Movement orientated training for tactical personnel
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1 Bond University Faculty of Health Sciences & Medicine Publications Faculty of Health Sciences & Medicine Movement orientated training for tactical personnel R. Orr Bond University, Follow this and additional works at: Part of the Medicine and Health Sciences Commons Recommended Citation R. Orr. (2014) "Movement orientated training for tactical personnel" TSAC Conference. San Diego, SA.Apr This Conference Paper is brought to you by the Faculty of Health Sciences & Medicine at It has been accepted for inclusion in Faculty of Health Sciences & Medicine Publications by an authorized administrator of For more information, please contact Bond University's Repository Coordinator.
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3 Movement Orientated Training for Tactical Personnel Dr Rob Orr (Australia)
4 B.L.U.F Movement Orientated Training is a conceptual framework around which many current fitness trends are loosely (and on occasion incorrectly) based. MOT can be used to direct the occupational training and re training of cyber and kinetic warriors.
5 Movement Theory Patterns Review from TSAC 13 Movement Patterns Sagittal Plane Coronal Plane Transverse Plane Lateral Flexion Extension Flexion Abduction Adduction Rotation Horizontal Flexion Horizontal Extension Unilateral Bilateral
6 Movement Theory Patterns Review from TSAC 13 Movement Patterns Sagittal Plane Coronal Plane Transverse Plane Lateral Flexion Extension Flexion Abduction Adduction Rotation Horizontal Flexion Horizontal Extension Unilateral Bilateral
7 Theory Review from TSAC 13 MOT Design Influencing factors: Balance Profile Balance Profile Static Dynamic Balance Counter balance
8 MOT Design Influencing factors: Synergy profile - + Isolated Compound Kinetic Link Complex Multi plane
9 Theory Review from TSAC 13 MOT Design Influencing factors: Potential for Movement - + Flat Road March Multi gradient, uneven terrain march
10 Theory Review from TSAC 13 MOT Design Influencing factors: Conditioning Profile Neuromuscular Conditioning Strength Endurance Hypertrophy Power Speed Agility Metabolic Conditioning Alactic Lactic / Glycolytic Oxidative
11 Key Movement Patterns Parallel Lift Split Lift Push Pull Bend Twist Gait/Kinetic Link
12 Pattern 1: Parallel Lift Squat (this is a Closed Kinetic Chain exercise) + knee lift (now includes Hip Open Kinetic Chain) + kick (now includes Hip & Knee Open Kinetic Chain)...also requires Single Leg Stance = hip stability... can intro weight acceptance (drop into squat) + drop (this is for weight acceptance : a key role for the Lower Limb) + jump & land (more advanced weight acceptance) + combine with other movement patterns...rotation...upright row/throw/shoulder press
13 Lunge static + movement Pattern 2: Split Lift...rear step first as this keeps loaded limb under tension for joint stabilisation...forward step remember step, stop, down, up + jump (this is for weight acceptance direction forward, hop sideways, skater) + combine with other movement patterns...rotation...upright row/throw/shoulder press
14 Push up Pattern 3: Push + walk (side/forward/backward for shoulder stability + thoracic impedance: also Closed Kinetic Chain) + SMALL drop (this is for weight acceptance) + combine with other movement patterns...rotation...bend ( tuck under) + rotation...+ Pull (see One arm row and superman)
15 ...without equipment movements are predominantly Open Kinetic Chain = lifting weight of an arm rather than weight of the body so more reps will be needed (or find some resistance like a water bottle or a partner) One arm row (from plank or standing in Romanian Deadlift position) + external rotation Superman Combination one arm row/er/reach (shoulder setting) + combine with other movement patterns...rotation Push (Push Up) Pattern 4: Pull
16 Sit up (full ROM) (ribs around hips body over trunk flexion) Tuck under (hips around ribs body under trunk flexion) Lateral flexion (plank adds shoulder stability in abduction Good for load carriage by stabilising lateral movement esp. Gmed/Min) Hip hinge Pattern 5: Bend Single leg (ground touch hamstring with CKC proprioception) + combine with other movement patterns...rotate pattern Sit up with rotation Push pattern Push up (when doing tuck under) Pull pattern Row or Superman when doing ground touch
17 Pattern 6: Twist...not often done in isolation esp around trunk = rotating on joints Plank...with braiding walk of legs (body under trunk rotation)... Reach under (body over trunk rotation) + combine with other movement patterns...bend pattern Sit up with rotation / angled tuck unders Push pattern Side plank (feet splayed) drop Push up and turn
18 Pattern 7: Gait/Kinetic Link...many variations. Running man + Lateral movement + increased stability (rear foot stays off ground) + Calf raise unilateral triple extension + hop for weight acceptance + speed for power Climber Jog + punch (4 Jog, 4 Punch)
19 Pattern 7: Gait/Kinetic Link Cable Punch / Pull
20 Full body complex movement session Burpee (modified) single leg step back and forward for hip ROM small tilt forward at bottom of squat to drop forward onto hands for weight acceptance
21 Full body complex movement session Pommel Cardio with thoracic impedance Trunk rotation/flexion combo shoulder stability dexterity
22 Full body complex movement session Stand up and sit down
23 Full body complex movement session 1. Modified Burpee 2. Pommel 3. Stand up and sit down (lie down) Session dose = 20s/20s/20s x 4 = 4 minutes Key points Aim for same number of reps 1 st 4 th Rotation Sit to stand make it different each time (train the brain) Each repetition must be controlled and clean
24 Key Points Which movement pattern you are trying to achieve and what are you trying to achieve with it? What factors will impact on that pattern (eg balance and stability)? What profile (Speed, endurance, metcon)? How can you increase the value of the exercise?
25 References: See: Orr, R. (2013). Movement Orientated Training for the Kinetic and Cyber Warrior, Paper presented at the Tactical Strength and Conditioning Conference Norfolk, Virginia: USA. Pictures / photographs Australian Army pictures from Defence Media Pictures in Slides from ASCA with permission All other pictures are open source
26 Movement Orientated Training for Tactical Personnel Dr Rob Orr (Australia)
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