pocket-pt-guide

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TRAINING SCHEDULE 1(continued)WEEK TWELVE WEEK ELEVEN WEEK TEN WEEK NINETHURSDAY FRIDAY SATURDAYWARM–UP 4C, HSD & CD1 CD1 & MMD RESTACTIVITY CD2 (15/15/5 reps x 2 sets) Run 20 minutesCD3 (10 reps x 1 set) Male A B C7:00 7:45 8:30Female A B C9:00 9:45 10:45COOL–DOWN SD SDWARM–UP 4C, HSD & CD1 CD1 & MMD RESTACTIVITY CD2 (15/15/5 reps x 2 sets) Run 20 minutesCD3 (10 reps x 1 set) Male A B C7:00 7:45 8:30Female A B C9:00 9:45 10:45COOL–DOWN SD SDWARM–UP 4C, HSD & CD1 CD1 & MMD RESTACTIVITY CD2 (20/20/5 reps x 1 set) Run 20 minutesCD3 (10 reps x 1 set) Male A B C7:00 7:30 8:15Female A B C9:00 9:30 10:30COOL–DOWN SD SDWARM–UP 4C, HSD & CD1ACTIVITY CD2 (20/20/5 reps x 1 set)CD3 (10 reps x 1 set)REST1–1–1PHYSICALFITNESSASSESSMENTCOOL–DOWN SDMONTHYEAR
TRAINING SCHEDULE 1Maintenance PhaseMONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYWARM–UP CD1 & MMD 4C, HSD & CD1 CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY A & B Run 30 minutes CD2 (20/20/5 reps x 1 set) 30:60s (10 reps) CD2 (20/20/5 reps x 1 set) A & B Run 30 minutesC Run 20 minutes CD3 (10 reps x 1 set) CD3 (10 reps x 1 set) C Run 20 minutesA B C A B C7:30 8:00 9:30 7:30 8:00 9:30COOL–DOWN SD SD SD SD SD
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ARMYPOCKETPHYSICALTRAININGGUIDE
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INTRODUCTIONThe following informati
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• Proper form (precision) is more
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ClothingProper clothing can also he
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Signs and Symptoms of Cold Weather
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Milk, Yogurt, and CheeseWhat do you
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STANDARDIZED PHYSICAL TRAINING SESS
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4 for the Core1. The Bent-leg Raise
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Standardized Physical Training Acti
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RUNNING(Cardiorespiratory Endurance
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to gradually and safely increase yo
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HeadThe head should be held high, w
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CALISTHENICS(Strength and Mobility
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Conditioning Drill 2Conditioning Dr
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Stability TrainingStability is depe
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THE SIDE BRIDGELay on your side wit
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THE QUADRAPLEXThe Starting Position
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Hip Stability DrillExercise 1: The
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Conditioning Drill 1Exercise 1: The
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Purpose:Starting Position:Cadence:C
Page 53 and 54: Conditioning Drill 1Exercise 5: The
Page 55 and 56: Purpose:Starting Position:Cadence:C
Page 63 and 64: Conditioning Drill 1Exercise 10: Th
Page 65 and 66: The Military Movement DrillExercise
Page 71 and 72: The Stretch DrillExercise 1: The Ov
Page 73 and 74: The Stretch DrillExercise 2: The Re
Page 75 and 76: The Stretch DrillExercise 3: The Ex
Page 77 and 78: The Stretch DrillExercise 4: The Th
Page 79 and 80: The Stretch DrillExercise 5: The Si
Page 97 and 98: TRAINING SCHEDULESThe four training
Page 99 and 100: TRAINING SCHEDULE 1WEEK FOUR WEEK T
Page 101 and 102: TRAINING SCHEDULE 1(continued)WEEK
Page 103: TRAINING SCHEDULE 1(continued)WEEK
Page 115 and 116: TRAINING SCHEDULE 3WEEK FOUR WEEK T
Page 121: TRAINING SCHEDULE 3Maintenance Phas
Page 131 and 132: TRAINING SCHEDULEWEEK FOUR WEEK THR
Page 133 and 134: TRAINING SCHEDULEWEEK EIGHT WEEK SE
Page 135 and 136: TRAINING SCHEDULEWEEK TWELVE WEEK E
Page 137 and 138: PERSONAL TRAINING ASSESSMENTSDATENU
Page 139 and 140: ARMY VALUESLoyaltyBear true faith a
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