Training Sets
Training sets are easy to define, but require some experimentation to determine for the
individual participating in the program. A training set has a specified number of
repetitions. That means that one individual may have seven repetitions in his training set,
but another could have more or less. The key to determining the proper number of
repetitions in a training set comes on day 3. You must perform 9 training sets that day. If
you only do 12 repetitions on a max effort set, then your training set would probably only
be 1-3 repetitions. Remember, it is much more important that you complete all nine sets
than doing an extra rep and only completing 6 or 7 sets. Day 3 calls for you to do nine
training sets. Adjust your training set so that you can complete this routine properly.
The best gauge for the number of repetitions in a training set comes on day 4. If you
successfully complete day 3, try increasing the number of repetitions in your training set
by one when you do day 4. If you complete at least 9 training sets, then you know your
training set should be that higher number. If you do less than nine sets, stick with the
number you used for day 3.
It is important that you do not change the repetitions in a training set in midstream. When
you schedule yourself to do the day’s routine using three repetitions in your training set,
do not change it to two when the exercises get hard. If you miss, you miss. There is
always tomorrow.
Modifications
Ladies will find that this program adapts well to the flexed arm hang. Training sets are
simply translated into hang times.
Chin-ups may be substituted for those who prefer this technique, however, day 3 must
still be completed exactly as described with 6 sets done with the overhand grip.
It is highly recommended that you follow this program using overhand grip as most of
the obstacles that you will have to get over at OCS require an overhand grip.
Final Thoughts
This program will work for anyone who makes a sincere effort. You may notice a drop in
your maximum effort set. This is a normal physiological reaction called "tear down." As
you continue, you will improve. Most of my midshipmen were able to reach the 20-
repetition level in a short period of time. They started the program able to do only twelve
to fifteen repetitions. If you are not at this level, it will take longer than four weeks to
reach 20 repetitions. However, if you stay with the program, you will reach this goal.
Disclaimer: It is very important to note that none of these physical training programs
should be started by anyone until you have consulted a licensed physician and you are
told you are medically qualified to begin this specific type of physical training.