Strength Training as a Supplement to APFT Training. Why is this important? Has everyone at USMA been part of a lifting program in the past? . Strength & Endurance. Strength = Most force a muscle or muscle-group can exert in a single effort.
Why is this important?
Has everyone at USMA been part of a lifting program in the past?
Strength = Most force a muscle or muscle-group can exert in a single effort.
Endurance = The ability of a muscle to exert sub-maximal force repeatedly for an extended duration.
Strength or Endurance
What does a cadet need to succeed on the APFT?
What comes first?
Base – 4-8 weeks – low level progression of intensity & volume, incorporating a variety of exercises
Build – 4-10 weeks - gradually increase progression of intensity and/or volume; incorporate exercise specificity
Peak (aka taper or pre competition) – 1 to 2 weeks immediately prior to event
or competition; reduce volume, intensity high, event specific movement
Recovery – 1-3 weeks, reduced volume & intensity, rest, variety of exercises
Hypertrophy / Endurance
Basic Strength -
Muscular Endurance or Strength & Power
Hypertrophy / Endurance: 3-6 wks; low intensity-high volume; concurrent with Base
Type of Exercise: Very general; working all muscle groups; not specific to goal event
Volume: 3-6 sets; 10-20 reps
Intensity: 50-75% 1RM
Basic Strength: 3-6 wks; increasing intensity-decrease volume; concurrent w/ Base
Type of Exercise: Begin to narrow focus to goal event muscles
Intensity: Increasing loads to high intensity – 80-90% 1RM
Volume: Moderate – 3-5sets of 4-8 reps
Maximum Strength: 1-3wks; very high intensity; low volume; concurrent w/ early Build phase
Type of Exercise: Very specific to goal event (APFT)
Intensity: Very high – 75-95% of 1RM
Volume: low – 3-5 sets of 2-5 reps
Muscular Endurance or Strength & Power: for most APFT failures will focus on ME not S&P; lower intensity-very high volume; concurrent with late Build phase
ME Type of Exercise: Specific to goal event (APFT)
Intensity: Low – less than 67% 1RM
Volume: 12 or more reps; 2-3 sets
For APFT 30+ reps is acceptable
Strength Maintenance: Used for competitive athletes during in-season maintenance of strength & power gains.
Most non-competitive athletes would use this period as a recovery period – with minimal lifting
Length: 2-3 weeks
Isometric Abdominal exercise
Bent Knee sit-ups
Hanging Knee Raises
Progression - as muscle adapts, increase the workload through volume (wt x reps x sets) but not too much too soon. Detailed record keeping helps to log your gains.
Regularity - find the right frequency for working each exercise for you (legs, upper body, abs, compound, simple) and work it into a long-range plan (plan for gains and for maintenance).
Overload - the need to adjust the resistance and/or # of reps.
Variety - in equipment, exercises, volume, velocity, and intensity (periodization) are good ways to avoid boredom, enhance adherence, and maintain progression
Individuality – finding what works best for YOU in your resistance training workouts
Recovery – minimum 48 and possibly 72-94 hours following intense, workouts
Realism - success = a long term, realistic plan. Use good time management and plan what is doable; a lifetime perspective.
Balance - upper and lower body, flexors and extensors for all major joints and movements. “Every pushing movement has an opposite pulling movement”.
Specificity - work must involve the exact muscle groups that need improvement.
1. To gain strength you must use high resistance (weight).
2. To gain endurance you must do multiple sets and higher repetitions.
Improving MS/ME and PROVIRRBS