pocket-pt-guide

Recommendations

Info

TRAINING SCHEDULE 4(continued)WEEK EIGHT WEEK SEVEN WEEK SIX WEEK FIVETHURSDAY FRIDAY SATURDAYWARM–UP 4C, HSD & CD1 CD1 & MMD RESTACTIVITY CD2 (10/10/5 reps x 1 set) Run 10 minutesCD3 (5 reps x 1 set)COOL–DOWN SD SDWARM–UP 4C, HSD & CD1 CD1 & MMD RESTACTIVITY CD2 (10/10/5 reps x 1 set) Run 12 minutesCD3 (5 reps x 1 set)COOL–DOWN SD SDWARM–UP 4C, HSD & CD1 CD1 & MMD RESTACTIVITY CD2 (10/10/5 reps x 1 set) Run 1 mileCD3 (5 reps x 1 set) M: 9:30/F: 11:30COOL–DOWN SD SDWARM–UP 4C, HSD & CD1ACTIVITY CD2 (10/10/5 reps x 1 set)CD3 (5 reps x 1 set)REST1–1–1PHYSICALFITNESSASSESSMENTCOOL–DOWN SDMONTHYEAR
TRAINING SCHEDULE 4(continued)WEEK TWELVE WEEK ELEVEN WEEK TEN WEEK NINESUNDAY MONDAY TUESDAY WEDNESDAYWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 1 mile CD2 (10/10/5 reps x 2 sets) 30:60s (8 reps)M: 9:00/F: 11:00 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 2 sets) 30:60s (8 reps)M: 8:45/F: 10:45 CD3 (5 reps x 1 set)COOL–DOWN SD SD SDWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 1 mile CD2 (15/15/5 reps x 1 set) 30:60s (8 reps)M: 8:30/F: 10:30 CD3 (5 reps x 1 set)COOL–DOWN SD SD SDWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 1 mile CD2 (15/15/5 reps x 1 set) 30:60s (8 reps)M: 8:15/F: 10:15 CD3 (5 reps x 1 set)COOL–DOWN SD SD SD
Page 1 and 2:
ARMYPOCKETPHYSICALTRAININGGUIDE
Page 3 and 4:
INTRODUCTIONThe following informati
Page 5 and 6:
• Proper form (precision) is more
Page 7 and 8:
ClothingProper clothing can also he
Page 9 and 10:
Signs and Symptoms of Cold Weather
Page 11 and 12:
Milk, Yogurt, and CheeseWhat do you
Page 13 and 14:
STANDARDIZED PHYSICAL TRAINING SESS
Page 15 and 16:
4 for the Core1. The Bent-leg Raise
Page 17 and 18:
Standardized Physical Training Acti
Page 19 and 20:
RUNNING(Cardiorespiratory Endurance
Page 21 and 22:
to gradually and safely increase yo
Page 23 and 24:
HeadThe head should be held high, w
Page 25 and 26:
CALISTHENICS(Strength and Mobility
Page 27 and 28:
Conditioning Drill 2Conditioning Dr
Page 29 and 30:
Stability TrainingStability is depe
Page 31 and 32:
THE SIDE BRIDGELay on your side wit
Page 33 and 34:
THE QUADRAPLEXThe Starting Position
Page 35 and 36:
Hip Stability DrillExercise 1: The
Page 37 and 38:
Page 39 and 40:
Page 41 and 42:
Page 43 and 44:
Page 45 and 46:
Conditioning Drill 1Exercise 1: The
Page 47 and 48:
Page 49 and 50:
Page 51 and 52:
Purpose:Starting Position:Cadence:C
Page 53 and 54:
Page 55 and 56:
Purpose:Starting Position:Cadence:C
Page 57 and 58:
Page 59 and 60:
Page 61 and 62:
Page 63 and 64:
Conditioning Drill 1Exercise 10: Th
Page 65 and 66:
The Military Movement DrillExercise
Page 67 and 68:
Page 69 and 70:
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 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
show all

pocket-pt-guide

Create successful ePaper yourself

Delete template?

Save as template?