Army Physical Fitness Test (APFT) FM 21-20 / TC 3-22.20 Training Info

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
School. If this is not available, develop a Circuit that includes a rope
climb and 6 foot wall at a minimum. Run a minimum of 30 seconds between
obstacles.

GUERILLA
CIRCUIT

Conduct each exercise for 20-40 seconds with no rest between

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


ABDOMINAL

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
/ / / /


ABDOMINAL

ELEVATED SIT-UPS 50-100
INCLINE KNEE-UP 25-50
CYCLING TWIST 25-50


Training Log


Exercise
Date Date Date Date Date Date Date Date
Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /
/ / / / / / / /

Cardiovascular

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________

_____________________________________________________________


Leave a Reply

*

Looking for something?

Use the form below to search the site:

Still not finding what you're looking for? Drop a comment on a post or contact us so we can take care of it!

Other Military Sites