The Army Training System - AskTOP

Progression and RecoveryOther important principles for avoidinginjury are progression and recovery.Programs that try to do too muchtoo soon invite problems. The dayafter a “hard” training day, if soldiersare working the same muscle groupsand/or fitness components, they shouldwork them at a reduced intensity tominimize stress and permit recovery.The best technique is to train alternatemuscle groups and/or fitnesscomponents on different days. Forexample, if the Monday-Wednesday-Friday (M-W-F) training objective isCR fitness, soldiers can do abilitygroup running at THR with some lightcalisthenics and stretching. If theTuesday-Thursday (T-Th) objectiveis muscular endurance and strength,soldiers can benefit from doing partner-resistedexercises followed by aslow run. To ensure balance andregularity in the program, the nextweek should have muscle enduranceand strength development on M-W-Fand training for CR endurance on T-Th. Such a program has variety,develops all the fitness components,and follows the seven principles ofexercise while, at the same time, itminimizes injuries caused by overuse.Leaders should plan PT sessions toget a positive training effect, not toconduct “gut checks.” They shouldknow how to correctly do all the exercisesin their program and teach theirsoldiers to train using good form tohelp avoid injuries.Key Points for SafetyDoing safe exercises correctly improvesa soldier’s fitness with a minimumrisk of injury.The following are key points for ensuringsafety during stretching andcalisthenic exercises:• Stretch slowly and without pain andunnatural stress to a joint. Usestatic (slow and sustained) stretchingfor warming up, cooling down,ballistic (bouncy or jerky) stretchingmovements.• Do not allow the angle formed bythe upper and lower legs to becomeless than 90 degrees when the legsare bearing weight.• A combination of spinal rotationand bending should generally beavoided. However, if done, useonly slow, controlled movementswith little or no extra weight.Leaders must be aware of the varietyof methods they may use to attaintheir physical training goals. Theunit’s Master Fitness Trainer is schooledto provide safe, effective training methodsand answer questions about trainingtechniques.CALISTHENIC EXERCISESThe following are some commoncalisthenic exercises.7-8