught in the CF. Understanding CF fitness fundamentals, as well as the background of the CrossFit program, will help to better appreciate the CFPs blended design. 2. CrossFit is a strength and conditioning system built upon constantly varied, if not random, functional movements executed at high intensity. Developed by Mr. Greg Glassman, the fitness that CrossFit advocates and develops is broad, general, and inclusive. 3. There are some key variables derived from the CrossFit program, which have been fundamental to its success. Each of the variables described below have been maintained in the CFP: a. Functional describes the exercises utilizing movements most representative of natural movement. Functional movements generally use universal motor recruitment patterns, recruit in a wave of contraction from core to extremity, move the body or other objects efficiently and effectively, and are multi-joint. Functional movements, when done properly, are very safe and effective in strength training, and as a result, are often used in a rehabilitative environment. Variance refers to a divergence from strictly fixed notions of sets, rest periods, repetitions, exercises, order of exercises, routines, or periodization. The Army profession frequently provides largely unforeseeable challenges; this program trains for that by striving to keep the training stimulus broad and constantly varied. It develops the capacity for elite performance in any combination of functional movements across a broad range of challenges or demands. High intensity addresses the amount of work performed and the time required to complete itaverage power. It is important to stress that during high intensity workouts performing exercises with proper technique is critical to the success and safety of the overall workout. Therefore, quality and consistent technique must be established prior to increasing the intensity of a workout.

b.

c.

102.

WHO USES THE COMBAT FITNESS PROGRAM?

1. The CFP has been described as a progression from the standardized Army Fitness Program in this manual. Though not restricted to the Regular Force combat arms occupations, often they would be seen as the primary users of the CFP. Whereas the Army Fitness Program was developed to make soldiers Fit to Fight by developing whole body fitness to accomplish
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the Army common tasks of the Land Force Command Physical Fitness Standard (LFCPFS) weight load marching, casualty evacuation, and trench digging the CFP can be used to augment the actual combat capabilities of the individual or the unit. Within annual training plans, COs could in fact train their units for attainment of the LFCPFS through the use of the Army Fitness Program before embarking on the CFP during another part of the training year. The key is to understand that the Army Fitness Program and the CFP should be complementary. 103. 1. THE CFP WORKOUT TERMINOLOGY CFP workouts are comprised of three distinct fitness modalities: a. Metabolic Conditioning (M)The metabolic conditioning is mono-structural activities commonly referred to as cardio, the purpose of which is primarily to improve cardio-respiratory capacity and stamina. The M modality varies between short sprint intervals, aerobic intervals (e.g., 400 and 800 meters), continuous runs (e.g., 2.4 and 10 km), and weight load marches. Examples of metabolic conditioning include ergonomic rowing, marching, running, etc. Gymnastics and Body Weight Exercises (G)The gymnastics modality is made up of body weight exercises/elements or callisthenics and its primary purpose is to develop body control by improving neurological components like coordination, balance, agility, and accuracy, and to improve functional strength and capacity. Examples of this modality include push-ups, ring dips, and muscleups. Weightlifting, Power Lifting and Olympic Lifting (W)The weightlifting modality is composed of the fundamental weight training basics of Olympic lifts and power lifting, as well as other exercises requiring external object control, where the aim is primarily to increase strength, power, and hip/leg capacity. Examples of weightlifting movements include the shoulder press, the squat with a load, clean and jerk, and snatch.

b.

c.

2. The workouts themselves include one, two, or three of these modalities in combination, which are defined below: a. The SingletWhen the workout includes a single exercise, the focus is on a single modality.
(1)

M SingletWhen the modality is the single M, the workout is comprised of a single effort and is typically a longer, slower, distance. G SingletWhen the modality is a single G, the workout often comprises practice of a single skill. Typically, this skill is sufficiently complex to require great practice, and may not yet be suitable for inclusion in a timed workout because mastery is not yet adequate for efficient inclusion. W SingletWhen the modality is the single W, the workout usually comprises a single lift, typically performed with a greater load for a low
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(2)

(3)

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number of repetitions. When dealing with new movements/lifts, progression is critical. On the single-element days, recovery is not a limiting factor. For the G and W days, rest is long and deliberate and the focus is kept clearly on improvement of the element and not on total metabolic effect. For this reason, singlets are the preferred workout for the test and technique weeks, allowing for natural unloading phases to take place, without having to take a break from exercise. b. The CoupletThe couplet performs exercises using a combination of two of the three modalities. For Example, the Ivan workout in the CFP follows the GW pattern. The TripletThe triplet performs exercises using a combination of all three modalities. For Example, the Carla workout in the CFP follows the GMW pattern.

c.

3. For all workouts, whether they are prescribed as singlets, doublets, or triplets, the intensity of these workouts is based upon a time priority or a task priority. 4. Time PriorityIn a workout that has a time priority, a fixed time is established to complete as many sets or rounds as possible. To elaborate, the individual is kept moving for a specified time and the goal is to complete the maximum number of rounds possible while maintaining correct technique. The elements are chosen in order to provide a challenge that manifests only through repeated cycles. Ideally, the elements chosen are not significant outside of the rapid pace required to maximize rounds completed within the time (typically 20 minutes) allotted. This type of workout is tough, as standardized work-rest ratios are not factored in, much like when fighting in a combat situation. 5. Task PriorityIn a workout that has a task priority, a fixed number of repetitions with a specific load is completed in as short a time as possible. For this reason, the intensity level for a task priority workout is very high. 6. There are many other terms used within the CFP that need to be defined to ensure a full understanding of the CFP schedule. These have been provided here: a. Benchmark WorkoutsThe CrossFit Benchmark Workouts are a series of workouts that serve to measure and benchmark fitness improvements by repeating these workouts at irregular intervals throughout a fitness schedule. Although these Benchmark Workouts are not validated scientifically based on a soldiers occupational requirements, they are excellent ways of monitoring specific fitness improvements, and are therefore, an option found within the CFP. Team WorkoutCFP workouts can be completed either individually or as a group. The workouts in the CFP are written and designed with this flexibility in mind. With a little ingenuity, any of the individual workouts can be performed effectively in a group setting. The advantages of a team/group workout are that they build a sense of team, help to provide recovery between fatiguing work bouts, they allow for groups to work out with limited equipment, and provide a venue for healthy competition.

b.

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104.

CFP PROGRAM SAFETY AND PRESCRIPTION PRINCIPLES

1. Given the intensity levels that this program demands, and the multi-joint complex movements employed, there are some key safety recommendations that must be considered when following this program, and/or when developing similar programs to avoid overuse injuries and minimize muscle soreness. 2. General Safety and Prescription Principles Include: a. Initial Fitness TestIt is a safe practice to determine ones fitness level prior to participating in any fitness program. In the case of the CFP, it is highly recommended that time be given prior to beginning the program to complete the Army Fitness Manual (AFM) fitness check to determine the fitness level of any individual participating in the program. The lower an individuals initial fitness level, and the less experienced they are with the exercises in this program, the more time is required to practice and learn proper technique. By doing this, there is a better chance for gains in physical fitness and the avoidance of injuries. It is also highly recommended that both skill level and fitness level be evaluated for different G, M and W modality exercises to help determine where to begin with teaching techniques (see the section on progressions below for a description of the workout levels). Warm UpEach workout must include a structured warm-up as outlined in Chapter 2 of this manual. ProgressionsTo avoid injuries due to a lack of strength, technique, or flexibility, focussing on appropriate progressions within the different modalities is key. Progressions can also be used to motivate and keep a workout interesting from week to week. The following guidelines must be followed for progressions within each of the following modalities:
(1)

b. c.

WPrescriptions in the W modality should progress in load when proper technique has been achieved for the current load. When satisfactory mastery of a skill in a modality is achieved (unloaded), a progression in the load should occur. Furthermore, when satisfactory completion of a skill loaded is achieved, progression to the next level of skill should occur. For example, a shoulder press should be performed until mastered, at which point the soldier should move on to the push press (a higher level skill) until mastered, and then push jerk (an even higher level skill) until mastered. GPrescriptions with the G modality also requires progression based upon mastery of lower order skills prior to moving to higher order skills. For example, to work up to an adequate number of pull-ups one progression would be to work on jump-ups or negatives (where the person begins in the flexed position of the pull-up and slowly lowers down under control). MProgression for the metabolic modalities should be as follows: Sprints should be progressed on distance and repetitions. Aerobic intervals should be progressed on pace rather than all-out distance (time) and
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(2)

(3)

Combat Fitness Program

repetitions. Continuous longer runs should be progressed on distance using the just talk (JT) pace as a relative intensity. Weight load marches should progress on load, pace, and distance with LFCPFS as the base from which to progress the load and pace. Within the CFP, for a given workout, there are four levels of skill identified. To help with the progression from simpler to more complex and challenging workouts, the Workout Skills and Levels Table below will help identify which exercises fall into the different levels: Skill 1 Skill Type Squat Foundations Air squat Level 1 Front Squat Level 2 -Overhead Squat -Back Squat 2 Dead Lift Dead Lift -Dead Lift High Pull -Concept II Rower 3 4 Press Pull-up Press Pull-up (assisted) -Push-ups -Dips Sit up (feet held) Sit-up (feet not held) -Sit-up (using Glute Ham Device) -Knees to Elbows 7 Handstand Handstand wall assist -Thruster -Wall Ball -Swing -Back Extension 9 Jumping Jump Rope -Doubleunders -Box Jumps
B-GL-382-003/PT-Z01 1-5

Level 3 -Hang Snatch -Dumbbell Snatch -Hang Clean -Dumbbell Clean

Level 4 Snatch

Ball Clean

-Clean and Jerk -Power Clean

Push Press Pull-up (nonassisted) Ring Dips

Push Jerk Kipping Pullup

Split Jerk L Pull-up

5 6

Pushup/dip Core

Muscle-up

Handstand Push-up (assisted)

Handstand Push-up

Hip Extension

Burpees

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Skill 10

Skill Type Rope Climb

Foundations

Level 1

Level 2 Rope Climb (with feet)

Level 3 Rope Climb (no feet)

Level 4 V-sit Rope Climb

Table #-1 Workout Skills and Levels

NOTES 1. You move to different levels within a skill, not an entire skill level at a time. For example, you may be able to do a kipping pull-up long before performing a muscle-up. 2. Some levels/skills have split rows as the skill is of the same type and difficulty, but with a variation (e.g., hang snatch and dumbbell snatch). d. Exercise SelectionTo reduce the risk of overuse injuries when putting programs together, specific exercises within each modality should not be scheduled on more than two consecutive days. Absolute versus Relative LoadsAs injuries can occur easily when an unskilled person attempts to lift a weight that is too heavy for a given skill level, speed, or number of repetitions, attention needs to be placed on whether to prescribe absolute or relative loads. Loads that are applied as relative to body size or relative to one repetition maximum (1RM) are called relative loads. In some cases, relative loads provide a safer more equitable playing field. Absolute loads, on the other hand, are loads that are fixed and apply to everyone across the board. The advantage of absolute loads is that they can often be more realistic especially when the load is the weight of an object related to a given occupation, as seen with boulders, logs, ammo boxes, and jerry cans. The discretion of the soldier (or leader in the case of group training), as to the most appropriate load for a given workout and exercise, should be taken into consideration when planning workouts. For more helpful hints on prescribing appropriate loads, see the section in this chapter on scalability. Unloading, Rest, and TestA test and technique week should be scheduled every four weeks to instruct, monitor progress, and to unload. The idea during this week is to provide an opportunity to focus on technique. Further, this week is also meant to test fitness gains by testing simple strength items (e.g., 5 km time, or number of max chin ups) or by completing a benchmark workout in place of one of the single modality days during that week or early in the following week.

e.

f.

105.

THE SCALABILITY CONCEPT

1. CFP workouts may appear daunting, but they are in fact designed so that soldiers of highly variable fitness and skill levels can complete them. This is referred to as the concept of scalability, in which the daily workouts can be adjusted to suit the fitness needs of all trainees. There are several ways to scale a workout to meet different ability levels, the most common of which are as follows:

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a.

WeightAdjust the prescribed weight. For example, in a benchmark workout like Ivan, a 65-pound push press may feel too heavy to complete with proper form. In this case, a lighter weight should be selected. Exercise TypeFind other ways to make the repetitions easier. For example, in the benchmark workout Ivan, bodyweight pull-ups may be too difficult for a soldier. The soldier has several options including performing negative pull-ups (jump to the flexed arm hanging position and slowly lower down), receiving assistance from a spotter, or using a stretched Thera-Band exercise band to provide some mechanical assistance. RepetitionsAdjust the prescribed repetitions. For example, using the benchmark workout Helen, if the trainee cannot perform five sets of 12 pull-ups, even using negatives, soldiers could adjust the workout so that they perform the same number of sets, but with fewer repetitions (e.g., 6 vice 12). RoundsAdjust the prescribed rounds. For example, using the benchmark workout Helen, the soldier may decide to perform only three instead of five rounds of the exercises if they become too exhausted to continue.

b.

c.

d.

106.

EXERCISES

1. The majority of exercises used in the CFP program are identified throughout the AFM in one variation or another. However, there are some program-specific exercises. These exercises are explained in detail in Chapter 9. 2. It is imperative that anyone who is unfamiliar with the exercises obtains proper instruction from qualified personnel prior to the execution of the workouts. Failure to do so will lead to impaired performance and probable injury. 107. EQUIPMENT

1. The equipment required to complete the CFP is not extensive, and as a result is recommended for training both in garrison and on deployment. To complete the CFP schedule in Chapter 8 certain pieces of equipment are ideal: a. b. c. d. e. f. g. olympic weightlifting bar; bar collars; olympic weight plates (bumper plates preferable, for safety); dumbbells; medicine ball; pull-up bar; squat rack;

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h. i.

gymnastics rings; and plyometric box.

2. If in an austere environment or limited in equipment, substitutions to this equipment list will allow a person to complete the workouts without too much trouble. Sandbags, ammo cans, or even rocks can substitute for weights in most cases. Gymnastics rings can be created from rope and plastic tubing. Equipment substitutions are limited only by the imagination and ingenuity of the trainer and trainee once proper safety and risk management has been considered

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2CHAPTER 2 COMBAT FITNESS PROGRAM SCHEDULES 201. OVERVIEW

1. There are two schedules provided in this chapter. The first is the actual Combat Fitness program (CFP) schedule. The second is simply a template from which the 9-week program was developed and the user can develop future programs. Both schedules are based on a 5:2 work days to rest days schedule, with days 1 to 5 being Monday to Friday and days 6 and 7 being the weekend. Every third week is also a Test and Technique week, which is meant to provide a natural unloading week where workouts still take place, but there is a greater focus on technique and less focus on intensity (with the exception of the tests). 202. WARM-UP

1. The first two parts of the warm-up should last approximately 10 minutes. The first three to five minutes should include a general warm-up consisting of a light aerobic activity using large muscle groups (e.g., jogging, marching, and cycling). The stretching component should last approximately five minutes and should include more dynamic exercises moving through full ranges of motion. These dynamic exercises can include such exercises as air squats, pushups, or sit-ups. The third and final part of the warm-up should include specific exercises that incorporate many of the movements for that workout. The length of this last portion may be shorter or longer depending upon the number of exercises in that days workout. The specific warm-up should include stick work (i.e., use of a broomstick, medicine ball, but no weight) using a variety of the following exercises: a. b. c. d. e. f. g. 203. squat (air and front); dead lift; push press; push jerk; over head squats; clean; and snatch.

THE CFP 9-WEEK SCHEDULE WITH WORKOUTS

1. The 9-week CFP is very user friendly. The workouts for each day are clearly outlined in the schedule below. Descriptions for many of the exercises in this program can be found in Chapter 3 of this manual. The program is based upon the principles outlined in Chapter 1. Beyond these principles, there are specific things to be considered when following the CFP: 2. Some of the exercises have an asterisk (*) beside them. The asterisk identifies those exercises that require attention when determining the appropriate load (i.e., weight) to be used.
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For less experienced people, it is strongly recommended that a lighter weight be used as per the guidelines on scalability in Chapter 1. 3. For technique days in the Test and Technique weeks, these workouts require a large number of repetitions with very low weight. Although the technique days are intended for unloading, great improvements in fitness and technique can be made during these workouts. These technique days are also helpful in a group setting to allow for time to learn new exercises for the upcoming workouts in the program. As a result, the technique workouts are critical to the success and gains within the CFP. 4. For test days in the Test and Technique weeks, it is a good idea to keep a record of personal scores so that improvements in fitness can be monitored throughout the program.
Week 1 TEST AND TECHNIQUE WEEK Monday
Technique: Squat Front Squat Technique: Dead Lift In 20 minutes complete as many rounds as possible of: 5 Pull-ups 10 Push-ups 15 Air Squat

Tuesday
Test: 2.4 km Run

Wednesday
Test: Cindy

Thursday
Technique: Press Push Press Thrusters

Friday
Test: Running Fran Complete 3 rounds for time of: 400 m Run 15 Thrusters * 15 Pull-ups

Week 2 TRAINING WEEK

Monday
5 km Run

Tuesday
Ivan In 20 minutes complete as many rounds as possible of: 12 Push Press * 10 Pull-ups

Wednesday
Carla Complete 5 rounds for time of: 15 Dead Lift * 400 m Run 15 Sit-ups

Thursday
Camille Complete 3 rounds for time of: 600 m Run 5 Times: (5 Pull-ups 10 Push-ups 15 Air Squats)

Friday
Shoulder Press* 3-3-3-3-3

Week 3 TRAINING WEEK

Monday
Angie Complete the following for time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Tuesday
Complete 4 rounds for time of: 50 Ball Squats (holding medicine ball) 600 m Run

Wednesday
Technique: Swing Workout: Helen Complete 3 rounds for time for: 400 m Run

Thursday
Technique: Overhead Squat Workout: Complete as many as possible in one set of: Sit-ups

Friday
6 km Weight Load March

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21 Swings* 12 Pull-ups

Week 4 TRAINING WEEK

Monday
Dead Lift* 3-3-3-3-3

Tuesday
Complete 3 rounds for time of: 400 m Run 21 Burpees 21 Pull-ups

Wednesday
Gagetown Complete the following for time: 400 m Run 21 Thrusters* 30 Pull-ups 800 m Run 30 Pull-ups 21 Thrusters* 400 m Run

Thursday
4 km Weight Load March 3 rounds of: 10 Shoulder Press using Ruck Sack

Friday
Technique: Hand Stand Ring Dips L-Sit

Week 5 TEST AND TECHNIQUE WEEK

Monday
Technique: Push Jerk

Tuesday
Technique: Ball Clean Clean

Wednesday
Technique: Kipping Pull-up Test: Cindy In 20 minutes complete as many rounds as possible of: 5 Pull-ups 10 Push-ups 15 Air Squat

Thursday
Technique: Snatch

Friday
Test: Max Dead Lift

Week 6 TRAINING WEEK

Monday
5 km Weight Load March

Tuesday
Complete the following for time: 15 Clean and Jerk* 20 Sit-ups 12 Clean and Jerk* 30 Sit-ups 9 Clean and Jerk* 50 Sit-ups

Wednesday
Kelly Complete 5 rounds for time of: 400 m Run 30 Box Jumps* 30 Wall Ball* Box height 70 centimetres Ball type medicine ball Ball target 3 m

Thursday
With continuously running clock complete: 1 Pull-up 1st minute 2 Pull-ups 2nd minute 3 Pull-ups 3rd minute continuing as long as possible. For time: 400 m Run

Friday
Power Clean* 3-3-3 Front Squat* 3-3-3 Push Jerk* 3-3-3

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Technique: Handstand Push-up Workout: Complete the following for time: 15 Handstand Push-ups 3 L Pull-ups 12 Handstand Push-ups 6 L Pull-ups 9 Handstand Push-ups 9 L Pull-ups 6 Handstand Push-ups 12 L Pull-ups 3 Handstand Push-ups 15 L Pull-ups

Tuesday
Complete 5 rounds for time of: 400 m Run 15 Cleans*

Wednesday
Technique: Muscle-up

Thursday
Fran Complete 3 rounds, for time, with reps being 21, 15 and 9, of: Thrusters* Pull-ups

Friday
10 km Run

Week 8 TRAINING WEEK

Monday
Dead Lift 5-5-5-5-5

Tuesday
5 km Weight Load March 3 sets to failure of: Pull-ups with ruck sack on back*

Wednesday
Complete 5 rounds for time of: 200 m Run 12 Snatch* 10 Ring Dips

Thursday
Complete the following for time: 1 km Run 15 Shoulder Press* 15 Push Press* 15 Push Jerk* 1 km Run If possible use same load for all three presses

Friday
Technique: Kipping Pullups L-sit Handstands

Week 9 TEST AND TECHNIQUE WEEK

Monday
Test: 2.4 km Run

Tuesday
Technique: Snatch

Wednesday
Test: Max Dead Lift

Thursday
Technique: Handstands Muscle-ups

Friday
Test: Running Fran Complete 3 rounds for time of: 400 m Run 15 Thrusters * 15 Pull-ups

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204.

THE CFP 13-WEEK SCHEDULE TEMPLATE

1. The purpose of the template below is to provide guidelines for the development of future CFPs. This template is as flexible as a good fitness program would allow for flexibility to avoid burnout and overuse injuries. The template is a helpful tool when building new programs because it identifies which modalities (G, W, and M) and in what form (singlet, couplet, or triplet) the workout could follow for a given day within the program. When filling in the workouts, it is recommended that the Program Safety and Prescription Principles section in Chapter 1 be followed. This will ensure that any program that is developed from this template results in fitness gains, while at the same time minimizes injuries. 205. Week 1 TEST AND TECHNIQUE WEEK Week 2 TRAINING WEEK Week 3 TRAINING WEEK Week 4 TRAINING WEEK Week 5 TEST AND TECHNIQUE WEEK Week 6 TRAINING WEEK Week 7 TRAINING WEEK 13-WEEK PROGRAM TEMPLATE Monday G Monday M Monday G Monday W Monday G Monday M Monday G Tuesday W Tuesday GW Tuesday WM Tuesday MG Tuesday W Tuesday GW Tuesday WM Wednesday M Wednesday MGW Wednesday GWM Wednesday WMG Wednesday M Wednesday MGW Wednesday GWM Thursday G Thursday MG Thursday GW Thursday WM Thursday G Thursday MG Thursday GW Friday W Friday W Friday M Friday G Friday W Friday W Friday M Saturday OFF Saturday OFF Saturday OFF Saturday OFF Saturday OFF Saturday OFF Saturday OFF Sunday OFF Sunday OFF Sunday OFF Sunday OFF Sunday OFF Sunday OFF Sunday OFF

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Week 8 TRAINING WEEK Week 9 TEST AND TECHNIQUE WEEK Week 10 TRAINING WEEK Week 11 TRAINING WEEK Week 12 TRAINING WEEK Week 13 TEST AND TECHNIQUE WEEK

Monday W Monday G Monday M Monday G Monday W Monday G

Tuesday MG Tuesday W Tuesday GW Tuesday WM Tuesday MG Tuesday W

Wednesday WMG Wednesday M Wednesday MGW Wednesday GWM Wednesday WMG Wednesday M

Thursday WM Thursday G Thursday MG Thursday GW Thursday WM Thursday G

Friday G Friday W Friday W Friday M Friday G Friday W

Saturday OFF Saturday OFF Saturday OFF Saturday OFF Saturday OFF Saturday OFF

Sunday OFF Sunday OFF Sunday OFF Sunday OFF Sunday OFF Sunday OFF

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3CHAPTER 3 COMBAT FITNESS PROGRAM EXERCISES 301. GENERAL

1. This chapter gives details for the performance of each CFP exercise. For more information, consult the CFP website http://ctc.gagetown.mil.ca/dlearn/Pan_Army_Projects/ACIM/courses/ACIM/ACIM.htm 302. EXERCISES Hip full extension Kipping pull-up L pull-up L sit-up Muscle up Overhead squat Power clean Power snatch Push jerk Push press Ring dip Shoulder press Split jerk Sumo dead lift highpull Thruster Wall ball

Air squat Back extension Back squat Barbell clean Barbell snatch Clean Dead lift Dumbbell Snatch Dumbbell swing Front Squat Glute ham sit-up Handstand push-up Hang clean Hang power clean Hang power snatch Hip extension Hang snatch

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