pocket-pt-guide

USING THE TRAINING SCHEDULES
WARM–UP
ACTIVITY
COOL–DOWN
CD1 & MMD
Run 20 minutes
Male A B C
7:15 8:00 8:45
Female A B C
9:15 10:00 11:00
SD
WARM–UP
ACTIVITY
COOL–DOWN
4C, HSD & CD1
CD2 15/15/5 repetitions
CD3 5 repetitions
SD
This means perform 5 repetitions of each exercise in Conditioning
Drill 1 (CD1) and 1 repetition of each exercise in The Military Movement
Drill (MMD).
This means run for 20 minutes at the pace listed for your ability
group. For example: A male in group A should run 20 minutes at
a 7:15 per mile pace (almost 3 miles total).
This means perform 4 for the Core, The Hip Stability Drill, and
5 repetitions of Conditioning Drill 1 (CD1).
This means perform 15 repetitions of the push–up and sit–up, and
5 pull–ups in Conditioning Drill 2 (CD2). (Push–ups and sit–ups
are 4–count exercises.)
This means perform 5 repetitions of each exercise in Conditioning
Drill 3 (CD3).
This means perform the stretch drill holding each stretch for
20 seconds.