Spring 2012 - Army ROTC
Spring 2012 - Army ROTC
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