text: Program Design
  6-29. If Soldiers use Free Weight exercises, the Strength Training Circuit, Strength Training Machines,
  Landmine Drills, and Medicine Ball Drills, the amount of load depends on the component of fitness they are
  targeting—muscular endurance, muscular strength, hypertrophy, or power. The load for strength training is
  described as a percentage of the maximum weight a Soldier can lift one time—his or her one repetition
  maximum. As a general rule, starting a strengthening program with an emphasis on muscular endurance or
  hypertrophy will safely develop a Soldier’s foundational strength and allow progression to heavier training
  loads (see table 6-4).
  Table 6-4. Training load as a percentage of one repetition maximum for strength training goals
  Goal Load Repetitions Sets Rest Recovery
  Muscular endurance 60% 12 or more 2 to 3 Up to 30 secs 24 hours
  Hypertrophy 70–85% 6 to12 3 to 6 30 to 90 secs 48 hours
  Muscular strength 85–100% Up to 6 2 to 6 2 to 5 mins 48 hours
  Power (repeat efforts) 90% 3 to 5 3 to 5 2 to 5 mins 48 hours
  Power (single effort) 80% 1 to 2 3 to 5 2 to 5 mins 48 hours
  mins minutes secs seconds
  6-30. Assigning rest during sets of strength training exercises depends on the fitness component being
  targeted, the percent of maximum weight being lifted (one repetition maximum), the size of the muscle group,
  the number of joints and regions of the body being exercised, the period of training, and the current physical
  readiness of the Soldier. In general, the heavier the weight, the fewer the repetitions, and the longer the rest
  interval. The amount of rest between sets drives the onset of fatigue, and therefore is an important
  consideration when performance degrades or when injury occurs. In general, the principle of precision suffers
  in the presence of fatigue.
  ENDURANCE TRAINING LOAD
  6-31. The type of endurance training chosen is driven by the targeted type of cardiovascular fitness
  component. Endurance training load is built aerobically or anaerobically.
  6-32. Aerobic endurance is built with sustained activity of more than 3 minutes at submaximal levels of
  intensity. Soldiers can sustain training at this pace for minutes or hours. This type of training recruits slow
  twitch or type I muscle fibers and is the primary means of recruiting fat for fuel. Over time, this type of
  activity reduces the Soldier’s lean muscle. Because common Soldier tasks and HPDTs require more power
  and strength than endurance, sustained endurance training should not comprise the majority of a Soldier’s
  physical training program.
  6-33. Anaerobic training recruits type II muscle fibers and uses glucose (sugar) for fuel from 30 seconds to
  three minutes. During this time, glycolysis predominates over oxidative phosphorylation. This type of
  training is for very short bouts of effort. Leaders can identify the crossover when a Soldier begins to slow
  down after sprinting at maximum effort beyond 150 meters.
  6-34. The intensity of training heavily impacts the ability to recover. For example, following the Army Ten
  Miler, an event many Soldiers train intensely for, it may take three to five days to recover before re-restarting
  a training program. Besides RPE, Soldiers can measure the endurance training load by using devices such as
  power and heart rate monitors. Power monitors often come with road and mountain bicycles and stationary
  bikes. Newer chest and wrist monitors provide running power. Although appropriate in some special
  programs and laboratory settings in the Army, they are not feasible for training large groups. Other biometric
  devices or heart rate monitors with wrist or chest-straps provide simple ways to track intensity.