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29.04.2013

Army training workout plan, belly fat pills gnc - Plans Download

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Great job on your training and your PPPDR (that would be postpartum personal distance record)! The goal of the Army's physical fitness program is to improve each soldier's physical ability so he can survive and win on the battlefield. Commanders should not be satisfied with merely meeting the minimum requirements for physical training which is having all of their soldiers pass the APFT.
When planning a physical fitness program, the commander must consider the type of unit and its mission. Decrease the number of physical training injuries by 25 percent through properly conducted training. With the training objectives established, the commander and MFT are ready to find the unit's current fitness level and measure it against the desired level. By assessing the unit's fitness capabilities and comparing them to the standards defined in training objectives, leaders can determine fitness training requirements. The key to evaluating training is to determine if the training being conducted will result in improvements in physical conditioning. Yet another error is failing to strike a balance in a PT program between CR endurance training and muscular endurance and strength training.
The following sample program shows a commander's thought processes as he develops a 12-week fitness training program for his unit. Training requirements are determined by analyzing the training results and the data obtained from the unit assessment. Once all training requirements are identified, the next step is to use them to design fitness tasks which relate to the fitness objectives.
An example of designing fitness tasks is provided in Figure 10-3 by using the activities which might occur during one week of physical training.
The leader's tasks are to organize and supervise all strength- and muscle endurance-training sessions and CR training sessions so as to best meet all related fitness objectives.
High priority is given to training those muscles and muscle groups used in mission-essential tasks.
In a similar manner, the leader would ensure that the guidelines and principles outlined in this and earlier chapters are used to organize training sessions for improving CR endurance and flexibility. To have a good exercise program, the seven principles of exercise, described in Chapter 1, must be applied to all muscular endurance and strength training.
For example, if his plan is to do 12 repetitions in the bench press, the soldier starts with a weight that causes muscle failure at between 8 and 12 repetitions (8-12 RM). Consecutive days of hard resistance training for the same muscle group can be detrimental. There should be at least a 48-hour recovery period between workouts for the same muscle group. When developing a strength training program, it is important to include exercises that work all the major muscle groups in both the upper and lower body. The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs, followed by the muscles of the upper back and chest, then the arms, abdominal, low back, and neck. A major challenge for all fitness training programs is maintaining enthusiasm and interest.
Workouts for improving muscular endurance or strength must follow the principles just described.
Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. The soldier should always do weight training with a partner, or spotter, who can observe his performance as he exercises.
The soldier should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. As with aerobic training, the soldier should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group.
Timed sets refers to a method of physical training in which as many repetitions as possible of a given exercise are performed in a specified period of time.
It should first be stated that improving sit-up and push-up performance, although important for the APFT, should not be the main goal of an Army physical training program. In designing a workout it is important to know the major muscle groups, where they are located, and their primary action. Train with a partner if possible, This helps to increase motivation, the intensity of the workout, and safety. Allow at least 48 hours of recovery between workouts, but not more than 96 hours, to let the body recover and help prevent over training and injury. When developing strength programs for units, there are limits to the type of training that can be done.


Sandbags are convenient for training large numbers of soldiers, as they are available in all military units.
Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment, especially when training large numbers of soldiers at one time. If exercise machines are available, the exercises described below also good for strength training. The chart labeled Figure 3-5 will help the soldier select appropriate exercises for use in developing a good muscular endurance and strength workout. The Army's Basic Training Physical Fitness Test is a three-event physical performance test used to assess endurance.
The proposed tests, the Army Physical Readiness Test, or APRT, and the Army Combat Readiness Test, known as the ACRT, align with Army Physical Readiness Training outlined in Training Circular 3-22.20, which was implemented Army-wide last August providing exercises, drills and activities appropriate for various levels of physical fitness.
TRADOC is also recommending Soldiers take the ACRT, which incorporates warrior tasks and provides a more accurate assessment of the physical readiness training program and the Soldier's individual capability. The ACRT is designed to not only correlate with readiness training, but also to provide a more accurate picture of a Soldier's ability to perform Warrior Tasks and Battle Drills. The Army will begin pilot testing at approximately eight locations with multiple units in order to set standards.
Following the establishment of standards and a thorough review, likely lasting through the summer, the tests can then be approved for Army-wide execution. Individual tasks are activities that an individual soldier must do to accomplish the collective training task. Leader tasks are the specific tasks leaders must do in order for collective and individual training to take place.
Identifying the necessary equipment, facilities, and training aids during the planning phase gives the trainer ample time to prepare for the training.
They should also understand the objective of the training session and how it will help them improve their fitness levels. They evaluate how the training is performed by monitoring its intensity, using THR or muscle failure, along with the duration of the daily workout.
He based this on his unit's mission, training schedule, available resources, and on his commander's guidance and objectives. The next step is to compare this data to the standards identified in the training objectives. By accurately listing the fitness tasks that must be done and the resources required to do them, the subsequent step of developing a training schedule is greatly facilitated. This phase includes the evaluation of performance, assessment of capabilities, and feedback portions of the training management cycle.
When commanders use a systematic approach to develop training, the planning process bears sound results and the training will succeed. Actually, a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories.
Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. The recovery time between different exercises and sets depends, in part, on the intensity of the workout.
Each soldier must understand how to do each lift correctly before he starts his strength training program. When performing this type of workout, pay attention to how the soldiers are responding, and make adjustments accordingly.
Army Physical Fitness School, resulting in a recommendation to the Army for not just one, but two revised PT tests.
The ACRT will be executed in the Army Combat Uniform, Advanced Combat Helmet, and weapon, and includes a 400-meter run, hurdles, a high crawl, casualty drag, sprints, and several other movement drills. The test incorporates several exercises and drills from the physical readiness training circular and provides a testing environment similar to that on the battlefield. The pilot currently plans to align age categories for the test scores with the American College of Sports Medicine and Cooper Institute, broadening age categories to under 30, 30-39, 40-49, 50-59, and 60 and above, for both genders. Implementing the new tests is the final step in the Soldier Athlete initiative to better prepare Soldiers for strenuous training and the challenges of full-spectrum operations. The wise commander also uses his PT program as a basis for building team spirit and for enhancing other training activities.
Fitness tasks establish priorities, frequencies, and the sequence for training requirements. These will involve procuring resources, the setting up of training, education of individual soldiers, and the supervision of the actual training. The early identification and acquisition of resources is necessary to fully implement the training program.


When all soldiers must run at the same pace as with a unit run, many do not receive a training effect because they do not reach their training heart rate (THR).
To improve cardiorespiratory endurance, they must do ability-group runs, interval training, road marching, and they must calculate their THR and monitor THR when appropriate. The sand-bag lifting and weight training programs help develop muscular endurance and strength. Soldiers progress in their CR workout by increasing the time they spend at THR up to 30 to 45 minutes per session and by maintaining THR.
For strength and muscular endurance training the soldiers use weight circuits, sandbag circuits, and PREs.
With continued training, the greater the number of repetitions per set, the greater will be the improvement in muscle endurance and the smaller the gains in strength. Soldiers can maintain a moderate level of strength by doing proper strength workouts only once a week, but three workouts per week are best for optimal gains.
Strength training can be done every day only if the exercised muscle groups are rotated, so that the same muscle or muscle group is not exercised on consecutive days.
When planning a training session, it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). Although training three times a week for muscle endurance and strength gives the best results, one can maintain them by training the major muscle groups properly one or two times a week.
Instead, soldiers at all levels of fitness can individually do the number of repetitions they are capable of and thereby be sure they obtain an adequate training stimulus. Whether the training uses expensive machines, sandbags, or partners, the result is largely the same. It’s too bad that local barre studio is one that you didn’t love as that would be a great add for strength training! Training records and reports, as well as any previous ARTEP, EDREs, and so forth, can also provide invaluable information. They must be adjusted for real world constraints before they become a part of the training plan.
An example would be to conduct training to develop strength and muscular endurance utilizing a sandbag circuit.
The bottom line is that training programs must be developed using resources which are available. Such training defeats the concept of objective-based training and results in little benefit to soldiers. When they know why they are training in a certain way, they are more likely to wholeheartedly take part.
The least-fit soldiers of the unit may be at risk because they may be training at heart rates above their THR.
The program also trains cardiorespiratory endurance and flexibility, and warm-up and cool-down periods are included in every workout.
There should be at least a 48-hour recovery period between workouts for the same muscle groups.
To meet this goal, and to be assured that all emergencies can be met, a training regimen which exercises all be developed and followed. Logs, ammo boxes, dummy rounds, or other equipment that is unique to a unit can also be used to provide resistance for strength training. Army Physical Fitness School to revise not only how the Army conducts physical training, but also how it will evaluate a Soldier's physical capability. If the soldier's performance of a task is not adequate or if he wishes to improve, strength training for the identified muscle(s) will be beneficial.
A soldier can work out three times a week, but when different muscle groups are exercised at each workout, the principle of regularity is violated and gains in strength are minimal. Thus, as a general rule, a muscle endurance or strength training workout should not be designed to work exclusively, or give priority to, those muscle groups worked by the sit-up or push-up event. The following example can be done after the regular strength workout and is reasonable starting routine for most soldiers. Hertling, TRADOC's deputy commanding general for Initial Military Training, who holds a master's degree in exercise physiology.
The different types of training in running will help ensure that soldiers reach a satisfactory level of CR fitness and help each soldier score at least 70 points on the APFT's 2-mile run. The latissimus dorsi muscles will not be overloaded and, as a result, they may not benefit very much from the workout.



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