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Level II Strength & Cardio-Respiratory Training Weeks 1-12

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Week # STRENGTH TRAINING CARDIO-RESPIRATORY CORE TRAINING
1 Squats, Push-ups, Body Rows  8-10 reps, 2 Sets 20-30 Minutes @ 65-75% MHR or RPE 6-7 Prone Marching Plank 5 reps @ 5 sec
2 2-3 days per week for Weeks 1-4 3-4 days per week, Weeks 1-4  Lateral Plank 5 Reps @ 5 sec per side
3     Progression, Double Bridge 3 x :30 sec.
4     Weeks 1-4
5 Squats, Push-ups, Body Rows  10-12 reps, 2 Sets Intervals @ 75% MHR or RPE 7 Prone Marching Plank 10 reps @ 5 sec
6 2-3 days per week for Weeks 5-8 :30 sec RPE 7 , 3 min. @ 65% or RPE 6  Lateral Plank 8 Reps @ 5 sec per side
7   5-7 sets Progression, Double Bridge 2 x :45  sec.
8     Weeks 5-8
9 Squats, Push-ups, Body Rows  12-15 reps, 2 Sets Intervals @ 75% MHR or RPE 7 Prone Plank Abduction 5 reps @ 5 sec
10 2-3 days per week for Weeks 9-12 1 min @ RPE 7, 3 Min @ 65% or RPE 6  Lateral Plank 10 Reps @ 5 sec per side
11   5-7 Sets Progression,Single Leg Bridge 5 reps/side.
12     5 sec holds   Weeks 9-12


Level II Strength & Cardio-Respiratory Training Weeks 1 - 12
 

A.   The Level II Strength Training portion ranges from doing one to two sets, 2 – 3 times each week as the weeks progress. See the details for sets, reps, cadence, and the progressions of each exercise on the attached spread sheet located on the next page


B.  Level II  Cardio-Respiratory Training

1.Level II Weeks 1 -4 assuming these individuals can handle 20-30 minutes of sustained locomotion of the MODE of their choice (see below*).We are recommending a heart rate of 65-75% max HR or an RPE of 6-7 (somewhat comfortable/intervals are challenging but doable) 3-4 days a week for the first 4 weeks of the 12 week program.


2. *The most common MODE will probably be walking but any appropriate gait or locomotion is acceptable (swimming, bicycling, water jogging, rowing, elliptical, stairs, stair climber etc.)

NOTE: Assuming the individual feels ready to add some intensity or they can continue with the previous 4 week program for a couple of more weeks and then add an interval session.

Starting Week 5 of Level II we are recommending the addition of some moderate interval training as follows:

3)  Interval Set Recommendation Weeks 5-8

After you have warmed-up sufficiently for 5-10 minutes (lightly sweating) perform 5-7 sets of 3 minutes at 65% max HR and :30 seconds getting your hear rate to approximately 75% max HR. Your RPE (6) should go from a “somewhat comfortable (65%) to getting slightly “winded” RPE 7 at the end of the :30 seconds. Then you will repeat with 3 minutes at 65% (where your heart rate and breathing should come back down to somewhat comfortable before you rev it up again for the nest :30 seconds.

Do a walking cool down for several minutes before stretching.

4)  Interval Set Recommendation Weeks  9-12

After you have warmed-up sufficiently for 5-10 minutes (lightly sweating) perform 5-7 sets (20-28 minutes) of 3 minutes at 65% max HR and then 1 minute getting your hear rate to approximately 75% max HR.

Your RPE (7) should go from a “somewhat comfortable (65%) to getting slightly “winded” at the end of one minute.

Then you will repeat with 3 minutes at 65% (where your heart rate and breathing should come back down to somewhat comfortable before you rev it up again for the next one minute “on”.

Do a walking cool down for 5-10 minutes or until your heart rate is under 100 bpm before stretching.


C.  Strength Fitness Goal Standards for leaving Level II

1)  30-40 body weight squats in 1 minute (to parallel thigh or appropriate chair height).

2) Leaning Push-up at a height that is approximately a quarter of their height in inches. i.e. 60” (5 feet tall) push-up height 15” inches OR MILITATRY PUSH-UP (chest to the floor, maintaining a flat back and neutral neck) Men to perform 10 repetitions, women 5 repetitions.

3) Body rows performed either on a horizontal bar or suspended by (a towel, rope, nylon webbing etc.) at a bar height or shoulder height of approximately waist height with knees bent 90 degrees. Touching the breast to the bar or wrists to the ribs as demonstrated. Men to perform 10 repetitions with STRAIGHT LEGS, Women perform  5 repetitions with knees bent 90 degrees
 

4) Maintain a Prone Plank position for 1 minute, maintaining a flat back and neutral neck as demonstrated.

5) Maintain a Bottom Knee Bent, Top Leg Straight Lateral Plank or elevated Lateral Plank for :30 seconds on each side, maintaining proper alignment and hips elevated and in line with the thighs and torso.

6) Maintain a Double Leg Supine Bridge for one minute with proper form (hips elevated, back straight) for the duration of the test.


Aerobic goal for leaving Level  II –
  (Two Options)

1) For Walking only participants using pedometers, increase your 3-4 days a week average steps to 10,000. You will also want to add some stairs or hills to raise your RPE to 6 while climbing; “challenging, not comfortable .”

2) Be able to maintain a continuous heart rate of 65-75% max HR for 30-40 minutes OR a selected test protocol i.e. a 12 minute test using the modality of choice (bike, rower, etc.) or 1.5 mile run test, maintaining 75% max HR  RPE of 6 which should feel “challenging, not comfortable .”