CHAPTER VI
ESTABLISHMENT OF A TRAINING PROGRAM
How to compose a series of progressive sessions. — Variability of the program following the results. — General and specific training.
41. The regular, methodical and progressive work makes up training, ie the movement towards the ultimate goal of education: get the maximum performance from the human machine. The training must be daily to be effective.
42. The series of progressive training consists of daily sessions or lessons of increasing difficulty.
The difficulty results from the following elements:
1° Choice of increasingly difficult exercises or movements;
2° Total number of exercises and movements making up the session;
3° Relative importance of rest;
4° Total duration of the session.
43. A similar session may also be made more difficult without changing the exercises that comprise it:
1° By seeking more intense and more prolonged efforts;
2° By reducing the partial rests;
3° By increasing the rate or speed of movement;
4° By repeating the same kind of exercises more times in succession;
5° By working with more vigor and energy.
44. The establishment of a training program with sessions of increasing difficulty is the delicate part of the work method. The value of this program will depend on the final results.
On one hand, it is important to not demand too much from the body to avoid overwork. To do this, it is sufficient to respect the rules of fatigue.
On the other hand, it must work enough to avoid shuffling in place. If the program is well ordered, there must be progress or at least never have loss after each work session.
45. A training program is based on the immediate effects of certain exercises and the economic conditions of the working muscle.
Any errors or inversion in the exercises can lead to loss of time, discouragement or unnecessary burnout.
If the increase is well ordered, the subject naturally and without exaggerated effort reaches the more difficult exercises.
The inability to perform an ordinary application exercise shows that some preliminary exercises were neglected or not repeated enough.
For example, in the climbing exercises, to begin with the most difficult recoveries is a serious mistake and a technical error. Climbing smooth rope must precede and prepare this type of exercises. The rope acts on all the muscles working in the "climb". Initially, help from the legs permits training these muscles gradually, even in the weakest subjects.
Similarly, the various application jumps must be carried out when the legs are sufficiently prepared and landings assured by doing classic ordinary jumps.
Speed and energy grow naturally in the performance of lively relaxation exercises, etc.
GOOGLE SCAN MISSING PAGES 23 TO 32FIXED THANKS TO BIONICGRAPE
46. A training program demands to be reasonable. Its grand lines are always established in advance, but everything is modifiable after the circumstances.
The best is to specify the exercises to be executed and to fix the goal to achieve yearly, monthly, weekly, and daily.
47. A well-ordered program can submit to very important modifications, each time they are deemed necessary. It is a question of experience and of the dexterity of the part of that which has been established.
The observation of the results and the progress accomplished serves at the same time as a reference point and indicates to orient the program or direct it such and such way.
48. Do not confuse general training with particular training for certain types of exercises. Educating a physical subject consists of developing in a complete fashion, not to specialize in a single genre.
Specialization is not complete rational education; It can not make that one time the education achieve.
49. In other times, all who pursued general education, one can lay aside certain exercises with the intention to return back either at a more favorable time, or in a more proper place.
Certain exceptional subjects may occasionally engage in particular training for a short time, to condition how their general education would not suffer them.
50. The general training, after the progressive work meetings, is always a mix of games and sports of all sorts where the execution is not possible during the special time consecrated to body development.
It is an essential complement of the regular and daily meeting which permit direct application of the qualities aquired by the methodical work.
CHAPTER VII [I had previously done one page of this]
OBSERVATION OF THE RESULTS
Usefulness of observing the results. – How to observe the results by periodic tests. – Measure of physical aptitude. – Physical aptitude insufficient or null, inferior, average, superior, and exceptional. – Minimal performances which characterize physical aptitude of the complete athlete. – Model of the individual card.
51. The periodic observation of the results is essential to have precise indications of the value of the work accomplished, and the efficiency of the method used.
52. This observation is effective for comparison. The difference in value of performances or exercises accomplished in two different times practically gives the value of the results acquired.
53. The general physical aptitude can be measured by a certain number of tests listed on a scale given and made to intervene, in group or separately, muscular strength, skill, and force of resistance. The tests needed to determine this measure of general physical aptitude should at least be composed of the following exercises:
1 – Jumps (give the measure of agility, flexibility, and the release of the lower members);
2 – Speed and endurance runs (organic resistance);
3 – Climbing a smooth rope (muscular strength of the upper trunk, arms and abdomen);
4 – Throwing a weight (dexterity, coordination of movements)
5 – Lifting a weight with two hands (general muscular strength);
6 – Swimming (muscular strength, force of resistance, dexterity and flexibility).
54. The more the number of tests is considerable, the more the measure of the physical aptitude is precise.
To mark this measure, the performances of each test are given in points after a scale established in the following fashion:
The performances correspond to number of points, zero indicates a minimum that every adult at least 18 years old of average health should reach to be considered “to get by”. It is essential that the practice of application exercises lets one attain the minimum as rapidly as possible.
The performances corresponding to 3 points characterize subjects developed and trained in a superior fashion.
The performances corresponding to 5 points characterize subjects with exceptional aptitudes or specialists who have practiced physical exercises for a long time.
Finally, by continuing the indicated scale, the performances of 12 to 15 points correspond approximately with records established by elite subjects, approaching the limits of human power.
55. To keep the measure of a subject’s aptitude and to follow his progress, one needs to make a card for him comprised of a certain number of varied tests and his score.
The card-type is made of 12 tests. However one may have a sufficiently exact indication of the aptitude for a number of tests much less.
The table on page 28 shows which of the 12 tests the card-type and the number of points attributed to each performance. *
* The system of the measurable tests and the model of the card-type that we have personally established and put in practice at the School of Marine Riflemen has been officially approved and made regulation of the Marines.
56. The aptitude value is given by the total number of points obtained in each test. The is listed at their just value, by points and hundredths of points.
One can give negative points for performances less than 0, or points higher than 5, whatever the case, by completing in the proper sense the gradation shown in each test.
The number of points is evidently an algebraic sum, since some performances are scored with negative points.
The model of the card-type is shown on page 29.
57. The physical aptitude is called:
1 – Insufficient or null, when the total number of points is less than 0;
2 – Inferior, when the total number of points is at least equal to 0;
3 – Average, when the total number of points is at least equal to 18;
4 – Superior, when the total number of points is at least equal to 36;
5 – Exceptional or athletic aptitude, when the total number of points is at least equal to 60.
58. To characterize the aptitude of the complete and perfect athlete, a high condition is needed.
By definition, a complete and perfect athlete excels in all the exercises; he possesses at least an exceptional aptitude in each of the classic tests of the card-type. By consequence the minimum number of 60 points is not attained by the accomplishment of a couple extraordinary performances which compensate for other very inferior ones.
The minimal performances which must be achieved are:
Standing high jump = 1.15 m
Running high jump = 1.40 m
Standing long jump = 2.50 m
Running long jump = 5.00 m
100 m run = 13 seconds
500 m run = 1:24
1500 m run = 5:05
Rope climb = 10 m
7.25 kg throw = 9 m
Lift 40 kg = 10 times
Swim 100 m = 2 minutes
Swim: dive under water = 60 seconds
59. The results observation procedure which consists of making the successive measures and the regular weigh-ins does not permit notice of the practical results aquired also clearly that the system of the tests indicated very high. The establishment of these physiological cards is to help use a different point of view, because one can know the health state of the subjects.
This question is rather the question of the competence of doctors who, knowing the organic value of the subjects, may prevent certain exercises or regulate the dose by banning or limiting certain performances.
For the normally healthy individual, the psysiological card is not useful. Only the practical observation of the material results is necessary.
TEST SERIES
Standing high jump | Running high jump | Standing long jump
Running long jump | Run 100 m | Run 500 m
Run 1500 m | Rope climb | Throwing weight 7.25 kg
Lift weight with 2 hands | Swim 100 m | Swim: Dive under the water
1. Any height is considered as not passed if any part of the body has touched the rope or indicating bar. Starting the standing jump, it is prohibited to move the feet in the way to take a call [roll call?] or the trampling.
2. The distances are measured from the dash line to the heels closest to this line, supposing that the jumper does not fall backwards after the landing.
3. Departure takes place seated on the ground and the climb is done without aid from the legs.
4. The dash is done inside a square 2 meters each side; it is prohibited to exit the square. The throw distance is measured from the line before the square, with the line extended to the center of the print made by the fall of the weight. Take the average of the right and left hand throws.
5. The test occurs for the successive lifts in correct “press”, the legs stiff. Time of rest one second: At the shoulders, the arms tense vertically and the trunk flexes forward (See chapter 6, part 3). The negative scale corresponds to the lift of less than 40 kgs [88 lbs] and is established at the rate of one point per 5 kg difference.
6. The course must be effectively without appreciable current.
7. The body must be entirely immersed. The negative scale is established at one point per each 2 seconds less than 10 seconds.
MODEL OF THE CARD-TYPE
[Top of each column has name, age and weight of each subject]
[Each row lists the test, performance, and points]
