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MANY people assume
service members are
peak humans ready to act
when called on to defend
their country with swift and endless
power and strength.
If only it were that simple.
Yes, we can go a long way
towards fulfilling that image -- but
it's not going to come out of a
health-food aisle, via an infomer-
cial or from the simple act of put-
ting on a uniform.
It's going to take sustained hard,
Be task specific
Exercises that don't relate to a
task can waste your time, and may
be harmful and dangerous. More
than that, when you're humping a
pack up hill and down dale over
undulating terrain, some regular
training isn't going to be of a lot
Rest and the luxury of knowing
how much longer or further are often
not available to military personnel on
So what may work best for military
members? Try cross-training, weighted
repetitions and cardiovascular efforts.
Circuits, boxing, mixed martial
arts or even resistance training that
incorporates very little rest between
activities can achieve multidimen-
sional functionality and greater total
Explore cross-training combinations,
such as hill efforts after a rear lunge or
weighted squat set, or multi-complex
upper body movements and row sprints.
Cross-training works on cardio-
vascular and muscular strength plus
endurance, and allows you to combine
a high and continuous heart rate with
Reduce your rest
Cutting back on rest between
sets, combining cardio efforts during
resistance, and performing dynamic
strength and powerful movements dur-
ing longer periods will achieve realism
To know where to stop and rest can
be undefined in our line of work, and
therefore shouldn't be respected.
By preparing for the unknown
endurance and strength requirements
of the real world, soldiers can
improve their ability to handle
any physical challenges they
Take your time
Relate your training and reap
the benefits of increasing perfor-
mance currency to what it is you
would like to be good at.
Recognise you're not
unbreakable, so don't expect
great physical capabilities
And remember: looking
good doesn't overcome getting
beaten. Train for success first through-
out all athletic or military performance
applications, and let the favoured mir-
ror image catch up.
If in doubt with technique or physi-
cal progression, ask a physical training
instructor for advice.
Cpl Dean Cook is a PTI based at Russell
Offices in Canberra. He is also the
Australian 100km running champion.
Mixing it up
Cross-training is the best way for ADF members who want to put the
business into exercising, says Cpl Dean Cook.
Rowing -- five minutes.
Max push ups.
Rapid punching -- three minutes.
Max rear lunge.
Sting bike (resistance wheel) -- five minutes.
Complete this cycle for five to 10 sets. Rest
Train hard: Performing
a range of exercises
with minimal rest is a
good way to develop
Army February 17, 2011
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