Army Fitness Manual - 48th Highlanders of Canada

LAND FORCE COMMAND>>Table of Contents1 Fit to Fight 1Meeting the Army Fitness Standard...................................................................................3Building on the Basics ..................................................................................................4Fuel for Fitness...........................................................................................................7Injury Prevention and Safety ..........................................................................................9Sticking with Your Programme.......................................................................................13Final Reminders ........................................................................................................15Tips for Fitness Leaders ...............................................................................................162 Army Fitness Training Principles 18Aerobics .................................................................................................................18Strength .................................................................................................................20Power and Speed ......................................................................................................23Optional Training Day.................................................................................................24Fitness Maintenance ...................................................................................................263 Training Prescriptions 27Components of Every Training Session..............................................................................2812-Week Army Fitness Programme – Overview...................................................................29Weeks 1-4...............................................................................................................30Weeks 5-8...............................................................................................................32Weeks 9-12 .............................................................................................................344 Fine Tuning Your Programme 36The Fitness Check ......................................................................................................38Checking Your Aerobic Fitness .................................................................................38Checking Your Strength .........................................................................................38Checking Your Power............................................................................................39Fitness Check ...........................................................................................................40Tracking Progress .....................................................................................................415 Training Circuits and Routines 42Warm-up and Stretching..............................................................................................42Strength Training Circuits .............................................................................................47Upper-Body Circuits .............................................................................................48Lower-Body Circuits .............................................................................................58Abdominal-Core (AbCore) Circuits ............................................................................68Alternative Exercises...................................................................................................73Power and Speed Training ...........................................................................................79Plyometric Circuit ................................................................................................80Sprint Programme ..............................................................................................81Field Exercises....................................................................................................826 Specialty Training Programmes 83Eight-Week Garrison Programme ...................................................................................85Six-Week Rapid-Deployment Programme..........................................................................89Three-Week Rapid Deployment Programme ......................................................................93Four-Week Field-Training Programme .............................................................................97Personal Training Record 100Army Fitness Manualv

LAND FORCE COMMAND1>>CHAPTER 1Fit to FightSoldiers need a high level of fitness. This includes a high aerobic capacity,muscular strength, endurance and power, flexibility, and a healthy bodyweight. Achieving these goals brings many benefits.FITNESS IS…aerobic capacity – the ability of your lungs, heart, blood vessels,and muscles to take in oxygen, deliver it to theworking muscles and other tissues, and havethe working muscles use the oxygen to provideenergy for workmuscular strength and endurance – the ability of your musclesto generate forces in aparticular movementpower – the ability of your muscles to generate forces at ahigh speedflexibility – the ability of your muscles and joints to move throughtheir full range…and ahealthy body weight.Leaders responsible for organizing group fitness sessions where individualswill be working in Army Fitness Programme activities will find somehelpful information at the end of this chapter.Army Fitness Manual1

LAND FORCE COMMAND>>Meeting the Army Fitness StandardFully developing all the components of fitness will have a direct impact on yourperformance on the AFS. Aerobic fitness, strength, power, flexibility and a healthybody weight—all together—are highly related to your ability to perform the tasksmaking up the AFS assessment.The AFS is designed to ensure that you are capable of enduring the rigours ofoperations and, if necessary, combat. It is comprised of the following tasks.Weightload March. March a distance of 13 km in full fighting order and fieldpack (24.5 kg total kit: ie., weapon, Equipment Issue Scale (EIS), helmet,webbing and field pack). Complete the distance in under 2hr 26min 20s. This isequivalent to a pace of 5.33 km/hr. Your perceived exertion will be recordedthroughout the march to help monitor your pace and ensure safety.Casualty Evacuation. Lift and carry (fireman’s carry) another soldier of similarweight and height a distance of 100 m, with both members wearing webbing andhelmet, carrying a weapon. Lift with your legs and avoid excessive forwardbending so you don’t put undue stress on your lower back. Complete the task inless than 60 seconds.Trench (Maximal) Dig. Using a standard shovel, move .486 cubic metres of peagravel (1 cm in diametre) from one trench box to another. Helmet only is worn forthis task. Complete the task in less than six minutes using whatever technique iscomfortable and works for you.You will be given full instructions for each task and adequate time to warm up andcool-down during the testing session. The AFS assessment is done in one session witha minimum ten-minute break between each of the three tasks.The 12-Week Army Fitness Programme has been developed specifically to prepareyou to reach the AFS. In order to do this …• It is a balanced and progressive programme that develops all fitness components.• It includes both aerobic intervals and continuous aerobic training.• It incorporates upper-body and lower-body strengthening exercises and exercisesfor the abdominal core.• It involves a variety of innovative exercises to improve speed and power.• It adds a weightload march in the later weeks of the programme to prepare youfor this particular AFS task.• It provides a series of field exercises to help with specific preparation for the othertwo AFS tasks.Presently, the Land Force Command Physical Fitness Standard (LFCPFS)includes the Weightload March, the Casualty Evacuation and the TrenchDig tasks. Changes in equipment or resources may require adjustments tothe standards in future.CH 2005-01-20Army Fitness Manual3

LAND FORCE COMMAND>>Building on the BasicsThis programme builds on the CF EXPRES Programme and takes you to ahigher level of fitness than that required in the Canadian Forces MinimumPhysical Fitness Standard (CFMPFS). The CFMPFS uses a predictive testmodel—including the 20-metre shuttle run, hand-grip, push-up and sit-up—to determine the fitness levels required, by age and gender, to meet the fivetasks common to all soldiers of the Canadian Forces. Since the normalphysical abilities of young, middle-age, and older individuals can vary—andthat of men and women varies, too—the fitness standards in the CFMPFSalso vary.The AFS is different. It uses the task performance model to determine thefitness level of each soldier. Every soldier—young or old, male or female,small or large—must be able to meet the standards to be fit to fight. Thismeans that to meet the AFS, all soldiers have to develop their endurance,strength, power, and flexibility to the appropriate level as shown in theFitness Check table in Chapter 4.THE AFS DIFFERENCE…Every soldier—young or old, male orfemale, small or large—must be able tomeet the AFS to be fit to fight.4Army Fitness ManualCH 2004-03-01

LAND FORCE COMMANDSpecific Guidance for Training Female SoldiersLand Force Command recognizes that some female soldiers may havespecific concerns about training and preparation for the AFS. It is wellknown that, generally, women do not have the same aerobic capacity asmen, nor are they as strong, especially in the upper body. These differencesin physical performance are due in large part to differences in body sizeand composition.However, women’s bodies respond to aerobic and strength trainingprogrammes in similar ways to men’s. Thus, the Army Fitness Programmeis designed to accommodate and prepare all soldiers for the AFS. To helpwith this, three load options are provided in the Bench Press and Squat itemsin the Fitness Check and a special upper-body strength and aerobics circuit isprovided for Day 6 (Optional). Here is a little more information and advice:Aerobic capacity • The lower aerobic capacity of women (compared tomen) is due to a smaller muscle mass, a smaller volume of blood,and lower hemoglobin concentrations in the blood. In spite of this,the AFS is as attainable for women as it is for men. The SpecialUpper-Body Strength and Aerobics Circuit will help youimprove both of these fitness components at the same time.Strength improvement • Female soldiers may be concerned that theyare not as strong as their male colleagues, yet they must be able tolift the same loads. Women are generally about two-thirds as strongas men, but relative to their size women can gain as much or morestrength than men following similar training programmes. Thegood news is… the Army Fitness Programme will lead tosignificant improvement in muscular strength and endurance andhelp you achieve the level you need to perform to the AFS. You canuse the appropriate loads in the Fitness Check Bench Press andSquat items and, of course, the training routines are individualizedand progressive for best results.Pregnancy • Pregnancy causes changes in physical abilities. Therefore,pregnant soldiers will consult with their Base/Unit MO ensuring noduties are undertaken in accordance with DAOD 5003-5,“Pregnancy Administration” that may pose a threat to the health ofthe member or the fetus. Unless specified by an MO, pregnancydoes not preclude physical training. Physical fitness activities willbe directed by PSP staff in accordance with the Guide to FitnessDuring and After Pregnancy in the CF.CH 2004-03-01Army Fitness Manual5

LAND FORCE COMMANDTHE RIGHT STUFF…To fuel your training be sure to:• eat lots of carbohydrates—pasta, grains, potatoes,fruits, and vegetables• get sufficient protein—it is important particularlygiven the programme’s strength-training component• watch your intake of fat—oils, butter, creamy sauces,meats and the like• drink plenty of fluids throughout the day, especiallybefore, during, and immediately after exercise. Wateris great, and the price is right!8Army Fitness Manual

LAND FORCE COMMAND>>Injury Prevention and SafetyIf you train sensibly, you will avoid injury and be able to stick with yourprogramme and make good progress. Here are some tips to keep you on theright track:Warm-up • Ease into each training session with a gentlewarm-up like the one included in Chapter 5. This willprepare your body for the demands of the workout andcan reduce your risk of injury during activity.Cool-down • Finish each session with stretching exercises.This helps your body “slow down” after the workout andcan reduce unnecessary stiffness and soreness that mayresult from vigorous activity.Dress right • Wear comfortable clothing that doesn’t restrictyour movement. Dress appropriately for your activity andthe weather (if you are outside).Treat your feet • For running and for the strength, speed,and power routines, wear runners that have a thick solefor cushioning and good heel and arch support. Wearclean, thick cotton socks (with no holes in them!). Donot run in boots! For marches, wear boots that offer agood fit and are broken in.Don’t overdo it • The rest days are an important part of theprogramme so you don’t over train, get too tired, andrisk injury. Look for progress over a period of time, notfor instant results.Army Fitness Manual9

LAND FORCE COMMANDDuring strength training…• Learn the proper technique in each of the exercises. Use light loadswhen you are learning new exercises and be careful moving theweight to the starting position when using free weights.• With free weights, be sure the collars are tight so the weights aresecure on the bar. Make sure the support pin is fully inserted whenusing stack weights.• Breathe comfortably—don’t hold your breath. Inhale and exhale onevery repetition, inhaling on the preparation phase and exhaling onthe effort phase.• Work with a partner so that you can spot each other, especially whenusing free weights. Adjust racks, benches, etc., so you arealways in a comfortable, secure position.During power and speed workouts…• Ease into the plyometrics and speed routines if you don’t normallydo this sort of thing. Be sure to do a good cool-down stretch afterthe session to reduce any soreness that may result.Warm-up/cool-down exercises are an essential part of your overall trainingprogramme. They are important for preparation, injury prevention, andcomfort around each training session. They will also help you improve andmaintain an adequate level of flexibility. Give these exercises the attentionthey deserve.Army Fitness Manual11

LAND FORCE COMMANDInjury ManagementIf you do sustain an injury, act quickly to minimize damage and speed uprecovery (see RICE It for the steps to take). If necessary, visit the MedicalInspection Room for assessment and follow the advice provided. Don’t letthings get worse through lack of proper care.RICE IT…For immediate treatment of joint and muscle injuries:R est the injured body part.I ce the injured body part (10-20 min. every few hours).C ompress the injured area with an elastic bandage ortowel if swelling occurs.E levate the injured area above heart level.12Army Fitness Manual

LAND FORCE COMMAND>>Sticking with Your ProgrammeThis training programme has been designed to prepare you for the AFS. Butthe sole purpose isn’t just to reach the required standard. Fitness trainingshould be enjoyable in its own right, so great effort has been taken to makesure the programme is interesting and challenging.Nevertheless, it’s natural to have low points in your training from time totime. If you have been ill, very busy, or tired, you may find you are notprogressing as quickly as you would like. The winter “doldrums” can take itstoll too. Any of these situations can dull your enthusiasm for trainingtemporarily.There are all sorts of things you can do to keep your programme on track.Here are a few suggestions:• Train with a partner or in a group whenever you can. This willmake it a fun, social time, and friendly challenges can spur you onto a greater effort.• Change your run or march routes/location when you need somevariety. But don’t be tempted to switch to another activity likeswimming or cycling. The running in this programme is specific tothe weightload march demands of the AFS, and changing aerobicactivities could jeopardize your preparation. You are, of course,welcome to do other activities you enjoy on your active rest andsports days.• Use the Personal Training Record included at the back of thismanual to track your workouts. This will ensure you increasetraining loads regularly, help you progress at the fastest possiblepace, and keep you motivated!• Don’t rush. Set aside enough time for your activity. Appointments orother commitments pressing your session can make you a clockwatcher and spoil your training time.Army Fitness Manual13

LAND FORCE COMMAND• If necessary, modify your programme if you have been ill and unableto train for a while. You can repeat the Week you completed mostrecently or adjust the current Week’s routine by using lighter loads inthe strength training circuits and a slower pace in the aerobicinterval or continuous aerobic workouts, for example.• Look for improvement over the full programme, not overnight.Depending on your initial fitness level, you may have to go throughthe 12-week routine more than once to get ready to meet the AFS.Fitness is an individual thing, so be patient.GETTING EXTRA HELP…If you are doing the programme without supervision, youmay have questions or concerns along the way. If so, amember of your local CFPSA Fitness Staff can offer youguidance and advice.14Army Fitness Manual

LAND FORCE COMMAND>>Final RemindersTo pursue the programme…• Review the Training Principles in the next chapter so youunderstand the programme structure and the methods used foraerobic, strength, and power/speed training.• Consult the appropriate Training Prescription chart inChapter 3 every session for programme directions. Read theintroductory information to see how they are organized.• Use the Fine Tuning Your Programme information fromChapter 4 in Weeks 1, 5, and 9 to monitor your progress andimprovement.• Rely on the Warm-up and Stretching section from Chapter 5every training session for good warm-up and cool-downactivities.STAYING ON TRACK…Follow the training principles outlinedhere when you work out and you willmake good progress.Army Fitness Manual15

LAND FORCE COMMAND>>Tips for Fitness LeadersThe Army Fitness Programme is an individualized routine to helpprepare each person to reach the AFS. Yet Army fitness training, by itsnature, is chiefly done in a group setting. Group and unit leaders have areal responsibility, then, to ensure that each individual gets the most out ofhis/her training time. Whether organizing activities for a few people or fora group of 25, there are things leaders can do to ensure the programmeruns smoothly. Here are a few suggestions:• Lead by example. Pursue your own programme withenthusiasm. Study this manual carefully so you areknowledgeable in all its aspects and can answer questions withconfidence.• Be prepared. Plan ahead for each session. Assess theequipment available and decide how the session needs to beorganized so your charges can work efficiently to completetheir programmes within an hour. The alternative exercises inChapter 5 can be helpful when there is a large group andlimited formal weight-training equipment available.• Create a comfortable atmosphere. Recognize that everyone isdifferent and will progress at their own pace. Helpparticipants choose and use the equipment that will be mostcomfortable and appropriate for them. Show a real interest intheir individual progress. Answer questions carefully andprovide encouraging, positive feedback.• Encourage team work. Get them working in pairs or smallgroups to support one another. This creates good spirit andinstills a sense of teamwork, which is so important in fieldand combat situations.16Army Fitness Manual

LAND FORCE COMMAND• Manage the group effectively. Doing the Army FitnessProgramme in a group setting is different than conducting aclass where everyone follows the leader or does the same thing.Your management tasks will be to keep everyone movingtoward their individual goals. Using a circuit-training approachfor the strength and power activities, for example, is a way tomake sure everyone is active and there is no delay in waitingfor specific pieces of equipment.• Promote a safe and effective programme. Make sureparticipants do a proper warm-up at the beginning of eachsession and a cool-down at the end. As it is designed, theprogramme ensures a gradual build-up in intensity. Make surethey don’t push too hard or rush. Watch them as they pursuethe various strength and power activities, and offersuggestions on proper technique if necessary. All of this willhelp minimize the risk of injuries.• Maintain motivation. Make some changes in the routine ifparticipants are losing their enthusiasm. Do the aerobicsessions in a different setting. Use the alternative exercisesinstead of stack weights or free weights for a while. Devisesome friendly challenges and competitions. Review the FitnessChecks with individuals to remind them of the progress theyare making. Ask them how they are feeling. A good fitnessprogramme brings a wonderful sense of health and well-being.• Be qualified. Fitness leaders must be qualified either PrimaryLeadership Qualification (PLQ) Module 1, Basic FitnessTraining Assistant (BFTA), Advanced Fitness Training Assistant(AFTA), Common Army Phase (CAP), or Army OperationsCourse (AOC) to conduct physical training / physical fitnesstraining.REMEMBER…Fitness leaders should remember the 3 “F”s—Fair, Firm, Friendly.Army Fitness Manual17

LAND FORCE COMMAND2>>C H A P T E R 2Army Fitness Training PrinciplesUnderstanding the structure of this programme and following a few keyprinciples when you train will reward you with good progress. Here’s whatyou need to know to pursue the programme with success.AerobicsThe programme uses continuous activity, interval training andweightload marches to develop your aerobic fitness.THE SET-UP…• Day 1 of each week is generally devoted to interval training.This involves periods of higher-intensity work followed by an easyrecovery interval (for the easy recovery interval, you can jog slowly,walk, even stop and stretch if you wish). The length of the workinterval and the number of repetitions of them increase graduallyover the training cycle.• Day 5 of each week is devoted to continuous aerobic activity in theform of distance runs. This involves moderate-intensity worksustained over a period of time. The length of the session increasesgradually over the training cycle. You will go at a pace where you arejust able to talk without laboured breathing—“just talk” or “JT”as it is called.• Weightload marches enter the programme on Day 5 of Weeks 7and 8, when they take the place of your distance run. In Weeks 10,11, and 12, the weightload march is your aerobic activity on Day 1and Day 5. The demands of the march are increased gradually overthe six-week period by adding weight to the load, speeding up thepace, and increasing the distance to get you ready for the AFSassessment.18Army Fitness Manual

LAND FORCE COMMANDDOING IT…• Aerobic intervals: The approximate distance you should cover duringeach work interval is based on the level you achieve in the 2400 m run asshown on the Fitness Check chart. These distances are noted in theGuidelines for the Training Prescription charts for Weeks 1-4 and 5-8.• Continuous aerobic: Your approximate pace (in metres per minute) isdetermined by the level you achieve in the 5 km run as shown in theFitness Check chart. The paces are noted in the Guidelines for theTraining Prescription charts. At the beginning, if your fitness is inthe Getting Started/Level 1 range, you might be alternating runningand walking. As you progress you will be running throughout theentire session at an increasing speed that still allows a “JT” pacebecause of your higher fitness level.• Weightload march: Your march distance and rucsack weight are notedin the Training Prescription charts. March at the paces shown—increasing gradually from 5.0 km/hr to 6.0 km/hr over six weeks toget you ready for the 13 km march at the 5.33 km/hr pace required inthe AFS.REMEMBER…During your continuous aerobic activity,you will go at a pace where you are justable to talk without laboured breathing—“just talk” or “JT” as it is called.Army Fitness Manual19

LAND FORCE COMMANDStrengthThe programme includes circuits of upper body, lower body, andabdominal core exercises to develop your basic strength.THE SET-UP…• Days 2 and 4 of each week focus on strength training. You will doone upper-body (UB) and one lower-body (LB) circuit most days,choosing from the routines provided. There are five UB circuitroutines and five LB ones as follows: stack weights, free weights(barbells), free weights (dumbbells), body-weight exercises, andpartner-resistance exercises. For strength training, use the circuitswith stack or free weights as often as possible. This will allow you tocontrol the load effectively and steadily progress. The body-weightand partner-resistance circuits are very effective too. You can usethem if equipment isn’t available and for variety to keep your routineinteresting and enjoyable.• In Weeks 8, 10, 11, and 12, Day 2 is devoted to field exercises thatsimulate the demands of the AFS and the real-life common tasks ofevery soldier. This workout replaces the upper- and lower-bodystrength circuits normally done on this day. These exercises aredescribed further in the Power and Speed section.• Strengthening exercises for the abdominal core (AbCore) are alsodone regularly, following your aerobics work on Day 1 and Day 5for the first eight weeks of the programme and on Day 6 (Optional)in Weeks 10 to 12.• There may be times when you don’t have access to the specificequipment shown in the exercise circuits. This could happen if thereare large numbers of soldiers training together in a garrison settingor when you are out in the field. To help you improvise, a range ofalternative exercises are included after the circuits in Chapter 5.You can choose from the exercises there to replace ones where theregular equipment is unavailable or if you are looking for somevariety beyond the body-weight and partner exercises.20Army Fitness Manual

LAND FORCE COMMANDDOING IT…• Upper-body and lower-body circuit routines: Do the number of setsand reps noted in the Training Prescription chart for each exercise.Work through the exercises in order, doing the first set of each one,followed by the second set, and so on. You can start the circuit withany exercise, just be sure to go through it in sequence. Also, if you aredoing a circuit using weights and find that the equipment you needisn’t available (or you’re uncomfortable using it), you can substitutethe same numbered exercise in any of the other circuits as it will workthe same muscle groups.• Daily training structure: Generally, you will do one UB circuit andone LB circuit each strength-training session. There are three waysyou can structure it:1. Do the entire UB circuit (all sets), followed by the LB circuit.2. Do one set of the UB circuit followed by one set of LB, then repeat.3. Combine the two. Do Exercise #1 of UB circuit, Exercise #1 of LB,#2 of UB, #2 of LB, and so on.The first option is preferred, but you can follow the second or thirdoption if it suits your equipment set-up or it helps to accommodate agroup of soldiers training at the same time.• UB/LB circuits—finding your starting load: The proper load is theamount you can lift for that number of sets and reps and no more. Forexample, in sets of 15 reps, the weight should be what you can lift15 times, but not quite 16 (this is sometimes called “15 RM” or“repetitions maximum”). You will have to experiment to find this loadwhen you are just starting out. If you have been doing muscularstrength and endurance work as a part of the EXPRES Programme youshould have a good idea of the loads you can handle. If the load is toolight for your first set, increase it for the second; if it’s too heavy andyou can’t do all the reps, cut it back.Army Fitness Manual21

LAND FORCE COMMANDStrength (cont’d)DOING IT…• UB/LB circuits—increasing the load: When you can do the requiredreps with a certain load comfortably on two successive training days,you should increase the load to keep your programme demanding.Add 5 kg for chest, back, and leg exercises, and 2 kg for arm exerciseswhen adding weight. Don’t struggle with the loads. Remember, whentraining do not go to failure on any set. Stop when you can still do onemore rep before failure (this is called “Failure minus 1” or “F-1”).Record your sets, reps, and load for each exercise each session in yourPersonal Training Record. This can guide your efforts and make sureyou get the most out of the programme.• Abdominal core exercises: There are four abdominal core (AbCore)circuits included in Chapter 5. You will do one of them on each daythey are included in the training routine. Start with Circuit #1 anddo the sets, reps, and progression to the other circuits as noted there.REMEMBER…If you’re doing a circuit using weights andfind that the equipment you need isn’tavailable (or you’re uncomfortable usingit), you can substitute the same numberedexercise in any of the other circuits as itwill work the same muscle groups.22Army Fitness Manual

LAND FORCE COMMANDPower and SpeedThe programme includes three elements: a plyometric circuit, sprintprogramme, and field exercises.THE SET-UP…• The plyometric circuit is done at least once a week throughout theprogramme. Plyometrics involves exercises which rapidly stretch a musclefollowed quickly by an explosive contraction of the same muscle. This isa very effective way to train for explosive power.• The sprint programme is also done at least once a week throughout the12-week routine. Moving your body weight at high speed repeatedly(with accompanying rest intervals) will improve your ability to movequickly during various soldiering activities.• Field exercises enter the programme in Week 8. There is a casualtyevacuation exercise (to simulate the casualty evacuation) and a shovellingdrill. These are vigorous activities to get you ready for the specific tasksof the AFS.DOING IT…• Plyometric circuit: Five drills are included in all. Do the drills in order (1,2, 3…) and repeat the circuit twice in Week 4 and three times thereafter.• Sprint programme: Four different sprint sets are included (e.g., Set 1 =20 m + jog back x 12). Do the combination of sets noted for eachsession in the Training Prescription chart.• Field exercises: Instructions for these appear at the end of Chapter 5.Do the exercises in the order shown in the Training Prescription chart.Use the loads noted for each session and complete the required numberof reps and sets.CH 2005-01-20Army Fitness Manual23

LAND FORCE COMMANDOptional Training DayYou’ll note in the Training Prescription charts that Day 6 (Saturday) islisted as Optional. This day is for you to do some extra training where itmay be needed.Each day lists two workout options: One is continuous aerobic (plus anabdominal core circuit); the other is strength and power/speed training.To determine which one you should do:• Look at your most recent fitness check results on your TrackingProgress chart. Compare your current levels for the aerobic andstrength components.• Choose the workout that covers the area where you are currently atthe lower level. For example, if you are at Level 2 in aerobic and Level 1in strength, do the strength and power/speed workout. If you arethe same in both, do the aerobics/abdominal core workout—aerobics/AbCore is always the priority.• Follow this selection procedure each Optional Day until you are atLevel 3 in both these areas.• If you are still below Level 3 in the abdominal core orpower/speed components, continue to do the workout that includesthose activities until they are at Level 3 as well.• When everything is at Level 3, use the Optional Day for a sportsactivity, family activity, as an extra rest day if you feel you need it, ordo the workout of your choice from the options provided.24Army Fitness Manual

LAND FORCE COMMANDSpecial Upper-Body Strength and Aerobics CircuitThis routine is ideal for all soldiers who need to improve both aerobiccapacity and upper-body strength significantly. To perform this circuit:• Ensure that there is a set of stairs nearby or set up a box stair(20-30 cm height) next to the weight-training equipment.• Select one UB circuit and perform the sets/reps noted in the TrainingPrescription instructions for your current training week.• Between each set, move quickly to the stairs or box and completeone minute of box stepping at a good pace.• If you are using stack weights or free weights and have to wait forequipment to become available, continue box stepping during this time.The idea is to keep moving throughout the workout so that your heart rateremains elevated the entire time. This is a great activity to include duringoptional training days.BOX STEPPING…Step up onto the box with the right foot, then bring the left foot up.Step down with the right foot, then step down with the left foot.Repeat rapidly in succession. Alternate stepping up with the rightfoot then the left.Army Fitness Manual25

LAND FORCE COMMANDFitness MaintenanceOnce you have reached the level of fitness necessary to pass the AFS andcompleted your annual assessment, you will want to maintain a good fitnesslevel throughout the year. There is no time for complacency. It is easier tomaintain your fitness than to let it go and have to build back up again.Fitness maintenance is possible with three good training sessions per week.You can complement these with other sports and recreational activities thatyou enjoy. For maintenance training:• Do one strength session, one continuous aerobic session, andone interval aerobic session each week.• Keep the intensity and duration of your aerobic sessions highenough to maintain Level 3 on the Fitness Check items.• Test yourself using the nine Fitness Check items every few monthsto assess your programme. If you are not maintaining the necessarylevel of fitness, go back on the full programme.There may be times when you can't follow the programme as outlined (ifyou are away from the base or on a course, for example). In most locations,you should be able to find a safe and convenient place to run, but indoorexercise on a stationary bicycle or rowing machine can keep you going untilyou get back to your regular programme. If strength-training equipmentisn’t available, the body-weight circuits can serve as your strength routine.• If the Fitness Check shows that you are now at level 1 on aparticular fitness component, re-enter the regular programme atweek 2 for that component. For example, if your 2400m runtime is 12:30 [level 1][p.40], then re-enter the regularprogramme at week 2 [p.30] and begin with the AerobicIntervals on the Monday.• If the Fitness Check shows that you are now at level 2 on aparticular fitness component, re-enter the regular programme atweek 6 for that component. For example, if you complete 15 repsof the bench press with 65 kg [level 2][p.40], then re-enter theregular programme at week 6 [p.32] start with the upper bodystrength programme on Tuesday and Thursday.26Army Fitness ManualCH 2005-01-20

LAND FORCE COMMAND3 >>C H A P T E R 3Training PrescriptionsThis chapter contains the core information of the programme. You will turnto it first every training session to get your directions.The Training Prescription charts outline exactly what you are to do each day.The sessions are designed so they can be completed within 60 minutes, withthe exception of the weightload marches in the latter part of the programme.Each chart covers four weeks of training. Here’s how to proceed:• There are Guidelines on the page following each chart. Read theseGuidelines from beginning to end before your first session inWeeks 1, 5, and 9.• Note that the days are labelled Day 1 through Day 7 withcorresponding Monday to Sunday included. There may be timeswhen Day 1 cannot be on a Monday such as during field exercises orwhen adjustments are necessary to accommodate a large number ofsoldiers at a base or other responsibilities in your own personalschedule. Double labelling allows for flexibility.• Go to the box for the appropriate Week and Day. Review the activitiesyou are to do. Return to the Guidelines to find the page numberswhere the details of these activities—fitness checks, circuits, fieldexercises, etc.—appear. Go to the appropriate page for directionsfor that activity. Use the Active Rest/Sports Day for easy activities youenjoy.• The training routines for aerobic intervals, continuous aerobic(distance runs), and weightload marches are fully outlined in theTraining Prescription charts. Reread the Training Principles/Aerobics background information in Chapter 2 if you are unsureof anything.• Day 3 (Wednesday) is for an Active Rest or Sports Day. Use it toenjoy easy walking, gardening, biking with the family, or to pursue afavourite sports activity.• Note the abbreviations used in the chart (like AbCore for abdominalcore exercises and UB circuits for upper-body circuits). These shortforms are used to keep the charts as simple as possible.Army Fitness Manual27

LAND FORCE COMMANDComponents of Every Training SessionThe information in the Training Prescription chart covers the workout partof each session. You will, of course, include a warm-up and cool-down eachtime as well. So here’s the general flow every time you train:DO Consult… Also Consult…WARM-UP…Warm-up/Cool-down StretchingWORKOUT…Training Prescription ChartWeeks 1-4, 5-8 or 9-12Fine Tuning Your Programme (Chapter 4)Strength Training Circuits (Chapter 5)Alternative Exercises (Chapter 5)Power and Speed Training (Chapter 5)COOL-DOWN…Warm-up/Cool-down StretchingREMEMBER…The Training Prescription charts outlineexactly what you are to do each day.A thorough warm-up and cool-down areimportant components of every session.28Army Fitness Manual

LAND FORCE COMMAND>>12-Week Army Fitness ProgrammeOverviewThere are five training days each week. Day 3 is an active rest day or sports day and Day 7 is a totalrest day. The activities for each training day are noted here for handy reference. Full details areprovided on the Training Prescription charts starting on the next page.DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYOPTIONAL*WEEKS1to4Aerobic Fitness &Strength ChecksAerobic Intervals& StrengthAerobic Intervals& StrengthAerobic Intervals& StrengthStrength Check Power Check Aerobic Check Day OffStrength & PowerStrength & PowerStrength & PowerACTIVERESTorSPORTS DAYStrength & PowerStrength & PowerStrength & PowerContinuous Aerobic& StrengthContinuous Aerobic& StrengthContinuous Aerobic& StrengthContinuous Aerobic& Strength – OR –Strength & PowerContinuous Aerobic& Strength – OR –StrengthContinuous Aerobic& Strength – OR –Strength & PowerRESTWEEKS5to8Aerobic Fitness &Strength ChecksAerobic Intervals& StrengthAerobic Intervals& StrengthAerobic Intervals& StrengthStrength Check Power Check Aerobic Check Day OffStrength & PowerStrength & PowerACTIVERESTorSPORTS DAYStrength & PowerStrength & PowerContinuous Aerobic& StrengthWeightload March& StrengthField Exercises Strength & Power Weightload MarchContinuous Aerobic& Strength – OR –Strength & PowerContinuous Aerobic& Strength – OR –Strength & PowerContinuous Aerobic& Strength – OR –Strength & PowerRESTWEEKS9to12Aerobic Fitness &Strength ChecksStrength Check Power Check Aerobic Check Day OffWeightload March Field Exercises ACTIVE Strength & Power Weightload MarchRESTorWeightload March Field Exercises SPORTS DAY Strength & Power Weightload MarchWeightload March Field Exercises Strength & Power Weightload MarchContinuous Aerobic& Strength – OR –Strength & PowerContinuous Aerobic& Strength – OR –Strength & PowerContinuous Aerobic& Strength – OR –Strength & PowerREST* not to be used for remedial PTArmy Fitness Manual29

LAND FORCE COMMANDTraining Prescriptionfor Weeks 5 to 8DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYOPTIONAL*WEEK5Aerobic FitnessCheck:2400 m runStrength Check:push-upsStrength Check:bench press,squats,sit-upsACTIVERESTorSPORTSDAYPower Check:standinglong-jump,2-jump,40 m sprintAerobic Check:5 km runDAYOFFRESTWEEK6AEROBICINTERVALS2 min. work/2 min. easy x 6STRENGTHAbCore:Choose one circuitSTRENGTHOne UB Circuit,2 sets of 15 RMOne LB Circuit:1 set of 15 RMPOWERSprint ProgrammeSets 1 and 2ACTIVERESTorSPORTSDAYSTRENGTHOne UB Circuit,2 sets of 15 RMOne LB Circuit:1 set of 15 RMPOWERSprint ProgrammeSets 2 and 3CONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuitCONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit:2 sets of 12 RMPOWERPlyometricCircuitRESTWEEK7AEROBICINTERVALS2 min. work/2 min. easy x 7STRENGTHAbCore:Choose one circuitSTRENGTHOne UB Circuit,2 sets of 12 RMOne LB Circuit:1 set of 12 RMPOWERPlyometric CircuitACTIVERESTorSPORTSDAYSTRENGTHOne UB Circuit,2 sets of 12 RMOne LB Circuit:1 set of 12 RMPOWERSprint ProgrammeSets 3 and 4WEIGHTLOADMARCH5 km with15 kg pack(Time = 1 hr)Pace: 5 km/hrSTRENGTHAbCore:Choose one circuitCONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit:2 sets of 12 RMandPOWERSprint ProgrammeSets 3 and 4RESTWEEK8AEROBICINTERVALS2 min. work/2 min. easy x 8STRENGTHAbCore:Choose one circuitFIELDEXERCISES4 sets each of:casualty evacuation20 m out and backshovel drill(20 full)ACTIVERESTorSPORTSDAYSTRENGTHOne UB Circuit,1 set of 10 RMOne LB Circuit:1 set of 10 RMAbCore:One circuitPOWERSprint ProgrammeSet 4WEIGHTLOADMARCH8 km with15 kg pack(Time =1 hr 30 min,Pace = 5.33 km/hr)CONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit:2 sets of 10 RMPOWERPlyometricCircuitREST* not to be used for remedial PTStudy the Guidelines for each activity on the next page…32Army Fitness ManualCH 2005-01-20

LAND FORCE COMMANDGuidelinesFITNESS CHECKSNine items are completed in Week 5.AEROBIC INTERVALS (DAY 1)Approximate distance you will cover for each two-minute work interval will dependon your level achieved in the 2400 m run/Aerobic Check in Week 5 as follows:Level 1 - 400 m Level 2 - 450 m Level 3 - 500 m Level 4 - 550 mCONTINUOUS AEROBIC (DAY 5)Your approximate “just talk” or “JT” pace (in m/min) for your distance runs willdepend on your level achieved in the 5 km run/Aerobic Check in Week 5 as follows:Level 1 - 180 m/min Level 2 - 200 m/min Level 3 - 220 m/min Level 4 - 240 m/minFIELD EXERCISES (DAY 2)These are done in Week 8. Instructions for the casualty evacuation and shovellingdrill appear at the end of Chapter 5.STRENGTH TRAININGThe Abdominal Core (AbCore) exercises are done on Day 1, Day 5, andDay 6 (Optional). Choose one circuit.The Upper-Body (UB) exercise circuit is done on Day 2, Day 4 and Day 6(Optional). Choose one.The Lower-Body (LB) exercise circuit is done on Day 2 and Day 4.Choose one.Set the load that allows you to do the sets and reps noted. Remember, whentraining do not go to failure on any set. Stop when you can still doone more rep before failure (this is called “Failure minus 1” or “F-1”).SPEED AND POWER TRAININGThe Plyometric circuit is done on Day 2 of Week 7 and sometimes on Day 6(Optional).The Sprint programme is done on Day 2 and 4 of Week 6, and Day 4 of Weeks 7and 8 and sometimes on Day 6 (Optional).DAY 6 — OPTIONALFirst priority is the Continuous Aerobic and Strength (AbCore) routine. Secondpriority is the Strength and Power routine.CH 2005-01-20Army Fitness Manual33

LAND FORCE COMMANDTraining Prescriptionfor Weeks 9 to 12DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYOPTIONALWEEK9Aerobic FitnessCheck:2400 m runStrength Check:push-upsStrength Check:bench press,squats,sit-upsACTIVERESTorSPORTSDAYPower Check:standinglong-jump,2-jump,40 m sprintAerobic Check:5 km runDAYOFFRESTWEEK10WEIGHTLOADMARCH7.5 km with20 kg pack(Time =1 hr 30 min,Pace = 5 km/hr)FIELDEXERCISES5 sets each of:casualty evacuation20 m outand backshovel drill(20 full)ACTIVERESTorSPORTSDAYSTRENGTHUB Circuit #3:2 sets of 12 RMPOWERSprints:4 x 20 m every 10 sec3 x 40 m every 20 sec2 x 60 m every 30 secWEIGHTLOADMARCH8 km with24.5 kg pack(Time =1 hr 30 min,Pace =5.33 km/hr)CONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit:2 sets of 12 RMPOWERPlyometric CircuitRESTWEEK11WEIGHTLOADMARCH8 km with24.5 kg pack(Time =1 hr 20 min,Pace =6.0 km/hr)FIELDEXERCISES4 sets each of:casualty evacuation30 m outand backshovel drill(30 full)ACTIVERESTorSPORTSDAYSTRENGTHUB Circuit #3:2 sets of 10 RMPOWERSprints:6 x 20 m every 10 sec4 x 40 m every 20 sec2 x 60 m every 30 secWEIGHTLOADMARCH10 km with24.5 kg pack(Time =1 hr 50 min,Pace =5.5 km/hr)CONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit:2 sets of 10 RMPOWERSprint ProgrammeSet 4RESTWEEK12WEIGHTLOADMARCH10 km with24.5 kg pack(Time =1 hr 40 min,Pace =6 km/hr)FIELDEXERCISES3 sets each of:casualty evacuation40 m outand backshovel drill(40 full)ACTIVERESTorSPORTSDAYSTRENGTHUB Circuit #3:2 sets of 15 RMPOWERSprints:4 x 20 m every 30 sec3 x 40 m every 20 sec2 x 60 m every 10 secWEIGHTLOADMARCH13 km with24.5 kg pack(Time =2 hr 26 min 20 sec,Pace =5.33 km/hr)CONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit:2 sets of 15 RMPOWERPlyometric CircuitRESTStudy the Guidelines for each activity on the next page…34Army Fitness ManualCH 2005-01-20

LAND FORCE COMMANDGuidelinesFITNESS CHECKSNine items are completed in Week 9.WEIGHTLOAD MARCH (DAYS 1 AND 5)In Weeks 11 and 12, these are done in full fighting order, including combatclothes, helmet, weapon, and rucksac (weight is total kit: ie., weapon, EIS, helmet,webbing and field pack). The distance and time for each march is noted (equatingto a specific pace).FIELD EXERCISES (DAY 2)These are done in Weeks 10, 11, and 12.STRENGTH TRAININGThe Abdominal Core (AbCore) exercises are done on Day 6 (Optional).Choose one circuit.The Upper-Body (UB) exercise circuit is done on Day 4 and Day 6 (Optional).Choose one circuit.Set the load that allows you to do the sets and reps noted. Remember, whentraining do not go to failure on any set. Stop when you can still do one morerep before failure (this is called “Failure minus 1” or “F-1”).SPEED AND POWER TRAININGThe Plyometric circuit is done on Day 6 (Optional).Sprint programme sets are done on Day 6 (Optional). A special sprint routine is doneon Day 4, Weeks 10-12.DAY 6 — OPTIONALFirst priority is the Continuous Aerobic and Strength (AbCore) routine. Secondpriority is the Strength and Power routine.Army Fitness Manual35

LAND FORCE COMMAND4>>C H A P T E R 4Fine Tuning Your ProgrammeNine fitness items are included to help you establish the starting point inyour programme and check your progress along the way:• two for aerobic fitness—2400 m and 5 km runs• four for strength—bench press, push-ups, squats, and sit-ups• three for power—standing long jump, 2-jump, and 40-m sprint.You are to check your status in these areas during Weeks 1, 5, and 9 (on thedays shown in the Training Prescription charts).• Use the descriptions and illustrations in this chapter as a guide to besure you do things correctly.• Use whichever loads suit you for the Bench Press and Squat items.Don’t worry if you are unable to do the heaviest load for each ofthese. Remember that smaller people have smaller muscle mass andsimply may not be able to attain the strength required to lift theseheavy loads. It may mean that when you are doing the Trench Digyou are working closer to your full strength, but with propertraining you should still be able to reach the required standard.• If you are unaccustomed to any of the more dynamic items (such asthe 40-metre sprint), you can exclude these from the Week 1 check.Begin your training, then do them for the first time in Week 5.36Army Fitness ManualCH 2005-01-20

LAND FORCE COMMANDUse the Fitness Check table provided to determine your level in each of thenine items. Record these in the Tracking Progress chart on the pagefollowing the table. Note your specific score (time, reps, or distance) foreach item. This progress chart makes it easy for you to see how you aredoing, showing gains as you improve your time, reps, or distance and major stepsforward as you move from one level to the next.Achieving Level 1 in the Fitness Check is roughly equivalent to achievingCFMPFS. You should aim for Level 3 to give you the reserve to do all threeAFS tasks.EASY AS 1, 2, 3…Monitoring your progress:1. Complete the nine F i t n e s s C h e c k items.2. Locate your levels on the F i t n e s s C h e c k table.3. Record your scores and levels on yourT r a c k i n g P r o g r e s s chart.CH 2005-01-20Army Fitness Manual37

LAND FORCE COMMAND>>The Fitness CheckChecking Your Aerobic Fitness2400 Metre Run • This is six laps of a 400 metre track.Pace yourself well. Don’t start out too quickly! Do an easy jogand stretching warm-up prior to the run. Rest 15 minutes oncompletion of the run, then repeat it. Use the first run to gofor your best time; use the second one as a training run.5 Kilometre Run • This is a timed run over a measuredcourse or 12½ laps of a 400-metre track. As with the 2400 mrun, pace yourself and don’t be too enthusiastic at first.Warm-up thoroughly prior to the run.Checking Your StrengthBench Press • Feet flat on the floor, back flat onthe bench, and a secure grip on the bar with thehands a comfortable distance apart. Try one repetitionwith 55 kg. If you do it comfortably, continue and do asmany repetitions as you can. If you struggle to do one rep at 55 kg,drop down to 45 kg to do your Fitness Check this time.• If you use 55 kg and do 11 reps or less, use 45 kg for your next FitnessCheck. If you do 22 or more reps, use 65 kg next time.• If you use 45 kg for your Fitness Check and do 14 reps or less, use 45 kgagain next time.Push-ups • Do push-ups at a rate of 25 perminute for a maximum of 45 repetitions (use ametronome or count for timing). Place your handsshoulder-width apart, fingers pointing forward, andkeep your back straight. Lower until you have a 90°bend at the elbows.38Army Fitness ManualCH 2005-01-20

LAND FORCE COMMANDSquats • Use a squat rack and barbell. With feet shoulderwidthapart, toes pointing slightly outward, back erect, andbarbell on the shoulders, squat to a 90° bend at the knees thenreturn to full extension. Try one repetition with 70 kg. If youdo it comfortably, continue and do as many repetitions as youcan. If you struggle to do one rep at 70 kg, drop down to 60 kgto do your Fitness Check this time.• If you use 70 kg and do 6 reps or less, use 60 kg for your next FitnessCheck. If you do 14 or more reps, use 80 kg next time.• If you use 60 kg for your Fitness Check and do 7 reps or less, use 60 kgagain next time.Sit-ups • Do sit-ups at the rate of 25 per minuteto a maximum of 100 repetitions. With your kneesbent and feet held down, curl up to touch your elbowsto your knees.Checking Your PowerStanding Long Jump • Record the maximumdistance jumped in your best of three attempts.Measure from your toes on thestarting line to where your heels land. Use a fullarm swing and bend your legs to get a goodpush off.2-Jump • Record the maximum distancejumped in your best of three attempts. Measurefrom your toes on the starting line to your heelon the final landing. Start with both feet on thestart line. Jump forward landing on one foot thenjumping to the other foot without pausing. Useyour arms to drive you forwardduring the jump.40-Metre Sprint • Record your best time of twoattempts. Place one foot ahead of the other at the start.Lean forward and drive your arms to get moving.CH 2005-01-20Army Fitness Manual39

LAND FORCE COMMANDFitness CheckUse this table to determine your level in each of the nine items:FITNESS ITEMSGETTINGSTARTEDLevel 1 Level 2 Level 3* Level 4AEROBIC2400 m Run Standard >13:15 13:15-11:46 11:45-10:31 10:30-9:16 29:00 29:00-27:01 27:00-25:01 25:00-23:01

LAND FORCE COMMANDTracking ProgressRecord your score (time/reps/distance)and level for each item:FITNESS ITEMSWeek 1 Week 5 Week 9SCORE LEVEL SCORE LEVEL SCORE LEVELAEROBIC2400 m Run(min:s)5 km Run(min:s)STRENGTHUpper BodyBench Press65 kg (approx. 145 lb)55 kg (approx. 120 lb)45 kg (approx. 100 lb)Push-UpsLower BodySquats80 kg (approx. 175 lb)70 kg (approx. 155 lb)60 kg (approx. 135 lb)Abdominal CoreSit-UpsPOWER AND SPEEDLong JumpTwo-Jump40 m SprintArmy Fitness Manual41

LAND FORCE COMMAND5>>C H A P T E R 5Training Circuits and RoutinesThis chapter provides detailed descriptions of exercises and activities youwill perform during your training. On any given Week and Day of yourprogramme, the Training Prescription chart will refer you to specificinformation here.The chapter is organized in five sections:• a warm-up and cool-down stretching routine• strength-training circuits (for the upper body, lower body, andabdominal core)• alternative exercises using equipment such as beams, ropes, and logs• power and speed training routines, including a plyometric circuit, asprint programme and field exercises. The field exercises simulate theAFS tasks.>>Warm-up and StretchingThe warm-up is important prior to each training session. It reduces yourrisk of injury and it gets you physically and mentally prepared to train. Agood warm-up:• reduces the stiffness in muscles to increase efficiency• improves blood flow to muscles to increase the delivery of oxygen,fuels, and hormones, to help remove waste products, and to assist inheat loss• allows for faster nerve impulses• can reduce the risk of soft-tissue injuries.A proper warm-up consists of three components:• general warm-up ~ light aerobic activity• static stretching• specific warm-up.You can do the light aerobic activity and stretching in whichever order yourprefer, but always do the specific warm-up last. Here are some guidelines foreach component:42Army Fitness Manual

LAND FORCE COMMANDGeneral Warm-up• Do light aerobic activity using large muscle groups such asjogging, marching or cycling.• Spend 3-5 minutes on this.Stretching• On each exercise, stretch slowly to the end of your range ofmotion and hold for a minimum of 10 seconds at thebeginning. Increase this to 20 second holds when you areaccustomed to the exercises. Repeat 2-3 times.• When exercises are done stretching one leg at a time, to oneside, etc., repeat alternately to the other side.• Stretch to the end of range of motion until you feel atightness. If you feel pain, you are stretching too far.• Inhale and exhale on each repetition, exhaling strongly asyou initiate the stretch. Don’t hold your breath.• Spend 8-10 minutes on this. Don’t rush.Specific Warm-up• Do a 1-3 minutes specific warm-up by gradually increasingthe intensity of exercise using the muscle groups that will beused during the training session.• When doing resistance training, for example, use the first setor first few reps of each exercise as a warm-up by keepingthe load low and focusing on technique.• When doing aerobic interval or continuous training or forsprint and plyometric work, use the specific exercise andgradually increase the intensity until you reach the trainingload.• Spend 1-3 minutes on this part of the overall warmup. Itwill tune-up your nervous system and enhance performancein the early stages of the session.Cool-downAt the end of each session do cool-down stretching for another 5minutes. Return to the exercises that stretch the muscles most usedduring the session.Army Fitness Manual43

LAND FORCE COMMANDStretching Sequence1 Overhead Stretch2 Side Stretch3 Sit-ReachInterlock your fingers above yourhead, straighten your arms andstretch them up and slightly back.Reach one arm overhead and theother down the side of the leg.One leg straight, one bent withsole of the foot near knee ofstraight leg. Reach out alongstraight leg.7 Lunge8 Thigh Stretch9 Calf StretchCrouch over your bent front legwith the knee directly above theankle. Place the knee of the backleg on the floor, then gently pressthe hip downward.Bend one knee, grasp the ankle,and pull your heel gently towardthe buttock. Place your other handon a wall for balance if you like,and don’t arch your back.One foot in front of the other andfeet pointing straight ahead. Rockforward toward a wall bending thefront leg to stretch the calf muscleof the back (straight) leg. Repeatwith legs closer together andsquatting to stretch the soleusmuscle lower in the back leg.44Army Fitness Manual

LAND FORCE COMMAND4 Groin Stretch5 Low-Back Stretch6 Leg CrossoverRelax with your knees bent andsoles of your feet together for acomfortable stretch. For an addedstretch, put g e n t l e pressure on theinsides of your knees with yourhands.Pull one knee toward your chestby grasping the back of the thighwith your hands. Keep the back ofyour head touching the floor.Place one bent leg across theother, stretching it toward thefloor with gentle pressure fromthe opposite hand. Look in theother direction toward youroutstretched arm.10 Split StretchREMEMBER…At the end of each session, to cooldown,return to the exercises thatstretch the muscles most used duringthe session you have just completed.With your legs apart, feetpointing straight ahead, shiftweight over one leg, keeping theother leg straight and both feetflat on the floor.Army Fitness Manual45

LAND FORCE COMMAND>>Strength-Training CircuitsThere are fourteen circuits included here:• five for upper-body (UB) strength• five for lower-body (LB) strength• four for abdominal-core (AbCore) strength.Do the circuits on the required days as set out in the Training Prescriptioncharts. Here are a few reminders:• Whenever stack weights or free weights are available, do the circuitsusing them (UB and LB 1, 2, or 3) as much as possible. With theweights, you can control the load effectively and make good progress.• If equipment or a weight you need isn’t available or it feelsuncomfortable doing a particular exercise, you can substitute the samenumbered exercise from any of the other circuits (e.g., #1 in Circuit 4for #1 in Circuit 2).• When doing body-weight circuits do repetitions to the repetitionsmaximum (RM) noted. Don’t struggle. Stop when you feel you coulddo just one more. (If you find the RM too easy for any of theseexercises, you can add a few more repetitions or slow down the tempo.)For partner resistance circuits, work together giving each other feedbackso the resistance (load) is at the right level.• Breathe comfortably when doing the exercises. Inhale and exhale oneach repetition, exhaling on effort.• Use the illustrations and descriptions for each exercise as a guide tomake sure you use the right technique. For exercises done in astanding position, the feet should be shoulder-width apart for goodbalance with the toes pointing slightly outward.• When using stack weights or a barbell, hold the bar with the thumbsfacing in toward one another unless noted otherwise. If the barshould be held with the thumbs facing out, this will be stated in theexercise description.• Work with a partner. You can spot one another and provide techniqueguidance and encouragement. This is especially important for safety onfree-weight exercises like bench press and squats.• Do not sacrifice proper technique in order to increase the training load.Army Fitness Manual47

LAND FORCE COMMAND>>Upper-Body Circuit #1Using Stack WeightsIf equipment or a weight you need isn’t available or it feels uncomfortabledoing a particular exercise, you can substitute the same number exercise fromany of the other circuits.123456BENCH PRESSLying flat on the bench, grasp the bar in a secure grip with your hands acomfortable distance apart, then press it to arms’ length above the chest.LAT PULL-DOWNSSeated on a bench (or kneeling), pull the bar down in front of your faceto shoulder level.BACK EXTENSIONSWith your feet secured, hang your upper body down over the end of abench with the hands clasped behind the head. Raise your upper bodyuntil parallel with the floor.SHOULDER PRESSSeated, push the bar up from shoulder height until your arms are fullyextended overhead.TRICEP EXTENSIONSHands close together and elbows bent 90°, push hands down until yourarms are straight.BICEP CURLSArms down in front and fully extended, grasping the bar with yourthumbs facing out. Curl the bar, pulling your hands up under your chin.48Army Fitness Manual

LAND FORCE COMMAND1 BENCH PRESS2 LAT PULL-DOWNS6 BICEP CURLSUBUPPER-BODY CIRCUIT 1#13 BACK EXTENSIONS5 TRICEP EXTENSIONS4 SHOULDER PRESSArmy Fitness Manual49

LAND FORCE COMMAND>>Upper-Body Circuit #2Using Free Weights (Barbell)If equipment or a weight you need isn’t available or it feels uncomfortabledoing a particular exercise, you can substitute the same number exercise fromany of the other circuits.123456BENCH PRESSLying flat on the bench, grasp the bar in a secure grip with your hands acomfortable distance apart, then press it to arms’ length above the chest.BENT-OVER ROWStanding and bent forward with a slight bend in the knees and armsextended below, pull the barbell into your abdomen keeping yourelbows close to your sides. Keep your back flat.DEAD LIFTGrasp the barbell in front with your arms extended and your legs bent,straighten your legs to assume an upright standing position.MILITARY PRESSSeated with your arms bent in front and the barbell supported atshoulder height, push it to full extension overhead.TRICEP EXTENSIONSSeated with the barbell supported behind your neck, press the bar tofull extension overhead. Keep elbows close to your head.BICEP CURLSStanding with your arms extended below in front and grasping the barbell,curl it up to shoulder height then curl it back down.Note: Exercises 4 and 5 can also be done in a standing position. Work with apartner on these two exercises (and #1), spotting each other for safety.50Army Fitness Manual

LAND FORCE COMMAND1 BENCH PRESS2 BENT-OVER ROW6 BICEP CURLSUBUPPER-BODY CIRCUIT 2#23 DEAD LIFT5 TRICEP EXTENSIONS4 MILITARY PRESSArmy Fitness Manual51

LAND FORCE COMMAND>>Upper-Body Circuit #3Using Free Weights (Dumbbells)If equipment or a weight you need isn’t available or it feels uncomfortabledoing a particular exercise, you can substitute the same number exercise fromany of the other circuits.123456BENCH PRESSLying flat on the bench, grasp the dumbbells above your shoulders withyour thumbs facing in, then press them to arms’ length above your chest.BENT-OVER DUMBBELL ROWStanding and bent forward with a slight bend in your knees and armsextended below grasping dumbbells, pull them into your abdomenkeeping elbows close to your sides. Keep your back flat.DEAD LIFTBent forward with your knees slightly bent and grasping the dumbbellsat your sides with arms extended, lift your upper body to return to anupright standing position.SEATED PRESSHolding the dumbbells at shoulder height, straighten your arms pressingthe dumbbells to full arm extension overhead.TRICEP EXTENSIONSHolding one dumbbell overhead with both hands, bend your elbows tolower the weight behind your head then return to full arm extension.BICEP CURLSSitting on a bench with your arms extended below and at your sidesgrasping the dumbbells. Curl one dumbbell up to shoulder height thencurl it back down. Do alternately with the other arm.Note: Exercises 4 and 5 can also be done in a standing position. Work with apartner on these two exercises (and #1), spotting each other for safety.52Army Fitness Manual

LAND FORCE COMMAND1 BENCH PRESS 2 BENT-OVERDUMBBELL ROW6 BICEP CURLSUBUPPER-BODY CIRCUIT 3#33 DEAD LIFT5 TRICEP EXTENSIONS4 SEATED PRESSArmy Fitness Manual53

LAND FORCE COMMAND>>Upper-Body Circuit #4Body-Weight ExercisesIf equipment or a weight you need isn’t available or it feels uncomfortabledoing a particular exercise, you can substitute the same number exercise fromany of the other circuits.123456PUSH-UPS (fingers forward)With the body held straight, push up, straightening your arms.CHIN-UPS (hands over)With your hands shoulder-width apart, pull up until your chin reachesthe bar. Inhale as you pull up, exhale on the way back down.BACK EXTENSIONSWith your feet secured, hang your upper body down over the end of abench with your hands clasped behind your head. Raise your upperbody until parallel with the floor.PUSH-UPS (hands wide)With your body held straight and hands out wide (more than shoulderwidthapart), push up straightening your arms.DIPSWith your palms supported on a chair or bench behind your back,extend your arms until they are straight.CHIN-UPS (hands under)With your hands shoulder-width apart and your thumbs facing out, pullup until your chin reaches the bar. Exhale as you pull up, inhale on theway back down.Note: For Exercises 2 and 6, if you are unable to do a single chin-up at first,perform what are called “negatives”. Use a box or a chair to help youget your chin level with the bar, then slowly lower yourself until yourarms are straight. Try to pull yourself back up, then use the box to getback up to bar level and repeat. Alternatively, your partner cansupport some of your weight during the pull-up phase.54Army Fitness Manual

LAND FORCE COMMAND1 PUSH-UPS (fingers forward) 2 CHIN-UPS(hands over)6 CHIN-UPS (hands under)UBUPPER-BODY CIRCUIT 4#43 BACK EXTENSIONS5 DIPS4 PUSH-UPS (hands wide)Army Fitness Manual55

LAND FORCE COMMAND>>Upper-Body Circuit #5Partner-Resistance ExercisesIf equipment or a weight you need isn’t available or it feels uncomfortabledoing a particular exercise, you can substitute the same number exercise fromany of the other circuits.135BENCH PRESS and BENT-OVER ROWSoldier A does bench press (pushing the bar upward and pulling itdownward) while Soldier B resists, then Soldier B does a bent-overrow (pulling the bar upward and pushing it downward) while SoldierA resists. Switch roles and repeat. The standing soldier should keephis/her back flat.SHOULDER PRESS and LAT PULL-DOWNSoldier A in front pushes bar upward to full arm extension whileSoldier B resists downward, then Soldier B pulls bar back downwardwhile Soldier A resists upward. Switch roles and repeat.62BICEP CURLS and TRICEP EXTENSIONSSoldier A curls his/her arms upward while Soldier B resists, thenSoldier B extends his/her arms downward while Soldier A resists.Switch roles and repeat.4Note: Do each of these exercises in a slow, controlled movement.When working with a partner, give each other feedbackon technique, proper resistance, etc.56Army Fitness Manual

LAND FORCE COMMAND12BENCH PRESSandBENT-OVER ROWBA56BICEP CURLSandTRICEP EXTENSIONSUBUPPER-BODY CIRCUIT 5#534SHOULDER PRESSandLAT PULL-DOWNBAABArmy Fitness Manual57

LAND FORCE COMMAND>>Lower-Body Circuit #1Using Stack WeightsIf equipment or a weight you need isn’t available or it feels uncomfortabledoing a particular exercise, you can substitute the same number exercise fromany of the other circuits.123456LEG PRESSSet seat for a 90° bend at the knees and with the insteps on thepedals, push the pedals away extending the legs fully. (Can also dosingle-leg press.)HAMSTRING CURLSWith your kneecaps just past the end of the bench, flex your knees,pulling your heels toward your buttocks.CALF EXTENSIONSWith your insteps on the pedals and legs straight, push pedals awayfrom you with your toes.QUAD EXTENSIONSWith your shins behind the padded movement bar, extend your knees tostraighten your legs in front.HIP ADDUCTIONWith the padded loop just below your knee, draw the leg closest tothe pulley across in front of the other.HIP ABDUCTIONWith the loop just below your knee on the leg farthest away from thepulley, draw that leg up and away.58Army Fitness Manual

LAND FORCE COMMAND1 LEG PRESS2 HAMSTRING CURLS6 HIP ABDUCTIONLBLOWER-BODY CIRCUIT 1#13 CALF EXTENSIONS5 HIP ADDUCTION4 QUAD EXTENSIONSArmy Fitness Manual59

LAND FORCE COMMAND>>Lower-Body Circuit #2Using Free Weights (Barbell, etc.)If equipment or a weight you need isn’t available or it feels uncomfortabledoing a particular exercise, you can substitute the same number exercise fromany of the other circuits.123456BARBELL SQUATSStanding erect, with your feet shoulder-width apart, your toes pointingslightly outward, and the barbell held on shoulders, bend your legs tosquat (no lower than thighs parallel with the floor) then return to fullstanding position.HAMSTRING CURLSLying face down on the floor with the knees just supported at the endof the bench, bend the knees, curling the heels toward the seat withpartner resistance.CALF RAISESWith your forefeet supported on a low board and a barbell heldsecurely on your shoulders, raise up on your toes then slowly lowerheels to the floor.LUNGE SQUATSUsing a barbell or dumbbells, step forward with one foot, droppingyour knee toward the floor and lifting your back heel off the floor.Alternate legs.HIP ADDUCTIONStanding side on to a wall or bench for balance and using an ankleweight or tubing, draw your outside leg inward and across in frontof the other.HIP ABDUCTIONStanding side on to a wall or bench for balance and using an ankleweight or tubing, draw your outside leg up and away.60Army Fitness Manual

LAND FORCE COMMAND1 BARBELL SQUATS2 HAMSTRING CURLS6 HIP ABDUCTIONLBLOWER-BODY CIRCUIT 2#23 CALF RAISES5 HIP ADDUCTION4 LUNGE SQUATSArmy Fitness Manual61

LAND FORCE COMMAND>>Lower-Body Circuit #3Using Free Weights (Dumbbells, etc.)If equipment or a weight you need isn’t available or it feels uncomfortabledoing a particular exercise, you can substitute the same number exercise fromany of the other circuits.123456DUMBELL SQUATSStanding erect, with your feet shoulder-width apart, your toes pointingslightly outward, and holding dumbbells at your sides, bend your legsto squat (no lower than thighs parallel with the floor) then return tofull standing position.HAMSTRING/BACK EXTENSIONSWith your feet secured, hang your upper body down over the end ofa bench with your hands holding a light dumbbell behind your head.Raise the upper body until parallel with the floor.CALF RAISESWith your forefeet supported on a low board and dumbbells held atyour sides, raise up on your toes then slowly lower heels to the floor.LUNGE SQUATSHolding dumbbells at your sides, step forward with one foot, kneelowering your knee toward the floor, and lifting your back heel off thefloor. Alternate legs.HIP ADDUCTIONStanding side on to a wall or bench for balance and using an ankleweight or tubing, draw your outside leg inward and across in frontof the other.HIP ABDUCTIONStanding side on to a wall or bench for balance and using an ankleweight or tubing, draw your outside leg up and away.62Army Fitness Manual

LAND FORCE COMMAND1 DUMBBELL SQUATS2 HAMSTRING/BACKEXTENSIONS6 HIP ABDUCTIONLBLOWER-BODY CIRCUIT 3#33 CALF RAISES5 HIP ADDUCTION4 LUNGE SQUATSArmy Fitness Manual63

LAND FORCE COMMAND>>Lower-Body Circuit #4Body-Weight ExercisesIf equipment or a weight you need isn’t available or it feels uncomfortable doing aparticular exercise, you can substitute the same number exercise from any of theother circuits.123456SQUATSWith your hands on your hips, squat (no lower than thighs parallelwith the floor) then return to full standing position.FRONT-SIDE LUNGEStep forward and to the side (45°) with one leg, bending the leg andshifting your weight over it. Repeat alternately to the other side.CALF RAISESWith your forefeet supported on a low board, raise up on your toesthen slowly lower heels to the floor.ONE-LEGGED WALL SQUATSWith one leg extended in front, support body weight on the other legand slide the back down the wall until the supporting leg has a 90° bend.HIP ADDUCTIONLying on your side, rest the foot of your top leg on a bench about30 cm high then pull your bottom leg up to the top one. Switch sidesand repeat.HIP ABDUCTIONLying on your side, raise both your legs 10-15 cm while keeping thelegs together. Switch sides and repeat.64Army Fitness Manual

LAND FORCE COMMAND1 SQUATS2 FRONT-SIDE LUNGE6 HIP ABDUCTIONLBLOWER-BODY CIRCUIT 4#43 CALF RAISES4 ONE-LEGGED WALL SQUATS5 HIP ADDUCTIONArmy Fitness Manual65

LAND FORCE COMMAND>>Lower-Body Circuit #5Partner-Resistance ExercisesIf equipment or a weight you need isn’t available or it feels uncomfortable doinga particular exercise, you can substitute the same number exercise from any ofthe other circuits. When working with a partner, give each other feedback ontechnique, proper resistance, etc.12345RESISTED SQUATIn squat position with a stick on your shoulders, partner resists frombehind as you straighten legs returning to full upright position.Return to start position without resistance.HAMSTRING CURLSWith partner resistance pull your heels up, bending your knees untilyour heels touch your buttocks.CALF RAISESWith your forefeet supported on a low board and heels on the floor anda partner putting resistance on your shoulders from behind, raise up onyour toes slowly to full extension. Return to starting position withoutresistance. (Partner can stand on a chair behind to push down fromabove if more resistance is required.)DEAD LIFTStanding with your legs bent, feet shoulder-width apart and toespointing slightly outward, and your back straight (squatting), grasp astick in front. Straighten your legs returning to full upright positionwith your partner providing resistance from below. Return to startposition without resistance.HIP ADDUCTION and HIP ABDUCTION6Soldier A pushes his/her feet inward while Soldier B resists, thenSoldier B pushes his/her feet outward while Soldier A resists.Switch roles and repeat.66Army Fitness Manual

LAND FORCE COMMAND1 RESISTED SQUAT2 HAMSTRING CURLS56HIP ADDUCTIONandHIP ABDUCTIONLBLOWER-BODY CIRCUIT 5#53 CALF RAISESAB4 DEAD LIFTArmy Fitness Manual67

LAND FORCE COMMAND>>Abdominal-Core (AbCore) Circuit #1Floor Exercises• Keep your lower body stable with your feet flat on the floor. Use yourabdominal muscles to lift and twist your upper body as shown in the sequence.• When you get to position #6, continue to #1 and repeat the sequence.• To begin, do the sequence (positions 1 through 6) 20 times for 1 set. Repeat2 more times for a total of 3 sets of 20. Rest 2-3 minutes between sets.• When you can do 3 x 20 comfortably, increase to 3 x 30, then again to 3x 40.• When you can do 3 x 40 comfortably, move on to Circuit #2.16STRAIGHT2TWIST RIGHTAbCoreFLEXED5ABDOMINAL-CORE CIRCUIT 1#13STRAIGHT4STRAIGHTTWIST LEFT68Army Fitness Manual

LAND FORCE COMMAND>>Abdominal-Core (AbCore) Circuit #2Supporting on a Dip Bar• Support your upper body on a dip bar to keep it stable. Use yourabdominal muscles to move your lower body as shown in the sequence.• When you get to position #6, continue to #1 and repeat the sequence.• To begin, do the sequence (positions 1 through 6) 20 times for 1 set. Repeat2 more times for a total of 3 sets of 20. Rest 2-3 minutes between sets.• When you can do 3 x 20 comfortably, increase to 3 x 30, then again to 3 x 40.• When you can do 3 x 40 comfortably, move on to Circuit #3.2 31FLEXEDEXTENDEDFLEXEDAbCoreABDOMINAL-CORE CIRCUIT 2#24TWIST LEFT65STRAIGHTTWIST RIGHTArmy Fitness Manual69

LAND FORCE COMMAND>>Abdominal-Core (AbCore) Circuit #3Hanging from a Chin-up Bar• Hang from a chin-up bar and keep your upper body in a stable position. Useyour abdominal muscles to move your lower body as shown in the sequence.• When you get to position #5, continue to #1 and repeat the sequence.• To begin, do the sequence (positions 1 through 5) 20 times for 1 set. Repeat2 more times for a total of 3 sets of 20. Rest 2-3 minutes between sets.• When you can do 3 x 20 comfortably, increase to 3 x 30, then again to 3 x 40.32FLEXED41TWIST RIGHTAbCoreTWIST LEFTABDOMINAL-CORE CIRCUIT 3#35FLEXEDSTRAIGHT70Army Fitness ManualCH 2005-01-20

LAND FORCE COMMAND>>Abdominal-Core (AbCore) Circuit #4Partner Plyometric Drills• This is a demanding, dynamic routine, so do Circuit 1, 2, or 3 for the firsttwo weeks of your programme before trying this circuit.• Use a medicine ball for these exercises. Start with a light one and increase theweight gradually.• Do 2 sets of 20 repetitions of each exercise during Weeks 3 to 6. Do 3 setsof 20 during Weeks 7 to 12.12345SITTING CHEST PASSHolding your upper body in a stable position, do push passesback and forth.OVERHEAD PASS DOING SIT-UPSStart with the ball overhead. Pass to your partner who lies downthen does a sit-up returning the pass. Catch it, lie down, sit-up andreturn the pass yourself. Continue the sequence without pause.STANDING SHUFFLE PASSPass the ball to your partner’s opposite side. Twist as you pass andcatch. Repeat on the other side.CHEST PASS DOING SIT-UPSFollow sequence as in #2 but doing chest passes instead ofoverhead ones.360° BALL PASSStanding back-to-back with your partner, turn and hand the balloff then turn to the other side to receive it again. Repeat in theother direction.Army Fitness Manual71

LAND FORCE COMMAND1 SITTING CHEST2 OVERHEAD PASSDOING SIT-UPS5 360° BALL PASSAbCoreABDOMINAL-CORE CIRCUIT 4#43 STANDINGSHUFFLE PASS4 CHEST PASSDOING SIT-UPS72Army Fitness Manual

LAND FORCE COMMAND>>Alternative ExercisesHere are some exercises using equipment like beams, ropes, logs, drums, and tires. Youcould also use a jerry can, filling it with water to a level that gives the weight you need.You can do any of these exercises instead of ones in the circuits if you don’t have stackweights or free weights available (remember the body-weight and partner-resistanceexercises can always be done too). Each description notes which circuit/exercise itapproximates. Do the reps and sets listed in your programme for that day.For example, on each UB and LB strength-training day, you should do the six types ofexercises described in each circuit. If you wish to substitute an alternative exercise, youcan insert it in the regular circuit, replacing the specific exercise(s) noted in thealternative exercise description. The alternative exercises load a number of musclegroups in a single exercise rather than specific muscles like the regular circuits. Thisallows you to train more muscle groups with one activity but does not give as muchload to any one group.UB 2, 5, 6BEAMSBend arms to pull up, touchingback of neck to the beam.UB 2, 6ROPESVertical rope climbwithout use of feet.UB 2, 6LB 1, 3, 4ROPESVertical rope climb using handsand feet.Army Fitness Manual73

LAND FORCE COMMANDAlternative Exercises (cont’d)UB 1, 6LOGSLogs held chest high onpalms of hands, extendarms forward.UB 1, 4LB 1, 4LOGSKnees bent, log held onshoulder, extend armsupward whilestraightening legs.ABCORELOGSBend torso sideways awayfrom log,reaching downwards withfree hand.Bend torso sidewaystoward log withfree arms reachingup and over.74Army Fitness Manual

LAND FORCE COMMANDAlternative Exercises (cont’d)UB 6LB 1, 4ABCOREDRUMSStoop and grasp drum in front, curl it in the armsand lift to full standing position.UB 3LB 1, 4ABCOREDRUMSStoop and grasp drum ontop edges, lift to fullstanding position with armsextended below.UB 3, 6LB 1, 4ABCORETIRES/WHEELSStoop and graspheavy wheel infront, straightenlegs to return tofull standingposition.Army Fitness Manual75

LAND FORCE COMMANDAlternative Exercises (cont’d)UB 3, 4LB 1, 4ABCORELOGSStoop to grasp logs in front, lift to fullstanding position then press it overhead.Return to start position, bending the knees.LB 1, 4LOGSSquat holdinglog at shoulderheight.ABCORELOGSHold log belowwith armsextended, thentorso twist fromside to side.UB 4, 6LOGSHold log horizontally below with arms extended, thenlift it to upright position against one shoulder.76Army Fitness Manual

LAND FORCE COMMANDAlternative Exercises (cont’d)UB 2, 5LOGSBent over and knees slightlybent, lift log to chest.LB 1, 4LOGSStanding erect with logresting on shoulders, dosquat to thighs parallelwith the floor.UB 3, 4, 6LOGSStanding erect and log onshoulders behind the neck, pressit overhead.ABCORELOGSLog resting onshoulders,bend torso sideto side.Army Fitness Manual77

LAND FORCE COMMANDAlternative Exercises (cont’d)UB 4, 6LOGSLift log upward, handunder hand, then lowerit, hand over hand.UB 4, 6LB 1, 4, 5, 6LOGSFull standing position, stride jump,return to full standing position,then squat (until thighs areparallel with the floor). Repeat.UB 1LOGSLying flat on your back, extendarms to press log above chest.78Army Fitness Manual

LAND FORCE COMMAND>>Power and Speed TrainingThere are three training routines included here:• a plyometric circuit• a sprint programme, and• field exercises.Do the routines on the required days as set out in the Training Prescriptioncharts. Here are a few pointers:• Review the Power and Speed Set-Up and Doing It information in theTraining Principles chapter at any time if you need to refresh yourmemory.• Do a thorough warm-up on the days you do these routines. They arechallenging and dynamic, so you want to make sure your body isready for them.• Give a little extra attention to particular warm-up stretching exercisesin the routine at the beginning of Chapter 5, as follows:• on plyometric days: stretches #7, #8, and #10• on sprint days: stretches #9 and #10• on field-exercise days: stretches #2, #3, and #5• Use the illustrations and descriptions provided to guide you in theright technique.Army Fitness Manual79

LAND FORCE COMMAND>>Plyometric CircuitJumping and Bounding Routine• Emphasize stretching exercises 7, 8, and 10 during your warm-up.• Mark out a 20 m distance on a grass surface for Drills 1 to 4.• Go through the circuit in sequence: Drill 1, walk back, Drill 2, etc.,through to Drill 4, then for Drill 5 do the movement 6-10x.• Use the illustrations as a guide for the proper movement.• Repeat the circuit 2x during Week 4, then 3x after that.DRILLDRILLJump from left foot to right foot straight down the line.Jump from right foot to left foot, crossing over the mid-line.DRILL Hop on same leg 4x, then other leg 4x.DRILLDRILL12345Double-leg jumps in straight line for 10 m, then double-legjumps from side to side for 10 m.Stand on left leg and jump to the left, then stand onright leg and jump to the right.1 2 3 4 5LLLRRRRRRLLLRRRRLLLLLRLLLLRLRRRRLRcone or markeron endsLR80Army Fitness Manual

LAND FORCE COMMAND>>Sprint ProgrammeAcceleration Running• Emphasize stretching exercises 9 and 10 during your warm-up.• Mark out the required distances on a grass field, running track,or other firm surface.• Do the combination of sets noted for each specific training session.These are shown in the Training Prescription charts.• Follow each set with three minutes recovery (easy walking, stretching)before starting the next set.• Accelerate from the start to the “all out” speed you can reach in thedistance run.SETSETSETSET1234Sprint 20 m then jog back x 12, then 3 minutes recovery.Sprint 40 m then jog back x 8, then 3 minutes recovery.Sprint 60 m then jog back x 4, then 3 minutes recovery.Sprint 80 m then jog back x 2, then 3 minutes recovery.Army Fitness Manual81

LAND FORCE COMMAND>>Field ExercisesAFS Task Simulations• Emphasize stretching exercises 2, 3 and 5 during your warm-up.• Work with a partner. You can alternate work and rest intervals with yourpartner to pace yourself.• Do a proper warm-up prior to these exercises. Lift and carry with care toprotect your back.• Do the combination of reps, sets, and loads noted in the TrainingPrescription table.• Do the first set of each exercise (casualty evacuation and then shovel drill),then repeat additional sets as noted.12CASUALTY EVACUATIONMeasure out a course (in metres) as noted in the Training Prescriptionchart you are working on. Do fireman’s carry with a partner of equalweight out and back the measured distance. Repeat for the number oftimes required for that session.SHOVELLING DRILLUsing a standard (garden) shovel, move the gravel from one trench tothe other. Go at a steady pace to conserve energy and to be efficient.Experiment to find your best pace, shovel load, and technique. Alternatewith your partner, and repeat the number of times required for thatsession. For the AFS, the goal is to complete the task comfortably in lessthan six minutes.82Army Fitness ManualCH 2005-01-20

LAND FORCE COMMAND>>C H A P T E R 66Speciality Training ProgrammesChapter 3 details the full, 12-week Army Fitness Programme. It is the“gold seal” programme designed to bring your personal fitness level up tothe Army Fitness Standard. There will be times and situations, however,where it will not be possible to work through a 12-week programme.This chapter sets out four specialty programmes to address particular needs:• an Eight-Week Garrison Programme• a Six-Week Rapid-Deployment Programme• a Three-Week Rapid-Deployment Programme• a Four-Week Field-Training Programme.Army Fitness Manual83

LAND FORCE COMMAND84Army Fitness Manual

LAND FORCE COMMAND>>Eight-Week Garrison ProgrammeThis programme sets out an eight-week garrison training routine. It is amodified version of the 12-week programme, designed for use when timedoes not permit the full programme or when it is necessary to coordinatethe training with other activities or commitments.The weightload march and field exercises are important components of thisprogramme, just as they are in the 12-week programme. The 8-weekprogramme also includes continuous and interval aerobic sessions, strengthtrainingcircuits, and power/speed workouts.THE SET-UP…• Training takes place four days a week (Days 1, 2, 4, and 5) as set outin the Training Schedule.• Day 6 is an Optional training day, depending on your need foradditional fitness work balanced with your other tasks andresponsibilities to the unit.DOING IT…• Read the Guidelines to the right of the Training Schedule frombeginning to end before your first session in Week 1.• If you need to refresh your memory about any of the activities, readthe appropriate chapters or sections earlier in the manual.• Do a proper warm-up at the beginning of each training session and acool-down at the end.• For the Day 2 field exercises in Weeks 6 and 7, do the first set of eachexercise (casualty evacuation and then shovel drill), then repeatadditional sets as noted.• If you train on Optional Day 6, the specific programmes for you tofollow are noted.CH 2005-01-20Army Fitness Manual85

LAND FORCE COMMANDEight-week Garrison Training Schedulefor Weeks 1 to 4DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYOPTIONALWEEK1Aerobic FitnessCheck:2400 m runStrength Check:push-upsStrength Check:bench press,squats,sit-upsACTIVERESTorSPORTSDAYPower Check:standinglong-jump,2-jump,40 m sprintAerobic Check:5 km runRESTRESTWEEK2WEEK3AEROBICINTERVALS1 min. work/1 min. easy x 12STRENGTHAbCore:Choose one circuitAEROBICINTERVALS1 min. work/1 min. easy x 15STRENGTHAbCore:Choose one circuitSTRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 1 Reps: F-1POWERSprint ProgrammeSets 1 and 2STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 1 Reps: F-1POWERSprint ProgrammeSets 1 and 2ACTIVERESTorSPORTSDAYACTIVERESTorSPORTSDAYSTRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 1 Reps: F-1POWERSprint ProgrammeSets 1 and 2STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1POWERSprint ProgrammeSets 1, 2 and 3CONTINUOUSAEROBIC34 min. “JT”STRENGTHAbCore:Choose one circuitCONTINUOUSAEROBIC38 min. “JT”STRENGTHAbCore:Choose one circuitCONTINUOUSAEROBIC34 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1POWERSprint ProgrammeSet 1 and Set 2CONTINUOUSAEROBIC38 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 2 Reps: F-1RESTRESTWEEK4AEROBICINTERVALS1 min. work/1 min. easy x 17STRENGTHAbCore:Choose one circuitSTRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 1 Reps: F-1POWERPlyometric CircuitACTIVERESTorSPORTSDAYSTRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 1 Reps: F-1CONTINUOUSAEROBIC42 min. “JT”STRENGTHAbCore:Choose one circuitCONTINUOUSAEROBIC42 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1POWERPlyometric CircuitRESTWeeks 5 to 8 continued on page 88.UB AltEx = Upper Body Alternative Exercises described on Pages 73 – 78LB AltEx = Lower Body Alternative Exercises described on Pages 73 – 78The numbers next to the Alternative Exercises refer to the number of the corresponding exercise in the Upper Body Circuit and Lower BodyCircuit. Any exercise may be substituted with an Alternative Exercise with the same number if equipment is not available.86Army Fitness Manual

LAND FORCE COMMANDGuidelinesFITNESS CHECKSNine items are completed in Weeks 1 and 8. Instructions for them appear inChapter 4.AEROBIC INTERVALS (DAY 1)Approximate distance you will cover for each one-minute work interval willdepend on your level achieved in the 2400 m run/Aerobic Check in Week 1as follows:Level 1 – 200 m Level 2 – 225 m Level 3 – 250 m Level 4 – 275 mCONTINUOUS AEROBIC (DAY 5)Your approximate “just talk” or “JT” pace (in m/min) for your distanceruns will depend on your level achieved in the 5 km run/Aerobic Check inWeek 1 as follows:Level 1–180 m/min Level 2–200 m/min Level 3–220 m/min Level 4–240 m/minWEIGHTLOAD MARCH (DAY 5)In Weeks 5, 6, and 7, these are done in full fighting order, including combatclothes, helmet, weapon, and rucksac. The distance and time (as well as thespecific pace) for each march is noted.STRENGTH TRAININGThe Abdominal-Core (AbCore) exercises are done in Weeks 1 – 4 onDay 1, Day 5, and Day 6 (Optional). You can choose from any of the fourcircuits.The Upper-Body (UB) exercise circuit is done on Day 2, Day 4 andDay 6 (Optional).The Lower-Body (LB) exercise circuit is done on Day 2 and Day 4.Set the load that allows you to do the sets and reps noted. Rather thangoing to failure on each set, stop when you could still do one more rep(this is called “failure minus 1” or “F-1”).SPEED AND POWER TRAININGThe Plyometric circuit is done some weeks on Day 2 and Day 6 (Optional).The Sprint programme is done most weeks, generally on Day 2, Day 4,and/or Day 6. The Field exercises are added on Day 2 in Weeks 6 and 7.DAY 6—OPTIONALFirst priority is Continuous Aerobic and Strength (AbCore) routines.Second priority is the Strength and Power routines. See page 24 toguide your selection.Army Fitness Manual87

LAND FORCE COMMANDWEEK5WEEK6WEEK7Eight-week Garrison Training Schedulefor Weeks 5 to 8DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYOPTIONALAEROBICINTERVALS2 min. work/2 min. easy x 6STRENGTHAbCore:Choose one circuitAEROBICINTERVALS2 min. work/2 min. easy x 7STRENGTHAbCore:Choose one circuitAEROBICINTERVALS2 min. work/2 min. easy x 8STRENGTHAbCore:Choose one circuitSTRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 1 Reps: F-1POWERSprint ProgrammeSets 2 and 3FIELDEXERCISES5 sets each of:casualty evacuation30 m out and backshovel drill(30 full)FIELDEXERCISES6 sets each of:casualty evacuation30 m out and backshovel drill(30 full)ACTIVERESTorSPORTSDAYACTIVERESTorSPORTSDAYACTIVERESTorSPORTSDAYSTRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 1 Reps: F-1POWERSprint ProgrammeSet 4STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 1 Reps: F-1POWERSprint ProgrammeSets 3 and 4STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 1 Reps: F-1One LB Circuit:#2,4,5 or LB AltExSets: 1 Reps: F-1AbCore:One circuitPOWERSprint ProgrammeSet 4WEIGHTLOADMARCH5 km with24.5 kg packTime: 1 hrPace = 5 km/hrWEIGHTLOADMARCH8 km with15 kg pack(Time =1 hr 30 min)Pace: 5.33km/hrWEIGHTLOADMARCH8 km with24.5 kg pack(Time =1 hr 30 min)Pace: 5.33 km/hrCONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1POWERPlyometric CircuitCONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1POWERSprint ProgrammeSets 3 and 4CONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —STRENGTHOne UB Circuit,#3,4, 5 or UB AltExSets: 2 Reps: F-1POWERPlyometric CircuitRESTRESTRESTWEEK8AEROBICFITNESSCHECK:2400 m runSTRENGTHCHECK:push-upsSTRENGTHCHECK:bench press, squats,sit-upACTIVERESTorSPORTSDAYPOWERCHECKS:standing longjump,2-jump,40 m sprintAEROBICCHECK:5 km runRESTRESTUB AltEx = Upper Body Alternative Exercises described on Pages 73 – 78LB AltEx = Lower Body Alternative Exercises described on Pages 73 – 78The numbers next to the Alternative Exercises refer to the number of the corresponding exercise in the UpperBody Circuit and Lower Body Circuit. Any exercise may be substituted with an Alternative Exercise with thesame number if equipment is not available.88Army Fitness ManualCH 2005-01-20

LAND FORCE COMMAND>>Six-Week Rapid-Deployment ProgrammeThis section describes a six-week rapid-deployment programme to ensurethat you are, at least, at the deployment Army Fitness Standard (AFS).The programme provides for the transition from garrison-style training tofunctional field activities. It is modeled after Weeks 7-12 of the ArmyFitness Programme and is meant to fine tune an already satisfactory levelof fitness.The weightload march and field exercises are important components of thisprogramme. It also includes interval aerobic sessions, strength-trainingcircuits, and power/speed workouts.THE SET-UP…• Training takes place four days a week (Days 1, 2, 4, and 5) as set outin the Training Schedule on the next two pages.• Day 6 is an Optional training day, depending on your need foradditional fitness work balanced with your other tasks andresponsibilities to the unit. You or your commander can determinethis week by week.DOING IT…• Read the Guidelines from beginning to end before your first sessionin Week 1.• If you need to refresh your memory about any of the activities, readthe appropriate chapters or sections earlier in the manual.• Do a proper warm-up at the beginning of each training session and acool-down at the end.• For the Day 2 field exercises, do the first set of each exercise(casualty evacuation and then shovel drill), then repeat additionalsets as noted.• If you train on Optional Day 6, repeat the Day 1, 2, 4, or 5 routine,whichever focuses on your areas of greatest need.CH 2005-01-20Army Fitness Manual89

LAND FORCE COMMANDWEEK1Six-Week Rapid-Deployment Training ScheduleDAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYOPTIONALWEIGHTLOADMARCH8 km with 10 kg pack(Time = 1 hr 30 min)Pace = 5.33 km/hrSTRENGTHAbCore:Choose one circuitFIELD EXERCISES5 sets each of:casualty evacuation10 m out & backshovel drill(10 half-full, 10 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC38 min. “JT”STRENGTHAbCore:Choose one circuit— OR —AEROBIC INTERVALS1 min. work/1 min. easy x 15STRENGTHOne UB Circuit,One LB Circuit#3, 4 or 5:2 sets of 15 RMfor #3 and #5,2 sets to failure for #4AbCore:Choose one circuitREPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTWEEK2WEIGHTLOADMARCH8 km with24.5 kg pack(Time = 1 hr 36 min,Pace = 5.0 km/hr)FIELD EXERCISES4 sets each of:casualty evacuation20 m out & backshovel drill(20 half-full, 20 full)ACTIVERESTorSPORTSDAYWEIGHTLOADMARCH10 km with24.5 kg pack(Time = 2 hours,Pace = 5.0 km/hr)FIELD EXERCISES1 sets each of:casualty evacuation100 m out & backshovel drill(50 half-full, 50 full)REPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTWEEK3WEIGHTLOADMARCH8 km with24.5 kg pack(Time = 1 hr 30 min,Pace = 5.33 km/hr)FIELD EXERCISES3 sets each of:casualty evacuation30 m out & backshovel drill(30 half-full, 30 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC40 min. “JT”— OR —AEROBICINTERVALS1 min. work/1 min. easy x 17STRENGTHOne UB Circuit,One LB Circuit:2 sets of 12 RMPOWERSprint ProgrammeSet 1 and Set 2REPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTWEEK4WEIGHTLOADMARCH8 km with24.5 kg pack(Time = 1 hr 20 min,Pace = 6.0 km/hr)FIELD EXERCISES3 sets each of:casualty evacuation40 m out & backshovel drill (30 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC42 min. “JT”STRENGTHAbCore: Choose 1 circuit— OR —AEROBIC INTERVALS2 min. work/2 min. easy x 6STRENGTHAbCore: Choose 1 circuitSTRENGTHOne UB Circuit #3,4 or 5:2 sets of 10 RMPOWERSprints:6 x 20 m every 10 sec4 x 40 m every 20 sec2 x 60 m every 30 secREPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTWEEK5WEIGHTLOADMARCH6.5 km with24.5 kg pack(Time = 1 hour,Pace = 6.5 km/hr)FIELD EXERCISES3 sets each of:casualty evacuation50 m out & backshovel drill (40 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC45 min. “JT”— OR —AEROBICINTERVALS2 min. work/2 min. easy x 7STRENGTHOne UB Circuit,One LB Circuit#3, 4 or 5:2 sets of 15 RMAbCore:Choose one circuitREPEAT eitherDay 1, 2 or 5— OR —RESTRESTWEEK6WEIGHTLOADMARCH10 km with24.5 kg pack(Time = 1 hr 40 min,Pace = 6.0 km/hr)FIELD EXERCISES3 sets each of:casualty evacuation60 m out & backshovel drill (50 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC45 min. “JT”— OR —AEROBIC INTERVALS2 min. work/2 min. easy x 8STRENGTHAbCore: Choose 1 circuitSTRENGTHUB Circuit #3, 4 or 5:2 sets of 12 RMPOWER – Sprints:2 x 20 m every 10 sec2 x 30 m every 15 sec2 x 40 m every 20 sec2x 50 m every 25 sec2 x 60 m every 30 secREPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTStudy the Guidelines for each activity on the next page…90Army Fitness ManualCH 2005-01-20

LAND FORCE COMMANDGuidelinesCONTINUOUS AEROBIC (DAY 4)Your approximate “just talk” or “JT” pace for your distance runs should be220 m/min.AEROBIC INTERVALS (DAY 4)Approximate distance you will cover for each one-minute work interval is250 m; for each two-minute work interval it is 500 m. For the easy recoverysegment, you can jog, walk or stretch.STRENGTH TRAININGThe Abdominal-Core (AbCore) exercises are done on Day 4 or 5.Choose one of four circuits.The Upper-Body (UB) exercise circuit is done on Day 5.Choose from circuits 3, 4 or 5.The Lower-Body (LB) exercise circuit is done on Day 5.Choose from circuits 3, 4 or 5.Set the load that allows you to do the sets and reps noted. Remember,when training do not go to failure on any set. Stop when you can stilldo one more rep before failure (this is called “Failure minus 1” or “F-1”).SPEED AND POWER TRAININGThe Sprint Programme is done on Day 5. Special sprint routines are doneon Weeks 4 and 6. They are outlined right on the chart.DAY 6—OPTIONALIf there is the opportunity to do additional physical preparation, theOptional day allows you to repeat either Day 1, 2, 4 or 5 from that week.Army Fitness Manual91

LAND FORCE COMMAND>>Three-Week Rapid-Deployment ProgrammeThis programme provides for a transition from garrison to functional fieldactivities with attendant increases in work capacity. It is modelled afterWeeks 10-12 of the Army Fitness Programme and is meant to fine tune analready high level of fitness.The weightload march and field exercises are important components of thisprogramme. It also includes continuous and interval aerobic sessions,strength-training circuits, and power/speed workouts.THE SET-UP…• Training takes place four days a week (Days 1, 2, 4, and 5) as set outin the Training Schedule on the next page.• Day 6 is an Optional training day, depending on your need foradditional fitness work balanced with your other tasks andresponsibilities to the unit. You (or your commander) can determinethis week by week.DOING IT…• Read the Guidelines to the right of the Training Schedule frombeginning to end before your first session in Week 1.• If you need to refresh your memory about any of the activities, readthe appropriate chapters or sections earlier in the manual.• Do a proper warm-up at the beginning of each training session and acool-down at the end.• For the Day 2 field exercises, do the first set of each exercise(casualty evacuation and then shovel drill), then repeat for thesecond and third sets.• If you train on Optional Day 6, repeat the Day 1, 2, 4, or 5 routine,whichever focuses on your areas of greatest need.CH 2005-01-20Army Fitness Manual93

LAND FORCE COMMANDThree-Week Rapid-Deployment Training ScheduleWEEK1DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYOPTIONALWEIGHTLOADMARCH8 km with24.5 kg pack(Time =1 hr 20 min,Pace =6.0 km/hr)FIELDEXERCISES3 sets each of:casualty evacuation30 m out & backshovel drill(30 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —AEROBIC INTERVALS2 min. work/2 min. easy x 6STRENGTHAbCore:Choose one circuitSTRENGTHUB Circuit#3, 4 or 5:2 sets of 15 RMPOWERSprints:5 x 20 m every 10 sec4 x 40 m every 20 sec3 x 60 m every 30 secREPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTWEEK2WEIGHTLOADMARCH6.5 km with24.5 kg pack(Time = 1 hour,Pace =6.5 km/hr)FIELDEXERCISES3 sets each of:casualty evacuation40 m out & backshovel drill(40 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC45 min. “JT”— OR —AEROBICINTERVALS2 min. work/2 min. easy x 7STRENGTHOne UB Circuit,One LB Circuit#3, 4 or 5:3 sets of 12 RMAbCore:Choose one circuitREPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTWEEK3WEIGHTLOADMARCH10 km with24.5 kg pack(Time =1 hr 40 min,Pace =6.0 km/hr)FIELDEXERCISES3 sets each of:casualty evacuation50 m out & backshovel drill(50 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC40 min. “JT”— OR —AEROBICINTERVALS2 min. work/2 min. easy x 8ANDSTRENGTHAbCore:Choose one circuitSTRENGTHUB Circuit#3, 4 or 5:2 sets of 10 RMPOWERSprints:3 x 20 m every 10 sec3 x 30 m every 15 sec3 x 40 m every 20 sec2 x 50 m every 25 sec2 x 60 m every 30 secREPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTStudy the Guidelines for each activity on the next page…94Army Fitness ManualCH 2005-01-20

LAND FORCE COMMANDGuidelinesCONTINUOUS AEROBIC (DAY 4)Your approximate “just talk” or “JT” pace for your distance runs should be220 m/min.AEROBIC INTERVALS (DAY 4)Approximate distance you will cover for each two-minute work is 500 m.For the easy recovery segment, you can jog, walk or stretch.STRENGTH TRAININGThe Abdominal-Core (AbCore) exercises are done on Day 4 or 5.Choose one of the four circuits.The Upper-Body (UB) exercise circuit is done on Day 5.Choose from circuits 3, 4 or 5.The Lower-Body (LB) exercise circuit is done on Day 5.Choose from circuits 3, 4 or 5.Set the load that allows you to do the sets and reps noted. Remember,when training do not go to failure on any set. Stop when you can stilldo one more rep before failure (this is called “Failure minus 1” or “F-1”).SPEED AND POWER TRAININGSpecial sprint routines are done on Day 5, Weeks 1 and 3.They are outlined on the chart.DAY 6—OPTIONALIf there is the opportunity to do additional physical preparation, theOptional day allows you to repeat either Day 1, 2, 4 or 5 from that week.Army Fitness Manual95

LAND FORCE COMMAND>>Four-Week Field-Training ProgrammeThis programme sets out a four-week routine to maintain your level of fitnesswhen you are in the field. You will be familiar with all of the activities asthey are drawn from the training programme outlined in detail earlier inthe manual.The weightload march and field exercises are important components of thisprogramme. Strength-training circuits rely on the dumbbell, body-weight,and partner-resistance exercises. Activities that require stack weights orbarbells are not included.THE SET-UP…• Training takes place four days a week (Days 1, 2, 4 and 5) as set outin the Field Training Schedule on the next page.• Day 6 is an Optional training day, depending on your need foradditional fitness work balanced with your other tasks andresponsibilities to the unit. You (or your commander) candetermine this week by week.DOING IT…• Read the Guidelines to the left of the Field Training Schedule frombeginning to end before your first session in Week 1.• If you need to refresh your memory about any of the activities, readthe appropriate chapters or sections earlier in the manual.• Do a proper warm-up at the beginning of each training session and acool-down at the end.• For the Day 2 field exercises, do the first set of each exercise(casualty evacuation and then shovel drill), then repeat for thesecond and third sets.• If you train on Optional Day 6, repeat the Day 1, 2, 4, or 5 routine,whichever focuses on your areas of greatest need.CH 2005-01-20Army Fitness Manual97

LAND FORCE COMMANDFour-Week Field-Training ScheduleDAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6* DAY 7MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYOPTIONALWEEK1WEIGHTLOADMARCH8 km with24.5 kg pack(Time =1 hr 30 min,Pace =5.33 km/hr)FIELDEXERCISES3 sets each of:casualty evacuation20 m outand backshovel drill(20 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC38 min. “JT”STRENGTHAbCore:Choose one circuit— OR —AEROBIC INTERVALS1 min. work/1 min. easy x 16STRENGTHOne UB Circuit,One LB Circuit#3, 4 or 5:2 sets of 15 RMPOWERSprint ProgrammeSet 1 and Set 2REPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTWEEK2WEIGHTLOADMARCH8 km with24.5 kg pack(Time =1 hr 20 min,Pace =6.0 km/hr)FIELDEXERCISES3 sets each of:casualty evacuation30 m outand backshovel drill(30 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC40 min. “JT”STRENGTHAbCore:Choose one circuit— OR —AEROBIC INTERVALS2 min. work/2 min. easy x 6STRENGTHAbCore:Choose one circuitSTRENGTHUB Circuit#3, 4 or 5:2 sets of 12RMPOWERSprints:6 x 20 m every 10 sec4 x 40 m every 20 sec2 x 60 m every 30 secREPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTWEEK3WEIGHTLOADMARCH6.5 km with24.5 kg pack(Time = 1 hour,Pace =6.5 km/hr)FIELDEXERCISES3 sets each of:casualty evacuation40 m outand backshovel drill(40 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC45 min. “JT”— OR —AEROBICINTERVALS2 min. work/2 min. easy x 7STRENGTHAbCore:Choose one circuitSTRENGTHOne UB Circuit,One LB Circuit#3, 4 or 5:3 sets of 10 RMAbCore:Choose one circuitREPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTWEEK4WEIGHTLOADMARCH10 km with24.5 kg pack(Time =1 hr 40 min,Pace =6.0 km/hr)FIELDEXERCISES3 sets each of:casualty evacuation50 m outand backshovel drill(50 full)ACTIVERESTorSPORTSDAYCONTINUOUSAEROBIC45min. “JT”— OR —AEROBICINTERVALS2 min. work/2 min. easy x 8STRENGTHAbCore:Choose one circuitSTRENGTHUB Circuit#3, 4 or 5:2 sets of 12RMPOWERSprints:2 x 20 m every 10 sec2 x 30 m every 15 sec2 x 40 m every 20 sec2 x 50 m every 25 sec2 x 60 m every 30 secREPEAT eitherDay 1, 2, 4 or 5— OR —RESTRESTStudy the Guidelines for each activity on the next page…98Army Fitness ManualCH 2005-01-20

LAND FORCE COMMANDGuidelinesCONTINUOUS AEROBIC (DAY 4)Your approximate “just talk” or “JT” pace for your distance runs should be220 m/min.AEROBIC INTERVALS (DAY 4)Approximate distance you will cover for each one-minute work interval is250 m; for each two-minute work it is 500 m. For the easy recoverysegment, you can jog, walk or stretch.STRENGTH TRAININGThe Abdominal-Core (AbCore) exercises are done on Day 4 or 5.Choose one of the four circuits.The Upper-Body (UB) exercise circuit is done on Day 5.Choose from circuits 3, 4 or 5.The Lower-Body (LB) exercise circuit is done on Day 5.Choose from circuits 3, 4 or 5.Set the load that allows you to do the sets and reps noted. Remember,when training do not go to failure on any set. Stop when you can stilldo one more rep before failure (this is called “Failure minus 1” or “F-1”).SPEED AND POWER TRAININGThe Sprint Programme is done on Day 5. Special sprint routines are donein Weeks 2 and 4. They are outlined right on the chart.DAY 6—OPTIONALIf there is the opportunity to do additional physical preparation, theOptional day allows you to repeat either Day 1, 2, 4 or 5 from that week.Army Fitness Manual99

LAND FORCE COMMAND>>Personal Training RecordTo ensure maximum protection of the rights of CF members and theirdependents under the Pension Act, soldiers should maintain a daily recordof their authorized physical fitness programme activities. The PersonalTraining Record forms on the next two pages make it easy for you to dothis.Follow these instructions to get the most out of this recording system:• Do not write on the Personal Training Record form in the manual.• Make 12 photocopies of the Personal Training Record formon the front and back of the next sheet. Use these pages to recordyour progress during the 12-Week Army Fitness Programme.• Put the sheets together in a booklet with a good cover to protectthem. Write your name, address and telephone number on the coveror across the top of the first page so if your record goes missingit can be easily returned.• Follow the Completing Your Personal Training Record guidelinesto keep your records accurate and up to date.• Photocopy additional pages of the Personal Training Recordwhen you begin a new programme (e.g., Eight-Week GarrisonTraining, Six-Week Rapid-Deployment), add these new pages toyour booklet, and use them to record your workouts.100Army Fitness Manual

PERSONAL TRAINING RECORDName______________________Unit____________COMPLETEING THE PERSONALTRAINING RECORDThere are five Personal Training Records on the front and backof this sheet.Use one Workout Record for each training session.Use a new sheet for every week of your programme (so youmay leave one or more Workout Records blank on each sheet,depending on the Programme and Week).Complete each Workout Record as follows…BLOCK AA PROGRAMMEWeek_________ Day__________ Date __________________B AEROBIC L T D RC Set1 Set2 Set3 Set4STRENG THL R L R L R L RA PROGRAMMEWeek_________ Day__________ Date __________________B AEROBIC L T D RC Set1 Set2 Set3 Set4STRENG THL R L R L R L R· Indicate the Programme you are following (i.e., ArmyFitness, Field Training, Six-Week Rapid-Development,Three-Week Rapid-Development, or Maintenance)· Note the Programme Week and Day, and the actual dateof the workout.BLOCK B: AEROBIC· Note the Activity (i.e. interval, continuous or weightloadmarch) completed.· Record the Load (L), Time (T), Distance (D), andRepetitions or Repeats (R) as appropriate.BLOCK C: STRENGTH· Indicate the Routine and Circuit Number (e.g., UB#1,LB#1, AbCore #2, Field Exercises) in the top row.· In succeeding rows, list the Exercises performed along withthe Load (L) and Repetitions (R) for each set completed.BLOCK D: SPEED AND POWER· For Plyometrics, indicate the number of times the circuitwas Repeated (R).· For Sprints, indicate the Distance (D) and Repeats (R) foreach set completed.D Set1 Set2 Set3 Set4SPEED ANDPO W ERD R D R D R D RD SPEED ANDSet1 Set2 Set3 Set4PO W ERD R D R D R D RPlyometricsPlyometricsSprintsSprintsCH 2005-01-20

A PROGRAMMEWeek_________ Day__________ Date __________________B AEROBIC L T D RC Set1 Set2 Set3 Set4STRENG THL R L R L R L RD Set1 Set2 Set3 Set4SPEED ANDPO W ERD R D R D R D RPlyometricsSprintsPERSONAL TRAINING RECORDA PROGRAMMEWeek_________ Day__________ Date __________________B AEROBIC L T D RC Set1 Set2 Set3 Set4STRENG THL R L R L R L RD Set1 Set2 Set3 Set4SPEED ANDPO W ERD R D R D R D RPlyometricsSprintsA PROGRAMMEWeek_________ Day__________ Date __________________B AEROBIC L T D RC Set1 Set2 Set3 Set4STRENG THL R L R L R L RD SPEED ANDSet1 Set2 Set3 Set4PO W ERD R D R D R D RPlyometricsSprints

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