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

TC 3-22.20 Chapter 5 – Planning Considerations

Chapter 5

Planning Considerations

“Physical fitness is the basis for all other forms of excellence.”

John Fitzgerald Kennedy

This chapter provides commanders and PRT leaders a template for efficiently implementing Army PRT doctrine into the unit training plan. Specifically, it provides training guidance for the toughening and sustaining phases.

GOAL

5-1. The overall goal of the Army Physical Fitness Training Program is to develop Soldiers who are physically capable, ready to perform their duty assignments or combat roles and to promote good health, resiliency and physical readiness through exercise. To best plan PRT to achieve this goal, leaders must know the PRT system. Chapter 2 explains the Army PRT goal. Adherence to the exercise principles of precision, progression, and integration are key to program effectiveness and injury control. These principles of exercise should be used in developing all PRT schedules.

PRECISION

5-2. This is strict adherence to the best execution standards for PRT activities. Precision assumes that the quality of movement is just as important as the amount of weight lifted, number of repetitions performed or distance run. For example, when a Soldier can no longer maintain the PRT leader‘s push-up cadence speed or the correct form while performing push-ups, he will get into the six-point stance and continue his push-ups. This allows precision and completion of the specified number of repetitions.

5-3. Precision is essential in resistance training to develop strength and mobility whether the Soldier is performing CDs, CLs, the strength training circuit, or using strength training machines (STMs). Precision also depends on the use of stable body positions, appropriate range of motion, proper speed, and proper breathing. Too little stability, too much weight, exceeding the appropriate range of motion, improper speed, and improper breathing technique reinforce faulty motor patterns. Over time, these practices could lead to injury. Chapter 9, Strength and Mobility, provides safe and effective resistance training techniques. When a Soldier fails to maintain proper running form or speed during speed running, he should slow down to regain proper running form. Typically, Soldiers perform the first two repetitions of speed running intervals (30:60s and 60:120s) or the 300-yard SR too quickly. When this happens, it causes form to break down and affects the ability to maintain speed for the specified number of repetitions. Soldiers should be instructed to pay attention to their speed in order to maintain precision.

PROGRESSION

5-4. This is the systematic increase in the intensity or duration of PRT activities. Proper progression allows the body to positively adapt to the stresses of training. When intensity or duration is increased too rapidly, the Soldier cannot adapt to the demands of training, and is unable to recover, leading to overtraining and possible injury. The following are gradually increased to produce the desired physiological effect:

  • Intensity (resistance and pace).
  • Exercise volume (number of sets and repetitions).
  • Duration (time).

5-5. In the toughening phase, the duration of the ability group runs (AGRs) progress from 10 minutes to 30 minutes gradually over the training cycle. The pace of individual Soldiers or the group also gradually increases over time. For example, in the sustaining phase during the conduct of CLs and speed running, Soldiers progress from wearing the individual physical fitness uniform (IPFU) to Army combat uniforms (ACUs), boots, advanced combat helmet (ACH), and improved outer tactical vest (IOTV). Progression in strength is achieved by increasing one or more of the following for each exercise when using strength training equipment.

  • Resistance (weight).
  • Number of sets.
  • Number of repetitions.

5-6. Adhering to the scheduled intensity and duration prevents the Soldier from progressing too fast. How fast the Soldier should progress also depends on how regularly he performs challenging activities and how much rest and recovery time he gets. PRT time is a valuable resource, especially during the toughening phase. Every PRT session develops strength, endurance, and mobility. To ensure improvement, PRT sessions in IMT occur 5 or 6 times a week and last 45 to 60 minutes. PRT sessions in the sustaining phase last 60 minutes or more and occur 4 to 5 times a week. If PRT cannot be conducted first thing in the morning, it should be conducted at some other time during the duty day. Training sessions should be sequenced to ensure adequate recovery.

5-7. Commanders and PRT leaders must avoid overtraining syndrome during the planning and conduct of the PRT program. Overtraining significantly impacts Soldier resiliency through the degradation of physical performance, as well as, behavioral and emotional well-being. Through a proper ramp of progression (intensity, duration, and type of exercise), PRT exercises, drills, and activities provide a demanding physical challenge that leads to improvements in affective, cognitive, and psychomotor Soldier performance.

Overtraining

5-8. Overtraining occurs when training involves excessive frequency, intensity and/or duration of training that may result in extreme fatigue, illness or injury. This may occur within a short period of time (days) or cumulatively (weeks/months) over the length of the training cycle and beyond. Overtraining often results from a lack of adequate recovery, rest or in some cases, a lack of nutrient intake. Thus, too much training, too little recovery, and/or poor nutrient intake (fueling) may elicit both the physical and psychological symptoms associated with overtraining syndrome. Refer to Table 5-1 for the symptoms associated with overtraining syndrome.

Table 5-1. Symptoms of overtraining

SYMPTOMS OF OVERTRAINING SYNDROME
Performance Issues Physiological Symptoms Psychological Symptoms
Early Fatigue Increased Heart Rate w/less Effort Decreased Strength, Endurance, Speed, and Coordination Decreased Aerobic Capacity Delayed Recovery Persistent Fatigue On-going Muscle Soreness Loss of Appetite Excessive Weight Loss Excessive Loss of Body Fat Irregular Menses Increased Resting Heart Rate Chronic Muscle Soreness Increase in Overuse Injuries Difficulty Sleeping Frequent Colds or Infections Irritation or Anger Depression Difficulty in Concentration Increased Sensitivity to Emotional Stress Loss of Competitive Drive Loss of Enthusiasm

Overreaching

5-9. The term ―overreaching‖ refers to the earliest phase of overtraining. Overreaching consists of extreme muscle soreness that occurs as a result of excessive training with inadequate rest/recovery between hard training sessions. This process of overreaching occurs quickly after several consecutive days of hard training. Overreaching has both positive and negative results. When planned as part of the periodized training program, overreaching allows for the suppression of performance while developing tolerance. For highly conditioned Soldiers, overreaching is a planned component of their training for peak performance. Their higher fitness levels allows for a tolerance to this more intense training with proper rest/recovery and nutrient intake. Short-term overreaching followed by an appropriate tapering period can elicit significant strength and power gains. Muscle soreness and general fatigue are normal outcomes following a series of intense workouts; however, if these outcomes are never completely resolved and performance continues to decline, these may be the first indicators of overtraining syndrome. Commanders and PRT leaders need to recognize these symptoms, especially in IMT and need to adjust training and recovery for these Soldiers. Performance indicators and physiological symptoms of overtraining are listed in Table 5-1.

5-10. Continued overreaching will lead to overtraining and elicit negative results. In many instances, Soldiers that experience a degradation of performance (a loss of strength or speed) feel the need to train even harder. Contrary to their belief, pushing harder not only decreases the chance of improved performance, but increases the risk of injury. Recovery, rest, and proper nutrient intake will elicit more improvement than training harder.

When the volume and intensity of exercise exceeds Soldiers‘ capacity to recover, they cease making progress

and may even lose strength and endurance. Overtraining is a common problem in both resistance training and running activities. Improvements in strength and endurance occur only during the rest period following hard training. This process, referred to as supercompensation, takes 12 to 24 hours for the body to completely rebuild. If sufficient rest is not available, then complete recovery cannot occur. Overreaching as a training practice is not appropriate, nor is it recommended for Soldiers in IMT, especially for those who have low fitness levels, high foot time, and high training OPTEMPO. Overreaching may lead to overtraining syndrome and overuse injuries when hard training continues beyond a reasonable period of time.

Overuse

5-11. Continued overreaching without adequate rest/recovery and nutrient intake leads to overtraining and eventually overuse injuries. The effects of overtraining syndrome may last weeks or months, inhibiting Soldier performance and possibly causing acute or chronic injuries that may limit or end a Soldier‘s term of service. Specific examples include rhabdomyolysis, pubic ramus stress fractures, compartment syndrome, and femoral neck stress fractures. Commanders and PRT leaders must be cognizant of overtraining symptoms listed in Table 5-1. Figure 5-1 is a graphic description of Soldier response/adaptation to overreaching, overtraining, and overuse.

Causes Of Overtraining Syndrome And Overuse Injuries

5-12. Safe progression for performance improvement is complex, involving many variables that impact success (entry fitness level, ramp of progression, total volume of activity, rest/recovery, and nutrient intake). Many of these variables can be controlled following the principles of precision, progression, and integration, as well as, monitoring Soldiers in training and making training adjustments as required. Common mistakes to compensate for low performance and rate of improvement are the conduct of multiple training sessions, high intensity ―smoke sessions,‖ and/or excessive corrective action using exercise. All of these are detrimental to performance improvement and lead to overuse injury.

Multiple Training Sessions

5-13. Multiple training sessions per day have both positive and negative effects as they relate to performance improvement and injury control. Highly conditioned Soldiers may respond well to an additional daily training session that challenges them differently than the one conducted earlier that same day. For example, on strength and mobility days, the morning PRT session may consist of CD and CL exercises, while the second PRT session may target specific muscle groups using resistance training equipment. On endurance and mobility days, speed training may be conducted during the morning PRT session and during activities such as aquatics. Use of endurance training machines (ETM) and agility exercises may be conducted in the afternoon. Soldiers with lower fitness levels, such as those entering IMT, recovering from injury, and those returning from extended deployment (RESET), are better served with a second training session of lower intensity that targets specific needs for improvement, but does not lead to overtraining. For example, Soldiers in BCT and OSUT (red, white, and blue phases [R/W/B]) typically perform a challenging PRT session in the early morning. If a second session is conducted in the afternoon, it should consist of activities that address specific needs and/or technique and mobility improvement, but not be so intense that they cause undue fatigue that may lead to overtraining. For example, a second PRT session should consist of activities that promote stability, mobility, and proper body mechanics, such as, 4 for the core (4C), hip stability drill (HSD), and RD. Commanders and PRT leaders should understand that ―more is not better‖ and additional recovery time (rest) may elicit higher performance than the conduct of additional PRT sessions. In IMT, PRT two-a-days are highly discouraged and should be treated as the exception rather than the rule.

High Intensity/Volume Training Sessions

5-14. Soldiers commonly refer to these training sessions as ―smoke sessions.‖ Many times in these types of sessions, the difficulty, intensity, and volume of exercise is too high and the purpose may be to punish Soldiers by bringing them to the point of exhaustion. This type of training is a dangerous practice that inhibits building resiliency because performance is degraded, motivation is lowered, and risk of injury is high. Thus, training sessions for the sole purpose of ―smoking‖ Soldiers have no place in the PRT system. Many times, these sessions produce life-threatening conditions for Soldiers, such as, heat fatalities, debilitating overuse injuries, and rhabdomyolysis and may lead to permanent disability or death.

Corrective Action

5-15. When exercise is used for corrective action, it is often performed incorrectly, promoting overtraining syndrome, and overuse injuries. Often corrective action mimics ―smoke sessions,‖ punishing Soldiers with little or no corrective value. Consideration must be given to the number of times per day exercises are used for corrective action for individual Soldiers and groups of Soldiers to avoid the cumulative effect and limit the potential for overtraining syndrome. The following guidelines should be followed when employing exercise as corrective action.

    • Only the following exercises should be selected for performance of corrective action.
      • Rower.
      • Squat bender.
      • Windmill.
      • Prone row.
      • Push-up.
      • V-up.
      • Leg tuck and twist.
      • Supine bicycle.
      • Swimmer.
      • 8-count push-up.
  • Only one of the above exercises may be selected for each corrective action.
  • The number of repetitions should not exceed FIVE for any one of the exercises listed above.

INTEGRATION

5-16. Integration is the use of multiple training activities to achieve balance in the PRT program and enhance appropriate recovery between PRT activities. Because most WTBDs require a blend of strength, endurance, and mobility, PRT activity schedules are designed to progress Soldiers in their physical activity in an integrated manner. Several different exercises and activities are employed to develop all three components. Leaders should balance the PRT schedule with other training to avoid conflicts with physically demanding events that can lead to overtraining. For example, if the CFOC course is the day‘s main physical training event, leaders should not schedule strength training for PRT, unless it is conducted later in the training day. If conflicts cannot be resolved, PRT should be performed after a physically demanding event (later in the duty day), rather than before the event (in the morning). The PRT schedule provides a well-rounded program that develops all of the components of physical readiness equally. PRT drills and activities include exercises that condition all major muscle groups for a total body workout. Failure to adhere to the training schedule as written will result in an emphasis on one component at the expense of another. The activities in PRT schedules should allow Soldiers to improve their overall physical fitness, combat readiness, and achieve the standard of the APFT.

5-17. Commanders and PRT leaders schedule PRT sessions based on the number of days available for each week of training. For example, if only three PRT days are available in the toughening phase, then the toughening phase schedule is followed, and those days where PRT is not conducted are omitted. Omitted training days are missed and should not be made up. The same principle applies to training schedules in the sustaining phase.

SESSION ELEMENTS

5-18. PRT sessions consist of the elements of preparation, activities, and recovery. Each element includes the exercises needed to conduct performance-oriented PRT sessions that effectively address physical readiness components.

PREPARATION

5-19. The preparation drill (PD) is a dynamic warm-up consisting of ten exercises that appropriately prepare Soldiers for more intense PRT activities. Conduct the PD before all PRT activities.

ACTIVITIES

5-20. Activities address specific PRT goals in the areas of strength, endurance, and mobility. They take most of the training time (30 to 60 minutes). Conduct at least two strength and mobility days and two endurance and mobility days each week, with one endurance and mobility training session consisting of speed running. Follow the guidelines listed below:

  • Conduct strength and mobility training every other day.
  • Conduct endurance and mobility training (running) every other day. This also applies to foot marches more than 5 km in the toughening phase.
  • Avoid conducting foot marches and endurance and mobility training on the same or consecutive days.
  • Perform speed running once per week, preferably in the middle of the week. In the sustaining phase, speed running may be conducted twice per week for well-conditioned Soldiers.
  • A typical five-day training week will include two or three strength and mobility days that alternate with two or three endurance and mobility days.
  • Conduct the PD before the APFT. If required, Soldiers may perform push-ups in CD 1 on their knees. After the conclusion of the AFPT, the RD is conducted.
  • Schedule APFTs so Soldiers have advance notice. Preferably, the APFT should be scheduled on Monday to allow for recovery provided by the weekend. If the APFT is not conducted on a Monday, no strenuous PRT should be conducted on the day before the APFT. The conduct of the PD, 4C, HSD, and RD provide an active recovery day before the APFT (refer to Table 5-3, Session 2-5).

RECOVERY

5-21. This includes walking (after running activities) and the performance of the RD at the end of all PRT sessions. Recovery gradually and safely tapers off activities to bring the body back to its pre-exercise state. The element of recovery carries over until the next exercise session is performed. Restoring adequate hydration and energy balance through proper nutrition and ensuring adequate sleep allows the body to refuel and rest. This results in a positive adaptation to the stress of training, improves Soldier resiliency, and optimizes gains in strength, endurance, and mobility while controlling injuries.

TOUGHENING PHASE PRT

5-22. As described in Chapter 2, the purpose of the toughening phase is to develop foundational fitness and fundamental skills. Soldiers in BCT, one station unit training (R/W/B phases), and BOLC A are in the toughening phase. The following PRT drills and activities are scheduled during the toughening phase:

  • Preparation drill (PD).
  • 4 for the core (4C).
  • Hip stability drill (HSD).
  • Conditioning drills 1 and 2 (CD 1 and CD 2).
  • Climbing drill 1 (CL 1).
  • Strength training circuit (STC).
  • Push-up and sit-up drill (PSD).
  • 30:60s.
  • 60:120s.
  • 300-yard shuttle run (SR).
  • Ability group run (AGR).
  • Release run (RR).
  • Foot march with fighting load (FM-fl).
  • Conditioning obstacle course (CDOC).
  • Confidence obstacle course (CFOC).
  • Combatives (CB).
  • Recovery drill (RD).

TOUGHENING PHASE PRT SCHEDULE

5-23. The toughening phase PRT schedule is used in BCT and OSUT (R/W/B phases). The BOLC A leaders can use this schedule as a guide for developing PRT in their course program of instruction (POI). Physical readiness training should be conducted five to six days per week depending on the POI and course training schedule. When following this schedule, all PRT sessions occur in order, regardless of the off day(s). Each day‘s PRT activities also occur in the order listed. Not every toughening phase activity is listed in this schedule. To achieve optimal progression while controlling injuries, toughening phase PRT activities are specifically ordered and sessions sequenced according to the system described in Chapter 2. The activities and sessions should therefore be performed in the order listed on the schedule. Refer to Table 5-2, Toughening Phase PRT Daily Session Overview, for an example of activity sequencing and session purpose. Higher level activities such as the CDOC, confidence obstacle course, and combatives are most appropriate when performed in the sustaining phase; however, Soldiers are introduced to these activities while still in the toughening phase. Thus, PRT leaders must focus their instruction of these activities on proper technique and lead-up skills to ensure safety and successful execution. Table 5-3, Toughening Phase PRT Schedules (BCT and OSUT-R/W/B phases) describe the ordered sequence of training to be used for PRT in BCT and OSUT-R/W/B phases.

Table 5-2. Toughening phase PRT daily session overview (BCT and OSUT-R/W/B phases)

Monday Tuesday Wednesday Thursday Friday Saturday
Preparation: PD Activities: HSD, MMD 1, AGR Recovery: RD Preparation: PD Activities: 4C, CD1, CL1, PSD Recovery: RD Preparation: PD Activities: HSD, MMD 1, 30:60s Recovery: RD Preparation: PD Activities: 4C, CD1,CL1, PSD Recovery: RD Preparation: PD Activities: HSD, MMD 1, AGR Recovery: RD Preparation: PD Activities: 4C, CD1, CL1, PSD Recovery: RD
Monday
Preparation: PD Activities: HSD, MMD 1, AGR Recovery: RD The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. Preparation and The Hip Stability Drill ready the body for a variety of activities that develop body management competencies. The Military Movement Drill 1 helps improve running form while preparing the Soldier for sustained running. The AGR improves aerobic endurance through sustained running at an appropriate pace. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Tuesday
Preparation: PD Activities: 4C, CD1, CL1, PSD Recovery: RD The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation and Four for the Core ready the body for a variety of activities that develop body management competencies. Conditioning Drill 1 improves total body muscular strength, endurance, and mobility. Climbing Drill 1 increases upper body strength, trunk strength, and creates muscle balance. The Push-up and Sit-up Drill improves APFT performance. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Wednesday
Preparation: PD Activities: HSD, MMD 1, 30:60s, 300-yd SR Recovery: RD The purpose of this session is to improve the conditioning required to successfully perform critical WTBDs such as Individual Movement Techniques and move under direct and indirect fire. Preparation and The Hip Stability Drill ready and condition the body for a variety of body management competencies. Military Movement Drill 1 helps improve running form while preparing the Soldier for speed running. 30:60s enhance anaerobic power through sustained repeats of high intensity running with intermittent periods of recovery. The 300-yard Shuttle Run develops speed, agility, and anaerobic power. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Thursday
Preparation: PD Activities: 4C, CD1, CL1, PSD Recovery: RD The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation and Four for the Core ready the body for a variety of activities that develop body management competencies. Conditioning Drill 1 improves total body muscular strength, endurance, and mobility. Climbing Drill 1 increases upper body strength, trunk strength, and creates muscle balance. The Push-up and Sit-up Drill improves APFT performance. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Friday
Preparation: PD Activities: HSD, MMD 1, AGR Recovery: RD The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. Preparation and the Hip Stability Drill ready the body for a variety of activities that develop body management competencies. Military Movement Drill 1 helps improve running form while preparing the Soldier for sustained running. The AGR improves aerobic endurance through sustained running at an appropriate pace. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Saturday
Preparation: PD Activities: 4C, CD1, CL1, PSD Recovery: RD The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation and Four for the Core ready the body for a variety of activities that develop body management competencies. Conditioning Drill 1 improves total body muscular strength, endurance, and mobility. Climbing Drill 1 increases upper body strength, trunk strength, and creates muscle balance. The Push-up and Sit-up Drill improves APFT performance. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Abbreviations PD – Preparation Drill 4C – Four for the Core HSD – Hip Stability Drill RD – Recovery Drill CD – Conditioning Drill CL – Climbing Drill PSD – PU/SU Drill SR – Shuttle Run AGR – Ability Group Run FM – Foot March RR – Release Run TR – Terrain Run STC – Strength Training Circuit

Table 5-3. Toughening phase PRT schedule (BCT and OSUT-R/W/B phases)

Session Week 1 Schedule
1-1 Preparation: PD (INSTRUCTION)
1-2 Preparation: PD (5 reps) Activities: HSD and MMD 1 (INSTRUCTION) and 1-mile run Assessment (ability group placement) Recovery: RD (INSTRUCTION)
1-3 Preparation: PD (5 reps) Activities: 4C and CD1 (INSTRUCTION) Recovery: RD (20 seconds)
1-4 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep) and 30:60s x 6 reps (INSTRUCTION) Recovery: RD (20 seconds)
1-5 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps) and CD 2 (INSTRUCTION) Recovery: RD (20 seconds)
1-6 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 15 min @ 7:30; B 15 min @ 9:00; C 10 min @ 10:30; D 10 min @ 12:00) Recovery: RD (20 seconds)
Session Week 2 Schedule
2-1 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 15 min @ 7:15; B 15 min @ 8:30; C 12 min @ 10:00; D 12 min @ 11:00) Recovery: RD (20 seconds)
2-2 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps) and CL 1 (INSTRUCTION) Recovery: RD (20 seconds)
2-3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep) and 30:60s (6 reps) Recovery: RD (20 seconds)
2-4 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps) and CL 1 (5 reps) Recovery: RD (20 seconds)
2-5 Preparation: PD (5 reps) Activities: HSD (5 reps) and 4C (60 seconds) Recovery: RD (20 seconds)
2-6 Preparation: PD (5 reps) Activity: Practice APFT Recovery: RD (20 seconds)
Abbreviations PD – Preparation Drill 4C – Four for the Core HSD – Hip Stability Drill RD – Recovery Drill CD – Conditioning Drill CL – Climbing Drill PSD – PU/SU Drill SR – Shuttle Run AGR – Ability Group Run FM – Foot March RR – Release Run STC – Strength Training Circuit

Table 5-3. Toughening phase PRT schedule (BCT and OSUT-R/W/B phases) continued

Session Week 3 Schedule
3-1 Preparation: PD (5 reps) Activities: HSD (5 reps) MMD 1 (1 rep), AGR (A 20 min @ 7:15; B 20 min @ 8:30; C 14 min @ 9:30; D 14 min @ 10:30) Recovery: RD (20 seconds)
3-2 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (INSTRUCTION) Recovery: RD (20 seconds)
3-3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), 30:60s (8 reps) and 300-yd SR (INSTRUCTION) Recovery: RD (20 seconds)
3-4 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 30 seconds) Recovery: RD (20 seconds)
3-5 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 20 min @ 7:15; B 20 min @ 8:30; C 14 min @ 9:30; D 14 min @ 10:30) Recovery: RD (20 seconds)
3-6 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 30 seconds) Recovery: RD (20 seconds)
Session Week 4 Schedule
4-1 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 25 min @ 7:15; B 25 min @ 8:15; C 16 min @ 9:30; D 16 min @ 10:00) Recovery: RD (20 seconds)
4-2 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 45 seconds) or STC (INSTRUCTION) Recovery: RD (20 seconds)
4-3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), 60:120s x 6 reps (INSTRUCTION) and 300-YD SR (1 rep) Recovery: RD (20 seconds)
4-4 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 45 seconds) or STC (2 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
4-5 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 25 min @ 7:15; B 25 min @ 8:15; C 16 min @ 9:30; D 16 min @ 10:00) Recovery: RD (20 seconds)
4-6 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 45 seconds) or STC (2 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
Abbreviations PD – Preparation Drill 4C – Four for the Core HSD – Hip Stability Drill RD – Recovery Drill CD – Conditioning Drill CL – Climbing Drill PSD – PU/SU Drill SR – Shuttle Run AGR – Ability Group Run FM – Foot March RR – Release Run STC – Strength Training Circuit

Table 5-3. Toughening phase PRT schedule (BCT and OSUT-R/W/B phases) continued

Session Week 5 Schedule
5-1 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 30 min @ 7:30; B 25 min @ 8:00; C 18 min @ 9:00; D 18 min @ 10:00) Recovery: RD (20 seconds)
5-2 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (2 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
5-3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), 60:120s (8 reps) and 300-yd SR (1 rep) Recovery: RD (20 seconds)
5-4 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (2 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
5-5 Preparation: PD (5 reps) Activities: HSD (5 reps) and 4C (60 seconds) Recovery: RD (20 seconds)
5-6 Preparation: PD (5 reps) Activity: Practice APFT Recovery: RD (20 seconds)
Session Week 6 Schedule
6-1 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 30 min @ 7:30; B 30 min @ 8:00; C 20 min @ 8:30; D 20 min @ 9:30) or RR (20 minutes) Recovery: RD (20 seconds)
6-2 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
6-3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), 60: 120s (8 reps) and 300-yd SR (1 rep) Recovery: RD (20 seconds)
6-4 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (2 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
6-5 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 30 min @ 7:30; B 30 min @ 8:00; C 20 min @ 8:30; D 20 min @ 9:30) Recovery: RD (20 seconds)
6-6 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (2 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
Abbreviations PD – Preparation Drill 4C – Four for the Core HSD – Hip Stability Drill RD – Recovery Drill CD – Conditioning Drill CL – Climbing Drill PSD – PU/SU Drill SR – Shuttle Run AGR – Ability Group Run FM – Foot March RR – Release Run STC – Strength Training Circuit

Table 5-3. Toughening phase PRT schedule (BCT and OSUT-R/W/B phases) continued

Session Week 7 Schedule
7-1 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 30 min @ 7:15; B 30 min @ 7:45; C 20 min @ 8:15; D 20 min @ 9:30) or RR (20 minutes) Recovery: RD (20 seconds)
7-2 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
7-3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep) and 60:120s (10 reps) Recovery: RD (20 seconds)
7-4 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
7-5 Preparation: PD (5 reps) Activities: 4C (60 seconds) and HSD (5 reps) Recovery: RD (20 seconds)
7-6 Preparation: PD (5 reps) Activity: Record APFT Recovery: RD (20 seconds)
Session Week 8 Schedule
8-1 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 30 min @ 7:15; B 30 min @ 7:45; C 20 min @ 8:15; D 20 min @ 9:30) or RR (20 minutes) Recovery: RD (20 seconds)
8-2 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
8-3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep) and 60:120s (10 reps) Recovery: RD (20 seconds)
8-4 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
8-5 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep) AGR (A 30 min @ 7:15; B 30 min @ 7:45; C 20 min @ 8:15; D 20 min @ 9:30) or RR (20 minutes) Recovery: RD (20 seconds)
8-6 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
Abbreviations PD – Preparation Drill 4C – Four for the Core HSD – Hip Stability Drill RD – Recovery Drill CD – Conditioning Drill CL – Climbing Drill PSD – PU/SU Drill SR – Shuttle Run AGR – Ability Group Run FM – Foot March RR – Release Run STC – Strength Training Circuit

Table 5-3. Toughening phase PRT schedule (BCT and OSUT-R/W/B phases) continued

Session Week 9 Schedule
9-1 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 30 min @ 7:15; B 30 min @ 7:45; C 20 min @ 8:15; D 20 min @ 9:30) or RR (20 minutes) Recovery: RD (20 seconds)
9-2 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
9-3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), 60:120s (10 reps) and 300-yd SR (1 rep) Recovery: RD (20 seconds)
9-4 Preparation: PD (5 reps) Activities: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
9-5 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD (1 rep), AGR (A 30 min @ 7:15; B 30 min @ 7:45; C 20 min @ 8:15; D 20 min @ 9:30) or RR (20 minutes) Recovery: RD (20 seconds)
9-6 Preparation: PD (5 reps) Activity: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
Session Week 10 Schedule
10-1 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (A 30 min @ 7:15; B 30 min @ 7:45; C 20 min @ 8:15; D 20 min @ 9:30) or RR (20 minutes) Recovery: RD (20 seconds)
10-2 Preparation: PD (5 reps) Activity: 4C (60 seconds), CD 1 (5 reps), CD 2 (5 reps), CL 1 (5 reps) and PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement) Recovery: RD (20 seconds)
10-3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), 60:120s (10 reps) and 300-yd SR (1 rep) Recovery: RD (20 seconds)
10-4 GRADUATION
Abbreviations PD – Preparation Drill 4C – Four for the Core HSD – Hip Stability Drill RD – Recovery Drill CD – Conditioning Drill CL – Climbing Drill PSD – PU/SU Drill SR – Shuttle Run AGR – Ability Group Run FM – Foot March RR – Release Run STC – Strength Training Circuit

CONDENSED TIME

5-24. When scheduled training requirements in the training POI conflict with the designated time available for PRT, commanders, and PRT leaders may choose to perform one of the two sessions shown in Table 5-4.

Table 5-4. Condensed sessions (toughening phase)

Session Toughening Phase
Strength and Mobility Preparation: PD (5 reps) Activities: CD 1&2 (5 reps ea) and PSD 2×30 sec Recovery: RD (20 seconds)
Endurance and Mobility Preparation: PD (5 reps) Activities: MMD1 (1 rep) and 30:60s (8-10 reps) Recovery: RD (20 seconds)

FIELD TRAINING

5-25. Toughening phase PRT should be conducted whenever possible within the constraints of the environment, whether on a range or during a field training exercise (FTX). The example schedule shown in Table 5-5 may be conducted anywhere and is not resource intensive.

Table 5-5. Field training sessions (toughening phase)

Session Schedule
Endurance and Mobility Preparation: PD (5 reps) Activities: MMD1 (2 reps) and 300-yd SR (2 reps) Recovery: RD (20 seconds)
Strength and Mobility Preparation: PD (5 reps) Activities: CD 1&2 (5 reps ea) and PSD (4×30 sec) Recovery: RD (20 seconds)

SUSTAINING PHASE PRT

5-26. As described in Chapter 2, the purpose of the sustaining phase is to develop a high level of physical readiness in Soldiers. Training results enable Soldiers to perform WTBDs and those physical tasks associated with the performance of their duty positions and operational missions. Soldiers in AIT, one station unit training (black and gold phases [b/g]), BOLC B, and Soldiers assigned to operational units are in the sustaining phase. The following PRT drills and activities are scheduled during the sustaining phase.

  • Preparation drill (PD).
  • 4 for the core (4C).
  • Hip stability drill (HSD).
  • Conditioning drills 1, 2, and 3 (CD 1, CD 2, and CD 3).
  • Climbing drills 1 and 2 (CL 1 and CL 2).
  • Guerrilla drill (GD).
  • Push-up and sit-up drill (PSD).
  • Strength training circuit (STC).
  • 30:60s.
  • 60:120s.
  • Ability group run (AGR).
  • Release runs (RR).
  • Foot march with fighting load (FM-fl).
  • Foot march with approach march load (FM-aml).
  • Foot march with emergency approach march load (FM-eaml).
  • Terrain running (TR).
  • Hill repeats (HR).
  • 300-yard shuttle run (SR).
  • Conditioning obstacle course (CDOC).
  • Confidence obstacle courses (CFOC).
  • Combatives (CB).
  • Recovery drill (RD).

INITIAL MILITARY TRAINING SUSTAINING PHASE PRT SCHEDULES

5-27. Sustaining phase PRT activities should be used in AIT, OSUT (B/G phases), and BOLC B.

ADVANCED INDIVIDUAL TRAINING

5-28. Training schedule development in AIT is a complex process. Several variables impact the ability to apply one training schedule across all of AIT. These variables include: how units fill, length of the training cycle, student to leader ratio, training conducted by shift, availability of PRT training areas, MOS specific training requirements, equipment, and facilities; therefore, commanders and PRT leaders should apply the following doctrinal guidelines when developing their unit PRT schedules:

  • PRT sessions should be scheduled for four-to-five days per week, depending on the POI and course training schedule.
  • Alternate strength and mobility emphasis weeks with endurance and mobility emphasis weeks on five-day per week training schedules throughout the length of the training cycle. A strength and mobility emphasis week contains three strength and mobility training days and two endurance and mobility training days. An endurance and mobility emphasis week contains three endurance and mobility training days and two strength and mobility training days.
  • During four-day per week training schedules, alternate strength and mobility days with endurance and mobility days.
  • Utilize exercises, drills, and activities listed in paragraph 5-26 when developing AIT PRT schedules. See Chapters 9, Strength and Mobility Activities, and Chapter 10, Endurance and Mobility Activities, for a detailed description of strength and mobility and endurance and mobility drills and activities.
  • Supplemental PRT exercises, drills, and activities found on the USAPFS website may be integrated into sustaining phase PRT schedules. Commanders and PRT leaders are responsible for ensuring Soldiers have achieved the appropriate level of fitness and motor skill development before conducting these more complex activities.
  • Strength and mobility exercise progression is accomplished by progressing from 5 repetitions of each exercise to a maximum of 10 repetitions per exercise. If more than 10 repetitions per exercise are desired, repeat the drill in its entirety. Examples of a rational progression include the following ranges of repetitions performed: PD (5-10 reps), CDs 1, 2, and 3 (5-10 reps), CLs 1 and 2 (5-10 reps), and the GD (1-3 reps).
  • For those strength and mobility exercises and drills that use time, a rational progression involves increasing the amount of time allocated for each exercise. Examples of a rational progression include: PSD (2-4 sets @ 30-60 seconds) and the strength training circuit (2-3 rotations @ 60 seconds).
  • The initial assessment for new fills is the 1-mile run assessment. This assessment is used to assign Soldiers to the appropriate running ability groups.
  • Sustaining phase ability group run (AGR) times are different from toughening phase AGR times. Refer to Chapter 10, Endurance and Mobility Activities, Tables 10-3 and 10-4 for placing Soldiers into AGR groups, pacing, and split times.
  • Speed running is the most important endurance and mobility activity; therefore, speed running is scheduled at least one time per week. If there is only one endurance and mobility activity session scheduled per week, it will be speed running. Speed running includes the following activities: 30:60s, 60:120s, and the 300-yd SR. Speed running progression for 30:60s and 60:120s ranges from 6 to 10 repetitions. The 300-yd SR progresses from 1 to 3 repetitions.
  • Release runs and HR are a combination of sustained and speed running; however, these activities will not replace 30:60s, 60:120s, and/or the 300-yd SR. Release run progression should not exceed 30 minutes total running time. The progression for HR is running up or down gentle slopes progressing to steeper hills, distances of 40 to 60 yards, and increasing from 5 to 10 repetitions.
  • Foot marching is a movement component of maneuver and is a critical Soldier physical requirement. Regular foot marching helps to avoid the cumulative effects of lower-body injury trauma and prepares Soldiers to successfully move under load. Refer to FM 21-18, Foot Marching, for specific guidance on foot marching variables such as: terrain, frequency, load, rate of march, distance, visibility, halts, and rest. Length of the training cycle, MOS requirements, and POI will determine how these variables are applied to the PRT schedule.
  • If combatives training is conducted as a PRT session, it should be conducted only one time per week. Preferably, combatives should only replace a sustained running or foot march session during an endurance emphasis week and one of the three strength training sessions during a strength emphasis week.
  • Army Physical Fitness Tests will be conducted IAW Appendix A of this TC and the course POI. Preferably, the APFT should be scheduled on Monday. If the APFT is not conducted on a Monday, then no PRT is scheduled on the day before the APFT.

5-29. AR 350-1 acknowledges that specified units and schools have separate physical fitness standards. Within AIT, examples include diving, parachute, and parachute rigger military occupational specialties (MOSs). Commanders that train MOSs that have separate PRT and testing requirements will request approval from the DCG-IMT to implement PRT exercises, drills, and activities to meet these higher physical fitness standards. The USAPFS can assist commanders with the development of PRT programs identified as having separate PRT and testing requirements.

5-30. Refer to Table 5-6, Sustaining Phase PRT Daily Session Overview, for an example of activity sequencing and session purpose. These activities increase in difficulty, complexity, intensity, and/or duration.

Table 5-6. Sustaining phase PRT daily session overview (AIT and OSUT-B/G phases)

Monday Tuesday Wednesday Thursday Friday
Preparation: PD Activities: MMD 1&2, AGR or Release Run Recovery: RD Preparation: PD Activities: GD, CD 1&2, CL 1, PSD or STC and PSD Recovery: RD Preparation: PD Activities: MMD 1&2, 60:120s, 300 yd SR Recovery: RD Preparation: PD Activities: GD, CD 3, CL 2, PSD or STC and PSD Recovery: RD Preparation: PD Activities: MMD 1&2, Hill Repeats or Terrain Run or 10K FM w/fl Recovery: RD
Monday
Preparation: PD Activities: MMD 1&2, AGR or Release Run Recovery: RD The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. Military Movement Drills 1 and 2 help improve running form while preparing the Soldier for sustained running. The Ability Group Run or Release Run improves aerobic endurance and speed through sustained running. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Tuesday
Preparation: PD Activities: GD, CD 1&2, CL 1, PSD or STC and PSD Recovery: RD The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Guerrilla Drill develops functional mobility for the performance of combatives and the ability to carry another Soldier. Conditioning Drills 1 and 2 consist of calisthenics that are designed to functionally train upper body and trunk muscular strength and endurance needed to successfully perform WTBDs. Climbing Drill 1 improves the upper body and trunk strength needed for manipulating body weight. The Push-up and Sit-up Drill provide upper-body strength and APFT improvement. The Strength Training Circuit develops total body strength and movement proficiency. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Wednesday
Preparation: PD Activities: MMD 1&2, 60:120s and 300 YD SR Recovery: RD The purpose of this session is to improve the conditioning required to successfully perform WTBDs such as IMT and move under direct and indirect fire. Preparation readies and conditions the body for a variety of body management competencies. The Military Movement Drills 1 and 2 help improve running form while preparing the Soldier for speed running. 60:120s enhance speed and anaerobic power through sustained repeats of high intensity running with intermittent periods of recovery. The 300-yd Shuttle Run develops anaerobic endurance and functional mobility. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Thursday
Preparation: PD Activities: GD, CD 3, CL 2, PSD or STC and PSD Recovery: RD The purpose of this session is to improve the functional strength and mobility needed for the successful performance of WTBDs. Soldiers perform these drills wearing ACUs, boots, and ACH. Preparation readies and conditions the body for a variety of body management competencies. The Guerrilla Drill develops functional mobility for the performance of combatives and the ability to carry another Soldier. Conditioning Drill 3 consists of advanced calisthenics that improve power, coordination and agility. Climbing Drill 2 improves the upper body and trunk strength needed for manipulating body weight under load. The Push-up and Sit-up Drill provide upper-body strength and APFT improvement. The Strength Training Circuit develops total body strength and movement proficiency. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Friday
Preparation: PD Activities: MMD 1&2, Hill Repeats or Terrain Run or 10K FM (aml) Recovery: RD The purpose of this session is to improve the strength, endurance, and mobility needed for the successful performance of foot marching and running over various terrains. Preparation readies and conditions the body for a variety of body management competencies. The foot march improves the muscular and aerobic endurance needed for foot marching. Hill Repeats and Terrain Running improve the Soldier’s ability to move quickly with agility over various terrains with or without a load. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Abbreviations PD – Preparation Drill 4C – Four for the Core HSD – Hip Stability Drill RD – Recovery Drill CD – Conditioning Drill CL – Climbing Drill PSD – PU/SU Drill SR – Shuttle Run AGR–Ability Group Run FM – Foot March RR – Release Run TR – Terrain Run STC – Strength Training Circuit FM-aml (foot march-approach march load)

OSUT

5-31. Physical readiness training in OSUT consists of a combination of toughening and sustaining phase exercises, drills, and activities. Commanders and PRT leaders should follow the toughening phase PRT schedule during the R/W/B phases of OSUT. Refer to Table 5-2 for the BCT and OSUT-R/W/B phase daily overview and for the toughening phase BCT and OSUT-R/W/B phase PRT schedule. During the b/g phases of OSUT, PRT schedules will be developed using sustaining phase exercises, drills, and activities found in paragraph 5-26. Refer to paragraph 5-28 and Table 5-6 for doctrinal guidelines when developing OSUT (B/G phase) PRT schedules.

BOLC B

5-32. The PRT schedule development for BOLC B is based upon adapting the conduct of sustaining phase exercises, drills, and activities to the course POIs and training schedules. Refer to paragraph 5-26 for PRT drills and activities selection, paragraph 5-28 for PRT scheduling guidelines, and Table 5-6 for a daily session overview. An example of a weekly PRT schedule and the purpose behind each session can be found in Table 5-6 also.

CONDENSED TIME

5-33. When scheduled training requirements in the training POI conflict with the designated time available for PRT, commanders and PRT leaders may choose to perform one of the two sessions shown in Table 5-7.

Table 5-7. Condensed sessions (sustaining phase)

Session Sustaining Phase
Strength and Mobility Preparation: PD (5-10 reps) Activities: GD (1 rep), CD 1&2 (5-10 reps ea) Recovery: RD (20 seconds)
Endurance and Mobility Preparation: PD (5-10 reps) Activities: MMD2 (1 rep) and 60:120s (8-10 reps) Recovery: RD (20 seconds)

FIELD TRAINING

5-34. Sustaining phase PRT should be conducted whenever possible within the constraints of the environment, whether on a range or during an FTX. The example schedule shown in Table 5-8 may be conducted anywhere and is not resource intensive.

Table 5-8. Field training sessions (sustaining phase)

Session Schedule
Endurance and Mobility Preparation: PD (5 reps) Activities: MMD1 (2 reps) and 300-yd SR (2 reps) Recovery: RD (20 seconds)
Strength and Mobility Preparation: PD (5 reps) Activities: CD 1&2 (5 reps ea) and PSD (4×30 sec) Recovery: RD (20 seconds)

PRT IN OPERATIONAL UNITS

5-35. Sustaining phase PRT supports ARFORGEN. See AR 350-1 for a detailed description of the ARFORGEN model.

5-18 TC 3-22.20 20 August 2010

ARMY FORCE GENERATION

5-36. Army Force Generation uses a structured progression of increased unit readiness over time. This results in recurring periods of availability of trained, ready, and cohesive units prepared for operational deployment as specified in the Army Campaign Plan. The recurring structured progression of increasing unit readiness focuses on reset, train/ready, and available phases IAW operational readiness cycles. With the potential to have shortened ARFORGEN cycles, commanders need to stay vigilant in planning and programming PRT that supports full spectrum operations.

Reset Phase

5-37. Units returning from deployment are placed in the reset phase. Units usually remain in the reset phase for up to 180 days (6 months) for active component units and up to 365 days (12 months) for RC units. The goal is to achieve readiness status level of C1 as soon as possible. Typically, Soldiers in these units experience detraining or injury and may return less fit than before deployment. Special consideration must be given to this when planning PRT. Once the unit has stabilized and recovered, commanders and PRT leaders should conduct PRT assessments using foot marches, APFT, or unit readiness standards. This suggests an appropriate start point for regular PRT. For example, exercise sessions should first be conducted at a lower intensity, duration, and exercise volume. Sessions should increase progressively as Soldiers improve and regain their previous fitness levels. Initial PRT sessions should be no longer than 60 minutes in duration and progress to 90 minutes. See the sample reset schedule in this chapter for appropriate progression; sets and repetitions for strength and mobility activities; and sets, repetitions, pace, recovery, and total time in endurance and mobility activities.

Train/Ready Phase

5-38. Once units complete the reset phase, PRT leaders should continue to conduct strength and mobility activities and endurance and mobility activities two to three times per week each. The leaders select activities and drills under sustaining phase activities or supplemental PRT exercises, drills, and activities from the USAPFS website. Commanders and PRT leaders should continue to schedule PRT sessions that specifically enhance mission and C-or D-METL task performance. For example, emphasis should be placed on activities that involve wearing ACUs, boots, IOTV, ACH, and individual weapons. These activities include military movement drills 1 and 2, speed running, GD, CL 2, foot marching, combatives, and obstacle course negotiation. See the sample train/ready phase schedule in this chapter. Units identified within the train/ready phase have no set duration.

Available Phase

5-39. Units in the available phase should focus on activities and drills that support operational missions IAW their C-METL or D-METL. See the sample available phase schedule in this chapter. This schedule can be repeated throughout the available phase until units are deployed. Once deployed to the theater of operations, units should continue to conduct PRT activities that are safe and appropriate to the operating environment. Commanders and PRT leaders may select activities and drills to ensure a balanced, progressive, integrated program that can be conducted safely within the constraints of the operating environment. Refer to paragraph 5-26 for a list of sustaining phase PRT exercises, drills, and activities.

Deployment

5-40. Deployment to the theatre of operations may present limitations and constraints on the conduct of PRT. For this reason, special considerations must be taken when planning and conducting individual and collective PRT sessions. Typically, endurance and mobility activities such as sustained running are more negatively impacted than the conduct of strength and mobility activities. In areas where sustained running cannot be conducted, military movement drills, 30:60s, 60:120s, and 300-yd SR should be employed to maintain physical readiness. Commanders can also recommend the use of endurance training equipment (treadmills, elliptical trainers, steppers, and cycle ergometers) for individual and small unit training. Strength and mobility may be trained individually or collectively using the strength and mobility activities specified in Chapter 9. When training individually or in small groups, much benefit is gained by using strength STMs and equipment such as free weights. See the sample individual and collective deployment PRT schedule listed later in this chapter.

SUSTAINING PHASE PRT SCHEDULES

5-41. The following paragraphs discuss sustaining phase PRT schedules as they apply to operational units.

SCHEDULE OVERVIEW

5-42. PRT should be conducted four to five days per week IAW AR 350-1. Unlike the toughening phase schedule, activities will vary from week to week in order to train more PRT activities and specifically train for the physical requirements in support of C-and/or D-METL performance. Not all sustaining phase activities are listed on the sample Sustaining Phase PRT Daily Session Overview (Table 5-9). This table is an example of activity sequencing and session purpose. Tables 5-10 through 5-14 describe the ordered sequence of training to be used for unit PRT during phases of ARFORGEN. The following special considerations apply to the sustaining phase schedules:

  • PRT sessions should be 60 to 90 minutes to allow adequate conditioning for all components.
  • Foot marching under fighting or approach march load may be substituted for sustained running.
  • Speed running should be conducted at least one time per week. If conducted only once, preferably, it should be scheduled in the middle of the training week.
  • The APFT is best conducted on Monday to ensure adequate recovery and performance.
  • Post-deployment, a 1-mile unit run reveals detraining and allows reassignment by ability group.
  • During FTXs, the FTX or deployment PRT schedules are used.
    • Chapter 6 gives sample training schedules for Soldiers who fail standards or are on medical profile.
      • Fail AWCP standards.
      • Fail APFT standards or unit goals.
      • Temporary or permanent physical profile.

Table 5-9. Sustaining phase PRT daily session overview (ARFORGEN)

Monday Tuesday Wednesday Thursday Friday
Preparation: PD Activities: MMD 1&2, AGR or RR or HR or TR Recovery: RD Preparation: PD Activities: GD, CD 1&2, CL 1 and PSD or STC Recovery: RD Preparation: PD Activities: MMD 1&2, 60:120s and 300 yd SR Recovery: RD Preparation: PD Activities: GD, CD 3 and CL 1&2 or STC and PSD Recovery: RD Preparation: PD Activities: MMD 1&2, AGR or RR or HR or TR or 10K FM w/aml Recovery: RD
Monday
Preparation: PD Activities: MMD 1&2, AGR or RR or HR or TR Recovery: RD The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Military Movement Drills 1 and 2 help improve running form while preparing the Soldier for sustained and speed running. Ability Group, Release and Terrain Runs along with Hill Repeats improve aerobic and anaerobic endurance through sustained running. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Tuesday
Preparation: PD Activities: GD, CD 1&2 CL 1 and PSD or STC Recovery: RD The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Guerrilla Drill develops functional mobility for the performance of combatives and the ability to carry another Soldier. Conditioning Drills 1& 2 consist of intermediate and advanced exercises that are designed to functionally train upper body and trunk muscular strength, and endurance needed to successfully perform WTBDs. Climbing Drill 1 improves upper body and trunk strength needed for manipulating body weight. The Push-up and Sit-up Drill improves APFT performance. The Strength Training Circuit develops total body strength and movement proficiency. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Wednesday
Preparation: PD Activities: MMD 1&2, 60:120s and 300 yd SR Recovery: RD The purpose of this session is to improve the conditioning required for successful performance WTBDs, such as individual movement techniques and move under direct and indirect fire. Preparation readies and conditions the body for a variety of body management competencies. Military Movement Drills 1 & 2 help improve running form while preparing the Soldier for speed running. 60:120s enhance speed and anaerobic power through sustained repeats of high intensity running with intermittent periods of recovery. The 300-yd Shuttle Run develops anaerobic endurance and functional mobility. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Thursday
Preparation: PD Activities: GD, CD 3 and CL 1&2 or STC and PSD Recovery: RD The purpose of this session is to improve the strength and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Guerrilla Drill develops functional mobility for the performance of combatives and the ability to carry another Soldier. Conditioning Drill 3 consists of advanced exercises that are designed to functionally train upper body and trunk muscular strength and endurance needed to successfully perform WTBDs. Climbing Drills 1&2 improve upper body and trunk strength needed for manipulating body weight with and without load. The Strength Training Circuit develops total body strength and movement proficiency. The Push-up and Sit-up Drill improves APFT performance. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Friday
Preparation: PD Activities: MMD 1&2, AGR or RR or HR or TR or 10K FM w/aml Recovery: RD The purpose of this session is to improve the endurance and mobility needed for the successful performance of WTBDs. Preparation readies and conditions the body for a variety of body management competencies. The Military Movement Drills 1&2 help improve running form while preparing the Soldier for sustained and speed running. Ability Group, Release, and Terrain Runs along with Hill Repeats improve aerobic and anaerobic endurance through sustained running and improves the Soldier’s ability to move quickly with agility over various terrains. The foot march improves the muscular and aerobic endurance needed for foot marching under load. Recovery safely returns Soldiers to a pre-exercise state while improving mobility.
Abbreviations PD – Preparation Drill 4C – Four for the Core HSD – Hip Stability Drill RD – Recovery Drill CD – Conditioning Drill CL – Climbing Drill PSD – PU/SU Drill SR – Shuttle Run AGR – Ability Group Run FM – Foot March RR – Release Run TR – Terrain Run STC – Strength Training Circuit FM-aml (foot march approach march load)

Table 5-10. Unit PRT reset schedule, Month 1

OCTOBER (RESET MONTH 1)
Monday Tuesday Wednesday Thursday Friday
1 Preparation: PD (5 reps) Activities: 1-mile run assessment Recovery: RD (30 sec) 2 Preparation: PD (5 reps) Activities: 4C (60 sec). CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec) 3 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), 30:60s (6 reps), 300-yd SR (1 rep) Recovery: RD (30 sec) 4 Preparation: PD (5 reps) Activities: 4C (60 sec). CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec) 5 COLUMBUS DAY TRAINING HOLIDAY
8 9 Preparation: PD (5 10 Preparation: PD (5 11 Preparation: PD (5 12 Preparation: PD (5
COLUMBUS DAY reps) reps) reps) reps)
TRAINING Activities: HSD (5 Activities: 4C (60 Activities: HSD (5 Activities: 4C (60 sec).
HOLIDAY reps), MMD 1 (2 reps), 30:60s (7 reps), 300-yd SR (1 rep) Recovery: RD (30 sec) sec). CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec) reps), MMD 1 (1 rep), AGR (20 min) Recovery: RD (30 sec) CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec)
15 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (20 min) Recovery: RD (30 sec) 16 Preparation: PD (5 reps) Activities: 4C (60 sec). CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec) 17 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (2 reps), 30:60s (7 reps), 300-yd SR (1 rep) Recovery: RD (30 sec) 18 Preparation: PD (5 reps) Activities: 4C (60 sec). CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec) 19 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (20 min) Or FM w/fl Recovery: RD (30 sec)
22 Preparation: PD (5 reps) Activities: 4C (60 sec). CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec) 23 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (2 reps), 30:60s (9 reps), 300-yd SR (1 rep) Recovery: RD (30 sec) 24 Preparation: PD (5 reps) Activities: 4C (60 sec). CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec) 25 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (20 min) Recovery: RD (30 sec) 26 Preparation: PD (5 reps) Activities: 4C (60 sec). CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec)
29 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (1 rep), AGR (20 min) Recovery: RD (30 sec) 30 Preparation: PD (5 reps) Activities: 4C (60 sec). CD 1 & 2 (5 reps ea), CL1 (5 reps) Recovery: RD (30 sec) 31 Preparation: PD (5 reps) Activities: HSD (5 reps), MMD 1 (2 reps), 30:60s (9 reps), 300-yd SR (1 rep) Recovery: RD (30 sec)

Table 5-10. Unit PRT reset schedule, Month 2 (continued)

NOVEMBER (RESET MONTH 2)
Monday Tuesday Wednesday Thursday Friday
1 2
Preparation: PD (5 Preparation: PD (5
reps) reps)
Activities: 4C (60 Activities: HSD (5
sec), CD 1 (5 reps ), reps),
CL 1 (5 reps), PSD MMD 1 (1 rep),
(2 x 30 sec) AGR (20 min) or
Recovery: RD (30 FM w/fl (<10 k)
sec) Recovery: RD (30 sec)
5 6 7 8 9
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) VETERAN‟S DAY
Activities: 4C (60 Activities: HSD (10 Activities: 4C (60 Activities: HSD (10 TRAINING
sec), CD 2 (2 x 5 reps), sec), CD 2 (2 x 5 reps), MMD 1 (1 HOLIDAY
reps ), CL 1 (2 x 5 MMD 1 (1 rep), reps ), CL 1 (2 x 5 rep),
reps), PSD (2 x 45 30:60s (8 reps), 300 reps), PSD (2 x 45 AGR (25 min)
sec) yd SR (1 rep) sec) Recovery: RD (30
Recovery: RD (30 Recovery: RD (30 Recovery: RD (30 sec)
sec) sec) sec)
12 13 Preparation: PD (10 14 Preparation: PD (10 15 Preparation: PD (10 16 Preparation: PD (10
VETERAN‟S DAY reps) reps) reps) reps)
TRAINING Activities: 4C (60 Activities: HSD (10 Activities: 4C (60 Activities: HSD (10
HOLIDAY sec), CD 2 (2 x 5 reps ), CL 1 (2 x 5 reps), PSD (2 x 45 sec) Recovery: RD (30 sec) reps), MMD 1 (1 rep), 30:60s (8 reps), 300yd SR (1 rep) Recovery: RD (30 sec) sec), CD 2 (2 x 5 reps ), CL 1 (2 x 5 reps), PSD (2 x 45 sec) Recovery: RD (30 sec) reps), MMD 1 (1 rep), AGR (25 min) or FM w/fl (<10 k) Recovery: RD (30 sec)
19 20 21 22 23
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) THANKSGIVING THANKSGIVING
Activities: 4C (60 Activities: HSD (10 Activities: 4C (60 TRAINING TRAINING
sec), CD1 (2 x 5 reps reps), sec), HOLIDAY HOLIDAY
), CL 1 (2 x 5 reps), MMD 1 (1 rep), CD1 (2 x 5 reps),
PSD (2 x 45 sec) 30:60s (10 reps), CL 1 (2 x 5 reps),
Recovery: RD (30 300-yd SR (1 rep) PSD (2 x 45 sec)
sec) Recovery: RD (30 sec) Recovery: RD (30 sec)
26 27 28 29 30
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: HSD (10 Activities: 4C (60 Activities: HSD (10 Activities: 4C (60 Activities: HSD (10
reps), MMD 1&2 (1 sec), CD1 & 2 (5 reps), sec), CD1 & 2 (5 reps),
rep ea), reps ea ), CL 1 (2 x MMD 1&2 (1 rep ea), reps ea ), CL 1 (2 x MMD 1&2 (1 rep ea.),
AGR (25 min) or RR 5-10 reps), PSD (2 x 60:120s (6 reps), 5-10 reps), PSD (2 x AGR (25 min) or
(25 min) 45 sec) 300-yd SR (1 rep) 45 sec) FM w/fl (<10 k)
Recovery: RD (30 sec) Recovery: RD (30 sec) Recovery: RD (30 sec) Recovery: RD (30 sec) Recovery: RD (30 sec)

Table 5-10. Unit PRT reset schedule, Month 3 (continued)

DECEMBER (RESET MONTH 3)
Monday Tuesday Wednesday Thursday Friday
3 4 5 6 7
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: 4C (60 Activities: HSD (10 Activities: 4C (60 Activities: HSD (10 Activities: 4C (60
sec), CD1 (10 reps), reps), MMD 1&2 (1 sec), CD1 (10 reps), reps), sec), CD1 (10 reps),
CL 1 (10 reps), rep ea), CL 1 (10 reps), PSD MMD 1&2 (1 rep ea), CL 1 (10 reps), PSD
PSD (2 x 60 sec) AGR (25 min) or RR (2 x 60 sec) 60:120s (8 reps) (2 x 60 sec)
Recovery: RD (30 sec) (25 min) Recovery: RD (30 sec) Recovery: RD (30 sec) Recovery: RD (30 sec) Recovery: RD (30 sec)
10 11 12 13 14
Preparation: : PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: Activities: 4C (60 Activities: Activities: 4C (60 Activities: HSD (10
APFT sec), CD2 (10 reps), ACUs/Boots, sec), CD2 (10 reps), reps),
Recovery: RD (30 CL 1 (10 reps), HSD (10 reps), CL 1 (10 reps), MMD 1&2 (1 rep ea),
sec) PSD (2 x 60 sec) Recovery: RD (30 sec) MMD 1&2 (1 rep ea) 300-yd SR (1 rep), 30:60s (10 reps) Recovery: RD (30 sec) PSD (2 x 60 sec) Recovery: RD (30 sec) AGR (30 min) or FM w/fl (<10 k) Recovery: RD (30 sec)
17 18 19 20 21
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: 4C (60 Activities: Activities: 4C (60 Activities: HSD (10 Activities: 4C (60
sec), CD1 (10 reps), ACUs/Boots, sec), CD2 (10 reps), reps), MMD 1&2 (1 sec), CD1 (10 reps),
CL 1 (10 reps), PSD HSD (10 reps), CL 1 (10 reps), PSD rep ea), CL 1 (10 reps), PSD
(2 x 60 sec) or STC MMD 1&2 (1 rep ea), (2 x 60 sec) or STC AGR (25 min) or (2 x 60 sec) or STC
(3 rotations x 60 sec) or STM1 (3 rotations 300-yd SR (1 rep), (3 rotations x 60 sec) or STM1 (3 rotations RR (25 min) (3 rotations x 60 sec) or STM1 (3 rotations
x 60 sec) 60:120s (8 reps) x 60 sec) Recovery: RD (30 x 60 sec)
Recovery: RD (30 Recovery: RD (30 Recovery: RD (30 sec) Recovery: RD (30
sec) sec) sec) sec)
24 25 26 27 28
CHRISTMAS CHRISTMAS BLOCK LEAVE BLOCK LEAVE BLOCK LEAVE
TRAINING TRAINING
HOLIDAY HOLIDAY
31 NEW YEARS TRAINING HOLIDAY

Table 5-10. Unit PRT reset schedule, Month 4 (continued)

JANUARY (RESET MONTH 4)
Monday Tuesday Wednesday Thursday Friday
1 2 3 4
NEW YEAR‟S DAY BLOCK LEAVE BLOCK LEAVE BLOCK LEAVE
TRAINING
HOLIDAY
7 8 9 10 11
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) MLK
Activities: HSD (10 Activities: 4C (60 sec), Activities: Activities: 4C (60 sec), TRAINING
reps), MMD 1&2 (1 CD1 (10 reps), CL 1 ACUs/Boots, CD2 (10 reps), CL 1 HOLIDAY
rep ea), (10 reps), PSD (2 x 60 HSD (10 reps), MMD (10 reps), PSD (2 x 60
AGR (25 min) or RR sec) or STC (3 1&2 (1 rep ea), sec) or STC (3
(25 min) rotations x 60 sec) or 300-yd SR (1 rep), rotations x 60 sec) or
Recovery: RD (30 sec) STM1 (3 rotations x 60 sec) Recovery: RD (30 sec) 30:60s (10 reps) Recovery: RD (30 sec) STM1 (3 rotations x 60 sec) Recovery: RD (30 sec)
14 15 Preparation: PD (10 16 Preparation: PD (10 17 Preparation: PD (10 18 Preparation: PD (10
MLK reps) reps) reps) reps)
TRAINING Activities: HSD (10 Activities: 4C (60 sec), Activities: Activities: 4C (60 sec),
HOLIDAY reps), MMD 1&2 (1 rep ea), AGR (30 min) or RR (30 min) Recovery: RD (30 sec) CD1 (10 reps), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or STM1 (3 rotations x 60 sec) Recovery: RD (30 sec) ACUs/Boots, HSD (10 reps), MMD 1&2 (1 rep ea), 300-yd SR (1 rep), 30:60s (10 reps) Recovery: RD (30 sec) CD2 (10 reps), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or STM1 (3 rotations x 60 sec) Recovery: RD (30 sec)
21 22 23 24 25
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: HSD (10 Activities: 4C (60 sec), Activities: HSD (10 Activities: 4C (60 sec), Activities: HSD (10
reps), MMD 1&2 (1 CD1 (10 reps), CL 1 reps), MMD 1&2 (1 CD2 (10 reps), CL 1 reps),
rep ea), (10 reps), PSD (2 x 60 rep ea), 60:120s (10 (10 reps), PSD (2 x 60 MMD 1&2 (1 rep ea),
AGR (30 min) or RR sec) or STC (3 reps) sec) or STC (3 AGR (30 min) or
(30 min) Recovery: RD (30 sec) rotations x 60 sec) or STM1 (3 rotations x 60 sec) Recovery: RD (30 sec) rotations x 60 sec) or STM1 (3 rotations x 60 sec) FM w/fl (<10 k) Recovery: RD (30 sec)
Recovery: RD (30 sec) Recovery: RD (30 sec)
28 29 30 31
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps)
Activities: 4C (60 sec), Activities: HSD (10 Activities: 4C (60 sec), Activities: HSD (10
CD2 (10 reps), CL 1 reps), MMD 1&2 (1 CD2 (10 reps), CL 1 reps), MMD 1&2 (1
(10 reps), PSD (2 x 60 rep ea), 60:120s (10 (10 reps), PSD (2 x 60 rep ea),
sec) or STC (3 reps) sec) or STC (3 AGR (30 min) or RR
rotations x 60 sec) or Recovery: RD (30 sec) rotations x 60 sec) or (30 min)
STM1 (3 rotations x 60 STM1 (3 rotations x 60 Recovery: RD (30 sec)
sec) sec)
Recovery: RD (30 sec) Recovery: RD (30 sec)

Table 5-10. Unit PRT reset schedule, Month 5 (continued)

FEBRUARY (RESET MONTH 5)
Monday Tuesday Wednesday Thursday Friday
1 Preparation: PD (10 reps) Activities: 4C (60 sec), CD2 (10 reps), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or STM1 (3 rotations x 60 sec) Recovery: RD (30 sec)
4 5 6 7 8
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 reps) Preparation: PD (10
reps) reps) reps) Activities: ACUs/Boots, 4C reps)
Activities: HSD (10 Activities: ACUs/Boots, Activities: HSD (10 (60 sec), GD (1 rep), CD Activities: HSD (10
reps), MMD 1&2 (1 4C (60 sec), GD (1 reps) MMD 1&2 (1 1&2 (10 reps ea), CL 2 reps),
rep ea), rep), CD 1&2 (10 reps rep ea) 60:120s (10 (2×5 reps), PSD (2 x 60 MMD 1&2 (1 rep ea),
AGR (30 min) or RR ea), CL 2 (2×5 reps), reps) or300 yd-SR (2 sec) or STC (3 rotations x AGR (30 min) or
(30 min) PSD (2 x 60 sec) or reps) & 60 sec) or STM1 (3 FM w/fl (TBD)
Recovery: RD (30 STC (3 rotations x 60 Hill Repeats (6-8 rotations x 60 sec) Recovery: RD (30 sec)
sec) sec) or STM1 (3 rotations x 60 sec) Recovery: RD (30 sec) reps) Recovery: RD (30 sec) Recovery: RD (30 sec)
11 12 13 14 15
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 reps)
reps) reps) reps) Activities: ACUs/Boots,
Activities: 4C (60 Activities: ACUs/Boots, Activities: 4C (60 HSD (10 reps) MMD 1&2 PRESIDENT‟S DAY
sec), CD 1&2 (10 reps ea), CL 1 (2×5 HSD (10 reps), MMD 1&2 (1 rep ea), TR (20 sec), CD 3 (5-10) reps), CL 1 (2×5 (1 rep ea), 30:60s (6-8 reps) or TRAINING
reps), PSD (2 x 60 min) reps), PSD (2 x 60 300 yd-SR (2 reps) & Hill HOLIDAY
sec) or STC (3 Recovery: RD (30 sec) sec) or STC (3 Repeats (6-8 reps)
rotations x 60 sec) or rotations x 60 sec) or Recovery: RD (30 sec)
STM1 (3 rotations x STM1 (3 rotations x
60 sec) 60 sec)
Recovery: RD (30 Recovery: RD (30
sec) sec)
18 19 Preparation: PD (10 20 Preparation: PD (10 21 Preparation: PD (10 reps) 22 Preparation: PD (10
PRESIDENT‟S DAY reps) reps) Activities: ACUs/Boots, 4C reps)
TRAINING Activities: ACUs/Boots, 4C (60 sec), GD (1 Activities: HSD (10 reps), MMD 1&2 (1 (60 sec), GD (1 rep), CD 3 (5 reps), CL 2 (2×5 reps), Activities: HSD (10 reps),
HOLIDAY rep), CD 3 (5 reps), CL 2 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or STM1 (3 rotations x 60 sec) Recovery: RD (30 sec) rep ea), 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (6-8 reps) Recovery: RD (30 sec) PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or STM1 (3 rotations x 60 sec). Recovery: RD (30 sec) MMD 1&2 (1 rep ea), AGR (30 min) or FM w/fl (TBD) Recovery: RD (30 sec)
25 26 27 28 29
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 reps) Preparation: PD (10
reps) reps) reps) Activities: HSD (10 reps) reps)
Activities: 4C (60 Activities: HSD (10 Activities: 4C (60 MMD 1&2 (1 rep ea) Activities: 4C (60 sec),
sec), CD 3 (5-10) reps), MMD 1&2 (1 rep sec), CD 1&2 (10 60:120s (10 reps) or CD 1&2 (10 reps ea),
reps), CL 1 (2×5 ea), reps ea), CL 1 (2×5 300 yd-SR (2 reps) & Hill CL 1 (2×5 reps), PSD
reps), PSD (2 x 60 AGR (30 min) or RR reps), PSD (2 x 60 Repeats (6-8 reps) (2 x 60 sec) or STC (3
sec) or STC (3 (30 min) sec) or STC (3 Recovery: RD (30 sec) rotations x 60 sec) or
rotations x 60 sec) or Recovery: RD (30 sec) rotations x 60 sec) or STM1 (3 rotations x 60
STM1 (3 rotations x STM1 (3 rotations x sec)
60 sec) 60 sec) Recovery: RD (30 sec)
Recovery: RD (30 Recovery: RD (30
sec) sec)

Table 5-10. Unit PRT reset schedule, Month 6 (continued)

MONTH MARCH (RESET MONTH 6)
Monday Tuesday Wednesday Thursday Friday
3 Preparation: PD (10 reps) Activities: MMD 1 (1 rep), 1-mile run assessment Recovery: RD (30 sec) 4 Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 5 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea) 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (6-8 reps) Recovery: RD (30 sec) 6 Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 7 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or FM w/fl or aml (TBD) Recovery: RD (30 sec)
10 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 11 Preparation: PD (10 reps) Activities: ACUs/Boots, MMD 1&2 (1 rep ea), TR (20 min) Recovery: RD (30 sec) 12 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 13 Preparation: PD (10 reps) Activities: ACUs/Boots, MMD 1&2 (1 rep ea), 30:60s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) 14 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec)
17 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or RR (30 min) Recovery: RD (30 sec) 18 Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 19 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea) 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (6-8 reps) Recovery: RD (30 sec) 20 Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 21 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or FM w/fl or aml (TBD) Recovery: RD (30 sec)
24 Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 25 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) 26 Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 27 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or RR (30 min) Recovery: RD (30 sec) 28 Preparation: PD (10 reps) Activities: ACUs/Boots, GD (1 rep), CD 3 (5-10 reps), CL 2 (2×5 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec)
31 Preparation: PD (10 reps) Activities: APFT Recovery: RD (30 sec)

Table 5-11. Unit PRT train/ready schedule, Month 1

APRIL (TRAIN/READY MONTH 1)
Monday Tuesday Wednesday Thursday Friday
1 2 3 4
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps)
Activities: CD 1&2 (10 Activities: MMD 1&2 (1 Activities: CD 1&2 (10 Activities: MMD 1&2 (1
reps ea), CL 1 (10 rep ea), 60:120s (10 reps ea), CL 1 (10 rep ea),
reps), PSD (2 x 60 reps) or reps), PSD (2 x 60 AGR (30 min) or RR
sec) or STC (3 rotations x 60 sec) or 300 yd-SR (2 reps) & Hill Repeats (8-10 sec) or STC (3 rotations x 60 sec) or (30 min) Recovery: RD (30 sec)
other strength training reps) other strength training
modalities Recovery: RD (30 sec) modalities
Recovery: RD (30 sec) Recovery: RD (30 sec)
7 8 9 10 11
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: CD 1&2 (10 Activities: MMD 1&2 (1 Activities: ACUs/Boots, Activities: MMD 1&2 (1 Activities: CD 1&2 (10
reps ea), CL 1 (10 rep ea), 30:60s (15 GD (1 rep), CD 3 (5-10 rep ea), 30:60s (10 reps ea), CL 1 (10
reps), PSD (2 x 60 reps) or reps), CL 2 (2×5 reps), reps) & reps), PSD (2 x 60
sec) or STC (3 300 yd-SR (3 reps) or PSD (2 x 60 sec) or 300 yd-SR (1 rep) or sec) or STC (3
rotations x 60 sec) or Hill Repeats (10 reps) STC (3 rotations x 60 Hill Repeats (10 reps) rotations x 60 sec) or
other strength training Recovery: RD (30 sec) sec) or other strength Recovery: RD (30 sec) other strength training
modalities training modalities modalities
Recovery: RD (30 sec) Recovery: RD (30 sec) Recovery: RD (30 sec)
14 15 16 17 18
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: MMD 1&2 (1 Activities: ACUs/Boots, Activities: MMD 1&2 (1 Activities: ACUs/Boots, Activities: MMD 1&2 (1
rep ea), GD (1 rep), CD 3 (5-10 rep ea), 30:60s (15 GD (1 rep), CD 3 (5-10 rep ea),
AGR (30 min) or RR reps), CL 2 (2×5 reps), reps) or reps), CL 2 (2×5 reps), AGR (30 min) or Unit
(30 min) or APFT PSD (2 x 60 sec) or 300 yd-SR (3 reps) or PSD (2 x 60 sec) or Run (30 min) or FM
Recovery: RD (30 sec) STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Hill Repeats (10 reps) Recovery: RD (30 sec) STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) w/fl or aml (TBD) Recovery: RD (30 sec)
21 22 23 24 25
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: CD 1&2 (10 Activities: MMD 1&2 (1 Activities: CD 1&2 (10 Activities: MMD 1&2 (1 Activities: CD 1&2 (10
reps ea), CL 1 (10 rep ea), 60:120s (10 reps ea), CL 1 (10 rep ea), reps ea), CL 1 (10
reps), PSD (2 x 60 reps) or reps), PSD (2 x 60 AGR (30 min) or RR reps), PSD (2 x 60
sec) or STC (3 300 yd-SR (2 reps) & sec) or STC (3 (30 min) sec) or STC (3
rotations x 60 sec) or Hill Repeats (8-10 rotations x 60 sec) or Recovery: RD (30 sec) rotations x 60 sec) or
other strength training reps) other strength training other strength training
modalities Recovery: RD (30 sec) modalities modalities
Recovery: RD (30 sec) Recovery: RD (30 sec) Recovery: RD (30 sec)
28 29 30
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps)
Activities: ACUs/Boots, Activities: CD 1&2 (10 Activities: ACUs/Boots,
MMD 1&2 (1 rep ea), reps ea), CL 1 (10 MMD 1&2 (1 rep ea),
TR (20 min) reps), PSD (2 x 60 30:60s (10-15 reps) or
Recovery: RD (30 sec) sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec)

Table 5-11. Unit PRT train/ready schedule, Months 2 through 6 (continued)

 

MAY-SEPTEMBER (TRAIN/READY MONTHS 2-6)
Monday Tuesday Wednesday Thursday Friday
1 Preparation: PD (10 reps) Activities: CD 3 (10 reps), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 2 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or Unit Run (30 min) or FM w/fl or aml (TBD) Recovery: RD (30 sec)
5 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 6 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) 7 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 8 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 30:60s (10-15 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) 9 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec)
12 Preparation: PD (10 reps) Activities: ACUs/Boots, MMD 1&2 (1 rep ea), TR (20 min) Recovery: RD (30 sec) 13 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 14 Preparation: PD (10 reps) Activities: ACUs/Boots, MMD 1&2 (1 rep ea), 30:60s (10-15 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) 15 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 16 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or Unit Run (30 min) or FM w/fl or aml (TBD) Recovery: RD (30 sec)
19 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities. Recovery: RD (30 sec) 20 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 60:120s (10 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) 21 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 22 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), 30:60s (10-15 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) 23 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec)
26 Preparation: PD (10 reps) Activities: ACUs/Boots, MMD 1&2 (1 rep ea), TR (20 min) Recovery: RD (30 sec) 27 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 28 Preparation: PD (10 reps) Activities: ACUs/Boots, MMD 1&2 (1 rep ea), 30:60s (10-15 reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) 29 Preparation: PD (10 reps) Activities: CD 1&2 (10 reps ea), CL 1 (10 reps), PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 30 Preparation: PD (10 reps) Activities: MMD 1&2 (1 rep ea), AGR (30 min) or Unit Run (30 min) or FM w/fl or aml (TBD) Recovery: RD (30 sec)

Table 5-12. Unit PRT, available schedule

OCTOBER or until DEPLOYED (AVAILABLE)
Monday Tuesday Wednesday Thursday Friday
1 2 3
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps)
Activities: CD 1&2 (10 Activities: MMD 1&2 (1 Activities: CD 1&2 (10
reps ea), CL 1 (10 rep ea), 60:120s (10 reps ea), CL 1 (10
reps), PSD (2 x 60 reps) or reps), PSD (2 x 60
sec) or STC (3 300 yd-SR (2 reps) & sec) or STC (3
rotations x 60 sec) or Hill Repeats (8-10 rotations x 60 sec) or
other strength training reps) other strength training
modalities Recovery: RD (30 sec) modalities
Recovery: RD (30 sec) Recovery: RD (30 sec)
6 7 8 9 10
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: ACUs/Boots, Activities: CD 3 (10 Activities: ACUs/Boots, Activities: CD 3 (10 Activities: MMD 1&2 (1
MMD 1&2 (1 rep ea), reps), CL 1 (10 reps), MMD 1&2 (1 rep ea), reps), CL 1 (10 reps), rep ea),
TR (30 min) PSD (2 x 60 sec) or 30:60s (10-15 reps) or PSD (2 x 60 sec) or AGR (30 min) or Unit
Recovery: RD (30 sec) STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Run (30 min) or FM w/fl or aml (TBD) Recovery: RD (30 sec)
13 14 15 16 17
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: ACUs/Boots, Activities: MMD 1&2 (1 Activities: ACUs/Boots, Activities: MMD 1&2 (1 Activities: ACUs/Boots,
GD (1 rep), CD 1&2 rep ea), 60:120s (10 GD (1 rep), CD 3 (5-10 rep ea), GD (1 rep), CD 1&2
(10 reps ea), CL 2 (2×5 reps) or reps), CL 2 (2×5 reps), AGR (30 min) or RR (10 reps ea), CL 2 (2×5
reps), PSD (2 x 60 300 yd-SR (2 reps) & PSD (2 x 60 sec) or (30 min) reps), PSD (2 x 60
sec) or STC (3 Hill Repeats (8-10 STC (3 rotations x 60 Recovery: RD (30 sec) sec) or STC (3
rotations x 60 sec) or reps) sec) or other strength rotations x 60 sec) or
other strength training Recovery: RD (30 sec) training modalities other strength training
modalities Recovery: RD (30 sec) modalities
Recovery: RD (30 sec) Recovery: RD (30 sec)
20 21 22 23 24
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: MMD 1&2 (1 Activities: ACUs/Boots, Activities: MMD 1&2 (1 Activities: ACUs/Boots, Activities: MMD 1&2 (1
rep ea), GD (1 rep), CD 3 (5-10 rep ea), 60:120s (10 GD (1 rep), CD 3 (5-10 rep ea),
AGR (30 min) or RR reps), CL 2 (2×5 reps), reps) or reps), CL 2 (2×5 reps), AGR (30 min) or Unit
(30 min) PSD (2 x 60 sec) or 300 yd-SR (2 reps) & PSD (2 x 60 sec) or Run (30 min) or FM
Recovery: RD (30 sec) STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) Hill Repeats (8-10 reps) Recovery: RD (30 sec) STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) w/fl or aml (TBD) Recovery: RD (30 sec)
27 28 29 30 31
Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10 Preparation: PD (10
reps) reps) reps) reps) reps)
Activities: Activities: CD 1 (10 Activities: MMD 1&2 (1 Activities: CD 2 (10 Activities: MMD 1&2 (1
APFT reps), CL 1 (10 reps), rep ea), 60:120s (10 reps), CL 1 (10 reps), rep ea),
Recovery: RD (30 sec) PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) reps) or 300 yd-SR (2 reps) & Hill Repeats (8-10 reps) Recovery: RD (30 sec) PSD (2 x 60 sec) or STC (3 rotations x 60 sec) or other strength training modalities Recovery: RD (30 sec) AGR (30 min) or RR (30 min) Recovery: RD (30 sec)

Table 5-13. Deployed PRT, collective schedule

 

DEPLOYED PRT-COLLECTIVE
Monday Tuesday Wednesday Thursday Friday
Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea) 300-yd SR (3 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) GD (1 rep) CD 1&2 (10 reps ea) CL 1 (10 reps) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea) 30:60s (10 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) GD (1 rep) CD 1&2 (10 reps ea) CL 1 (10reps) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea) 300-yd SR (3 reps) Recovery: RD (30 sec)
Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) GD (1 rep) CD 3 (10 reps), PSD (4 x 30 sec) CL 2 (5-10 reps) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea) 300-yd SR (3 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) GD (1 rep) CD 1&2 (10 reps ea) CL 1 (10 reps) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea) 30:60s (10 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) GD (1 rep) CD 3 (10 reps) PSD (4 x 30 sec) CL 2 (5-10 reps) or other strength training modalities Recovery: RD (30 sec)

Table 5-14. Deployed PRT, individual schedule

 

DEPLOYED PRT-INDIVIDUAL
Monday Tuesday Wednesday Thursday Friday
Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea), 300-yd SR (3 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) CD 1&2 (10 reps ea), PSD (4 x 30 sec), CL 1 (5 reps) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea), 300-yd SR (1 rep), 30:60s (10 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) STM (3 sets x 10 reps) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea), 300-yd SR (3 reps), or ETM (30 min) Recovery: RD (30 sec)
Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) CD 1&2 (10 reps ea), PSD (2 x 60 sec), CL 1 (5 reps) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea), 300-yd SR (3 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) CD 3 (10 reps), PSD (4 x 60 sec), CL 1 (5 reps) or other strength training modalities Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) MMD 1&2 (1 rep ea), 300-yd SR (1 rep), 30:60s (10 reps) Recovery: RD (30 sec) Preparation: PD (10 reps) Activities: (ACUs, Boots, IOTV) STM Drill 2 (3 x 10 reps) or other strength training modalities Recovery: RD (30 sec)

RESERVE COMPONENT

5-43. The sample schedules shown in Table 5-15 (quarterly collective training) and Table 5-16 (annual collective training) show PRT instruction and training for an RC unit. Table 5-15 shows individual training.

Table 5-15. RC quarterly and annual PRT schedule

1st Main Support Battalion
Requirements 1ST QTR 2ND QTR
7-9 OCT 18-19 NOV 1-2 DEC 6-7 JAN 17-18 FEB 3-4 MAR
Higher HQ FTX CMD Inspection MOBEX IG Mandatory Briefings CPX
Unit Training Company Collective Tasks SM Tasks NBC Proficiency Preparation NBC Proficiency Test SM Tasks NBC Collective Tasks Plan Bn Defense
Sustaining Phase PRT Assessment & Instruction Preparation: PD Activities: MMD 1&2 Activities: 1-mile Run Assessment Recovery: RD Preparation: PD Activities: ACU/Boots GD, CD 1&2, CL 1, PSD Recovery: RD Preparation: PD Activities: 30:60s, 60:120s, 300-yd SR Recovery: RD Preparation: PD Activities: ACU/Boots CD 3, CL 2, Recovery: RD Preparation: PD Activities AGR, TR, HR, RR Recovery: RD Preparation: PD Activities: ACU/Boots STM, and other strength training modalities Recovery: RD
1st Main Support Battalion
Requirements 3RD QTR 4TH QTR
15-16 APR 12-14 MAY 10-11 JUN 9-10 JUL 11-13 AUG 9-10 SEP
Higher HQ CMD Inspection FTX CMD Inspection Prep for AT AT 11-25 JUL Weapons Qualification Civil Disturbance Training
Unit Training Plan, Prepare Battalion Operations order CSS Operations ARTEP Mission Preparation Load Vehicles, Equipment ARTEP Missions Download PMI DECONEX Weapons Fire in MOPP 4 SM Tasks
Sustaining Phase PRT, Assessment & Instruction Preparation: PD Activities: APFT Recovery: RD Preparation: PD Activities: FM-FL/AML (Instruction) Recovery: RD Preparation: PD Activities: ACU/Boots GD, CD 3, CL 1&2, PSD Recovery: RD Refer to AT Collective PRT Schedule (Fig. 5-22) Preparation: PD Activities: STM 1or other strength training modalities (Instruction) Recovery: RD Preparation: PD Activities: APFT Recovery: RD

Table 5-16. RC annual collective PRT schedule

 

JULY – Annual Training
Monday Tuesday Wednesday Thursday Friday
11 Preparation: PD (5 reps) Activities: CD 1&2 (5 reps ea), CL 1 (5 reps), PSD (4×30 sec) Recovery: RD (30 sec) 12 Preparation: PD (5 reps) Activities: MMD 1&2 (1 rep ea), AGR (A/B 30 min C/D 20 min) Recovery: RD (30 sec) 13 Preparation: PD (5 reps) Activities: ACU/Boots GD (1 rep), CD 3 (5 reps), CL 2 (5 reps) Recovery: RD (30 sec) 14 Preparation: PD (5 reps) Activities: MMD 1&2 (1 rep ea), 300-yd SR (1 rep), 60:120s (6 reps) Recovery: RD (30 sec) 15 Preparation: PD (5 reps) Activities: CD 1&2 (5 reps ea), CL 1 (5 reps), PSD (4×30 sec) Recovery: RD (30 sec)
18 Preparation: PD (5 reps) Activities: FM-fl (10 K) Recovery: RD (30 sec) 19 Preparation: PD (5 reps) Activities: GD (1 rep), CD 1&2 (5 reps ea), CL 1 (5 reps) Recovery: RD (30 sec) 20 Preparation: PD (5 reps) Activities: ACUs/Boots/IOTV MMD 1&2 (1 rep ea), 300-yd SR (1 rep), 30:60s (6 reps) Recovery: RD (30 sec) 21 Preparation: PD (5 reps) Activities: CD 1&2 (5 reps ea), CL 1 (5 reps), PSD (4×30 sec) Recovery: RD (30 sec) 22 Preparation: PD (5 reps) Activities: MMD 1 & 2 (1 rep ea), Unit Run (30 min) Recovery: RD (30 sec)

INDIVIDUAL

5-44. Table 5-17 shows the individual schedule. Figure 5-2 shows an example of a commander‘s policyletter.

Table 5-17. RC individual PRT schedule

 

5 Days @ 60 Minutes per Day
Monday Tuesday Wednesday Thursday Friday
1 Preparation: PD (5 reps) Activities: Sustained Running Or ETM (20-30 min) Recovery: RD (30 sec) 2 Preparation: PD (5 reps) Activities: STM (2×10 reps) & PSD (4×30 sec) or other strength training modalities Recovery: RD (30 sec) 3 Preparation: PD (5 reps) Activities: MD 1&2 (1 rep ea) & 60:120s (8 reps) Recovery: RD (30 sec) 4 Preparation: PD (5 reps) Activities: STM (2x10reps) & PSD (4×30 sec) or other strength training modalities Recovery: RD (30 sec) 5 Preparation: PD (5 reps) Activities: MMD 1&2 (1 rep ea) & Sustained Running or ETM (20-30 min) Recovery: RD (30 sec)
8 9 10 11 12
Preparation: Preparation: Preparation: Preparation: Preparation:
PD (5 reps) PD (5 reps) PD (5 reps) PD (5 reps) PD (5 reps)
Activities: Activities: Activities: Activities: Activities:
STM (2×10 reps) & Sustained STM (2×10 reps) & MMD 1&2 STM (2×10 reps) &
PSD (4×30 sec) or Running PSD (4×30 sec) or (1 rep ea) & PSD (4×30 sec) or
other strength or ETM (20-30 other strength 60:120s (8 reps) other strength
training modalities min) training modalities Recovery: training modalities
Recovery: Recovery: Recovery: RD (30 sec) Recovery:
RD (30 sec) RD (30 sec) RD (30 sec) RD (30 sec)

SAMPLE COMMANDER’S POLICY LETTER

5-45. Refer to Figure 5-2. For an example of a unit PRT policy letter.

Physical Readiness Training

DEPARTMENT OF THE ARMY Headquarters, XX Battalion, XX Infantry XX Brigade, XX Division Fort XXXX, XX State XX zip code Office Symbol

Date

MEMORANDUM FOR All XX Infantry Leaders and Soldiers

SUBJECT: Commander‘s PolicyLetter # X: Physical Readiness Training

  1. References. TC 3-22.20,Army Physical Readiness Training, XX Date AR 350-1, Army Training and Leader Development Installation AR 350-1, XX Date
  2. General. In accordance with AR 350-1, all Soldiers will participate in either collective or individual 60 to 90 minute daily PRT sessions four or five times per week.

a. All sessions will include the exercises, drills, and activities listed in the sustaining phase from TC 3

22.20.

b. Normal PRT time is 0630 to 0800. Commanders will protect PRT time. Combatives training will be scheduled separately from unit PRT.

c. Special Conditioning programs will be conducted IAW Chapter 6, TC 3-22.20. Soldiers on temporary or permanent physical profile will be evaluated and assigned to the battalion reconditioning program. 1SG will coordinate with the reconditioning program leader (RPL) for all matters concerning Soldiers in the reconditioning program.

d. The APFT will be conducted IAW TC 3-22.20, Appendix A.

e. AR 600-9 is the standard for conduct of the Army Weight Control Program (AWCP).

3. Schedules. Commanders will follow Chapter 5, TC 3-22.20, which contains a doctrinal template for the conduct of collective and individual PRT exercises, drills, and activities.

a. The sustaining phase of PRT supports the Army Force Generation (ARFORGEN) model using reset, train/ready, and available phases. The model is designed using a ―structured progression of increased unit readiness over time.‖

b. This results in recurring periods of availability of trained, ready, and cohesive units prepared for operational deployment as specified in the Army Campaign Plan. The recurring structured progression of increasing unit readiness focuses on reset, train/ready, and available phases IAW the operational readiness cycles. The result is full mission readiness.

c. Structured progression also allows units time to prepare for an operational deployment cycle and surge capability.

d. As shown in AR 350-1, active Army forces plan for one deployment every three years, while reserve forces plan for one deployment every six years. Active and reserve forces can be called from the ready force pool for a surge to meet strategic requirements.

e. Commanders must be prepared to move to any position along the ARFORGEN cycle. Core-METL (CMETL) or Directed-METL (D-METL) paths for units must prepare them to operate anywhere or anytime within the spectrum of conflict. With the potential to have shortened ARFORGEN cycles, commanders need to stay vigilant in planning and programming PRT.

Figure 5-2. Sample, commander’s policy letter

  1. Uniforms. All Soldiers in a unit PRT formation will wear the same uniform. The Army physical fitness uniform (PFU) and ACUs (as described in AR 670-1) with boots, ACH, IOTV, and weapon are appropriate uniforms for the conduct of PRT. The high visibility reflective belt or reflective vest will be worn by all Soldiers during the conduct of unit or individual PRT. The reflective belt will be worn diagonally over the right shoulder to the hip. During the conduct of unit foot marches the reflective belt or reflective vest will be placed horizontally around the rucksack.
  2. Execution. Commanders will develop their PRT programs around mission and METL requirements.

a. PRT sessions are not solely devoted to preparation for the APFT.

b.
Company, platoon, and squad level PRT is authorized. Individual PRT should be the exception and not the rule.

c.
The PRT formation is for accountability and the execution of PRT, not a platform for administrative announcements.

d. Commanders must ensure that all PRT follows the Task, Conditions, Standards format.

e.
Commanders will annotate ―Preparation,‖ ―PRT drills and activities,‖ and ―Recovery‖ on their unit training schedules.

f. Neither organized athletics nor combatives training will be executed during PRT time.

g.
Foot marching will be conducted 2 to 3 times per month, replacing sustained running on the PRT schedule. Speed running will always be conducted at least one time per week.

h.
To ensure leaders conduct PRT training to standard, commanders require them to receive the training themselves before they may conduct PRT sessions. (This training is described in Chapters 7 through 10, TC 3-22.20.) This helps ensure that the PRT program is conducted to standard.

6. APFT. In accordance with AR 350-1, the APFT will be administered for record at least twice a year.

a. Ideally, testing dates should fall within the months of April and October.

b. Record testing, to include make-up testing, is annotated on the unit training schedule. Soldiers who score 270 points or higher with at least 90 points in each APFT event are awarded the Army Physical Fitness Excellence badge.

c. Height and weight screening to meet AR 600-9 standards may be conducted on the day of the record APFT or up to 30 days before or after the record test.

7. Unit Goals. Commanders should establish goals based on the physical requirements of the unit‘s mission/METL. The following is an example battery of unit-level assessments used to measure individual and collective unit readiness:

a. Collectively foot march 20 km with fighting load, under 5 hours (Chapter 10, TC 3-22.20, and FM 21-18).

b. Perform five unassisted pull-ups using overhand grip.

c. Complete a 300-yard shuttle run in under 90 seconds.

d. Perform individual Soldier carry with a Soldier of equal weight for 50 yards.

e. Soldiers score 270 or higher.

f. Soldiers meet AR 600-9 standards.

g. Soldiers meet AWST requirements.

Figure 5-2. Sample, commander‟s policy letter (continued)

Summary The PRT schedules prescribed in this chapter are adaptable to unit missions, individual capabilities, and unit OPTEMPO. The principles of train as you will fight, train to standard, and train to develop agile leaders and organizations are fundamental in the construction of PRT program development. Commanders must understand and apply the doctrinal templates in this chapter to chart a clear and achievable direction for the physical readiness of their units.


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