Professional Documents
Culture Documents
Tr aining
10
PRT
The Army’s new road map
for physical readiness
Strength
Endurance
Mobility
BY MICHAEL L. LEWIS
August 2010 - 17
Tr aining
PREPARATION DRILL (TOUGHENING & SUSTAINING PHASES)
The exercises in this drill ready Soldiers for PRT activities and should be performed, in order, at the
beginning of every PRT session. The 12- to 15-minute drill helps increase the body’s temperature
and heart rate, the pliability of joints and muscles, and the responsiveness of nerves and muscles.
Bend and Rear High Rower Squat Windmill Forward Prone Bent-Leg Push-Up
Reach Lunge Jumper 5–10 reps Bender 5–10 reps Lunge Row Body Twist 5–10 reps
slow slow moderate
5–10 reps 5–10 reps 5–10 reps 5–10 reps 5–10 reps 5–10 reps 5–10 reps
slow cadence slow moderate slow slow slow slow
Power V-Up Mountain Leg Tuck Single Leg Turn & Supine Half Swimmer 8-Count
Jump 5–10 reps Climber & Twist Push-Up Lunge Bicycle Jacks 5–10 reps Push-Up
moderate slow
5–10 reps 5–10 reps 5–10 reps 5–10 reps 5–10 reps 5–10 reps 5–10 reps 5–10 reps
moderate moderate moderate moderate slow slow moderate moderate
cadence
Conditioning Drill 3
advanced calisthenic and plyometric exercises for agility, coordination and lower-body muscular strength and endurance
“Y” Squat Single-Leg Side-to-Side Front Kick Tuck Straddle Run Half-Squat Frog Jumps Alternate- Alternate-
5–10 reps Dead Lift Knee Lifts Alt.-Toe Jump fwd. & bkwd. Laterals fwd. & bkwd. ¼-Turn Jump Staggered-
slow 5–10 reps 5–10 reps Touch 5–10 reps 5–10 reps 5–10 reps 5–10 reps 5–10 reps Squat Jump
slow moderate slow moderate moderate moderate moderate
5–10 reps 5–10 reps
moderate slow
Climbing drills
should be performed
with spotters. The
goal is for a Soldier
Leg Tuck Alt. Grip to perform at least
Leg Tuck Alt. Grip
5–10 reps Pull-Up 5 reps without one. 5–10 reps Pull-Up
slow slow
5–10 reps 5–10 reps
moderate moderate
Photos are for illustration purposes only; refer to the complete TC 3-22.20 for step-by-step instructions for each exercise.
August 2010 - 19
Tr aining
STRENGTH & MOBILITY DRILLS (SUSTAINING PHASE) continued...
Sumo Straight-Leg Forward 8-Count Pull-Up or Supine Bent-Over Overhead Supine Leg Tuck
Squat Dead Lift Lunge Step-Up Straight-Arm Chest Press Row Push Press Body Twist slow
25 or 50 lbs. 25 or 40 lbs. 10 or 20 lbs. 15 or 30 lbs. Pull 15 or 40 lbs. 10 or 20 lbs. 15 or 30 lbs. 10 or 25 lbs.
slow cadence slow slow slow slow slow slow slow
moderate or 1 rep
Photos are for illustration purposes only; refer to the complete TC 3-22.20 for step-by-step instructions for each exercise.
put a matrix of hundreds of exercises and a session as well as the number of repeti- PRT phases.
drills together. We looked at what com- tions of each exercise. And, for Soldiers “This is an organized system of train-
ponents of fitness they train and asked, is who are injured, in need of retraining or ing,” Van Camp said. “It encompasses all
it replicable? Can we do it anywhere? Is not up to speed with the rest of the unit, the different levels of development, allows
it acceptable to the Army, or is it too out a whole chapter on reconditioning is in- for reconditioning and allows for short
there? We went from needing a master fit- cluded to ramp up those individuals’ level recoveries [after deployment], as opposed
ness trainer to help the commander know of intensity to match the unit’s. to the menu of training activities that you
everything that was in the book to, now, To supplement the admittedly weighty had to learn what was appropriate based
any NCO should be able to take this book tome, which school officials say could on your mission and what your mission es-
of information and be on the platform to easily have been twice as big, the school’s sential task list was. Few really did that.”
lead it,” he said. Army Knowledge Online site, https:// “The old FM was more of a buffet,”
The new doctrine is organized www.us.army.mil/suite/page/346316, will Lee said. “If you didn’t understand it, your
around several drills that focus on build- soon have videos showing how to execute diet became, ‘whatever I like, that’s what
ing strength, endurance and mobility, the every exercise in the training circular. I’m going to do.’”
functional application of strength and For mobile devices, an “Army Physi- The new program eliminates such
endurance. Like puzzle pieces, the drills cal Readiness Training” iPhone app was haphazard planning based on personal
can be combined to produce a balanced, written by programmers at the U.S. Army preferences in favor of a standard, Ar-
total-body workout for any day’s physical Signal Center of Excellence at Fort Gor- mywide structure designed to train up
readiness training session, whether it be don, Ga., and released earlier this month Soldiers for the myriad physical skills
for basic trainees in the PRT Toughen- as one of the overall winners of the Army needed for today’s fight — sprinting short
ing Phase to Soldiers preparing to deploy G-6’s “Apps for the Army” contest. The distances and stopping quickly, jumping,
in the PRT Sustaining Phase. To guard free app, now available on iTunes, collates climbing, and lifting heavy objects or
against injury and overtraining, new exercise details with photos, videos and wounded Soldiers, for example.
guidelines limit the amount of running in example workout calendars for each of the “From Initial Entry Training to
20 - NCO Journal
Tr aining
ENDURANCE & MOBILITY DRILLS (SUSTAINING PHASE)
Warrior Tasks and Battle Drills require Soldiers to move quickly on foot. Running short distances at high speed is essential to moving under direct
and indirect fire. The PRT activities below are designed to train the full spectrum of aerobic and anaerobic endurance requirements.
Photos are for illustration purposes only; refer to the complete TC 3-22.20 for step-by-step instructions for each exercise.