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The goal of the maintenance stage is the long–term maintenance ofthe Cardiorespiratory and muscular strength and endurance fitnessdeveloped during the weeks spent in the improvement stage. This stageof the standardized physical fitness training program begins when youhave 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 physicallyfor the challenges of IMT. All standardized physical training sessions inthis program have been developed using this model. Your Recruiter willguide you through the 12–week PRE–BCT Standardized Physical TrainingSchedule, and he or she will monitor your performance with periodicassessments. Your Recruiter will provide instruction to you regardingyour participation in this program. As an example, your Recruiter willassess your fitness level with the 1–1–1 Physical Fitness Assessment.Warm–up Exercise DrillsThe standardized physical training session will always include thefollowing elements: warm–up, activity and cool–down. The warm–upshould last approximately 15 minutes and occur just before the activitiesof the physical training session. On training days that concentrateprimarily on strength and mobility, the performance of 4 for the Coreand the Hip Stability Drill should be conducted, followed by ConditioningDrill 1. On training days that concentrate primarily on endurance andmobility, the warm–up consists of the performance of ConditioningDrill 1, followed by The Military Movement Drill. After the warm–up,you are prepared for more vigorous conditioning activities. Optimalmusculoskeletal function requires that an adequate range of motion bemaintained at all joints. The dynamic exercises contained in each of thewarm–up drills challenge the body’s range of motion to achieve a varietyof postures.
4 for the Core1. The Bent–leg Raise (hold for 60 seconds)2. The Side Bridge (hold for 60 seconds)STANDARDIZEDPHYSICALTRAININGSESSION3. The Back Bridge (hold for 60 seconds)4. The Quadraplex (hold for 60 seconds)See 4 for the Core tab.The Hip Stability Drill1. The Lateral Leg Raise (5 repetitions on each side)2. The Medial Leg Raise (5 repetitions on each side)3. The Lateral Bent–leg Raise (5 repetitions on each side)4. The Single–leg Tuck (5 repetitions on each side)5. The Single–leg Over (hold for 20 seconds on each side)See Hip Stability Drill tab.
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: STANDARDIZED PHYSICAL TRAINING SESS
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 45 and 46: Conditioning Drill 1Exercise 1: The
Page 51 and 52: Purpose:Starting Position:Cadence:C
Page 55 and 56: Purpose:Starting Position:Cadence:C
Page 63 and 64: Conditioning Drill 1Exercise 10: Th
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The Military Movement DrillExercise
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The Stretch DrillExercise 1: The Ov
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The Stretch DrillExercise 2: The Re
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The Stretch DrillExercise 3: The Ex
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The Stretch DrillExercise 4: The Th
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The Stretch DrillExercise 5: The Si
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Conditioning Drill 2Exercise 1: The
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TRAINING SCHEDULESThe four training
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TRAINING SCHEDULE 1WEEK FOUR WEEK T
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TRAINING SCHEDULE 1(continued)WEEK
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TRAINING SCHEDULE 1Maintenance Phas
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TRAINING SCHEDULE 3WEEK FOUR WEEK T
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TRAINING SCHEDULE 3Maintenance Phas
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TRAINING SCHEDULEWEEK FOUR WEEK THR
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TRAINING SCHEDULEWEEK EIGHT WEEK SE
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TRAINING SCHEDULEWEEK TWELVE WEEK E
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PERSONAL TRAINING ASSESSMENTSDATENU
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ARMY VALUESLoyaltyBear true faith a
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