PRTLC Unit Training Program SFC Gamio

References FM 21-20 -Chapter 10 FM 3-22.20 -Chapter 5-6, 13-14 -Appendix A

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

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

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: 8X440 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, 7.5 Miles with 40lb in 2.0 hrs Foot March, 10 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, 7.5 Miles with 40lb in 2.0 hrs

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 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

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.

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