FITT Chart Objectives Minimum APFT Score 270 Muscular

FITT Chart Objectives Minimum APFT Score 270 (Muscular Fitness Focus) Minimum APFT Score 270 (Cardio Focus) Water Survival Training Foot March Conditioning (12 miles in 3 hours or less with 35 lb ruck) Soldiers able to pack, move, and reestablish their weapon systems (Improved Speed and Agility) Frequency 1 -2 times per week Once every two weeks 1 day per week Intensity Low to high intensity Increasing distance and pace Low to high intensity Increasing distances, low intensity High Intensity Time 1 -1. 5 hours 1 -1. 5 hour sessions 1. 5 -3 hours 1 -1. 5 hours Type Pushups Sit-ups Flutter Kicks Ranger Wall Pull-ups with negatives reps Bear Crawls Low crawl Dips The Rower Crunches Planks Ankles to the Bar Leg Lifts Body Squats Endurance run for 40 minimally Sprints Stair Runs Interval runs Indian runs Fartlek Runs with weighted vests Swimming with ACUs and weapon Increasing ruck weight and distance Obstacle courses Inflate clothes for extended survival Decreasing times for specific distances Illinois drills Pickle Bob and Travel Use different strokes Unit water polo matches Ultimate Frisbee Speed tests with equipment assembly/ disassembly

Department of Physical Education Calendar Template Alternating two week Calendar Monday Tuesday Wednesday Thursday Friday Platoon PT Squad PT Platoon PT Company PT Cardio (High) Muscular Fitness (High) Water Survival (Low-High Intensity) Cardio (Low) Muscular Fitness (Low) Monday Tuesday Wednesday Thursday Friday Platoon PT Squad PT Platoon PT Company PT Muscular Fitness (High) Cardio (High) Ruck March Focus (Low-High) Muscular Fitness (Low) Sports Day (Skill))