Bodyweight training system.pdf

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FOREWORD
Physical fitness is inherent to mission readiness both domestically
and abroad. CF personnel may not always have access to a fitness
facility or equipment while deployed or on travel-related duty.
Bodyweight exercises do not require free weights or resistance
training equipment. This training manual provides an easy-to-follow,
integrated training regimen that will enable CF personnel to
maintain a fitness training routine in less than ideal conditions. The
exercises included can be performed anywhere, at any time, with
limited physical space and with no equipment. For additional
fitness programming support and resources, visit us at www.DFIT.ca.
Daryl Allard
Director of Fitness
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TABLE OF CONTENTS
INTRODUCTION
BODYWEIGHT TRAINING SYSTEM
GETTING STARTED
GUIDELINES
SCHEDULE
RECOVERY
BODYWEIGHT TRAINING WORKOUT (BT)
TERMINOLOGY
TECHNIQUE
EXERCISE VARIATIONS
WARM UPS 1-3
BODY TRAINING 1-12
BODY TRAINING +
AEROBIC S
CORE STABILITY 1-3
COOL DOWN 1-2
ABOUT THE AUTHORS
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5
6
10
13
17
17
21
24
27
33
45
49
53
57
59
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BODYWEIGHT
TRAINING SYSTEM
ACKNOWLEDGEMENTS
The Director General Personnel and Family Support Services have
developed a Bodyweight Physical Fitness Training Program for CF members.
Project Authority
Ben Ouellette, CEP, CSCS
Authors
Michelle Cormier, CEP
Mary-Beth McGinn, CEP, CPT-CC
T
odd Stride, CEP, CSCS
Technical Contributors
Guylaine Charbonneau, M.Sc., P.Dt.
Christine Charron, CEP
Duane Farrell, CEP, CSCS
Aaron Grainge, CEP, CSCS
Danielle Henry MHK (c), CPT
Lucie Laferrière, PT MHA
Technical Writer
Paul Dale
Design/Layout
Melissa Gauthier
Imagery
Lyndon Goveas
Combat Camera
G
eoffrey Drover, CEP, CSCS
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INTRODUCTION
Members of the Canadian Forces must be physically fit to meet the
demands of operations. A combination of health- and performance-
related fitness components contribute to their ability to function in
complex and challenging environments. These
components include cardiovascular endurance,
muscular strength and endurance, mobility,
flexibility, agility, balance, coordination, speed
and power. Members must also demonstrate a
high level of functional fitness – the ability to use
these trained components to perform
military-related tasks efficiently and effectively.
When members do not have access to
a fitness facility or equipment, they can
use bodyweight exercises to maintain
cardiovascular and muscular endurance.
Bodyweight exercises, such as the push-
up, squat and lunge, do not require free
weights or resistance training equipment
because the weight of the body provides
resistance for each specific movement.
The Bodyweight Training System (BTS) is a physical fitness training
program that can be performed anytime, anywhere, with limited
physical space, and no equipment.
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