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Office of Work-Life Programs (CG-111) -
Coast Guard Athleticism Program


Coast Guard surveys reflect a clear demand for a product that would "eliminate the guesswork" in developing workout programs for members - a complete "balanced" and evidence-based workout combined into one training program. Feedback also indicated the desire for a resource that is easy to use, while being durable enough to function on operational platforms with typical space and equipment limitations.

Each program has been created using a combination of training components to make up a single training session or workout. The training components include:

  1. Pillar Preparation
  2. Elasticity
  3. Strength
  4. Energy System Development (ESD)
  5. Recovery

Each training component has a specific role within the program and, when combined, creates a well-rounded program to target injury prevention and operational performance improvement.

Pillar Preparation
The objective of "Pillar Preparation" is to prepare the body by stretching the muscles through dynamic ranges of motion required for the training session. Movement prep boosts heart rate, increases blood flow to the muscles, and increases the core temperature. This is accomplished by performing active dynamic stretches.

The objective of power is to train the body to produce the greatest possible force in the shortest possible amount of time in a controlled manner. Power is accomplished through proper instruction on full body kinetic chain movements utilizing a medicine ball.

The objective of strength training is to produce an increase in stabilization strength and maximal strength while reducing repetitive movement patterns and tissue overload. Strength is accomplished through utilizing heavier weights and less repetitions.

Energy System Development (ESD)
Energy System Development is a term replacing cardio respiratory training or "cardio". It is a more descriptive term because it breaks down the three energy systems that need to be developed appropriately for maximum performance. The three energy systems are:

The objective of "Recovery" is to improve and optimize mobility, balance, stability, and joint function while preventing injuries. Recovery, Prehab, and Rehab are accomplished through joint mobility stretching, muscle flexibility stretching and self myofascial release with a foam roller both before and after a training session. This is to improve muscle function and flexibility by decreasing the amount of adhesions (tight/sore spots) on the muscle fascia (outer layer of the muscle).

Last Modified 1/12/2016