10MDUnbreakableWarrior

10MDUnbreakableWarrior Hit "Learn More." 10MD UWP is a Fort Drum installation-wide initiative to bring about the highest levels of fitness and readiness to the division.
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Hit the "LEARN MORE BUTTON" For a long time, we have known that overuse musculoskeletal injuries are the primary cause of lost duty days and holding Soldiers back from deploying. Nevertheless, we continued to train the same way and thus perpetuated the problem. However, now is the time for positive change. We have learned from our mistakes and are ready to improve the way we train ourselves and our Soldiers. Therefore, through a collaborative effort between Army researchers, Commanding Generals, the Division Surgeon cell, Physical Therapists, Occupational Therapists, Nutritionists, and the Mountain Athlete Warrior program facilitators, the 10th Mountain Division created the UNBREAKABLE WARRIOR policy. There is one primary objective of this policy - improved READINESS. There are two primary means to facilitate this end: (1) injury prevention and (2) a more systematic and effective approach to rehabilitation. In other words, injure fewer Soldiers and return already injured Soldiers to the fight sooner. Click on the link for access to some of the 10th Mountain Division's portal documents, which include: (1) the Unbreakable Warrior's standard operating procedures (SOP), (2) sample Physical Readiness Training (PRT) training calendars, (3) Reconditioning PRT guidelines and documents, (4) Army Body Composition Program (ABCP) documents, (5) Nutrition guidelines, (6) a field training exercise regimen, (7) medical provider guidelines for writing appropriate musculoskeletal profiles, and (8) specific physical training guidelines. Implementation of these documents is key to the success of the Unbreakable Warrior policy and ultimately to the readiness of our Division. Our aim is to provide Leaders and Soldiers with easy access to empowering and educational resources on health/wellness, fitness, and proper training so that we can all work together to create the highest levels of readiness possible within the 10th Mountain Division (LI) and beyond. Climb to Glory!

Operating as usual

You're in the interior of Alaska. It's been -20 to -40 degrees for over a month, and there's finally a couple days of ab...
02/21/2020

You're in the interior of Alaska. It's been -20 to -40 degrees for over a month, and there's finally a couple days of above zero degree weather. It's time to train. It's time to conduct a diagnostic ACFT but the weights and equipment that have been stored outside in a connex are frozen - literally. What do you do? Do you make excuses and walk away? Do you feel sorry for yourself and put forth less than your best effort? Fellow Soldiers and Arctic Warriors of 1/25 SBCT "Arctic Wolves" and Bassett Army Community Hospital Fort Wainwright in U.S. Army Alaska deal with this often. They find ways to get the job done, despite the extreme cold temperatures. Solution? Move the weights and equipment inside a heated hanger or appropriate space. Perform a dynamic warm-up and before you know it, those frozen bars and plates will be thawed out! Then, execute the training.

#NoExcuses! #DoWork! #ArcticWarriors #ArcticTough #ClimbtoGlory #AmericasArcticWarriors #ArcticLeaders

Go Army! The new US Army Recruiting Command (USAREC)  U.S. Army Warrior Fitness #Team crushed it at the The Fittest Expe...
05/07/2019

Go Army! The new US Army Recruiting Command (USAREC) U.S. Army Warrior Fitness #Team crushed it at the The Fittest Experience in Austin, TX this past weekend! They had 5 qualifiers - 4 in the men's pro division and 1 in the master's division (ages 35-39). All performed very well and were competitive to the finish. CPT Chandler Smith, former West Point - The U.S. Military Academy wrestler, won 1st place in the men's pro division! Way to represent! Look for several of the Team's Athletes competing at the upcoming Granite Games in Minnesota and the elite Rogue Invitational in Ohio later this month. #ArmyStrong

The U.S. Army Warrior Fitness finished the weekend at The Fittest Experience in Austin, Texas, with a first place win for team member and U.S. Army armor officer Capt. Chandler Smith!

The #AWFT travels the country to compete and raise awareness about #USArmy careers and benefits. Physical fitness is instrumental to #ArmyReadiness, and these #Soldiers are fit to win!

U.S. Army Training and Doctrine Command

1-87s Team Apex presenting at the first ever 18th Airborne Corps Human performance symposium. Great job team.
04/29/2019

1-87s Team Apex presenting at the first ever 18th Airborne Corps Human performance symposium. Great job team.

Body building supplement could be bad for the brain: People taking the protein supplement L-norvaline should be aware of...
04/09/2019
Body building supplement could be bad for the brain: People taking the protein supplement L-norvaline should be aware of its potential for harm, scientists say

Body building supplement could be bad for the brain: People taking the protein supplement L-norvaline should be aware of its potential for harm, scientists say

L-norvaline is an ingredient widely used in body building supplements and is promoted as a compound that can boost workouts and aid recovery. Similar compounds have been linked to neurodegenerative diseases, and a study on human cells suggests L-norvaline may also cause damage to brain cells.

Arsenic, Lead Found in Popular Protein Supplements
12/28/2018
Arsenic, Lead Found in Popular Protein Supplements

Arsenic, Lead Found in Popular Protein Supplements

Some protein supplements have a high level of toxic heavy metals, according to a report from the Clean Label Project. Consumer Reports explains what you need to know.

Too fat to fight: Obesity hurts national security, study says
10/11/2018
Too fat to fight: Obesity hurts national security, study says

Too fat to fight: Obesity hurts national security, study says

A new report from an independent group of retired admirals and generals titled, “Unhealthy and Unprepared,” says obesity disqualifies 31 percent of young Americans from military service, up from 27 percent eight years ago.

08/30/2018

#ThrowdownThursday

If you are looking to incorporate some power into your workouts or just have some medicine balls lying around begging to be used, these videos are for you.

Name of the game is 'move heavy stuff fast' when talking power. What we see most of the time during unit PT is 'move light weight moderately quick'. We need to get out of this habit if we wish to become explosive.

Give them a try. Now is the time to familiarize yourself, if you haven't already, with the component of the new Army Combat Readiness Test. Power plays a role (as do medicine balls) so grab a med ball and get to work.

Train hard, Train smart, Train for the climb.

08/16/2018
Dynamic Warm-Up

#MovementPrep

If you are looking for new movements to add to your lower body/run warm-up routine give these a shot. Typically performed over a distance of 25 meters the intent is to begin preparing the lower body for higher intensity exercise.

These movements incorporate multiple joints requiring balance, stabilization, mobility, and a little strength.

A smart strength coach asked a great question the other day to an NCO he was observing..." why do you give your soldiers 5 minutes to 'stretch out on their own' after your organized warm up?" if it was a good warm-up they shouldn't need 5 minutes to do their own thing.

Also, a "warm-up" should do what its name implies. A good light sweat before you begin your primary activity is ideal. Get the blood flowing and train hard.

Be specific in your warm-ups. Spend time preparing the body regions that will be the focus of your workout during the warm-up. if it takes you 45min you're not being specific enough and/or lack progressively increasing intensity to achieve that light sweat.

Train with a purpose, train hard, train for the climb

#climbtoglory.

#WellnessWednesday A research article published last month describes the impact of cigarette smoking and fitness levels ...
08/15/2018
The Combined Effect of Cigarette Smoking and Fitness on Injury Risk in Men and Women. - PubMed - NCBI

#WellnessWednesday

A research article published last month describes the impact of cigarette smoking and fitness levels on sustaining an injury.

It is well-known cigarette use has a detrimental impact on the respiratory and vascular system, but it is now continuing to illustrate its significant effects on sustaining an injury to bone, muscle, tendon, ligament etc.

Bottom line the study indicate smokers have a 20-30% higher risk of becoming injured compared to their non-smoking counterparts.

It does not matter how fit the smoker is, you are negating the protective effect of exercise by choosing to smoke (Joe Camel doesn't care if you can run an 11 minute two mile or squat 2.5x your body weight)

Think about that the next time you find yourself in GNC searching for the best supplement to get those GainZ. The best thing you can do is stop smoking. The longer you can keep yourself healthy and injury free the longer you can train. If you train smart you can double down and reduce your risk of sustaining an injury when compared to your non-smoking and non-exercising counterparts.

Stop smoking, save money, buy good foods, train hard, prevent injury, set the stage for success.

#climbtoglory

https://www.ncbi.nlm.nih.gov/pubmed/30053170

Nicotine Tob Res. 2018 Jul 24. doi: 10.1093/ntr/nty155. [Epub ahead of print]

08/03/2018
Bottoms Up!

Bottoms-Up!

Single-arm bottom up #kettlebell overhead presses are a great alternative to both dumbbell and barbell overhead shoulder presses. By holding the kettlebell bottom up, you will force your #shoulder stabilizers (in this case your internal and external rotators) to turn on in order to keep the bottom steady. This can actually reduce your chances of getting shoulder impingement or pain when raising your arm overhead. This can be performed in half kneeling as depicted, or on both knees, sitting, or standing. Give it a shot!

#FortDrum #10MDUnbreakableWarrior #Bottomsup #InjuryPrevention #PerformTriad

Congratulations to CPT Shana Lilley. Guthrie PT clinic’s newest air assault graduate!!!!
07/27/2018

Congratulations to CPT Shana Lilley. Guthrie PT clinic’s newest air assault graduate!!!!

07/25/2018

#NoWeaknessWednesday.

If you're looking to incorporate some hamstring work into your warm-up movements, as a part of your "pre-hab", or you're coming off of a recent minor hamstring injury these exercises are a great option.

As you'll notice in the 'bridge roll-outs' a generally straight line is maintained from the head, shoulders, hips, and knees throughout the movement. It is executed in a slow and deliberate fashion with the emphasis placed on the "roll-out" portion of the movement.

For the Single leg RDL (with a slight variation by adding the rotation) you'll observe a generally straight line between the rear (elevated) ankle, hip, shoulder and arm.

To incorporate into a more dynamic warm up perform this movement, return to a standing position, take a step forward, and repeat.

Physical therapists and physical therapy techs/assistants from across the U.S. Army gather at JBSA Ft. Sam Houston Missi...
07/18/2018

Physical therapists and physical therapy techs/assistants from across the U.S. Army gather at JBSA Ft. Sam Houston Mission Training Complex on day one of the Forward Musculoskeletal #Readiness Course (FMRC). Here they will cover various topics from their experiences in #FORSCOM (namely brigade combat teams) and deployed settings to include: reconditioning Army Physical Readiness Training (PRT) Information, pain science, use of social media to promote PT services, injury prevention, flexibility/mobility, weight lifting, etc. Great discussions on day one to help with the readiness of our fighting force! Depicted below are photos of four for the core and hip stability drills exercise technique instruction.

Hot day today they got smoked
07/16/2018

Hot day today they got smoked

Today a group of DIV Soldiers got to experience the new ACFT as part of the Master Fitness Trainer course at Ft Drum. After an intense week of practical and didactic training these leaders will be back in their units ready to assist in planning quality physical training getting Soldiers Fit fo the Climb

Today a group of DIV Soldiers got to experience the new ACFT as part of the Master Fitness Trainer course at Ft Drum. Af...
07/16/2018

Today a group of DIV Soldiers got to experience the new ACFT as part of the Master Fitness Trainer course at Ft Drum. After an intense week of practical and didactic training these leaders will be back in their units ready to assist in planning quality physical training getting Soldiers Fit fo the Climb

The Army Combat Fitness Test (ACFT)will directly connect fitness with combat readiness for all Soldiers. This new test w...
07/13/2018
Army Combat Fitness Test set to become new PT test of record in late 2020

The Army Combat Fitness Test (ACFT)will directly connect fitness with combat readiness for all Soldiers. This new test will redefine how we train and prepare to conduct operations. Leaders NOW is the time to educate yourself on the coming changes. For more information check out the link or contact MAJ Jonathan Lesher the new DIV Physical Therapist in the DIV Surg office.

CTG!!!

Here are the details on the six events: https://go.usa.gov/xUWkt

FORT EUSTIS, Va. -- Army senior leaders have approved a new strenuous fitness test designed to better prepare Soldiers for combat tasks, reduce injuries and lead to ample cost savings across the service.

Today NCOs from 10th Mountain Div (LI) received excellent instruction on PRT programming and exercise selection and scal...
06/27/2018

Today NCOs from 10th Mountain Div (LI) received excellent instruction on PRT programming and exercise selection and scalability from 1BCT Physical Therapist CPT Dan Lilley as part of the week long Mountain Athlete Warrior Program (MAW). Want to be a leader and take your unit’s PT program to the next level? Talk to your leadership today about attending! Make sure your team is “Fit for the Climb!!”

"If it ain't raining, you ain't training!" Newcomers to the 10th Combat Aviation Brigade stayed warm despite the cold, w...
06/15/2018

"If it ain't raining, you ain't training!" Newcomers to the 10th Combat Aviation Brigade stayed warm despite the cold, wet #FortDrum weather last week during a CSM-led workout. Select NCOs and two Guthrie Army Medical Clinic Fort Drum Medical Activity physical therapists participated and supervised to provide on-the-spot exercise technique corrections and injury prevention. Newcomers, welcome to the great North Country and the legendary 10th Mountain Division! #FlytoGlory!

"The 7th annual Strongest Warrior Competition: A non-sanctioned strongman competition will be held on June 9TH, 2018, op...
06/07/2018
Strongest Warrior Competition

"The 7th annual Strongest Warrior Competition: A non-sanctioned strongman competition will be held on June 9TH, 2018, open to the public. All proceeds raised go to support the The National Association of the 10TH Mountain Division's Fort Drum Chapter Wounded Soldiers and Adaptive Sports programs."

https://www.eventbrite.com/e/strongest-warrior-competition-registration-43577091253?aff=ebdssbdestsearch

The 7th annual Strongest Warrior Competition, a non-sanctioned strongman competition will be held on June 9TH, 2018, open to the public. All proceeds raised go to support the The National Association of the 10TH Mountain Divisions Fort Drum Chapter Wounded Soldiers and Adaptive Sports programs.

06/04/2018
The Prehab Guys

Another installment into the tendon rehab series! View the video for some 'pre-hab' ideas to maintaining good health in your Achilles tendon.

Running volume has increased recently with this nice north country weather. Do yourself a favor and show your achilles a little extra love.

These guys give a great synopsis in their write up on the difference in tendinosis and tendinitis for those of you interested. This is also where you will find your set and rep scheme for the demonstrated exercises.

#climbtoglory

https://www.facebook.com/ThePrehabGuys/videos/1707475065943394/

Episode 556:" Achilles Tendinosis Management" [get rid of your Achilles pain]
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Achilles tendinosis, different than Achilles tendonitis, is actually a degenerative condition in which the tendon shows NO SIGNS of inflammation and swelling. It's believed that tendinosis results as a failure of the tendon to respond to repetitive trauma overtime in which there is an imbalance between the body's ability to make new tendon cells vs degeneration of old tendon cells. The area where the pain is felt differentiates insertional (heel) vs mid-portion (middle of the tendon) Achilles tendinosis.
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When it comes to physical therapy management of Achilles Tendinosis, and program focused on progressive loading of the tendon, in addition to proximal glute/sore strengthening and heel cord stretching should be implemented. These exercises are just a sample of many that can be used in a comprehensive treatment program. Loading the tendon promotes tendon healing by essentially "re-injurying" the tendon and forcing the body to re-ignite the healing process. It's courter-intuitive at first, but the body is AMAZING at adapting to new stimuli and stresses, and by progressively overloading what the tendon can handle, we can tap into the body's amazing healing powers to "heal itself".
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If the tendon is extremely painful, first start with isometrics. There is a analgesic effect to contracting your muscles, similar to why it feels good to shake or rub your toe when you stub it. Next, transition into eccentric strengthening, which gets the benefit of also lengthening of the muscle-tendon unit and thus "stretching while strengthening". Next, move into any form of high-load exercises for the Achilles tendon regardless of concentric vs eccentric contraction. Remember, it’s the volume of load that is important and the use of certain types of muscle contractions is used in an attempt to bypass any pain with the exercises!
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Shoot for 3 sets of 15, to be performed everyday, of the eccentric calf raises to start out. If there is a bit of discomfort while doing it - it's fine. Tendinosis is one of the few conditions in which it's fine if there is a bit of discomfort as the tendon needs to be -

05/30/2018
2nd Brigade Combat Team, 10th Mountain Division

Excellent clip put together by the public affairs office of 2nd Brigade Combat Team, 10th Mountain Division on #readiness, #resiliency and the UnbreakableWarrior program! Bottom line: it's a TEAM effort! After an injury, a #Soldier must have the desire and the commitment to get back in the fight and help complete the mission. Then, he/she must put in the effort to recover (proper activity/rehabilitation, diet/nutrition, and sleep). This creates a solid INTERNAL healing environment. Simultaneously, the leaders, teammates, and medical providers must be creating an optimal EXTERNAL healing environment through proper diagnosis, treatment, coaching, encouragement, and resource allocation. Together we can! Together we must! One Team. One Fight. #ClimbtoGlory!

#ReadyandResilient #10MDUnbreakableWarrior #WarriorEthos

#Leaders, #Soldiers, and medical professionals working as one #team is how the #UnbreakableWarrior Program gets our #warriors back #intothefight.

#Resilience #recovery #rehabilitate #recondition #reintegrate 10MDUnbreakableWarrior 10th Mountain Division XVIII Airborne Corps U.S. Army Forces Command (FORSCOM) U.S. Army 2-14 Infantry "Golden Dragons"

05/25/2018

Happy Friday!

With the holiday weekend upon us, consider these facts about sleep and alcohol, especially if you plan to do the Murph challenge.

#Sleep and #gainz. Your body does the most healing and restoration during sleep. During the 7th-9th hours of sleep, your body releases peak amounts of Testosterone and Growth Hormone. Both are crucial in building/repairing muscle and healing musculoskeletal injuries.

#Sleep and #alcohol. Ever wake up after a night of drinking feeling like you need to sleep the rest of the day (and not just because you’re hungover)? While alcohol makes it easier to “pass out”, it does not result in quality sleep. In fact, if you’ve had a lot to drink, you are more unconscious than you are asleep, and your body does not reap the same restorative benefits. Limit your alcohol intake to a couple drinks to mitigate the effects.

Have a safe and happy Memorial Day! 🇺🇸🇺🇸🇺🇸

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