It is based around the notion of Crossfit and is fairly intensive, with the aim of getting results fast. Not all of the sessions are based in the gym, although you will need access to a gym for the weight training elements. Please enter your email so we can keep you updated with news, features and the latest offers. The ability to analyze a program and give appropriate recommendations is a very overlooked skill in the fitness industry. Great point you made here Bao, a 4 – 5 day training week may be better suited here for this program.
Great points made here Steve; this program is not addressing the postural issues that our subject has. Before I look at anything else, I try to figure out which training phase this program is designed for.
Now remember from the case study that Joe has significant anterior pelvic tilt, as well as significant internal rotation at the shoulders as well as cervical spine lordosis. Another major flaw in the program above is the lack of soft tissue work and absence of any sort of warm up or cool down. SMR simulates muscle tension, causing the GTO to relax the muscle providing more range of motion.
I have gone on and on and on about how I believe everyone should understand training variables better. My last important point is that there is no plan for incorporating progressive overload into this program! The goal of the Army's physical fitness program is to improve each soldier's physical ability so he can survive and win on the battlefield. Commanders should not be satisfied with merely meeting the minimum requirements for physical training which is having all of their soldiers pass the APFT. Commanders must develop programs that train soldiers to maximize their physical performance. When planning a physical fitness program, the commander must consider the type of unit and its mission. Improve the unit's overall level of strength by ensuring that all soldiers in the unit can correctly perform at least one repetition with 50 percent of their bodyweight on the overhead press using a barbell. Improve the unit's average APFT score through each soldier obtaining a minimum score of 80 points on the push-up and sit-up events and 70 points on the 2-mile run. Decrease the number of physical training injuries by 25 percent through properly conducted training.
With the training objectives established, the commander and MFT are ready to find the unit's current fitness level and measure it against the desired level. By assessing the unit's fitness capabilities and comparing them to the standards defined in training objectives, leaders can determine fitness training requirements. At the end of a well-planned and executed PT session, all soldiers should feel that they have been physically stressed. The key to evaluating training is to determine if the training being conducted will result in improvements in physical conditioning. Total fitness should be reinforced throughout each soldier's career by classroom instruction.
Yet another error is failing to strike a balance in a PT program between CR endurance training and muscular endurance and strength training. The following sample program shows a commander's thought processes as he develops a 12-week fitness training program for his unit. Captain Frank Jones's company has just returned from the field where it completed an ARTEP. First, they analyzed the recently completed ARTEP and reviewed the ARTEP manual to find the most physically demanding, mission-oriented tasks the unit performs. Captain Jones determined that the major PT emphasis should be to improve muscular endurance and strength. Improve the unit's road marching capability so that 100 percent of the unit can complete a 12-mile road march with a 35-pound load in at least 3.5 hours.
The MFT also recommended that the unit be assessed in the following areas: road march performance, strength, flexibility, substance abuse, and profiled soldiers. Eighty-eight percent of the company finished the 12-mile road march with a 35-pound load in under 3 hours 30 minutes. A formation toe-touch test revealed that over half the company could not touch their toes while their knees were extended. Training requirements are determined by analyzing the training results and the data obtained from the unit assessment. Units will do flexibility exercises during the warm-up and cool-down phase of every PT session.
Each soldier will do 8 to 12 repetitions of bent-leg, sandbag dead-lifts at least two times a week to develop strength. Once all training requirements are identified, the next step is to use them to design fitness tasks which relate to the fitness objectives.
An example of designing fitness tasks is provided in Figure 10-3 by using the activities which might occur during one week of physical training. The collective tasks for the unit are to perform the following: develop muscular endurance and strength, improve CR endurance, and improve flexibility.
The leader's tasks are to organize and supervise all strength- and muscle endurance-training sessions and CR training sessions so as to best meet all related fitness objectives. High priority is given to training those muscles and muscle groups used in mission-essential tasks. All the principles of exercise, to include regularity, overload, recovery, progression, specificity, balance are used. In a similar manner, the leader would ensure that the guidelines and principles outlined in this and earlier chapters are used to organize training sessions for improving CR endurance and flexibility. As CPT Jones developed his program, he made sure he used the seven principles of exercise. CPT Jones's step-by-step process of developing a sound PT program for his unit is an example of what each commander should do in developing his own unit program.


It doesn’t matter which day you start really but, if staying true the full-on last minute nature of this program simply work back three weeks from your race day and then get cracking! There are literally thousands of programs that have been published in fitness magazines, or on the Internet. Now this program has more than three major flaws, but let us take a look at what people identified as the three major mistakes.
Although lifters with intermediate experience can get good gains with 2-3 minutes of rest in between sets. Furthermore you actually identified one of the major flaws I purposely implemented into this program. However on the secondary exercises, the reps are still being performed ~85% 1RM which is good for stimulating strength gains.
Now I am going to walk you through my thought process and the steps I take at breaking down any training program. I do this by looking at how high or how low the reps are, # of sets and set structure, rest times, tempos, choices of exercise and session duration.
This could be due to the fact that Joe is a full-time student and is sitting in an anterior dominant position for long periods of time. Injury prevention (ACL tears), and compensating for his anterior dominant posture by including more hip extension work. By now I would assume that my readers know them and that I do not have to post them in every single article I write.
Physical fitness includes all aspects of physical performance, not just performance on the APFT.
According to FM 25-100, the goals should provide a common direction for all the commander's programs and systems.
The commander, as tactician, and the MFT, as physical fitness advisor, must analyze the METL and equate this to specific fitness objectives. Another way is to have the soldiers road march a certain distance within a set time while carrying a specified load.
They identify what has to be done to correct all deficiencies and sustain all proficiencies.
Individual tasks are activities that an individual soldier must do to accomplish the collective training task. Leader tasks are the specific tasks leaders must do in order for collective and individual training to take place. Identifying the necessary equipment, facilities, and training aids during the planning phase gives the trainer ample time to prepare for the training.
Leaders must emphasize the development of all the fitness components and follow the principles of exercise and the FITT factors. They should also understand the objective of the training session and how it will help them improve their fitness levels. They evaluate how the training is performed by monitoring its intensity, using THR or muscle failure, along with the duration of the daily workout. In addition, imbalances often stem from a lack of variety in the program which leads to boredom. It showed that the commander was aware that the unit's tasks require muscular endurance and strength and cardiorespiratory fitness.
He based this on his unit's mission, training schedule, available resources, and on his commander's guidance and objectives.
Each soldier will score at least 80 points on the push-up and sit-up events and 70 points on the 2-mile run.
The next step is to compare this data to the standards identified in the training objectives.
In developing the fitness tasks, CPT Jones must address collective, individual, and leader tasks as well as resources required.
By accurately listing the fitness tasks that must be done and the resources required to do them, the subsequent step of developing a training schedule is greatly facilitated. Similarly, the leader must organize and supervise all warm-up and cool-down sessions to best meet the fitness objectives for the development and maintenance of flexibility.
This phase includes the evaluation of performance, assessment of capabilities, and feedback portions of the training management cycle.
To help soldiers reach adequate overload as they improve, the program is made gradually more difficult. When commanders use a systematic approach to develop training, the planning process bears sound results and the training will succeed. We will never sell your data and you'll only get messages from us and our partners whose products and services we think you'll enjoy. When lifting to 1 rep max more rest time is required to allow for CNS recovery and CP repletion. As for your third point, with this subject chest and legs on the same day would be more appropriate due to his severe internal rotation at the shoulder joint. If more people included foam rolling into there warm up the world would be a much more injury free and higher performance place. However if you do need a refresher please visit my article “Understanding Periodization” only changes necessary in terms of training variables is that rest times when lifting above 95% of 1RM should be increased to at least 4 minutes. He specializes in custom nutrition and workout programs designed specifically to each individual. Leaders must understand the principles of exercise, the FITT factors, and know how to apply them in order to develop a sound PT program that will improve all the fitness components. The wise commander also uses his PT program as a basis for building team spirit and for enhancing other training activities. An example of a goal is as follows because the exceptional physical fitness of the soldier is a critical combat-multiplier in the division, it must be our goal to ensure that our soldiers are capable of roadmarching 12 miles with a 50-pound load in less than three hours. Any quantifiable, physically demanding, mission-essential task can be used as an assessment tool.
Fitness tasks establish priorities, frequencies, and the sequence for training requirements. These will involve procuring resources, the setting up of training, education of individual soldiers, and the supervision of the actual training.


The early identification and acquisition of resources is necessary to fully implement the training program.
Ideally, it should include three cardiorespiratory and three muscular conditioning sessions each weeks. Soldiers must understand why the program is organized the way it is and what the basic fitness principles are. Classroom instruction in subjects such as principles of exercise, diet and nutrition, tobacco cessation, and stress management should be held at regular intervals. When all soldiers must run at the same pace as with a unit run, many do not receive a training effect because they do not reach their training heart rate (THR).
The principles of exercise are described in Chapter 1, and their application is shown in the sample program below. When performance is less than the established standard, the problem must be addressed and corrected. To improve cardiorespiratory endurance, they must do ability-group runs, interval training, road marching, and they must calculate their THR and monitor THR when appropriate. The emphasis is on building muscular endurance and strength in the skeletal muscular system because of the many lifting tasks the unit must do. The sand-bag lifting and weight training programs help develop muscular endurance and strength.
Soldiers progress in their CR workout by increasing the time they spend at THR up to 30 to 45 minutes per session and by maintaining THR. For strength and muscular endurance training the soldiers use weight circuits, sandbag circuits, and PREs. Soldiers will spend at least two to three days a week working each of the major fitness components.
It is not easy, and I will be the first to say that I have never created a perfect program. When sitting at a desk students are placed in a position of hip flexion, t-spine flexion, c-spine extension and the shoulder blades are protracted leading to internal rotation of the shoulder.
This can be done in a number of ways, however in this program simply adding 1 or 2 sets per week would suffice and allow for consistent overload throughout the duration of the program. Training records and reports, as well as any previous ARTEP, EDREs, and so forth, can also provide invaluable information. They must be adjusted for real world constraints before they become a part of the training plan. An example would be to conduct training to develop strength and muscular endurance utilizing a sandbag circuit.
The bottom line is that training programs must be developed using resources which are available. Such training defeats the concept of objective-based training and results in little benefit to soldiers.
When they know why they are training in a certain way, they are more likely to wholeheartedly take part. The least-fit soldiers of the unit may be at risk because they may be training at heart rates above their THR. To improve their flexibility, they must do stretching exercises during their daily warm-up and cool-down. To be effective, the evaluation process must address why weaknesses exist, and it must identify corrective actions to be taken. The program also trains cardiorespiratory endurance and flexibility, and warm-up and cool-down periods are included in every workout. The movements should, when possible, stress muscle groups used in their job-related lifting tasks. When training for maximum strength I am a firm believer in staying above 85% of 1RM for the majority of the program. Increasing body temperature increases the rate of O2 dissociation from myoglobin, decreases viscosity of synovial fluid and increases temperature of deep muscle fibers. When a soldier can do an exercise for a set time without reaching muscle failure, the weight is increased so that the soldier reaches muscle failure between the 8th and 12th repetition again. Since depleting the Central Nervous System provides a good stimulus for supercompensation, the goal of this program was to deplete the subject’s CNS.
I would argue that Joe shouldn’t even be doing a strength program with his current postural issues. If his unit received artillery fire, it would need to be able to move to alternate positions as quickly as possible.
The different types of training in running will help ensure that soldiers reach a satisfactory level of CR fitness and help each soldier score at least 70 points on the APFT's 2-mile run. Progression in push-ups and sit-ups involves slowly increasing the duration of the work intervals.
Although fitness professionals should constantly strive to create the perfect program, equal attention should be placed to identifying weak links in their own program.
As for your third point, I agree that this training split is somewhat flawed for strength training. I created day 1 with the premise of moving from exercises that required most neural coordination to exercises that required least neural coordination. Instead he should be doing corrective exercises on an extensification phase of training to prepare him for the volume of maximum strength training. Soldiers do push-ups and sit-ups at least two or three times a week to improve the unit's performance in these events. The competitive fitness activities will help foster teamwork and cohesion, both of which are essential to each section's functions.
I then took to social media to see how people with various amounts of knowledge analyze a program.



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