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U.S. Marine Corps Forces Reserve


U.S. Marine Corps Forces Reserve

Augment. Support. Reinforce.

2000 Opelousas Ave., New Orleans, LA. 70114
Semper Fit

Functional training is a system of conditioning activities that are designed for the specific purpose of enhancing one’s performance in life, combat, sport, and/or activity. It is dynamic, multi-planar, multi-directional, rotational, specific to the sport or activity, and trains the body the way it is supposed to move.

Pillars of Human Movement:
     • Locomotion – standing and movement
     • Rotation
     • Level changes – movement from high to low or low to high; supported vs. non-supported
     • Push/Pull


The training program must be relevant to the demands of the event for which the athlete is being trained; specific to the exercise done and the muscles involved

Increasing the resistance to movement, or the frequency or duration of activity, to levels above those normally experienced

The process of varying a training program at regular time intervals to bring about optimal gains in physical performance, while reducing the risk of overtraining

Periodization Cycles:
• Microcycle
     • Daily and weekly variation in volume, intensity and exercise selection
• Mesocycle
     • Major training phase within a year that lasts between 4 weeks to 3 months
     • Collection of microcycles
     • Where variation in volume and intensity occur
• Macrocycle
     • An entire training year

When the training stimulus is removed or reduced, the ability to maintain performance at a particular level is also reduced, and eventually the gains will revert back to their original level.

     • Strength and Power
          • Magnitude of decline dependent upon
               • Training background
               • Length of training period prior to detraining
               • Specific muscle group
          • 2 week non-training period in strength athletes = 3% decrease in strength

     • Endurance Exercise
          • Decreases in aerobic capacity (4-6%) after only 2 weeks of detraining
          • 2-4 weeks of detraining results in a 12% decrease in stroke volume

F.I.T.T. Principle of Training:
     • Frequency (how often)
     • Intensity (how hard)
     • Time (duration)
     • Type (method)

     F.I.T.T. progression:
          • Only progress one F.I.T.T. principle at one time
          • Watch for appropriateness of progression


Dynamic Warm-Up
The process of focused transition from your daily routine to a highly activated neuromuscular state
     • Incorporates
          • Dynamic flexibility – concentrates on flexibility through movement (crawls/lunges)
          • Coordination exercises – skips/carioca/backward run
          • Plyometrics – fully energizes the neuromuscular system (line hops/jumps)

See Dynamic Warm-Up tab on Conditioning Protocols List above.

Speed, Agility, Quickness (SAQ) Drills
     • Speed: the act or state of moving swiftly
     • Agility: an athlete’s coordinative abilities, which are the basis of acceleration, maximum velocity, and multidirectional skills; ability to start, stop, and change direction quickly/controlled
     • Quickness: acting or capable of acting with speed; fast in development or occurrence

SAQ Concepts:
     • Sir Isaac Newton’s Third Law of Action-Reaction - “For every action there is an equal and opposite reaction.”
     • SAQ Training:
          • Learn to use the reaction force from the ground as quickly as possible
          • Learn to apply force into the ground at an angle that allows the body to be pushed in the direction of travel most efficiently, known as the angle of force application
     • Benefits of SAQ Training
          • Decrease the risk of injury
          • Improve speed & agility
          • Improve firstā€step quickness
          • Acceleration/Deceleration
          • Improved reaction time

All training drill/samples can be adjusted with multi-directional and other adaptations/combinations:
     • Forward
     • Back pedal
     • Lateral Shuffle
     • Carioca
     • Bear Crawl (regular or lateral)
     • Spidermans
     • Hops
     • Combination of any above

Plyometric Drills:
Training designed to produce fast, powerful movements, and to train the neuromuscular system to respond more efficiently
     • Utilizes a rapid stretching or loading of the muscles followed immediately by a maximal voluntary contraction of the same muscles.
     • Plyometric drills help develop rhythm, speed, power and muscular endurance
     • Training focuses on rapid deceleration and acceleration of muscles and movement patterns

Performing Drills:
     • Intensity, exercise selection, reps and rest intervals are key to successful plyometric training
          • Beginners - 80 to 100 touches or foot strikes
          • Athletes - 200 to 400 touches or foot strikes
     • Limit ground contact
          • Explode immediately after; visualize the ground on fire
     • Adequate recovery between all sets
          • Think quality, not quantity
See  “Plyos – General” and “Plyo-Agility” tabs on Conditioning Protocols list above.

A type of interval training that may combine any one or all of the following strength, plyometric, and endurance exercises.
     • A series of exercises that are performed for a specified time period with a specified rest period
     • Allows the body to receive the benefits of both cardiovascular and strength adaptations in one workout

Additional Tutorials:


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