The Army Training System - AskTOP

Whichever RM range is selected,the soldier must always strive to overloadhis muscles. The key to overloadinga muscle is to make that muscleexercise harder than it normally does.An overload may be achieved by anyof the following methods:• Increasing the resistance.• Increasing the number of repetitionsper set.• Increasing the number of sets.• Reducing the rest time betweensets.• Increasing the speed of movementin the concentric phase.(Good form is more important thanthe speed of movement.)• Using any combination of the above.PROGRESSIONWhen an overload is applied to amuscle, it adapts by becoming strongerand/or by improving its endurance.Usually significant increases in strengthcan be made in three to four weeks ofproper training depending on the individual.If the workload is not progressivelyincreased to keep pace withnewly won strength, there will be nofurther gains. When a soldier can correctlydo the upper limit of repetitionsfor the set without reaching musclefailure, it is usually time to increasethe resistance. For most soldiers, thisupper limit should be 12 repetitions.For example, if his plan is to do 12repetitions in the bench press, thesoldier starts with a weight that causesmuscle failure at between 8 and 12repetitions (8- 12 RM). He shouldcontinue with that weight until he cando 12 repetitions correctly. He thenshould increase the weight by about 5percent but no more than 10 percent.In a multi-set routine, if his goal is todo three sets of eight repetitions of anexercise, he starts with a weight thatcauses muscle failure before he com -pletes the eighth repetition in one ormore of the sets. He continues to workwith that weight until he can completeall eight repetitions in each set, thenincreases the resistance by no morethan 10 percent.SPECIFICITYA resistance-training program shouldprovide resistance to the specific musclegroups that need to be strengthened.These groups can be identified bydoing a simple assessment. The soldierslowly does work-related movementshe wants to improve and, at the sametime, he feels the muscles on each sideof the joints where motion occurs.Those muscles that are contracting orbecoming tense during the movementare the muscle groups involved. If thesoldier’s performance of a task is notadequate or if he wishes to improve,strength training for the identifiedmuscle(s) will be beneficial. To improvehis muscular endurance andstrength. in a given task, the soldiermust do resistance movements that areas similar as possible to those of doingthe task. In this way, he ensuresmaximum carryover value to his soldieringtasks.REGULARITYExercise must be done regularly toproduce a training effect. Sporadicexercise may do more harm than good.Soldiers can maintain a moderate levelof strength by doing proper strengthworkouts only once a week, but threeworkouts per week are best for optimalgains. The principle of regularity alsoapplies to the exercises for individualmuscle groups. A soldier can work outthree times a week, but when differentmuscle groups are exercised at eachworkout, the principle of regularity isviolated and gains in strength areminimal.Exercise must be doneregularly to produce atraining effect.3-4