Semper expeditus ―Always Prepared in Readiness‖ PHYSICAL TRAINING AND CONDITIONING 1. Objectives of Physical Conditioning Programs.

The objectives of the Physical Conditioning Program are: To develop a reserve level of physical fitness that will enhance their chance of winning in a combat situation. To be physically capable of performing duties in garrison and in combat. To provide a medium for developing the self-confidence and thereby enhance overall discipline, morale, esprit-de-corps, unit efficiency and the desire to. To contribute to the health and well-being through regular exercise and health education. Guidance Training will be progressive and practical in nature. Training will include appropriate background reading. Units should not train to pass tests. Units should train for combat. Training must be focused on winning in combat. Units will train for what Marines expect to meet on the field of battle. Units will integrate curricula.

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3. Principles of Physical Training. Individuals should focus on training factors such as Frequency (repetition of the activity), Intensity of the exercise, duration (Time) of workouts, and Type of training (the FITT principle). Proper physical conditioning is based on several principles. The most importance are the principles of specificity, overload, progression, individual differences and detraining. a. Specificity of exercise principle. The principle of specificity states that the body will adapt to a certain activity (i.e., cardiovascular, strength, or endurance training) depending on the type of overload (stress). The more similar the training exercise is to the activity (movement), the more likely the individual is to improve in that activity. b. Overload principle. This principle states that by physically training at levels above normal, an individual can bring about physical improvement and a training change. This principle can be applied by changing the training frequency, intensity, mode and duration. c. Progression principle. Gradual progression from a low intensity state of conditioning to a higher state is possible through a progressive physical training program. Individuals should balance the frequency, intensity and duration of physical training with the risk of injury. However, too little stress results in little to no improvement. d. Individual differences principle. An individual's relative conditioning level at the start of training is important. An individual can optimize training benefits from conditioning programs that are developed to meet his or her needs. However, this ONLY applies to a Marine's own program. Unit PT should enhance, not be basis for, the Marine's physical performance. e. Detraining (reversibility) principle. Detraining occurs rapidly when a Marine stops exercising. Significant reductions can be measured after only one or two weeks of detraining. To maintain a level of conditioning the training frequency is one session per week. The loss from not training is twice as fast as the gain. f. Overtraining. When physical training is conducted too frequently and too intensely, overtraining invariably results, leading to an increased risk of injury and a decrease in performance. Constant, severe training regiments do not provide adequate recovery. g. Rest and recovery. Rest refers to the time interval between repetitions or training sessions. Active rest is time off from training but not from daily activity. This allows the muscles to work and the nerves to rest. Recovery is an actual planned event in the training schedule. It can occur when a hard training day is followed by an easy training day. h. Warm-up and cool-down. The warm-up and cool-down are also critical components of hastening recovery. These activities are a transition between inactivity and the physical training event to be performed. i. Intensity. The optimal range for exercise improvement is between 65 percent - 85 percent intensity.

Greater than 85 percent intensity increases the risk of musculoskeletal injury. 4. Factors That Affect Physical Training. The major factors that relate to training improvement are the initial fitness level, frequency and intensity of exercise, duration (time), type, and progression of exercise (FITT-P). a. Frequency. Individuals can achieve results in as little as three nonconsecutive days per week. Optimally, training frequencies should be between three and five days per week. b. Intensity. The intensity of aerobic exercise can be checked by monitoring one's heart rate. Intensity of resistance training can be modified by changing the resistance, repetitions, and sets of an exercise, the number of exercises per muscle group, or decreasing the amount of rest between sets. c. Time (Duration). The time required to effect physical improvement depends on the total work done, training intensity, training frequency and initial fitness level. Twenty to thirty minutes are optimal for aerobic training with an intensity at 70 percent maximum heart rate. With high-intensity, anaerobic interval training, significant improvements occur with 10 to 15 minute exercise periods per workout. Conversely, if one trains at a low-intensity level, he or she may need to train for at least 45 minutes to achieve improvements. d. Type (Mode). Training effects are specific to the type of training performed (specificity).

e. Maintenance. If an individual maintains training intensity, he or she can remain at the same fitness level with less frequency and duration of physical activity. 5. Warm-Up and Flexibility Training. It is fundamental that Marines warm up gradually before conducting strenuous activities. A proper warm-up increases heart rate which prepares the body for a training overload, and helps reduce the risk of injury to muscles and ligaments. A warm-up is both general and specific to an activity. Flexibility should be an integral part of any warm-up or cool-down. A total warm-up program includes a general warm-up period followed by an activity specific warm-up. a. Warm-up. A general warm-up period consists of 5 to 10 minutes of low-intensity aerobic exercise such as walking, slow jogging, etc. A general warm-up increases heart rate, blood flow, deep-muscle temperature, respiration rate, lubrication of joints, and perspiration. A warm muscle exhibits a greater amount of flexibility. Additionally, a specific warm-up uses movements that are similar to the movements of the activity. The more power necessary for the activity, the more important the warm-up. b. Flexibility. Flexibility is the range of possible movement in a joint and its surrounding muscles. Stretching is the type of activity that increases flexibility. There is some evidence that stretching may aid in the prevention of injuries. Stretching after a warm-up and before activities should normally be 8 to 12 minutes. c. FITT-P for flexibility training. The goal of flexibility training is pain free joint range of motion. Type: Frequency: Time: Intensity: Progression: Static Stretching. 3 - 5 days/week. Stretching can be performed daily. Hold stretches for 20 seconds. Easy stretch - Move into the stretch until you feel a mild tension, and relax. Hold stretches that feel good. Developmental stretch - with improved flexibility, carefully increase the tension.

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Guidelines for stretching (1) Warm-up prior to stretching (2) Stretch slowly with control. (3) Use proper form. (4) Relax with rhythmic breathing. (5) Hold only tension that feels good. 2

(6) No bouncing. e. Stretching adaptations. Proper stretching has many benefits, listed below. (1) Reduces muscle tension and makes the body feel more relaxed. (2) Aids coordination and motor skills by allowing for freer, easier movement. (3) Increases joint range of motion. (4) Allows a muscle to resists stress better than an unstretched muscle. (5) Promotes circulation. (6) Reduces stiffness and soreness following intense physical training.

6. Muscular Strength and Endurance Training. At the core of effective resistance training is safe and proper execution of exercises. Proper lifting techniques reduce stress in the lower back and help prevent back injuries. a. Muscle actions. There are three major types of muscle actions in resistance training: isometric, concentric, and eccentric actions. Isometric muscle actions occur when a Marine pushes or pulls on an immovable object. Concentric muscle actions occur when force is applied while a muscle shortens and a joint moves. Eccentric muscle actions occur when force is produced while a muscle is lengthening, as when a Marine lowers an object. b. Proper lifting technique. Proper lifting technique includes keeping a stable base of support, maintaining proper curvature of the spine, keeping the load close to the body, and breathing properly. A stable base of support enables an individual to maintain proper body alignment during lifting, placing appropriate stress on muscles and joints. One should NOT hold his or her breath throughout the lift; failure to exhale when lifting decreases blood to the brain and heart which may cause fainting or increase the risk of injury. c. FITT-P for strength training. Strength training goals can include improving muscle tone, increasing strength and power, and body building. The FITT-P principle for strength training uses the 2-for-2 rule to make load adjustments. When an individual can perform 2 (or more) repetitions beyond the number listed in the last set for 2 consecutive workouts, increase the weight. Type: Frequency: Sets X Repetitions: +Intensity: Progression: Resistance Training for Muscle Tone. 2 - 3 nonconsecutive days/week. 2 - 3 sets X 12 - 20 repetitions. The last repetition of each set should be difficult to complete. Rest 20 - 30 seconds between sets. Add repetitions to 20 repetitions. Add sets to 3 sets. Add resistance following the 2-2 rule. * Resistance Training for Muscle Strength. 4 - 6 days/week. 3 - 5 + sets X 1 - 8 repetitions. The last repetition of each set should be difficult to complete. Rest 2 - 5 minutes between sets. Add repetitions to 8 repetitions. Add sets to 5 + sets. Add resistance following the 2-2 rule. * Resistance Training for Muscle Bulk. 4 - 6 days/week. 3 - 6 sets X 8 - 12 repetitions. The last repetition of each set should be difficult to complete. Rest 30 - 90 seconds between sets. Add repetitions to 12 repetitions. Add sets to 6 sets. 3

Type: Frequency: Sets X Repetitions: Intensity: Progression:

Type: Frequency: Sets X Repetitions: Intensity: Progression:

Work intervals of less than 30 seconds are typically done with rest intervals of approximately 3 times the exercise duration. and fartlek training are three common methods to improve aerobic fitness.* (5) Do not exercise the same muscle groups on consecutive days. there is sufficient cardiovascular overload which should occur by the appropriate. Both interval training and continuous training enhance aerobic capacity as long as the intensity is sufficient to overload the aerobic system. (2) Determining training heart rate. specific muscle groups.4 minutes 2 -5+ Recovery minutes (seconds) Work : Recovery 1:3 1:2 1:1 Repetitions 25 . Human Kinetics. 411. which require the use or movement of more than one joint.20 3-5 Baechle TR. 1994: p. or resistance training. An individual trains the cardiovascular system with aerobic endurance training. Interval training uses intervals of work and rest. (3) Determine training frequency. Aerobic Endurance Training. 4 d.30 sec 30 sec . Exercise intensity should be increased or decreased if the heart rate is less than or greater than 85 percent heart rate maximum. * Multiple joint exercises include working the larger muscle groups of the back.5 minutes (seconds) Duration of 30 sec . (1) Interval aerobic training. e. swimming. swimming. runners should run. Marines should recover fully between exercise intervals. calisthenics. More work can then be accomplished than could normally be completed in a continuous-exercise workout. a. nonsprint cycling. The optimal training range is between 65 percent and 85 percent of the maximum heart rate. running.65 (220 minus age) 85 percent HR max = . Essentials of Strength Training and Conditioning. . etc. and legs.Add resistance following the 2-2 rule. "Aerobic" means that oxygen is used to release energy. Guidelines for interval training are presented below: Guidelines for Interval Training: Interval Interval Interval Sprint Middle-Distance Distance Training Training Training Primary Energy Immediate Short-Term Long-Term System Duration of Work 10 sec . respectively. allow for at least a 48-hour rest period.90 sec 60 sec . continuous.* Program design considerations (1) Establish goals for resistance training. In optimal aerobic training. and cyclists should cycle to improve that activity. age-related heart rate (HR max): 220 minus (your age) = HR max 65 percent HR max = . Simply stated.30 10 . The intensity of the exercise (work) interval and length of the active rest (recovery) intervals can be determined by monitoring the heart rate.85 (220 minus age) 7. swimmers should swim. chest. The method for estimating training heart rate (train HR) involves first finding an individual's maximum. Examples of aerobic exercise are such large-muscle group activities as walking. (1) Intensity. Methods of aerobic training. (4) Exercise order: Multiple-joint exercises to isolated-joint exercises. The heart rate should return to 65 percent heart rate maximum during the recovery interval. conditioning marches. Interval training uses intervals that can consist of running. Interval. Interval intensity and duration. (2) Exercise selection to develop all the major muscle groups.2 minutes 2 . Interval training.

(2) Stretching. . Preferably 30 . interval aerobic.the length and type of rest interval. alternate running is done at fast and slow speeds on both a level and hilly course.50 minutes. (*) Motor skills training. The individual's strengths and weaknesses should be considered. Preferably 3 . cross-training can provide active rest-day activities. Overload generally occurs by increasing exercise duration. FITT-P: For cardiovascular endurance training. (2) Specific activity warm-up. and walking can complement their training. (*) Muscular endurance training. the more it takes to improve. Type: Aerobic endurance exercise that uses large muscle groups. although the better one gets. swimming. Fartlek training is speed play. Frequency: Minimum of 3 nonconsecutive days per week. Duration: Minimum of 20 minutes of continuous activity. Cross-training workouts serve three major purposes: it provides a valid substitute for the training activities during injury periods. An important variable in fitness program is the sequence of exercises in the workout. in rhythmic movements. To provide active recovery. (*) Muscular strength training. deep-water running in place ("aquajogging"). Moreover. Cross-training. a. Marines who train aerobically by running may find that lower impact aerobic activities such as cycling. cross-training (supplemental) workouts generally will remain low intensity and brief in duration. 8. Training (1) Flexibility training. Fartlek training is an adaptation of interval and continuous training that is well suited for exercising over natural terrain.6 days per week. fartlek aerobic training. it also provides a mental break when a particular routine has gone flat. d. Progression: Increase the frequency to 5 . Conditioning Order. Continuous or long slow distance training involves steady-paced exercise performed at either moderate or high aerobic intensity (65 percent to 85 percent heart rate maximum) for a sustained duration. (2) Continuous aerobic training. Continuous aerobic. With this system. (3) Fartlek training. Intensity: 65 percent to 85 percent HR max. the number of work intervals (repetitions).6 days per week for maximum benefit. 5 b. Warm-up (1) General warm-up. and the number of repetition blocks (sets) per workout can all be modified in interval training. The work-recovery interval ratio is usually 1:1 or 1: 1.60 minutes. Recovery. With cardiovascular adaptations the body will work harder to exercise within the training heart rate zone. Cool-down (1) Decreased activity intensity. This may decrease common overuse and stress injuries. b. c.5. (*) Cardiovascular endurance training. Increase the duration to 40 . Exercising within the 65 percent to 85 percent HR max will insure progression. The areas of weakness should demand priority in the ―Training (*)‖ order.

(1) Effects of aerobic training. d. (b) Increase muscle fiber size. (8) Improved sleep. (3) Decreased rest and recovery. (e) Increase in muscle tone. Sprint workouts. Anaerobic training involves a wide range of muscular strength and endurance training methods. variation. (f) Increases efficiency of the heart and circulatory system. transport and use. (5) Improved flexibility with stretching. Aerobic conditioning: (a) Increases energy levels. Aerobic overload training significantly improves several functions related to oxygen uptake. (c) Increases energy stores in muscles. higher-intensity. Proper conditioning of the aerobic system is vital to an individual's ability to sustain these activities and adequately recover. from lifting weights to sprint running. (g) Increase in lean body mass (LBM). this type of training is called anaerobic training. Aerobic (cardiovascular endurance) training. (g) Increases ability of the cardiorespiratory system to take-up and transport oxygen to working muscles. 6 . (c) Delay the onset of fatigue. variation. Training must be carefully planned and evaluated. including: (1) Enhanced physical performance. most of which can be achieved using a wide variety of training methods and programs. specificity and overload to improve performance. (7) Decreased tension. long-term performance requires more energy from aerobic (in the presence of oxygen) energy systems. should be capable of sustaining low-intensity activities. Aerobic (endurance) training requires proper progression. (f) Increase in sprint speed. (1) Effects of anaerobic training. endurance and power. a. (d) Increase in muscle strength. there are other excellent benefits to be gained from a comprehensive aerobic and anaerobic conditioning program. Other conditioning benefits. (i) Reduces blood pressure. Finally. Marines. (6) Body weight management. b. stair running. and resistance training are all part of an anaerobic conditioning program. Proper exercise training and recovery will optimize one's ability to improve performance. (2) Reduced risk of injury. (a) Increase in energy stores in muscles. specificity and overload for maximum adaptation and improvement. (e) Decreases resting heart rate. sources and usage. Anaerobic training consists of many different training modes (types). (h) Increases capability of working muscles to take-up and use oxygen. In contrast. c. Anaerobic training requires proper progression.9. Adaptations to Physical Training Programs. Many physical activities involve continuous movements mixed with bursts of sprint and power activities. Energy requirements. Anaerobic training. (4) Decreased time needed to acclimatize to different environments and altitudes. A Marine's body can be overtrained in which adaptation to the training is ineffective or in which risks of injury and illness can produce major setbacks. An individual's ability to perform is based on the ability to gain needed energy. plyometrics. Energy requirements for an activity may be short term or long term. The main objective of physical training is to cause adaptations to improve performance in specific tasks. especially. Lower-intensity. Physical training that enhances the individual's ability for prolonged endurance activities is referred to as aerobic training or endurance training. (b) Increases ability to mobilize and burn fat for energy. (d) Increases heart size. short-term performance uses energy without the need for oxygen (anaerobic).

Most ingested (dietary) carbohydrates are initially converted into blood glucose and used for energy. Blood glucose is the best fuel for muscles. fat. The RDA recommends that only 10 percent of total calories come from simple sugars. the liver and bloodstream. nutritional deficiencies are surprising . and fats. Marines involved in heavy endurance activities and training (prolonged conditioning marches) often require 70 percent or more caloric intake from carbohydrates.(9) Improved mood. Eight of the 20 amino acids in proteins are essential. (14) Enhanced ability to inhibit anxiety and depression. These nutrients are divided into six classes: carbohydrates. This period of instruction focuses on what constitutes a healthy nutritional lifestyle. vitamins. soda and jelly. Food consumed in the form of carbohydrate. Fiber may benefit weight management by creating a feeling of fullness without a high level of calories. Basic Foods and Functions. The three essential energy nutrients are carbohydrates. Dietary fiber is the nondigestible portion of carbohydrate. (12) Increased tolerance of pain. or protein molecules provides energy to the body.a more significant nutritional problem is overnutrition from excessive amounts of calories. Proper conditioning allows a Marine to be the optimal contribution to mission accomplishment and unit readiness. minerals and water. Glycogen is an efficient source of energy. Protein is used primarily to build and repair muscles. his or her daily intake should consist of 60-70 percent carbohydrates. fat. NUTRITION. They supply "empty calories" with few useful nutrients. 15-25 percent protein and 10-20 percent fat. What Marines eat influences their health. 1. Protein from both plant and animal sources generally 7 . and sucrose (table sugar). WEIGHT MANAGEMENT. This is also the amount suggested by the Recommended Dietary Allowance (RDA). (10) Improved self-image. fruits. a. rice. physical and mental performance. cereal. cholesterol and sodium. Blood glucose is stored as glycogen in muscle. and how Marine leaders can encourage positive changes in these areas. Proteins are composed of amino acids and are found in both plant and animal products. protein. 10. Energy may be defined as the capacity or ability to do work. The best sources are foods high in complex carbohydrates. Physical fitness is an inherent part of the Marine Corps. Considering the abundance of food. Conclusion. Protein. balanced nutritional lifestyle for optimal health and performance. After the glycogen stores are filled. meaning they cannot be manufactured by the body and must be supplied in the diet. AND PERFORMANCE Introduction. One gram of carbohydrate supplies four kilocalories (KCal) of energy. (5) Fiber. The two types of carbohydrates are simple and complex. (1) Simple carbohydrates. how to use nutrition to optimize physical performance and weight management. Individuals require an adequate. Marines can use the FITT-P principle in a comprehensive strength training and aerobic conditioning program. cake. Energy. More than 50 known nutrients are needed by the body. (13) Improved appetite control. the remaining glucose is converted to fat for long-term storage. Complex carbohydrates are made from chains of simple sugars and include foods such as pasta. b. (4) Stored glucose. Simple sugars include glucose. 2. bread. proteins. fats. (2) Complex carbohydrates. fructose. Physical training and conditioning has several aspects which include muscular strength and endurance and cardiovascular endurance. and can be found in foods such as candy. Given the active lifestyles of the average Marine. and vegetables. To enhance their physical conditioning. and combat physical readiness. Dietary carbohydrates are one of the most important nutrients for both health and performance. Carbohydrates. (3) Glucose.

and iodine). manganese. The fat-soluble vitamins A. flax or linseed oil. If an individual is dehydrated. Water-soluble vitamins are not stored in the body. palm oil and cocoa butter. the body produces excess cholesterol which can put individuals at risk for cardiovascular disease. Cholesterol is a waxy. and K are stored in the fat (adipose) tissues of the body. (6) Cholesterol. fluorine. c. D. (1) Energy source. Vitamin supplements should not be used to make up for poor dietary habits. Food products with fat substitutes may help one lower his or her total fat and caloric intake. selenium.. D. Some EFAs include corn oil. Taking too many vitamins may pose serious health hazards and can be expensive. zinc.‖ Protein rich foods include beef. If a Marine is trained for periods of low-level (60 to 70 percent aerobic capacity) activity. Vitamins. sulfur. Saturated fats come primarily from animal products and are solid at room temperature. potassium.and fiber-rich foods such as fruits. Dietary fats are categorized as either saturated or unsaturated. The average recommended daily intake is 0.e. Fats and cholesterol. which are unsaturated fats. cookies and pastries). 3. these foods should be consumed in moderation and should not take the place of more nutrient. The trace minerals are iron. magnesium. E. fish. Fat is stored in large quantities in adipose tissue and represents a large potential energy source during low-intensity activities. acting as a lubricant between cells and regulating body temperature by the evaporation of perspiration from the skin. sprinting or climbing obstacles. vegetables and grains. Minerals. iodine. Minerals are also vital to the body's functioning. e. chicken and legumes. (5) Fat substitutes. d. and fish oils. saturated fats should be minimized.contains all the essential amino acids and is considered ―complete. cannot be synthesized by the body and must be supplied by the diet. (Vegetable sources of saturated fat include coconut oil. Essential fatty acids are required for proper growth and healthy skin. However. Carbohydrates (glycogen) are not only preserved for the brain and nervous system but remain available to support sudden intense (anaerobic) activity. When too much saturated fat is consumed. f. Certain vitamins and mineral supplements may also change the color of one's urine. It also provides insulation for vital organs. A daily multi-vitamin and mineral supplement may used to insure the RDA is met. The major minerals include phosphorous. i. Food labels may provide some useful information to guide individuals in more nutritious food selections. (2) Dietary fats.) Unsaturated fats (most vegetable oils) are liquid at room temperature. Megadoses of fat-soluble vitamins can lead to potential liver and kidney damage. The body can use body fat to produce sufficient cholesterol. Water is another vital nutrient. iron. E. Fluids. Over fifteen minerals have been identified but dietary allowances have been established for only six (calcium. Because they can become a significant source of fat in the diet. zinc. calcium. and K. Fat substitutes mimic the taste and feel of fat in the mouth. One gram of fat supplies nine KCal of energy. and no more than 10 percent of daily calories should be from saturated fat. Water-soluble vitamins include the B-complex vitamins and vitamin C. his or her urine will be darker yellow and will have a stronger odor than usual. One gram of protein supplies four KCal of energy. The RDA for dietary fat states that no more than 30 percent of one's total calories should come from fat. Reading Nutrition Labels.8 grams of protein per kg of body weight. copper. Dietary fats transport and store the fat-soluble vitamins A. it does not need to obtain cholesterol through the diet. The body cannot manufacture vitamins but requires them in small amounts. molybdenum and chromium. sodium and chloride. EFAs. magnesium. (4) Overall dietary fat. Saturated fats are widely used in commercially prepared foods (crackers. (3) Essential fatty acids (EFA). 8 . so it is important to consume adequate amounts daily. the body can derive up to 80 percent of its energy needs from fat stores. phosphorous. Knowledge is the first step in helping a Marine develop proper nutritional lifestyles. fat-like substance essential and unique to all animal life. All minerals are important to the body because they work together to perform essential functions in the body.

fitness. female Marines' body fat must remain 26 percent or below. If that does not work you may want to try to increase the size of your neck so you can beat the charts. Palmer & John D. Captains Mark T. 19-23. organs.' In the February 1997 edition of the Marine Corps Gazette. b. etc. run." It provides information on the major nutrients. Percent body fat.‖ MCO 6100. maintain body composition. A Marine may increase lean body mass and lose fat. Every officer knows a combination of not eating and running will help an overweight Marine make weight.. The scale measures total body weight and does not differentiate between lean body mass (muscle.health. and appearance. run. but may be listed as soluble and insoluble. It is essential to the day-to-day effectiveness and combat readiness of the Marine Corps that every Marine maintain the established standards of health. Other carbohydrates. or lose body fat. Individuals should be educated about healthy nutritional lifestyles.‖ ―T he Marine Corps has traditionally been associated with a military image that is neat and trim in appearance. a good weight gain. This advice will guarantee that you will make weight for the next weigh-in and you will be okay. and how to modify their eating behavior. Weight management. Rabine. Do not eat a lot of food and do not eat a day prior to weigh-in. When individuals starve themselves to make weight. and is NOT simply physical training sessions. Marines who are ‗overweight‘ should be tested to determine their percent body fat. Marine Corps guidance on ‗Weight Control‘. a. The new food label is called ―Nutrition Facts. Weight control should not be meeting the height-weight or body fat standard every six months through crash diets. A low calorie diet virtually guarantees an additional weight gain in the future.a. fitness. Body weight. and observe that it is no wonder that weight control programs fail. Many individuals mistakenly believe that all a person needs to do to lose weight is eat less. Weight Control: A Different Look. Marine Corps Gazette. 4. leaders must consider that every Marine is different.eats too much‖. Do not drink a lot of water because it will just add to your weight. and appearance. The focus on the scale during weigh-in is misleading. d. c. Nutrition facts. Captains Palmer and Rabine suggest that many officers give this advice to overweight Marines. the food contains 58 percent fat Calories (70/120 X 100 = 58 percent). b. To calculate the percentage of fat calories in one serving. It should not be a punishment for the Marine who ―.10b. sugars include both natural and added sugars. Marine Corps Order 6100. 'If you give me a ‗fat body.. February 1997. The following is an excerpt from an article submitted to the Marine Corps Gazette: Every officer knows Marines are assigned to weight control because they eat too much and do not have any discipline. how to physically train to lose fat and keep or build LBM. A new label reference value. Weight MANAGEMENT programs can provide Marines with the tools they need to gain lean body mass. they lose a little fat. Male Marines must maintain a body fat of 18 percent or below to avoid being placed on weight control. Run. and slow their metabolism. c. and run some more. must be part of the character of every Marine. inherent in the Marine Corps‘ way of life. The low calorie diet. Other carbohydrates represent total carbohydrates minus sugars and dietary fiber.. For example if one serving contains 70 Calories from fat and the total number of Calories is 120. a lot of LBM. and ultimately physically prepare them for combat. d. but remains at the same body weight. As listed on nutrition labels. divide the value for Calories from fat by the total Calories and multiply by 100. Dietary fiber is total dietary fiber. the Daily Value.‘ I can PT that Marine into shape. 1993.) and fat mass..10B ―Weight Control and Military Appearance‖ provides direction on weight control as it represents a Marine's character to maintain a self -disciplined standard of ―. Fat percentages. e. When evaluating a Marine for weight management. Healthy Weight Management. The daily value (DV). Do not lift weights because this is just excess weight. bone. The habits of self-discipline required to gain and maintain a healthy body. Lean Body Mass (LBM) is what a body weighs minus body fat. The 9 . was created to help consumers see how foods may be part of a daily nutritional plan.

One should begin with a weight he or she you can lift for 5 repetitions. fat exchange. 3-5 days per week. To succeed in a weight management program. and progressively increase the repetitions to 10. Gaining lean body mass. i. etc. not quick fixes. an appropriate increase in calories.‖ A comprehensive weight management program (gaining LBM.body has adjusted to maintain its slowed metabolism on fewer calories. individuals must identify and modify the behaviors that cause the problem. losing body fat) involves a balanced nutritional lifestyle. adequate nutrition and appropriate calories must be balanced with energy expenditure. g. maintaining body weight. carbohydrate exchange. FITT Component Type Frequency Resistance Training supplemented with aerobic endurance training. the cycle is repeated. the body stores the excess calories as fat. A weekly increase of one pound is a sound approach for gaining primarily muscle and not fat. nutritional choices. After reaching 10 repetitions. and self-esteem. ensuring adequate protein for muscle growth. Using the latter. A comprehensive weight management program. Progressive resistance is another basic principle. Exercise may have an effect on curbing appetite on a short-term basis. Exchanges represent amounts of different foods within a group that are equivalent in nutrition and calories. The result is a vicious cycle. Weight control problems are not easily remedied by simple advice for Marines to ―eat less and PT more. The Food Exchange System can be used as the basis for increasing calories to gain lean body weight. benefitting both the body and the mind.e. This means that as an individual gains strength through the overload principle. (2) Physical training guidance. Physical training is critical to a weight management program. (3) FITT principle for LBM gain. Then. he or she must progressively increase the resistance. one needs adequate rest and sleep. energy levels. (2) Physical training. time. The Marine desiring to INCREASE lean body mass (LBM) needs to have a positive energy balance. (3) Behavioral changes. and appropriate behavior changes. even fewer calories will be used than were burned PRIOR to dieting. Behavioral changes include learning the relationship between hunger and appetite and how to make healthier. One underlying principle of resistance-training programs is the ―overload principle‖. To increase LBM. since he or she now has less muscle mass. which simply means the muscles should be stressed beyond normal daily levels. To lose body fat a Marine needs a NEGATIVE energy balance. Individuals can monitor their caloric intake by counting calories or using the exchange plan. Marines must be thoroughly educated and counseled on weight management to begin lifestyle changes. one should exercise near the strength continuum performing fewer repetitions with greater resistance. (1) Proper nutrition. The following chart applies the FITT principle in developing LBM. Marines should incorporate aerobic exercise with resistance training to develop endurance and stamina. high-nutrient snacks. individuals are instructed to eat a specific number of ―exchanges‖ within food groups. When the Marine returns to his or her eating habits. the individual should increase the resistance (weight) until he or she can only perform 5 repetitions. Individuals may increase their energy expenditure considerably while experiencing improvements in mood. To effectively increase LBM. The frequency. To maintain body weight.. (1) Nutritional guidance. Additionally. Adequate nutrition and appropriate caloric intake are solid goals for weight management: ENERGY BALANCE = ENERGY IN MINUS ENERGY OUT. a physical training program. physical appearance. and type of exercise (FITT principle) all contribute to the conditioning effect a Marine will get from an exercise program. 10 . and a proper resistance-training program. Increased calories should be in the form of three balanced meals plus several high-calorie. The same Marine will try to cut calories again to make weight. f. The body will adjust again by slowing its metabolism. intensity. this is the reason some Marines are on and off weight control programs.

cycling. The following FITT principle mobilizes fat for use as an energy source. (2) Physical training guidance. and easily digestible. The night before the event. Actually. as this increases water output of the kidneys. Regular training increases the muscles' ability to store and use carbohydrates for energy production. Carbohydrate loading. Time 20. Resistance training is also needed to maintain LBM while burning fat. 5. Losing body fat. This can be done by combining a low-calorie lifestyle with physical training. (b) A common misconception is that overweight Marines do not need to build muscle. a carbohydrate meal should be eaten about three to four hours prior to endurance activities.50 minutes. (running. Marines can use the food exchange system to select low-calorie foods. This meal also provides adequate fuel (primarily carbohydrates) for the blood and muscles. 5-10 repetitions per set. (2) Fluids. A light carbohydrate snack before retiring may also be consumed. h. Frequency 3-5 days per week. The meal should be high in complex carbohydrates. (1) Nutritional guidance. Strength training should consist of three nonconsecutive days per week. lightheadedness.). (a) FITT principle for burning fat: FITT Component Type Aerobic exercise. The recommended fat loss is one to two pounds of bodyfat per week. low in fat and protein. Beans. 11 . increased muscle mass burns more fat. (1) Carbohydrates.e. and prehydrate with water. and provides for an adequate amount of body water. hiking. Table IV. Nutritional Guidelines for Improved Performance. rice. etc. However.. All major muscle groups should be exercised with three sets of 8-10 repetitions. one should have a smaller carbohydrate meal and hydrate with water. aerobic endurance exercise. training sessions must involve aerobic endurance exercises. To burn fat. Again. or fatigue. Taking in fluids up to 15 to 30 minutes prior to activities will help ensure adequate hydration. Individuals should also avoid large amounts of protein. Pre-activity meal. Examples of pre-activity meals with substantial amounts of carbohydrate are presented in Appendix A. etc. Caffeine and alcohol intake should be curtailed as these will dehydrate the body. Fat-reduction training programs must involve large muscle groups for extended periods of time. b. thus making more nutritional choices in the chow hall.. It should help to prevent or minimize gastrointestinal distress and help the individual to avoid sensations of hunger. a. Two to three days before an endurance activity Marines should begin eating high carbohydrate meals that may include pasta. Individuals should become educated in nutrition and be aware of the hidden fats and empty calories in certain (many processed) foods. helping Marines to identify when they are physiologically hungry (hunger) or psychologically hungry (appetite) will help them develop sound nutritional lifestyles. spicy foods and bulk foods like bran products should be avoided. In general. Intensity 60 percent to 70 percent of your maximum heart rate. whole grain breads and cereals. there are some short-term nutritional steps one can take before endurance events (such as a long conditioning march) to improve performance. High-sugar foods can cause ―insulin rebound‖ which results in a drop in blood glucose. potatoes. particularly if the activity will be for a long duration or in a hot or humid environment. In general. Moreover. caffeine and alcohol should be avoided. the pre-activity meal should allow for the stomach to be relatively empty at the start of the activity. Adequate fluid intake prior to activity is vital.Time Intensity 3-5 sets per exercise. This allows the stomach to be relatively empty at the time of the event while minimizing hunger pangs. The intent is for Marines to make healthy nutritional choices without being forced and constantly controlled. swimming. i.

(a) Formula. Liquid meals should be used primarily as a substitute for pre-activity nutrition. fluid intake should be 8 to 12 ounces 15 minutes before the event. Liquid meals have some advantages over solid meals for pre-activity nutrition. while water is critical to regulate body temperature. Therefore. with jelly. 1 teaspoon of flavoring for taste (cherry. (b) Liquid meal substitutes. (4) Liquid meals. Meals other than the pre-activity meal eaten on the same day should not be skipped. Bran muffins. French toast.) Evening Activities: Eat breakfast. The best fluid replacement drink is one that tastes good. sports drinks can be beneficial in restoring fluid levels. 3 cups of skim milk. (1) Breakfast English muffins. and may have added vitamins and minerals. lunch and a preactivity meal for dinner. Afterwards. Eating on the ―run‖. have no bulk. (c) Fluid replacements. e. Carbohydrates and fat are the main nutrients used during exercise and can be replaced easily from foods. 12 . and 3 to 4 ounces every 10 to 15 minutes during the activity. Whole wheat pancakes with syrup. The following formula will provide one quart of liquid meal: ½ cup water. they have a high carbohydrate content. Consume a more substantial breakfast.(a) Thirst mechanism. Eating during activities. prepared. and consume snacks that are appealing (such as fruit. and may be more practical than a solid meal. unbuttered. Early to Mid-Afternoon Activities: Eat breakfast and lunch. c. or other easily digestible foods. Morning Activities: Eat a pre-activity meal similar to breakfast. along with Meal B in Table IV. They should not be used on a long-term basis to replace a balanced nutritional lifestyle. They should follow the basic principles discussed earlier. and provides energy (8 ounces of sports drink should provide between 14 and 19 grams of carbohydrate. Eat a substantial breakfast and lunch. The following are nutritional choices of high -carbohydrate and low-fat foods that can be easily be bought. one should take in 16 ounces of fluid for every pound of body weight lost. 1/4 cup of a glucose polymer (available at running and health stores). A substantial level of dehydration can occur before one feels ―thirsty‖. lunch and a snack. vanilla or chocolate extract). bagels. (3) General recommendations. are easily digested and assimilated. Eating after activities. Late Afternoon Activities: Eat breakfast. This will help replenish the muscle stores of glucose (glycogen) necessary for continued daily training at high intensity. promotes rapid fluid absorption. Most liquid meals are high in carbohydrates. their post-activity meal should stress complex carbohydrate foods. does not cause gastrointestinal distress. After one hour of activity. for example. Meal A in Table IV. For those individuals performing daily physical endurance events. about 56 to 76 calories per serving). d. water should be the primary fluid replacement. or packed. For endurance activities lasting less than 60 minutes. fat-free or low-fat. Carbohydrates taken during these activities may help delay the onset of fatigue. (b) Prolonged activities. low in protein and fat. There is no need to consume anything during most types of endurance activities except possibly carbohydrates and water. ½ cup nonfat dry milk powder.

Lo mein noodles. low-fat dressings. Bean and rice dishes. All Marines should be educated about a weight management program that includes developing healthy lifestyles that include nutrition. with toppings on the side (add sparingly). fat-free or low-fat. Rice dishes. Grilled chicken breast sandwich on whole grain bun. plain hamburger on a whole grain bun. 6. PERFORMANCE AND WEIGHT MANAGEMENT TABLES Table I: Foods high in carbohydrate content Fruit Exchange Vegetable Milk Exchange Meat Exchange Exchange Apples Corn Ice Milk Kidney Bananas Peas Skim Milk Beans Blueberries Lima Beans Yogurt. rice and noodle. avoid high-fat items. Orange juice. not chow mein (fried noodles). Frozen yogurt. Salsas. Lean roast beef sandwich. thick crust. and perhaps modified behavior. Cereals Enriched Grains Bagels -Biscuits Sports Drinks/ Sports Bars Exceed Gatorade Gatorlode Exceed Sports Bar Power Bar 13 . Orange juice. Pizza. spaghetti and macaroni. (2) Lunch or Dinner Low-fat sandwiches. Crackers. Table V for easily packed snacks. Pasta dishes. Sherbet. Conclusion. Soups. See Appendix A. Salad bar. no mayonnaise or high-fat sauces. exercise. on a whole grain bun. All whole grain and other breads. Pasta. made with tomatoes. Effective weight management will not only keep a Marine off a mandated weight control program but will allow that individual to be a continued. Single. Marines can optimize physical performance in combat-related and recreational activities if they are properly educated. APPENDIX A NUTRITION. Baked or broiled fish sandwich. Hot whole grain cereal. vegetable type with minimum cheese topping. oatmeal. Baked potato. made with cornmeal tortilla. Skim or low-fat milk. healthy asset to the Marine Corps. Salads. focus on vegetables and high-carbohydrate foods. Skim or low-fat milk. (3) Snacks. fruit Navy Beans Cantaloupe Potatoes Split Peas Cherries Sweet Potatoes Lentils Dried Fruits Squash Chestnuts Oranges Peaches Pears Pineapple Plums Tangerines Grains/Cereal Exchange Whole Grains -Brown Rice -Granola -Oatmeal -Cereals -Whole Grain Breads. Chicken or seafood tostadas.High-fiber cereal. with low-fat sauces.

Table II: Vitamins Vitamins Main Function Food Sources A Maintenance of skin. Chicago. Nutrition for Fitness and Sport. K Blood clotting. avocados. Pork. red blood cells. teeth. Brownell KD. D Bone growth and maintenance. and legumes. strawberries. teeth. Poultry. nuts. meats. and green peas. Acid-base balance. blood vessels and collagen. 4th. Nuts. Citrus fruits. bread. MH. milk. carbohydrates. Folacin Assists in forming proteins and in formation of Dark-green leafy vegetables.-Cornbread -English Muffins -Macaroni -Noodles -Pasta -Cereals* -White Bread. and dark green vegetables. meat. Milk. meat. and green leafy vegetables. Pyridoxine (B6) Metabolism of fats and proteins and formation of Cereals. nuts. bread. dark green vegetables. cereals. acid-base balance. Activation of enzymes and protein synthesis. tuna and salmon. and milk. broccoli. Milk. Williams. grains and cereal exchanges are the three primary contributors of carbohydrates to the diet. Cabbage. Cobalamin Formation of red blood cells and functioning of Meat. ―Nutrition‖. bone growth. Riboflavin (B2) Energy-releasing reactions. cheese. green beans. E Prevents oxidation of polyunsaturated fats. milk. p. Brown & Benchmark. Steen SN. margarine. egg yolk. and fats. clams. and dark green Acid formation of hormones. eggs and milk. and green leafy vegetables. Vegetable oils. wheat germ. green pepper and potato. tuna. dried beans. melon. carrots. and bananas. C Bones. Table III: Minerals Vitamins Calcium Phosphorous Magnesium Sodium Main Function Formation of bones. vision and Eggs. Biotin Formation of fatty acids and energy-releasing Egg yolk. oysters. 1993:466-482. Niacin Energy-releasing reactions. 1995. fish. cereals. leafy green vegetables. Lea & Feiberger. red blood cells. Milk. whole-grain cereal. pasta. cereal. cereals. Most foods except fruit. pasta. teeth. PA. reactions. nerve impulses and blood clotting. fish. body water balance. *Cereals may be whole wheat or enriched depending on the brand. Bread. 2 nd ed. squash and spinach. and 14 Food Sources Cheese. breads. cheese. IL. Thiamin (B1) Energy-releasing reactions. poultry. milk. Rice Dietary carbohydrates: Of the six Food Exchanges. (B12) nervous system. Philadelphia. Resource Manual for Guidelines for Exercise Testing and Prescription.86. eggs. green leafy vegetables. fruit. vegetables. Formation of bones and teeth. in ACSM. Some foods in the meat and milk groups contain moderate to high amounts of carbohydrates. Pantothenic Metabolism of proteins.. ham. the vegetable. bread. meat. . whole-grain cereal. tomato. nuts and grains. pasta. spinach. sardines.

Meat. One toasted bagel. Chicago. and nerve function. in ACSM. Manganese Component of enzymes. Acid-base balance reactions. eggs. and fruit. 2 nd ed. shellfish and wheat bran. and vegetables. blueberries. cherries. many fruits. and nuts. Ill 4th. Molybdenum Component of enzymes. grains. One ounce turkey breast. meat. Sulfur Protein foods. Zinc Component of enzymes. One cup low-fat yogurt. mil. One-half cup of raisins. Nutrition for Fitness and Sport. milk. or Brown Bag Lunches Bread/Cereal Exchange Meat Exchange Vegetable Exchange Bagels Small can of baked beans Sliced carrots Pita Bread Cooked chicken or turkey. oysters. One banana. Bowl of oatmeal. ―Nutrition‖. fat synthesis. Gastric juice formation and acid-base balance. Resource Manual for Guidelines for Exercise Testing and Prescription. grains. MH. poultry. Williams. vegetables and iodized salt. soybeans. 86. meats. Fish. vegetables. Iron Meats. and dark-green. legumes. p. dark-green leafy vegetables. Lea & Feiberger. 995. Table IV: Examples of Pre-activity meals Meal A Meal B Glass of orange juice. Brown & Benchmark. poultry. Fats. Legumes. dairy products. Fluoride Maintenance of bones and teeth. Philadelphia. digestion. seafood. Selenium Functions with Vitamin E anti-oxidant. rice. Greens. Brownell KD. body water balance. cereals. legumes. small 2 oz Broccoli stalks Muffins commercial packages. Sliced peaches with skim milk. digestion. onions and lettuce. juice Dried skim milk powder to be Small containers of fruit juice reconstituted. Shellfish. Apples 15 Potassium nerve function. vegetables. Component of tissue. grains. Oranges Packaged yogurt. meats. Steen SN. Tomatoes Vanilla Wafers Small can of sardines Canned vegetable Whole Wheat Crackers Peanut butter juices Graham Crackers Reduced-fat cheese slices Certain Dry Cereals Nuts Wheat Chex Grapenuts Plain Popcorn Fruit Exchange Milk Exchange Small cans of fruit in own Small containers of skim or low-fat milk. 1993:466-482. Chloride Table salt. Component of hemoglobin and enzymes. .. PA. Fish. cereals. Table V: Easily Packed Snacks for Humps. Chromium Glucose and energy metabolism. Two slices of toast with jelly. and legumes. Each meal contains about 500-600 Calories. seafood. packed in airtight Cauliflower pieces Fig Newtons plastic bags. Copper Component of enzymes. Iodine Component of thyroid hormone. and eggs. spinach. milk. Water. grains. Milk. clams and cereals. legumes. cartilage.

Nutrition for Fitness and Sport. and skill . equipment. biomechanics.such as the Obstacle Course. Some factors include poor flexibility. commonly lead to overuse injuries such as stress fractures and Achilles tendinitis. (2) Physical fitness. b. such as running. Individuals with very little flexibility may sustain more muscle and tendon strains. and other such training. conditioning marches. Cross-trainers may be used in several athletic activities. (3) Equipment. Using improper training equipment also affects the risks of injury. the individual can easily modify training frequency. stretching. more shock-absorbent. Running up and down hills places more stress on the musculoskeletal system. lack of physical fitness. Various surfaces such as roads. and stability for specific events are sacrificed for economy. Intrinsic factors. many severe and minor musculoskeletal injuries are preventable if recognized and treated early. Marines by nature perform vigorous physical activity and training. or grass will also affect the risks of injury for running and conditioning marches. with these come higher injury rates. 1.Other raw fruits Dried fruits Williams. The earlier the injuries are identified. such as training parameters. and lifting techniques also place Marines at risk for musculoskeletal injuries. To minimize the risk of injury. (2) Environmental conditions. Those who are less fit experience higher relative levels of physiologic and 16 . Extrinsic factors are variables external to the Marine. and skiing. but increase the risk of acute traumatic injuries such as ankle sprains. but cushioning. the more quickly Marines are back on duty. but irregular surfaces such as trails or grass may reduce the risk of overuse injuries. p. Occurrence of Musculoskeletal Injuries. duration. Risk factors for weight bearing. 2. or physiology. also known as musculoskeletal injuries. acute injuries (broken bones or severe sprains). Activities which require dexterity. more often lead to traumatic. (4) Technique. Fortunately. balance. Improper and outdated physical training activities. Intrinsic factors pertain to the individual's anatomy. Running on softer. INJURY PREVENTION AND REHABILITATION Introduction. They risk injuries to muscles. Leaders must understand the potential for injuries associated with physical activity and training. and longer training sessions. The type of activity also determines the risks of injury. Most Marine Corps conditioning programs involve vigorous weight-bearing activities. IL. or ligaments. Chicago. higher intensity. Musculoskeletal injuries are the most frequent type of injuries encountered throughout the Marine Corps during training and in operational environments other than combat. and aggressively treated. The optimal physical conditioning program includes a combination of weight-bearing and nonweight-bearing activities. 4th. Risk Factors for Injuries. 1995. cycling. 86. Fortunately. Brown & Benchmark. weight-bearing exercises. (1) Training parameters (a) Training errors. whereas those who are highly flexible experience more sprains and dislocations. and ligaments have time to recover. Old or worn footwear may equate to having an anatomic defect and result in injuries. This includes recognizing certain conditions or warning signs that could lead to injury. (b) Type of training. support. MH. and technique. tendons. and intensity to reduce the risks of injury. Extrinsic risk factors. sidewalks. Higher risks of injury are associated with greater frequency. tendons. environmental conditions. Repetitive-motion. (1) Flexibility. trails. and inadequate rehabilitation. evaluated. bones. a. physical training-related injuries are categorized as either extrinsic or intrinsic. Marines should progress with any new activity gradually so that the overloaded muscles.

. these small repetitive forces may 17 . There is substantial pain. Third degree sprains usually require reconstructive surgery and should be promptly evaluated by an orthopedic surgeon (bone doctor). predisposing it to injury. particularly if there has been inadequate rehabilitation. overload forces on the musculoskeletal system. There is mild pain and swelling but no joint instability. b. First-degree sprains occur when the fibers within the ligament are stretched. There is severe pain and swelling and considerable loss of strength. Third-degree strains cause marked muscle disruption and possible avulsion of the muscle-tendon unit. Strains are commonly referred to as ―muscle pulls‖ and generally result from stretching or tearing muscle tissue. If the blister is painful and must be punctured. Acute injuries. (a) First-degree strains. The area should remain clean and covered. Blisters result from friction between the skin and equipment.biomechanical stress at any given level of activity. (b) Second-degree strains. Most strains of the lower extremity are mild to moderate in severity but may require up to three weeks for recovery. There is severe pain at the time of injury and obvious joint instability. bones or muscle-tendon units are subjected to an abrupt force. 3. repetitive. considerable loss of function. with partial tearing of the ligament and possibly the joint capsule. Both flexibility and strength of the injured part should be restored to near full capacity before returning to activity. (4) Blisters. Sprains are classified into three categories: first. second. this should be done in sterile conditions. (3) Fractures and dislocations. they provide support and strength to joints. Fractures (broken bones) and dislocations (separation of joints) are more serious but less frequent injuries. Ligaments are connective tissues that connect bones or cartilage. Individuals with these injuries should be immobilized and transported immediately to an appropriate medical facility for evaluation and treatment. a. and discoloration from bruising. (c) Third-degree sprains. an opponent's jaw. Training Injuries. (a) First-degree sprains. i. A second-degree sprain inadequately treated may result in further injury or complete tearing of the ligament. second. such as twisting an ankle on a trail or breaking a bone in contact with an obstacle. Injuries to ligaments are termed sprains. (c) Third-degree strains. The two most common traumatic injuries are sprains and strains. tendon. (d) Muscle strain restoration. or ligament weak. The blister top should remain intact and be covered with sterile dressing to promote faster healing and reduce the risk of infection. Acute traumatic injuries result when ligaments. There is often a sensation of muscle tightness with activity. More severe muscle strains may require several months to heal. and third degree. Third-degree sprains result from a complete tear of the ligament. Figure 1 provides a summary of common injuries. Second-degree sprains are more severe. Injuries from physical training can be broadly classified as either acute (traumatic) or chronic (overuse) injuries. (3) Inadequate rehabilitation. First-degree strains produce mild signs and symptoms with minimal local pain. These injuries usually require surgical intervention and should also be promptly evaluated by a bone doctor. Muscle strains often recur. Overuse injuries result from small.e. (b) Second-degree sprains. Failure to rehabilitate an injury may leave a muscle. Chronic injuries. Second-degree strains are more severe.or third-degree strains by the severity of muscle damage and the resulting loss of function. with partial tearing of the injured muscle. (2) Strains. Strains are classified as first-. (1) Sprains. Although some degree of trauma is likely with any training program.

For chronic injuries. or weakness. duration and frequency of exercise. Rest. and therapeutic exercises. numbness or tingling in the legs. a physician should be consulted. than with concentric contractions (shortening). (2) Sprains and strains. strains. inflammation. but longer periods of complete rest may be counterproductive. particularly when daily activities reactivate the inflammatory process. Pain occurring at the beginning of exercise. frequency or duration of activities such as running. sprains. Chronic back pain of unknown origin and severe pain are additional reasons to consult a physician. 4. The objectives of initial treatment of training-related injuries are to decrease pain. Any individual with aching bone pain from exercise which does not abate in a few days or worsens should be evaluated by appropriate medical personnel. limit swelling and excessive inflammation that might slow the healing process. (5) Low back injuries. Pain that persists during exercise and improves with rest suggests bone injury. shin soreness) is a vague term for overuse injurie s involving the lower leg. This injury may involve inflammation or stresses to the muscle-tendon units attached to the tibia or the bone itself. In acute injuries.eventually result in a noticeable injury. ―Shin splints‖ (i. bleeding.e. rest may be "active rest. results from the repetitive stress of forceful muscle contractions. these objectives may be accomplished by a combination of rest. Tendon overload occurs more frequently with eccentric (lengthening) muscle contractions. Common types of cold therapy include ice packs. walking or marching. elevation and anti-inflammatory medication.. or biking can result in these conditions. Ice. Rapid changes in intensity. and stress fractures. A few days of complete bed rest may also be beneficial. and then returning in the cool down phase indicates a soft tissue injury. such as heat or ultrasound. (4) Shin splints. Cryotherapy is especially helpful in the first 24 to 72 hours following acute injuries. a. (a) Initial care of back injuries. (3) Stress fractures. hamstrings and hip muscles and exercises specifically to strengthen not only the back but the abdomen as well. ice massage. and pain. Basic Principles of Care for Musculoskeletal Injuries. The best strategy for preventing back strains and sprains is an overall conditioning program that includes nonballistic stretching of the back muscles. ice towels. ice baths. Chronic injuries may require additional treatment modalities. For some mild cases of acute and chronic conditions.. and chemical packs.e. Ice and other cold applications (cryotherapy) are used to reduce swelling. cold applications help limit inflammation. pain radiating into the buttocks or down one or both legs. compression. (6) Overuse injury care. ice and anti-inflammatory medication such as aspirin or motrin. Immediate care is essentially the same for all overuse conditions: active rest. compression and elevation of the injured part (RICE). or the back and abdominal muscles. b. They occur in response to repetitive overloading forces to bones during activities such as running. the symptoms are the same as for acute injuries but are generally milder. they are then classified as chronic injuries. (b) Preventing back injuries. (1) Tendinitis. walking. If neurologic symptoms develop. ice. the initial rest period should be at least 24 to 48 hours until inflammation has lessened. The most common causes of low back pain are sprains or strains. discs. and prevent further injury. marching. Anti-inflammatory medication may be helpful for both chronic and acute injuries. When they result from or are aggravated by overuse. Most stress fractures from overuse occur to the lower extremities. 18 . Whatever the cause. such as running downhill or lowering weight. especially in the tibia of the leg and metatarsal of the feet. Low back pain is a common symptom of injury either associated with or exacerbated by exercise. i. disappearing during activity." requiring only a decrease in the intensity. Treatment is the same as for acute injuries. In most cases normal exercise may be resumed when activity is pain free. gel packs. Common overuse injuries include tendinitis. Low back pain resulting from a musculoskeletal injury may indicate damage to the vertebrae. Initial treatment consists of rest. Tendinitis. For both acute and chronic conditions. ice. or painful inflammation of a tendon. Many sprains and strains are acute injuries.

Acetaminophen (Tylenol) is not an NSAID but is a good analgesic. Later. ibuprofen (Motrin). A structured warm-up prepares the body for more vigorous activity and will reduce the risk of injury. All medication should be taken as directed by a physician. heat should not be applied when swelling and bleeding persist because it may aggravate inflammation. Brief applications may be sufficient for tendinitis. Ice massage two to three times per day with range-of-motion exercises can be effective in treating these chronic injuries. Such a program includes stretching. The increased blood flow to exercising muscle has a literal warming effect. bursitis and sprains. Cold applications may be used on acute injuries every hour for the first several hours (20 minutes on. it is useful to relieve pain but not to reduce inflammation. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin. especially those to the hands or feet. Optimally. and good motor skills. a. Some injuries. Individualization of training. the systems break down rather than building up (overtraining principle). Preventing Musculoskeletal Injuries. This allows gravity to assist in tissue drainage and decreasing swelling. they can be applied twice a day if pain has diminished. 19 . which increases the elasticity of connective tissue and other muscle components. c. Progression of training. Warm-up. Furthermore. They are most beneficial in relieving chronic inflammatory conditions like tendinitis and bursitis and are also good pain relievers. proper stretching. d. Adequate warm-up allows a gradual redistribution of blood flow to the muscles. etc. Therefore. however. Slow. b. a physical fitness program should be balanced to develop all fitness components (endurance. circular movements are applied for 20 minutes. increase blood flow.The type. strength. Heat application is not advised for patients with impaired sensation. To improve fitness and prevent injuries. proper lifting techniques. c. Compression helps to reduce swelling and bleeding. A comprehensive program of physical fitness will also assist in injury prevention. For elevation to be most effective. e. training should increase gradually. Application of ice should be for only 20 minutes. f. The cardiorespiratory and musculoskeletal systems must be overloaded to make improvements in physical fitness. 5. gradually progressing to target activity levels and involving large muscle groups. Compression. Probably the most common mistake individuals make is progressing too quickly. duration and frequency of application of cold should be specifically tailored for each injury. he or she can progressively increase the duration. Heat therapy (thermotherapy) is a commonly used treatment to relieve pain. If the overload is too great too soon. a good warm-up and cool-down. Compression enhances the benefits of cold and may be applied simultaneously by wrapping an ice pack over an elastic bandage. or increased swelling and bleeding may result. skin circulation or thermal regulation. For optimal fitness improvements and injury prevention. (2) Chronic injuries. Prevention includes a gradual progression of training. The warm-up should last 15 to 20 minutes. It is achieved with direct pressure or elastic wraps. For chronic injuries. Anti-inflammatory medication. flexibility. intensity and frequency of exercise. Elevating the injured area decreases blood flow and excessive pressure. or naproxen (Naprosyn/Anaprox) are used to treat both acute and chronic musculoskeletal injuries. ice massage with ice frozen in a paper cup is an effective means to apply cold locally. Many musculoskeletal injuries can be prevented or made less serious by reducing or eliminating risk factors.). (1) Acute injuries. Heat therapy should not be used until two to three days after an acute injury because it may increase swelling. may be immersed in a cold water bath made by adding ice to cold water. the individualization of exercise activities. and use of appropriate equipment. endurance training. the injured extremity should be raised above the level of the heart and placed on a comfortable padded surface. As the individual's fitness and experience increase. strength training. Heat. 40 minutes off). an individual's program should be tailored to him or her to some extent. and reduce stiffness. This will allow the body to recover. Caution should be used as cold injuries may result from improper application. Care should be taken not to compromise circulation with excessive compression. Elevation.

Monitoring warning signs. or that rest and recovery are inadequate. tendons and ligaments are most efficient in this position. For instance. Proper lifting techniques and equipment. Cool-down. and in some instances a period of complete rest before resumption. Proper strengthening program. Static stretching is recommended . If adequate changes in training are not made in response to warning signs. feet at shoulder width apart and one foot ahead of the other) and maintaining the natural curves of the spine when lifting or reaching will reduce the risk of back injury. Individuals should select appropriate footwear offering maximum protection for a particular activity. forefoot flexibility and durability for the activity. they will greatly reduce the chance of recurrent injuries. traction and durability for basketball which requires more lateral support. This theoretically reduces the risk of injury to tight muscles and joints with constricted range. g. Establishing a good base of support (i. The three phases of rehabilitation are immediate care. abdominal. Marines who train and those in leadership positions should monitor for signs of early or impending injury. Protective equipment. All footwear should be well maintained and replaced or resoled when excessive wear is apparent. 4. failure to rehabilitate an injury may leave a muscle. The back muscles. Proper exercise biomechanics. Proper endurance program. Immediate care includes applying the RICE principle as explained previously in paragraph . and upper leg muscles. b. Cool-down. Training should be curtailed until the pain improves or abates. 6. j. overuse injuries will result. Stretching. The most important item of equipment for weight-bearing activities is a good shoe or boot. The remedy for these symptoms is decreased intensity and frequency of activity. The back is supported by the back. Weights should always be lifted using the leg muscles. not only to daily activity but to physical training. Proper physical training progression. f. Pain is another important warning sign. a program of musculoskeletal injury prevention involves: Proper physical training warm-up. The stretch position of an exercise should be held from 10 seconds to 60 seconds. It does NOT have the right amount of lateral support. Total body strength is important to prevent back problems. It indicates that a body part has been overstressed or injured. there is a greater demand on the muscles. Rehabilitation. or ligament weak. i. tendons and ligaments of the back. tendon. As stated earlier. Proper stretching. h. RICE is usually applied during this 20 Immediate care. Rehabilitation is defined as restoration. Proper lifting techniques. Monitoring warning signs of injury. Proactive injury prevention strategy.e. An appropriate cool-down period is recommended to allow the body to gradually return to the resting state. e. Stretching exercises increase or maintain the range of motion of joints. heel stability. Again. and return to physical training. a. The cool-down should last 10 to 15 minutes and involve the same large muscle groups as the exercise activity.. predisposing it to injury.d. Individuals should also keep their center of gravity within their base of support to reduce the risk of injury. Restoring range of motion (ROM) and strength. a running shoe is designed with the right amount of shock absorbency for the impact of running and appropriate lateral stability. If Marines include these three phases in their recovery. Fatigue or lack of enthusiasm are indicators that exercise intensity or frequency is too great. restoring range of motion and strength. This phase is the most crucial part of rehabilitation. The shoe should provide adequate shock absorbency. If the legs are not strong. A proactive injury prevention strategy will optimize performance and increase readiness and productivity.NO bouncing. Individuals who hyperpronate or supinate may require a prescription for orthotics if they experience injuries associated with physical training or activity. ROM and strength exercises should begin as soon as pain free activity is possible. Stretching should be performed AFTER muscles are warmed up and may be incorporated into the warm-up and cool-down routine.

the individual should cease training and receive prompt treatment. They are specific to the injured part and range from performing isometric contractions (applying force against an immovable object) to using exercise machines.. 7. American College of Sports Medicine. ROM exercises are used to improve the joint range of motion and muscle flexibility. fascia of Pain. Units and their 21 . 2nd ed. warmth. fatigue or markedly decreased performance occur. RICE* Anti-inflammatory** Low back injury Vertebrae. RICE* syndrome cartilage. Physical readiness training for combat has a high priority for all Marines. Return to physical training. Anti-inflammatory** Tendinitis Tendon Pain. swelling. tendon.an expeditionary force in readiness‖. Moore MP.to prepare Marines to physically withstand the rigors of combat. * RICE = Active Rest. swelling. X-ray/Bone scan. or frequency of a physical training activity.. patellar tendon. Periodic re-evaluation of training should be conducted. limitation of motion. swelling. RICE* Anti-inflammatory** Strain Muscle. muscle-tendon unit Same as acute but milder. The Marine Corps' purpose is to serve as ―. Moreover. combat service support.. Lea & Febiger. neurological RICE* muscles of back symptoms. aviation. ROM exercises can be either passive or active. RICE* Anti-inflammatory** Patellar-femoral Knee cap. joint. and Care‖. motor skills. ligament. and headquarters units. Figure 1. RICE* Anti-inflammatory** Jones BH. Conclusion.‖ All other goals of physical training must support the physical requirements of combat. c. PA. (1) ROM. Compression. Pain. Prevention. limitation of RICE* motion.. Pain. (2) Strength exercises. instability. ligament Anti-inflammatory** Sprain Ligament Same as acute but milder. 1993:378-393. Resource Manual for Guidelines for Exercise Testing and Prescription. Physical readiness training in the Marine Corps is principally ―. If an injury does occur. nerves of foot Pain. RICE* lower leg Anti-inflammatory** Metatarsalgia Bone. especially if warning signs of injury such as pain. he or she should develop the endurance. limitation of motion. swelling. The majority of exercise-related injuries can be prevented by the use of good judgment and moderation. Philadelphia. Commanders should not allow this error to influence the priority they give to the physical readiness training of combat support. Strength exercises are applied after ROM is established. After the individual has regained his ROM and strength. Rock PB. Individuals should seek medical attention when an injury is severe or if symptoms persist after rest and first aid measures. duration. Type Bursitis COMBAT PHYSICAL READINESS TRAINING Introduction. Ice. disk. RICE* Anti-inflammatory** Stress fracture Bone Persistent pain. ―Exercise-Related Musculoskeletal Injuries: Risks. Training routines should be based on each Marine's physical fitness level and potential risk factors. Reynolds KL. Summary of Common Physical Training Induced Chronic (Overuse) Injuries Location Signs/Symptoms Treatment Bony prominence Bursae Pain. proper rehabilitation is critical to avoid the recurrence of an injury. Most training injuries result from excessive intensity. ** Reconstructive surgery may be required. The idea that only infantry or reconnaissance units face the physical demands of combat is wrong.phase as well to hasten progress in ROM and strength. and proprioception (sensory awareness of one's position in space) necessary to return to play. grating. Elevation. Anti-inflammatory** Shin splints Bone.

Developing morale.leaders that do not have the mental and physical strength to overcome fear will not be able to fight effectively. 2. disciplined. The history of battle.. through drills to combined arms. (3) Carrying wounded Marines to safety. the experience of commanders. promote an understanding of the value of physical readiness.conditioned through physically tough and mentally demanding training that runs from individual Marines. 22 . Lower body physical demands. Upper body physical demands. Based on this.‖ a. psychological and moral demands. The full development of a Marine's resources is not all physical. (2) Handling large-caliber ammunition. Successful combat units train as they intend to fight and fight as they are trained. and a competitive.... History of Marine Physical Readiness. Physical Demands of Combat.. the relation of physical readiness to survival in combat‖ on their Marines. (4) Performing field maintenance on aircraft or heavy machinery. to joint and combined exercises. c. agility. and cardiovascular endurance include: (1) Rapidly employing crew-served weapons. The desire to be physically ready should be instilled in all Marines. maintain a positive approach. ". (2) Moving quickly and evasively under fire. Demands of upper body flexibility. agility. combative spirit include: (1) Mental and emotional training. The Marine Corps Philosophy and Principles of Training. an effective physical training program is essential to counter and eliminate weaknesses. b. For those Marines needing remedial training. 3. Combat-ready units should be manned with motivated. 1. Combat physical readiness training is strenuous and demanding. The battlefield fixes the directions and goals of training and makes rigorous physical. FMFM 0-1): a. b. a. Frequently. the Marine Corps has developed the basic philosophy that training must have (Unit Training Management Guide. the inability of Marines to physically withstand the rigors of combat over rugged terrain and under unfavorable climatic conditions. It is a responsibility of leadership to create a positive atmosphere for training. Demands of a competitive. Mandate for physical readiness training (PRT). Competitive. morale also grows. mind and attitude are also important to success.physically and mentally tough enough to survive and to win. cliffs and other obstacles. Understanding the value of physical readiness. (2) Vigorous physical conditioning. casualties in initial engagements were attributed to ―. and cardiovascular endurance include: (1) Marching long distances under load and functioning effectively at the destination. muscular strength and endurance.. As physical readiness grows. cardiovascular endurance. Marines cannot afford to emphasize physical readiness during wartime and de-emphasize it during peacetime. Physical Readiness Training Leadership. (3) Clearing walls.. FMFRP 01-B describes three primary elements of effective physical training for combat: muscular strength and endurance.. 4. and the wisdom of Marine leaders all confirm the direct correlation between training and victory in battle. The Physical Readiness Training for Combat reference publication (FMFRP 0-1B) recognizes to be an effective leader in developing physical readiness. combative spirit. combative spirit. Demands of lower body flexibility... Marines take greater interest in their individual physical fitness if they understand the benefits of physical training." Quality physical training in the Marine Corps must be a way of life.‖ Costly lessons learned from Marine experiences in several wars over a period of years led to an increasing interest in the physical conditioning of Marines." under conditions of extreme fear and fatigue.. The Marine Corps mandate for physical readiness training is simple. Physical training must make Marines and leaders. muscular strength and endurance.. Every war has revealed Marine military physical deficiencies during the initial periods of mobilization (FMFRP 01-B). Leadership helps to ―. and proficient Marines ". and seek cooperation and develop morale. Leaders should also impress ―.

abdomen. endurance and basic motor skills. Training consistency is crucial. competitive events (knowledge of progress). 5. walls and cargo nets. and reactive movements with plyometric exercises and obstacle courses. poles. coordination). (10) Carrying objects and evacuating casualties. and mental and physical fitness. A progressive overload program will bring a Marine to a higher state of conditioning.‖ Physical Readiness Training (PRT) for Combat recognizes that strength is required in the arm and shoulder girdle. Every Marine needs enough strength ―. Marines need stamina to exert a ―. Commanders‘ PRT leadership.(3) Physical aggressiveness. Marines can develop their agility by developing balance. 6. (12) Contacting the ground from standing. Fitness programs can assist in attaining combat physical readiness by developing a Marine's flexibility. (1) Flexibility and motor skills training. (9) Vaulting low objects (fences and barriers) with hand assists. motor skills (agility. The Unit Training Management Guide (FMFM 0-1) states that the commander should train Marines to be physically fit and to 23 . which leads to fatigue. FMFRP 0-1B recognizes the commitment of Marine leaders to support PRT. (4) Changing body direction rapidly while running. An effective physical training program concurrently develops strength. (5) Vertically climbing ropes. Combat Physical Readiness. (11) Maintaining proper body balance on narrow walkways and at heights above normal.. Some programs fail because the routine becomes boring. Commanders at all levels should conduct physical training. c. (8) Throwing grenades for distance and accuracy. As flexibility and agility are developed then higher physical skill levels can be attained: (1) Marching under load. The objective of the Marine Corps PRT program is to develop individuals and units who are able and ready to accomplish the mission in training and combat. Physical Readiness Training Leadership Functions. Physical motor skills. muscular strength and endurance. The more successful programs include conditioning activities (variety with progression). balance. Agility is the ability to move all parts of the body in a balanced. (2) Muscular strength and endurance training. Physical Readiness Training (PRT) for Combat states that total combat readiness includes both technical proficiency. and cardiovascular endurance. pipes and ladders. (4) Overcoming natural physical fear... (7) High crawling and low crawling for speed and stealth. (3) Jumping to clear obstacles and jumping down from heights. coordination. Objective of combat physical readiness training.to perform the heaviest task encountered in routine and emergency activities. (6) Traversing horizontal ropes. Developing military physical skills is essential to personal safety and effective combat performance. back and legs. It defines a physically fit Marine as one who can achieve a skillful and sustained performance and can recover from exertion rapidly. efficient and concerted effort. a. b. running and jumping postures..‖ Cardiovascular endurance will allow Marines to continue the fight under the most tiring combat conditions and to sustain near maximum effort over a longer period of time. and military physical skill development (application of progress). Performing both resistance and interval training will optimize a Marine's muscular strength and endurance. The ability to react effectively (agility) and to maintain body position during rapid changes of direction is important to survival. (2) Sprinting and running for prolonged periods. A physically fit Marine also has the desire to complete the assigned task and the confidence to face any situation. Marines should progress with a careful program of training to optimize physical readiness training benefits and minimize the risk of injury. (3) Cardiovascular endurance training. Principles of physical readiness. with frequent conditioning preferred. a.maximum ability without undue fatigue. A Marine must be able to change direction quickly and as effectively as possible.

. where the Marine performs all activities 24 . To design a training program. directives and literature. They can then determine the specific conditioning needs such as muscular strength. activity-specific motor activities should be placed first in the exercise session. Increase intensity to 80 percent maximum with moderate-repetitions. muscular strength. The next period is the transition period. .Establish an objective for each PRT program. . .) -Muscular strength (Gradually phase in more specific training activities.Guide small-unit leaders concerning approved techniques. . (2) Development. implementation and maintenance.Make remedial physical training available to strengthen individual weaknesses. (a) General conditioning period. During the power phase. or frequency. . Many of these exercises involve multiple joints and should be trained first. As time approaches the PRT program-activities should become more specific: low-intensity and high-repetitions. Subordinate leaders should: . -Muscular size and endurance. This consists of nonspecific exercises that train all major muscle groups. cool-down and recovery component. mid. resources.) -Emphasize PT gear. nonspecific activities. The Unit Training Management Guide (FMFM 0-1) identifies five phases of training management. more activity-specific movements are introduced. . and flexibility. muscular endurance. design. To achieve this goal. follow recovery guidelines. and muscular power.Ensure that PRT follow the progressive overload principle. full recovery between bouts of exercise. agility. physical conditioning. and cardiovascular endurance (1-6 weeks.) -Muscular power (Gradually phase in more specific training activities. limit frequency of boots and utilities. a. Exercises developed for the physical conditioning component will follow the ‗FITT -P‘ principle.Make PRT effective and efficient.Insist on a positive approach to PRT. . 7. Commanders should analyze tasks performed by unit and individuals.Allot sufficient time for the achievement of objectives and monitor the use of PRT time. Conditioning exercises for all major muscle groups can be made from the needs analysis.Schedule PRT using the principles of physical conditioning. commanders should: . Phases of Training Management. b. . Leaders must also assess the unit's and individual's current level of physical readiness. . and priorities. .Ensure that all Marines participate in PRT. Planning requires a mission statement from higher headquarters. intensity. The general conditioning period is divided into three phases: muscular size and endurance. short-.Instill command interest and present to Marines the importance of PRT to the welfare of the command. Unit physical readiness training management (1) Analysis and design. It also requires feedback from evaluation of current unit and individual proficiency. During the strength phase. .Lead by personal example. development.Evaluate the program. Effective PRT programs should follow the concepts and principles previously described. Increase intensity to 90 percent maximum with low-repetitions. Deficient areas must be given priority in the training program.have the combative aggressive spirit essential to win on the battlefield. Each training session should include a warm-up.and long-range needs (goals) should be developed. analysis. The mission statement should include goals and objectives.Personally participate in PRT sessions. The following periods are included in the training cycle. cardiovascular endurance. follow appropriate recovery guidelines. . time and type of activity. All five phases occur simultaneously.Assess the physical readiness of Marines and units. This includes multiple-joint exercises such as plyometrics and speed drills. The first phase develops a conditioning base.Assign and utilize qualified personnel to supervise and conduct PRT. (b) Transition period.

etc.Follow recovery guidelines. and training area changes. A warm-up. like chow and camouflage. b. . activities are less structured and nonspecific or specific. 25 . motivation of the Marine. -From the PRT program objectives. . Training programs must be balanced to reduce the risk of joint injury.Follow recovery guidelines. During this time. and combat loads. Marine units are inherently different in organization and mission. Leaders can: .Determine the place. frequency and time required. flexibility.High-intensity and low-repetition levels.Limit psychological stress from specific training. This allows the commander to ensure that training is mission-oriented and builds toward combat physical readiness. determine the training emphasis (muscular strength. supervisors can strengthen individual weaknesses and improve unit readiness. (4) Maintenance. Individual PRT management. Marines should maintain physical readiness as a lifestyle.Periodically evaluate the training program to determine training progression. .Moderate training frequency in boots and utilities. . environmental condition. The transition period progresses to a more specific. FMFRP 0-1B states that all Marines should be prepared for certain training standards such as marching under load and performing basic infantry tasks such as rear security and patrolling. .Design individualized training to strengthen weaknesses. high-intensity and low-repetition level program. This allows for physical recovery and mental preparation. While Marines have many different military occupational specialties. Unit leaders.Low-intensity and low-repetition levels.Conduct an assessment to identify individual areas of weakness. . . . . increase frequency of boots and utilities.Phase in specific PRT program activities. . By following the unit's physical readiness training management. (3) Implementation.Duration of months. The Marine Corps mission requires all Marines to maintain a high level of readiness that prepares them for the demands of combat.Consider facilities needed. . is continuous. The last period is a maintenance period.Duration of months. .Specific PRT program activities. cardiovascular endurance.Plan for seasonal. -Organize for various group sizes and determine levels of monitoring and supervision. cool-down and recovery period should be included to minimize the risk of musculoskeletal injuries. .Nonspecific or specific PRT program activities.Emphasize PT gear. . .Increase training frequency in boots and utilities. (1) Physically substandard Marines. . (c) Specific PRT period. and the trainers themselves should be evaluated and critiqued to ensure that PRT sessions are constructive and progressive. (d) PRT program maintenance period.Determine and provide the level of supervision for the physical training sessions. physical conditioning.Secure command participation and support.Duration of 1-2 weeks. . .at a low level of intensity and repetitions. and combat loads. . individual training performance. .Develop an individualized training program based on the unit training plan. . . Once the training program is initiated. .Specify qualified instructors.Low-intensity and high-repetition levels.) . .Specify appropriate uniforms. The PRT program must be tailored to the mission and to the current physical condition of most unit personnel. and combat loads. Evaluating a training program's progress. and to reevaluate supervisory needs.

Some obstacles should require Marines to low/high crawl 15 to 30 meters. stretching before and after. can provide invaluable preventive measures and post-exercise evaluations. Speed marches should be between 4 and 9 miles with a 10 to 12 minute per mile pace. Circuit courses will be run in PT gear. The battle course should be at least five miles and is negotiated by units of four to six Marines under the direction of a fire team leader who ensures appropriate tactical formations and fire and movement techniques as the unit advances from obstacle to obstacle. Conditioning marches should follow the progression principle of training. Speed marches will be conducted wearing combat loads. Assault courses should be designed to develop aerobic and anaerobic energy systems. balance logs. Conditioning marches with a load. Battle courses can be designed to develop small unit cohesion. The work interval should take two to three seconds to two minutes to complete. fighting positions. Battle courses. The assault course should have a combination of 12 to 14 high and low obstacles spread over a 600-800 meter circuit with a time limit of about 4. This should minimize the risk of injuries. Most of the locations where Marines now PT can be adapted to accommodate these courses. Different protocols have been established for conducting the speed marches with a 10-12 minute per mile pace (6 miles/hour). Physical readiness courses can vary in duration. WORKOUT PROGRAMS Monday X Tuesday X Wednesda y X 26 Thursday X Friday X Saturday X Sunday - Stretch . Conclusion. d. and resistance running up hill are mixed with crawling. and a cool-down period with recovery. assault courses. resupply items. The exercises should be specific to progress to movements in the other courses. f. Endurance courses are designed to develop cardiovascular and muscular endurance over a prolonged period. for example. The course can be combined with a rope climb at the beginning (and at the end) and a fireman's carry on a flat course 60-80 meters long progressing to 200 meters. jumping. for example. Speed marches develop the ae robic conditioning system continuously over an extended period of time. ―. and should be limited.5 to 9 minutes. Physical Readiness Training Courses. Hikes are conducted wearing gear to include combat loads and pack. The distance of the intervals can be fixed or varied between 20 meters to 600 meters. They are run over a six mile circuit wearing combat loads. easy running. Endurance courses. including a general and specific warm-up period. commando crawls. The circuit repetitions can be run 3-6 times with appropriate active rest (intermixed exercises) intervals.. PRT programs should follow the conditioning model. Conditioning ‗speed‘ marches. using electrolyte replacements after three hours of activity. Intervals of sprints. however.8. Assault courses simulate physical demands that might be encountered in an actual combat assault. endurance courses and conditioning marches should be introduced and conducted using the principles of progressive overload and recovery. and climbing over obstacles. and water obstacles. vertical/incline/ladder walls. Medical personnel. Circuit courses. The courses alternate low and medium obstacles with short steep hills. The course can include rope climbs. Hydration is crucial. Proper nutrition is critical during prolonged conditioning periods.. Hikes can be made progressively more challenging by adding distance or weight. The assault course is run in combat loads (boots and utilities with full load bearing vest (LBV).‖ With added weight. flak jacket and rifle). running on the downhill exposes the knees to increased risk of ligament and cartilage damage. c. Conditioning marches are designed to develop Marines‘ load bearing. or stretchers with simulated casualties. Obstacles can be separated by 20 to 80 meters. long-term energy system over an extended period. Circuit courses intermix exercises (active rest) with sprinting or fast running interval training (work). attack bunkers or perform whatever mission the commander chooses to vary his objective. intensity. 9. The circuit courses. b. if involved from the planning and initiation of any activity. fast running. barbed wire tanglefoot crawls. Assault courses. Each Marine is in combat load gear. e.hiking uphill and running on the downhill and flats. and muscular or cardiovascular demands. Units can carry logs. rolling. helmet. a. Leaders must ensure that Marines have a good pair of well-broken-in boots.

Triceps 3. Regular 2. Close-Grip 4. Regular 2. Commando BAR DIPS PUSH-UPS 1. Dive Bomber Warm-Up Jumping Jacks Half Jumping Jacks Arm Rotations Fore/Aft Press Press Fling Hi Jack. Behind-the-Neck 5.Lift-LB Lift-UP Abs Run HTH X X X X Tuesday X X X X X X X X Wednesda y X X X X X Before 10 10 10 10 10 10 10 10 10 10 10 10 10 10 After 5 5 5 5 5 5 5 5 5 5 5 5 5 5 X X Thursday X X X X X X X Friday X X X X X X X X Saturday Before 25 15 15 10 10 10 Sunday After 10 10 10 5 5 5 Warm-up Speed Plyometric Agility Strength Core Cool-down Flexibility Monday X X X X X STRETCHING Neck-Forward/Back/Left/Right Arm-Front/Back Handcuff Toe Touch Trailer-Left/Right Grab-Ankles/Toes/Instep Butterfly Spinal Twist-Left/Right Foot to Axilla-Left/Right Sole to Thigh Knee to Chest-Left/Right Sit and Stretch-Middle/Left/Right Hurdler's Stretch-Left/Right Groin Stretch-Middle/Left/Right SEAL WORKOUT EXERCISE PULL-UPS 1. Hi Jill Up. Back Over BEGINNING 1-2-3-2-1 1-2-3-2-1 1-2-3-2-1 1-2-3-2-1 1-2-3-2-1 4x5 2-4-6-4-2 2-4-6-4-2 2-4-6-4-2 INTERMEDIATE 1-2-3-4-5-4-3-2-1 1-2-3-4-3-2-1 1-2-3-4-3-2-1 1-2-3-4-3-2-1 1-2-2-1 4x15 2-4-6-8-10-8-6-4-2 2-4-6-8-6-4-2 2-4-6-8-6-4-2 ADVANCED 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 1-2-3-4-5-6-5-4-3-2-1 1-2-3-4-5-6-5-4-3-2-1 1-2-3-4-5-6-5-4-3-2-1 1-2-3-4-3-2-1 4x20 2-4-6-8-10-12-14-12-10-8-6-4-2 2-4-6-8-10-12-10-8-6-4-2 2-4-6-8-10-12-10-8-6-4-2 27 . Reverse 3.

Crunch 4. Abdominal Twister 11.4. Back Extensions 2-4-6-4-2 10 10 10 10 10 10 10 10 10 10 10 30 10 20 2-4-6-8-6-4-2 30 30 30 30 30 20 30 20 30 30 30 50 15 40 2-4-6-8-10-12-10-8-6-4-2 2x35 2x35 2x35 2x35 2x35 2x30 2x35 2x30 2x35 2x35 2x35 100 2x20 2x50 SPECIAL OPS/PARARESCUE/RANGER/GREEN BERET/FORCE RECON/SEAL EXERCISE OPS PJ RANGER GB WARM-UP Jumping Jacks 30 30 30 30 1 Half Jumping 30 30 30 30 2 Jacks Iron Mikes 30 30 30 30 3 STRETCHES V Stretch 30 sec 30 sec 30 sec 30 sec 1 Upper Back 30 sec 30 sec 30 sec 30 sec 2 Stretch Lower Back 30 sec 30 sec 30 sec 30 sec 3 Twist Hamstring Stretch 30 sec 30 sec 30 sec 30 sec 4 Trunk Stretch 30 sec 30 sec 30 sec 30 sec 5 Groin Stretch 30 sec 30 sec 30 sec 30 sec 6 Quad Stretch 30 sec 30 sec 30 sec 30 sec 7 Straight-Leg 30 sec 30 sec 30 sec 30 sec 8 Stretch ITB Stretch 30 sec 30 sec 30 sec 30 sec 9 10 Tricep Stretch 30 sec 30 sec 30 sec 30 sec 11 Forearm Stretch 30 sec 30 sec 30 sec 30 sec 13 Butterfly 30 sec 30 sec 30 sec 30 sec 14 Calf Stretch 30 sec 30 sec 30 sec 30 sec 15 Cobra Stretch 30 sec 30 sec 30 sec 30 sec 16 Cat Back Stretch 30 sec 30 sec 30 sec 30 sec 17 Chest Stretch 30 sec 30 sec 30 sec 30 sec 18 Upper Body 30 sec 30 sec 30 sec 30 sec Stretch 19 Side-to-Side 30 sec 30 sec 30 sec 30 sec Stretch BODY UPPER Pull-Up 4xMax 4xMax 10/8/6/4 7x8 1 28 RECON/SEA L 30 30 30 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30 sec 30/25/20/15 . Side Sit-Up(each side) 5. Cutting Edge(4 Count) 9. Wide-Angle LOWER BODY 1. Knee-Up LEGS/BACK 1. Sit-Up 2. Leg Raise 8. Hand-to-Toe 3. Flutter Kick(4 count) 7. Knee Bend 10. Lunges 2. Star Jumps 3. Oblique(each side) 6.

row/swim 10 pull-up/dip grinder PT Test (5 min Tues Weight Training Lunge Grinder Wed 4 mile run@ 2 mile mark 50 pushups/60 situps 40 min low impact cardio Thur Off Fri 20 min Grinder D-B-H Sat 6 mile run Sun Off 2 Off 800m<3:00 jog 200m walk 200m repeat 5x 7 mile run Off 3 Weight Training Lunge Grinder 5 mile run@ 2& 4 mile mark 50 pushups/60 sit-ups 40 min low impact cardio Off 20 min Grinder D-B-H Off 4 Off 400m<1:30 walk 200m repeat 10x 100 builds x5 Off Weight 6 mile run@ 2.2 3 4 5 6 7 8 9 1 2 3 4 5 1 2 3 4 5 6 7 8 9 10 11 12 Close Grip Pull-Up Wide Grip Pull Up Dip Regular Push-Up Diamond Push-Up Ranger Push-Up 3x Push-Up Dive Bomber Push-Up LOWER BODY 8-Count Body Builder Lunge Wall Sit Frog Hop Star Hop ABDOMINALS Airplane Back Raises Hand-to-Toe Crunches X Sit-Up Hibberty Jibberty Cross Crunch Obliques Sky Hop Flutter Kick Straight Leg Crunch Lift Scissor 2xMax 2xMax 4xMax 4xMax 4xMax 4xMax 4xMax 2xMax 8/6/4/2 50/25/25 10 min 50 3x20 30/20/10 30/20/10 60 60 60 60 60 60 60 60 60 4x25 100/30/20 30/30/15 30 4x20 30 30 30 30 30 30 30 30 30 25/20/15/10 4x20 4x20 4x9 4x20 60 60 60 60 60 60 60 60 4x15 100 4x20 20 8 100 65 65 65 65 65 65 65 20/15/10 15/10/5 4x25 100/75/50/25 25/20/15/10 4x15 4x50 65 65 65 65 65 65 90 12 WEEK PT PROGRAM FOR HRT SELECTION Mon 1 PT Test (5 min between events) 30 min cardio. 4 & 29 20 min . row/swim 8 pull-up/dip grinder PT Test (5 min between events) 30 min cardio.

5 minutes between events Weight Training: Thrusters. 2min. 20 Minute Grinder: 5 pull-ups. rope climb. Bench (3/4 Body Weight).75 lbs/15 reps. runner should walk down stairs to minimize stress to knees and joints. 100m Builds: Runner should slowly build to 75-80 percent sprint speed over the first 75 meters and maintain this speed from 75-100 meters. See www. 2 mile run. Complete as many sets as you can in twenty minutes. 10. Pull-Up/Dip Grinder: Begin grinder with the number listed (8. sprint the straight-aways and jog the corners.1:30x4 200m<:40x5 Sprint Starts x6 10 mile run Off 9 Weight Training Lunge Grinder 6 mile run@ every mile mark 50 pushups/60 sit-ups 40 min low impact cardio Off 20 min Grinder D-B-H Off 1 0 Off Sprint Starts x6 200m<:40 x10 1 mile j/s* 10 mile run Off 1 1 Weight Training 4 mile run @ 2 mile mark 50 pushups/60 sit-ups (Compare to week 1) 30 min cardio pull-ups. rest 30 seconds. etc). row/swim 14 pull-up/dip grinder PT Test (5 min between events) 30 min cardio. By the end of your cross training cycle you should be able to complete 20 to 30 sets in 20 minutes. Adjust weight as necessary. sit-ups Off 20 min Grinder (compare to week 1) Off Off 1 2 Off 60 min Cardio 2 mile run Off Off 12 WEEK PT PROGRAM FOR HRT SELECTION PT Test: Pull-Ups. repeat. sumo high pull-75lbs/15 reps. complete a set of pull-ups and dips. 30 . J/S: On a track. row/swim 16 pull-up/dip grinder PT Test (5 min between events) Training Lunge Grinder 6 mile mark 50 pushups/60 sit-ups 50 min low impact cardio Off Off Grinder D-B-H 8 mile run Hill 1:15 to 1:30. pushups. repeat deceasing reps by 1 each set. Jog down. However. Complete exercises in order for three rounds. repeat with one less rep each set until you reach 1 rep per set. 10 pushups. 25 box jumps ( 24" box). Adjust weight accordingly. repeat x8 1 mile j/s* 9 mile run Off Off 7 Weight Training Lunge Grinder 6 mile run@ every mile mark 50 pushups/60 sit-ups 60 min low impact cardio Off 20 min Grinder D-B-H Off 8 Off 800m<3:00x3 400m. 25 air squats. See www. 15 air squats.5 6 between events) 30 min cardio. 25 back extensions. Lunge Grinder: 50 yard lunge. Speed Work: All speed work should begin with a 1 mile warm-up and end with a 1 mile warm-down. Begin workout with 10 reps of each exercise. Squats-135 lbs/15 reps. 25 burpies. stairs can be substituted. 25 crunches. Situps.crossfit. Pushups. row/swim 12 pull-up/dip grinder PT Test (5 min between events) 30 min cardio.crossfit. 1/2 max pull-ups. Sprint Starts: An explosive 10-15 meter sprint meant to get you up to sprint speed as fast as possible. Hang-Clean (1/2 Body Weight). Hills: if a suitable hill cannot be found. D-B-H: Dead-Lift (Body Weight). 200 meter swim. Complete 3 rounds as fast as possible with one minute break between rounds. lunges 50 yards (no weight).com for exercise definition/examples.com for exercise definition/examples. stair climb.

SHORT CARD Exercise Bent Leg Crunches Stomach Flutter Kicks Raised Bent Leg Crunches Half Sit-Ups Wave-Offs Trunk Rotations Push-Ups Lunges Dips Half Knee Bends SCHEDULE III.300 WORKOUT CHALLENGE Pull-Ups Deadlifts (135 Lbs) Push-Ups Box Jumps (24" Box) Floor Wipers Kettle Bell Clean&Press (35) Pull-Ups Barbarian Horde 5 10 10 10 10 10 5 Greek Hoplite 10 20 20 20 20 20 10 Do circuit two Do circuit two times. times. Elysian Fields 15 30 30 30 30 30 15 Do circuit two times. resting 15 seconds between exercises. LONG CARD Exercise Push-Ups Bent Leg Crunches Dips 12 Weeks Phase I 3x25 4x25 3x15 31 11 Weeks Phase II 5x25 4x35 3x25 11 Weeks Phase III 5x35 4x40 3x30 12 Weeks Phase I 2x25 2x25 2x25 2x20 2x10 2x15 3x20 2x15 2x15 2x15 11 Weeks Phase II 2x35 2x35 2x25 2x20 2x10 2x18 3x25 2x20 3x12 2x20 11 Weeks Phase III 3x35 3x35 3x35 2x25 3x12 3x15 3x30 2x25 3x15 2x25 . exercises. 300 Workout 25 50 50 50 50 50 25 SCHEDULE I Exercise Push-Ups Sit-Ups Pull-Ups SCHEDULE II Exercise Push-Ups Sit-Ups Pull-Ups Dips Week 1 4x15 4x20 3x3 Week 2 5x20 5x20 3x3 Week 3 5x25 5x25 3x4 Week 4 5x25 5x25 3x4 Week 5 6x25 6x25 2x8 Week 6 6x25 6x25 2x8 Week 7-9 6x30 6x30 2x10 Week 1 6x30 6x35 3x10 3x20 Week 2 6x30 6x35 3x10 3x20 Week 3 10x20 10x25 4x10 10x15 Week 4 10x20 10x25 4x10 10x15 Week 5 15x20 15x25 4x12 15x15 Week 6 20x20 20x25 5x12 20x15 Week 7-9 20x20 20x25 5x12 20x15 SCHEDULE III. resting 30 resting 1 minute seconds between between exercises.

Leg Curl 2A. Dips 4B. Push-Ups 4A. Upright Row 3A. Squat 2B. Bench Press 1B. Major Armstrong developed this workout to prepare him to set a new world record in number of pull-ups completed in a single exercise session. overload and regularity. The program provides the necessities for any successful physical improvement regime. Fly 2A. Military Press 2B. Calf Raise UPPER BODY 1A. 32 . Pull-Ups ABDOMINAL Sit-Ups Side Sit-Ups Hand to Toe Crunches Side Crunches Flutter Kicks Leg Raises Cutting Edges Reverse Crunches Rocking Chair 4x25 2x12 2x12 2x12 3x15 3x10 3x12 3x15 3x10 3x10 3x10 4x30 3x12 3x12 3x15 3x18 3x12 2x15 3x25 3x12 3x12 3x12 4x30 3x15 3x15 3x15 3x20 3x15 3x20 3x30 4x15 4x15 4x15 WEEKS 1-3 1x15 1x15 1x15 1x15 1x15 1x15 1x15 1x15 1x15 1x15 1x15 1x15 1x15 1x12 10 10 10 10 10 10 10 10 10 10 WEEKS 4-6 3x12 3x12 3x12 3x12 3x12 3x12 2x12 2x12 2x12 2x12 2x12 2x20 2x12 2x10 30 30 30 30 30 30 30 30 30 30 WEEKS7-12 3x15 3x15 3x15 3x15 3x15 3x15 3x12 3x12 3x12 3x12 3x12 3x25 3x15 2x15 2x35 2x35 2x35 2x35 2x35 2x35 2x35 2x35 2x35 2x35 The Armstrong Pull-up Program This program was developed by Major Charles Lewis Armstrong. Lunge 3A. Leg Extension 1B. Curl 3B. Deadlift 3B.Stomach Flutter Kicks Hanging Knee-Ups (L/R) Hanging Knee-Ups (straight) Eight Count Body Builders Trunk Rotations Wave-Offs Lunges Half-Deep Knee Bends Standard Pull-Ups Wide Grip Pull-Ups Side-to-Side Pull-Ups TOTAL BODY WORKOUT EXERCISE LOWER BODY 1A. namely variety.

and the next set has three. Further it is necessary to use consecutive days (not to skip days) when on the pull-up routine. Since it takes most of us at least four weeks to reach our goals. Do not concern yourself with numbers. Having completed all of the push-ups. You missed the set) Do one more set at maximum effort. A training set has a specified number of repetitions. I would then move into the head and start my morning toilet. This means that most. You do training sets until you fail to do a perfect training set. This is very important!! The push-up is one of the best exercises for strengthening the entire set of muscles making up the shoulder girdle. but for now do what you need to in order to complete the most repetitions for your PFT.Users have achieved remarkable results in only 6-8 weeks. After shaving I would return to the bedroom and complete the third and final set. Rest 10 seconds for each repetition in the previous set. but require some experimentation to determine for the individual participating in the program. you will probably find that you have inadvertently established a morning routine that is easy enough to keep as a lifetime habit. perform 3 maximum effort sets of normal push-ups. I was awake and ready for a relaxing shower. your last set was four then five. You can also try to doing weighted pull-ups or a pull-up assist machine for this day. Rest 60 seconds between each set. Finally. your next set should be six but you only do four repetitions. Major Armstrong described this morning routine in the following manner: After rising. as long as they are consistent with the program. Mix up your training between underhand and overhand until you can do twenty both ways. It is important to cease the pull-ups for two days. The overhand method is the preferred method. Training Regimen The following represents the heart of the training program. Make sure that each set is a maximum effort set. Daily performance of the exercises listed in the following paragraphs holds the true key to reaching and maintaining the 20-repetition level. I recommend that you do not attempt the pull-ups until two to three hours after the push-up routine is completed. if not all. The program is conveniently divided into five training days. increase by one repetition next week. Day 2 Pyramid day. Rest 90 seconds between each set. The program depends upon quality exercises – number of repetitions are secondary. I would return after a few minutes and do my second maximum effort set after which. have been able to achieve the performance level they desired. Saturday and Sunday. This may change from week to week. a set of 20 repetitions. I recommend that you use the push-up routine every day during this period so that you feel more comfortable during your initial adjustment to this regime of exercises. Rest 60 seconds between each set. When you are doing these exercises. I have noted that the push-up routine helps to alleviate any soreness during the first couple of weeks. If not you will at least appreciate the morning shower a little more. It cannot be overemphasized that this program depends upon regularity. This training program was specifically designed to improve performance in the overhand pull-up (palms facing away). I would go back into the head and shave. The only person you can fool with less than your best is yourself. you should concentrate on perfect execution of each repetition. Finally do three training sets with a wide overhand grip (palms facing away) resting 60 seconds between each set. This routine should be followed during the entire training period. You will find that you increase the numbers in the last two sets before you see much improvement in the first three. This is easily translated into a Monday to Friday training schedule. I would drop to the deck and do my first set of push-ups. Day 1 Five maximum effort sets. the next set has two. Continue in this fashion until you miss a set (e. If you can do more than nine training sets.g. This day can wind up being the longest training day as you continue with the program because you will find it easy to do lots of training sets. Day 3 Do three training sets (training sets are defined later) with a normal grip (palms away or toward you. The Morning Routine Each morning. Slide your hands together and palms toward you so your little fingers are 0-4 inches apart and complete three more training sets resting 60 seconds between each set. Day 5 Repeat the day that you found to be the hardest in the previous four days. Day 4 Do the maximum number of training sets that you can accomplish. Start the pyramid with one repetition. it is obviously more important to do the pull-ups than the push-ups. That means that one individual may have seven 33 . hands slightly wider than shoulder width). Training Sets Training sets are easy to define.

30 Air squats 3. They started the program able to do only twelve to fifteen repetitions. however. If you successfully complete day 3. There is always tomorrow. When you schedule yourself to do the day‘s routine using three repetitions in your training set. It is highly recommended that you follow this program using overhand grip as most of the obstacles that you will have to get over at OCS require an overhand grip. 30 Push-ups 2. Day 3 calls for you to do nine training sets. 10 Burpees 10. The key to determining the proper number of repetitions in a training set comes on day 3. then your training set would probably only be 1-3 repetitions. Modifications Ladies will find that this program adapts well to the flexed arm hang. you will improve. If you do less than nine sets. then you know your training set should be that higher number. If you complete at least 9 training sets. 10 Cherry pickers (4-count) 34 . 30 Crunches 4. This is a normal physiological reaction called "tear down. The best gauge for the number of repetitions in a training set comes on day 4. If you miss. 30 Mountain climbers 8. You may notice a drop in your maximum effort set. you will reach this goal. if you stay with the program. Adjust your training set so that you can complete this routine properly. 10 Burpees 5. do not change it to two when the exercises get hard. Chin-ups may be substituted for those who prefer this technique. However. day 3 must still be completed exactly as described with 6 sets done with the overhand grip. try increasing the number of repetitions in your training set by one when you do day 4. Disclaimer: It is very important to note that none of these physical training programs should be started by anyone until you have consulted a licensed physician and you are told you are medically qualified to begin this specific type of physical training The Table Wee k 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 1 1 11 12 12 13 14 14 15 16 16 17 18 18 19 20 20 21 22 22 23 24 24 25 26 0 0 Set 1 6 7 8 8 9 Set 2 5 6 6 7 7 7 8 8 8 9 9 9 10 10 10 11 11 11 12 12 12 13 13 13 14 14 14 15 15 15 Set 3 5 5 5 5 6 6 6 7 7 7 8 8 8 9 9 9 10 10 10 11 11 11 12 12 12 13 13 13 14 14 Set 4 4 4 5 5 5 6 6 6 7 7 7 8 8 8 9 9 9 10 10 10 11 11 11 12 12 12 13 13 13 14 Set 5 3 4 4 5 5 5 6 6 6 7 7 7 8 8 8 9 9 9 10 10 10 11 11 11 12 12 12 13 13 13 Total 2 2 2 3 3 3 3 38 40 42 44 46 48 50 52 54 56 58 60 62 64 66 68 70 72 74 76 78 80 82 3 6 8 0 2 4 6 The MARSOC Short Card 1. it will take longer than four weeks to reach 20 repetitions. 10 Windmills 6. It is important that you do not change the repetitions in a training set in midstream. Most of my midshipmen were able to reach the 20-repetition level in a short period of time. you miss. 30 Flutter kicks 9. Training sets are simply translated into hang times. Remember. If you are not at this level. Final Thoughts This program will work for anyone who makes a sincere effort.repetitions in his training set. stick with the number you used for day 3. If you only do 12 repetitions on a max effort set. 30 Push-ups 7. You must perform 9 training sets that day. it is much more important that you complete all nine sets than doing an extra rep and only completing 6 or 7 sets." As you continue. but another could have more or less.

30 Star jumpers (or jumping jacks) 13. 30 Push-ups 12. 10 Chain breakers 16.11. 10 Trunk twists 21. 30 Lunges 18. 30 Back Extensions ("supermans") 14. 10 Burpees 20. 3 Max sets of dead-hang pull-ups or flexed-arm hangs RECON LONG CARD * Side Straddle Hops 30-4 * Half Jacks 30-4 * Trunk Rotations 10-4 * Wind Mills 10-4 * Push Ups 50-2 * Chest Press Flings 15-4 * Dive Bombers 20-2 * Boat House Boogie 15-4 * Wind Mills 10-4 * Tricep Push Ups 25-2 * Up Back and Over 10-4 * Cherry Pickers 15-4 * Push Ups 50-2 * Bend Fore Aft 10-4 * Sit Ups 200-2 * Trunk Rotations 10-4 * Push Ups 50-2 * Leg Lifts 30-2 * Half Sit Ups 50-2 * Sun Gods 10-4 * Quad Stretch 1 min * 8 Count B Builders 50 * V-Ups 20-2 * Lunges 20-4 * Trunk Rotations 10-4 * Flutter Kicks 300-4 * Hello Dollies 100-4 * Bend Fore Aft 10-4 * Push Ups 50-2 * Press Chest Flings 15-4 * UDT Flutter Kicks 50-2 * Crunches 50-2 * Inboard/Outboard 10-4 * Up Back and Over 10-4 * Trunk Rotations 10-4 * Neck Rotations 10-4 * Tricep Push Ups 25-2 * Boat House Boogie 15-4 * Dive Bombers 15-2 * Steam Engines 30-4 * Boot Slappers 20-4 * Stand HString Stretch 1 min * Squats 30-4 35 . 10 Burpees 15. 30 Hello dollies 19. 30 Push-ups 17.

* Calf Raisers 2 min * Calf Stretch 1 min * Star Jumpers 20-2 * 12 Count B-builders 25 * 3 Mile Run FORCE RECON LONG CARD * Side Straddle Hops 30-4 * Half Jacks 30-4 * Trunk Rotations 10-4 * Wind Mills 10-4 * Push Ups 50-2 * Chest Press Flings 15-4 * Dive Bombers 20-2 * Boat House Boogie 15-4 * Wind Mills 10-4 * Tricep Push Ups 25-2 * Up Back and Over 10-4 * Cherry Pickers 15-4 * Push Ups 50-2 * Bend Fore Aft 10-4 * Sit Ups 200-2 * Trunk Rotations 10-4 * Push Ups 50-2 * Leg Lifts 30-2 * Half Sit Ups 50-2 * Sun Gods 10-4 * Quad Stretch 1 min * 8 Count B Builders 50 * V-Ups 20-2 * Lunges 20-4 * Trunk Rotations 10-4 * Flutter Kicks 300-4 * Hello Dollies 100-4 * Bend Fore Aft 10-4 * Push Ups 50-2 * Press Chest Flings 15-4 * UDT Flutter Kicks 50-2 * Crunches 50-2 * Inboard/Outboard 10-4 * Up Back and Over 10-4 * Trunk Rotations 10-4 * Neck Rotations 10-4 * Tricep Push Ups 25-2 * Boat House Boogie 15-4 * Dive Bombers 15-2 * Steam Engines 30-4 * Boot Slappers 20-4 * Stand HString Stretch 1 min * Squats 30-4 * Calf Raisers 2 min * Calf Stretch 1 min * Star Jumpers 20-2 * 12 Count B-builders 25 * 3 Mile Run ----------------------------36 .

Wide Fly Push-Ups 6. Count like this: 1. Back Flys PLOYMETRICS RepxWt RepxWt 1. 2. 2. 3. Lawnmowers 11. Wide Front Pull-Ups 3. Decline Push-Ups 8.. P90X CHEST & BACK Repeat twice EXERCISE 1. 3. Jump Squat (30 sec) 37 . 3. Standard Push-Ups 2. 3. 4. 1—1. 2. 3—1. Military Push-Ups 4. Do what you can of each exercise—but do each exercise. Heavy Pants 9. Reverse Grip Chin-Ups 5. 2—1.FORCE RECON SHORT CARD * Side Straddle Hops 30-4 * Push Ups 20-4 * Chest Press Flings 10-4 * Squats 30-4 * Cherry Pickers 10-4 * Lunges 30-4 * Push Ups 20-4 * Chest Press Flings 10-4 * Flutter Kicks 100-4 * Hello Dollies 25-4 * Half Jacks 30-4 * Star Jumpers 20-2 * 12 Count B-builders 20 * UDT Flutter Kicks 20-4 * Leg Lifts 20-2 * Hello Dollies 25-4 * Dirty Dogs 15-4 * Squats 30-4 * Push Ups 20-4 * Chest Press Flings 10-4 * Mountain Climbers 20-4 Instructions 10-second rest between exercises.. Dive Bomber Push-Ups 12. Closed Grip Overhand Pull-Ups 7. Move to the Long Card only after you can complete the Short Card. 2. Diamond Push-Ups 10.

Jump Shot (30 sec/30 sec) 23. Squat Jack (30 sec) 16. Jump Knee Tuck (30 sec) 10. In and Out Biceps Curls 3. Swing Kick (30 sec) Repeat Previous Sequence 5. Two-Arm Tricep Kickbacks 4. Gap Jump (30 sec) 15. Alternating Shoulder Presses 2. Two-Angle Shoulder Flys 11. Monster Truck Tire (30 sec) 20. Crouching Cohen Curls 12. Military March (60 sec) Repeat Previous Sequence 17. Double Airborne Heisman (30 sec) 8.2. Hot Foot (30 sec/30 sec) Repeat Previous Sequence Bonus Round 21. Football Hero (30 sec) SHOULDERS & ARMS Repeat twice. exercises 12-15 are the bonus round EXERCISE 1. Lateral Leapfrog Squat (30 sec) 19. Twist Combo (60 sec) Repeat Previous Sequence 13. Lying-Down Tricep Extensions RepxWt RepxWt 38 . Full Supination Concentration Curls 6. Upright Rows 8. Static Arm Curls 9. Pitch and Catch (30 sec/30 sec) 22. Circle Run (30 sec/30 sec) Repeat Previous Sequence 9. Mary Katherine Lunge (30 sec) 11. Airborne Heisman (30 sec) 4. Squat Reach Jump (30 sec) 6. Run-Stance Squat Switch Pick-Up (30 sec) 7. Run Squat 180 Jump Switch (30 sec) 18. Deep Swimmer Presses 5. Leapfrog Squat (30 sec) 12. Rock Star Hop (15 sec/15 sec) 14. Run-Stance Squat (30 sec) 3. Chair Dips 7. Flip-Grip Twist Tricep Kickbacks 10.

Twisting Triangle 8. Deep Torso Twist Hold 31. Prayer Twist from Runner's Pose to Side Arm Balance 11. Chair to Twisting Chair 9. Royal Dancer 15. Warrior Three to Standing Splits 12. Crescent Pose 3. Half Moon to Twisting Half Moon Balance and Postures 13. Congdon Curls 15. Boat 27. Side Twist 33. Side Tri-Raises YOGA Moving Asanias 1. Touch the Sky 26. Seated Spinal Stretch 18. Crane 17. Touch the Sky 32. Bridge or Wheel 21. One-Legged Hamstring Stretch into Two-Legged Hamstring Stretch 25. Standing Leg Extension Floor Work 16. Warrior Two 5. Plough into Shoulder Stand with Leg Variations into Plough 22. Warrior One 4. Table 23. Runner's Pose 2. Reverse Warrior 6. Tree 14. Triangle Pose 7.13. Happy Baby 39 . TorsoTwist Hold 30. Glute Stretch 34. Cat Stretch 19. Cobbler Pose Yoga Belly 24. Right-Angle Pose to Extended Right-Angle Pose and Grab 10. Frog 20. Scissor 29. Half-Boat 28. In and Out Straight Arm Shouder Flys 14.

Closed Grip Overhead Pull-Ups 22. Alternating Side Lunge 9. Dead Lift Squat 12. Hook/Uppercut Switch 10.Shavasana 37. Super Skater 5. Fetal Pose 38. Closed Grip Overhead Pull-Ups 10. Groucho Walk 20. Jab/Cross 5. Chair Salutations 17. Reverse Grip Chin-Ups 4. Twist and Pivot with Hook and Unppercut 3. Jab/Cross/Hook/Uppercut Cardio Break 7. Step Back Lunge 8. Balance Lunges 2. Sneaky Lunges 15. Wide Front Pull-ups 19. Meditation Pose LEGS & BACK Perform each pull-up exercise twice 1. 80-20 Siebers Speed Squats KENPO 1. Single Leg Wall Squats 11. Wide Front Pull-Ups 7. Jab/Cross/Hook 6. Jab/Cross/Switch 9. Step Drag/High-Low Punch 8. Reverse Grip Chin-Ups 16. Three-Way Lunges 14. Toe-Roll Iso Lunge 18. Switch Grip Pull-Ups 13. Child's Pose 36. Twist and Pivot 2. Calf Raise Squats 3. Jabs 4. Knee Kick 40 . Calf Raises 21.35. Wall Squat 6.

Dreya Forearm Stretch 9. Hook/Uppercut/Low Side Kick 26.11. Front Shuffle with High Block/Low Punch 23. Shoulder-Triceps Combo Stretch 11. Back Kick 14. Side Twist 20. Three-Direction Kick 15. Vertical Punches Cardio Break STRETCHING 1. Downward Block 21. Camel 41 . Wrist-Forearm Flex Stretch 8. Outward Block 20. Step/Drag/Claw/Low Punch Cardio Break 17. Knee/Back Kick 24. Elbow Series 27. Star Block Cardio Break 22. Front and Back Knuckles/Ball Kick/Back Kick 25. Ballistic Stretches 12. Cat Stretch 17. Side Kick 13. Head Roll 5. Back up the Car 4. Topas Shoulder Stretch 7. Sun Salutations 2. Standing Side Stretch 13. Roller 14. Expand/Contract Back-Chest-Shoulder-Stretch 6. Arm Circles 10. Plough 15. Glute Stretch 18. High Block 18. Wide-Feet Forward Stretch 19. Inward Block 19. Ball Kick Cardio Break 12. Side Lunge with High Swoard/Low Hammer 16. Seated Spinal Stretch 16. Neck Stretch 3.

Halfback 23. Towel Hoppers 17. Superman Banana 15. Child's Pose with Right and Left Side Stretch CORE 1. Back Hero 23. Lunge and Reach 9. Bow to Boat 7. Low Lateral Skaters 8. Squat Run 5. Prison Cell Push-Ups 10. Banana Roll 3. Spinx Push-Up 6. Side Hip Raise 11. Plank to Chaturanga Run 13. Leaning Cresent Lunges 4. Dreya Roll Bonus Round 21.21. Kenpo Quad Stretch 24. Bow 25. SHOULDERS & TRCEPS 42 . Steam Engine 20. Frog 27. Lunge Kickback Curl Press 16. Plank to Chaturanga Iso 22. Seated Two-Leg Hamstring Stretch 29.Toe-Flexor 32. Walking Push-Up 14. Reach High & Under Push-Ups 19. Seated Single-Leg Hamstring Stretch 28. Split-Leg Hamstring Stretch 31. Squat X-Press 12. Downward Dog with Calf Stretch 33. Downward Dog with Ankle Stretch 34. Low Squat 26. Cat Stretch 22. Stacked Foot/Staggered Hands Push-Up 2. Table Dip Leg Raise CHEST. Ballistic Stretch 18. Ballistic Hamstring Stretch 30.

Standing Bicep Curl 8. Pour Fly 15. Static Arm Curl 13. Dumbbell Cross-Body Blows BACK & BICEPS 1. Clap orPlyo Push-Up 20. One-Arm Balance Push-Up 23. Crouching Cohen Curl 16. Reverse Grip Bent-Over Row 11. Two-Twitch Speed Push-Up 11. Open-Arm Curl 12. Weighted Circle 18. One-Arm Cross-Body Curl 5. X-Press 12. Wide Front Pull-Ups 2. Congdon Locomotive 15. Side Tri-Rise 7. Slow-Motion 3in-1 Push-Up 2. Lawnmower 3. Pike Press 6. one-Arm Concentration Curl 9. Plange Push-Up 5. In & Out Shoulder Fly 3. Lying Triceps Extension 13. Side-to-Side Push-Up 14. One-Arm Corkscrew 43 . Slow-Mo Throw 21. Floor Fly 8. Throw the Bomb 19. Towel Pull-Up 14. Fly-Now-Press 24.1. Side-Leaning Triceps Extension 16. Chair Dip 4. Scarecrow 9. Overhead Triceps Extension 10. Twenty-One 4. Corn Cob Pull-Up 10. Elbows-Out Lawnmower 7. Switch Grip Pull-Up 6. One-Arm Push-Up 17. Front-to-Back Triceps Extension 22.

Dreya Roll 19. Reverse Warrior Kenpo 6. Seat Bicycle 3. Warrior Two 5.17. Jump Shot 14. Max Rep Pull-Up 22. Hook/Uppercut/Side Kick 8. Vinyasas 2. Warrior One 4. Front & Back Knuckles/Ball Kick/Back Kick 9. Wacky Jacks Repeat Previous Sequence 16. Hip Rock-n-Raise 44 . Squat Run 20. Crossed Leg/Wide Leg Sit-Up 5. Ball Kick 7. Steam Engine 18. Jab/Cross/Hook/Uppercut 10. Superman 23. Fifer Scissor 6. Tire 15. Superman/Banana AB RIPPER X 1. In & Out 2. Runner's Pose 3. Airborne Heisman 12. Curl-Up/Hammer Down 20. Seated Bent-Over Back Fly 19. Strip Set Curl AEROBIC Yoga 1. Three-Direcdtion Kick 11. Hammer Curl 21. In-Out Hammer Curls 24. Squat X-Press 17. Swing Kick 13. Seated Crunchy Frog 4. Chin-Up 18.

Pumper Curls 15. Mason Twist UPPER PLUS 1. Dead Leg Switch Pull-Up 3. Hammer Kick 6. Chuck Ups Position 1 Position 2 Position 3 7. Combat Push-Ups TOTAL BODY PLUS 1. 2-Direction Cicle Flies 4.7. 7-Point Pull-Ups 13. Lunge Press Bella Twist 9. Lunge Curls 5. Shoulder Everything 19. Step Kick Back Chair Position 5. Warrior Swim 14. O Crunch Push-Ups 2. Pull-Up Crunch 3. Pulse-Up 8. Spiderman Push-Ups 12. 1-Legged Bridge Dips 11. Fly Blaster 9. Bicep Everything 20. Dead Lift Curl Press 4. "L" Chin-Ups 8. Leg Climb 11. Balance Curls 45 . Side Hammer Kick 16. Double Double Dip'll Do Ya 2. Iso Climber Push-Ups 17. Clink on Run 8. Roll-Up/V-Up Combo 9. Lean Back Curls 10. Frog Push-Ups 7. Clean to Negative 18. Oblique V-Up 10. Sumo Chair 6.

Spiderman Jumps Bonus 1. 1/2 Dervish 17. Lunge Squat Lunge 13. Down Dog Crunch 12. Mr. Hanging Pelvic Tilt 18. Haning Up & Overs 6.10. Scissor Climbers 9. Moon 14. Banana Cannonball 5. Hanging Knee Kicks 10. Weighted Warrior 18. Plank Sphinx with Plange 16. Cherry Bomb SPLIT ROUTINE V1 LEGS Squat Straight-Leg Deadlift Leg Extension Leg Curl Calf Raise CHEST AND TRICEPS Bench Press Incline Bench Press Dumbbell Bench Press Dumbbell Pec Fly Dip 46 BACK AND BICEPS Chin-Up Dumbbell Row Straight Bar Curl Dumbbell Curl . Lara Lunge Crunch 20. Straight Leg X Crunch 19. 3 & 3 16. Tip Toe O-Crunch 3. 1 & 1 19. Banana Mason 13. Hanging Tip Top Knee Raises 2. Plyo Push-Ups ABS/Core Plus 1. 300 Chataranga Run 20. X-Crunch 15. Running Man 11. Hindu Pike Push-Ups 12. Kid Play 15. Mixed Bike 14. Wood Chopper 11. Discuss Throwers 7. Scorpion Plank 4. Warrior Bow 8. Seated Backstroke 17.

35 LEGS Lunge x. ADJ.55 BACK Bent Over Row x. TRIAL WT.30 TRICEPS Triceps Extension x.60 Bent-Arm Fly x. TRNG WT.45 SHOULDERS Standing Press x. 47 .Lunge SPLIT ROUTINE V2 LEGS Squat Straight-Leg Deadlift Leg Extension Leg Curl Lunge Calf Raise Triceps Extension CHEST AND TRICEPS Bench Press Dumbbell Fly Military Press Dip Triceps Extension BACK AND BICEPS Chin-Up Row Barbell Curl Dumbbell Curl WEIGHT TRAINING CYCLING V1 PHASE OBJECTIVE Phase I Endurance/Hypertrophy Phase II Strength Phase III Power/Sports Phase IV Competition/Maintenance WEIGHT TRAINING CYCLING V2 WEEK SETS REPS 1-3 3 15 4-6 4 10 7-8 4 8 9 5 5 10 Rest SETS 3 3 3 3 REPS 12 6 3 10 INTENSITY 65% 80% 85% 70% RESISTANCE 65% 70% 75% 80%-85% MODIFICATIONS WEIGHT TRAINING CALCULATION TABLE EXERCISE BWT COEFF. CHEST Bench Press x.35 BICEPS Biceps Curl x.30 ABDOMINAL WEIGHT ADJUSTMENT TABLE Goal Reps Reps Completed with Trial Weight REPS COMP.10 Squat x1.

Thighs. Bench Press 2.14-15 12-13 10-11 8-9 6-7 4-5 2-3 >18 +10 +15 +15 +20 +25 +30 +35 16-17 +5 +10 +15 +15 +20 +25 +30 14-15 +5 +10 +15 +15 +20 +25 12-13 -5 +5 +10 +15 +15 +20 10-11 -10 -5 +5 +10 +15 +15 8-9 -15 -10 -5 +5 +10 +15 6-7 -15 -15 -10 -5 +5 +10 4-5 -20 -15 -15 -10 -5 +5 2-3 -25 -20 -15 -15 -10 -5 - TRAINING WEIGHT DETERMINATION TABLE Goal Repetitions 1RM Value 10 25 50 80 100 150 200 12-15 6 15 30 48 60 90 120 10-12 7 18 35 56 70 105 140 8-9 8 19 38 60 75 113 150 6-7 8 20 40 64 80 120 160 4-5 9 22 43 68 85 128 170 2-3 9 23 45 72 90 135 180 BEGINNING WORKOUT 1. Sit-Ups 2. Abs Legs. Calves 1. Arms. Calf Raises 9. Squat 2. Bench Press 2. Barbell Curl 5. Leg Raises 3. Barbell Curl Arms/Triceps 1.French Press 6. French Press 48 . Abs Shoulders 1. Wrist Curl Tuesday/Friday . Military Press Back 1. Military Press 4.Legs. Flyes Abs 1. Sit-Ups 10. Leg Extension 3. Squats 7. Leg Curl 4. Leg Curl 8. Chin-Ups Arms/Biceps 1. Calf Raises Chest 1. Wrist Curl INTERMEDIATE Monday/Thursday . Wide Grip Chin-Up 3.Shoulders. Chest. Back.

Dead Lifts 11.Back Chest Shoulders Wrist Back 1. Preacher Curl 3. Upright Rows 9. Sitting Calf Raises Waist 1. Chin-Ups 2.Leg Raises 3. Inclined Bench Press 3. Crunches Cooldown Stretch Biceps 1. Calves. Incline Dumbbell 2.2.Legs. Concentration Curl 10 min 1 min 2x8/12 2x8/12 2x8/12 1x15/30 - 20 min 2 min 2 min 1x8/12 1x8/12 1x10/15 1x10/15 1x8/12 1x8/12 1x15/30 2 min - 30 min 3 min 2 min 2x8/12 2x8/12 2x10/15 2x10/15 2x8/12 2x8/12 2x15/30 2 min 1 min 45 min 4 min 3 min 3x8/12 3x8/12 2x10/15 2x10/15 3x8/12 3x8/12 2x10/15 3x15/30 3 min 2 min 60 min 5 min 3 min 3x8/12 2x8/12 3x8/12 2x8/12 3x10/15 3x10/15 3x8/12 2x8/12 3x8/12 2x10/15 3x15/30 4 min 3 min 90 min 6 min 4 min 5x8/12 4x8/12 5x8/12 4x8/12 4x10/15 4x10/15 5x8/12 3x8/12 5x8/12 4x10/15 5x15/30 6 min 4 min WEIGHTLESS WORKOUTS EXERCISE 10 min 20 min 30 min 49 45 min 60 min 90 min . Lateral Raises 3. Barbell Row 4. Rowing Chest 1. Leg Extension 3. Bench Press 2. Triceps Extension 3. Pull Downs 2. Squat 2. Rowing 2. Triceps extension With Dumbbells WEIGHT WORKOUTS EXERCISE Warm-up Stretch 1. Curls 7. Lateral Raises 2. Bent Over Lateral Wrist 1. Dumbbell Curl 3. Squats 10. Leg Curl 4. Triceps Extension 6. Military Press 8. Inclined Bench Press 3. Waist Legs 1. Triceps Extension ACCELERATED Monday/Thursday . Bench Press 2. Wrist Curl Tuesday/Friday . Pull Downs 5. Wrist Curls Wednesday/Saturday . Military Press 2. Dumbbell Curl 2. Calf Raises 2. Lunges Calves 1. Flyes 4. Twists Wrist 1. Triceps/Biceps Triceps 1. Sit-Ups 2. Pull Overs Shoulders 1.Arms.

Sit on the floor with your palms on either side. Now extend your legs skyward with your toes pointed. 1. Shoulder Stand .Standing with your legs straight and your feet hip-width apart. In one motion. Crunches 2. landing in a seating position with legs straight again. Increase the arch in your middle back by using your hands to press into the floor. 5.Lie flat with your legs straight. Keep your legs and hips in line as you twist and your torso and gaze upward. Bend to the left so that your outstretched arms windmill until your right hand points toward the ceiling and your left to the floor. the ―downward dog‖. now arch your back. between your arms. 2. Now Lift your hips into an upside-down V position. Lunges 10. Twisting Reaches 1 min 2x10/15 2x8/12 2x10/15 1x15/30 - 2 min 2 min 1x10/15 1x8/12 1x10/15 1x8/12 1x8/12 1x10/15 1x15/30 2 min - 3 min 2 min 3x10/15 3x8/12 2x10/15 2x8/12 2x8/12 2x10/15 2x15/30 2 min 1 min 4 min 3 min 3x10/15 2x10/15 3x8/12 3x10/15 2x8/12 3x8/12 3x10/15 3x10/15 3x15/30 3 min 2 min 5 min 3 min 3x10/15 2x10/15 2x10/15 3x8/12 4x10/15 3x8/12 3x8/12 3x10/15 3x10/15 3x10/15 3x15/30 4 min 3 min 6 min 4 min 5x10/15 4x10/15 2x10/15 5x8/12 5x10/15 5x8/12 5x8/12 3x10/15 5x10/15 3x10/15 5x15/30 6 min 4 min YOGA .Spread your feet about a yard apart. rolling your head so that your crown is resting on the floor. Keeping your legs together. landing in a straight-legged. Leg Lifts 9. Decline Push-Ups 3. 3.Sit with your left leg straight and with your right leg bent. V-Ups 7. Bend your legs and hop them forward. Squats 9. your arms at your sides and your palms facing down. 50 . Rows 5. push-up position. Crunches Cooldown Stretch AB WORKOUT EXERCISE 1. Oblique Twists 8. 4. lift your hips and bring your palms to the small of your back. Upright Rows 8. Leg Extensions 3. Incline Push-Ups 4. Curls 7. Oblique Crunches 4. Arm And Leg Reaches 10. Lift your legs and push down with your palms so that only your hands touch the floor. Reverse Crunches 5. bent arm. Triangle .Hold each position for five breaths. Seated Side Bends 6. bend your legs into your torso and swing them underneath and then behind you. Repeat the pose to the opposite side. Push-Ups 2. your right arm should extend behind you. Dips 6. Repeat to the opposite side. Bent-Leg Twist . Forward Bend . do the push-up between positions Push-Up Leg Thrust . Modified Fish Pose . bend at the waist and try to hook the index and middle fingers of each hand around each big toe while letting your head dangle. Rotate clockwise from the waist and wedge your bent left arm against the outside of your right thigh. Make sure your neck isn‘t strained. Heel Raises 11. Take the sting out of your hamstrings by drawing your quadriceps toward your pelvis and relax your shoulder blade so that the stretch is focused in your legs and midsection. palm on the floor.Lie on your back.Warm-up Stretch 1.

Half Jumping Jacks 3. Helen Kellers 10. Push-Ups 30 19. Side Flex (each side) - INTERMEDIATE 60 25 20 50 30 200 100 100 30 50 50 30 - ADVANCED 100 25 20 50 20 35 200 100 100 35 50 50 20 35 10 10 10 CHALLENGE 40 20 60 15 20 20 30 30 20 51 . Leg Levers 18. Sitting Knee Benders 11. Hello Dollies 25 16. Mountain Climbers 30 6. Stomach Flutter Kicks 50 13.HAND-TO-HAND Jab-Left/Right Cross-Left/Right Hook-Left/Right Upper-Cut-Left/Right Front Snap Kick-Left/Right Front Thrust Kick-Left/Right Front Jump Kick-Left/Right SideKick-Left/Right Round Kick-Left/Right Elbow Strike-Horizontal/Jab/Vertical/Smash Hammer Strike-Outside/Inside Knee Strike Punching-Jab/Reverse-Snap Kicks-Front Snap/Rear Thrust/Donkey Rear & Forward Defense-Outside/Inside/Leg D1-Horizontal Elbow Strike/Jab/Hammer Strike D2-Punching Techniques D3-Snap Kick/Thrust Kick D4-Donkey Kick/Rear Thrust Kick/ Front Snap Kick CALISTHENICS/PHYSICAL TRAINING EXERCISE BEGINNING 1. Press Press Fling 9. Back Flutter Kicks 120 12. Push-Ups 30 15. Back Flex 21. Leg Thrusts 25 17. 8 Count Body Builders 20 4. Jumping Jacks 40 2. Wind Mills 20 5. Trunk Side Stretchers 7. Leg Flex 20. Sitting Flutter Kicks 50 14. Push-Ups 30 8.

4 4 4 4 4 2 2 4 2 2 4 2 2 4 4 2 2 2 4 2 4 2 52 5 10 10 10 10 8 10 8 10 2 4 10 3 10 10 5 3 6 10 10 10 15 5 10 10 10 10 10 10 10 10 2 8 10 3 12 12 8 3 8 10 10 10 15 5 10 10 10 10 12 10 12 10 2 12 10 3 15 15 10 3 10 10 15 10 20 . Dips 38. Groin Stretch 35. Standing Squats 30. Inverted Push-Ups 31. Hi Jill Triceps Push-Ups Up. Pulay 34. Push-Ups 27. Neck Rotations 32. Push-Ups 24. Lunges 39. Crunches 28. Back & Over Push-Ups 30 120-25-25 30 30-30-30 10-10-10 10-10-10 50 25 25 30 120-25-25 30 30-30-30 15-15-15 15-15-15 50 50 25 35 20 120-50-50 35 35-35-35 20-20-20 15-15-15 50 75 20 15 20 20 35 20 20 20 15-15 10-10 - (1) Chest & Shoulders (2) Back & Bi's (3) Abdominal (4) Lower Body Ct Bgn Inter. Pull-Ups 37. Fore and Aft 33.22. Outboard Cobra Stretch Dive Bombers Hi Jack. Dive Bombers 36. Sit-Ups 26. Boot Beaters AMPHIBIAN ATHLETICS: Strength Total Body Warm-up Trunk Rotations Trunk Side Stretch Wind Mills Trunk Bending/Fore&Aft Jumping Jacks Standard Lunges Calf Raises Alternating Lunges Total Body Calf Raises (Inboard) Standing Quad Stretch Power Lunges Calf Rases (Outboard) Cherry Pickers/Quad Stretch Rope Climbs Cross Reach Inboard. Up-Back-Over 25. Scissors 23. Trunk Twists 29. Adv.

back & over Triceps Push-Ups "Pyramid Set" Hi Jack. Press. Press. Hi Jill Triceps Push-Ups "Drop Set" Press.Press. Press. Fling Push-Ups "Drop Set" Up. Fling Triceps Push-Ups "Drop Set" Swimmer Stretch Dive bombers "Super Set" Triceps Push-Ups "Super Set" Push-Ups "Super Set" ISO Workout Abs Reverse Crunch In Board Out Board Flutter Kicks Reach Stretch Alternating Leg Lift Oblique Sit-Up Oblique Crunch 53 4 2 2 2 2 2 2 2 2 2 4 4 4 2 4 2 4 2 4 2 4 2 4 2 4 2 4 2 4 2 4 2 2 2 2 2 2 4 2 4 2 2 10 3 (10Ct) 3 3 (5Ct) 3 1 (10Ct) 3 10 8 10 8 3 4 10 8 5 10 5 10 5 10 20 10 15 10 10 10 15 10 10 10 10 30 Ct 5 5 8 15 5 10 3 5 10 10 10 3 (10Ct) 3 3 (10Ct) 3 1 (15Ct) 3 12 10 12 10 8 8 12 10 5 10 5 10 5 10 20 10 15 10 10 10 15 10 10 10 10 30 Ct 5 7 12 20 10 20 3 10 12 12 10 3 (15Ct) 3 3 (15Ct) 3 1 (20Ct) 3 15 12 15 12 10 10 15 12 10 10 10 10 10 10 30 10 20 10 15 10 20 10 15 10 15 30 Ct 10 15 20 20 10 30 3 15 15 15 . Fling One Leg Leaning Rest Lumbar Stretch Alternating Arm & Leg Raises Cat & Camel Stomach Flutter Kick Cycler Stretch Dirty Dogs "Drop Set" Rear Kicks "Drop Set" Leaning Rest Squats Standard Thrust "Pyramid Set" Squat Thrust "Pyramid Set" Standard Thrust "Pyramid Set" One Leg L-Sit Crunch Alternate Leg Lift ISO Workout Chest & Shoulders Push-Ups "Pyramid Set" Up. Hi Jill Dive Bombers "Pyramid Set" Neck Rotation Push-Ups Press. Back & Over Push-Ups "Drop Set" Neck Rotations Triceps Push-Ups Hi Jack.

Cobra Stretch Cross reach Rope Climb Ab Blast Reach Stretch Rear Kicks One Leg Leaning Rest Stomach Flutter Kicks Lumbar Stretch Leaning Rest Squats Jumping Jacks Squat Thrusts Jumping Jacks Squat Thrusts ISO Workout Lower Body Jumping Jacks Standard Squats Jumping Jacks Standard Squats Standing Quad Stretch Standard Lunges Calf Raises "Straight" Alternating Lunges Calf Raises "Outboard" Power Lunges Calf Raises "Inboard" Kneeling Quad Stretch Rear Kicks One Leg Leaning Rest Stomach Flutter Kicks Lumbar Stretch Leaning Rest Squats Jumping Jacks Squat Thrusts Jumping Jacks Squat Thrusts ISO Workout Back and Biceps Pull-Ups Trunk Side Stretch Cross Grip Pull-Ups Windmills Chin-Ups Trunk Rotations Pull-Ups Rear Deltoid Stretch 54 2 4 4 6 2 4 2 2 2 2 4 4 4 4 4 4 4 4 2 2 2 4 2 4 2 2 4 2 2 2 2 4 4 4 4 2 4 2 4 2 4 2 2 3 10 10 5 3 10 3 20 3 10 10 10 10 8 10 10 10 10 2 10 15 10 15 10 15 3 10 3 20 3 10 10 10 10 8 10 10 10 10 10 5 8 3 3 12 12 10 3 12 5 30 3 12 10 10 10 8 10 12 10 12 2 12 15 12 15 10 15 3 12 5 30 3 12 10 10 10 8 10 10 10 10 10 5 8 3 3 15 15 15 3 15 5 30 3 15 10 12 10 10 10 15 10 15 2 15 15 15 15 15 15 3 15 5 30 3 15 10 12 10 10 15 10 15 10 15 5 12 3 .

Press. Left Hook Power Lunges Jump Rope/Speed Bag Push-Ups Cross Knee Strike Tricep Push-Ups Kneeling Kip-Ups Dive Bombers Cross Knee Strike Push-Ups "Super Set" Tricep Push-Ups "Super Set" Dive Bombers "Super Set" Jump Rope/Speed Bag Leg Lifts to L-Sit Chase the Rabbits Cross Reach Chase the Rabbits Alternating L-Sit Crunch Chase the Rabbits Leg Lifts to L-Sit "Super Set" Cross Reach "Super Set" Alternating L-Sit Crunch "Super Set" Jump Rope/Speed Bag Pull-Ups Front Kicks Close Grips 55 2 2 2 2 2 4 4 4 4 4 4 4 4 4 4 4 4 2 4 2 2 2 4 2 2 2 4 4 4 4 4 4 4 4 4 4 4 2 4 2 8 8 8 8 8 10 10 10 10 6 10 6 10 6 10 6 10 8 10 8 10 10 10 5 5 5 10 10 10 10 10 10 10 8 8 8 10 8 10 8 8 8 8 8 8 10 10 10 10 8 10 8 10 8 10 8 10 8 10 8 10 10 10 5 5 5 10 12 10 12 12 12 12 10 10 10 10 8 10 8 12 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 15 10 15 15 15 15 10 10 12 10 10 10 10 . Fling Jumping Jacks Alternating Lunges Straight Punch/Jab Standard Squats Upper Cuts Squat Thrusts Right Hook.Cross Grip Pull-Ups Stretch/Shake Out Chin-Ups Stretch Pull-Ups Stretch Cross Grip Pull-Ups Stretch Chin-Ups Stamina Workout Trunk Side Stretch Trunk Bending For & Aft Press.

Lumbar Stretch Cobra Stretch Quad Stretch Cycler Stretch Hurdler Stretch OPTIONAL WORKOUTS: Back & Bi's Wide Grip Pull-Ups-1x12 Standard Pull-Ups-1x12 Cross Grip Pull-Ups-1x12 Standard Pull-Ups-3x15 Wide Grip Pull-Ups-1x12 Standard Pull-Ups-1x12 Cross Grip Pull-Ups-1x12 Chin-Ups-3x20 Close Grip Pull-Ups-3x20 Lower Body Squats-2x30 Lunges-2x15 Alternating Lunges-2x15 Rear Kicks-2x20 Squats2x30 Program Design 1 Weekly Goal: 3 Strength Total Body Workouts & 3-4 Cardio Routines Mon: Total Body Workout/Cardio 30 min. Sat: Optional Cardio/Off/Make-Up Day Sun: Off/Make-Up Day 56 . 4 2 4 2 2 2 4 - 10 8 10 6 6 6 10 - 10 8 10 6 6 6 10 - 10 10 10 8 8 8 10 - Chest & Shoulders Standard Push-Ups-3x50 Dips-3x30 Tricep Push-Ups-3x30 Tricep Push-Ups-1x15 Dips-1x20 Standard Push-Ups-1x25 Abdominal Alternating L-Sit Crunch-1x15 Alternating Knee-to-Chest-1x15 Leg Lifts-1x30 Abdominal Curl-Ups-Max Program Design 3 Weekly Goal: 2 Complete ISO Workout Series Mon: ISO Chest & Shoulders/ISO Abs/Cardio 30 min. High Jill Lat. Thu: ISO Chest & Shoulders/ISO Abs Fri: ISO Back & Bi/ISO Lower Back/Cardio 30 min. Knee Strike Combination Left/Right Punch. Tue: Cardio 30 min. Side Kick. Fri: Total Body Workout Sat: Make-Up Day or off Sun: Cardio 30 min. Tue: ISO Back & Bi/ISO Lower Back/Cardio 30 min. Cross Punch Jump Rope/Speed Bag Warm Down High Jack.Side Kicks Chin-Ups Rear Kicks Pull-Ups "Super Set" Close Grip Pull-Ups "Super Set" Chin-Ups "Super Set" Jump Rope/Speed Bag Left/Right Punch Combination Left/Right Punch. Wed: Total Body Workout Thu: Cardio 30 min. Wed: ISO Abs/Cardio 30 min. Kick Combination Knee Strike.

Windmills 6. Leg Levers 7. Flutter Kicks 9. Push-Ups 12. Star Jumps 13. Push-Ups 17. Push-Ups 7. Burpees 10. Push-Ups 3. Push-Ups 2. Burpees 5. 1 Stamina Total Body Workout. Crunches 4. Back Extensions 14. 8 Count Body Builders 2. Mountain Climbers 8.Program Design 2 Weekly Goal: 1 Complete ISO Workout Series. Burpees 15. Sit-Ups 6. Lunges 18. Squat Jumps MARSOC Short Card EXERCISE 1. Air Squats 3. Trunk Twists BEGINNING 18-18 33-33 18-18 4x max 36-32 26-22 32-32 18-18 INTERMEDIATE 20-20 36-36 20-20 4x max 40-36 28-24 24-24 20-20 ADVANCED 22-22 40-40 22-22 4x max 44-40 30-26 36-36 22-22 BASIC 30 30 30 10 10 30 30 30 10 10 30 30 30 10 10 30 30 30 10 10 TOTAL BODY RE-ENTRY RECOVERY 57 . Thu: Off/Make-Up Day Fri: Stamina Aerobic Workout (30 min. Arm Haulers 8. Chain Breakers 16. Dive Bombers 4. Hello Dollies 19. Cherry Pickers 11. 1 Stamina Aerobic Workout. Pull-Ups 5. 12 Strength Total Body Workout.) Sat: Strength Total Body Workout Sun: Cardio 30 min. MILITARY WORKOUT EXERCISE 1. Burpees 20. 2-3 Cardio Routines Mon: ISO Chest & Shoulders/ISO Abs/Cardio 30 min Tue: ISO Back & Bi's/ISO Lower Back Wed: ISO Abs/Cardio 30min.

21. Pull-Ups

3xMax

Note 1: Repeat 2-3 times. Note 2: Include strength training at least twice per week. BUDS PT EXERCISE PULL-UPS 1. Regular 2. Reverse 3. Wide BAR DIPS PUSH-UPS 1. Regular 2. Triceps 3. Wide-Angle 4. 8 Count Body Builders ABDOMINAL 1. Sit-Ups 2. ½ Sit-Ups 3. Flutter Kicks 4. Scissors 5. Leg Levers 6. Four-Way Crunches 7. Sitting Knee Benders LOWER BODY 1. Squats 2. Lunges 3. Star Jumps MORE WORKOUTS EXERCISE 1. Jumping Jack 2. ½ Jumping Jack 3. Up-Back-Over 4. Crunches 5. Push-Ups(Regular) 6. Flutter Kicks 7. Dirty Dogs 8. Butterfly Stretch 9. ITB Stretch 10. 3-Way Hurdler's Stretch 11. Swimmer's Stretch 12. Push-Ups(Diamonds) 13. Sit-Ups 14. Push-Ups(wide)

BEGINNING 10 10 10 20-20-20 20 20 20 20 50-50-50 25-25-25 200 50 50 25 25 15-15-15 15-15-15 10-10

INTERMEDIATE

ADVANCED

BASIC 50 50 10 80 30 25 2 2 2 2 30 30 30

TOTAL BODY 50 50 10 80 30 25 20 2 2 2 2 30 30 30 58

RE-ENTRY 25 25 5 60 20 15 2 2 2 2 20 20 20

RECOVERY 25 25 5 40 20 2 2 2 2 20 20 15

15. One-Legged Squat 10 16. Supine Back Stretch 1 1 17. Torso Prone Stretch 2 2 18. Prone Superman 10 10 19. Vee-Ups 30 30 20. Donkey Kicks 30 30 21. Hand-to-Knee Squat 10 10 22. Upper-Back Stretch 2 23. Triceps Stretch 2 2 24. Iliopsoas Stretch 2 2 25. Standing Quad Stretch 2 2 26. Standing Toe Pointer 2 2 27. Gastroc/Soleus Stretch 2 2 28. Pull-Ups Max Max 29. Dips Max Max Note 1: Repeat 2-3 times starting at Crunches (#4). Note 2: Include strength training at least twice per week.

1 2 10 30 20 10 2 2 2 2 2 2 Max Max

1 2 10 30 20 5 2 2 2 2 2 2 Max Max

BOXING TRAINING Warm-Up - 5 min Stretching - 10 min Upper Body Prep - 5 min -jab, jab, cross -jab, jab, cross, hook -jab, jab, cross, hook, uppercut Lower Body Prep - 5 min -30 sec strong side shuffle -30 sec weak side shuffle -30 sec jumping jacks Heavy Bag Drill - 20 min 4 min each combination with 1 min jumping jacks -Combination 1 - left jab, left jab, left front kick, right cross -Combination 2 - left jab, left round kick, right cross, left hook -Combination 3 - left jab, left jab, left jab, left side kick, right cross, left hook, right uppercut -Combination 4 - right cross, left jab, left front kick, left round kick, right uppercut Leg Drills - 5 min -front kicks - 5 left, 5 right -side kicks - 5 left, 5 right Abdominal - 5 min Stretching - 5 min USMC WORKOUT SUMMARY Warm-up Card - 2 minutes Stretch Card - 2 minutes Exercise Card - 5 reps for warm-up

WARM-UP CARD Double Time in Place Punch to the Front Punch to the Sky Arm Circles Double Time in Place 59

STRETCHING CARD 1 Triceps Stretch Posterior Shoulder Stretch Shoulder and Neck Stretch

STRETCHING CARD 2 Triceps Stretch Upper Back Stretch Chest Stretch Iliotibial Band Stretch Calf Stretch

Main Fitness Event - 20 minutes minimum Exercise Card - 10-20 reps for each exercise Stretch Card - 5 minutes EXERCISE CARD 1 Pushups Dirty Dogs Crunches Wide Pushups Back Extensions Elbow to Knee Crunches Lunges Side Straddle Hops

Neck Rotations Trunk Rotations Knee and Ankle Rotations

Calf Stretch Hip and Back Stretch Iliotibial Band Stretch Quadriceps Stretch Hamstring Stretch EXERCISE CARD 3 Eight Count Body Builders Side leg Raises Elbow to Knee Crunches Dive Bombers Hip Abduction Side Crunches Prone Flutter Kicks Steam Engines

Hip and Back Stretch Modified Hurdler Stretch Groin Stretch

EXERCISE CARD 2 Pushups Dirty Dogs Crunches Dive Bombers Donkey Kicks Side Crunches Lunges Steam Engines

TRAINING

Exercise I. General Warm-Up II. Flexibility Exercises 1. Calf Stretch 2. Seated Groin Stretch 3. Straddle Groin Stretch 4. Thigh Stretch 5. Side Lunge Stretch 6. Side Quad Flex 7. Single-Arm Side Bend 8. Supermans (Alternating Arms) 9. Back Flexation 10. Back Extension 11. Neck Side to Side 12. Arm Cross 13. Arm Flexation III. Torso-Stabilization Exercises 1. Low Back Press 2. Single-Leg Low Back Raise 3. Balanced Back Extension 4. Supermans (Both Arms) 5. Abdominal Crunches 6. Abdominal Side Crunches

M / W /F f

T/T /S

M / W /F

T/T /S

M/ W/ F

T/ T/ S

M / W /F

T/T /S

M / W /F

T/T /S

M / W /F

T/T /S T/T /S

60

Side Twister Stretcher 3. Medicine Ball Side Throw 7. Flex-T Rotators 7. Trunk Bending Fore and Aft 5. Seated Rotation 3. Split Squat Jumps 5. Joint-Stabilization Exercises 1. Windmill. Flex-T Push-Ups 3.IV. Trunk Side Stretcher 8. Anaerobic Training CALISTHENICS PROGRAM Exercise 1. Kneeling Medicine Ball Throw 11. Double-Leg Tuck Jump 8. Dumbbell Crosses 6. Martial Arts Training VIII. Bent-Over Pulls 10. One-Arm Push-Ups 5. Medicine Ball Overhead Throw 9. Bent-Over Flys V. Butterflies 9. Squat Jump 4. Medicine Ball Push-Up 6. Plyometrics 1. Rocking Chair 9. Four-Count 7. Plyometric Knee Push-Up 2. In-Depth Push-Up 10. Upright Flys 8. Butt-Ups 2. Aerobic Training IX. One-Arm Side-Ups 4. Trunk Twister 6. 90 Second Box Drill 12. Core Exercises VI. Full Jumping Jack 2. Trunk Rotation 4. Lateral Cone Hop VII. Regulation Sit-Up 10. Hand-and -Toe-Sit-Up 61 1 2 3 4 5 6 WEEK 7 8 9 10 11 12 Warm-Up Abs .

Side Flexing. Narrow Push-Ups 41. Sitting Back Bends 25. Regulation Pull-Ups 48. Back Roller 16. Spread Eagle 37. Neck Rotation 44. Reverse Pull-Ups 49. Good Morning Darling 36. Back Flutter Kick 13. One-Legged-Sit-Up 33. Shoulders Secured 21.Sides & Obliques Legs & Groin Arm Chest & Shoulder 11. Pull-Up 47. Shoulders Secured 22. Squat Jump 28. Four-Count 27. Legs Secured 23. Leg Stretcher 29. Legs Flexing. Four-Count 31. One-Legged Push-Up 43. Stomach Flutter Kick 14. Dive Bombers 42. Legs Flexing. Sitting Knee Bend 18. Eight-Count Body Builder 40. Regulation Push-Up 39. Sitting Flutter Kick 15. Press Press Fling 45. Thigh Stretcher 30. Groin Stretcher. Side Snapper 26. Narrow Pull-Ups the ‖D ow nw ard Do g RUNNING GUIDE MARATHON PHASE I WEEK 1 2 3 4 62 PHASE II 5 6 7 PHASE III 8 9 10 11 12 . Back Flexing. Deep Knee Bender. Calf Stretcher 32. Bend and Reach 34. Wide Pull-Ups 50. Up Back and Over 46. Leg Thrust 20. Cherry Picker 12. Leg Lever 19. Squat Stretch 35. Legs Secured 24. Deep Breather 38. Stomach Stretcher 17.

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL MILES 4 3 I 4 2 R 7 20 4 4 I 5 3 R 7 27 5 3 I 4 3 R 10 30 5 5 I 6 3 R 10 30 6 4 I 6 8 R 12 41 6 5 I 6 10 R 12 44 5 5 I 6 11 R 14 48 5 6 I 6 7 R 16 47 9 7 I 7 10 R 18 56 10 7 I 8 12 R 20 52 10 6 I 6 10 R 12 44 7 6 R 4 2 R Rac e 19 INTERVAL TRAINING SCHEDULE FOR MARATHON (WEDNESDAY) WEEK 1 WEEK 2 WEEK 3 4x440 4x440 6x440 440 jog between 440 jog between 440 jog between full recovery full recovery full recovery 65% effort 65% effort 65% effort WEEK 5 WEEK 6 WEEK 7 3x880 3x880 5x880 440 jog between 440 jog between 440 jog between full recovery full recovery decrease jog time 65% effort 65% effort 65% effort WEEK 9 WEEK 10 WEEK 11 3x1320 6x440 Fast tempo Fartlek 25-30 minutes 440 jog between 440 jog between full recovery decrease jog time 65% effort 65% effort RUNNING GUIDE HALF-MARATHON PHASE I WEEK DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL MILES 3 4 I 3 2 R 3 19 3 4 I 3 2 R 5 21 3 4 I 3 3 R 6 24 3 4 I 3 4 R 7 27 3 5 I 3 4 R 9 28 4 5 I 4 4 R 10 32 4 5 I 4 5 R 10 35 1 2 3 WEEK 4 6x440 440 jog between decrease jog time 65% effort WEEK 8 5x880 440 jog between decrease jog time 65% effort Begin and end with easy 1 ½ mile jog PHASE II 4 5 6 7 PHASE III 8 4 5 I 4 5 R 12 37 9 5 5 I 4 4 R 5 29 10 5 5 R 4 4 R Race 18 INTERVAL TRAINING SCHEDULE FOR HALF-MARATHON (WEDNESDAY) WEEK 1 WEEK 2 WEEK 3 4x440 4x440 6x440 440 jog between 440 jog between 440 jog between full recovery decrease jog time decrease jog time 63 WEEK 4 6x440 440 jog between decrease jog time .

9-46.0 42-44 10:44-10:35 9 .5M Run Pullups -2 29  67. Score Sit-Ups 300m Sprint Push-Ups 1.0 39-41 11:05-10:45 8 9 55-56 50.5 mile run.0 19-21 13:34-13:00 2 3 41-42 59.1 44-49 11:09-10:35 8-9 64 WEEK 4 10x110 jog back to start full recovery 65% effort Begin and end with easy mile jog SA PFT (Female) The four events are: 1) 1min sit-ups. and 4) a 1.0 30-32 11:56-11:35 5 6 49-50 53.4-65.5M Run Pullups -2 31  55.5 20-29 13:29-12:25 1 1 38 52.4-60.0 5-13 14:59-14:00 0 1 35-36 64.9-50. 3) push-ups.5 33-39 12:14-11:35 4-5 3 43-44 49.1  19  13:30  0 0 32-37 55.9-57.0 40-43 11:34-11:10 6-7 4 45-47 47.9-52.4-48.5  5 15:00  0 -1 30-34 67. 3) push-ups.1 30-32 12:24-12:15 2-3 2 39-42 51.4-56. Passing: 12 points with at least one point in each event.65% effort WEEK 5 3x880 440 jog between decrease jog time 65% effort WEEK 9 Fast tempo Fartlek 25-30 minutes RUNNING GUIDE 5K WEEK DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTAL MILES 2 2 I 2 2 R 2 65% effort WEEK 6 3x880 440 jog between decrease jog time 75% effort Begin and end with easy 1 ½ mile jog 65% effort WEEK 7 5x880 440 jog between decrease jog time 75% effort 65% effort WEEK 8 5x880 440 jog between decrease jog time 75% effort 1 2 2 2 I 2 2 R 2 12 3 2 2 I 2 2 R 3 13 4 2 2 I 2 2 R 3 13 5 2 3 I 3 2 R 3 15 6 2 3 I 3 3 R 4 17 7 3 3 I 3 3 R 4 18 8 3 2 R 2 2 R Race 9 12 INTERVAL TRAINING SCHEDULE FOR 5K (WEDNESDAY) WEEK 1 WEEK 2 WEEK 3 5x220 5x220 10x110 220 jog between 220 jog between jog back to start full recovery full recovery full recovery 65% effort 65% effort 65% effort WEEK 5 WEEK 6 WEEK 7 6x220 4x440 6x220 jog across infield 440 jog between jog across infield decrease jog time decrease jog time decrease jog time 75% effort 75% effort 75% effort FBI FIREARMS/FITNESS SA PFT (Male) The four events are: 1) 1min sit-ups.0 27-29 12:29-11:57 4 5 47-48 55.5 22-26 12:59-12:30 3 4 43-46 57. 2) 300 meter sprint. Passing: 12 points with at least one point in each event.9-54.0 36-38 11:14-11:06 7 8 53-54 51.0-49.9-53.4-51. Score Sit-Ups 300m Sprint Push-Ups 1.9-62.0-52.5 mile run. and 4) a 1.5 14-18 13:59-13:35 1 2 37-40 62. 2) 300 meter sprint.0 33-35 11:34-11:15 6 7 51-52 52.9-51.

-15 yrds-(6 rds): Draw and fire: 3 rds in 6 sec (2 strings). Come to pos 3 (low ready). load. reload and fire 4 rds.) 3 mags filled with 12 rds each. come to pos 1 (high ready). (2 strings) MP5 . -7 yrds-(8 rds): Draw and fire 4rds. -7 yrds (10 rds): Pos 3. strong hand only (2 strings).0 43.0 42. 1 rd kneeling in 20 sec. load 25 in each If 30 & 20 rd mag. M-4/16 Qual (Same as the MP-5 w/below changes) If 30 rd mags. 5 rds kneeling. & 5 rds kneeling in 15 sec. 2 with bolt locked back and safety on. -3 yrds-(6 rds): Draw and fire: 3 rounds strong hand only and 3 rounds support hand only in 8 sec. 2 standing. -25 yrds-(4 rds): Start to the right side of the barricade. load each full and use 20 first If 20 rd mags. load 2 w/ 20 rds. & 1 mag w/ ten 20 rd mags used at 50.11 slug.0 44.9  45  10:34  HQC-50 rds (Qual =48/80%) (Wear a concealing garment. Draw while moving to cover and fire: 2 rds standing and 2 rds kneeling barricade in 15 sec. -25 yrds (15 rds): 5 rds kneeling (barr). 1 mag filled with 14 rds. 1 rd standing. -15 yrds -(4 slug in w/s pocket): pos 2. -15 yrds (10 rds): Pos 3. 5 "00 Buck" (Qual = 80%) -50 yrds (2 slug in weakside(w/s) pocket): assembly area load 2 rds. safety on 5 rds standing. safety on. STAGE IV -15 yrds-(6 rds): Draw and fire: 3 rds in 6 sec (2 strings).0 40. fire 3 strings of 1 rd each in 3 sec. drop to prone & remove safety. STAGE III -7 yrds-(8 rds): Draw and fire: 4 rds in 4 sec on each target facing (2 strings).9-42. strong hand only (2 strings).0-45. 5 rds standing (barr). -7 yrds-(8 rds): Draw and fire: 4 rds in 4 sec on each target facing (2 strings).9-41. -15 yrds-(4 rds): Draw and fire: 4 rds in 8 sec (1 string) STAGE V -25 yrds-(10 rds): Start to the right side of the barricade. 5 rds weak side/shoulder (barr). -7 yrds-(8 rds): Draw and fire 4rds. (repeat) -15 yrds -(10 rds): From position 3.0 41. fire 1 rd in 20 sec. fire 5 rds in 10 sec.) STAGE 1 -3 yrds-(6 rds): Draw and fire: 3 rds in 3 sec. in 50 sec. 2 rds in 3 sec. load. STAGE II -5 yrds-(12 rds): Draw and fire 3 rds in 3 sec on each target facing (4 strings). (repeat) HQC-50 rds (Qual = 80%) (Wear a concealing garment. combat 65 .9-43.30 rds (Qual = 210/FI's = 260) 3 mags w/ 10 rds each -25 yrds (10 rds): 10 rds in 4 min. mag change. (24 secs per rd) -15 yrds (10 rds): From position 3. combat load 5 rds. 3 kneeling in 45 sec.9  50-53 54-56 57-60 61-64 65-70 71  10:34-10:15 10:14-9:55 9:54-9:35 9:34-9:20 9:19-9:00 8:59  10 10 57  49. -7 yrds (5 "00" Buck in w/s pocket): pos 2. & 5rds standing in 60 secs. -25 yrds (5 slug in w/s pocket): pos 2 (combat ready).50 rds (Qual = 80%) 2 mags .25 rds each -50 yrds (15 rds): Starting from pos. combat load 4 rds. 25.5 48-49 10-11 6 50-51 12-13 7 52-53 14-15 8 54-55 16-17 9 56-57 18-19 10 58  20  46. reload and fire 4 rds. fire 5 rds in 15 sec. & 15 yrds 10 rd mag used at the 7 yrd (reload will occur at the 25 yrd line after the 5 rds strong side kneeling w/ the 20 rd mag Shotgun 10A . 4 strings of 2 rds in 2 sec. 25 Yrd Bull's Eye . -3 yrds-(6 rds): Draw and fire: 3 rds in 3 sec. -5 yrds-(12 rds): Draw and fire 3 rds in 3 sec on each target facing (4 strings). Draw while moving to cover and fire: 3 rds standing and 2 rds kneeling barricade in 15 sec.9-44. chamber 1 rd. 5 rds prone. -3 yrds-(6 rds): Draw and fire: 3 rounds strong hand only and 3 rounds support hand only in 8 sec.

1. with 55 lbs vest and 35 lbs ram. -7 yrds -(12 rds): Run to 7 yrd line.2. Light . (5) Run eight (8) flights of stairs. 6 standing (barr).9.6. NUTRITION 1. draw & fire 12 rds in 15 sec to include a mag change -5 yrds -(10 rds): take 2 steps forward to 5 yrd line. repeat 3 times. combat load 2 rds. mag change. -15 yrds (7 rds): Draw & fire 7 rds in 6 sec. start from the prone position run 40 yrds in less than 7. -7 yrds (7 rds): Draw & fire 7 rds in 5 sec.4.1. Calculate Basil Metabolic Rate(BMR): Men 30-60 . and 6 weakside kneeling in 45 secs. 5 rds weak hand only in XX sec.3 3. -15 yrds (8 rds): Draw & fire 2 rds in 3 sec. (6) 200-yard continuous swim in under seven minutes Pistol Qualification Course (PQC) -90% passing score.2. Calculate Waist-to-Hip Ratio (WHR) WHR = waist circumference (inches)  hip circumference (inches) 6.5. 20-25-normal. 30-obese 5. mag change.55 = kcal from CHO per day kcal from CHO per day  4 kcal per gram = grams CHO per Day 7.50 rds (Qual = 80%) -25 yrds (18 rds): draw. -7 yrds (10 rds): Draw & fire 5 rds. and a second 40-yrd running weave including dropping to the prone position behind each of the 9 alternately placed cones. fire 3 rds.5 9. draw & fire 2 rds in 6 sec. strong hand. in less than one minute. Moderate . Conduct tactical mag change when finished -15 yrds -(10 rds): Run to 15 yrd line.50 Rds (Qual = 90%) -25 yrds (18 rds): Draw. Calculate Daily Water Requirement = body weight (lbs) x 0. total 55) buck (1 pts. Calculate Body Mass Index (BMI): BMI = Body Weight x 705  (Height/inches)2 Ratio Classification +20-underweight. Calculate CHO needs for endurance training 66 .your age = Max HR BBM 60% Max HR = Max HR x 0. 3 kneeling (barr). fire 6 prone. from position 3 fire 4 strings of 2 rds each in 3 sec. Calculate Water Loss Limit = body weight (lbs) x 0. Tactical Obstacle Course: 880-yrd course in less than 4:45 min. Score slugs ( 5 pts. SWAT PST Pursuit / Rescue Climb: Vest w/plates ( 25 lbs).1. strong hand only. fire 2 rds in 35 secs.load 3 rds.60 = Max HR BBM 90% Max HR = Max HR x 0. Determine Target Heart Rate Age-Predicted Max HR = 220 .27xbody weight (lbs) + 879=BMR 2.1. Calculate CHO Requirements EER x 0. and 3 weakside kneeling (barr) in 1 min 15 sec. total 45) PQC . Strenuous . Course: 40-yard running weave between 9 cones: 10-yrd rescue drag of a supine victim or "dummy". SWAT PQC .70 secs. Calculate Estimated Energy Requirement (EER): BMR x Activity Factor = Estimated Energy Requirement (EER) kcal/day 4. 2 pull-ups. Activity Level Very Light .98 10. Assault Dash: Vest w/plate (18 lbs). helmet & shotgun.90 = Max HR BBM Target HR Zone = 60% Max HR to 90% Max HR 11. 5 rds weak hand. 6 standing. fire 6 prone. HRT Minimum Physical Standards: (1) 12 pull-ups (2) 60 sit-ups in 2 minutes (3) 50 push-ups (4) Run 2 miles within 14 minutes 59 seconds. Exceptional . com to position 3. draw & fire 5 rds. Determine Maximum Fat Limit EER x 0. 25-30-overweight.30 = kcal of fat per day kcal of fat per day  9 kcal per gram = grams of fat per day 8.

60 = kcal from CHO per day EER x 0.80 x body weight (lbs) = grams protein per day Target 0. Calculate Protein needs for endurance training 0.8 grams of protein per pound of body weight Male Caloric Intake: 2.800 per day CALORIE 1800 2500 2800 3500 CARB.6 .500 per day Female Caloric intake: 1.2.800 .60 x body weight (lbs) = grams protein per day 0.500 .EER x 0.0. (40-45%) Grams 180-200 250-280 280-315 350-390 PROTEIN (30-35%) Grams 135-155 185-220 210-245 260-300 FAT (20-30%) Grams 50-60 75-80 75-90 95-115 RECOMMENDED CALORIC INTAKE MEAL CALORIES (800) Breakfast 150 Snack 100 Lunch 150 Snack 100 Dinner 200 Snack 100 CALORIES (1600) 250 150 400 150 500 150 CALORIES (2400) 400 250 550 250 700 250 CALORIES 67 .3.65 = kcal from CHO per day Target 60% to 65% kcals from CHO daily 12.

EXERCISE LOG: Date: Set Re p DATE:_____________________________ LOCATION:___________________________________________ Date: Date Date Date: Wt Res t Set Re p Wt Res t Set Re p Wt Res t Set Re p Wt Res t Set Re p Wt Res t Date: Set Re p Wt Res t ercise nning Log: stance: me: lse: urse: Date: Date: Date: Date: Date: Date: marks: tes 68 .

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