An Cosantóir

36 Typically, military personnel are neither required to be marathon runners nor powerlifters, but somewhere in between. A jack of all, or multiple components, so to speak. . Obviously, military duties in this context doesn't mean patrolling your beat, (although two hours of that will require some aerobic ability). Here I mean more physical tasks involving pushing, pulling, digging, carrying, repetitive lifting, loaded marches, and tasks that require force, or power to be generated quickly, like moving from a stationary, often times prone, position to sprinting, or jumping over an obstacle. A lot of these activities will have to be performed while wearing or carrying some level of external load, and this external load undoubtedly has a detrimental effect on an individuals ability to function efficiently. In part one of this article I'm focussing mainly on developing foundation strength, and to a certain extent reactive strength and muscular or strength endurance. In part two, at a later date I hope to cover more on reactive strength, maximal strength, and power. Now by strength, I'm more concerned with an individuals relative strength, or the maximum force that a person can exert in relation to their own bodyweight. This is crucial when tasks requiring fast powerful movements need to be performed. Why train for strength? • Resistance training is the most effective method for developing musculoskeletal strength suitable to meet the physiological burden of an increased external load. • Specific adaptation to imposed demands (SAID). This basically means that your body will adapt to whatever demands you place upon it. If you are completely sedentary then your body will be slow and weak. If you just run, then you will become good at running but will be most likely weak and injury prone, however if you combine running with resistance training you will become more resilient and a better, more efficient runner for it. • Strength and power capacity are vital to long-term health and resilience because stronger soldiers are not only better able to withstand and recover from the demands of the profession, but also have decreased injury rates because of the protective effects resistance training confers on tendon, ligament, and bone. • A stronger individual has an increased ability to lift and carry heavy things, move heavy objects or individuals out of the way, and absorb impact from heavy, fast moving objects or individuals. • Lack of strength has serious health implications later in life. Regular resistance training throughout life can improve quality of life later on by limiting loss of mobility and strength, (through muscle atrophy or wastage), as a person ages. STRENGHTENING THE NATION STRENGHTENING THE NATION RESISTANCE: A NECESSITY PART 1 Anatomical Adaptation: Anatomical adaptation through circuit training is a perfect way to begin resistance training, as it helps ensure that all limbs and joints are exercised and conditioned in preparation for more intense and demanding training to come. It also emphasises the importance of learning to use your own bodyweight as a form of resistance. An anatomical adaptation phase helps reduce the risk of injury by providing an opportunity to perfect exercise technique, screen for and correct imbalances, and increase volume. It is important to do this type of training before starting a program aimed at developing maximal strength. Exercise Classification: • Primary/Critical: Main compound lifts, e.g. Back/Front Squat, Deadlift, Bench Press, Olympic Lifts. Guidelines: v Troops moving over uneven terrain under external load v Mick seen here demonstrating the Rotation reverse lunge v Mick seen here demonstrating the Kettlebell Deadlift v An outdoor timed circuit Training Variable Number of exercises: Rest between circuits: Sessions per week: Phase duration: Types of exercises: Intensity: Reps: Rest between exercises: Beginner 4-6 2-4 mins 1-3 4-10 weeks Developmental Functional Bodyweight initially. Not to technical failure 6-8 or 15-20 secs 20-60 seconds Experienced 4-8 2-4 mins 2-4 1-6 weeks Auxiliary Developmental Functional Supplementary Light to Moderate Loads 60-75% 8-12 or 15-30 secs 20-120 seconds By Sgt Mick Lennon Photos by Sgt Mick Lennon

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