An Cosantóir

11 1. Extensive Tempo Running: Both linear and multi-directional. I generally prefer extensive tempo running to block runs (which do have a place early on in recruit training) anyway, but this type of training was even more appropriate as running out in the local area ,in a block of 22 plus instructors, was again impractical. All that is required is a surface, other than tarmac or concrete (barracks G.A.A. pitch in this case), at least 100m long and some poles or cones for students to run to. The goal of extensive tempo is the development of the aerobic system without the presence of lactate or substantial central nervous system fatigue. It aims to improve aerobic capability at intensities that are high enough to retain speed qualities, but low enough to allow a quick recovery. (Gustin 2016) It allows for the inclusion of manageable distances (50- 400m) to ensure the qualities of running mechanics remain high and that excessive fatigue does not enter into the session. The accumulation of extensive tempo training from week to week can build significant aerobic endurance capacity and muscular endurance for specific low intensity demands, while forming a solid foundation of training upon which other elements are built. (Hansen 2014) For the linear runs, it was a straight run at 65-70% for 100 metres (distance can be reduced depending on ability, then just walk to 100m mark and start next rep from there back). The multi-directional run involved an initial shuttle out 5 metres, decelerate, backpedal to start, then out 10-15 metres, lateral shuffle out to one side up to 5 metres and back in, finishing with a curvilinear run through 2-3 poles for a total of 100 metres. I would set up 5 lanes with 4-5 at each lane. The first group would go on the minute every minute, with the remaining groups going every 5 seconds thereafter until everyone was gone, for 3 sets of 8 reps initially. The work: rest ratio usually worked out at approximately 1:2. 1. Scout pacing & Loaded marches: To prepare the body for moving over distance with external load. We completed one scout pace per week, with multiple laps around a 1km route outside the barracks perimeter, plus two marches of 10 and 16km along the Western Way. 1. Hybrid Sessions: Blending muscular endurance/strength and cardiovascular endurance into one session. The purpose here is to challenge multiple energy pathways, local muscular endurance, willingness to fight through fatigue and capability of sustaining long stressful efforts. (U.S. Army 75th Ranger Regiment 2009) A hybrid session could be as simple as blending a circuit with a tempo or interval session, or it could be something a bit more intense - not quite battle PT but heading in that direction. One session we completed in week 2, following resumption of training post-lockdown, went as follows: • M203 & Body Armour Circuit: Due to the large numbers pre-lockdown we still had enough M203s for each student to have their own personal one. The combined weight of the M203 and CBA added a resistance of approximately 14kg. • Zercher Squat: (Weapon cradled to chest, body armour worn). • Single arm M203 Overhead Press. • Split Stance Bent Over Row. • Glute Bridge: (Weapon held at arm's length above shoulders). • M203 Frontal Raise. • Zercher Split Squat: (As per Squat). 30-40 seconds per station 4-5 rounds Rest 2 minutes, then 2-3 rounds of: • 1 minute section contact drill (right peel) • 1 minute leopard crawl • 1 minute contact drill (left peel) • 1 minute leopard crawl (Helmet, C.BA. and battle vest worn) Rest a further 1-2 minutes, then: Ammo-box farmers carry full length of GAA pitch and back Finish with 2-3 rounds of a core circuit: • Plank x 30 seconds • Side plank x 15-20 seconds each side • Plank with shoulder tap & fly x 30 seconds. Another hybrid session I ran recently, with the latest group, combined a 4 x 5 minute EDT circuit, 3 rounds of a 20:20 timed circuit - consisting of squat jumps, mountain climbers, side plank and glute bridge march, with every second station either leopard/spiderman or bear crawl, followed by some ammo-box weighted carries and finished with 5 shuttles of the G.A.A. pitch, adding an extra item of equipment each time, (helmet, battle-vest, day-sack, 1st ammo-box, 2nd ammo- box). Now, I wonder what would battle PT via Zoom look like? Something tougher this way comes. References: Gustin, G. Energy system development: Comparing Maximal Aerobic Speed and Extensive Tempo for team sport. Fitforfutbol.com 2016. https:// fitforfutbol.com/2016/06/energy-system-development-comparing-maximal- aerobic-speed-and-extensive-tempo-for-team-sport-by-greg-gustin/ Hansen, D.M. Optimal tempo training concepts for performance and recovery. Strengthpowerspeed.com 2014. https://www. strengthpowerspeed.com/optimal-tempo-training/#:~:text=For%20 extensive%20tempo%20runs%2C%20it,central%20stress%20on%20the%20 athlete. An example of circuit training which can be adapted for outdoors and social distancing Troops taking part in a Hybrid P.T. session in full combat gear with weapons Ammo box Split Stance Single Leg Deadlift Zercher Split Squat PANDEMIC P.T. Portland, S. The Bodyweight Athlete. 2020. U.S. Army 75th Ranger Regiment. Ranger Athlete Warrior 4.0. 2009.

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