The Squadron Program

Having been in the USAF as long as I have, I'm pretty experienced when it comes to squadron PT programs. From flutter kicks to arm circles to body weight circuit training, I've seen many different approaches to getting a squadron physically fit. While some of these programs were pretty well thought out, quite a few had me asking, "What does this have to do with the PT test?"

The Importance of Training Specificity

Generally, when I ask this question I find that a squadron's PT program is more geared towards getting people to become more active than to efficiently and effectively train them for their PT test. In my opinion, the priority of all PTLs leading squadron PT should be to physically condition its members so that they can easily achieve an 80 or better on their PT test.

This brings me to a critical aspect of any training program: Training specificity. (1) A person's success or failure with any test depends very much on how specifically the training simulated the challenge.

For example, doing nothing but pull-ups will not help an individual with the push-up because the muscles involved in the pull-up have little to do with the muscles involved in the push-up. Training in pull-ups will also have little to no impact on running times because an individual's upper body has little to do with running performance. So, if someone wants to improve their push-ups, then they need to do push-up-style exercises. If they want to improve their run times, then they have to run (or do leg strength exercises).

Diet Affects the Waist Measurement

One part of the PT test that PTLs cannot train for during squadron PT is the waist measurement. If you've read my blog then you know that I believe that an expanding waistline has a lot to do with chronic elevation of the stress hormone cortisol. Only an improved diet and other stress-reducing lifestyle changes (e.g., increased physical activity, quit smoking) can help an individual prevent elevated cortisol levels.

While exercise is a part of a healthy lifestyle, it can only do so much to reduce stress levels. I have argued that the Standard American Diet (SAD) is one of the larger contributors to a person's overall stress levels. Why? Because the SAD diet supplies a steady stream of dietary toxins (e.g., refined sugar, vegetable oils, wheat), while lacking desperately needed essential nutrients (e.g., vitamins, minerals, protein). This causes chronic stress on the body.

Aside from the negative health consequences, the side-effects of chronic stress will lower an individual's fitness potential and prevent them from getting their true PT test score. Switching from the SAD diet to a healthy one that avoids the 7 Deadly Foods allows the body (and brain) to repair itself and run more optimally. A slimmer waist and easier PT sessions will be indications that these dietary changes are working.

For more information about what a healthy diet and lifestyle looks like, please click on the following links:

• What does nutritious mean?
• Basic nutrition
• Your waist measurement and your health
• Improving your waist measurement
• The 42-Day Program

  

New Exercise Concepts

For PTLs to truly understand my proposed squadron PT program I need to introduce some new exercise concepts. These concepts are critical for rapidly improving strength and endurance.

Max Contraction

To stimulate additional muscle strength, muscle has to be overloaded with a weight that it can barely manage. This overload creates a demand for more strength. With proper technique (and a nutritious diet) the brain will respond with constant improvements by increasing muscle strength.

Max Contraction is an efficient way to overload a muscle group using only static holds, where an individual doesn't move a weight, they simply hold it still. Essentially, a trainee takes a weight and holds it stationary for more than 2 seconds, but no more than 6 seconds. If a person cannot hold a weight for at least 2 seconds, then the weight is too heavy. If a person can hold it for more than 6 seconds, then the weight is too light.

Here ia a Marine doing a Max Contraction pull-up. If this person can hold this position for more than 6 seconds then to continue to improve his strength he would have to strap additional weight to his waist with a belt. Additional weight increases the amount of load his back muscles experience creating a demand for more strength. 

To progress with Max Contraction simply keep adding weight (or to progress with body weight exercises add more mechanical disadvantage) so that the body continuously experiences overload and grows stronger in response.

Volume

Volume is simply a high number of overall reps. In my program, beginners do 50 total reps for a given volume exercise (intermediates do 75 and advanced participants do 100 total reps).

Moving from 50 to 75 to 100 total reps is determined by the length of time it takes a person to complete their target reps. If someone can do 50 push-ups in under 3 minutes then they move up to 75. If they can complete 75 push-ups in under 3 minutes then they get to move up to 100.

It is probably easier for a large formation to accomplish their volume exercises broken up into several sets (say 10 sets of 5, 7, or 10 reps) by using a round timer. Participants are still doing the same number of total reps, but each set is limited to 5-10 reps. The idea is to give a person a 15-second period to accomplish their 5-10 reps and a 20-second period for rest before moving on to the next set. When each person accomplishes 10 sets using a 15/20 work/rest cycle they will complete a given volume exercise in under 6 minutes.

If a person struggles to get their total reps using the correct form, have them switch to a modified version when they fatigue. Over time, as they get stronger, they should do fewer of these modified exercises, allowing them to complete all of their reps with proper form.

Running Intervals

Interval training means alternating between running and walking (or jogging) for a predetermined distance. How far an individual walks and jogs depends on the chosen distance.

For example, if someone were to run 4x100-meter intervals (that is, 4 sets of 100-meter runs or walks), they would run at their test/race pace for 100 meters (which will be pretty fast for this distance), walk the next 100 meters, run the next 100 meters at their test/race pace again, and then walk the final 100 meters.

The Program

Because we are primarily concerned with training for the PT test, this simple program is designed to maximize push-ups, sit-ups, and running performance.

Push-up Max Contraction 

Sets x Reps: 3 x 2-6 second static holds

To execute this exercise for your group have everyone get into the PERFECT push-up starting position (hands a bit wider than shoulder-width apart, shoulders over their hands, body straight as a board; see above left) and then:

1. Have them drop as far as they can before they feel like they are going to drop on their face. 
2. Just before the point where they collapse, have them hold for 2-6 seconds. If they can't hold a given position for at least 2 seconds, then they went too far down; if they hold for more than 6 seconds, then they didn't go low enough.
3. Repeat 2 more times (for a total of 3 sets of 2-6 seconds static holds).

This is the bottom position of the regular Max Contraction push-up.

At some point, participants will be able to hold the bottom position (with PERFECT form) for more than 6 seconds. These individuals get to move on to one-arm Max Contraction push-ups (they will look at you like you are crazy, but this technique works magic for the number of push-ups someone can do in one go).  Have everyone get into the PERFECT push-up starting position and then:

1. Remove one hand from the ground (they can just raise their unloaded hand up towards their chest or they can place it behind their back).
   
2. Have them lower themselves as far as they can until they feel like they are going to fall. Make sure that PERFECT push-up form is maintained.
3. Just before the point where they collapse, have them hold this position for 2-6 seconds. If they can't hold a given position for at least 2 seconds, then they went too far down; if they hold for more than 6 seconds, then they didn't go low enough.
4. Repeat this process for the other arm.
5. Repeat 2 more times (for a total of 3 sets of 2-6 seconds static holds for each arm) .

This is the bottom position of the one-arm Max Contraction push-up. Notice that the body is straight as a board.

Here's a tutorial for one-arm push-ups that might help: http://www.beastskills.com/one-arm-pushup/.

Volume Push-ups

50-100 total reps

Completing volume push-ups is easy. Have everyone in your PT formation get into the PERFECT push-up starting position (see the up position above) and then:

1. Time how long it takes for each person to do 50 total reps. (You can do this with a stopwatch, telling people their time as they finish.)
2. When a person can do 50 push-ups in perfect form within 3 minutes, have them do 75 push-ups next time. 
3. Once they get to 75 push-ups in 3 minutes, they get to go for 100 push-ups next time. Don't go any higher than 100 reps for any of my volume exercises.

If someone cannot accomplish 50 reps within 5 minutes, have them accomplish their reps in 5 sets of 10. For each set, give them 15 seconds to complete only 10 reps and then give them 20 seconds of rest. When they can complete all reps with little difficulty, have them try to complete all 50 push-ups (with correct form) as quickly as possible. If they finish in under 5 minutes then they get to move on to the regular timed sit-ups described above.

If an individual is still having problems getting all 50 reps, have them use the modified push-up (where they pivot at their knees instead of their feet) when they start to fatigue. As they get stronger they can switch back to doing all 50 push-ups with proper push-up form.

Volume Sit-ups

50-100 total reps

This is just like the volume push-ups, except an individual does sit-ups. Because squadron PT should be prepping people for the PT test, I have individuals in my group do sit-ups the way they are done on the test. Have a person get into the sit-up down position, then:

1. Time how long it takes for people to accomplish 50 reps. 
2. When a person can do 50 reps in under 2 minutes, then they move up to 75 reps next time. 
3. Once they can do 75 reps in under 2 minutes, they move up to 100 reps next time. Don't do any more than 100 reps.

If someone cannot accomplish 50 reps within 3 minutes, have them accomplish their reps in 5 sets of 10. For each set, give them 15 seconds to complete only 10 reps and then give them 20 seconds of rest. When they can complete all reps with little difficulty, have them try to complete all 50 sit-ups as quickly as possible. If they finish in under 3 minutes then they get to move on to the regular timed sit-ups described above.

Max Contraction Squats

3 x 2-6 second static holds

You can also use Max Contraction squats to strengthen a person's legs, which can help improve running speed. 

1. First, have them do a regular squat (with their feet together). The end point of this squat is when their upper legs (which house the quads and hamstrings) are PARALLEL with the ground. 
2. Have each person lower themselves as far as they can until they feel like they are going to fall. Make sure that PERFECT form is maintained.
3. Just before the point where they collapse, have them hold this position for 2-6 seconds. If they can't hold for 2 seconds, then they dropped too far. If they can hold for more than 6 seconds, then they didn't drop far enough. 
4. Repeat 2 more times (for a total of 3 sets of 2-6 seconds static holds).

This is the bottom position of the one-legged Max Contraction squats.

Once an individual can hold a two-legged squat for 6 seconds, they can then move on to one-legged Max Contraction squats (balance will probably be an issue, so they can use a wall for balance assistance).

1. While standing upright, have a person raise one leg in front of them while dropping straight down slowly. 
2. When they feel like they are going to collapse, have them stop and hold that position for 2-6 seconds. If they can't hold for 2 seconds, then they dropped too far. If they can hold for more than 6 seconds, then they didn't drop far enough. 
3. Repeat 2 more times (for a total of 3 sets of 2-6 seconds static holds for each leg). 

Here is a tutorial: http://www.beastskills.com/one-legged-squat-the-pistol/.

Volume Hindu Squats

50-100 total reps

I actually talk about the hindu squat on my blog. It is simply a full-range squat that has a person scrape their fingers at the bottom position (number 2 in the picture above). When a person touches their fingers on the floor, they will have to bend their knees to almost 90 degrees (I go below 90), which forces a person to do squats properly. It is also much more difficult to do full-range squats.

Have a person start by standing upright with their feel about shoulder width apart, then:

1. Time how long it takes for individuals to complete 50 reps. 
2. When a person can do 50 reps in under 2 minutes, then they move up to 75 reps. 
3. Once they can do 75 reps in under 2 minutes, they move up to 100 reps. Don't go above 100 reps.

If someone cannot accomplish 50 reps within 3 minutes, have them accomplish their reps in 5 sets of 10. For each set, give them 15 seconds to complete 10 reps and 15 seconds of rest. When they can complete all reps with little difficulty, have them try to complete all 50 hindu squats as quickly as possible. If they finish in under 3 minutes then they get to move on to the regular timed squats described above.

100-Meter Sprint Intervals

4 x 100 meters

The last part of this PT program is sprint intervals. On a 400-meter track, sprint the straights (usually 100 meters long) and then walk the bends (also usually 100 meters). Doing this for one lap will complete the 4 x 100 meter sprints.

Conclusion

That's it! This whole routine should take no more than 45 minutes a day and, if done three days a week, should improve all components of the PT test. How much improvement is based entirely on how much time and effort each participant invests in the program.

And of course, this is just one simple approach to your squadron's PT program. There are many different exercises that you can use to build chest, core, and running strength. You can also include occasional long slow distance runs or tempo runs. You can also do occasional mock PT tests. Your only limit is your imagination.

References

1. Frequency vs. Intensity vs. Duration vs. Specificity vs. Volume. trainingscience.net. [Online] [Cited: August 13, 2012.] http://trainingscience.net/?page_id=217.