The Army Training System - AskTOP

performer by restricting the numberof repetitions he may do. Instead, soldiersat all levels of fitness can individuallydo the number of repetitionsthey are capable of and thereby besure they obtain an adequate trainingstimulus.In this FM, timed sets will beapplied to improving soldier’s sit-upand push-up performance. (See Figures3-2 and 3-3. ) Many differentbut equally valid approaches can betaken when using timed sets to improvepush-up and sit-up performance.Below, several of these will begiven.It should first be stated that improvingsit-up and push-up performance,although important for the APFT,should not be the main goal of anArmy physical training program. Itmust be to develop an optimal level ofphysical fitness which will help soldierscarry out their mission duringcombat. Thus, when a soldier performsa workout geared to developmuscle endurance and strength, thegoal should be to develop sufficientstrength and/or muscle endurance inall the muscle groups he will be calledupon to use as he performs his mission.To meet this goal, and to be assuredthat all emergencies can be met, atraining regimen which exercises allthe body’s major muscle groups mustbe developed and followed. Thus, asa general rule, a muscle endurance orstrength training workout should notbe designed to work exclusively, orgive priority to, those muscle groupsworked by the sit-up or push-up event.For this reason, the best procedureto follow when doing a resistanceexercise is as follows. First, perform aworkout to strengthen all of the body’smajor muscles. Then, do timed sets toimprove push-up and sit-up performance.Following this sequence ensuresthat all major muscles are worked. Atthe same time, it reduces the amount oftime and work that must be devoted topush-ups and sit-ups. This is becausethe muscles worked by those two exerciseswill already be pre-exhausted.The manner in which timed sets forpush-ups and sit-ups are conductedshould occasionally be varied. Thisensures continued gains and minimizesboredom. This having been said, hereis a very time-efficient way of conductingpush-up/sit-up improvement.Alternate timed sets of push-ups andtimed sets of sit-ups with little or notime between sets allowed for recovery.In this way, the muscle groupsused by the push-up can recover whilethe muscles used in the sit-up areexercised, and vice versa. The followingis an example of this type ofapproach:Figure 3-23-8