Why Mobility Matters: Improving Your Range of Motion for ACFT Success

Soldiers, the ACFT throws a gauntlet of challenges your way, and peak performance requires not just brute strength, but also a body that moves efficiently. That's where mobility and flexibility come in. Think of them as the WD-40 for your musculoskeletal system, keeping everything moving smoothly and preventing injuries.

Here's why mobility and flexibility are crucial for ACFT's success:

• Injury Prevention: Tight muscles and limited range of motion make you more susceptible to strains, tears, and other injuries. Mobility training keeps your joints healthy and allows you to move freely during exercises like lunges, push-ups, and leg tucks.

• Improved Performance: When your body can move through its full range of motion, you can perform exercises with better form and power. This translates to faster run times, deeper squats, and more explosive movements.

• Enhanced Efficiency: Good mobility allows you to use your energy more efficiently during workouts and on the battlefield. You'll waste less energy compensating for limitations in your movement patterns.

• Better Overall Fitness: Mobility training isn't just about the ACFT. It improves your overall fitness by enhancing your coordination, balance, and posture.

We Get It, Stretching Seems Boring

Let's face it, soldiers. Between the grit, grind, and determination it takes to dominate the ACFT, stretching often gets relegated to the back burner. It can feel like a chore compared to the intensity of weight training or cardio. But here's the truth: neglecting your flexibility is like building a house on a foundation of sand. No matter how much weight you lift or how hard you train, tight muscles and limited range of motion will hold you back.

Here's why prioritizing flexibility is a game-changer for strength and power:

• Improved Muscle Recruitment: When your muscles are flexible, they can contract through their full range of motion. This allows you to recruit more muscle fibers during exercises, leading to greater strength gains.

• Better Power Transfer: Flexibility allows for smoother transitions between movements, maximizing power transfer throughout your body. Imagine a slingshot – the tighter the rubber bands, the less efficient the energy transfer. The same goes for your muscles.

• Reduced Risk of Injury: Tight muscles are more prone to tears and strains, especially under the stress of heavy lifting or explosive movements. Flexibility helps prevent injuries and keeps you training hard.

Don't worry, we're not suggesting you turn into a pretzel. But incorporating some targeted mobility and flexibility work into your routine will unlock hidden potential in your strength and power. In the next article, we'll explore some practical ways to improve your flexibility without sacrificing that soldierly toughness. Stay tuned!

Stretch Timing: When to Move It, When to Improve It

We talked about how neglecting flexibility can hinder your ACFT performance. But timing your stretches correctly is just as important. Here's the breakdown:

• Dynamic Stretches: These are active movements that prepare your muscles for exercise. Think leg swings, arm circles, and high knees. Perform dynamic stretches before your workouts to increase your core temperature, improve blood flow to your muscles, and enhance your range of motion. This prepares your body for optimal performance and reduces injury risk.

• Static Stretches: These involve holding a position for a sustained period (20-30 seconds) to lengthen your muscles. Static stretches are best saved for after your workouts when your muscles are already warm. However, you can also incorporate a separate static stretching routine in the morning or at night to improve overall flexibility and mindfulness.

The Power of a Stretching Routine:

Here's the good news: you don't need hours to reap the benefits of stretching. Dedicating just 5 minutes to a targeted routine can make a big difference. Here are some additional benefits of a regular stretching routine:

• Improved Posture: Stretching helps counteract the muscle imbalances that can lead to poor posture. Good posture translates to better breathing, reduced back pain, and a more confident appearance.

• Stress Reduction: Holding static stretches can be a form of active meditation, promoting relaxation and reducing stress levels.

• Injury Prevention: Regularly stretching keeps your muscles loose and prevents them from becoming tight and prone to tears.

• Better Sleep: Stretching before bed can help you relax and unwind, leading to a better night's sleep.

The Bottom Line:

Flexibility isn't a luxury, it's a necessity for peak performance and overall well-being. By incorporating a combination of dynamic stretches before workouts and static stretches in a dedicated routine, you'll unlock hidden potential in your strength, power, and overall fitness.

Pre-Workout Dynamic Stretches (Perform each for 30 seconds)

Hips:

• Leg Swings: Stand tall, holding onto a sturdy object for balance if needed. Swing one leg forward and backward in a pendulum motion, keeping your core engaged and your back straight. Repeat with the other leg.

• High Knees: Run in place, bringing your knees up high towards your chest with each step. Focus on a quick turnover and keeping your core tight.

• Butt Kicks: Run in place, kicking your heels up towards your glutes with each step. Maintain a tall posture and avoid arching your back.

Knees:

• Leg Circles: Stand tall with your feet hip-width apart. Extend one leg straight out to the side, keeping your core engaged. Slowly draw small circles with your extended leg, then reverse directions. Repeat with the other leg.

• Walking Lunges with Knee Raise: Take a large step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. As you push back up to standing, raise the opposite knee towards your chest. Repeat, alternating legs.

• Frankensteins: Stand with your feet shoulder-width apart, arms extended straight out to your sides. Walk your hands forward as you take a large step forward with one leg, reaching towards your toes with your torso. Keep the back leg straight and your core engaged. Push back up to standing and repeat with the other leg.

Lower Back:

• Cat-Cow: Start on your hands and knees with your back flat and your core engaged. As you inhale, arch your back upwards, looking towards the ceiling (cow pose). As you exhale, round your back towards the ground, tucking your chin to your chest (cat pose). Repeat this flow smoothly.

• Spinal Twists: Sit on the floor with your knees bent and feet flat on the ground. Place one hand behind you and the other on your opposite knee. Gently twist your torso to one side, looking over your shoulder. Hold for a few seconds, then repeat on the other side.

• Lumbar Rolls: Lie on your back with your knees bent and feet flat on the floor. Slowly rock your pelvis back and forth, pressing your lower back into the ground throughout the movement.

Post-Workout Static Stretches (Hold each for 20-30 seconds)

Hips:

• Pigeon Pose: Start on all fours with your hands shoulder-width apart and knees hip-width apart. Slide one knee forward and place it directly under your chest, keeping your other leg extended straight back. Lean your torso forward, resting your forearms on the floor in front of you. Sink your hips down towards the ground and feel the stretch in your glutes and hip flexor of your back leg. Repeat on the other side.

• Frog Pose: Sit on the floor with your knees bent and feet flat out to the sides. Press the soles of your feet together and gently lean forward, bringing your chest towards the ground. Keep your back straight and focus on feeling the stretch in your inner thighs and groin.

• Lying Hip Abductor Stretch: Lie on your back with your knees bent and feet flat on the floor. Lift one leg and cross it over your other thigh, just above the knee. Gently pull the leg you're holding towards your chest until you feel a stretch in your outer hip. Hold, then repeat on the other side.

Knees:

• Quad Stretch: Stand tall and hold onto a sturdy object for balance if needed. Bend one knee behind you, grabbing your foot with your hand. Gently pull your heel up towards your glutes until you feel a stretch in the front of your thigh. Keep your back straight and avoid arching your lower back. Repeat on the other side.

• Hamstring Stretch: Sit on the floor with your legs extended straight out in front of you. Reach forward and grab your toes (or as far down your shins as you can comfortably reach) with both hands. Keep your back straight and slowly lean forward from your hips until you feel a stretch in your hamstrings. If you can't reach your toes, use a yoga strap or towel to assist.

• Calf Stretch: Stand facing a wall with your hands shoulder-width apart on the wall. Step one leg back with your heel flat on the ground. Keep your front leg straight and lean into the wall until you feel a stretch in your calf muscle. Hold, then repeat on the other side.

Lower Back:

• Knee to Chest Stretch: Lie on your back with your knees bent and feet flat on the floor. Pull one knee to your chest, clasping your hands around your shin. Gently pull your knee closer to your chest until you feel a stretch in your lower back. Hold, then repeat with the other leg.

• Child's Pose: Kneel on the floor with your toes together and sit back on your heels. Rest your forehead on the floor and extend your arms out in front of you. Breathe deeply and focus on feeling the stretch in your lower back and glutes.

• Supine Spinal Twist: Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Gently turn your head and shoulders to one side, keeping your hips facing forward. Hold, then repeat on the other side.

Strength, Power, and Flexibility: The Trifecta of Fitness

We've talked about how improving flexibility benefits your ACFT performance in multiple ways. But here's another key advantage: increased range of motion (ROM) in your exercises can directly translate to greater strength and power.

Think about it this way. When you perform exercises like squats or lunges with a limited ROM, you're essentially shortchanging your muscles. They aren't working through their full range of motion, which limits their potential for growth and strength development.

By improving your flexibility and achieving a greater ROM, you unlock the full potential of each exercise. This allows you to:

• Recruit More Muscle Fibers: With a greater ROM, you engage a wider range of muscle fibers during each movement. This leads to a more complete workout and faster muscle growth.

• Improve Leverage: A larger range of motion allows you to move through positions of greater mechanical advantage. This translates to more efficient use of your strength and ultimately, more powerful movements.

• Deeper Stretch: Greater flexibility allows you to achieve a deeper stretch at the end of each exercise, further enhancing your mobility and reducing muscle tightness.

WOW- Workout Of the Week

This week's WOW ditches the heavyweights and focuses on maximizing muscle engagement through exercises with a full range of motion (ROM). By lowering the weight and focusing on deep, controlled movements, we'll target more muscle fibers and improve your overall flexibility. Here's the workout:

Pre-Workout Activation: Prime Your Body for Battle!

Soldiers, before diving into this week's workout, it's crucial to prime your body for peak performance and injury prevention. Here's your pre-workout activation guide:

Pre-Workout Activation: Prime Your Body for Battle!

Soldiers, before diving into this week's workout, it's crucial to prime your body for peak performance and injury prevention. Here's your pre-workout activation guide:

Dynamic Warm-up (Choose One):

• Mobilize Your Joints: Select one dynamic warm-up routine from the following sections to improve joint mobility and blood flow. Focus on controlled movements and a full range of motion.

  • Hips: Leg Swings, High Knees, Butt Kicks

  • Knees: Leg Circles, Walking Lunges with Knee Raise, Frankensteins

  • Lower Back: Cat-Cow, Spinal Twists, Lumbar Rolls

Post-Workout Static Stretches (Choose Three):

• Cool Down and Recover: After your workout, select three static stretches from the following sections to improve flexibility and reduce muscle soreness. Hold each stretch for 20-30 seconds.

  • Hips: Pigeon Pose, Frog Pose, Lying Hip Abductor Stretch

  • Knees: Quad Stretch, Hamstring Stretch, Calf Stretch

  • Lower Back: Knee to Chest Stretch, Child's Pose, Supine Spinal Twist

Remember: Listen to your body and adjust the intensity or number of repetitions as needed. Now, let's conquer this workout!

Green Bean Challenge : Build Strength & Improve Mobility (Less Core Focus, More Reps)

Green Bean 🥬

(All exercises body weight endless stated otherwise)

Day 1: Lower Body Strength & Mobility

• Goblet Squat: 3 sets of 12 reps. Hold a kettlebell or dumbbell close to your chest and squat down as low as possible while keeping your back straight and core engaged. Focus on pushing your knees out and feeling the stretch in your hamstrings and glutes.

• Walking Lunges: 3 sets of 15 reps per leg. Take a large step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Push back up to standing and step forward with the other leg. Focus on keeping your core tight and your front heel flat on the ground throughout the movement.

• Bulgarian Split Squats: 3 sets of 10 reps per leg. Find a sturdy bench or chair. Stand with one foot on the bench behind you and the other foot in front. Lower your body down until your front knee is bent at a 90-degree angle. Push back up to starting position. Focus on keeping your torso upright and core engaged.

• Calf Raises: 3 sets of 15 reps. Stand on the balls of your feet with your heels hanging off a step or curb. Raise your heels up as high as you can, then slowly lower back down. Squeeze your calves at the top of the movement.

Day 2: Upper Body Strength & Mobility

• Incline Push-ups: 3 sets of max reps. Find a sturdy incline surface like a bench or wall. Perform push-ups with hands shoulder-width apart, maintaining a straight body line and engaging your core. (Modification: perform regular push-ups on your knees if needed)

• Dumbbell Rows (modified): 3 sets of 12 reps. Hold dumbbells in each hand at your sides, palms facing in. Keeping your back straight and core engaged, hinge at your hips and lower the dumbbells towards the ground until your back is almost parallel to the floor. Squeeze your shoulder blades together at the bottom of the movement. Row the dumbbells back up to starting position.

• Overhead Tricep Extensions (bodyweight): 3 sets of 15 reps. Stand tall with your feet shoulder-width apart and core engaged. Reach your arms overhead and interlace your fingers behind your head. Bend your elbows, lowering your forearms towards your back until your triceps are engaged. Push your forearms back up to starting position.

• Side Plank with Hip Dips: 3 sets of 30 seconds per side. Prop yourself on one elbow, core engaged, hips stacked. Hold a straight line from head to heels. Dip your hips down towards the ground and then push back up to starting position.

Day 3: Active Recovery & Mobility

• Easy Jog or Brisk Walk: 20 minutes at a comfortable pace. Focus on maintaining good posture and engaging your core for stability.

• Foam Rolling: Spend 5-10 minutes rolling out any tight muscles, focusing on your legs, glutes, and back.

• Static Stretches: Perform static stretches for major muscle groups used throughout the week's workouts. Hold each stretch for 20-30 seconds.

Day 4: Power & Agility

• Jump Squats: 3 sets of 8 reps. Squat down as low as possible and then explode upwards, jumping as high as you can. Land softly and immediately squat down for the next repetition.

• Lateral Shuffles with High Knees: 4 sets total (20 seconds each). Alternate between shuffling laterally for 20 seconds and performing high knees for 20 seconds. Focus on quick footwork and core engagement.

• Mountain Climbers: 3 sets of 30 seconds. Start in a high plank position. Quickly alternate bringing your knees towards your chest. Focus on maintaining a strong core and keeping your hips down.

Day 5: Cardio & Recovery

• Elliptical Trainer: 1.5 miles at a moderate intensity (low-impact option for recovery. Focus on maintaining a steady pace and good posture).

Range Ready 🥾

Day 1: Lower Body Strength & Power (ROM Focus)

• Trap Bar Deadlift (50-70% of BW): 4 sets of 6 reps (Start lighter and focus on form). Focus on maintaining a flat back and hinging at the hips. Push your hips back and lower the weight down your legs, feeling a stretch in your hamstrings. Stand tall by squeezing your glutes and core at the top of the movement.

• Squats with Barbell Overhead (15-25% of BW): 3 sets of 8 reps. Hold a barbell overhead with a wide grip, elbows locked. Squat down as low as possible while keeping your back straight and core engaged. Focus on pushing your knees out and feeling a deep stretch in your quads.

• Walking Lunges: 3 sets of 15 reps per leg (alternate legs). Take a large step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Focus on keeping your core engaged and pushing through your front heel to stand back up.

• Bulgarian Split Squats: 3 sets of 15 reps per leg. Find a sturdy bench or chair. Stand with one foot on the bench behind you and the other foot in front. Lower your body down until your front knee is bent at a 90-degree angle. Focus on keeping your torso upright and core engaged, pushing through your front heel to return to starting position.

Day 2: Upper Body Strength & Power (ROM Focus)

• Weighted Push-ups (10-15% of BW): 3 sets of 10 reps (add weight with a weight vest or backpack). Perform a push-up with a full range of motion, lowering your chest down to the ground and then pressing back up to starting position. Focus on engaging your core and keeping your back straight throughout the movement.

• Pull-ups (assisted if needed): 3 sets of max reps. Grip the pull-up bar with a shoulder-width grip and palms facing away from you. Pull yourself up until your chin clears the bar. Lower yourself back down with control through a full range of motion. Focus on engaging your back and lats throughout the movement.

• Standing Arnold Press (10-20% of BW total): 3 sets of 10 reps. Stand with feet shoulder-width apart, core engaged. Start with dumbbells at shoulder level, palms facing you. As you press the dumbbells overhead, rotate your wrists so your palms face forward at the top. Lower with control through a full range of motion, feeling a stretch in your shoulders at the bottom.

• Pallof Press with Rotation (optional): 3 sets of 12 reps per side (use a cable machine or resistance band). This exercise strengthens your core's ability to resist rotation, but can place some stress on the core. It can be replaced with a different core exercise that focuses on stability, such as a dead bug or hollow body hold.

Day 3: Core & Endurance

• Two-Minute Plank Holds: 2 sets of holding a plank for 2 minutes with good form. Rest for 2 minutes between sets. (Focus on maintaining a strong core throughout)

• Hanging Leg Raises (Eccentric): 3 sets of max reps (focus on slowly lowering your legs with control for 3-4 seconds. Engage your core to initiate the movement). Lower your legs down as far as possible while maintaining good form.

• Two-Mile Interval Run: First 0.5 miles at a 3 percent incline then second 0.5 at 0%. Repeat this for the second mile.

Day 4: Power & Agility (ROM Focus)

• Medicine Ball Slam with Side Plank: 3 sets of 12 throws (10-20lbs). Slam the ball overhead, then squat down to pick it up with a full range of motion. As you stand back up, perform a side plank for 5 seconds on each side. Focus on a full squat with good depth and a full range of motion in the side plank.

• Lateral Broad Jumps: 4 sets of 6 jumps per direction. Jump laterally as far as you can with good form. Land softly and focus on controlling your movement.

• Lateral Sled Pushes (50% max weight): 3 sets of 25 yards per direction (optional). Push the sled laterally for 25 yards, focusing on core engagement and power. This exercise can be replaced with another agility drill that emphasizes full range of motion in the hips and ankles.

Day 5: Cardio & Recovery (Speed Focus)

• Three-Mile Bike Ride for Speed: Ride three miles at a challenging pace. Focus on maintaining good form and core engagement while

Battle Hardened ⛑️

Day 1: Lower Body Strength & Power (Increased ROM, Less Core Focus)

• Heavy Trap Bar Deadlifts (80-100% of BW): 5 sets of 4 reps (start with a challenging weight but focus on maintaining good form and a full range of motion). Focus on pushing your hips back further and lowering the weight down your legs for a deeper stretch in the hamstrings. Stand tall by squeezing your glutes at the top of the movement.

• Overhead Bulgarian Split Squats (10-20% of BW): 4 sets of 12 reps per leg (hold a weight overhead throughout the Bulgarian split squat). Focus on achieving a deep squat with a full range of motion in the hips and knees. Minimize core engagement and allow your core to stabilize naturally.

• Glute-Ham Raises with Full ROM (Bodyweight): 3 sets of max reps (focus on a controlled lowering with a full range of motion in the hips and hamstrings). Perform this exercise with bodyweight to prioritize flexibility and ROM over heavy weight.

• Sled Pushes (Ascending Weight start at moderate weight): Push the sled for a total distance of 150 meters (6 sets of 25 meters), increasing the weight on the sled with every 25 meters (focus on leg drive and power output through a full range of motion).

Day 2: Upper Body Strength & Power (Increased ROM, Less Core Focus)

• Incline Barbell Bench Press (AMRAP 65% of BW): 3 sets of as many reps as possible with good form on an incline bench (increased angle allows for a greater range of motion in the chest). Focus on pushing the weight straight up and down, minimizing core involvement.

• Wide Grip Pull-ups (assisted if needed): 3 sets of max reps (wider grip allows for a greater range of motion in the back). Focus on controlled movements and a full range of motion in the back and arms. You can use assistance if needed to achieve a full range of motion.

• Seated Dumbbell Arnold Press (25-40% of BW): 4 sets of 10 reps (seated position reduces core involvement). Perform a controlled press with a full range of motion at the shoulder joint, rotating your wrists as you press the dumbbells overhead.

• Medicine Ball Pushes with Knees Down: 3 sets of 15 reps per arm (kneeling position reduces core involvement). Focus on a full range of motion in the chest and shoulders with explosive pushes of the medicine ball.

Day 3: Core & Endurance (Maintain Core Stability)

• Plank Variations (2 Minutes per Variation): Perform 3 sets of 2 minutes each, alternating between different plank variations like high plank, side plank, and low plank. Focus on maintaining a strong core for stability throughout the holds, but allow for natural breathing and avoid excessive core bracing.

• Hanging Leg Raises (Full ROM Focus): 3 sets of max reps (focus on slowly lowering your legs with control through a full range of motion, engaging your hamstrings and core to initiate the movement). Don't force excessive core activation at the bottom.

• Three-Mile Interval Run: First 0.5 miles at a 3 percent incline then second 0.5 at 0%. Repeat this for the second and third mile.

Day 4: Power & Agility (Increased ROM, Less Core Focus)

• Box Jumps (Moderate Height): 4 sets of 8 jumps (focus on jumping onto a box with a moderate height, allowing for a full range of motion in the hips, knees, and ankles). Minimize core engagement and allow your core to stabilize naturally during the jump.

• Lateral Lunges with Overhead Reach: 3 sets of 10 reps per leg (reach your arm overhead as you lunge to the side, emphasizing full range of motion in the hips, knees, and shoulders). Minimize core engagement and allow your core to stabilize naturally.

• Lateral Sled Drags (40% of max weight): 3 sets of 40-yard sprints with controlled movement. Drag the sled laterally with minimal core activation, focusing on leg drive and power output through a full range of motion in the hips and ankles.

Day 5: Cardio & Recovery (Speed Focus)

• Four-Mile Tempo Run: Ride four miles at a challenging pace, alternating between high-intensity bursts and recovery jogs. Maintain good form and core engagement

WHY- Weakly Health Yields

Soldiers, this week's focus is on maximizing range of motion (ROM) and flexibility. It's not just about feeling looser; it's about unlocking your body's full potential for power, agility, and injury prevention. Heads up: By prioritizing deeper stretches this week, you might experience increased muscle soreness. Listen to your body, prioritize recovery, and you'll emerge a more mobile and powerful soldier.

Unlocking Power Through Flexibility

Think of a coiled spring. The tighter the coil, the less force it can unleash. Tight muscles are the same. By prioritizing ROM exercises with slightly lighter weights, we achieve deeper stretches, improving:

• Joint Health: Increased ROM reduces stress on your joints, lowering your risk of injuries.

• Power Generation: Greater range of motion allows for a wider range of movement, enabling you to generate more power.

• Agility and Coordination: Improved flexibility enhances your ability to move quickly and change direction.

The Loaded Stretch Advantage

This week's program incorporates exercises like single-leg variations and deep back exercises that target both major muscle groups and specific joints for deeper stretches. Here's the bonus:

• Loaded Stretching: Many exercises utilize your bodyweight for resistance, providing a deeper stretch to key areas like your core, shoulders, and hamstrings. This can be more effective in improving flexibility and ROM.

Examples in Action:

• Single-leg Squats: These force each leg to work independently, improving stability and balance. Additionally, the single-leg focus allows for a deeper squat, maximizing ROM in the hips and knees.

• Hanging Leg Raises: Hanging exercises provide a loaded stretch to your core and shoulders, improving flexibility and grip strength simultaneously.

Next Week: Unleash Your Inner Beast with Compound Exercises!

Struggling to hit peak performance on the ACFT? Want to build strength that translates to every event?

Next week, we dive into the world of compound exercises. Learn how these multi-joint movements are the key to building overall strength, power, and endurance – essential for crushing every ACFT challenge! Stay tuned, soldiers!