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TRAINING SCHEDULE 4(continued)WEEK FOUR WEEK THREE WEEK TWO WEEK ONETHURSDAY FRIDAY SATURDAYWARM–UP 4C, HSD & CD1 CD1 & MMD RESTACTIVITY CD2 (5/5/2 reps x 2 sets) Walk 4 min. Run 2 min. (5x)COOL–DOWN SD SDWARM–UP 4C, HSD & CD1 CD1 & MMD RESTACTIVITY CD2 (6/6/3 reps x 2 sets) Walk 3 min. Run 3 min. (5x)COOL–DOWN SD SDWARM–UP 4C, HSD & CD1 CD1 & MMD RESTACTIVITY CD2 7/7/4 reps x 2 sets) Walk 2 min. Run 4 min. (5x)COOL–DOWN SD SDWARM–UP 4C, HSD & CD1ACTIVITY CD2 (8/8/4 reps x 2 sets)REST1–1–1PHYSICALFITNESSASSESSMENTCOOL–DOWN SDMONTHYEAR
TRAINING SCHEDULE 4(continued)WEEK EIGHT WEEK SEVEN WEEK SIX WEEK FIVESUNDAY MONDAY TUESDAY WEDNESDAYWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 10 minutes CD2 (10/10/5 reps x 1 set) 30:60s (6 reps)CD3 (5 reps x 1 set)COOL–DOWN SD SD SDWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 12 minutes CD2 (10/10/5 reps x 1 set) 30:60s (6 reps)CD3 (5 reps x 1 set)COOL–DOWN SD SD SDWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 1 mile CD2 (10/10/5 reps x 1 set) 30:60s (7 reps)M: 9:30/F: 11:30 CD3 (5 reps x 1 set)COOL–DOWN SD SD SDWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 1 mile CD2 (10/10/5 reps x 1 set) 30:60s (7 reps)M: 9:15/F: 11:15 CD3 (5 reps x 1 set)COOL–DOWN 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
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Purpose:Starting Position:Cadence:C
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Conditioning Drill 1Exercise 10: Th
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The Military Movement DrillExercise
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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 81 and 82: Conditioning Drill 2Exercise 1: The
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 105: TRAINING SCHEDULE 1Maintenance Phas
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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