UNIT PHYSICAL TRAINING PROGRAM Cadet Devon Botteri Cadet

UNIT PHYSICAL TRAINING PROGRAM Cadet Devon Botteri Cadet John Eischer Cadet John Gordon Cadet Ray Jeven Labio

Unit and METL Unit: Alpha Detachment, 556 th Personal Services Battalion, 25 th Infantry Division METL: -Conduct Mobilization/Deployment Operations -Conduct PSS and Sustainment -Exercise Command Control -Protect the Force -Move Over, Through, or Around Obstacles -Dismount/Re-mount a vehicle

Mentor Feedback � “Make certain your soldiers are eating well balanced meals even when they don’t want to. Their food intake will directly effect their physical performance. ” � “Encourage soldiers to take ownership of their subordinates and lead from the front in every way possible (including PT)” � “Take care of your soldiers and they will take care of you down range. This means making certain they are not only healthy, but are able to perform their warrior tasks beyond the standard. ” � “Soldiers don’t need a friend they need a leader who takes charge and sets the tone for the unit. ”

Unit Assessment � 1 Soldier is on profile for a broken arm, but can conduct minimal PT � 4 Soldiers failed to pass the run on the last APFT � 1 Soldier is on the Army Weight Control Program

Facts and Assumptions �Facts 12 week training program Quarterly APFT Upcoming FTX �Assumptions Might be deployed earlier than expected with rotation Other training won’t interfere with PT program

Company METL �Choose Physical requirements to match company METL of the following: �METL: -Conduct Mobilization/Deployment Operations -Conduct PSS and Sustainment -Exercise Command Control -Protect the Force -Move Over, Through, or Around Obstacles -Dismount/ Re-mount a vehicle

Physical Requirements/Challenges �Soldiers must be able to lift and move their weapon system on short notice quickly and effectively �Soldiers need to move quick and effectively across the battlefield without becoming overly fatigued �Soldiers must have the agility and speed to mount and re-mount a vehicle on a short notice �Soldiers must be able to overcome obstacles, such as pulling one’s self on a ledge or low crawling �Soldiers need to be able to evacuate casualties in varying terrain and circumstances. �Soldiers must be able to evacuate a vehicle safely in the event that a rollover occurs.

Fitness Objectives �Goals: 270 minimum APFT 12 mile foot march in 3 hours or less with 50 lb ruck No soldiers on overweight program Soldiers can perform basic survival skills, such as inflating ACUs in water Soldier’s accomplish Physical Reqs. IAW Company METL �Key Tasks All soldiers pass APFT, properly execute basic survival tasks, and complete foot march in given time �Endstate Soldiers prepared for WAR!

Individual Task Physical Exercises (10) Secondary Requirements Benefits (5) (10) Conduct Individual Movement Technique 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Balance Speed Agility Sprinting (CV strength) Getting up and down Jumping over terrain Reaction Time Coordination High crawl Low crawl Dismount and Remount Vehicles 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Balance Muscular Strength Muscular endurance Jumping Climbing Getting up and down Vaulting Agility Speed Pushing heavy objects Power Muscular Strength Muscular endurance Lifting heavy objects Holding heavy objects Carrying heavy objects Lowering heavy objects Strong Grip Balance Good stance 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Balance Speed Agility Sprinting (CV strength) Getting up and down Jumping Vaulting Climbing High crawl Low crawl Loading Heavy Ammo Crates onto Vehicles Breaching Obstacles 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. All-fours run Interval sprints Indian runs Hill runs Obstacle courses Rope climb Squats Grass Drills Pull-ups Abdominal Exercises -Flutter kicks Squats Shoulder press Chest press Triceps Extension Shrugs Bicep Curls Weighted lunges Rope Climb Interval Sprints Side-Straddle Hop 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Clean lift Chest press Standing row Triceps Extension Shrugs Bicep Curls Dumbbell Rows Kettlebell raises Squats Lat raises 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. All-fours run Interval sprints Suicide runs Hill runs Obstacle courses Rope climb Leg Press High jumps Pull-ups Side-Straddle Hop 2. 3. 4. 5. 6. 7. 8. 9. 10. 1. Resources 1. 2. 3. 4. 5. Confidence Control Unit Trust Combat efficiency Physical Endurance 1. 2. 3. 4. 5. 6. Obstacle courses Fields Hills Ropes Pull-up bars Weight room 1. 2. 3. 4. 5. Cohesion Teamwork Control Greater stamina Increased agility 1. 2. Trucks Full equipment load 1. 2. 3. 4. 5. Ammo crates Protective gloves Any heavy objects Trucks Weight room 1. 2. 3. 4. 5. Cohesion Teamwork Core stabilization Increased strength and power Unit efficiency Confidence Control Mental toughness Combat effectiveness – life saving Greater stamina 1. 2. 3. 4. 5. 6. Obstacle courses Track and fields Hills Climbing facility Pull-up bars Weight room

Individual Task Evacuate a casualty Vehicle roll-over drill Physical Exercises (10) Secondary Requirements Benefits (5) (10) 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Balance Speed Agility Sprinting (CV strength) Getting up and down Jumping over terrain Reaction Time Coordination Muscular Strength Muscular endurance Balance Muscular Strength Muscular endurance Jumping Climbing Getting up and down Vaulting Agility Speed Pushing heavy objects Resources 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. All-fours run Interval sprints Indian runs Hill runs Shoulder press Chest press Triceps Extension Shrugs Bicep Curls Weighted lunges 1. 2. 3. 4. 5. Confidence Cohesion Unit Trust Combat efficiency Physical Endurance 1. 2. 3. 4. Obstacle courses Fields Hills Litter 1. Squats Shoulder press Chest press Triceps Extension Shrugs Bicep Curls Weighted lunges Rope Climb Interval Sprints Side-Straddle Hop 1. 2. 3. 4. 5. Confidence Teamwork Control Greater stamina Increased agility 1. 2. Trucks Full equipment load 2. 3. 4. 5. 6. 7. 8. 9. 10.

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 Squad PT Company PT Platoon PT Water Survival (Low-High) Cardio (High) Combatives (High) Muscular Fitness (High) Sports Day (Skill)) Monday Tuesday Wednesday Thursday Friday Squad PT Company PT Platoon PT Ruck March Focus (Low-High) Muscular Fitness (Low) Cardio (High) Muscular Fitness (High) Sports Day (Skill))

Department of Physical Education 1 -2 Weeks Alternating two week Calendar Monday Tuesday Wednesday Thursday Friday Squad PT Company PT Platoon PT Water Survival (Low-High) Cardio (High) Combatives (High) Muscular Fitness (High) Sports Day (Skill)) Monday Tuesday Wednesday Thursday Friday Squad PT Company PT Platoon PT Ruck March Focus (Low-High) Muscular Fitness (Low) Cardio (High) Muscular Fitness (High) Sports Day (Skill))

Department of Physical Education 3 -4 Weeks Alternating two week Calendar Monday Tuesday Wednesday Thursday Friday Platoon PT Platoon PT Field PT – Buddy Carry and Relays (High) Field PT – Pushups and Sit -ups (Low) Field PT - Combatives (High) Field PT – Weapons PT Field PT – (Low-High) Cardio/Calisthenics (High) Monday Tuesday Wednesday Thursday Friday Platoon PT Company PT Platoon PT Water Survival (Low-High Intensity) Ruck March Focus (Low-High) Cardio (High) Muscular Fitness (High) Sports Day (Skill))

Department of Physical Education 5 -6 Weeks Alternating two week Calendar Monday Tuesday Wednesday Thursday Friday Squad PT Company PT Platoon PT Water Survival (Low-High) Cardio (High) Combatives (High) Muscular Fitness (High) Sports Day (Skill)) Monday Tuesday Wednesday Thursday Friday Squad PT Company PT Platoon PT Ruck March Focus (Low-High) Cardio and Stretching (Low) APFT (High) Muscular Fitness (High) Sports Day (Skill))

Department of Physical Education 7 -8 Weeks Alternating two week Calendar Monday Tuesday Wednesday Thursday Friday Squad PT Company PT Platoon PT Water Survival (Low-High) Cardio (High) Combatives (High) Muscular Fitness (High) Sports Day (Skill)) Monday Tuesday Wednesday Thursday Friday Squad PT Company PT Platoon PT Ruck March Focus (Low-High) Illinois Drills and Pickle (Low-High) Cardio (High) Muscular Fitness (High) Sports Day (Skill))

Department of Physical Education Combatives �Frequency-Once every other week for combatives specific training �Intensity-Learning the techniques at different speeds and sparring at 50% and 100% intensities �Time-40 minutes of training and 5 minutes for sparring �Type-interval training

Department of Physical Education Combatives � Progression: Start with the basic positions and techniques Assume everyone is a beginner Regularity: � Techniques-every other week Cardio, Muscular-in other training throughout the week Overload: � � � 100% intensity sparring Variety: Switch positions and partners Recovery: This exercise is always before the weekend Realism: Train at high intensities to simulate reality Teach valuable skills Balance: between all 5 components (F, CR, MS, ME & BC) Uses the whole body Specificity: � Train specific techniques utilizing specific muscles

Department of Physical Education Cardio �Frequency-At least one cardio specific workout a week but cardio is included in the other ones �Intensity-High Intensity �Time-Short sprint exercises, long marches and swims �Type-Continuous and interval training

Department of Physical Education Cardio � Progression: � Run groups and the soldiers will move up and down depending on ability Regularity: � At least once a week and cardio is involved in most of the other training Overload: � Short Sprint workouts Variety: Alternate between swimming, marching and running Recovery: The cardio workouts are spaed throughout the week Realism: Run groups provide realistic goals and ability Balance: � Running and marches for lower body and swimming for upper body Specificity: � � � Train specific techniques utilizing specific muscles

Road March Week Distance Load Time Week 2: 10 km 40 lbs 1: 25 hours Week 4: 14 km 50 lbs 1: 50 hours Week 6: 18 km 60 lbs 2: 30 hours Week 8: 20 km 50 lbs 3: 00 hours

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