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Office of Work-Life Programs (CG-111) -
Coast Guard Athleticism Program

Strength Circuits

Traditionally, strength programs are designed with specific body parts in mind; they use single joint movements, and work through a single plane of motion. We have tried to break from this traditional approach in our program design and focus instead on training movement patterns, using multi-joint movements that work through multiple planes of motion.

The reason we train body movements instead of parts is because everything about the body's engineering is connected. What happens to the big toe affects the knees, the hips and, ultimately, the shoulders. The muscular system is both complex and simple, a series of muscular and fascial bands (connective tissue) that work seamlessly to produce efficient movement. Many workout programs do more damage than good, by producing muscle imbalances and inefficient movement patterns that sabotage this highly coordinated operating system.

The Movement patterns we focus on involve the following:

The realities of operational life require everyone to be prepared to deal with these movement demands, whether they are working in confined spaces, on deck, loading cargo or assisting in the mooring of a ship. We strongly believe that the ultimate goal of the strength training component is to provide the appropriate characteristics of strength to each movement pattern to help ensure that everyone reaches their performance potential.

Alt DB Bench Press Bent Over Row Chin Up
Backwards Bear Crawl Body Weight Row Decline Push Up
Barbell Bench Press Bottoms Up KB Walk DB Straight Leg DL
Battle Ropes    
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Last Modified 1/12/2016