The purpose of this document is to provide guidelines, which can be used to develop a viable conditioning program for the APFT and IOCT. This document is not a stand alone training aid. The principles and concepts discussed are taken from FM 21-20 and the text used in Personal Conditioning.
APFT
PUSH UPS AND SIT UPS
PROTOCOLS: A warm up and cool down phase are an important part of a conditioning program and should be incorporated into the exercise regimens presented in this document.TERMS: The following terms and abbreviations will be used in this document.
TIMED SET PROTOCOL FOR PUs AND SUs
FITT PRESCRIPTION - (F) A PU/SU work out should be done three times a week with 48 hours rest between workouts. (I) Strive for MMF with good form in last few sets in a multiple set work out (T) The work and rest intervals listed below are suggested starting points for the protocol. Individual may start with longer or shorter intervals, depending upon their initial level of conditioning. (Tp) For PUs and SUs use a variety of hand positions (wide, narrow, & close) and abdominal exercises to insure balanced muscular development. Progressively increase the intensity of a workout by increasing the length of the work interval, adding sets, or decreasing the length of the rest period. Never change more than one variable at a time. Volume of work should not increase more than 10% per week.
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PUSH UPS
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TYPE
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WORK INTERVAL
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RELIEF INTERVAL
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Feet Elevated
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Wide
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30 sec
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30-15 sec
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Regular
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30 sec
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30-15 sec
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Narrow
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30 sec
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30-15 sec
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Feet on Ground
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Wide
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30 sec
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30-15 sec
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Regular
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30 sec
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30-15 sec
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Narrow
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30 sec
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30-15 sec
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SIT UPS
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TYPE
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WORK INTERVAL
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RELIEF INTERVAL
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Feet Elevated
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Crunch
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45 sec
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45 sec
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Regular
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45 sec
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45 sec
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Oblique
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45 sec
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45 sec
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Feet on Ground
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Crunch
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45 sec
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45 sec
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Regular
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45 sec
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45 sec
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Oblique
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45 sec
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45 sec
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NUMBERED SETS PROTOCOL FOR PUs AND SUs
FITT PRESCRIPTION - (F) A PU/SU work out should be done three times a week with 48 hours rest between workouts. (I) Strive for MMF with good form in the last few sets in a multiple set work out. (T) The suggested rest interval is one minute for this protocol. Longer or shorter intervals may be used, depending upon the initial level of conditioning. (Tp) For PUs and SUs use a variety of hand positions (wide, narrow, & close) and abdominal exercises to relieve boredom and insure balanced muscular development. Progressively increase the intensity of a workout by increasing the length of the work interval, adding sets, or decreasing the length of the rest period. Never change more than one variable at a time. Volume of work should not increase more than 10% per week.
Step 1 - Establish your Exercise Goal. Add 5-10 reps to your last APFT PU/SU score. If you did not score above the Army Minimum for PUs/SUs, add enough reps to insure that the EG is greater than the Army minimum for PUs/SUs.
- PU Example - Cadet Alpha did 38 PUs on last APFT. APFT PU EG = 38 + 5 = 43.
- SU Example - Cadet Alpha did 51 SUs on last APFT. APFT SU EG = 51 + 5 = 56.
Step 2 - Establish your WORKOUT VOLUME. Multiply your PU/SU EG by 2.5 to establish the WOV.
- PU Example - WOV = 43 PUs x 2 1/2 = 107
- SU Example - WOV = 56 PUs x 2 1/2 = 140
Step 3 - Calculate the NUMBER OF REPETITIONS in a set. Two methods may be used.
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Method 1
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NOR = 70% of the number of PUs/SUs in your last APFT
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PU Example - NOR = (.7) x 38 = 26
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SU Example - NOR = (.7) x 56 = 39
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Method 2
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If the number of repetitions calculated in Method 1 is greater than the number of repetitions completed without having to rest, subtract 3-5 PUs from the number of PUs completed.
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PU & SU Example - Cadet Alpha executed 30 PUs and 45 SUs on the last APFT before needing to rest. Cadet Alpha would do PU sets of 25 and SU sets of 40.
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Step 4 - Calculate the NUMBER OF SETS. Divide the WOV by the NOR in Step 3.
- PU Example - NOS = 107/25 = 4.28 or 5 sets
- SU Example - NOS = 140/40 = 3.5 or 4 sets
Step 5 - Establish a REST INTERVAL.
- PU and SU Example - Use a 1:00 minute rest interval between sets of PUs and SUs.
The rest interval may vary with the initial level of conditioning
TWO MILE RUN PREPARATION
TERMS
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Active Recovery
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The purpose of active recovery is to promote psychological and physiological recovery from stressful bouts of exercise, using primary aerobic activities (e.g. running, cycling, or swimming) at reduced intensity or secondary aerobic activities (e.g. racquetball or basketball).
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Preparatory (Base Building) Phase
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The purpose of this type of phase is to establish the cardiorespiratory base necessary for high intensity training. It should be conducted (F) 3-5 days/week for 6-8 weeks, at (I) 60-70% of HRR, for (T) >20 minutes. (Tp) Any LSD aerobic or combination of primary aerobic activities may be used in this phase to train for general health. Running should be the primary aerobic activity used to train for the 2MR on the APFT.
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Conditioning Phase (CP)
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The purpose of this phase of training is to increase personal fitness levels to meet specific performance criteria or a set goal. Fast Continuous and Interval Training techniques are used in this phase of training. (F) It should be conducted 3-6 days a week for >8 weeks, (I) at 70-85% of HRR, for minimum of 20 minutes. (T) The aerobic activity should be the same as the event to be tested.
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Exercise Goal (EG)
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The projected run time for the 2 Mile Run on the next APFT. Resting Heart Rate (RHR) - Beats/minute during a resting state. RHR is at the lowest point upon waking.
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Maximum Heart Rate (MHR)
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A estimate of the heart's maximal potential in beats per minute. MHR is age dependent and is calculated by subtracting age from 220.
Example: Find the MHR of a 19 year old cadet.
MHR = 220 - AGE
= 220 - 19
= 201 beats/minute
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Heart Rate Reserve (HRR)
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HRR is the difference between the Maximum Heart Rate and the Resting Heart Rate.
Example: Find Heart Rate Reserve of a 25 year old cadet with a resting heart rate of 55.
HRR = (Max Heart Rate) - Resting Heart Rate
= (220-AGE) - 55
= (220-25) - 55
= 195 - 55
= 175 beats/min.
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Training Heart Rate (THR)
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THR is percent of the HRR used during an exercise bout
(60% = Low Intensity; 70% = Moderate Intensity; 80% = High Intensity) plus RHR
Example: Cadet age 25
RHR = 60
Intensity = 70%.
Max Heart Rate = 220-age
= 220- 25.
= 195 beats/min.
Heart Rate Reserve = MHR-RHR
= 195- 60
= 135 beats/min.
Training Heart Rate = (HRR x %THR) + RHR
= (135 x 70%) + 60
= (94.5) + 60
= 154.5 beats/min.
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Long Slow Distances (LSD)
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LSD develops cardiorespiratory endurance referred to as "base mileage". It utilizes fat as primary source of fuel and affects body composition. LSD consists of exercising (F) 3-4 times a week, (I) at 60-70% of HRR, (T) for 40 plus minutes). (Tp) LSD should consist primarily of running during the preparatory phase and the first part of the conditioning phase. In the latter stages of the conditioning phase, biking, Nordic Track, and Stair Master workouts may be substituted for running to alleviate boredom and reduce the risk of overuse injuries.
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Fast Continuous Training (FCT)
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FCT at or near race pace conditions an individual to perform at higher intensity levels. It consists of exercising (F) 2-3 times a week at (I) 75-85% of HRR) (T) for a minimum of 20 minutes. (Tp) Fast Continuous Run training should be used in the conditioning phase for the APFT.
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Interval Training (IT)
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IT consists of repeated cycles of Work and Relief Intervals. The purpose of IT is to increase run speed. (F) Interval Training should be conducted once a week. (I) The distance and time of the run in the Work Interval is calculated from the 2MR time. See example below. (T) It should consist of 6-8 work/rest intervals and should be instituted at least 8 weeks prior to the test. The activity in the Relief Interval is conducted at a reduced pace to allow active recovery. (Tp) The type of activity depends on an individual's level of conditioning and goals. IT training principle may be applied to any aerobic activity, but running is the preferred activity for PFT preparation. The relief interval should be twice the length of the work interval
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EXAMPLE: INTERVAL TRAINING FOR THE 2MR ON THE APFT
Step 1 - Calculate 1/4 mile Interval Pace.
- APFT 2 Mile Run Time = 16 min.
- APFT 1 mile pace = 8 min.
- APFT 1/4 mile (400 meter) pace = 2 min.
- 1/4 mile Work Interval = 2 min. - (5-10 sec.) = 1:50-1:55 min. pace
Step 2 - Determine the relief interval.
- A 1:2 ratio is recommended: Two times 1:50-1:55 = 3:40-3:50 relief interval.
the relief interval depends on level of conditioning.
PREPARATORY (BASE BUILDING) PHASE
Step 3 - Determine the type of Relief Work. Run, walk, or jog. The recovery work selected for
- Reassess resting Heart and recalculate Target Heart Rate every two weeks to compensate for increases in cardiorespiratory efficiency and to keep heart rate in the appropriate target range.
- Increase the work time or intensity 5-10% at the end of each two week cycle.
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WEEKS 1-8
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MON
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TUE
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WED
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THUR
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FRI
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SAT
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SUN
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LSD
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ACTIVE
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LSD
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ACTIVE
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LSD
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ACTIVE
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REST
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RECOVERY
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CONDITIONING PHASE
Reassess Resting Heart and recalculate Target Heart Rate every two weeks to compensate for increases in cardiorespiratory efficiency and to keep heart rate in the appropriate target range. Increase the work time or intensity 5-10% at the end of each two week cycle.
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WEEKS 9-12
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MON
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TUE
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WED
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THUR
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FRI
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SAT
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SUN
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FCT
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ACTIVE
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INTERVAL
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ACTIVE
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FCT
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ACTIVE
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REST
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RECOVERY
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WEEKS 13-20
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MON
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TUE
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WED
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THUR
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FRI
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SAT
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SUN
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FCT
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LSD
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INTERVAL
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LSD
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FCT
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ACTIVE
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REST
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RECOVERY
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