| SPECIFICITY
A resistance-training program should provide resistance to the specific muscle
groups that need to be strengthened. These groups can be identified by doing a
simple assessment. The soldier slowly does work-related movements he wants to
improve and, at the same time, he feels the muscles on each side of the joints
where motion occurs. Those muscles that are contracting or becoming tense during
the movement are the muscle groups involved. If the soldier’s performance of a
task is not adequate or if he wishes to improve, strength training for the identified
muscle(s) will be beneficial. To improve his muscular endurance and strength.
in a given task, the soldier must do resistance movements that are as similar
as possible to those of doing the task. In this way, he ensures maximum carryover
value to his soldiering tasks. REGULARITY
Exercise must be done regularly to produce a training effect. Sporadic exercise
may do more harm than good. Soldiers can maintain a moderate level of strength
by doing proper strength workouts only once a week, but three workouts per week
are best for optimal gains. The principle of regularity also applies to the exercises
for individual muscle groups. A soldier can work out three times a week, but when
different muscle groups are exercised at each workout, the principle of regularity
is violated and gains in strength are minimal. RECOVERY
Consecutive days of hard resistance training for the same muscle group can be
detrimental. The muscles must be allowed sufficient recovery time to adapt. Strength
training can be done every day only if the exercised muscle groups are rotated,
so that the same muscle or muscle group is not exercised on consecutive days.
There should be at least a 48-hour recovery period between workouts for the same
muscle groups. For example, the legs can be trained with weights on Monday, Wednesday,
and Friday and the upper body muscles on Tuesday, Thursday, and Saturday.
Recovery is also important within a workout. The recovery time between different
exercises and sets depends, in part, on the intensity of the workout. Normally,
the recovery time between sets should be 30 to 180 seconds. BALANCE
When developing a strength training program, it is important to include exercises
that work all the major muscle groups in both the upper and lower body. One should
not work just the muscle groups in both upper body, thinking that running will
strengthen the legs.
Most muscles are organized into opposing pairs. Activating
one muscle results in a pulling motion, while activating the opposing muscle results
in the opposite, or pushing, movement. When planning a training session, it is
best to follow a pushing exercise with a pulling exercise which results in movement
at the same joint(s). For example, follow an overhead press with a lat pull-down
exercise. This technique helps ensure good strength balance between opposing muscle
groups which may, in turn, reduce the risk of injury. Sequence the program to
exercise the larger muscle groups first, then the smaller muscles. For example,
the lat pull-down stresses both the larger latissimus dorsi muscle of the back
and the smaller biceps muscles of the arm. If curls are done first, the smaller
muscle group will be exhausted and too weak to handle the resistance needed for
the lat pull-down. As a result, the soldier cannot do as many repetitions with
as much weight as he normally could in the lat pull-down. The latissimus dorsi
muscles will not be overloaded and, as a result, they may not benefit very much
from the workout.
The best sequence to follow for a total-body strength workout
is to first exercise the muscles of the hips and legs, followed by the muscles
of the upper back and chest, then the arms, abdominal, low back, and neck. As
long as all muscle groups are exercised at the proper intensity, improvement will
occur. VARIETY
A major challenge for all fitness training programs is maintaining enthusiasm
and interest. A poorly designed strength- training program can be very boring.
Using different equipment, changing the exercises, and altering the volume and
intensity are good ways to add variety, and they may also produce better results.
The soldier should periodically substitute different exercises for a given muscle
group(s). For example, he can do squats with a barbell instead of leg presses
on a weight machine. Also, for variety or due to necessity (for example, when
in the field), he can switch to partner-resisted exercises or another form of
resistance training. However, frequent wholesale changes should be avoided as
soldiers may become frustrated if they do not have enough time to adapt or to
see improvements in strength. Workout
Techniques
Workouts for improving muscular endurance or strength must
follow the principles just described. There are also other factors to consider,
namely, safety, exercise selection, and phases of conditioning. SAFETY
FACTORS
Major causes of injury when strength training are improper lifting
techniques combined with lifting weights that are too heavy. Each soldier must
understand how to do each lift correctly before he starts his strength training
program.
The soldier should always do weight training with a partner, or spotter,
who can observe his performance as he exercises. To ensure safety and the best
results, both should know how to use the equipment and the proper spotting technique
for each exercise.
A natural tendency in strength training is to see how much
weight one can lift. Lifting too much weight forces a compromise in form and may
lead to injury. All weights should be selected so that proper form can be maintained
for the appropriate number of repetitions.
Correct breathing is another safety
factor in strength training. Breathing should be constant during exercise. The
soldier should never hold his breath, as this can cause dizziness and even loss
of consciousness. As a general rule, one should exhale during the positive (concentric)
phase of contraction as the weight or weight stack moves away from the floor,
and inhale during the negative (eccentric) phase as the weight returns toward
the floor. EXERCISE
SELECTION
When beginning a resistance-training program, the soldier should
choose about 8 to 16 exercises that work all of the body’s major muscle groups.
Usually eight well-chosen exercises will serve as a good starting point. They
should include those for the muscles of the leg, low back, shoulders, and so forth.
The soldier should choose exercises that work several muscle groups and try to
avoid those that isolate single muscle groups. This will help him train a greater
number of muscles in a given time. For example, doing lat pulldowns on the “lat
machine” works the latissimus dorsi of the back and the biceps muscles of the
upper arm. On the other hand, an exercise like concentration curls for the biceps
muscles of the upper arm, although an effective exercise, only works the arm flexor
muscles. Also, the concentration curl requires twice as much time as lat pulldowns
because only one arm is worked at a time.
Perhaps a simpler way to select
an exercise is to determine the number of joints in the body where movement occurs
during a repetition. For most people, especially beginners, most of the exercises
in the program should be “multi-joint” exercises. The exercise should provide
movement at more than one joint. For example, the pull-down exercise produces
motion at both the shoulder and elbow joints. The concentration curl, however,
only involves the elbow joint. PHASES
OF CONDITIONING
There are three phases of conditioning: preparatory, conditioning,
and maintenance. These are also described in Chapter 1. Preparatory
Phase
The soldier should use very light weights during the first week
(the preparatory phase) which includes the first two to three workouts. This is
very important, because the beginner must concentrate at first on learning the
proper form for each exercise. Using light weights also helps minimize muscle
soreness and decreases the likelihood of injury to the muscles, joints, and ligaments.
During the second week, he should use progressively heavier weights. By the end
of the second week (4 to 6 workouts), he should know how much weight on each exercise
will allow him to do 8 to 12 repetitions to muscle failure. If he can do only
seven repetitions of an exercise, the weight must be reduced; if he can do more
than 12, the weight should be increased. Conditioning
Phase
The third week is normally the start of the conditioning phase
for the beginning weight trainer. During this phase, the soldier should increase
the amount of weight used and/or the intensity of the workout as his muscular
strength and/or endurance increases. He should do one set of 8 to 12 repetitions
for each of the heavy-resistance exercises. When he can do more than 12 repetitions
of any exercise, he should increase the weight until he can again do only 8 to
12 repetitions. This usually involves an increase in weight of about five percent.
This process continues indefinitely. As long as he continues to progress and get
stronger, he does not need to do more than one set per exercise. If he stops making
progress with one set of 8 to 12 repetitions per exercise, he may benefit from
adding another set of 8 to 12 repetitions on those exercises in which progress
has slowed. As time goes on and he progresses, he may increase the number to three
sets of an exercise to get even further gains in strength and/or muscle mass.
Three sets per exercise is the maximum most soldiers will ever need to do. Maintenance
Phase
Once the soldier reaches a high level of fitness, the maintenance
phase is used to maintain that level. The emphasis in this phase is no longer
on progression but on retention. Although training three times a week for muscle
endurance and strength gives the best results, one can maintain them by training
the major muscle groups properly one or two times a week. More frequent training,
however, is required to reach and maintain peak fitness levels. Maintaining the
optimal level of fitness should become part of each soldier’s life-style and training
routine. The maintenance phase should be continued throughout his career and,
ideally, throughout his life.
As with aerobic training, the soldier should
do strength training three times a week and should allow at least 48 hours of
rest from resistance training between workouts for any given muscle group. TIMED
SETS
Timed sets refers to a method of physical training in which as many
repetitions as possible of a given exercise are performed in a specified period
of time. After an appropriate period of rest, a second, third, and so on, set
of that exercise is done in an equal or lesser time period. The exercise period,
recovery period, and the number of sets done should be selected to make sure that
an overload of the involved muscle groups occurs.
The use of timed sets, unlike
exercises performed in cadence or for a specific number of repetitions, helps
to ensure that each soldier does as many repetitions of an exercise as possible
within a period of time. It does not hold back the more capable performer by restricting
the number
of repetitions he may do. Instead, soldiers at all levels of fitness
can individually do the number of repetitions they are capable of and thereby
be sure they obtain an adequate training stimulus.
In this FM, timed sets
will be applied to improving soldier’s sit-up and push-up performance. (See Figures
3-2 and 3-3. ) Many different but equally valid approaches can be taken when using
timed sets to improve push-up and sit-up performance. Below, several of these
will be given.
It should first be stated that improving sit-up and push-up
performance, although important for the APFT, should not be the main goal of an
Army physical training program. It must be to develop an optimal level of physical
fitness which will help soldiers carry out their mission during combat. Thus,
when a soldier performs a workout geared to develop muscle endurance and strength,
the goal should be to develop sufficient strength and/or muscle endurance in all
the muscle groups he will be called upon to use as he performs his mission. To
meet this goal, and to be assured that all emergencies can be met, a
training
regimen which exercises all the body’s major muscle groups must be developed and
followed. Thus, as a general rule, a muscle endurance or
strength training
workout should not be designed to work exclusively, or give priority to, those
muscle groups worked by the sit-up or push-up event.
For this reason, the
best procedure to follow when doing a resistance exercise is as follows. First,
perform a workout to strengthen all of the body’s
major muscles. Then, do
timed sets to improve push-up and sit-up performance. Following this sequence
ensures that all major muscles are worked. At
the same time, it reduces the
amount of time and work that must be devoted to push-ups and sit-ups. This is
because the muscles worked by those two exercises will already be pre-exhausted.
The manner in which timed sets for push-ups and sit-ups are conducted should occasionally
be varied. This ensures continued gains and minimizes boredom. This having been
said, here is a very time-efficient way of conducting push-up/sit-up improvement.
Alternate timed sets of push-ups and
timed sets of sit-ups with little or
no time between sets allowed for recovery. In this way, the muscle groups used
by the push-up can recover while the muscles used in the sit-up are exercised,
and vice versa. The following is an example of this type of approach:
If all soldiers exercise at the same time, the above activity can be finished
in about 3.5 minutes. As the soldiers’ levels of fitness improve, the difficulty
of the activity can be increased. This is done by lengthening the time period
of any or all timed sets, by decreasing any rest period between timed sets, by
increasing the number of timed sets performed, or by any combination of these.
To add variety and increase the overall effectiveness of the activity, different
types of push-ups (regular, feet-elevated, wide-hand, close-hand,
and so forth)
and sit-ups (regular, abdominal twists, abdominal curls, and so forth) can be
done. When performing this type of workout, pay attention to how the soldiers
are responding, and make adjustments accordingly. For example, the times listed
in the chart above may prove to be too long or too
short for some soldiers.
In the same way, because of the nature of the situp, it may become apparent that
some soldiers can benefit by taking slightly more time for timed sets of sit-ups
than for push-ups.
When using timed sets for push-up and sit-up improvement,
soldiers can also perform all sets of one exercise before doing the other. For
example,
several timed sets of push-ups can be done followed by several sets
of situps, or vice versa. With this approach, rest intervals must be placed between
timed sets. The following example can be done after the regular strength workout
and is reasonable starting routine for most soldiers.
During a timed set of
push-ups, a soldier may reach temporary muscle failure at any time before the
set is over. If this happens, he should immediately drop to his knees and continue
doing modified push-ups on his knees.
Finally, as in any endeavor, soldiers
must set goals for themselves. This applies when doing each timed set and when
planning for their next and future APFTs.
 Major
Muscle Groups
In designing a workout it is important to know the major
muscle groups, where they are located, and their primary action. (See Figure 3-4.)
To ensure a good, balanced workout, one must do at least one set of exercises
for each of the major muscle groups.
The beginning weight-training program shown at Figure 3-5 will work most
of the important, major muscle groups. It is a good program for beginners and
for those whose time is limited. The exercises should be done in the order presented.
The weight-training program shown at Figure 3-6 is a more comprehensive program
that works the major muscle groups even more thoroughly. It has some duplication
with respect to the muscles that are worked. For example, the quadriceps are worked
by the leg press/squat and leg extensions, and the biceps are worked by the seated
row, lat pull-down, and biceps curl. Thus, for the beginner, this program may
overwork some muscle groups. However, for the more advanced lifter, it will make
the muscles work in different ways and from different angles thereby providing
a better over-all development of muscle strength. This program also includes exercises
to strengthen the neck muscles. When doing one set of each exercise to muscle
failure, the average soldier should be able to complete this routine and do a
warm-up and cool-down within the regular PT time.
 Key
Points to Emphasize
Some key points to emphasize when doing resistance
training tire as follows:
• Train with a partner if possible, This helps
to increase motivation, the intensity of the workout, and safety,
• Always
breathe when lifting. Exhale during the concentric (positive] phase of contraction,
and inhale during the eccentric (negative) phase,
• Accelerate the weight
through the concentric phase of contraction, and return the weight to the starting
position in a controlled manner during the eccentric phase,
• Exercise
the large muscle groups first, then the smaller ones.
• Perform all exercises
through their full range of motion. Begin from a fully extended, relaxed position
(prestretched), and end the concentric phase in a fully contracted position,
• Always use strict form. Do not twist, lurch, lunge, or arch the body, This
can cause serious injury. These motions also detract from the effectiveness of
the exercise because they take much of the stress off the targeted muscle groups
and place it on other muscles.
• Rest from 30 to 180 seconds between different
exercises and sets of a given exercise.
• Allow at least 48 hours of recovery
between workouts, but not more than 96 hours, to let the body recover and help
prevent over training and injury.
• Progress slowly, Never increase the
resistance used by more than 10 percent at a time.
• Alternate pulling
and pushing exercises. For example, follow triceps extensions with biceps curls.
• Ensure that every training program is balanced. Train the whole body, not
just specific areas. Concentrating on weak areas is all right, but the rest of
the body must also be trained. Exercise
Programs
When developing strength programs for units, there are limits
to the type of training that can be done. The availability of facilities is always
a major concern. Although many installations have excellent strength-training
facilities, it is unreasonable to expect that all units can use them on a regular
basis. However, the development of strength does not require expensive equipment.
All that is required is for the soldier, three times a week, to progressively
overload his muscles. TRAINING
WITHOUT SPECIAL EQUIPMENT
Muscles do not care what is supplying the resistance.
Any regular resistance exercise that makes the muscle work harder than it is used
to causes it to adapt and become stronger. Whether the training uses expensive
machines, sandbags, or partners, the result is largely the same.
Sandbags
are convenient for training large numbers of soldiers, as they are available in
all military units. The weight of the bags can be varied depending on the amount
of fill. Sandbag exercises are very effective in strength-training circuits. Logs,
ammo boxes, dummy rounds, or other equipment that is unique to a unit can also
be used to provide resistance for strength training. Using a soldier’s own body
weight as the resistive force is another excellent alternative method of strength
training. Pull-ups, push-ups, dips, situps, and single-leg squats are examples
of exercises which use a person’s body weight. They can improve an untrained soldier’s
level of strength.
Partner-resisted exercises (PREs) are another good way
to develop muscular strength without equipment, especially when training large
numbers of soldiers at one time. As with all training, safety is a critical factor.
Soldiers should warm up, cool down, and follow the principles of exercise previously
outlined. PARTNER-RESISTED
EXERCISE
In partner-resisted exercises (PREs) a person exercises against
a partner’s opposing resistance. The longer the partners work together, the more
effective they should become in providing the proper resistance for each exercise.
They must communicate with each other to ensure that neither too much nor too
little resistance is applied. The resister must apply enough resistance to bring
the exerciser to muscle failure in 8 to 12 repetitions. More resistance usually
can and should be applied during the eccentric (negative) phase of contraction
(in other words, the second half of each repetition as the exerciser returns to
the starting position). The speed of movement for PREs should always be slow and
controlled. As a general rule, the negative part of each exercise should take
at least as long to complete as the positive part. Proper exercise form and regularity
in performance are key ingredients when using PREs for improving strength.
Following are descriptions and illustrations of several Pres. They should be done
in the order given to ensure that the exercising soldier is working his muscle
groups from the largest to the smallest. More than one exercise per muscle group
may be used. The PT leader can select exercises which meet the
unit’s specific
goals while considering individual limitations:
A 36-to 48-inch stick or bar
one inch in diameter may be used for some of the exercises. This gives the resister
a better grip and/or leverage and also provides a feel similar to that of free
weights and exercise machines.
    
   
TRAINING
WITH EQUIPMENT
Units in garrison usually have access to weight rooms with
basic equipment for resistance-training exercises. The exercises described here
require free
weights and supporting equipment. Although not shown below for
the sake of simplicity, all exercises done with free weights require a partner,
or spotter, to ensure proper form and the safety of the lifter.
Free-Weight
Exercises
     
Exercises
Performed with an Exercise Machine
If exercise machines are available,
the exercises described below are also good for strength training. All movements,
particularly during the eccentric (negative) phase of contraction, should be done
in a deliberate, controlled manner.
      
The following exercises can be performed to condition the muscles of the
midsection (erector spinae, rectus abdominus and external and internal obliques).
As the soldier becomes more conditioned on these exercises, resistance can be
added.
Exercise
Chart
The chart labeled Figure 3-5 will help the soldier select appropriate
exercises for use in developing a good muscular endurance and strength workout.
For example, if the soldier wants to develop his upper leg muscles, he has several
options. He may choose from the following: 1) PREs, concentrating on the split-
or single-leg squat; 2) exercises with equipment, doing free weight squats; or,
3) exercises with a machine, doing leg presses, leg curls, and leg extensions.
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