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| APFT Conditioning Program |
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INTRODUCTION 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.
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.
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.
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. TWO MILE RUN PREPARATION TERMS
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. 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.
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.
IOCT PREPARATION INTRODUCTION Most failures on the IOCT are due to an inability to negotiate the shelf, horizontal bars, and the rope. Preparation for the IOCT should focus on these events. IOCT workouts should be conducted 2-3 times a week and begin 6-8 weeks before the test. An abbreviated weight training program, consisting of single or multiple sets of 8-12 reps at a 2/2 second cadence of the 1) bench press, 2) horizontal row, 3) military press, 4) lat pull downs, 5) pull ups, 6) ankles to the bar, 7) triceps extensions, and 8) biceps curls will aid performance. See Section Three. PRECONDITIONING & MAINTENANCE WEIGHT PROGRAM If you are having trouble with an obstacle, try a variety of techniques to find one which works for you. Once a suitable technique is found, the following workouts may be used:
IOCT RUN CONDITIONING ANAEROBIC INTERVALS Running anaerobic intervals conditions an individual to perform at high levels of VO2 Max and is psychologically and physiologically stressful. IT should be conducted (F) once a week. The (I)ntensity and (T)ime are calculated in Step 1 below.
Step 1 - Determine an EG for 2 laps of the indoor track in Hayes Gym. The 2 lap goal time 2 lap time of 92 sec. = 9.0 min./mile pace 87 sec. = 8.5 min./mile pace 82 sec. = 8.0 min./mile pace 77 sec. = 7.5 min./mile pace 72 sec. = 7.0 min./mile pace 67 sec. = 6.5 min./mile pace 62 sec = 6.0 min./mile pace 57 sec. = 5.5 min./mile pace 51 sec. = 5.0 min./mile pace 45 sec. = 4.5 min./mile pace 41 sec. = 4.0 min./mile pace Step 2 - Determine the relief interval. A 1:3 ratio of work/relief intervals is recommended.
Step 3 - Determine the Relief Work activity. Run, walk, or jog. The recovery work selected for the relief interval depends on level of conditioning. CONDITIONING DRILLS Conditioning drills may be used to increase skill and anaerobic conditioning for the IOCT. The first three drills (1st, 2nd, & 3rd Part) are run when the entire IOCT is set up. The Modified IOCT and Combination Workout can be run when the IOCT is not set up. The Skill and Conditioning Drill is the final step in IOCT preparation and is a good indicator of IOCT readiness.
COMBINATION WORKOUT Mount the shelf, cross the H-bars, run to the horizontal ladder, and then climb the rope. Repeat this sequence 3-4 times. SKILL AND CONDITIONING DRILL Once you are able to negotiate all obstacles and can successfully complete all of the partial workouts listed above, run the entire course at 3/4 speed, walk-rest for five minutes, and repeat this sequence 3-5 times. APPENDIX A TRAINING TIPS
MUSCULAR FITNESS Largest to Smallest - Work the largest muscle groups first and smallest muscle groups last. Hardest to Easiest - Do the hardest type of exercise first and progress to the easier exercises. Intensity - To increase the intensity of the PUs and SUs workouts and save time, do sets of SUs during the rest interval for PUs and vice versa. Quality Training - Maintain a higher standard of form in training than is required on the test. Assume a PU position and place a long wooden doll or broom handle on the back, down the middle of the body. To insure proper form touch the floor with the chest (pectoral muscles), not the upper abdomen, and maintain three points of contact (middle of the shoulder blades, buttocks, and heels) with the broom handle during each repetition. FREQUENCY OF TRAINING Cardiorespiratory - 4-6 times per week. Swim, bike, or participate in secondary aerobic activities on off running days. If self-testing is done during the week, count it as a running work out. Push Ups - Do PUs 3 times a week. If a weight training is being conducted in addition to a PU program, do the push-ups on the same day, but at a different time during the day. If this is not possible, do the push-ups after the weight training. Sit Ups - Do SUs 3-5 times a week. However, 3 times a week at the recommended intensity is sufficient. IOCT - IOCT work should be done on the same days as strength training (IOCT work first), and it should be done once or twice a week. Run training for the IOCT should begin 4-6 weeks prior to the test and should augment a general aerobic conditioning program. HARD-EASY TRAINING DAYS A "hard-easy day" pattern should be followed. However, a hard strength day may be followed by a hard aerobic running day. If improvement does not occur, allow 48-72 hours of recovery for a particular energy system or muscle group. APPENDIX B APFT PERFORMANCE STANDARDS
PU PERFORMANCE STANDARDS START POSITION The start position is the front leaning rest position. Palms/fingers may not turn greater than 45 degrees. Feet may be together or up to 12" apart. The body must be in a generally straight line from heels to shoulders. EXECUTION OF THE PUSH UP You may slide your hands however, do not pick your hands or feet up. If you do, the push up event will be terminated. When in the "up" position, fully extend your arms and lock your elbows. The "up" position is the only authorized rest position. You may sag or bend your back in the rest position. When coming out of the rest position, you must return to and pause in the correct starting position before continuing. If you rest in the "down" position, the event will be terminated. Keep your body straight from the shoulders through ankles throughout the exercise. The only points of contact with the ground are your two feet and your two hands, respectively. SIT UP PERFORMANCE STANDARDS START POSITION The correct start position for Sites is assumed by laying flat on your back with knees bent so a 90 degree angle is formed with your upper and lower legs. Feet are positioned together or up to 12" apart. Another person will hold your ankles with hands only. No other method of holding or bracing the feet is authorized. Hands are behind the head with the fingers interlaced. Backs of the hands touch the ground. EXECUTION OF THE SIT-UP Raise your upper body until a line between the base of your neck and the base of your spine form a perpendicular line with the floor/mat. This is the "up" position. Your heels and buttocks must remain in contact with the ground at all times. Lower your upper body until your upper back (shoulder blades) touches the ground. This is the "down" position. You may not grab your legs or clothing or push off the ground using your hands in order to assist in getting to the "up" position. If you do this, the sit-up portion of the APFT will be terminated and you will be stopped. The only authorized rest position is the "up position". 2 MILE RUN PERFORMANCE STANDARDS Only cadets taking the APFT are allowed to run the course. Pacing is prohibited. Listen for your start time, and remember your start time. Listen for your finish time as you complete the run. Ensure a run slip is handed to you when you finish and the data on the slip accurately reflects your finish time. Pick up your test card at the card table. Turn in your test card and run slip at the turn-in table. Ensure your run slip is deposited in the trash by the DPE instructor at the turn-in table after your score has been entered on your card. Ensure your test card is filed in your company's slot in the turn-in box by the DPE instructor at the turn-in table after your score has been entered on your card. If any of your scores are annotated incorrectly, do not leave the test site until you have discussed your situation with the testing OIC/ASSISTANT. If you fail to do this, your grade will stand. PRECONDITIONING & MAINTAINACE WEIGHT TRAINING PROGRAM
INTRODUCTION This training regimen is designed as preconditioning workout for a beginning lifter, as a maintainance program for an in season athlete. A preconditioning program prepares the body for a more advanced and intensive training regimen. It allows a novice lifter to acquire proper lifting technique and procedures and minimize the possibility of injury. This program should be used for 8-12 weeks before advancing to a more comprehensive or intense training regimen. EXERCISE PERSCRIPTION GOAL The goal of this program is to produce or maintain moderate gains in muscular strength and endurance for all major muscle groups. FREQUENCY Two to three times a week SETS & REPETITIONS One set of each exercise (see section on exercises) with 9-12 repetitions per set. Multiple set programs will produce greater gains in muscular strength and endurance. However, a single set program will produce moderate gains in strength and muscular endurance and is more time efficient. WARM UP & COOL DOWN Warming up before an exercise bout, prepares the body for strenuous activity and reduces the possibility of exercise related injuries. The warm up should be 5-7 minutes in length. A cool down period allows the body to safely return to normal functioning. The length of the cool down period varies with the nature and intensity of the exercise bout. See FM 21-20, Physical Fitness Training pages 4-2 & 4-3 for details on warming up and cooling down. INTENSITY The objective is to find a resistance that produces muscular failure in the 9-12 repetition range for each exercise. 55/45 RULE OF THUMB Novice or first time lifters should use this procedure to establish the desired starting weight. It is a good idea to have a workout partner for motivation and safety. Whenever free weight exercises are attempted, a spotter should be available. The 55/45 rule of thumb will under estimate a lifter’s ability. However, it is better to begin with a lower weight and gradually increase the resistance, than to set it too high and risk injury or lose motivation. Set the resistance for upper body exercises at 55-60% of body weight for men and 40-45% for women. If 12 or more repetitions can be performed with good form, increase the resistance by the smallest increment possible for the next exercise bout. The increase in weight should not be increased more than 5% for any exercise bout. Repeat this procedure for each exercise bout until muscular failure occurs in the desired range. Be patient! If 8 or less repetitions are perform in the initial set or if the lifter’s form is incorrect, drop the weight by 5-10 lb. for the next exercise bout. If you must cheat or break form to complete a repetition, do not count it. Cheating or incorrect form can lead to injuries and create other problems. ONE REPETITION MAXIMUM (1 RM) This procedure may be employed by an intermediate or advanced lifter to establish the desired resistance. Never attempt a maximum lift at any resistance without a partner to spot the lift. If an 1 RM has been established or can be estimated accurately from prior weight training experience, set the resistance at 70% of 1 RM for men and 60% of 1 RM for women. This resistance should produce muscular failure in the desired range. If not, adjust the resistance accordingly. If you must cheat or break form to complete a repetition, do not count it. Cheating or incorrect form can lead to injuries and create other problems. BEST SET OF TEN This procedure may be employed by an intermediate or advanced lifter to establish the desired resistance. Never attempt a maximum lift at any resistance without a spotter. Estimate the resistance which will produce muscular failure at 10 repetitions . The estimate should be based on recent lifting performance. If you set the weight too low and can perform more than 10 repetitions, increase the weight by 5% or less for the next exercise bout. If you set the weight too high, drop the weight by 5-15 pound for the next exercise bout. Don’t let your ego warp your memory and get you in trouble. Always error on the side of a safe lift. If you must cheat or break form to complete a repetition, do not count it. Cheating or using incorrect form can lead to injuries and create other problems. PROGRESSION When a resistance produces muscular failure in the 9-12 repetition range, the resistance should be increased by the minimum resistance increment. The minimum increment depends upon the type of exercise and equipment and it should not be implemented until the next exercise bout. Don’t add more than 5% or let your ego or lack of patience dictate the rate of progress. REST INTERVAL Allow a minimum of 48 hours (2 days) and a maximum of 72 hours (3 days) between each lifting day. Deconditioning begins after 96 hours (4 days). Rest 3-4 minutes between sets. The rest interval must be standardized to insure that any change in performance is attributable to an increase or decrease in muscular strength or endurance and not the amount of recover time between sets. ORDER OF EXERCISES The exercises in this program may be divided into upper body pushing movements (bench press, incline/military press, decline press), upper body pulling movements (rowing, lat pull over, up right or low row), and lower body exercises (leg press/squat, leg curl, abdominal exercises, and lower back exercises). A general rule of thumb for weight training is to perform the exercises which involve the largest muscle groups first. Therefore, perform the lower body exercises first and then finish with upper body exercises. This program is not as stressful as a multi-set workout, so it would not be wrong or unsafe to start with the upper body exercises and finish with the lower body exercises. A second rule of thumb for conditioning is to perform anaerobic exercises before aerobic exercises. If you are combining weight training and aerobic conditioning in the same workout, perform the resistance exercises before engaging in the aerobic activity. If the lower body and upper body exercises are done first, and then followed by the aerobic exercises, the lower body will have longer recovery period.
UPPER BODY EXERCISE ORDER There are several ways that the upper body exercises may be performed. Most people prefer to do the all of the pushing movements and then all of the pulling movement. Some people prefer to do the pulling movements first and then the pushing movement. A third method is to use antagonistic sets, which involves alternating between a pushing and pulling movement (e.g. bench press and horizontal row, leg press and leg curl). If you use antagonistic or a push pull cycle, do the bench press and horizontal row first and then experiment to determine the order of the remaining upper body exercises. Once an order has been established, any change in that order, may result in a positive or negative change in performance. Determine which order is best for you and then stay with it for at least 6 weeks. You might want to change the order at 6-8 week to relieve boredom and thus increase motivation. LOWER BODY EXERCISE ORDER Perform the leg press or squats first. Follow with the leg curls, abdominal movements and finish with the back exercise. The order of the abdominal and back exercises may be changed. EXERCISE TECHNIQUE GRIP Use a overhand grip (i.e. the knuckles are facing up) for the upper body exercises. EXERCISE POSITION Free Weights Regardless of whether the exercise is performed sitting or standing, insure that you can maintain a balanced and stable position before, during, and after the lift. Machines Most resistance equipment require the lifter to adjust their position on the machine to establish a safe and correct position for the lift. If you are too high, too low, or off center, the ergonomics of the machine are corrupted and the lifter is not properly positioned to execute a safe and effective lift. Pay attention to the directions that the equipment makers provide for their machines.
RANGE OF MOTION Do not use restricted range of motion exercises. Exercise through the entire range of motion, maintaining control of the weight from start to finish. Exercising with a controlled motion throughout the entire range of motion is safer and will contribute to increased flexibility. Proper seat position on exercise machines is necessary for a safe full range of motion exercise. Record the setting for the seat position recommended by the equipment manufacturer for a proper lift. BREATH CONTROL Breath control is important for safety and good technique. Exhale on the exertion (concentric) phase of the exercise and inhale during the recovery (eccentric) phase. Breath control should be rhythmical and controlled. Never hold your breath when lifting. You may pass out and drop the weight.EXERCISE SPEED The lifting motion in this program should be a relatively slow controlled motion with a 2 second exertion (concentric) phase and a 2 second recovery (eccentric) phase. A two second recovery phase will reduce the soreness which is associated with prolonged eccentric contractions. Don’t use a ballistic or explosive movements and insure the weight is under control on the exertion and recovery phases at all times. SAFETY There are four general safety rules of thumb. All of which have been discussed in the text above, but they bear repeating: 1) Lift with partner. It is safer and a partner will help to motivate you. 2) Lift with good form. Breaking form is ineffective, inefficient, dangerous, and may cause other problems. 3) Use proper breath control. Inhale on the recovery phase and exhale on the exertion phase of the lift. 4) Don’t let your ego control your lifting. Injuries in weight training frequently result from a combination of lifting too much, too soon, and with bad form. 5) Be patient. EXERCISES Beginning lifters should use Nautilus or Hammer Strength equipment unless they have a knowledgeable and experienced partner as a spotter and teacher. The important thing is not whether the exercise is done with free weights or a machine, but to stick with the program. After experimenting with free weights and machines, you may find a mix of machines and free weights to be more productive and less boring. The recommended exercises for this training regiment are listed below. A blank space indicates that we do not have a machine for that particular exercise in the "62" Room in Arvin Gymnasium. An excellent reference for the strength training and conditioning is the text by Baechle, Thomas R.(Ed.). (1994). Essentials of Strength Training and Conditioning: National Strength and Conditioning Association, published by Human Kinetics.
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CPT Tali M. Hillsgrove
Enrollment Officer
(407)823-5383
thillsgrove@cecs.ucf.edu
