A lot of exercises done in the military are done using 3 counts. Some call them four counts. The way do do them is as follows.
You start by counting a number for each movement. Let’s take rifle jacks for example. The first movement has you pushing the rifle out in front of you, while jumping your legs apart. You would count (1) for that movement.
The next movement is jumping the legs together and bringing the rifle back to your chest. You would then count (2) for that. and the next movement, arms overhead, would be (3). On the final movement, you would not count 4. You would instead count the rep as (1).
So, it would go like this.
1,2,3, 1
1,2,3, 2
1,2,3, 3
1,2,3, 4
1,2,3, 5
and so on.
You would keep doing this until you got to your target rep. Maybe you decided to go to 10. At the bottom of this article I have placed a MP3 file so that you can hear what this sounds like.
You can play it in your browser or right click and save to your computer. You can then use it to count along to and keep cadence.
3 counts are great for keeping cadence among a group. They are also good to keep cadence on certain exercises. Let’s take for example, pushups. People could do pushups all different ways and speeds. To ensure you or a group are doing them correctly, you can use 3 counts.
Each movement would be a count. If you start at the top of the pusup position and then go down, that would be 1. Up would be 2. Down again would be 3. And finally up would be the rep count of 1.
Keep in mind that on an exercise like the pushup 1 rep counted in the 3 count fashion is actually doing 2 pushups. So if you end up doing 10 reps counted with 3 counts, you actually did 20 pushups.
Therefore, if you can only do a max set of 10 pushups, and want to count them as 3 counts. Then you would stop at 5 reps, like the example given above.
MP3: (Click to listen) or (Right Click and Save)
3counts-10reps
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