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.