The Mountain Climber

EXERCISE 3: MOUNTAIN CLIMBER
Purpose: This exercise develops the ability to quickly move the legs to power out of the front leaning rest
position (Figure 9-4).

Starting Position: Front leaning rest position with the left foot below the chest and between the arms.
Cadence: MODERATE
Count:

1. Push upward with the feet and quickly change the positions of the legs.
2. Return to the starting position.
3. Repeat the movements in count 1.
4. Return to the starting position.

Figure 9-4. Mountain climber

Check Points:

• The hands are directly below the shoulders with the fingers spread (middle fingers pointing straight
• ahead) with the elbows straight, not locked.
• To prevent the trunk from sagging, contract and hold the abdominals throughout the exercise. Do not
• raise the hips and buttocks when moving throughout the exercise.
• Align the head with the spine and direct the eyes to a point about two feet in front of the body.
• Throughout the exercise, remain on the balls of the feet.
• Move the legs straight forward and backward, not at angles.

Precaution: N/A

STRENGTH TRAINING MACHINE DRILL

STRENGTH TRAINING MACHINE DRILL

EXERCISE 9: TRICEPS EXTENSION

Purpose: This exercise develops strength in the triceps muscles (Figure 6-44).

Starting Position (Standing): Straddle stance with a 90-degree angle formed at the upper and lower arms. Select the appropriate weight and ensure the pin is secure in the weight stack. Maintain an erect position, eyes

looking straight ahead, grasping the bar with a closed, pronated grip.

Starting Position (Seated): Seated position with the feet firmly on the ground. The seat is adjusted so a 90-degree angle is formed between the upper and lower arms, with elbows shoulder-width apart on the supporting

pad, with hands in a closed-grip. The hips and low back are firmly against the seat back with the eyes looking straight ahead. A natural arch is maintained in the lower back. Select the appropriate weight and ensure the pin is secure in the weight stack.

Cadence: SLOW

Count:

1. Push downward until both arms are fully extended, but not locked.

2. Return to the starting position.

Check Points:

􀁺 Feet remain on the ground, with hips and back firmly on the bench during seated triceps extension.

􀁺 Keep the head and neck in a neutral position, looking straight ahead.

􀁺 Exhale on count 1 and inhale on count 2.

Precautions: Do not lean forward while performing standing triceps extension. Do not arch the back or allow

the hips to rise off the bench during seated exercise.

Jeffrey W. Bennett, ISP is an author of non-fiction books, novels and periodicals

Motivating and Inspiring

7-27. Motivation is the reason for doing something or the level of enthusiasm for doing it. Motivation
comes from an inner desire to put effort into meeting a need. People have a range of needs. They include
basics, such as survival and security and advanced needs, such as belonging and a sense of
accomplishment. Awareness of one’s own needs is most acute when needs go unfulfilled.

7-28. Army leaders use the knowledge of what motivates others to influence those they lead. Knowing
one’s Soldiers and others who may be influenced, gives leaders insight into guiding the team to higher
levels of performance. Understanding how motivation works provides insight into why people may take
action and how strongly they are driven to act.

7-29. While it is difficult to know others’ needs, it helps to consider three parts that define motivation:

• Arousal: A need or desire for something that is unfulfilled or below expectations.
• Direction: Goals or other guides that direct the course of effort and behavior.
• Intensity: The amount of effort that is applied to meet a need or reach a goal.

7-30. The arousal, direction, and intensity of motivation produce at least four things that contribute directly
to effective task performance. Motivation focuses attention on issues, goals, task procedures, or other
aspects of what needs to be done. Motivation produces effort that dictates how hard one tries. Motivation
generates persistence in terms of how long one tries. The fourth product of motivation is task strategies
that define how a task is performed—the knowledge and skills used to reach a particular goal. Know

What the Army Physical Readiness Training Manual Offers

The APRT:

• Provides Soldiers and leaders with the doctrine of Army Physical Readiness Training.
• Reflects lessons learned in battles past and present, time-tested theories and principles and emerging trends in physical culture.
• Helps ensure the continuity of our nation’s strength and security.
• Prepares Soldiers physically for full spectrum operations.
• Explains training requirements and objectives.
• Provides instructions, required resources and reasons why physical fitness is a directed mandatory training requirement as specified in AR 350-1, Army Training and Leader Development.
• Allows leaders to adapt PRT to unit missions and individual capabilities.
• Guides leaders in the progressive conditioning of Soldier strength, endurance and mobility.
• Provides a variety of PRT activities that enhance military skills needed for effective combat and duty performance.