Strength Training as a Supplement to APFT Training

1
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?

2
Strength Endurance

• 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.

3
Strength Endurance

• Strength or Endurance
• What does a cadet need to succeed on the APFT?
• What comes first?

4
Important Terms

• 1RM (one repetition maximum) the most that can
  be lifted at one time, a measure of strength,
  used to calculate weight for submaximal lifts
• Power - the rate of application of strength,
  product of speed strength (force)
• Hypertrophy - increased size of muscle fibers
• Atrophy - decreased size of muscle fibers.

5
90-Day APFT Remediation Plan

• 3 phases to 90-day plan
• Base
• Build
• Peak
• Strength/Weight Training must complement daily PT
  
• Strength/Weight Training must mesh with 90-day
  plan phases

6
Basic Principles of Periodization

• 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

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Strength Training Phases

• Hypertrophy / Endurance  
• Basic Strength -  
• Maximum Strength
• Muscular Endurance or Strength Power
• Strength Maintenance
•  

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Hypertrophy Endurance

• 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
•  

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Basic Strength

• 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
•  

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Maximum Strength

• 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
•  

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Strength Training Phases

• Muscular Endurance or Strength Power for most
  APFT failures will focus on ME not SP 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
•  

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Strength Training Phases

• 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
•  

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Upper Body Exercise for APFT

• Bench Press Dumbbell Bench
• Incline/Decline Bench
• Dumbbell Flys
• Arm Crossover
• Pull overs
• Overhead press
• Lateral Raises
• Front Raises
• Upright Row
• Dips
• Pull-Ups / Chin-ups
• Arm curls
• Reverse curls
• Triceps pushdowns
• French curls
• Lat pulls
• Back Extensions

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Lower Body Exercise for APFT

• Isometric Abdominal exercise
• Crunches
• Bent Knee sit-ups
• Abdominal Machines
• Twists
• Rotary Torso
• Hanging Knee Raises
• Hip-flexion
• Leg Press
• Knee Extensions
• Knee Curls
• Heel/Calf Raises

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Spotter Skills Responsibilities

• Be strong enough to assist with the weight being
  lifted.
• Know the proper form of the exercise and the
  spot.
• Establish signals for beginning and ending of the
  exercise with the lifter.
• Pay constant attention during the lift, but dont
  interfere unless necessary or requested, i.e.
  forced repetitions.
• Pay particular attention to collars or weights
  plates that are sliding. You may have to
  intervene immediately.

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Exercise Sequencing

• Exercise large muscle groups first
• Multi-joint before single
• Alternate push with pull exercises
• In succession versus alternating sets
• Triceps biceps exercises after other upper body
  exercises

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• Maximizing Adaptations to Hypertrophy Strength
  Training?
• Use the concept of periodization plan your
  workouts - you cant go 100 all the time.
• Dont use forced repetitions/negatives every
  workout.
• Allow for recovery, which includes sleep,
  nutrition, hydration, and mental rest.
• Do push yourself when you have a hard workout
  scheduled.
• Use the concept of hard/easy days.
• For beginners, working on exercise form and
  regularity are very important to ensure gains.

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Strength/Endurance Training Points

• Correct movement in strength training is a must
  for maximizing the benefits of your effort! Form
  is everything.
• Emphasize technique first and amount of weight
  second.
• Do not hold your breath while lifting.
• Exhale while moving the weight against gravity.
• Inhale while lowering the weight.
• Partners/Spotters key for strength gains
  (isokinetic assist).
• Use light weights and slow movement to learn
  proper technique of any new exercise
• Dont twist while lifting.

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MS/ME PROVIRRBS

• 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.

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MS/ME and PROVIRRBS (cont)

• 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.

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MS/ME and PROVIRRBS (cont)

• 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.

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The Need for Balance
Improving MS/ME and PROVIRRBS

• Balance strength size of opposing muscle
  groups, for strong joints, proportional physique,
  good posture.
• Upper body with lower body
• NOTE Running is NOT resistance training for the
  lower body!!
• Chest with upper back
• Biceps with Triceps
• Abdominals with lower back
• Quads with hamstrings

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How Do We Get Stronger?

• Neural recruitment (first 2 to 8 weeks)
• Increased impulse frequency
• Number of stimulations sent to the fiber
• Increased motor unit recruitment
• More and more fibers recruited
• Hypertrophy

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How do we get stronger?

• Neural recruitment - (first 2 - 8 weeks)
• Hypertrophy increase in CSA of muscle(gains
  not visible until 4 weeks or more after beginning
  lifting)