The Army Training System - AskTOP

Key Points to EmphasizeSome key points to emphasize whendoing resistance training tire as follows● Train with a partner if possible,This helps to increase motivation,the intensity of the workout, andsafety,● Always breathe when lifting. Exhaleduring the concentric (positive] phaseof contraction, and inhale duringthe eccentric (negative) phase,● Accelerate the weight through theconcentric phase of contraction,and return the weight to the startingposition in a controlled mannerduring the eccentric phase,● Exercise the large muscle groupsfirst, then the smaller ones.● Perform all exercises through theirfull range of motion. Begin from afully extended, relaxed position (prestretched),and end the concentricphase in a fully contracted position,● Always use strict form. Do nottwist, lurch, lunge, or arch thebody, This can cause serious injury.These motions also detractfrom the effectiveness of the exercisebecause they take much of thestress off the targeted muscle groupsand place it on other muscles.● Rest from 30 to 180 seconds betweendifferent exercises and setsof a given exercise.● Allow at least 48 hours of recoverybetween workouts, but not morethan 96 hours, to let the body recoverand help prevent over trainingand injury.● Progress slowly, Never increase theresistance used by more than 10percent at a time.● Alternate pulling and pushing exercises.For example, follow tricepsextensions with biceps curls.● Ensure that every training programis balanced. Train the whole body,not just specific areas. Concentratingon weak areas is all right, butthe rest of the body must also betrained.Exercise ProgramsWhen developing strength programsfor units, there are limits to the type oftraining that can be done. The availabilityof facilities is always a majorconcern. Although many installationshave excellent strength-training facilities,it is unreasonable to expect thatall units can use them on a regularbasis. However, the development ofstrength does not require expensiveequipment. All that is required is forthe soldier, three times a week, toprogressively overload his muscles.TRAINING WITHOUT SPECIALEQUIPMENTMuscles do not care what is supplyingthe resistance. Any regular resistanceexercise that makes the musclework harder than it is used to causes itto adapt and become stronger. Whetherthe training uses expensive machines,sandbags, or partners, the result islargely the same.Sandbags are convenient for traininglarge numbers of soldiers, as theyare available in all military units. Theweight of the bags can be varieddepending on the amount of fill.Sandbag exercises are very effective instrength-training circuits. Logs, ammoboxes, dummy rounds, or other equipmentthat is unique to a unit can alsobe used to provide resistance for strengthtraining. Using a soldier’s own bodyweight as the resistive force is anotherexcellent alternative method of strengthtraining. Pull-ups, push-ups, dips, situps,and single-leg squats are examplesof exercises which use a person’s bodyweight. They can improve an untrainedsoldier’s level of strength.Partner-resisted exercises (PREs) areanother good way to develop muscularstrength without equipment, especiallywhen training large numbers of soldiersat one time. As with all training,safety is a critical factor. Soldiersshould warm up, cool down, and followthe principles of exercise previouslyoutlined.3-12