Mission Essential Fitness

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Simply put, Mission Essential Fitness is the training required to condition Soldiers to perform their mission, in Garrison as well as any operational environment.

A U.S. Army Soldier is required to have a high level of fitness, capable of performing a multitude of physical tasks, involving power, strength, speed, and agility. Mission Essential Fitness incorporates all of these fitness components to train Soldiers as tactical athletes both aerobically and anaerobically.

Mission Essential fitness builds physical readiness and resiliency by providing Soldiers with functional training for the tactical athlete. 

Training goals vary throughout the year and, with that, so do the training routines offered. Routines are scalable to fit any fitness level.

Sample Mission Essential Fitness Training Routine

Dynamic Warm-Up

  • Start slow and work to fast (monitor intensity)
  • Keep track of total distance traveled (monitor volume)
  • Generate increased blood flow to every muscle group possible
  • An athlete is considered warmed up when he begins to break a sweat (8-10 min)

Given: 20-Yard Course

  • 2 laps at 50 percent
  • 1/2 lap Butt-Kicks
  • 1/2 lap High Leg Kicks
  • 4 laps at 50 percent, with 3 Push-Ups at far end, 3 Squats at near end
  • 3 laps skipping with 4 Skaters at far end, 4 Lateral Hops at near end
  • 3 laps at Carioca with 4 Alternating Lunges at each end
  • 1/2 lap Bear Crawl
  • 1/2 lap Inchworm
  • 5 laps Striders (10-yard jog with sprint to last cone)
  • 2 laps at 50 percent
  • Total: 21 laps totaling 1,240 yards (.74 miles)

Now what?

  • Fast(est) twitch first
  • Ploys, speed, agilty

Plyometrics

  • Progressive Box Jumps: 2-3 trips with single bound before starting
  • Box Jumps: 2x10
  • Lateral Box Jumps: 2x10
  • Rotational Jumps: 1x10
  • Split Jumps: 2x20 (full extension in leg during drive)
  • Lateral Split Jumps: 2x20

Workout

Goal: Strength, core stability, increased work capacity

  • 3 rotations at :40 work/:30 transition
    • Front Squat: 115 pounds
    • Single Arm Press: 30-40 pounds
    • Spider Crawl
    • Sand Bell Relay: 50/30/30
  • 3 rotations at :40 work/:30 transition
    • Pull Up
    • Kettlebell Swing
    • Weighted Hip Bridge: 95-135 pounds
    • Sandbag Get-Up: 45 pounds

Cool Down

  • Easy Jog: 5 minutes
  • TRX Forward Lunge with Hip Flexor Stretch
  • TRX Hip HInge (wide stance)
  • Split Fly
  • T-Spine Rotation
  • Wall Slides (facing and facing away)

 

Unit PT Reservations

Unit PT Reservations

Craig Fitness Center

  • Units lead PT sessions
  • Reservations accommodate up to 30 Soldiers
  • Offered Monday-Friday from 6:30-7:30 a.m.
  • For reservations, call Craig Fitness Center at +1 (785)239-5562

Leonard Fitness Center

  • Units lead PT sessions
  • Reservations accommodate up to 30 Soldiers
  • Offered Monday-Friday from 6:30-7:30 a.m.
  • For reservations, call Leonard Fitness Center at +1 (785)239-5771

Robinson Fitness Center

  • Units lead PT sessions
  • Reservations accommodate up to 30 Soldiers
  • Offered Monday-Friday from 6:30-7:30 a.m.
  • For reservations, call Robinson Fitness Center at +1 (785)239-4480