Transcript Slide 1
• FM 21-20 -Chapter 10 • FM 3-22.20 -Chapter 5-6, 13-14 -Appendix A Step 1 •Analyze the Mission Step 2 •Develop Fitness Objectives Step 3 •Unit Assessment Step 4 •Determine Training Requirement Step 5 •Develop Fitness Tasks Step 6 •Develop a 6 Week Training Schedule Step 7 •Conduct and Evaluate Training Unit: HHC, 4-1 BSTB Mission: Reintegration METL: Reset Training 270 APFT average No APFT failures Run six miles with less than 2% fallouts No Soldiers on Overweight Program No more than 2% on Temp Profile 100% completion 12 mile foot march Two Diagnostic APFTs a Month Fitness Level Before and After APFT Identify Weak/Strong Improvements Correct Form during PU/SU Record APFT once every 6 Months Ability Group Run, Last Man Up Run, and Fartlek Run Each soldier will do heavy resistance/weight training for all the muscle groups of the body two to three times a week. Each soldier will perform timed sets of push-ups and sit-ups. Each soldier will train at least 20 to 30 minutes at THR two to three times a week. Road marches will be conducted at least once every other week. Tobacco cessation classes will be established to reduce the number of tobacco users. Collective Tasks Individual Tasks Leader Tasks Resources • Strength Circuit Exercise PRE, Sandbag Circuit, SU/PU Improv • Organize and Supervise Strength Circuit Exercise PRE, Sandbag Circuit, SU/PU Improv • Designated PT Area, Sandbags, Whistle, and Stopwatch •Improve Cardio Respiratory Endurance • AGR, Intervals (4x440) • Organize and Supervise AGR, Intervals (4x440) • Track and Designated PT Run Route •Improve Flexibility • Developmental Stretching • Organize and Supervise stretching • Designated PT Area •Improve Muscular Strength and Muscular Endurance Monday Tuesday Wednesday Thursday Friday AGR INT: 70% HRR DUR: 30 MIN Sandbag Circuit INT: MF DUR: 40/6 MIN Last Man Up Run INT: 70%-90% HHR DUR 35 MIN Intervals INT: 8X440 IND AB DUR: 45 MIN Foot March, 7.5 Miles with 40lb in 2.0 hrs Sandbag Circuit INT: MF DUR: 40/6 MIN Last Man Up INT: 70%-80% DUR: 30/20 MIN Intervals INT: 8X440 IND AB DUR: 45 MIN PRE PU/SU IMP INT: MF DUR: 40/7 Sandbag Circuit INT: MF DUR: 40/6 MIN Diagnostic APFT PRE PU/SU IMP INT: MF DUR: 40/7 Fartlek Run INT: 60%-90% DUR: 35 MIN PRE PU/SU IMP INT: MF DUR: 35/10 Foot March, 10 Miles with 40lb in 3.0 hrs Last Man Up Run INT: 70%-90% HHR DUR 35 MIN Intervals INT: 8X440 IND AB DUR: 45 MIN PRE PU/SU IMP INT: MF DUR: 35/10 Sandbag Circuit INT: MF DUR: 40/6 MIN AGR INT: 70%-90% HHR DUR 35 MIN Fartlek Run INT: 60%-90% DUR: 35 MIN Last Man Up INT: 70%-80% DUR: 25/20 MIN Intervals INT: 8X440 IND AB DUR: 45 MIN Sandbag Circuit INT: MF DUR: 40/6 MIN PU/SU, Pull-Up INT: MF DUR: 45 MIN LC: APFT for Graders PRE PU/SU IMP Sandbag Circuit INT: MF DUR: 40/6 MIN PRE PU/SU IMP INT: MF DUR: 40/7 Foot March, 7.5 Miles with 40lb in 2.0 hrs INT: MF DUR: 35/10 Diagnostic APFT Stationary Run Regular Push Ups Swimmer Side Straddle Hop Ski Jumpers Mule Kicks Regular Sit Ups Flutter Kicks Knee Benders • This Six week Training Schedule emphasizes cardiovascular fitness due to the low level of the unit • This Six week Training Schedule uses the Seven principals of fitness and the FITT factors • Evaluate the Circumstances of Enrollment into Special Population • Limitation of Profiles (if any) • Assignment of Qualified Instructor/Assistant Instructor Monday 1.5 mile Run Sprints 3 Sets of 30 PU/SU Tuesday Weight Training Review of Workout Plan Wednesday Thursday 2 mile Run Sprints 3 Sets of 15 PU/SU 4 Sets Stairs Stretching Friday Diagnostic APFT Evaluation of Performance Assessment of proficiency in mission-essential tasks. Status of training goals and objectives. Status of training in critical individual and collective tasks. Shortfalls in training. Recommendations for next training cycle (key in on correcting weaknesses). Results of educational programs. Good physical training takes no more time to plan and execute than does poor training. When commanders use a systematic approach to develop training, the planning process bears sound results and the training will succeed.