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7-1
time, number of stations, number of circuit several times. For example, a
soldiers, number of times the circuit is circuit may have ten stations. Soldiers
completed, and sequence of stations. may run through the circuit three
These are discussed below. times, exercising for 30 seconds at
each station, and taking 15 seconds to
Time move between stations. The exercise
time at each station may be reduced to
One of the first things to consider is 20 seconds the second and third time
how long it should take to complete the through. The whole workout takes less
circuit. When a fixed circuit is run, the than 45 minutes including warm-up
time at each station should always be and cool-down. As soldiers become
the same to avoid confusion and help better conditioned, exercise periods
maintain control. Consider also the may be increased to 30 seconds or
time it takes to move from one station longer for all three rotations. Another
to the next. Further, allow from five option is to have four rotations of the
to seven minutes both before and after circuit.
running a circuit for warming up and
cooling down, respectively. Sequence of Stations
7-2
Select the Activities a chance to recover before it is used in
another exercise. If some exercises are
The circuit designer should list all harder than others, soldiers can alter-
the exercises or activities that can help nate hard exercises with easier ones.
meet the objectives. Then he should The choice of exercises depends on the
look at each item on the list and ask the objectives of the circuit.
following questions:
Will equipment be needed? Is it Select the Training Sites
available?
Will supervision be needed? Is it Circuits may be conducted out-
available? doors or indoors. If the designer wants
Are there safety factors to consider? to include running or jogging a certain
Answering these questions helps the distance between stations, he may do
designer decide which exercises to use. this in several ways. In the gymna-
He can choose from the exercises, sium, soldiers may run five laps or for
calisthenics, conditioning drills, grass 20 to 40 seconds between stations.
drills, and guerrilla drills described in Outdoors, they may run laps or run
this chapter. However, he should not between spread-out stations if space is
limit the circuit to only these activities. available. However, spreading the
Imagination and field expediency are stations too far apart may cause prob-
important elements in developing cir- lems with control and supervision.
cuits that hold the interest of soldiers.
(See Figures 7-1 through 7-3.) Prepare a Sketch
7-3
Figure 7-1
7-4
Figure 7-2
7-5
Figure 7-3
7-6
Calisthenics cadence, use 50 counts per minute
unless otherwise directed.
Calisthenics can be used to exercise
most of the major muscle groups of the SAFETY FACTORS
Calisthenics can be
body. They can help develop coordi- While injury is always possible in
used to help develop nation, CR and muscular endurance, any vigorous physical activity, few
coordination. CR and flexibility, and strength. Poorly-coor- calisthenic exercises are really unsafe
dinated soldiers, however, will derive or dangerous. The keys to avoiding
muscular encurance, the greatest benefit from many of these injury while gaining training benefits
flexibility, and strength. exercises are using correct form and intensity.
Although calisthenics have some Also, soldiers with low fitness levels,
value when included in a CR circuit or such as trainees, shouId not do the ad-
when exercising to music, for the vanced exercises highly fit soldiers can
average soldier, calisthenics such as the do. For example, with the lower back
bend and reach, squat bender, lunger, properly supported, flutter kicks are
knee bender, and side-straddle hop can an excellent way to condition the hip
best be used in the warm-up and cool- flexor muscles. However, without sup-
down periods. Exercises such as the port, the possibility of straining the
push-up, sit-up, parallel bar dip, and lower back increases. It is not sensible
chin-up/pull-up, on the other hand, to have recruits do multiple sets of
can effectively be used in the condi- flutter kicks because they probably are
tioning period to develop muscular en- not conditioned for them. On the other
durance or muscular strength. hand, a conditioned Ranger company
Please note that exercises such as the may use multiple sets of flutter kicks
bend and reach, lunger, and leg spreader, with good results.
which were once deleted from FM 21- The key to doing calisthenic exer-
20 because of their potential risk to the cises safely is to use common sense.
exerciser, have been modified and re- Also, ballistic (that is, quick-moving)
introduced in this edition. All modi- exercises that combine rotation and
fications should be strictly adhered to. bending of the spine increase the risk
Few exercises are inherently unsafe. of back injury and should be avoided.
Nonetheless, some people, because of This is especially true if someone has
predisposing conditions or injuries, had a previous injury to the back. If
may find certain exercises less safe this type of action is performed, slow
than others. Leaders must consider stretching exercises, not conditioning
each of their soldiers physical limita- drills done to cadence, should be used.
tions and use good judgment before Some soldiers complain of shoulder
letting a soldier perform these exer- problems resulting from rope climb-
cises. However, for the average soldier ing, horizontal ladder, wheelbarrow,
who is of sound body, following the and crab-walk exercises. These exer-
directions written below will produce cises are beneficial when the soldier is
satisfactory results with a minimum fit and he does them in a regular,
risk of injury. progressive manner. However, a cer-
Finally, some of the calisthenics tain level of muscular strength is
listed below may be done in cadence. needed to do them safely. Therefore,
These calisthenics are noted, and di- soldiers should progressively train to
rections are provided below with re- build up to these exercises. Using such
spect to the actions and cadence. When exercises for unconditioned soldiers
doing exercises at a moderate cadence, increases the risk of injury and acci-
use 80 counts per minute. With a slow dent.
7-7
Progression and Recovery Key Points for Safety
Other important principles for avoid- Doing safe exercises correctly im-
ing injury are progression and recov- proves a soldiers fitness with a mini-
ery. Programs that try to do too much mum risk of injury.
too soon invite problems. The day The following are key points for en-
after a hard training day, if soldiers suring safety during stretching and
are working the same muscle groups calisthenic exercises:
and/or fitness components, they should Stretch slowly and without pain and
work them at a reduced intensity to unnatural stress to a joint. Use
minimize stress and permit recovery. static (slow and sustained) stretch-
The best technique is to train alter- ing for warming up, cooling down,
nate muscle groups and/or fitness ballistic (bouncy or jerky) stretch-
components on different days. For ing movements.
example, if the Monday-Wednesday- Do not allow the angle formed by
Friday (M-W-F) training objective is the upper and lower legs to become
CR fitness, soldiers can do ability less than 90 degrees when the legs
group running at THR with some light are bearing weight.
calisthenics and stretching. If the A combination of spinal rotation
Tuesday-Thursday (T-Th) objective and bending should generally be
is muscular endurance and strength, avoided. However, if done, use
soldiers can benefit from doing part- only slow, controlled movements
ner-resisted exercises followed by a with little or no extra weight.
slow run. To ensure balance and
regularity in the program, the next
week should have muscle endurance
and strength development on M-W-F
and training for CR endurance on T- Leaders must be aware of the vari-
Th. Such a program has variety, ety of methods they may use to attain
develops all the fitness components, their physical training goals. The
and follows the seven principles of units Master Fitness Trainer is schooled
exercise while, at the same time, it to provide safe, effective training meth-
minimizes injuries caused by overuse. ods and answer questions about train-
Leaders should plan PT sessions to ing techniques.
get a positive training effect, not to
conduct gut checks. They should
know how to correctly do all the exer- CALISTHENIC EXERCISES
cises in their program and teach their
soldiers to train using good form to The following are some common
help avoid injuries. calisthenic exercises.
7-8
7-9
7-10
7-11
7-12
7-13
7-14
7-15
7-16
CONDITIONING DRILLS
Some large units prefer to use sets of sets, soldiers do as many repetitions of
calisthenic exercises as part of their PT an exercise as possible in the allowed
sessions. Figure 7-4 shows three cal- time. Using timed sets, both the well-
Conditioning drills are conditioned and less-fit soldiers can
intended to supplement isthenic conditioning drills for both
muscular strength and the poorly conditioned and physically work themselves to their limits.
endurance training fit soldiers. The drills are designed to The following conditioning drills
sessions. be done progressively and are intended (Figure 7-4) are arranged according to
to supplement muscular strength and the phase of training.
endurance training sessions.
Leaders can mix the exercises to Grass Drills
provide greater intensity, based on the Grass drills are exercise movements
fitness level of the soldiers being trained. that feature rapid changes in body
However, they should choose and position. These are vigorous drills
sequence them to alternate the muscle which, when properly done, exercise
groups being worked. Soldiers should all the major muscle groups. Soldiers
do each exercise progressively from 15 should respond to commands as fast as
to 40 or more repetitions (20 to 60 sec- possible and do all movements at top
onds for timed sets) based on their speed. They continue to do multiple
level of conditioning. They may also repetitions of each exercise until the
do each exercise in cadence unless next command is given. No cadence is
timed sets are specified. For timed counted.
7-17
Figure 7-4
Performing grass drills can improve does all the activities so that he can
CR endurance, help develop muscular gauge the intensity of the session. The
endurance and strength, and speed up commands for grass drills are given in
reaction time. Since these drills are rapid succession without the usual
extremely strenuous, they should last preparatory commands. To prevent
for short periods (30 to 45 seconds per confusion, commands are given sharply Grass drills are exercise
exercise). The two drills described to distinguish them from comments or movements that feature
here each have four exercises. Leaders words of encouragement. rapid changes in
can develop additional drills locally. As soon as the soldiers are familiar body position.
The soldiers should do a warm-up with the drill, they do all the exercises
before performing the drills and do a as vigorously and rapidly as possible,
cool-down afterward. The instructor and they do each exercise until the
7-18
next command is given. Anything less GO This involves running in place
than a top-speed performance de- at top speed on the balls of the feet.
creases the effectiveness of the drills. The soldier raises his knees high,
Once the drills start, soldiers do not pumps his arms, and bends forward
Soldiers should do a have to resume the position of atten- slightly at the waist.
-
warm -up before tion. The instructor uses the command FRONT The soldier lies prone
performing grass Up to halt the drill for instructions or with elbows bent and palms di-
drills and do a cool- rest. At this command, soldiers assume rectly under the shoulders as in the
down afterward. a relaxed, standing position. down position of the push up. The
Grass drills can be done in a short legs are straight and together with
time. For example, they may be used the head toward the instructor.
when only a few minutes are available BACK: The soldier lies flat on his
for exercise or when combined with back with his arms extended along
another activity. Sometimes, if time is his sides and his palms facing down
limited, they are a good substitute for ward. His legs are straight and to
running. gether; his feet face the instructor.
Most movements are done in place. STOP The soldier assumes the stance
The extended-rectangular formation is of a football lineman with feet
best for a platoon- or company-sized spread and staggered. His left arm
unit. The circle formation is more is across his left thigh; his right arm
suitable for squad- or section-sized is straight. His knuckles are on the
groups. ground; his head is up, and his back
When soldiers are starting an exer- is roughly parallel to the ground.
cise program, a 10- to 15-minute To assume the FRONT or BACK
workout may be appropriate. Progres- position from the standing GO or
sion is made by a gradual increase in STOP positions, the soldier changes
the time devoted to the drills. As the positions vigorously and rapidly. (See
fitness of the soldiers improves, the Figure 7-5.)
times should be gradually lengthened To change from the FRONT to the
to 20 minutes. The second drill is BACK position (Figure 7-5), the sol-
harder than the first. Therefore, as dier does the following:
soldiers progress in the first drill, the Takes several short steps to the
instructor should introduce the second. right or left.
If he sees that the drill needs to be Lifts his arm on the side toward
longer, he can repeat the exercises or which his feet move.
combine the two drills. Thrusts his legs vigorously to the
front.
STARTING POSITIONS To change from the BACK to the
FRONT position, the soldier sits up
After the warm-up, bring the sol- quickly. He places both hands on the
diers to a position of ATTENTION. ground to the right or left of his legs.
Progression with grass The drills begin with the command He takes several short steps to the rear
drills is made by a GO. Other basic commands are FRONT, on the side opposite his hands. When
gradual increase in BACK, and STOP. (See Figure 7-5 for his feet are opposite his hands, he
the time devoted to the positions and actions associated thrusts his legs vigorously to the rear
the drills. with these commands. ) and lowers his body to the ground.
ATTENTION: The position of at (See Figure 7-5.)
tention is described in FM 22-5,
Drill and Ceremonies.
7-19
Figure 7-5
7-20
GRASS DRILL ONE The Swimmer
Exercises for grass drill one are From the FRONT position, extend
described below and shown in the arms forward. Move the right arm
Figure 7-6. and left leg up and down; then, move
the left arm and right leg up and down.
Bouncing Ball Continue in an alternating manner.
From the BACK position, flex the From the BACK position, raise the
hips and knees. Place the palms legs until the heels are no higher than
directly on top of the head, and inter- six inches off the ground. Spread the
lace the fingers. Bring the knee of one legs apart as far as possible, then put
leg upward toward the chest. At the them back together. Keep the head off
same time, curl the trunk and head the ground. Throughout, place the
upward while touching the opposite hands under the upper part of the but-
elbow to the elevated knee. Repeat tocks, and slightly bend the knees to
with the other leg and elbow. Continue ease pressure on the lower back. Open
these movements as opposite legs and and close the legs as fast as possible.
arms take turns. The curl-up may be substituted for
this exercise.
Knee Bender
Forward Roll
From the position of ATTENTION,
do half-knee bends with the feet in From the STOP position, place both
line and the hands at the sides. Make hands on the ground, tuck the head,
sure the knees do not bend to an angle and roll forward. Keep the head
less than 90 degrees. tucked while rolling.
7-21
forward at your waist, and pump your the left foot strikes the ground: One,
arms vigorously, and Slow it down. two, three, four, one, two, three,
To halt the exercise, the instructor HALT.
counts two repetitions of cadence as
Figure 7-6
7-22
Guerilla Exercises instructor steps into the center and
issues commands.
Guerrilla exercises, which can be
used to improve agility, CR endur- EXERCISE AND PROGRESSION
ance, muscular endurance, and to some
degree muscular strength, combine Soldiers progress by shortening the
individual and partner exercises. These quick-time marching periods between
drills require soldiers to change their exercises and by doing all exercises a
positions quickly and do various basic second time. This produces an over-
skills while moving forward. Figures load that improves fitness.
7-7 and 7-8 show these exercises. Many soldiers have not had a chance
The instructor decides the duration to do the simple skills involved in
Soldiers progress with for each exercise by observing its guerrilla exercises. However, they can
guerilla exercises by effect on the soldiers. Depending on do these exercises easily and quickly in
shortening the quick- how vigorously it is done, each exer- almost any situation.
time marching periods cise should be continued for 20 to 40 The preparatory command is always
between exercises and seconds. the name of the exercise, and the
by doing all the The group moves in circle forma- command of execution is always March.
exercises a second time. tion while doing the exercises. If the The command Quick time, march
platoon exceeds 30 soldiers, concen- ends each exercise.
tric circles may be used. A warm-up For the double guerrilla exercises (in
activity should precede these exer- circle formation) involving two sol-
cises, and a cool-down should follow diers, the commands for pairing are as
them. After the circle is formed, the follows:
Figure 7-7
7-23
Platoon halt. The Engine
From (soldier is designated), by
twos, count off. (For example: 1- Stand with the arms straight and in
2, 1-2, 1-2.) front of the body. The arms should be
Even numbers, move up behind parallel to the ground with the palms
odd numbers. (Pairs are adjusted facing downward. While walking
according to height and weight.) forward, bring the left knee upward to
You are now paired up for double the left elbow. Return to the start
guerrillas. The command Change position. Continuing to walk forward,
is given to change the soldiers touch the right knee to the right elbow.
positions. Recover to the start position. Be sure
After the exercises are completed, to keep the arms parallel to the ground
the instructor halts the soldiers and throughout the entire exercise.
positions the base soldier or platoon
guide by commanding, Base man (or Double Time
platoon guide), post. He then com-
mands Fall out and fall in on the base Do a double-time run while main-
man (or platoon guide). taining the circle formation.
Broad Jump
EXERCISE DESCRIPTIONS
Bottoms-Up Walk
Hobble Hopping
Take the front-leaning rest posi-
tion, and move the feet toward the Hold one foot behind the back with
hands in short steps while keeping the the opposite hand and hop forward.
knees locked. When the feet are as On the command Change, grasp the
close to the hands as possible, walk opposite foot with the opposite hand
forward on the hands to the front- and hop forward.
leaning-rest position.
Two-Man Carry
Crab Walk
For two-man carries, soldiers are
Assume a sitting position with the designated as number one (odd-num-
hips off the ground and hands and feet bered) and number two (even-num-
supporting the bodys weight. Walk bered). A number-one and number-
forward, feet first. two soldier work as partners.
7-24
Firemans Carry slightly to the left with feet spread
apart in a balanced position. At the
Two soldiers do the carry. On com- same time, number-one soldier moves
mand, number-two soldier bends at toward his partners left side and leans
the waist, with feet apart in a balanced over his partners back. Number two
stance. Number-one soldier moves soldier, with his left arm, reaches
toward his partner. He places himself around his partners legs. At the same
by his partners left shoulder and bends time, he reaches around his partners
himself over his partners shoulders back with his right arm, being careful
and back. When in position, number- not to grab his partners neck or head.
two soldier, with his left hand, reaches He then stands up straight, holding his
between his partners legs and grasps partner on his back. On command,
his left wrist. On command, they move they move forward until the command
forward until the command for change- for changeover. They then change
over. They then change positions. The positions.
firemans carry can also be done from
the other side.
Saddle-Back (Piggyback) Carry
Single-Shoulder Carry
On command, number-two soldier
Two soldiers do the carry. On com- bends at the waist and knees with his
mand, number-two soldier bends at the hand on his knees and his head up. To
waist with feet apart in a balanced assume the piggyback position, num-
stance. At the same time, number-one ber-one soldier moves behind his part-
soldier moves toward his partner. He ner, places his hands on his partners
places his abdominal area onto his part- shoulders, and climbs carefully onto
ners right or left shoulder and leans his partners hips. As number-one
over. Number-two soldier puts his soldier climbs on, number-two soldier
arms around the back of his partners grasps his partners legs to help support
knees and stands up. On command, him. Number-one soldier places his
they move forward until the command arms over his partners shoulders and
for changeover. They then change crosses his hands over his partners
positions. upper chest. They move forward until
Cross Carry the command for changeover is given.
They then change positions.
On command, number-two soldier
bends over at the waist. He twists
7-25
Figure 7-8
7-26