Tag: <span>training</span>

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Ori Hofmekler is a well-known fitness expert, former Penthouse columnist and no stranger to controversy. His ideas about training run so contradictory to most of what you see in the fitness magazines that most people either say, “the guy’s a fucking genius,” or “he’s a complete dumbass who doesn’t know what he’s talking about.” Love him or hate him, one thing that Ori got right is his concept about the development of super hybrid muscle. In fact, his Controlled Fatigue Training program is really one of the very first hybrid muscle training programs ever put together. Hybrid muscle training develops super hybrid muscles and developing super hybrid muscle is of course you know, the goal of the Lean Hybrid Muscle training program.

Lean Hybrid Muscle is inspired in part by ancient warrior cultures like the Spartans, the Gladiators, the Vikings and others. Ori’s concepts are also inspired by these warrior cultures. His interest arose from his formative military experiences, which prompted a life interest in survival science and the ways of the warriors. Ori began researching ancient cultures and based on what he learned, became convinced that ancient warrior cultures like the Spartans, the Gladiators and the Vikings were so successful because they had developed a great deal of super hybrid muscle.

Normal muscle fibers are generally either built for strength or endurance with not a lot crossover-at least not in modern man. Ancient warriors though, not only had great strength, but they had a hell of a lot of endurance too. They were like that because the way they trained forced them to develop super hybrid muscle, which is muscle that has essentially been reconfigured, adding mitochondrial density, resulting in a bigger stronger muscle with more endurance capacity.

Ori says that Controlled Fatigue Training builds super hybrid muscle by triggering our body’s survival factors. Survival factors are what keep us alive-there’s a lot of them but they include strength, power, speed and endurance. The survival factors are also what trigger the “fight or flight” response-meaning that you’re either ready to seriously kick some ass or you’re going to haul-ass for the hills with your tail between your legs. The ancient Spartans, Gladiators, Vikings and others, were able to choose “fight” not “flight” because they had developed super hybrid muscle. Their muscles were capable of generating and sustaining strength for extended periods.

Controlled Fatigue Training (CFT) seeks to mimic the same responses in our modern bodies and in the process, prompting the development of super hybrid muscle. Controlled Fatigue Training is built on a methodical combination of strength speed and endurance together-very much like the Lean Hybrid Muscle training program. But CFT isn’t just another training program-it’s tough. Really tough. So tough that I’d say that at least nine out ten guys who start training the CFT way, don’t have the balls to stick with it for more than a couple weeks-if that. CFT requires you to repeatedly shock your body by doing really intense exercises that incorporate strength, speed and velocity to maximize the body’s capacity to resist fatigue and stress.

According to Ori, “the core concept of controlled fatigue training is to gradually train the body to resist fatigue and sustain strength during a prolonged intense physical stress. That way one could handle higher volume of intense exercise and thereby be able to gain strength, speed, and velocity with an improved muscle/ fat composition.”

The overall CFT workouts incorporate three components: 1) pre-fatigue exercises; 2) core exercises; and 3) post-fatigue exercises. One example of a CFT exercise would be riding a stationary exercise bike on a high level (at least level 10 or above) at a fast pace while simultaneously doing alternating dumbbell raises. Or you might find yourself doing a series of rapid sprints while carry dumbbells and when finished, launching immediately into weighted walking lunges just before doing five sets of dead-lifts. The sets are performed sequentially, with little or no rest between sets. You can rest for no more than one minute between exercises.

So you can see the similarities between Controlled Fatigue Training and Lean Hybrid Muscle Training. Both programs have as a core concept, the idea that when it comes to weight training, if you want to see real results, then moderation is for pussies. You’ve got to push yourself to your limits and beyond. The repeated intense, brutal onset of physical stress brought on by training programs like CFT and Lean Hybrid Muscle forces our bodies to adapt by increasing their capacity to utilize fuel and resist fatigue-switching the body into “survival mode.” Once these triggers have been activated, it stimulates a profound anabolic effect that enables us to survive in times of high physical stress or danger by increasing our strength, speed and velocity while maintaining optimum body composition ratios.

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Source by Mike Westerdal

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Strength training dominates most athletes’ fitness and conditioning programs through out the year. In particular, volleyball players are well-known to have one of the highest levels of strength training dedication. These elite athletes realize the benefits of a proper periodized strength training program.

Volleyball pushes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, power hitting and intense serves. The position rotation in volleyball signifies the definite need for comprehensive players. Being a great blocker is a huge plus, but volleyball thrives off of all-around spectacular athletes. Strength training is a massive component to any elite athlete.

Strength training for volleyball requires the knowledge of periodization. Periodization means changing one or more variables within your strength training program on a regular and consistent basis. These variables can include the exercise, the frequency of lifting, the intensity of lifting, or the method of lifting.

Volleyball players, as well as most other athletes, work on a yearly periodization schedule. They break their year down into 4 distinct segments or cycles. Each new segment means they should change their strength training program to match that cycle’s goals.

The four segments can be broken down into the off-season, the pre-season, the in-season, and the post-season. Each season has unique goals and a unique strength training program. Athletes allow time for resting, building strength and building sport specific functions before the start of the official game season.

The off-season’s goal is to build power and strength. The off-season utilizes power exercises and higher weights to increase muscle size and strength. Typically, the strength training program is most intense during the off-season. Athletes invest a lot of time to their basic fitness foundation.

The pre-season focuses on actual sport specific functions. Squatting, jumping, lateral stepping, hitting and spiking are all common volleyball movements. The pre-season volleyball strength training routine is less intense than the off-season. The goal is to maintain that strength and power, but to perfect sport specific movements. Most of the routine is dedicated to mock volleyball games and drills.

The in-season purely focuses on maintaining the off and pre-season’s goals. The off-season built power and the pre-season put that power to use. Athletes enjoy the fruits of their labor during the in-season. The spike that flies past the opponent’s head and drills into the floor is proof that strength training for volleyball works.

The post-season’s goals are about relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to heal after grueling months of high intensity workouts. These few weeks of rest and low intensity strength training and cardio bring the entire training year to a close. The post-season delivers a skilled and healed athlete to begin the off-season strength and power building again.

Off-season ~ Pre-season ~ In-season ~ Post-season ~ Repeat

Regardless of the season, a few things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Each exercise should be performed through a full ROM (range of motion), and each strength training routine should steer towards sport specific movements.

Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training delivers the edge that all athletes need to succeed. Periodization is necessary in all strength training programs. Volleyball and other sports have taught us the importance of a proper fitness routine based on specific goals.

Copyright 2005 strength-training-woman.com

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Source by Lynn VanDyke

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Basketball is a sport that favors people that are tall or can jump higher than the competition.  If you have ever wanted to learn how to jump higher in basketball to dunk this article is for you.

Before you can dunk you have to be able to jump high enough and this is the part of basketball training that you need to focus on.  Vertical jump training emphasizes building up strength in your legs along with speed. 

Jumping is a quick explosive movement and power is a result of strength and speed.  If you train properly, you can increase you jumping ability greatly in a very short period of time.

One exercise that is great for building strength is the squat.  When you squat you want to do it quicker than what you would normally see in the gym.  You are not training your muscles to go through movements slowly, rather you want to train them to develop fast twitch muscle fibers.

The speed training is done by doing exercises that are known as plyometrics.  When doing plyometric exercises you need to focus on the speed of each jump.  When doing reps you want your feet to be in contact with the ground for the shortest time possible in between each rep. 

Training only for speed or strength is what most people do and end up seeing very minimal gains after months of training.  You have to take your jump training seriously if you want to get real gains in your vertical leap ability.

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Source by Sarah Yogini

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When focusing on resistance training, and overall athletic performance for that matter, there are seven overriding principles that govern improvement. When training, try to keep these principles in mind when looking for improvement. Often people find that they reach performance ‘plateaus’, however if they review their program, they will find that they are most likely neglecting one or more of the following principles:

1. Principle of Overload

2. Principle of Progression

3. Principle of Specificity

4. Principle of Variation

5. Principle of Individuality

6. Principle of Diminishing Returns

7. Principle of Reversibility

Principle of Overload

This is one of the fundamental basics of resistance training. It basically means that if you want to get stronger or make the muscle grow, you need to work or ‘overload’ the muscle. When you overload the muscle, you are actually tearing the muscle tissue at a microscopic level. When this occurs, the body tries to over-compensate, anticipating that it needs to be done again. In doing so, more muscle tissue is laid down, causing muscle growth.

Principle of Progression

Again, this is one of the basic principles of weight training. This means that as you get stronger, it is no point continuing to lift the same weight – you need to ‘progress’ by lifting heavier weight, or pump out more repetitions. If the progression is too great, the weight will be too heavy to lift, however if there is no or little progression, there will be no performance improvement.

Principle of Specificity

The concept of specificity is that if you want to improve your performance in a certain area, train in that area. In other words, train how you play! If you want to improve athletic performance in basketball for example, there’s no use running laps around an oval – Do athletics based on basketball, such as suicide runs, ball drills etc. Resistance training is the same – if you want to improve your push-ups, do push-ups and exercises that mimic that movement.

Principle of Variation

Some people get confused that variation and specificity conflict each other. In fact, they absolutely do not! The idea of variation is that you mix up your training routine so your body doesn’t adapt too efficiently to what you’re trying to achieve. Again, using the push-up as an example, you can vary your push-up workout by changing it to incline or decline push-ups, putting a clap in the middle or moving your hand closer to make it a triceps push-up. Alternatively you can try a bench press – Biomechanically it’s nearly identical.

Principle of Individuality

The principle of Individuality covers the differences of people with the ‘X’ factor -and those athletic freaks who seem to get stronger just by looking at weights! More seriously, individuality acknowledges that all people train at different rates. This individuality can be influenced by age, gender, race, nutrition, genetic predisposition and sleep factors. This is why it is important people follow their individual training routine rather than copy what everyone else seems to be doing.

Principle of Diminishing Returns

The Principle of Diminishing Returns means that as someone gets fitter or stronger, it takes more effort to continue to get fitter or stronger. A beginner who is morbidly obese will lose a significant amount of weight when they begin, but as they lose more and more weight, it becomes more and more difficult to continue to lose the weight. Strength gains are the same. This is why world class athletes train for hours and hours every day to try and gain a 1-2% improvement!

Principle of Reversibility

This is the ‘move it or lose it’ rule. It means that exercise needs to be continued to maintain athletic and strength bases, or the results will be reversed. Generally speaking, the elderly are not as strong as when they were in their youth, partly because they are not as active as when they were young. It has been estimated that an athlete at bed-rest will lose approximately 10% of cardiovascular performance per week! This is why many sportspeople will maintain their strength and fitness in the off-season – It’s much easier to maintain fitness and strength than lose it and try to get it back.

These are the seven principles of resistance training. Try to remember these and take them into account when writing your next training program!

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Source by Shaun Ahearn

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Over the past few years, the recognition of procurement training has significantly increased. Current trends in the corporate world have enlarged the status of purchasing departments at most of the institutions. In order to survive in the growing competitive market with nonstop improvement on a daily basis, it is impossible for the organizations to just focus on cutting down on costs.

Procurement training is a very popular type of course that is being taken by students and professionals these days. The term also refers to purchasing or buying. This training also helps widen career prospects but it is vital to have a few additional skills too.

The more you save money, the more you gain; this is the motto of every corporate sector. This theory in turns builds immense pressure on the procurement department. However, the pressure is of ensuring superior quality products and services at a low price in order to receive or deliver maximum return.

The basic requirement for employees with this professional training has significantly increased over the years. An organization requires an efficient individual who is not only professionally qualified but also an individual who can provide a wide range of amenities and services to curtail business costs. Plainly, it is used to represent purchasing action on behalf of a business or organization. Given below are three different stages of this management process.

1. Basic Data Processing
2. Procurement analysis; and
3. Management

Basic Data Processing is an essential part of this learning process. There is an enormous majority of this learning course which is completed by utilizing computer software programs. It is available at the community and career institution level. The entire procedure is focused on a particular software program or general enough to be applied to the most commonly used products.

Procurement analysis is accessible through different prospects like professional academies, colleges and different institutions. It is used to determine where the company or institutions can save money or develop individual business procedure. Thus, the main concept used in this type of guidance ensures with data management, statistics, data cubes and many more. Most importantly, all these abilities are utilized for any other type of data management or analysis programs.

This management program incorporates both analysis and financial reporting. The program is required for a main position in a board which is typically a post graduate program or certificate. Basically, this one year program offers some extra business functions.

What Are the Useful Factors of Procurement Training?

Along with the other amenities, the course offers some particular management skills, moulding together recent and industry concepts which provide an advanced level skill set. It is a very crucial consideration for stake owners who are looking to capitalize on their investments. At the same time, they want to create a more efficient cash flow system when purchasing marketable items. There are some extra benefits of this advanced education.

1. A possible decline in the cost of materials and services from improved efficiency.
2. You can earn self-reliance from purchasing executives to contribute in considered objectives.
3. Superior interpersonal skills resulting in a great team work environment.
4. It helps increasing the potential to help other employees with self-leadership skills.
5. Helps in improving the relationship between a contractor and a supplier which is very important.
6. Sometimes, supervision is not the only answer for an expert as they know well how to perform their job.
7. Specialized experts can show better performance by making the most favorable and best utilization of the materials, equipment and other resources offered to them.

Nevertheless, in big organizations, the employees who are responsible for processing purchase requisitions or purchase orders are actually required to complete this program. Certainly, the procurement training is separated into three sections like internal procurement policy, finance obligations, as well as data quality. However, the policy is rather essential to avoid cost lawsuits and disputes.

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Source by Peter J Desilva

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The 8 Training Principles are research-based guidelines that can help you accelerate your training progress and optimize your results. Knowing how to apply these principles gives you an educated basis on which you can make informed decisions about designing your fitness or sports training program. The principles can also help you evaluate the merits of fitness equipment and personal training services.

All of the principles complement each other. For best results, they should be applied in concert throughout every phase of training.

1. Principle of Specificity suggests that your body will make adjustments according to the type of training you perform and in the very same muscles that you exercise. How you train determines what you get.

This principle guides you in designing your fitness training program. If your goal is to improve your overall level of fitness, you would devise a well-rounded program that builds both endurance and overall body strength. If you want to build the size of your biceps, you would increase weight loads on bicep curls and related exercises.

2. The Principle of Overload implies that you must continually increase training loads as your body adapts over time. Because your body builds and adjusts to your existing training regimen, you must gradually and systematically increase your work load for continued improvement.

A generally accepted guideline for weight training is to increase resistance not more than 10% per week. You can also use percentages of your maximum or estimated maximum level of performance and work out within a target training zone of about 60-85% of maximum. As your maximum performance improves, your training loads will increase, as well.

3. The Principle of Recovery assets that you must get adequate rest between workouts in order to recuperate. How much rest you need depends upon your training program, level of fitness, diet, and other factors.

Generally, if you perform a total body weight workout three days per week, rest at least 48 hours between sessions. You can perform cardio more frequently and on successive days of the week.

Over time, too little recovery can result in signs of overtraining. Excessively long periods of recovery time can result in a detraining effect.

4. The Principle of Reversibility refers to the loss of fitness that results after you stop training. In time, you will revert back to your pre-training condition. The biological principle of use and disuse underlies this principle. Simply stated, If you don’t use it, you lose it.

While adequate recovery time is essential, taking long breaks results in detraining effects that may be noticeable within a few weeks. Significant levels of fitness are lost over longer periods. Only about 10% of strength is lost 8 weeks after training stops, but 30-40% of endurance is lost in the same time period.

The Principle of Reversibility does not apply to skills. The effects of stopping practice of motor skills, such as weight training exercises and sport skills, are very different. Coordination appears to store in long-term motor memory and remains nearly perfect for decades. A skill once learned is never forgotten.

5. The Principle of Variation implies that you should consistently change aspects of your workouts. Training variations should always occur within ranges that are aligned with your training directions and goals. Varying exercises, sets, reps, intensity, volume, and duration, for example, prevents boredom and promotes more consistent improvement over time. A well-planned training program set up in phases offers built-in variety to workouts, and also prevents overtraining.

6. The Principle of Transfer suggests that workout activities can improve the performance of other skills with common elements, such as sport skills, work tasks, or other exercises. For example, performing explosive squats can improve the vertical jump due to their common movement qualities. But dead lifting would not transfer well to marathon swimming due to their very dissimilar movement qualities.

7. The Principle of Individualization suggests that fitness training programs should be adjusted for personal differences, such as abilities, skills, gender, experience, motivation, past injuries, and physical condition. While general principles and best practices are good guides, each person’s unique qualities must be part of the exercise equation. There is no one size fits all training program.

8. The Principle of Balance is a broad concept that operates at different levels of healthy living. It suggests that you must maintain the right mix of exercise, diet, and healthy behaviors. Falling out of balance may cause a variety of conditions (e.g., anemia, obesity) that affect health and fitness. In short, it suggests all things in moderation.

If you go to extremes to lose weight or build fitness too quickly, your body will soon respond. You could experience symptoms of overtraining until you achieve a healthy training balance that works for you.

For fitness training, balance also applies to muscles. If opposing muscles (e.g., hamstrings and quadriceps in the upper legs) are not strengthened in the right proportions, injuries can result. Muscle imbalances also contribute to tendinitis and postural deviations.

Keep these 8 Training Principles in mind as you design and carry out your fitness training program. They can help you make wise exercise decisions so you can achieve your goals more quickly with less wasted effort.

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Source by Denise K. Wood, Ed.D.

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You’ve finally gotten that Beagle puppy you’ve been wanting. Now what? When does the training begin? Many Beagle owners start training at the wrong time. Some might start too early when the puppy isn’t quite ready to hold his bladder and is far from being ready to learn basic commands or obedience. Beagles are often characterized as being stubborn to train. That’s partly because some people wait until adolescence to start their training which is much too late. This article is about the when and how of your early Beagle obedience training.

What’s the best age to bring your Beagle puppy home?

Please keep in mind that a Beagle puppy should not be taken from its mother and siblings before 8 weeks of age. Your Beagle will learn many of the basic aspects of their social standing in those first few formative weeks. Puppies removed too early will often have aggression issues and may even become biters or have other social issues. It is very important that you highly socialize your Beagle with people and other dogs while they are young and as they age. Under no circumstances should a Beagle not have interactions with other dogs or people before they reach 15 months of age.

When should you begin housebreaking?

House breaking should not begin until your Beagle is between 10 and 12 weeks of age and only after your puppy has been acclimated to your home. He needs to be old enough to have the physical capability of holding it. Most trainers will tell you that crate training is the best method of house breaking your Beagle. Don’t let your human emotions make you think of a crate training as caging your Beagle. Beagles, like all other dogs, are a den type of animal and they come to regard their crate as a den; a safe place of his own where he will make a nest. Another nice thing about crate training is that it lessens the possibility of your Beagle suffering from separation anxiety. For instructions on crate training click on the link to my website below my name.

When is the best time to start basic obedience training?

Basic obedience training includes simple commands such as sit, stay, lie down, roll over, fetch, etc. This type of training should begin between the ages of 3 and 6 months. Start with the easy ones like sit and work your way up from there. This is also a good time for leash training your Beagle. Beagles are easily distracted while out walking so check out my website for good instructions on leash training your Beagle. You can train your Beagle at home or more preferably you both can take an obedience class. You can usually locate one through a local kennel club or even a local community college. Believe it or not, the human has more to learn than the Beagle when it comes to teaching him to heel and other obedience tasks. The basics are very easy and with the correct approach they can be taught in just a few days. To make the process even easier you may want to consider clicker training. Clicker training is a style of training where you first teach your Beagle that a click is equal to a reward. This can actually be done very quickly, in a matter of minutes. Once he thinks of the click as a reward the training process will be sped up drastically. Check my website for more information on this. The link is below my name.

By teaching your Beagle when he is young you instill into him that your role is that of pack leader. This is very important for a good long term relationship and a well behaved Beagle.

What comes next?

After your Beagle has completed his basic obedience training, you have a lot of time to train him in other ways. The old adage that you can’t teach an old dog new tricks is totally false when it comes to Beagles. Usually the basics are enough for most Beagle owners but other people want to go further with more complex tricks. Beagles are very adept when it comes to agility training. Agility is a sport where dogs are timed as they run through a variety of obstacles and Beagles are one of the favorite dogs for this. Check with your local kennel club to see if there are any agility clubs in your area.

One thing you won’t have to train your Beagle to do is to sniff out game animals such as rabbits. They are scent hounds and have been bred to do this naturally and that is why so many people use Beagles when they hunt. Not only do they have an incredible sense of smell but they also have a remarkable howl to keep in touch with the hunter and communicate their location and what is happening on the hunt.

If you decide to take your Beagle beyond the basics make sure that he is old enough to handle the physical stress. He should be fully developed before you have him jumping, sprinting, or diving.

For more information on training your Beagle be sure to visit my web site below. It not only contains information on obedience training but also how to handle problems such as aggression, biting, chewing, barking, etc.

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Source by Clayton James

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Many organizations struggle with how to tell if their teams are effective. Others who are just starting teams or have had working teams for some time wonder what type of new or follow-up training they should provide to the teams in order ensure effectiveness. Both needs can be met by developing a method of evaluating the teams.

Each team should participate separately in the evaluation process and it would be best if the individual member’s participation is anonymous so members do not feel pressured to rank everything as going well. Anonymity will aid honesty in the process. A process without honesty will not yield valuable information nor help lead to the desired results.

The easiest and quickest method for individual evaluations is a form-based survey. A standard form will provide a way to continually monitor the team needs on a quarterly basis. A good standard evaluation will also make it easier to compare teams since all teams will be measured in the same way for training purposes. A good team evaluation form will ask questions about team roles, meetings, and group performance with numbered rankings to determine training needs. An example ranking could be 1 for team always does this, 2 for often does, 3 for sometimes, 4 for occasionally does, and 5 for never does this. For individual team growth, the evaluation form may also include space for questions specific to the type of team, such as project completion issues or work team attitudes and behavior.

Asking questions about the team and assigning ranks will help to determine if additional training is needed. If the example ranks above are used, then where the team ranks a question at a very high number, this would indicate a need for immediate training in this area. If the rankings are very low numbers, then additional training may not be needed or can wait until the team decides it is needed. For a middle ranking, the team does need some training, but the need is not as immediate unless the ranking changes.

What type of training is necessary based on evaluation rankings? If the ranks were associated with roles, training to offer can include soft skills like leadership, methods for encouraging participation, conflict resolution, time management, team stages and roles, communication, giving and receiving performance feedback., interpersonal skills, personality differences, diversity, or education on empowerment with authority and accountability. Technical skills that may be required for specific members doing certain roles include taking minutes or writing progress reports, computer applications, organization, quality and statistics. For meetings, the higher rank should indicate the team needs training in holding effective meetings, decision-making, or techniques for idea generation and problem solving.

Questions related to group performance could indicate a need for a facilitated process to aid in developing group purpose or mission statement and goal-setting. Or training in time management, project planning/management and possibly detailed instruction on procedures, process flow analysis, or policy may be required. If specific team category questions were added, the resulting numbers for those questions will determine the specialized training necessary. For example an Information Technology project team may need project management training or some members may need training on a specific computer language or application. Whereas a team of change agents or a problem solving team may need change management, customer service, domain analysis, or problem solving techniques.

After the training has been taken by the team members and after a few months have passed. Re-evaluate the team to determine if the training is being effectively used or if a refresher is needed. Keeping team performance evaluated and the members trained are keys to successfulness and effectiveness of teams in an organization.

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Source by Shirley Lee

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You should begin your weight training program with both short and long-term goals. Identifying goals is an important means of maintaining interest and enthusiasm for weight training. A key point is to establish realistic short-term goals that can be reached in the first several weeks of training. Reaching these goals provides the motivation needed to continue training.

Developing an Individualized Exercise Prescription

The exercise prescription for strength training has three stages: the starter phase, the slow progression phase, and the maintenance phase.

Starter Phase

The primary objective of the starter phase is to build strength gradually without developing undue muscular soreness or injury. This can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, and only 2 sets per exercise. The recommended frequency of training during this phase is twice per week. The duration of this phase varies from 1 to 3 weeks, depending on your initial strength fitness level. A sedentary person might spend 3 weeks in the starter phase, whereas a relatively well-trained person may only spend 1 to 2 weeks.

Slow Progression Phase

This phase may last 4 to 20 weeks depending on your initial strength level and your long-term strength goal. The transit ion from the starter phase to the slow progression phase involves three changes in the exercise prescription: increasing the frequency of training from 2 to 3 days per week; an increase in the amount of weight lifted and a decrease in the number of repetitions; and an increase in the number of sets performed from 2 to 3 sets.

The objective of the slow progression phase is to gradually increase muscular strength until you reach your desired level. After reaching your strength goal, your long-term objective becomes to maintain this level of strength by entering the maintenance phase of the strength training exercise prescription.

Maintenance Phase

After reaching your strength goals, the problem now becomes, how do I maintain this strength level? The bad news is that maintaining strength will require a lifelong weight training effort. Strength is lost if you do not continue to exercise. The good news is that the effort required to maintain muscular strength is less than the initial effort needed to gain strength. Research has shown that as little as one workout per week is required to maintain strength.

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Source by Pinvalee Prapa

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A common question that future soldiers ask is “What should I take with me to basic training”? It’s a topic that worries those who are shipping out to basic training and fear they will be in trouble for bringing contraband to base. To ease your doubts and frustration, I’ll explain what items you can take with you to boot camp.

Clothing

If you have read the official packing list on goarmy.com site, you would see that they require you to bring an extra set of clothes. To be honest, you will be issued new uniforms upon arriving to reception on the very first day and wear it till graduation day. However, it is advised that you take the clothes on your back and a comfortable pair of tennis shoes.

Documents

All you need is the certified original documents that you have given your recruiter. Those documents would be your birth certificate, social security card, certificates, identification card, marriage license, divorce decree, spouse and children documents and also have your direct deposit form. Either you or your recruiter will prepare your personal information into a manila folder so that you can give it to the reception battalion at BCT.

Technology

You can bring your electronic devices to boot camp such as an iPod, iPad, laptop, mp3 player and digital camera but expect those items to be locked away in storage. Only your cell phone is the authorized item to have and your drill sergeants will give them back from time to time when you earn privileges.

Miscellaneous

• Small backpack that has neutral colors.
• An inexpensive black wristwatch
• A calling card to place calls using the phone booth. Only if you decide to not bring you cell phone.
• An address book.
• Stationary supplies such as a notebook, pen, envelopes and also postal stamps.

Personal Hygiene

If you believe that you can easily get dirty or smelly during your trip. It is advised that you carry a miniature hygiene kit that is acceptable within airline policies. You’ll find that it would have the most basic commodities such as a deodorant, a toothbrush, toothpaste, a comb, a razor and also shaving cream.

Cash

Nothing is free in basic training except the food, uniforms, and laundry and also housing. Otherwise, you have to pay for hygiene supplies and also haircuts which cost $7 dollars. To access your funds, you will need to take your debit card to withdraw money from your account. They have ATM machines located near the Post Exchange (PX) store so that you can be able to withdraw bills of twenties.

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Source by Gregory Warren