U.S. Army TC 3-22.20 - Army Physical Readiness Training

• Preface & Introduction
• Chapter 1 – Approach
• Chapter 2 – System
• Chapter 3 – Leadership
• Chapter 4 – Types of Programs
• Chapter 5 – Planning Considerations
• Chapter 6 – Special Conditioning Programs
• Chapter 7 – Execution of Training
• Chapter 8 – Preparation and Recovery
• Chapter 9 – Strength and Mobility Activities
• Chapter 10 – Endurance and Mobility Activities
• Appendix A – Army Physical Fitness Test (APFT)
• Appendix B – Climbing Bars
• Appendix C – Posture and Body Mechanics
• Appendix D – Environmental Considerations
• Appendix E – Obstacle Negotiation
• Glossary

U.S. Army FM 21-20 - Physical Fitness Training

• Chapter 1 Introduction
• Chapter 1-1 Leadership Responsibilities
• Chapter 1-2 Components of Fitness
• Chapter 1-3 Principles of Exercise
• Chapter 1-4 FITT Factors
• Chapter 1-5 Warm-up and Cool-Down
• Chapter 1-6 Phases of Fitness Conditioning
• Chapter 1-7 Types of Fitness Programs
• Chapter 1-8 Age as a Factor in Physical Fitness
• Chapter 1-9 Evaluation
• Chapter 2 Cardiorespiratory Fitness
• Chapter 2-1 Physiology of Aerobic Training
• Chapter 2-2 FITT Factors
• Chapter 2-3 Running
• Chapter 2-4 Road Marches
• Chapter 2-5 Alternate Forms of Aerobic Exercise
• Chapter 3 Muscular Endurance and Strength
• Chapter 3-1 Muscular Fitness
• Chapter 3-2 Muscular Contractions
• Chapter 3-3 Principles of Muscular Training
• Chapter 3-4 Workout Techniques
• Chapter 3-5 Major Muscle Groups
• Chapter 3-6 Key Points to Emphasize
• Chapter 3-7 Exercise Programs
• Chapter 4 Flexibility
• Chapter 4-1 Stretching Techniques
• Chapter 4-2 FITT Factors
• Chapter 4-3 Warm-Up and Cool-Down
• Chapter 4-4 Common Stretching Exercises
• Chapter 5 Body Composition
• Chapter 5-1 Evaluation Methods
• Chapter 5-2 Diet and Exercise
• Chapter 6 Nutrition and Fitness
• Chapter 6-1 Guidelines for Healthy Eating
• Chapter 6-2 Concerns for Optimal Physical Performance
• Chapter 6-3 Nutrition in the Field
• Chapter 7 Circuit Training and Exercise Drills
• Chapter 7-1 Circuits
• Chapter 7-2 Calisthenics
• Chapter 7-3 Grass Drills
• Chapter 7-4 Guerilla Exercises
• Chapter 8 Obstacle Courses and Additional Drills
• Chapter 8-1 Obstacle Courses
• Chapter 8-2 Rifle Drills
• Chapter 8-3 Log Drills
• Chapter 8-4 Aquatic Exercise
• Chapter 9 Competitive Fitness Activities
• Chapter 9-1 Intermurals
• Chapter 9-2 Unit Activities
• Chapter 9-3 Orienteering
• Chapter 9-4 Unit Olympics
• Chapter 10 Developing the Unit Program
• Chapter 10-1 Steps in Planning
• Chapter 10-2 Education
• Chapter 10-3 Common Errors
• Chapter 10-4 A Sample Program
• Chapter 10-5 Conclusion
• Chapter 11 Physical Training During Initial Entry Training
• Chapter 11-1 Program Development
• Chapter 11-2 Safety Considerations
• Chapter 11-3 Road Marching
• Chapter 12 Environmental Considerations
• Chapter 12-1 Temperature Regulation
• Chapter 12-2 Heat Injuries and Symptoms
• Chapter 12-3 Acclimation to Hot, Humid Environments
• Chapter 12-4 Exercising in Cold Environments
• Chapter 12-5 Acclimatization to High Altitudes
• Chapter 12-6 Air Pollution and Exercise
• Chapter 13 Injuries
• Chapter 13-1 Typical Injuries Associated with Physical Training
• Chapter 13-2 Other Factors
• Chapter 14 Army Physical Fitness Test
• Chapter 14-1 Methods of Evaluation
• Chapter 14-10 Scores Above Maximum
• Chapter 14-11 Temporary Profiles
• Chapter 14-12 Permanent Profiles
• Chapter 14-13 Alternate Events
• Chapter 14-2 Over-Forty Cardiovascular Screening Program
• Chapter 14-3 Overview
• Chapter 14-4 Test Administration
• Chapter 14-5 Duties of Test Personnel
• Chapter 14-6 Test Site
• Chapter 14-7 Test Procedures
• Chapter 14-8 Test Sequence
• Chapter 14-9 Test Results
• Chapter Appendix A – Physiological Differences Between the Sexes
• Chapter Appendix B – Positive Profile Form
• Chapter Appendix C – Physical Fitness Log
• Chapter Appendix D – Stationary Bicycle Test
• Chapter Appendix E – Selecting the Right Running Shoe
• Chapter Appendix F – Calculation of VO2 Max
• Chapter Appendix G – Perceived Exertion
• Chapter Appendix H – The Major Skeletal Muscles of the Human Body

Other Army Fitness Resources

• APFT Conditioning Program
• Running Cadences
• Army Fitness Handbook