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Spring 2012 - Army ROTC

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3<br />

Leader Fitness: Fail-Proof PT<br />

Joel Coleman<br />

Major (Ret), US <strong>Army</strong><br />

MS III Instructor<br />

Operations Officer<br />

Upcoming Events:<br />

<strong>Spring</strong> Major Events<br />

<strong>Spring</strong> Break: 14-18 MAR<br />

Joint FTX:<br />

31 MAR-3 APR<br />

Awards Ceremony:<br />

Military Ball:<br />

7 APR<br />

15 APR<br />

If you have only been in <strong>ROTC</strong> for one<br />

week, I guarantee you have already<br />

heard the constant beating drum of<br />

physical fitness.<br />

In fact, in your first week, you<br />

probably heard it from your<br />

instructor; your mentor; a bunch of<br />

cadets you didn’t know; and your e-<br />

mail inbox suddenly filled with a<br />

plethora of messages that<br />

outlined…physical training.<br />

Yes, it’s a key aspect of being a leader<br />

in the <strong>Army</strong> and if you’ve been in the<br />

program a while, you know that<br />

maintaining a good level of fitness has<br />

its fair share of challenges. Take, for<br />

example, the semester break between<br />

fall and spring.<br />

I know -- you had great intentions. In<br />

fact, it was your New Year’s resolution<br />

to buckle down and apply yourself.<br />

Somehow, things got in the way.<br />

You got tied up with school, you ate<br />

too many brownies and suddenly, you<br />

do terrible on your first fitness test of<br />

the semester and frustration sets in.<br />

There is an extremely simple workout<br />

plan that has worked for me over the<br />

course of my fitness career.<br />

No, it’s not hard to do and it doesn’t<br />

take much time.<br />

You won’t become Ms. or Mr. Physical<br />

Fitness Stud of the battalion, but if you<br />

follow this simple plan, you’ll certainly<br />

maintain and possibly improve.<br />

All you need to do is apply a little<br />

personal discipline to stick with it.<br />

The Plan:<br />

Push Ups<br />

-Men- 5 sets of 20 pushups<br />

-Women- 5 sets of 10 pushups<br />

Sit Ups<br />

Men and Women-5 sets of 20 setups<br />

Run<br />

Guys and Girls- 20 minutes at a pace of<br />

your choice<br />

MAJ Coleman’s Fail-Proof<br />

PT Plan<br />

Push Ups<br />

Men:<br />

• 5 sets of 20 pushups<br />

Women:<br />

• 5 sets of 10 pushups<br />

Sit Ups<br />

Men and Women:<br />

• 5 sets of 20 setups<br />

Run<br />

Men and Women:<br />

• 20 minutes at a pace of your<br />

choice<br />

That’s it.<br />

You can mix it up any way you want. It<br />

doesn’t take long and trust me, it’ll<br />

make a difference.<br />

I recommend you give this work out a<br />

shot two or three times a week on top<br />

of our regular week of battalion<br />

physical training.<br />

Good luck!<br />

Commissioning: 6 MAY<br />

Commencement: 7 MAY<br />

1 st day of School Fall: 22 AUG

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