'ifi" '..." .; ~~,,~;: 'if;: : , PROGRAM FOR BASIC COMBAT TRAINING 247 .c'c" TAm.B 1. Pbysi~F~~ng<strong>program</strong> <strong>of</strong> the evaluation group (further details can~:pbtairted from Knapik et al. [11]*). Exercise Conditioning drill 1. Bend-and-reach Rear lunge High jumper Rower Knee-bender Windmill Forward lunge Prone row Supine bicycle Push-up Conditioning drill 2 Push-up Sit-up Pull-up Movement drills Verticals Laterals Sh\lttle sprints Ability group running Speed running Stretching drills Groin stretch Calf stretch Hamstrinlt stretch Thigh stretch Hip-nrea strctch Ovcrhcnd arm pull Tum-nnd.rcltch Hip ncxor Rtrctch Exwnd-and-flcx Single lcg-
, Week ;~ \~:~ c D 30:.60 6: 30:.60 4 30:60 4 30:60 ETAL. Week 2 first number in each cell represents the number <strong>of</strong> repetitions, and the second number 3 Week 4-- Week 5 Week 6 Week 7 WeekS \Veek 9 repetitions <strong>of</strong> each exercise were per<strong>for</strong>med, and trainees Outcome Measures progressed to 10repetitions. Standard conditioning drill 2 consisted <strong>of</strong> 3 exercises desigI1ed to develop upper-body strength and endurance, Exercises included push-ups, sit-ups, and pull-ups per<strong>for</strong>med in the sequence listed. Push-ups and sit-ups were per<strong>for</strong>nled in cadence starting with 54-count repetitions and progressing over time to 20 4-count repetitions. Pullups were per<strong>for</strong>med in cadence <strong>for</strong> 52-count repetitions using spotters and progressing to 52-count repetitions unassisted. Standard movement drills involved 3 exel"Cises designed to assist the trainees In maneuvering their bodies through space in unusual ways and to assist them in developing motor efficiency. Movement drills included verticals, laterals, and shuttle sprints per<strong>for</strong>med over a distance <strong>of</strong> about 25 yards. At se.lcctcd points in the <strong>training</strong> <strong>program</strong>, trainees penormed a 300-yard shuttle run in which they lined up in ranks,ran 25 yards, touched a line on the ground with their hand, andrcturned to the starting point, where they touched the start/finish line. This was 1 repetition. Trainees penormed a total <strong>of</strong> 6 shuttle run repetitions in a single bout, Standard ability gI'oup l'Unning was llsed to develop cardiorespiratory endurance. Ability groups were 4 aggregates <strong>of</strong> trainees with similar run speeds as determined by a I-mile test taken at the start <strong>of</strong> <strong>training</strong>. Speeds and distances were progressively increased throughout <strong>training</strong> on a predetermined schedule, shown in Table 2. Besides long-distance running, speed running (interval <strong>training</strong>) \vas used to develop anaerobic capacity and faster running speeds. At the start <strong>of</strong> <strong>training</strong>, speed running involved 4~6 sprint repetitions (depending on ability group) at a work:rest ratio <strong>of</strong> 1:2 (run:walk). The number <strong>of</strong> repetitions was gradually increased to 10 over the course <strong>of</strong> BOT, and the duration <strong>of</strong> the work cycle was increased from 30 to 60 seconds. Details <strong>of</strong> the speed running progression are shown in Table 3, Standard stretching drills (Table 1) were part <strong>of</strong> the cool-down and were designed to assist trainees in controlling postexercise stiffness, Stretching drills involved static stretches that \'{ere each held <strong>for</strong> 30 seconds. Stretching drills conducted at the conclusion <strong>of</strong> physic~l <strong>training</strong> on cardiovascular days included the groin stretch, calf stretch, hamstring stretch, thigh stretch, and hip-area stretch. Stretching drills conducted at the conclusion <strong>of</strong> <strong>physical</strong> <strong>training</strong> on muscle strength/endurance days included the overhead arm pull, the turn and reach, hip flexor stretch, the extend-and-flex, and the single legover. Ol1ctcome measures selected <strong>for</strong> this <strong>program</strong> evaluation included assessments <strong>of</strong> <strong>physical</strong> fitness, injuries, and attrition. All outcome measures were obtained from existing data sources routinely maintained by other organizations. Physical Fitness. Two types <strong>of</strong> <strong>physical</strong> fitness tests were employed. The first type was the Initial Fitness Assessment consisting <strong>of</strong> a 1-minute maximal ef<strong>for</strong>t pushup event, a I-minute maximal efl'ort sit-up event, and a I-mile run <strong>for</strong> time. The Initial Fitness Assessment was administered to recruits \vithin 1-3 days <strong>of</strong> arrival at the BOT unit. The second type <strong>of</strong> fitness test was the Army Physical Fitness Test (APIi'T), consisting <strong>of</strong> n 2-minut