RECREATION & FITNESS

High Intensity Tactical Training (HITT)

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HITT OVERVIEW

The High Intensity Tactical Training (HITT) program's primary purpose is to enhance operational fitness levels and optimize combat readiness and resiliency for the United States Marine. While not directive in nature, HITT supports Commanders in their duties to optimize the combat readiness of their Marines. It complements other physical training Commanders/individual Marines utilize to obtain and maintain physical fitness. This comprehensive strength and conditioning program takes into consideration the physical demands of operational related activities in order to optimize physical performance while in combat. By implementing the latest cutting edge training methods and fundamental scientific principles, the HITT program focuses on enhancing athleticism for today's tactical athlete - The United States Marine. Emphasis of the HITT program is on key components with relation to superior speed, power, strength endurance and overall combat readiness while reducing the likelihood of injury and ensuring that all Marines are physically prepared for combat.

CONDITIONING LEVELS

This program is based on three modules of scalable physical conditioning. Each of the HITT modules: Athlete HITT, Combat HITT, and Warrior HITT contains 25 pre-designed work-outs with escalating level of physical demand and conditioning difficulties:

  • Athlete HITT develops basic strength and linear speed utilizing barbells, kettlebells, dumbbells, speed harnesses, resistance trainers and sleds.

  • Combat HITT develops functional strength and endurance utilizing suspension trainers, ammo cans, partner drills and incline endurance training.

  • Warrior HITT develops explosive power and agility utilizing Olympic lifts (OL), plyometrics, battle ropes, cones, hurdles and ladders.

 

TRAINING AND COMBAT PERFORMANCE FOCUS

The 4 major components of the HITT combat performance enhancement program include Active Dynamic Warm-Up, Strength and Power, Speed and Agility, and Flexibility and Core Stability. The HITT workout program can be customized and used by leaders or individual Marines as a training tool to plan and execute personal or unit's fitness training program, including pre-deployment, deployment, and post deployment. Users can integrate the ability to view videos that provide the proper execution of all exercises and movements in the program. The exercise videos are organized in the same three HITT categories and four areas of focus. These videos can be accessed through Exercises Video links.

 

PHYSICAL READINESS

There are many components which work to optimize a Marine's physical readiness. Included among these are; physical fitness, diet and nutrition, injury prevention, and fatigue management. The recommended balanced approach requires consideration of all four aspects of physical readiness for optimum performance gains and combat conditioning.

The High Intensity Tactical Training (HITT) Program is a comprehensive combat-specific strength and conditioning program that is essential to Marine's physical development, combat readiness, and resiliency. While not directive in nature, HITT supports Commanders in their duties to optimize the combat readiness of their Marines. It complements other physical training Commanders/individual Marines utilize to obtain and maintain physical fitness. This scalable program is designed on three levels of escalating conditioning difficulty. The program can be used by individual Marines or as a unit training tool to plan and execute unit's fitness training program for pre-deployment, deployment, and post deployment.

COMPONENTS OF HITT

Active Dynamic Warm-up
To minimize the risk of injury and maximize the training effect, all workouts should begin with a period of warm-up. A proper warm-up includes gradual movements and allows the muscular and neuromuscular system opportunity to reach training intensity without underworking or over-fatiguing muscles. Warm-ups increase the blood flow to the muscles and increase the body temperature. Warm-ups also stimulate the nervous system and increase mobility of the joints ad as a result reducing the risk of training injuries.

Core Stability and Flexibility
The core supports the spine and all movement of the body which includes the trunk. Core stability training targets muscles deep inside the abdomen which connect to the spine, pelvis, and shoulders. Core supports body movements that take place along three planes, in the forward and backward movements such as bicep curls, sit-ups, and back extensions; and in side-to-side movements such as side bends or lateral raises. Core is also supports movements that require rotation including movements such as floor to overhead diagonals with the arms holding a medicine ball. Physical performance is enhanced when a safe and effective flexibility training program is a part of the Marines' workout. A flexible joint can move through greater range of motion and reduces the risk of injury. Static stretching movements have also been proven to help reduce muscle soreness after exercise.

Speed, Agility, and Endurance
Examples of exercises that improve speed and agility include sprints, plyometrics, lower body weight lifting and strengths exercises. Progressive speed training has been shown to increase agility as well as jump height, jump power, jump length, squat strength, and sprint speed. Endurance training leads to increased strength and improved stamina. Marines can enhance their endurance though training such as long-distance running, swimming, foot marching, cycling, and low-weight and high-repetition strength training.

Strength and Power
The HITT Program strength and power training serves to increase explosive power, functional strength and muscular endurance for Marines. Employing a periodized, progressive strength training routine is an effective approach which helps Marines develop maximal strength and endurance gains. Olympic lift exercises like the clean and jerk, snatch, and dead lift support training for explosive power. These exercises enable muscles to reach maximum strength in short time. Power is also viewed as the product of strength and speed. Activities such as throwing, jumping, striking, and moving explosively from a starting position require power.


TRAINING MODULES OF HITT

Athlete HITT Module
Athlete HITT develops basic strength and linear speed utilizing barbells, kettlebells, dumbbells, speed harnesses, resistance trainers and sleds. This level is recommended for use during the pre-deployment period and during early phases of the post-deployment training period.

Combat HITT Module
Combat HITT develops functional strength and endurance utilizing suspension trainers, ammo cans, partner drills and incline endurance training. This level is recommended predominantly during the deployment training periods and is used periodically throughout the pre-deployment period in order to introduce and familiarize the Marine to this type of training prior to deployment.

Warrior HITT Module
Warrior HITT develops explosive power and agility utilizing Olympic lifts (OL), plyometrics, battle ropes, cones, hurdles and ladders. This level is recommended for use during the pre-deployment period and during late phases of the post-deployment training period.

 

HITT LOCATIONS

INSTALLATION LOCATION Bldg # Phone #

Albany

Daniel's Family Fitness Center

814 Radford Blvd

229-639-6234

Lejeune

HITT CENTER*

Bldg 401

910-451-0122

Cherry Point

HITT CENTER*

Bldg 3471

252-466-1147

MCAS Beaufort

Beaufort Fitness Center

Bldg 408

843-228-7192

MCRD Parris Island

Parris Island Fitness Center

Bldg. 111

843-228-1579

New River

HITT CENTER*

Bldg. 4026

910-449 5854

Hawaii

Kaneohe Bay

Bldg 3037

808-254-7591

Iwakuni

IronWorks Bldg 1010 011-81-611-745-3910
Camp Pendleton

Paige Fieldhouse

Bldg 1110

760-725-6394

14 Area Fitness Center

Bldg 14013

760-725-5941

21 Area Fitness Center

Bldg 210750

760-725-2951

22 Area Fitness Center

Bldg 22160

760-725-3163

24 Area Fitness Center

Bldg 24079

760-763-1353

31 Area Fitness Center

Bldg 31601

760-725-2678

33 Area Fitness Center

Bldg 33402

760-725-8737

41 Area Fitness Center

Bldg 41315

760-725-2033

43 Area Fitness Center

Bldg 430320

760-725-3468

53 Area Fitness Center

Bldg 53302

760-725-7404

52 Area Fitness Center

Bldg 520415

760-725-7262

62 Area Fitness Center Bldg 620411 760-725-7421

MCLB Barstow

McCarver Center

Bldg 44

760-577-6898

MIRAMAR

HITT CENTER*

Bldg 2525

858-577-4128

Mountain Warfare Training Center

Lincoln Housing Fitness Center

Bldg 4049

760 932-1522

29 Palms

West Gym

Bldg 1518

760-830-6451

Yuma

Main Side Gym

Bldg 545

928-269-2727

Quantico

HITT CENTER*

Bldg 3117

703-784-2672

Eighth and I

The Annex

Bldg 25

202-433-4296

Henderson Hall

Smith Gymnasium

Bldg 27

703-614-7214

Camp Allen Hopkins Hall Gym Bldg MCA-603 757-445-2742
*Centers highlighted in yellow/asterisk are freestanding HITT Centers