4th Medical Group exercise physiologist boosts NC State ROTC cadets’ fitness to top five in nation

  • Published
  • By Airman 1st Class Shawna L. Keyes
  • 4th Fighter Wing Public Affairs
SEYMOUR JOHNSON AIR FORCE BASE, N.C. --  The story of Air Force ROTC Detachment 595's meteoric rise to the precipice of physical excellence began in the summer of 2013 during a Physical Training Leader class lead by Joseph Gonzalez, 4th Medical Group exercise physiologist.

Tech. Sgt. Matthew Krizmanich, Det. 595 NCO in charge of knowledge operations, was in attendance for the PTL class, and thoroughly impressed with Gonzalez's training, asked the PTL fitness instructor if he could apply the principles to the ROTC program at North Carolina State University.

The detachment was sixth in the region for their average Physical Fitness Assessment scores and 39th in the nation.

In the fall semester of 2013, Gonzalez spoke to more than 150 cadets. After giving only one presentation to the cadets on the mechanics of running, Det. 595 rose from sixth to first in the region. Needless to say, Gonzalez was invited back to talk to the cadets in the spring semester of 2014.

Since the cadets had the running portion under control, Gonzalez adjusted his advice.

"I figured there was no need to talk about the mechanics of running again," said Gonzalez. "The cadets just needed to maintain their success. I pushed incorporating strength training in the gym and applying it to functional movement patterns."

After his second visit, the cadets catapulted themselves from 39th in the nation to the top five for PFA scores.

"The cadets really enjoy Gonzalez's presentations," said Krizmanich. "He relates with the cadets and motivates them. They're always asking when he's coming back out to talk to them and give tips to better themselves."

The dedication towards improving their fitness was a major factor in the cadet's overall improvement, said Krizmanich.

"This is a prime example of handing someone an ingredients list and being able to make a cake out of it," said Gonzalez. "I armed them with knowledge and they ran with it. The presentation isn't what made the cadets successful; it was their hard work, determination and sweat that made it work. I just gave them the formula."

Gonzalez noted everyone has the same 24 hours everyday, and in the military it's not just about doing your job, it's also about staying physically fit.

There are two important training techniques Gonzalez has to improve running.

"Get your glutes strong by doing barbell hip thrusts, glute bridges, heavy kettlebell swings, squats, deadlifts and lunges," he said. "And stop running for distance. Run for time. The goal is to traverse 2,400 meters in a certain time, not run a 10K to see if you can do it. Set a speed for your body then increase the distance over time to get used to that pace."

Gonzales stressed that strength training should incorporate as many muscles as possible for each movement. And for those would-be fitness professionals, he discourages fitness amateurs from thinking they know everything.

"Strength training should be performed full body," he said. "Never train only one body part a day. Secondly, don't think you know it all. Stop with the 'bro-science.' Even I have a coach to review my technique and give feedback so I don't hurt myself. When you assess yourself, you're extremely biased."

Most importantly, Gonzalez added one final guideline to help improve physical fitness scores.

"Don't be a 'yo-yo' Airman," he said. "Training year round is far easier than training three weeks prior to your test. It's hard to achieve a goal, but easy to maintain one. Put in the work year-round and it will decrease the injuries commonly seen when 'cramming' for your PT test.

"You only get out of your fitness what you put into it," Gonzalez added. "The cadets put in the time at the gym and that propelled them in their PFA scores."

For more information on fitness training, call the Health and Wellness Center at (919) 722-0407.