Program Description
These Fitness Work-out sheets are designed to be implemented on a workout plan A
followed the next day by a workout plan B. Workout A will focus on lower body
strength and endurance while workout plan B will focus on upper body strength
and endurance. Both days incorporate some abdominal work. Remember it is
important to maintain a period of recovery for the abdominal muscles. Trying to
overachieve early in a workout program can lead to injury. The reason there is a
range within the abdominal exercises is to promote recovery. If you are
providing yourself adequate time to recover, over time you should see your
abilities increasing.
The cardiorespiratory workouts need to be included into the program. If the
program selected is exclusively running (e.g. group run, fartlek, or interval)
it should replace the A workout plan. However, if you choose a guerrilla or
grass drill workout plan it could substitute for either the A or the B Workout
plan. The minimum frequency of cardiorespiratory workouts is two to three per
week. For borderline runners the number of workouts may be as high as three to
five per week and may consist of a combination of intervals, grass, and
guerrilla drills. The determining factor for the intensity and frequency of
cardiorespiratory training will depend on the ability and fitness level of the
cadet and the intensity of the workout.
For some reason if you miss A workout then the next workout would be the A
workout. In a week you should expect to do a total of six workouts per week.
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