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Pocket Physical Training GuideThis publication contains the following information:IntroductionGetting StartedSafety ConsiderationsInjury ControlShoesClothingEnvironmental ConditionsSigns and Symptoms of Heat InjuriesSigns and Symptoms of Cold Weather InjuriesHydrationNutritionStandardized Physical Training SessionWarm–up Exercise DrillsStandardized Physical Training ActivitiesStandardized Cool–downRunningCalisthenicsStability Training4 for the Core (4C)Hip Stability Drill (HSD)Conditioning Drill 1 (CD1)Military Movement Drill (MMD)Stretch Drill (SD)Conditioning Drill 2 (CD2)Conditioning Drill 3 (CD3)Training SchedulesCONTENTS
INTRODUCTIONThe following information is provided for individuals preparing for thephysical demands of Initial Military Training (IMT). The staff of the U.S.Army Physical Fitness School (USAPFS) prepared this Pocket PhysicalTraining Guide. This document is the sole property of United States ArmyTraining and Doctrine Command (TRADOC) and is intended for use by U.S.Army Recruiters to assist future Soldiers.This guide was written in recognition that both the quality and quantityof physical activity recommended to the individuals using this guideis consistent with current physical activity recommendations for thegeneral public. The fitness components of Cardiorespiratory endurance,muscular strength and endurance, flexibility, and body composition areall inherent within this generalized exercise prescription. This programspecifies the intensity, duration, and frequency of training, and it is theinteraction of these three variables that results in improved health andphysical fitness.In order for this program to be safe and effective, it must be followed aswritten. Exercise must be conducted regularly at the proper intensity tobring about the desired changes in the body. However, changes in thebody occur gradually; so be patient and adhere to the program. If youmiss a session for some reason, just pick up where you left off with thenext day’s session. However, if you miss a whole week of sessions, youwill have to start the week over. In addition, following the nutritionalguidance in this document and ensuring adequate rest and recovery willoptimize health, improve physical fitness, and control injuries.DO NOT begin this physical exercise program before passing aroutine physical examination at the Military Entrance ProcessingStation (MEPS).INTRODUCTION
Page 1: ARMYPOCKETPHYSICALTRAININGGUIDE
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 45 and 46: Conditioning Drill 1Exercise 1: The
Page 51 and 52: Purpose:Starting Position:Cadence:C
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Conditioning Drill 1Exercise 5: The
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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
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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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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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