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USING THE TRAINING SCHEDULESWARM–UPACTIVITYCOOL–DOWNCD1 & MMDRun 20 minutesMale A B C7:15 8:00 8:45Female A B C9:15 10:00 11:00SDWARM–UPACTIVITYCOOL–DOWN4C, HSD & CD1CD2 15/15/5 repetitionsCD3 5 repetitionsSDThis means perform 5 repetitions of each exercise in ConditioningDrill 1 (CD1) and 1 repetition of each exercise in The Military MovementDrill (MMD).This means run for 20 minutes at the pace listed for your abilitygroup. For example: A male in group A should run 20 minutes ata 7:15 per mile pace (almost 3 miles total).This means perform 4 for the Core, The Hip Stability Drill, and5 repetitions of Conditioning Drill 1 (CD1).This means perform 15 repetitions of the push–up and sit–up, and5 pull–ups in Conditioning Drill 2 (CD2). (Push–ups and sit–upsare 4–count exercises.)This means perform 5 repetitions of each exercise in ConditioningDrill 3 (CD3).This means perform the stretch drill holding each stretch for20 seconds.
TRAINING SCHEDULE 1WEEK FOUR WEEK THREE WEEK TWO WEEK ONESUNDAY MONDAY TUESDAY WEDNESDAYWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 15 minutes CD2 (10/10/5 reps x 1 set) 30:60s (6 reps)Male A B C CD3 (5 reps x 1 set)7:30 8:15 9:00Female A B C9:30 10:15 11:15COOL–DOWN SD SD SDWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 20 minutes CD2 (10/10/5 reps x 1 set) 30:60s (6 reps)Male A B C CD3 (5 reps x 1 set)7:30 8:15 9:00Female A B C9:30 10:15 11:15COOL–DOWN SD SD SDWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 20 minutes CD2 (10/10/5 reps x 2 sets) 30:60s (7 reps)Male A B C CD3 (5 reps x 1 set)7:30 8:15 9:00Female A B C9:30 10:15 11:15COOL–DOWN SD SD SDWARM–UP REST CD1 & MMD 4C, HSD & CD1 CD1 & MMDACTIVITY Run 20 minutes CD2 (10/10/5 reps x 2 sets) 30:60s (7 reps)Male A B C CD3 (5 reps x 1 set)7:30 8:15 9:00Female A B C9:30 10:15 11:15COOL–DOWN SD SD SD
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ARMYPOCKETPHYSICALTRAININGGUIDE
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INTRODUCTIONThe following informati
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• Proper form (precision) is more
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ClothingProper clothing can also he
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Signs and Symptoms of Cold Weather
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Milk, Yogurt, and CheeseWhat do you
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STANDARDIZED PHYSICAL TRAINING SESS
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4 for the Core1. The Bent-leg Raise
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Standardized Physical Training Acti
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RUNNING(Cardiorespiratory Endurance
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to gradually and safely increase yo
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HeadThe head should be held high, w
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CALISTHENICS(Strength and Mobility
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Conditioning Drill 2Conditioning Dr
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Stability TrainingStability is depe
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THE SIDE BRIDGELay on your side wit
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THE QUADRAPLEXThe Starting Position
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Hip Stability DrillExercise 1: The
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Conditioning Drill 1Exercise 1: The
Page 47 and 48: Conditioning Drill 1Exercise 2: 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 71 and 72: The Stretch DrillExercise 1: The Ov
Page 73 and 74: The Stretch DrillExercise 2: The Re
Page 75 and 76: The Stretch DrillExercise 3: The Ex
Page 77 and 78: The Stretch DrillExercise 4: The Th
Page 79 and 80: The Stretch DrillExercise 5: The Si
Page 97: TRAINING SCHEDULESThe four training
Page 101 and 102: TRAINING SCHEDULE 1(continued)WEEK
Page 105: TRAINING SCHEDULE 1Maintenance Phas
Page 115 and 116: TRAINING SCHEDULE 3WEEK FOUR WEEK T
Page 121: TRAINING SCHEDULE 3Maintenance Phas
Page 131 and 132: TRAINING SCHEDULEWEEK FOUR WEEK THR
Page 133 and 134: TRAINING SCHEDULEWEEK EIGHT WEEK SE
Page 135 and 136: TRAINING SCHEDULEWEEK TWELVE WEEK E
Page 137 and 138: PERSONAL TRAINING ASSESSMENTSDATENU
Page 139 and 140: ARMY VALUESLoyaltyBear true faith a
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