Fitness for the Field Artillery

I just published a new article in the Field Artillery Journal with a friend, MAJ Shawn Bault. Thought I would share it with you all... I have removed the figures due to size requirements. This is quite a large file for a blog post, but I feel like it really conveys the necessity for THINKING about why your are EXERCISING. As I wrote it, I had to make a conscious effort to come up with tasks that mimic the job of the typical light artilley soldier. This is exactly what you or your trainer should do when designing your workout routine. These things are not a one size fits all deal! So read on, if you dare, and go ahead and post some feedback or follow my blog! Find my persona training website www.findingfitwithin.com and order your free sample of SPARK while you are at it... Enjoy...

For the full article... http://bit.ly/gYb3f


Introduction
Today’s artillery is faced with two unique problems pertaining to overall combat readiness. First, extended deployments are degrading artillery specific METL and MOS related skills because many Redlegs are performing various non-standard missions during deployments. The diverse skill set and rapid adaptability of the artilleryman, while providing much needed manpower in the War on Terrorism (WOT), has contributed to the decline of core competencies and associated functional fitness. Secondly, in the post-deployment period known as Reset, units fail to maximize physical training (PT) time. Units generally focus a preponderance of their training time on mission essential tactical and technical competencies, while either neglecting or incorrectly training the physical component to combat readiness. In order to more effectively and optimally regain overall combat readiness during Reset operations and also sustain that readiness during deployment, an approach to PT that is both efficient and METL focused is necessary. A sensible solution is an emphasis on functional fitness training, both austere (combat) and traditional, which enhances mission essential tactical and technical competencies, while maximizing overall training time during Reset and deployment.
The foundation of a Soldier’s combat readiness is his level of physical fitness. Soldiers are required to possess health related fitness components, such as muscular strength and endurance, cardiovascular strength and endurance, and flexibility. They are also required to demonstrate skill related components of fitness like agility, balance, coordination, speed, and power. More importantly, though, they need a level of functional fitness, the ability to transfer the previously mentioned components into efficient movement. Functional fitness consists of a broad array of natural or realistic physical work that involves multiple planes and joints. For Soldiers, that work includes all the tasks associated with performance in combat. Essentially, functional training results in the body being trained the way it needs to move in order to perform optimally, leading to enhanced Soldier performance on the battlefield. Nowhere is this more apparent than in the field artillery, more specifically, a light cannon battery where Soldiers execute a myriad of individual tasks that require lifting, pushing, pulling, jumping, and running. One could argue that the 13B MOS is one of the most functional jobs in the Army and has increased in functionality due to recent non-standard missions executed in Afghanistan and Iraq.
PT should be used to develop and enhance the physical components that exist within a unit’s METL. Commanders must ask themselves, “What is the purpose and relevance of our PT?” As with field operations, if the answer is not focused on the METL, then the unit is inefficiently using its time and energy. Time is one of the most valuable resources in the Army; units must Reset rapidly and prepare efficiently for the next mission in the WOT. The field artillery, which has been called on to perform infantry, engineer, military police, and transportation tasks must be even more vigilant in taking advantage of this training time. This paper focuses on the light cannon battery and provides an example of METL focused PT planning. The concept is based on a functional fitness concept that leaders can implement at any time, but especially during Reset and deployment operations in ensuring 13B combat readiness.

Reset: Regaining Skills and Fitness
A recurring problem in the Redleg community is the gradual degradation of artillery specific functional fitness during extended deployments. The artilleryman frequently finds himself learning and performing missions that have nothing in common with his traditional mission. As a result, his technical and tactical skills decay, as does his fitness level. Finding the time to conduct PT during a deployment is frequently troublesome. Inadequate facilities, dangerous conditions, lack of time, environmental hazards, and command climate are all roadblocks to fitness in theater. The result is a Soldier that redeploys at a fraction of his original fitness capacity.
Also, upon redeployment, most units take 30 days leave and require an additional 30 days of PT prior to conducting their first APFT. This is reasonable, but the time spent focusing on the health related components can be decreased by maintaining fitness throughout the deployment (when able) and increasing training efficiency upon redeployment where equipment maintenance and restoring technical and tactical proficiency seems the focus. Most post-deployment PT programs incorrectly focus on bringing the Soldiers’ fitness levels up in order to score well on the APFT. While this is based on good intentions, it is the wrong approach. A more effective method is to shift the focus from APFT events to METL related tasks. A base level of fitness must be achieved and maintained, but a unit cannot successfully complete Reset if they are not combat ready by the end of the phase and this certainly includes a level of specific fitness for the cannoneer. The exercises and workout descriptions at the end of this article are applicable in both austere (combat) and Reset environments, and can significantly increase overall Soldier proficiency as well as reduce non-mission capable time after deployments.

The Functional Training Concept
Functional fitness training is a dual purpose concept. First, it allows a unit to improve the health related components of fitness (cardiorespiratory fitness/endurance, muscular strength endurance, etc.). Second, the application of a functional fitness concept permits units to actively improve specific tasks that will contribute to their wartime mission (i.e. tactical and technical proficiency). Functional training involves conditioning the body for movement. In this case, that means preparing Soldiers for the functions of combat operations. Performing at maximum physical capacity in combat is our sole mission and should be prioritized during unit training planning process.
Modern military organizations must implement these functional routines with a mind-set similar to professional athletic organizations. Athletes spend hours focusing on strengthening and mastering the body mechanics required of their sport. In the same manner, Soldiers need a comprehensive fitness program that will develop and maintain the physical skills necessary for combat regardless of the environment. Exercises should replicate movements made during combat operations.
Recently it was discovered that a significant number of preventable muscle injuries during OEF and OIF were due to overuse and dysfunctional movement. Organizations such as the United States Marine Corps, 75th Ranger Regiment, and even the Field Artillery Training Center have recognized this fact and made appropriate accommodations in their PT programs. They have adapted their fitness programs to more accurately replicate combat situations rather than using stale exercise templates that are unfocused and irrelevant. In this manner, prevention of overuse injuries and proper movement mechanics can be emphasized.

The Program
It is hardly a secret that the light cannoneer must exert a significant amount of physical effort during the course of combat operations. The process of preparing a howitzer for operation, preparing ammunition, and executing fire missions in a hostile environment can have adverse effects on even the fittest Soldier. A well planned and executed functional fitness regimen will have a significant impact on a unit’s level of success, as well as reducing the injury rates due to improper body mechanics. The cannoneer does not have to be a muscle bound strongman in order to effectively accomplish his mission, but the benefits of muscular strength and endurance training will certainly lead to a faster and more proficient crew. Along with the obvious health benefits and ability to work harder and longer under stress, the motor skills developed through rigorous mission focused and functional training will lead to improvements in mission execution as well.

The Movements
Emplacing a M119A1 howitzer for a night raid involves physically moving 4,500 pounds of equipment under stressful conditions with limited time and personnel. Each physically demanding portion of this endeavor can be recreated and practiced during morning PT. Some examples of specific movements within the 13Bs repertoire are lifting the trails of the howitzer, pushing the howitzer onto the base plate, and handling ammunition.
Lifting
The initial lift of the trails involves a significant percentage of the musculature of the entire body. Great strength is required in the legs, back, core, and forearms in order to properly complete this task. This movement can be trained in a number of different ways. It is simulated in the gym with a traditional deadlift. Proper deadlift training can increase the strength of all of the applicable muscles. In austere conditions, where equipment is lacking, this can be simulated with heavy water cans, ammunition cans, weighted litters, or a variety of methods that utilize resistance lifted from the ground to an upright position (Figure 1). Any repetition scheme can be used, but 2-5 sets of 6-10 repetitions are optimal for strength development. An ancillary benefit of training deadlift type movements is the strengthening of the core, especially the lower back. This, in turn, should reduce the number of lower back injuries sustained during training and combat.
Another effective exercise is the farmer’s walk (Figure 2). This simply involves picking up two equally heavy items and walking a set distance. This movement is functional because there are many situations in which Soldiers are required to carry heavy loads over a distance. The weight can vary, as can the distance, and relay races are a great tool to increase performance through competition.
Pushing
From there, the Soldiers must push the howitzer off the platform and onto the base plate, which also requires a great deal of physical effort. This movement involves the legs, core, arms, and shoulders. It also demands an explosive push, which requires a slightly different training technique. In the gym, Olympic lifts such as the clean and jerk are optimal for developing explosive power. In the Army, however, Olympic lifts are not preferred training exercises due to the intense learning curve, so other methods must be employed. Jump squats performed with added resistance are a good exercise for developing ground based power. To complete one rep, have the Soldiers bear hug sand bags or a rucksack and from the squatting position, forcefully jump as high as possible, landing with the knees bent and squatting back into the start position (Figure 3). The bottom half of this movement can be simulated with depth jumps from a platform (Figure 4). Besides enhancing the pushing aspect, jump squats and depth jumps also ensure proper body kinesthetics when jumping and landing, such as dismounting from a vehicle during firing point occupation or from a helicopter during air assaults.
The push press is another great upper body power exercise (Figure 5). Holding a weighted object at shoulder level resting on the front of the shoulders, forcefully push the weight up to an arms-locked position. Under control, return the weight to the starting position. Results from power exercises are best achieved when repetitions are between 4 and 6 and sets are kept under 3.
Carrying
Handling ammunition is another duty that requires a great deal of muscular strength and endurance. Soldiers must have superior grip and arm strength, as well as leg and lower back strength in order to perform this demanding task for a high number of repetitions. Medicine ball training can simulate these tasks well. If medicine balls are not available, sand bags wrapped with tape or even rocks are suitable substitutes. With these training tools, the carry and load drill is an effective exercise (Figure 6). This simply involves carrying a weighted object from one point to another and placing it onto a raised platform, such as the tailgate of a HMMWV. Using nonstandard tools like rocks and sandbags increases the training adaptation, as Soldiers are forced to accommodate various gripping techniques.

Conclusion
The exercises described in this article are far from all-inclusive. There are a great variety of functional exercises for the light artilleryman that should be applied during physical training programs. Functional strength and power programs may be integrated into the battery’s PT program on an alternating day schedule, with lower intensity, traditional workouts on the off days. For example, a battery may implement the functional training on Monday, Wednesday, and Friday, and perform ability group runs and calisthenics on Tuesday and Thursday. The benefit of this schedule is that it allows leaders to build a strong base of fitness during the transitional Reset period, building core competencies and fitness simultaneously.
The list of example exercises here will benefit any unit or Soldier performing them. Functional fitness is a concept that the Army as a whole must embrace and implement. The goal is to pick exercises that directly mimic, as close as possible, some portion of the unit’s mission essential combat tasks. Any unit with physical tasks on their METL can benefit from a functional fitness concept, not just the light artillery. Units that lack physically demanding METLs can implement training based on Warrior Tasks or theater specific physical tasks. The light artillery gunners are a great model because their job is particularly physically demanding.
Traditionally, light artillerymen have built their fitness base around the long group run, calisthenics, and moderate-to-high intensity workouts. The WOT calls for a paradigm shift, moving the focus to short burst, high intensity work. There will always be a place for running, pushups, pull-ups, and sit-ups; they are excellent exercises and can complement any fitness routine, however, a unit’s PT regimen must reflect its combat mission. For the light artillery, that means a functional approach of quick bursts of power intervals as the base program supplemented with both high and low intensity cardiovascular training to ensure prolonged mission endurance. By properly incorporating a functional fitness concept based on METL, a unit can take full advantage of precious training time not just in the field or on the range, but during PT which will enhance overall unit combat readiness.