WIXLIB

"AD-A255REPORT DOCUME NTA'Addr4 'o,Qiihlt(.4-jIl,.,ihsy Sý.Ifr 204. Afherqtan, VC.-M.Mn-eth Arlor j ti O fo22102-4 )0led,( ,A,ihj.0.j.Jtf ,and tour Oth0" e if Ye1. AGENCY USE ONLY (Leve blank) ' l J&toJojNO.070.4 0188rdired.ýthq------nrpcrise.qemctan B.,61e 0 j eoeCt ar Ae.c!qýKt, rC er. REPORT DATE1J jj553IA *,fae,'f0 tr( 1050)25¶lelr on3. REPORT TYPE AND DATES COVERED5 June 1992Master's Thesis, 1 Aug 91-5 June 924. TITLE AND SUBTITLES. FUNDING NUMBERSA Pcoogcessive Resistance Weight Training Program Designedto Improve the Armor Crewman's Strength6. AUTHOR(S)CPT Bradley W. May7. PERFORMING ORGANIZATION NAME(S) AND AODRESS(ES)B. PERFORMING ORGANIZATIONREPORT NUMBERU.S. Army Command and General Staff CollegeAttn:ATZ L-SWD-GDFt. Leavenworth,KS66027-69009. SPONSORING, MONITORING AGENCY NAME(S) AND ADDRESS(ES)10. SPONSORING, MONITORINGAGENCY REPORT NUMBER11.SUPEENTARYNOTESLF%12#. DISTRIBUTION/ AVAILABILITY STATEMENT11b. DISTRIBUTION CODEApproved for public release; distribution isunlimited.13. ABSTRACT (Maximum 200 words)The duties ot a tank crewman are physicali, demanding.If a tank crewman isstronger, he will preform his 3ob better, easier, quicker, and safer.Therefore, the focus of this thesis is the design of a weight training program toimprove individual strength which will result in enhanced performance.While U.S. Army physical fitness manuals contain substantial information onweight training and principles of strength training, current doctrine doesnot address the specific needs of armor crewmen in the performance of theirtasks.Because there is no standardized or sample weight training program,each soldier must design his own plan by selecting exercises from the manuals.The goal of my research is to bridge this gap by synthesizing this informationinto a prototype program.14. SULJECY TERMS1S. NUMBER OF PAGES156Weight Training, Strength Training,Armor Crewman Strength Related Tasks17.SECURITY S0.CLASSIFICATIONOF REPORT-UNCLASSIFEIDNS1175400of 210 55001". SECURITY CLASSIFICATIONOF THIS PAGEUNCLASSIFIED15616. PRICE COE19. SECURITY CLASSIFICATIONLIMITATION OF ABSTRACTOf ABSTRACTUNCLASSIFIEDSt.1-'dard For nr 293 (Ne.2 89)

A PROGRESSIVE RESISTANCE WEIGHT TRAINING PROGRAM DESIGNEDTO IMPROVE THE ARMOR CREWMAN'S STRENGTHA thesis presented to the Faculty of the U.S. ArmyCommand and General Staff College in partialfulfillment of the requirements for thedegreeMASTER OF MILITARY ART AND SCIENCEbyB.B.A.,BRADLEY W. MAY, CPT, USANortheast Louisiana University,Fort Leavenworth,19921981KansasApproved for public release; distribution isunlimited.92-24794

MASTER OF MILITARY ART AND SCIENCETHESIS APPROVAL PAGEName of candidate:CPT Bradley W. MayTitleof thesis:A Progressive Resistance Weight TrainingProgram Designed to Improve the Armor Crewman's StrengthApproved by:SThesis Committee Chairman.KMA,C Lee FKichen,s:Li\LTC David L.M.A.Jer/Member, Graduate Faculty,Member, Consulting FacultyWallinger,/B.S.(WI7,W. Warner,Ph.D.Accepted this 5th day of June 1992 by:&-/ 1Philip a. Brookes,Director,Ph.D.Graduate DegreeProgramsThe opinions and conclusions expressed herein are those ofthe student author and do not necessarily represent theviews of the U.S. Army Command and General Staff College orany other goverrnental agency.(References to this studyshould include the foregoing statement.)ii

ABSTRACTA PROGRESSIVE RESISTANCE WEIGHT TRAINING PROGRAM DESIGNEDTO IMPROVE THE ARMOR CREWMAN'S STRENGTHbyCPT Bradley W. May, USA156 pagesIfThe duties of a tank crewman are physically demanding.a tank crewman is stronger, he will perform his job better,easier, quicker, and safer. Therefore, the focus of thisthesis is the design of a weight training program toimprove individual strength which will result in enhancedperformance.While U.S. Army physical fitness manuals containsubstantial information on weight training and principlesof strength training, current doctrine does not address thespecific needs of armor crewmen in the performance of theirBecause there is no standardized or sample weighttasks.training program, each soldier must design his own plan byThe goal of myselecting exercises from the manuals.research is to bridge this gap by synthesizing thisinformation into a prototype program.Acaeston F-rThEDTI'%y-r/'4AaA iii'DIp tIESo'ItCaRd/ e4

ACKNOWLEDGEMENTSThis thesis is dedicated to my grandmother, Mrs.Davis, who passed away September 19, 1991.MaurineA very special thanks to my committee and Ms. Carol Colefor their time, expertise, wisdom, and guidance.To my parents, Lieutenant Colonel Bruce Burda, LieutenantColonel Gerald Cummins, Jr., Lieutenant Colonel Pat Blazek,Major Jane Maliszewski, Major Greg May, Major Paul Buhl,Major Gordan Thompson, Major Mike Turner, Major Pat Locke,Major George Knapp, Major Richard Zak, Major Tom McWhorter,Major Chip Bridge, Major Mason Thornal, Captain Tony Tata,Captain Art Degroat, Captain Sam Parris, Captain KellyMorningstar, Captain Curt Hoover, Mrs. Nancy Guin,Ms. Carol Ramsey, Mr. Santo Ferrara, Mrs. Marsha Parris,Ms. Helen Davis, Mr. Craig McLean, Mr. John Rogers,Mr. Pete LaChance, Dr. Lewis Tomasi, Mr. Larry McNown andthe rest of the officers of Staff Group 10B for theirsupport and technical assistance.To Bruce Algra for allowing me to use his exerciseillustrations:"Bruce Algra Charts," 1984 series,Bakerfield, CA.Also, to Human Kinetics Publishers for giving me permissionto use the exercise narratives from "Free Weight Exercises"by J.A. Peterson in Strength Training by the Experts (pp.107-141) by D.P. Riley, 1977.Champaign, IL: LeisurePress.Copywrite 1977 by Leisure Press.And most of all, a very special thanks to my wife, Jan, andson, Chad for their unrelenting support which enabled me tosee this project to the end.iv

TABLE OF CONTENTSAPPROVAL PAGE .ABSTRACT .iiiiiACKNOWLEDGEMENTS .TABLE OF CONTENTS .ivvLIST OF TABLES .viLIST OF FIGURES .viiChapter One -INTRODUCTION .1Chapter Two - LITERATURE REVIEW .20Chapter ThreeANALYSIS .65-Chapter Four-DISCUSSION .77Chapter Five-CONCLUSION AND RECOMMENDATIONS .85Appendix A - OVERALL BODY EXERCISES .91Appendix B - LEG EXERCISES .93Appendix C - CHEST EXERCISES .112Appendix D - BACK EXERCISES .123Appendix E - SHOULDER EXERCISES .130Appendix F - TRAPEZIUS EXERCISES .135Appendix G - TRICEP EXERCISES .139Appendix H - BICEP EXERCISES .142Appendix I - FOREARM EXERCISES .145Appendix J - APPROVAL LETTER TO USE DIAGRAMS .148BIBLIOGRAPHY .150INITIAL DISTRIBUTION LIST .156v

LIST OF TABLESTable 1 .4Table 2 .5Table 3 .11Table 4 .46Table 5 .49Table 6 .52Table 7 .54Table 8 .67Table 9 .76Table 10 .86Table 11 .89vi

LIST OF FIGURESFigure 1 .42Figure 2 .50Figure 3 .55Figure 4 .80Figure 5 .81Figure 6 .96Figure 7 .98Figure 8 .101Figure 9 .103Figure 10 .105Figure 11 .107Figure 12 .109Figure 13 .111Figure 14 .115Figure 15 .118Figure 16 .120Figure 17 .122Figure 18 .125Figure 19 .127Figure 20 .129Figure 21 .132Figure 22 .134Figure 23 .137Figure 24 .141vii

LIST OF FIGURES (continued)Figure 25 .144Figure 26 .147viii

CHAPTER IINTRODUCTIONThe Army's Physical Fitness Test requires a minimumlevel of overall physical fitness for every soldier;however, commanders and leaders must ensure theirunits physically train the way they expect to fight.Innovative, demanding titness programs oriented tothe physical challenges of combat are essential toany unit's physical training strategy.'The duties of a tank crewman are physicallydemanding.Ifa tank crewman isstronger, he will performhis job better, easier, quicker, and safer.focus of this thesis isTherefore,thethe design of a weight trainingprogram to improve individual strength which will result inenhanced performance.This chapter includes the introduction,statement ofthe problem, the significance of the study, assumptions,facts, limitations/delimitations,and definitions.Thestatement of the problem includes justification for theprogram considering strength related peacetime and wartimetasks performed by armor crewmen.Chapter 2 consists of a review of the literatureincluding Army physical fitness manuals,'U.S. Army,(Washington, 1986),Army Regulation 350-41,9:3-6b.popular civilianArmy Forces Training,

physical fitness books,physiology textbooks,experiments,theses, and armor-related manuals.magazines,articles,Chapter 3 is an analysis of the research presented in theliterature.From this analysis, a proposed weight trainingprogram designed to increase strength will be developed.Since this study isa literature review, validation of theproposed program requires field testing.Chapter 4 is a discussion of training specificity.Chapter 5 is conclusions and recommendations.Theconclusion is a prototype weight training program to bevalidated by field testing.The primary question addressed by this tiasisis:What type of weight training program will best meet thearmor crewman's need for increased strength?Secondary questions include:(1) How many repetitions should be done per set?(2)Hcw many sets should be done per exercise?(3)How many days per week should one workout?(4)How long should rest between sets last?(5)How much weight should be lifted during a(6)What method of application,set?Nautilus,i.e.,free weights,or Universal equipment best supports the armorcrewman's needs?2

After answering these questions,the results willrender a proposed strength development program that can befield tested and validated.The strength of my methodology isthat my conclusionis based on scientific evidence which has been derived frompreviously conducted experiments.The weakness is that someof the experiments are dated; however,the results of morerecent experiments and studies support the findings of theearlier ones.Statement of the ProblemTank crewmen need upper and lower body strength inaddition to endurance and cardiorespiratory fitness toexecute job related tasks.My analysis of selected tankcrewman tasks validates the requirement for designing aweight training program to increase strength.gunnery or preparation for combat,During tanktank crewmen mustmanually stow ammunition and the loader must load main gunrounds which weigh between 37-53 pounds each and are 33-40inches in length (Tables 1 and 2).3

TABLE ITANK MAIN GUN )M105mm,M900 APFSDS-T39.540.8M105mm,M833 APFSDS-T3938M105mm,M456A2 HEAT-T4049M1I20mm,M829A 1 APFSDS-T38.746M120mm,M829 APFSDS-T3741M120mm,M830 HEAT-T3953*Information provided by Gunnery DivisionWeapons Department, Fort Knox, Kentucky4

TABLE 2TANK MAIN GUN AMMUNITION(TRAINING)TYPELENGTH -INCHESWEIGHT-POUNDSMlO5mm,M724A1 TP-T3332M105mm,M490Al TP-T3942M865 TP-T3545M120rmm,M831 TP-T3953M120mm,*Inlormation pro%ided by Gunnery Division, Weapons Department, Fort Knox, KentuckyThe M1 Main Battle Tank, equipped with the 105mm maingun, holds fifty-five rounds; forty-four rounds in theturret stowage compartment,three rounds in the turret rack,and eight rounds in the hull stowage compartment.The MIAlequipped with the 120mm main gun, holds forty rounds;thirty-four rounds in the turret stowage compartment and sixrounds in the hull stowage compartment.In contrast, theM60 series with the 105mm main gun holds sixty-three rounds;5

three in the turret floorthirteen in turret ready rack,ready rack, twenty-one rounds in the turret bustle rack,fifteen rounds in the left hull rack and eleven rounds inthe right hull rack.When stowing ammunition,a tank crewman grasps theround with one hand on the end of the base while the otherhand is positioned over the nose of the projectile.Managing the weig

weight training and principles of strength training, current doctrine does not address the specific needs of armor crewmen in the performance of their tasks. Because there is no standardized or sample weight training program, each soldier must design his own plan by selecting exercises from the manuals. The goal of my research is to bridge this gap by synthesizing this information into a .