pocket-pt-guide

The goal of the maintenance stage is the long–term maintenance of
the Cardiorespiratory and muscular strength and endurance fitness
developed during the weeks spent in the improvement stage. This stage
of the standardized physical fitness training program begins when you
have reached the pre–established fitness goals set by your Recruiter.
Your exercise program will incorporate levels of intensity, frequency,
and duration consistent with the objective of preparing you physically
for the challenges of IMT. All standardized physical training sessions in
this program have been developed using this model. Your Recruiter will
guide you through the 12–week PRE–BCT Standardized Physical Training
Schedule, and he or she will monitor your performance with periodic
assessments. Your Recruiter will provide instruction to you regarding
your participation in this program. As an example, your Recruiter will
assess your fitness level with the 1–1–1 Physical Fitness Assessment.
Warm–up Exercise Drills
The standardized physical training session will always include the
following elements: warm–up, activity and cool–down. The warm–up
should last approximately 15 minutes and occur just before the activities
of the physical training session. On training days that concentrate
primarily on strength and mobility, the performance of 4 for the Core
and the Hip Stability Drill should be conducted, followed by Conditioning
Drill 1. On training days that concentrate primarily on endurance and
mobility, the warm–up consists of the performance of Conditioning
Drill 1, followed by The Military Movement Drill. After the warm–up,
you are prepared for more vigorous conditioning activities. Optimal
musculoskeletal function requires that an adequate range of motion be
maintained at all joints. The dynamic exercises contained in each of the
warm–up drills challenge the body’s range of motion to achieve a variety
of postures.