pocket-pt-guide

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The Stretch Drill1. The Overhead Arm Pull (hold for 20 seconds on each side)2. The Rear Lunge (hold for 20 seconds on each side)3. The Extend and Flex (hold for 20 seconds in eachstretch position)4. The Thigh Stretch (hold for 20 seconds on each side)5. The Single–leg Over (hold for 20 seconds on each side)See Stretch Drill tab.
RUNNING(Cardiorespiratory Endurance Training)Cardiorespiratory endurance refers to your body’s ability toutilize oxygen in the working muscles. IMT will challenge yourCardiorespiratory endurance in activities such as: ability groupruns, speed running, foot marching, obstacle and bayonet assaultcourse negotiation, and common skills training.GETTING STARTEDYou and your Recruiter will review the results of the one–mile run eventon the 1–1–1 Physical Fitness Assessment. Your one–mile run time will beused to determine your placement in either the Walk–to–Run Programor one of the three running ability groups (A, B or C). Your Recruiter willinform you of which training schedule to follow and the running abilitygroup to which you will be assigned. See Training Schedules tab. Whenbeginning a running program, care should be taken to follow a properprogression for both intensity and duration. Cardiorespiratory training,particularly running, if begun without proper preparation can contributeto lower extremity injuries. Improvements in your body’s ability to useoxygen occur when exercise involves the use of large muscle groupsover extended periods in activities that are rhythmic and aerobic innature (e.g., running, walking, swimming, cycling, and some recreationalsports). Walking or running may be the activity of choice because it isreadily accessible and can be performed any time or place with little orno training.RUNNING
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: Standardized Physical Training Acti
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
Page 65 and 66: The Military Movement DrillExercise
Page 67 and 68: The Military Movement DrillExercise
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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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