Muscular Fitness Training Programs start with the Pre-Exercise Warm-Up previously mentioned during the Aerobic Run Training Program. Muscular exercises will be conducted using these standards:
- Single (S) – each individual will execute exercises while counting repetitions and sets at the same time
- Pairs (P) – two individuals of about the same height will execute the exercise by alternating positions after completion of a set
- Performer – executes the exercise by accomplishing the required number of repetitions and sets
- Wingman (spotter) – assumes a position that provides a full view of the exercise; monitors, corrects and motivates performer throughout the execution of the exercise
- Sets and repetitions – based on WOT
Muscular Fitness Exercise Sequence
Pull-Ups (S)
3 sets of maximum ability
Wingmen
Wingmen will be positioned behind the performer executing the exercise, and will jog in place until it is their turn.
Exercise Movement
- Placing your palms away from you with thumbs around the bar
- Pulling your body up until your chin is above the bar
- Lowering your body slowly to the starting position, ensuring that your body is all the way back down as you cannot start from a half way position
Once you’ve completed your set the performer will return to end of line and jog in place until it’s their time for their next set. Each trainee will conduct 3 sets.
Sit-ups (P)
2 sets with varied quantities based on WOT of this 2 count movement.
Starting Position
Lie face up on the ground/floor with your knees bent at a 90 degree angle, with feet and heels in contact with the ground or floor. Your wingman will hold your feet down with their hands as your feet must maintain contact with the ground at all times during the exercise.
Cross your arms over your chest with your hands resting on your shoulders or on your upper chest. Your hands must remain in contact with the shoulders/upper chest at all times. Your hips cannot be elevated to gain momentum when completing a sit up.
Exercise Movement
- Count 1 – bring your upper body forward until your elbows touch your knees or upper thigh
- Count 2 – lower your back until your shoulder blades touch the ground
NOTE: During your evaluations, the rest position for this exercise is only in the up position. If you rest in the down position or hold onto your knees/legs while performing your evaluation will be terminated.
Push-Ups (S)
2 sets with varied quantities based on WOT of this 2 count movement.
Starting Position
Begin in the up position with your arms fully extended and your body in a straight line from head to heel:
- Your feet may be no more than 12 inches apart
- Your weight is supported by your arms and toes
- Your body should maintain a rigid form from head to heel (the body may not bow unless resting in the up position)
- Your feet may not be supported or braced
During your evaluations, the rest position can be used. However, when continuing you must regain correct form/ body position prior to re-starting your exercise evaluation.
Exercise Movement
- Count 1 – From the starting position (elbows extended), lower your body to the ground until the upper arm is at least parallel to the ground (elbow joint at least 90 degree angle) before pushing back up to the starting position (the chest may touch the ground but not rest on or bounce off the floor)
- Count 2 – Upon returning to the starting position with your arms fully extended, you will have completed one push-up. The body must remain rigid (the back must remain straight unless resting)
NOTE: This exercise can be done on your knees provided your body forms a straight line from your shoulders to your knees and your knees remain behind your hips. During your evaluations, you will not be able to use this modified push-up technique. You will be tested on a regulation, military-style push-up so learning and using the correct form is vitally important.
In & Out (S)
2 sets of this count movement for 20 seconds each.
Starting Position
Sit on the floor in a V-like position with your palms down at your sides.
Exercise Movement
- Count 1 – Utilizing you core muscles, bring both knees into your chest
- Count 2 – Extend legs away keeping them as straight as possible Repeat the flexion and extension motions for 20 seconds.
Mountain Climbers (S)
2 sets with varied quantities based on WOT of this 2 count movement.
Starting Position
Assume the push-up start position with your arms straight and holding a ridged form from head to heel. Ensure your hands are directly under your chest at shoulder width apart.
Exercise Movement
- Count 1 – Without changing the posture of your lower back, raise your left knee toward your chest as close as possible
- Count 2 – While extending your left leg back to the starting position, raise your right knee toward your chest. Then return your right leg to starting position
- Count 3 – Repeat count 1
- Count 4 – Repeat count 2
Glute Bridge
2 sets for 20 seconds each.
Starting Position
Lie on your back with your arms at your sides, elbows straight.
Exercise Movement
Bend the knees to 90 degrees, and then make a “bridge” by straightening the hips, lift the pelvis off the ground to make a straight line with the torso and thighs. At this point, the only points of contact on the ground will be the head/shoulders, arms, and the feet
Upon completing the required hold time, return to the starting position
Leg Lifts (S)
2 sets with varied quantities based on WOT of this 4 count movement.
Starting Position
Lie on your back, hands beneath your buttocks or the small of the back, legs straight with your feet approximately 6 inches off the ground and your head raised off the ground. DO NOT let your feet touch the ground while performing this exercise.
Exercise Movement
- Count 1 – raise your legs approximately 12 inches off the ground
- Count 2 – lower your legs to the starting position approximately 6 inches off the ground
- Count 3 – spread your feet approximately 2 feet apart while keeping them 6 inches off the ground
- Count 4 – return to the starting position with your feet together approximately 6 inches off the ground
Side Planks (S)
Exercise Movement
- Lie on your left (right) side and support your body in a straight line between your forearm to your feet
- Hold position for 20 seconds. Then repeat on the opposite side
Squat Thrusts (S)
2 sets with varied quantities based on the WOT of this 4 count movement
Starting Position
Stand with your arms at your side (not at Position of Attention).
Exercise Movement
- Count 1 - squat down placing both of your hands in front of you on the ground or floor, approximately shoulder width apart
- Count 2 – with your arms straight and your weight resting on both hands, quickly extend both legs (together) backward (hop backwards) so that your body is in a front-leaning rest position
- Count 3 – quickly bring your legs forward (hop forward), ending in a low-squat position with your hands on the ground or floor
- Count 4 – return to standing (upright) position
NOTE: Full benefit of this exercise is not achieved if “Count 4” is only accomplished in a “partial” standing (upright) position.
Arm Rotations (S)
1 set for 20 seconds each with the exercise movements same as described in the Pre-Exercise Warm- Up section.
Pyramid Repetitions (S)
1 set with varied quantities based on WOT. Alternate between both exercises until all sets are complete. Ensure that the roll between push-ups and shoulder press is performed to the right or left by all trainees.
Start with one repetition and go up to required number based on WOT (e.g. start with one push-up then roll and complete one shoulder press then roll, two push-ups then roll and two shoulder presses then roll, continue until required amount met). Reverse procedures using the same style to complete repetitions.
Types of Exercises
Push-Up
Performer conducts a push-up as previously described. Once completed, entire flight rolls to right or left (but all the same direction) to begin shoulder press.
Shoulder Press
A shoulder press is a 2 count movement.
Starting Position
Sitting up on the ground, keeping your feet and knees together, your legs extended and flat on the ground with your arms fully extended above your head
Exercise Movement
- Count 1 – lower your hands until your upper arms are parallel with the ground
- Count 2 – raise your hands back until your arms are fully extended
Once completed, the entire flight rolls back in reverse direction and gets ready to accomplish the next set of push-ups/shoulder presses.
Once the Muscular Fitness exercise has been completed, all Trainees will receive a hydration break for one minute. The Post-Anaerobic (Muscular Fitness) Training Cool Down exercise is performed as previously mentioned same as Aerobic Card cool down. Refer to the Post-Exercise Cool Down chart in this chapter.