Army Fitness Handbook – 10 – Prepare for NALC & Air-Assault School
Prepare for NALC & Air-Assault School
WORKOUT A
| EXERCISE | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| OBSTACLE COURSE OR CIRCUIT The ideal Obstacle Course would replicate what is found at Air-Assault |
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| GUERILLA CIRCUIT Conduct each exercise for 20-40 seconds with no rest between |
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| All Fours Run |
20-40 sec | 20-40 sec | 20-40 sec | 20-40 sec |
| Broad Jump | 20-40 sec | 20-40 sec | 20-40 sec | 20-40 sec |
| Crab Walk | 20-40 sec | 20-40 sec | 20-40 sec | 20-40 sec |
| Jump Squat | 12-15 Reps | 12-15 Reps | 12-15 Reps | 12-15 Reps |
| AGILITY EXERCISES | ||||
| Hour Glass Drill | ||||
| Tree Line Shuffle Drill | ||||
| Ski Hops | ||||
| Star Drill | ||||
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| SIT-UPS | 50-100 | |||
| SIDE RAISE (Left) | 15-25 | |||
| SIDE RAISE (Right) | 15-25 | |||
*Run the Obstacle Course or Circuit at least twice. Work
up to doing 3 sets (warm-up, moderate and full speed). Rest 2-5 minutes between
sets
WORKOUT B
| EXERCISE | WEEK 1 | WEEK 2 | WEEK 3 | WEEK 4 |
| BENCH PRESS | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Flat 5-8 Reps | / | / | / | / |
| Incline 5-8 Reps |
/ | / | / | / |
| Decline 5-8 Reps |
/ | / | / | / |
| Dumbbell Shoulder Press | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Work Set 1 5-8 Reps | / | / | / | / |
| Work Set 2 5-8 Reps | / | / | / | / |
| Work Set 3 5-8 Reps | / | / | / | / |
| BICEPS CURL | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Work Set 1 5-8 Reps | / | / | / | / |
| Work Set 2 5-8 Reps | / | / | / | / |
| Work Set 3 | / | / | / | / |
| TRICEPS PUSHDOWN | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Work Set 1 5-8 Reps | / | / | / | / |
| Work Set 2 5-8 Reps | / | / | / | / |
| Work Set 3 5-8 Reps | / | / | / | / |
| MACHINE ROW | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Work Set 1 5-8 Reps | / | / | / | / |
| Work Set 2 5-8 Reps | / | / | / | / |
| Work Set 3 5-8 Reps | / | / | / | / |
| PULL-UPS | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Wide 8-10 Reps |
/ | / | / | / |
| Wrist-out 8-10 Reps |
/ | / | / | / |
| Wrist-in 8-10 Reps |
/ | / | / | / |
| PUSH-UPS | Weight/Reps |
Weight/Reps |
Weight/Reps |
Weight/Reps |
| Wide 25-50 Reps |
/ | / | / | / |
| Regular 25-50 Reps | / | / | / | / |
| Close 25-50 Reps |
/ | / | / | / |
|
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| ELEVATED SIT-UPS | 50-100 | |||
| INCLINE KNEE-UP | 25-50 | |||
| CYCLING TWIST | 25-50 | |||
Training Log
Exercise |
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Cardiovascular
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