Strength Training For Tank Crewmen

Introduction The job of loader in a tank crew requires upper body strength and endurance. The push-up event on the APFT is to some degree a measure of upper body strength. However, it primarily measures muscular endurance in the triceps and pectoral muscles. Meeting the minimum standard, or possibly even scoring well on this event, does not necessarily mean that a soldier has sufficient strength and endurance to effectively load a tank main gun. Formerly, a tank loader was required to load rounds weighing about 35 pounds. With the introduction of the MIA1 tank and the new 120-mm HEAT and Sabot rounds, the loader must now load rounds weighing over 50 pounds. In a combat situation these rounds must be loaded repeatedly, in a moving tank, possibly as often as every 4-6 seconds. Most tank crewmen have experienced few problems in the past. However, the additional weight may reduce efficiency if special attention is not paid to muscular strength and endurance training. The normal physical fitness training program followed by most unite in the Army does not include progressive resistance training for all major muscle groups. This is primarily due to time constraints and lack of sufficient equipment to train large numbers of personnel. Tank crewmen, particularly loaders, should be given the time and resources necessary to ensure peak performance. Depending on the size of the individual performing the loading, and the particular method that is used, most of the major muscle groups of the upper body and torso are employed. For this reason, a well-rounded strength program is important. In order for the program to be effective, commanders must see to it that tank crewmen are given the time and the equipment to conduct muscular strength and endurance sessions 3 times a week for 45-60 minutes. Tank crewmen must continue to participate in those parts of the unit’s normal physical training program that develop or maintain flexibility, agility, cardiorespiratory endurance, and unit cohesion. If time permits, soldiers should run for 20 minutes following some of the strength training sessions. This will help to ensure that they get the recommended 3-4 aerobic sessions per week. Strength Training Program The program consista of two distinct exercise routines (see Figures 1 and 2). Each routine is to be followed for alternating periods of two months. For example, follow Routine #1 for two months then Routine #2 for two months, then revert to Routine #l. Soldiers perform the exercises in both routines for three sets of 8-12 repetitions unless otherwise noted. The soldiers should be familiar with the guidance provided in FM 21-20 for selecting starting weights, warm-up, and cooldown. Illustra- 38 tions of most of the exercises are in Chapter 3, of FM 21-20. The two routines can be accomplished using free weights, exercise machines, or a combination of both. Soldiers should train with a partner for safety, convenience, and motivational reasons. Rest between seta should be lim-,ited to 60-90 seconds in order to finish the routine in 45-60 minutes. A high quality Rotary Torso Machine is important in this program. The movement on this machine closely resembles the twisting motion a tank loader uses to place the round in the main gun. This movement is difficult to duplicate using Figure 2 Routine 2 Warm-up (FM 21 -20) Exercise Sets Repetitions Leg Extension 3 8-12 Leg Curl 3 8-1 2 Inclined Bench Press 3 8-1 2 (Barbell) Rowing (Dumbell) Alternate Bent-Over 3 8-1 2 Alternate Standing 3 8-1 2 Press (Dumbell) Curl [Cable) [Palms down) Rotary Torso 3 8-1 2 Machine or *Side Bends 3 12-20 [Dumbell) Cool-down (FM 21 -20) Alternate Dumbell 3 8-12 Triceps Push-downs 3 8-1 2 Reverse Wrist Curls 3 8-1 2 Muscle Groups Quadriceps Hamstring Upper Pectoral, Deltoid, Triceps Lats, Rhomboids, Teres, Spinal erectors, unless you support yourself with one hand Deltoid, Triceps Biceps, forearm Triceps Forearms ExternaVlnternal Obliques Abdominals ExternaVlnternal Obliques Abdominals 'This exercise is to be used if a Rotary Torso Machine is not available. free weights. The external and internal obliques can be exercised, however, using the abdominal twist on Page 3-9 of FM 21-20. Another execise for the oblique muscles is the Side Bend. From a standing position, the soldier holds one dumbell in the right hand and bends to the right side. He then Figure 1 (Routine #1) Warm-up (FM 21 -20) Exercise Squat Bench Press (Barbell) Bent-Over Rowing (Barbell) Seated Press (Barbell) Biceps Curl (Barbell) Parallel Bar Dips Shoulder Shrug (Barbell) Wrist Curl (Palms Up) Abdominal Twist Cool-down (FM 21 -20) Set!3 3 3 3 3 3 3 3 3 3 Repetitions 8-1 2 8-12 8-12 8-1 2 8-1 2 8-1 2 8-1 2 20 15-20 Muscle Groups Lower body and torso (especially quadriceps and gluteal muscles Pectorals, Triceps, Front Deltoid LaWRhomboids, Teres, Spinal Erectors Deltoids, Triceps, Trapezius Biceps, forearms Triceps, Pectorals, Front Deltoids Trapezius, forearms Forearms Abdominals. Obliques bends to the left side to achieve a full range of motion. This is considered one repetition. After completing 8-12 repetitions, place the dumbell in the left hand and repeat the exercise. A review of Chapter 3 in FM 21-20 will provide a good background for soldiers beginning this program. ED TAR ANTINO. Education Specialist at the Soldier Physical Fitness School, Ft. Benjamin Harrison, IN, holds a bachelor degree in physical education and health from Montclair State College, NJ, and a masters degree in physical education from Ball State University, IN. He served three years in the USMC as an engineering officer and later taught and coached at the high school level in Indiana. He has been at his present position four years and has contributed to FM 21 -20 "Physical Fitness Training," DA Pamphlet 350-21, "Family Fitness Handbook," DA Pamphlet 350-1 5, "Commander's Handbook on Physical Fitness," and DA Pamphlet 350-18, "Individual Handbookon Physical Fitness."