Mission Essential
Fitness (MEF) for the
US Army Soldier
Doug Briggs, Ph.D., CSCS,*D , RSCC,*D
Director of Human Performance
&
John Barela, MS, CSCS, RSCC
Sports Specialist, Strength &
Conditioning
2 September 2015
Doug Briggs, Ph.D., CSCS*D, RSCC,*D
• Tactical Strength & Conditioning Facilitator of the Year 2014National Strength & Conditioning Association (NSCA)
• Author of “16 Weeks to Weight Training Success” & “Built for
Strength: A Basic Approach to Weight Training Success for
Men and Women”.
• International Olympic Weightlifting Champion2x US National & 2 x Pan American
• Competitive Athlete for 26 Years
• Faculty Member at New Mexico State University19 Years
• Associate Professor, University of Texas-El Paso, Biomedical
Engineering-Current
• Certified Strength & Conditioning Specialist, CSCS,*D NSCA
• Registered Strength & Conditioning Coach, RSCC,*D, NSCA
• Certified by The Cooper Institute as a Master Fitness Specialist
• Powerhouse Gym Owner for 13 Years
John Barela, MS, CSCS, RSCC
Sports Specialist Strength &
Conditioning-Ironworks Gym
•Registered Strength & Conditioning Coach, RSCC, NSCA
•Certified Strength and Conditioning Specialist, CSCS, NSCA
•Strength and Conditioning Coach at University of Texas at
El Paso - 4 years
•Strength and Conditioning Coach at theUniversity of Tulsa –
2 years
•Total years as a strength and conditioning coach in private
and collegiate setting -10 years
•Master of Science degree – Utah State University
•Bachelor of Science degree – Arizona State University
Mission Essential Fitness
THE MEF CONCEPT
Soldiers require high levels of strength, power, speed & agility
to carry out their mission in today’s modern combat environment.
Not only has their equipment changed, but also the physiological
demands placed on their bodies.
To modernize the US Army, we must embrace the concept that
a Soldier is a “Tactical Athlete.” As defined by the foremost
subject matter expert in this area, the National Strength &
Conditioning Association (NSCA), the tactical athlete is a Soldier
that engages in combat and requires high levels of strength, speed,
power, and agility. This soldier must be both aerobically and
anaerobically fit to meet the demands of combat in order to defeat
the enemy.
Old-style PT and many modern variations do not address this
demand due to limitations in the time required to achieve a
cardiovascular workout. Contained within this presentation are
recommendations for establishing a new training protocol that will
address the issue of Soldier fitness, both individually and in a
group setting.
Currently, Army PT Trains a Soldier in
the Sagittal Plane
Why is this important?
Unacceptable Statistics
In an APFT administered on 15 August 2006
the following results were reported:
•
•
•
105 Soldiers Tested
72 Passed
33 Failed
This is a 31.4% failure rate. Average age: 19.96
years old. 13 Female Soldiers and 20 Male
Soldiers failed the APFT.
These numbers are unacceptable.
BACKGROUND
•
The Mission Essential Fitness (MEF) program’s primary purpose is to
develop operational fitness for military personnel. When developing a
comprehensive strength and conditioning program, the strength &
conditioning specialist must consider the physical demands of operational
related activities. There is a purpose to the design and it is not a randomly
thrown together workout with no quantifiable measures. Throughout
history, warriors and soldiers physically trained by performing various
strength and conditioning exercises. Eventually this evolved into athletic
events, thus the first athletes were Soldiers. Today our Soldiers have
evolved into tactical athletes.
•
When preparing for competition, athletes dedicate many long, hard hours
to physical preparation. All successful athletes commit their mind, body,
and spirit to the task. This level of commitment includes practicing sport
skills, improving strength, conditioning, nutrition, and wellness.
•
Typically, the tactical athlete devotes time to improving operational skill
without much focus on improving operational strength, conditioning, and
nutrition. The MEF program addresses these needs.
•
By training Soldiers in the same fashion as professional athletes, the MEF
program offers the same expertise in developing the tactical athlete for
mission related duties.
This is what MEF prepares a Soldier to do…
Spl. Taylor Jordan lifts weights in the rain at
Camp Restrepo, Afghanistan
Mission Essential Fitness (MEF)
Army Force Generation Model (ARFORGEN)
To be effective a Functional Exercise Program should include several different elements:
Specific to the Mission - All training should be mission specific, working to develop and
maintain mission specific strength.
Integrated – It should include a variety of exercises that work on power, strength, speed, and
agility.
Increases Core Stability – Core stability is crucial for any mission. A stable core allows for a
more efficient transfer of power from the lower to upper body, and an increased ability to
maintain correct athletic posture over long periods of time.
Progressive – Progressive resistance training steadily increases the power/strength demand
from workout to workout. While most people are aware of the need for this in relation to
traditional power/strength training, it is sometimes overlooked in functional training. For
functional training it also means varying speed of movement to make it more mission specific.
Periodization - For professional soldiers and tactical athletes, functional training needs to fit into
their training cycle. In broad terms this means that the program will vary throughout the year to
achieve optimal results, peaking for deployment and maintaining their power and strength while
in theater. Usually there are four (4), 12 week training cycles per year with one (1) week rest
between each cycle.
MEF Functional Training
Mission Essential Fitness (MEF)
Army Force Generation Model (ARFORGEN)
Functional Training has its origins in rehabilitation, where physical therapists
would develop exercises to duplicate what a patient did in their daily lives at work or
home in order to return after injury or surgery. Functional training is the utilization
of weight bearing activities to target core muscles of the abdomen and lower back to
allow the individual to perform daily activities more easily and without injury.
Functional Exercises lead to better muscular balance and joint stability, possibly
impacting the number of injuries sustained and a Soldier’s performance in the
demands of combat. Functional exercises use training that emphasizes the body's
natural ability to move forward/backward, side-to-side, up/down and rotationally to
mimic the movements of that a Soldier is required to make in combat situations.
For a tactical Soldier those movements must replicate an unbalanced movement
pattern due to a heavy ruck, while maintaining explosive, agile movements required
in urban environments.
Mission Essential Fitness (MEF)
Army Force Generation Model (ARFORGEN)
Reset
Ready/Train
Available
Reset
• Unit PT
• Entry Circuits
• High Intensity Circuit
• Online Access Circuit
• TRX Straps Certification
• Tactical Strength and
Conditioning (TSAC) Certification
• Pre-Hab/Post-Hab Circuit
• Functional Training Kits
• Custom Functional Workouts
•Kettle Bells
•Bosu Balls
•Bands
•TRX Straps
• Microfit FAS-2 Assessments
Routine Daily Life
Preparing to Deploy
Deployed
Where the program has the greatest impact on ARFORGEN
Coming Home
Variety is the key…
But should Soldier training be non-specific…as in
the current, fad, cross training programs
I have had many conversations recently that
Soldiers should be trained “non-specifically”.
By non-specific, the idea is that a program is
not developed, but rather a random
assortment of exercises in a non-specific
order are performed.
The thought is that Soldiers need to move in
many different directions in quick order…
Non-specific training continued…
…such as up or down, forward or backward,
and side-to-side. Is this truly non-specific?
Remember, the #1 rule of training is “training
must be specific to the task that one is asked
to complete or compete in…
…and non-specific training would be more
applicable to a definition of “cross training,”
however, cross training produces a mediocre
performance in specific demands.
Specific Training
Given that a Soldier needs to move up or
down, forward or backward, and side-to-side,
one specific program that we could apply
would be for football players at the high
school, college, or pro-level.
The program for training is very specific
involving poundages and percentiles as well
as speed & agility work, coupled with
endurance, plyometrics and core training.
Specific Training continued…
The difference is that the specific training is
measurable and repeatable, whereas the nonspecific training is not.
This is a quote from one of the premier cross trainers,
“We see the most gains out of those who are
traditionally the weakest performers.”
Exactly! It takes nothing to produce results from a deconditioned or never conditioned person…the true
trainer can produce results in highly trained
individuals. Any entry level trainer can get results
from someone who has done nothing!
I challenge you…
…to name one college team, professional
sports team, or Olympic sport that relies on
cross training to get better. Some have tried,
but all have failed and many have produced
severe injuries.
In sports, it is about gaining the advantage, and
that is only done with specific training
programs, thus the saying, “Training is
specific!”
MEF Study
The Department of Human Performance
conducted a 4-week study comparing Army
Standard PT to MEF Training utilizing 24
active duty Soldiers broken into two groups
of 12 Soldiers. Both groups went through the
same pre- and post-test and the results are
presented on the following slide. The
differences are significant and achieved in 12
actual training sessions.
Fort Bliss Study-MEF Results
MEF AVG PRE
MEF AVG POST
MEF DIFF
PT Group Difference
Resting Heart Rate
83.09
60.18
-22.91
-26.09
Height
71.52
71.52
0.00
0.00
Weight
193.45
195.70
2.25
0.46
Body Composition
19.77
20.18
0.41
0.87
2129.00
2118.00
-11.00
-14.00
3-Minute Step Test (Beats/Min)
95.36
83.45
-11.91
-8.91
Sit and Reach (inches)
16.52
17.14
0.61
0.41
1 Minute Sit Up/Curl Up (reps)
43.18
44.82
1.64
0.36
1 Minute Push Up (reps)
39.33
49.30
9.97
9.73
Bench Press (lbs) 3-reps
211.36
239.55
28.18
15.00
Vertical Jump
21.50
22.08
0.57
0.35
Standing Broad Jump
81.82
91.23
9.41
6.14
Pro-Agility
4.96
4.74
-0.22
-0.15
1.5 Mile Run Time
12:40
10:40
-2.00
-0.58
1.5 Mile Run HR
180.70
179.10
-1.60
-5.82
2.0 Mile Run Time
16:32
15:25
-1.07
-1.07
2.0 Mile Run HR
192.60
183.70
-8.90
-4.36
Metabolic Rate
Fort Riley Study
Published in Military Medicine
October 2012
IRONWORKS GYM
Fort Bliss has a one-of-a-kind program in the Army that is housed at
Ironworks Gym. This strength & conditioning center mirrors what
would be found at an NCAA Division I university. The program that it
houses (MEF) started in July 2008 at Stout PFC and moved to this
custom designed location in October 2008. MEF originally started
training Soldiers from the 4/1 AD before their deployment to Iraq and
continues to train Soldiers from 1/1 AD, 3/1 AD, and various other units
at Fort Bliss.
The MEF program employs certified professional strength &
conditioning coaches who design strength & conditioning programs
based on a Soldier’s need. Not only do these professionals design the
programs, but they lead the Soldiers in PT with the largest group having
been 200 Soldiers. The purpose in the program is to not only train the
Soldiers in proper and appropriate physical fitness, but to train them to
train other Soldiers in the field as well. We see 400 Soldiers on a daily
basis engaging in this training in preparation for deployment.
Ironworks Gym-Mission Essential Fitness
New MEF Facility Opened
14 October 2009-East Biggs
Ironworks Gym-Building T20700
Ironworks Gym-Building T20700
Circuit 17
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8
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5
9
4
10
12
11
13
3
1.
2.
3.
14
1
2
15
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
Burpee-Squat
TRX pullovers
Agility ladder (angled 8-12 in
hops)
Step-ups weighted (high)
TRX scorpions
TRX knee-ups
DB push-up w/ DB backrow
Walking lunges w/ weight
overhead
Push-ups w/feet elev. med. ball
Plank w/ feet elev. med. ball
4-way tricep ext.
Band bicep curl
Team tire flip relay
Cone course with shell
Team prowler (180lbs/90 lbs)
SUPPORT WHILE DEPLOYED
• While deployed, Soldiers can visit the
following website to get new circuits to use
for training:
• http://www.blissmwr.com/functionaltraining/
• This website provides useful information
about training and offers 52 weeks of circuits
that can be adapted to whatever equipment is
available wherever the Soldier is:
CERTIFICATIONS
In teaching the Soldiers how to train each other in proper form and
technique, we certify the Soldiers in Tactical Strength & Conditioning
from the NSCA. Not only does this ensure that everyone is utilizing the
same, proven methods, but it allows the Soldiers to build on their
knowledge base and take this information to theater with them.
The Soldiers are trained using TRX straps, conventional weight lifting
apparatus, dumbbells, kettlebells, hoops, tires, bands, sledge hammers,
agility ladders, hurdles, and so forth. The training utilizes items that can
be found anywhere and does not require large expenditures of money to
purchase pieces of equipment with a large foot print.
By doing the training in-house, using US Army personnel, we ensure that
what is being taught is correct, current, and repeatable. In essence, we
are the quality control that may not be found with external organizations.
CERTIFICATIONS
Dr. Briggs and Mr. Barela travel to the host installation to conduct the
training and certification. Certification typically is one-week in duration,
lasting 40-hours, but can be adjusted based on the needs of the
installation.
Cost is the responsibility of the hosting installation in a standard TDY
format.
Facilities where training is conducted need to have a standard functional
weight type set-up where exercise and classroom sessions can be
conducted.
Facility design for MEF style training is also available and will include a
scaled CAD diagram of facility and equipment layout.
Strength and Conditioning Center (Floor Plan)
Strength and Conditioning Center (Site Plan)
Outdoor Training Area
Staff Parking
Porch Area
1/1 & 4/1 Functional Training Course
on 9 October 2008
The course was taught by Doug Briggs and Jake
Wurth to instruct PT Leaders in how to use and
design a functional training course for their Soldiers:
Functional Training with 200 Soldiers on
Wednesday, 8 October 2008
The Soldiers were from 4/1 AD, Dona Ana Base
Camp, and the University of Texas-El Paso ROTC
This demonstrates how easy it is to train large
numbers of Soldiers at one time.
Functional Training with 200 Soldiers on
Wednesday, 8 October 2008
This functional training design utilized three (3), ten
(10) station circuits where the Soldier never did the
same exercise twice. Soldiers started at one
station and rotated through a total of 30 stations in
a 50 minute time frame.
Functional Training Results
Within one platoon from 4/1 AD the following results were observed:
• A decrease in 2-mile run times of between 2-4 minutes
• Maxing of sit-up and push-ups
• Loss of fat weight on one Soldier of 25 lbs.
Soldiers in C and D companies, 4th Battalion, 6th Infantry Regiment, take turns jumping hurdles as part of a newly
designed functional training program Friday at Stout Gym. Photo by Virginia Reza.
Functional Training Thoughts
•
Colonel Newell said many Soldiers coming back from deployment have knee, back
and shoulder problems, which are probably due to the stress of wearing extra body
armor, and PT programs have not done enough to prevent those types of
injuries. Newell said Briggs has trained professional teams and understands what it
takes to train somebody to function under duress for long periods of time. He said it
was great working with people who have made strides in understanding how the
human body works and what it takes to protect it.
•
Capt. Allen Trujillo, commander of C Co., 4th Bn., 6th Inf. Regt., who went
through the training about a month and a half ago, said Newell got all the first
sergeants and company commanders together to participate in the circuit training.
Trujillo liked it so much that he asked Briggs if he could start training his company
on Fridays, and Briggs has been doing so for the past four weeks.
“First of all, the training has helped motivate the Soldiers by breaking the
monotony of doing regular PT,” Trujillo said. “Second, it is actually helping
Soldiers get in shape. We took a diagnostic PT test about three days ago and
there was substantial improvement. This training might not be the whole reason
for the improvement, but it’s a significant part of it.”
Trujillo said Soldiers often struggle with getting back into physical training after
deployment. He said the circuit training, which is completely different every
Friday, makes PT more enjoyable for his Soldiers.
Wrap-Up
This initiative is mission oriented and designed to improve
the physical fitness of all Soldiers, not just a select group.
• Soldiers will be able to train as “Tactical Athletes.”
• Units will be able to train in groups up to approximately
200 Soldiers.
• Individual Soldiers will be able to train to resolve issues
that may hinder them on APFT scores.
• Unit PT leaders will be able to become certified through the
NSCA to train “Tactical Athletes.”
• Brigade Combat Team Strength & Conditioning Centers
(BCTSCC) will provide and host ongoing educational
enrichment opportunities for everything fitness related
including diet and nutrition, improvement in PT scores,
post-rehabilitation training, alternative APFT methods, and
ongoing supervision in correct usage of equipment and
design of programs.
Closing
In closing: This is the model for training Soldiers
for future warfare. Soldiers in the US Army are
now tactical athletes due to the dynamic nature
of their mission and the amount of equipment
they are required to carry. These are not the
Soldiers of days-gone-by.
Contact Information:
Doug Briggs, Ph.D., CSCS, *D, RSCC,*D
Director of Human Performance, US Army/MWR
Bldg. 2930, Cassidy Road, Stout PFC,
Fort Bliss, Texas 79916
(915) 568-6458
e-mail: douglas.briggs1@us.army.mil