SECTION II
STANDARDIZED PHYSICAL TRAINING SESSION
A standardized physical training session consists of three essential elements: warm-up, activity, and cool-down. These elements are integrated to produce the desired training effect. More importantly, every standardized physical training session must have a specific purpose. This purpose, to prepare you for the physical demands of IMT, follows a recommended rate of progression, specific to each individual’s tolerance to the current level of training. There are three stages of standardized progression: initial, improvement, and maintenance.
The initial conditioning stage includes light muscular endurance activities and moderate-level cardio respirator endurance activities that produce minimal muscle soreness and control injuries. This stage usually lasts up to four weeks and is dependent upon the individual’s adaptation to exercise. The duration of the main activity during the initial stage will begin with approximately fifteen to twenty minutes and may progress to thirty minutes or more. Individual goals are established early in your exercise program by your recruiter and are reflected in where you start in the training schedule. These goals are realistic and provide personal reward. The initial stage is the Walk-to-Run Program and the muscular strength and endurance sessions conducted in weeks one through four.
The goal of the improvement stage is to provide a gradual increase in the overall exercise stimulus to allow for more significant improvements in your fitness level. As an example, you will exercise at a moderate to vigorous intensity for twenty to thirty minutes continuously. This is shown through the increased running times in the running progression and the increased number of sets and repetitions in Conditioning Drill 2.
The goal of the maintenance stage is the long-term maintenance of the cardio-respiratory and muscular strength and endurance fitness developed during the weeks spent in the improvement stage. This stage of the standardized physical fitness training program begins when you have reached the pre-established fitness goals set by your recruiter.
Your exercise program will incorporate levels of intensity, frequency, and duration consistent with the objective of preparing you physically for the challenges of IMT. All standardized physical training sessions in this program have been developed using this model. (See training schedules in Appendix E). Your recruiter will guide you through the twelve-week Pre-BCT Standardized Physical Training Schedule and he will monitor your performance with periodic assessments. Your recruiter will provide instruction to you regarding your participation in this program. As an example, your recruiter will assess your fitness level with The 1-1-1 Physical Fitness Assessment.
Standardized Warm-up
The standardized PT session will always include the following elements: warm-up, activity and cool-down. The warm-up should last approximately 10 to 15 minutes and occur just before the activities of the PT session. The performance of Conditioning Drill 1 (1 set x 5 repetitions of each exercise) followed by The Military Movement Drill (1 set x 1 repetition of each exercise) comprises the warm-up for ALL Standardized PT sessions. After the warm-up, you are prepared for more vigorous conditioning activities.
WARM-UP
Conditioning Drill 1:
1. The Bend and Reach - (5 repetitions - slow)
2. The Rear Lunge - (5 repetitions - slow)
3. The High Jumper - (5 repetitions - moderate)
4. The Rower - (5 repetitions - slow)
5. The Squat Bender - (5 repetitions - slow)
6. The Windmill - (5 repetitions - slow)
7. The Forward Lunge - (5 repetitions - slow)
8. The Prone Row - (5 repetitions - slow)
9. The Bent-leg Body Twist - (5 repetitions - slow)
10. The Push-up - (5 repetitions - moderate)
The Military Movement Drill:
1. Verticals - (1 repetition)
2. Laterals - (1 repetition)
3. The Shuttle Sprint - (1 repetition)
For further details on Conditioning Drill 1, see Appendix A.
For further details on The Military Movement Drill, see Appendix B.
Standardized Physical Training Activities
The activities of your standardized physical training session (speed running, sustained running, and Conditioning Drill 2) are specified on the physical training schedule in Appendix E.
The cool-down serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs and feet. You should begin the cool down by walking until your heart rate returns to less than 100 beats per minute (BPM) and heavy sweating stops.
The cool-down should last approximately 10 to 15 minutes and occur immediately after the activities of the Standardized PT session. The performance of Conditioning Drill 1 (1 set x 5 repetitions) followed by The Stretch Drill (hold each stretch for 20 seconds) makes up the cool-down for ALL PT sessions. The cool-down safely brings you back to your pre-exercise state after performing vigorous conditioning activities. Performance of the cool-down also helps to improve flexibility and range of motion.
COOL-DOWN
Conditioning Drill 1
1. The Bend and Reach (5 repetitions - slow)
2. The Rear Lunge (5 repetitions - slow)
3. The High Jumper (5 repetitions - moderate)
4. The Rower (5 repetitions - slow)
5. The Squat Bender (5 repetitions - slow)
6. The Windmill (5 repetitions - slow)
7. The Forward Lunge (5 repetitions - slow)
8. The Prone Row (5 repetitions - slow)
9. The Bent-leg Body Twist (5 repetitions - slow)
10. The Push-up (5 repetitions - moderate)
The Stretch Drill
1. The Overhead Arm Pull - (hold 20 seconds)
2. The Rear Lunge - (hold 20 seconds)
3. The Extend and Flex - (hold 20 seconds)
4. The Thigh Stretch - (hold 20 seconds)
5. The Single-leg Over - (hold 20 seconds)
For further details on Conditioning Drill 1, see Appendix A.
For further details on The Stretch Drill, see Appendix C.
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