Download - Principles of RAW Training
![Page 1: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/1.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 1/57
Principles of RAW: Strength,Endurance and Movement SkillsOCT09
![Page 2: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/2.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 2/57
C omponents of RAW
Performance Nutrition ± Nutrient needs
± Ideal body composition
± Supplements
Mental Toughness ± Ideal Performance State
± Fatigue counter-measures ± Endurance events
Functional Fitness ± Strength ± Endurance
± Movement skill
Sports Medicine ± Prevention ± Early intervention ± Multi-disciplinary team
![Page 3: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/3.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 3/57
Ranger Strength
What Strength doRangers need?
± Bench 350 lbs?
OR
± Carry 100+ pound combatload during INFIL/EXFILfor 2-6 hours
![Page 4: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/4.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 4/57
4
Ranger Strength
I t is about the movement, not the muscle.
Rangers, like athletes, need strength for lifting,carrying, fighting, lunging, climbing, and
jumping.
The concern is for the power of the movement,not the size or appearance of the muscle. ± Goal is mission accomplishment, not beach muscles
![Page 5: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/5.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 5/57
Performance:
Can you perform in full kit, over rough terrain, while
controlling your weapon system
Can you negotiate obstacles?
Can you evacuate your Ranger buddy?
Injury Prevention-Can your muscles control the forces acting on your body before those forces damage your joints andconnective tissues?
B enefits of
Strength Training
![Page 6: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/6.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 6/57
Strength Training
How to Get Stronger:Improve Coordination (Neural
Adaptation) ± nerve to muscle messages improve ± starts early in the training cycle
Grow Muscle (Muscular Hypertrophy)
± training stimulates bigger musclefibers ± usually takes a couple months of
training
![Page 7: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/7.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 7/57
Low
High
ENDU RA NCE
³Resistance ´
³Repetitions ´
High
Low
STR EN GTH
Strength C ontinuum
![Page 8: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/8.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 8/57
8
Strength Training
The three primary strength training workouts inRAW are; ± 1) Moderate to Heavy Resistance ± 2) Medium Resistance/Power (Ground Base) ± 3) Muscular Endurance
Attempt to perform at least two of theseworkouts each week and all three within a 7-10 day period
![Page 9: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/9.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 9/57
Strength TrainingWhat is Functional Strength?
Strength in 3D versus a singleplane ± Examples: Turkish Get Ups,
Lunges with rotation
Multiple-joint, multi-muscle ± Examples: Squat, Ground Base
The exercise looks like the
task and presents similar balance demands ± Example: Deadlift
![Page 10: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/10.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 10/57
Stabilization
Prerequisite for all training
You should be able to
support internal resistance(body weight) before youuse external resistance
Control core muscle groupbefore loading externalmuscle groups
Proximal stability before
distal mobility
![Page 11: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/11.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 11/57
M uscular Strength
Primarily about nerve to muscle messages
Form is IMPORTANT for performance and safety
High load - Low reps, more rest between bouts
Examples: Casualty evacuation lifts, negotiatingobstacles that require pulling your body andequipment over the obstacle.
![Page 12: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/12.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 12/57
Power
Power means creating forcerapidly
Form is IMPORTANT for performance and safety
Requires Stabilization
Example: Rising from theground and sprinting to thenext covered position.
![Page 13: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/13.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 13/57
RAW Functional FitnessE
nd State
Strength sufficient for ± load carriage
± Individual movementClimbCrawlSprintSquat
LungePlant/cutJump/land
± CASEVAC
![Page 14: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/14.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 14/57
Strength Training
Heavy Resistance ± Traditional push/pull lifts ± Based on 4 -rep max
Power Endurance ± Mid-level reps/resistance ± Ground Base equipment ± Functional positions
Muscular Endurance ± Body-weight ± Higher reps ± Calisthenics, ropes, etc
![Page 15: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/15.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 15/57
E ssentials of RAWStrength Training
Muscle Endurance-Body-weight Resistance
Power-Endurance-Medium Resistance-Ex: Ground Base
Heavy Resistance-Traditional lifts-Push, Pull, Upper/Lower Body-Based on 4 RM
![Page 16: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/16.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 16/57
Ranger - Athlete ± Warrior Endurance Training
![Page 17: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/17.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 17/57
17
ENDU RA NCE
Aerobic vs. Anaerobic
Endurance = ability to sustainactivity
Aerobic Activities are: ± Sustained, sub-maximal
Anaerobic Activities are:
± Intermittent, near maximalto maximal effort
![Page 18: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/18.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 18/57
18
ENDU RA NCE
Aerobic M etabolism
Uses oxygen when producing energy.
Takes 2-3 minutes to get ³primed´.
May take up to 20 minutes to be primaryenergy provider.
![Page 19: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/19.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 19/57
19
ENDU RA NCE
Anaerobic M etabolismProduces energy without oxygen present inthe muscle.
Provides energy needs while aerobic systemis being ³primed´ during first 2-3 minutes of exercise.Provides energy needs for high intensity
activities such as sprinting and weight lifting.Sustained anaerobic activity increasesacidity, causing fatigue.
![Page 20: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/20.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 20/57
20
E ndurance Training
AerobicContinuous
Low-Mod Intensity
Distance Running,Roadmarching
AnaerobicIntermittent
High-Intensity
Intervals, calisthenics, jumping, lifting
M ost activities are a combination of the two.
![Page 21: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/21.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 21/57
21
ENDU RA NCEE
nergy SystemC
ontinuum
Activity Aerobic Anaerobic
44 0 yardssprint 5% 95%1 mile run
max effort 25% 75%
2 mile rungoing for broke 60% 4 0%10k run
personal best effort8 0% 20%
![Page 22: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/22.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 22/57
22
ENDU RA NCE
Aerobic vs. Anaerobic TrainingAerobic training does little to enhance anaerobiccapacity
- Marathoners get winded quickly playing basketball,soccer, etc- However, aerobic fitness improves recovery from
anaerobic events
Anaerobic training does enhance one¶s aerobiccapacity.- Power-endurance intervals improve 5-mile run time.
![Page 23: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/23.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 23/57
M uscle Recruitment
by Fiber Type
![Page 24: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/24.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 24/57
E ffect of E xercise
Intensity on M etabolism
![Page 25: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/25.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 25/57
O xygen D eficit
andO
xygenD
ebt
![Page 26: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/26.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 26/57
E ffect of D etraining
![Page 27: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/27.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 27/57
E ssentials of RAW
Endurance Training Intervals ± 30/30s, 4 00M, 8 00M
± Tabata intervals20s work/10s restRepeat x 8
30-60 min. Sustained
Runs ± Fast Continuous(tempo run)
± Slow Continuous
Fartlek RunFoot March
± Traditional ± Short, fast, light
SwimmingCardio MachinesHybrid Drills ± Power + Endurance ± CrossFit, Gym Jones,
etc. 27
![Page 28: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/28.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 28/57
Sample Hybrid Workout
Turkish Get-Ups ± 8 -12 reps with each arm
Ground Base Combo Twist (L/R, 3x20s)Kettle-Bell Swings (3- 4 x15)MedBall Throws (variable parameters)AirSquat/Push-ups/Pull-ups ± 15/10/5 reps per minute x 15-30 minutesAnaerobic Big Finish (race pace) ± Row (500M), Run ( 4 00/ 8 00M), Bike (max distance in
2-minutes)
![Page 29: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/29.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 29/57
29
E ndurancePrinciples of E xercise
Progression ± Gradually increase overload (no more than 10% per
week) ± Regularity/frequency = 2 to 4 times per week ± Recovery = rest, regular adequate sleep, and nutritionVariety ± Balance by training both aerobic and anaerobic systems ± Include swimming, biking, etc to reduce chance of
overuse injuriesPrecision ± Efficient running form ± Running shoe selection
![Page 30: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/30.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 30/57
L ower E xtremity
X-TrainingPool (swimming and deep-water running) ± Benefit: Unloads the skeleton while
strengthening the running muscles ± Drawbacks: Relatively slow speed
Bike ± Benefit: Allows for fast movement at light or
moderate resistance ± Drawbacks: Seated posture is unlike most
other athletic movements
![Page 31: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/31.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 31/57
L ower E xtremityX-Training
Step ± Benefit: Low stress on joints; improves
endurance/strength of climbing muscles ± Drawbacks: Short stride
Elliptical ± Benefit: Low stress on joints; allows striding ± Drawbacks: Finding correct stride; some
machines feel ³too easy´
![Page 32: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/32.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 32/57
Ranger - Athlete ± Warrior Movement Skills
![Page 33: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/33.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 33/57
The Physical RequirementR angers Must...
Sprint
Get Down
Crawl
Get Up
Lift
Carry
Climb
Fight
Endure...
![Page 34: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/34.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 34/57
M ovement Skills
BalanceCoordination
LungeSquatLifting
PushingPulling
ClimbCrawl
Plant and cutJump and landRun efficiently
ThrowingCore Stability
![Page 35: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/35.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 35/57
M ovement Skill Training
Teach technique; demand proper execution
You need to be fresh to master complexmovements ± Don¶t smoke your guys and then expect them to do
well with agility/power drills or with obstacles.
Schedule movement skills training right after Movement Prep
![Page 36: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/36.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 36/57
The effect of mobility andstability on power
Load««..in order to«.. Unload
![Page 37: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/37.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 37/57
LE Chain Effects
1. Poor pelvicstability
2. Femoral IR3. Knee valgus4 . Tibial IR
5. Foot pronation
![Page 38: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/38.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 38/57
Balance
![Page 39: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/39.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 39/57
Stability on the Ground
![Page 40: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/40.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 40/57
4 0
Stability on Your Feet
![Page 41: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/41.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 41/57
4 1
Reactive Stability
![Page 42: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/42.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 42/57
IntegratingMobility & Stability
Lifting from the Ground to Overhead
![Page 43: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/43.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 43/57
IntegratingMobility & Stability
Turkish Get U p Kettle- B ell Swings
![Page 44: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/44.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 44/57
44
Agility
M astering body lean«integrating legs and trunk
![Page 45: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/45.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 45/57
Triple Extension
![Page 46: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/46.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 46/57
Mobility-Stability Assessment
Assesses kinetic chainfunctionEvaluation is an on-goingprocess ± all exercises are evaluated
all of the time ± execution of the movements
and overall response to thetraining challengesdetermines the direction of future rehab events.
Tools such as the Functional Movement Screen (FMS) can beuseful ± If you don¶t score a ³3´ on the deep squat, you shouldn¶t overhead
squat
D eep Squat Hurdle Step
![Page 47: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/47.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 47/57
![Page 48: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/48.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 48/57
Foot
Primary stability deficit:Control of pronation
Mobility is seldom an issueKey exception: Extension of hallux
Key interventionsSingle-leg stance activitiesBare feet increases thesensory stimulusTrain lateral movementsSystematically train onuneven terrain
![Page 49: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/49.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 49/57
Ankle
Primary mobility deficit:Dorsiflexion
Primary stability deficit:Control of inversion
Key interventions2-part, multi-planar calf stretchSingle-leg stance activitiesBare feet increases thesensory stimulusSystematically train onuneven terrain
![Page 50: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/50.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 50/57
Knee
Primary stabilitydeficit ± Control of medial
collapse
![Page 51: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/51.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 51/57
![Page 52: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/52.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 52/57
Hip
Key interventionsSingle-leg stance activitiesLateral steps with resistance bandsLateral hops
Lunges with rotationSystematically train on uneventerrain
![Page 53: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/53.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 53/57
Low Back
Key interventions
Awareness of neutralspine position
Awareness of bracing maneuver
Awareness of breathing andmodulation of stiffness
![Page 54: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/54.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 54/57
Thoracic Spine
Primary mobility deficitT horacic rotation
Stability of this region is generally nota concern
Lack of mobility forces other segments to compensate
L-spine, GHJ
Primary InterventionUse of foam roll,stretching, or
manipulation
![Page 55: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/55.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 55/57
Shoulder Girdle
Stability DemandsControl of the shoulder bladesControl of the ball in thesocket
![Page 56: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/56.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 56/57
Shoulder Girdle
Key Functions:
T ransfer of power from legs,through the trunk,to the hands
Stabilize a load
![Page 57: Principles of RAW Training](https://reader030.vdocuments.mx/reader030/viewer/2022021214/577d2ed41a28ab4e1eb017d7/html5/thumbnails/57.jpg)
8/7/2019 Principles of RAW Training
http://slidepdf.com/reader/full/principles-of-raw-training 57/57
Summary
T here are many ways tosucceed«and there are a few ways to fail.
If you understand and apply the
principles of training, you will succeed.