The program was
validated using 40 students in an ROTC program.
Students exercised three times per week for 20-25
minutes, not including the run. The following
results were achieved: after one month the average
score for students increased by 15-20 points from an
average of 192 to 212; at the end of three months,
students went from their average of 212 to 243; the
second three months saw average scores climb to 267
with the low score 242 and the high score 300. Since
this is an individual program, it is designed to fit
each soldier’s physical ability. The program takes a
soldier gradually to a higher level of physical
fitness.
Take a look at your
last APFT. From your scores you can determine where
the starting point for your Individual Fitness
Program should be. If you haven’t taken an APFT in
the last three to four months, you may want to
conduct an assessment of your physical abilities
before beginning.
To conduct a self-assessment, do as many correct
pushups and sit-ups as you can in a one-minute
period, and then run as hard as you can for a timed
one-half mile. Multiply your pushup and sit-up
scores by 1.25 to find an entry point into the
charts. Multiply your one-half mile time by four.
The Program
If done correctly, the
program will bring you to muscle failure. This
exercise regime is designed to be done every other
day, as your muscles need from 24 to 48 hours to
recover from hard usage.
To get your starting
numbers, look at the charts. The numbers along the
top of the charts are the number of pushups or
sit-ups you performed. Follow the number down the
row to give you the number of repetitions for each
exercises you’re to begin with in your individual
program.
Pushup and Sit-up
Improvement
1. Regular pushups: Do
three sets with one-minute rests between sets. Form
is important. If you can’t do the pushups properly,
go to your knees and continue until you’ve finished
the sets. After three workouts, add three pushups to
each set. (Example: you start with 14 pushups on
Wednesday, The next Wednesday you go to 17 pushups.)
2. Regular sit-ups: Do
three sets with one-minute rests between sets. If
you can’t do all the sit-ups properly, lower the
angle of your legs until they’re almost parallel to
the ground. After three workouts, add three sit-ups
to each set. (Example: you start with 11 sit-ups on
Wednesday. The next Wednesday you go to 14 sit-ups.)
3.
Diamond pushups: Put your hands together under your
chest in a diamond shape. Perform the pushups. Go to
your knees if necessary. Add one diamond after every
three workouts.
4. Wide-arm pushups:
Place hands as far apart as possible. Perform the
pushups. Go to your knees if necessary. Add one
wide-arm after every three workouts.
5. Crunches: See chart
on left.
6. Turn and bounce:
Hold arms parallel to the ground. Palms facing up.
The exercise is an eight-count movement at a slow
cadence. Pivot slowly at the waist to the right for
four counts and then to the left for four counts.
Add two turn and bounces after every three workouts.
(Editor’s note: Since this program was developed in
1993, studies have shown that, during the turn and
bounce, exaggerated or excessive bouncing at the
turn can be harmful. The turn and bounce done more
like a turn and stretch is much more effective.)
7. Flutter kicks: Put
your hands under your buttocks while laying flat on
your back. Lift your feet six to eight inches off
the ground to start. Begin by lifting legs in
sequence six to 18 inches. Keep legs slightly bent
to reduce the strain on your back. One repetition
equals four counts. Add two flutter kicks after
every three workouts.
8. Leg spreaders: Put
your hands under your buttocks while laying flat on
your back. Lift your feet six to eight inches off
the ground to start. Begin by spreading legs 18-30
inches and then bringing them back together. Keep
legs slightly bent to reduce the strain on your
back. One repetition equals four counts. Add two leg
spreaders after every three workouts.
Running
Use the running chart
to increase your aerobic and anaerobic stamina and
to improve your two-mile time. Enter the table using
your two-mile time from your APFT or your time from
your self-assessment (half-mile times four). For
example, your run time is 14:15. Enter the chart at
+14. This program is designed to be run every other
day, although there is no harm in running more
often.
Sprint day: Enter the
sprint portion of the chart at your run time now. Do
four sprints of each of the distances, alternating
your sprints between the distances. Begin with the
lower distance for your speed. Attempt to beat the
time listed. Rest one minute before you run the
longer sprint. Rest two minutes between the longer
and shorter sprints. If you feel you are not
properly stressed (and as you develop your wind)
decrease the amount of rest time between sprints.
For those with run times of +17 to +19, when the
220-yard sprint goal is met, move up to the
one-quarter mile (440 yards) and one-half mile (880
yards) runs.
Fast run day: Begin
with the lower distance for your speed. When you
beat the time for the distance, move to a longer
distance in the same row. When you surpass the time
for the time for the distance at the bottom of the
row, move to the left one row maintaining the same
distance. When you move one row to the left on the
fast run, also move your sprint goals to the same
row.
Long and slow run: Run
at least 20 minutes for a good cardio-vascular
workout. Run for time during this session, not
necessarily distance.
Using the Program
The program is
designed to have very little paper overhead. Each
soldier is responsible for his or her pace in the
program, which has the additional benefit of
exercising the soldier’s self discipline.
One technique to start
the program would be to give each soldier a packet
and have the program explained after an APFT or
diagnostic test.
Organized PT would
still be conducted, but with each soldier doing the
amount of exercise determined by his or her specific
program. As a check, periodic diagnostic tests could
be used to review progress.
As with any program,
results are directly attributable to the amount of
effort expended. Soldiers who can’t keep up on the
battlefield are losses just as much as casualties
suffered through enemy action. We, as NCOs, are
charged with not letting this happen.
(Rush was the Army
advisor to the 26th Infantry Division, Camp Edward,
ME, when this article was written.
Reprinted from our Summer ‘93 issue.)
