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admin | Exercise Workout Programs | 27.10.2014
The materials here are free for both personal and commercial use by exercise and health professionals and facilities, but may not be republished or distributed on another web site or as part of any commercial product without my prior written permission.
Many of the charts, graphs, forms and worksheets require the free Adobe Acrobat reader to view. Click here to download the free Acrobat reader. These charts are designed to record the performance of high intensity training workouts which typically involve performing a single set of up to a dozen exercises.
Write the exercises to be performed in the far left column, along with settings if applicable. Record the date of each workout and the weight and repetition count total or time under load for each exercise in the columns to the right. I recommend printing workout charts on heavy card stock to better resist wrinkling and tearing and using a clipboard to make writing easier. If you request a chart, graph or worksheet I think will be generally useful to readers I will design it when I have time.
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.
In partner-resisted exercises (PREs) a person exercises against a partner’s opposing resistance.
Units in garrison usually have access to weight rooms with basic equipment for resistance-training exercises.


If exercise machines are available, the exercises described below are also good for strength training. The following exercises can be performed to condition the muscles of the midsection (erector spinae, rectus abdominus and external and internal obliques). The chart labeled Figure 3-5 will help the soldier select appropriate exercises for use in developing a good muscular endurance and strength workout. This free Workout Chart template focuses on weight lifting exercises, and can be used to structure your overall weight lifting program, including warm up, core body, upper body, lower body, and cool down exercises.
The workbook includes a One Rep Max Calculator to help you find your 1RM for various exercises by performing multiple reps at a lower weight (the safer approach).
Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger.
The longer the partners work together, the more effective they should become in providing the proper resistance for each exercise. They should be done in the order given to ensure that the exercising soldier is working his muscle groups from the largest to the smallest. This workout chart allows you to list the type of exercise, how many sets and reps, how much weight, and the resting time in between sets.
The printable workout chart is almost identical to the Workout Chart template below, but if you use the PDF version, you'll need to create your workout program by hand. Whether the training uses expensive machines, sandbags, or partners, the result is largely the same. Soldiers should warm up, cool down, and follow the principles of exercise previously outlined.


Although not shown below for the sake of simplicity, all exercises done with free weights require a partner, or spotter, to ensure proper form and the safety of the lifter. Logs, ammo boxes, dummy rounds, or other equipment that is unique to a unit can also be used to provide resistance for strength training.
The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions. Using a soldier’s own body weight as the resistive force is another excellent alternative method of strength training. More resistance usually can and should be applied during the eccentric (negative) phase of contraction (in other words, the second half of each repetition as the exerciser returns to the starting position). Pull-ups, push-ups, dips, situps, and single-leg squats are examples of exercises which use a person’s body weight. As a general rule, the negative part of each exercise should take at least as long to complete as the positive part.
Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength.



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