3. TRAINING SITES: Base Fitness Centers and G37 Conference room Camp Yongsan.
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1 PROGRAM OF INSTRUCTION SUBJECT: Program of Instruction (POI) for the 8 th Army Soldier Athlete Warrior (SAW) certification. 1. POINT OF CONTACT: 8A, G37 TREX Training Division Master Fitness Trainer for 8 th Army Office phone number: DSN (315) ; jerry.manzanares.mil@mail 2. TITLE OF COURSE: 8 th Army Soldier Athlete Warrior (SAW) Certification. There are three (3) levels of certification. The focus of these levels is discussed in greater detail in section 8 of this POI. Each level has its own Memorandum of Instruction (MOI). 3. TRAINING SITES: Base Fitness Centers and G37 Conference room Camp Yongsan. 4. LENGTH OF TRAINING: minutes a day for 8 days (generally instructed during Physical Readiness Training hours). 5. NUMBER OF ACADEMIC HOURS: IMPLEMENTATION DATE OF CURRENT CURRICULUM: December COURSE MISSION: To certify 8 th Army Soldiers and Leaders on the proper procedures for Physical Readiness Training (PRT) warm-ups, military movement drills, various physical movements, weight lifting techniques, and recovery drills. It also provides the tools to properly plan, lead, execute, and supervise PRT programs incorporating the 3 Ps of exercise and the SAW methodology. Soldiers/Leaders are also given a block of classroom instruction on making sound nutrition decisions and information on injury screening and prevention. Finally, graduates of the course will be familiar with the nine (9) event Athlete Warrior Assessment. 8. COURSE LEVEL FOCUS: SAW Level 1: -Proper execution of PRT warm-ups and recovery drills. -Proper execution of all movements listed in SAW Level 1 MOI. -Briefed SAW Level 1 presentation (Focus on nutrition and SAW philosophy) SAW Level 2: -Proper execution of PRT warm-ups and recovery drills. -Proper execution of all movements listed in SAW Level 2 MOI. -Briefed SAW Level 2 presentation (Focus on planning and executing daily workouts incorporating the 3 Ps of exercise and SAW methodology). -Be able to supervise and correct form on all movements listed in the Level 2 MOI. -Be able to evaluate all nine events in the Athlete Warrior Assessment.
2 SAW Level 3: -Proper execution of PRT warm-ups and recovery drills. -Proper execution of all movements listed in SAW Level 3 MOI. -Briefed SAW Level 3 presentation (Focus on planning long term PRT schedules using the SAW methodology, and understanding the science of exercise and nutrition). -Be able to supervise and correct form on all movements listed in the Level 3 MOI. -Be able to organize and execute all nine events in the Athlete Warrior Assessment. 9. PREREQUISITES: To certify Soldiers at any level you must complete SAW Level 3 training given by the Battalion-level Master Fitness Trainer. 10. DISQUALIFLY CRITERIA: Missing more than 2 hours of the course or the inability to complete at least 85% of the movements due to a physical profile. 11. METHOD OF INSTRUCTION: Group-paced; additional information in section 14 of this POI. 12. IDEAL STUDENT/INSTRUCTOR RATIO: 5:1; should be no greater than 10: EQUIPMENT NEEDED: The number of specific pieces of equipment needed will vary based on class size and current state of physical readiness. As a good rule of thumb, Soldiers/Leaders should be partnered up for most movements and events. Below is a list of equipment used during the SAW certification. -Laptop -Projector -SAW PowerPoint -Olympic barbells -PVC pipe (4-7 feet long) -Kettlebells (various weights) -Plyo Boxes (various heights) -Bench (flat, incline, decline) -Dumbbells (various weights) -Pull up bars -Heavy ropes -Resistance Bands -Medicine balls (various weights) -Agility Cones -Ground Base machines -Beep test recording or App -Metronome recording or App -Sound system or stereo -Measuring Tape -Stopwatch
3 14. DAILY OUTLINE OF INSTRUCTION: Day #1 Classroom Instruction Body weight exercises Review and discuss PowerPoint presentation. the 8 th Army Familiarize class with various body weight exercises. Focus on proper execution and form! Day #2 Squat Instruction Press Instruction Pull-up and Row Instruction the 8 th Army 2. Discuss/demonstrate squat variations (more info in paragraph 5 of Level 1 2. Discuss/demonstrate press variations (more info in paragraph 5 of Level 1 2. Discuss/demonstrate pull-up and row variations (more info in paragraph 5 of Level 1
4 3. Supervise class as they conduct movements. Day #3 Clean and Snatch Instruction Deadlift Instruction Hybrid and Core Exercises the 8 th Army 2. Discuss/demonstrate clean and snatch variations (more info in paragraph 5 of Level 1 2. Discuss/demonstrate deadlift variations (more info in paragraph 5 of Level 1 2. Discuss/demonstrate various hybrid movements (more info in paragraph 5 of Level 1 3. Supervise class as they conduct movements. Day #4
5 the RAW V 4.0 manual. Endurance and running techniques Kettlebell Instruction 1. Discuss various types of running and cardio endurance workouts (more info in paragraph 5 of Level 1 2. Discuss/demonstrate various kettlebell movements (more info in paragraph 5 of Level 1 SAW manual Day #5 Ground Base Equipment Instruction the 8 th Army 2. Supervise class as they conduct movements. Day #6 the 8 th Army SAW manual
6 Beep Test (Athlete Warrior Assessment) Metronome Pushup (Athlete Warrior Assessment) Pull-ups (Athlete Warrior Assessment) 300 yard Shuttle Run Day #7 Illinois Agility Test (Athlete Warrior Assessment) Heel Claps (Athlete Warrior Assessment) 8 lbs. Medicine Ball Toss (Athlete Warrior Assessment) the 8 th Army
7 Phosphate Recovery Sprint Test (Athlete Warrior Assessment) SAW manual Day #8 After Action Review (AAR) the 8 th Army 1. Discuss what was supposed to happen during training. 2. Discuss what actually happened. 3. Ask for feedback to make the next class more successful. 4. Record best practices and lessons learned. 5. Submit AAR comments and Athlete Warrior Assessment scores to the Battalion-level Master Fitness Trainer.
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NOW IT S YOUR TURN TO GET IT DONE!
WORKOUT #5 week 6 MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes
Athletic the Manlius Y
Athletic Performance @ the Manlius Y Summer Athletic Performance Training: Take advantage of a training program designed to enhance your overall athletic ability. Sessions will focus on developing acceleration