TRX
How high of the ground should the Equalizer Loop be?
~6 feet off the ground
Post workout you consume:
25g Protein
30g Carbohydrates
10g Fat
What is the total amount of calories you consumed?
320 Calories
What movements would be considered a Plyometric Exercise?
Clap Pushup, Box jump, etc.
The Deadlift is considered to be a _______ Movement
(One of the seven foundational movements)
Hinge
Kettlebells, Barbells, Ammo cans, and Sandbags are all considered strength training ____
Modalities
What are the THREE Principles of Progression
Pendulum, Stability, Vector
What is the main function of Carbohydrates?
Energy
What is the rep range that will result in Hypertrophy?
8-12
What are the THREE Planes of movement
Sagittal, Transverse, Frontal
What are the FIVE sections of a HITT Workout?
1. Movement Prep
2. Agility/Acceleration/Max Speed
3. Strength & Power
4. Circuit
5. Flexibility/Mobility
Name the parts of the TRX we discussed (5)
Anchor
Equalizer Loop
Handle
Foot Cradle
Adjustable Straps
Select the movement that utilizes ATP-PCr for energy.
Power Clean
8 Rep Back Squat
400m Run
3 Mile Run
Power Clean
Individuals move in the Transverse Plane more often than they move in the Sagittal Plane within the HITT program (True or False)
False
List the SEVEN Foundational Movements
Push, Pull, Lunge, Rotation, Squat, Hinge, Plank
Which test on the Initial Performance Assessment will have the greatest correlation to the 3 Mile Run on the PFT?
20-yd Shuttle
300-yd Shuttle
Yo-Yo Intermittent Test
Yo-Yo Intermittent Test
How can you progress a TRX Pullup?
Stability (points of contact)
2 feet -> 1 Feet -> No points of contact
What is the recommended g/lb of bodyweight for protein that will support recovery and performance?
0.8-1.2g/lb
Olympic lifts and Plyometrics are ways to improve an Individuals Linear speed
(True or False)
True
Give an example of each of the Planes of movement.
Coach will let you know if you were correct.
Which of the following would have the greatest carry-over in driving results for maneuver under fire in the CFT?
1.5 Mile run
Swimming 800m
60yd Shuttles
Stair climber for 40min
60 yd Shuttles
What are the Six Sins
Starting, Stopping, Sawing, Scraping, Slacking, Sagging
What are the THREE things that can impact recovery or performances.
Sleep, Nutrition, Hydration
What is the recommended rest interval time between sets for each of the following training goals
Strength
Power
Hypertrophy
Endurance
Strength: 2-5min
Power: 2-5min
Hypertrophy: :60-:90
Endurance: ~:30
What is the ideal angle of the body in relation to the ground when performing wall drills to improve acceleration?
~45 Degrees
What is the speed focus of each of the HITT workouts
(Warrior, Athlete, Combat)
Warrior: Agility
Athlete: Acceleration
Combat: Max Speed