The Army Training System - AskTOP

If all soldiers exercise at the sametime, the above activity can be finishedin about 3.5 minutes. As the soldiers’levels of fitness improve, the difficultyof the activity can be increased. Thisis done by lengthening the time periodof any or all timed sets, by decreasingany rest period between timed sets, byincreasing the number of timed setsperformed, or by any combination ofthese.To add variety and increase theoverall 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, andso forth) can be done. When performingthis type of workout, pay attentionto how the soldiers are responding, andmake adjustments accordingly. Forexample, the times listed in the chartabove may prove to be too long or tooshort for some soldiers. In the sameway, because of the nature of the situp,it may become apparent that somesoldiers can benefit by taking slightlymore time for timed sets of sit-upsthan for push-ups.When using timed sets for push-upand sit-up improvement, soldiers canalso perform all sets of one exercisebefore doing the other. For example,several timed sets of push-ups can bedone followed by several sets of situps,or vice versa. With this approach,rest intervals must be placed betweentimed sets. The following example canbe done after the regular strengthworkout and is reasonable startingroutine for most soldiers.During a timed set of push-ups, asoldier may reach temporary musclefailure at any time before the set isover. If this happens, he shouldimmediately drop to his knees andcontinue doing modified push-ups onhis knees.Finally, as in any endeavor, soldiersmust set goals for themselves. Thisapplies when doing each timed set andwhen planning for their next andfuture APFTs.Major Muscle GroupsIn designing a workout it is importantto know the major muscle groups,where they are located, and their primaryaction. (See Figure 3-4.)To ensure a good, balanced workout,one must do at least one set ofexercises for each of the major musclegroups.Figure 3-33-9