An Cosantóir

37 STRENGHTENING THE NATION Example AA Circuit: v Troops on a loaded march Movement Category Explosive/Plyometric Pull Hip Dominant (Hinge) Core Core/Prehab Knee Dominant Push Beginner Linear Jump x 5 TRX or Inverted Row x 8 Glute Bridge x 6 (3-5 second hold at top) Side Plank x 15-20 seconds each side IYTW X 6/6/6/6 Counter-Balance Squat x 8 Push-ups x 20 seconds Experienced Kettlebell Swing x 5 Chin-up or Pull-up x 8 or 60% max. If 8 is your max chin-ups, perform 5 Kettlebell Deadlift x 8 Suitcase Carry x30 seconds Band Pull-apart x 8-12 Goblet Split Squat x 8/8 Half Kneeling Single Arm Kettlebell O/head Press x 8/8 Movement Category Explosive/ Plyometric Pull Hip Dominant (Hinge/Knee Flexion) Core/ Prehab Core/ Prehab Knee Dominant Push Day1 Day2 Day3 Linear Hop x 5/5 Med Ball Side Toss x 5/5 Lateral Bound x 5/5 Single Arm Bent-over Row x 8/8 Chin/Pull-up x 8 or 60% Max or Lat/Band Pulldown x 8/8 Suspension Trainer/Inverted Row x 8 Kettlebell Deadlift x 8 Single Leg Deadlift x 8/8 Gym-Ball or Slidepad Hamstring Curl x 8 Band Face- Pull x 8 Dead-Bug x 8/8 Band Pull- Apart x 8 Farmers Carry x 25-50m Plank w Shoulder Tap x 8/8 Band Pallof Press x 8/8 Rotational Reverse Lunge x 8/8 Goblet Squat x 8 Goblet Lateral Squat x 8/8 Alternating D-Bell Bench Press x 8/8 Half Kneeling Single Arm Overhead Press x 8/8 Incline D-Bell Press x 8 • Auxiliary: Variations of primary lifts, e.g. RDL, Good Morning, Hip Thrust, Military Press, Incline Press, D/ Bell Press, Bent Over Row variations, Chin/Pull-ups, K-Bell Snatches or Cleans. • Developmental: O/ Head Squat, Single Arm K-Bell Squat, Goblet Squat, Carries, Split squat variations, Single Arm or Alternating Presses, Banded or assisted Chins, Renegade rows, TRX row. • Functional: Bodyweight Compound exercises (Push-up, Multi- planar lunges, Single leg squat, Bridge Variations), Nordics, Single leg RDL, Crawls, Face Pulls, Pull-aparts, Reverse Flyes, Core Anti-Extension (Plank, Dead-Bug), Anti-Rotation (Plank with limb raise), Anti-Lateral Flexion (Side Plank), Landing based (Extensive) Plyometrics, Med Ball Throws. • Supplementary: Isolation exercises, (e.g. Curls, Calf raises), Glute and shoulder prehab. The above lists are not exhaustive. It is important, also to ensure that you include exercises that require movement in each of the planes of movement. • Saggital: This plane divides the body down the midline into two equal halves, left and right. Most exercises performed are in this plane, e.g. squats, deadlifts, lunges, chin-ups • Frontal: Divides the body into front and rear halves. Lateral movements such as Lateral Squats, Lateral raises, Hip Abduction and adduction. • Transverse: Divides the body into upper and lower halves. Movements involving rotation such as, rotational med-ball throws, T-spine rotation, kettlebell rotational deadlift, woodchops. Circuits can either be timed, 30 seconds per station for example, with a 1:1-2 (30:30-1 min) work:rest ratio between exercises to allow for maintenance of exercise technique due to less fatigue, or for reps (Density Circuit), or a combination as above. Density Circuits, are sequenced with one exercise from each movement category mentioned above. For explosive or plyometric exercises perform 5 reps, and for all others, 8 reps using a 10-12RM (70-75%), i.e. a weight you could perform 10 or 12 quality reps with and no more. Weighted carries will have to be performed for time or for a set distance. The idea is to perform all reps for 3-4 rounds, as quickly as possible, or complete as many rounds as possible in a given time frame, e.g. 30 minutes, with minimal rest between exercises. Sample 3 day week: Progression: Progressive overload is an important principle of training, meaning in order for your musculoskeletal system to continue to adapt to training you must consistently increase the demands you place on it. If you stay at the same level or intensity of training for too long your body will just become used to it and progress will stall. Progress can be made by: • Initially during anatomical adaptation by increasing volume (number of reps) or time (30-35-40 seconds per station). A lot of early progress is made through motor learning which is basically your body getting better at performing a particular exercise through repetition. • (PMRS) Ensure you start the exercise with the Proper posture, perform the correct Movement pattern through the desired range of motion, and add Resistance only when you can demonstrate good posture and movement control. Speed can be manipulated if required only after P & M are sufficient and resistance used is appropriate to current strength levels. • Progressively increasing intensity of an exercise by increasing the weight used, or progressing to a more difficult variation. • Changing the tempo of an exercise, lowering into a push-up or squat more slowly, or pausing (isometric hold) before pushing back up. • Increasing the number of circuits. • Moving onto a more intense phase of training, e.g. maximal strength. • Ensuring adequate recovery (sleep, nutrition, 48 hours between intense full body workouts).

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