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Level III Strength & Cardio-Respiratory Training Weeks 1-12

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Week # STRENGTH TRAINING CARDIO-RESPIRATORY CORE TRAINING
1 Squats, Push-up, Body Row  8-10 reps, 3 sets 20-30 minutes 75-85% MHR or RPE 7-8 Prone Marching 10 reps @ 5 sec holds
2 3 days per week for Weeks 1-4 4 day per week     Weeks 1-4 Lateral Plank Progression 10 reps @ 5 sec
3     Single Leg Bridge 5 reps @ 5 sec each side
4     Weeks 1-4
5 Squats, Push-up, Body Row  10-12 reps, 3-4 sets 24-32 minutes of 3 minutes 70% MHR Prone Abduction 5 reps @ 5 sec hold /side
6 3 days per week for Weeks 5-8 or RPE 7 and 1 minute 80% MHR or Elevated Lat. Plank Prog. 5 reps @ 5 sec
7   RPE 8  (6-8 sets of 3 min. at 70% / 1 min Single Leg Bridge 10 reps @ 5 sec each side
8   at 80%       Weeks 5-8 Weeks 5-8
9 Squats, Push-up, Body Row  12-15 reps, 4 sets 32-40 minutes of 3 minutes 70% MHR Prone Abduction 10 reps @ 5 sec hold /side
10 3 days per week for Weeks 9-12 or RPE 7 and 2 minute 80% MHR or Elevated Lat. Plank Prog. 10 reps @ 5 sec
11   RPE 8  (8-10 sets of 3 min. at 70% / 2 min Elevated SL Bridge 10 reps @ 5 sec / side
12   at 80%       Weeks 9-12 Weeks 9-12

Level III Strength & Cardio-Respiratory Training Weeks 1 - 12 

A. The Level III Strength Training portion recommends  doing two to three sets, 3-4 times each week as the weeks progress. See the details for sets, reps, and the progressions of each exercise on the attached spread sheet located on the next page.


B.
Cardio-Respiratory Standards for Level III

1. Level III Week 1 -4  assuming these individuals can handle 20-30 minutes of sustained locomotion of the MODE of their choice (see below*).We are recommending a heart rate of 75-85% max HR or an RPE of 7-8 (Hard, must push self) 4 days a week for the first 4 weeks of the 12 week program.

***The most common MODE will probably be walking but any appropriate gait or locomotion is acceptable (swimming, bicycling, water jogging, rowing, elliptical, stairs, stair climber etc.)

Starting week 5 we are recommending the addition of two interval training sessions each week and two  of the week 1-4 sustained 20-30 minutes at 75-85%. The interval recommendations are as follows:


2. Level III Interval Set Recommendation Weeks 5-8

After you have warmed-up sufficiently for 5-10 minutes (breathing fully ,lightly sweating) perform 6-8 sets (24-32 minutes) of 3 minutes at 70% max HR and 1 minute getting your heart rate up to approximately 80% max HR. Your RPE should go from a “somewhat hard (70%) to “hard, must push self at the end of the minute. Then you will repeat with 3 minutes at 70% (where your heart rate and breathing should come back down somewhat before you rev it up again for the next 1 minute work interval.

Do a walking cool down afterwards for 5-10 minutes or until your heart rate is under 100 bpm before stretching.


3.   Level III Interval Set Recommendation Weeks  8-12

After you have warmed-up sufficiently for 5-10 minutes (lightly sweating) perform 8-10 sets (32-40 minutes) of 3 minutes at 70% max HR and then 2 minutes getting your heart rate to approximately 80% max HR. Your RPE should go from a “somewhat hard (70%) to RPE 8 “hard, must push self) at the end of two minutes.

Then you will repeat with 3 minutes at 70% (where your heart rate and breathing should come back down somewhat  before you rev it up again for the next two minutes “on”.

Do a walking cool down for 5-10 minutes before stretching.


C. Strength Fitness Goal Standards for leaving Level III

1.
40-50 Body Weight Squats in 1 minute (to parallel thigh).

2. Military Push-up (chest to the floor, maintaining a flat back and neutral neck) Men to perform 20 repetitions, women 10 repetitions.

3.
Body Rows - performed either on a horizontal bar or suspended by (a towel, rope, nylon webbing etc.) at a height approximately waist height with straight legs (men feet ELEVATED) (women straight legs). Touching the breast to the bar or wrists to the ribs as demonstrated. Men to perform 5 repetitions with  ELEVATED STRAIGHT LEGS, Women perform  10 repetitions with straight legs.

4.
Maintain a Prone Plank position for 1:30 minutes, maintaining a flat back and neutral neck as demonstrated.

5. Maintain a Straight Leg Lateral Plank for :30 seconds  on each side, maintaining proper alignment with hips elevated and in line with the thighs and torso.

6. Maintain a Single Leg Supine Bridge for :30 seconds on each side with proper form (hips elevated, back straight) for the duration of the test.


Aerobic goal for leaving Level  III – Be able to maintain a continuous heart rate of 75-80%% max HR for 40-50 minutes OR a personally selected test protocol i.e. a 5K run, 1500m swim, bike time trial 5-8 miles maintaining 75-80% max HR  RPE of 7 which should feel “Very hard, must push self .