Orr, Rob Marc

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Contents:• Risk Factors to the New Recruit / Trainee• Risk Factors due to the Program• A Periodised Plan<br/

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Bond UniversityResearch RepositoryDesigning Conditioning Programs for Tactical TraineesOrr, Rob MarcPublished: 11/01/2019Document Version:Peer reviewed versionLink to publication in Bond University research repository.Recommended citation(APA):Orr, R. M. (2019). Designing Conditioning Programs for Tactical Trainees. The 2nd Military Strength andConditioning Training Conference, Yantai, China.General rightsCopyright and moral rights for the publications made accessible in the public portal are retained by the authors and/or other copyright ownersand it is a condition of accessing publications that users recognise and abide by the legal requirements associated with these rights.For more information, or if you believe that this document breaches copyright, please contact the Bond University research repositorycoordinator.Download date: 17 Oct 2019DESIGNING CONDITIONING PROGRAMS FOR TACTICAL TRAINEESDr Robin Orr (PhD, MPHTY, BFET, ADFPTI, TSAC-F)Tactical Research Unit, Bond University12/07/2019 1https://bond.edu.au/tru12/07/2019 2• Risk Factors to the New Recruit / Trainee• Risk Factors due to the Program• A Periodised PlanContentshttps://bond.edu.au/tru12/07/2019 3• Low fitness• Poor nutritional intake• Poor sleep• Unhealthy lifestyle (smoking)RISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 4• Low fitness– Lower levels of fitness = more risk of injury AND failure to complete trainingRISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 5• Low fitness– Lower levels of fitness = increased fatigueRISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 6http://news.xinhuanet.com/english/china/2013-08/13/c_132626013.htm• Low fitness– Glycogen depletion• Glycogen store recovery, from a state of complete depletion, will take a minimum of 24 hours with nutritional uptake being optimal to replenish. This time period can increase past seven days if the depletion is associated with muscle micro damage.   • Considering this, Pope (2001p.4) states that:‘…if an unfit military member completely depletes their muscle glycogen stores during the first day of an exercise program or unit exercise, they will be forced to attempt the activities of the next day with only perhaps 20 to 50% of their original stores (replenished overnight), and will become totally fatigued much earlier in the next day’s activities.’RISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 7• Low fitness– Glycogen depletion• Glycogen depletion associated with increased heart rates (working harder for the same task)RISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 8• Low fitness– Glycogen depletion = Poor concentration = Increased risk of injuryRISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 9• Low fitness– Glycogen depletion = Poor concentration = Failing theory / practical assessmentsRISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 10• Low fitness– Those joining are less fit• The youth of today are less physically fit and have a higher excess body mass than in previous years (Booth et al., 2003). RISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 11http://news.xinhuanet.com/english/china/2013-08/13/c_132626013.htm• Low fitness– Those joining are less fitRISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 12• Low fitness– Those joining are less fit– Increasing the challenge of making them fit enough for their service during the limited time period for trainingWeek 0 Week 12Fitness Training RequirementRISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 13• Unsurprising that new trainees are at a high risk of injury due to the sudden increase in physical conditioning requirements, the complexity of new physical tasks, reduced opportunity for recovery and resulting increased risk of overtraining (Booth et al., 2006: Kaufman et al., 2000: Knapik et al., 2011: Orr, 2014)• Low fitnessRISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 14• Low fitness– Make the program longer?• Recruit training changed from 80d to 100d• More gradual increase load over first four weeks• Additional military field training and extended field phase• Injury prevalence:• 80d = 17.8%• 100d = 13.9%• Injury incidence:• 80d= 17.8 / 100 soldiers / 100 days  • 100d: 17.4 / 100 soldiers / 100 daysDawson, et al., (2015)RISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 15• Poor nutritional intake– Impacts of communal cooking• Cooking food in large quantities quickly as cheaply as possible• Food kept in containers for large groups / sharing food• Up to 10% found to be suffering from conjunctivitis or gastroenteritisOrr & Moorby, (2006)RISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 16• Poor nutritional intake– Meal timings• 1 hour (1200-1300)• After marching to and from eating facility, standing in line for food, completing other tasks, preparing for next lesson (change of clothes, getting equipment, etc) and marching to the next lesson…• Recruits were found to have around 10 minutes in the eating facility of which an average of 5 minutes was actually spent eatingOrr & Moorby, (2006)RISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 17Inadequate Breakfast time leads to low Energy StoresDemanding Physical Training Session further diminishes Energy StoresNo Energy Replacement Opportunities (Morning Tea or Meal Supplementation)Reduced Energy Intake Increased Energy DemandLow Energy (Glucose / Glycogen Stores)Decreased ConcentrationIncreased Metabolic FatigueOvertrainingAcute EffectINCREASED INJURY RISK AND POTENTIAL DECREASE IN COGNITIVE PERFORMANCESChronic Effecthttps://bond.edu.au/tru12/07/2019 18• Poor sleep patterns– Lights out at 2200 – Reveille at 0600• 8 hours?• Falling asleep – just because work finishes doesn’t mean recruits just fall asleep• Snoring, moving in the night – breaks sound sleepOrr & Moorby, (2006)RISK FACTORS TO THE NEW RECRUIT / TRAINEEhttps://bond.edu.au/tru12/07/2019 19RISK FACTORS TO THE NEW RECRUIT / TRAINEE• Poor health– Cigarette smoking a know cause of injury risk in military trainees (Heir & Eide, 1997: Jones, et al., 1993: Kaufman et al., 2000)Orr & Moorby, (2006)https://bond.edu.au/tru12/07/2019 20RISK FACTORS DUE TO THE PROGRAM• Pattern Overload • Excessive run mileage• Informal loading• One-size-fits-all approach• Low synergy requirementshttps://bond.edu.au/tru12/07/2019 21• Pattern Overload = overuse injuriesGaitMovement PatternsBilateralPull TwistBendPushUnilateralLiftFlexionTransverse PlaneSagittal Plane Coronal PlaneExtension Abduction AdductionLateral Flexion RotationRISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 22• Pattern Overload• Easy exercises to do (Run, sit up, push up)RISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 23• Pattern Overload• Train to pass tests (Run, sit up, push up)RISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 24• Excessive run mileage• Trank (2001) observed that exercise programs which employ high running mileages (˃ 25 miles) during basic training led to a higher potential for overuse injury than recruits who completed less overall running mileage (˂ 25 miles) the additional mileage did not appear to increase aerobic fitness to a greater degree• Results confirmed  by other studies (Fields, et al., 2010; Jones & Knapik, 1999;                                                           Sherrard, et al., 2002). RISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 25• Australian Army Study  = Approx. 7.5km/day• US Army Study = Approx. 11km/day• Many new recruits direct from High School (ltd phys acty as seniors).Orr & Moorby, (2006). • Informal loadingRISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 26• One-size-fits-all• Much of the PT is group based (eg. Group march/run)RISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 27• One-size-fits-all• Much of the PT was group based (eg. Group march/run)• Work efforts mismatchedOrr, R. (2007) RISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 28• One-size-fits-all• Much of the PT was group based (eg. Group march/run)• Work efforts mismatched• Plateauing in fitnessRISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 29Orr, R. (2010)https://bond.edu.au/tru12/07/2019 30Session 1 Session 2Control INT Control INTSize n 29 25 118 115Injuries n (%) 4 (14%) 1 (4%) 12 (10%) 7 (6%)Injury site Foot x1 Foot x 1 Foot x1Knee x 2 Knee x 3Back x 1 Back x 2Ankle x 2 Ankle x 1Calf x 1 Calf x 1 Lower leg x 3 Lower leg x 2Wrist x 2 Finger x 1Ford, et al., (2015)• One-size-fits-all – Ability Based TrainingRISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 31• One-size-fits-all – Ability Based TrainingRISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 32• Program Induced Cumulative Overload (PICO)RISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 33• Program Induced Cumulative Overload (PICO)• This is an unseen overload caused by the nature of the overarching training program• Includes additional kms/mi’s covered marching around the area• Other physical activities (drill, weapons training, MUC)RISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 34Day Time Activity PT Lessony1 AM Final Fitness Assessment (2p) PT s1AM-PM Navigation Day and Night Assessment (10p)y2 PM In Lines Training -y3 AM Rope Climbing (1p) PT s2AM-PM Navigation Day and Night Assessment (10p)y4 AM Obstacle Course (2p) PT s3PM Individual Drill Assessment (2p)PM In Lines Trainingy5 AM 15 Km Endurance March (4p) PT s4PM Perform as a member in a section attack (3p)PM Swim 6 (1p) PT s5• Program Induced Cumulative Overload (PICO)RISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 35Orr, R. (2010). • Low synergy requirementsRISK FACTORS DUE TO THE PROGRAMhttps://bond.edu.au/tru12/07/2019 36• Because basic training programs are well defined• Length of training (e.g. 12 weeks)• Entry standards • Outcomes needed to complete training (end-state)... Training programs for new recruits are easier to periodisePERIODISED TRAININGhttps://bond.edu.au/tru12/07/2019 37Orr, R. (2010). https://bond.edu.au/tru12/07/2019 38Orr, R. (2010)• Neuromuscular examplePERIODISED TRAININGhttps://bond.edu.au/tru12/07/2019 39• Load Carriage examplePERIODISED TRAININGOrr, R. (2010)https://bond.edu.au/tru12/07/2019 40https://bond.edu.au/tru12/07/2019 41Orr, R. (2010)https://bond.edu.au/tru12/07/2019 42Orr, R. (2010). https://bond.edu.au/tru12/07/2019 43Orr, R. (2010)https://bond.edu.au/tru12/07/2019 44Orr, R. (2010)https://bond.edu.au/tru12/07/2019 45Orr, R. (2010)https://bond.edu.au/tru12/07/2019 46Orr, R. (2010)https://bond.edu.au/tru12/07/2019 47BODY MVT PATTERNPARRALLEL LIFT UNILATERAL LIFT PULL PUSH BEND 1 ROTATION SHOULDER MOBILITY BEND & LIFTSQUATTING LUNGING PULLING PUSHING UPPER CORE FLEXION SPINAL ROTATION ARMS ROM BENDINGLEVEL - 4 Assisted Squat Step Up Cable Pull 1 Arm Cable Push Ball Sit SB Lower Partials Wall Mil Press SB Prone Hip ExtnLEVEL - 3 Sit/Stand Squat Partials Standing Pull Up Wall Push Up Pendulum SB Circling Rotators SB Knee BendLEVEL - 2 Partial Squat Iso Partials Incl Pull Up Incline Push Up Breathing Sit Up Upper/  Lower Twist Arm Circling SB Leg Curl LEVEL - 1 SB Wall Squat Static Lunge Bent Leg Pull Up Knee Push Up 1/4 BFA Sit Up Grav res Upper/  Lower Twist Window Washer Kneeling BendLEVEL 0 Body Squat Step Lunge Lying Pull Up / 1 Arm Row Push Up BFA Sit Up Russian TwistCurl / Press / Extend Body Dead LiftLEVEL 1 Overhead Squat Walk Lunge Jump Hve Push Up Arm Extn Full Sit Up Seated Wood ChopMD Power-Up and throw Loaded DeadliftLEVEL 2 Weighted Squat Directional Lunge Hve Under/G Decline Push Up Halo Sit Up MB twist and pass High Pull/Push Press Unilateral Loaded deadliftLEVEL 3 MB Squat Pass Lunge Arms Extended Loaded Hve MB Push UpWeighted Full Sit up Dynamic twist and pass MB O/H Pass Double ExtensionLEVEL 4 1 Arm O/H Squat Lunge Rotate Mobile Hve Clap Push Up Bosu Full Sit up Diagonal Mobile Wood Chop Upright Row Press Triple Extensionhttps://bond.edu.au/tru12/07/2019 48Take Home Messages• Lower fitness levels, from less fit population, and excessive running cause recruit injuries• Other factors like Program induced Cumulative Overload (PICO) and accommodation of seasonal variations must be controlled through consulation• Once developed program becomes stable (No Ad Hoc Training / Programs and no JIT)• Monitor recovery (Nutritional / Sleep)• In training environments a well periodized training program can be used to meet targeted physical capability end-states• The majority of injuries are musculoskeletal to the lower limbs and back (Shoulders?)• Effective rehabilitation in the unit increasing fitness to greater than that at time of injury is importanthttps://bond.edu.au/tru12/07/2019 49Key References• Ambler, C. (1996) Heart Rate Responses and Glycogen Depletion in Army Recruits: A Pilot Study. Kapooka, NSW.• Booth, C. K., Probert, B., Forbes-Ewan, C., & Coad, R. A. (2006). Australian army recruits in training display symptoms of overtraining. Military medicine, 171(11), 1059-1064. • Christeson W, Taggart AD, & Messner-Zidell S (2010). Too fat to fight: retired military leaders want junk food out of America's schools: A report by Mission: Readiness. Washington, DC: Mission: Readiness. Military Leaders for Kids• Dawson, G. M., Broad, R., & Orr, R. M. (2015). The impact of a lengthened Australian Army recruit training course on recruit injuries. Journal of Military and Veterans Health, 23(2), 14. • Fields, K. B., Sykes, J. C., Walker, K. M., & Jackson, J. C. (2010). Prevention of running injuries. Current sports medicine reports, 9(3), 176-182. • Ford, K., Stierli, M. & Orr, R. (under review) Implementation of an ABT program in police force recruits. • Heir, T., & Eide, G. (1997). Injury proneness in infantry conscripts undergoing a physical training programme: smokeless tobacco use, higher age, and low levels of physical fitness are risk factors. Scandinavian journal of medicine & science in sports, 7(5), 304-311.• Heir, T., & Glomsaker, P. (1996). Epidemiology of musculoskeletal injuries among Norwegian conscripts undergoing basic military training. Scandinavian Journal of Medicine and Science in Sports, 6, 186-191.https://bond.edu.au/tru12/07/2019 50• Jones, B. H., & Knapik, J. J. (1999). Physical training and exercise-related injuries. Sports Medicine, 27(2), 111-125. • Jones, B. H., Cowan, D. N., Tomlinson, J. P., Robinson, J. R., Polly, D. W., & Frykman, P. N. (1993). Epidemiology of injuries associated with physical training among young men in the army (No. USARIEM-M78-91). ARMY RESEARCH INST OF ENVIRONMENTAL MEDICINE NATICK MA.• Kaufman, K. R., Brodine, S., & Shaffer, R. (2000). Military training-related injuries: surveillance, research, and prevention. American journal of preventive medicine, 18(3), 54-63. • Knapik, J. J., Grier, T., Spiess, A., Swedler, D. I., Hauret, K. G., Graham, B., & Jones, B. H. (2010). Prospective Investigation of Injury Rates and Injury Risk Factors Among Federal Bureau of Investigation New Agent Trainees, Quantico, Virginia, 2009-2010 (No. 12-HF-97HRF1A-10). ARMY PUBLIC HEALTH COMMAND ABERDEEN PROVING GROUND MD.• Knapik, J. J., Grier, T., Spiess, A., Swedler, D. I., Hauret, K. G., Graham, B., . . . Jones, B. H. (2011). Injury rates and injury risk factors among Federal Bureau of Investigation new agent trainees. BMC public health, 11(1), 920. • O'Connor, F. (2000). Injuries during Marine Corps officer basic training. Military Medicine, 165(7), 515.Orr, R. M., & Pope, R. (2015). Optimizing the physical training of military trainees. Strength & Conditioning Journal, 37(4), 53-59.• Orr, R. (2013). Soldier Load Carriage: A Risk Management Approach, Doctoral Thesis, University of Queensland• Orr, R., & Moorby, G. M. (2006). The physical conditioning optimisation project - a physical conditioning continuum review of the Army Recruit Training Course. Department of Defence. Canberra: AUST. https://bond.edu.au/tru12/07/2019 51• Orr, R. (2007). The Royal Military College of Duntroon. Physical Conditioning Optimisation Review Canberra: ACT: Department of Defence. • Orr, R. (2010). The Royal Military College of Duntroon. Physical Conditioning Optimisation Review - Project Report. Canberra: ACT: Department of Defence.• Orr, R. (2014). Optimizing the conditioning of new recruits. Paper presented at the Tactical Strength and Conditioning Conference, San Diego:USA• Orr, R., Knapik, J., & Pope, R. (2016). Avoiding Program-Induced Cumulative Overlead (PICO0. Journal of special operations medicine: a peer reviewed journal for SOF medical professionals, 16(2), 61-64.• Sherrard, J., Lenne, M., Cassell, E., Stokes, M., & Ozanne-Smith, J. (2002). Strategic Direction and Advice for Increasing Safe Participation in Physical Activity in the Australian Defence Force: A Report for the Defence Health Services: Monash University Accident Research Centre.• Smith T.J., Marriott B.P., Dotson L., Bathalon G.P., Funderburk L., White A., Hadden L. & Young A.J .(2012). Overweight and obesity in military personnel: sociodemographic predictors. Obesity 20: 1534-1538.• Trank, T., Ryman, D., Minagawa, R., Trone, D., & Schaffer, R. (2001). Running mileage, movement mileage, and fitness in male U.S. Navy recruits. Medicine & Science in Sports and Exercise, 33(6), 1033-1038• Tsismenakis A.J, Christophi C.A, Burress J.W, Kinney A.M, Kim M, & Kales SN (2009). The obesity epidemic and future emergency responders. Obesity 17: 1648-1650• Wang, D. & Orr, R. M. (2018). Journal of Military Physical Education and Sports. 37 , 1 , p. 33-37 DESIGNING CONDITIONING PROGRAMS FOR TACTICAL TRAINEESDr Robin Orr (PhD, MPHTY, BFET, ADFPTI, TSAC-F)Tactical Research Unit, Bond University (www.bond.edu.au/tru)12/07/2019 52

Designing Conditioning Programs for Tactical Trainees

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Designing Conditioning Programs for Tactical Trainees

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