CDT JACOB CDT LANCLOS CDT LANGELLA CDT ROSENBERG

CDT JACOB CDT LANCLOS CDT LANGELLA CDT ROSENBERG CDT COJOCARU

Mission Statement 1/B/1 -32 nd IN will conduct PT in order to be able to accomplish the following METL: -Move under direct fire -React to man-to-man contact -Personnel recovery -Perform movement techniques during an urban operation -Enter a building during an urban operation -Cross a water obstacle

Fitness Objectives • Must be able to meet Company fitness requirements • Each soldier can do 20 pullups wearing ACUs • Complete 5 miles in 40 minutes • Buddy carries. Not only is this great practice for carrying a casualty but if done frequently enough will build muscular endurance. • Conduct regular foot marches to build strength and cardiovascular endurance to make a 12 mile ruck.

Individual Task Move under direct fire React to man-toman contact Personnel recovery Physical Requirements (10) 1. 2. 3. 4. Exercises (10) High crawl Low crawl Sprinting Agility (lateral movement) 5. Vaulting 6. Jumping 7. Landing correctly 8. Climbing 9. Speed 10. Coordination 1. Obstacle courses 2. Intervals 3. Cross-country runs 4. Treadmill 5. Cardio bike 6. Up-downs 7. Shuttle-runs 8. Swimming 9. Side-Straddle Hop 10. Leg Press 1. Muscular strength 2. Power 3. Muscular endurance 4. Restraining enemy 5. Pushing enemy 6. Throwing enemy 7. Coordination 8. Agility 9. Speed 10. Break contact 1. Interval sprints 2. Hill runs 3. Weighted lounges 4. Chest press 5. Lat pull-down 6. Power cleans 7. pull-ups 8. push-ups 9. sit-ups 10. Bicep curls 1. Muscular Strength 2. Muscular Endurance 3. Power 4. Coordination 5. Agility 6. Speed 7. Break contact 8. Lifting heavy objects 9. Carrying heavy objects 10. Moving with heavy objects 1. Interval sprints 2. Pullups 3. Chest Press 4. Shuttle run 5. Side Straddle Hop 6. Tricep Extensions 7. Bicep curls 8. Weighted lunges 9. Hill Runs 10. Ruck runs Secondary Benefits (5) Resources 1. Strength 2. Endurance 3. Teamwork 4. Confidence 5. Mental toughness 1. 2. 3. 4. 5. Core strength flexibility Mental toughness stamina confidence 1. Improved endurance 2. Improved cardiovascular ability 3. Improved weightlifting ability 4. Stamina 5. Endurance 1. 2. 3. 4. 5. Indoor obstacle course Track and Fields Hill Weight room Pull-up bars

Individual Task Physical Requirements (10) Perform movement techniques during an urban operation 1. Sprinting 2. Jumping 3. Carrying 4. Reaction Time 5. Coordination 6. Muscular Strength 7. Muscular Endurance 8. Climbing 9. Hand to Hand Combat 10. Agility Enter a building during an urban operation 1. Quickness 2. Muscular Endurance 3. Agility 4. Coordination 5. Muscular Strength 6. Hand to Hand combat 7. Reaction Time 8. Power 9. Balance 10. Climbing Cross a water obstacle 1. 2. 3. 4. 5. 6. 7. Strength Endurance Coordination Power Balance Stamina Hand Strength 8. React to Contact 9. Carry Buddies 10. Carry Equipment Exercises (10) Secondary Benefits (5) 1. Intervals (30 sec) 2. Fartlek 3. Buddy Carries 4. Pushups 5. Squats 6. Long Distance Runs 7. IOCT 8. Pullups 9. Up-Downs 10. Swimming 1. Improved Muscular endurance 2. Improved Muscular Strength 3. Range of motion 4. Flexibility 5. Quickness 1. Up-Downs 2. Buddy Carries 3. IOCT 4. MOUT Drills 5. Rifle PT 6. IOCT 7. Pullups 8. Swimming 9. Pushups 10. Squats 1. Overhead arm claps 2. Side Straddle Hop 3. Dead-Lift 4. Squat 5. Bench 6. Intervals (30 secs) 7. Pullups 8. Swimming 9. Buddy carries 10. Pushups 1. Fat Loss 2. Muscular Growth 3. Long Distance Running 4. VO 2 Max 5. Heart Rate 1. Improved Swimming Ability 2. Fat Loss 3. Grip Strength 4. Heart Rate 5. Muscular Growth Resources

FITT Chart Objectives Meet Company Fitness Requirements Achieve Run Standard (5 miles/40 minutes) Assisting Casualty Training Improve Ruck March times Meet Company APFT Goals Frequency 1 -2 times per week Twice a week every two weeks Once every two weeks 1 day per week Intensity Low to high intensity Increasing distance and pace Medium to High intensity Long distance, medium intensity High Intensity Time 1 -1. 5 hours 1 -1. 5 hour sessions 1. 5 -3 hours 1 -1. 5 hours Type Pullups in ACUs Rope climbs Monkey bars Kneeling basketball throw Shuttle runs Flexed arm hang Long jump Survival Swimming Endurance run Sprints Intervals Ruck runs Fartleks Long slow jog (only 60 -70% of MHR) Hill Sprints Bike Swim Row Buddy carries Power squats Power jumps Supermans Sprints Ruck (weighted) runs Hill sprints Power lunges Increasing ruck weight and distance Pushups Situps Ankles to the bar Flutter kicks Lunges Dips Pullups Mountain climbers Bicycles Crunches Pendulums Timed ruck marches —increase company average goal with each ruck Competitive ruck marches

Department of Physical Education Calendar Template Alternating two week Calendar Monday Tuesday Wednesday Thursday Friday Platoon PT Company PT Squad PT Platoon PT 12 mile timed ruck Muscular Fitness (Mod) Cardio (High) APFT Improvement: Muscular Fitness (Medium) Monday Tuesday Wednesday Thursday Friday Platoon PT Company PT Squad PT Platoon PT Cardio (Low) APFT Improvement: Muscular Fitness (High) Cardio (High) Muscular Fitness (Med) Sports Day Keeps variety in PT plan and maximizes supervision by limiting squad PT (Skill))

8 -week Schedule Week/Day 1 Monday (Platoon PT) Tuesday (Platoon PT) Wednesday (Company PT) Thursday (Squad PT) Friday (Platoon PT) Diagnostic APFT Diagnostic Unit Assessment CR MF/ME Skill CR 2 CR MF/ME Recovery 3 MF/ME CR CR MF/ME Skill 4 12 mile ruck MF/ME CR MF/ME Recovery 5 MF/ME CR CR MF/ME Skill 6 CR Diagnostic APFT CR MF/ME Recovery 7 MF/ME CR CR MF/ME Skill 8 12 mile ruck MF/ME CR MF/ME Recovery

Daily Schedule: MONDAY ACT: 1 st PLT Interval Sprints, Fartleks, Hill Sprints INT: MHR/8 -12 reps to MF DUR: 45 min ACT: 2 nd PLTAbility Group Run INT: MHR DUR: 45 min TUESDAY ACT: 2 nd PLTInterval Sprints, Fartleks, Hill Sprints Upper body circuit INT: MHR/8 -12 reps to MF DUR: 45 min ACT: 1 st PLTAbility Group Run Upper body circuit INT: MHR DUR: 45 min WEDNESDAY All PLTs ACT: Long Run INT: 6 -10 mph, 80% MHR DUR: 60 minutes THURSDAY ACT: 1 st Squad Upper Body Cir: pullups, pushups, Ab workout: situps, INT: MMF DUR: 45 min ACT: 2 nd Squad Upper Body Cir; buddy Carries; LCE weighted circuits INT: 5 xs 15 stations DUR: 45 min ACT: 3 rd squad Free Weight Room INT: 8 -12 Rep, MMF DUR: 1 hour (SQUADS alternate every week) (Every 4 th week) ACT: PLT tactical movement (12 miles) INT: 35 lb ruck DUR: N/A FRIDAY By PLT ACT: Frisbee, Soccer, Basketball INT: 60% MHR DUR: 45 min Or RECOVERY