W1T0003XQ Combat Conditioning Concepts

UNITED STATES MARINE CORPS
THE BASIC SCHOOL

MARINE CORPS TRAINING COMMAND
CAMP BARRETT, VIRGINIA 22134-5019
COMBAT CONDITIONING
CONCEPTS
W1T0003XQ
STUDENT HANDOUT
Warrant Officer Basic Course

W1T0003XQ Combat Conditioning Concepts
Combat Conditioning Concepts
Introduction The Marine Corps serves as the nation’s expeditionary

force in readiness. Combat conditioning in the Marine
Corps is designed to prepare Marines to physically
withstand the rigors of combat. All other goals of physical
training must support the physical requirements of combat.
This concept not only develops a more physically fit Marine,
it also develops an individual who is mentally tough and
confident.
Importance Marine Corps Order 6100.13 states every Marine must be

physically fit regardless of age, grade, or duty assignment.
Combat conditioning emphasizes the requirement for all
Marines to adopt a healthy lifestyle and a lifelong
commitment to fitness. This combination has a direct and
positive impact on job performance and combat readiness.
The objective of the Combat Conditioning is to offer
physical conditioning information that will assist with
appropriate, well-designed fitness programs and workouts
that, when implemented, will benefit the Marine.
In This Lesson The purpose of this lesson is to teach you the concepts of
combat conditioning.
This lesson covers the following topics:
Topic Page
Training for Performance 4
Functional Fitness 10
Injury Prevention 13
Tactical Nutrition 20
Supervising Combat Conditioning 26
Summary 28
References 29
Glossary of Terms and Acronyms 31
Appendix A: Example Exercises 33
Appendix B: Example Workouts 39
Appendix C: Example Exercise Cards 40
Notes 44
2 Warrant Officer Basic Course

Learning Objectives Terminal Learning Objectives
TBS-COND-2101 Given Marines and individual field

equipment, conduct combat conditioning to prepare for the
rigors of combat.
Enabling Learning Objectives
TBS-COND-2101l Given individual field equipment and

field expedient weight materials, apply performance training
techniques to prepare for the rigors of combat.
TBS-COND-2101m Given individual field equipment and

field expedient weight materials, perform functional fitness
to prepare for the rigors of combat.
TBS-COND-2101n Given individual field equipment and

field expedient weight materials, apply injury prevention
techniques to prepare for the rigors of combat.
TBS-COND-2101o Given an evaluation, identify the

elements of "Training for Performance" principles used to
prepare for the rigors of combat.
TBS-COND-2101p Given an evaluation, identify the

elements of a balanced workout, to prepare for the rigors of
combat.
TBS-COND-2101q Given an evaluation, describe the

elements of injury prevention used to aid Marines in
reducing injuries caused by physical conditioning to prevent
further combat conditioning injuries while preparing for the
rigors of combat.
TBS-COND-2101r Given an evaluation, identify the key

components of nutrition as they relate to combat
conditioning.

Training for Performance
The training for performance section outlines the categories of preparation needed by
Marines to ensure they are physically ready for combat duty. Included are the
components of physical fitness, the FITT (Frequency, Intensity, Time, and Type)
principle, principles for physical conditioning, and the unique characteristics of
periodization training.
Components of Fitness. There are five components of physical fitness essential to

maintain or improve health and wellness.
 Body Composition: Body composition is the ratio of lean body mass to body
fat mass. Lean body mass includes the structural and functional elements in the
body’s cells, body water, muscle, bone, heart, liver, kidneys, and other organs.
Fat mass consists of essential fat needed to protect the organs, and fat that is
stored. Increased body composition, also known as obesity, can put a person at
risk for heart disease, diabetes, hypertension, high cholesterol, and even some
cancers. These risks are associated with physical inactivity, which is one of the
reasons Marines are permitted and encouraged to participate in daily physical
activity. Marines who do not meet the criteria of accepted Marine Corps height
and weight standards will have their body composition tested to assure they
meet the body composition percentage range for their age, as outlined in Table
1.
Table 1: Marine Corps Body Composition Standards

Marine Corps Body Composition Standards
Age Group Male Maximum Body Fat Female Maximum Body Fat
17 – 26 18% 26%
27 – 39 19% 27%
40 – 45 20% 28%
46 and older 21% 29%
 Cardiovascular Fitness: Cardiovascular fitness refers to conditioning the heart

and lungs. The efficiency in which the heart and lungs provide adequate
amounts of oxygen to working muscles over long periods of time is improved
with consistent physical activity. How does improved cardiovascular fitness
benefit the body and thereby improve the combat readiness of a Marine?
The heart becomes stronger with chronic exercise. It also improves the stroke
volume of the heart, which is the amount of blood pumped by the left ventricle of
the heart in one contraction. The lungs develop greater volume, and the
diaphragm becomes stronger through conditioning. Additionally, the blood
volume circulating through the body increases with exercise, producing greater
hemoglobin content for red blood cells. With repeated conditioning, the vascular
system creates more pathways, blood vessels become larger, and more
capillary sites are created. Cardiovascular fitness can take two forms, aerobic
and anaerobic.

Aerobic conditioning refers to those activities with long duration and lower
intensity. While performing these types of activities, the target heart rate should
be within the range of 70 to 80 percent of your maximum heart rate. To
determine your maximum heart rate, subtract your age from 220. Some of the
aerobic conditioning activities used to achieve this target heart rate include
running, swimming, cycling, rowing and skiing. Aerobic conditioning activities
have many health benefits for those who partake in them. Among the benefits
are:
o Increased cardio-respiratory endurance

o Increased muscle strength – slow twitch and connective tissue
o Increased blood volume and stroke volume
o Larger storage capacity of muscle glycogen
o Increased capillary development and increased mitochondria
o Decreased resting heart rate
o Improved temperature regulation
o Decreased body fat
Anaerobic conditioning consists of high intensity, intermittent bouts of exercise.

These activities place the target heart rate between 80 and 90 percent of one’s
maximum heart rate. Anaerobic conditioning activities include weight training,
plyometrics, interval training, as well as speed and agility training. These
activities also contribute greatly to improved health. Benefits include:
o Increased muscular strength

o Increased power
o Improved local muscular endurance
o Decreased body fat
o Improved flexibility
o Increased aerobic capacity
o Improved motor performance
Energy Systems: Exploring the energy systems that produce energy for working
muscles within the body will further explain the benefits of cardiovascular
conditioning. (See Table 2.) It is important to understand how these systems
function and develop to optimize them successfully in a Marine. Every Marine
has a dominant system, so some types of physical activity will be performed
more easily based on each Marine’s physical structure.
The ATP-PCR System: Adenosine Triphosphate (ATP) is the direct,

concentrated source of energy stored in muscle cells, and can only fuel very
quick and powerful movements. Phosphocreatine (PCr) breaks down and then
rebuilds ATP, thus allowing the energy process to be repeated. Oxygen is not
required for this to occur, but the energy produced it is extremely short in
duration. The ATP-PCR system will last for about 10 seconds and is used for
activities such as sprinting, shot putt, and vertical jumps.
The Glycolytic/Anaerobic System: The energy from this system is obtained by

breaking down glucose that is stored in muscles or the blood stream. A by-

product of this system is lactic acid which causes a burning sensation within the
muscle. If an activity is too intense, and there is no time for the body to clear out
the lactic acid, then the activity cannot be maintained, and fatigue sets in. This
system lasts for up to two minutes. High intensity, but short duration activities
such as the 400-meter run or 200-meter swim are examples of the glycolytic
energy system.
The Oxidative/Aerobic System: This is also known as the oxygen system and is
mainly fueled by carbohydrates stored in muscles or from the blood stream.
Oxygen must be present for this energy system to work. Activities lasting longer
than two minutes rely on this energy system. If the activity is not too intense
while using this system of energy, it can continue indefinitely, as long as the
body has glucose, fat, and oxygen. If, however, the activity is intense, glucose
may run out and the body will produce lactic acid. This reflects oxygen
deficiency. Long distance running and cycling are examples of activities that
use this energy system.
Table 2: Energy Systems Comparison Chart

Aerobic Anaerobic Glycolysis Anaerobic
ATP/PCr
Fuel Carbohydrates Carbohydrates Stored ATP
(glucose/glycogen) Glucose/glycogen and PCr
Fatty acids
Duration Sub-max activities High intensity High intensity
lasting more than activities activities
two minutes lasting one to two lasting 1-10
minutes seconds
Example 70-80 % max heart rate 80-90 % max heart rate Explosive
Activities  Running  Weight training movements
 Swimming  Interval training  Sprinting
 Cycling  Plyometrics  Shot putt
 Rowing  Speed and agility  Vertical jumps
training
 Muscular Strength: Muscular strength refers to the maximum force that can be
generated by a muscle group. Muscular force is determined by the amount of
Type I, IIa or IIb muscle fibers in use. Each type of muscle fiber has a specific
purpose and these differences influence how muscles respond to training and
physical activity. Type I muscle fibers are part of the oxidative energy system.
When active, these muscle fibers produce a slow twitch movement. These
muscle fibers are efficient at using oxygen to produce more fuel (ATP) for
continuous, extended muscle contractions and can operate for a long time
without fatigue. They have an extraordinary proficiency for aerobic energy
supply, but are limited in rapid force development. Type I fibers are beneficial
for endurance activities, such as marathons or triathlons.
Type IIa muscle fibers are part of the oxidative and glycolytic energy systems,
these fibers produce fast twitch muscular movements. These muscle fibers are

known as intermediate fast twitch fibers because they can use both aerobic and
anaerobic energy systems almost equally to create force. More capillaries
surround these fibers and they show greater resistance to fatigue. The third
type of muscle fiber, Type IIb, also produces a fast twitch movement and gains
its energy from the oxidative energy system. These muscle fibers use anaerobic
energy and excel at producing quick, powerful bursts of speed. This type of
muscle fiber has the highest rate of contraction, but it also has the highest rate
of fatigue and cannot last for long periods of time before needing rest. It is
important to note that your overriding muscle fiber type is genetically determined
and cannot be changed, but it can be trained to become more effective.
Although gender doesn’t impact the quality of muscle, it does affect the quantity.
Men and women’s muscle tissue is, as a rule, the same, but men normally have
more muscle tissue than women do because muscle size is increased by the
male sex hormone testosterone. The bigger the muscles, the stronger the
person; this is why most men are viewed as stronger than most women.
However, muscle strength is measured in two ways. Absolute muscle strength
is measured as the total force in pounds. When put in these terms, men are
usually stronger than women. The second method, relative muscle strength is
measured as the total force divided by body mass, fat-free body mass, muscle
cross section, limb volume, or girth. If measuring muscle strength with this
method, the strength discrepancy between men and women is greatly
diminished if not eliminated.
 Muscular Endurance: Muscular endurance is the ability of a muscle group to

execute repeated contractions or an isometric contraction in which the length of
the muscle remains the same for a specific period of time. It is possible to train
for muscular strength or endurance, but training both areas allows Marines to
achieve a more balanced performance. Muscular strength and endurance
improve and maintain the body’s resting metabolic rate, enhance lean mass,
bone mass, glucose tolerance, the integrity of muscles and tendons, aid in the
prevention of low back pain and joint or muscle injury, reduce the risk of
osteoporosis, produce favorable changes in HDL levels and blood pressure, and
improve the ability of the body to carry out everyday living activities. Muscular
strength training will increase the size and density of muscles and muscles will
become more defined through a combination of strength and endurance training.
The body can experience strength losses and endurance losses if not trained
properly. Strength losses can occur when there are long periods of rest
between training sessions. The amount of loss depends on the muscle and the
length of the period of inactivity. To counteract this, a lighter routine is
recommended to retain the strength gained from physical conditioning.
Noticeable decreases in performance can occur quickly. It is not unusual to see
a decrease in performance in as little as two weeks if physical conditioning is
decreased or stopped. The body can become completely detrained in as short a
period as four to eight weeks. To avoid detraining, especially if injured, it is best
to decrease the frequency of conditioning to one-third of normal frequency, or
decrease the time of activity from one-third to two-thirds of normal activity time.
As the saying goes, if you don’t use it, you will lose it.

 Flexibility: The final component of physical fitness is flexibility. Flexibility is the

ability of a joint to move through its complete range of motion. Not only is this
important for daily living activities, but it is essential for optimal athletic
performance. Flexibility is joint specific and is determined by the joint’s range of
motion (ROM). In any ROM, the elasticity and structural limit of each component
determines the flexibility of the joint. Injury and other factors may limit a joint’s
flexibility. ROM will vary from person to person, but can be improved through
static, dynamic, and contract-relax stretching. A minimum of 30 seconds should
be spent on each stretch, and each stretch should be repeated three times. It is
imperative stretches are not rushed. These movements should be done lightly
after warm-up and as part of the cool down routine after exercise. For best
conditioning results, all muscle groups should be included, and stretching
exercises should be included before and after the focus exercise activity.
FITT Factors. The FITT factors are the basis for exercise prescription and are applied
to the cardio-respiratory, flexibility, and muscular strength and endurance components
of conditioning. Each element must be considered when performing a workout to
provide maximum benefit to the participant.
 Frequency (F): How often?

o The number of days per week exercise sessions take place
o Independent from intensity and time
o Rest between sessions must be considered for muscle recovery time
 Intensity (I): How hard?

o The physiological stress on the body during exercise or the load worked
against resistance, such as repetitions/sets, miles, meters, speed, incline,
revolutions per minute (RPM)
 Time (T): How long? (duration)

o Amount of time devoted to completing the conditioning workout
o Warm-up, stretching, conditioning activity, cool down must be considered
 Type (T): What activity? (method)

o Cardio
o Strength training
o Flexibility
o Program progression
To take full advantage of a physical conditioning program, utilize progression for the
FITT factors as outlined below.
 Only progress one component at a time.

 Watch for appropriateness of progression.
 Adhere to the 10 percent rule – progress no more than 10 percent beyond
current fitness level.

Principles of Fitness. There are five principles inherent to developing a conditioning

program.
 Specificity: Specificity refers to the exercise done and the muscles involved, but
also to the training program. It must be relevant to the demands of the event for
which the athlete or in this case, the Marine, is being trained. Energy systems
and movement patterns should also be considered.
 Overload: Increasing the resistance to movement, or the frequency or duration

of activity to levels above those normally experienced denotes overload. In order
to progress your body, it must be pushed to the next level. For example,
increasing the number of push-ups over time overloads the muscles and, in turn,
causes them to progress.
 Progression: Progression permits the body’s conditioning to advance. This

process requires increasing the reps, sets, frequency, weight of lifted objects,
and so forth, to cause the body’s muscles to engage at a more intense level. To
achieve progression successfully, never increase more than one element at a
time and never by more than 10 percent.
 Individuality: Remember that because everyone is different, each person’s

response to exercise will vary. PT coordinators must pay special attention to
each participant’s muscle fiber type, flexibility/biomechanics, age, gender, fitness
level, and injuries or illness to provide individualized assistance and support
when the conditioning program or workout is conducted.
 Recovery: The process of recuperation after physical conditioning is essential to

decrease injury. Recovery includes the time and environment needed for the
body to adapt to the demands that have been placed upon it. Rest, hydration,
nutrition, and active rest are essential to building a strong Marine. Active rest
requires continued workouts, but changing the pattern of normal training to avoid
plateaus so the body will continue to make gains. Active rest includes those
activities you don’t normally partake in. Active rest is also a common and
effective way to combat overuse injuries. Light exercises such as swimming or
cycling stimulate the recovery process without imposing undue stress on the
injured body part.
Periodization. Every useful conditioning program includes the process of variation to

bring about optimal gains in physical performance, while reducing the risk of
overtraining. This process is known as periodization. The benefits of reviewing and
modifying a program over time include improved:
 Muscular endurance
 Muscular strength
 Power
 Motor performance
 Muscular hypertrophy

There are three periodization cycles when changing a program is considered valuable
and warranted. The microcycle includes daily and weekly variations in volume, intensity
and exercise selection. The mesocycle is a collection of microcycles and is the major
training phase conducted over a year’s time in three or four week to three month
intervals. The variation in volume and intensity allows participants to progress in their
individual conditioning. The macrocycle includes the entire year’s training period and
includes a well-designed progression plan intended to advance participants’ level of
fitness beyond their starting level.
Functional Fitness
Functional Training. Functional training is a system of conditioning activities that are

designed for the specific purpose of enhancing one’s performance in life, combat, sport,
and/or activity. It is dynamic, multi-planar, multi-directional, rotational, specific to the
sport or activity, and trains the body in the way it’s supposed to move.
Functional strength relates to training for performance and movements applicable to

combat and other activities of daily living. Developing specific strength, flexibility and
agility will enable results that achieve combat readiness. Train with a purpose, train
with intent, train for the mission.
Traditional training primarily incorporated running, standard weight lifting, basketball,

walleyball, and other similar activities. Traditional fitness training is still important but
will not adequately prepare Marines for the combat fitness test (CFT). Marines must
multi-train to be successful with the CFT and the physical fitness test (PFT). Combat
fitness training is necessary for preparing energy systems and for providing functional
training relied on in combat, but it also helps Marines improve their PFT.
There are four pillars of human movement that are inherent when training.
 Locomotion: Moving in any direction

 Rotation: Rotational movement
 Change in center of gravity: Center of mass gets higher or lower
 Push/Pull: Bringing an object closer to, or pushing it away from, the body
The Balanced Workout. The making of a tactical athlete relies on a workout that is
balanced. Marines’ fitness regimes should include:
 The Dynamic Warm-up: The dynamic warm-up includes integrated flexibility

and joint stabilization exercises. These exercises elevate tissue temperature,
increase Marines’ range of motion, elongate connective tissue, reduce muscular
tension, aid in coordination, and develop body awareness. It also improves
posture, reduces risk of injuries, lasts for up to 15 minutes, feels good and
prepares Marines for more intense activities. It achieves preparation by
loosening the mind’s control over the body and priming the neuromuscular
system thus allowing the cardiovascular system to adjust blood flow. Muscle
groups that are the prime movers (agonists), as well as muscles that assist the
prime movers (synergists) during functional movement patterns, are

strengthened through these warm-up exercises. The selected exercises should

be specific to an activity and provide multi-planar movements that integrate
ranges of motion specific to that activity to reduce potential injury.
 Balance: Balance is critical for performing activities with ease and minimal
injury. Balance is the ability of the body to maintain a desired posture either
static or while moving. Barriers to good balance include a lack of endurance,
strength, and concentration, and/or sustaining an injury, illness, or disease.
Proprioception, which is the instinctive perception of movement and spatial
orientation arising from stimuli within the body, can also impair balance. Vital
benefits of good balance for Marines include remaining stable in all conditions
including those with surface changes or when the center of gravity shifts, as well
as, the ability to move in unpredictable conditions.
 Coordination: Coordination is a skill-related component of physical fitness that

relates to the ability to use the senses, such as sight and hearing, together with
body parts in performing motor tasks smoothly and accurately. Specifically it is
the movement performed by body parts that can be described as smooth and
accurate. Coordination and agility are often confused. Agility is the ability to
decelerate, accelerate and change the direction of the entire body as quickly as
possible in the shortest amount of time possible. Agility hinges on Marines’
quickness. This is the ability to react to a stimulus in the shortest amount of time
possible. It relies on training the nervous system to react and then move the feet
as fast as possible in a variety of patterns.
 The Core: The core must be strengthened and maintained to perform combat
tasks with the least potential for injury. The core supports the spine and all
movement of the body which includes the trunk. Movements take place along
three planes, the sagittal, frontal, and transverse. The sagittal plane includes
forward and backward movements such as bicep curls, sit-ups and back
extensions. The frontal plane consists of side-to-side movements such as side
bends or lateral raises. Movements that require rotation are included in the
transverse plane. These include movements such as floor to overhead diagonals
with the arms holding a medicine ball.
 Power: Power is the time or rate at which work is done or energy is transferred.
The maximum amount of force a muscle generates under a specific set of
conditions and the speed or ability to move from one point to another as fast as
possible combine to yield the power with which the object moves. In physical
activity, power is the ability of the neuromuscular system to act with force.
Olympic lift exercises like the clean and jerk, snatch, and dead lift support
training for power. These exercises are also performed using kettlebells,
dumbbells or ammo cans and are practiced in practical session workouts.
Another method of developing power is plyometrics. Plyometric movements use

the strength, elasticity and innervation of muscles and surrounding tissues to
jump higher, throw farther or hit harder, depending on the desired training goal.
This type of exercise training is done on a soft surface and is designed to
produce fast, powerful movements, and improve the functions of the nervous

system. These exercises enable a muscle to reach maximum strength in as

short a time as possible. Muscles go through a stretch reflex providing the ability
to react quickly at any given time.
Plyometric drills are a fundamental part of combat conditioning training. They

help develop rhythm, speed, power and muscular endurance. Training focuses
on rapid deceleration and acceleration of muscles that create a stretch-
shortening cycle. When executing these drills, strive for speed of execution and
visualize the ground on fire. Limit ground contact, land softly, and explode
immediately after. In these drills, the quality of the exercise is more highly valued
than the quantity of touches. Recovery between all sets is also essential to
maintain form. Beginners should aim for 80 to 100 touches or foot strikes per
workout, while highly trained Marines should achieve between 200 and 400
touches or foot strikes per workout. Examples include, bounding, jumping,
hopping, skipping, and hurdles.
 Flexibility: Flexibility training assists in balancing muscle groups that may be

overused during exercise or physical activity or as a result of bad posture.
Physical performance is enhanced when a safe and effective flexibility training
program is part of the Marines’ workout. A flexible joint can move through a
greater range of motion and requires less energy to do so. The risk of injury is
also greatly decreased. Static stretching movements have also been proven to
help reduce muscle soreness after exercise. Static stretching involves a slow,
gradual and controlled elongation of the muscle through the full range of motion.
The stretch is held for 20-30 seconds in the furthest comfortable position (without
pain). Since soft-tissue structures may adapt poorly to either the effects of
gravity or poor postural habits, stretching can also improve muscular balance and
posture. Stretching can aid in realigning soft tissue structures, thereby
decreasing the energy it takes to achieve and maintain good posture in the
activities of daily living.

Injury Prevention
Injury prevention is a critical element of physical conditioning. Recognizing how to

avoid injury and what to do if an injury occurs will greatly impact the amount of time
needed to recover. There are five areas of concern: risk factors, common injuries and
their prevention, overtraining and detraining, heat and cold injuries, and high-altitude
preparation.
Risk Factors. Marines have specific risk factors when it comes to physical conditioning.
Among those of greatest concern are:
 Increasing the volume of training too quickly

 Low levels of physical fitness
 History of previous injury
 High volume training
 Smoking
 Poor flexibility
 Gear
Common Injuries and Prevention. Research has identified physical training and
vigorous operational activities as the most common causes of injuries requiring patient
care and limited duty. According to the Atlas of Injuries in the U.S. Armed Forces
Supplement to Military Medicine Vol. 164, No. 8, August 1999, research on Marine
Corps recruits by the National Health Research Center (NHRC) shows that reductions
in the amount of running and gradual progression of intense physical training can
effectively reduce the incidence of stress fractures without sacrificing physical fitness.
Physical conditioning should emphasize functional exercises over traditional modes of
working out.
Shoes should be replaced every three months or 300 miles. Today’s shoes are made
differently. They are lighter and therefore breakdown sooner. Orthotics purchased off
the shelf should be replaced every six months. For best results, look for a brand that
can be molded for a more custom fit. Custom-made orthotics should be reevaluated
every year. Running shoes should give at the toe box. Consider locating a running
store that will watch your gait to determine proper footwear.
Pre-existing injuries, overtraining, decreased physical fitness levels, and behavioral

factors, such as smoking or other adverse health behaviors, are considered modifiable
factors since these can be altered. Research shows smoking puts a Marine at
increased risk of fractures because tobacco negatively impacts bone density.
Basic trainees who are the least physically active prior to entering the Marine Corps are
at greater risk of injury during basic training. Once an injury occurs, a Marine should
follow the protocol below to decrease the chances of re-injury.
 Establish communication with your medical team

 Seek medical clearance for activity
 Once clearance is received, address the injury with activity per provider’s orders
 Progress slowly and gradually

 Avoid activity that will increase inflammation

 Maintain pain-free range of motion (ROM)
Note that the provider is specific to your installation, and can consist of physical
therapists, certified athletic trainer (ATC), physician’s assistant (PA), general medical
officer (GMO) or a nurse practitioner (NP).
Chronic injuries are those that place a demand greater than the body’s physical
limitations can withstand and often occur with repetitive motion. These injuries require
additional care. It is recommended the injury site be heated for 20 minutes before
activity and iced for 20 minutes after activity. Proper support (i.e. bracing, athletic gear-
shoes, surfaces) should be provided to decrease aggravation or improper ROM.
Modifying the activity is also recommended to aid in recovery. Proper rest is also
necessary and medical attention should be sought as needed.
Preventing injury in the first place is a goal of combat conditioning, but injuries will
occur. Common athletic injuries are categorized as chronic or acute. Chronic injuries
last over a period of time, while acute injuries have rapid onset, and usually subside
over a short period of time. Examples follow.
Table 3: Types of Injuries

Acute Chronic
Cuts, bruises, and scratches Cartilage tears
Muscle pulls and strains Fractures/stress fractures
Ligament sprains and ruptures Tendonitis
Tendon sprains and swelling Shin splints
Dislocations Shoulder impingement
Injury warning signs include pain, tenderness at a specific point, swelling, reduced
range of motion, comparative weakness, and numbness and tingling. The injured site
may also become red in color and feel warm to the touch. Treating an injury quickly will
produce a better outcome for recovery. Utilize PRICE: protect, rest, ice, compression,
elevation.
Preventing injury is every Marine’s responsibility. Refer to Table 4 to review potential

injuries, their causes and prevention methods that can be incorporated into preparing
for workouts to decrease the possibility of injury. Exercise training should mimic the
physical application the Marine will participate in, especially if combat is expected.
Attention must be paid to cardiovascular conditioning, muscular strength, muscular
endurance, flexibility, and body composition. Conditioning should also include a variety
of exercises to support and maintain all areas of fitness. Personal responsibility for
injury prevention requires using the right shoe for the right exercise as well as
appropriate replacement when shoes are worn out. Marines must also maintain
hydration when working out. Training should follow a cycle of progression and focus on
proper technique, execution, and recovery. Recognizing muscular imbalances and
implementing a plan to compensate or strengthen weaknesses is vital. Marines must
also detect injuries early and intervene to prevent chronic injuries from developing.

Marines responsible for the physical training of others have additional obligations to
mitigate injuries. Check equipment frequently for wear and tear. Check fields and
playing areas for potential hazards. Provide appropriate training schedules and routines
for those you train. Being aware of potential injuries and how they may be prevented is
also beneficial when determining the exercises and routines that will be implemented for
PT or combat conditioning training.
Table 4: Injury Causes and Prevention

Potential Injury: Causes and Prevention
Body Part Cause/s Prevention
Shoulder Bones of shoulder joint Difficult to prevent,
separation/dislocation come apart as a result of however strengthening
a blow or a particular and stretching of the
movement. shoulder area will help
improve integrity of
shoulder musculature
and tendons.
Shoulder tendonitis Irritation of the tendons or Best prevention is a
muscles surrounding the gradual, intelligent
shoulder area caused by training program
overuse. including strengthening
and flexibility exercises.
Wrist injuries/sprains Falling with an Pad area, increase
outstretched arm on hard strength and flexibility of
surfaces or an over- hand/wrist area, and
stretching of the tendons learn proper falling
of the wrist. technique.
Low back pain/herniated Poor posture, lack of Exercise; correct postural
disk proper exercise, issues and increase
traumatic injury. flexibility of back and
hamstring muscles.
Pelvic stress fractures Overuse, repetitive Gradual increase of
movement under heavy exercise and loads.
loads.
Hamstring pull An overstretching, partial Sufficient warm-up and
tear or rupture of the stretching of area prior to
hamstrings from overuse any activity in which there
or traumatic injury. is a sharp, sudden pull on
the muscles. Adequate
strengthening.
Ligament injuries of the Blows to lateral aspect of Build strength of
knee knee, improper landing. quadriceps to help
secure knee joints.
Correct running and
landing technique.

Table 4: Injury Causes and Prevention (con’t)

Potential Injury: Causes and Prevention
Body Part Cause/s Prevention
Cartilage injuries of the Direct blow to knee or if a Proper lifting and running
knee great deal of stress is techniques and strength
applied to the knee joint conditioning for the knee.
without using proper
technique.
Ilio-Tibial band syndrome Repetitive movements, Proper progression in
overuse, lack of flexibility activity and stretching.
in hip.
Shin splints Improper activity Gradual build-up in
progress, overuse, old or training program to
inappropriate running include different training
shoes/orthotics. surfaces.
Proper type and fit of

running shoe. Orthotics if
needed.
Achilles tendonitis Training on hills and hard Gradual conditioning
surfaces, overuse, program. Develop and
improper footwear. maintain strength in the
muscles at the front and
back of the ankle joint.
Ankle sprains Generally inversion Increase strength of
injuries from uneven ankle area. Improve
training surfaces or ankle flexibility and
improper technique. balance.
Stress fractures Overuse and load Best possible footwear
bearing activities. and/or orthotics.
Progressive build-up in
training.
Overtraining and Detraining. Overtraining can bring about its own set of problems for
Marines. Signs and symptoms of overtraining are: fatigue, anemia, amenorrhea (or loss
of the menstrual cycle in women), sleep disturbances, lack of motivation, increased
resting heart rate, muscle spasms, change in mood, and overuse injuries that include
stress fractures, tendonitis, bursitis, shin splints, and chronic knee pain. Overtraining
can be avoided by establishing goals that are realistic. First, if responsible for their
training, confirm the current fitness level of the Marines. Group individuals with the
same or similar fitness levels (ability grouping). Establish short-term and long-term
goals for each group or each individual. Progress slowly and gradually and add variety.
Reinforce the Semper Fit resources that are available to individual Marines (e.g.,
personal trainers, health educators, athletic trainers, fitness center managers,
dieticians) should they be needed to enhance performance. While conducting combat
conditioning, remind Marines to listen to their bodies. Pain is a sign that something is
wrong. General fatigue after conditioning is good, but pain is not. Delayed onset
muscle soreness (DOMS) may occur 48-72 hours after an event. Lactic acid “burn” will

decrease as the body progresses and becomes more effective and conditioned to
physical activity.
Preparation and combat readiness may be negatively impacted if Marines undergo

detraining. The principle of detraining refers to the “use it or lose it” concept. Detraining
is defined as a cessation in training or a substantial reduction in frequency, volume
and/or intensity. How quickly Marines lose a fitness level depends on how conditioned
they are, how long they have been exercising, and on how long they stop. Studies of
individuals starting a new exercise program that trained for two months then stopped for
two months, showed aerobic gains were lost and had returned to start levels. On the
flip side, well-conditioned athletes who had trained for one year, then stopped
exercising entirely, lost about half of their aerobic conditioning after three months.
Considering the likelihood of combat service, Marines in top physical condition are
better prepared for the dangers they face in combat. To avoid the negative impact of
detraining, consider decreasing training levels rather than stopping completely.
Heat and Cold Injuries. Heat injuries can significantly injure a Marine. Heat injuries
can take three forms, heat cramps, heat exhaustion, and heat stroke. Heat cramps
presents with severe cramping of skeletal muscles, mineral losses, dehydration and is
accompanied by high rates of sweating. It is treated by moving the individual to a cooler
location and administering fluids or a saline solution. Heat exhaustion is a more serious
condition. Symptoms of heat exhaustion are extreme fatigue, breathlessness,
dizziness, vomiting, fainting, cold and clammy or hot and dry skin, hypotension, and a
weak, rapid pulse. The cardiovascular system experiences an inability to adequately
meet the body’s needs, and blood volume is reduced from sweating. Heat exhaustion
can occur during mild to moderate exercise in the heat. To counter the effects, rest in a
cooler environment with feet elevated to avoid shock, and administer salt water. If
unconscious, medical assistance is required. Heat stroke is a life threatening
circumstance. A person with this condition will undergo a rise in body temperature
exceeding 104° degrees, stop sweating, the skin will feel hot and dry and experience a
rapid pulse and respirations. Usually the person will become hypertensive, and as the
blood pressure rises, confusion and unconsciousness may occur. If left untreated, heat
stroke progresses to coma and death quickly follows.
The incidence of these conditions can be reduced by acclimatizing to heat and humidity
levels. Heat acclimatization requires more than mere exposure to a hot environment. It
is dependent on environmental conditions during each exercise session, the duration of
heat exposure, and the rate of internal heat production from the intensity of exercise
performed. The process of acclimating should take place over several days. To begin,
perform low-moderate intensity workouts in the heat for 5 -10 days. Cardiovascular
changes will generally occur in the first three to five days. Sweating mechanisms
usually take up to 10 days. Workout intensity should be reduced to 60-70 percent
during the first few days to prevent excessive heat stress. Individuals in training should
be alert to any symptoms and consume as much fluid as possible.
It is important to keep yourself hydrated not only as a weight loss tool, to help you eat
less food, but also because it affects your activity level. Dehydration can occur in any
weather condition; hot or cold. When a person is dehydrated their mental and physical
activity is affected. Often thirst is used as an indicator for dehydration; however, if you

are thirsty you are already dehydrated. Checking the color of your urine is a more
effective way of monitoring your hydration status. Your urine color should be pale
yellow and odorless. Your urine color will not only be affected if you are dehydrated but
also if you are taking any supplements. Keep yourself hydrated by drinking at least 8-
10 glasses of cold water a day.
Cold injuries are just as debilitating for Marines. If a cold injury is suspected, get out of
the cold as quickly as possible. Cold weather injuries include frostbite, hypothermia and
trench foot.
Mild frostbite presents with a change in skin color from red to white. The skin will also
feel waxy. Numbness will occur in the affected area. If mild frostbite is experienced, do
not massage but instead warm the affected area using body heat. Late stage frostbite
is a more serious condition. The skin will appear mottled and blotchy, turn yellow and
progress to a grayish-blue color. In this instance, medical attention should be sought
immediately and the affected area should not be massaged.
Mild hypothermia will begin with uncontrolled shivering and numbness, and can also
include slurred speech and loss of coordination and fatigue. To treat this condition,
keep the person warm and dry. If clothing is wet, remove it. Warm the person’s core
before the extremities to keep the blood circulating to the organs. As hypothermia
advances, symptoms become more debilitating. The victim will experience drowsiness
and suffer an inability to perform simple tasks. The person’s pulse and breathing will
slow, a glassy stare will set in as eyesight begins to fail and the person will move to a
state of unconsciousness. Treatment should include all of the steps for mild
hypothermia but the person should be placed in a head-down position and moved
gently. Transport to a medical facility should also be a priority.
Trench foot, also known as immersion foot, can result if feet are exposed to wet
conditions for an extended period of time. Tingling and/or itching, pain, swelling, cold
and blotchy skin, numbness and a prickly or heavy feeling in the foot are all symptoms.
After an affected foot or feet become warm, they may be red, dry, and painful. Blisters
may form and lead to skin and tissue dying and falling off. In severe cases, trench foot
can impact the toes, heel or entire foot. If a foot wound already exists, it may be more
prone to infection, so check feet at least once a day for infections. Prevent trench foot
by air-drying and elevating feet. Replace wet shoes and socks for dry ones. If trench
foot does occur, thoroughly clean and dry feet and replace socks daily with clean, dry
socks. Do not wear socks when sleeping or resting. Treat the affected part of the foot
by applying warm pack or soaking feet in warm water (102° to 110° F) for about five
minutes. Seek medical attention as soon as possible.
Cold weather injuries can be decreased by: dressing in layers, staying dry and keeping
your feet dry, choosing appropriate gear, remembering to wear sunscreen, drinking
plenty of fluids, paying attention to wind chill and, most importantly, knowing when to
call it quits. Dressing for cold weather conditions should start with a thin layer of
synthetic material such as polypropylene, which draws sweat away from your body.
Next try fleece for insulation. Top this with a waterproof, breathable outer layer. To
warm the air you breathe, wear a face mask or a scarf over your mouth. Wear a hat
and gloves. Snow reflects the sun's rays, so sunburn is possible even if you are cold.

Sunscreen and lip balm will protect the skin. Drink water or sports drinks before, during
and after your workout, even if you're not thirsty. You will be less likely to get chilled if
you begin your workout by heading into the wind on windy days, and end your workout
when you become sweaty, or with the wind at your back. The wind can penetrate your
clothes and remove the insulating layer of warm air that surrounds your body. Fast
motion also creates wind chill because it increases air movement past your body.
When the temperature is 10° F and the air is calm, skiing at 20 miles an hour creates a
wind chill of minus 9°. If the temperature dips well below zero or the wind chill is below
minus 20°, choose an indoor activity instead.
High Altitude Preparation. Performance in high altitudes also requires special

consideration to perform at optimum levels. Acclimatization takes approximately two
weeks. Until this process is complete, cardiovascular endurance is hindered due to less
oxygen in the lungs, and a greater percentage of energy needs are met by anaerobic
(without oxygen) energy systems. With this comes increased lactic acid production and
rapid onset of fatigue. Mental performance can also be compromised. The brain and
nervous system may react slowly due to low oxygen conditions. Changes in memory
and vision, insomnia, and mood changes are possible. Another concern is high altitude
illness. Acute Mountain Sickness (AMS) is exhibited by nausea, and/or vomiting due to
rapid exposure to the high altitude without acclimatization. If symptoms are
experienced, consume carbohydrates, drink plenty of water, and return to a lower
altitude if possible and seek medical attention.

Tactical Nutrition
Tactical nutrition is essential for good health and continued wellness. It encompasses
the choices Marines make each day when selecting nutrients, determining the calories
in food, vitamins and minerals, alcohol consumption, and what, if any, supplements to
ingest. Armed with information about each, a Marine can make well-informed decisions
about health and wellness for a lifetime.
Nutrients and Calories. Eating a balanced diet is important for maintaining a healthy
weight and for providing the nutrients to maintain good health. A good balance for a
meal is 45-65 percent carbohydrates, 10-35 percent protein and 20-35 percent fat.
However, depending upon your activity level these percentages can change. Proper
nutrition is all about variety, moderation, and portion sizes. All types of foods fit into a
healthy meal plan. Table 5 reviews how food is broken down in the body and stored for
future energy use.
Carbohydrates (CHO) are the primary fuel source for muscle function during exercise,
especially hard exercise. It helps prevent protein from being used as an energy source.
During digestion your body converts CHO into sugar and the sugar enters your blood
stream where it is transferred to individual cells to provide energy. It is important to
include CHO in your diet since they provide faster recovery from exercise, maintain
immune function, and postpone fatigue when working out. There are two main groups
of carbohydrates in the diet: complex CHO (i.e., whole wheat breads, beans, rice, and
pasta) which contain fiber and simple CHO (i.e., sugar cereals, soda, candy) which
contain added sugar.
Proteins are essential for growth, maintenance and repair of the body’s cells. Proteins
form enzymes, hormones and antibodies. They also support cell structure, muscles and
cell membranes. Athletes only need slightly more protein than non-athletes. The
protein needs of athletes have received considerable investigation. The misguided
theory is if you eat a lot of protein you will build a lot of muscle, but extra protein does
not build extra muscle; exercises like weight lifting, push-ups, and other forms of
resistance training build and strengthen muscles.
The best diet contains adequate but not excessive protein to build and repair muscle
tissues, grow hair and fingernails, produce hormones, boost your immune system and
replace red blood cells. In general, 0.8 – 1.5 grams of protein per kilogram of body
weight is one way to determine your protein needs, but how much protein you need
depends on a few things. The recommended daily allowance (RDA) for protein is 0.8
grams of protein per kilogram of body weight. To calculate your protein needs, take
your weight in pounds and divide it by 2.2. This converts your weight into kilograms.
Next, take your weight in kilograms and multiply it by 0.8 or up to 1.5. This roughly
equals the grams of protein needed per day.
Marines should be aware that increasing protein intake beyond the recommended level
is unlikely to result in additional increases in lean tissue. This is due to a limit at which
the rate of protein can be accrued within the body. Too much protein can result in
nutrient imbalance, kidney strain, dehydration, and excess body weight. It is important
to make certain the daily energy intake is adequate, otherwise protein will be used as an

energy source. Remember too that muscle strength, size and shape come from
exercise.
Fats are another essential part of good nutrition. Fats are an essential part of the diet,
regardless of their bad reputation. These are some of their main functions:
 Provide nutrients, vitamins, and energy

 Line and insulate the nerves of the brain and body
 Aid in the manufacturing of antibodies
Aerobic exercise training increases the ability of the muscles to use fat as an energy
source. Regular training improves your body’s ability to use fat as a fuel source.
Marines should try to consume 20 – 30 percent of their total calories from fat. Too high
or low a percentage of fat within the body will, however, have negative effects on the
blood lipid profile.
Fat mobilized from your body’s fat stores is an important source of fuel during certain
stages of exercise. Regular training improves your body’s ability to use fat as a fuel
source. Fat also supports your joints. For example, the padding around your finger tips
and hips helps prevent bruising.
The three types of fat are saturated, unsaturated and trans fat. Saturated fats are found
in animal products. Examples include the skin on chicken or the fat around a steak,
whole milk, cheddar cheese, stick butter and processed meats. Unsaturated fats are
good for your heart. These branch out to monounsaturated, polyunsaturated and
omega 3, 6, and 9. Some examples of where you can find these fats are tuna, salmon,
olive and canola oils, flax seed and wheat germ. Trans fat is found in processed foods.
Manufacturers add hydrogen to vegetable oil through a process called hydrogenation.
Hydrogenation increases the shelf life and flavor stability of foods containing this fat. At
one time, trans fat was found in just about anything that was processed. Most
manufacturers now know that consumers are aware trans fat is harmful to their health,
and have decreased their inclusion in processed foods. However, items such as
biscuits, croissants, and pie crusts are likely to contain it.
Table 5: Metabolic Energy Review

Metabolic Energy Review
Food Component Is broken down in the And then ends up as:

body to:
Carbohydrate Glucose Liver and muscle
glycogen stores
Protein Amino Acids Nitrogen lost in the urine
Fat Fatty acids Body fat stores
Marines in the field rely on Meals Ready to Eat (MRE) for their nutritional needs. One
MRE equals one meal. An MRE contains on average 1250 calories. A rough
breakdown of an average meal is 13 percent protein, 36 percent fat and 51 percent
carbohydrate. This meets about one-third of the military recommended daily allowance.

Three MREs a day are recommended for active duty on patrol or on the front line, for an
average of 3750 calories per day.
Many active duty Marines gain roughly 10 to15 pounds when deployed, while others
drop 10 – 15 pounds. When a Marine is not deployed, hidden calories from unexpected
sources can sneak into the recommended daily allowance of calories. Take for
example soft drinks. A typical 12-ounce soda has roughly 40 grams sugar. A 64-ounce
soda from the corner store, has a total of 212 grams of sugar, an equivalent of 53
teaspoons of sugar. Fast foods and processed foods often contain large quantities of
fats and sugars. If fast food or processed foods are eaten regularly and not
metabolized by the body or burned off through exercise, they can quickly add additional
weight to the body.
Portion size has also changed. When eating out, the portion may contain far more
calories than you may think. A bagel 20 years ago was three inches in diameter and
contained 140 calories. Today’s average bagel has about 350 calories. The best
defense when consuming food you have not prepared yourself is to read the nutritional
information on an item. Fast food chains and restaurants may have this information
available on site, on their menu, or at their website. Food purchased in the commissary
or grocery store will contain information on the item’s packaging (See Figure 2).
Figure 2: Reading a Food Label
Steps on how to read a food label

• Step 1: Serving Size
• How many servings are in the
container?
• Step 2: Check Calories
• Step 3: Limit these nutrients
• Total Fat: <65grams / day
• Saturated Fat: <20grams / day
• Trans Fat: <2grams / day
• Sodium: <2400mg / day
• Cholesterol: <300mg / day
• Step 4: Review Carbohydrates:
• What makes up total Carbohydrates?
• Fiber: 25 –30grams / day
• Sugar: <50grams / day
• Step 5: Get Enough of these Nutrients
Vitamins and Minerals
Vitamins are metabolic catalysts that regulate biochemical reactions within the body.
Minerals are natural substances that have unique metabolic roles. To date there are 14
vitamins and 15 minerals that have been discovered, each with a specific function. You

need adequate vitamins and minerals to function properly, but no scientific evidence to
date proves that ingesting more than the daily recommendation offers a competitive
edge. Vitamins and minerals do not provide energy but facilitate energy-yielding
chemical reactions.
Deficiencies of vitamins and minerals do not develop overnight but over a course of
months or years. Examples include a person with anorexia or one who eats an
inadequate vegetarian diet. In fact, the body stores some vitamins in stockpiles (A, D,
E, K—fat soluble) and others in smaller amounts (B, C - water-soluble vitamins).
Hence, one day of suboptimal eating will not result in a nutritionally depleted body.
Remember, more is not always better!
Water-soluble vitamins are not stored in mass in the body. The body will excrete any
extra. These include vitamin C which strengthens the walls of the blood vessels and
aids in wound healing and immunity, as well as Vitamin B Complex which maintains the
health of skin, intestines, and nervous system.
How do you determine the amount of vitamins and minerals you should consume?
Once again food labels come into play. Food labels list the percentages contained in
the item as well as the recommended daily intakes or the amount of nutrients a person
should get each day. These numbers tell you the Percent Daily Value (%DV) that one
serving of this food item provides as a percentage of the established standards.
Percent DV is based on a 2,000-calorie diet for adults older than 18. By using the
Percent DV, you can compare similar foods in order to help determine which foods are
higher in nutrients. Anything over 100 – 150 percent of the daily value is excess.
Fat-soluble vitamins are stored in the body, and, if taken in excess, may become toxic.
Vitamin A helps maintain a healthy skin tone, eyesight, promotes growth, and helps
build antibodies. Vitamin D is processed by exposure to sunlight. It helps build strong
bones and joints. Vitamin E is an antioxidant and delays the aging process and also
promotes healthy skin and hair. Lastly, Vitamin K aids in blood coagulation.
If you are unsure you are getting the right amount of vitamins and minerals from your
diet, you may choose to take vitamin or mineral supplements. When choosing these, be
sure to look for labels that include seals from the United States Pharmacopoeia or
Consumer Lab. This will ensure the company participated in independent product
testing, and an inspection of the manufacturing plant has been conducted to verify
quality control of the product.
Alcohol Consumption. Alcohol is very nutrient-dense providing seven calories per

gram. However, when it is consumed, alcohol provides empty calories. Alcohol will
also decrease a person’s appetite. It is a poor source of fluids and will dehydrate the
body producing a hangover. Over time, alcohol decreases the absorption of vitamins
and displaces the caloric value of nutrient-dense foods in the diet. Alcohol also
depletes the liver’s glycogen stores and impairs its capacity to form new glucose.
Supplements. What exactly is a supplement? It is a product taken by mouth that

contains a “dietary ingredient” intended to supplement the diet. Dietary ingredients in
these products can include vitamins, minerals, herbs, botanicals, amino acids,

enzymes, organ tissues, gland tissue or secretions. No government testing is currently

required for supplements.
People who use supplements are often looking for an extra edge, better results than
they are currently getting from whatever they are doing for health and wellness, or they
are used for quick results with minimal effort - the easy way out. The choice to use a
dietary supplement can be a wise decision that provides health benefits if researched
well. However, under certain circumstances, these products may be unnecessary for
good health or they can create unexpected risks. Be aware of claims associated with
supplements. Promises of quick weight loss or muscle gain, restrictions of any one food
or food group or recommendations to begin a very low in calories diet (VLCD), that is
between 800-1000 calories a day, should be researched or discussed further with your
doctor. Remember claims that sound too good to be true such as, eat all you want,
promises of an easy solution to your problem, or breakthrough findings without scientific
evidence to support such claims, should send up red flags to investigate the supplement
further.
If you choose to use supplements, consider the following questions before making your
purchase.
 Is the supplement backed up by independent research on humans?

 Will the supplement help achieve your performance goals?
 Will it compromise your health or well being?
 Does the product interact with certain medications?
Eating for Performance. Armed with the information on how food provides for a
Marine’s nutritional and energy needs, when should a Marine eat before exercise? The
answer is before and after exercising. Eating prior to a workout gives Marines the
energy to increase the intensity of the workout and also increases the number of
calories burned during exercise. It will also produce weight loss. It is best to eat 30
minutes to two hours before exercise. A simple and bland carbohydrate rich meal, like
a bagel, toast, or cereal along with a glass of juice, and a piece of fruit will provide the
energy needed for a beneficial workout.
During exercise, stay hydrated. Use a drink that has electrolytes with a small amount of
carbohydrate. These include some sports drinks or diluted fruit juice. Your body can
store about 1800 calories worth of carbohydrates (CHO) as glycogen in your muscles
and liver. Muscle glycogen, liver glycogen and blood glucose will hold the stored
glycogen, but if exercising lasts longer than 60 minutes hydration will help maintain the
electrolyte balance and prevent hitting the wall of fatigue. While exercising, 0.5 CHO/lb
of body weight per hour are used for energy. Drinking four cups of a sports drink along
with eating a banana replenishes the body and stabilizes the body’s metabolism.
Sports drinks such as Gatorade or PowerAde are mostly made up of sugar and are
considered empty calories. For example, 32 ounces of Gatorade is the equivalent of
200 calories and 56 grams of sugar. These drinks are only needed when exercise is
longer than 60 minutes and replenishment of glycogen stores are needed.

Energy drinks are a supplement that many Marines may consider drinking. Be aware
these drinks increase a person’s heart rate, blood pressure, and dehydrate the body. It
is best to never use these when exercising. The combination of fluid loss from sweating
and the diuretic quality of the caffeine contained in these products can leave the user
severely dehydrated!
After exercise, it is extremely important to eat. Marines with a physical MOS or those
choosing to exercise twice per day need nourishment to replenish energy used in a
workout. To optimize muscle glycogen replenishment, consume CHO rich foods and
beverages within 15 minutes after a workout. During this time, the enzymes responsible
for making glycogen are most active and will rapidly replace the depleted glycogen
stores. The target range is 0.5 grams of CHO per pound of body weight every hour or
two. A small amount of protein such as chocolate milk, a slice of turkey with a bagel, or
a peanut butter and jelly sandwich should be consumed. This helps stimulate the action
of insulin, a hormone that transports glucose from the blood into the muscles.
What is the best timing for meals? Eating throughout the day helps maintain energy
levels and burns more calories. By eating five to six meals a day, nutrients are supplied
in more manageable portions causing blood glucose levels to remain balanced. When
weight loss is the goal, eating smaller meals prevents overeating. If weight gain is the
goal, focus on larger meals and liquids with calories.
To achieve long-term weight loss, decrease the daily consumption of calories by 250 to
1000 calories per day, and increase physical activity to burn between 250 and 500
calories per day. Be consistent with physical activity and focus on cardiovascular
activities, but do not forget strength training and flexibility since these are needed to
maintain muscle mass and prevent injuries. Lastly, eat a balanced diet, consuming 55
percent carbohydrates, 15 percent protein and less than 30 percent fat per day.
If long-term weight gain is the goal, increase the daily consumption of calories by 250 to
1000 calories per day to gain one to two pounds per week. Increased weight training
will build muscle mass, but consistent physical activity should also include
cardiovascular exercises that focus on strength and flexibility. A healthy balanced diet
of 55 percent carbohydrates, 15 percent protein and less than 30 percent fat per day will
supply the calories needed to promote a healthy weight gain.
Water should really be the bottom of the food guide pyramid. It has so many vital
functions to the human body and can be a valuable weight loss aid. Water is essential
for performance. It regulates body temperature, carries nutrients and oxygen cells,
cushions joints, and aids in weight management. Sixty percent of a person’s total body
weight is comprised of water. Seventy-five percent of all Americans are chronically
dehydrated. Mild dehydration, as low as three percent, will slow the body’s metabolism
and can contribute to weight gain. Water helps you feel full, therefore food consumption
decreases. Try drinking 8-20 ounces of water before sitting down to eat each meal.
You will probably find you eat less food. Always carry a water bottle as a weight loss
tool.

Supervising Combat Conditioning
You may be given the task of constructing an effective workout plan for Marines under
your leadership. How do you get started? First, determine the unit’s conditioning goal
and then go about the work to ensure your Marines will master it. Design a mission
statement, and determine the stage of program that is needed to be successful in
achieving the goal. There are two stages of conditioning programs: developmental and
maintenance. The purposes of conditioning in the developmental stage are to develop
hypertrophy (growth) and endurance, strength, and power. The second stage,
maintenance, is devoted to sustaining what has been acquired through developmental
conditioning.
Program Stages. Marines in the developmental stage of a combat conditioning

program, require a program that develops strength, endurance, physical skills and
character traits, which are beneficial to the successful accomplishment of military
missions. The developmental stage should be applied progressively and rise gradually
to a peak of fitness and skill.
The progressive phases of the developmental stage workouts are characterized as

hypertrophy (growth) and endurance, strength and power. These progressive phases
are followed by the maintenance stage.
The hypertrophy/endurance phase of the developmental stage can last from two to six
weeks depending on the fitness level of the Marines being trained. The focus of combat
conditioning must start with a low intensity and high volume routine. The goal during
this phase is to build a muscular and cardiovascular endurance base for the future.
The strength phase lasts four to eight weeks, and will progress to more difficult and
challenging tasks in the combat conditioning workouts, such as increased intervals of
moderate distance and higher intensity drills. The combat conditioning becomes more
specific to the goal that was already established. As the intensity increases, the volume
decreases to a moderate level to ensure physical gain and reduce the chance of injury.
In the power phase, the loads are increased as well as speed work intensity. This
phase can last from three to six weeks. Because the intensity is so high, it is important
to monitor the recovery of Marines during this phase.
Lastly, Marines reach the maintenance stage. The human body can only progress to a
certain level in a certain amount of time and this stage is used to maintain as well as
recover from the developmental stage of the program. This stage is vital for the future
progression of Marines. Most Marine units are in this stage and tend to remain so.
Once Marines reach the commander’s goal, the focus is to maintain their current
physical gains by incorporating shorter bouts of combat conditioning. Three hours a
week should be devoted to combat conditioning to sustain physical gains.
Time. Once the type of program needed has been established, determine the time
required for each workout session. Keep in mind the types of exercises to be
completed and the type of equipment to be used since this may influence the amount of
time required for each exercise. Another consideration will be the number of

participants; therefore, you need to determine how the Marines should be organized to
complete the exercises safely and efficiently.
Weather and Terrain. Weather is also a consideration. You should establish a backup
plan that can be enacted should inclement weather force a change in location. Examine
the exercise area, especially if it is outdoor terrain, and determine if it is safe for the
exercise-conditioning workout scheduled.
Gear and Equipment. Determine the type of gear Marines need to wear to exercise
safely. Be sure to specify the appropriate uniform to wear and any safety equipment
Marines should have on hand. [Note: Do not forget to perform risk assessment]
Workouts. Circuit training allows Marines to receive the benefits of both cardiovascular
and strength adaptations in one workout. This type of interval training may combine any
one or all of the following: strength exercises, plyometric exercises, and endurance
exercises. Circuit training can easily be used with large groups of Marines, is time
efficient, and lends itself to Marine conditioning workouts. Modifications like repetitions,
number of sets, or duration can be implemented without difficulty. Circuit training
requires minimal or no equipment, facilities and space. If resistance is required, use
whatever is available, such as weights, ammo cans, sand bags, or body weights (e.g.,
wrist, ankle or body vests). When considering circuit training as the method for a
workout, decide what type of fitness will be stressed and the circuit design can then be
developed. Examples of circuit training exercises and workouts are provided in the
appendices.
 The following factors should be considered when designing circuits for workouts.
 The greater the fitness level of the tactical athlete, the shorter the rest period
should be.
 Allow three to five minutes between sets to maintain quality work efforts in each
set.
 Avoid complex lifts or exercises.
 Avoid extreme fatigue because the risk of injury rises when technique breaks
down.
 Marines should be familiar and competent to perform all exercises included in the
circuit.
 Olympic lifts (e.g., clean and jerk, and snatch) should never be included within a
circuit. These very complex exercises are hard to do safely when fatigued.

Summary
Marines are the ultimate warriors who must be prepared for any uncertainty. To ensure
this goal of preparation for uncertainty is more easily achieved, Marines must strive for
an optimal fitness level at all times. A combat conditioning program combines strength,
power, speed, agility, aerobic and anaerobic fitness, flexibility and agility. It is designed
to mitigate the human factors experienced during combat that have a physically
debilitating effect on the human body. Assuring all Marines achieve a high level of
wellness and physical conditioning, requires moving beyond our current physical fitness
program incorporating martial arts training, traditional physical fitness, water survival
training, and rough terrain skills training. The Marines’ personal combat conditioning
performance helps build the foundation for their individual leadership roles within the
Marine Corps. All health and wellness instruction as well as the physical exercise
training Marines undertake is intended to prepare Marines for the rigors of the battlefield
encountered in today’s modern combat.

References
American College of Sports Medicine. (2006). ACSM’s Guidelines for Exercise Testing
and Prescription (Seventh Edition). Lippincott Williams & Wilkins.
American Journal of Public Health. (1993, September). Washington, DC: AJPH.
Baschle, T.R., & Earle, R.W. (2000). Essentials of Strength Training and Conditioning
(Second Edition). Human Kinetics.
Cinea, Keith. (2007). Rest and recovery: The forgotten training component. National
Strength and Conditioning Tactical Strength and Conditioning Report. Issue 1, 1.
Dawes, Jay. (2007). Basic training concepts for improved operational fitness. National
Strength and Conditioning Tactical Strength and Conditioning Report. Issue 4, 1-2.
Dintiman, W & Tellez. (1998). Sports Speed: Second Edition Human Kinetics.
Hamilton, N., & Luttgens K. (2002). Kinesiology. Scientific Basis of Human Motion:
Tenth Edition. McGraw Hill.
Hollenbach, KA, et al. (1999 August). Atlas of Injuries in the U.S. Armed Forces
Supplement to Military Medicine. Washington, DC: ICEHS.
Hollenbach, K.A. et al. (1993 September). Cigarette smoking and bone mineral density
in older men and women. American Journal of Public Health. 83(9): 1265-1270.
Infantolino, Greg. (2007). Power development using boxes. National Strength and
Conditioning Tactical Strength and Conditioning Report. Issue 4, 3-4.
Military Medicine. (1999 August). International Journal of AMSUS Atlas of Injuries in

the U.S. Armed Forces Supplement to Military Medicine. vol 164, no 8.
Moore, Paul. (2007). Sports nutrition for recovery. National Strength and Conditioning
Tactical Strength and Conditioning Report. Issue 1, 1-3.
Nieman, D.C. (2003). Exercise Testing and Prescription, A Health-Related Approach:

Fifth Edition. McGraw Hill.
PMCID: PMC1694953
Shepard, G. (2004). Bigger Faster Stronger. Human Kinetics.
Snyder, Suzie. (2007). Introduction to tactical strength and conditioning. National

Strength and Conditioning Tactical Strength and Conditioning Report. Issue 2,
1-2.
Stephenson, Mark. (2007). The tactical athlete. National Strength and Conditioning
Tactical Strength and Conditioning Report. Issue 1, 1.
Stephenson, Mark. (2007). Suspension Training. National Strength and Conditioning

Tactical Strength and Conditioning Report. Issue 1, 4-7.

Tyson, A. & Cook B. (2004). Jumpmetrics. Human Kinetics.
MCO 6100.13 W/CH 1. (1 August 2008). Marine Corps Physical Fitness Program.
MCO 6110.3. (8 August 2008). Marine Corps Body Composition and Military Appearance
Program.
MCO 6200.1E W/CH 1. (6 June 2002). Marine Corps Heat Injury Prevention Program.

Glossary of Terms and Acronyms
Word Meaning
Adenosine triphosphate (ATP) A phosphorylated nucleotide C10H16N5O13P3

composed of adenosine and three phosphate
groups that supplies energy for many biochemical
cellular processes by undergoing enzymatic
hydrolysis especially to ADP — called also
adenosine triphosphate
Aerobic Involving, utilizing, or increasing oxygen

consumption for metabolic processes in the body
<stationary bicycles used for aerobic
conditioning>
Agonist Muscle groups that are the prime movers
Amenorrhea Abnormal absence or suppression of the

menstrual cycle
Anaerobic Of, relating to, or being activity in which the body

incurs an oxygen debt
Anemia A condition in which the blood is deficient in red

blood cells, in hemoglobin, or in total volume
Frontal plane A plane parallel to the long axis of the body and
perpendicular to the sagittal plane that separates
the body into front and back portions
Glycolytic energy system This system uses a series of chemical reactions

to break down glucose into a compound known
as pyruvate; also called the lactic acid system
Hypermobile A joint that stretches farther than is normal
Hypomobile A joint that is capable of a smaller range or

frequency of movement than normal
Hypotension Abnormally low blood pressure
Mesocycle Part a training program that lasts between one

and three months
Microcycle Phase of training of around one week in duration
Orthotic A device (as a brace or splint) for supporting,

immobilizing, or treating muscles, joints, or
skeletal parts which are weak, ineffective,

deformed, or injured
Oxidative energy system This system uses stored body fat and oxygen to
burn excess fat during exercise when the
intensity level is low enough; the intensity level of
the exercise should be between 60 and 70
percent of the maximum heart rate range
Periodization An organized approach to training that involves

progressive sequences in a training program
during a specific period of time
Phosphocreatine (PCr) A compound C4H10N3O5P of creatine and

phosphoric acid that is found especially in
vertebrate muscle where it is an energy source
for muscle contraction
Plyometrics Exercise involving repeated rapid stretching and

contracting of muscles (as by jumping and
rebounding) to increase muscle power
Proprioception The reception of stimuli produced within the

organism
Sagittal Plane Of, relating to, situated in, or being the median
plane of the body or any plane parallel to it
Synergists Muscles that assist the prime movers
Transverse plane Made at right angles to the long axis of the body

Appendix A: Example Exercises
LOWER BODY
With Barbell
Back squat Lunges: Alt. walking Pitcher squat
Belt squat Diagonal Push press
Dead lift Forward Romanian dead lift
Dumbbell squat Lateral Single leg squat
Explosive calf raises Overhead Split squat
Front squat Reverse SB wall squat
Good mornings Wheel Staggered squat
Lateral squat Overhead squat Sumo squat
With Dumbbell
Front squat Pitcher squat Stiff-legged dead lift
Lateral lunge Romanian dead lift Split squat
Lunges Single leg squat Sumo squat
Lateral squat Sitting calf raises
Other
Glute Ham raise Leg curl: MB Partner glute/ham raise
Hip abductor: cables/floor Leg curl: SB SB/bench hip lift
Hip adductor: cables/floor Leg curl: standing SB hip hike
Hip extension: cable Lunge w/ press Squat hold w/out weight
Hip flexion: cable Lunge w/ twist Wall sit w/ & w/out weight

UPPER BODY
ARMS BACK SHOULDERS
Bicep curl BB Bent-over row Arnold press
Forearm curl Chin-ups Bent arm raise
Hammer curl DB Bent-over row DB shoulder press
Reverse curl Pull down Front press
Skull crusher Pull over Front raise
Tricep bench dips Pull-up Lateral raise
Tricep extension Scorpions (cable) Military press
Tricep kickback Seated row Overhead press
Shrugs Push press
Straight arm Lat. pull down Reverse fly
DUMBBELL Upright row Shrugs
Flat bench Straight arm plate rotation
Flat bench fly OTHER CHEST
Incline bench Cable fly Bench press
Incline bench fly Cable scoops Close grip bench press
Pull over Dips Decline press
Push-ups Push-ups Incline press
Push-ups with row Unstable surface push-ups
CORE EXERCISES—WITH EQUIPMENT

Ab wheel Hanging gorilla SB ab roll out
Cable crunch Hanging leg lower/knee raises SB crunch
Cable twists/chops MB circuit SB knee tucks: oblique
Decline sit-up w/MB toss MB plyo pullover SB knee tucks, straight
Decline sit-up w/oblique toss Off-bench oblique SB kneeling balance
Diagonal plate chops Sitting plate/MB twist SB Russian twist
Figure 8s Standing barbell twist Woodchoppers
LOWER BACK
Back extension Hyper hold Suspended superman
Back extension w/twist Reverse hyper

CORE EXERCISES—NO EQUIPMENT

90/90 crunches Leg lowers, alternating Plank holds
100s Leg lowers, decline bench Toe touches
Dead bug Leg lowers, floor V-ups
Draw-ins Leg lowers, off-bench V-ups, short
Flutter kicks Oblique bridge dips V-ups, side-lying
Half-dead bug Oblique heel touches Windmills
Hip-ups
LOWER BACK
Lying back extension Quadrupeds Superman
Lying back extension w/twist Scorpions Swimmers
Lying opposites
PLYOMETRICS
Box jump MB rotational toss Scissor jumps
Burpees MB scoop toss, overhead Skater jumps
Dot drills MB scoop toss, underhand Split jumps
Explosive box step ups MB slams Squat jumps
Hurdle hops & jumps Pike jumps Star jumps
Lateral lunge thrust Plyo pullovers Tuck jumps
Line jumps & hops Prisoner squat jumps Vertical jumps
Long jumps Quadrants XC Skier jumps
MB chest pass & sprint
Plyometric—Olympic Lifts
Clean & jerk Snatch (Power jerk) DB snatch/clean

PREHAB/REHAB EXERCISES
ROTATOR CUFF / SCAPULAR
Clock walks Internal rotation Scarecrow
D1/D2 MB wall dribble Shoulder burn circuit
Empty can Rotational push-up reaches Y, T, W, L
External rotation Scapula push-up
ANKLE PREHAB
Bongo board balance Theraband alphabet Theraband internal
Dynadisk/airex/foam roller bal. Theraband external Toe/heel taps
KNEE REHAB/PREHAB
¼ Squat Box jump ups Lateral TKE
Anterior lunge reach Box jump offs

Appendix B: Example Workout
Sample Circuit Template

1-3 sets
8 -15 separate exercises
Alternate between upper body, lower body, speed, agility, power
Work period = 30 - 60 seconds
Rest period = 20 – 60 seconds
Traditional Circuit Example

3 Sets of Each Exercise, 20 Reps Each - Continuous
Lunges-front/side
Abdominal crunches
Mountain climbers
Oblique crunches
Six-count bodybuilders
Back extensions
Push-ups

Strength/Cardio Circuit Example - 1 Minute per Station

Squat jumps Lateral squats
Jump rope Flutter kicks
Monkey squats Harness pull
Jumping jacks Human T-bar
Steam engines 8-count bodybuilders
Dive bombers Hurdles over rifles
Run around helmets Flutter kicks-prone
Push-ups Dips
Station 1
Station 2 Do 1 to 2 Station 8
complete rotations
Move immediately from
Station 3 station to station Station 7
30 second minimum
Station 4 Station 6
Station 5

Agility and Core Circuit Example

Station Exercise Example Time
Dynamic Warm-up Easy Jog 5
Agility Forwards/Backwards Jog 2
Core V-Ups 1
Agility Side Shuttle 2
Core Side Plank 1
Agility Speed Skaters 2
Core Back Extension 1
Agility M-Drill 2
Workout Template
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Dynamic Rest X X X X X Rest
Warm-up
Muscular Rest Rest X Rest X Rest Rest
Strength or
Endurance
Speed/Agility Rest X Rest Rest Rest X Rest
Plyometrics Rest X Rest Rest Rest X Rest
Cardio Rest X Rest X Rest X Rest
Core Rest X X X X X Rest
Cool Down/ Rest X X X X X Rest
Flexibility

Appendix C: Example Exercise Cards
Muscular Strength
Dynamic Warm Up and Endurance
 Jog (forward/backward)  Ammo can squat
 Forward lunge  Ammo can dead lift
 Side lunge  Single leg ammo can dead
 Reverse lunge lift
 Leg cradle  Ammo can overhead press
 Frankenstein  Ammo can woodchoppers
 High knees  Single leg squat
 Skip (height/distance)  Speed skater lunge
 Spiderman  Walking lunge-pack front
 50% sprint/75% sprint hold
 Knee hugs  Pack squat
 Inch worm  Push-ups
 Lunge with twist/reach  Pack push-up
 Monster walk  Pack curl
 Butt kicker  Buddy shoulder press
 Carioca  Buddy row
 Side-straddle hop  Buddy dip
 Back peddle  Fireman carry - 50 yards
 Side shuffle (L/R)
 Crab walk
 Bear crawl

Speed/Agility Plyometrics
 60-yard shuttle run  Prisoner squat jump
 Prone T-drill  Split squat jump
 Single leg hurdle jump-all  Box jump
directions  Clap push-up
 50-yard ammo can sprint  Burpees
 Agility ladder  Bounding
o 1 in, 1 out  Forward/backward hurdle jump
o 2 in, 2 out  Standing long jump
 M-drill  T push-up
 60-yard forward/backward  Tuck jump
shuttle  Star jump
 Carioca  Traveling push-up
 Pro agility drill  Hurdle jumps (side-to-side)
 Zigzag casualty drag  Vertical jump
 Backward skipping-20 yards  Eight-count body builder
 X-drill
 Box drill
 Goalie drill
 Attack and retreat
 150-yard shuttle
 Hour glass drill
 20-yard cone weave drill
 Chaos drill
 Vertical jump and go
 Push-up and go
 J Hook reverse sprint
 Combat glide shuffle
 Tall and fall
 Partner-resisted sprints

Core Workout Martial Arts Routines

 V-up The below routines are single
 Flutter kick integration exercise or can be
 Oblique crunches combined to conduct a cardio
 Mountain climbers circuit.
 Dead bug  Punches single / combinations
 Plank  Standing /ground elbows
 Side plank  Upper body strikes
 Standing /ground knees
 Rope climb
 Lower body strikes
 Crunches  Spin drills
 Bicycle crunches  Over and under
 Swimmers  Pummeling
 Monkey rolls variation
 Take down drill single and
double leg
 Shrimping
 Stand Up and base drill
 Buddy drills
 Bayonet drills
 Combat conditioning drills LZ
 Fartlek run
 Obstacle course
 Tactical measure drills

Cardio Cool Down/Flexibility

 Hill run  Neck pull
 CAS EVAC  Overhead tricep
 Obstacle course  Back shoulder
 K.E.M.S. run  Chest opener
 Individual/ability run  Lateral bend
 Last Marine up run  Cat/dog
 Run/swim/run  IT band
 Spartan run  Modified hurdler’s stretch
 20 & 20 run  Standing, side-lying quad
 Fartlek  Pigeon
 Martial arts cardio interval training  Modified cobra
 Standing, lying hamstring

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What are the five components of physical fitness according to the text?

What are the five components of physical fitness according to the text?

What principle outlines the categories of preparation needed by Marines to ensure they are physically ready for combat duty?

What principle outlines the categories of preparation needed by Marines to ensure they are physically ready for combat duty?

UNITED STATES MARINE CORPS

THE BASIC SCHOOL

Warrant Officer Basic Course

Combat Conditioning Concepts

Introduction The Marine Corps serves as the nation’s expeditionary

Importance Marine Corps Order 6100.13 states every Marine must be

This lesson covers the following topics:

2 Warrant Officer Basic Course

Learning Objectives Terminal Learning Objectives

TBS-COND-2101 Given Marines and individual field

Enabling Learning Objectives

TBS-COND-2101l Given individual field equipment and

TBS-COND-2101m Given individual field equipment and

TBS-COND-2101n Given individual field equipment and

TBS-COND-2101o Given an evaluation, identify the

TBS-COND-2101p Given an evaluation, identify the

TBS-COND-2101q Given an evaluation, describe the

TBS-COND-2101r Given an evaluation, identify the key

3 Warrant Officer Basic Course

Training for Performance

Components of Fitness. There are five components of physical fitness essential to

Table 1: Marine Corps Body Composition Standards

 Cardiovascular Fitness: Cardiovascular fitness refers to conditioning the heart

4 Warrant Officer Basic Course

o Increased cardio-respiratory endurance

Anaerobic conditioning consists of high intensity, intermittent bouts of exercise.

o Increased muscular strength

The ATP-PCR System: Adenosine Triphosphate (ATP) is the direct,

The Glycolytic/Anaerobic System: The energy from this system is obtained by

5 Warrant Officer Basic Course

Table 2: Energy Systems Comparison Chart

6 Warrant Officer Basic Course

 Muscular Endurance: Muscular endurance is the ability of a muscle group to

7 Warrant Officer Basic Course

 Flexibility: The final component of physical fitness is flexibility. Flexibility is the

 Frequency (F): How often?

 Intensity (I): How hard?

 Time (T): How long? (duration)

 Type (T): What activity? (method)

 Only progress one component at a time.

8 Warrant Officer Basic Course

Principles of Fitness. There are five principles inherent to developing a conditioning

 Overload: Increasing the resistance to movement, or the frequency or duration

 Progression: Progression permits the body’s conditioning to advance. This

 Individuality: Remember that because everyone is different, each person’s

 Recovery: The process of recuperation after physical conditioning is essential to

Periodization. Every useful conditioning program includes the process of variation to

9 Warrant Officer Basic Course

Functional Training. Functional training is a system of conditioning activities that are

Functional strength relates to training for performance and movements applicable to

Traditional training primarily incorporated running, standard weight lifting, basketball,

 Locomotion: Moving in any direction

 The Dynamic Warm-up: The dynamic warm-up includes integrated flexibility

10 Warrant Officer Basic Course

strengthened through these warm-up exercises. The selected exercises should