FM 21-20 -Chapter 10 FM 3-22.20 -Chapter 5-6, 13-14 -Appendix A.
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Transcript of FM 21-20 -Chapter 10 FM 3-22.20 -Chapter 5-6, 13-14 -Appendix A.
StepsStep 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
Step 2: Develop Fitness Objectives 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
Step 3: Unit Assessment
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
Step 4: Determine Training Requirements
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.
Step 5: Develop Fitness Tasks
Collective Tasks
• Improve Muscular Strength and Muscular Endurance
• Improve Cardio Respiratory Endurance
• Improve Flexibility
Individual Tasks Leader Tasks Resources• Strength Circuit Exercise PRE, Sandbag Circuit, SU/PU Improv
• AGR, Intervals (4x440)
• Developmental Stretching
• Organize and Supervise Strength Circuit Exercise PRE, Sandbag Circuit, SU/PU Improv
• Organize and SuperviseAGR, Intervals (4x440)
• Organize and Supervisestretching
• Designated PT Area
• Track and Designated PT Run Route
• Designated PT Area,Sandbags, Whistle, and Stopwatch
Step 6: Six Week Training Schedule
Monday
AGR INT: 70% HRR DUR: 30 MIN
Sandbag Circuit INT: MF DUR: 40/6 MIN
Diagnostic APFT
Last Man Up Run INT: 70%-90% HHR DUR 35 MIN
Fartlek Run INT: 60%-90% DUR: 35 MIN
PRE PU/SU IMPINT: MF DUR: 35/10
Circuit Training
Stationary Run Regular
Push Ups
Ski Jumpers
Regular Sit Ups
Knee Benders
Flutter Kicks
Mule Kicks
Side Straddle
Hop
Swimmer
Justification
• 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
Special Population Physical Training• 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 ofWorkout
Plan
Wednesday
2 mile Run
4 Sets Stairs
Thursday Friday
Sprints3 Sets of 15 PU/SU
Stretching
Diagnostic
APFT
Evaluation of
Performance
Step 7: Conduct/Evaluate Training
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.
Conclusion
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.