Training in Conffined Spaces

^ deployment or extended training exercises you may encounter conditions that limit your physical training routines and options. Submarines and small assault craft probably create the greatest challenge; but a well balanced training program can be maintained even with limited space and equipment. So, take this opportunity to design new routines with alternative exercises and have fun. The concepts for designing training routines in confined spaces is the same as any gym-based routine, you just have to be more creative. Follow the FITT Principle guidelines outlined in Chapters 4, 5, and 7 and try some of the exercise in this chapter when designing your workouts.

Aerobic Conditioning

Performing your aerobic training routines may seem impossible if you don't have access to cardiovascular training equipment or large areas to train. However, with a little creativity you can design a training routine to maintain your fitness level. Some exercises you can perform in confined quarters with minimal equipment include:

♦ Jogging or marching in place.

♦ Jumping rope or jumping jacks.

♦ Stair stepping, if you have access to stairs or if you have space for
an aerobic step bench (plastic step with risers).

Strength Training

In addition to calisthenics, strength exercises using light-weight, portable equipment, such as elastic tubing, dumbbells or a ball, can be performed in small spaces. Examples of these exercises are shown in Table 10-1. Regardless of the equipment used, the general principles and techniques outlined in Chapter 7 for muscle strength and endurance training apply. Follow the set and rep recommendations outlined in Chapter 8 for calisthenic exercises, starting with one set of eight reps. Include exercises for each of the major muscle groups mentioned in Chapter 7, Figure 7-2.

Elastic Tubing and Bands

с

a. 4 ft. elastic band. b. 1 ft. elastic loop with foam handles. с Nylon anchor piece to place in door jams.

These come in different widths and resistances, each designated by a different color. (As a rule, the smaller the tube's width, the less resistance it provides.) The basis of elastic tubing exercises is that as you stretch the

tubing during your exercise, it provides a continuously increasing resistance. Resistance can be adjusted by: 1) altering the placement of the tubing (addressed in Table 10-1), 2) using two tubes, 3) using a thicker tube, or a combination of all these. Note that using two thin tubes may provide less resistance than using one thick tube. Typically, tubes and bands are sold in

 

4 ft. lengths and cost $5 to $10. When purchasing tubing, buy one with handles large enough to slip over your forearms. Buy several tubes of varying widths since you will need different resistances for different exercises. Also, check the tubes periodically for wear and tear