Hi folks.
I have a few thoughts on phys which have been running around my brain for the last while. I would like to get an opinion on them from you. Basically they concern maximising the effectiveness of ones training by doing the the things you will actualy have to do to complete the Commando Course as well as things that suport the first things.
It seems to me that the core requirements are to
A - be able to carry a mountain round on your back at a ridiculously fast walking pace (load carry)
B - be able to run like stink for 6 miles with fighting order (endurance course & assault course)
C - be able to jog for 30 miles with fighting order (9 mile speed march and 30 miler)
So here's what's going through my head.
The best way to train for the load carry is to do weights and practice load carrying
The best way to train for endurance and assault courses is to practice running 6 or 7 miles as fast as you can in fighting order.
If you up that to 10 miles as fast as you can you will have no probs with the speed march or the 30 miler.
Which makes me wonder "why all the circuits and hillsprints"?
What is the point? it doesn;t make you run any faster - running makes you run faster. Pressups don't make you stronger - bench pressing does.
The reason is (I think) that the load carrying nature of the tests will favour physicaly strong/sprinter types who will probably struggle with CV rather than thin runner types and they need to up that aspect of their training. So why do "they" not emphasise the strength building aspects for the skiny guys?
You're training to do a job in which you run around in fighting order or humping a big rucksack - so why do anything else?
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Training Specificity
It's called all round fitness. You have to build your body up to do these things. All the circuits help acheive this and prepares the body for the load carrying etc.
Please read the below article about High Intesity interval Training and it's carry over into aerobic capacity (CV). Written by Liam Bleur:
When trying to assess your personal strength training and conditioning needs one must focus a critical eye on his or her own strengths and weaknesses. In this manner the time allotted to strength training and conditioning and all its components, can be utilized more efficiently. For example if flexibility never seems to hold you back but you feel like puking after one round of hard sparring, don’t waste a lot of time working on improving your side and front splits. Instead maintain your obviously adequate flexibility and focus more attention on endurance training (which happens to be the topic of this article).
There is so much myth, misconception and misunderstanding surrounding endurance training or "Cardio" for combat sports, it is a wonder anyone ever reaches their goals. I hope this article will help clear up some of the confusion and set you on the path towards more efficient and effective training. I’ve decided to keep this article "science-lite" (a third less terminology then your regular science article) so lets define some terms that will come up later. If you need clarification on things or more detail on a certain subject, feel free to contact me.
Aerobic: The break down of energy in the presence of oxygen. Associated with long duration, low intensity, activity.
Anaerobic: the breakdown of energy without the presence of oxygen. Associated with brief, intense, activity.
L.S.D: Long Slow Distance training, for example jogging for 30 minutes.
H.I.I.T.: High Intensity Interval Training, for example Sprinting as fast as possible resting briefly and repeating.
S.A.I.D.: principal = Specific Adaptations to Imposed Demands.
R.P.E.: A reference scale designed to provide exercisers with easily understood guidelines regarding exercise intensity.
There are three different systems in the body that are involved in the breakdown and production of energy:
The Phosphagen
Lactic Acid
Oxidative
These systems function on a continuum, no one system is ever totally responsible for all the energy needs of the body at one time. The more brief and intense the effort required the more the phosphagen and lactic acid or "Anaerobic" systems are used.
The S.A.I.D. principal states that the body will adapt specifically to the demands placed on it. If you want to improve your fitness for a certain activity it is best to develop conditioning programs that utilize the same energy systems as your chosen activity. Combat sports are primarily "Anaerobic" in nature. In combat sports one must acquire the ability to work at maximal and near maximal levels for short bursts, actively recover and then do it again. In boxing the athlete fights for two or three minutes and then gets to rest for one minute between rounds. The actual rounds however are made up of these burst recover intervals. At no time during a fight is the athlete truly resting. Even pure Brazilian Jiu Jitsu has this burst recover element, while a match is in progress the athletes never get a total rest. If you are fighting in NHB/Vale Tudo it doesn’t matter how long the rounds are, the basic requirements remain. If you are conditioning to fight, skip the "road-work" and do High Intensity Interval Training or "H.I.I.T." instead. While doing these H.I.I.T. workouts, be sure that you are bursting to maximum and near maximum levels. Hopefully it is starting to sink in that for combat sports, L.S.D. training is ineffective. Jogging or running at a steady pace continually for 20-45-60 minutes at a time is really a massive waste of valuable training and conditioning time. To maximize your efficiency while training "Cardio" for combat sports build your routine around high intensity interval training.
When designing your program it helps to have a way to measure intensity. We will use a simple yet effective method known as an R.P.E. or Rate of Perceived Exertion scale. This scale allows the exerciser to subjectively rate his/her feelings during exercise, taking into account personal fitness level, environmental conditions, and general fatigue levels. Perceived exertion ratings correlate highly with measured exercise heart rates and calculated oxygen consumption values. The R.P.E. scale has been found to be a valuable and reliable indicator in monitoring an individuals exercise tolerance and is often used by fitness professionals while conducting graded exercise tests. Here is an example of how to create your own personal R.P.E. scale. We’ll use the numbers ** 0-10 where 0 = nothing at all (the feeling of sitting at home watching TV) and 10 = Very, very hard (the feeling of running as fast as possible for 100-400 meters). You can actually use this R.P.E. scale as a way to measure both intensity and progress. If you are training on a machine* at resistance level 5 and you feel you are at an "8" on your personal R.P.E. scale, you know you have improved when your R.P.E. for the same exercise and resistance level has dropped to a "6" after several sessions. In the following program I will make suggestions for R.P.E. intensity levels to work towards and it will be up to you to match those levels of intensity to your current ability using your personal R.P.E. scale. The program consists of three progressive 4-week phases designed to build and then maintain a base level of "Anaerobic" endurance.
THE PROGRAM
Always begin each workout with a 5-minute warm-up at a level of 3-4 on your R.P.E. scale. Follow this with 5 minutes at a steady pace that is just starting to get hard by the end, level 5-6 on your R.P.E. scale. And then reduce the intensity and do 5 more minutes, back to level 3-4 on your R.P.E. scale. This 15 minutes remains the same throughout the first three phases of your H.I.I.T. protocol. After this 15 minute period proceed immediately to the high intensity intervals, which will be described below. During the intervals you should be pushing hard, striving for about a level 7-10 on your R.P.E. scale. Always finish your session with a 5-minute cool-down, another level 3-4 on the R.P.E. scale.
Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.
Phase 2:
Weeks 1 & 2: 6 X 45 seconds work + 30 seconds recovery.
Weeks 3 & 4: 7 X 30 Seconds work + 20 seconds recovery.
Phase 3:
Weeks 1 & 2: 8 X 20 seconds work + 10 seconds recovery.
Weeks 3 & 4: 10 X 20 seconds work + 10 seconds recovery.
The first phase will lay the foundation for the following phases. Obviously you can not sprint for 90 seconds at the same pace you can keep up for a shorter duration. Your job is to go as hard as you can for the given time specified. During recovery periods you may go as slow as you wish but DO NOT STOP MOVING! Active recovery is always better than passive recovery and will help remove the buy-products of your anaerobic overload more effectively. Once you reach phase 3, you can remain there in maintenance mode. Avoid boredom and stale training by changing machines* every 2-3 weeks as well as continually striving to train at higher resistance levels on each machine. * If you feel you are not fully recovering be sure to add extra rest days where needed. These sessions should be done 2-5 times a week, experiment to find what works best for you. Do your best to get in at least two sessions per week. If you are diligent you should start noticing an improvement right away. By the time you finish phase three you should be on your way to having a 30-gallon gas tank.
*For the H.I.I.T. portion of your training I recommend the following machines in order of my preference:
1) Versa Climber.
2) Air Dyne Bike.
3) Elliptical walker with arm attachments.
4) Rowing ergometer.
5) Cross country Ski simulator.
These machines have been selected because they work the entire body as a unit rather then just the legs alone. Although the machines mentioned are my favorites, anything will work, rope skipping, running, biking, stair-climbing etc. If you do choose running or rope skipping I recommend cross training with one of the above recommended machines to reduce the potential for overuse injuries due to the inherent impact on the joints from these activities.
** Example of an R.P.E. scale with values from 0-10:
0 = Nothing at all
1 = Very easy
2 = Easy
3 = Moderate
4 = Somewhat hard
5 = Hard
6
7 = Very hard
8
9
10 = Very, very hard
Please read the below article about High Intesity interval Training and it's carry over into aerobic capacity (CV). Written by Liam Bleur:
When trying to assess your personal strength training and conditioning needs one must focus a critical eye on his or her own strengths and weaknesses. In this manner the time allotted to strength training and conditioning and all its components, can be utilized more efficiently. For example if flexibility never seems to hold you back but you feel like puking after one round of hard sparring, don’t waste a lot of time working on improving your side and front splits. Instead maintain your obviously adequate flexibility and focus more attention on endurance training (which happens to be the topic of this article).
There is so much myth, misconception and misunderstanding surrounding endurance training or "Cardio" for combat sports, it is a wonder anyone ever reaches their goals. I hope this article will help clear up some of the confusion and set you on the path towards more efficient and effective training. I’ve decided to keep this article "science-lite" (a third less terminology then your regular science article) so lets define some terms that will come up later. If you need clarification on things or more detail on a certain subject, feel free to contact me.
Aerobic: The break down of energy in the presence of oxygen. Associated with long duration, low intensity, activity.
Anaerobic: the breakdown of energy without the presence of oxygen. Associated with brief, intense, activity.
L.S.D: Long Slow Distance training, for example jogging for 30 minutes.
H.I.I.T.: High Intensity Interval Training, for example Sprinting as fast as possible resting briefly and repeating.
S.A.I.D.: principal = Specific Adaptations to Imposed Demands.
R.P.E.: A reference scale designed to provide exercisers with easily understood guidelines regarding exercise intensity.
There are three different systems in the body that are involved in the breakdown and production of energy:
The Phosphagen
Lactic Acid
Oxidative
These systems function on a continuum, no one system is ever totally responsible for all the energy needs of the body at one time. The more brief and intense the effort required the more the phosphagen and lactic acid or "Anaerobic" systems are used.
The S.A.I.D. principal states that the body will adapt specifically to the demands placed on it. If you want to improve your fitness for a certain activity it is best to develop conditioning programs that utilize the same energy systems as your chosen activity. Combat sports are primarily "Anaerobic" in nature. In combat sports one must acquire the ability to work at maximal and near maximal levels for short bursts, actively recover and then do it again. In boxing the athlete fights for two or three minutes and then gets to rest for one minute between rounds. The actual rounds however are made up of these burst recover intervals. At no time during a fight is the athlete truly resting. Even pure Brazilian Jiu Jitsu has this burst recover element, while a match is in progress the athletes never get a total rest. If you are fighting in NHB/Vale Tudo it doesn’t matter how long the rounds are, the basic requirements remain. If you are conditioning to fight, skip the "road-work" and do High Intensity Interval Training or "H.I.I.T." instead. While doing these H.I.I.T. workouts, be sure that you are bursting to maximum and near maximum levels. Hopefully it is starting to sink in that for combat sports, L.S.D. training is ineffective. Jogging or running at a steady pace continually for 20-45-60 minutes at a time is really a massive waste of valuable training and conditioning time. To maximize your efficiency while training "Cardio" for combat sports build your routine around high intensity interval training.
When designing your program it helps to have a way to measure intensity. We will use a simple yet effective method known as an R.P.E. or Rate of Perceived Exertion scale. This scale allows the exerciser to subjectively rate his/her feelings during exercise, taking into account personal fitness level, environmental conditions, and general fatigue levels. Perceived exertion ratings correlate highly with measured exercise heart rates and calculated oxygen consumption values. The R.P.E. scale has been found to be a valuable and reliable indicator in monitoring an individuals exercise tolerance and is often used by fitness professionals while conducting graded exercise tests. Here is an example of how to create your own personal R.P.E. scale. We’ll use the numbers ** 0-10 where 0 = nothing at all (the feeling of sitting at home watching TV) and 10 = Very, very hard (the feeling of running as fast as possible for 100-400 meters). You can actually use this R.P.E. scale as a way to measure both intensity and progress. If you are training on a machine* at resistance level 5 and you feel you are at an "8" on your personal R.P.E. scale, you know you have improved when your R.P.E. for the same exercise and resistance level has dropped to a "6" after several sessions. In the following program I will make suggestions for R.P.E. intensity levels to work towards and it will be up to you to match those levels of intensity to your current ability using your personal R.P.E. scale. The program consists of three progressive 4-week phases designed to build and then maintain a base level of "Anaerobic" endurance.
THE PROGRAM
Always begin each workout with a 5-minute warm-up at a level of 3-4 on your R.P.E. scale. Follow this with 5 minutes at a steady pace that is just starting to get hard by the end, level 5-6 on your R.P.E. scale. And then reduce the intensity and do 5 more minutes, back to level 3-4 on your R.P.E. scale. This 15 minutes remains the same throughout the first three phases of your H.I.I.T. protocol. After this 15 minute period proceed immediately to the high intensity intervals, which will be described below. During the intervals you should be pushing hard, striving for about a level 7-10 on your R.P.E. scale. Always finish your session with a 5-minute cool-down, another level 3-4 on the R.P.E. scale.
Phase 1:
Weeks 1 & 2: 4 X 90 seconds work + 90 seconds recovery.
Weeks 3 & 4: 5 X 60 seconds work + 60 seconds recovery.
Phase 2:
Weeks 1 & 2: 6 X 45 seconds work + 30 seconds recovery.
Weeks 3 & 4: 7 X 30 Seconds work + 20 seconds recovery.
Phase 3:
Weeks 1 & 2: 8 X 20 seconds work + 10 seconds recovery.
Weeks 3 & 4: 10 X 20 seconds work + 10 seconds recovery.
The first phase will lay the foundation for the following phases. Obviously you can not sprint for 90 seconds at the same pace you can keep up for a shorter duration. Your job is to go as hard as you can for the given time specified. During recovery periods you may go as slow as you wish but DO NOT STOP MOVING! Active recovery is always better than passive recovery and will help remove the buy-products of your anaerobic overload more effectively. Once you reach phase 3, you can remain there in maintenance mode. Avoid boredom and stale training by changing machines* every 2-3 weeks as well as continually striving to train at higher resistance levels on each machine. * If you feel you are not fully recovering be sure to add extra rest days where needed. These sessions should be done 2-5 times a week, experiment to find what works best for you. Do your best to get in at least two sessions per week. If you are diligent you should start noticing an improvement right away. By the time you finish phase three you should be on your way to having a 30-gallon gas tank.
*For the H.I.I.T. portion of your training I recommend the following machines in order of my preference:
1) Versa Climber.
2) Air Dyne Bike.
3) Elliptical walker with arm attachments.
4) Rowing ergometer.
5) Cross country Ski simulator.
These machines have been selected because they work the entire body as a unit rather then just the legs alone. Although the machines mentioned are my favorites, anything will work, rope skipping, running, biking, stair-climbing etc. If you do choose running or rope skipping I recommend cross training with one of the above recommended machines to reduce the potential for overuse injuries due to the inherent impact on the joints from these activities.
** Example of an R.P.E. scale with values from 0-10:
0 = Nothing at all
1 = Very easy
2 = Easy
3 = Moderate
4 = Somewhat hard
5 = Hard
6
7 = Very hard
8
9
10 = Very, very hard
-
Pvt Doughnut
- Member
- Posts: 133
- Joined: Tue 03 Oct, 2006 12:59 pm
- Location: Taunton, UK
Alot of the physical training we discuss on here is more in preperation for the PRMC. The type of phys done on this selection course is in my experience and opinion designed to test ....
(A) If you have a basic core level of fitness - 3 mile run, press ups ect.
(B) If you have determination to push past the pain barrier when you are knackered and just keep putting on foot in front of the other - determination test, gym test 2.
The type of endless sprints done on the determination test and gym test 2 can only really be prepared for by actually doing sprints. Hill sprints help to strenghten your legs and basically improve your running power.
As I see it, threre really isnt any need to be training for PRMC with the commando tests in mind. This is because once you have passed the selcetion tests, the traning staff will take over and supervise your physical development from there on.
(A) If you have a basic core level of fitness - 3 mile run, press ups ect.
(B) If you have determination to push past the pain barrier when you are knackered and just keep putting on foot in front of the other - determination test, gym test 2.
The type of endless sprints done on the determination test and gym test 2 can only really be prepared for by actually doing sprints. Hill sprints help to strenghten your legs and basically improve your running power.
As I see it, threre really isnt any need to be training for PRMC with the commando tests in mind. This is because once you have passed the selcetion tests, the traning staff will take over and supervise your physical development from there on.
Application sent : April 06
Psychometric Test : May 06
Eye Test : May 06
Interview: May 06
Medical: June 06
PJFT: 12/06/06 - 10.20
PRMC: Delayed after broken foot - 27/07/06
PRMC no.2 - 24th April - PASSED
RT - 11th June.
Psychometric Test : May 06
Eye Test : May 06
Interview: May 06
Medical: June 06
PJFT: 12/06/06 - 10.20
PRMC: Delayed after broken foot - 27/07/06
PRMC no.2 - 24th April - PASSED
RT - 11th June.
There's another factor which you haven't taken into account here Toffly. Being a soldier isn't just about yomping 30 miles and then stopping at the end for a pie and a cuppa. Once you're at the end of whatever load carry/speed march/yomp you've had to do then you have to fight a battle, which means long periods of sprinting backwards and forwards, diving on the floor, crawling, then sprinting again.
One of the basic drills used in combat is 'fire and manouever', where soldiers will sprint for a short distance (usually no more than 5 to 10 metres), then get down, provide a few rounds of covering fire for their oppos, then up and sprint again - repeat until the objective has been reached and the enemy position destroyed. I'd wager that the sprint and interval training is aimed to prepare recruits more for this part of the job than the actual yomping - believe me, having done fire and manouever with the TA, it is knackering!!!
Chris
One of the basic drills used in combat is 'fire and manouever', where soldiers will sprint for a short distance (usually no more than 5 to 10 metres), then get down, provide a few rounds of covering fire for their oppos, then up and sprint again - repeat until the objective has been reached and the enemy position destroyed. I'd wager that the sprint and interval training is aimed to prepare recruits more for this part of the job than the actual yomping - believe me, having done fire and manouever with the TA, it is knackering!!!
Chris
RMR
Written Test - Passed
Eye Test - Passed
Interview - Passed
Medical - Awaiting date
Written Test - Passed
Eye Test - Passed
Interview - Passed
Medical - Awaiting date
-
surfingdream
- Member
- Posts: 45
- Joined: Fri 18 May, 2007 7:47 pm
- Location: plymouth
Re: Training Specificity
pfft! No problem with the 30 miler even some of the fittest guys flake out on that Its Mind over Matter.If you up that to 10 miles as fast as you can you will have no probs with the speed march or the 30 miler.
Dan
correct me if I’m wrong, but hill sprints will make you faster and they are runningWhich makes me wonder "why all the circuits and hillsprints"?
What is the point? it doesn’t make you run any faster - running makes you run faster.
this was taken from http://www.brianmac.demon.co.uk/hilltrain.htm, is states that hill training will...
helps develop power and muscle elasticity
improves stride frequency and length
develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase
develops control and stabilization as well as improved speed (downhill running)
promotes strength endurance
develops maximum speed and strength (short hills)
improves lactate tolerance
some of which are very useful when it comes to something like the endurance course.
Pressups don't make you stronger - bench pressing does.
Press ups will make you stronger, Yes admittedly press ups wouldn't help as much if you wished to shift bulk weight from your chest (I.E. bench press) but press ups will improve muscular endurance... which I believe is a form of strength... (something which I here is very useful down at CTC when in training!)
Marines have been getting by and getting stronger and earning the Green Beret for many, many years by doing press ups (not bench press). Not saying bench press wouldn't be an ok supplement with press ups (not recommending it or saying it will help but plenty of people do use it along side conventional press ups)
I'm not being funny or anything here mate just seemed too me to be a few strange statements that where made there.
All the best
Stokey
Yeah I'm in total agreement of you there stokey. Press ups will make you stronger, bench pressing will aswell, but both tend to work different types of strength, but for the marine tests you need muscular endurance which is why pressups. And hillsprints are running, and will deffinantly make you run faster.
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ReadyEddie
- Member
- Posts: 30
- Joined: Sat 05 May, 2007 7:43 pm
- Location: london/Dorset
You're right that any training you do should be specific to your objectives, but then you lost me when you started to talk about bench pressing. The problem with doing any static weight lifting is that you only get better at that particular excercise. Doing press-ups, burpees, squat thrusts, pull-ups, dips etc will strengthen everything AND doing them all in a high intensity circuit will get you used to doing hard physical activity for 45 mins or more. That said, I think any potential recruit (this is just my opinion) should be doing 5-6 mile runs with extra weight occasionaly in the lead up to RT.
Also, you have to remember that these are the commando tests you're talking about. You'll get plenty of training in how to deal with those when you get down to Lympstone. They don't expect us to walk through the doors as tough and fighting fit as Royal Marine Commando's!
Also, you have to remember that these are the commando tests you're talking about. You'll get plenty of training in how to deal with those when you get down to Lympstone. They don't expect us to walk through the doors as tough and fighting fit as Royal Marine Commando's!
Where did this idea come from? I've heard it a couple of times on here now, and it's quite worrying because it's just not true. Or at least no more true than saying that press ups will help you in all areas the job Commandos are used for.ReadyEddie wrote: The problem with doing any static weight lifting is that you only get better at that particular excercise.
Also, "static weightlifting" when refering to the Bench Press? It's usually accepted that unless specifically noted, all weightlifting activities are infact dynamic. Obviously if you are talking about isometrics then you would be correct. Although only in your phraseology, not in the idea about it being a discrete movement pattern.
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ReadyEddie
- Member
- Posts: 30
- Joined: Sat 05 May, 2007 7:43 pm
- Location: london/Dorset
Well look, I think bench pressing is a fine excercise that leads to a solid grounding in chest, tricep and front deltoid strength. You might also get other benifits depending on what kind of surface you're on (bench, gym ball), what kind of weights you're using (dum-bell's, bar-bell, machine) and how many reps you do. It will only improve strength through a relatively small plane of movement though and it's not specific to the kind of work you'll need for RT. I use it as an excericse to supplement my other training.
I just take exception to the idea that doing the bench press as your main chest strengthening excercise will naturally transfer over when you're asked to knock out 50-60 press-up's during RT.
I just take exception to the idea that doing the bench press as your main chest strengthening excercise will naturally transfer over when you're asked to knock out 50-60 press-up's during RT.
I think it's pretty obvious, Toffly is a troll.
Only running makes you faster
. I guess all those squats, and lunges Linford Christie pulled out in the gym were just a waste of time then.
ReadyEddie, of course the strength won't transfer easily because press up's require development of technique. Benching has very little to do with endurance, maintaining bodyweight balance, or creating easy rhythm. It is about size, explosive power, and hard rhythm in varied sets.
60 press ups in 2 minutes, 12 presses takes around 30 secs.
You can't truly transfer, or even compare the two. The only thing they share in common are the muscle groups involved.
Only running makes you faster
. I guess all those squats, and lunges Linford Christie pulled out in the gym were just a waste of time then.ReadyEddie, of course the strength won't transfer easily because press up's require development of technique. Benching has very little to do with endurance, maintaining bodyweight balance, or creating easy rhythm. It is about size, explosive power, and hard rhythm in varied sets.
60 press ups in 2 minutes, 12 presses takes around 30 secs.
You can't truly transfer, or even compare the two. The only thing they share in common are the muscle groups involved.
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JamesSly1989
- Guest
Wrong! Chest press is predominantly a CHEST exercise, the press-ups you train for in the PRMC or POC tests are focused on the triceps. Think about your positions when you do them, wide arm grip for chest press and tucked arms for press ups. Also lunges and squats do help with your leg endurance, should you train for that (Low weight, high repetitions) The best person to ask is the gym instructor
James
James
Wrong! A gym instructor is not necessarily the best person to ask. Well maybe they are if you are an over fat, middle aged desk jockey and you want to know how to make the recumbent bike hurt your legs less the day after your gym session. OK maybe I'm being harsh, I'm sorry. But honestly the best person to ask regarding weight training is a Strength and Conditioning Coach.
Also I couldn't help but notice you mentioned chest press when the rest of the thread it has been the bench press that has been mentioned. These are two different exercises. This may have been on purpose or a mistake. If it was the latter then I will say this to you; the bench press is not necessarily a chest dominant exercise. Your body will always use the strongest body parts to overcome external resistance. Take me for example, on both bench press AND press ups, I am incredibly chest dominant (lucky me), however other athletes may be anterior delt dominant, or even tricep dominant. Different body positions etc will encourage a certain response from particular muscle groups (my triceps certainly get hit on close grip bench) however this is not always cut and dry.
Don't forget that things run a little deeper than just "Strength", or even "Fitness". It all depends on what types you are after, what your goals are and what tasks you will be required to do.
That said, I think a lot of people completely over look general physical preparedness (GPP) before undertaking a training programme. You need to work like a funnel: at the start everything is very generic, making sure you are physically balanced, preventing injuries and preparing your body for what is to come. Once you have the GPP squared away, then you can start focusing your training on the specific goals you wish to achieve.
It's a real shame that the resistance exercises you would be asked to perform for the RMFA when done exclusively will cause major imbalances and weaknesses in your body that could certainly lead to an injury.
Also I couldn't help but notice you mentioned chest press when the rest of the thread it has been the bench press that has been mentioned. These are two different exercises. This may have been on purpose or a mistake. If it was the latter then I will say this to you; the bench press is not necessarily a chest dominant exercise. Your body will always use the strongest body parts to overcome external resistance. Take me for example, on both bench press AND press ups, I am incredibly chest dominant (lucky me), however other athletes may be anterior delt dominant, or even tricep dominant. Different body positions etc will encourage a certain response from particular muscle groups (my triceps certainly get hit on close grip bench) however this is not always cut and dry.
Don't forget that things run a little deeper than just "Strength", or even "Fitness". It all depends on what types you are after, what your goals are and what tasks you will be required to do.
That said, I think a lot of people completely over look general physical preparedness (GPP) before undertaking a training programme. You need to work like a funnel: at the start everything is very generic, making sure you are physically balanced, preventing injuries and preparing your body for what is to come. Once you have the GPP squared away, then you can start focusing your training on the specific goals you wish to achieve.
It's a real shame that the resistance exercises you would be asked to perform for the RMFA when done exclusively will cause major imbalances and weaknesses in your body that could certainly lead to an injury.
-
JamesSly1989
- Guest
This is true, but i know that for a fact not many people have access to a strength and conditioning coach. I wish i did, because all my knowledge is from GCSE and A-Level Physical Education. Plus i have the bonus of knowing my local gym instructor is ex-army.
Sorry i meant bench press. You are correct in what you are saying and due to my very brief post i expected a reply like yours. For many people though, they believe that chest pressing or even doing bench presses will help them with press ups. This can be correct, but to someone who doesn't have the correct knowledge and application they will train without regard to the factors of positioning and technique etc.
James
Sorry i meant bench press. You are correct in what you are saying and due to my very brief post i expected a reply like yours. For many people though, they believe that chest pressing or even doing bench presses will help them with press ups. This can be correct, but to someone who doesn't have the correct knowledge and application they will train without regard to the factors of positioning and technique etc.
James
