Exercise program for new soldiers

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stuward
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Exercise program for new soldiers

Post by stuward » Thu Aug 01, 2013 2:47 pm

Guys,

I have a group of abut 40 new soldiers (average age about 20, range 17-50) that I need to whip into shape. My main goal is not to break anybody but to get them stronger in 3 weeks. Week 4 will be a field exercise and they will need to be strong. Typically most training injuries involve knees, ankles and shoulders, so my main focus will be stability of those joints. Twice a week (Tues & Thurs) I plan to use weightload marches with progressively longer duration. 2 other days (Mon & Fri) are already programmed. Once a week (Weds) I plan to do some sandbag work since I can't get 40 people into a gym at once. I have about an hour including warmup and cooldown. This is my proposed plan for that day:

Code: Select all

Warmup
..Walk to site
..Carry sandbags to location – 2 bags
..Side lunges – body weight (10 per side)
..Pushups – body weight (10)
..Jumping jacks – body weight (20)

Bilateral strength (Cycle 1) – 6 reps per cycle, 3 cycles
..Deadlift – 2 bags
..Bent row – 1 bag
..Clean – 1 bag
..One shoulder squat – 1 bag
..OHP – 1 bag
..Second shoulder squat – 1 bag
Between Cycles – 200m Overhead carry – 1 bag, one hand, switch hand halfway.

Unilateral strength (Cycle 2) – 3 reps per cycle, 3 cycles
..One legged RDL – 1 bag
..Sandbag lateral drag – 1 bag
..Rotational lunge – 1 bag
..Split stand to split sit to split stand– 1 bag
Between Cycles – 200m Farmer’s Walks (2 bags)
What do you think? Will it help? Do I need to adjust anything?

Edit: I should add that the sandbags are just normal army style bags (flood bags) that weight about 30-40 lbs.
Stu Ward
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Re: Exercise program for new soldiers

Post by robertscott » Thu Aug 01, 2013 3:05 pm

I'm not sure about the inclusion of the single leg RDLs Stu.

Good exercise, but pretty hard to get right. The balance component is hard enough using a barbell, let alone a sandbag. I just think that if you've only got 3 weeks there's too much learning involved with that particular exercise, so you'd be better off with something easier to master. Maybe step ups with the bag on the shoulders instead? Still unilateral, still hip extension, much easier to do.

Just my [1 million dollars].02. Other than that I think it looks good, although having never done anything like this I don't really expect my opinion to count for much...

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Re: Exercise program for new soldiers

Post by stuward » Thu Aug 01, 2013 3:22 pm

Thanks, I can't do step ups since this will be in the middle of a grassy field, not even any decent hills around. I'm also thinking of adding bear crawls, maybe in the warmup.

The "Split stand to split sit to split stand" is harder than they sound. It's a MovNat exercise. It should be good for some laughs. That's why it's at the end.
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Re: Exercise program for new soldiers

Post by Dub » Fri Aug 02, 2013 12:48 am

I think SLRDL is a great exercise for knee stability and you should keep it around. If the technique is becoming a problem, move it to your warm-up and use only bodyweight.
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Re: Exercise program for new soldiers

Post by Jungledoc » Fri Aug 02, 2013 5:59 pm

RDLs are easier with a single hand weighted than with a barbell--it helps to counter balance the body. I'd keep them.

But, Stu, why is a supply sergeant doing physical training for new soldiers? New job?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Exercise program for new soldiers

Post by stuward » Fri Aug 02, 2013 7:10 pm

Jungledoc wrote:RDLs are easier with a single hand weighted than with a barbell--it helps to counter balance the body. I'd keep them.

But, Stu, why is a supply sergeant doing physical training for new soldiers? New job?
I'm not a supply sergeant, never have been. I was always Transport but I commissioned 10 years ago. I'm a course officer right now. My staff job is over so I'm doing what I can until the next long term job. Long term is relative. I hit compulsory Retirement in 3 years.
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Re: Exercise program for new soldiers

Post by Jungledoc » Sun Aug 04, 2013 2:34 pm

So, is the training work full-time? Will they let you keep doing this for the next 3 years?
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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Re: Exercise program for new soldiers

Post by stuward » Sun Aug 04, 2013 2:41 pm

No, it's just this summer. I have to find a new task for Sept. I'll find something.
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Re: Exercise program for new soldiers

Post by Jungledoc » Tue Aug 06, 2013 4:20 pm

Too bad. This would be a cool thing for you.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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