Week Set 1Set

Perform a 5RM test at Week 1 Start at 30%: Reps are more important than%

1

30 - 50% X 20

30 - 50% X 20

2

30 - 50% X 30

30 - 50% X 30

3

30 - 50% X 40

30 - 50% X 40

4

30 - 50% X 35

30 - 50% X 35

5

30 - 50% X 45

30 - 50% X 45

6

30 - 50% X 50

30 - 50% X 50

7

30 - 50% X 40

30 - 50% X 40

8

30 - 50% X 55

30 - 50% X 55

9

30 - 50% X 60

30 - 50% X 60

10

30 - 50% X 50

30 - 50% X 50

11

30 - 50% X 40

30 - 50% X 40

12

30 - 50% X 30

30 - 50% X 30

Although it may seem a bit foreign to you to see up to 60 reps per set in Table 6-7, this is the best way to convert your strength gains to applied strength, or functional strength. You will be amazed at your muscular endurance and ability to perform mission-related tasks and other strenuous physical tasks, if you truly stick with a program such as this

Correct lifting techniques are critical for achieving maximum benefits and preventing injury. Lifting form, speed, and breathing techniques are all important for weight training. The lift should be performed as a controlled movement with proper form. Do not compromise your form as it will not help but rather increase your chance of injury. The appropriate speed of lifting needs to be applied to all exercise movements. When performing exercises, such as the bench press, squat, biceps curl, lat pull-down, etc., the weight should be moved at a rate of 1-2 seconds in each direction. This will ensure your safety and optimize strength training.

Controlling the rate of movement affects the muscle you intend to strengthen.

Always make use of a spotter if you are using free weights. Refer to Appendix A for form illustrations and instructions, so you can change your technique if you are not following the proper directions.

Exhale when moving a weight against gravity.

Proper breathing techniques must be used during weight training. Exhale during positive weight movement (moving the weight against gravity). This helps prevent the valsalva maneuver (an increase in internal pressure caused by holding your breath during lifting exercises) which can result in damage to the cardiovascular system. Never hold your breath while performing any exercise task.

A Circuit Routine Training for the first week of the strength development phase and muscular endurance phase is presented in Table 6-8 and Table 6-9, respectively. Workouts for the other weeks can be obtained by reviewing Table 6-6 and Table 6-7. Remember, periodization is the key to improving overall muscle strength and endurance.

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