Conflict Applications & Development Group
 

Human Performance and Rehabilitation

 
 
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Baseline Testing

Session 01

Army CFT

3x mad deadlift (can use a trap bar if you really want to although it isn’t a true tool for measurement and places increased pressure on the shoulders)
1x max power throw (10lb ball)
2 min max hand release push ups
5x 50m Sprint - Drag - Lateral - Carry = consists of the following

50m sprint
50m drag w/ 90lb sled minimum
50m lateral/ side to side step
50m stores carry at 40lb each arm

2 min max rep leg tuck
2 mile run

(measure for time)

Session 02

1 hour ruck - max distance p/ hour
20% body weight


Baseline VO2

VO2 max

(vē-ō-ˈtü-ˈmaks)

: the maximum amount of oxygen the body can utilize during a specified period of usually intense exercise

This baseline is essential to establish and monitor whilst you are developing performance and size. If you see yourself slipping, then re-attack the circuit and focus on your capability.

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Operator Readiness Assessment

Knowledge of this workout will be Tribe only. Events are planned to be held in Perth involving Shooting, ORA, Ruck Marches and Operational Medicine. Open to all Law Enforcement professionals but if you’re short in the skills, be sure to sit our MMS-P program first.


Disruption P1

5 minute row = 1200/ 1600m

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5 rounds

20 push ups

05 dead-lift at 225lb/ 100kg

20 sit ups

7 pull ups

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5 minute row = 1200/ 1600m

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S’s Journal of Pain

Struggling and in a plateau, this is the place for you —————————->


Operator Readiness Assessment Breakdown

EVENT 1: CAVING LADDER

To assess the ability to complete a practical scaling task, operators were required to ascend and descend a 20’ caving ladder while using a hand-overhand, heel-to-toe technique. Complete ascent and descent was required to pass this event.

EVENT 2: 5’ WALL TRAVERSE

To test the ability to ascend/descend obstacles while wearing body armor, operators were required to traverse a series of five 5 feet high walls spaced 10 feet apart. Completion of this event in a maximum of 29.5 seconds was required to pass.

EVENT 3: X AGILITY DRILL

This drill tests the ability to change direction and accelerate/decelerate while wearing body armor, demonstrate the ability for the cardiovascular system to recover from stress, and generate power while completing repetitive sprints that require change of direction. Two repetitions were required in each direction, and each repetition must be completed in a maximum of 13.5 seconds to pass.

EVENT 4: COVER AGILITY DRILL

This event was included to assess muscular endurance, ability to transition between various tactical positions, and both lateral and linear acceleration/deceleration along with change of direction while carrying a rifle. Operators were required to complete this event within 79 seconds to pass.

EVENT 5: 48” BOX DEPTH DROP

This event was included because of its realistic operational jump height, using a dismount from a Humvee bed as a comparison. It tests the ability to absorb impact while wearing body armor, lower-body strength by adequate control of landing, and joint and core integrity due to repetitive jump completion. Eight repetitions of a successful ascent and descent from a 48” box were required to pass.

EVENT 6: 24” BOX STEP-UP

To test single leg strength and stability while wearing body armor, lower-body muscular endurance,and an ability to scale uneven terrain, operators were required to step completely on and off of a 24” box while alternating legs. Ten repetitions were required per leg, and the event must be completed within 93.5 seconds to pass.

EVENT 7: HIGH AND LOW HURDLE OVER/UNDER

To test lateral movement ability and knee, hip, and back mobility while wearing body armor, operators were required to navigate over ten 30-inch hurdles and under 42-inch hurdles. Navigating these hurdles in both directions without touching the hurdles was required to pass.

EVENT 8: SLED PUSH AND SLED DRAG

To test lower-body strength and endurance while wearing body armor and efficient linear movement of a weight object, operators were required to push and drag a 125-pound sled. Pushing the sled 25 yards and then dragging the sled 25 yards within 47.5 seconds was required to pass.

EVENT 9: “RESCUE RANDY”

To test total body strength, power, and endurance while evaluating the ability to move a wounded soldier under load, operators were required to drag a 165 pound dummy. Dragging the dummy 25 yards within 22.5 seconds was required to pass.

EVENT 10: “FARMER’S CARRY”

To test grip strength and endurance, core and lower-body stability, and tactical ability to carry objects like ammo cans or a litter, operators were required to carry one 80 pound kettle bell in each hand over a 50 yard distance. Completion of the test within 29.5 seconds was required to pass.

EVENT 11: TREADMILL WALK

To test the ability to sustain a walking pace while fatigued with body armor, and over a gradually increasing gradation, operators were required to walk on a treadmill at 2.5 miles per hour over 6 stages. Stages 1–5 lasted 2 minutes except stage 6, which lasted 5 minutes. Stage 1 was completed at a 5% grade. The grade was increased 5% each stage until stage 5, for a maximum of 25% incline. Stage 6 was completed at 0% incline. Completion of the event was required to pass.

 

TRIBE Events - Australia

TBC

TRIBE Events - Virginia

TBC

 

Prepare for your course

TBC

Essentials:

 

EVENT 3

EVENT 3

EVENT 4

EVENT 4


Have a question relating to PT or want to drop your results for posted workouts? Establish comms below and make it happen.

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