1. PRTLC
Unit Training Program
SFC Gamio

2. References FM 21-20 -Chapter 10
FM Chapter 5-6, Appendix A

3. Steps Step 1 Analyze the Mission Step 2 Develop Fitness Objectives
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

4. Step 1: Analyze the Mission
Unit: HHC, 4-1 BSTB
Mission: Reintegration
METL: Reset Training

5. 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

6. 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

7. 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.

8. 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
Organize and
Supervise Strength Circuit
Exercise PRE, Sandbag
Circuit, SU/PU Improv
Designated PT Area,
Sandbags, Whistle, and
Stopwatch
AGR, Intervals (4x440)
Organize and Supervise
AGR, Intervals (4x440)
Track and Designated
PT Run Route
Developmental Stretching
Organize and Supervise
stretching
Designated PT Area

9. 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
INT: MF DUR: 35/10
PRE PU/SU IMP
Tuesday
Last Man Up INT: 70%-80% DUR: 30/20 MIN
PRE PU/SU IMP INT: MF DUR: 40/7
Intervals INT: 8X IND AB DUR: 45 MIN
Last Man Up INT: 70%-80% DUR: 25/20 MIN
Wednesday
PRE PU/SU IMP INT: MF DUR: 35/10
Thursday
Friday
Foot March, Miles with 40lb in 2.0 hrs
Foot March, Miles with 40lb in 3.0 hrs
AGR INT: 70%-90% HHR DUR 35 MIN
PU/SU, Pull-Up INT: MF DUR: 45 MIN LC: APFT for Graders
Foot March, Miles with 40lb in 2.0 hrs

10. Circuit Training Stationary Run Regular Push Ups Ski Jumpers
Regular Sit Ups
Knee Benders
Flutter Kicks
Mule Kicks
Side Straddle Hop
Swimmer

11. 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

12. 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
Workout Plan
Review of
Wednesday
2 mile Run
4 Sets Stairs
Thursday
Friday
Sprints
3 Sets of 15 PU/SU
Diagnostic
APFT
Stretching
Evaluation of Performance

13. 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.

14. 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.

15. Questions