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Conditioning Drill 2 (CD 2)

Appendix D - TRADOC Standardized Physical Training Guide Pre-BCT, 05 November 2003

APPENDIX D

CONDITIONING DRILL TWO

Conditioning Drill 2

Exercise 1: The Push-up

Purpose: This exercise strengthens the muscles of the chest, shoulders, arms, and trunk.

Starting Position: Front Leaning Rest position.

Cadence: MODERATE.

Count:

  1. Bend the elbows, lowering the body until the upper arms are parallel with the ground.
  2. Return to the starting position.
  3. Repeat count one.
  4. Return to the starting position.

Check Points:

  • The hands are directly below the shoulders with fingers spread (middle fingers point straight ahead).

  • On counts one and three the upper arms stay close to the trunk, elbows pointing rearward.

  • On counts two and four the elbows straighten but do not lock.

  • The trunk should not sag. To prevent this, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise.

Precautions: N/A.

Variation: Soldiers should assume the six-point stance on their knees when unable to perform repetitions correctly to cadence.

Conditioning Drill 2

Exercise 2: The Sit-up

Purpose: This exercise strengthens the abdominal and hip-flexor muscles.

Starting Position: Supine position with hands behind head, fingers interlaced and knees bent at 90-degrees. Feet are together or up to twelve inches apart and flat on the ground. Hands are touching the ground.

Cadence: MODERATE.

Count:

  1. Raise the upper body to the vertical position so that the base of the neck is above the base of the spine.
  2. Return to the starting position in a controlled manner until the bottom of the shoulder blades touch the ground. The head and hands need not touch the ground.
  3. Repeat count one.
  4. Repeat count two and return to the starting position at the completion of the final repetition.

Check Points:

  • The hands are behind the head with the fingers interlaced.

  • Feet are together or up to twelve inches apart and both heels must remain in contact with the ground throughout the exercise.

  • On counts one and three do not raise the hips or arch the back to assume the vertical position.

Precautions: Soldiers should not jerk on the head or neck to assume the vertical position.

Conditioning Drill 2

Exercise 3: The Pull-up

Purpose: This exercise strengthens the forearm, arm and back muscles.

Starting Position: Extended hang using the overhand grip with the thumbs around the bar.

Cadence: MODERATE.

Count:

  1. Pull the body upward keeping the body straight until the chin is above the bar.
  2. Return to the starting position in a controlled manner.

Hand Positions

The hand position for the pull-up is the overhand grip, with the palms facing away from the face

Check Points:

  • Throughout the exercise keep the feet and legs together.

  • Throughout the exercise, arms are shoulder width, palms facing away from the body, with thumbs around the bar.

  • Avoid kipping or swinging to achieve the up position.

Precautions: Spotters standing to the front and rear of the exerciser are used to ensure precision and safety by assisting soldiers when fatigued or unable to properly execute the desired number of repetitions. As soldiers become more proficient, they will need less assistance and will eventually be able to perform the exercises unassisted. Spotters must provide as much or as little assistance as needed so that the exercise is performed with precision.