Home' Army News : September 16th 2010 Contents Call us on 1300 738 601
Fleet Network Pty Ltd D/L No. 20462
*To qualify for this offer you must mention this advert to Fleet Network, prior to completion of your initial contract.
The offer is subject to Fleet Network's terms and conditions. Check our website for details.
Mention you saw this flyer prior to completing your initial contract and we'll give
you a choice of either a Free Nav Man C40 Portable GPS or a Teac Portable DVD
Player with 7" Screen when your new vehicle is delivered.
Save now by salary sacrificing your next vehicle.
Army September 16, 2010
up for PT
PACK load-carriage activities
can be conducted as part of
your military vocation or on
a hiking vacation.
Either way, heavy load carriage --
just like lifting heavy weights or run-
ning -- can lead to injury if you have
n ot taken the time to prepare your
body for the demands you will place
Poor preparation for load carriage
can lead to blisters (which, believe it
or not, can be fatal), stress fractures,
spinal injury, nervous system inju-
ries to the arm and thighs as well as
common muscle strains and ligament
To prepare for load-carriage activi-
ties and minimise the risk of injuries,
the structures of the body need con-
ditioning, as does the ability of the
body to supply energy to the working
Further, to condition the body cor-
rectly you need to appreciate that load
carriage is more than just load weight:
speed of march, distance or duration of
march, and the terrain (grade and com-
position) all bear consideration.
When designing conditioning pro-
grams, the most commonly used fit-
ness industry approach is the frequen-
cy of training, intensity of training,
time or duration of session and type of
training (or FITT).
Following this approach the rec-
ommended conditioning dose for load
carriage improvement would be as fol-
Research suggests that the optimal
training regime for load carriage is at
least two sessions per month and as
often as once a week, depending on
session intensity and length.
Gradually increase load carriage
context (load weight, speed, terrain)
to meet your requirement. If you have
no specific requirements then adopt
a maintenance training program with
sufficient intensity to elicit a training
response similar to that recommended
by Fitness Australia for maintaining
cardio respiratory health.
As with intensity, the duration of
your session should again gradually
increase to meet your requirements.
For maintenance, a minimum of 30
minutes is recommended. It is impor-
tant that you avoid increasing your
training duration at the same time as
increasing your training intensity (load
weight, speed, etc).
Type of training
Load-carriage training is undoubt-
edly the best way of improving load-
carriage performance. With this in
mind, however, it does place strain
on the body, and separate training is
recommended to increase performance
Activities that train the aerobic
system, like running, swimming and
cycling, can help make your energy
systems more efficient. Likewise,
weight training, conditioning the legs,
trunk and upper body, can strengthen
the muscles and tendons, increasing
joint protection and increasing muscle
efficiency when carrying load.
Finally it is important that your
load-carriage training progresses to
meet your environmental conditions.
Consider the temperatures and humid-
ity you will be carrying the loads in, as
well as the type of clothing you will be
Just like playing sport, running a
race or lifting weights, to minimise
your chance of injury you must gradu-
ally and progressively condition your
body to withstand the stresses that will
be placed on it.
LOAD MASTERED: Training for heavy load carriage, as well as doing complementary strength and cardio
training, will improve your performance and reduce your risk of injury in the field.
Photo by Sgt Neil Ruskin
Pack carrying has its fitness advantages but
needs careful planning, Lt Rob Orr reports.
Links Archive September 2nd 2010 September 30th 2010 Navigation Previous Page Next Page