Resources

A high intensity cardiovascular interval workout that can be completed in as little as 12 minutes.
This program focuses on the major lifts and developing total body strength. You will need a bench, barbell, and plates.
Every AFD cadet receives this manual covering basics of injury prevention, nutrition, and other fitness information.
Foam rolling routine to loosen muscles in the upper and lower back.
Information on how to schedule a DEXA body composition scan with the Fitness Institute of Texas.
A total body workout routine that can be done anytime and anywhere with no equipment needed.
The Cooper Walk/Run Test is a method of assessing aerobic fitness and requires only a stopwatch and standard running track
Recovery workout for dehydrated cadets
DEXA Scans for Body Composition
A 10-minute workout to stretch and strengthen the hips
Loosen up the hips and restore range of motion for squats, deadlifts, etc.

How to use the Spirit rower

A 12-week program to build strength in the 4 main lifts (squat, deadlift, overhead press, bench press)
Relieve tension in the IT bands, quadriceps, hamstrings, and calves.
Use a lacrosse ball to massage out knots in the muscles in the lower body.
Calculate METS and VO2 max for the WFI Fitness Assessment treadmill test.
Workouts to help you build up to swimming either a half-mile or a full mile without stopping.
Prevention and rehab
Rowing machine workouts that can be adapted to any fitness level
Preventiona and rehab
How to use a foam roller to loosen the muscles surrounding the shoulder.

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