(DRAFT)
THE COMPLETE
FITNESS
HANDBOOK
3 February 2003
Table of Contents
Introduction
3
Physical Fitness
4
2
Training Variables
4
Fitness Assessment
5
Fitness Assessment Questionnaire
6
ROTC Fitness Challenge
7-17
Flexibility
18
Program Description
18
The Road to Fitness – Workout A/B
19-20
Increase Muscle Mass – Workout A/B
21-22
Get Stronger - Workout A/B
23-24
Prepare for Airborne School – Workout A/B
25-26
Prepare for NALC & Air Assault School – Workout A/B
27-28
Training LOG Worksheet
29
Resistance Exercises
30-49
Flexibility Exercises
50-55
Agility Exercises
55-56
Cardiorespiratory Training
56-67
Road Marches
67-70
Appendix A: References
71
Appendix B: Qualification Criteria for the Combat Divers
Qualification Course
72
Appendix C: Example of a ROTC Fitness Training Calendar
73
Introduction
Cadet Command would like to thank the Dr. Todd A. Crowder from the United States
Military Academy (USMA) Department of Physical Education for his work in assisting us in this
project. He graciously allowed us to edit his work on cardio-respiratory training in order to tailor
it towards ROTC cadets who have varying fitness needs at over 270 schools. Cadet Command
would not have been successful in writing this Fitness Handbook without his help and the help of
fitness experts at the USMA and United States Army Physical Fitness School.
Before You Begin
It is imperative that cadets learn an easy way to reduce the likelihood of injury while
using this Fitness Handbook. Cadets need to recognize that they have an increased risk of lower
body injuries than upper body injuries during summer training events. The leading causes of
these are improperly sized or poorly broken-in boots and inadequate running shoes. Boots that
hurt or are uncomfortable to you at school will cause significantly more discomfort and increase
the chance of injury during rigorous summer training events like the National Advanced
Leadership Camp, Airborne School or Air Assault School. A broken in pair of boots should feel
as comfortable as your most comfortable pair of shoes. To put it simply, you should be able to
walk or run in them comfortably.
Similarly, running shoes should fit comfortably and not show significant tread wear.
Running places different wear on your shoes than walking does. Using shoes you walk in for
running can place undue stress on your lower body. This stress can increase the risk of injury.
Field Manual 21-20 divides running shoes into three categories. Select an impact control shoe if
you have high arches or notice that your running shoes tend to wear unevenly on the outside
edge. Select a motion control shoe if you have flat feet or notice that excessive wear on both the
outside and inside of the sole of the running shoe. Select a balanced shoe if you have normal
arches or only see wear on the outside sole beneath the ankle.
Other factors that reduce the likelihood of injuries include adequate warm-ups prior to
high intensity exercise, proper nutrition and hydration, maintaining recovery periods following
exercise, and cool-down periods concluding the exercise.
Editors Ms. Sheila Visconti
Major Paul Baker
3
Physical Fitness
TRAINING VARIABLES
Before explaining what a physical fitness program should look like, there are some basic
terms that must be discussed. These principals apply to all programs in general and must be
addressed in the development of any fitness program.
INTENSITY. The amount of effort put into each workout, usually measured by
heartbeats per minute. For the maximum benefit in each workout, plan on exercising at a
minimum of 70 percent of the heart rate reserve. There are several scientific ways to your heart
rate reserve. The simplest way is to begin with you maximum heart rate (220-Age). Next,
measure your resting heart rate. The heart rate reserve is found by Max heart rate - resting heart
rate. To train at 70% of the heart rate reserve you would multiply 70% by the heart rate reserve
and then add your resting heart rate. For a 20 year old with a resting heart rate of 60, to
determine your training heart rate in beats per minute would be 70% x Heart Rate Reserve =. 70
x (200-60) + 60 (Resting Heart Rate) = a training heart rate of 158 beats per min.
DURATION. The length each exercise period should last. There has been a great deal of
research on this topic. Most experts believe that when working on your cardiovascular
endurance a minimum of 20 to 30 minutes is needed to obtain maximum benefit. This holds true
for the majority of the population. The only notable exception occurs for long distance or
endurance athletes (e.g. marathon runners or triathletes).
FREQUENCY. The number of workouts one should have per week. Once again experts
agree that the average person requires a minimum of three workouts per week to improve their
current level of fitness. Working out less frequently will only maintain a level of fitness; it will
not improve the level of fitness. When exercising only three times a week, each period should be
medium to high intensity. Exercising with consistent frequency can also be referred to as
REGULARITY. Exercise must be done regularly to produce a training effect. Sporadic exercise
may cause more harm in the form of injury than benefit from exercise. The same is true for
extremely intense workouts. They may create injuries.
RECOVERY. Do not work the same muscle groups hard day after day. Muscles
need recovery time. People frequently misunderstand this point. Providing inadequate recovery
can explain the reason why most people see little or no gain from excessive exercise. You can
work the same muscle groups each day; however, you should work hard one day and easy the
next. This is a critical point because this fitness program is based on a six days a week exercise
program.
GENERAL ADAPTATION PRINCIPAL (GAP). Muscles as well as your
cardiovascular system in the body will adapt to the increasing stress placed upon it through
exercise. To see gains in a fitness program, one must stress the existing muscular and
cardiovascular systems. This can also be called the OVERLOAD principal. For a muscle to
increase in strength, the workload during exercise must be larger than what it normally
experiences.
4
SPECIFICITY. There are several different exercises and events that can develop your
muscular strength as well as cardiovascular fitness. To increase the number of push-ups you can
do, simply increase upper body strength through a number of strength exercises and weights.
However, the best way to improve push-ups requires doing push-ups. Similarly one can improve
cardiovascular fitness by biking, swimming, or walking. However, if the goal remains an
improved ability to run, the best exercise will be running.
MAJOR COMPONENTS OF PHYSICAL FITNESS. There are several components of
any fitness program. The four major components of most programs are flexibility, strength,
muscular endurance, and cardiovascular endurance. These components are the essential
elements of the Army Physical Fitness Program.
How to Use These Workout Programs
These programs are designed as four-week plans. Each program has a workout A & B.
Alternate workouts daily for 6 days, then rest. For example, perform workout A on Monday,
Wednesday, and Friday; perform workout B on Tuesday, Thursday, and Saturday. Different
muscles are trained in workouts A & B, which means you are training each muscle group 3 days
per week. Rest Sunday. Work cardiovascular exercises into your workouts at least 3 times per
week. You may attempt to eventually work up to doing cardio 6 days a week using the hard/easy
technique mentioned under the recovery principle.
Fitness Assessment
Before starting any new fitness program it is important to assess one’s abilities. This
includes knowing strengths as well as weaknesses. Ideally, a fitness program would improve
weak areas and maintain or improve strength areas. However, before explaining the diagnostic
test there are other important factors and preferences that should be identified. These factors and
preferences may include the time of day to workout, how much time is available each day to
workout, individual or team sports, and finally the goal of the fitness program.
The questionnaire attached (FORM 1-1) is intended to give a fitness trainer the basics
they need to personalize a fitness program that will work.
5
Fitness Assessment Questionnaire
NAME__________________________________AGE___________DATE________________
ACADEMIC SCHEDULE: Monday_______________________________________________
(This Semester)
Tuesday_______________________________________________
Wednesday_____________________________________________
Thursday_______________________________________________
Friday__________________________________________________
Saturday________________________________________________
EXERCISE HABITS/ PREFERENCES (Select One)
I ____________________________ to exercise and ________________access to a gym.
(like, sometimes like, never want) (have, do not have)
I like to workout _________________________________.
(alone, in a small group, in a large group)
I have ___________________discipline to stick to a fitness program.
(a little, some, a lot of)
I need ___________________________to stick to my fitness program.
(no help, some help, a lot of help)
I ____________________________ to lift weights.
(like, have tried, have never tried)
I prefer to ________________________ for my cardiovascular endurance training.
(run, walk, bike, swim, and skate)
GOALS
I want to:
A. Improve my overall personal fitness.
B. Just pass the APFT.
C. Just improve a particular weakness.
STATE YOUR PERSONAL GOALS
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
SELF ASSESSMENT (Select: None, Beginner, Average, Above Average, Excellent)
Flexibility________________
Strength__________________
Cardiovascular Endurance____________________
List your weakness
______________________________________________________________________________
______________________________________________________________________________
List your strengths
______________________________________________________________________________
______________________________________________________________________________
Work Form 1-1
6
ROTC FITNESS CHALLENGE (RFC)
Purpose
TO PROVIDE CADETS WITH THE OPPORTUNITY TO PARTICIPATE IN A VARIETY OF PHYSICAL
FITNESS CHALLENGES DESIGNED TO ASSESS ALL COMPONENTS OF FITNESS AND LEAD TO THE
PURSUIT OF PHYSICAL DEVELOPMENT EXCELLENCE.
Background
The elements of the ROTC Fitness Challenge include:
1. CHOICE: Several challenges allow choice in selected events.
2. STUDENT OR PROFESSOR OF MILITARY SCIENCE/LEADERSHIP
ADMINISTERED: Honor policy is in effect, criterion fitness measures will utilize real fitness
performances and minimize subjectivity.
3. MOTIVATIONAL IN NATURE: Multiple attempts at events will be allowed but must be
completed within an assigned period of time and with appropriate local PMS guidance.
4. PMS-STUDENT OWNERSHIP: This is OUR fitness test. It was designed over several years
with student and professional input. The goal is to assess a variety of fitness parameters that will
allow a cadet to determine their overall fitness status/progress and really “showcase” their fitness
levels.
A one-page overview of the Challenge is found on the following page. Detailed information
concerning each test with the scale points follows the overview.
1. In conjunction with your Professor of Military Science and Leadership, you will be
required to complete the ROTC Fitness Challenge (RFC). The RFC is worth 500 points. Please
remember that all tests need to be completed in accordance to the guidance provided by your
PMS.
2. The ROTC Fitness Challenge allows you to take OWNERSHIP of your fitness. You may
train and test as many times as you like. Your final score will be determined by the local PMS
guidance. The standards are based on criterion levels. Professional input from students and
professionals were used to set the standards. Our intent of the Challenge was to construct a
variety of fitness tasks that will “showcase” your physical abilities. After all, we are dealing
with YOUR FITNESS.
3. Select one fitness test from EACH of the sections below. For Muscular Fitness (200
points total); select a pair of exercises from the upper and lower body section. Upper Body
Muscular Strength/Endurance allows a choice of events. For all events, gender differences were
factored into the scales by consulting competitive performances. Further, body mass is a factor
that influences some performances. The upper and lower body muscular strength/endurance
“pairs” of exercise has been researched and when taken as a “total score” eliminates the
influence of body mass. Thus, these two tests become an unbiased assessment of your muscular
fitness. Plan ahead, consider the environment and criterion scales, determine the levels you wish
to attain on the scales, train accordingly and excel.
GOOD LUCK….Here’s to your PERSONAL FITNESS.
7
ROTC FITNESS CHALLENGE (RFC)
TO PROVIDE CADETS WITH THE OPPORTUNITY TO PARTICIPATE IN A
VARIETY OF PHYSICAL FITNESS CHALLENGES DESIGNED TO ASSESS ALL
COMPONENTS OF FITNESS AND LEAD TO THE PURSUIT OF PHYSICAL
DEVELOPMENT EXCELLENCE
CARDIOVASCULAR (AEROBIC) FITNESS
(100 points)
3-Mile Run
CARDIOVASCULAR (HIGH INTENSITY) FITNESS
(100 points)
Illinois Agility Test
MUSCULAR FITNESS (200 POINTS TOTAL)
(Choose one group from each section)
UPPER BODY
(100 points)
Chest (Bench) Press (50 points) Cadence Pull-ups (50 points)
OR
1 REP Chest (Bench) Press (50 points) Cadence Pull-ups (50 points)
LOWER BODY
(100 points)
LOWER BODY AND SHOULDER/MIDSECTION
1 REP Back Squat (50 points) Modified Ankles to the Bar (50 points)
FLEXIBILITY
(100 points)
Sit and Reach Flexibility Test
8
CARDIOVASCULAR (AEROBIC) FITNESS
(100 points)
A. 3-Mile Run: (Note accompanying charts to determine V02 max values)
 Find or measure a flat 3-mile run area. Your PMS can assist you. A running track is certainly
acceptable.
 Warm-up.
 Begin watch and run 3 miles as fast as possible.
 Stop watch at end of 3-mile run.
 Record time, verify and cool-down appropriately.
 SAFETY NOTE: If utilizing streets, use a sidewalk wherever possible.
 Criterion Measure: Time in minutes to complete the 3-mile run.
MEN
AVE
Mile
Pace
6:00
6:07
6:15
6:22
6:30
6:45
6:55
7:30
7:37
7:44
7:51
8:00
>8:00
3-MILE RUN
TOTAL
AVE
POINTS
TIME
Mile
Pace
18:00
100
7:00
18:21
98
7:07
18:45
96
7:15
19:06
92
7:22
19:30
90
7:30
20:15
88
7:45
20:45 85 (85%)
7:55
22:30
82
8:30
22:51
80
8:37
23:00
76
23:12
74
8:44
23:33
70
8:51
24:00
64
9:00
>24:00
40
>9:00
TOTAL
WOMEN
TIME
21:00
21:21
21:45
22:06
22:30
23:15
23:45
25:30
25:51
26:00
26:12
26:33
27:00
>27:00
*GOAL: Have cadets meet the 85% solution of a 6:55/7:55 running pace during a 3-mile run.
CARDIOVASCULAR (HIGH INTENSITY-AGILITY) FITNESS
(100 points)
A. Illinois Agility Test:
 Set-up the Illinois Agility Test as outlined below.
 Warm-up, you will be sprinting as fast as possible, thus conduct some high-intensity, appropriate
warm-ups.
 Start watch and begin test as prescribed. Run one complete iteration of this test as fast as possible.
 Stop watch at completion of test, record and verify your time. Cool-down accordingly.
 Criterion Measure: Time in seconds to run the Illinois Agility Test.
9
MEN
ILLINOIS AGILITY TEST
TOTAL
POINTS
TOTAL
TIME
TIME
15.0
100
17.0
15.2
98
17.1
15.4
96
17.2
15.6
92
17.4
15.8
90
17.5
88
15.9
17.6
16
85 *(85%)
17.8
16.5
82
18
17
80
18.5
17.5
76
19.0
18.0
74
20
18.1
70
21
18.2
64
21.8
>18.3
40
>23.0
WOMEN
*GOAL: Have cadets meet the 85% solution of 16 or 17.8 seconds during the Illinois Agility Test.
(a) Equipment. Flat surface (minimum 20m x 10m area), 8 cones, and a stopwatch.
(b) Course. The length of the course is 10 meters and the width (distance between the start
and finish points) is 5 meters. On the track you could use 5 lanes. 4 cones can be used to mark
the start, finish and the two turning points. Each cone in the center is spaced 3.3 meters apart.
10
MUSCULAR FITNESS
(Choose one group from this section {A1, A2}, {B1, B2}: 100 points total)
UPPER BODY
A1. Chest (Bench) Press (50 points):
 Find any “free weight bench equipment,” and warm-up. (Don’t use a “Smith” machine).
 Insure the bar weighs 45 pounds, most standard bars weigh 45 pounds.
 Men place 175 pounds (Bar plus One 45 pound & Two 10 pound plates on each side).
 Women place 90 pounds (Bar plus Two 10 pound plates and One 2.5 pound plate on each side).
 Have a ROTC classmate serve as a spotter.
 Lift this weight as many times as possible.
 Conduct full range of motion repetitions to include just slightly less than “full, lock-out” position.
 The spotter may help you on the last repetition for safety, but this rep won’t count, see important
point below.
 Once the spotter touches the bar, no more repetitions will be counted.
 Criterion Measure: Number of correctly performed repetitions of the Chest (Bench) Press.
Note: This test correlates highly with a 1-RM test (r = .96).
MEN
UPPER BODY-CHEST (Bench) PRESS
(175# for Men, 90# for Women)
REPS
POINTS
REPS
24
50
18
22
48
17
20
47
16
18
46
15
16
45
14
44
14
13
12
42.5*(85%)
12
10
41
10
8
40
8
7
39
7
6
38
6
4
35
4
2
32
2
<2
20
<2
WOMEN
*GOAL: Have the cadets meet the 85% solution of 12 repetitions during a prescribed Chest (Bench) Press lift.
A2. Cadence Pull-ups (50 points):
 Find a standard pull-up bar and warm-up.
 Jump up and grab pull-up bar, palms facing away from the performer’s face.
 At same time, ROTC classmate begins watch.
 At five-second intervals, partner instructs participant to conduct a pull-up.
 Participant can not execute a pull-up until the command “up”.
 Pull-ups are conducted on running clock of 05, 10, 15, 20, etc. until participant can no longer
execute another pull-up.
 The first pull-up begins at the 05-second mark; thus a cadet must hang before the test can begin.
11









Resting greater than 5 seconds is not allowed.
Participant must keep pace with the cadence.
If unable to maintain pace with the cadence, the test is terminated.
No skipping or “circus pull-ups” are allowed.
Participant needs to lift chin over the pull-up bar.
Repetitions are not counted if not executed to standard.
ROTC classmate records and verifies only the properly performed CADENCE pull-ups.
Criterion Measure: Number of correctly performed cadence pull-ups.
MEN
UPPER BODY-CADENCE PULL-UPS
REPS
POINTS
REPS
WOMEN
17
50
7
16
47
6
15
45
5
14
42.5*(85%)
4
13
41.5
12
41
11
40.5
10
40
3
9
39
8
38
2
7
36
6
35
1
5
34
4
33
3
32
<3
20
<1
*GOAL: Have the cadets meet the 85% solution of 14 or 4 repetitions during a cadence pull-up.
B1. 1 Repetition Max Chest (Bench) Press (50 points):
 Find any “free weight bench equipment,” and warm-up. (Don’t use a “Smith” machine)
 Insure the bar weighs 45 pounds, most standard bars weigh 45 pounds.
 You will conduct a repetition max chest (bench) press.
 The cadet lies on his/her back with the head, shoulders, and buttocks in contact with the
bench surface.
 The cadet’s hands must grip the bar with a “thumbs-around” grip, locking the bar safely in
the palms of the hands.
 Shoes/feet must be flat on the floor during the lift.
 The cadet removes the bar from the rack (a “lift” from the spotter(s) is permitted) and then
holds the bar motionless for 1 second in the locked out position.
 The cadet must then lower the bar to the chest, hold it motionless on the chest with a definite
and visible pause, and then press upwards with an even extension of the arms to arms’ length
(complete arm extension).
 The bar is again held motionless for 1 second, and then the cadet may rack the bar.
12

The cadet is not allowed to stop, bounce, shift the feet, change position of the hands, or
unevenly extend the bar during the lift. Ideally would like to attain lift within 3 attempts.
 A weight belt but no other “supportive gear” (meaning elbow wraps, suits, etc.) is allowed.
 The spotter may only assist for safety reasons. If the spotter touches the bar, the repetition will
NOT be counted.
 Criterion Measure: Weight correctly lifted of the Repetition Max Chest (Bench) Press.
MEN
UPPER BODY-Repetition Max CHEST (Bench) PRESS
WEIGHT
POINTS
WEIGHT
WOMEN
300
50
155
285
48
150
275
47
140
255
46
135
245
45
125
44
235
120
225
42.5 (85%) 115
215
41
110
205
40
105
200
39
100
195
38
185
35
95
180
32
<180
20
<95
*GOAL: Have the cadets meet the 85% solution of 225/115 pounds for 1RM during a prescribed Repetition Max Chest (Bench) Press lift.
B2. Cadence Pull-ups (50 points): SEE A2 ABOVE FOR THE STANDARDS AND SCALE.
MUSCULAR FITNESS
(100 points total)
LOWER BODY, SHOULDER-MIDSECTION (C1 and C2)
C1. 1 Repetition Max Back Squat (50 points):
 Find a free weight bar with squat rack, warm-up. (Don’t use a “Smith” machine).
 The cadet assumes an upright position under the bar, with the bar held horizontally across the
shoulders with hands/fingers gripping the bar.
 The cadet removes the bar from the rack and moves backward to the starting position.
 The cadet must remain motionless in the starting position (erect with knees locked) for 1
second.
 The cadet then bends the knees to lower the body until the top surface of the legs at the hip
joint are lower than the top of the knees.
 The cadet then recovers from the deepest point of the squat to an upright position with the
knees locked, as in the starting position; the cadet must again remain motionless for 1
second.
13





The cadet must then attempt to rack the bar; the spotter(s) may assist the cadet in re-racking
the weight.
The cadet is not allowed to stop, bounce, shift the feet, or change position of the bar on the
back during the lift.
A weight belt and a pad on the bar are allowed. No other “supportive gear” (meaning knee
wraps, suits, etc.) is allowed.
ROTC Classmate records and verifies the correctly executed 1 Rep maximum back squat.
Criterion Measure: Weight correctly lifted of the Repetition Max Back Squat. Ideally would like
to attain the 1RM within 3 lifts.
MEN
LOWER BODY-Repetition Max Back Squat
WEIGHT
POINTS
WEIGHT
WOMEN
405
50
265
395
48
255
385
47
245
375
46
240
365
45
235
44
355
230
345
42.5 (85%) 225
335
41
215
325
40
210
315
39
200
305
38
195
295
35
190
285
32
185
<285
20
<185
*GOAL: Have the cadets meet the 85% solution of 345/225 pounds for 1RM during a prescribed Repetition Max Back Squat lift.
C2. Modified Ankles to the Bar (50 points):
 Find a standard pull-up bar and warm-up.
 Jump to a horizontal bar and come to a full dead hang.
 The regular grip (palms facing away from face) is used with the arms being shoulder width apart.
 The body is flexed and raised into a tuck until the shoelaces touch the horizontal bar. In this
position, the upper heads of both femurs should be parallel or raised higher than the shoulders.
 The cadet returns to the full dead hang and attempts another repetition.
 The arms may be bent or remain straight during the flex to the tuck.
 The knees are together and do not rest against the inside of the arms in the up position.
 Repetitions are not counted if not executed to standard.
 ROTC Classmate records and verifies the properly performed ankles to the bar.
 Criterion Measure: Number of correctly performed ankles to the bar repetitions.
14
MEN
SHOULDER/MIDSECTION ANKLES TO THE BAR
REPS
POINTS
REPS
WOMEN
17
50
7
16
47
6
15
45
5
14
42.5 *(85%)
4
13
41.5
12
41
11
40.5
10
40
3
9
39
8
38
2
7
36
6
35
1
5
34
4
33
3
32
<3
<1
20
*GOAL: Have the cadets meet the 85% solution of 14 or 4 repetitions during an Ankles to the Bar test.
FLEXIBILITY
A.












Sit and Reach Flexibility Test (100 points):
Warm-up and stretch appropriately.
Sit on the floor with legs out straight-ahead and shoes off.
A tester or ROTC classmate holds both knees flat against the floor.
The cadet should slowly reach forward with both hands as far as possible, holding the
greatest stretch position for 2-seconds.
Hands are parallel and cadet does not lead with one hand. No jerky movements and legs
remain flat.
Place a ruler or tape measure in centimeters between your feet at the position of your toes. 0
is reaching to your toes. Record the distance either before (negative) or beyond (positive)
from your toes. Thus stretching 5 cm past your toes is recorded as 5 centimeters.
The score is the most distant point (in centimeters) reached with the fingertips. The best of
ALL trials is recorded.
To assist with the attempts the cadet should exhale and drop the head between the arms when
reaching.
The legs should be extended throughout the test. Do not lift knees from floor.
Stretch before activities to prevent injuries, stretch after a workout or activity to actual
IMPROVE your flexibility.
Work to increase this distance during your training program.
Criterion Measure: Record the furthest distance stretched without bouncing and legs flat
against the floor.
15
MEN
FLEXIBILITY-Sit and Reach
DISTANCE
POINTS
100
21
96
20
94
19
92
18
90
17
88
16
85 (85%)
15
82
13
80
11
78
9
76
7
70
5
64
3
40
<3
DISTANCE
17
16
15
14.5
14
13.5
13
11
9
7
5
3
0
<0
WOMEN
*GOAL: Have the cadets meet the 85% solution of 13 or 15 centimeters for the Sit and Reach Flexibility.
16
ROTC FITNESS CHALLENGE SCORE CARD
Last Name
First Name
Gender M or F
Age
Height _____inches
CARDIOVASCULAR
(AEROBIC) FITNESS
Weight ______lbs.
Time ____________
MI
Body Fat ______%
Score ___________/100
3-Mile Run:
CARDIOVASCULAR
(HIGH INTENSITYAGILITY) FITNESS
Time ____________
Score ___________/100
Illinois Agility Test:
MUSCULAR FITNESS A
UPPER BODY
. Chest (Bench) Press & Cadence
Pull-ups
(Choose only one pair of upper
body exercises)
MUSCULAR FITNESS A
UPPER BODY
.Repetition Max Chest (Bench) &
Cadence Pull-ups
Repetitions Lifted ________
Pull-ups Performed ________
Score ___________/50
Score ___________/50
1-RM Weight Lifted ________
Score ___________/50
Pull-ups Performed ________
Score ___________/50
1-RM Weight Lifted ________
Score ___________/50
M. Ankles to the Bar
Performed________
Score ___________/50
(Choose only one pair of upper body exercises)
MUSCULAR FITNESS B
LOWER BODY, SHOULDER-MIDSECTION
Repetition Max Back Squat &
Modified Ankles to the Bar
FLEXIBILITY
Distance from toes (+ or -) _____cm
Score ___________/100
Sit and Reach Test
ROTC FITNESS
CHALLENGE
TOTAL SCORE
___________/500
17
Flexibility
Flexibility is an important component of your fitness program. Many activity- related
injuries have their root in lack of flexibility. Think of your muscles as rubber bands. When they
are cold they are rigid and brittle. When warm they stretch and retract more easily. Conducting
a good warm-up prior to exercising and a good cool-down upon completion will help prevent
injury and reduce muscle soreness.
No matter what your current fitness level, you should always begin your exercise sessions
with a warm-up period. A good warm-up sequence is as follows. Jog in place or a specified
location for one to two minutes. This causes a gradual increase in the heart rate, blood pressure,
circulation, and increases the temperature of the active muscles. Next, perform slow joint
rotation exercises (for example, arm circles, knee/ankle rotations) to gradually increase the joint's
range of motion. Work each major joint for 5 to 10 seconds. Finally, stretch the muscles to be
used during the upcoming activity slowly. This will "loosen up" muscles and tendons so they
can achieve greater ranges of motion with less risk of injury. Hold each stretch position for 10 to
15 seconds, and do not bounce or bob.
Immediately following your exercise session stretch as part of your cool-down. After
exercising, when your muscles are their warmest is the best time to improve your flexibility. Do
not limit flexibility exercises to warm-up and cool-down only. Take the time to dedicate
sessions to flexibility. Stretching throughout the day is also a great idea. Stretching is one form
of exercise that takes very little time relative to the benefits gained. Some of the more common
flexibility exercises are listed under the flexibility exercises. Assume all stretching positions
slowly until you feel tension or slight discomfort. Hold each position for at least 10 to 15
seconds during the warm-up and cool-down. Developmental stretching to improve flexibility
requires holding each stretch for 30 seconds or longer.
PROGRAM DESCRIPTION
These Fitness Workout sheets are designed to be implemented on a workout plan A
followed the next day by a workout plan B. Workout A will focus on lower body strength and
endurance while workout plan B will focus on upper body strength and endurance. Both days
incorporate some abdominal work. Remember it is important to maintain a period of recovery
for the abdominal muscles. Trying to overachieve early in a workout program can lead to injury.
The reason there is a range within the abdominal exercises is to promote recovery. If you are
providing yourself adequate time to recover, over time you should see your abilities increasing.
The cardio respiratory workouts need to be included into the program. If the program selected is
exclusively running (e.g. group run, fartlek, or interval) it should replace the A workout plan.
However, if you choose a guerrilla or grass drill workout plan it could substitute for either the A
or the B workout plan. The minimum frequency of cardio respiratory workouts is two to three
per week. For borderline runners the number of workouts may be as high as three to five per
week and may consist of a combination of intervals, grass, and guerrilla drills. The determining
factor for the intensity and frequency of cardio respiratory training will depend on the ability and
fitness level of the cadet and the intensity of the workout.
18
For some reason if you miss a workout then the next workout would be the A workout.
In a week you should expect to do a total of six workouts per week.
The Road to Fitness
EXERCISE
SQUAT
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
LEG CURLS
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
Deadlift
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
LEG EXTENSION
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
CALF RAISES
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
WORKOUT A
WEEK 1
WEEK 2
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WEEK 4
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ABDOMINAL
SIT-UP 1 minute
SWISS-BALL CRUNCH 1 minute
REVERSE CRUNCH 1 minute
Beginner Routine: Do one set of 12-15 reps of each exercise. Use a weight that you can lift at
least 12 times. When you complete 15 reps, increase the weight at your next workout. Move
quickly from exercise to exercise, resting at most 30 seconds between exercises unless you are
exceeding your training heart rate. If you are, increase the rest period between exercises. As you
progress, you should be able to decrease the rest between exercises while maintaining your
training heart rate.
SPEED: Perform each rep deliberately slower than what seems like your natural speed. This
keeps your muscles under tension longer and helps build them faster.
19
The Road to Fitness
EXERCISE
BENCH PRESS
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
INCLINE BENCH PRESS
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
DUMBELL SHOULDER PRESS
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
LATERAL RAISES
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
DIPS
Set 1 12-15 reps
Set 2 12-15 reps
Set 3 12-15 reps
WORKOUT B
WEEK 1
Weight/Reps
WEEK 2
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WEEK 4
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ABDOMINAL
WEIGHTED SIT-UP
REVERSE CRUNCH
BODY TWIST
15-25
15-25
15-25
Beginner Goals: Exercise consistently with short focused workouts. Build endurance through
high-repetition strength training and moderate intensity cardiovascular exercise. See rapid
increases in strength and modest gains in muscle mass. Advanced Goals: You’ll focus more
energy on strength training. Help your body recover from nagging injuries with short, low
volume routines. You should leave the gym feeling as if you could have done a lot more. Give
your muscle building systems a boost responding from a higher-volume routine to a change in
volume.
20
/
/
/
Increase Muscle Mass
EXERCISE
Leg Press
Set 1 12-15
Set 2 12-15
Set 3 12-15
Lunges
Set 1 12-15
Set 2 12-15
Set 3 12-15
Leg Curls
Set 1 12-15
Set 2 12-15
Set 3 12-15
Leg Extensions
Set 1 12-15
Set 2 12-15
Set 3 12-15
Seated Calves
Set 1 12-15
Set 2 12-15
Set 3 12-15
WORKOUT A
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Weight/Reps
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ABDOMINAL
Crunch Circuit
Oblique Crunches
Superman
25-30
30-40 each side
20-25
21
Increase Muscle Mass
EXERCISE
CHEST Triset 1
Incline Dumbbell Bench
Flat Dumbbell Bench
Decline Dumbbell Bench
BACK Triset 2
Lat Pull Down
Upright Row
Straight Arm Lat Pulldown
SHOULDER Triset 3
Dumbbell Shoulder Press
Cleans
Seated Bent Over Row
ARM/BICEPS Triset 4
Standing Biceps Curl
Preacher Curl
Hammer-Grip Biceps Curl
ARM/TRICEPS Triset 5
Tricep Pushdown
French Curls
Tricep Kickbacks
WORKOUT B
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Weight/Reps
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ABDOMINAL
Crunch Circuit
Oblique Crunches
Superman
25-30
30-40 each side
20-25
Beginner Goals: Perform equal volumes of work for all upper-body parts to strengthen
stabilizer muscles. Start to see significant increases in muscle size and definition. Combine
cardiovascular training with resistance training to maximize benefit.
Advanced Goals: Bolster upper-body muscle and strength with multiple upper-body workouts
in the same week. Increase your body’s ability to tolerate max cardiovascular effort in order to
improve endurance and increase metabolism.
22
Get Stronger
WORKOUT A
WEEK 1
WEEK 2
EXERCISE
Squats
Warm-up Set 1&2
Set 3 5-8 reps
Set 4 5-8 reps
Set 5 5-8 reps
Lunges
Warm-up Set 1&2
Set 3 5-8 reps
Set 4 5-8 reps
Set 5 5-8 reps
Leg Curls
Warm-up Set 1&2
Set 3 5-8 reps
Set 4 5-8 reps
Set 5 5-8 reps
Leg Extensions
Warm-up Set 1&2
Set 3 5-8 reps
Set 4 5-8 reps
Set 5 5-8 reps
Seated Calves
Warm-up Set 1&2
Set 3 5-8 reps
Set 4 5-8 reps
Set 5 5-8 reps
6 reps
6 reps
6 reps
6 reps
6 reps
WEEK 3
WEEK 4
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ABDOMINAL
Sit-ups
Weighted sit-ups
Incline sit-ups
90 sec max
45 sec max
30 sec max
23
Get Stronger in 4 WEEKS
EXERCISE
ROPE CLIMB
Set 1 30 FT
Set 2 (Drop) 20 FT
CURL AND PRESS
Set 1 15 reps
Set 2 (Drop) 10 reps
LATERAL RAISE
Set 1 15 reps
Set 2 (Drop) 10 reps
90-Degree Lateral Raise
Set 1 15 reps
Set 2 (Drop) 10 reps
Dumbbell Shoulder Press
Set 1 15 reps
Set 2 (Drop) 10 reps
Lateral Raise
Set 1 15 reps
Set 2 (Drop) 10 reps
Dumbbell Row
Set 1 15 reps
Set 2 (Drop) 10 reps
Triceps Kickback
Set 1 15 reps
Set 2 (Drop) 10 reps
WORKOUT B
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Weight/Reps
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ABDOMINAL
CRUNCH
REVERSE CRUNCH
FLUTTER KICKS
35-40
20-25
35-50
Goals: Perform low-repetition sets with heavier weights than you’ve been using (This will
rapidly improve your strength). Do longer cardiovascular intervals. Improve shoulder-joint
integrity to help keep yourself injury-free.
24
Prepare for Airborne School
EXERCISE
Jump Squat
Set 1 12-15
Set 2 12-15
Set 3 12-15
Leg Curls
Set 1 12-15
Set 2 12-15
Set 3 12-15
Dumbbell Step-ups
Set 1 12-15
Set 2 12-15
Set 3 12-15
Standing Calf Raises
Set 1 12-15
Set 2 12-15
Set 3 12-15
WORKOUT A
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Weight/Reps
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ABDOMINAL
Sit-ups
Crunches
Flutter Kicks
50-100
50-100
25-50
* Practice jump squats with feet and knees together. Reduce the rest time between work sets to
fatigue muscles and stimulate muscle growth.
25
Prepare for Airborne School
EXERCISE
Pull-ups
Set 1 12-15
Set 2 12-15
Set 3 12-15
Reverse Close-grip Lat
Pull-downs Using Rope
Set 1 12-15
Set 2 12-15
Set 3 12-15
Deadlift
Set 1 12-15
Set 2 12-15
Set 3 12-15
Push-ups (Regular)
Set 1 25-50
Set 2 25-50
Set 3 25-50
Push-ups (Close)
Set 1 25-50
Set 2 25-50
Set 3 25-50
Front Raises
Set 1 12-15
Set 2 12-15
Set 3 12-15
WORKOUT B
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Weight/Reps
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ABDOMINAL
Crunches
Reverse Crunches
Flutter Kicks
50-100
25-50
25-50
For push-ups and pull-ups adjust repetitions to ability. Do negative repetitions with assistance to
achieve muscle failure. Rest 2 minutes between sets.
26
Prepare for NALC/Air-Assault School
WORKOUT A
EXERCISE
WEEK 1
OBSTACLE COURSE OR CIRCUIT
The ideal Obstacle Course would replicate
what is found at Air-Assault School. If this is
not available, develop a Circuit that includes a
rope climb and 6 foot wall at a minimum. Run
a minimum of 30 seconds between obstacles.
WEEK 2
WEEK 3
WEEK 4
20-40 sec
20-40 sec
20-40 sec
12-15 Reps
20-40 sec
20-40 sec
20-40 sec
12-15 Reps
GUERILLA CIRCUIT
Conduct each exercise for 20-40 seconds with
no rest between.
All Fours Run
Broad Jump
Crab Walk
Jump Squat
AGILITY EXERCISES
Hour Glass Drill
Tree Line Shuffle Drill
Ski Hops
Star Drill
20-40 sec
20-40 sec
20-40 sec
12-15 Reps
20-40 sec
20-40 sec
20-40 sec
12-15 Reps
ABDOMINAL
SIT-UPS
SIDE RAISE (Left)
SIDE RAISE (Right)
50-100
15-25
15-25
*Run the Obstacle Course or Circuit at least twice. Work up to doing 3 sets (warm-up, moderate
and full speed). Rest 2-5 minutes between sets.
27
Prepare for NALC & Air-Assault School
EXERCISE
BENCH PRESS
Flat
5-8 Reps
Incline
5-8 Reps
Decline
5-8 Reps
Dumbbell Shoulder Press
Work Set 1 5-8 Reps
Work Set 2 5-8 Reps
Work Set 3 5-8 Reps
BICEPS CURL
Work Set 1 5-8 Reps
Work Set 2 5-8 Reps
Work Set 3 5-8 Reps
TRICEPS PUSHDOWN
Work Set 1 5-8 Reps
Work Set 2 5-8 Reps
Work Set 3 5-8 Reps
MACHINE ROW
Work Set 1 5-8 Reps
Work Set 2 5-8 Reps
Work Set 3 5-8 Reps
PULL-UPS
Wide
8-10 Reps
Wrist-out 8-10 Reps
Wrist-in
8-10 Reps
PUSH-UPS
Wide
25-50 Reps
Regular 25-50 Reps
Close
25-50 Reps
WORKOUT B
WEEK 1
WEEK 2
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ABDOMINAL
ELEVATED SIT-UPS
INCLINE KNEE-UP
CYCLING TWIST
28
50-100
25-50
25-50
WEEK 3
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Training Log
Exercise
Cardiovascular
Date
Date
Date
Date
Date
Date
Date
Date
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_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
29
Resistance Exercises
LEGS
Quadriceps
Front Barbell Squat
Preparation
From a rack with barbell upper chest height, position bar on front of the shoulders. Cross
arms and place hands on top of barbell with upper arms parallel to floor. Dismount bar
from rack. Can also be performed on the Smith machine.
Execution
Descend until thighs are just past parallel. Extend knees and hips until legs are straight.
Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight
through fore foot and heel.
Barbell Squat
Preparation
From a rack with barbell upper chest height, position bar on the back of the shoulders and
grasp barbell to sides. Dismount bar from rack. Can also be performed on a squat
machine, Smith machine, or with dumbbells.
Execution
Descend until thighs are just past parallel to floor. Extend knees and hips until legs are
straight. Return and repeat.
Comments
Keep head forward, back straight and feet flat on the floor; equal distribution of weight
throughout forefoot and heel.
Jump Squat
Preparation
Assume the squat position on a flat surface. You need squat no further than parallel to
the ground.
Execution
Jump vertically as high as you can and land in the start position. Repeat.
Hack Squat
Preparation
Position barbell just behind legs. With feet flat on floor, squat down and grasp barbell
from behind with an overhand grip. Can also be performed on a hack squat machine or
Smith machine.
Execution
Lift bar by extending hips and knees to full extension. Descend until thighs are close to
or parallel to floor. Repeat.
Comments
Throughout lift keep hips low, shoulders high, arms and back straight.
30
Lunge
Preparation
From a rack with barbell upper chest height, position bar on the back of the shoulders and
grasp barbell to sides. Dismount bar from rack. Can also be performed with dumbbells.
Execution
Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee
and hip of front leg until knee of rear leg is almost in contact with floor. Return to
original standing position by forcibly extending the hip and knee of the forward leg.
Repeat by alternating lunge with opposite leg.
Comments
Keep torso upright during lunge.
Rear Lunge
Preparation
From a rack with barbell upper chest height, position bar on the back of the shoulders and
grasp barbell to sides. Dismount bar from rack. Can also be performed with dumbbells.
Execution
Extend one leg back on forefoot. Lower body on other leg by flexing knee and hip of
front leg until knee of rear leg is almost in contact with floor. Return to original standing
position by extending the hip and knee of the forward leg. Repeat by alternating lunge
with opposite leg.
Comments
Keep torso upright during lunge; flexible hip flexors are important. A long lunge
emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
Step-Up
Preparation
Stand facing the side of a bench. Position bar on the back of the shoulders or grasp
barbell to sides.
Execution
Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first
leg and place the foot of second leg on bench. Step down with second leg by flexing the
hip and knee of first leg. Return to original standing position by placing foot of first leg
to floor. Repeat first step with opposite leg alternating first steps between legs.
Comments
Keep torso upright during exercise. Stepping a distance from the bench emphasizes the
Gluteus Maximus; stepping close to the bench emphasizes Quadriceps.
45° Leg Press
Preparation
Sit on machine with back on padded support. Place feet on platform. Extend hips and
knees. Release dock lever and grasp handles to sides.
Execution
Lower platform by flexing hips and knees until hips are completely flexed. Return by
extending knees and hips. Repeat.
Comments
31
Adjust safety brace and back support to accommodate near full range of motion without
forcing hips to bend at waist.
Leg Extension
Preparation
Sit on apparatus with back against padded back support. Place front of lower leg under
padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to
sides for support.
Execution
Move lever forward by extending knees until leg is straight. Return lever to original
position by bending knees. Repeat.
Comments
Stabilizers are used during heavy resistances to prevent body rising off of seat.
Seated Leg Press
Preparation
Sit on machine with back on padded support. Place feet on platform. Grasp handles to
sides.
Execution
Push platform away by extending knees and hips. Return until hips are completely
flexed. Repeat.
Comments
Adjust seat and back support to accommodate near full range of motion without forcing
hips to bend at waist.
Hamstrings
Preparation
Position barbell on back of shoulders and grasp bar to sides.
Execution
Bend hips to lower torso forward until parallel to the floor. Raise torso until hips are
extended. Repeat.
Comments
Throughout lift keep back and knees straight.
Straight-Leg Deadlift
Preparation
Stand with a shoulder width or narrower stance. Grasp barbell with a shoulder width
mixed grip or slightly wider; or hold dumbbells at side.
Execution
With knees straight, lower bar by bending hips until hamstrings are tight, or just before
lower back bends. Lift the bar by extending hips until straight. Pull shoulders back at
top of lift if rounded. Repeat.
Comments
Throughout lift keep arms, knees, and back straight.
32
Lying Leg Curl Machine
Preparation
Facing bench, stand between bench and lever pads. Lie prone on bench with knees just
beyond edge of bench and lower legs under lever pads. Grasp handles.
Execution
Raise lever pads to back of thighs by flexing knees. Lower lever pads until knees are
straight. Repeat.
Comments
Keep torso on bench to reduce hyperextension of the lower back. Most machines are
angled at the user hip to position the hamstring in a more favorable mechanical position.
Seated Leg Curl Machine
Preparation
Sit on apparatus with back against padded back support. Place back of lower leg on top
of padded lever. Secure lap pad against thigh just above knees. Grasp handles on lap
support.
Execution
Pull lever to back of thighs by flexing knees. Return lever until knees are straight.
Repeat.
Standing Leg Curl Machine
Preparation
Stand in machine with one or both legs against pads dependent upon design. Stand with
foot of resting leg on elevated platform. Position exercising leg: lower leg against lever
pad and knee just below thigh pad. Bend over by bending hips and grasp handles for
support if available.
Execution
Pull lever up to back of thigh by flexing knee. Return lever until knee is straight.
Repeat. Continue with opposite leg.
Comments
If hips are not significantly bent, hip flexors act as antagonist stabilizers.
Thigh Adduction – Cable
Preparation
Stand in front of low pulley facing to one side. Attach cable cuff to near ankle. Step out
away from the stack with a wide stance and grasp ballet bar. Stand on far foot and allow
near leg to be pulled toward low pulley.
Execution
Move near leg just in front of far leg by abduction of the hip. Return and repeat. Turn
around and continue with opposite leg.
Seated Thigh Adduction Machine
Preparation
Sit in machine with heels on bars. Pull in on lever to position legs apart. Release lever
into position and grasp bars to sides.
Execution
Move legs toward one another by adduction of the hip. Return and repeat.
33
Seated Thigh Abduction Machine
Preparation
Sit in machine with heels on bars. Pull in on lever to position legs together. Release
lever into position and grasp bars to sides.
Execution
Move legs away from one another by abduction of the hip. Return and repeat.
Calves
Standing Calf Raise
Preparation
Set barbell on power rack upper-chest height with calf block under barbell. Position back
of shoulders under barbell with both hands to sides. Position toes and balls of feet on calf
block with arches and heels extending off. Lean barbell against rack and rise from
supports by extending knees and hips. Support barbell against verticals with both hands
to sides. Can be done on the leg press machine, with dumbbells, standing one-legged,
donkey machine, seated calf machine, and standing calf machine.
Execution
Raise heels by extending ankles as high as possible. Lower heels by bending ankles until
calves are stretched. Repeat.
Comments
Keep knees straight throughout exercise or bend knees slightly only during stretch.
Back
Bent-Over Row
Preparation
Bend knees slightly and bend over bar with back straight. Grasp bar with a wide
overhand grip. Can also be performed on machine.
Execution
Pull bar to upper waist. Return until arms are extended and shoulders are stretched
forward. Repeat.
Bent-Over Row w/Dumbbells
Preparation
Kneel over side of bench with arm and leg to side. Grasp dumbbell.
Execution
Pull dumbbell to side until upper arm is just beyond horizontal or height of back. Return
until arm is extended and shoulder is stretched forward. Repeat. Continue with opposite
arm.
Comments
Allow scapula to articulate but do not rotate torso in an effort to throw-weight up.
34
Bent Knee Good-Morning
Preparation
Position barbell on back of shoulders and grasp bar to sides.
Execution
Bend hips to lower torso forward until parallel to the floor. Bend the knees slightly
during the decent. Raise torso until hips are extended. Repeat.
Comments
Target muscle is exercised isometrically. Throughout lift keep back straight. Quadriceps
can be kept bent throughout movement.
Deadlift
Preparation
With feet flat beneath bar squat down and grasp bar with a shoulder width or slightly
wider over hand or mixed grip. May use dumbbells also.
Execution
Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if
rounded. Return and repeat.
Comments
Target muscle is exercised isometrically. Throughout lift keep hips low, shoulders high,
arms and back straight. Keep bar close to body to improve mechanical leverage.
Stiff-Leg Deadlift
Preparation
Stand with a shoulder width or narrower stance on an 8" platform with feet flat beneath
bar. Bend over and grasp barbell with a shoulder width or slightly wider overhand or
mixed grip. May use dumbbells also.
Execution
With knees bent, lift the bar by extending at hips until standing upright. Pull shoulders
back at top of lift if rounded. Extend knees at top if desired. Lower bar to the top of the
feet by bending hips. Bend the knees slightly during the decent and keep waist straight,
flexing only slightly at the bottom. Repeat.
Comments
Lower back may bend slightly during full hip flexion. Target muscle is exercised
isometrically if lower back does not bend. Throughout lift keep arms and back straight.
Quadriceps can be kept bent throughout movement.
Shrug
Preparation
Stand holding barbell with an overhand or mixed grip; shoulder width or slightly wider.
May use dumbbells, cable or machine also.
Execution
Elevate shoulders as high as possible. Lower and repeat.
Comments
Since this movement becomes more difficult as full shoulder elevation is achieved, a
height criterion for shoulder elevation may be needed. For example, raising the shoulders
until the slope of the shoulders become horizontal may be considered adequate depending
upon individual body structure.
35
Lying Row
Preparation
Lie chest down on elevated bench. Grasp dumbbells below.
Execution
Pull dumbbells to sides until upper arm is just beyond horizontal or height of back.
Return until arms are extended and shoulders are stretched forward. Repeat.
Comments
Bench should be high enough to allow shoulders to stretch forward without dumbbells
hitting floor.
Back Extension Machine
Preparation
Sit in machine with back against padded lever. Push hips back against back of seat by
pushing feet against platform. Arch back in "C" shape.
Execution
Extend spine until fully hyperextended. Return and repeat.
Comments
To avoid hip movement, push hips back into seat by pushing feet into platform
throughout exercise. Position foot platform so a small space remains between edge of
seat and back of lower thigh. Use seat belt if it becomes difficult to stabilize hips.
Hyper-Extension Bench
Preparation
Position thighs prone on padding. Hook heels on platform lip or under padded brace.
Hold weight to chest or behind neck.
Execution
Lower body by bending waist until fully flexed. Raise, or extend waist until torso is
parallel to legs. Repeat.
Comments
Although articulation of the waist is emphasized, some hip extension may accommodate
movement. If weight is positioned behind head, neck extensors act as stabilizers.
Pullover Machine
Preparation
Adjust seat height so lever is near shoulder axis. Sit on machine and Push foot lever.
Place elbows in pads and grasp bar from behind. Release foot lever and place feet on
platform or to sides.
Execution
Pull over until elbows are to sides. Return until shoulder is fully flexed, or upper arm is
parallel to torso. Repeat.
Comments
When finished Push foot lever before releasing arm from lever. Release foot lever after
releasing arm from lever.
36
One Arm High Row
Preparation
Sit on platform or bench with knees bent. Grasp cable stirrup with one hand. Straighten
lower back and position knees with a slight bend. Allow shoulder with stirrup to be
pulled forward with a slight twist through waist. Also done on machine.
Execution
Pull cable attachment to side, slightly twisting through waist. Pull shoulders back and
push chest forward during contraction. Return until arm is extended and shoulder is
stretched forward. Repeat.
Comments
It is optional to bend the lower back forward during the stretch and pull it upright during
contraction. In which case, the Erector Spinae becomes a synergist muscle.
One Arm Row
Preparation
Sit on platform or bench with knees bent. Grasp cable stirrup with one hand. Straighten
lower back and position knees with a slight bend. Allow shoulder with stirrup to be
pulled forward with a slight twist through waist. Also done on machine.
Execution
Pull cable attachment to side, slightly twisting through waist. Pull shoulders back and
push chest forward during contraction. Return until arm is extended and shoulder is
stretched forward. Repeat.
Comments
It is optional to bend the lower back forward during the stretch and pull it upright during
contraction. In which case, the Erector Spinae becomes a synergist muscle.
Seated High Row
Preparation
Sit on platform with knees bent and grasp cable attachment. Straighten lower back and
position knees with a slight bend. Also done on machine.
Execution
Pull cable attachment to waist. Pull shoulders back and push chest forward during
contraction. Return until arms are extended and shoulders are stretched forward. Repeat.
Comments
It is optional to bend the lower back forward during the stretch and pull it upright during
contraction. In which case, the Erector Spinae becomes a Synergists muscle.
Seated Row
Preparation
Sit on platform with knees bent and grasp cable attachment. Straighten lower back and
position knees with a slight bend. Also done on machine.
Execution
Pull cable attachment to waist. Pull shoulders back and push chest forward during
contraction. Return until arms are extended and shoulders are stretched forward. Repeat.
Comments
It is optional to bend the lower back forward during the stretch and pull it upright during
contraction.
37
Close Grip Pull-Down
Preparation
Grasp parallel cable attachment. Sit with thighs under supports. Also done on machine.
Execution
Pull down cable attachment to upper chest. Return until arms and shoulders are fully
extended. Repeat.
Front Pull-Down
Preparation
Grasp cable bar with a wide grip. Sit with thighs under supports. Also done on machine.
Execution
Pull down cable bar to upper chest. Return until arms and shoulders are fully extended.
Repeat.
Rear Pull-Down
Preparation
Grasp cable bar with a wide grip. Sit with thighs under supports.
Execution
Pull down cable bar behind neck. Return until arms and shoulders are fully extended.
Repeat.
Underhand Pull-Down
Preparation
Grasp cable bar with an underhand grip. Sit with thighs under supports. Also done on
machine.
Execution
Pull down cable bar to upper chest until elbows are to the sides. Return until arms and
shoulders are fully extended. Repeat.
Chin-Up
Preparation
Step up and grasp bar with wide overhand grip. Step down onto assistance lever or
platform. Also done on machine.
Execution
Pull body up until the chin is just above the bar. Lower body until arms and shoulders
are fully extended. Repeat.
Comments
If no assisted machine is used, assist as needed by allowing training partner to pull feet
up behind legs or push self up with legs on elevation.
Close Grip Chin-Up
Preparation
Step up and grasp parallel grips. Step down onto assistance lever or platform. Also done
on machine.
Execution
38
Pull body up until elbows are to the sides. Lower body until arms and shoulders are fully
extended. Repeat.
Comments
If no assisted machine is used, assist as needed by allowing training partner to pull feet
up behind legs or push self up with legs on elevation.
Pull-Up
Preparation
Step up and grasp bar with a wide overhand grip. Step down onto assistance lever or
platform. Also done on machine.
Execution
Pull body up until neck reaches the height of the hands. Lower body until arms and
shoulders are fully extended. Repeat.
Comments
If no assisted machine is used, assist as needed by allowing training partner to pull feet
up behind legs or push self up with legs on elevation.
Rear Pull-Up
Preparation
Step up and grasp bar with an overhand wide grip. Step down onto assistance lever or
platform.
Execution
Pull body up until the bar touches the back of the neck. Lower body until arms and
shoulders are fully extended. Repeat.
Comments
If no assisted machine is used, assist as needed by allowing training partner to pull feet
up behind legs or push self up with legs on elevation.
Chest
Bench Press
Preparation
Lie supine on bench. Dismount barbell from rack over the upper chest using a wide
oblique overhand grip. Can be performed with dumbbells, on smith machine or press
machine.
Execution
Lower weight to upper chest. Press bars until arms are extended. Repeat.
Decline Bench Press
Preparation
Lie supine on decline bench with feet under leg brace. Dismount barbell from rack over
the chest using a wide oblique overhand grip. Can be performed with dumbbells, on
smith machine or decline bench machine.
Execution
Lower weight to upper chest. Press bar until arms are extended. Repeat.
39
Incline Bench Press
Preparation
Lie supine on incline bench. Dismount barbell from rack over the upper chest using a
wide oblique overhand grip. Can be performed with dumbbells, on smith machine or
incline bench machine.
Execution
Lower weight to upper chest. Press bar until arms is extended. Repeat.
Incline Shoulder Raise
Preparation
Lie supine on incline bench. Dismount barbell from rack with a shoulder width overhand
grip. Position barbell over the upper chest with elbows extended. Can be performed with
dumbbells, on smith machine or incline press machine.
Execution
Raise shoulders toward bar as high as possible. Lower shoulders to bench and repeat.
Chest Dip Machine
Preparation
Mount a wide dip bar with an oblique grip. Step down onto assistance lever. Can also be
performed on parallel bars, with or without weight.
Execution
Push body up with elbows away from body and hips slightly bent. Lower body until
chest is slightly stretched. Repeat.
Lying Fly
Preparation
Grasp two opposing high pulley dumbbell attachments. Lie supine on bench, in the
middle and perpendicular to both pulleys. Slightly bend elbows and internally rotate
shoulders so elbows are back. Can also be performed on lying fly machine.
Execution
Bring cable attachments together in a hugging motion with elbows in a fixed position and
shoulders internally rotated so elbows are to the sides. Return to starting position until
chest muscles are stretched. Repeat.
Cable Crossover
Preparation
Grasp two opposing high pulley dumbbell attachments. Stand in the middle and
perpendicular to both pulleys. Bend hips, knees and elbows slightly. Internally rotate
shoulders so elbows are back initially.
Execution
Bring cable attachments together in a hugging motion with elbows in a fixed position and
shoulders internally rotated so elbows are to the sides. Return to starting position until
chest muscles are stretched. Repeat.
40
Pullover
Preparation
Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from
behind or from side with both hands under inner plate of dumbbell. Position over chest
and fix elbows 15° to 30° throughout exercise.
Execution
Lower dumbbell over and beyond head until upper arm is parallel to torso. Return and
repeat.
Pec Deck Fly
Preparation
Sit in machine with back on pad. If available, push foot lever until padded lever moves
forward. Place forearms on padded lever. Position upper arms approximately parallel.
Release foot lever.
Execution
Push levers together. Return until chest muscles are stretched. Repeat.
Shoulders
Behind Neck Press
Preparation
Grasp barbell with overhand grip from rack or clean from floor. Position bar behind
neck. Can be done on machine or using dumbbells.
Execution
Press bar until arms is extended overhead. Return behind neck and repeat.
Front Raise
Preparation
Grasp barbell with overhand grip. Can be done on machine or using dumbbells.
Execution
Raise barbell with elbows fixed in a 10° to 30° angle throughout until upper arm is
parallel to the floor. Lower and repeat.
Military Press
Preparation
Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider
than shoulder width. Position bar in front of neck. Can also be done on machine or using
dumbbells.
Execution
Press bar until arms is extended overhead. Lower to front of neck and repeat.
41
Upright Row
Preparation
Grasp bar with shoulder width or slightly narrower overhand grip. Can be done on
machine or using dumbbells.
Execution
Pull bar to neck with elbows leading. Allow wrists to flex as bar rises. Lower and
repeat.
Lateral Raise
Preparation
Grasp stirrup cable attachment. Stand facing with side of resting arm toward low pulley.
Grasp ballet bar if available. Can be done using dumbbells, seated, or standing.
Execution
With elbow slightly bent, raise arm to side away from low Pulley until elbow is shoulder
height. Lower and repeat.
Lying Rear Lateral Raise
Preparation
Lie chest down on elevated bench. Grasp dumbbells or cable attachment below to each
side.
Execution
Raise upper arms to sides until shoulder height. Maintain upper arms perpendicular to
torso and a fixed elbow position (10° to 30° angle) throughout exercise. Maintain height
of elbows above wrists by raising "pinkie" side up. Lower and repeat.
Comments
Bench should be high enough to prevent dumbbells from hitting floor.
Arms
Triceps
Triceps Dip
Preparation
Mount a shoulder width dip bar. Step down onto assistance lever if needed.
Execution
Push body up with elbows close to body and hips straight. Lower body until shoulders is
slightly stretched. Repeat.
Close Grip Bench Press
Preparation
Lie on bench and grasp barbell from rack with a close grip.
Execution
Lower weight to chest with elbows close to body. Return and repeat.
Variation
Can be done with cables or using dumbbells.
42
Lying Triceps Extension
Preparation
Lie on bench with a narrow overhand grip on the barbell. Position barbell over the
forehead with arms extended.
Execution
Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly
back just enough to allow the bar to clear around the curvature of the head. Extend the
arm. As the bar clears the head reposition the elbows to its former position until the arm
is fully extended. Repeat.
Comments
With the arms fully extended, the bar can be brought back over the upper chest and the
shoulders can be internally rotated between repetitions as needed to allow for a relative
release of tension in the muscles.
Variation
Can be done with cable or using dumbbell.
Triceps Extension
Preparation
Position barbell overhead with a narrow overhand grip. Can be done on machine or using
dumbbells.
Execution
Lower forearm behind upper arm with elbows remaining overhead. Extend forearm
overhead. Lower and repeat.
Comments
Let the barbell pull the arm back to maintain full shoulder flexion.
Pushdown
Preparation
Grasp cable attachment with overhand grip. Position elbow to side.
Execution
Extend arm down. Return until forearm is close to upper arm. Repeat.
Comments
The elbow can travel up a few inches at the top of the motion. Step close to cable to
provide resistance at the top of the motion.
Kickback
Preparation
Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm
parallel to floor. Can also be done using cables.
Execution
Extend arm until it is straight. Return and repeat. Continue with opposite arm.
Comments
For greater range of motion, upper arm can be positioned with elbow slightly higher than
shoulder.
43
Bench Dip
Preparation
Place weight on lap. Place hands on the edge of a bench, feet on adjacent bench.
Execution
Lower body until full stretch or rear end touches floor. Raise body and repeat.
Biceps
Curl
Preparation
Grasp bar with a shoulder width under handgrip. Can be done on machine, with cables,
or using dumbbells.
Execution
With the elbows to the side, raise the bar until forearms are vertical. Lower until the
arms are fully extended. Repeat.
Comments
When the elbow is fully flexed, the elbow should only travel forward a few inches
allowing the forearm to be no more than perpendicular to the floor to allow for a relative
release of tension in the muscles between repetitions.
Incline Curl
Preparation
Sit back on a 45-60 degree incline bench. With arms hanging down straight, position two
dumbbells with palms facing in.
Execution
With elbows back to the sides, raise one dumbbell and rotate forearm until forearm is
vertical to the floor and the palm faces the shoulder. Lower to original position and
repeat with alternative arm.
Comments
The biceps may be exercised alternating (as described), simultaneous, or in a
simultaneous-alternating fashion. When the elbow is fully flexed, the elbow should only
travel forward a few inches allowing the forearm to be no more than perpendicular to the
floor to allow for a relative release of tension in the muscles between repetitions.
Preacher Curl
Preparation
Sit on preacher bench placing back of arms on pad. The seat should be adjusted to allow
the armpit to rest near the top of the pad. Grasp curl bar with shoulder width underhand
grip. Can be done on machine or using dumbbells.
Execution
Raise the bar until forearms are perpendicular to floor with the back of the upper arm
remaining on the pad. Lower the barbell until arm is fully extended. Repeat.
Concentration Curl
Preparation
Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh.
Lean into leg to raise elbow slightly.
44
Execution
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended.
Repeat.
Forearms
Reverse Curl
Preparation
Grasp bar with a shoulder width over handgrip. Can be done on machine or using
dumbbells.
Execution
With the elbows to the side, raise the bar until forearms are vertical. Lower until the
arms are fully extended. Repeat.
Comments
When the elbow is fully flexed, the elbow should only travel forward a few inches
allowing the forearm to be no more than perpendicular to the floor to allow for a relative
release of tension in the muscles between repetitions.
Reverse Preacher Curl
Preparation
Sit on preacher bench placing back of arms on pad. The seat should be adjusted to allow
the armpit to rest near the top of the pad. Grasp curl bar with shoulder width overhand
grip. Can be done on machine or using dumbbells.
Execution
Raise the bar until forearms are perpendicular to floor with the back of the upper arm
remaining on the pad. Lower the barbell until arm is fully extended. Repeat.
Hammer Curl
Preparation
Position two dumbbells to sides, palm facing in, and arms straight.
Execution
With elbows to the sides, raise one dumbbell until forearm is vertical to the floor and the
thumb faces the shoulder. Lower to original position and repeat with alternative arm.
Comments
The biceps may be exercised alternating (as described), simultaneous, or in a
simultaneous-alternating fashion. When the elbow is fully flexed, the elbow should only
travel forward a few inches allowing the forearm to be no more than perpendicular to the
floor to allow for a relative release of tension in the muscles between repetitions.
Wrist Curl
Preparation
Sit and grasp bar with narrow to shoulder width underhand grip. Rest forearms on thighs
with wrists just beyond knees. Can be done on machine or using dumbbells.
Execution
Allow the barbell to roll out of the palms down to the fingers. Grip barbell back up and
flex wrists. Lower and repeat.
45
Reverse Wrist Curl
Preparation
Sit and grasp bar with narrow to shoulder width overhand grip. Rest forearms on thighs
with wrists just beyond knees. Can be done on machine or using dumbbells.
Execution
Hyperextend wrist and return until wrist are fully flexed. Repeat.
Abdominal
Inline Sit-Up
Preparation
Sit on apparatus with lower leg secured under padded bar. Hold weight to front of chest
or behind neck or use no weight.
Execution
Lower body back until hips is almost extended. Raise body by flexing hips until torso is
upright. Repeat.
Comments
Exercise can be performed without added weight until more resistance is needed. Raise
incline to increase resistance.
Hanging Leg Raise
Preparation
Place weight between ankles or use no weight. Grasp and hang from high bar.
Execution
Raise legs by flexing hips and knees until thighs are just pass parallel to floor. Return
until hips and knees are extended. Repeat.
Comments
Exercise can be performed without added weight until more resistance is needed. Knees
may be kept extended throughout leg raise to increase intensity.
Incline Leg Raise
Preparation
Sit on incline board. Place weight between ankles or use no weight. Lie supine on
incline board with torso elevated. Grasp feet hooks or sides of board for support.
Execution
Raise legs by flexing hips and knees until thighs are just past perpendicular to torso.
Return until hips and knees are extended. Repeat.
Comments
Exercise can be performed without added weight until more resistance is needed. Elevate
incline to increase resistance. Knees may be kept extended throughout leg raise to
increase intensity.
Leg Raise
Preparation
Sit on end of bench. Place weight between ankles, hook feet to cable attachment, or use
no weight. Lie supine on bench with torso elevated. Grasp bench for support.
Execution
46
Raise legs by flexing hips and knees until thighs are just past perpendicular to torso.
Return until hips and knees are extended. Repeat.
Comments
Exercise can be performed without added weight until more resistance is needed. Knees
may be kept extended throughout leg raise to increase intensity.
Roman Chair Sit-Up
Preparation
Sit on apparatus with lower leg secured under padded bar. Hold weight to front of chest
or behind neck or use no weight.
Execution
Lower body back until hips is almost extended. Raise body by flexing hips until torso is
upright. Repeat.
Comments
Exercise can be performed without added weight until more resistance is needed.
Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs.
With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize
the pelvis and waist during hip flexion.
Vertical Leg Raise
Preparation
Place weight between ankles or use no weight. Position body on padded parallel bars
with hands on handles, back on vertical pad, and body weight supported on forearms.
Execution
Raise legs by flexing hips and knees until thighs are just pass parallel to floor. Return
until hips and knees are extended. Repeat.
Comments
Exercise can be performed without added weight until more resistance is needed. Knees
may be kept extended throughout leg raise to increase intensity.
Kneeling Crunch
Preparation
Kneel below a high pulley. Grasp cable rope attachment and place wrists against the
head. Flex hips slightly and allow the weight to hyperextend the lower back.
Execution
With the hips stationary, flex the waist so the elbows travel toward the middle of the
thighs. Return and repeat.
Variation
Can be done on machine.
Seated Crunch
Preparation
Seat with back support away from a medium high Pulley. Grasp cable rope attachment
with both hands and place securely over the both shoulders. Allow the weight to
hyperextend the lower back slightly.
Execution
47
With the hips stationary, flex the waist so the elbows travel toward the hips. Return and
repeat.
Variation
Can be done on machine.
Incline Crunch
Preparation
Hook feet under padding and lie supine on incline bench with hips bent. Hold plate
behind neck or on chest with both hands or use no weight.
Execution
Flex waist to raise upper torso from bench. Return until the back of the shoulders
contacts the padded incline board. Repeat.
Comments
Exercise can be performed without added weight until more resistance is needed. Elevate
incline to increase resistance. Hip and knee flexors may be involved as stabilizers if
incline is steep and no calf support is used.
Incline Hip Raise
Preparation
Sit on incline board. Place weight between ankles or use no weight. Lie supine on
incline board with torso elevated. Grasp feet hooks or sides of board by head for support.
Execution
Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to
raise knees toward shoulders by flexing waist, raising hips from board. Return until
waist, hips and knees are extended. Repeat.
Comments
Exercise can be performed without added weight until more resistance is needed. Elevate
incline to increase resistance. When raising hips, keep knees fully flexed as not to throw
weight of lower legs over head.
Incline Twisting Crunch
Preparation
Hook feet under padding and lie supine on incline bench with hips bent. Hold plate
behind neck or on chest with both hands or use no weight.
Execution
Flex and twist waist to raise upper torso from bench to one side. Return until the back of
the shoulders contacts the padded incline board. Repeat to the opposite side alternating
twists.
Comments
Exercise can be performed without added weight until more resistance is needed. Elevate
incline to increase resistance. Hip and knee flexors may be involved as stabilizers if
incline is steep and no calf support is used.
Incline Twisting Sit-Up
Preparation
Hook feet under padding and lie supine on incline bench with hips bent. Hold plate
behind neck or on chest with both hands.
48
Execution
Flex and twist the waist to one direction while raising the torso from bench by bending
hips. Return until the back of the shoulders contacts the padded incline board. Repeat to
the opposite side alternating twists.
Comments
Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already
initially bent. Knee flexors may be involved as stabilizers if incline is steep and no calf
support is used.
Twisting Crunch
Preparation
Lie supine on bench with head hanging off and knees and hips bent. Hold plate behind
neck or on chest with both hands.
Execution
Flex and twist waist to raise upper torso from bench to one side. Return until the back of
the shoulders contacts the padded board. Repeat to the opposite side alternating twists.
Side Bend
Preparation
With side to low Pulley, grasp dumbbell cable with near arm. Stand with arm straight.
Execution
Bend waist to opposite side of cable. Lower and repeat. Turn around and continue with
opposite side. Can also be done with dumbbell.
Crunch Circuit
Preparation
Lie flat on your back with your legs straight and raised so that the bottom of your feet are
pointed towards the sky.
Execution
Crunch for set number of repetitions then without resting. Bend knees so that legs are at
90, continue to crunch for set number of repetitions, then without resting lower bent legs
to the left 45 from the floor, continue to crunch for set number of repetitions, then
without resting lower legs to the right 45 from the floor, continue to crunch for set
number of repetitions, then without resting repeat first two steps.
Cycling Twist
Preparation
Lie flat on the ground with your legs fully extended to the front 6 inches off the ground
and your upper body raised at a 30-degree angle off the ground. Your hands are joined
together at the waist.
Execution
On alternating movements you will turn your body to one side while bringing the
opposite side knee toward your chest. Without allowing your feet to touch the ground,
twist your body alternating to the other side. Your legs will alternate with your body
twist in a similar movement to cycling. Your hands remain joined the entire time.
49
Flutter Kicks
Preparation
Lie on your back and place your hands under your buttocks for support. Lift your head,
just enough to see your feet and then lift both legs 6 inches off the ground.
Execution
Lift one leg at least 25 degrees then alternate your legs at a quick tempo.
Flexibility Exercises
Neck Rotation. Stand with the back straight and feet shoulder width apart. Place the hands
on hips. Roll the head slowly to the left, making a complete circle with the path of the head.
Reverse direction. See figure
Arm and Shoulder Rotation. Stand with the back straight and feet shoulder width apart.
Extend the arms outward to shoulder height. Rotate the shoulders forward, making a large
circular motion with the arms. Reverse direction.
Hip Rotation. Stand with the back straight and feet shoulder width apart. Place the hands on
hips. Rotate the hips clockwise while keeping the back straight. Reverse direction.
50
Knee and Ankle Rotation. Stand with the feet together, and bend at the waist with the
knees slightly bent. Place the hands above the knees, and rotate the legs in a clockwise direction.
Reverse direction.
Neck and Shoulder Stretch. Stand with the feet shoulder width apart and the arms behind
the body. Grasp the left wrist with the right hand. Pull the left arm down and to the right. Tilt
the head to the right. Hold this position for 10 to 15 seconds. Repeat the action with the right
wrist, pulling the right arm down and to the left. Tilt the head to the left.
Abdominal Stretch. Stand and extend the arms upward and over the head. Interlace the
fingers with palms turned upward. Stretch the arms up and slightly back. Hold this position for
10 to 15 seconds.
51
Chest Stretch. Stand and interlace the fingers behind the back. Lift the arms behind so that
they move outward and away from the body. Lean forward from the waist. Hold this position
for 10 to 15 seconds. Bend the knees before moving to the upright position. Return to the
starting position.
Upper-Back Stretch. Stand with the arms extended to the front at shoulder height with the
fingers interlaced and palms facing outward. Extend the arms and shoulders forward. Hold this
position for 10 to 15 seconds. Return to the starting position.
Overhead Arm Pull. Stand with the feet shoulder width apart. Raise the right arm, bending
the right elbow and touching the right elbow and touching the right hand to the back of the neck.
Grab the right elbow with the left hand, and pull to the left. Hold this position for 10 to 15
seconds. Return to the starting position. Do the same stretch, and pull the left elbow with the
right hand for 10 to 15 seconds.
52
Thigh Stretch. Stand or lie on the stomach. Bend the left leg up toward the buttocks. Grasp
the toes of the left foot with the right hand, and the heel to the left buttock. Extend the left arm
to the side for balance. Hold this position for 10 to 15 seconds. Return to the starting position.
Switch sides.
Hamstring Stretch (Standing). Stand with the knees slightly bent. Bend forward keeping
the head up, and reach toward the toes. Straighten the legs, and hold this position for 10 to 15
seconds.
Hamstring Stretch (Seated). Sit on the ground with both legs straight and extended
forward with the feet upright about six inches apart. Put the hands on the ankles or toes. Bend
from the hips, keeping the back and head in a comfortable, straight line. Hold this position for
10 to 15 seconds.
53
Groin Stretch (Standing). Lunge over to the left while keeping the right leg straight, the
right foot facing straight ahead and entirely on the floor. Lean over the left leg while stretching
the right groin muscles. Hold this position for 10 to 15 seconds. Repeat with the opposite leg.
Groin Stretch (Seated). Sit on the ground with the soles together. Place the hands on or
near he feet. Bend forward from the hips, keeping the head up. Hold this position for 10 to 15
seconds.
Calf Stretch. Stand straight with the feet together, arms extended downward, elbows locked,
palms facing backward, fingers extended and joined, and head and eyes facing front. Move the
right foot to the rear about two feet, and place the ball of the foot on the ground. Slowly press
the right heel to the ground. Slowly bend the left knee while pushing the hips forward and
arching the back slightly. Hold this position for 10 to 15 seconds. Return to the starting
position. Repeat with the left foot.
54
Hip and BackStretch (Seated). Sit on the ground with the right leg forward and straight.
Cross the left leg over the right while sitting erect. Keep the heels of both feet in contact with
the ground. Slowly rotate the upper body to the left and look over the left shoulder. Reach
across the left leg with the right arm, and push the left leg to your right. Use the left hand for
support by placing it on the ground. Hold this position for 10 to 15 seconds. Repeat this stretch
for the other side by crossing and turning in the opposite direction.
Hip and BackStretch (Lying Down). Lie on the back with the arms straight beside the
body. Keep the legs straight and the knees and feet together. Bring the left leg straight back
toward the head, leaving the right leg in the starting position. Bring the head and arms up. Grab
the bent left leg below the knee, and pull it gradually to the chest. Hold this position for 10 to 15
seconds. Gradually return to the starting position. Repeat these motions with the opposite leg.
Variation - Pull both knees to the chest. Pull the head up to the knees. Hold for 10 to 15
seconds. Return to the starting position.
Agility Exercises
All Fours Run
Place your hands in front of you and run using your hands and feet.
Broad Jump
Jump forward on both feet in a series of broad jumps. Swing the arms vigorously to help
with the jumps.
Crab Walk
Place your hands and feet on the ground, hands behind you and stomach facing the sky.
Walk on hands and feet from this position.
55
Hour Glass Drill
Mark out a box 10 meters x 10 meters. Start at the front left corner of the box. Run
across the front (shoulders square to the front) to the front right corner. Back pedal to the center
spot, then out to the back right corner. Run across the back to the back left corner. Run forward
to the center spot, then out to the left corner.
Three Line Shuffle Drill
Mark three parallel lines on the floor, 4 feet apart. Straddle the centerline. Begin by
shuffling to the far left line, then to the far right, then left, etc. for the allotted time, crossing each
line with the foot.
Bench Jumps
From a standing position, bend your knees slightly and jump to the side (laterally),
pushing off with both feet and landing up on a low bench/step. (Beginners may start out without
the bench and simply land on the floor.) Come to a full stop, then jump off the other side of the
bench and repeat.
Ski Hops
Mark out lines approximately 3 feet apart and 10 meters in length. Start on one side of
the paired lines and jump across to the outside of the other line, progressing down the 10 meters.
At the end of the 10 meter, immediately jump across the two lines working backward to the
original starting point. Forward; Back.
Star Drill
Mark out eight points 3 to 5 steps from a center mark, creating a star pattern. Begin drill
standing at the center point. Now run out to the first point of the star then back to the center
point. Continue to run to each point in the star coming back to the center each time.
CARDIORESPIRATORY TRAINING
Cardiorespiratory Training includes activities ranging from bicycling to cross country
skiing to running. This handbook will focus on running because it is the most common type of
cardiorespiratory training one will experience in the U.S. Army. There are numerous techniques
to running. Varieties of running you will encounter in the U.S. Army include ability group runs,
interval training, fartlek training, cross-country running, last-man-up running as well running that
takes place as part of a circuit event (e.g. obstacle course, guerrilla drills or grass drills).
This program will focus on heart rate training because your heart rate during exercise
provides a good metric to ensure the proper intensity level during the period of exercise. The
type of running you choose is not as important as the time and energy you put into a structured
cardiorespiratory plan. Interval training techniques provide a critical foundational to assist in all
the varieties of cardiorespiratory training. Interval training programs challenge beginner and
advanced runners and provide variety to both. By understanding the principals of interval
training, a runner can modify these techniques into many different training sessions. Building
from basic interval training will prepare you for success in the 2-mile portion of the U.S. Army
56
Fitness Test. Furthermore this program will enhance your abilities as a future leader by
increasing your knowledge or arsenal of cardiorespiratory training techniques.
The key in this program is to target training at specified heart rates per minute. There are
a couple of formulas that can be used to determine your training heart rate. The most common
and easiest to remember is Maximum Heart Rate per minute = 220 - (Your Age). However, a
better formula based on scientific research is actually 208-(.7 x Your Age). For example a 20year-old student using these two formulas would find his maximum heart rate by:
1. Maximum Heart Rate = 220 - Your Age e.g. 220-20 =200 OR
2. Maximum Heart Rate = 208-(.7 x Your Age), e.g. 208-(.7 x 20) = 194
The next measurement needed is your Resting Heart Rate. This is your heart rate during a
period of minimal physical activity such as watching television, reading a book, or eating during
a meal. Now armed with your maximum heart rate and resting heart rate you can determine your
heart rate reserve.
Maximum HR - Resting HR = HR Reserve (HRR)
Having determined your heart rate reserve you can now plan on targeting a training heart
rate. For a person beginning a workout program after a lengthy period of inactivity target
training at 50% of your heart rate reserve. Physically active people can target heart rates of
between 70-85% of the heart rate reserve. As a cadet the necessary physical fitness level to
succeed at summer training events (e.g., NALC, Airborne or Air Assault School) will not
require you to train at target heart rates in excess of 85% of your heart rate reserve. In
review,
% Desired Intensity x Heart Rate Reserve + Resting HR = Training Heart Rate (THR)
1. 50% HRR ~ starting point for a physically inactive person
2. 70-85% HRR ~ starting point for physically active people
For example a physically active 18-year-old freshman with a Resting Heart Rate of 80 who wants
to target at 70% of HRR would target his training at 165 beats per minute.
Max HR = 220-18 = 202; HR Reserve = 202-80 = 122
HRR = 70% x 122 + 80 = 165.4
IMPROVEMENT TECHNIQUES FOR CARDIORESPIRATORY FITNESS
Many “techniques” are available to assist you with your training. Numerous books have
been written and successful athletes often author a book, training guides or article on how they
achieved their success. You can utilize these philosophy techniques to assist with training of any
modality. Further, most successful training programs center on some form of interval training
and a structured plan that provides balance between intensity and motivational drive. Variety in
training will do much to improve your performance. This is the benefit of having a complete
arsenal of CR Training Techniques. It is very important to stay fresh both physically and
mentally so that the often-elusive optimal performance component can be attained.
ABILITY GROUPS (FM 21-20): Ability group running places runners of
approximately equal ability into running groups. Generally this type of running targets a period
of time as opposed to distance. This enables faster runners to travel farther distances. The twomile run time provides an excellent tool to break down a group of cadets into ability groups.
57
CROSS COUNTRY (FM 21-20): Consists of running a certain distance or time
through a course laid out across fields, hills, woods or other irregular terrain. The initial
distances for a cross-country run should be short (1-2 miles). Land Navigation can also be
incorporated into an orienteering event.
GRASS DRILLS (FM 21-20): Grass drills are exercise movements that feature rapid
changes in body position. These are vigorous drills which when done properly exercise all the
major muscle groups. Cadets should respond to commands as fast as possible and do all
movements at top speed. The key is to repeat each exercise until the next one is given. Each
exercise period lasts 30 to 45 seconds. It is important to warm-up before conducting this type of
exercise and to properly cool-down afterwards. The instructor should do each exercise to gauge
intensity of the session. Examples of exercises which can be used in grass drills include ski
jumper, sit-ups, push-ups, mule kick, flutter kick, the supine bicycle, the high jumper, the sidestraddle hop, stationary run, roll left or right, roll forward or backward, and the swimmer.
GUERILLA EXERCISES (FM 21-20): These exercise improve agility,
cardiorespiratory endurance, muscular endurance and to some degree muscular strength.
Following stretching/warm up the exercise begins by jogging in a large circle. For large groups
(in excess of 30 people), concentric circles may be used. The instructor from the center of the
circle calls out exercises which last between 20-40 seconds depending upon the fitness level of
cadets. Examples of exercises include the all four run, bottoms-up walk, crab walk, the engine,
double time, broad jump, straddle run, hobble hopping, two-man carry, fireman's carry, single
shoulder carry, cross carry and saddle back carry. FM 21-20 provides descriptions and pictures
of these exercises.
FARTLEK: In a fartlek event the cadet will vary the intensity of running (speed) during
the workout. This type of run begins with a slow jog and after a warm up period transitions into
a hard run for either a period of time or distance. Following this high intensity period there is a
slow jog again (recovery). The run lasts for a specified time 20~30 minutes. The advantage of
this type of running is that it provides all the strengths of the interval-training program but does
not require a track.
INTERVALS: “The last bond to discipline.” Intervals are not easy, but they are probably the
single most important activity to improve CR performance. Almost all successful athletes use
some form of interval training. Intervals in the most basic sense are structured repeated work
bouts linked with structured, repeated rest. The rest interval can be active (slow aerobic activity)
or passive (standing). The work/rest ratio can vary widely (>5:1 to <1:2) depending on training
condition and interval distance. For shorter distances (200 meters or less) some rest intervals are
1:3 or 1:4. This means a 400m interval run in 65 seconds would be followed by a 130-second
rest interval if the work to rest ratio were 1:2.
Some would argue better technique of determining the critical rest interval involves
monitoring your heart rate. Some coaches recommend recovery to 120 bpm before a person is
ready for the next work bout. Successful “CR” athletes need to have a high Lactate Threshold
(LT) and be able to perform at or above the LT. Interval training is the specificity needed to
train around LT. Further, interval training makes our bodies adapt so that we can perform harder
and longer before reaching LT and minimizes the physiological effects of lactic acid.
58
For aerobic performance improvement, 400, 800 and mile repeats pay top dividends.
These also are excellent choices for 2-mile run improvement.
How fast should intervals be? The answer varies with each runner, but generally it
should be as fast as you can maintain a consistent pace. Generally, men should try and run 400
meters around 70–90 seconds depending on your abilities and current fitness level. Women
should strive for 80–100 seconds for each 400 meters. A nice starting point to implement
intervals into your training regimen would be to go out and run four, 400-meter intervals. The
goal should be to keep the range of each interval no greater than 2 seconds (i.e. 80, 81, 82, 81).
This may seem like a tight range, but this is the best way to improve your running pace and
provide an accurate reflection of your current fitness level.
Some people advocate taking your best 2 MR run time and finding your pace for 400
meters. Thus a 12:00 or 14:00 minute 2MR time breaks down to 6:00 or 7:00 for one mile, thus
3:00 and 3:30 for ½ mile and then 90 seconds and 105 seconds for each ¼ mile. Subtract 5–10
seconds and this should be your goal pace for each 400-meter. For some, this method provides
them with a pace that is too slow. In addition one needs to remember the rest interval. In the
above example, a work interval of 90 seconds would have a rest interval of 90–180 seconds.
Obviously one can see this is a large range. Therefore, the heart rate monitoring of under 120
may be a better guide. Regardless, run intervals and monitor your parameters to find the correct
pace. The illustration below represents some real data from a faculty member at the United States
Military Academy. The faculty member was going by “feel” for recovery and did not pay
attention to the time or heart rate. When ready to run the next interval, the heart rate was
recorded and the work bout begun. Pay attention to the consistency of the work out. The faculty
members reported they probably could not have kept the pace for a 5th interval on that day.
Real Data
800 Work 800 Heart Rest End of Rest
Interval Rate (HR) Interval Interval HR
Response
2:43
159
1:47
102
2:44
164
2:07
97
2:45
164
2:04
106
2:44
165
1:00
136
1:30
116
2:00
104
2:30
104
3:30
104
4:15
96
*Note: The faculty member’s time on a recent 2MR was 12:00. Thus utilizing the formula,
12:00 minutes for the 2MR, 6:00 minutes per mile, then 3:00 minutes per ½ mile. Subtract 5 –
10 seconds = 2:50 – 2:55 per ½ mile interval.
59
THE CRITICAL PIECE IS TO CHECK YOUR PACE AND TRAIN AT THE PACE YOU
CAN MAINTAIN.
Below is a structured interval program to guide your training. Repeat the workout once a
week for 4 weeks. As your fitness improves, your 400-meter times will decrease, but more
importantly, your recovery times will decrease.
DATE__________
Warm-up: Jog 5-10 minutes. Perform some stretching and ballistic work (~100m strides), as
you will be running at near top speed. Record your heart rate and the interval time at the end of
each 400. Recover (jog or walk) until heart rate is below 120 (~1-3 minutes), record time of
recovery.
400________Recovery_______
400________Recovery________
400________Recovery________
400________Recovery________
Cool-down: Jog 800-1600 meters and conduct some light stretching.
A nice progression of interval training that includes an increase in distance and overall
volume is found on the following page. Make sure that you at least follow the concepts and
don’t try to do “too much, too soon”. Depending on your fitness level, you can stay at each stage
for as long as you like. True progression would have you eventually making it to stage 4. If you
elect to stay at Stage 1, you need to decrease both your run time and your rest interval as you
progress.
Interval Workouts
Week 1–3 (Stage 1)
Total = 3 1/2 Miles
Interval = 1 1/2 Miles
Warm up and Recovery
= 2 Miles
Procedure:
Warm up 1/2 Mile
Run ¼
Recover 1/4
Run ¼
Recover 1/4
Run ½
Recover 1/4
Run ¼
Recover 1/4
Run ¼
Recover 1/4
60
Week 2–6 (Stage 2)
Total = 4 Miles
Interval = 1 3/4 Miles
Warm up and Recovery
= 2 1/4 Miles
Week 3–9 (Stage 3)
Total = 4 1/2 Miles
Interval = 2 Miles
Warm up and Recovery
= 2 1/2 Miles
Week 4–12 (Stage 4)
Total = 4 3/4 Miles
Interval = 2 1/4 Miles
Warm up and Recovery
= 2 1/2 Miles
Warm up 1/2 Mile
Run ¼
Recover ¼
Run ¼
Recover ¼
Run ½
Recover ¼
Run ¼
Recover ¼
Run ¼
Recover ¼
Run ¼
Recover ½
Warm up 1/2 Mile
Run 1/4
Recover 1/4
Run 1/4
Recover 1/4
Run 1/4
Recover 1/4
Run 1/2
Recover 1/4
Run 1/4
Recover 1/4
Run 1/4
Recover 1/4
Run 1/4
Recover 1/2
Warm up 1/2 Mile
Run 1/4
Recover 1/4
Run 1/4
Recover 1/4
Run 1/4
Recover 1/4
Run 1/2
Recover 1/4
Run 1/2
Recover 1/4
Run 1/4
Recover 1/4
Run 1/4
Recover 1/2
Total
4–
1–½
Total
5 – ¼’s
1–½
Total
6 – 1/4’s
1–½
Total
5 – 1/4’s
2 – 1/2
The intensity of your intervals can be increased or decreased by increasing or decreasing the
interval time or increasing or decreasing the rest interval.
WANT TO NEGATIVE SPLIT?: A good test of your overall fitness is to go perform some
intense CR, aerobic event; take splits at the ½ point and the end point and see if you have
produced a “negative split.” What is negative splitting? It is a condition in which you perform
the 2nd half of the event in less time than you did the first part of the event. Perform your best
and see if you can run the 2nd half faster.
Real Data
1. When Cadet Dan Browne, recent USMA graduate set the school record in the mile run
he produced a negative split.
1/4
1/4
1/4
1/4
60.6
59.9
58.2
60.6
Check this out again – it is not a misprint. That is amazing; he ran a “slow” 2:00.5 the
first ½ mile and then came back with a smoking 1:58.8 2nd half mile. Dan had the record at
3:59.3 because he ran faster the second half mile than he did the first.
Real Data
“Ode to the High School 4:00 Minute Mile”
2. In 2001, Alan Webb as a senior in high school became only the fourth high school
athlete to run under 4:00 minutes. The five fastest high school miles are:
Webb broke Jim Ryun’s 36-year-old
High School record by nearly 2 seconds.
When one considers the evolution of nutrition,
track surfaces, shoe weight and design,
training techniques, etc., the fact that Ryun’s
record (and the 3 others) was done over 33–35
years ago is truly remarkable. Couple that
with the knowledge each year of how many
high school athletes runs the mile, the “Sub
4:00” for a high school athlete is certainly an
elite accomplishment. What are the reasons
behind this long-standing record? As we
examine the 4:00 minute mile, let’s see if any real data can help us understand physiology, or can
physiology help us to design a successful training program to accomplish the 4:00 minute mile.
Time
3:53.9
3:55.3
3:59.4
3:59.8
4:01.5
4:02.01
Year
2001
1963
1966
1967
1964
1997
Runner
State
Alan Webb
Virginia
Jim Ryun
Kansas
Tim Danielson California
Marty Liquori New Jersey
Gerry Lindgren Washington
Sharif Karie
Virginia
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Compare both Alan’s 2001 record and one of Alan’s earlier attempts at the 4:00 minute mile with
Dan Browne’s split times when he was successful at an “Indoor sub-4:00 minute mile (indoors…. a
superb accomplishment).
1/4:
1/4:
800
1/4:
1/4:
800
Time
Alan’s 2001
Record
Alan’s 2000
Splits
58.1
59.7
1:57. 8
60.33
55.3
1:55.63
3:53.43
60.5
61.3
2:01.8
62.6
58.9
2:01.5
4:03.3
Dan’s Splits
60.6
59.9
2:00.5
58.2
60.6
1:58.8
3:59.3
Both athletes were able to negative split. Notice the improvement of splits from Alan’s earlier
attempt to his record performance. Well done gentlemen. Alan’s impressive bio (courtesy USA
Track and Field) is found below, as we speak, track history is in the making.
ALAN WEBB
Events: 800,1500,mile
Height: 5-9
Weight: 140
Personal Records: mile-3:53.43(2001); 1500m-3:38.26(2001); 800m-1:47.74(2001)
Born: January13, 1983
Current Residence: Reston, Va.
High School: South Lakes HS, Reston, Va. '01
College: Michigan '05
Coach: Scott Raczko
Career Highlights: National high school record holder for indoor mile (3:59.86) and outdoor mile
(3:53.43); holds national HS mile record for sophomores (4:06.94).
At the Prefontaine Classic May 27 in Eugene Ore., a well-paced race and a final lap of 55.3
seconds enabled Webb to run a 3:53.43 in the Bowerman Mile, breaking the national HS record of
3:55.3 that was set by Jim Ryun 36 years ago. Webb's splits at 400m and 800m were 58.1 and 1:57.8
respectively…"It was the most exhilarating experience of my life," said Webb… Webb's
performance was the fastest mile time by an American on U.S. soil since 1998.
2001: Set prep national record for indoor mile (3:59.86), outdoor mile (3:53.43), and outdoor
1,500m (3:38.26 en route to his 3:43.43) ... won VA state 800m title in record time of 1:47.74, making
him the fourth-fastest prep in history … added a 47.4 leg on South Lakes' 4x400m relay team at the
state meet … ran the fastest 800m split by a high schooler in the history of the Penn Relays
(1:49.1)…bests of 3:53.43 and 1:47.74.
2000: Posted split time of 3:59.9 for 1600m at Penn Relays…Best of 4:03.33 in mile…Second at
FootLocker XC Championships.
1999: Set prep national record for mile as a sophomore (4:06.94) … 8th at FootLocker XC
Championships.
For your training, see if you can train and work to perform your own negative split.
Date___________
62
Performance Event______________(ie.2 MR)
First half of the performance ______________; HR____________
2nd half of the performance _______________; HR____________
Date___________
Performance Event______________(ie.2 MR)
First half of the performance ______________; HR____________
2nd half of the performance _______________; HR____________
Date___________
Performance Event______________(ie.2 MR)
First half of the performance ______________; HR____________
2nd half of the performance _______________; HR____________
3. BENITEZ MILE: CPT Tony Benitez, USMA class of 1991 ran the mile in 4:02.
During CPT Benitez’s USMA career he did something that was unique and really a true eyeopener of your cardiovascular ability. Here’s the deal. Go out and warm-up. Light jog of ½ mile
or so and then stretching with some ballistic work. Think consistency and think, I can do this!
Line up on the track and run one 400 meter at a good pace, (have full knowledge of what is
coming), finish the 400, jog around the start line for 15 seconds, line up and at 15 seconds from
your 400 finish, start off running an 800 (make sure you get the 400 split as you whiz by), at the
end of the 800, you got it, jog around the start line for 15 seconds and then after 15 seconds, toe
on the line and go and finish the last 400 meters. Your goal should be for consistency. Record
your times and heart rate responses. See if you can improve on the Benitez Mile as your training
progresses. This is an excellent challenge on your psychological mind set also. Realize this
component of training will be classified as a “hard training bout.” Conduct the Benitez Mile
every so often. This technique is a great guide to see if your CR training program is really
working. Faster times and lower heart rate responses should be your goal.
Date_____________Benitez Mile:
400______HR______400/800______HR______400______HR______
Date_____________Benitez Mile:
400______HR______400/800______HR______400______HR______
Date_____________Benitez Mile:
400______HR______400/800______HR______400______HR______
Date_____________Benitez Mile:
400______HR______400/800______HR______400______HR______
Date_____________Benitez Mile:
400______HR______400/800______HR______400______HR______
63
Real Data
400
HR
15 SEC
15 SEC
REST HR 800 HR REST HR
1:25 147 147
2:47 160 155
400
HR
1:22 158
This equates to a 5:34 mile pace. Generally, this person can run ½ mile intervals at a
2:45 pace which would also equate to around a 5:30 mile pace. 2MR run time for this person has
a range from 11:00–12:30 depending on training state. Thus the Benitez Mile augments 2MR
run training nicely.
4. CPT Benitez’s 30/20: After you have perfected the Benitez Mile and need a break,
attempt the 30/20. Find some place you want to run (golf course, trail, road, etc.). Begin and run
“out” 30 minutes focusing on nice warm-up, good form and getting the “kinks” out. Then after
30 minutes, turn around and attempt to “run back” the distance covered in 30 minutes but do this
in 20 minutes. This segment you are focusing on a speed workout.
5. 5K Prediction Time: Ever want to know what your 5K time would be without running
a 5K? This technique was recently published in the International Journal of Sports Medicine.
While to some, this may be just as painful as running an all-out 5K, it does provide some rest
time similar to the Benitez Mile. Go out and run three 1600-meter runs with one minute rest in
between each 1600. Run the intervals at the highest possible speed you can attain for the
duration of the workout. In other words, run at a speed you can maintain throughout the
workout. After the workout, calculate the average pace per 1600 meters and multiply by 3.125.
The result should be within 15 seconds of your next 5K Race Time.
For example, the average pace for 1600 meters was 340 seconds or 5:40.
Predicted 5K Race Time
340  3.125 = 1062.5 seconds = 17:42 + 15 seconds
6. HILL INTERVALS: Running hill intervals is more intense than running flat intervals.
Running hill intervals activates more fast twitch fibers thereby producing more lactate. Lactate
in the system will train you to process lactate. Training with lactate during your training days
will enable you to deal with lactate on performance day.
Warm-up: Jog 400 meters or so and loosen up, perform some stretching and ballistic
work, as you will be running at near top speed. “Sprint” up the hill, record your time and heart
rate, and recover by jogging back down. Repeat once you reach the start point and your heart
rate is below 120.
DATE__________
Hill Sprint #1: Time________ HR ________Recovery_______
Hill Sprint #2: Time________ HR ________Recovery_______
64
Hill Sprint #3: Time________ HR ________Recovery_______
Cool-down: Jog 800-1600 meters and conduct some light stretching.
7 Long Walk or Long Run: Something that you should try. Go out and experience a 60–90
minute workout. Running or walking for an extended period of time will certainly tap into your
glycogen stores. Tapping into your glycogen stores is a good thing to do every now and then. It
makes one appreciate the storage of glycogen and appreciate the balance between energy output
and substrate availability.
DATE________6 Mile Run_______Time______HR
DATE________7 Mile Run_______Time______HR
DATE________8 Mile Run_______Time______HR
DATE________9 Mile Run_______Time______HR
DATE_______10 Mile Run_______Time______HR
DATE_______10 Mile Run_______Time______HR
What About Your Pace?
It may appear that we are beating a dead horse, but pace is so critical to performance.
The highest speed (ultimately your pace in m/sec) that one can maintain and still function
physiologically is the goal. You are now armed with an understanding of how to improve your
pace and have been shown a variety of ways to make your training program fun by utilizing
speed play, longer distance runs, intervals, etc. The following chart, while not scientific,
provides one with a nice snapshot of how pace (specifically mile pace) equates to final run time
at various distances.
65
Time /
mile
2
Miles
3
Miles
(3.10 Miles)
5K
3.5
Miles
5 Miles
6 Miles
(6.21 Miles)
10K
(9.32 Miles)
15K
4:45
5:00
5:15
5:30
5:45
6:00
6:15
6:30
6:45
7:00
7:15
7:30
7:45
8:00
8:15
8:30
8:45
9:00
9:15
9:30
9:45
10:00
10:30
11:00
11:30
12:00
9:30
10:00
10:30
11:00
11:30
12:00
12:30
13:00
13:30
14:00
14:30
15:00
15:30
16:00
16:30
17:00
17:30
18:00
18:30
19:00
19:30
20:00
21:00
22:00
23:00
24:00
14:15
15:00
15:45
16:30
17:15
18:00
18:45
19:30
20:15
21:00
21:45
22:30
23:15
24:00
24:45
25:30
26:15
27:00
27:45
28:30
29:15
30:00
31:30
33:00
34:30
36:00
14:45
15:32
16:19
17:05
17:52
18:38
19:25
20:12
20:58
21:45
22:31
23:18
24:05
24:51
25:38
26:24
27:11
27:58
28:44
29:31
30:18
31:04
32:37
34:11
35:44
37:17
16:38
17:30
18:22
19:15
20:08
21:00
21:53
22:45
23:37
24:30
25:22
26:15
27:08
28:00
28:53
29:45
30:37
31:30
32:23
33:15
34:07
35:00
36:45
38:30
40:15
42:00
23:45
25:00
26:15
27:30
28:45
30:00
31:15
32:30
33:45
35:00
36:15
37:30
38:45
40:00
41:15
42:30
43:45
45:00
46:15
47:30
48:45
50:00
52:30
55:00
57:30
1:00:00
28:30
30:00
31:30
33:00
34:30
36:00
37:30
39:00
40:30
42:00
43:30
45:00
46:30
48:00
49:30
51:00
52:30
54:00
55:30
57:00
58:30
1:00:00
1:03:00
1:06:00
1:09:00
1:12:00
29:31
31:04
32:37
34:11
35:44
37:17
38:50
40:23
41:57
43:30
45:03
46:36
48:09
49:43
51:16
52:49
54:22
55:55
57:29
59:02
1:00:35
1:02:08
1:05:15
1:08:21
1:11:27
1:14:34
44:16
46:36
48:56
51:16
53:36
55:55
58:15
1:00:35
1:02:55
1:05:15
1:07:34
1:09:54
1:12:14
1:14:34
1:16:54
1:19:13
1:21:33
1:23:53
1:26:13
1:28:33
1:30:53
1:33:12
1:37:52
1:42:32
1:47:11
1:51:51
66
Note Longer
Distances
Below
Time/
Mile
10
Miles
4:45
5:00
5:15
5:30
5:45
6:00
6:15
6:30
6:45
7:00
7:15
7:30
7:45
8:00
8:15
8:30
8:45
9:00
9:15
9:30
9:45
10:00
10:30
11:00
11:30
12:00
47:30
50:00
52:30
55:00
57:30
1:00:00
1:02:30
1:05:00
1:07:30
1:10:00
1:12:30
1:15:00
1:17:30
1:20:00
1:22:30
1:25:00
1:27:30
1:30:00
1:32:30
1:35:00
1:37:30
1:40:00
1:45:00
1:50:00
1:55:00
2:00:00
(12.4Miles)
20K
59:02
1:02:08
1:05:15
1:08:21
1:11:27
1:14:34
1:17:40
1:20:47
1:23:53
1:27:00
1:30:06
1:33:12
1:36:19
1:39:25
1:42:32
1:45:38
1:48:44
1:51:51
1:54:57
1:58:04
2:01:10
2:04:16
2:10:29
2:16:42
2:22:55
2:29:08
(13.10
Miles)
1/2
Mara.
1:02:16
1:05:33
1:08:49
1:12:06
1:15:23
1:18:39
1:21:56
1:25:13
1:28:29
1:31:46
1:35:03
1:38:19
1:41:36
1:44:53
1:48:09
1:51:26
1:54:42
1:57:59
2:01:16
2:04:32
2:07:49
2:11:06
2:17:39
2:24:12
2:30:45
2:37:19
15
Miles
(15.53
Miles)
25K
(18.64
Miles)
30K
20 Miles
1:11:15
1:15:00
1:18:45
1:22:30
1:26:15
1:30:00
1:33:45
1:37:30
1:41:15
1:45:00
1:48:45
1:52:30
1:56:15
2:00:00
2:03:45
2:07:30
2:11:15
2:15:00
2:18:45
2:22:30
2:26:15
2:30:00
2:37:30
2:45:00
2:52:30
3:00:00
1:13:47
1:17:40
1:21:33
1:25:26
1:29:19
1:33:12
1:37:05
1:40:58
1:44:51
1:48:44
1:52:37
1:56:30
2:00:23
204:16
2:08:09
2:12:02
2:15:55
2:19:49
2:23:42
2:27:35
2:31:28
2:35:21
2:43:07
2:50:53
2:58:39
3:06:25
1:28:33
1:33:12
1:37:52
1:42:32
1:47:11
1:51:51
1:56:30
2:01:10
2:05:50
2:10:29
2:15:09
2:19:49
2:24:28
2:29:08
2:33:47
2:38:27
2:43:07
2:47:46
2:52:26
2:57:05
3:01:45
3:06:25
3:15:44
3:25:03
3:34:22
3:43:42
1:35:00
1:40:00
1:45:00
1:50:00
1:55:00
2:00:00
2:05:00
2:10:00
2:15:00
2:20:00
2:25:00
2:30:00
2:35:00
2:40:00
2:45:00
2:50:00
2:55:00
3:00:00
3:05:00
3:10:00
3:15:00
3:20:00
3:30:00
3:40:00
3:50:00
4:00:00
(26.21 Miles)
Marathon
Note
Shorter
Distances
Above
2:04:32
2:11:06
2:17:39
2:24:12
2:30:45
2:37:19
2:43:52
2:50:25
2:56:59
3:03:32
3:10:05
3:16:38
3:23:12
3:29:45
3:36:18
3:42:52
3:49:25
3:55:58
4:02:31
4:09:05
4:15:38
4:22:11
4:35:18
4:48:24
5:01:31
5:14:37
ROAD MARCHES
Road Marches
The road or foot march is one of the best ways to improve and maintain fitness. Road
marches are classified as either administrative or tactical, and they can be conducted in garrison
or in the field. Cadets must be able to move quickly, carry a load (rucksack) of equipment, and
be physically able to perform their missions after extended marching.
BENEFITS OF ROAD MARCHES
Road marches are an excellent aerobic activity. They also help develop endurance in the
muscles of the lower body when individuals carry a heavy load. Road marches offer several
benefits Road marches help when used as part of a fitness program. They are easy to organize,
and large troops acclimatize to numbers of individuals can participate. In new environments,
addition, when done in an intelligent, systematic, and progressive manner, they produce
relatively few injuries. Many cadet-related skills can be integrated into road marches. They can
also help troops acclimatize to new environments. They help train leaders to develop skills in
planning, preparation, and supervision and let leaders make first-hand observations of the cadets’
67
physical stamina. Because road marches are excellent fitness training activities, commanders
should make them a regular part of their unit’s PT program.
TYPES OF MARCHES
The four types of road marches - day, limited visibility, forced, and shuttle - are described
below. For more information on marches, see FM 21-18.
Day Marches
Day marches, which fit easily into the daily training plan, are most conducive to
developing physical fitness. They are characterized by dispersed formations and ease of control
and reconnaissance. Any plan to conduct a road march to improve physical fitness should
consider the following:
•Load to be carried.
•Discipline and supervision.
•Distance to be marched.
•Route reconnaissance.
•Time allotted for movement.
•Water stops.
•Present level of fitness.
•Rest stops.
•Intensity of the march.
•Provisions for injuries.
•Terrain an weather conditions.
•Safety precautions.
Limited Visibility Marches
Limited visibility marches require more detailed planning and supervision and are harder
to control than day marches. Because they move more slowly and are in tighter formations,
cadets may not exercise hard enough to obtain a conditioning effect. Limited visibility marches
do have some advantages, however. They protect cadets from the heat of the day, challenge the
ability of NCOS and officers to control their cadets, and provide secrecy and surprise in tactical
situations.
Forced Marches
Cadets should receive advance notice before going on a march, to help morale and give
them time to prepare. Forced marches require more than the normal effort in speed and exertion.
Although they are excellent conditioners, they may leave cadets too fatigued to do other required
training tasks.
Shuttle Marches
Shuttle marches alternate riding and marching, usually because there are not enough
vehicles to carry the entire unit. These marches may be modified and used as fitness activities.
A shuttle march can be planned to move cadets of various fitness levels from one point to
another, with all cadets arriving at about the same time. Cadets who have high fitness levels can
generally march for longer stretches than those who are less fit can.
68
PLANNING A ROAD MARCH
Cadets should usually receive advance notice before going on a march. This helps
morale and gives them time to prepare. The leader should choose an experienced soldier as a
pacesetter to lead the march. The pacesetter should carry the same load as the other individuals
and should be of medium height to ensure normal strides. The normal stride for a foot march,
according to FM 21-18, is 30 inches. This stride, and a cadence of 106 steps per minute, results
in a speed of 4.8 kilometers per hour (kph). When a 10-minute rest is taken each hour, a net
speed of 4 kph results. The pacesetter should keep in mind that ground slope and footing affect
stride length. For example, the length decreases when individuals march up hills or down steep
slopes. Normal stride and cadence are maintained easily on moderate, gently rolling terrain
unless the footing is muddy, slippery, or rough. Personal hygiene is important in preventing
unnecessary injuries. Before the march, cadets should cut their toenails short and square them
off, wash and dry their feet, and lightly apply foot powder. They should wear clean, dry socks
that fit well and have no holes. Each cadet should take one or more extra pair of socks
depending on the length of the march. Individuals who have had problems with blisters should
apply a thin coating of petroleum jelly over susceptible areas. Leaders should check cadets boots
before the march to make sure that they fit well, are broken in and in good repair, with heels that
are even and not worn down. During halts cadets should lie down and elevate their feet. If time
permits, they should massage their feet, apply powder, and change socks. Stretching for a few
minutes before resuming the march may relieve cramps and soreness and help prepare the
muscles to continue exercising. To help prevent lower back strain, cadets should help each other
reposition the rucksacks and other loads following rest stops. Cadets can relieve swollen feet by
slightly loosening the laces across their arches. After marches, cadets should again care for their
feet, wash and dry socks, and dry their boots.
PROGRAMS TO IMPROVE LOAD-CARRYING ABILITY
The four generalized programs described below can be used to improve the cadets loadcarrying ability. Each program is based on a different number of days per week available for a
PT program. If only two days are available for PT, both should include exercises for improving
CR fitness and muscular endurance and strength. Roughly equal emphasis should be given to
each of these fitness components. If there are only three days available for PT, they should be
evenly dispersed throughout the week. Two of the days should stress the development of
muscular endurance and strength for the whole body. Although all of the major muscle groups
of the body should be trained, emphasis should be placed on the leg (hamstrings and quadriceps),
hip (gluteal and hip flexors), low back (spinal erector), and abdominal (rectus abdominis)
muscles. These two days should also include brief (2-mile) CR workouts of light to moderate
intensity (65 to 75 percent HRR). On the one CR fitness day left, cadets should take a long
distance run (4 to 6 miles) at a moderate pace (70 percent HRR), an interval workout, or an
aerobic circuit. They should also do some strength work of light volume and intensity. If four
days are available, a road march should be added to the three-day program at least twice
monthly. The speed, load, distance, and type of terrain should be varied. If there are five days,
leaders should devote two of them to muscular strength and endurance and two of them to CR
fitness. One CR fitness day will use long distance runs; the other can stress more intense
workouts including interval work, Fartlek running, or last man-up running. At least two times
per month, the remaining day should include a road march. Cadets can usually begin road march
training by carrying a total load equal to 20 percent of their body weight. This includes all
clothing and equipment. However, the gender makeup and/or physical condition of a unit may
69
require using a different starting load. Beginning distances should be between five and six miles,
and the pace should be at 20 minutes per mile over flat terrain with a hard surface. Gradual
increases should be made in speed, load, and distance until cadets can do the anticipated, worstcase, mission-related scenarios without excessive difficulty or exhaustion. Units should take
maintenance marches at least twice a month. Distances should vary from six to eight miles, with
loads of 30 to 40 percent of body weight. The pace should be 15 to 20 minutes per mile. A
recent Army study showed that road-march training two times a month and four times a month
produced similar improvements in road-marching performance. Thus, twice-monthly road
marches appear to produce a favorable improvement in cadets abilities to road march if a sound
PT program supports them (five days per week). Commanders must establish realistic goals for
road marching based on assigned missions. They should also allow newly assigned cadets and
those coming off extended profiles to gradually build up to the unit’s fitness level before making
them carry maximum loads. This can be done with ability groups. Road marching should be
integrated into all other training. Perhaps the best single way to improve load-bearing capacity is
to have a regular training program, which systematically increases the load and distance. It must
also let the cadet regularly practice carrying heavy loads over long distances. As much as
possible, leaders at all levels must train and march with their units. This participation enhances
leaders’ fitness levels and improves team spirit and confidence, both vital elements in
accomplishing difficult and demanding road marches.
Distance
3 KM
5 KM
8 KM
10 KM
First Month
2-4 times - no
backpack
Second Month
Third Month
Fourth Month
Sustainment Training
2-4 times with
packpack
2 times with backpack
2-4 times with
backpack
2-4 times with
packpack
20% of body
25% of body
30% of body
no backpack/load
weight
weight
weight
*10-minute rest per hour
*pace = 20 minutes per mile for flat terrain with hard surface
2 road marches per month is considered minimum for sustainment training
30% of body weight
Example of a road march training schedule with varying distances and backpack weights.
70
Appendix A
References
AR 611-75
Management of Army Divers
FM 21-18
Foot Marches
FM 21-20
Physical Fitness Training
71
Appendix B
Qualification Criteria for the Combat Divers Qualification Course
B-1. Selection Criteria.
a. In order for an individual to attend the CDQC, he must successfully complete the
qualification criteria in AR 611-75, paragraph 2-18 and must be one of the following:
1. A male commissioned officer who holds a SC in one of the following series: 11,
18, 60, 61, or 65.
2. A warrant officer with MOS 180A (Special Forces warrant officer).
3. An enlisted member in CMF 11 or 18.
4. A male military service academy or Reserve Officer Training Corp cadet.
b. All applicants should refer to AR 611-75, paragraph 2-17 for documentation and
application procedures.
B-2. Qualification Criteria.
An individual applying for combat diver training must hold an MOS or SC listed in
AR 611-75 paragraph 2-16 and successfully complete the following:
a. Swim 500 meters using a side or beaststroke.
b. Swim 25 meters underwater without breaking the surface.
c. Tread water for 2 minutes with hands and ears above the water.
d. Dive to a three-meter depth and bring a 20 pound weight to the surface.
e. Meet medical fitness standards according to AR 40-501 within 12 months prior to
the start date of the scheduled CDQC and ensure that DD Forms 2808 and 2807-1 are
sent to the CDR, USASOC, Command Surgeon, ATTN: AOMD-MT, Ft Bragg, NC
28310-5200.
f. Pass a pre-CDQC as outlined by USAJFKSWCS. Successful completion of preCDQC will be certified in writing by the first lieutenant colonel or higher in the chain
of command. This memorandum must be dated within six months of start date of the
scheduled CDQC. (This course is three-weeks long and is coordinated for ROTC
cadets through USACC, DOLD (ATCC-TT) Fort Monroe, VA 23651-5000.
g. Pass an APFT according to FM 21-20 (Physical Fitness Training), consisting of 52
pushups and 62 situps within a 2-minute period, and complete a 2-mile run in 14:54 or
less (all age groups).
h. Execute seven pullups and a 20-foot rope climb.
i. Pass the pressure equalization test in accordance with FM 20-11.
B-3. Qualification Requirements.
This course is 4-weeks, 4-days long and takes place at Naval Air Station, Trumbo
Point Annex, Fleming Key, Key West, Fl. Refer to AR 611-75, paragraph 2-19 for the
complete listing of requirements for the various combat diving ratings.
72
Appendix C
Example of a ROTC Fitness Training Calendar
June 01 - July 12, 2003
ROTC Fitness Training Calendar
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
June 1
June 2
June 3
June 4
June 5
June 6
June 7
Interval Workout Stage 1 &
weights
Interval Workout Stage 1 &
weights
Ref: Fitness Handbook, page 56
June 8
June 9
June 10
June 17
June 24
July 1
Interval Workout Stage 3 &
weights
Ref: Fitness Handbook, page 56
June 25
June 20
June 21
3 KM Road
March
Ref: Fitness
Manual, page 65
June 26
June 27
June 28
Aerobics
Workout
July 2
July 3
Interval Workout Stage 3 &
weights
Ref: Fitness Handbook, page 56
July 7
June 14
Ref: Fitness Handbook, page 56
Interval Workout Stage 3 &
weights
July 6
June 19
Interval Workout Stage 2 &
weights
Ref: Fitness Handbook, page 56
June 30
June 18
Ref: Fitness Handbook, page 56
Interval Workout Stage 2 &
weights
June 29
June 13
Aerobics
Workout
Interval Workout Stage 2 &
weights
Ref: Fitness Handbook, page 56
June 23
June 12
Ref: Fitness Handbook, page 56
Interval Workout Stage 2 &
weights
June 22
June 11
Interval Workout Stage 1 &
weights
Ref: Fitness Handbook, page 56
June 16
Ref: Fitness
Manual, page 65
Ref: Fitness Handbook, page 56
Interval Workout Stage 1 &
weights
June 15
3 KM Road
March
July 9
July 5
Ref: Fitness
Manual, page 65
Ref: Fitness Handbook, page 56
July 8
July 4
5 KM Road
March
July 10
Interval Workout Stage 3 &
weights
July 11
July 12
Aerobics
Workout
Ref: Fitness Handbook, page 56
Printed by Calendar Creator Plus on 14-01-2003
73