PERFORMANCE TRIAD | MODULE 18

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Module 18:

Cross Training for FitnessWelcome to the Army National Guard Performance Triad program. This content package is intended to provide state facilitators with resources such as articles, social media messages, discussion topics, health tools, and infographics to support Module 18 of the Performance Triad program. The resources are provided as Suggested Daily Actions for state facilitators to strategically distribute the content to Soldiers during the week to reinforce Performance Triad program learning objectives and materials. Using the Performance Triad’s scientifically-proven principles of sleep, activity, and nutrition to target changes in Soldiers’ daily routines will help build stronger, faster, and mission-ready Professional Soldier Athletes.

For more information on how best to use these weekly guides, see our Performance Triad Getting Started Guide: http://www.guardyourhealth.com/getting-started-guide/.

Module 18 Learning ObjectivesSustained operations can involve many challenges. Soldiers must be able to sprint, carry heavy objects, lift equipment, climb, and perform while wearing body armor. Soldiers can prepare themselves physically by doing different fitness activities prior to the mission. The learning objectives for Module 18 are to:

1) Explain to Soldiers why cross training is important for well-rounded fitness

2) Describe ways for Soldiers to stay fit when they don’t have access to a gym or fitness center

What Are the Operational Benefits of Cross Training?During sustained operations, Soldiers will face long days, limited sleep, and a wide variety of physical requirements. Soldiers can prepare themselves to perform during a mission by:

z Taking a well-rounded approach to fitness: Soldiers who do strength- and cross-training, in addition to cardio, have up to 50 percent fewer injuries and do better on the APFT.

z Limiting running to avoid injuries: Soldiers who run more than 30 minutes three times a week are at an increased risk for injury; most Soldiers don’t need to do more than that.

z Developing an ability to carry and wear combat gear: Mixed fitness programs, including resistance training and circuit training, can improve Soldiers’ ability to wear body armor and a rucksack by up to 30 percent.

Bodyweight exercises like pushups, lunges, and squats are great options for exercising in environments where no or limited equipment is available. Encourage Soldiers to use their own strength equipment

PERFORMANCE TRIAD | MODULE 18

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while being mindful of safety. Body weight conditioning exercises and strength drills can be done anywhere; water cans, ammo cans, sandbags, duffel bags, and body armor (worn or held) offer great field exercise options.

Suggested Daily ActionsBelow are suggested resources you can share throughout the week. Write your own or pick the messages you’d like to share with Soldiers through social media, email blasts, and newsletters to supplement the Performance Triad Challenge Guide. Suggested posts are broken down into daily messages, but feel free to post in any order. Consider hosting a Facebook “live” chat/interaction for 30- to 60-minutes to share your tips and answer any questions in real time.

Suggested for Days 1-2: Challenge Soldiers to try new workouts and break their routines by posting the following messages on your social media accounts or by cutting and pasting them into an email:

Switch up your routine! Instead of doing the same old workout today, reach your goals by challenging yourself to try new things: http://bit.ly/1D6OLWe #ARNGTriad (Note: CAC, AKO, or ArmyFit login required)

Is your workout primarily cardio? Building strength training into your routine can prevent your risk of injury by 50%: http://bit.ly/1D6OLWe

Suggested for Days 3-5: Share the messages below to help Soldiers think creatively about building strength training exercising into their workout plans:

Find a new fitness activity and stick with it! Learning new skills and different kinds of conditioning will give you the confidence and fitness to power through any challenge. Check out these vertical core videos to give your workout a boost: http://j.mp/1IynxAe #ARNGTriad

For a Soldier, gym options may be limited. Try these vertical core videos to give your workout a boost: http://j.mp/1IynxAe #ARNGTriad

Suggested for Days 6-7: Provide Soldiers with resources on ideas for strength, mobility, and conditioning training by sharing the messages below:

Need ideas for strength and mobility exercises when you can’t get to a gym? Barbells, rope climbing, elastic bands, and household strength equipment like 5-gallon water jugs provide strength training options that can be done in any fitness environment. Read on for inspiration: http://j.mp/1bQduYM. What’s your secret non-traditional workout? #ARNGTriad

Check out these alternative ways to weight train outside the gym: http://j.mp/1bQduYM. Do you have a secret at-home workout? #ARNGTriad