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24.09.2013

Army workout plan, db pullover for chest - Try Out

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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. When planning a physical fitness program, the commander must consider the type of unit and its mission. 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). There should be at least a 48-hour recovery period between workouts for the same muscle group.
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. Workouts for improving muscular endurance or strength must follow the principles just described.
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. 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. The chart labeled Figure 3-5 will help the soldier select appropriate exercises for use in developing a good muscular endurance and strength workout. Identifying the necessary equipment, facilities, and training aids during the planning phase gives the trainer ample time to prepare for the training. They evaluate how the training is performed by monitoring its intensity, using THR or muscle failure, along with the duration of the daily workout.
When commanders use a systematic approach to develop training, the planning process bears sound results and the training will succeed.
The recovery time between different exercises and sets depends, in part, on the intensity of the workout. When performing this type of workout, pay attention to how the soldiers are responding, and make adjustments accordingly. 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. 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.


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).
They must be adjusted for real world constraints before they become a part of the training plan. 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. 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. 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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