1. Why we do it?

2.  Responsibility of PT leaders  Intent of PT  PT Basics  Program Creation

3.  PT leaders – write down the names of one good PTer and one Bad PTer!

4.  “Know yourself and seek self improvement”  Be committed  BAMCIS – planning is everything  “Keep your Marines informed”  Don’t waste their time  They were ordered to show up, now challenge them.  “By virtue of my rank, I serve those beneath me” ▪ LT Mainz – 2/7  Identify weak points

5.  Experience all exercises  Participate but ensure supervision  Don’t keep too long in one position  Avoid long explanations  Lessen demand on voice, yell from diaphragm, not voice box.

6.  “To prepare Marines (and MIDN) to withstand the rigors of combat”  Sailors in combat?  http://seattletimes.nwsource.com/html/local news/2002870555_navy17m.html http://seattletimes.nwsource.com/html/local news/2002870555_navy17m.html  How do/should we do this?  Combat Conditioning and Integration Training  Running in sweats and shorts?

7.  Warm Up – 1/2mile run then stretches  Exercise - within NSTC regs  An effective intensity/speed will drop 75-80% of group  Continuous!  Dirt is good!  Punish the good and the bad!  Cool Down – slow jog and stretches

8.  A good program involves all principles of Physical Conditioning  Progression – systematic increase in load ▪ 100m, 200m, 400m sprints  Regularity – 3-5 times per week  Overload – overloading increases capacity  Variety – mix it up  Balance – equal strength, endurance, mobility  Specificity – specific to certain goals

9.  Sample  Wk 1 ▪ Day 1 ▪ 2-mile Circuit course with one exercise (fireman’s carry, suicides, and bodybuilders) every ½ mile. ▪ Day 2 ▪ 2.5-mile Circuit Course with one exercise (Body squats, low crawl, and 4-min planks) every ½ mile.  Wk 2 ▪ Day 1 ▪ 3-mile Circuit Course, etc…

10.  Exercises  Dirty Dogs  Dive Bombers  Hello Dollies  Star Jumpers  Stat. Squats  Pushups  Standing Situps  Chatarunga Run  Gorilla Run  Crab Walk  High Crawl  Bear Crawl  Belt Drag  Two-man carry  Leap Frogs

11.  Aspects  Team Work  Unit Cohesion  Give a mission  Indian Runs  Boots and Utes  Full Cammies  Injuries  Have alt exercises  Skills  Running.  Jumping.  Dodging.  Climbing and Traversing.  Crawling.  Throwing.  Vaulting.  Carrying.  Balancing.  Falling.

12.  MCO P6100.12 – PFT/BCP Manual  MCO P6100.13 – MC Physical Fitness Program  MCRP 3-02A – Marine Physical Readiness Training for Combat  DODINST 1308.3 - DoD Physical Fitness and Body Fat Program Procedures