Interval Sheet

Run Interval Workout Guide as of 16 Dec 05

Dr N Baumgartner / 342nd TRS / 473-3621 / 16 Dec 05

Insert most recent 1.5 mile assessment time in cell D2 below to obtain individual work interval timesDate Name 2400m 12:30 1600m 8:20 7:45 (=9:00 x 0.62)

(1.5 mi)Work Work:Rest Rep Rest Set Rest Split Split

Workout Workout Factor Interval Ratio Interval IntervalOrder W-out volume (mins) (mins) (mins)

200m1 2 x 4 x 400m 0.975 2:01 1:0.5 1:00 3:00 1:00

3200m

400m 800m2 1 x 3 x 1200m 1.05 6:33 1:0.5 3:16 na 2:11 4:22

3600m

200m 400m3 1 x 3 x 600m 0.97 3:01 1:1 3:01 3:00 1:00 2:01

1 x 3 x 200m 0.90 0:56 1:1 0:56 3:002 x 3 x 200m 0.85 0:53 1:1.5 1:19 3:00

3600m

200m 400m4 1 x 3 x 800m 0.97 4:02 1:1 4:02 4:00 1:00 2:01

1 x 4 x 400m 0.91 1:53 1:1 1:53 0:564000m

Perform a 1.0 mile reassessment between weeks 4 and 5 and enter new time belowDate Name 1600m 6:00 (reassessment 1.0 time here)

(1.0 mi)

Work Work:Rest Rep Rest Set Rest Split SplitWorkout Workout Factor Interval Ratio Interval Interval

Order W-out volume (mins) (mins) (mins)

200m 400m5 1200m Aus Pursuit 5:34 0:55 1:51

1 x 3 x 600m 0.98 2:12 1:1 2:12 4:00 0:44 1:281 x 4 x 300m 0.91 1:01 1:1 1:01 0:40

4200m

6 Newtons (same work time, decreasing rest time) Rep restart times4 x 5 x 200m 0.95 0:42 decreasing 45/35/25/15 2:00 Set 1 Set 2 Set 3

4000m (secs) 1:30 1:20 1:10

200m7 Knockouts (run at one second + 400m time at 1600m race pace)

1 x 10 x 400m 0:01 1:31 ≈1:1 90 secs 0:454000m 1:30

200m8 2 x 4 x 400m 1:30 1:0.5 0:45 3:00 0:45



3200mCompare Workout 8 to Workout 1 - note your improvement



Set 41:00

Muscular Fitness - Basic Calisthenics Set / Rep / Work:Rest Guidance as of 16 Dec 05


Conduct primary (pull-up, sit-up, push-up) calisthenic exercises using the basic cal set system:

Steps

then 33% of 45 is 15, workout is 3 sets of 15 reps per set

3 - Rest between sets is on the minute cycle, i.e., perform the first set of reps, rest for the remainder of one minute, then start the next set at the 60 second cumulative time mark, and start the third set at the cumulative 120 second mark

Introductory Level (Set x Rep = 1.0 Volume)Sets % Max Reps Work + Rest Time

3 33% Minute Cycle

4 25% Minute Cycle

5 20% Minute Cycle

Advanced Level (Set x Rep = 1.20-1.25 Volume)Sets % Max Reps Work+ Rest Time

3 40% Minute Cycle

4 30% Minute Cycle

5 25% Minute Cycle

1 - Select a set x rep from the list; e.g., 3 sets x 33% of max reps

2 - Determine number of reps per set by taking % of your current one set maximum;

Muscular Fitness - Basic Calisthenics Set / Rep / Work:Rest Guidance as of 16 Dec 05


Conduct primary (pull-up, sit-up, push-up) calisthenic exercises using the basic cal set system:

then 33% of 45 is 15, workout is 3 sets of 15 reps per set

3 - Rest between sets is on the minute cycle, i.e., perform the first set of reps, rest for the remainder of one minute, then start the next set at the 60 second cumulative time mark, and start the third set at the cumulative 120 second mark

Ensure rest periods between sets are consistent

Advanced Level (Set x Rep = 1.20-1.25 Volume)Ensure rest periods between sets are consistent

, 3 sets x 33% of max reps

2 - Determine number of reps per set by taking % of your current one set maximum; e.g., if one's sit-up max = 45 reps

Body Weights 135 lb -165 lb Resistance Training Strength Learning Phase


Resistance Load Body Weight

Exercise (%BWt) 135 140 142.5 145 147.5 150 152.5 155 157.5 160 162.5 165

1 Flat Bench 70% 95 98 100 102 103 105 107 109 110 112 114 115

2 Seated Row 75% 101 105 107 109 111 113 114 116 118 120 122 124

3 Tri Push Down 35% 47 49 50 51 52 53 53 54 55 56 57 58

4 Lat Pulldowns 75% 101 105 107 109 111 113 114 116 118 120 122 124

5 Incline Abd 10% 14 14 14 15 15 15 15 16 16 16 16 17

6 Deadlift 80% 108 112 114 116 118 120 122 124 126 128 130 132

7 Lat Raise 7% 9 10 10 10 10 11 11 11 11 11 11 12

8 Straight Curl 35% 47 49 50 51 52 53 53 54 55 56 57 58

9 Back Squat 75% 101 105 107 109 111 113 114 116 118 120 122 124

10 Push Press 40% 54 56 57 58 59 60 61 62 63 64 65 66

11 Leg Ext 65% 88 91 93 94 96 98 99 101 102 104 106 107

12 Leg Curl 45% 61 63 64 65 66 68 69 70 71 72 73 74

Body Weights 135 lb -165 lb Resistance Training Strength Learning Phase


Variables: Sets Reps W:R Load Rest Activity Rest btw Stations2-3 10-12 1 min system %Body Weight Passive 1 minute

Body Wt 167.5 lb - 195 lb Resistance Training Strength Learning Phase



Exercise (%BWt) 167.5 170 172.5 175 177.5 180 182.5 185 187.5 190 192.5 195

1 Flat Bench 70% 117 119 121 122 124 126 128 130 131 133 135 137

2 Seated Row 75% 126 128 129 131 133 135 137 139 141 143 144 146

3 Tri Push Down 35% 59 59 60 61 62 63 64 65 66 67 67 68

4 Lat Pulldowns 75% 126 128 129 131 133 135 137 139 141 143 144 146

5 Incline Abd 10% 17 17 17 18 18 18 18 19 19 19 19 20

6 Deadlift 80% 134 136 138 140 142 144 146 148 150 152 154 156

7 Lat Raise 7% 12 12 12 12 12 13 13 13 13 13 13 14

8 Straight Curl 35% 59 59 60 61 62 63 64 65 66 67 67 68

9 Back Squat 75% 126 128 129 131 133 135 137 139 141 143 144 146

10 Push Press 40% 67 68 69 70 71 72 73 74 75 76 77 78

11 Leg Ext 65% 109 111 112 114 115 117 119 120 122 124 125 127

12 Leg Curl 45% 75 77 78 79 80 81 82 83 84 86 87 88







Exercise (%BWt) 197.5 200 202.5 205 207.5 210 212.5 215 217.5 220 222.5 270

1 Flat Bench 70% 138 140 142 144 145 147 149 151 152 154 156 189

2 Seated Row 70% 138 140 142 144 145 147 149 151 152 154 156 189

3 Tri Push Down 70% 138 140 142 144 145 147 149 151 152 154 156 189

4 Lat Pulldowns 75% 148 150 152 154 156 158 159 161 163 165 167 203

5 Incline Abd 10% 20 20 20 21 21 21 21 22 22 22 22 27

6 Deadlift 80% 158 160 162 164 166 168 170 172 174 176 178 216

7 Lat Raise 8% 16 16 16 16 17 17 17 17 17 18 18 22

8 Straight Curl 35% 69 70 71 72 73 74 74 75 76 77 78 95

9 Back Squat 70% 138 140 142 144 145 147 149 151 152 154 156 189

10 Push Press 50% 99 100 101 103 104 105 106 108 109 110 111 135

11 Leg Ext 65% 128 130 132 133 135 137 138 140 141 143 145 176

12 Leg Curl 45% 89 90 91 92 93 95 96 97 98 99 100 122




Body Wt 135 lb -165 lb Resistance Training Endurance Phase



Exercise (%BWt) 135 140 142.5 145 147.5 150 152.5 155 157.5 160 162.5 165

1 Flat Bench 63% 85 88 90 91 93 95 96 98 99 101 102 104

2 Seated Row 68% 91 95 96 98 100 101 103 105 106 108 110 111

3 Tri Push Down 32% 43 44 45 46 46 47 48 49 50 50 51 52

4 Lat Pulldowns 68% 91 95 96 98 100 101 103 105 106 108 110 111

5 Incline Abd 9% 12 13 13 13 13 14 14 14 14 14 15 15

6 Deadlift 72% 97 101 103 104 106 108 110 112 113 115 117 119

7 Lat Raise 6% 9 9 9 9 9 9 10 10 10 10 10 10

8 Straight Curl 32% 43 44 45 46 46 47 48 49 50 50 51 52

9 Back Squat 68% 91 95 96 98 100 101 103 105 106 108 110 111

10 Push Press 36% 49 50 51 52 53 54 55 56 57 58 59 59

11 Leg Ext 59% 79 82 83 85 86 88 89 91 92 94 95 97

12 Leg Curl 41% 55 57 58 59 60 61 62 63 64 65 66 67

Body Wt 135 lb -165 lb Resistance Training Endurance Phase


Variables: Sets Reps W:R Load Rest Activity Rest btw Stations2-3 17-20 1 min system %Body Weight Passive 1 minute (FB,DL,BS 12-15 reps)

Body Wt 167.5 lb - 195 lb Resistance Training Endurance Phase



Exercise (%BWt) 167.5 170 172.5 175 177.5 180 182.5 185 187.5 190 192.5 195

1 Flat Bench 63% 106 107 109 110 112 113 115 117 118 120 121 123

2 Seated Row 68% 113 115 116 118 120 122 123 125 127 128 130 132

3 Tri Push Down 32% 53 54 54 55 56 57 57 58 59 60 61 61

4 Lat Pulldowns 68% 113 115 116 118 120 122 123 125 127 128 130 132

5 Incline Abd 9% 15 15 16 16 16 16 16 17 17 17 17 18

6 Deadlift 72% 121 122 124 126 128 130 131 133 135 137 139 140

7 Lat Raise 6% 11 11 11 11 11 11 11 12 12 12 12 12

8 Straight Curl 32% 53 54 54 55 56 57 57 58 59 60 61 61

9 Back Squat 68% 113 115 116 118 120 122 123 125 127 128 130 132

10 Push Press 36% 60 61 62 63 64 65 66 67 68 68 69 70

11 Leg Ext 59% 98 99 101 102 104 105 107 108 110 111 113 114

12 Leg Curl 41% 68 69 70 71 72 73 74 75 76 77 78 79







Exercise (%BWt) 197.5 200 202.5 205 207.5 210 212.5 215 217.5 220 222.5 225

1 Flat Bench 63% 124 126 128 129 131 132 134 135 137 139 140 142

2 Seated Row 68% 133 135 137 138 140 142 143 145 147 149 150 152

3 Tri Push Down 32% 62 63 64 65 65 66 67 68 69 69 70 71

4 Lat Pulldowns 68% 133 135 137 138 140 142 143 145 147 149 150 152

5 Incline Abd 9% 18 18 18 18 19 19 19 19 20 20 20 20

6 Deadlift 72% 142 144 146 148 149 151 153 155 157 158 160 162

7 Lat Raise 6% 12 13 13 13 13 13 13 14 14 14 14 14

8 Straight Curl 32% 62 63 64 65 65 66 67 68 69 69 70 71

9 Back Squat 68% 133 135 137 138 140 142 143 145 147 149 150 152

10 Push Press 36% 71 72 73 74 75 76 77 77 78 79 80 81

11 Leg Ext 59% 116 117 118 120 121 123 124 126 127 129 130 132

12 Leg Curl 41% 80 81 82 83 84 85 86 87 88 89 90 91




Muscular Fitness - Exercise Inventory as of 16 Dec 05


Resistance Trng Upper Core Lower WholeChest Fly Ab Crunch Leg Press Clean

Chest (bench) Press Trunk Rotator Leg (knee) Extension Clean & JerkLat Pull Down Back Extension Leg (knee curl) Flexion Squat, back

Shoulder (overhead) Press Hip Flexion Squat, frontSeated or Erect Row Hip Extension Squat, overhead

Bi-directional bent-arm flys Hip Abduction Thrusters(shoulder horizontal flex and ext) Hip Adduction Snatch

Arm (bicep) Curls Calf (heel) RaiseTricep Flexion / Dips Gluteus Work

Rotator Cuff Dorsi FlexionLateral Raise

Calisthenics Upper Core Lower WholePull-up Crunch Squats Squat ThrustPush-up Sit-up Lunges Mt Climber

Arm Rotations X-Knee Crunch (feet on wall) Iron Mikes 6/8 Ct Body BuilderPull-ups with partner Flutter Kicks Jumping Jacks

Push-ups, raised (box, wall) Hanging Leg Raise Burpees(knees to elbows)

V Raise / + with alt legWindshield Wipers

Medicine Ball Upper Core Lower Whole2 Arm Putt Basic Rotation Close Mule Kick Thruster w ball1 Arm Putt Basic Rotation Dx Squat Push Press Overhead TossLog Throw Sit-up and Throw c jump, toss, 1/4 turn2 Arm Over 2 Arm Trunk Push1 Arm Over Rotation Dx c cross-over1 Arm Under

Wood ChopperThrow from knees to Pop-up

Muscular Fitness Training: Resistance Trng, Cals, Devices (med balls, ropes, object carries), Plyometrics, and Operational-Functional MF (multi-joint, multi-task activities). Not an all-inclusive inventory



Plyometrics Lower WholeBox jumps Squat Jumps

Double JumpsSide to Side Jumps

Medicine Ball Jumps

Rope Work Upper WholeStandard Rope Climb Tug-O-War

Hands onlyNegatives

Repeats (10', 15', 20')

Field Activities Rescue DragsSled Work

Buddy Carry

Flexibility kinetic chain: low back, hip, hamstrings (3), quad, calf-gastroc/soleus / ITB (2), shin, shin exag



Medicine Ball Jumps

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Interval Sheet