 |
| Swimming coupled with body weight exercises were on the stamina maintenance plan.
1. General warm-up
2. Specific warm-up
3. Muscular strength
4. Stamina
5. Cool-down
|
Showing posts with label fitfam. Show all posts
Showing posts with label fitfam. Show all posts
Friday, July 22, 2016
STRENGTH & STAMINA TRAINING
Wednesday, July 20, 2016
TOTAL BODY WORKOUT
A warm-up should be conducted as the first portion of each training session. The warm-up prepares your body for movement, training and enhanced performance. It lifts your heart rate, increases blood flow to muscles, and elevates your body's core temperature. Additionally, it improves flexibility by warming connective tissue (ligaments and tendons) and reduces the risk of injury.
The training session was designed as total body workout. The calisthenics portion featured air squats, pull-ups and push-ups. The calisthenics session was followed by loaded sprints and a 3-mile jog.
EXERCISE(S)
|
SETS
|
REPETITIONS
|
|---|---|---|
Partial lunge with twist/Hip thrust/Partial squat/High-knee walk/Standing quadriceps stretch/High-knee walk/Standing glutes stretch/Donkey kicks/Butt kicks
|
1
|
5
|
Front plank
|
1
|
30 seconds
|
Side plank
|
1
|
15 seconds each
|
Air squat
|
1
|
30 seconds
|
Pull-up*
|
3
|
1
|
Push-ups
|
3
|
3
|
Air squats
|
3
|
3
|
Pull-ups
|
10
|
2
|
Push-ups
|
10
|
4
|
Air squats
|
10
|
6
|
Loaded sprints**
|
5
|
10m
|
Jog
|
1
|
3 miles
|
Stretching: Calf/Hamstring/Groin/ Quadriceps/Lower back/Triceps/Hip flexor/Deltoids
|
1
|
15 seconds each
|
* Chin-ups or Pull-ups ** Wearing a weighted back pack
ENDURANCE & SPEED WORKOUT
A Single Session Including Cardiovascular Endurance, Muscular Endurance and Speed
This daily training session was a potpourri of activities.
Following a warm-up period, core and leg work was conducted with 2 sets of air squats and planks. A calisthenics circuit including broad jumps, mountain climbers, sit-ups and twisting lunges followed.
Five sets of alternating chin- and pull-ups plus crunches preceded the day’s speed work. Following a sprint warm-up; sets of strides, loaded and unloaded starts as well as walking lunges was completed. Sunday’s workout was concluded with a 2-mile forced march with a 30 pound ruck. Ten minutes of stretching wrapped up the training session.
Tuesday, July 19, 2016
ACTIVE REST DAY
Active rest days include a minimum amount of physical activity with flexibility being the primary component. These active rest days provide for an active recovery for the physical training that had taken place the previous days and serves to regenerate the body for upcoming activities.
EXERCISE(S)
|
SETS
|
REPETITIONS
|
|---|---|---|
Heel raise-Butt kicks-Side lunge-Trunk circle-Horizontal arm swings-Curl & press-Wrist curls-Jumping jacks
|
1
|
5
|
Squat jump-Squat thrusts-Squat stretch-Mountain climber-Flutter kick-Scissor kick-8 count bodybuilder
|
1
|
5
|
Heel raise-Butt kicks-Side lunge-Trunk circle-Horizontal arm swings-Curl & press-Wrist curls-Jumping jacks
|
1
|
5
|
Stretching:Hurdler-Quad-Cobra-Lower back-Delt-Chest-Triceps
|
1
|
20 seconds
|
Monday, July 18, 2016
GYM-FREE FITNESS
GYM-FREE FITNESS: 10-16 July 2016 Daily Workouts
Military-style conditioning plan similar in design to those used by U.S. Marines & Special Operations Forces.
Because the "average" American reporting for basic training can be anyone from an all-star athlete to a relatively sedentary recent high school graduate, the services of the U.S. Armed Forces created programs of physical fitness that anyone can use to get and stay in a state of physical readiness. Additionally, because of the sheer number of participants and the varying locations in which training must occur, the military branches must consider actual space and training resources when designing physical fitness programs and workouts so implementation can be accomplished "in every clime and place".
Military-style conditioning plan similar in design to those used by U.S. Marines & Special Operations Forces.
Because the "average" American reporting for basic training can be anyone from an all-star athlete to a relatively sedentary recent high school graduate, the services of the U.S. Armed Forces created programs of physical fitness that anyone can use to get and stay in a state of physical readiness. Additionally, because of the sheer number of participants and the varying locations in which training must occur, the military branches must consider actual space and training resources when designing physical fitness programs and workouts so implementation can be accomplished "in every clime and place".
Based on U.S. Armed Forces physical training guides and manuals, this article offers daily workouts as part of a weekly plan for men and women who want to get and keep in peak physical shape. Continuous effort using battle-tested programs is a step in achieving a superb level of physical fitness.
Sunday, July 17, 2016
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