Military Workout Mon 02 May 11

AM Session


Fitness Assessment


Max cadence push ups
Max unassisted cadence sit ups (maximum of 300)
Max strict heaves
Multi-stage Fitness Test (beep test)


This assessment is conducted every month, the data is collated and entered into a database to track any increases (or decreases if that is the case) in fitness amongst the troop. It tracks both individual and group fitness levels.


In addition to the fitness assessments, I have incorporated the results from training sessions into the database. This addition to estimated Max VO2, maximum anterior, posterior and core strength has allowed the ability to progressively track 1RM capacity and approximate Max VO2 capacity over various distances and modes (running, swimming, cycling and rowing).


Easy session, most people have been away for two weeks on leave and we are starting the training cycle over again. So it's time to record some measurable data, see where everyone is at and get back into the swing of things.


PM Session


5 rounds of:


10 x Deadlift @ 10RM Max (or higher if possible)
10 x Sprint Starts (max 10m)


Rest 1-2 Min between rounds.


Strange looks were coming from some of the people in the base gym. One person actually came up to me and told me that 'those types' of workouts weren't allowed in this gym. He was just another patron, the PTI's are fine with anything as long as it is 'safe' and your wearing at a minimum, a pair of Five Fingers, shorts and a singlet. Needless to say that my response was short and to the point between my gasps for breath and beginning my next sprint.