Trainees who fail to meet the BMT targets for the initial, 3 WOT and 6 WOT must attend supplemental strength training 2-3 times a week. Supplemental strength training is conducted on aerobic days only.
The primary objective of these sessions is to develop core strength to improve results. You’ll learn more about these sessions if you are required to participate.
One-By-Three (1x3) Training Method
Proven to be the fastest and safest way to increase an individual’s overall strength when done correctly. One-by-threes are mandatory for trainees not meeting BMT initial, 3 WOT and 6 WOT strength targets prior to the assessments.
This method is also highly encouraged for trainees who are borderline in meeting the targets. One-by-threes are accomplished in addition to regularly scheduled PT; and are not intended as a substitute. Trainees should not accomplish more than three sets in a day.
To determine the number of push-ups or sit-ups in set, take the number of push-ups or sit-ups in the eBMT and divide that number by three. This is the number you must meet three times over three one-minute sets.
When you finally reach this number, your will rest before continuing to the next set. DO NOT do more than the established number for each set.
1 x 3 Example: Divide the total amount of repetitions an individual can do within one minute by 3 (e.g. trainee can perform 15 push-ups; 15 divided by 3 equals 5 push-up repetitions)
- Set One: 5 push-ups in one minute. If completed before the minute is up, rest/recover until the instructor begins the next minute cycle
- Set Two: 5 push-ups in one minute. If completed before the minute is up, rest/recover until the instructor begins the next minute cycle
- Set Three: 5 push-ups in one minute. If completed before the minute is up, rest/recover
Trainees are encouraged to gradually increase the number of repetitions done in the one minute cycle each new day; as this is the best way to quickly achieve improvement. If you are not struggling to complete the last few reps on your third set, you need to increase the number of reps each minute.
Dividing your one-minute maximum by three is just an initial benchmark. If your one-minute maximum is less than 10, you should modify the exercise so that you can do more reps. For example, do push-ups from your knees or pull-ups from a lower bar with one foot on the ground. As you gain strength, you should start doing the exercise without modified form.
Pull-Up Training
All Battlefield Airmen MUST perform daily pull-up sessions, Monday thru Saturday, and should conduct it as a one-by- three session.
All other trainees may perform up to three 10-second pull-up sessions each per day. If doing so, each session will consist of a 10-second period accomplishing as many correct pull-ups as possible.
Some alternative forms for trainees who are struggling include: simply hanging from the bar, raising your knees while hanging, and placing your feet on the ground with your body at an angle and pulling yourself up to the bar while keeping your feet in place. Same-gender spotters may be used to assist in mounting the bar and conducting the pull-ups.
Self Guided Exercise in BMT
In addition to the PT program, Supplemental PT, and 1x3 exercises, Trainees at their own discretion may perform self- guided strengthening exercises. This includes those who are on waivers, as long as it does not violate their waiver.
Trainees may use self-guided exercises as a method to improve physical strength. Trainees may perform these exercises during the training day, in the evenings prior to lights out, and on the weekend, as time permits. Trainees must not attempt any exercise that might make an injury worse or cause pain.
If an exercise causes pain, STOP immediately and try another which does not. Trainees should place importance on proper form and never sacrifice it for quantity. Proper form prevents injuries and speeds up muscle-building. Refer to the BMT Self-Guided Exercises below.
Remember, if it hurts, don't do it. Proper form prevents injury. Increase repetitions/time gradually.
B - Beginner
I - Intermediate
