text: Chapter 6
  6-25. When the main activity of the session focuses on strength training, the order of the exercises are—
  * Power exercises before multi-joint exercises.
  * Multi-joint before single joint exercises.
  * Larger muscles before smaller muscles.
  RECOVERY
  6-26. Recovery includes all the rest intervals between exercises and the time between exercise sessions.
  Recovery includes walking after performing running activity and continues with the performance of the
  stretches in Recovery Drill or the checking for joint stiffness and soreness in preventive maintenance checks
  and services (PMCS). See ATP 7-22.02 for exercises. The Central Army Registry website provides CIMT
  demonstration drills at https://atiam.train.army.mil/catalog/dashboard. The Army Combat Fitness Test
  website at https://www.army.mil/acft/ provides detailed descriptions and instructional videos for each testing
  event.
  INTENSITY OF TRAINING
  6-27. Using RPE expediently gauges the intensity of effort in strength and endurance training programs. RPE
  describes how intense the workout should feel as a Soldier completes it. It allows exercise leaders to properly
  dose intensity across the training session and period. Sticking to the recommended levels of perceived
  exertion allow effort to be more properly dosed across a training period to avoid overtraining and injury. RPE
  works on a 10-point scale with the higher rating representing more intense effort. Table 6-3 includes another
  expedient measure of effort that applies in strength training—repetitions in reserve (known as RIR). This
  number represents how many repetitions of a movement or lift a Soldier could perform before having to stop.
  Easier efforts have higher repetitions in reserve. A one-repetition maximum lift, by definition, should have a
  repetitions in reserve of zero—the Soldier should be unable to perform any more repetitions. Prescribed RPE
  and repetitions in reserve let a Soldier know what effort is required in advance of the workout so that he or
  she can better prepare mentally.
  Table 6-3. Rating of perceived exertion and repetitions in reserve scales
  RPE Intensity Activity Description RIR
  1 No effort at all Sitting, lying down or stretching 20
  2 Extremely little Intermittent walking with little effort 15
  3 Very easy Sustained walking, light carrying—could maintain the effort all day 10
  4 Easy Marching, running slowly, light lifting—could maintain the effort for hours 8
  5 Moderate Running long, ruck marching—breathing heavily as challenge increases 6
  6 Somewhat Sustained circuit training, running above aerobic endurance—feeling it 4
  hard
  7 Hard Short of breath—using short sentences to speak. Approaching 3
  maximum weight.
  8 Very hard Pushing limits of weight, pace and distance—cannot maintain the pace 2
  9 Very, very hard Close to maximum—can barely breathe to speak 1
  10 Maximum effort Reached maximum weight, reps, distance or pace—cannot do any more 0
  RIR repetitions in reserve RPE rating of perceived exertion
  STRENGTH TRAINING LOAD, REPETITIONS, SETS AND REST PERIODS
  6-28. Training load, sometimes called training stress, refers to either the weight lifted or the amount of work
  performed over time. As load accumulates across a short-term of one session or one day (acute load), the
  physical and nonphysical stress on the Soldier builds. This longer-term or chronic load occurs over days or
  weeks and has to be monitored and adjusted to include all other physical activity in the Soldier’s schedule in
  order to avoid overload.