MCCS Lejeune-New River€¦ · # Sets / Station = 3 Time / Exercise = 30 sec. Rest Between Stations...

CONTACT The hITT COOrdINATOr Or fITNess dIreCTOr fOr mOre INfOrmATION

®

™ ™

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SETS

TIM

ER

EST

SETS

TIM

ER

EST

SETS

TIM

ER

EST

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

NO

TES:

Exe

rcis

es in

eac

h st

atio

n ar

e co

mpo

und

sets

(no

rest

in

betw

een)

. A

fter e

ach

roun

d is

co

mpl

eted

for t

he a

llote

d am

ount

of

time,

the

Mar

ine

will

sw

itch

stat

ions

.

#

Sets

/ St

atio

n =

3

Ti

me

/ Exe

rcis

e =

30 s

ec.

R

est B

etw

een

Stat

ions

= 3

0 se

c.

To

tal M

ETC

ON

tim

e =

20

min

.

NO

TES:

Exe

rcis

es in

eac

h st

atio

n ar

e co

mpo

und

sets

(no

rest

in

betw

een)

. A

fter e

ach

roun

d is

co

mpl

eted

for t

he a

llote

d am

ount

of

time,

the

Mar

ine

will

sw

itch

stat

ions

.

#

Sets

/ St

atio

n =

3

Ti

me

/ Exe

rcis

e =

30 s

ec.

R

est B

etw

een

Stat

ions

= 3

0 se

c.

To

tal M

ETC

ON

tim

e =

20

min

.

STAT

ION

1

STAT

ION

2

STAT

ION

3

STAT

ION

4

STAT

ION

5

COO

L D

OW

NG

ENER

AL S

TRET

CH

ESN

OTE

S:

Per

form

eac

h st

retc

h an

d ho

ld fo

r 30

seco

nds.

1 s

et e

ach

Che

st S

tretc

hC

ross

Bod

y St

retc

hG

lute

Stre

tch

Ham

strin

g St

retc

hH

ip F

lexo

r Stre

tch

Jum

p Th

rust

Split

Squ

at D

rops

Wid

eout

s

MET

CON

TRX

Che

st P

ress

TRX

Atom

ic P

ush

Up

TRX

Bice

p C

url

TRX

Atom

ic O

bliq

ue P

ush

Up

TRX

Pow

er P

ull

DA

Y 3

WA

RM

-UP

EXER

CIS

ESH

eel /

Toe

Rai

seKn

ee T

o El

bow

Pus

h-U

pTr

unk

Circ

les

NO

TES

: P

erfo

rm e

ach

stre

tch

and

hold

for 3

0 se

cond

s. 1

set

eac

h

WA

RM

-UP

MET

CON

COO

L D

OW

NG

ENER

AL S

TRET

CH

ESN

OTE

S:

Per

form

eac

h st

retc

h an

d ho

ld fo

r 30

seco

nds.

1 s

et e

ach

Nec

k St

retc

hQ

uadr

icep

Stre

tch

Shou

lder

Stre

tch

Sum

o St

retc

hTr

icep

s St

retc

h

MET

CON

COO

L D

OW

N

Squa

t Dro

psM

ount

ain

Clim

bers

Spee

d Sk

ater

s

Gro

iner

sTh

rust

s

Hig

hlan

d Fl

ing

Arm

Circ

les

WA

RM

-UP

Burp

ees

Pull-

Ups

Han

ging

Kne

e R

aise

s

Arno

ld P

ress

Han

ging

Win

dmills

Pullo

ver

NO

TES:

Exe

rcis

es in

eac

h st

atio

n ar

e co

mpo

und

sets

(no

rest

in

betw

een)

. A

fter e

ach

roun

d is

co

mpl

eted

for t

he a

llote

d am

ount

of

time,

the

Mar

ine

will

sw

itch

stat

ions

.

#

Sets

/ St

atio

n =

3

Ti

me

/ Exe

rcis

e =

30 s

ec.

R

est B

etw

een

Stat

ions

= 3

0 se

c.

To

tal M

ETC

ON

tim

e =

20

min

.

EXER

CIS

ESEX

ERC

ISES

Side

Stra

ddle

Hop

sLo

ng S

tride

rSp

lit J

ack

Forw

ard

Upp

er B

ack

Stre

tch

GEN

ERAL

STR

ETC

HES

Che

st S

tretc

hSi

de B

end

Stre

tch

Glu

te S

tretc

h

STAT

ION

1

Bent

over

Row

Han

ging

Obl

ique

Kne

e R

aise

STAT

ION

1

STAT

ION

2

STAT

ION

3

STAT

ION

4

STAT

ION

5

DA

Y 2

DA

Y 1

Stat

iona

ry S

quat

The

Sem

per F

it Fe

mal

e PF

T Pr

ep P

rogr

am is

in s

uppo

rt o

f ALM

AR 0

46/1

2

Hip

Fle

xor S

tretc

h

Med

Bal

l Sla

ms

MB

Figu

re 8

's

MB

Sing

le L

eg V

-Ups

Pow

er J

acks

Upp

ercu

ts

Forw

ard

Plan

k Pu

lls

MB

Arch

Cho

ps

Alte

rnat

ing

Plyo

Pus

h U

pST

ATIO

N 2

STAT

ION

3

STAT

ION

4

STAT

ION

5M

B Si

ngle

Leg

Cho

ps

MB

Obl

ique

sH

angi

ng F

lutte

r Kic

ks

Upr

ight

Row

Han

ging

Leg

Low

ers

TRX

Obl

ique

Cru

nch

- Han

ds

TRX

Spid

er M

an P

ush

Up

TRX

Pike

TRX

Cru

nch

- Han

ds

TRX

Pull

Up

END

UR

AN

CEEN

DU

RA

NCE

END

UR

AN

CE

60 Y

d. S

huttl

e4

Rep

s - 6

0 Se

c. R

est B

etw

een

Rep

sAr

c Tr

aine

rLe

athe

rnec

k Pr

ogra

m5-

15 S

huttl

e R

un (3

0 Se

c.

Con

tinuo

us4

Rep

s - 6

0 Se

c. R

est B

etw

een

Rep

s

WEE

k 1

®

™™

®

SETS

TIM

ER

EST

SETS

TIM

ER

EST

SETS

TIM

ER

EST

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

COO

L D

OW

NCO

OL

DO

WN

COO

L D

OW

NG

ENER

AL S

TRET

CH

ESN

OTE

S:

Per

form

eac

h st

retc

h an

d ho

ld fo

r 30

seco

nds.

1 s

et e

ach

GEN

ERAL

STR

ETC

HES

NO

TES

: P

erfo

rm e

ach

stre

tch

and

hold

for 3

0 se

cond

s. 1

set

eac

hG

ENER

AL S

TRET

CH

ESN

OTE

S:

Per

form

eac

h st

retc

h an

d ho

ld fo

r 30

seco

nds.

1 s

et e

ach

Che

st S

tretc

h

Upp

er B

ack

Stre

tch

Sum

o St

retc

hH

amst

ring

Stre

tch

Hip

Fle

xor S

tretc

hTr

icep

s St

retc

hH

ip F

lexo

r Stre

tch

Nec

k St

retc

hC

hest

Stre

tch

Side

Ben

d St

retc

hQ

uadr

icep

Stre

tch

Cro

ss B

ody

Stre

tch

Glu

te S

tretc

hSh

ould

er S

tretc

hG

lute

Stre

tch

TRX

Atom

ic P

ush

Up

Rus

sian

Tw

ist

TRX

Atom

ic P

ush

Up

STAT

ION

5ST

ATIO

N 5

STAT

ION

5Se

ated

Alte

rnat

ing

Wav

esTw

o-Ar

m L

andm

ine

Thru

stTR

X Sp

ider

Man

Pus

h U

p

MB

Sing

le L

eg V

-Ups

Obl

ique

Hee

l Tou

ches

TRX

Atom

ic P

ush

Up

STAT

ION

4ST

ATIO

N 4

STAT

ION

4M

ed B

all U

nder

hand

Thr

owPu

sh P

ress

TRX

Pull

Up

MB

Sing

le L

eg V

-Ups

3 W

ay P

lank

TRX

Atom

ic P

ush

Up

STAT

ION

3ST

ATIO

N 3

STAT

ION

3Po

wer

Jac

ksAl

tern

atin

g R

eneg

ade

Row

TRX

Incl

ine

Pres

s

MB

Sing

le L

eg V

-Ups

Han

ging

Leg

Low

ers

TRX

Atom

ic P

ush

Up

STAT

ION

2ST

ATIO

N 2

STAT

ION

2D

epth

Pus

h-up

Bice

p C

url

TRX

Bice

p C

lutc

h

Trun

k C

ircle

s

DA

Y 3

WA

RM

-UP

WA

RM

-UP

WA

RM

-UP

EXER

CIS

ESEX

ERC

ISES

EXER

CIS

ESSi

de S

tradd

le H

ops

Stat

iona

ry S

quat

MB

Sing

le L

eg V

-Ups

Han

ging

Flu

tter K

icks

TRX

Atom

ic P

ush

Up

MET

CON

STAT

ION

1N

OTE

S: E

xerc

ises

in e

ach

stat

ion

are

com

poun

d se

ts (n

o re

st in

be

twee

n).

Afte

r eac

h ro

und

is

com

plet

ed fo

r the

allo

ted

amou

nt o

f tim

e, th

e M

arin

e w

ill s

witc

h st

atio

ns.

# Se

ts /

Stat

ion

= 3

Tim

e / E

xerc

ise

= 30

sec

.

Res

t Bet

wee

n St

atio

ns =

30

sec.

Tota

l MET

CO

N ti

me

= 2

0 m

in.

STAT

ION

1N

OTE

S: E

xerc

ises

in e

ach

stat

ion

are

com

poun

d se

ts (n

o re

st in

be

twee

n).

Afte

r eac

h ro

und

is

com

plet

ed fo

r the

allo

ted

amou

nt o

f tim

e, th

e M

arin

e w

ill s

witc

h st

atio

ns.

# Se

ts /

Stat

ion

= 3

Tim

e / E

xerc

ise

= 30

sec

.

Res

t Bet

wee

n St

atio

ns =

30

sec.

Tota

l MET

CO

N ti

me

= 2

0 m

in.

STAT

ION

1N

OTE

S: E

xerc

ises

in e

ach

stat

ion

are

com

poun

d se

ts (n

o re

st in

be

twee

n).

Afte

r eac

h ro

und

is

com

plet

ed fo

r the

allo

ted

amou

nt o

f tim

e, th

e M

arin

e w

ill s

witc

h st

atio

ns.

# Se

ts /

Stat

ion

= 3

Tim

e / E

xerc

ise

= 30

sec

.

Res

t Bet

wee

n St

atio

ns =

30

sec.

Tota

l MET

CO

N ti

me

= 2

0 m

in.

Cor

kscr

ews

Pull-

Ups

TRX

Hig

h R

ow

The

Sem

per F

it Fe

mal

e PF

T Pr

ep P

rogr

am is

in s

uppo

rt o

f ALM

AR 0

46/1

2

DA

Y 1

DA

Y 2

Gro

iner

sSq

uat D

rops

MET

CON

MET

CON

Jum

p Th

rust

Thru

sts

Mou

ntai

n C

limbe

rsSp

lit S

quat

Dro

psBu

rpee

sSp

eed

Skat

ers

Wid

eout

s

Hee

l / T

oe R

aise

Long

Stri

der

Hig

hlan

d Fl

ing

Knee

To

Elbo

w P

ush-

Up

Split

Jac

k Fo

rwar

dAr

m C

ircle

s

END

UR

AN

CEEN

DU

RA

NCE

END

UR

AN

CE

60 Y

d. R

ever

se S

huttl

e4

Rep

s - 6

0 Se

c. R

est B

etw

een

Rep

sAr

c Tr

aine

rLe

athe

rnec

k Pr

ogra

m11

0 Yd

. 3/4

Spe

ed S

prin

ts10

Rep

s - 4

5 Se

c. R

est B

etw

een

Rep

s

WEE

k 2

®

™™

®

SETS

TIM

ER

EST

SETS

TIM

ER

EST

SETS

TIM

ER

EST

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

COO

L D

OW

NCO

OL

DO

WN

COO

L D

OW

NG

ENER

AL S

TRET

CH

ESN

OTE

S:

Per

form

eac

h st

retc

h an

d ho

ld fo

r 30

seco

nds.

1 s

et e

ach

GEN

ERAL

STR

ETC

HES

NO

TES

: P

erfo

rm e

ach

stre

tch

and

hold

for 3

0 se

cond

s. 1

set

eac

hG

ENER

AL S

TRET

CH

ESN

OTE

S:

Per

form

eac

h st

retc

h an

d ho

ld fo

r 30

seco

nds.

1 s

et e

ach

Che

st S

tretc

h

Upp

er B

ack

Stre

tch

Sum

o St

retc

hH

amst

ring

Stre

tch

Hip

Fle

xor S

tretc

hTr

icep

s St

retc

hH

ip F

lexo

r Stre

tch

Nec

k St

retc

hC

hest

Stre

tch

Side

Ben

d St

retc

hQ

uadr

icep

Stre

tch

Cro

ss B

ody

Stre

tch

Glu

te S

tretc

hSh

ould

er S

tretc

hG

lute

Stre

tch

MB

Sing

le L

eg V

-Ups

Han

ging

Obl

ique

Kne

e R

aise

TRX

Pike

STAT

ION

5ST

ATIO

N 5

STAT

ION

5Fo

rwar

d Pl

ank

Pulls

Bent

over

Row

TRX

Spid

er M

an P

ush

Up

MB

Sing

le L

eg C

hops

Han

ging

Leg

Low

ers

TRX

Obl

ique

Cru

nch

- Han

ds

STAT

ION

4ST

ATIO

N 4

STAT

ION

4U

pper

cuts

Upr

ight

Row

TRX

Pull

Up

MB

Obl

ique

sH

angi

ng F

lutte

r Kic

ksTR

X C

runc

h - H

ands

STAT

ION

3ST

ATIO

N 3

STAT

ION

3Po

wer

Jac

ksPu

llove

rTR

X Po

wer

Pul

l

MB

Figu

re 8

'sH

angi

ng W

indm

illsTR

X At

omic

Obl

ique

Pus

h U

p

STAT

ION

2ST

ATIO

N 2

STAT

ION

2Al

tern

atin

g Pl

yo P

ush

Up

Arno

ld P

ress

TRX

Bice

p C

url

Trun

k C

ircle

s

DA

Y 3

WA

RM

-UP

WA

RM

-UP

WA

RM

-UP

EXER

CIS

ESEX

ERC

ISES

EXER

CIS

ESSi

de S

tradd

le H

ops

Stat

iona

ry S

quat

MB

Arch

Cho

psH

angi

ng K

nee

Rai

ses

TRX

Atom

ic P

ush

Up

MET

CON

STAT

ION

1N

OTE

S: E

xerc

ises

in e

ach

stat

ion

are

com

poun

d se

ts (n

o re

st in

be

twee

n).

Afte

r eac

h ro

und

is

com

plet

ed fo

r the

allo

ted

amou

nt o

f tim

e, th

e M

arin

e w

ill s

witc

h st

atio

ns.

# Se

ts /

Stat

ion

= 3

Tim

e / E

xerc

ise

= 30

sec

.

Res

t Bet

wee

n St

atio

ns =

30

sec.

Tota

l MET

CO

N ti

me

= 2

0 m

in.

STAT

ION

1N

OTE

S: E

xerc

ises

in e

ach

stat

ion

are

com

poun

d se

ts (n

o re

st in

be

twee

n).

Afte

r eac

h ro

und

is

com

plet

ed fo

r the

allo

ted

amou

nt o

f tim

e, th

e M

arin

e w

ill s

witc

h st

atio

ns.

# Se

ts /

Stat

ion

= 3

Tim

e / E

xerc

ise

= 30

sec

.

Res

t Bet

wee

n St

atio

ns =

30

sec.

Tota

l MET

CO

N ti

me

= 2

0 m

in.

STAT

ION

1N

OTE

S: E

xerc

ises

in e

ach

stat

ion

are

com

poun

d se

ts (n

o re

st in

be

twee

n).

Afte

r eac

h ro

und

is

com

plet

ed fo

r the

allo

ted

amou

nt o

f tim

e, th

e M

arin

e w

ill s

witc

h st

atio

ns.

# Se

ts /

Stat

ion

= 3

Tim

e / E

xerc

ise

= 30

sec

.

Res

t Bet

wee

n St

atio

ns =

30

sec.

Tota

l MET

CO

N ti

me

= 2

0 m

in.

Med

Bal

l Sla

ms

Pull-

Ups

TRX

Che

st P

ress

The

Sem

per F

it Fe

mal

e PF

T Pr

ep P

rogr

am is

in s

uppo

rt o

f ALM

AR 0

46/1

2

DA

Y 1

DA

Y 2

Gro

iner

sSq

uat D

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120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

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20 s

ec.

10 s

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S:

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form

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Stat

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Res

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Tota

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S: E

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in e

ach

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ts (n

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Res

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Tota

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S: E

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ts (n

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# Se

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Stat

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Tim

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= 30

sec

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Res

t Bet

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atio

ns =

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Tota

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TIM

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SETS

TIM

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EST

120

sec

.10

sec

.1

20 s

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10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

COO

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S:

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form

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h st

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ach

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st S

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ach

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plet

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r the

allo

ted

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nt o

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e, th

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# Se

ts /

Stat

ion

= 3

Tim

e / E

xerc

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sec

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Res

t Bet

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ns =

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Tota

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CO

N ti

me

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STAT

ION

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S: E

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ach

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# Se

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Stat

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t Bet

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Tota

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CO

N ti

me

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S: E

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# Se

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Stat

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Tim

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xerc

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= 30

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Res

t Bet

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atio

ns =

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sec.

Tota

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N ti

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Bal

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ER

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TIM

ER

EST

120

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.10

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.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

120

sec

.10

sec

.1

20 s

ec.

10 s

ec.

COO

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NCO

OL

DO

WN

COO

L D

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ENER

AL S

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ESN

OTE

S:

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form

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h st

retc

h an

d ho

ld fo

r 30

seco

nds.

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et e

ach

Che

st S

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ach

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ion

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ts (n

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plet

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r the

allo

ted

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nt o

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e, th

e M

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h st

atio

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# Se

ts /

Stat

ion

= 3

Tim

e / E

xerc

ise

= 30

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Res

t Bet

wee

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atio

ns =

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Tota

l MET

CO

N ti

me

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0 m

in.

STAT

ION

1N

OTE

S: E

xerc

ises

in e

ach

stat

ion

are

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poun

d se

ts (n

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e, th

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# Se

ts /

Stat

ion

= 3

Tim

e / E

xerc

ise

= 30

sec

.

Res

t Bet

wee

n St

atio

ns =

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sec.

Tota

l MET

CO

N ti

me

= 2

0 m

in.

STAT

ION

1N

OTE

S: E

xerc

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Leatherneck Warrior Program The Leatherneck Warrior Program described below is high intensity interval training on the Arc Trainer that will increase performance levels while under load. The 25 minute program will improve cardio reserve and enhance endurance, strength, speed, and power. These results can be achieved while limiting joint stress and physical discomfort.

Intervals

Follow the guide below for your workout intervals. If you maintain 150+ SPM for the full work duration and keep your active rest stride rate between 100 – 120 SPM, then increase resistance by 5% for your next interval.

If you maintain 150+ SPM for the full work duration but cannot maintain a minimum of 100 SPM for active rest, then maintain your resistance.

If you cannot maintain 150+ SPM for the full work duration then decrease your resistance by 5%.

Setup

1. Enter the Arc Trainer, begin striding, and press the Quick Start button. 2. Enter your body weight - (resistance on the Arc Trainer is based on body weight) using the “7” key on the right-hand keypad. 3. Establish stride rate of approximately 100 SPM using the “Shift/Scan” button at the left of the console. (Stride rate may vary slightly).

Warm up (find your starting resistance and get ready to work) 1. Steady Rate: 5 minutes at 110 SPM, slowly increase resistance to between 35 and 50. 2. Warm-up intervals: 4 minutes of 10-second bursts followed by 50 seconds recovery• Burst @ 130 SPM; Recover @ 100 SPM • Burst @ 140 SPM; Recover @ 100 SPM • Burst @ 150 SPM; Recover @ 80 SPM • Burst @ 160 SPM; Recover @ 80 SPM

Interval Time Activity Stride Rate Incline Resistance 1 :30 Sprint 150-180 6 35 1 :30 Rest 5-50 6 35 1 1:00 Active Rest 80-120 6 35

2 :30 Sprint 150-180 6 35-45 2 :30 Rest 5-50 6 35-45 2 1:00 Active rest 80-120 6 35-45

3 :30 Sprint 150-180 6 35-55 3 :30 Rest 5-50 6 35-55 3 1:00 Active Rest 80-120 6 35-55


5 3:00 Hill 100 16 75 5 1:00 Rest 5-50 6 35-75





RecoveryLower the resistance to 25 and maintain a stride rate below 100 for up to five minutes or until you lower your body temperature back to pre-workout level.

Leatherneck Warrior Program The Leatherneck Warrior Program described below is high intensity interval training on the Arc Trainer that will increase performance levels while under load. The 25 minute program will improve cardio reserve and enhance endurance, strength, speed, and power. These results can be achieved while limiting joint stress and physical discomfort.

Intervals

Follow the guide below for your workout intervals. If you maintain 150+ SPM for the full work duration and keep your active rest stride rate between 100 – 120 SPM, then increase resistance by 5% for your next interval.

If you maintain 150+ SPM for the full work duration but cannot maintain a minimum of 100 SPM for active rest, then maintain your resistance.

If you cannot maintain 150+ SPM for the full work duration then decrease your resistance by 5%.

Setup

1. Enter the Arc Trainer, begin striding, and press the Quick Start button. 2. Enter your body weight - (resistance on the Arc Trainer is based on body weight) using the “7” key on the right-hand keypad. 3. Establish stride rate of approximately 100 SPM using the “Shift/Scan” button at the left of the console. (Stride rate may vary slightly).

Warm up (find your starting resistance and get ready to work) 1. Steady Rate: 5 minutes at 110 SPM, slowly increase resistance to between 35 and 50. 2. Warm-up intervals: 4 minutes of 10-second bursts followed by 50 seconds recovery• Burst @ 130 SPM; Recover @ 100 SPM • Burst @ 140 SPM; Recover @ 100 SPM • Burst @ 150 SPM; Recover @ 80 SPM • Burst @ 160 SPM; Recover @ 80 SPM

Interval Time Activity Stride Rate Incline Resistance 1 :30 Sprint 150-180 6 35 1 :30 Rest 5-50 6 35 1 1:00 Active Rest 80-120 6 35

2 :30 Sprint 150-180 6 35-45 2 :30 Rest 5-50 6 35-45 2 1:00 Active rest 80-120 6 35-45



5 3:00 Hill 100 16 75 5 1:00 Rest 5-50 6 35-75





RecoveryLower the resistance to 25 and maintain a stride rate below 100 for up to five minutes or until you lower your body temperature back to pre-workout level.

MCCS Lejeune-New River€¦ · # Sets / Station = 3 Time / Exercise = 30 sec. Rest Between Stations...

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Transcript of MCCS Lejeune-New River€¦ · # Sets / Station = 3 Time / Exercise = 30 sec. Rest Between Stations...