CANADIAN FORCES PERSONNEL SUPPORT PROGRAMS

CANADIAN FORCES
PERSONNEL
SUPPORT PROGRAMS
CFB/ASU SHILO
PUSHPUSH-UP TRAINING PROGRAM
This Package Includes:
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Training Program Outline.
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Canadian Forces Standardized Push-Up Protocol.
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Upper Body Strength Training Program.
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Stretching Guide.
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Training Log.
CFB/ASU SHILO
Fitness Department Contact List
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To book a test call Fitness Coordinator:
Ginger Lamoureux ……………………………….. 3899
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For questions regarding this program call Fitness Staff:
Melissa Green……………………………………… 3831
Amy Coveney……………………………………... 3652
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For questions regarding the Get Fit program call Exercise Specialist:
Janelle Boyd……………………………………….. 3866
To obtain a personalized program based on your test results go to
http://www3.cfpsa.com/EXPRESprescription/
TRAINING OUTLINE
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Always start with a warm-up. Do 5– 7 minutes of light aerobic activity followed by 3-5
minutes of dynamic and static stretches for shoulders, chest and back.
Train 3 times per week on alternate days, such as Monday/Wednesday/Friday, allowing 48
hours of rest between each session.
Allow 1-2 minutes of rest between sets. Do not rest for more than this or you will lose the
stimulating effect on your muscle systems.
Start your upper body training with 2-3 sets of as many push-ups as you can, using proper
form. Immediately follow with as many as you can from your knees, or against a wall.
The number of repetitions you perform in a set is critical to your training. You will need to
focus on training muscle endurance not absolute strength (amount of weight you can lift) to
increase your repetitions. Your last repetition should be very difficult to complete, but not
compromise proper technique. Every exercise should be performed correctly for the whole
duration of your workout. You may have to lower the progression, weight or number of
repetitions in a set, but do not continue with improper form.
PUSH-UP PROTOCOL
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Lie in the prone position with hands partially under your shoulders. Place palms or knuckles
flat on floor, thumbs pointing forward.
Drive your body upwards until elbows are at full extension. Keep your spine and neck in
neutral alignment and your buttocks low, throughout all reps. Do not let your spine arch or
sag.
Keeping your body in a straight line, lower yourself down until the back of your arms are
parallel to the floor (at a 90 degree angle).
Elbows may flare out to sides on up position, but hands must stay below your shoulders.
Perform as many repetitions as you can without pausing at the top or bottom.
Discontinue when you are unable to maintain correct technique.
UPPER BODY PROGRAM
PUSH-UPS: Use proper Push-up protocol when performing any of the following progressions. You
must train specific muscles in the correct range of motion, to build the strength to increase your
repetitions. Remember to keep all the repetitions continuous.
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Wall: Place your hands flat against the wall, shoulder width apart. Angle your body so that
you have resistance against your upper body muscles. Bring your chest towards the wall by
bending your arms.
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Incline from knees: Place your hands on a low bench, stepper or any type of sturdy platform
that will raise your upper body off of the floor. With your knees as your pivot point, push
your body up to full arm extension and then lower back down to your starting position.
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From knees: Using your knees as the pivot point, focus on following proper push-up
technique throughout all repetitions. You can either lift your feet off the ground or put your
toes down, for added stability.
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Incline: Place your hands on a low bench, stepper or any type of sturdy platform that will
raise your upper body off of the floor. With your toes as your pivot point, push your body up
to full arm extension and then lower back down to your starting position.
FRONT SUPPORT (PLANK): Keep your neck, shoulders, hips and feet in a straight line. Contract
your core to maintain proper alignment, and keep your back from arching or sagging.
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Static (no movement required): Place your hands or forearms on floor under your shoulders.
Extend your legs directly behind you, and curl your toes under so that some of your body
weight is on the balls of your feet. Activate the muscles in your upper body, core and lower
body to stabilize yourself. Use muscular endurance to keep your body suspended off the floor.
Hold this position properly, for as long as you can (aim for 30-60 sec per rep).
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Alternating Arms: Maintain correct plank form, engage your upper body muscles by taking
your position from your forearms up to your hands, one arm at a time. Alternate lead arms and
continuously perform as many as you can with proper technique.
TRICEPS: Use the Gravitron for Assisted Dips, adjust the weight stack appropriately (the higher the
weight the easier the exercise). Do not lock out your elbows when arms are fully extended.
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Bar Dips: Using parallel dipping bars, lower your body down from full arm extension until
arms are bent at a 90 degree angle.
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Bench Dips: Place both arms behind you on a bench, with elbows bent and upper arms parallel
to the floor. Plant heels only (toes up) or feet flat on the floor, or another bench. Push your body
up by straightening your arms to full extension. Increase resistance by holding a plate or
medicine ball on your lap.
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Tripod Kickback (2 feet or 1 foot): While maintaining proper plank position, hold a dumbbell
in one hand and plant your free hand on the ground. Hold your upper arm tight to your torso
and bend your elbow to a 90 degree angle (arm should form an “L”). Straighten your arm to
bring the dumbbell back and in line with your body, activate your tricep to stabilize the weight.
To progress this exercise try planting only one foot (opposite of weighted arm) instead of both
feet.
CHEST: Focus on maintaining 5 points of contact during these exercises (head, shoulders, hips, & 2
feet). Keep the movement slow and controlled on the down position, and explosive on the lift. Free
weights will allow you to train a complete range of motion and build more functional muscles.
Choose dumbbells or barbells that are a realistic weight for you to safely lift, and use a spotter when
ever possible. Using a machine will eliminate the need for a spotter, add stability and reinforce
proper form, which will help you to safely train in the early stages of this program.
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Chest Press: Hold dumbbells in each hand and lay on a bench or stability ball with elbows bent,
keeping your upper arms in line with your chest. Press the weight straight up and lower back
down to starting position. Keep elbows in a fixed position to avoid going to low. Use a
resistance band or the pin loaded chest press machine as an alternative.
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Bench Press: Lay on bench and grasp bar slightly beyond shoulder width. Un-rack the bar and
take it down from full arm extension, to about 3 inches above your chest. Do not let the bar
touch your chest. Use the plate loaded bench press or smith machine as an alternative.
*Stretch: After every workout take the time to stretch out your muscles. Do each stretch 1-2 times for both sides of your
body, holding each for 15-30 seconds. Don’t over stretch, take the stretch to where you feel mild discomfort, but no pain.
Triceps– Bend your arm at the elbow and reach down the middle of your back, use your opposite arm to add resistance.
Chest– Clasp hands behind your back, and gradually lift your arms up and away from your body.
Mid Back– Kneel down and sit on your heels, straightening your arms so your hands are on the floor in front of you.
Lower Back – Lie on your back, bend your knees and hug them into your chest.
UPPER BODY STRENGTH TRAINING PROGRAM
#
1
EXERCISE
DATE
WARM UP
TIME
Weight
PUSH-UP
Sets/Reps
2
3
Weight
PLANK
Sets/Reps
Weight
TRICEPS
Sets/Reps
4
Weight
CHEST
Sets/Reps
#
1
EXERCISE
DATE
WARM UP
TIME
Weight
PUSH-UP
Sets/Reps
2
3
Weight
PLANK
Sets/Reps
Weight
TRICEPS
Sets/Reps
4
Weight
CHEST
Sets/Reps