The Army Training System - AskTOP

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Figure 1-1training days are flip-flopped: muscleendurance and strength are trained onMonday, Wednesday, and Friday, andCR fitness is trained on Tuesday andThursday. Stretching exercises aredone in every training session to enhanceflexibility. By training continuouslyin this manner, equal emphasiscan be given to developing muscularendurance and strength and to CRfitness while training five days perweek.If the unit’s mission requires it,some muscular and some CR trainingcan be done during each daily trainingsession as long as a “hard day/recovery1-5
day” approach is used. For example, ifa unit has a hard run on Monday,Wednesday, and Friday, it may alsochoose to run on Tuesday and Thursday.However, on Tuesday and Thursdaythe intensity and/or distance/timeshould be reduced to allow recovery.Depending on the time available foreach session and the way trainingsessions are conducted, all componentsof fitness can be developed using athree-day-per-week schedule. However,a five-day-per-week program ismuch better than three per week. (SeeTraining Program in Chapter 10.)Numerous other approaches can betaken when tailoring a fitness programto meet a unit’s mission as long as theprinciples of exercise are not violated.Such programs, when coupled withgood nutrition, will help keep soldiersfit to win.!NTENSITYTraining at the right intensity is thebiggest problem in unit programs. Theintensity should vary with the type ofexercise being done. Exercise for CRdevelopment must be strenuous enoughto elevate the heart rate to between 60and 90 percent of the heart rate reserve(HRR). (The calculation of percentHRR is explained in Chapter 2.) Thosewith low fitness levels should startexercising at a lower training heartrate (THR) of about 60 percent ofHRR.For muscular strength and endurance,intensity refers to the percentageof the maximum resistance that is usedfor a given exercise. When determiningintensity in a strength-trainingprogram, it is easier to refer to a“repetition maximum” or “RM.” Forexample, a 1O-RM is the maximumweight that can be correctly lifted 10times. An 8-12 RM is the weight thatcan be lifted 8 to 12 times correctly.Doing an exercise “correctly” meansmoving the weight steadily and withproper form without getting help fromother muscle groups by jerking, bending,or twisting the body. For theaverage person who wants to improveboth muscular strength and endurance,an 8-12 RM is best.The person who wants to concentrateon muscular strength should useweights which let him do three to sevenrepetitions before his muscles fatigue.Thus, for strength development, theweight used should be a 3-7 RM. Onthe other hand, the person who wantsto concentrate on muscular enduranceshould use a 12+ RM. When using a 12+RM as the training intensity, the morerepetitions performed per set, overtime, the greater will be the improvementin muscular endurance. Conversely,the greater the number ofrepetitions performed, the smaller willbe the gains in strength. For example,a person who regularly trains with aweight which lets him do 100 repetitionsper exercise (a 1OO-RM) greatlyincreases his muscular endurance butminimally improves his muscularstrength. (See Chapter 3 for informationon resistance training.)All exercise sessions should includestretching during the warm-up andcool-down. One should stretch sothere is slight discomfort, but nopain, when the movement is takenbeyond the normal range of motion.(See Chapter 4 for information onstretching.)TIMELike intensity, the time spent exercisingdepends on the type of exercisebeing done. At least 20 to 30 continuousminutes of intense exercise must beused in order to improve cardiorespiratoryendurance.For muscular endurance and strength,exercise time equates to the number ofrepetitions done. For the averagesoldier, 8 to 12 repetitions with enoughresistance to cause muscle failureimproves both muscular endurance andstrength. As soldiers progress, theyAll exercises sessionsshould includestretching duringthe warm-up and cooldown.1-6
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WARRIOR LEADER COURSEMODIFIED (MOD)
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INTRUCTOR / STUDENT C 1RECOVERABLE
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L231 Commandant’s Orientation, Ve
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TRAINING SUPPORT PACKAGE (TSP)TSP N
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This TSPContainsTABLE OF CONTENTSPA
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Student StudyAssignmentsBefore clas
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SECTION II.INTRODUCTIONMethod of In
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SECTION III.PRESENTATIONNOTE: Learn
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SECTION IV.SUMMARYMethod of Instruc
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Appendix A - Viewgraph Masters (N/A
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Appendix C - Practical Exercises an
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L232 Introduction to PLDC Version 2
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TRAINING SUPPORT PACKAGE (TSP)TSP N
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This TSPContainsTABLE OF CONTENTSPA
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Student StudyAssignmentsBefore clas
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SECTION II.INTRODUCTIONMethod of In
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SECTION III.PRESENTATIONNOTE:Inform
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thousands. Since this is not an MOS
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SHOW VGT-8, TRAINING BLOCK (continu
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During your introduction, include t
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SECTION V.STUDENT EVALUATIONTesting
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Appendix A - Viewgraph MastersVIEWG
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VGT-3, COMMON TASKSCOMMON TASKSTECH
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VGT-5, LEADERSHIP BLOCKLEADERSHIP B
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VGT-7, TRAINING BLOCKTRAINING BLOCK
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VGT-9, WARFIGHTING BLOCKWARFIGHTING
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Enabling Learning Objective BLearni
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Appendix B - Test(s) and Test Solut
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Appendix D - Student Handouts (N/A)
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T240 Suicide Prevention OCT 03U.S.
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U.S. ARMY SERGEANTS MAJOR ACADEMY (
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C 1TRAINING SUPPORT PACKAGE (TSP)TS
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C 2This TSPContainsTABLE OF CONTENT
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C 1References Number Title Date Add
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C 1SECTION II.INTRODUCTIONMethod of
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C 1InstructionalLead-InThe Soldier
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SHOW VGT-2, GOAL OF THE ARMY SUICID
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REMOVE VGT-4Now we will watch a TVT
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REMOVE VGT-5SHOW VGT-6, SUICIDE POT
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SHOW VGT-8, SUICIDE IMMEDIATE DANGE
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C 2C. ENABLING LEARNING OBJECTIVEAC
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leaders who make the effort to know
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SHOW VGT-14, CONTINUITY OF CARECont
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C 2Installation gatekeepers are ind
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also important not to use demograph
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Review /SummarizeLessonSHOW VGT-19,
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VIEWGRAPHS FOR LESSON 1: T240 versi
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VGT-3, Chief of Staff of the Army S
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Enabling Learning Objective BLearni
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VGT-7, Suicide Potential "Triggers"
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VGT-9, Suicide Warning SignsSuicide
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VGT-11, Prevention BarrierPreventio
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VGT-13, Secure BarrierSecure Barrie
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C 2Enabling Learning Objective DLea
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VGT-17, First Line Supervisors/Lead
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VGT-19, SummarySummarySuicide Preve
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Appendix B Test(s) and Test Solutio
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Appendix D, HANDOUTS FOR LESSON 1:
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Student Handout 1Advance SheetLesso
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Student Handout 2ARMY SUICIDE PREVE
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Headquarters, Department of the Arm
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HeadquartersDepartment of the ArmyW
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Chapter One - Introduction“A lead
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disorders occur throughout society
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where individuals feel they are an
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2-6. Reasons for DyingTo the “wel
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These signs signal that the person
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Chapter Three - The Army Suicide Pr
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psychiatric therapy (for non-fatal
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potential suicidal “triggers” a
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Chapter Five - InterventionThe only
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5-3a. Soldiers & Army Employees. Al
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should chair the standing committee
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Chapter Six - Secure6-1. SafeguardT
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Chapter Seven - Post-intervention M
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Annex A - Strategy MatrixesSTRATEGY
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STRATEGY 3: Raising Awareness and V
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STRATEGY 4: Synchronizing, Integrat
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Annex B - ChecklistsThe following c
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Annex C - Suicide Risk Comparison o
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Annex D - Definitions.Anxiety disor
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Protective factors - factors that m
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Annex E - Abbreviations/AcronymsAAF
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Annex F - References1. Healthy Peop
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Army Suicide DemographicsSuicide ca
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Student Handout 3This Student Hando
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SH-3-2
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SH-3-4
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SH-3-6
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SH-3-8
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SH-3-10
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SH-3-12
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SH-3-14
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SH-3-16
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T224 Physical Fitness OCT 03U.S. AR
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C 4References Number Title Date Add
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C 2ProponentLesson PlanApprovalsNam
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C 2group in the extended rectangula
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SHOW VGT-2, PHYSICAL FITNESS TRAINI
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C 3SHOW VGT-4, COMPONENTS OF FITNES
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C 3SHOW VGT-5, PRINCIPLES OF EXERCI
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SHOW VGT-6, FLEXIBILITYFLEXIBILITYF
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The soldier should not limit flexib
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NOTE: Refer the students to Fig 1-1
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85 percent. As an example, let’s
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SHOW VGT-10, CRITERIA FOR AN AEROBI
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about 70 percent HRR. When soldiers
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F. ENABLING LEARNING OBJECTIVEACTIO
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type training. You have to train at
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CHECK ON LEARNING: QUESTION: What i
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VGT-3, Physical Fitness Training Pr
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Page 281 and 282: SUPERVISIONThe APFT must be properl
Page 283 and 284: 800-YARD SWIMFigure 14-10Administra
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Page 289 and 290: PrefaceOn 5 July 1950, U.S. troops,
Page 291 and 292: plan special training to help soldi
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Page 297 and 298: Persons who have not been active,es
Page 299 and 300: should use ability group runs rathe
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Page 307 and 308: INTENSITYIntensity is related to ho
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Page 313 and 314: areas promote unit cohesion and tea
Page 315 and 316: LAST-MAN-UP RUNNINGThis type of run
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Page 323 and 324: The nature of the eccentric contrac
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Page 327 and 328: Workout TechniquesWorkouts for impr
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Page 333 and 334: Key Points to EmphasizeSome key poi
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3-24
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Exercises Performed with anExercise
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3-28
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3-30
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3-32
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3-34
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3-36
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BALLISTIC STRETCHINGBallistic, or d
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4-4
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4-6
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4-8
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4-10
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4-12
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PASSIVE STRETCHESPassive stretching
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Soldiers can do PNF (Proprioceptive
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Body composition, which refers toth
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In addition to exercise, proper nut
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Figure 6-36-2
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Figure 6-46-4
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protein to promote better musclegro
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time, number of stations, number of
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Figure 7-17-4
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Figure 7-37-6
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Progression and RecoveryOther impor
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7-10
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7-12
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7-14
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7-16
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Figure 7-4Performing grass drills c
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Figure 7-57-20
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forward at your waist, and pump you
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● “Platoon halt.”● “From
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Figure 7-87-26
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landing areas should be raked andre
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Obstacles for Vertical Climbing and
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Obstacles for BalancingBeams, logs,
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White GroupThis group contains the
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Black GroupThis group contains the
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Figure 8-13Figure 8-14Figure 8-158-
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Right-Shoulder Position, Move left
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LOG-DRILL EXERCISESThe following ar
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Exercise 5. Half-Knee BendStart Pos
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Figure 8-218-20
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ending the knees. Then, straightena
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echelons should be made for at leas
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Figure 9-1Figure 9-29-4
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a standard football field. The othe
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up across the field separated by th
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authority during play. Otherwise, t
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all, is used. The players need nopa
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for coded location markers, which a
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Figure 9-9leave the assembly area a
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devise a timed land-navigation even
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Adapting to differingenvironmental
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FROSTBITEFrostbite is the freezing
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Most injuries can beprevented by de
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Extracted Material from FM 3-21.5St
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FM 3-21.5front of and one step outs
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T221 Risk Management OCT 03U.S. ARM
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C 1Student StudyAssignmentsBefore c
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C 2SECTION II.INTRODUCTIONMethod of
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InstructionalLead-InIn every combat
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NOTE: Have students turn to SH-2, p
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B. ENABLING LEARNING OBJECTIVEACTIO
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Ref: FM 100-14, pp 2-2 thru 2-7A ha
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You accomplish Step 3 in two subste
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C 2assess variable hazards such as
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awareness on the part of all leader
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As you can see, the consequences ca
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Lapses in individual discipline can
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VGT-3, Risk Management Does Not—A
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VGT-5, Two Types of RisksA-5
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VGT-7, Risk Management Process Step
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VGT-9, Risk Management Process Step
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Enabling Learning Objective CLearni
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VGT-13, Effects of Fratricide (Cont
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VGT-15, Causes of Fratricide (Cont)
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Appendix B - Test(s) and Test Solut
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Appendix C Practical Exercises and
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C 2PRACTICAL EXERCISE 1TitleLesson
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RISK MANAGEMENT WORKSHEETA. Mission
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SOLUTION FORA. Mission or Task:B. D
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This appendix contains the items li
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STUDENT HANDOUT 1Advance SheetLesso
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Extract Material from FM 100-14Stud
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Chapter 1Risk Management Fundamenta
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FM 100-14during training exercises.
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FM 100-14Force DesignConcerns inclu
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FM 100-14CONSTRAINTSRisk management
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FM 100-14Risk Management StepsMilit
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FM 100-14Hazards are sources of dan
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FM 100-14Terrain. The five main mil
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FM 100-14time can result in shortag
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FM 100-14SELDOM (D) Remotely possib
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FM 100-14experience, and judgment.
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FM 100-14ammunition caches will cri
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FM 100-14Examples of Controls. Exam
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FM 100-14STEP 4. IMPLEMENT CONTROLS
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FM 100-14• Capture and disseminat
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FM 100-14Pitfalls arise when risk m
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Risk ManagementThe work sheet (Figu
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Appendix-4Figure A-4. Example of Co
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Extract Material from FM 3-20.98Stu
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13Appendix IFratricide Prevention57
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