CANADIAN FORCES PERSONNEL SUPPORT PROGRAMS CFB/ASU SHILO PUSHPUSH-UP TRAINING PROGRAM This Package Includes: • Training Program Outline. • Canadian Forces Standardized Push-Up Protocol. • Upper Body Strength Training Program. • Stretching Guide. • Training Log. CFB/ASU SHILO Fitness Department Contact List • To book a test call Fitness Coordinator: Ginger Lamoureux ……………………………….. 3899 • For questions regarding this program call Fitness Staff: Melissa Green……………………………………… 3831 Amy Coveney……………………………………... 3652 • For questions regarding the Get Fit program call Exercise Specialist: Janelle Boyd……………………………………….. 3866 To obtain a personalized program based on your test results go to http://www3.cfpsa.com/EXPRESprescription/ TRAINING OUTLINE • • • • • Always start with a warm-up. Do 5– 7 minutes of light aerobic activity followed by 3-5 minutes of dynamic and static stretches for shoulders, chest and back. Train 3 times per week on alternate days, such as Monday/Wednesday/Friday, allowing 48 hours of rest between each session. Allow 1-2 minutes of rest between sets. Do not rest for more than this or you will lose the stimulating effect on your muscle systems. Start your upper body training with 2-3 sets of as many push-ups as you can, using proper form. Immediately follow with as many as you can from your knees, or against a wall. The number of repetitions you perform in a set is critical to your training. You will need to focus on training muscle endurance not absolute strength (amount of weight you can lift) to increase your repetitions. Your last repetition should be very difficult to complete, but not compromise proper technique. Every exercise should be performed correctly for the whole duration of your workout. You may have to lower the progression, weight or number of repetitions in a set, but do not continue with improper form. PUSH-UP PROTOCOL • • • • • • Lie in the prone position with hands partially under your shoulders. Place palms or knuckles flat on floor, thumbs pointing forward. Drive your body upwards until elbows are at full extension. Keep your spine and neck in neutral alignment and your buttocks low, throughout all reps. Do not let your spine arch or sag. Keeping your body in a straight line, lower yourself down until the back of your arms are parallel to the floor (at a 90 degree angle). Elbows may flare out to sides on up position, but hands must stay below your shoulders. Perform as many repetitions as you can without pausing at the top or bottom. Discontinue when you are unable to maintain correct technique. UPPER BODY PROGRAM PUSH-UPS: Use proper Push-up protocol when performing any of the following progressions. You must train specific muscles in the correct range of motion, to build the strength to increase your repetitions. Remember to keep all the repetitions continuous. • Wall: Place your hands flat against the wall, shoulder width apart. Angle your body so that you have resistance against your upper body muscles. Bring your chest towards the wall by bending your arms. • Incline from knees: Place your hands on a low bench, stepper or any type of sturdy platform that will raise your upper body off of the floor. With your knees as your pivot point, push your body up to full arm extension and then lower back down to your starting position. • From knees: Using your knees as the pivot point, focus on following proper push-up technique throughout all repetitions. You can either lift your feet off the ground or put your toes down, for added stability. • Incline: Place your hands on a low bench, stepper or any type of sturdy platform that will raise your upper body off of the floor. With your toes as your pivot point, push your body up to full arm extension and then lower back down to your starting position. FRONT SUPPORT (PLANK): Keep your neck, shoulders, hips and feet in a straight line. Contract your core to maintain proper alignment, and keep your back from arching or sagging. • Static (no movement required): Place your hands or forearms on floor under your shoulders. Extend your legs directly behind you, and curl your toes under so that some of your body weight is on the balls of your feet. Activate the muscles in your upper body, core and lower body to stabilize yourself. Use muscular endurance to keep your body suspended off the floor. Hold this position properly, for as long as you can (aim for 30-60 sec per rep). • Alternating Arms: Maintain correct plank form, engage your upper body muscles by taking your position from your forearms up to your hands, one arm at a time. Alternate lead arms and continuously perform as many as you can with proper technique. TRICEPS: Use the Gravitron for Assisted Dips, adjust the weight stack appropriately (the higher the weight the easier the exercise). Do not lock out your elbows when arms are fully extended. • Bar Dips: Using parallel dipping bars, lower your body down from full arm extension until arms are bent at a 90 degree angle. • Bench Dips: Place both arms behind you on a bench, with elbows bent and upper arms parallel to the floor. Plant heels only (toes up) or feet flat on the floor, or another bench. Push your body up by straightening your arms to full extension. Increase resistance by holding a plate or medicine ball on your lap. • Tripod Kickback (2 feet or 1 foot): While maintaining proper plank position, hold a dumbbell in one hand and plant your free hand on the ground. Hold your upper arm tight to your torso and bend your elbow to a 90 degree angle (arm should form an “L”). Straighten your arm to bring the dumbbell back and in line with your body, activate your tricep to stabilize the weight. To progress this exercise try planting only one foot (opposite of weighted arm) instead of both feet. CHEST: Focus on maintaining 5 points of contact during these exercises (head, shoulders, hips, & 2 feet). Keep the movement slow and controlled on the down position, and explosive on the lift. Free weights will allow you to train a complete range of motion and build more functional muscles. Choose dumbbells or barbells that are a realistic weight for you to safely lift, and use a spotter when ever possible. Using a machine will eliminate the need for a spotter, add stability and reinforce proper form, which will help you to safely train in the early stages of this program. • Chest Press: Hold dumbbells in each hand and lay on a bench or stability ball with elbows bent, keeping your upper arms in line with your chest. Press the weight straight up and lower back down to starting position. Keep elbows in a fixed position to avoid going to low. Use a resistance band or the pin loaded chest press machine as an alternative. • Bench Press: Lay on bench and grasp bar slightly beyond shoulder width. Un-rack the bar and take it down from full arm extension, to about 3 inches above your chest. Do not let the bar touch your chest. Use the plate loaded bench press or smith machine as an alternative. *Stretch: After every workout take the time to stretch out your muscles. Do each stretch 1-2 times for both sides of your body, holding each for 15-30 seconds. Don’t over stretch, take the stretch to where you feel mild discomfort, but no pain. Triceps– Bend your arm at the elbow and reach down the middle of your back, use your opposite arm to add resistance. Chest– Clasp hands behind your back, and gradually lift your arms up and away from your body. Mid Back– Kneel down and sit on your heels, straightening your arms so your hands are on the floor in front of you. Lower Back – Lie on your back, bend your knees and hug them into your chest. UPPER BODY STRENGTH TRAINING PROGRAM # 1 EXERCISE DATE WARM UP TIME Weight PUSH-UP Sets/Reps 2 3 Weight PLANK Sets/Reps Weight TRICEPS Sets/Reps 4 Weight CHEST Sets/Reps # 1 EXERCISE DATE WARM UP TIME Weight PUSH-UP Sets/Reps 2 3 Weight PLANK Sets/Reps Weight TRICEPS Sets/Reps 4 Weight CHEST Sets/Reps