FM 3-22.20 Fizicko

FM 3-22.
20 DRAFT TABLE OF CONTENTS As of 04 FEB 02
PART ONE - ARMY PHYSICAL READINESS TRAINING PHILOSOPHY Chapter 1 Chapter 2 Chapter 3 The Armys Approach to Physical Readiness Training The Army Physical Readiness Training System Army Physical Readiness Training Leadership
PART TWO - ARMY PHYSICAL READINESS TRAINING STRATEGY Chapter 4 Chapter 5 Chapter 6 Chapter 7 Chapter 8 Army Physical Readiness Training Programs Army Physical Readiness Planning Army Physical Readiness Training Execution Reconditioning Physical Readiness Training Initial Entry Training Physical Readiness Training
PART THREE - ARMY PHYSICAL READINESS TRAINING ACTIVITIES Chapter 9 Chapter 10 Chapter 11 Chapter 12 Chapter 13 Chapter 14 Chapter 15 Chapter 16 Chapter 17 Chapter 18 Chapter 19 Posture and Body Mechanics Preparation and Recovery Calisthenic Drills Guerrilla Drills Dumbbell Drill Climbing Drills Running Foot Marching Obstacle Course Negotiation Water Survival Training Log Drill
PART FOUR - ARMY PHYSICAL READINESS TRAINING ASSESSMENT Chapter 20 Chapter 21 Appendix A Appendix B Appendix C Appendix D Army Physical Fitness Test Combat Water Survival Test Physical Readiness Training Leader Drill Cards Physical Readiness Training Leader Instruction Cards Physical Readiness Training Leader Session Cards Climbing Bar Apparatus Specifications
Preface
The physical readiness requirements of soldiers are acquired through military physical training. Successful performance on the Army Physical Fitness Test is not sufficient to bring soldiers up to the desired standard of physical readiness. Experience has demonstrated that few recruits enter the Army physically fit for the arduous duties ahead of them. The softening influences of our modern society make the challenge of conditioning soldiers more important than ever before. If soldiers are to be brought up to the desired standard of physical readiness, a well-conceived plan of mass military physical training must be an integral part of every unit-training program. This manual is rooted in the time-tested theories and principles of physical training. It is descriptive in nature, yet adaptable to unit missions and individual capabilities. It is definitive enough to guide leaders in the progression toward physical readiness through the conditioning of all soldiers in the areas of strength, endurance, and mobility. This manual provides a variety of physical training activities to enhance military skills, which are essential to effective combat and duty performance. Foremost, it is precise in its description of physical readiness training activities that provide leaders guidance on the planning and execution of programs that ensure individual soldiers and units are prepared for their wartime mission.
PART ONE
Army Physical Readiness Training Philosophy

The Army exists to deter war or, if deterence fails, to reestablish peace through victory in combat wherever the United States interests are challenged. To accomplish this, the Armys forces must be able to succeed in their assigned strategic roles. Moreover, for deterence to be effective, potential enemies must perceive that the Army has the capability to mobilize, deploy, fight, and sustain combat operations in unified action with our sister services and allies. Training, therefore, is the process that melds human and material resources into these required capabilities.
Chapter 1
The Armys Approach To Physical Readiness Training

Military leaders have always recognized that the effectiveness of fighting men depends to a large degree upon their physical condition. War places a great premium upon the strength, stamina, agility, and coordination of the soldier because victory and his life are so often dependent upon them. To march long distances with full pack, weapons, and ammunition through rugged country and to fight effectively upon arriving at the area of combat; to drive fast-moving tanks and motor vehicles over rough terrain; to make assaults and to run and crawl for long distances, to jump into and out of foxholes, craters, and trenches, and over obstacles; to lift and carry heavy objects; to keep going for many hours without sleep or rest all these activities of warfare and many others require superbly conditioned troops.
FM 21-20, Physical Training (January 1946)
SECTION I - PRINCIPLES OF ARMY TRAINING

1-1. Army training prepares soldiers, leaders and units to fight in the full spectrum of operations. This manual presents the Armys Physical Readiness Training (PRT) doctrine. Its purpose is to prepare soldiers for the physical challenges inherent in current and future operational environments. Army physical readiness is the ability to meet the physical demands of any combat or duty situation, accomplish the mission and still have a reserve of strength. The Armys standardized approach to PRT is directly linked to the Armys principles of training described in FM 25-101, Training the Force, Battle-Focused Training. Leaders must know and understand how the nine principles of Army training relate to PRT in order to enhance war-fighting capabilities.
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TRAIN AS COMBINED ARMS AND SERVICES TEAM

1-2. War is uncompromising and unforgiving for soldiers. The rigors of battle demand mental and physical toughness and teamwork. A high level of physical readiness is required, whether the soldier occupies a combat, combat support or combat service support role. It is vital that PRT is consistent across all branches and military occupational specialties (MOS). Train as a combined arms and service team.
TRAIN AS YOU FIGHT

1-3. All Army training is based on this principle. Therefore, the primary focus of military PRT must go far beyond preparation for the Army Physical Fitness Test (APFT). The physical readiness capabilities of soldiers are improved through PRT. Experience has demonstrated that few soldiers enter the Army physically fit for the arduous duties ahead of them. The softening influences of our modern society make the challenge of toughening soldiers more important than ever. If soldiers are to achieve the desired standard of physical readiness, a well-conceived plan of mass military PRT must be an integral part of every unit training program. Army PRT must incorporate those types of training activities that directly support war-fighting tasks. This is why PRT activities must include such fundamental skills as climbing, crawling and running that contribute to success in the more complex skills of obstacle negotiation, combatives and military movement. Train as you fight.
USE APPROPRIATE DOCTRINE

1-4. Army manuals have undergone cycles of change after major periods of armed conflict, reflecting the lessons learned from the soldiers who endured the rigors of combat. Since doctrine is the condensed expression of the Armys approach to war fighting, the tactics, techniques, procedures, organizations, support structures, equipment, and training must all derive from it. To be useful, doctrine must be uniformly known, understood, replicable, and accepted. This manual is descriptive in nature, rooted in time-tested theories and principles, yet forward-looking and adaptable to unit missions and individual capabilities. It will guide leaders in the progressive conditioning of all soldiers in the areas of strength, endurance, and mobility. The manual will provide a variety of PRT activities that enhance military skills essential to effective combat and duty performance. The precise description of PRT activities will assist leaders in the planning and execution of programs that ensure individual soldiers and units are prepared for their wartime mission. Use appropriate doctrine.
USE PERFORMANCE-ORIENTED TRAINING

1-5. Soldiers and units must be proficient in the basic skills required to perform their missions during duty and wartime conditions. Therefore, Army PRT must be performance based, incorporating activities that prepare units to accomplish physically challenging tasks. The tasks, conditions and standards of PRT are derived from the mission analyses
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of mission training plan (MTP) tasks. The Army PRT system is a phased approach to physical conditioning. Every soldier will pass through the toughening phase to the sustaining phase, developing strength, endurance, and mobility, the critical components of Army PRT. As soldier performance levels increase, conditions under which tasks are performed become more demanding while standards remain constant. Soldiers and leaders must execute the planned training, assess performance, and retrain until Army standards are met under conditions that attempt to replicate wartime conditions. The end state requires leaders to integrate the relative physical performance capabilities of every soldier in order to generate superior combat power. Critical to the accomplishment of this end state is the ability to train soldiers for maximum physical performance. Use performanceoriented training.
TRAIN TO CHALLENGE
1-6. Army PRT should be tough, realistic, and physically challenging, yet safe in its execution. The objective is to develop soldiers physical capabilities to perform their duty assignments or combat roles. The phased approach to PRT, conducted with rational progression, provides challenging training while controlling injuries. Train to challenge.
TRAIN TO SUSTAIN PROFICIENCY

1-7. The Army prides itself on conducting all training to standard. When soldiers and units have trained to standard, proficiency is maintained through sustainment training. PRT must sustain the soldiers level of fitness while enhancing fundamental skills and progressing toward proficiency in specialized war fighting or mission-related tasks. Train to sustain proficiency.
TRAIN USING MULTIECHELON TECHNIQUES

1-8. Multiechelon training is the simultaneous training of more than one echelon on different tasks. Prior to the conduct of multiechelon training, commanders must assess their units proficiency to determine the appropriate tasks to be trained. The same is true in the development of Army PRT. The Commander plans PRT based on the assessed level of physical readiness of his soldiers. New soldiers entering the unit from IET may still require training as specified in the toughening phase. Seasoned soldiers will be trained as specified in the sustaining phase. Soldiers on medical profile will be trained as specified in the reconditioning program. These soldiers re-enter PRT in the toughening phase. Train using multiechelon techniques.
TRAIN TO MAINTAIN
1-9. Maintenance of a sound PRT regimen enhances military performance and promotes good health. Good posture, proper nutrition, and adequate rest combined with regular PRT will ensure optimal physical performance while positively impacting on health and wellness. Train to maintain.
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MAKE COMMANDERS THE PRIMARY TRAINERS

1-10. As with all Army training, PRT is the commanders program. The leaders in the chain of command are responsible for the training and performance of their soldiers and units. They are the primary training managers and trainers for their organization. Leaders must emphasize the value of PRT by clearly explaining the objectives and benefits of their program and ensuring that the time allotted for military PRT is used effectively. Make commanders the primary trainers.
SECTION II - SUMMARY
1-11. This manual provides all soldiers the doctrine of Army Physical Readiness Training. It is the product of our history, forged out of the great battles from the past. Its doctrinal concepts also reflect emerging trends in current physical culture. This will impact the Army in a manner of importance towards the continuation of our national strength. The purpose of PRT is not merely to make our soldiers look fit, but actually to make them physically ready. The mind inevitably shapes itself with the body. Soldiers are renewed by wholesome physical exertion imbued with a handsome grace born of correct carriage and skillful movement. The moral attributes associated with PRT are apparent when we see soldiers standing proud, demonstrating the discipline and courage of their profession.
Military Physical Training should wake soldiers up mentally, fill soldiers with enthusiasm, build soldiers up physically, and discipline them.
Koehlers West Point Manual of Disciplinary Physical Training (1919)
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Chapter 2
The Armys Physical Readiness Training System

Military physical readiness training (PRT) must seek to attain the development of every soldiers physical attributes to the fullest extent of his potential. This will instill confidence in their ability to successfully perform their duties under any and all circumstances.
SECTION I COMPONENTS OF PHYSICAL READINESS

2-1. Army physical readiness is defined as the ability to meet the physical demands of any combat or duty situation, accomplish the mission, and still have a reserve of strength. Physical readiness is essential to combat readiness. Figure 2-1 illustrates the three interrelated components of physical readiness: strength, endurance,
MOBILITY
STRENGTH
ENDURANCE
and mobility. Figure 2-1 Army Physical Readiness Components
STRENGTH
2-2. Strength is the ability to overcome resistance. Soldiers need strength to foot march under load, enter and clear a building or trenchline, repeatedly load heavy rounds, lift equipment, and transport a
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wounded soldier to the casualty collection point. A well-designed strength training program improves performance and appearance, and controls injuries. The Armys approach to strength training is performance-oriented. The goal is to attain the muscular strength required to perform functional movements against resistance. Calisthenics are the foundation of Army strength training and body management. They are designed to develop the fundamental movement skills necessary for soldiers to manipulate their own body weight. Strength is further developed through the use of dumbbell, climbing, guerrilla, and log drills.
ENDURANCE
2-3. Endurance is the ability to sustain activity. Endurance training enhances both the ability to sustain high intensity activity of short duration (anaerobic) and low-intensity activity of long duration (aerobic). Examples of anaerobic training are sprinting, individual movement techniques, and negotiating obstacles. Examples of aerobic training are foot marching, cross-country movement, and water survival. A properly planned and executed endurance training program will be balanced with respect to both aerobic and anaerobic training. Analysis of the mission and METL for nearly all units will show a significant need for anaerobic endurance. To enhance effectiveness and survivability, soldiers must train to efficiently perform activities of high intensity and short duration. Endurance programs based solely on distance running, while likely to improve aerobic endurance, will fail to prepare units for the type of anaerobic endurance they will need on the battlefield.
MOBILITY
2-4. Mobility is movement proficiency. Mobility is the functional application of strength and endurance. For example, strength with mobility allows a soldier to squat low, in order to achieve a good position to lift a casualty. Without sufficient mobility, a strong soldier may have difficulty executing the same casualty transport technique. Likewise, endurance without mobility may be fine for a distance runner, but for soldiers performing individual movement techniques (IMT), both components are essential for success. Performing movements with correct posture and precision improves physical readiness while controlling injuries. Qualitative performance factors for improved mobility include the following: Agility is the ability to stop, start, change direction and efficiently change body position. Performing guerrilla drills, the shuttle run, and negotiating obstacles all improve agility. Balance is the ability to maintain equilibrium. It is an essential component of movement. External forces, such as gravity and momentum act, on the body at any given time. Sensing these forces and responding appropriately leads to quality movements. The drills in this manual are designed to challenge and improve balance.
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Coordination is the ability to perform multiple tasks. Driving military vehicles and operating various machinery and weaponry requires coordination. Coordination of arm, leg, and trunk movements is essential in climbing and IMT. Flexibility is the range of movement at a joint and its surrounding muscles. Flexibility is essential to perform quality movements safely. Regular, progressive, and precise performance of calisthenics and resistance exercises will promote flexibility. Time spent on slow sustained stretching exercises performed in the Recovery Drill also helps to improve flexibility. Posture is any position in which the body resides. Posture is fluid and constantly changing as the body shifts to adapt to the forces of gravity and momentum. Good posture is important to military bearing and optimal body function. Proper carriage of the body during standing, sitting, lifting, marching, and running is essential to movement quality, performance, and injury control. Stability is the ability to maintain or restore equilibrium when acted on by forces trying to displace it. Stability is dependent upon structural strength and body management. It is developed through regular, precise performance of PRT drills. Quality movements through a full range of motion, such as lifting a heavy load from the ground to an overhead position, require stability to ensure optimal performance without injury. Speed is rate of movement. Many soldier tasks require speed. Speed is improved through better technique and conditioning. For example, running speed is improved by lengthening stride (improving technique) and increasing pace (improving conditioning). Power is the product of strength and speed. Throwing, jumping, striking, and moving explosively from a starting position require both speed and strength. Power is generated from the core (hips and torso). Developing core strength, stability, and mobility is important to increasing power. Movement, as such, may replace by its effect any remedy, but all the remedies in the world cannot take the place of movement.
Tissot, XVIII Century
SECTION II PRINCIPLES OF PHYSICAL READINESS TRAINING

2-5. Progression, variety, and precision are the guiding principles of the Army PRT system.
PROGRESSION
2-6. Progression is the systematic increase in the intensity and duration of PRT activities. The proper progression of PRT activities allows the body
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to positively adapt to the stresses of training. When progression is violated by too rapid an increase in intensity and/or duration, the soldier is unable to adapt to the demands of training. The soldier is then unable to recover which leads to over-training or the possibility of injury. Phased training ensures appropriate PRT progression.
VARIETY
2-7. Variety is the use of multiple training activities to achieve balance in the PRT program. A balanced PRT program provides equitable training for the components of strength, endurance, and mobility. Varying PRT sessions allows the body to recover from previous efforts. Just as progression allows the body to adapt to PRT stresses over several weeks and months, variety allows the body to adapt from day to day. Variety is employed when a PRT session that incorporates running is followed the next day by a session emphasizing dumbbell and climbing drills.
PRECISION
2-8. Precision is the strict adherence to optimal execution standards for PRT activities. Precision is based on the premise that the quality of movement is just as important as the weight lifted or repetitions performed. It is important not only for improving physical skills and abilities, but also for decreasing the likelihood of injury due to faulty movement. Precise standards of execution in the conduct of all PRT activities ensures the development of body management and
SECTION III PHASES OF PRT

fundamental movement skills. 2-9. Commanders are faced with the continual challenge of how to train soldiers of varying physical capabilities. Training to the level of the least fit removes rigor from the program, while excessive rigor places less fit soldiers at risk of injury. Most commanders recognize this dilemma and attempt to occupy a reasonable middle ground. This chapter, together with Chapter 4, The Army PRT Program and Chapter 5, Army PRT Planning, guides commanders in the implementation of safe and challenging PRT. The Army PRT system utilizes phased training to create activities that are appropriate for soldiers of various physical capabilities. PRT is divided into two phases: toughening and sustaining.
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Toughening Phase
Transition Criteria
Sustaining Phase
Toughening phase activities develop foundational fitness and fundamental skills.
Sustaining phase activities develop a high level of physical readiness appropriate to duty position.
Figure 2-2 Phases of PRT
TOUGHENING PHASE
2-10. The purpose of the toughening phase is to develop foundational fitness and fundamental skills. A variety of training activities with precise standards of execution ensures that bones, muscles, and connective tissues gradually toughen rather than break. In the toughening phase, soldiers gradually become proficient at managing their own body weight. Toughening phase activities develop essential skills associated with critical soldier tasks such as jumping, landing, lunging, bending, reaching, and lifting. Physical readiness improves through progression in these activities. The toughening phase prepares soldiers to meet the transition criteria, as specified in Chapter 5, to move to the sustaining phase.
SUSTAINING PHASE
2-11. The purpose of the sustaining phase is to develop and maintain a high level of physical readiness appropriate to duty position. In this phase, activities become more demanding. Advanced calisthenic and guerrilla drills are added. Dumbbell and climbing drills are performed with increased resistance. The variety of running activities increase in intensity and duration. Activities that directly support unit mission and METL are integrated into PRT sessions (i.e. individual movement techniques, casualty carries, obstacle courses, and combatives). 2-12. Factors such as extended field training, block leave, recovery from illness or injury can cause soldiers to move from the sustaining phase back to the toughening phase or reconditioning program. Units will have soldiers in both phases at the same time.
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SECTION IV RECONDITIONING PRT
2-13. The objective of the reconditioning program is to restore physical fitness levels that enable soldiers to re-enter the toughening phase. Commanders and health care personnel will provide special assistance to soldiers who are assigned to reconditioning PRT due to one or more of the following medical conditions: injury, illness, or surgery. Refer to Chapter 7, Injury Control and Reconditioning PRT for more information on reconditioniong programs.
SECTION V SUMMARY
2-14. The Armys PRT system embodies the three fundamental components of strength, endurance, and mobility. Phased training of these components is guided by the overarching principles of progression, variety, and precision. The toughening phase activities develop foundational fitness and fundamental skills. The sustaining phase activities develop a high level of physical readiness appropriate to duty position. The reconditioning program restores soldiers physical fitness levels to enable them to re-enter the toughening phase. Strict adherence to the Army PRT system safeguards the force by fostering an
Toughening Phase
Transition Criteria
Sustaining Phase
Progression Variety Precision
MOBILITY
MOBILITY
STRENGTH
ENDURANCE
STRENGTH
ENDURANCE
Reconditioning Program
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environment of injury control and risk reduction. Figure 2-3 The Army PRT System
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Chapter 3
Army Physical Readiness Training Leadership

The instructor must lose himself in his work, must demand precision, encourage here, correct there, reprove one man and boost another. In fact, he must so strive himself that his men will be proud of their leader in every way, proud of his appearance, proud of his ability, proud of his fairness, and proud because their instructor is helping to make their organization the best in the army.
LTC Herman J. Koehler
Throughout history, the Army has always had confident leaders of character and competence. These leaders were developed through a dynamic process consisting of three equally important pillars: institutional training, operational assignments, and self-development. This process is designed to provide the education, training, and experience that enable leaders to develop the skills, knowledge and attitudes necessary for success. Leaders at all levels clearly understand that physical readiness training (PRT) is fundamental to a combat-ready force that must function in a full spectrum of operations. Over the last five decades, physical fitness training has evolved to a point where, due in part to a lack of clear and achievable direction, leaders at all levels have taken actions they have deemed appropriate to meet the needs of the Army. The results have often been a less-than-optimized approach to PRT, which has caused considerable frustration throughout the chain of command.
SECTION I VALUE OF PHYSICAL READINESS TRAINING LEADERSHIP

3-1. This manual is doctrine for implementing the Army PRT system at all organizational levels. This training prepares soldiers to be physically ready to sussessfully meet the requirements necessary in a full spectrum of operations. Although, this manual applies to all Army leaders, its principle focus is on leaders of soldiers at battalion level and below. This manual incorporates the nine professional military principles of training described in FM 25-101, Battle Focused Training. 3-2. This chapter addresses the fundamental leadership expectations of: Demonstrate tactical and technical competence. Teach subordinates. Be a good listener. Treat soldiers with dignity and respect.
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Stress basics. Set the example. Set and enforce standards. 3-3. The fundamental mission of our Army is to deter war and win in combat. It is expected that officers and noncommissioned officers will lead, train, motivate and inspire their soldiers. Soldiers and units perform physically challenging tasks everyday as part of their duty missions. This manual provides a variety of PRT activities specifically designed to enhance military skills, which are essential to effective combat and duty performance. A serious effort must be made to develop in all soldiers an appreciation of how PRT increases duty performance. PRT is important enough to be included in the daily training schedules of every unit in the Army. Leaders have the challenge of understanding these fundamental benefits of PRT: discipline, mental alertness, espirit de corps, unit cohesion as well as improved strength, endurance, and mobility. 3-4. Army manuals have undergone cycles of change after major periods of armed conflict, reflecting the lessons learned from the soldiers who endured the rigors of combat. This manual addresses our physical shortcomings before painful lessons are learned in the next conflict.
SECTION II PHYSICAL READINESS TRAINING LEADERSHIP TENETS

3-5. The success or failure of the PRT program depends upon the quality of its leadership. Leadership is the process of influencing soldiers by providing purpose, direction, and motivation. The best results can be obtained only if soldiers are motivated to extend themselves completely in strenuous physical activities and to make every effort to perform all exercises in the prescribed form. Only the best leadership can inspire soldiers to cooperate to this extent. For these reasons only the best-qualified soldiers in the unit should be selected to lead PRT. The leader must exemplify the Army adage: Be, Know, and Do. 3-6. The most essential quality of the PRT leader is the possession of abounding energy and enthusiasm. Army PRT activities, if they are to be successful, must be carried on in a continuous and vigorous manner. Soldiers invariably reflect the attitude of the leader whether it be enthusiastic or apathetic. The enthusiasm of the leader springs from the realization of the importance of the mission. Leaders must be inspired by the thought that what they do every minute of every day may mean the difference between life and death of their soldiers. 3-7. The PRT leader must have complete mastery of this manual. Not only must he be able to explain and demonstrate all activities, but he must know the best methods of presenting and conducting them. Mastery of subject matter is the first step in developing confidence, assurance and poise. The PRT leader can apply the PRT program more intelligently when he understands and applies the Army PRT system of
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physical readiness conditioning for all soldiers. A thorough knowledge of this manual gives the PRT leader the ability to apply the training principles of progression, variety and precision necessary to attain soldier physical readiness. The well prepared, confident leader gains the respect and cooperation of all soldiers at the outset. The unprepared, hesitant leader loses the confidence and respect of soldiers almost immediately. It should be noted that the subject matter involved in PRT has become so extensive that additional training is required to master it. The PRT leader needs to understand the elements of preparation, activity and recovery and how training sessions in the toughening phase translate to progressively more complex training activities in the sustaining phase. 3-8. Successful leadership in PRT requires that the instructor understands human nature. He must appreciate the individual physical and mental differences of his soldiers. He must learn to know his soldiers as individuals and be quick to recognize the signs which indicate their reactions to his instruction. The better he understands his soldiers, and the more he can see the PRT program from their point of view, the more his instruction will succeed. The successful PRT leader ensures that his subordinates understand the critical importance of PRT to the welfare of the unit. This is accomplished by understanding soldiers, knowing how to lead and motivate them, understanding how they learn, and the use of this knowledge in every PRT session. No PRT leader can be successful unless he has the confidence of his men. He gains their confidence by winning their respect. He wins their respect by his sincerity, integrity, determination, sense of justice, energy, self-confidence, and force of character. 3-9. There is no more effective method of obtaining the energetic, wholehearted participation of soldiers in the PRT program than by providing skilled leadership. A leader who is admired and respected by his soldiers has no difficulty in securing their cooperation. The good leader informs his soldiers of the value of the different activities and the reasons for their inclusion in the program. He treats his soldiers with consideration and does not impose unreasonable physical demands upon them. If soldiers are exercised too violently, they become so stiff and sore that they look upon the next PRT session with apprehension. Soldiers develop an antagonistic attitude toward the instructor and the program and instead of cooperating they will malinger at every opportunity. The personal appearance and physical qualifications of the PRT leader are related to his effectiveness. He should exemplify the things he is seeking to teach. It is a great advantage if the leader himself can do all and more than he asks of his men. He must be physically fit because PRT leadership is so strenuous that considerable strength, endurance, and mobility are essential prerequisites for success. Skill in demonstrating and leading all PRT activities is a necessary part of teaching technique, and is invaluable to the PRT leader.
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The American soldierdemands professional competence in his leaders in battle, he wants to know that the job is going to be done right, with no unnecessary casualties. The noncommissioned officer wearing the cheveron is supposed to be the best soldier in the platoon, and he is supposed to know how to perform all duties expected of him. The American soldier expects his sergeant to be able to teach him how to do his job. And expects even more from his officers.
General of the Army Omar N. Bradley
3-10. Leaders responsible for scheduling and supervising PRT should take the following actions: Make PRT as important as any other training activity. Dedicate sufficient time for PRT (60-90 minutes). Avoid substituting scheduled PRT. other training or routine duties during
Schedule and conduct PRT when it makes the most sense. PRT should not be reserved only for the early morning hours and may be scheduled during, or at the end of, the duty day. Prevent the misuse of allotted PRT time by utilizing qualified personnel to supervise and lead PRT. Provide for mass participation regardless of rank, age, or gender during every PRT session. Provide facilities and funds to support a PRT program that will develop physical readiness in all soldiers. Flat, grassy areas are essential for exercise drill activities. Lighted running tracks and marked fields are essential for Guerrilla Drills and running. Dumbbells and pull-up bars are essential for strength development. Adhere to PRT schedules for the toughening and the sustaining phases. Adhere to training guidelines for individual, reconditioning, pregnancy, overweight, APFT failure and new soldiers. Utilize appropriate PRT formations. Utilize preparatory commands and commands of execution. Utilize cadence appropriate for planned activities. Require PRT leaders to lead and conduct activities with the soldiers to determine appropriate intensity levels. Require one Assistant Instructor (AI) for every 15 soldiers. Require AIs to supervise the execution of all PRT activities and make appropriate corrections. Require that soldiers who need corrective training be removed from the formation to receive appropriate instruction on precise execution from the AI.
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Require all soldiers to know the exercises by name, sequence and movement to ensure efficient use of time and precision of execution. 3-11. A successful PRT program requires the full cooperation of all
SECTION III PHYSICAL READINESS TRAINING COOPERATION

soldiers. There can be no orderly movement of soldiers and units without a precise and unified effort. A soldier is a part of a team that works smoothly when every soldier plays his part. A soldier knows what to do in response to a command as well as what his fellow soldiers are going to do. His confidence in them grows until he feels as sure of them as he does of himself. The final result is teamwork. This teamwork is attained though the medium of drills. A drill consists of certain movements by which the unit conducts an activity with order and precision. This means that every soldier is trained to do his part with exactness so that on command the unit moves instantly and smoothly. Drill training starts the day a soldier enters the Army. In the beginning, he is taught the movements of his feet and arms used in PRT, marching and handling his weapon. He is trained in all these activities until he reaches a point where he does them automatically in response to a command. Then he is placed in a unit and trained to do all these activities together with the other soldiers. Finally, squads, platoons, and companies are doing drill with the smoothness of machinery. The result is unified action teamwork. The soldiers are at their best, inspired, with pride in themselves and their organization. This pride finds expression in perfect response to command. 3-12. PRT activities must be done accurately and intensively if they are to be of value. Soldiers will malinger if they choose to do so. Since it is impossible to force troops to exercise properly, every effort must be made to motivate them to do so. The leader must convince soldiers that a high level of physical readiness will give them a much better chance to survive in combat situations. When troops realize that their efforts are an investment in their own personal welfare, it is not difficult to secure their wholehearted cooperation.
SECTION IV PHYSICAL READINESS TRAINING MOTIVATION

3-13. Commanders and leaders at all levels may provide one of the best incentives for their soldiers when they are visible and actively participate in PRT. When soldiers feel that their chain of command believes in PRT to the extent that they themselves regularly engage in the activities, they are motivated to greater effort. In addition, troops invariably develop a greater esprit de corps and respect for their officers and noncommissioned officers. The frequent use of soldiers as AIs also serves as an incentive. They work hard for this honor and positively respond to
SECTION V SUMMARY
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this responsibility. 3-14. Effective leadership is essential to the success of any PRT program. Leaders are challenged with scheduling and executing PRT programs that ensure individual soldiers and units are prepared to successfully perform their wartime mission.
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PART TWO
Army Physical Readiness Training Strategy

Part two will provide commanders and trainers the guidance necessary to implement the Army physical readiness training (PRT) system.
Chapter 4
The Armys Physical Readiness Training Program

The quality of the unit is determined by the over-all picture of physical condition and total military fitness of all its members. It is more important that all men in a unit receive the benefits of a balanced and well directed program of physical training than that a few members achieve record performances. The physical training program, therefore, is directed toward the total conditioning of all men.
FM 21-20, Physical Training (1946)
SECTION I - PURPOSE OF THE PROGRAM

4-1. The purpose of the PRT program is to develop and maintain a high level of unit physical readiness. While attaining this fundamental purpose, other valuable outcomes are achieved. Many basic military skills essential to personal safety and effective performance in combat operations are developed through PRT such as: marching, running, swimming, jumping, vaulting, climbing, crawling, lifting and carrying heavy objects. Maneuverability and mental alertness enhance survivability. These skills are developed through participation in PRT. Teamwork, aggressiveness, confidence, resourcefulness, a will to win, and the ability to think and act quickly under pressure are other valuable products of a well-conducted PRT program. 4-2. Precise execution of PRT develops discipline. Highly disciplined and physically fit soldiers make for a corps spirit that inspires organizations to dare because of their ability to do. PRT programs must develop every soldiers physical potential to the fullest. This enables soldiers to perform all duties with great confidence of success in all operational environments.
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Such discipline may therefore be defined as the voluntary, intelligent and cheerful subordination of every individual in an equal degree with every other individual of the mass to which he belongs, and of which he is an interdependent and not independent unit, through which the object of the mass can alone be attained.
SECTION II - COMMAND RESPONSIBILITIES
COMMAND EMPHASIS
4-3. Leaders must emphasize the value of PRT. Clearly explaining the objectives and benefits of the program ensures that the time allotted for PRT is used effectively. Commanders must also provide resources to support a program that will improve each soldiers level of physical readiness. Mandatory participation is essential. All individuals, regardless of rank, age, or gender, benefit from regular exercise. In some instances, leaders will need to make special efforts to overcome recurring problems that interfere with regular training. To foster a positive attitude, unit leaders and instructors must be knowledgeable, understanding, and fair, but demanding. A high level of physical readiness cannot be attained by simply going through the motions. Smart, challenging training to standard is essential. Leaders should not punish soldiers who fail to perform to standard; this often does more harm than good. They must recognize individual differences and motivate soldiers to put forth their best efforts. The application of reconditioning PRT will progressively return soldiers with medical profiles to the unit. It also allows them to train with the unit whenever possible, within the limits of their profiles.
LEAD BY EXAMPLE
4-4. Effective leadership is critical to the success of a PRT program. Leaders must understand and practice Army physical readiness doctrine. Their example will emphasize the importance of PRT and will highlight it as a key element of the units training mission. Command presence and participation at PRT formations and assessments will set a positive example for subordinates.
LEADERSHIP TRAINING
4-5. Commanders must ensure that leaders are trained to supervise and conduct PRT. The doctrinal concepts and unit program models presented in this manual are starting points for commanders and PRT leaders to optimize unit PRT and assessment.
EVALUATION AND STANDARDS

4-6. Commanders must utilize the units mission and METL as criteria for evaluating PRT program effectiveness.
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ENSURE SAFETY
4-7. Safety is a major consideration when planning and evaluating PRT programs. Commanders will conduct a risk management assessment of all PRT activities to ensure that they do not place their soldiers at undue risk for injury or accident. The following are examples of items the commander should address: environmental conditions, emergency procedures, facilities and the differences in age, gender and level of conditioning of each soldier in the unit. The best form of welfare for the troops is first-class training.
B. H. Liddell Hart, British Military Tactician
SECTION III - UNIT PROGRAMS

4-8. The goal of Army PRT is to improve each soldiers physical ability to survive and win on the battlefield. Physical readiness includes all aspects of physical performance and must do more than prepare soldiers to take the Army Physical Fitness Test (APFT). Well-planned PRT maximizes physical performance in the completion of critical soldier and leader tasks that support the units Mission/METL. PRT is the commanders program. It must reflect his MTP goals and be based on the principles of progression, variety and precision. With ever changing OPTEMPO, units and soldiers must continue to train as they fight. Training priorities dictate how often and how rigorously PRT is conducted. 4-9. Commanders and fitness leaders in TOE and TDA units that follow GREEN/AMBER/RED training cycles (IAW FM 25-100, Training the Force) must develop PRT programs within the constraints of each training period. GREEN: Organizations in GREEN periods conduct planned training without distractions and external taskings. Training focus is primarily on collective tasks with individual and leader tasks integrated during multi-echelon unit training. Maximum soldier attendance is required at all prime time mission-essential training. Regular PRT should be conducted five times per week. GREEN periods are optimal times for conducting PRT in garrison or in a field environment. AMBER: Organizations in AMBER periods are assigned support taskings beyond the capability of those units in the RED period, but commanders strive for minimal disruption to AMBER organizations training programs. Emphasis is placed on small unit, crew and individual training. PRT may be conducted three to five times per week at small unit and/or individual levels. RED: Organizations in RED periods execute administrative and support requirements. RED periods may be restrictive in conducting regular PRT. So it is imperative that units dont cancel
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PRT, but take every opportunity to conduct small unit and/or individual PRT whenever possible during the duty day. 4-10. Commanders and PRT leaders in units that do not follow GREEN/AMBER/RED training cycles, such as professional development schools, hospitals, military police, communication centers, and Department of the Army staff, have various challenges in planning and conducting PRT. Every effort should be made to conduct phased unit and/or individual PRT five times per week. Chapter 5 provides a variety of sample PRT program schedules to illustrate the implementation of toughening and sustaining phase activities.
SECTION IV INDIVIDUAL PROGRAMS

4-11. All soldiers must understand that it is their personal responsibility to achieve and sustain a high level of physical readiness. Many soldiers are assigned to duty positions that restrict participation in collective unit PRT programs. Examples are DA staff, MACOM staffs, hospitals, service-school staff and faculty, recruiting, ROTC, and Reserve and National Guard units. In such units, commanders must develop leadership environments that encourage and motivate soldiers to accept individual responsibility for their own physical readiness. Physical readiness requirements are the same for these personnel as for others. Leaders and individual soldiers need to use the PRT system outlined in this manual to help them achieve and sustain high levels of physical readiness. Individual PRT programs must be designed to improve the individuals contribution to the units physical readiness. Calisthenic Drills, Dumbbell Drills, Guerrilla Drills, Medicine Ball Drills, and running techniques employed in unit PRT can be performed individually or with a partner. Individual and small group PRT should develop and maintain a level of physical readiness equivalent to that required for success in performance of the unit mission and METL.
SECTION V - RECONDITIONING PROGRAMS

4-12. The objective of the reconditioning program is to restore physical fitness levels that enable soldiers to re-enter the toughening phase. Commanders and health care personnel will provide special assistance to soldiers who are assigned to reconditioning PRT due to one or more of the following medical conditions: injury, illness, or surgery (refer to Chapter 7, Reconditioning Physical Readiness Training for more information on reconditioniong programs).
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SECTION VI - PREGNANCY PROGRAMS

4-13. Upon diagnosis of pregnancy, the soldier is exempt from the regular unit PRT program and exempt from the APFT (as outlined in Chapter 9, AR 350-41) for the duration of the pregnancy and up to six months past pregnancy termination. Soldiers enter the toughening phase of training at the conclusion of the six month postpartum recovery period. Until that time, soldiers should participate in an approved installation Pregnancy and Postpartum Physical Training (PPPT) Program.
SECTION VII WEIGHT CONTROL PROGRAMS

4-14. It is not necessary for overweight soldiers to perfom PRT with a special group; they will continue to train with their units. These soldiers require supplemental PRT and education on diet and exercise (refer to Chapter 5 and AR 600-9, The Army Weight Control Program). The primary focus of supplemental PRT sessions for overweight soldiers who perform unit PRT will be on low impact activities of long duration and low intensity to achieve caloric expenditure and optimal fat loss. Aim for 3060 minutes of exercise by either walking or splitting the session between machines (i.e. 15 minutes each on the bike, stepper, rower, etc.). These soldiers should be able to fully recover from any additional PRT and not risk overuse injuries with this training. Overweight soldiers not performing unit PRT should still follow the activities on the unit schedule and supplement with further aerobic exercise. Resistance training for overweight soldiers should initially be limited to normal PRT activities such as calisthenic, dumbbell, and climbing drills. Resistance exercise can stimulate muscle growth and aide fat loss, since the more lean mass you have, the more calories are used to sustain it. Weight loss may not occur if lean mass is being added through resistance training. In this case, the soldiers will have a lower body fat percentage but not a lower weight. Since the regulations state that satisfactory progress for this program is measured in pounds, not body fat, it may be wise to spend the first few weeks of the program limiting the amount of resistance training. After the soldier has shown satisfactory weight loss, they may
SECTION VIII APFT/UNIT PHYSICAL READINESS STANDARD FAILURE

add resistance training to stimulate further muscular development. 4-15. Most units are diverse in physical readiness levels due to injuries, illness, deployment and reception of new soldiers. This diversity may affect the number of APFT and unit physical readiness standard failures. Over time, a solid PRT program will allow soldiers to achieve the Army and unit standards. More training is not always better; performing high-
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
quality training once per day is a better approach than conducting additional high-volume training that may lead to overuse injuries.
SECTION IX NEW SOLDIER

4-16. The new soldiers threshold level of physical performance may be below the minimum threshold of his gaining unit. He may be a borderline APFT performer, borderline overweight, fresh out of BCT, AIT or OSUT and not accustomed to the demands placed on the lower extremities during a normal duty day. These soldiers are facing new conditions relating to physical performance (acclimatization to altitude, temperature and humidity), which may take up to four weeks to adapt. Although soldiers leave IET prepared to transition to the sustaining phase, they may de-train due to leave, transit and inprocessing at their new duty assignments. Initially, new soldiers are placed in the toughening phase to allow for gradual increases in intensity and time during PRT and to safely bring them up to the Army and unit standards (refer to Chapter 2, Paragraph 2-2).
SECTION X INITIAL ENTRY TRAINING

4-17. Initial Entry Training (IET) consists of the following elements: Basic Combat Training (BCT), Advanced Individual Training (AIT) and One Station Unit Training (OSUT). Refer to Chapter 8 for more information on IET PRT.
BASIC COMBAT TRAINING

4-18. The training program in BCT brings soldiers up to a level of physical readiness that prepares them for the rigors of Advanced AIT. New soldiers report to BCT at various levels of physical readiness and ability. During the first weeks of training, the focus is on progressive training of the whole body. To minimize the risk of injury, exercises must be done precisely, and the intensity must progress gradually. Special training (Fitness Training Unit, Physical Training Rehabilitation Program) should be considered for soldiers who fail to maintain the unit or group rate of progression. Commanders should evaluate each new soldier who falls below the BCT standard and give special assistance to improve deficiencies. Supplemental training should not be used as punishment for a new soldiers inability to perform well. More PRT is not necessarily better. Emphasis should be placed on the QUALITY of the training, not the quantity of exercises performed.
ADVANCED INDIVIDUAL TRAINING

4-19. AIT focuses on technical and MOS-oriented subjects. Therefore, PRT should continue to prepare these soldiers to meet the physical requirements of their initial duty assignments.
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ONE STATION UNIT TRAINING

4-20. PRT in OSUT brings soldiers through the toughening phase and prepares them for the rigors of their first duty assignment. During the early phase of OSUT, new soldiers follow the same progression as BCT. The AIT phase of OSUT prepares soldiers to meet the demands of their first unit.
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SECTION XI RESERVE COMPONENT (RC) UNIT PRT PROGRAMS

4-21. PRT is an individual responsibility for all soldiers regardless of component. This is truly the case for RC soldiers whose collective training periods are spread throughout the training year. The physical readiness requirement of RC mission essential tasks varies, but no mission is without some level of physical demand. RC units must meet the challenge of being physically ready to perform their mission with less collective training time. Individuals and units may not have time to develop their level of readiness levels to standard prior to deployment. Unit PRT activities must be incorporated into Individual Duty for Training (IDT) periods. Commanders must determine how much priority to place on PRT activities and allocate time and resources accordingly. At a minimum, one hour of PRT activities should be incorporated into every sixteen hours of unit training during IDT periods. During AT periods, units should conduct PRT five times per week. Valuable RC collective PRT time should not be focused on preparing soldiers to take the APFT; nor, should the focus of PRT during IDT periods be on achieving a training effect. The focus must be on precisely teaching and leading the activities in this manual. There may be occasions where soldiers are expected to perform at near-maximal effort during training, such as in the conduct of a unit foot march or other training assessments and activities. This should be the exception not the norm. A training program in which soldiers are expected to perform at near-maximal effort once a month will not achieve the desired physiological changes, no matter how intense. This type of program will probably cause more harm than good. An ideal unit PRT program will strive to give soldiers the knowledge they need to conduct their own quality PRT sessions between unit assemblies. The program should increase soldier motivation so that they will habitually train on their own. Incorporating the PRT assessments in this manual into IDT periods is one way to effect motivation with the added benefit of providing commanders a physical readiness snapshot. Most of the drills in this manual support the type of RC unit PRT program described in this section. For example, soldiers would collectively learn Calisthenic Drill 1 during the unit assembly, and then train on their own raising their proficiency and readiness level at the same time. Soldiers will then be prepared for PRT sessions conducted during IDT and annual training periods. Most of the drills in this manual do not require expensive or hard-to-obtain equipment, so they can easily be performed individually. USAR TPU and ARNG M-day soldiers with civilian health and fitness experience should be utilized to assist in conducting the program; especially the reconditioning program (refer to Chapter 7). However, all NCOs should be able to learn and effectively teach the
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drills in this manual. Chapter 5, shows an example of how PRT activities can be integrated into a sample RC yearly training cycle. The focus of collective PRT during unit annual training should be on increasing the unit physical readiness level. The PRT activities on the sample unit AT schedule must be introduced during IDT periods and trained individually prior to AT for this to be effective. Chapter 5 shows sample five-day PRT schedules that RC units can use during annual training periods.
SECTION XII SUMMARY

4-22. The purpose of a PRT program is to develop and maintain a high level of unit physical readiness. The goal is to improve each soldiers physical ability to survive and win on the battlefield. Well planned PRT maximizes physical performance in the completion of the critical soldier and leader tasks that support the units mission/METL. PRT is the commanders program. It must reflect his training goals and be based on the principles of progression, variety, and precision.
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Chapter 5
Army Physical Readiness Training (PRT) Planning

This chapter provides commanders and PRT leaders the template for implementing the Army PRT system in the unit-training plan. The 12week training plans for both toughening and sustaining phases enable all leaders to optimize the time allotted for PRT.
SECTION I ELEMENTS OF A PRT SESSION

5-1. PRT sessions will include the following elements: Preparation, Activity and Recovery. Each of these elements will include the exercises necessary to conduct performance-oriented PRT sessions that effectively address physical readiness components. Optimal time allowed for PRT is 90 minutes per session, with a minimum allotted time of 60 minutes per session.
PREPARATION
5-2. Exercises performed during preparation appropriately prepare soldiers for intense PRT activities. Five repetitions of Calisthenic Drill 1 and one repetition of Guerrilla Drill 1 will be performed. Preparation will last approximately 15 minutes.
ACTIVITY
5-3. Activities address specific PRT goals in the areas of strength, endurance, and mobility and will make up a majority of the training time (30 to 60 minutes). Refer to the schedules in this chapter.
RECOVERY
5-4. Activities such as walking and the recovery drill performed at the end of the PRT session are designed to gradually and safely taper off activities and 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 as well as receiving adequate sleep allows the body to refuel and rest. This results in a positive adaptation to the stress of training, optimizing gains in strength, endurance, and mobility while controlling injuries.
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FM 3-25.20(21-20) DRAFT ___________________________________________________________________
SECTION II PHASED TRAINING

5-5. Commanders must be aware that their units will have soldiers in both the toughening and sustaining phases of PRT. They will conduct separate toughening and sustaining phase PRT sessions within their unit at the same time.
TOUGHENING PHASE PERSONNEL

5-6. As described in Chapter 2, the purpose of the toughening phase is to develop foundational fitness and fundamental skills. Soldiers in the following categories will be placed in the toughening phase: New Soldiers Post-profile Soldiers Post-deployment Soldiers (Commanders discretion based on length of deployment) APFT Failures Unit Physical Readiness Standard Failures All soldiers that do not achieve phase transition criteria standards
TOUGHENING PHASE PRT ACTIVITIES

5-7. The following PRT activities are scheduled during the toughening phase: Calisthenic Drill 1 (CD 1) Dumbbell Drill 1 (DB 1) Climbing Drill 1 (CL 1) Guerrilla Drill 1 (GD 1) 30:90s 300-yard shuttle run (SR) Ability Group Run (AGR) Foot March with fighting load (FM-fl) Conditioning Obstacle Course (CDOC) Confidence Obstacle Course (CFOC) Combatives (CB) Bayonet Assault Course (BAC) Water Survival Training (WST) Recovery Drill (RD)
TOUGHENING PHASE SCHEDULES

5-8. The following PRT schedules are for the toughening phase. It is recommended that PRT be conducted five days per week IAW the five-day schedule. Three and four day schedules are also provided for those
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weeks when the frequency of training must be limited. When following the schedules, perform the PRT sessions in order regardless of the off day(s). Execute each days PRT activities in the order listed. Not every toughening phase activity is listed in these schedules. 5-9. The following special considerations apply to the toughening phase schedules: When following the three-day schedule, PRT must be conducted for 90 minutes to provide adequate conditioning for all components. Higher level activities such as the conditioning obstacle course, confidence obstacle course, bayonet assault course, and combatives are most appropriate when performed in the sustaining phase. However, soldiers are introduced to these activities in IET while still in the toughening phase. PRT leaders must focus their instruction of these activities on proper technique and lead-up skills to ensure safety and successful execution. When utilizing the three-day PRT schedule, foot marching must be performed two to three times per month on the days (Tuesday/Thursday) when PRT is not scheduled. If facilities and equipment allow, DB 1 and CL 1 are done in mass. Otherwise, the group is split and changes over at a designed time. Testing (APFT, APRT, and CWST) is best conducted on Monday to ensure adequate recovery and performance. 5-10. The toughening phase PRT activities are specifically ordered and the sessions are specifically sequenced according to the system described in Chapter 2 to achieve optimal progression while controlling injuries. Therefore, the activities and sessions will be performed in the order listed on the schedules. Refer to figure 5-1 for PRT activity sequencing and session purpose.
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FM 3-25.20(21-20) DRAFT ___________________________________________________________________
Monday
Preparation Activities: CD 1 GD 1 SR Recovery
Tuesday
Preparation Activities: DB 1 CL 1 Recovery
Wednesday
Preparation Activities: 30:90s CD 1 Recovery
Thursday
Friday
Preparation Activities: SR AGR --OR-FM-fl Recovery
Monday Preparation Activities: CD1, GD1, SR Recovery The purpose of this session is to improve the endurance and mobility needed for the successful performance of soldier tasks. CD1 prepares and conditions the body for a variety of body management competencies. GD1 improves agility and coordination as well as the power and efficiency of the running form. The SR improves anaerobic endurance and the ability to stop, start, and change direction. Tuesday Preparation Activities: DB1, CL1 Recovery The purpose of this session is to improve the strength and mobility needed for successful performance of soldier tasks. DB 1 improves total body strength and body mechanics. CL1 improves upper body and core strength and the ability to climb and negotiate obstacles. DB 1 and CL 1 complement each other. Wednesday Preparation Activities: 30:90s, CD 1 Recovery The purpose of this session is to improve the conditioning required to successfully perform critical soldier tasks such as IMT and move under direct and indirect fire. 30:90s enhance anaerobic power through sustained repeats of high intensity running with intermittent periods of recovery. CD1 prepares and conditions the body for a variety of body management competencies. Thursday The purpose of this session is to improve the strength and mobility needed for successful performance of soldier tasks. DB 1 improves total body strength and body mechanics. CL1 improves upper body and core strength and the ability to climb and negotiate obstacles. DB 1 and CL 1 complement each other. Friday The purpose of this session is to improve endurance and mobility. The SR improves anaerobic endurance and the ability to stop, start, and change direction. The AGR improves aerobic endurance by sustained running. Foot marching improves the task of moving a unit in mass under fighting load at a rate of 4 kph.
Preparation Activities: DB1, CL1 Recovery
Preparation Activities: SR and AGR --OR-FM-fl Recovery
Figure 5-1 Toughening Phase PRT Activity and Session Sequencing and Purpose
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_________________________________________________________________________________Chapter 5
Figures 5-2 through 5-4 illustrate twelve successive weeks of PRT for five-day-perweek schedules. OCTOBER 2000 Monday
1 Preparation Activities: 30:90s CD 1 Recovery 8 Preparation Activities: DB 1 CL 1 Recovery Preparation Activities: DB 1 CL 1 Recovery 9 Preparation Activities: 30:90s CD 1 Recovery
Tuesday
2
Wednesday
3 Preparation Activities: CD 1 GD 1 SR Recovery 10
Thursday
4 Preparation Activities: DB 1 CL 1 Recovery 11 Preparation Activities: DB 1 CL 1 Recovery
Friday
5
Columbus Day Training Holiday
12 Preparation Activities: AGR --OR-FM-fl Recovery
15 Preparation Activities: CD 1 GD 1 SR Recovery 22 Preparation Activities: CD 1 GD 1 SR Recovery Preparation Activities: DB 1 CL 1 Recovery Preparation Activities: DB 1 CL 1 Recovery
16 Preparation Activities: 30:90s CD 1 Recovery 23 Preparation Activities: 30:90s CD 1 Recovery
18 Preparation Activities: AGR Recovery
19
25 Preparation Activities: SR AGR --OR-FM-fl Recovery
26
29 Preparation Activities: CD 1 GD 1 SR Recovery Preparation Activities: DB 1 CL 1 Recovery
30 Preparation Activities: 30:90s CD 1 Recovery
31
Figure 5-2 Toughening Phase 5-Day PRT Schedule (1st Quarter, October)
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FM 3-25.20(21-20) DRAFT ___________________________________________________________________
NOVEMBER 2000 Monday Tuesday Wednesday Thursday

1 Preparation Activities: DB 1 CL 1 Recovery Preparation Activities: SR AGR --OR-FM-fl Recovery 8 Preparation Activities: DB 1 CL 1 Recovery 14 Preparation Activities: 30:90s CD 1 Recovery Preparation Activities: DB 1 CL 1 Recovery 15 Preparation Activities: SR AGR --OR-FM-fl Recovery 22 23 9
Friday
2
5 Preparation Activities: CD 1 GD 1 SR Recovery 12 Preparation Activities: DB 1 CL 1 Recovery Preparation Activities: DB 1 CL 1 Recovery
6 Preparation Activities: 30:90s CD 1 Recovery 13
Veterans Day Training Holiday
16
19 Preparation Activities: CD 1 GD 1 SR Recovery 26 Preparation Activities: CD 1 GD 1 SR Recovery Preparation Activities: DB 1 CL 1 Recovery Preparation Activities: DB 1 CL 1 Recovery
21
Thanksgiving Training Holiday
28 Preparation Activities: DB 1 CL 1 Recovery
29 Preparation Activities: SR AGR --OR-FM-fl Recovery
30
Figure 5-3 Toughening Phase 5-Day PRT Schedule (1st Quarter, November)
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_________________________________________________________________________________Chapter 5
DECEMBER 2000 Monday

3 Preparation Activities: CD 1 GD 1 SR Recovery 10 Preparation Activities: CD 1 GD 1 SR Recovery Preparation Activities: DB 1 CL 1 Recovery Preparation Activities: DB 1 CL 1 Recovery 11 Preparation Activities: 30:90s CD 1 Recovery
Tuesday
4
Wednesday
Thursday
Friday
7 Preparation Activities: SR AGR Recovery 14 Preparation Activities: SR AGR --OR-FM-fl Recovery 20 21 Preparation Activities: SR AGR Recovery 27 28 Preparation Activities: SR AGR --OR-FM-fl Recovery
17 Preparation Activities: CD 1 GD 1 SR Recovery 24 Preparation Activities: DB 1 CL 1 Recovery
Christmas Training Holiday
31
New Years Training Holiday
Figure 5-4 Toughening Phase 5-Day PRT Schedule (1st Quarter, December)
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FM 3-25.20(21-20) DRAFT ___________________________________________________________________
Figures 5-5 through 5-7 illustrate twelve successive weeks of PRT for four-day-perweek schedules. OCTOBER 2000 Monday
1 Preparation Activities: SR AGR Recovery 8 Preparation Activities: DB 1 CL 1 Recovery 16 Preparation Activities: DB 1 CL 1 Recovery 22 Preparation Activities: SR AGR --OR-FM-fl Recovery 29 Preparation Activities: GD 1 AGR Recovery Preparation Activities: DB 1 CL 1 Recovery Preparation Activities: DB 1 CL 1 Recovery 23 Preparation Activities: 30:90s CD 1 Recovery Preparation Activities: 30:90s CD 1 Recovery 24 Preparation Activities: DB 1 CL 1 Recovery 9 Preparation Activities: 30:90s CD 1 Recovery 17
Tuesday
2
Wednesday
Thursday
4
Friday
5
No PRT SGTs Time 11
Columbus Day Training Holiday 12 Preparation Activities: DB 1 CL 1 Recovery 18 Preparation Activities: DB 1 CL 1 Recovery 25 Preparation Activities: DB 1 CL 1 Recovery 26 19
No PRT SGTs Time
15 Preparation Activities: GD 1 AGR Recovery
No PRT SGTs Time
No PRT SGTs Time
31
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_________________________________________________________________________________Chapter 5
NOVEMBER 2000 Monday

Preparation Activities: SR AGR --OR-FM-fl Recovery 5 Preparation Activities: GD 1 AGR Recovery 12 Preparation Activities: DB 1 CL 1 Recovery 20 Preparation Activities: DB 1 CL 1 Recovery 26 Preparation Activities: SR AGR --OR-FM-fl Recovery Preparation Activities: DB 1 CL 1 Recovery 27 Preparation Activities: 30:90s CD 1 Recovery Preparation Activities: 30:90s CD 1 Recovery 28 Preparation Activities: DB 1 CL 1 Recovery 13 Preparation Activities: 30:90s CD 1 Recovery 21
Tuesday
Wednesday
Thursday
1
Friday
No PRT SGTs Time
No PRT SGTs Time
14
15 Preparation Activities: DB 1 CL 1 Recovery 22
16
No PRT SGTs Time
19 Preparation Activities: GD 1 AGR Recovery
23
30
No PRT SGTs Time
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FM 3-25.20(21-20) DRAFT ___________________________________________________________________

3 Preparation Activities: GD 1 AGR Recovery 10 Preparation Activities: SR AGR --OR-FM-fl Recovery 17 Preparation Activities: GD 1 AGR Recovery 24 Preparation Activities: DB 1 CL 1 Recovery 25 Preparation Activities: 30:90s CD 1 Recovery Preparation Activities: DB 1 CL 1 Recovery Preparation Activities: DB 1 CL 1 Recovery 11 Preparation Activities: 30:90s CD 1 Recovery
Tuesday
4
Wednesday
Thursday
6
Friday
7 Preparation Activities: DB 1 CL 1 Recovery 13 Preparation Activities: DB 1 CL 1 Recovery 14
No PRT SGTs Time
No PRT SGTs Time
19
21
No PRT SGTs Time
26
28
No PRT SGTs Time
31
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_________________________________________________________________________________Chapter 5
Figures 5-8 through 5-10 illustrate twelve successive weeks of PRT for three-dayper-week schedules. OCTOBER 2000 Monday
1
Preparation Activities: SR AGR DB 1 CL 1 Recovery
Tuesday
2
Wednesday
3
Preparation Activities: GD 1 CD 1 DB 1 CL 1 Recovery
Thursday
4
Friday
5
No PRT
No PRT
9
10
11
Preparation Activities: 30:90s CD 1 DB 1 CL 1 Recovery
12
No PRT
No PRT
15
16
17
18
19
No PRT
No PRT
22
23
24
25
26
No PRT
No PRT
29
30
31
No PRT
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FM 3-25.20(21-20) DRAFT ___________________________________________________________________

Preparation Activities: SR AGR DB 1 CL 1 Recovery 5 Preparation Activities: SR AGR DB 1 CL 1 Recovery 12
Tuesday
Wednesday
Preparation Activities: GD 1 CD 1 DB 1 CL 1 Recovery 6 Preparation Activities: GD 1 CD 1 DB 1 CL 1 Recovery 13 Preparation Activities: GS 1 CD 1 DB 1 CL 1 Recovery 20 Preparation Activities: GD 1 CD 1 DB 1 CL 1 Recovery 27 Preparation Activities: GD 1 CD 1 DB 1 CL 1 Recovery 28 21 14 7
Thursday
1
Friday
2 Preparation Activities: 30:90s CD 1 DB 1 CL 1 Recovery 8 9
No PRT
No PRT
No PRT
No PRT
15 Preparation Activities: 30:90s CD 1 DB 1 CL 1 Recovery 22
16
No PRT
No PRT
19 Preparation Activities: SR AGR DB 1 CL 1 Recovery 26 Preparation Activities: SR AGR DB 1 CL 1 Recovery
23
No PRT
29 Preparation Activities: 30:90s CD 1 DB 1 CL 1 Recovery
30
No PRT
No PRT
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_________________________________________________________________________________Chapter 5

3 Preparation Activities: SR AGR DB 1 CL 1 Recovery 10 Preparation Activities: SR AGR DB 1 CL 1 Recovery 17 Preparation Activities: SR AGR DB 1 CL 1 Recovery 24
Tuesday
4
Wednesday
5 Preparation Activities: GD 1 CD 1 DB 1 CL 1 Recovery 11 Preparation Activities: GD 1 CD 1 DB 1 CL 1 Recovery 18 Preparation Activities: GD 1 CD 1 DB 1 CL 1 Recovery 25 Preparation Activities: GD 1 CD 1 DB 1 CL 1 Recovery 26 19 12
Thursday
6
Friday
7 Preparation Activities: 30:90s CD 1 DB 1 CL 1 Recovery 13 Preparation Activities: 30:90s CD 1 DB 1 CL 1 Recovery 20 Preparation Activities: 30:90s CD 1 DB 1 CL 1 Recovery 27 Preparation Activities: 30:90s CD 1 DB 1 CL 1 Recovery 28 21 14
No PRT
No PRT
No PRT
No PRT
No PRT
No PRT
No PRT
31
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FM 3-25.20(21-20) DRAFT ___________________________________________________________________
The following 5-day PRT schedule lists activities appropriate for overweight soldiers to perform for additional caloric deficit. Tuesdays and Thursdays are walk days, while one or more of the activities listed on Monday, Wednesday, and Friday may be performed. The supplemental PRT is performed for 30 to 60 minutes. Refer to Chapter 4 for more information on overweight soldier PRT.
Monday
Preparation Activities: CD 1 GD 1 SR Recovery
Tuesday
Wednesday
Thursday
Friday
Preparation Activities: SR AGR Recovery
Supplemental PRT
Stationary Cycle And/or Low Impact Aerobic Machine Stepper and/or Rowing Machine And/or Low Impact Aerobic Machine Stationary Cycle And/or Low Impact Aerobic Machine
Walk
Walk
Figure 5-11 Sample One Week, 5-day PRT Overweight Soldier Toughening Phase Schedule
PHASE TRANSITION CRITERIA

5-11. Assessment for transition maybe performed during regularly scheduled PRT during a 2-week period. The activities are grouped as they usually appear on the training schedule. Foot marches and the APFT are scheduled IAW unit SOP. 5-12. The conditions for transition from the toughening to the sustaining phase are designed to progress all soldiers to a higher state of physical readiness while controlling injuries. To ensure safe progression, ALL transition criteria must be met before a soldier is permitted to participate in ANY sustaining phase activities. Soldiers are assessed on their performance in the toughening phase activities as specified in Figure 5-12. Commanders and designated PRT leaders will utilize the criteria listed in Figure 5-12 to transistion from toughening phase activities to sustaining phase activities. Transition criteria assesements will be conducted during regular PRT sessions. Commanders and designated PRT leaders will determine which soldiers will transition to sustaining phase activites based on the performance standards specified in Part Three of this manual. Commanders will determine appropriate means of tracking their soldiers performance on transition criteria assessments.
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Army PRT System

TOUGHENING PHASE ACTIVITIES Calisthenic Drill 1 And Guerrilla Drill 1 Dumbbell Drill 1 And Climbing Drill 1 Ability Group Run 30:90s Foot march (fl APFT TRANSITION CRITERIA 10 repetitions to standard And 2 Repetitions to standard 10 repetitions to standard And 5 repetitions to standard 20 minutes sustained 10 repetitions to standard 4 km 1 hour 60 points in each event SUSTAINING PHASE ACTIVITIES Calisthenic Drill 1&2 And Guerrilla Drill 1&2 Dumbbell Drill 2 And Climbing Drill 2 AGR, Terrain and Hill Runs 30:90s and 60:120s Foot march (aml) APFT
Figure 5-12 Phase Transition Criteria
SUSTAINING PHASE PRT ACTIVITIES

5-13. As described in Chapter 2, the purpose of the sustaining phase is to develop a high level of physical readiness appropriate to duty position. Soldiers must meet the transition criteria in Figure 5-12 to perform sustaining phase activities (i.e. perform 10 repetitions of each exercise in Calisthenic Drill 1 to standard before performing Calisthenic Drill 2). The following PRT activities are performed in the sustaining phase: Calisthenic Drill 1&2 (CD 1&2) Guerrilla Drill 1&2 (GD 1&2) Dumbbell Drill 1&2 (DB 1&2) Climbing Drill 1&2 (CL 1&2) 60:120s Ability Group Run (AGR) Foot March with approach load (FM-aml) Recovery Drill (RD) Medicine Ball Drills (MB) Log Drill (LD) Terrain Running (TR) Hill Running (HR) 300-yard Shuttle Run (SR) Conditioning Obstacle Course (CDOC) Confidence Obstacle Courses (CFOC) Combatives (CB) Bayonet Assault Course (BAC)
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FM 3-25.20(21-20) DRAFT ___________________________________________________________________
Water Survival Training (WST)
SUSTAINING PHASE SCHEDULES

5-14. The following PRT schedules are for the sustaining phase. It is recommended that PRT be conducted five days per week IAW the five-day schedule. Three and four day schedules are also given for those weeks when the frequency of training must be limited. When following the three and four day schedules, perform the PRT sessions in order regardless of the off day(s). Execute each days PRT activities in the order listed. Unlike the toughening phase schedule, activities will vary from week to week in order to train more PRT activities. All of the sustaining phase activities are not listed on the sample schedules. 5-15. The following special constiderations apply to the sustaining phase schedules: When following the three-day PRT schedules, PRT sessions must be conducted for 90 minutes to provide adequate conditioning for all components. When utilizing the three-day PRT schedule, foot marching must be performed two to three times per month on the days (Tuesday/Thursday) when PRT is not scheduled. Medicine Ball Drills, Log Drills, and Obstacle Courses may be sustituted every other Monday of the three and four-day schedules and every other Thursday of the five-day schedule. If facilities and equipment allow, DB 1 and CL 1 are done in mass. Otherwise, the group is split and changes over at a designed time. Testing (APFT, APRT, and CWST) is best conducted on Monday to allow for adequate recovery and performance. 5-16. The sustaining phase PRT activities are specifically ordered and the sessions are specifically sequenced according to the system described in Chapter 2 to achieve optimal progression while controlling injuries. Therefore, the activities and sessions will be performed in the order listed on the schedules. Refer to figure 5-13 for PRT activity and session sequencing and purpose.
5-16
_________________________________________________________________________________Chapter 5
Monday
Preparation Activities: SR CD 1&2 Recovery
Tuesday
Wednesday
Thursday
Preparation Activities: SR GD 2 CL 2 Recovery
Friday
Preparation Activities: SR AGR --OR-FM-aml Recovery
Monday Preparation Activities: SR, CD1&2 Recovery The purpose this session is to improve endurance and mobility. CD1 prepares and conditions the body for a variety of body management competencies needed for the successful performance of soldier tasks. CD2 further challenges the soldier by incorporating more complex movements. The SR improves anaerobic endurance and the ability to stop, start, and change direction. Tuesday Preparation Activities: DB 2, CL2 Recovery The purpose of this session is to improve the strength and mobility needed for the successful performance of soldier tasks. DB 2 improves total body strength and body mechanics. CL2 improves upper body and core strength while under fighting load. Wednesday Preparation Activities: 60:120s, CD 2 Recovery The purpose of this session is to improve the performance of critical soldier tasks such as IMT or move under direct and indirect fire. 60:120s enhance anaerobic power through sustained repeats of high intensity running with intermittent periods of recovery. CD2 challenges the soldier by incorporating complex movements. Thursday Preparation Activities: SR, GD 2, CL 2 Recovery The SR improves anaerobic endurance and the ability to stop, start, and change direction. GD 2 develops the functional mobility and strength to perform critical soldier tasks. CL 2 improves upper body and core strength while under fighting load. Friday Preparation Activities: SR and AGR --OR-FM-aml Recovery The purpose this session is to improve endurance and mobility. The SR improves anaerobic endurance and the ability to stop, start, and change direction. The AGR improves aerobic endurance by sustained running, not to exceed 30 minutes. Foot marching improves the task of moving the unit in mass under approach march load at a rate of 4 kph.
Figure 5-13 Sustaining Phase PRT Activity and Session Sequencing and Purpose
5-17
FM 3-25.20(21-20) DRAFT ___________________________________________________________________
Figures 5-14 through 5-16 illustrate twelve successive weeks of PRT for five-dayper-week schedules. OCTOBER 2000 Monday
1 Preparation Activities: SR CD 1&2 Recovery 8 Preparation Activities: DB 2 CL 2 Recovery Preparation Activities: DB 2 CL 2 Recovery 9 Preparation Activities: 60:120s CD 2 Recovery
Tuesday
2
Wednesday
Thursday
4 Preparation Activities: DB 2 CL 2 Recovery 11 Preparation Activities: SR GD 2 CL 2 Recovery
Friday
5
15 Preparation Activities: SR CD 1&2 Recovery Preparation Activities: DB 2 CL 2 Recovery
18 Preparation Activities: AGR --OR-FM-aml Recovery
19
22 Preparation Activities: SR CD 1&2 Recovery 29 Preparation Activities: GD 1 CD 1&2 Recovery Preparation Activities: DB 2 CL 2 Recovery Preparation Activities: DB 2 CL 2 Recovery
24 Preparation Activities: SR GD 2 CL 2 Recovery 31
26
Figure 5-14 Sustaining Phase 5-Day PRT Schedule (1st Quarter, October)
5-18
_________________________________________________________________________________Chapter 5

Preparation Activities: CD 1&2 SR Recovery
Tuesday
Wednesday
Thursday
Friday
5 Preparation Activities: CD 1&2 SR Recovery Preparation Activities: DB 2 CL 2 Recovery
7 Preparation Activities: SR GD 2 CL 2 Recovery 14 Preparation Activities: 60:120s CD 2 Recovery Preparation Activities: DB 2 CL 2 Recovery
13
16
21
22
23
30
Figure 5-15 Sustaining Phase 5-Day PRT Schedule (1st Quarter, November)
5-19
FM 3-25.20(21-20) DRAFT ___________________________________________________________________

Tuesday
4
Wednesday
Thursday
6 Preparation Activities: SR GD 2 CL 2 Recovery
Friday
14
19 Preparation Activities: SR GD 2 CL 2 Recovery 26 Preparation Activities: 60:120s CD 2 Recovery Preparation Activities: DB 2 CL 2 Recovery
20 Preparation Activities: AGR --OR-FM-aml Recovery 27 Preparation Activities: AGR Recovery
21
24
25
28
Christmas Training Holiday 31
Figure 5-16 Sustaining Phase 5-Day PRT Schedule (1st Quarter, December)
5-20
_________________________________________________________________________________Chapter 5
Figures 5-17 through 5-19 illustrate twelve successive weeks of PRT for four-dayper-week schedules. OCTOBER 2000 Monday
1 Preparation Activities: DB 2 CL 2 Recovery 8 Preparation Activities: 60:120s CD 2 Recovery Preparation Activities: 60:120s CD 2 Recovery 9 Preparation Activities: DB 2 CL 2 Recovery
Tuesday
2
Wednesday
Thursday
4
Friday
5
SGTs Time No PRT
12
SGTs Time No PRT
15 Preparation Activities: DB 2 CL 2 Recovery Preparation Activities: 60:120s CD 2 Recovery
17
19
SGTs Time No PRT
22 Preparation Activities: SR GD 1 CD 1&2 Recovery 29 Preparation Activities: DB 2 CL 2 Recovery Preparation Activities: 60:120s CD 2 Recovery Preparation Activities: 60:120s CD 2 Recovery
24
26
SGTs Time No PRT
31
5-21
FM 3-25.20(21-20) DRAFT ___________________________________________________________________
NOVEMBER 2000 Monday Tuesday Wednesday Thursday

Friday
2
SGTs Time No PRT
5 Preparation Activities: SR GD 2 CL 2 Recovery 12 Preparation Activities: 60:120s CD 2 Recovery Preparation Activities: 60:120s CD 2 Recovery
SGTs Time No PRT
14
16
SGTs Time No PRT
19 Preparation Activities: SR GD 2 CL 2 Recovery 26 Preparation Activities: DB 2 CL 2 Recovery Preparation Activities: 60:120s CD 2 Recovery Preparation Activities: 60:120s CD 2 Recovery
21
22
23
28
30
SGTs Time No PRT
5-22
_________________________________________________________________________________Chapter 5

3 Preparation Activities: SR GD 2 CL 2 Recovery 10 Preparation Activities: DB 2 CL 2 Recovery Preparation Activities: 60:120s CD 2 Recovery Preparation Activities: 60:120s CD 2 Recovery 11 Preparation Activities: DB 2 CL 2 Recovery
Tuesday
4
Wednesday
Thursday
6
Friday
7 Preparation Activities: SR AGR Recovery 13 Preparation Activities: SR AGR --OR-FM-aml Recovery 20 Preparation Activities: SR AGR Recovery 21 14
SGTs Time No PRT
SGTs Time No PRT
17 Preparation Activities: SR GD 2 CL 2 Recovery 24 Preparation Activities: 60:120s CD 2 Recovery
19
SGTs Time No PRT
26
27 Preparation Activities: SR AGR --OR-FM-aml Recovery
28
SGTs Time No PRT
31
5-23
FM 3-25.20(21-20) DRAFT ___________________________________________________________________
Figures 5-20 through 5-22 illustrate twelve consecutive weeks of PRT for three-dayper-week schedules OCTOBER 2000 Monday
1
Preparation Activities: SR GD 2 DB 2 CL 2 Recovery
Tuesday
2
Wednesday
3 Preparation Activities: 60:120s DB 2 CL 2 Recovery 9 Preparation Activities: 60:120s DB 2 CL 2 Recovery 16 Preparation Activities: 60:120s DB 2 CL 2 Recovery 23 Preparation Activities: 60:120s DB 2 CL 2 Recovery 30 Preparation Activities: 60:120s DB 2 CL 2 Recovery 31 24 17 10
Thursday
4
Friday
5
No PRT
No PRT
11 Preparation Activities: CD 1&2 AGR Recovery 18 Preparation Activities: CD 1&2 AGR Recovery
12
No PRT
No PRT
15
19
No PRT
No PRT
22
25 Preparation Activities: CD 1&2 AGR Recovery
26
No PRT
No PRT
29
No PRT
5-24
_________________________________________________________________________________Chapter 5

Tuesday
Wednesday
Preparation Activities: 60:120s DB 2 CL 2 Recovery
Thursday
1
Friday
No PRT
No PRT
5
6 Preparation Activities: 60:120s DB 2 CL 2 Recovery
No PRT
No PRT
12
13 Preparation Activities: 60:120s DB 2 CL 2 Recovery 20 Preparation Activities: 60:120s DB 2 CL 2 Recovery
14
16
No PRT
No PRT
19
21
22
23
No PRT
26
28
30
No PRT
No PRT
5-25
FM 3-25.20(21-20) DRAFT ___________________________________________________________________

3 Preparation Activities: SR GD 2 DB 2 CL 2 Recovery 10 Preparation Activities: SR GD 2 DB 2 CL 2 Recovery 17 Preparation Activities: SR GD 2 DB 2 CL 2 Recovery
Tuesday
4
Wednesday
Thursday
6
Friday
No PRT
No PRT
12
13 Preparation Activities: CD 1&2 SR AGR Recovery
14
No PRT
No PRT
19
21
No PRT
No PRT
24
26
28
No PRT
31 New Years Training Holiday
5-26
_________________________________________________________________________________Chapter 5
The following PRT schedule list activities appropriate for overweight soldiers to perform for additional caloric deficit. Tuesdays and Thursdays are walk days, while one or more of the activities listed on Monday, Wednesday, and Friday may be performed. The supplemental PRT is performed for 30 to 60 minutes. Refer to Chapter 4 for more information on overweight soldier PRT.
Monday
Tuesday
Wednesday
Thursday
Friday
Preparation Activities: SR AGR --OR-FM-aml Recovery
Preparation Activities: SR CD 1&2 Recovery
Supplemental PRT
Stationary Cycle and/or Low Impact Aerobic Machines Lap Swim or Aqua-jog and/or Low Impact Aerobic Machines Stationary Cycle and/or Low Impact Aerobic Machines
Walk
Walk
Figure 5-23 Sample One Week, 5-Day Overweight Soldier Sustaining Phase PRT Schedule The following RC sample schedules (figures 5-24 through 5-27 incorporate toughening and sustaining phase actitities into a Yearly Training Cycle for the fictional 444th Main Support Battalion. Refer to Chapter 4 for RC unit programs planning considerations.
5-27
FM 3-25.20(21-20) DRAFT ___________________________________________________________________
444 1 7-9 OCT Higher HQ Requirements FTX

ST
TH
Main Support Battalion 2 1-2 DEC MOBEX 6-7 JAN IG

ND
QTR
QTR 3-4 MAR CPX
18-19 NOV CMD Inspection
17-18 FEB Mandatory Briefings SM Tasks
Unit Training Requirements
Company Collective Tasks
SM Tasks
NBC Proficiency Preparation
NBC Proficiency Test
NBC Collective Tasks
Plan Bn Defense
Toughening Phase
GD 1 FM-fl CD 1 RD GD 2 FM-aml CD 2 RD
SR DB 1 30:90s SR DB 2 60:120s CL 2 CL 1
Sustaining Phase
Figure 5-24 Sample Reserve Component Yearly Training Cycle (1ST/2ND QTR) PRT Schedule
444 3 15-16 APR Higher HQ Requirements CMD Inspection
RD TH
Main Support Battalion 4 10-11 JUN CMD Inspection 9-10 JUL Prep for AT AT 11-25 JUL Load Vehicles, Equipment
TH
QTR
QTR 9-10 SEP Civil Disturbance Training
12-14 MAY FTX
11-13 AUG Weapons Qualification
PMI DECONEX Weapons Fire in MOPP 4 SM Tasks APFT
Unit Training Requirements
Plan, Prepare Battalion Operations Order
CSS Operations
ARTEP Mission Preparation
ARTEP Missions Download Integrate 2week PRT Schedule (Figure 5-26) into AT
Toughening Phase
APFT
FM-fl
AGR
WST
APFT
Sustaining Phase
APFT
FM-aml
HR or TR
Integrate 2week PRT Schedule (Figure 5-27) into AT
WST
APFT
Figure 5-25 Sample Reserve Component Yearly Training Cycle (3RD/ 4TH QTR) PRT Schedule
5-28
_________________________________________________________________________________Chapter 5
JULY Monday
11 Preparation Activities: CD 1 GD 1 SR Recovery 18 Preparation Activities: CD 1 GD 1 SR Recovery Preparation Activities: DB 1 CL 1 Recovery Preparation Activities: DB 1 CL 1 Recovery 19 Preparation Activities: 30:90s CD 1 Recovery
Tuesday
12
Wednesday
Thursday
Friday
22 Preparation Activities: AGR --OR-FM-fl Recovery
Figure 5-26 Toughening Phase RC Unit PRT schedule for Annual Training.
JULY Monday
11 Preparation Activities: SR CD 1&2 Recovery 18 Preparation Activities: SR CD 1&2 Recovery Preparation Activities: DB 2 CL 2 Recovery Preparation Activities: DB 2 CL 2 Recovery 19 Preparation Activities: 60:120s CD 2 Recovery
Tuesday
12
Wednesday
Thursday
14 Preparation Activities: DB 2 CL 2 Recovery 21 Preparation Activities: SR GD 2 CL 2 Recovery
Friday
15 Preparation Activities: AGR --OR-FM-aml Recovery 22 Preparation Activities: AGR Recovery
Figure 5-27 Sustaining Phase RC Unit PRT schedule for Annual Training.
5-29
FM 3-25.20(21-20) DRAFT ___________________________________________________________________
SECTION III SUMMARY

5-17. The PRT schedules prescribed in this chapter are adaptable to unit missions, individual capabilities, and unit OPTEMPO. The principles of train as you fight and performance-oriented training are fundamental in the construction of PRT program development. PRT programs designed with progression, utilizing a phased approach, to provide challenging training with reduced risk of injury. Commanders must understand the doctrinal principles and apply the doctrinal templates in this chapter to chart a clear and achievable direction for the physical readiness of their units.
5-30
Chapter 6
Physical Readiness Training Execution

Nothing should be sacrificed for the sake of making the drill spectacular; the psychological value of every exercise should be brought out fully and the disciplinary value, precision, smartness, activity, and unity of action must be insisted upon consistently and persistently. By doing this instructors will lay the best foundation for the ready and precise acquirement of all other drills.
SECTION I - COMMAND VOICE AND POSTURE

6-1. The precision with which a command is executed is influenced by the voice in which it is given. A correctly delivered command is forceful and distinct enough to be understood clearly by every soldier in the unit. It is given in a tone and cadence that demands willing, correct, and immediate response. A voice with the right qualities of loudness, distinctness, inflection, and cadence enables a Physical Readiness Training (PRT) leader to obtain effective results with the least effort and strain. 6-2. The loudness of a command is adjusted to the number of soldiers in the unit. Normally, the PRT leader positions himself in the front and center of his unit and speaks facing his unit so his voice reaches all soldiers. Volume is necessary, but excessive exertion is unnecessary and harmful. A typical result of trying too hard is the unconscious tightening of the neck muscles to force out sound. This will produce strain, hoarseness, sore throat and, worst of all, indistinct and jumbled sounds instead of clear commands. Ease is achieved through good posture, proper breathing, and correct adjustment of throat and mouth muscles. 6-3. The most appropriate posture for giving commands is the position of attention. Soldiers in the PRT formation notice the posture of the PRT leader. If his posture is unmilitary, stiff or uneasy, that will carry over to the soldiers in the formation. Proper military bearing is a prerequisite to good PRT leadership. Refer to FM 22-5, Drill and Ceremonies for detailed information on voice control, distinctiveness, inflection, and cadence.
6-1
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
SECTION II PHYSICAL READINESS TRAINING POSITIONS
STARTING POSITIONS
6-4. When a set of conditioning exercises is employed soldiers, assume the proper starting position of each exercise on the command, Starting position, MOVE. When conducting exercises, soldiers are commanded to return to the position of attention from the terminating position of the exercise, before being commanded to assume the staring position for the next exercise. To intesify the workload and conserve time, soldiers can move immediately from the terminating position of an exercise to the starting position of the next exercise.
POSITION OF ATTENTION AND REST

6-5. Figure 6-1 shows the positions of attention and rest. Refer to FM 225, Drill and Ceremonies for detailed descriptions of the position of attention, the various rest positions, and the commands used to bring soldiers to these positions.
Figure 6-1. Positions of Attention and Rest
6-2
_________________________________________________________________________________Chapter 6
STRADDLE STANCE
6-6. Stand with feet straight ahead and aligned with the shoulders (Figure 6-2). When squatting, feet may be positioned slightly wider and toes may point outward up to 30-degrees (11 oclock and 1 oclock,
Figure 6-3). Figure 6-2. Straddle Stance and Squat Figure 6-3. Straddle Stance (Feet Positioned Wider) and Squat (Toes Pointed Out)
6-3
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
FORWARD LEANING STANCE

6-7. Bend trunk forward 45-degrees to the ground, knees bent 45degrees with the heels flat on the ground and the feet aligned with the shoulders. Keep the back straight, maintaining a straight line from the head to the hips (Figure 6-4).
Figure 6-4. Forward Leaning Stance
SQUAT POSITION
6-8. From the position of attention, lower the body by bending the knees and placing the hands with palms down and fingers spread shoulder width in front of the body in between the legs (Figure 6-5). Raise the heels, supporting body weight on the balls of the feet and hands. The head and eyes are directed to a point approximately two feet in front of
the body. Figure 6-5. Squat Stance
6-4
_________________________________________________________________________________Chapter 6
SUPINE POSITION
6-9. To assume the supine position without using your hands, from the position of attention, place one foot behind the other and slowly lower your body until the rear knee touches the ground (Figure 6-6). Sit back onto buttocks, then lay on back with feet and legs together. When returning to the standing position, sit up and rock forward on one knee. From this position step up with the other leg and stand without using
your hands for assistance. Figure 6-6. Supine Position Without Using The Hands 6-10. If soldiers have diffuculty assuming this position, have them place their hands on the ground as they slowly lower their bodies to the seated position. If soldiers are unable to attain the standing position without using their hands, they should place them on the ground and push up
while standing from the seated position (Figure 6-7).
6-5
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Figure 6-7. Supine Position Using The Hands
FRONT LEANING REST POSITION

6-11. The front leaning rest position is obtained by performing two movements. From the position of attention move to the squat position then thrust feet backward to the front leaning rest position (Figure 6-8). Maintain straight body alignment from head to heels. Body weight is supported on the hands (shoulder width) and balls of the feet. The feet
and legs are together. Figure 6-8. Front Leaning Rest Positon
6-6
_________________________________________________________________________________Chapter 6
6-7
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
PRONE POSITION
6-12. The prone position is obtained by performing three movements (Figure 6-9). From the position of attention move to the squat position, thrust the feet backward to the front leaning rest position, then lower the body slowly to the ground. Elbows are close to the body and point
directly to the rear. Figure 6-9. Prone Position
ARM POSITIONS
ARMS OVERHEAD 6-13. Extend the arms vertically overhead, keeping palms turned inward (Figure 6-10). Fingers and thumbs are extended and joined. Arms are parallel and close to the head.
Figure 6-10. Arms Overhead Palms Inward
6-8
_________________________________________________________________________________Chapter 6
ARMS FORWARD 6-14. Extend and raise the arms forward to shoulder level with palms inward (Figure 6-11). Fingers and thumbs are extended and joined. Arms are parallel to the ground.
Figure 6-11. Arms Forward Palms Inward ARMS SIDEWARD 6-15. Extend and raise the arms laterally to shoulder level. Palm position will be designated downward (Figure 6-12) or upward (Figure 6-13) according to the exercise being performed. Fingers and thumbs are extended and joined. Arms are parallel to the ground.
Figure 6-12 Arms Sideward Palms Down
Figure 6-13 Arms Sideward Palms Up
6-9
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
HAND POSITIONS
HANDS ON HIPS 6-16. Place hands on hips with fingers extended and joined with thumbs pointing to the rear (Figure 6-14). The space between the thumbs and forefingers rests just above the hipbone.
Figure 6-14. Hands on Hips HANDS ON HEAD 6-17. Fingers are interlaced on top of the head (Figure 6-15).
Figure 6-15. Hands On Head
6-10
_________________________________________________________________________________Chapter 6
HANDS BEHIND HEAD 6-18. Fingers are interlocked behind the head (Figure 6-16).
Figure 6-16. Hands Behind Head
SECTION III PHYSICAL READINESS TRAINING COMMANDS
IMPORTANCE
6-19. The importance of proper commands in conducting the PRT program can not be overestimated. Invariably, the performance directly reflects the command. Indifferent commands produce indifferent performance. When the command is given distinctly, concisely, with energy, and with proper regard to rhythm, the performance will reflect the command.
KINDS OF COMMANDS
6-20. There are two kinds of military commands, preparatory commands and commands of execution. The preparatory command describes and specifies what is required. All preparatory commands are given with rising inflection. The command of execution calls into action what has been prescribed. The interval between the two commands is long enough to permit the soldier to understand the first one before the second one is given.
SECTION IV PHYSICAL READINESS TRAINING CADENCE
SPEED
6-21. Cadence speed is described as SLOW, MODERATE, or FAST. During preparation, calisthenics are performed at the slowest cadence listed. When using calisthenics as a PRT activity, perform the faster cadence listed for each exercise. The following calisthenics are always performed to a slow cadence: The Bend and Reach, The Rear Lunge and Reach, The Turn and Reach, The Bent-leg Body Twist, and The Side Lunge and Reach. The speed of each cadence is listed below:
6-11
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
SLOW 1 seconds per count (40 counts per minute). MODERATE 1 second per count (60 counts per minute). FAST second per count (120 counts per minute).
BEGINNING EXERCISES TO CADENCE

6-22. Once soldiers have learned the exercises by the numbers, the PRT leader merely needs to indicate the name of the exercise, command the soldiers to assume the starting position, and start them exercising to cadence. For example, this is how the PRT leader begins Exercise 1 of Calisthenic Drill 1, The Bend and Reach to cadence: The PRT leaders states, The Bend and Reach. The soldiers respond, The Bend and Reach. The PRT leader commands, Starting Position, MOVE. Soldiers assume the starting position. The PRT leader commands, In Cadence, (soldiers respond, In Cadence), EXERCISE, ONE, TWO, THREE. The soldiers state, ONE.
COUNTING CADENCE
6-23. Counting cadence ensures that exercises are performed at the appropriate speed. The cumulative count is a method of indicating the number of repetitions of an exercise on the second count of a 2-count exercise, the fourth count of a 4-count exercise, the eighth count of an 8count exercise, or the twelfth count of a 12-count exercise. The use of the cumulative count is required for the following reasons: It provides the PRT leader with an excellent method of counting the number of repetitions performed. It serves as motiviation. Soldiers like to know the number of repetitions they are expected to perform. It prescribes an exact amount of exercise for any group. 6-24. The PRT leader counts out the movements of each exercise and the soldiers state the number of repetitions performed on count two, count four, count eight, or count twelve. A 2-count exercise is counted as follows: The PRT leader counts, ONE, TWO. The soldiers respond, ONE. The PRT leader counts, ONE, TWO. The soldiers respond, TWO. The PRT leader counts, ONE, TWO. The soldiers respond, THREE, etc. 6-25. A 4-count exercise is counted as follows: The PRT leader counts, ONE, TWO, THREE. The soldiers respond, ONE.
6-12
_________________________________________________________________________________Chapter 6
The PRT leader counts, ONE, TWO, THREE. The soldiers respond, TWO. The PRT leader counts, ONE, TWO, THREE. The soldiers respond, THREE, etc. 6-26. An 8-count exercise is counted as follows: The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, ONE. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, TWO. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, THREE, etc. 6-27. A 12-count exercise is counted as follows: The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, TEN, ELEVEN. The soldiers respond, ONE. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, TEN, ELEVEN. The soldiers respond, TWO. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, TEN, ELEVEN. The soldiers respond, THREE, etc.
TERMINATING EXERCISES TO CADENCE

6-28. To terminate an exercise, the PRT leader will raise the inflection of his voice while counting out the cadence of the last repetition. The soldiers and PRT leader respond with HALT upon returning to the starting position. A 2-count exercise is terminated as follows: The PRT leader counts, ONE, TWO. The soldiers respond, FOUR. The PRT leader counts, ONE, TWO. (with voice inflection). The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention. 6-29. A 4-count exercise is terminated as follows: The PRT leader counts, ONE, TWO, THREE. The soldiers respond, NINE. The PRT leader counts, ONE, TWO, THREE. (with voice inflection).
6-13
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention. 6-30. An 8-count exercise is terminated as follows: The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, FOUR. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. (with voice inflection on counts five, six, and seven). The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention. 6-31. A 12-count exercise is terminated as follows: The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, SEVEN, EIGHT, NINE, TEN, ELEVEN. The soldiers respond, FOUR. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, SEVEN, EIGHT, NINE, TEN, ELEVEN. (with voice inflection on counts nine, ten, and eleven). The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention.
GUERRILLA DRILL COMMANDS

6-32. Guerrilla drills are conducted in-line using 25-yard intervals as shown in Chapter 12, Figure 12-1. Once the soldiers have learned the guerrilla drill exercises, the PRT leader merely needs to indicate the name of the exercise and command soldiers by rank to move through the repetitions. Exercise 1 of Guerrilla Drill 1 is executed as follows: The PRT leaders states, Verticals. The first rank responds, Verticals. The first rank assumes the starting position. The PRT leader commands, First Rank, Ready, GO. The first rank initiates the first half repetition of Verticals. The second rank moves to the start point and assumes the starting position. When the first rank reaches the halfway point (12-13 yards), the PRT leader commands, Second Rank, Ready, GO. The second rank initiates the first half repetition of Verticals. The third rank moves to the start point and assumes the starting position. The first rank has reached the 25-yard stop point and waits for the second, third, and fourth ranks. When the second rank reaches the halfway point (12-13 yards), The PRT leader commands, Third Rank, Ready, GO. The third rank initiates the first half repetition of Verticals. The fourth rank moves to the start point and assumes the starting position. The
6-14
_________________________________________________________________________________Chapter 6
second rank has reached the 25-yard stop point and waits with the first rank for the third and fourth ranks. When the third rank reaches the halfway point (12-13 yards), The PRT leader commands, Fourth Rank, Ready, GO. The fourth rank initiates the first half repetition of Verticals. The third rank has reached the 25-yard stop point and waits with the first and second rank for the fourth rank. When the fourth rank clears the 25-yard stop point, the same command sequence is repeated for the second half of the verticals repetition which will return the four ranks back to the start point. This is one repetition of Verticals. 6-33. The previous command sequence is used for all exercises except the Shuttle Sprint. When conducting the Shuttle Sprint, the PRT leader waits until the preceding rank has completed two 25-yard intervals (down and back) before intiating movement of the next rank as depicted in Figure 616. The commands for the Shuttle Sprint are as follows: The PRT leaders states, The Shuttle Sprint. The first rank responds, The Shuttle Sprint. The first rank assumes the starting position. The PRT leader commands, First Rank, Ready, GO. The first rank initiates the Shuttle Sprint. The second rank moves to the start point and assumes the starting position. The first rank performs the Shuttle Sprint for 25-yards (down), turns, and runs 25-yards back to the start point, turns, and runs 25 yards to the end point (this is one half repetition). When the first rank reaches the halfway point (12-13 yards) after their second turn, the PRT leader commands, Second Rank, Ready, GO. The second rank initiates the Shuttle Sprint. The third rank moves to the start point and assumes the starting position. The command sequence and procedures for the remaining ranks is the same as above. The PRT leader uses the same commands and procedures to perform the second half repetition of the shuttle Sprint. Soldiers will finish the exercise at the same place they started.
6-15
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
START S S S S S S RL S S S S S S RL 0-YARDS 12-13-YARDS 2
STOP
1 3
25-YARDS
Figure 6-16. Conducting the Shuttle Sprint
RECOVERY DRILL COMMANDS

6-34. When performing the Recovery Drill, no verbal cadence is used. Soldiers move in and out of the starting position and exercise positions on the PRT leaders command. Hold the exercise positions for 10 seconds. Do not count the seconds out loud. Exercise 1 of the Recovery Drill is executed as follows: The PRT leaders states, The Groin Stretch. The soldiers respond, The Groin Stretch. The PRT leader commands, Starting position, MOVE. Soldiers assume starting position. The PRT leader commands, Position One, MOVE. Soldiers assume position one and hold for 10 seconds. The PRT leader commands, Starting position, MOVE. Soldiers assume starting position. The PRT leader commands, Position Two, MOVE. Soldiers assume position three and hold for 10 seconds. The PRT leader commands, Starting position, MOVE. Soldiers assume starting position. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention.
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6-35. A platform will allow all soldiers to see the PRT leader and
SECTION V PHYSICAL READINESS TRAINING LEADERS PLATFORM

demonstrator (Figure 6-18). Specifications for the recommended moveable platform are shown in Figure 6-19. Such a platform may be moved, as required, to support PRT instruction in many different
activities.
Figure 6-18. PRT Leaders Platform Figure 6-19. PRT leaders Platform Specifications
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SECTION VI PHYSICAL READINESS TRAINING FORMATION
EXTENDED RECTANGULAR FORMATION

6-36. The Armys traditional formation for PRT activities is the extended rectangular formation. This formation is more compact than any other formation. It is the best type to employ for large numbers of soldiers because it is simple, easy to assume and may be applied with equal facility and promptness to any unit. 6-37. The PRT leader will position the unit in a line formation so that the unit will be centered and five paces away from the PRT platform after they have assumed the extended rectangular formation. 6-38. The PRT leader gives the following commands: Extend to the left, MARCH. Soldiers in the right flank file stand fast with their left arm extended sideward palms down. All other soldiers turn to the left and silently double-time forward. After taking a sufficient number of steps, all soldiers face the front and extend both arms sideward palms down. The distance between fingertips is 12 inches and dress is right. Arms downward, MOVE. The soldiers lower their arms smartly to their sides. Soldiers in the right flank file lower their left arms to their sides. Left, FACE. Soldiers execute the left-face movement. Extend to the left, MARCH. Soldiers in the right flank file stand fast with their left arm extended sideward palms down. All other soldiers turn to the left and silently double-time forward. After taking a sufficient number of steps, all soldiers face the front and extend both arms sideward palms down. The distance between fingertips is 12 inches and dress is right. Arms downward, MOVE. Soldiers lower their arms smartly to their sides. Soldiers in the right flank file lower their left arms to their sides. Right, FACE. Soldiers execute the right-face movement. From front to rear, COUNT OFF. The leading soldier in each column turns head to the right rear. Calls off, "one", and faces the front. Successive soldiers in each column call off in turn "two, "three," "four," and so on. The last soldier in each column will not turn the head and eyes to the right while sounding off. Even numbers to the left, UNCOVER. Even-numbered soldiers side-step to the left squarely in the center of the interval, bringing their feet together. 6-39. To reassemble the formation, the PRT Leader gives the following command: Assemble to the right, MARCH. All soldiers double-time silently to their original positions in the formation.
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SECTION VII - INSTRUCTIONAL METHOD

6-40. The progress made by individuals and units in precise and unified action in PRT is determined by the following: the method of instruction, the thoroughness of the instructor, and the organization of soldiers into units of the most effective instructional size. PRT Drills are taught by using the by-the-numbers method of instruction. To ensure that a soldier develops satisfactory proficiency during the time allotted, and to ensure a complete and consistent presentation by the PRT Leader, each movement should be presented using three teaching stages: explanation, demonstration, and practice.
BY-THE-NUMBERS METHOD OF INSTRUCTION

6-41. The explanation and demonstration are combined. Movements are explained and demonstrated one count at a time. The PRT leader has the demonstrator execute the movement by the-numbers, one count at a time. The PRT leader then has the demonstrator execute the movement at normal cadence. This is how the PRT leader teaches Exercise 1 (The Bend and Reach) of Calisthenic Drill 1 using the by-the-numbers method of instruction: Demonstrator, POST. I will use the by-the-numbers method of instruction. Exercise 1 of Calisthenic Drill 1 is The Bend and Reach. This is a four-count exercise performed at a slow cadence. The starting position is the Straddle Stance with Arms Overhead Palms Inward. Starting position, MOVE. (demonstrator moves smartly into the starting position). On the command of execution, ONE of Ready, ONE, squat with the heels flat and bend forward, rounding the back, while reaching as far as possible between the legs, keeping the arms straight and looking through the legs to the rear. By-the-numbers, (demonstrator responds, By-the-numbers), Ready, ONE. (demonstrator performs count one.) On count two, return to the starting position. Ready, TWO. (demonstrator performs count two.) On count three, repeat count one. Ready, THREE. (demonstrator performs count three.) On count four, return to the starting position and state the number of repetitions performed. Ready, FOUR. (The demonstrator performs count four and states, ONE.) Position of Attention, MOVE. (demonstrator assumes the position of attention). At normal cadence, these commands (movements) are as follows: The Bend and Reach. (demonstrator responds, The Bend and Reach). Without-the-numbers (demostrator responds, Without-the-numbers), In cadence, (demostrator responds, In cadence), EXERCISE, ONE, TWO, THREE. (demonstrator
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states, ONE.) The PRT leader will raise the inflection of his voice while counting out the movements of the last repetition and the PRT leader and demonstrator state, HALT upon returning to the starting position. What are your questions pertaining to Calisthenic Drill 1, Exercise 1, The Bend and Reach when executed at normal cadence or bythe-numbers? (clarify all questions). Demonstrator, ATTENTION. You will be my assistant instructor. FALL OUT.
MIRROR EFFECT
6-42. When leading exercise in front of the formation, the PRT leader begins the movements in count one to the right and continues to mirror the soldiers movements while facing them throughout the exercise. Refer
to Figure 6-20. Figure 6-20. Mirror Effect
PRACTICE
6-43. During the practice stage, the PRT leader initially conducts exercise activities by the numbers, while AIs move throughout the formation, monitoring the soldiers and making appropriate corrections. Exercises are later performed in cadence at the slowest cadence listed. AIs will continue to move throughout the formation making appropriate corrections. When acting as an AI, officers and noncommissioned officers go wherever they are needed. They correct mistakes and ensure proper performance in the ranks. When an individual shows that he is unable to execute the proper movements or assume the proper position, the AI will give verbal cues and/or physically assist the soldier, refer to Figure 6-21. Soldiers requiring corrective training should be removed from the formation to receive appropriate instruction on precise execution from the AI.
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Figure 6-21. Assistant Instructor Correcting Soldier Position
SECTION VIII - SUMMARY

6-44. The responsibility to lead soldiers in PRT and to train them for successful performance of military tasks should be given to men of character, mentality, ability, and discernment; men who can be held up as an example of everything that a soldier should be.
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Chapter 7
Reconditioning Physical Readiness Training

Injuries are not random events; they are the predictable result of a complex set of risk factors, many of which can and should be controlled."
MG Patrick Scully, Deputy Surgeon General, U.S. Army
Injuries impact readiness. Commanders are faced with the daily challenge of controlling injuries in the conduct of rigorous military training. Leaders must be familiar with the factors that influence injury risk. Adherence to the fundamental principles of physical readiness training (PRT) allows the commander to manage the injury risk effectively. When injuries limit the soldiers ability to participate in PRT, units must offer organized, effective reconditioning programs that expedite the soldiers return to the toughening phase.
SECTION I THE IMPACT OF INJURIES

7-1. According to the Atlas of Injuries in the Armed Forces, a product of the DOD Injury Surveillance and Prevention Work Group (Injury Work Group), injuries pose the single most significant medical impediment to readiness in the military. Not only do injuries impact the strength and ability of our Armed Forces to effectively respond to their mission, they levy staggering annual costs in the hundreds of millions of dollars against the operating budgets of all the services. 7-2. Injuries are broadly defined as any intentional or unintentional damage to the body resulting from acute or chronic exposure to mechanical, thermal, electrical, or chemical energy or from the absence of such essentials as heat or oxygen. This chapter will focus specifically on musculoskeletal (orthopedic) conditions, since they represent the type of injury risk most responsive to sound PRT practices. Among the other conclusions from the DOD Injury Work Group: In the Army alone, musculoskeletal conditions account for over half of all disabilities, with compensation at about $125 million dollars per year. Knee and back injuries constitute a significant proportion of disability and limited duty. Training injuries treated on an outpatient basis, and sports injuries may have the biggest impact on readiness.
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7-3. The DOD Injury Work Group recommends the following measures for injury prevention: Implement programs designed to enhance fitness and reduce training injury rates. Target knee and back injuries for additional efforts toward prevention. Place greater emphasis on prevention of training and sports injuries. 7-4. The reconditioning program described in this chapter responds to the DOD Injury Work Group recommendation to implement programs designed to enhance fitness and reduce training injury rates. By enhancing the fitness level of soldiers during the profile and post-profile recovery period, this program is expected to reduce training injury rates.
SECTION II THE RECONDITIONING PROGRAM

7-5. The objective of the reconditioning program is to restore a level of physical fitness that enables soldiers to re-enter the toughening phase after a temporary profile. An effective reconditioning program prepares soldiers to return to full duty as physically capable as they were before
Toughening Phase
Transition Criteria
Sustaining Phase
Progression Variety Precision
MOBILITY
MOBILITY
STRENGTH
ENDURANCE
STRENGTH
ENDURANCE
Reconditioning Program
their profile. Figure 7-1. The Army PRT System
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7-6. The Army PRT system illustrated in Figure 7-1 and described in this manual was developed with soldier performance and injury control as the two primary objectives. Though these two objectives may seem to be opposing at first glance, the principles of PRT that improve soldier performance also contribute to reducing the injury risk. The principle of progression ensures that the appropriate level of physical challenge is provided for soldiers. By providing the right dose of overload and recovery, the body adapts by strengthening bones, ligaments and muscles (including the heart). When the progression of activities is excessive, the body is never able to complete these positive adaptations. Instead, the body is unable to meet the demands of training and the soldier eventually becomes injured. Phased training is the key to progressing PRT appropriately. The principle of variety improves soldier performance by ensuring that PRT activities are varied enough to address all three components of PRT (strength, endurance and mobility). Variety also serves the injury control effort by exposing soldiers to diverse PRT challenges, thus reducing the likelihood of repetitive stresses that cause overuse injuries. For example, Guerrilla Drill 1 improves coordination, strengthens the running stride, and promotes endurance all of which enhance soldier performance. By varying the mechanical stress to the body with each exercise in the drill, soldiers are less likely to become injured than if they spent an equivalent amount of time performing repetitive movements. The principle of precision promotes optimal movement. This improves performance by eliminating wasteful movement. For example, when running, the arm swing should be directed forward and backward as opposed to crossing the body. When lifting, precise movement will ensure that the largest muscle groups power the lift. From an injury control perspective, precise execution of each exercise provides the best protection for the joints and muscles. Using the lifting example cited above, attention to the details of execution will ensure that the back is protected from excessive forces that may cause injury.
SECTION III IMPLEMENTING THE RECONDITIONING PROGRAM

7-7. To minimize the administrative and logistical strain on the companys assets, it is recommended that units consolidate reconditioning programs at the battalion (or equivalent) level. 7-8. The brigade surgeon will have medical oversight of the reconditioning program. Battalion medical officers are the liaisons between the reconditioning program leaders (RPL) and the brigade surgeon (Figure 7-2). 7-9. The medical platoon leader should serve as the RPL. If this is not possible, the RPL should be chosen based on the following criteria:
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A thorough understanding of the Armys PRT system. Ability to instruct all toughening phase activities. An understanding of the regulations that govern profiling (AR 40501). Ability to adapt toughening phase activities to profiled soldiers. Refer to Section IV of this chapter for guidance. Ability to effectively interact with medical personnel to ensure that soldiers are fully capable of returning to the unit PRT program. 7-10. Each company in the battalion will provide an NCO to assist the RPL. These NCOs should meet criteria mentioned above for the RPL. The NCO will provide individual and group instruction to soldiers in the reconditioning program. X
BDE Surgeon
II
II
II
BN Medical Officer
A B C D
Fitness Center
HHC
Medical PLT LDR (RPL)
RECONDITIONING PROGRAM
Figure 7-2. Reconditioning Program Implementation 7-11. Units must ensure that adequate space and equipment are provided for the reconditioning program. The reconditioning program is best executed at the brigade or installation fitness facilities. Because lower extremity injuries will prevent many of the soldiers from running activities, it is essential to have an adequate number of exercise machines that offer cardiorespiratory conditioning while limiting weightbearing stress to the body. Examples are bicycles, steppers, elliptical machines, and treadmills. Pool activities such as swimming or deep water running can eliminate weight bearing stress. Of these machines,
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bicycles offer the most support of body weight. Treadmills require full weight bearing and are most appropriate for soldiers cleared by medical personnel to begin a walk-to-run progression. 7-12. For units that must rely on installation or shared facilities, arrangements must be made to ensure that space and equipment are available during the time dedicated to the reconditioning program. This may require policies that restrict the use of these facilities to only reconditioning programs.
SECTION IV MANAGING THE RECONDITIONING PROGRAM

7-13. The RPL is responsible for the day-to-day operation of the reconditioning program. Responsibilities include: Tracking the status of profiles. Serving as a commanders. liaison between medical care providers and
Ensuring that soldiers adhere to profile guidance while in the program. Ensuring all instruction is IAW this manual.
PROFILING ISSUES
7-14. Soldiers in the reconditioning program will either be on a physical profile or in the authorized recovery period from a temporary profile. Commanders may assign soldiers with a permanent profile to either the reconditioning program or the unit PRT program. In no case can an individual in military status carry a temporary profile that has been extended for more than a total of 12 months without positive action being taken either to correct the problem or effect other appropriate disposition. For example, if the profile becomes less restrictive the new temporary profile starts a new 12-month period because a positive action has been taken. Other examples of positive action include: new therapy, change of shoes, change of medication, application of a brace or orthotic, surgery, and/or consultation with a specialist. Once the profile has expired, the soldier MUST be given twice the time of the temporary profile (but not more than 90 days) to train for the APFT. For example if the profile period was 7 days, the soldier has 14 days to train for the APFT after the profile period ends. Some or all of these 14 days will be spent in the reconditioning program (refer to Figure 7-3 for criteria for returning to the toughening phase). 7-15. For soldiers on profile, the reconditioning program leader simply follows the medical guidance on the profile. If there are any questions about the limitations of the profile, the RPL will contact the medical officer for clarification. Once off profile, soldiers will remain in the reconditioning program only until they have demonstrated basic proficiency in toughening phase activities. During this period, the reconditioning program leader will reinforce the precise execution of toughening phase activities with each soldier, either in small groups or
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individually. To return to the toughening phase, soldiers must meet the criteria shown in Figure 7-3:
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Calisthenic Drill 1 Guerrilla Drill 1 Dumbbell Drill Straight-arm Pull (CL 1) Continuous Running
5 repetitions to standard 1 repetition to standard 5 repetitions to standard (with weight lighter than pre-profile weight) 5 repetitions to standard (without assistance) 20 minutes at slowest AGR pace in the unit
Figure 7-3. Toughening Phase Re-entry Criteria 7-16. Soldiers with a permanent profile that does not allow them to meet all reconditioning exit criteria may return to the toughening phase provided they demonstrate proficiency at all non-profiled activities. For example, a soldier whose permanent profile only prohibits running would not be in the reconditioning program. Rather, they would do PRT with the unit and perform all activities except running. The soldier in this example would walk during periods of running. When the permanent profile is so restrictive that the soldier is unable to perform several PRT activities, the commander may direct the soldier to the reconditioning program. This scenerio is more likely to occur with soldiers that are awaiting medical boarding procedures. For less clearly defined cases, the commander should solicit input from the battalion medical officer or brigade surgeon.
RECONDITIONING DURING THE RECOVERY PERIOD

7-17. The following information provides exercise guidance for leaders of the reconditioning program. The primary use of this information will be to ensure conditioning during the profile period and to serve as a reference when working with soldiers that are transitioning to the toughening phase during the post-profile period. The physical profile of a medical officer supercedes this information. 7-18. An example of how this information complements the physical profile is as follows: A soldier with knee pain is given a profile that states no squatting or lunging exercises; no marching or running greater than a mile. For PRT, the soldier is sent to the reconditioning program where the RPL consults the information below on knee pain. The RPL briefs the profiled soldier on which toughening phase exercises are restricted and which they are to perform. The soldier is also briefed on the use of aerobic exercise machines (walking and swimming may also be appropriate). As the soldier improves and the profiling limitations are removed, the RPL instructs the soldier in the proper progression of exercises
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that involve lunging and squatting. The soldier is placed on the walk-to-run program. Before releasing the soldier back to unit PRT, the RPL ensures that the soldier meets the criteria in Figure 7-3. If the soldier does not meet these criteria before the recovery period ends, the RPL will consult with the battalion medical officer to determine proper disposition. 7-19. The following guidance is intended for reconditioning program leaders that train soldiers in the post-profile period. Common sites of pain/injury are given, followed by a discussion of PRT progression. The information below assumes that all profile restricitons have been removed. KNEE PAIN/INJURY 7-20. Knee pain or injury may require many restrictions during PRT. In the post-profile recovery period, progress as follows: Calisthenic Drill 1: Resume lunging and squatting movements (to include the High Jumper) with a reduced range of motion and fewer repetitions. The High Jumper should not be resumed until the soldier has demonstrated proficiency at all other exercises. Resume the High Jumper by only rising to the toes on counts one and three, then gradually progress starting with minimal height and few repetitions. When performing the squat thrust, soldiers should initially step into and out of the squat position while bearing most of the body weight with the arms. See Figure 7-4. Gradually increase the range of motion and repetitions to meet the Toughening Phase standards. Initially, allow soldiers to use their hands to move into and out of the supine position. Guerrilla Drill 1: Resume the guerrilla drill by reducing the distance from 25 yards to 15 and ensure that the soldier limits the speed and intensity of movement. For Laterals and Crossovers, this means decreasing the crouch and stepping the movements instead of maintaining the normal tempo. For Verticals and the Power Skip, start with minimal air time and gradually progress to more powerful movements. For the Shuttle Sprint, ensure that the soldier is able to negotiate the turns at walking speed before allowing them to run. Dumbbell Drill: As with the restricted calisthenics, resume lunging and squatting movements by gradually increasing the range of motion and repetitions to meet the toughening phase standards. Climbing Drill 1: Only the more serious knee injuries will receive profiling restrictions for this drill. If the drill is restricted by profile, resume the climbing drill in the post-profile period by ensuring that spotters are available not only for safety, but in the case of reconditioning soldiers, to assist with the performance of the exercise as strength is being recovered. Machines such as the latpulldown or those that assist the pull-up may be used early in the post-profile period to prepare soldiers for the climbing drill. Running: If running is restricted, the soldier will need to maintain conditioning through the use of aerobic exercise equipment, the
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pool and walking. When the profile ends or allows a return to running, a systematic progression must be followed (refer to Figure 7-4 for details). The soldier must be able to walk for 30 minutes without increasing their symptoms before starting the running progression. Recovery Drills: As with all lunges, the amount of knee bend may be restricted for the Rear Lunge and Reach. The starting position for the Extend and Flex may be assumed as shown for the front leaning rest position in Figure 7-5. Initially, allow soldiers to use their hands to move into and out of the supine position. In the post-profile period, gradually work toward the standard execution of each exercise.
Walk Level I Level II Level III Level IV Level V 4 minutes 3 minutes 2 minutes 1 minutes
Jog 2 minute 3 minutes 4 minutes 5 minutes
Repetitions 5 times 5 times 5 times 5 times
Total Time 30 minutes 30 minutes 30 minutes 30 minutes
Run every other day with a goal of reaching twenty consecutive minutes.
- Perform the activities for each level every other day. - Spend at least one week at each level. - Begin the level V runs with a duration of 15 minutes. Walk 5-10 minutes before and after this run. Progress to 20 consecutive minutes of running over the following 2-4 weeks.
Figure 7-4. Reconditioning Walk-to-Run Progression
Figure 7-5. Front Leaning Rest Position Variation
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FOOT AND ANKLE PAIN/INJURY 7-21. PRT activities that involve jumping/landing, running and single-leg weight bearing should be resumed with the most caution. In the postprofile recovery period, progress as follows: Calisthenic Drill 1: Resume this drill at a slow cadence with few repetitions. The High Jumper should not be resumed until the soldier has demonstrated proficiency at all other exercises. Resume the high jumper by only rising to the toes on counts one and three, then gradually progress starting with minimal height and few repetitions. Lunges should be monitored closely, since they require most of the body weight to shift to a single leg. The stress of lunges can be limited by reducing the stride and the depth of the lunge. When performing the squat thrust, initially soldiers may need to do pushups by stepping back into the front-leaning rest rather than performing a squat thrust (refer to Figure 7-5). Initially, allow soldiers to use their hands to move into and out of the supine position. Guerrilla Drill 1: Resume the guerrilla drill by reducing the distance from 25 yards to 15 and ensure that the soldier limits the speed and intensity of movement. For Laterals and Crossovers, this means decreasing the crouch and stepping the movements instead of maintaining the normal tempo. For Verticals and the Power Skip, start with minimal air time and gradually progress to more powerful movements. For the Shuttle Sprint, ensure that the soldier is able to negotiate the turns at walking speed before allowing them to run. Dumbbell Drill: If this drill has been restricted by profile, resume in the post-profile period at a slow cadence with few repetitions. Lunges should be monitored closely, since they require most of the body weight to shift to a single leg. The stress of lunges can be limited by reducing the stride and the depth of the lunge. Climbing Drill 1: Only the more serious foot and ankle injuries will receive profiling restrictions for this drill. If the drill is restricted by profile, resume the climbing drill in the post-profile period by ensuring that spotters are available not only for safety, but in the case of reconditioning soldiers, to assist with the performance of the exercise as strength is being recovered. Machines such as the lat-pulldown or those that assist the pull-up may be used early in the post-profile period to prepare soldiers for the climbing drill. Running: While profiled for running, the soldier will need to maintain conditioning through the use of aerobic exercise equipment, the pool and walking. When the profile ends or allows a return to running, a systematic progression must be followed (refer to Figure 7-4 for details). The soldier must be able to walk for 30 minutes without increasing their symptoms before starting the running progression. Recovery Drills: The starting position for the Extend and Flex may be assumed as shown for the front leaning rest position in Figure
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7-5. Initially, allow soldiers to use their hands to move into and out of the supine position. In the post-profile period, gradually work toward the standard execution of these exercises. LOWER LEG PAIN/INJURY 7-22. PRT activities that involve jumping/landing and running should be resumed with the most caution. In the post-profile recovery period, progress as follows: Calisthenic Drill 1: Resume this drill at a slow cadence with few repetitions. The High Jumper should not be resumed until the soldier has demonstrated proficiency at all other exercises. Resume the high jumper by only rising to the toes on counts one and three, then gradually progress starting with minimal height and few repetitions. Lunges should be monitored closely, since they require most of the body weight to shift to a single leg. The stress of lunges can be limited by reducing the stride and the depth of the lunge. Initially, allow soldiers to use their hands to move into and out of the supine position. Guerrilla Drill 1: Resume the guerrilla drill by reducing the distance from 25 yards to 15 and ensure that the soldier limits the speed and intensity of movement. For Laterals and Crossovers, this means decreasing the crouch and stepping the movements instead of maintaining the normal tempo. For Verticals and the Power Skip, start with minimal air time and gradually progress to more powerful movements. Dumbbell Drill: If this drill has been restricted by profile, resume in the post-profile period at a slow cadence with few repetitions. Lunges should be monitored closely, since they require most of the body weight to shift to a single leg. The stress of lunges can be limited by reducing the stride and the depth of the lunge. Climbing Drill 1: Only the more serious foot and ankle injuries will receive profiling restrictions for this drill. If the drill is restricted by profile, resume the climbing drill in the post-profile period by ensuring that spotters are available not only for safety, but in the case of reconditioning soldiers, to assist with the performance of the exercise as strength is being recovered. Machines such as the lat-pulldown or those that assist the pull-up may be used early in the post-profile period to prepare soldiers for the climbing drill. Running: While profiled for running, the soldier will need to maintain conditioning through the use of aerobic exercise equipment, the pool and walking. When the profile ends or allows a return to running, a systematic progression must be followed (refer to Figure 7-4 for details). The soldier must be able to walk for 30 minutes without increasing their symptoms before starting the running progression. Recovery Drills: These exercises are generally not restricted, although soldiers may need to use their hands to move into and out of the supine position.
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BACK PAIN/INJURY 7-23. PRT activities that bend or twist the trunk must be resumed with caution. In the post-profile recovery period, progress as follows: Calisthenic Drill 1: Exercises that bend or twist the trunk may have been restricted while on profile. Post-profile, the soldier will start with a limited range-of-movement and gradually progress the movement until reaching the standard positions. Lunges and the Power Squat are generally well tolerated because the trunk should stay straight throughout the movement. Post-profile, resume the high jumper by only rising to the toes on counts one and three, then gradually progress starting with minimal height and few repetitions. Initially, allow soldiers to use their hands to move into and out of the supine position. Guerrilla Drill 1: The Shuttle Sprint will normally be restricted by profile. In the post-profile period, resume the Shuttle without touching the hand to the ground on turns, then gradually work toward bending enough to touch the ground. Resume the other guerrilla drill exercises by reducing the distance from 25 yards to 15 and ensure that the soldier limits the speed and intensity of movement. For Laterals and Crossovers, this means decreasing the crouch and stepping the movements instead of maintaining the normal tempo. For Verticals and the Power Skip, start with minimal air time and gradually progress to more powerful movements. Dumbbell Drill: Resume this drill without weight first, then introduce weight progressively. It is very important to set the hips and tighten the abdominals while performing all exercises in this drill. The amount of forward trunk lean for the Bent-Over Lateral Raise and Straight-Back Lift may be reduced initially. Climbing Drill: Resume the climbing drill in the post-profile period by ensuring that spotters are available not only for safety, but in the case of reconditioning soldiers, to assist with the performance of the exercise as strength is being recovered. Machines such as the lat-pulldown or those that assist the pull-up may be used early in the post-profile period to prepare soldiers for the climbing drill. Running: If profiled for running, the soldier will need to maintain conditioning through the use of aerobic exercise equipment, the pool and walking. When the profile ends or allows a return to running, a systematic progression must be followed (refer to Figure 7-4 for details). The soldier must be able to walk for 30 minutes without increasing their symptoms before starting the running progression. Recovery Drills: The Extend and Flex may be restricted by profile. Post-profile, soldiers should go to the starting position by stepping back into the front-leaning rest position rather than performing a squat thrust. The other exercises should be tolerated in the postprofile period by starting with a reduced range-of-motion and gradually working toward the standard. Initially, allow soldiers to
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use their hands to move into and out of the supine position. Soldiers should also be reminded that the back stays straight (no rounding or arching the back) in all exercise except the Extend and Flex. SHOULDER PAIN/INJURY 7-24. PRT activities that involve overhead motion or otherwise stress the shoulder must be resumed with caution. In the post-profile recovery period, progress as follows: Calisthenic Drill 1: Exercises that include raising the arms overhead may be restricted by profile. These exercises, unless otherwise restricted by the profile, can still be performed with the hands on the hips. The squat thrust and push-up will usually be restricted while on profile. After profiling, the soldier may need to resume the exercise with a modified hand position. Push-up progression may start from the knees. Gradually work toward the standard exercise positions. Guerrilla Drill 1: If this drill is restricted by profile, resume the exercises in the post-profile period by reducing the distance from 25 yards to 15 and ensure that the soldier limits the speed and intensity of movement. For Laterals and Crossovers, this means decreasing the crouch and stepping the movements instead of maintaining the normal tempo. For Verticals and the Power Skip, start with minimal air time and gradually progress to more powerful movements. Dumbbell Drill: Resume the exercises in this drill without weight first, then introduce weight progressively. Range-of-motion may initially be reduced for some exercises. For example, overhead pressing movements may begin with the arms slightly forward rather than directly to the side of the body (refer to Figure 7-6). For the Bent-over Lateral Raise, the elbows may initially need to stay closer to the side on counts one and three (refer to Figure 7-7). Climbing Drill 1: Resume this drill by starting with exercises that use the alternate and underhand grips, since they are generally less stressful on the shoulder Ensure that spotters are available not only for safety, but in the case of reconditioning soldiers, to assist with the performance of the exercise as strength is being recovered. Machines such as the lat-pulldown (starting with the underhand or alternating grip) or those that assist the pull-up may be used early in the post-profile period to prepare soldiers for Climbing Drill 1. Recovery Drills:. The Extend and Flex is generally the most stressful on the shoulder. Refer to Figure 7-8 for alternatives to this exercise. The overhead movement in the Rear Lunge and Reach may need to be modified initially by maintaining the hands on the hips.
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Figure 7-6. Dumbbell Press Variation
Figure 7-7. Bent-over Lateral Raise Variation
Figure 7-8. Extend and Flex Variation
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SECTION V THE COMMANDERS ROLE IN INJURY PREVENTION

7-25. PRT is the commanders program. As such, the commander is responsible for controlling the associated risks. The recommendations below assists the commander in managing the risks of PRT.
IMPLEMENT PHASED TRAINING

7-26. Phased training, described in Chapter 2 allows units to offer progressive physical challenges to their soldiers. Just as ability group runs allow an individual to run at a pace and distance appropriate to their level of conditioning, phased training allows soldiers to perform the activities most appropriate to their level of physical ability.
ESTABLISH A RECONDITIONING PROGRAM

7-27. The reconditioning program serves the injury prevention effort by ensuring that soldiers are physically ready to return to full duty after profile. This decreases the likelihood that an injury will become a chronic problem for the soldier.
TRAIN TO STANDARD
7-28. Precise execution of all PRT activities is essential to the injury control effort. Commanders must allow time for instruction, using trained PRT leaders to teach proper execution of PRT activities. PRT leaders must be able to recognize and offer corrective guidance to soldiers that are not executing the drills to the standards described in this manual. Since transition from the toughening to the sustaining phase of training is dependent upon execution of the drills to standard, it is especially important for PRT leaders to maintain the standard. For example, to control back injuries, postural awareness is stressed during the execution of all drills. This is evident when the PRT leader prompts soldiers to set the hips and tighten the abs while performing the exercises.
LIMIT DISTANCE RUNNING

7-29. Both military and civilian research has shown that reduced distance running is associated with lower injury rates. Accordingly, the PRT schedules prescribed in Chapter 5 involve less distance running than is currently performed in Army units. Several studies of military units have shown that reduced running does not hinder performance on two- or three-mile run assessments as long as the quality of running is maintained.
BALANCE THE PRT SCHEDULE WITH UNIT TRAINING

7-30. In addition to using appropriate PRT schedules, units must also look for conflicts between the PRT schedule and the unit training schedule. By considering the physical demands of tasks on the unit
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training schedule, PRT leaders are better prepared to plan appropriate PRT sessions. For example, if a 10-km footmarch to a range is scheduled for Friday, speed work should not be scheduled for PRT on Thursday due to the lack of recovery for the legs. Likewise, if Tuesdays unit training schedule takes the unit to an obstacle course where upper body strength is heavily challenged, Monday and Wednesdays PRT should not involve climbing and The Dumbbell Drill.
PERFORM RISK ANALYSIS FOR WEATHER AND TERRAIN

7-31. The heat index must be considered when planning and conducting PRT. Guidance for water intake, rest breaks and acclimatization is the same as for other modes of training (refer to FM 21-10, Field Hygiene and Sanitation, June 2000). Because the Physical Fitness Uniform allows for better dissipation of body heat, it is the preferred uniform for running. It is also most appropriate when the heat index is moderate to high and the PRT activities are sustained. An example, is a session involving Calisthenic Drill 1 and Guerrilla Drill 1 plus the 300-yard Shuttle Run. Wet terrain will increase the risk of injury for those activities that require change of direction. Drills that require a quick change of direction will need to be suspended when the ground is wet. Inspect for holes and debris before guerrilla drills, the 300-yard Shuttle Run, and any other PRT activity that requires movement over terrain.
PERFORM FOOTWEAR ANALYSIS

7-32. To control the lower extremity stress of PRT activities, proper footwear is essential. Many PRT activities will be performed in boots to add realism to the training. Because boots cushion less than running shoes, running activities performed in boots should not be conducted on concrete or pavement. Running in boots should be limited to tactical movements, Guerrilla Drills, the 300-yard Shuttle Run, and short terrain runs (no more than one mile). PRT activities that involve lateral movement and change of direction are best performed in cross-training shoes or boots. However, when running on pavement follows such activities, running shoes are appropriate. Information for selecting appropriate running shoes can be found at the Physical Fitness School website, www.benning.army.mil/usapfs.
PERFORM RISK ANALYSIS OF UNIT SPORTS ACTIVITIES

7-33. As noted above, sports injuries degrade readiness. Many such injuries require weeks removed from full duty and may require hospitalization or medical boarding procedures. Injuries are more likely to occur when the soldier is not prepared for the physical demands of the sport. Playing the sport itself does not necessarily prepare the soldier for these demands. This is why nearly all athletes participate in a rigorous off-season conditioning program. The Armys PRT system described in this manual develops strength, endurance, and mobility, thereby reducing the injury risk that accompanies sports when these attributes are lacking. Further reduction in injury risk is secured when units perform preparation activities for sports in the same manner as for unit
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PRT. Additionally, commanders must be aware of environmental risks such as wet turf, poor visibility and uneven terrain. Because PRT and unit sports programs have different objectives, it is not appropriate to schedule sports activities during PRT time. Dont play sports to get fit; get fit to play sports.
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SECTION VI SUMMARY
7-34. Readiness is greatly affected by injuries. The PRT program in this manual is designed to be safe as well as effective. PRT must challenge soldiers without breaking them. Inevitably, some injuries will occur, but units that take measures to control the injury risk will have fewer soldiers on profile and more on patrol. For those soldiers that do become injured, effective reconditioning allows them to return to duty at or above their pre-injury level of individual physical readiness.
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Chapter 8
Initial Entry Training Physical Readiness Training

The first few months of the transition from citizen to soldier are vitally important. Every effort must be made to lay the foundation for longterm, physical success. Because many new volunteers enter Initial Entry Training (IET) unprepared for the physical demands of soldiering, Physical Readiness Training (PRT) must initially focus on the development of fundamental physical skills. As fitness levels improve and the volunteers become toughened to the rigors of soldiering, the physical challenges may become progressively more difficult. Just as soldiers continue to improve their technical and tactical proficiency after IET, most new soldiers will not reach their physical peak during IET. It is imperative that PRT focuses on foundational fitness and fundamental skills rather than high scores
SECTION I INITIAL ENTRY TRAINING

on any one set of test events.
8-1. TRADOC Regulation 350-6, Chapter 1, specifies that the goal of enlisted IET is to transform volunteers into technically and tactically competent soldiers who live by the Army values, understand the importance of teamwork, and are prepared to take their place in the ranks of the Army. The transformation from volunteers to soldiers is accomplished during a 5-phased soldierization program that begins with arrival at the reception battalion and ends with the awarding of a MOS upon completion of AIT. Consistent throughout the 5-phases of IET is the objective to develop physical fitness consistent with the phase of training. 8-2. During their transition, new soldiers are at a relatively high risk for injury. Minimizing this risk is the responsibility of all IET commanders and trainers. Because excessive or ineffective PRT can lead to time-loss injuries, leaders must understand the importance of the three principles of PRT: Progression Following the recommended schedule of PRT activities in this chapter will ensure that soldiers are not asked to do too much, too soon. When planning PRT activities, commanders must also consider the effect of conducting foot movement. The risk of injury from total foot time must be balanced with logistical and administrative constraints. Early in IET, commanders must schedule PRT activities and other training activities that contribute
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to total foot time (walking, marching, and running) to allow for as much recovery as possible. For example, a mile foot movement to the dining facility is not likely to be a significant physical event, even during week one. However, a 2-mile foot movement to a training area during Phase I when combined with the prevoius days PRT running activity may create foot or leg pain for a number of soldiers. The same 2-mile foot movement in later phases, will be much less taxing as soldiers toughen to the rigors of IET. Variety The PRT plan in this chapter provides sufficient variety so as not to overstress areas of the body that are prone to injury. Precision Just as important as the scheduling of PRT activities is their proper execution. When PRT leaders demonstrate correct movement and demand the same of their soldiers, they are reinforcing safe and effective movement patterns that will benefit the soldiers for their career.
SECTION II BASIC COMBAT TRAINING

8-3. Because IET often requires vigorous physical activity throughout the day, leaders must be aware of the possibility of overtraining. This is especially true when environmental heat stress is high. Overtraining may occur when a particular exercise is performed for an unusually high number of sets and/or repetitions. Therefore, the practice of using exhaustive exercise as corrective action is not recommended. To further limit the possibility of overtraining and the associated injury risk, leaders should To prevent overtraining and the associated injury risk, leaders should balance the PRT schedule to deconflict events that can lead to overtraining. 8-4. Scheduling PRT in Basic Combat Training (BCT) is complicated by many factors. To allow commanders flexibility, the sample schedules and guidance that follow list the objective and the activities to be conducted during each week of training rather than listing PRT activities on a specific day of the week. Commanders and drill sergeants then schedule the PRT activities based on the number of days available for PRT and how PRT and other training activities impact on another. For example: Foot marches and running should not be conducted on the same or consecutive days. Foot marches are defined as those events scheduled IAW the POI. The impact of daily foot movements, such as those conducted to move soldiers to the training areas, must also be considered when scheduling PRT activities because total foot time has been shown to increase the risk of injury, especially early in the training cycle. Foot marches, running, or any form of exhaustive PRT should not be conducted on the day before or after the APFT. Foot marches, running, or any form of exhaustive PRT should not be conducted on the same day as training events that require nearmaximal physical effort. Examples include, but are not limited to,
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the bayonet assault course, conditioning obstacle course, and combatives. When these events are instructional in nature, PRT restrictions are not necessary. Climbing Drill 1 (CL 1) and/or the Dumbbell Drill (DB) should not be conducted on consecutive days. 8-5. Additional PRT for specific APFT events is generally not necessary. The first four weeks of IET should focus on mastery of the prescribed drills. Beginning in week five, drill sergeants may add timed-sets of the APFT push-up for either the entire unit or those soldiers performing poorly on the event. This additional training may occur outside the regular PRT session. If performed during PRT, this training should immediately precede recovery activities. To avoid overtraining, such additional training should only be performed three times per week on non-consecutive days. For timed-sets training, the amount of rest between sets should equal the time spent exercising. Time intervals should decrease as follows: 45-seconds for the first set, then 30 seconds for the second set. Additional running is not recommended due to the risk of overuse injury. 8-6. PRT in BCT should progress from week to week as follows:
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PRT Week 1 Objective: By the end of week one, soldiers will demonstrate basic proficiency in the execution of Calisthenic Drill 1 (CD 1), Guerrilla Drill 1 (GD 1), speed running (30:60s), and the Recovery Drills (RD A, RD B) Week 1 PRT sessions 1-3 must be performed in the order listed below. The initial diagnostic APFT is best conducted on training days 1-3. If this is not possible, PRT should not be conducted the day before the APFT and session 4 should not be conducted the day after the APFT. Sessions 1, 2, and 3 may be be conducted the day before the APFT. Session 1 Session 2 CD 1: Teach exercises 1-10 CD 1: Perform 1 set; 5 reps (continue to teach and correct form) GD 1: Teach exercises 1-5 RD A: Teach exercises 1-5 CD 1: Perform 1 set; 5 reps (continue to teach and correct form) GD 1: Perform 1 set; 1 rep (continue to teach and correct form) RD B: Teach exercises 1-5 Preparation (CD 1: 5 reps, GD 1: 1 rep) Activity: CD 1: 2 sets; 5 reps 30:60s: 5 reps Recovery: (RD A) continue to teach and correct form Preparation Activity: CD 1: 2 sets, 5 reps GD 1: 1 rep Recovery: (RD B) continue to teach and correct form
Session 3
Session 4
Session 5 (if available)
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PRT Week 2 Objective: By the end of week two, soldiers will demonstrate basic proficiency in the execution of all toughening phase activities. The Dumbbell Drill (DB), Climbing Drill 1 (CL 1), Ability Group Run (AGR), and 300-yard Shuttle Run (SR) are introduced. Week 2 PRT sessions 1 and 3 must be performed before session 5. Sessions 2, 4, and Foot March should not be conducted on consective days. Sessions 1, 3, 5 should not be conducted on consective days.
Session 1
Preparation DB: Teach exercises 1-5 (Dont exceed 5 reps) CL 1: Teach exercises 1, 2 (Dont exceed 5 reps) Recovery: (RD B) Preparation Activity: AGR: 12 minutes CD 1: 2 sets, 6 reps Recovery: (RD A) Preparation DB: Perform exercises 1-5; teach exercises 6-10 (Dont exceed 5 reps) CL 1: Perform exercises 1, 2; teach exercises 3-5 (Dont exceed 5 reps) Recovery: (RD B) Preparation Activity: CD 1: 2 sets, 6 reps 30:60s: 5 reps Recovery: (RD A) Preparation Activity: DB: 1 sets; 5 reps (continue to teach and correct form) CL 1: 1 set; 5 reps (continue to teach and correct form) Recovery: (RD B) Preparation Activity: SR: 1 rep CD 1: 1 set, 7 reps GD 1: 1 rep Recovery: (RD A)
Session 2
Session 3
Session 4
Session 5
Session 6 --OR-Foot March
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PRT Week 3 Objective: Perform all activities IAW the toughening phase schedule as shown below and in Figure 5-1. If diagnostic APFT #2 is conducted in week 3, it should replace sessions 3 or 5. Sessions 3, 5, and Foot March should not be conducted on consective days. Sessions 2, 4, 6 should not be conducted on consective days.
Session 1
Preparation CD 1: 1 set, 8 reps GD 1: 1 rep SR: 1 rep Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation CD 1: 1 set, 9 reps 30:60s: 6 reps Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation Activity: SR: 1 rep AGR: 15 minutes Recovery: (RD A)
Session 2
Session 3
Session 4
Session 5
Session 6 --OR-Foot March If a sixth PRT session is available, repeat session four.
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PRT Weeks 4 and 5 Objective: Maintain conditioning and precision of movement during the basic rifle marksmanship (BRM) phase. Weeks 4 and 5 PRT sessions are limited by BRM training and should include only the drills listed below. The sessions do not have to be performed in the order listed, but all sessions should be conducted before one is repeated. If diagnostic APFT #2 is conducted in week four, do not conduct session 2 the day before or after the APFT. Session 3 may be performed on the range, if necessary. Session 1 should not be performed on consecutive days. Session 2 should not be performed on consecutive days or before or after a Foot March. Start timed sets of The Push-up in week five, if necessary. See paragraph 8-5 for guidance.
Session 1
Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation CD 1: 1 set, 10 reps 30:60s: 7-8 reps Recovery: (RD A) Preparation CD 1: 1 set, 10 reps GD 1: 1 set, 2 reps SR: 1 rep Recovery: (RD A)
Session 2
Session 3
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PRT Week 6 Objective: 1) Progress running, 2) Progress drills, 3) Maintain precision If diagnostic APFT #3 is conducted in week six, it should replace sessions three or five. Sessions 1, 3, and a Foot March should not be conducted on consective days or the day after the APFT. Sessions 2, 4, and 6 should not be conducted on consective days. Perform timed sets of The Push-up, if necessary. See paragraph 8-5 for guidance. Preparation Activity: SR: 2 reps (allow 2-3 minute recovery before AGR) AGR: 18 minutes Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation CD 1: 1 set, 10 reps 30:60s: 9 reps Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation CD 1: 1 set, 10 reps GD 1: 1 rep SR: 2 reps Recovery: (RD A)
Session 1
Session 2
Session 3
Session 4
Session 5
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PRT Week 7 Objective: 1) Progress drills, 2) allow adequate recovery for end-of-cycle testing. Perform timed sets of The Push-up, if necessary. See paragraph 8-5 for guidance. Conduct the Recovery Drill only on the day before the End-Of-Cycle APFT. Sessions 1, 3, and a Foot March should not be conducted on consective days or on the day after the APFT. Sessions 2 and 4 should not be conducted on consective days.
Session 1
Preparation Activity: SR: 1 rep AGR: 20 minutes Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation 30:60s: 10 reps CD 1: 1 set, 10 reps Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation CD 1: 1 set, 10 reps GD 1: 1 rep SR: 2 reps Recovery: (RD A)
Session 2
Session 3
Session 4
Session 5
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PRT Weeks 8 and 9 Objectives: 1) Incorporate PRT drills into field exercise, 2) Maintain PRT proficiency during graduation week activities. Weeks 8 and 9 PRT sessions are limited by field training and graduation activities. Preparation and Recovery Drills are easily performed in the field environment when time is available. Preparation should be conducted before soldiers perform physically demanding tasks such as individual movement, casualty evacuation, and obstacle negotiation. When PRT is scheduled for the company area, follow the session 1-5 schedule below. When in the field, conduct session 6. Sessions 3, 5, and a Foot March should not be conducted on consective days. Sessions 2 and 4 should not be conducted on consective days.
Session 1
Preparation CD 1: 1 set, 10 reps GD 1: 1 set, 2 reps SR: 1 rep Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation 30:60s: 10 reps CD 1: 1 set, 10 reps Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation Activity: SR: 1 rep AGR: 20 minutes Recovery: (RD B) Preparation CD 1: 1 set, 10 reps GD 1: 1 rep SR: 2 reps Recovery: (RD A)
Session 2
Session 3
Session 4
Session 5
Session 6
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SECTION III ONE STATION UNIT TRAINING

8-7. Several military occupational specialties are taught by One Station Unit Training (OSUT). The first nine weeks are essentially the same as for BCT (Phases I-III), therefore the PRT program described in Section II of this chapter is recommended during this time frame. PRT for the remainder of OSUT will follow the phased training model described in Chapter 2, The PRT System. 8-8. In conjunction with the IET Phase III diagnostic APFT, units will use the transition criteria from chapter five to establish separate Toughening Phase and Sustaining Phase programs. Soldiers that fail the diagnostic APFT or do not meet transition requirements (Figure 5-12) will remain in the Toughening Phase. To minimize resource requirements, these soldiers will be consolidated at the company level. Because these soldiers are already familiar with the drills, minimal drill sergeants are required for this training. For soldiers that pass the diagnostic APFT and all transition requirements, platoons will immediately begin Sustaining Phase PRT.
TOUGHENING PHASE
8-9. Toughening Phase PRT in OSUT will conduct PRT IAW the schedule that follows for Week 8 PRT toughening phase. Soldiers that failed the APFT 2-mile run will not run more than three times in one week. The types of running events will be IAW the schedule. Soldiers that failed other APFT events may perform specicific training for those events in addition to the scheduled activities. This additional training may occur outside the regular PRT session. If performed during PRT, this training should immediately precede recovery activities. To avoid overtraining, such additional training should only be performed three times per week on non-consecutive days. For timed-sets training, the amount of rest between sets should equal the time spent exercising. Time intervals should decrease as follows: 45-seconds for the first set, then 30 seconds for the second set. Additional running is not recommended due to the risk of overuse injury.
SUSTAINING PHASE
8-10. Sustaining Phase activities will be introduced IAW the schedules in chapter five. Three new activities will require PRT sessions devoted primarly to instruction: Calisthenic Drill 2, Guerrilla Drill 2, and Log Drill 1. For speed running, 60:120 runs will replace 30:60s. The first week of Sustaining Phase training should be conducted as shown in the Week 8 PRT sustaining phase that follows.
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PRT Weeks 8-14 Toughening Phase OSUT Objective: 1) Progress drills and running Perform timed sets of The Push-up, if necessary. See paragraph 8-5 for guidance. Sessions 1, 3, and a Foot March should not be conducted on consective days. Sessions 2, 4, and 6 should not be conducted on consective days.
Session 1
Preparation Activity: SR: 1 rep AGR: 20 minutes Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation 30:60s: 10 reps CD 1: 1 set, 10 reps Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation CD 1: 1 set, 10 reps GD 1: 1 rep SR: 2 reps Recovery: (RD A)
Session 2
Session 3
Session 4
Session 5
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PRT Week 8 - Sustaining Phase OSUT Objective: Teach sustaining phase activities Calisthenic Drill 2 (CD 2), Guerrilla Drill 2 (GD 2), and the Log Drill (LD) Sessions 3, 5, and a Foot March should not be conducted on consective days. Sessions 4 and 6 should not be conducted on consective days.
Session 1
Preparation CD 2: Teach exercises 1-10 Recovery: (RD A)
Session 2
Preparation Activity: GD 2: Teach exercises 1-5 Recovery: (RD B) Preparation 60:120s: 4 reps CD 2: 2 sets, 5 reps Recovery: (RD A) Preparation Activity: LD: Teach exercises 1-5 CL 2: 1 set, 5 reps Recovery: (RD B) Preparation Activity: AGR: 22 minutes Recovery: (RD A) Preparation SR: 1 rep CD 1: 2 sets, 5 reps GD 1: 1 rep Recovery: (RD B)
Session 3
Session 4
Session 5
Session 6 --OR-Foot March
Note: If resources allow GD 2 and CL 2 (session 6) are conducted in mass, otherwise, the unit is split evenly between GD 2 and CL 2, then switches after completion of the prescribed sets and repetitions. The same applies for the instruction of LD 1 and conduct of CL 2 (session 4).
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PRT Weeks 9-14 - Sustaining Phase OSUT Objective: Sustain conditioning developed in toughening phase and develop higher level of physical readiness appropriate to duty position. After the first week of Sustaining Phase PRT, units will plan the PRT schedule IAW the sessions below. Sessions 1, 3, and a Foot March should not be conducted on consective days. Sessions 2, 4, and 6 should not be conducted on consective days.
Session 1
Preparation Activity: AGR: 22-30 minutes Recovery Preparation Activity: DB: 1 set, 5 reps OR LD: 1 set, 5 reps CL 2: 1 set 5 reps Recovery Preparation 60:120s: 4-6 reps CD 2: 2 sets, 5 reps Recovery Preparation Activity: SR: 1 rep GD 2: 1-3 reps CL 2: 1 set, 5 reps Recovery Preparation SR: 1 rep CD 1: 1 set, 10 reps CD 2: 2 sets, 5 reps Recovery
Session 2
Session 3
Session 4
Session 5
Session 6 --OR-Foot March If a sixth session is available, repeat session 4
Note: If resources allow GD 2 and CL 2 (session 4) are conducted in mass, otherwise, the unit is split evenly between GD 2 and CL 2, then switches after completion of the prescribed sets and repetitions. The same applies to DB / LD and CL 2 (session 4).
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SECTION IV ADVANCED INDIVIDUAL TRAINING

8-11. The training program in BCT develops the foundational fitness and fundamental skills necessary for advanced training. Since the period of time between the end of BCT and the beginning of Advanced Individual Training (AIT) varies considerably, soldiers will enter AIT at various levels of physical conditioning. Yet, PRT must continue to prepare these soldiers to meet the physical requirements of their initial duty assignments while controlling injuries. Therefore, all soldiers will enter AIT in the toughening phase. Soldiers that meet the phase transition criteria listed in Chapter 5, PRT Planning can be moved to the sustaining phase, if resources allow for the conduct of two phases at the same time. Otherwise, all soldiers will remain in the toughening phase.
TOUGHENING PHASE
8-12. All AIT soldiers will remain in the toughening phase for at least eight weeks or the duration of AIT whichever is less, to allow adequate time for conditioning and assessment of the transition criteria. PRT will be conducted each training day throughout the course (TRADOC Regulation 350-6). AIT focuses on technical and MOS-oriented subjects. Therefore, this is an optimal opportunity to continue to develop foundational fitness and fundamental skills. PRT in the first two weeks of AIT will mirror BCT and be conducted IAW figure 8-?. AIT companies will follow the guidance in Chapter 5, PRT Planning, when developing PRT schedules for the remaining weeks. The PRT sessions on the 5-day per week schedule, shown in figure 8-X will be used IAW the guidance in Chapter 5. The 5-day per week schedule is repeated every week. If PRT is not conducted on a particular day or days, that day or days are skipped and the next day is conducted in sequence. Planners must still ensure that they balance the PRT schedule with school training events IAW Chapter 7, Reconditioning PRT, Section V Commanders Role in Injury Prevention. Soldiers that meet the transition criteria outlined in Chapter 5 will be moved to the sustaining phase when resources permit the execution of concurrent PRT sessions for both the toughening and sustaining phases. Toughening and/or sustaining phase sessions should be consolidated where applicable to conserve resources. For example, if the majority of the soldiers are in the toughening phase, each platoon in a company might conduct a toughening phase session concurrently with a company consolidated sustaining phase session (with sustaining phase soldiers from all platoons).
SUSTAINING PHASE
8-13. To ensure safe progression, soldiers must meet all the transition criteria in Chapter 5 before being permitted to participate in sustaining phase activities. Soldiers will not know how to perform the sustaining phase activities, so adequate time must be allotted for instruction before soldiers are expected to perform the activities in a PRT session.
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8-14. The following sequence should be followed when instructing the new drills: Calisthenic Drill 2 (CD 2), 60:120s, Guerrilla Drill 2 (GD 2), and Log Drill 1 (LD 1). Planners should use the 5-day per week sustaining phase PRT session sequencing shown in Figure 8-X, IAW the guidance in Chapter 5 when developing training schedules. The 5-day per week schedule is repeated every week. If PRT is not conducted on a particular day or days, that day or days are skipped and the next day is conducted in sequence. Planners must still ensure that they balance the PRT schedule with school training events IAW Chapter 7, Reconditioning PRT, Section V Commanders Role in Injury Prevention. Week 1 Monday Tuesday Wednesday
Preparation CD 1 (5 reps) GD 1 (1 rep) Activities: AGR ( 15 min) Recovery RD A (Teach 1-5)
Thursday
Friday
CD 1 (Teach 1-10)
CD 1 (1 set, 5 reps) GD 1 (Teach 1-5) RD B (Teach 1-5)
Preparation Activities: CD 1 (2 sets, 5 reps) GD 1 (1 rep) Recovery (RD B)
Preparation Activities: CD 1 (2 sets, 5 reps) 30:60s (5 reps) Recovery (RD A)
Week 2 Monday
Preparation DB (Teach 1-5) CL 1 (Teach 1, 2) Recovery (RD B)
Tuesday
Preparation Activities: AGR ( 18 min) CD 1 (2 sets, 6 reps) Recovery (RD A)
Wednesday
Preparation DB (Teach 5-10) CL 1 (Teach 3-5) Recovery (RD B)
Thursday
Preparation Activities: CD 1 (2 sets, 7 reps) 30:60s (5 reps) Recovery (RD A)
Friday
Preparation Activities: DB (1 set, 5 reps) CL 1 (1 set, 5 reps) Recovery (RD B)
Week 3 Through Graduation Monday

Preparation Activities: CD 1 (10 reps) GD 1 (1-3 reps) SR (1 rep) Recovery (RD A)
Tuesday
Preparation Activities: DB (5 reps) CL 1 (5 reps) Recovery (RD B)
Wednesday
Preparation Activities: 30:60s (5-10 reps) CD 1 (10 reps) Recovery (RD A)
Thursday
Preparation Activities: DB (5 reps) CL 1 (5 reps) Recovery (RD B)
Friday
Preparation Activities: SR (1 rep) AGR ( 20 min) --OR-FM-fl Recovery (RD A)
Figure 8-X. AIT Toughening Phase PRT Session Sequencing
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Week 9 Monday
Preparation CD 2 (Teach 1-10) Recovery (RD A)
Tuesday
Preparation GD 2 (Teach 1-5) Recovery (RD B)
Wednesday
Preparation Activities: 60:120s (4 reps) Recovery (RD A)
Thursday
Preparation Activities: LD 1 (Teach 1-5) CD 2 (5 reps) Recovery (RD B)
Friday
Preparation Activities: AGR (22 min) Recovery (RD A)
Week 10 Through Graduation Monday

Preparation Activities: SR (1 rep) CD 1 (10 reps) CD 2 (1 set, 5 reps) Recovery (RD A)
Tuesday
Preparation Activities: DB (5 reps) --OR-LD 1 (5 reps) CL 2 (5 reps) Recovery (RD B)
Wednesday
Preparation Activities: 60:120s (4-6 reps) CD 2 (2 sets, 5 reps) Recovery (RD A)
Thursday
Preparation Activities: SR (1 rep) GD 2 (1-3 reps) CL 2 (5 reps) Recovery (RD B)
Friday
Preparation Activities: AGR ( 30 min) --OR-FM-fl Recovery (RD A)
Figure 8-X. AIT Sustaining Phase PRT Session Sequencing
SECTION V FITNESS TRAINING UNIT

8-15. Reconditioning in IET is conducted at the Fitness Training Unit (FTU) or at the training battalions. TRADOC regulation 350-6 is the reference for FTU policies and procedures. The FTU consists of two elements: the Physical Conditioning Unit (PCU) and the Physical Training and Rehabilitation Program (PTRP). The mission of the FTU is to 1) physically prepare pre-BCT/OSUT soldiers for BCT/OSUT (PCU), 2) rehabilitate and physically prepare soldiers, injured after assignment to a training unit, to return to training (PTRP), and 3) physically and mentally train soldiers until they can achieve the appropriate APFT standard for graduation (APFT completion program, a subset of the PCU). 8-16. The PCU consists primarily of pre-BCT/OSUT soldiers that fail the physical assessment at the reception battalion. Also assigned to the PCU are soldiers from BCT/OSUT that are ineligible for graduation due to APFT failure (APFT completion program). When possible, soldiers that are in the APFT completion program will be trained separately from the preBCT/OSUT soldier that are trying to meet the FTU exit criteria. The schedule in Figure 8-X can be used as a guide for the APFT completion program. However, the volume of training (amount of running, reps/sets) will be higher in order to prepare them for the APFT 50-point standard (BCT) or APFT 60-point standard (OSUT).
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8-17. With more time available for PRT in the PCU, considerable effort should go toward teaching the proper execution of all activities. New soldiers that master execution of calisthenics and running in the PCU are better prepared for the toughening phase activities in BCT. With two exercise sessions per day available in the PCU environment, it is recommended that one session be devoted to endurance while the other is focused on strength. Figure 8-X shows the recommended schedule for the PCU pre-BCT/OSUT soldiers.
Monday
Preparation Activities: AGR Recovery (RD A)
Tuesday
Preparation Activities: CD 1 GD 1 Recovery (RD B) Activities: Walk / Aerobic Machines
Wednesday
Preparation Activities: 30/60s Recovery (RD A)
Thursday
Preparation Activities: CD 1 GD 1 Recovery (RD B) Activities: Walk / Aerobic Machines
Friday
Preparation Activities: AGR Recovery (RD A)
A M
P M
Activities: CD 1 PU Improvment
Figure 8-X. PRT Schedule for the Physical Conditioning Unit, Pre-BCT/OSUT soldiers. 8-18. The following activities are aimed primarily at improving the new soldiers level of endurance: 30:60s: start with four repetitions and add one per week. For example, soldiers in their third week at the PCU should perform six repetitions of the 30:60s. Soldiers in weeks one and two will perform four/five repetitions and walk the remainder of the session while waiting for the others to finish. Ability Group Runs: Assemble the groups based on the 1-Mile Run diagnostic test, regardless of time spent in the PCU. The groups will complete a distance of 1-mile. Soldiers in the slowest group may need brief periods of fast walking interspersed with periods of running. None of the groups will run more than 1-mile. Walk / Aerobic Machines: Because more of the duty day in the PCU is devoted to improving fitness, cadre must be cautious not to overtrain these soldiers. Of primary concern is the prevention of overuse injuries of the lower extremities, such as shin splints and stress fractures. Toward this end, soldiers in the PCU should run no more than three times per week on non-consecutive days. Endurance training on non-running days should be performed on bicycles, step machines, and elliptical trainers. When such equipment is limited, the most aerobically fit soldiers (based on the
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initial 1-Mile Run assessment) should walk at a brisk pace for that PRT session. Objective: 1) Maintain foundational fitness and fundamental skills developed in BCT, 2) physically and mentally train soldiers until they can achieve APFT standards for graduation. Perform timed sets of The Push-up. See paragraph 8-5 for guidance. Sessions 1, 3, and 6 should not be conducted on consective days or on the day after the APFT. Sessions 2 and 4 should not be conducted on consective days.
Session 1
Preparation Activity: SR: 1 rep AGR: 20 minutes Recovery: (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation 30:60s: 10 reps CD 1: 1 set, 10 reps Recovery (RD A) Preparation Activity: DB: 1 set, 5 reps CL 1: 1 set, 5 reps Recovery: (RD B) Preparation CD 1: 1 set, 10 reps GD 1: 1 rep SR: 2 reps Recovery: (RD A) If a sixth PRT session is available, repeat session four.
Session 2
Session 3
Session 4
Session 5
Session 6
Figure 8-X. PRT Schedule for the Physical Conditioning Unit, APFT Completion Program. 8-19. Strength training consists of the following: Calisthenic Drill 1: Soldiers will receive a block of instruction on this drill during their first few days in the PCU. Cadre must emphasize the proper execution of each exercise. No more than five
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repetitions of each exercise will be performed while in the PCU. Soldiers may perform multiple sets of the drill after the first week. Push-Up Improvement using timed sets: This training will immediately follow Calisthenic Drill 1. During Calisthenic Drill 1, the Push-Up will be performed according to the standards for the drill. However, when performing timed-sets, soldiers may execute the push-up according to the standards described for the APFT. Time intervals should decrease as follows: 45-seconds for the first set, then 30 seconds for the second set. The amount of rest between sets should be 45 seconds. 8-20. The PTRP consists of soldiers that, upon medical request, have been referred by their commander for rehabilitation of a physical injury or illness. The appropriate medical officer must clear soldiers in the PTRP before returning to BCT/OSUT. The reconditioning program of soldiers in this program is managed by medical officers and is supervised by cadre permanently assigned to the unit PTRP. As the soldiers condition improves, the reconditioning goals become the same as for those soldiers in the PCU - to prepare them for all toughening phase activities. Refer to Chapter 7 for more information on training soldiers that are in transition from the PTRP to the unit PRT program.
SECTION VI SUMMARY
8-21. PRT in IET lays the foundation for long term physical success as a soldier. The PRT principles must be followed to ensure that this foundation is sound. The progression of activity must reflect that, for most new soldiers, soldiering is much more physically demanding than their civilian lives. A steady, but cautious progression of activities allows the body to toughen rather than break. A variety of PRT activities is needed to avoid overstressing any one area of the body and to develop a broad range of physical skills. Precision of movement must be enforced so that new soldiers develop a sense of body awareness and control. It is imperative that commanders and drill sergeants apply these principles and focus on long term physical development rather than pursuing ever higher scores on any one battery of assessments.
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PART THREE
Army Physical Readiness Training Activities

Half of life is showing up, the other half is doing something when you get there. The key to success is doing it well.
Stephen Van Camp, Chief of Doctrine, USAPFS
Chapter 9
Posture And Body Mechanics

Good posture has many values for the soldier. First, a soldier is often judged by his appearance the man with good posture looks like a good soldier, he commands attention. Secondly, It is an accepted psychological fact that good posture is associated with good morale a man with good posture feels better and is more positive. A man with poor posture cannot feel as positive, consequently he may develop a negative and discouraged attitude. Thirdly, good posture permits the body to function most efficiently.
FM 21-20, Physical Training (January 1946)
Posture and body mechanics are critical factors for soldier performance, allowing them to move efficiently, with an ability to create great force and absorb heavy resistance. Posture is any position in which the body resides. It is further defined by the relationship of body segments to one another. Body mechanics is posture in motion. Though posture is often thought of as a stationary position, control of moving postures is perhaps even more important
SECTION I - POSTURE
in task performance and injury control.
EFFECT OF POSTURE
9-1. When body segments are aligned properly, movement is efficient and injury risk is minimized. When body segments are not aligned properly, movement is less efficient and risk of injury is increased. Consider a soldier attempting to lift a heavy load from the ground with their legs straight and trunk twisted. Not only will the load seem heavier than if his knees were bent and back straight, but he is at risk for injury. The back injury that occurs during an improper lift is an obvious example of the relationship between posture, body mechanics, performance and health.
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Less obvious, but just as damaging, is the daily stress that takes its toll on the body when faulty postures are consistantly assumed.
EFFECT OF GRAVITY
9-2. Gravity molds body tissues. The body adapts to the stresses placed upon it. Gravity exerts a constant influence. When body segments are not aligned properly, such as when the head is too far forward, gravity works to further pull the head forward, placing undue stress on the structures of the neck and upper back. Over time, the neck adapts to faulty posture and natural neck movements may become restricted. Another example of this effect is seen among those who allow their shoulders to round forward. Gravity compounds this effect, limiting overhead range-of-motion as shown in Figure 9-1. By simply pulling the shoulders back as in Figure 9-2, the arms are then free to move fully overhead. To maintain this optimal position, soldiers will need to regularly stretch the chest muscles that are prone to tightness and strengthen the upper back muscles that promote proper carriage of the shoulder girdle. More importantly, they need greater awareness of the manner in which they carry the shoulder girdle while performing everyday tasks. Rounding of the shoulders is a common postural problem among soldiers, perhaps from emphasizing pushing exercises at
the expense of pulling motions. Figure 9-1. Poor Posture Limits Range of Motion Figure 9-2. Good Posture Allows Better Range of Motion
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EFFECT OF EXERCISE
9-3. Like gravity, exercise also molds body tissues. As previously noted, imbalanced exercise practices may adversely affect posture. The exercise drills and activities listed in this manual, when regularly performed with precision, will enhance posture and improve body mechanics. For example, Exercise 2 of Calisthenic Drill 1, The Rear Lunge and Reach, provides an excellent stretch of the hip flexors, a muscle group that is prone to tightness. This tightness tilts the pelvis forward, creating an unbalanced base of support for the spine. This exercise also extends the trunk and upper body, compensating for the many hours of flexion throughout the course of the day.
Figure 9-3. Effect of Exercise We are all sculptors and painters, and our material is our own flesh, blood, and bones.
Henry David Thoreau
SECTION II IMPROVING POSTURE

9-4. Improving posture must be built upon the desire to move correctly and efficiently at all times. Regardless of the amount of instruction given and exercise performed, soldiers will habitually assume good postures only if they want to. 9-5. Good standing and sitting postures are characterized by vertical alignment of certain body segments. However, posture is not improved by forcefully holding the body in a position of ideal alignment. In fact, excessive effort to hold the body in a given posture will only serve to increase muscular tension and fatigue. Assuming naturally balanced postures shifts the weight of the body onto the bones, relieving muscles of the need to support weight bearing. Though the following recommendations are given in the form of a checklist, dont force your
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body to immediately conform to these ideals. Habits that have been reinforced over decades will take time to correct. Regular and precise performance of the PRT activities in this manual will enhance posture and body mechanics. 9-6. Checkpoints for Sitting (Figure 9-4): Center the head between the shoulders and keep the chin level. Draw the shoulders comfortably back; dont allow them to round forward. Carry the chest comfortably up and out. Maintain the inward curve of the lower back; dont allow it to roll outward or inward excessively. Use a firm support between the lower spine and the backrest of the seat or chair to assist in maintaining the proper position. Maintain 90-degree angles at the hips and knees with the feet flat on the floor.
Figure 9-4. Good (left) and Poor (center and right) Sitting Posture 9-7. Checkpoints for Standing (Figure 9-5): Stand as tall as possible. The head should not be tilted or the shoulders raised. Center the head between the shoulders and keep the eyes and chin level. Slightly draw the chin inward by pressing the neck back toward the collar. Moderately elevate the chest without strain. If the chest is raised properly, the abdomen flattens normally. Dont draw in the stomach to the extent that normal breathing is restricted. Relax the shoulders and let them fall evenly. If the shoulders round forward, draw them back slightly, without strain. Set the pelvis and hips level. Keep the knees straight but not locked. Direct the feet forward without strain. Variations in skeletal alignment will prevent some individuals from assuming the feetforward position.
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Distribute the weight evenly between the heels and balls of the your feet.
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Figure 9-5. Good (left) and Poor (right) Standing Posture
COMPENSATING FOR THE EFFECTS OF COMMON POSTURES

9-8. Given the broad definition of posture (any position in which the body resides), the number of postures soldiers may assume is infinite. However, soldiers assume the same few postures throughout most of the duty day. The postures can be categorized as the flexed posture, associated with sitting, bending forward, lifting, and crouching and the upright posture, associated with standing, walking, marching, and running. The body will eventually conform to accommodate these postures. Some muscles will become over-stretched and weak, while others will tighten and lose flexibility. The resulting muscle imbalances will hinder natural movement and increase the likelihood of injury. It is important to regularly compensate for time spent in these prolonged postures by performing exercises or activities that restore the optimal flexibility of muscles and joints: Performing extension compensates for flexion. The most common posture for many individuals is seated. This posture is associated with flexion of the spine. Unless great effort is made to sit straight (or a roll is used to maintain the inward curve of the low back), the trunk tends to assume a C-shape. The longer this flexed posture is assumed, the greater will be the effect on muscles around the trunk. The back muscles and ligaments become over-stretched and weak, while muscles on the other side of the trunk (for example, hip flexors) get tighter and pull the pelvis into an unbalanced position. In Figure 9-6 below, the soldier on the right is in a flexed position. Compensation for prolonged time in this position would occur if the soldier assumed the prone position of extension demonstrated by the soldier on the left. To prevent the imbalances associated with too much flexion, soldiers should regularly perform extension exercises and activities such as those in Figure 9-7.
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Figure 9-6. Soldiers In The Flexed (right) And Extended (left) Postures
Figure 9-7. Performing Extension To Compensate For Flexion Performing decompression compensates for compression. Many soldiers spend the majority of their day on their feet. The weight of the body and equipment creates a compressive effect on the spine and other weight-bearing joints. In fact, at the end of the day enough fluid will have been compressed out of the spinal discs that height measurements will usually indicate that soldiers are noticeably shorter. Joints that are overly compressed may eventually compromise mobility. In order to compensate for compressive forces on the spine, it is useful to perform exercises or activities that decompress as shown in Figure 9-8.
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Figure 9-8. Performing Decompression To Compensate For Compression
SECTION III - BODY MECHANICS

9-9. Body mechanics (posture in motion) is the ability to control body movement. Many discussions of posture are limited to static positions, such as sitting and standing. Good posture during movement is imperative to efficiency and injury control. Just as good posture requires balanced alignment of the body, so does exercise. Many soldiers use awkward movements as they struggle to perform one last repetition. When body mechanics are poor, the exercise serves little purpose and may do more harm than good. The activities in the PRT system were designed to reinforce proper body mechanics. Of special importance to PRT leaders are the checkpoints given for each exercise. Adherence to these checkpoints ensures optimal execution of the exercise. Over time, skillful movements become second nature to the soldier. When this occurs, physical readiness is enhanced and injury risk is minimized.
PREPARING THE BODYS CORE

9-10. Muscles work to initiate and control movement. Because movement is more apparent than the lack of it, the focus is most often on the movement that muscles create. Less obvious though is the "braking" force that muscles apply to movement. Without this braking force, nearly all movement would be extremely sloppy and potentially dangerous. Around the bodys core (trunk and pelvis), this braking action of the muscles becomes extremely important for two reasons. First, the spine and pelvis are the base of attachment for many muscles that power the arms and legs. Without a strong, stable base of support, using these
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muscles is like firing a cannon from a canoe. Secondly, the bodys center of gravity is within the core area. Keeping it there leads to balanced, skillful movement. This is the job of the core muscles and they do it primarily by putting on the brakes. The ability to maintain balanced postures is often referred to as stabilization. The load on the soldiers shown in Figure 9-9 demands strength and stability from the bodys core.
Figure 9-9. Soldiers Moving Under Load 9-11. To promote stable postures during exercise, it is essential that soldiers learn to prepare the core. A simple, two-part action prepares the core for exercise: Set the hips. This is also referred to as the neutral position of the pelvis. This position is found by first tilting the pelvis forward (buttocks goes back, belly goes forward, and the inward curve of the low back is increased), Figure 9-10a. Second, tilt the pelvis backward (the buttocks and belly draw inward as far as possible, flattening the curve of the low back), Figure 9-10b. Then settle in between these two extremes, Figure 9-10c. Tighten the abdominal muscles. Once the hips are set, tightening the abdominal muscles will ensure readiness of the muscles that control and protect the trunk. To contract the correct muscles, imagine drawing the gut straight inward as if preparing for a blow to the mid-section or trying to appear slimmer than you really are. Keep the hips set as the abdominals are tightened, Figure 9-10c. 9-12. After setting the hips and tightening the abdominal muscles, the soldiers posture should appear balanced and ready for exercise. The soldier should not associate these two actions with a stiff, awkward posture. The goal is not to eliminate all movement from the core, but to simply control the natural motion that will occur.
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a.
b.
c.
Figure 9-10. Set The Hips and Tighten The Abdominal Muscles
POWER POSITION
9-13. Proper body mechanics are essential for the powerful movements required of soldiers. From the power position (Figure 9-11), the soldier is ready to: respond to or deliver aggression squat to lower or lift a heavy load accept a heavy load being passed from another individual sprint to cover
Figure 9-11. Power Position 9-14. To assume the power position, first, set the hips and tighten the abdominals as described above. From the straddle stance, placing one leg six to eight inches behind the other, and crouch so that the hips go rearward and the trunk counterbalances by leaning slightly forward. The balls of the feet accept most of the body weight. The shoulder blades are pulled slightly back, but not forced. The chest is high, head is level, and elbows and knees are comfortably bent (about 45-degrees).
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LIFTING FROM THE GROUND

9-15. Power the lift with the legs, not the back (Figure 9-12). Then continue to bend at the hips and knees to lower the body. In order to protect the back, keep the hips set and the abdominal muscles tight throughout the lift. Keep the load close to the body from start to finish. When soldiers must turn under load, do so by pivoting the feet rather than twisting the trunk.
Figure 9-12. Lifting From the Ground
LIFTING OVERHEAD
9-16. Most of the power for pushing an object overhead comes from the legs. To transmit leg strength through the trunk and arms to the object being pushed, set the hips and tighten the abdominal muscles. Hands should be placed shoulder width apart with the upper arms in line with the trunk. Squat slightly then forcefully straighten the legs in a coordinated effort with the action of the arms (Figure 9-13).
Figure 9-13. Lifting Overhead
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PUSHING
9-17. Push with the hands in front of the shoulders and the upper arms close to the body. This technique creates a mechanical advantage that is lost the farther the hands and arms are from this position. Because this method is the most functional, the calisthenic drills use this technique (Figure 9-14).
Figure 9-14. Pushing
PULLING/CLIMBING
9-18. When pulling an object that is on the ground or horizontal to it, soldiers must assume the power position first. Set the shoulder girdle by pulling the shoulder blades slightly to the rear. This is also important when pulling the body upward from an overhead grasp. Climbing will often require the legs to power the accent or gain leverage on support structures (Figure 9-15). This will often demand significant strength from the core muscles. The exercises in the climbing drill prepare soldiers for
these demands. Figure 9-15. Pulling/Climbing

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ROTATION
9-19. Prepare the bodys core to control rotation. Coiling (rotating) the body then quickly uncoiling is the primary source of power for many soldier and athletic tasks such as throwing a punch, heaving an object onto a platform, or kicking a ball (Figure 9-16). Each of these activities produces a torque on the spine and other joints that may cause injury if the forces are uncontrolled. Control comes from setting the hips, tightening the abdominals, and allowing the hips and knees to bend so as to absorb some of the stress of rotation.
Figure 9-16. Rotation
JUMPING AND LANDING

9-20. Land softly with alignment of the shoulders, knees, and balls of the feet. Land first on the balls of the feet with the heels touching down last. Bending of the hips and knees allows the legs to serve as coils that absorb the impact of the landing. The trunk should be straight but leaning forward so that, when viewed from the side, the shoulders knees and balls of the feet are aligned (Figure 9-17). Figure 9-17. Jumping and Landing
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LUNGING
9-21. Maintain the knee of the forward leg in vertical alignment with the ball of the foot. Do not allow the knee to go beyond the toes nor to the right or left of the foot. Lunging is a component of many soldier tasks (Figure 9-18). The picture below, demonstrates soldiers performing a proper lunge as they begin a sprint for cover. Calisthenic and dumbbell exercises that involve lunging prepare soldiers for functional tasks such
as this. Figure 9-18. Lunging
MARCHING
9-22. The head and trunk checkpoints for standing also apply to marching. Allow the arms to swing naturally, though crossing the midline of the body is excessive. Allow the hips to naturally rotate forward with each stride. Do not allow the knees to lock at any point in the walking cycle. Stride naturally, landing on the heel and pushing off with most of the weight toward the big toe. The feet remain directed forward. Do not strain to keep the feet directed forward, since variations in skeletal alignment will prevent some individuals from assuming the feet-forward position. Foot marching with a load on the back will require some forward lean of the trunk. Do not, however, allow the trunk and
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shoulders to round forward (Figure 9-19). Figure 9-19. Marching or Foot Marching
RUNNING
9-23. Refer to Chapter 15 for a discussion on running form.
CHANGING DIRECTION
9-24. Soldiers may be required to quickly change direction while maintaining forward movement or to reverse direction. To maintain forward movement, plant on the outside leg with plenty of bend in the hips and knees. The foot should turn slightly inward toward the change of direction. To reverse direction, as in the shuttle run, reduce forward speed and crouch so that the body is directed approximately 90 degrees from the forward direction. At the lowest point of the crouch, body weight should rest primarily on the leg closest to the new direction of travel, shifting momentum in that direction (Figure 9-20).
Figure 9-20. Changing Direction
SECTION IV - SUMMARY
9-25. Posture matters. Soldiers are often judged by their appearance. A balanced, alert posture portrays readiness, while sloppy posture does just the opposite. PRT leaders must understand the fundamental principles of posture and body mechanics. They must demonstrate proper carriage of the body and demand the same from their soldiers, not only during PRT, but also throughout the day. When soldiers live in good postures, the results are better performance, fewer injuries, and a confidence borne of grace, balance and power.
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In the training of anyone, nothing equals the importance of proper posture; it is the very foundation upon which the entire fabric of a successful course in physical training must be founded.
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Chapter 10
Preparation and Recovery Drills

PRT sessions will always include the following elements: Preparation, Activity, and Recovery. Exercises performed during preparation Position soldiers for more intense PRT activities. Preparation will consist of Calisthenic Drill 1 and Guerrilla Drill 1. Recovery Drill A and/or B is (are) performed at the end of every PRT session to gradually and safely bring the body back to its pre-exercise state.
SECTION I PREPARATION
10-1. The purpose of preparation is to prepare the soldier for PRT activities. The objectives of preparation are to: increase body temperature and heart rate increase pliability of joints and muscles increase responsiveness of nerves and muscles 10-2. Since PRT sessions are generally limited to one hour, preparation must be brief , yet thorough.
SECTION II THE PREPARATION DRILL

10-3. The Preparation Drill is preformed at the beginning of every PRT session. The Preparation Drill consists of five repetitions of Calisthenic Drill 1 (performed at a slow cadence with the exception of the High Jumper and Push-up which are performed at a moderate cadence) and one repetition of Guerrilla Drill 1. When conducted to standard, Preparation will last approximately 15 minutes. The Preparation Drill readies soldiers for all PRT activities.
TRAINING AREA
10-4. Any dry, level area of adequate size is satisfactory for conduct of the Preparation Drill.
UNIFORM
10-5. Soldiers should wear BDUs with boots or the PFU. The uniform should be appropriate for the activity that will follow the Preparation Drill. For example, when the activity is Climbing Drill 1 or 2 or Guerrilla Drill 2, BDUs with boots will be worn.
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EQUIPMENT
10-6. Traffic cones may be used to mark the 25-yard distance for Guerrilla Drill 1.
FORMATION
10-7. The extended rectangular formation is prescribed for the conduct of Calisthenic Drill 1. The extended rectangular formation (covered) is prescribed for the conduct of Guerrilla Drill 1.
LEADERSHIP
INSTRUCTION AND EXECUTION 10-8. A PRT leader and assistant instructor (AI) are required to lead the Preparation Drill. The instructor must be familiar with the method of teaching these exercises, commands, formations, and utilization of AI(s) as described in Chapter 6, PRT Execution. Soldiers should memorize the exercises by name and movement. The calisthenic exercises are always given in cadence. Soldiers begin and terminate each calisthenic exercise at the position of attention. The goal is to be able to complete the entire drill with only enough pause between exercises for the instructor to indicate the next one by name. This continuous method of conducting calisthenics intensifies the workload and conserves time. Guerrilla drills are conducted in-line using 25-yard intervals as shown in Chapter 12, Guerrilla Drills. Considerable time and effort must be expended during the early stages to teach precise performance of each exercise. PROGRESSION 10-9. The Preparation Drill is always performed durning preparation in both the toughening and susustaining phases. The Prepartion Drills always consists of five repetitions of calisthenic Drill 1, at a slow cadence (1.5 seconds per count) with the exception of The High Jumper and The Push-up which are performed at a moderate cadence (1 second per count), followed by one repetition of Guerrilla Drill 1. PRECISION 10-10. The Preparation Drill loses much of its value unless performed exactly as prescribed. During preparation, the focus is always on quality of movement, not quantity of repetitions or speed of movement. A calisthenic cadence that is too fast will not allow soldiers to achieve a full range of movement and may not adequately prepare them for the activities that follow. During Guerrilla Drill 1, soldiers attempt to remain aligned with their rank leader (RL). The RL is responsible for setting the appropriate pace. An appropriate pace is a pace that allows all soldiers in the rank to demonstrate proper technique. AIs will help to maintain the ranks at the appropriate pace and offer feedback on form.
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COMMANDS
10-11. The commands used to conduct the Preparation Drill are the same as the commands used to conduct Calisthenic Drill 1 and Guerrilla Drill 1. Refer to Chapter 6, PRT Execution, Chapter 11, Calisthenic Drills, and Chapter 12, Guerrilla Drills.
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INSERT CD 1
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INSERT GD 1
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SECTION III - RECOVERY

10-12. The objectives of Recovery are to: gradually bring body temperature and heart rate to their resting states maintain/improve flexibility and stability restore hydration and energy through proper nutrition
SECTION IV - RECOVERY DRILLS

10-13. The purpose of the Recovery Drills is to develop range of motion and stability to enhance performance, control injuries, and gradually bring the body back to its pre-exercise state. 10-14. Recovery Drill A or B or both are performed at the end of every PRT session. Recovery Drill A focuses on the lower body and is performed in combination with calisthenics, Guerrilla Drill 1, the 300-yard Shuttle Run, running activities, and foot marching. Recovery Drill B focuses on the upper body and is performed in combination with dumbbells, logs, climbing, and Guerrilla Drill 2. Recovery Drill A and B are performed together after the APFT, the obstacle course, water survival training, and the CWST. Refer to Chapter 5, PRT Planning for more information. 10-15. Hold each exercise position for 10 seconds. When conducted to standard Recovery Drill A or B will take approximately five to seven minutes.
TRAINING AREA
10-16. Any dry, level area of adequate size is satisfactory for conduct of Recovery Drills.
UNIFORM
10-17. Soldiers will wear BDUs with boots or the PFU.
EQUIPMENT
10-18. N/A.
FORMATION
10-19. The extended rectangular formation is prescribed.
LEADERSHIP
INSTRUCTION AND EXECUTION 10-20. A PRT leader and assistant instructor (AI) are required to lead Recovery Drills. The instructor must be familiar with the method of
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teaching these exercises, commands, formations, and utilization of AI(s) as described in Chapter 6, PRT Execution. Soldiers should memorize the exercises by name and movement. The recovery drills are conducted in mass but not to cadence. Soldiers move in and out of the starting position and exercise positions on the PRT leaders command as described in Commands. Each exercise position is held for 10 seconds. The seconds are not counted out loud. Soldiers begin and terminate each exercise in the Recovery Drill at the position of attention. The drills are always performed in their entirety at the end of every PRT session. Considerable time and effort must be expended during the early stages to teach precise performance of each exercise. PROGRESSION 10-21. Soldiers always hold each exercise position for 10 seconds. PRECISION 10-22. Recovery Drills lose much of their value unless performed exactly as prescribed. PRT leaders and AIs must provide verbal feedback and make spot corrections to ensure that the soldiers correctly assume the exercise positions.
COMMANDS
10-23. The recovery exercises are not given in cadence. Soldiers move in and out of the starting position and exercise positions on the PRT leaders command. Each exercise position is held for 10 seconds. The seconds are not counted out loud. Recovery Drill A and B consist of five, 2-position exercises. The commands for Exercise 1 of Recovery Drill A are as follows: The PRT leaders states, The Groin Stretch. Soldiers respond, The Groin Stretch. The PRT leader commands, Starting position, MOVE. Soldiers assume the starting position. The PRT leader commands, Position One, MOVE. Soldiers assume exercise position one and hold for 10 seconds. The PRT leader commands, Starting position, MOVE. Soldiers assume starting position. The PRT leader commands, Position MOVE, MOVE. Soldiers assume exercise position three and hold for 10 seconds. The PRT leader commands, Starting position, MOVE. Soldiers assume the starting position. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention. 10-24. The same command sequence is used to conduct all of the other recovery drill exercises.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Recovery Drill A, Exercise 1 The Groin Stretch

Purpose: This exercise develops flexibility of the groin and trunk. Starting Position: Straddle stance, hands on hips. Position 1: On the command, Position One, MOVE, lunge wide to the left (9 oclock position) as the right arm moves overhead to come in line with the right leg and trunk, palm facing inward. Place the left forearm on the left thigh (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Position 2: On the command, Position Two, MOVE, perform the movements of position 1 to the right (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position.
Position 1
Starting Position
Position 2
Starting Position
Check Points: In position 1, the trunk and head remains directed forward while the bent left leg is directed to the side. The right foot is flat on the ground and directed at 12 oclock. The left foot is flat on the ground and directed at 9 oclock. In position 2, the trunk and head remains directed forward while the bent right leg is directed to the side. The left foot is flat on the ground and directed at 12 oclock. The right foot is flat on the ground and directed at 3 oclock. In positions 1 and 2, keep the wrist and the elbow of the reaching arm straight to maintain a straight line from fingertip to heels. The fingers and thumbs of the hand of the reaching arm are extended and joined.
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________________________________________________________________________________Chapter 10
Recovery Drill A, Exercise 2 The Hamstring Stretch

Purpose: This exercise develops flexibility of the hamstrings. Starting Position: Straddle stance, hands on hips. Position 1: On the command, Position One, MOVE, stretch the hamstring by taking an exaggerated step forward with the left leg and reach toward the ground by bending at the waist. (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Position 2: On the command, Position Two, MOVE, perform the movements of position 1 to the right (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position.
Position 1
Starting Position
Position 2
Starting Position
Check Points: In positions 1 and 2, both knees are slightly bent. In positions 1 and 2, the arms are straight with fingers and thumb extended and joined, palms facing one another and directed to the ground on either side of the forward leg. In positions 1 and 2, the back is straight with the head up and eyes directed forward.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Recovery Drill A, Exercise 3 The Calf Stretch

Purpose: This exercise develops flexibility of the calves. Starting Position: Straddle stance. Position 1: On the command, Position One, MOVE, step forward 8-10 inches with the left foot and place the heel on the ground with the toes up. Bend forward and grasp the toes of the left foot with both hands. Straighten the knee of the left foot and pull the toes back toward the shin (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Position 2: On the command, Position Two, MOVE, step forward 8-10 inches with the right foot and place the heel on the ground with the toes up. Bend forward and grasp the toes of the right foot with both hands. Straighten the knee of the right foot straight and pull the toes back toward the shin (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position.
Position 1 Check Points:
Starting Position
Position 2
Starting Position
In positions 1 and 2, keep the head up and eyes looking forward of the left/right toe. In position 1, keep the left knee straight and bend the right knee to lower the hips. In position 2, keep the right knee straight and bend the left knee to lower the hips.
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Recovery Drill A, Exercise 4 The Thigh Stretch

Purpose: This exercise develops flexibility of the front of the thigh and the hip flexor muscles. Starting Position: On the command, Starting Position, MOVE, assume a seated position with legs straight and to the front, feet together. Position 1: On the command, Position One, MOVE, lay on the right side and place the right forearm on the ground, perpendicular to the chest. The right hand makes a fist on the ground with the thumb up. Grasp the left ankle with the left hand and pull the left heel toward the buttocks and pull the entire leg rearward. Push the left thigh further to the rear with the bottom of the right foot (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Position 2: On the command, Position Two, MOVE, roll onto the left side and place the left forearm on the ground, perpendicular to the chest. The left hand makes a fist on the ground with the thumb up. Grasp the right ankle with the right hand and pull the right heel toward the buttocks and pull the entire leg rearward. Push the right thigh further to the rear with the bottom of the left foot (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position.
Position 1
Starting Position
Position 2
Starting Position
Check Points: Keep the abdominal muscles tight throughout this stretch in order to keep the trunk straight. Do not pull the heel forcefully to the buttock if there is discomfort in the knee joint. In this case, achieve a beneficial stretch by allowing the knee to straighten slightly and just pull the thigh further to the rear.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Recovery Drill A, Exercise 5 The Hip Stretch

Purpose: This exercise develops flexibility of the back of the hip. Starting Position: On the command, Starting Position, MOVE, assume the supine position on the ground. Position 1: On the command, Position One, MOVE, raise both feet off the ground and cross the left ankle over the right thigh. Grasp the left knee with both hands and pull it towards the right shoulder while raising the right thigh toward the chest (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Position 2: On the command, Position Two, MOVE, perform the same movements of Exercise Position 1, but crossing the right ankle over the left thigh. Grasp the right knee with both hands and pull it towards the left shoulder while raising the left knee toward the chest (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position.
Position 1
Starting Position
Starting Position
Keep the back flat on the ground. In positions 1 and 2, raise the head 1-2 inches from the ground with the chin tucked.
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Recovery Drill B, Exercise 1 The Overhead Arm-pull

Purpose: This exercise develops flexibility of the arms, shoulders, and trunk. Starting Position: Straddle Stance. Position 1: On the command, Position One, MOVE, raise the right arm overhead and place the right hand behind the head. Grasp below the right elbow with the left hand and pull to the left, leaning the body to the left (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Position 2: On the command, Position Two, MOVE, raise the left arm overhead and place the left hand behind the head. Grasp below the left elbow with the right hand and pull to the right, leaning the body to the right (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position.
Starting Position
Position 2
Starting Position
Throughout the exercise, keep the hips set and the abdominals tight. In positions 1 and 2, lean the body straight to the side, not to the front or back.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Recovery Drill B, Exercise 2 The Turn and Reach

Purpose: This exercise develops the ability to control trunk rotation while increasing chest, shoulder, and trunk range of motion. Starting Position: On the command, Starting Position, MOVE, assume the Straddle Stance with arms sideward, palms up. Position 1: On the command, Position One, MOVE, rotate the trunk to the left while keeping the hips directed forward to bring the arms in line from front to rear. The head and eyes remain directed forward. Continue to pull the arms toward the front and rear (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Position 2: On the command, Position Two, MOVE, rotate the trunk to the right while keeping the hips directed forward to bring the arms in line from front to rear. The head and eyes remain directed forward. Continue to pull the arms toward the front and rear (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position.
Starting Position
Position 2
Starting Position
Keep the hips set and abdominal muscles tight throughout to prevent excessive rotation. Keep the feet directed forward, do not allow the hips to rotate with the trunk. Maintain straightness of the trunk throughout the exercise. Do not lean forward or back. Throughout the exercise, the arms are parallel to the ground at shoulder height. Rotate the arms to the rear so that the palms are facing up and the shoulders and chest are opened. In position 1, reach forward with the right arm and to the rear with the left arm. In position 3, reach forward with the left arm and to the rear with the right arm. Precautions: If soldiers cannot reach the standard of positions 1 and 2, they should rotate their trunk to their individual limitations while keeping the hips, head, and eyes directed forward.
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Recovery Drill B, Exercise 3 The Rear Lunge and Reach

Purpose: This exercise develops flexibility of the hip flexors and trunk muscles. Starting Position: Straddle stance, hands on hips. Position 1: On the command, Position One, MOVE, step rearward with the left foot and reach overhead with both arms. This is the same position as count 1 of the Rear Lunge and Reach in Calisthenic Drill 1 (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Position 2: On the command, Position Two, MOVE, perform the movements of Exercise Position 1 with the right leg and arms (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position.
Exercise Position 1 Check Points:
Starting Position
Exercise Position 2
Starting Position
Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion. Reach fully overhead with both arms. Arms should be shoulder width apart with palms facing one another with the fingers and thumb extended and joined. After the foot touches down on counts one and three, allow the body to continue to lower. This promotes a better opening of the hip and trunk. Lunge and step in a straight line, keeping the feet directed forward. Viewed from the front, the feet are shoulder width apart, both at the starting position, and at the end of counts one and three. Keep the forward knee over the ball of the foot on counts one and three.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Recovery Drill B , Exercise 4 The Extend and Flex

Purpose: This exercise develops flexibility of the low back, hip, hip flexor, and abdominal muscles. Starting Position: The Front Leaning Rest Position. Exercise Position 1: On the command, Position One, MOVE, lower the body, sagging in the middle, keeping the arms straight and look upward (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Exercise Position 2: On the command, Position Two, MOVE, drop to the knees and sit back onto the legs by moving the buttocks toward the heels. (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position.
Position 1
Starting Position
Starting Position
In position 1, the thighs and pelvis may rest on the ground. Relax the back muscles while bearing the bodyweight through the straight arms. Toes may point to the rear. In position 2, the toes are pointed to the rear and the arms are shoulder width apart, palms down on the ground. In position 2, slide the hands to the rear to allow the buttocks to move toward the heels. Feet are together throughout the exercise.
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Recovery Drill B, Exercise 5 The Single-leg Over

Purpose: This exercise develops flexibility of the hips and lower back. Starting Position: Supine position with arms sideward, palms down. Exercise Position 1: On the command, Position One, MOVE, turn the body to the left, bend the right knee to 90-degrees over the left leg, and grasp the outside of the right knee with the left hand and pull toward the left (hold for 10 seconds). On the command, Starting Position, MOVE, assume the starting position. Exercise Position 2: On the command, Position Two, MOVE, (hold for 10 seconds). On the command, Starting Position, MOVE, assume the startingposition.
Position 1
Starting Position
Starting Position
At the starting position, the arms are directed to the sides at 90-degrees to the trunk, the fingers and thumbs are extended and joined. In position 1, keep the right shoulder, arm, and hand on the ground. In position 2, keep the left shoulder, arm, and hand on the ground.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
SECTION V SUMMARY
10-25. Preparation and Recovery are essential elements of every PRT session. Conducting PRT activities without preparation may adversely effect performance and increase the risk of injury. The Recovery Drills enhance flexibility and gradually bring the body back to its pre-exercise state. Recovery should also carry over until the next PRT session is performed. Restoring adequate hydration and energy through proper nutrition and adequate sleep allows the body to refuel and rest.
10-18
Chapter 11
Calisthenic Drills
The term calisthenics originates from the Greek kalos sthenos, meaning beautiful strength. Calisthenics are precise exercise movements and postures that provide the foundation for developing the body to its fullest performance potential. Calisthenics have a long history of service to the Army. LTC Herman J. Koehler, Master of the Sword at the U.S. Military Academy from 1885-1923, was the first to systematically apply calisthenics to soldier training. Deriving much of his program from European models of physical culture, where strong, graceful movement was a valued end state, as well as a means to martial readiness, Koehler laid the basis for all military calisthenics to follow.
SECTION I - CALISTHENIC DRILLS

11-1. The purpose of calisthenics is to develop the body management needed for the performance of soldier skills. Calisthenic drills are sets of exercises organized and numbered in a specific pattern. They require no equipment and are readily adaptable to large groups. Calisthenics are the centerpiece of the physical readiness training (PRT) system because they offer the following benefits: Utility: Calisthenics allow the PRT leader and assistant instructors to train a large number of soldiers in a time-efficient manner. In addition, no other PRT activity develops all three components of readiness to such an equal degree. Calisthenics build strength by challenging control of body weight. They promote endurance without the repetitive motions that often lead to overuse injuries. They improve mobility by progressively moving the major joints through a full, controlled range of motion. Versatility: The calisthenic drills serve not only as preparation for all PRT activities, but also as a primary PRT activity. Calisthenic Drill 1, combined with Guerrilla Drill 1, prepares the body for any challenge to follow. Performing multiple sets of Calisthenic Drill 1, or combining it with other PRT activities, creates a training effect that promotes strength, endurance, and mobility. Performance Oriented Training: Soldiers must be proficient in the basic skills required to perform their duties. Calisthenics incorporate functional movements that prepare soldiers to accomplish physically challenging tasks. The calisthenic drills develop the ability to squat, reach, twist, lunge, jump, land, push, and get up and down. These are the type of movements demanded
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
of soldiers negotiating obstacles, uploading for deployment, and getting in and out of vehicles, etc. Discipline: As with all PRT drills performed to cadence, calisthenics demand attention to detail. Placing soldiers in formation and performing the exercises to a specific cadence allows PRT leader to observe all soldiers. PRT leaders are trained in the basic body mechanics of each exercise and can quickly look down a rank of soldiers and correct deficiencies. Body Management: This benefit of calisthenics is closely tied to disciplined execution. When soldiers are held accountable for the execution of each exercise, they gradually become aware of the component actions that must blend smoothly into a complex act such as a lunge and reach. By watching the skillful execution of the PRT leader and hearing the rhythm of the cadence, they gradually develop a sense of timing and grace. Effect of the Mass: A formation of soldiers bellowing the number of repetitions, with their movements and voices in unison, is an impressive display when viewed both within and outside the formation. It conveys physical readiness, discipline, and spirit essential attributes of the warrior.
TRAINING AREA
11-2. Any level area of adequate size is satisfactory for conduct of calisthenic drills.
UNIFORM
11-3. Soldiers will wear BDUs and boots or the PFU. BDUs and boots will be worn when performing the calisthenic drills in combination with Guerrilla Drill 2.
EQUIPMENT
11-4. N/A.
FORMATION
11-5. For the most efficient instruction, the unit size should be limited to one platoon. Larger units up to a battalion can successfully perform these drills if properly taught and mastered at the small unit level. The extended rectangular formation is prescribed.
LEADERSHIP
INSTRUCTION AND EXECUTION 11-6. A PRT leader and assistant instructor (AI) are required to instruct and lead the calisthenic drills. The instructor must be familiar with the method of teaching these exercises, commands, counting cadence, cumulative count, formations, starting positions, and utilization of AI(s) as described in Chapter 6. Soldiers should memorize the exercises by
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name and movement. The exercises are always given in cadence. Soldiers begin and terminate each exercise at the position of attention. The goal is to be able to complete the entire drill with only enough pause between exercises for the instructor to indicate the next one by name. This continuous method of conducting calisthenics intensifies the workload and conserves time. Considerable time and effort must be expended during the early stages to teach exercises properly to all soldiers. Teach and practice exercises using a slow cadence (1.5 seconds per count) until correct form in executing each exercise is achieved. Calisthenic Drill 1 is always a part of Preparation and is also used as a PRT activity. During Preparation, Calisthenic Drill 1 is performed at a slow cadence (1 count per 1.5 seconds) with the exception of the High Jumper and Push-up which are performed at a moderate cadence (1 count per second). PROGRESSION 11-7. Soldiers perform no more than five repetitions of each exercise while learning and practicing calisthenic drills. During Preparation, soldiers always perform five repetitions of Calisthenic Drill 1. 11-8. In the toughening phase, Calisthenic Drill 1 is also performed during the activity part of the PRT session. Soldiers will perform 10 repetitions of each exercise in the drill. Calisthenic Drill 1 can be performed at the faster cadence listed for each exercises (moderate is 1 count per second, fast is 1 cound per second). However, The Bend and Reach, The Rear Lunge and Reach, and the Bent-leg Body Twist will always be performed at a slow cadence (1 count per 1.5 seconds). 11-9. In the sustaining phase, Calisthenic Drill 1 and/or 2 are performed during the activity part of the PRT session. Soldiers will perform 10 repetitions of each exercise. When performing Calisthenic Drill 2, the ten repetitions are divided between two sets (Soldiers perform 5 repetitions of each exercise in the drill and repeat for a second set). Calisthenic Drill 2 is performed only in the sustaining phase. Do not exceed 10 repetitions of each exercise when conducting Calisthenic Drill 1 or five repetitions when performing Calisthenic Drill 2, instead perform additional sets of the entire drill. PRECISION 11-10. Calisthenics lose much of their value unless performed exactly as prescribed. Precision should never be compromised for quantity of repetitions or speed of movement. A cadence that is too fast will not allow soldiers to achieve a full range of movement.
COMMANDS
11-11. Calisthenic Drill 1 consists of ten, 4-count exercises. Calisthenic Drill 2 consists of nine, 4-count exercises and one 8-count exercise.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
BEGINNING CALISTHENIC EXERCISES TO CADENCE 11-12. Once soldiers have learned the exercises by the numbers, the PRT leader merely needs to indicate the name of the exercise, command the soldiers to assume the starting position, and start them exercising to cadence. This is how the PRT leader begins Exercise 1 of Calisthenic Drill 1, The Bend and Reach to cadence: The PRT leaders states, The Bend and Reach. The Soldiers respond, The Bend and Reach. The PRT leader commands, Starting Position, MOVE. The soldiers assume the starting position. The PRT leader commands, In Cadence, (soldiers respond, In Cadence), EXERCISE, ONE, TWO, THREE. The Soldiers state, ONE. COUNTING CADENCE 11-13. Counting cadence ensures that exercises are performed at the appropriate speed. The cumulative count is a method of indicating the number of repetitions of an exercise on the fourth number of a 4-count exercise. The use of the cumulative count is required for the following reasons: It provides the PRT leader with an excellent method of counting the number of repetitions performed. It serves as motiviation. Soldiers like to know the number of repetitions they are expected to perform. It prescribes an exact amount of exercise for any group. 11-14. The PRT leader counts out the movements of each exercise and the soldiers state the number of repetitions performed on count four. A 4-count exercise is counted as follows: The PRT leader counts, ONE, TWO, THREE. The soldiers respond, ONE. The PRT leader counts, ONE, TWO, THREE. The soldiers respond, TWO. The PRT leader counts, ONE, TWO, THREE. The soldiers respond, THREE, etc. 11-15. An 8-count exercise is counted as follows: The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, ONE. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, TWO. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN.
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The soldiers respond, THREE, etc. TERMINATING CALISTHENIC EXERCISES TO CADENCE 11-16. To terminate an exercise, the PRT leader will raise the inflection of his voice while counting out the cadence of the last repetition. The soldiers and PRT leader respond with HALT upon returning to the starting position. A 4-count exercise is terminated as follows: The PRT leader counts, ONE, TWO, THREE. The soldiers respond, NINE. The PRT leader counts, ONE, TWO, THREE. (with voice inflection). The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention. 11-17. An 8-count exercise is terminated as follows: The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, NINE. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. (with voice inflection on counts five, six, and seven). The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention.
SECTION II - CALISTHENICS FOR PREPARATION AND CONDITIONING

11-18. Calisthenic Drill 1 is an organized sequence of exercises that prepare and condition the body for successful performance of soldier skills. This drill should be performed at the beginning of each PRT session (five repetitions of each exercise, using the slower cadences listed) as preparation for other PRT activities. When performed continuously without rest in between exercises, in multiple sets, and/or using the faster cadence listed for each exercise, Calisthenic Drills 1 and 2 are excellent conditioning activities for developing strength, endurance, and mobility. Never sacrifice precision of movement for increased numbers of repetitions or cadence speed.
SECTION III - CALISTHENIC DRILL 1

11-19. Calisthenic Drill 1 provides the foundation for improved body management. The exercises require movement in and out of a variety of positions while maintaining balance and stability with some body parts and demanding strength, endurance, and mobility from others. Calisthenic Drill 1 is always performed in its entirety. The entire
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
drill is repeated if more repetitions are desired. As mentioned previously, start by using the slower cadence recommended for each exercise. Soldiers perform no more than five repetitions of each exercise while learning and practicing the drill. During Preparation, soldiers always perform five repetitions of Calisthenic Drill 1. In the toughening phase, Calisthenic Drill 1 is also performed during the activity part of the PRT session. Soldiers will perform 10 repetitions of each exercise in the drill.
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Calisthenic Drill 1; Exercise 1 The Bend and Reach

Purpose: This exercise develops the ability to squat and reach through the legs. It is a leadup exercise for the shoulder roll. It also serves to prepare the back and extremities for more vigorous movements. From a flexibility perspective, it takes the hips and back through full flexion. Starting Position: Straddle Stance with arms overhead. Cadence: Slow. Count: 1. Squat with the heels flat as the back rounds forward to allow the straight arms to reach as far as possible between the legs. 2. Return to the starting position. 3. Repeat count one. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: From the starting position, ensure that soldiers have their hips set, their abdominals tight, and their arms extended fully overhead, shoulder width apart with palms facing one another, fingers and thumbs extended and joined. On counts one and three, the neck flexes to allow the soldier to look to the rear. This brings the head in line with the bend of the trunk. The heels remain flat throughout the exercise. On counts two and four, do not allow the trunk to bend backward past the starting position. Precautions: To protect the back, this exercise will always be performed at a slow cadence. Move into the count one position in a slow, controlled manner. Do not bounce into or out of this position in a ballistic manner, as this may place an excessive load on the back. Performing this exercise immediately after an intense activity can cause light-headedness.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 1; Exercise 2 The Rear Lunge and Reach

Purpose: This exercise develops balance, opens up the hip and trunk on the side of the lunge and develops leg strength. Starting Position: Straddle Stance with hands on hips. Cadence: Slow. Count: 1. Take an exaggerated step backward with the left leg, touching down with the ball of the foot while raising both arms fully overhead. 2. Return to the starting position. 3. Repeat count one with the right leg. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion. Reach fully overhead with both arms. Arms should be shoulder width apart with palms facing one another with the fingers and thumb extended and joined. After the foot touches down on counts one and three, allow the body to continue to lower. This promotes a better opening of the hip and trunk. The rear leg is straight, not locked. Lunge and step in a straight line, keeping the feet directed forward. Viewed from the front, the feet are shoulder width apart, both at the starting position, and at the end of counts one and three. Keep the forward knee over the ball of the foot on counts one and three. Precautions: This exercise will always be performed at a slow cadence. On counts one and three, move into position in a slow, controlled manner. If the cadence is too fast, it will be difficult to go through a full range of motion.
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Calisthenic Drill 1; Exercise 3 The High Jumper

Purpose: This exercise reinforces correct jumping and landing form, develops balance and coordination, and explosive strength. Starting Position: Forward Leaning Stance. Cadence: Moderate/Fast. Count: 1. Jump a few inches and simultaneously swing the arms forward to parallel with the ground. 2. Swing the arms backward and jump a few inches. 3. Swing arms forward and vigorously overhead while jumping forcefully upward. 4. Repeat count two. On the last repetition, return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, the shoulders, the knees, and the balls of the feet should form a straight vertical line. On count one, the arms are shoulder width apart, palms facing one another, fingers and thumbs extended and joined. On count three, the arms should be extended fully overhead, shoulder width apart with palms facing one another, fingers and thumbs extended and joined. On each landing, the feet should be directed forward and no more than shoulder distance apart. The landing should be soft and proceed from the balls of the feet to the heels. The vertical line from the shoulders through the knees to the balls of the feet should be achieved on each landing. Precautions: Dont exaggerate count three on the first few repetitions; gradually progress to higher jumps.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 1; Exercise 4 The Rower

Purpose: This exercise improves the ability to move in and out of the supine position to a seated posture. It coordinates the action of the trunk and extremities while offering a strong challenge to the abdominal muscles. Starting Position: Supine Position, arms overhead, feet together and pointing upward. The chin is tucked and the head is 1-2 inches above the ground. Cadence: Slow/Moderate. Count: 1. Sit up while swinging arms forward and bending at the hip and knees. At the end of the motion, arms will be parallel to ground, palms facing inward. 2. Return to the starting position. 3. Repeat count one. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, the low back must not be arched excessively off the ground. To prevent this, tighten the abdominal muscles to tilt the pelvis and low back toward the ground. At the end of count one, the feet are flat and pulled near the buttocks. The legs stay together throughout the exercise. Precautions: Soldiers that arch their back during this exercise risk trunk injury. If this exercise is performed too fast, it will be difficult to achieve full range of motion.
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Calisthenic Drill 1; Exercise 5 The Power Squat

Purpose: This exercise reinforces proper lifting form while developing strength of the back and lower extremities. Starting Position: Straddle Stance with hands on hips. Cadence: Slow/Moderate. Count: 1. Squat while raising the arms to parallel with the ground, palms facing inward. 2. Return to the starting position. 3. Repeat count one. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the end of counts one and three, the thighs should be aligned parallel to the ground and the back is straight The heels remain on the ground throughout the exercise. On counts one and three, arms are parallel to the ground, shoulder width apart with palms facing one another, fingers and thumbs extended and joined. Precautions: Allowing the knees to go in front of the toes on counts one and three will increase stress to the knees.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 1; Exercise 6 The Windmill

Purpose: This exercise develops the ability to safely bend and rotate the trunk. It challenges the muscles of the trunk, legs, and shoulders. Starting Position: Straddle Stance with arms sideward, palms down. Cadence: Slow/Moderate. Count: 1. Bend the hips and knees while rotating to the left. Reach toward the outside of the left foot with the right hand. The left arm is pulled rearward to maintain a straight line with the right arm. 2. Return to the starting position. 3. Repeat count one to the right. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: From the starting position, feet are straight ahead, arms parallel to the ground, hips set, and abdominals tight. On counts one and three, ensure that the knees bend during the rotation. This will prevent the trunk from bearing all the stress of the exercise. Head and eyes are directed to the left foot on count one and to the right foot on count three. Maintain equal weight over both feet throughout the exercise. Precautions: Range of motion on counts one and three is determined by the soldiers limitations.
11-12
________________________________________________________________________________Chapter 11
Calisthenic Drill 1; Exercise 7 The Forward Lunge and Reach

Purpose: This exercise develops balance and leg strength. Starting Position: Straddle Stance with hands on hips. Cadence: Slow/Moderate. Count: 1. Take an exaggerated step forward with the left leg while raising both arms fully overhead. Allow the left knee to bend until the thigh is parallel to the ground. 2. Return to the starting position. 3. Repeat count one with the right leg. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: Maintain straightness of the back by keeping the abdominal muscles tight throughout the motion. Reach fully overhead with both arms shoulder width apart, palms facing one another, fingers and thumbs extended and joined. Step and lunge in a straight line, keeping the feet directed forward. Viewed from the front, the feet are shoulder width apart, both at the starting position, and at the end of counts one and three. The rear knee bends but does not touch the ground. The heel of the rear foot should be raised off of the ground. On counts one and three, the forward knee should not go beyond the toes. Precautions: On counts one and three, move into position in a controlled manner. Spring off of the forward leg to return to the starting position. This avoids jerking the trunk to create momentum.
11-13
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 1; Exercise 8 The Prone Row

Purpose: This exercise develops strength of the back and shoulders. Starting Position: Prone position with the arms overhead, palms down, 1-2 inches off the ground. Cadence: Slow/Moderate. Count: 1. Raise the head and chest slightly while lifting the arms and pulling them rearward. Hands make fists as they move toward shoulders. 2. Return to the starting position. 3. Repeat count one. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, the hips are set and the abdominal muscles are tight. On counts one and three, the forearms are parallel to the ground and slightly higher than the trunk. On counts one and three, the head is raised to look forward but not skyward. Throughout the exercise, the legs and toes remain in contact with the ground. Precautions: Prevent overarching of the back by maintaining contractions of the abdominal and buttocks muscles throughout the exercise.
11-14
________________________________________________________________________________Chapter 11
Calisthenic Drill 1; Exercise 9 The Bent-leg Body Twist

Purpose: This exercise strengthens trunk muscles and promotes control of trunk rotation. Starting Position: Supine Position with the hips and knees bent to 90-degrees, arms sideward, palms down with fingers spread. Legs and feet are together. Cadence: Slow. Count: 1. Rotate the legs to the left while keeping the upper back and arms in place. 2. Return to the starting position. 3. Repeat count one to the right. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: Tighten abdominal muscles in the starting position. Maintain this contraction throughout the exercise. The head should be 1-2 inches off the ground with the chin slightly tucked. Ensure that the hips and knees maintain 90-degree angles. Keep the feet and knees together throughout the exercise. Attempt to rotate the legs to about 8-10 inches off the ground. The opposite shoulder must not rise off the ground. Precautions: This exercise is always performed at a slow cadence. Soldiers should not rotate the legs to a point beyond which they can no longer maintain contact with the ground with the opposite arm and shoulder.
11-15
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 1; Exercise 10 The Push-up

Purpose: This exercise strengthens the muscles of the chest, shoulders, arms, and trunk. Starting Position: Front Leaning Rest Position. Cadence: Moderate/Fast. 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.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: The hands are in line with 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 must not sag. To prevent this, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise. Precautions: Soldiers should go to their knees when the trunk begins to sag or when counts two and four involve jerking movements. Variations: Soldiers may perform this exercise from their fists if wrist discomfort is an issue. When no longer able to execute the exercise with proper form, soldiers may drop to their knees on the second and fourth counts. They must still maintain a straight line from head to knees.
11-16
________________________________________________________________________________Chapter 11
SECTION IV - CALISTHENIC DRILL 2

11-20. Calisthenic Drill 2 is a sequence of ten more advanced exercises. The purpose of Calisthenic Drill 2 is to further challenge the soldier by incorporating complex movements. Calisthenic Drill 2 is performed only in the sustaining phase. Soldiers will perform 5 repetitions of each exercise in the drill and then repeat for a second set of the drill. This drill may be performed in combination with Calisthenic Drill 1. Calisthenic Drill 2 is always performed in its entirety. The entire drill is repeated if more repetitions are desired.
11-17
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 2; Exercise 1 The Woodchopper

Purpose: This exercise coordinates the extremities and trunk in a dynamic movement. It reinforces proper trunk position while reaching overhead and to the ground. Starting Position: Straddle stance, arms overhead, hands joined, fingers interlaced. Cadence: Moderate. Count: 1. Squat with the heels flat while lowering the arms between the knees. 2. Move through the starting position and rise onto the balls of the feet. 3. Repeat count one. 4. Move through the starting position to rise onto the balls of the feet. On the last repetition, halt at the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: From the starting position, ensure that soldiers have their hips set, their abdominals tight, and their arms as fully overhead as possible. On counts one and three, the shoulders, knees, and balls of the feet should be aligned. On counts one and three, the trunk remains straight though leaning forward. On counts one and three, the heels remain on the ground. On counts two and four, do not allow the trunk to bend backward past the starting position. Precautions: Do not allow the back to round on counts one and three, as this may excessively load the spine when executing at a moderate cadence.
11-18
________________________________________________________________________________Chapter 11
Calisthenic Drill 2; Exercise 2 The Mountain Climber

Purpose: This exercise develops stability of the trunk and shoulders. It coordinates upper body stability with lower body mobility. It also develops efficient movement to and from the ground when one leg is restricted. Starting Position: Assume the front leaning rest position. Bring the left foot forward, moving the left knee toward the chest. Cadence: Moderate. Count: 1. Spring the lower extremities off the ground and bring the right Starting Position foot forward and simultaneously thrust the left foot rearward. 2. Return to the starting position. 3. Spring the lower extremities off the ground and bring the left foot forward and simultaneously thrust the right foot rearward. 4. Return to the starting position.
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, the hands are directly below the shoulders with fingers spread and the middle finger directed straight forward. At the starting position and throughout the exercise, the knees remain between the arms. Throughout the exercise, the legs move straight forward and back, not at angles. Throughout the exercise, remain on the balls of the feet. Throughout the exercise, the back remains straight, the abdominals tight, and the trunk and hips remain stationary as legs change positions. Precautions: Soldiers with knee limitations should bear more of their body weight through the arms. At the starting position and throughout the exercise, foot placement is determined by individual capabilities. Avoid excessive springing upward with each count.
11-19
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 2; Exercise 3
The Squat Jumper

Purpose: This exercise stimulates balance and develops explosive strength of the legs. Starting Position: Staggered crouch with the left leg back, hands on top of head. Cadence: Moderate/Fast. Count: 1. Jump and switch legs in mid-air to land with the right leg back. 2. Jump and switch legs in mid-air to return to the starting position. 3. Repeat count one. 4. Repeat count two.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position and on each landing, the forward thigh is parallel to the ground, the heel is down, and the knee is aligned vertically with the ball of the foot. At the starting position and on each landing, the feet are oriented to the front. At the starting position and on each landing, the trunk is straight but tilted slightly forward. On each landing, the balls of the feet touch first. The heel of the forward foot touches down after the ball of the foot. The heel of the rearward foot does not touch down. Precautions: Do not allow the knee of the forward leg to pass beyond the toes. Do not jerk the trunk to return to gain height for the jump.
11-20
________________________________________________________________________________Chapter 11
Calisthenic Drill 2; Exercise 4 The V-up

Purpose: This exercise develops the abdominal and hip flexor muscles while developing balance. Starting Position: Supine Position, arms on ground 45degrees to the side, palms down with fingers spread. The chin is tucked and the head is 1-2 off the ground. Cadence: Moderate. Count: 1. Raise straight legs and trunk to form a V-position, using the arms as needed. 2. Return to the starting position. 3. Repeat count one. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, tighten the abdominal muscles to tilt the pelvis and the lower back toward the ground. On counts one and three, the knees and trunk are straight with the head in line with the trunk. Feet and knees are together throughout the exercise. Precautions: To protect the back, do not jerk the legs and trunk to rise to the V-position.
11-21
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 2, Exercise 5 The Power Jump

Purpose: This exercise develops explosive strength and reinforces correct jumping and landing form. Starting Position: Straddle Stance, arms overhead. Cadence: Moderate/Fast. Count: 1. Squat and bend forward and touch the ground with arms extended and palms inward. 2. Jump and extend arms overhead, then land in the starting position. 3. Repeat count one. 4. Without jumping, return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: From the starting position, ensure that soldiers have their hips set, their abdominals tight, and their arms as fully overhead as possible. On counts one and three, keep the back straight with head up and eyes forward. On counts two and four, the arms should be extended fully overhead, shoulder width apart with palms facing one another, fingers and thumbs extended and joined. On the landing, the feet should be directed forward and no more than shoulder distance apart. The landing should be soft and proceed from the balls of the feet to the heels. A vertical line from the shoulders through the knees to the balls of the feet should be achieved on each landing. Precautions: Dont exaggerate count two on the first few repetitions; gradually progress to higher jumps.
11-22
________________________________________________________________________________Chapter 11
Calisthenic Drill 2; Exercise 6 The One-leg Push-up

Purpose: This exercise strengthens muscles of the chest, shoulders, arms, and trunk. Raising one leg while maintaining proper trunk position makes this an excellent trunk stabilizing exercise. Starting Position: Front Leaning Rest Position. Cadence: Moderate/Fast. Count: 1. Bend the elbows, lowering the body until the upper arms are parallel with the ground while raising the left leg until 8-10 Starting Position inches off the ground. 2. Return to the starting position. 3. Repeat count one, bringing the right leg to 8-10 inches off the ground. 4. Return to the starting position.
Count 1
Count 2
Count 3
Count 4
Check Points: Perform a squat thrust to move into the front leaning rest, maintaining the body straight from head to heels. Body weight is supported on the hands and balls of the feet. The fingers should be extended and spread so that the middle fingers point straight ahead and are directly in line with the shoulders. On counts one and three, the upper arms stay close to the trunk. On counts two and four, the elbows straighten but do not lock. On counts one and three, the raised leg is straight and aligned with the trunk with the toe pointed to the rear. The trunk must not sag. To prevent this, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise. Precautions: Do not jerk the leg to be raised past straight alignment with the trunk, as this may place undue stress on the back. Variation: Soldiers may perform this exercise on their fists if wrist discomfort is an issue.
11-23
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 2; Exercise 7 The Diagonal Lunge and Bend

Purpose: This exercise develops balance, flexibility, and leg strength. The diagonal direction of the lunge promotes better control of lateral movements. Starting Position: Straddle stance, arms overhead. Cadence: Moderate. Count: 1. Lunge at a 45-degree angle to the left as the trunk bends forward and the arms are lowered to the outsides of the left lower leg. 2. Return to the starting position. 3. Repeat count one to the right. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: On counts one and three, the left/right foot is pointed directly forward (12 oclock). On counts one and three, the trunk remains straight though bent forward from the hips. On counts one and three, the left/right knee should be vertically aligned with the foot. On counts one and three, the arms remain straight, shoulder width apart, palms facing one another with fingers and thumbs extended and joined. On counts two and four, return to the starting position by vigorously pushing off with the left/right leg, not by jerking the trunk. Precautions: Do not allow the knee of the lunging leg to pass beyond the toes. Do not jerk the trunk to return to the starting position.
11-24
________________________________________________________________________________Chapter 11
Calisthenic Drill 2; Exercise 8 The Body Arch

Purpose: This exercise develops strength and mobility of the back and shoulders. Starting Position: Prone Position with arms overhead, palms down on the ground. Cadence: Moderate. Count: 1. Raise the arms, head, and chest 4-6 inches off the ground. 2. Return to the starting position. 3. Repeat count one. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, the hips are set and the abdominals are tight. Throughout the exercise, keep the feet together and in contact with the ground. Throughout the exercise, keep the arms and legs straight but not locked. Precautions: Jerking the trunk on counts one and three may cause stress to the lower back.
11-25
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Calisthenic Drill 2; Exercise 9 The Leg Tuck and Twist

Purpose: This exercise develops trunk strength and mobility while maintaining balance. Starting Position: Seated with trunk straight but leaning backward 45-degrees, arms straight, and hands on ground 45-degrees to the rear, palms down with fingers spread. Legs are straight, extended to the front and 8-10 inches off the ground. Cadence: Moderate. Count: 1. Raise legs and draw the knees toward the left shoulder. 2. Return to the starting position. 3. Repeat count one to the right side. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, tighten the abdominals to stabilize the trunk. On all counts, the legs and knees stay together. On counts one and three, the head and trunk remain still as the legs move. On counts one and three, the legs are tucked (bent) and aligned diagonal to the trunk. Precautions: To protect the back on counts one and three, do not jerk the legs and trunk to achieve counts one and three.
11-26
________________________________________________________________________________Chapter 11
Calisthenic Drill 2; Exercise 10 The 8-Count Push-Up

Purpose: This exercise combines the functional movements of the squat thrust and push-up to develop total body strength, endurance, and mobility. Starting Position: Attention. Cadence: Moderate. Count: 1. Assume the squat position. 2. Thrust the legs backward to the front leaning rest position. 3. Bend the elbows, lowering the body until the upper arms are parallel with the ground. 4. Return to the front leaning rest position. 5. Repeat count three. 6. Repeat count four. Starting Position 7. Return to the squat position. 8. Return to the starting position.
Count 1
Count 2
Count 3
Count 4
Count 5
Count 6
Count 7
Count 8
Check Points: On counts one through seven, the hands are directly below the shoulders with fingers spread and the middle finger directed straight forward. On counts one and seven, the heels are together and raised. On counts four and six, the elbows straighten but do not lock. The trunk must not sag. To prevent this, tighten the abdominal muscles while in the starting position and maintain this contraction throughout the exercise. Precautions: Allowing the trunk to sag, especially on count two, may place excessive strain on the back. Avoid this by maintaining a strong abdominal contraction throughout the exercise.
11-27
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
11-21. Performance of calisthenics develops body management. They provide the foundation for the successful execution of essential military skills such as IMT, climbing, and combatives. They require no equipment, may be performed individually or in mass, and contribute to the improvement of strength, endurance, and mobility.
11-28
Chapter 12
Guerrilla Drills
Guerrilla Drills are essential to developing the functional mobility needed to perform critical soldier tasks. The drills described in this chapter are designed to enhance individual movement efficiency and the manipulative skills required to functionally employ strength, endurance, and mobility.
SECTION I - GUERRILLA DRILLS

12-1. The purpose of guerrilla drills is to develop mobility. Mobility is movement proficiency and functionally applies the components of strength and endurance. Soldiers must be able to control their body movements, as well as manipulate another soldiers body weight. Regular performance of guerrilla drills enhances a soldiers ability to successfully complete common tasks such as move under direct fire, move over, through or around obstacles, and transport a casualty using a one-man carry as referenced in STP 21-1 SMCT.
TRAINING AREA
12-2. Any level, grassy area of adequate size is appropriate for conducting guerrilla drills. Beware of hazards, such as holes, uneven terrain and rocks. Use caution when conducting guerrilla drills on wet terrain.
UNIFORM
12-3. Soldiers will wear BDUs and boots or PFU when performing Guerrilla Drill 1. Guerrilla Drill 2 will be conducted in BDUs and boots. Additional equipment such as Kevlar, LCE, and weapon may be used when performing Guerrilla Drill 2 in the sustaining phase.
EQUIPMENT
12-4. Traffic cones may be used to mark the 25-yard distance.
FORMATION
12-5. Guerrilla drills are performed by squad or platoon-size elements. These drills are conducted using the extended rectangular formation (covered) as shown in Figure 12-1. Refer to Chapter 6 to assemble soldiers in this formation.
12-1
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Extended Rectangular Formation (covered)
RL RL RL RL 0 yards - Start Point 12-13 yards 25 yards - Stop Point
S S S S
S S S S
S S S S
S S S S
S S S S
S S S S
S S S S
S S S S
S S S S
S S S S
S S S S
Reform at the stop point in the same ranks and perform the same exercise to the start point. This is one repetition. RL - Rank Leader S - soldier
Figure 12-1 Conducting Guerrilla Drills
LEADERSHIP
INSTRUCTION AND EXECUTION 12-6. A physical readiness training (PRT) leader and assistant instructor (AI) are required to demonstrate and lead guerrilla drills. The instructor must be familiar with the method of teaching these exercises, commands, formations, and utilization of AI(s) as described in Chapter 6, PRT Execution. Soldiers should memorize the exercises by name and movement. Considerable time and effort must be expended during the early stages to teach precise performance of each exercise. Guerrilla Drill 1 is always a part of Preparation and is also used as a PRT activity. 12-7. Guerrilla drills are conducted in-line using 25-yard intervals as shown in Figure 12-1. The start and stop points must be marked by some means (cones, stakes, lines, etc.). One repetition is 50 yards; 25yards in one direction (down) and 25-yards in the other direction (back), for all exercises except the Shuttle Sprint which is 75 yards as described in paragraph 12-13. 12-8. When guerrilla drills are conducted in a formation of less than four ranks, leaders must allow for adequate recovery between 25-yard intervals. A 1:3 work to recovery ratio is adequate. For example, if it takes the first rank about 10 seconds to complete a 25-yard interval of Verticals, they should recover for about 30 seconds before completing another 25-yard interval.
12-2
________________________________________________________________________________Chapter 12
PROGRESSION 12-9. During preparation, soldiers always perform one repetition of Guerrilla Drill 1, after completing five repetitions of Calisthenic Drill 1. When Guerrilla Drill 1 is performed during the activity part of a PRT session, soldiers will perform 1-3 repetitions of each exercise in the drill. 12-10. When soldiers have transitioned to the sustaining phase, they will continue to perform Guerrilla Drill 1 everyday during preparation. They will also perform Guerrilla Drill 2 during the activity part of a PRT session. Soldiers will perform 1-3 repetitions of each exercise in Guerrilla Drill 2. PRECISION 12-11. When performing each guerrilla drill exercise, soldiers should attempt to remain aligned with their rank leader (RL). Do not let soldiers race! When this happens, precision of movement is compromised and soldiers may become injured. Precise execution is more important than speed. The RL is responsible for setting the appropriate pace. An appropriate pace is a pace that allows all soldiers in the rank to demonstrate proper technique. AIs will help to maintain the ranks at the appropriate pace and offer feedback on form. Guerrilla Drill 2 involves a variety of exercises and carry techniques performed with a partner. The carry techniques in Guerrilla Drill 2 must be precisely taught and practiced to develop the proficiency needed to safely perform the drill.
COMMANDS
12-12. Once the soldiers have learned the guerrilla drill exercises, the PRT leader merely needs to indicate the name of the exercise and command soldiers by rank to move through the repetitions. Exercise 1 of Guerrilla Drill 1 is executed as follows: The PRT leaders states, Verticals. The first rank responds, Verticals. The first rank assumes the starting position. The PRT leader commands, First Rank, Ready, GO. The first rank initiates the first half repetition of Verticals. The second rank moves to the start point and assumes the starting position. When the first rank reaches the halfway point (12-13 yards), the PRT leader commands, Second Rank, Ready, GO. The second rank initiates the first half repetition of Verticals. The third rank moves to the start point and assumes the starting position. The first rank has reached the 25-yard stop point and waits for the second, third, and fourth ranks. When the second rank reaches the halfway point (12-13 yards), The PRT leader commands, Third Rank, Ready, GO. The third rank initiates the first half repetition of Verticals. The fourth rank moves to the start point and assumes the starting position. The second rank has reached the 25-yard stop point and waits with the first rank for the third and fourth ranks.
12-3
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
When the third rank reaches the halfway point (12-13 yards), The PRT leader commands, Fourth Rank, Ready, GO. The fourth rank initiates the first half repetition of Verticals. The third rank has reached the 25-yard stop point and waits with the first and second rank for the fourth rank. When the fourth rank clears the 25-yard stop point, the same command sequence is repeated for the second half of the verticals repetition which will return the four ranks back to the start point. This is one repetition of Verticals. 12-13. The previous command sequence is used for all exercises except the Shuttle Sprint. When conducting the Shuttle Sprint, the PRT leader waits until the preceding rank has completed two 25-yard intervals (down and back) before intiating movement of the next rank as depicted in Figure 12-2. The commands for the Shuttle Sprint are as follows: The PRT leaders states, The Shuttle Sprint. The first rank responds, The Shuttle Sprint. The first rank assumes the starting position. The PRT leader commands, First Rank, Ready, GO. The first rank initiates the Shuttle Sprint. The second rank moves to the start point and assumes the starting position. The first rank performs the Shuttle Sprint for 25-yards (down), turns, and runs 25-yards back to the start point, turns, and runs 25 yards to the end point (this is one half repetition). When the first rank reaches the halfway point (12-13 yards) after their second turn, the PRT leader commands, Second Rank, Ready, GO. The second rank initiates the Shuttle Sprint. The third rank moves to the start point and assumes the starting position. The command sequence and procedures for the remaining ranks is the same as above. The PRT leader uses the same commands and procedures to perform the second half repetition of the shuttle Sprint. Soldiers will finish the exercise at the same place they started.
12-4
________________________________________________________________________________Chapter 12
START S S S S S S RL S S S S S S RL 0-YARDS 12-13-YARDS 2
STOP
1 3
25-YARDS
Figure 12-2. Conducting the Shuttle Sprint
SECTION II - GUERRILLA DRILL 1

12-14. The purpose of Guerrilla Drill 1 is to develop body management through a variety of individual movements. Guerrilla Drill 1 is always a part of preparation and is also used as a PRT activity. Each exercise must be taught and demonstrated before soldiers attempt to perform the drill. When teaching and demonstrating the drill, use the extended rectangular formation (covered). During preparation, soldiers perform one repetition of each Guerrilla Drill 1 exercise. When Guerrilla Drill 1 is performed during the activity part of a PRT session, soldiers will perform 1-3 repetitons of each exercise in the drill. The drill is always performed in its entirety in the order listed.
12-5
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Guerrilla Drill 1; Exercise 1 Verticals

Purpose: This exercise promotes a strong running posture. Starting Position: Straddle Stance. Movement: Bring the hips quickly to 90-degrees of bend without raising the knees above waist level. Ground contact should be primarily with the balls of the feet. When the left leg is forward, the right arm swings forward and the left arm is to the rear. When the right leg is forward, the left arm swings forward and the right arm is to the rear.
Checkpoints: Arm swing is strong and smooth with the forward arm at 90-degrees and the rearward arm relatively straight. Arm swing is from front to rear, not side to side, with the upper part of the forward arm reaching parallel to the ground as it swings to the front. Keep a tall stance with a stable, upright trunk. The back remains perpendicular to the ground. There should not be any back swing of the legs.
12-6
________________________________________________________________________________Chapter 12
Guerrilla Drill 1; Exercise 2 Laterals

Purpose: This exercise trains soldiers to move laterally. Starting Positon: Straddle stance, slightly crouched, with the back straight, arms at the side with elbows bent at 90-degrees and palms facing forward or holding weapon. Face perpendicular to the direction of movement. Movement: Step to the side by rising slightly and bringing the trailing leg to the lead leg. Quickly hop to the side and land back in the crouch with the knees shoulder width apart. Always face the same direction so that the first 25-yards is moving to the left and second 25-yards is moving to the right.
Checkpoints: Pick feet up with each step. Avoid dragging feet along the ground. Crouch slightly while keeping the back straight. Rank leaders will face their rank throughout the exercise. Variation: Soldiers may perform this exercise holding a weapon at port arms.
12-7
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Guerrilla Drill 1; Exercise 3 Crossovers

Purpose: This exercise improves leg coordination and trains soliders to move laterally. Starting Position: Straddle stance, slightly crouched, with the back straight, arms at the side with elbows bent at 90-degrees and palms facing forward or holding weapon. Face perpendicular to direction of movement. Movement: Cross the trail leg first to the front of the lead leg and step in the direction of travel to return to the starting positon. Then cross the trail leg to the rear of the lead leg and step in the direction of travel to return to the starting positon. Repeat sequence to the 25-yard stop point. Always face the same direction so that the first 25-yards is moving to the left and the second 25-yards is moving to the right.
Checkpoints: Pick the feet up with each step. Avoid dragging the feet along the ground. Crouch slightly while keeping the back straight. Maintain the trunk perpendicular to the direction of travel while allowing the hips to move naturally. Rank leaders will face their rank throughout the exercise. Variation: Soldier may perform this exercise holding a weapon at port arms.
12-8
________________________________________________________________________________Chapter 12
Guerrilla Drill 1; Exercise 4 The Power Skip

Purpose: This exercise develops leg power, coordination, and jumping ability from a single leg. It also promotes a powerful extension from the ankle, knee, and hip. Starting Position: Straddle Stance. Movement: Step and then hop and land on the same leg, followed by the same action with the opposite leg. When the right leg is forward, the left arm swings forward and the right arm is to the rear. When the left leg is forward, the right arm swings forward and the left arm is to the rear.
Checkpoints: Start slowly and progress the speed and height of the skip with each 25-yard interval. Soldiers should gradually incorporate larger arm swings as they jump in order to get higher elevation. Arm swing is strong and smooth with the forward arm at 90-degrees and the rearward arm relatively straight. Arm swing is from front to rear, not side to side, with the upper part of the forward arm reaching parallel to the ground as it swings to the front.
12-9
FM 3-22.20(21-20) DRAFT ___________________________________________________________________
Guerrilla Drill 1; Exercise 5 The Shuttle Sprint

Purpose: This exercise develops anaerobic endurance, leg speed, and agility. Starting Position: Straddle Stance. Movement: Run quickly to the 25-yard mark. Turn clockwise while planting the left foot and bending and squatting to touch the ground. Run quickly back to the starting line and plant the right foot, turn counter-clockwise and touch the ground with the right hand. Run back to the 25-yard mark gradually accelerating to near maximum speed.
Checkpoints: Soldiers should slow their movement before planting feet and changing direction. Soldiers should both bend the trunk and squat when reaching to touch the ground as they change direction. Soldiers touch the ground with their left hand on the first turn, then with their right hand on the second turn. Accelerate to near maximum speed during the last 25-yard interval. Precautions: Soldiers should use caution when performing this exercise on wet terrain.
12-10
________________________________________________________________________________Chapter 12
SECTION III - GUERRILLA DRILL 2

12-15. Guerrilla Drill 2 develops leg power, coordination, and the ability to lift and carry another soldier. When the soldiers can precisely execute each exercise and carry, the drill is performed continuously for 1-3 repetitions. All movement in the carry position is performed at quick time. Each exercise and carry must be taught and demonstrated before soldiers attempt to perform the drill. When teaching and demonstrating the drill, use the extended rectangular formation (covered). In the illustrations to follow, soldier A refers to the soldier performing the carry and soldier B refers to the soldier being carried. The drill is always performed in its entirety in the order listed.
12-11
FM 3-25.20(21-20) DRAFT ___________________________________________________________________
Guerrilla Drill 2; Exercise 1 The Shoulder Roll

Purpose: This exercise develops the soldiers ability to safely fall and roll-up to a standing position. Starting Position: Straddle Stance. Movement: Step forward with the left foot, squat down and make a wheel with the arms by placing the left hand on the ground with the fingers facing to the rear and the right hand also on the ground with the fingers facing forward. Tuck the chin to avoid injury to the neck. Push off with the right leg and roll over the left shoulder along right side of the body. To roll to the opposite side, step forward and switch hand and leg positions. Progress to continuously walking and rolling on opposite sides.
Checkpoints: Lead with the left foot when rolling on the left shoulder and the right foot when rolling on the right shoulder. Hands are placed on the ground with the middle fingertips together and facing one another so that the arms form a wheel. Rotate the upper body so that the lead elbow is pointing straight to the front while maintaining a wheel with the arms. Tuck the chin so that ground contact is made with the arms, shoulder blades, and back not with the neck. The momentum of the roll brings soldiers up to their knees. Continue to the feet by pushing off with the rear leg while standing up on the front leg. Precautions: The PRT leader and AI(s) must ensure that soldiers are in the proper squatting position for the roll with hands on the ground and the chin tucked before rolling.
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Guerrilla Drill 2; Exercise 2 The Lunge Walk

Purpose: This exercise develops the leg power needed to move both vertically and horizontally. Starting Position: Straddle Stance. Movement: Walk forward, starting with the left foot, stepping as in the forward lunge. Lightly touch the knee of the rear leg to the ground with each step. Without returning to the starting position, continue to lunge walk to the 25-yard stop point by alternating legs.
Checkpoints: Incorporate arm swing with the arm opposite the forward leg, raise the arm to parallel with the ground. Keep the back straight and the head up. Do not allow the knee of the lead leg to move forward of the toes. Precautions: Do not allow the knee of the rear leg to forcefully contact the ground.
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Guerrilla Drill 2; Exercise 4 The High Crawl Crouch Run

Purpose: This exercise develops the ability to high crawl and run quickly in a crouched position. Starting Position: Prone Position. Movement: High crawl for 10 yards. Run forward in the crouch position to the 25-yard stop point.
Checkpoints: While lying prone on the ground, raise the body, supporting weight on the forearms and the lower legs. Keep the knees well behind the buttocks. Keep the buttocks low. Move forward by alternately advancing the right elbow and the left knee, then advance the left elbow and the right knee. Move from the high crawl to the crouch run by assuming the Mountain Climber starting position and firing out to the crouch run. On the couch run, stay low with minimal arm swing.
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Guerrilla Drill 2; Exercise 4 The Saddleback Carry

Purpose: This exercise develops the soldiers ability to carry a conscious soldier of comparable size. Starting Position: Soldier A stands in front of soldier B. Soldier B mounts soldier As hips and clasps his hands around soldier As chest. Soldier A grasps soldier Bs thighs securing this position. Movement: Soldier A quick times 25-yards, then soldier B dismounts and the soldiers change positions and return to the start point.
Checkpoints: Soldiers squat deep enough to allow partners to mount hips without jumping. Precautions: Soldiers should not jump on their partners back to assume the carry position. All movement in the carry position is performed at a quick time.
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Guerrilla Drill 2; Exercise 5 The Firemans Carry

Purpose: This exercise develops the soldiers ability to carry a conscious or unconscious soldier of comparable size. Starting Position: Soldier B assumes the prone position, arms overhead. Soldier A straddles soldier B and squats, reaching under soldier Bs armpits. Soldier A stands lifting soldier B to his knees. Solider A claps his hands around soldier Bs chest and continues to lift soldier B to his feet, leaning him back slightly to lock the legs. Soldier A raises one of soldier Bs arms overhead, and walks under the arm to the front of soldier B oriented sideways to soldier B. Soldier A bends his knees and leans forward, placing one arm through soldier Bs legs. Soldier A leans soldier B forward until he lies across soldier As shoulders. Soldier A stands up, lifting soldier B off the ground. Soldier A, using the hand of the arm through Soldier Bs legs, grasps the wrist of soldier Bs arm that is hanging over his shoulder. Movement: Soldier A moves 25-yards at a quick time, then soldier B dismounts and soldiers change positions and return to the starting point.
Checkpoints: Soldiers should squat low and grasp the soldier under the arms to lift them from the prone position. Position the soldier over the shoulder during carry. Secure the position with one hand, grasping the soldiers forward arm. Precautions: Keep back straight and use legs to lift soldier to carry position. All movement in the carry position is performed at a quick time.
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12-16. Though soldiers may possess admirable strength and endurance, if they lack mobility they will be unable to perform critical soldier tasks to standard. Regular, precise performance of guerrilla drills develops the mobility soldiers need to perform their duties.
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Chapter 13
Dumbbell Drill
The race is to the swift; the battle to the strong.
John Davidson, 19th Century Poet
Dumbbell training is an essential element of soldier strength development, providing shoulder-dominant movements that are not adequately trained in the calisthenic, climbing, and log drills. When dumbbell, calisthenic, and climbing drills are performed regularly, with precise movement and the appropriate progression, they develop the balanced, functional strength soldiers need to perform critical tasks against resistance. In addition, dumbbell training reinforces proper lifting mechanics, thereby promoting the safe execution of
SECTION I DUMBBELL EXERCISES

everyday lifting tasks.
13-1. The purpose of the dumbbell drill is to improve functional strength, postural alignment, and the body mechanics for lifting. Dumbbell exercises are an excellent augmentation to calisthenics, employing resistance while executing many of the movements in Calisthenics Drills 1 and 2. The resistance allows the dumbbell exercises to strengthen areas of the body, such as the shoulders that are not sufficiently challenged with body weight alone. The drills are easily adaptable to large groups, and augment the calisthenic and climbing drills in their enhancement of strength, endurance, and mobility. Dumbbell training should be conducted following the same procedures used in instructing and leading calisthenics.
TRAINING AREA
13-2. Any level area of adequate size is satisfactory for conduct of the dumbbell drill.
UNIFORM
13-3. Soldiers will wear BDUs and boots or PFU. BDUs and boots will be worn when performing the dumbbell drill in combination with the climbing drills and/or Guerrilla Drill 2.
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EQUIPMENT
13-4. Each soldier will begin dumbbell training with a pair of lightweight dumbbells (8-10 lbs. for men and 3-5 lbs. for women) and progress to heavier weights. Cast iron, hexagon-shaped dumbbells are the preferred choice. Hexagon-shaped dumbbells prevent rolling when the dumbbells are grounded.
FORMATION
13-5. For the most efficient instruction, the unit size should be limited to one platoon. Larger units up to a battalion can successfully perform the drill if properly taught and mastered at the small unit level. The extended rectangular formation is prescribed.
LEADERSHIP
INSTRUCTION AND EXECUTION 13-6. A PRT leader and assistant instructor (AI) are required to instruct and lead the dumbbell drill. The PRT leader must be familiar with the method of teaching these exercises, commands, counting cadence, cumulative count, formations, and utilization of AI(s) as described in Chapter 6. Soldiers should memorize the exercises by name and movement. The exercises are always given in cadence. Soldiers begin and terminate each exercise at the position of attention with the dumbbells grounded as described in paragraph 13-11. The goal is to be able to complete the entire drill with only enough pause between exercises for the instructor to indicate the next one by name. This continuous method of conducting the dumbbell drill, like the calisthenic drills, intensifies the workload and conserves time. Considerable time and effort must be expended during the early stages to teach precise performance of each exercise. PROGRESSION 13-7. Each soldier will start with a pair of lightweight dumbbells (8-10 lbs. for men and 3-5 lbs. for women). Soldiers always perform five repetitions of each exercise and repeat for a second and third set when performing the dumbbell drill during the activity part of a PRT session. PRT leaders prescribe a dumbbell weight so that soldiers can complete the three sets of five repetitions with proper form. 13-8. Soldiers can gradually progress to heavier dumbells. PRT leaders prescribe a heavier dumbbell weight such that soldiers can still complete the three sets of five repetitions of all exercises with proper form. PRT leaders must use caution when prescribing heavier dumbbells for soldiers. PRT leaders should especially monitor their soldiers response to the Shoulder Raise and the Bent-over Lateral Raise, as these two exercises will limit the appropriate dumbbell weight for each individual. For example, on all of the shoulder raise exercises, if on counts one and three, the soldier demonstrates any one or more of the actions below, they must use a lighter weight:
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inability to pause before initiating the next movement. jerking the trunk to create momentum to raise the weight. shrugging the shoulders upward to complete the movement. PRECISION 13-9. Dumbbell exercises lose much of their value unless performed exactly as prescribed. Precision should never be compromised for quantity of repetitions or weight of dumbbells. Optimal training benefits will come from precise, controlled movements, not from a lot of fast, sloppy repetitions. PRT leaders must ensure that they prescribe a dumbbell weight that is appropriate for each soldier. If soldiers cannot complete three sets of five repetitions of all six exercises with proper form, then PRT leaders must adjust the dumbbell weight to achieve this standard.
COMMANDS
13-10. When marching or moving soldiers with dumbbells in formation, soldiers will carry their dumbbells in the carry position. The Carry Position is with the dumbbells at the sides. See figure 13-1. PRT leaders give the command, Carry Position, MOVE. To assume the carry position from the position of attention with the dumbbells on the ground, soldiers 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides. 4) step to the right with the left foot to resume the position of attention with the dumbbells at the sides.
Figure 13-1. The Carry Position 13-11. When conducting dumbbell training, soldiers fall-in at the position of attention with the dumbbells in the carry position (dumbbells at the sides). From this position, PRT leaders can march or move the formation using the commands in FM 22-5, Drill and Ceremonies, or extend the formation using the commands in Chapter 6, PRT Execution. When
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extending in formation, soldiers perform the movements while holding the dumbbells with the wrists straight and dumbbells parallel to the ground. Soldiers should not lift the dummbells above shoulder level. Refer to Figure 13-2.
Figure 13-2. Extending the Formation with Dumbbells 13-12. To command the soldiers to place the dumbbells on the ground, the PRT leader gives the command, GROUND THE DUMBBELLS. Soldiers perform the following movements in unison, to a silent 4-count: 1) step to the left with the left foot to assume the straddle stance with dumbbells at the sides, 2) squat deeply and place the dumbbells on the ground outside of the feet so that the middle of the handle is even with the toe of the boot (refer to Figure 13-3), 3) rise to a straddle stance, 4) step to the right with the left foot to resume the position of attention.
Figure 13-3. Dumbbell Position When Grounded 13-13. To command the soldiers to pick up the dumbbells from the ground, the PRT leader gives the command, SECURE THE DUMBBELLS. Soldiers perform the following movements in unison, to a silent 4-count: 1) step to the left with the left foot to assume the straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with the dumbbells at the sides, 4) step to the right with the left foot to assume the position of attention with the dumbbells at the sides. 13-14. The dumbbell drill is conducted using the extended rectangular formation with the PRT leader on a platform. The PRT leader starts the drill with the dumbbells grounded. The drill consists of ten, 4-count exercises.
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BEGINNING DUMBBELL EXERCISES TO CADENCE 13-15. Once soldiers have learned the exercises by the numbers, the PRT leader merely needs to indicate the name of the exercise, command the soldiers to assume the starting position from the position of attention, and start them exercising to cadence. This is how the PRT leader begins Exercise 1 of The Dumbbell Drill, The Shoulder Raise to cadence: The PRT leaders states, The Front Shoulder Raise. The soldiers respond, The Front Shoulder Raise. The PRT leader commands, Starting Position, MOVE. The soldiers assume the starting position. The PRT leader commands, In Cadence, (soldiers respond, In Cadence), EXERCISE, ONE, TWO, THREE. The soldiers state, ONE. COUNTING CADENCE 13-16. Counting cadence ensures that exercises are performed at the appropriate speed. All dumbbell exercises are performed at a moderate cadence (one count per second). The cumulative count is a method of indicating the number of repetitions of an exercise on the fourth count of a 4-count exercise. The use of the cumulative count is required for the following reasons: It provides the PRT leader with an excellent method of counting the number of repetitions performed. It serves as motiviation. Soldiers like to know the number of repetitions they are expected to perform. It prescribes an exact amount of exercise for any group. 13-17. The PRT leader counts out the movements of each exercise and the soldiers state the number of repetitions performed on count four or count eight. A 4-count exercise is counted as follows: The PRT leader counts, ONE, TWO, THREE. The soldiers respond, ONE. The PRT leader counts, ONE, TWO, THREE. The soldiers respond, TWO. The PRT leader counts, ONE, TWO, THREE. The soldiers respond, THREE, etc. TERMINATING DUMBBELL EXERCISES TO CADENCE 13-18. To terminate an exercise, the PRT leader will raise the inflection of his voice while counting out the cadence of the last repetition. The soldiers and PRT leader respond with HALT upon returning to the starting position. A 4-count exercise is terminated as follows: The PRT leader counts, ONE, TWO, THREE. The soldiers respond, FOUR.
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The PRT leader counts, ONE, TWO, THREE. (with voice inflection). The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention.
SECTION II THE DUMBBELL DRILL

13-19. The dumbbell drill improves functional strength, postural alignment, and the body mechanics for lifting. The drill is always performed in its entirety in the order listed. Always perform five repetitions of each exercise and repeat for a second set of the drill. PRT leaders will prescribe a starting dumbbell weight so that soldiers can complete the two sets of five repetitions with proper form. Soldiers continue to be challenged by progressively increasing the dumbbell weight. PRT leaders prescribe a heavier dumbbell weight such that soldiers can still complete the two sets of five repetitions of all exercises with proper form as described in paragraph 13-8.
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Dumbbell Drill, Exercise 1 The Front Shoulder Raise

Purpose: This exercise develops shoulder strength and promotes trunk stability. Starting Position: Straddle Stance with dumbbells at the sides. To assume the starting position from the position of attention with the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides. Cadence: Moderate. Count: 1. Raise the dumbbells directly to the front to shoulder level, palms facing inward. 2. Return to the starting position. 3. Repeat count one. 4. Return to the starting position.
Starting Position
Count 1 Check Points:
Count 2
Count 3
Count 4
From the starting position, ensure that soldiers have their hips set, their abdominals tight. Throughout the exercise, the elbows are straight but not locked. On counts one and three, do not raise the dumbbells past shoulder level. Keep the wrists straight throughout the exercise. Precautions: Excessive weight may strain the shoulders, as may raising the dumbbells above shoulder level on counts one and three.
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Dumbbell Drill, Exercise 2 The Rear Shoulder Raise

Purpose: This exercise develops shoulder strength and promotes trunk stability. Starting Position: Forward Leaning Stance with arms hanging straight down, palms inward. To assume the starting position from the position of attention with the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides, 4) Bend trunk forward 45-degrees to the ground, knees bent 45degrees, arms straight down, palms inward. Cadence: Moderate. Count: 1. Raise the dumbbells directly to the rear to even with the trunk, palms facing inward. 2. Return to the starting position. 3. Repeat count 1. 4. Return to the starting position. Starting Position
Count 2
Count 3
Count 4
From the starting position, ensure that soldiers have their hips set and their abdominals tight. Throughout the exercise, the elbows are straight but not locked. On counts one and three, do not swing the arms; lift and lower the dumbbells in a controlled manner. Keep the wrists straight throughout the exercise. Precautions: Soldiers who round their back do not receive the full benefit of this exercise and place their backs at risk for injury. Excessive weight may strain the shoulders.
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Dumbbell Drill, Exercise 3 The Rear Lunge

Purpose: This exercise develops functional leg strength and promotes trunk stability. Starting Position: Straddle Stance with dumbbells at the sides. To assume the starting position from the position of attention with the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides Cadence: Moderate. Count: 1. Lower the body by stepping to the rear with the left leg, bearing most of the body weight on the bent right leg. Simultaneously lower the dumbbells to the right and left sides of the forward leg. 2. Return to the starting position. 3. Repeat count one to the opposite side. Starting Position 4. Return to the starting position.
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, ensure that soldiers have the hips set, the abdominals tight. On counts one and three, the forward heel remains flat, and the rear heel is up. On counts one and three, the forward knee remains directly over the ball of the foot. On counts one and three, the trunk is straight and forward leaning. On counts two and four, raise the body upward with a vigorous push of the forward leg without jerking the trunk backwards. On counts one and three, the dumbbell orientation remains parallel with the ground. Keep the wrists straight throughout the exercise. Precautions: Allowing the forward knee to go beyond the toe on counts one and three will increase stress to the knees. Allowing the trunk to jerk rearward to return to the starting position may cause injury to the back.
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Dumbbell Drill, Exercise 4 The Bent-over Lateral Raise

Purpose: This exercise develops strength of the upper back and shoulder muscles, and promotes trunk stability. Starting Position: Forward Leaning Stance with arms hanging straight down, palms inward. To assume the starting position from the position of attention with the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides, 4) Bend trunk forward 45-degrees to the ground, knees bent 45-degrees, arms straight down, palms inward. Cadence: Moderate. Count: 1. Raise the dumbbells directly to the side to shoulder level, palms down, while bending the elbows to 90-degrees. 2. Return to the starting position. 3. Repeat count one. 4. Return to the starting position. Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, ensure that the back is straight, head is in line with the back, knees are slightly bent, arms are straight but not locked, and the dumbbells are in front of the knees. On counts one and three, the elbows are bent approximately 90-degrees. On counts one and three, the hands should be at least as high as the elbows. On counts one and three, do not raise the dumbbells past shoulder level. Throughout the exercise, the back remains straight; the trunk is forward leaning at 45-degrees. Keep the wrists straight throughout the exercise. Precautions: Soldiers who round their back do not receive the full benefit of this exercise and place their backs at risk for injury. Excessive weight may strain the shoulders, as may raising the dumbbells above shoulder level on counts one and three.
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Dumbbell Drill, Exercise 5 The Forward Lunge

Purpose: This exercise stimulates balance, develops leg strength, and promotes trunk stability. Starting Position: Straddle stance with dumbbells at the sides. To assume the starting position from the position of attention with the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides. Cadence: Moderate. Count: 1. Take an exaggerated step forward with the left leg, allowing the left knee to bend until the left thigh is parallel to the ground. 2. Return to the starting position. 3. Repeat count one with the right leg. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: From the starting position, ensure that soldiers have their hips set and their abdominals tight. On counts one and three, the forward heel remains flat, and the rear heel is up. On counts one and three, the forward knee remains directly over the ball of the foot. On counts one and three, the trunk is straight and forward leaning. On counts one and three, the dumbbell orientation remains parallel with the ground. On counts two and four, push off vigorously with the forward leg without jerking the trunk backwards. Keep the wrists straight throughout the exercise. Precautions: Do not allow the forward knee to go beyond the toes, nor waiver from side to side. Do not allow the back to round on counts one and three. Do not jerk the trunk rearward to return to the starting position.
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Dumbbell Drill, Exercise 6 The Side Shoulder Raise

Purpose: This exercise develops shoulder strength and promotes trunk stability. Starting Position: Straddle stance with dumbbells at the sides. To assume the starting position from the position of attention with the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides. Cadence: Moderate. Count: 1. 2. 3. 4. Raise the dumbbells directly to the side to shoulder level, palms down. Return to the starting position. Repeat count one. Return to the starting position. Starting Position
Count 2
Count 3
Count 4
From the starting position, ensure that soldiers have their hips set, their abdominals tight. Throughout the exercise, the elbows are straight but not locked. On counts one and three, do not raise the dumbbells past shoulder level. Keep the wrists straight throughout the exercise. Precautions: Excessive weight may strain the shoulders, as may raising the dumbbells above shoulder level on counts one and three.
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Dumbbell Drill, Exercise 7 The Squat Lift

Purpose: This exercise develops the ability to safely squat and lift from the ground. It strengthens the legs and arms while promoting trunk stability. Starting Position: Straddle stance with the dumbbells at shoulder level, palms inward. To assume the starting position from the position of attention with
the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides, 4) curl the dumbbells to shoulder level, palms facing one another.
Cadence: Moderate. Count: 1. Squat until the thighs are parallel to the ground and simultaneously lower the dumbbells to the sides. 2. Return to the starting position. 3. Repeat count one. Starting Position 4. Return to the starting position.
Count 2
Count 3
Count 4
From the starting position, ensure that soldiers have their hips set and their abdominals tight. On counts one and three, squat with the trunk tilted slightly forward but straight from head to hips. On counts one and three, keep the heels flat. Keep the wrists straight throughout the exercise. Precautions: If the back begins to round or the heels come off the ground on counts one and three, do not continue to squat any deeper.
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Dumbbell Drill, Exercise 8 The Curl and Press

Purpose: This exercise develops arm and shoulder strength while promoting trunk stability. Starting Position: Straddle Stance with dumbbells at the side. To assume the starting position from the position of attention with the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides. Cadence: Moderate. Count: 1. Curl the dumbbells to shoulder level, palms facing the shoulders. 2. Press the dumbbells overhead by rotating the arms outward 3. Lower the dumbbells to shoulder level, palms facing the shoulders, as in count one. 4. Return to the starting position. Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: At the starting position, ensure that soldiers have the hips set and their abdominals tight. On count two, the arms should be directly overhead with the elbows straight but not locked. On counts one and three, the hands and elbows should line up vertically with the dumbbells just above shoulder level and parallel to the ground. Keep the wrists straight throughout the exercise. Precautions: Do not allow the trunk to sway during any portion of this exercise, as this may place undue strain on the back.
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Dumbbell Drill, Exercise 9 The Straight Back Lift

Purpose: This exercise develops strength of the back and leg muscles. It also trains soldiers to keep the back straight when circumstances prevent lifting with the knees bent, such as lifting items from a crate or the trunk of a vehicle. Starting Position: Straddle stance with dumbbells in front of body, palms facing the thighs. To assume the starting position from the position of attention with the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides, 4) bring dumbells in front of the body, palms facing the thighs. Cadence: Moderate. Count: 1. Bend forward at the waist with the knees slightly bent. The arms hang straight down, perpendicular to the ground. 2. Return to the starting position. 3. Repeat count one. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: On counts one and three, the back is straight, the knees are slightly bent, the heels remain on the ground and the head is in line with the trunk. One counts two and four, do not allow the trunk to bend backwards past the starting positon. Throughout the exercise, do not allow the shoulders to round forward. Precautions: Soldiers who round their back do not receive the full benefit of this exercise and place their backs at risk for injury.
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Dumbbell Drill, Exercise 10 The Push Press

Purpose: This exercise develops the ability to lift an object overhead. It strengthens the legs and
arms while promoting trunk stability.
Starting Position: Straddle stance with arms overhead, palms facing inward. To
assume the starting position from the position of attention with the dumbbells on the ground, 1) assume a straddle stance, 2) squat deeply and grasp the dumbbells, 3) rise to a straddle stance with dumbbells at the sides, 4) Curl dumbbells to shoulder level, palms facing inward, 5) Press dumbbells overhead, palms facing inward.
Cadence: Moderate. Count: 1. Squat and lower the dumbbells to the dumbbells to shoulder level.
2. 3.
4.
Return to the starting position. Repeat count one. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points:
At the starting position, ensure that soldiers have their hips set and their abdominals tight. On counts one and three, the heels remain on the the ground and the back is straight with the trunk leaning slightly forward. If the back begins to round or the heels come off of the ground on counts one and three, do not continue to squat any deeper. On counts two and four, rise from the squat and press the dumbbells overhead in one continuous movement, keeping the trunk straight. Throughout the exercise, keep the wrists straight, with palms facing inward.
Precautions: Allowing the knees to go beyond the toes on counts one and three will increase stress to the knees. Allowing the trunk to jerk rearward to return to the starting position may cause injury to the back.
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SECTION III - SUMMARY

13-20. Dumbbell exercises develop the ability to overcome resistance by building strength and improving the body mechanics needed for lifting tasks. They are an essential element of the PRT systems strength development plan. Together with calisthenic, climbing, log, and guerrilla drills, they ensure that soldiers are prepared for the strength demands of both critical soldier tasks and everyday lifting requirements.
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Chapter 14
Climbing Drills
Climbing and surmounting obstacles are essential soldier skills. The drills described in this chapter are designed to enhance the body management necessary for successful climbing.
SECTION I CLIMBING DRILLS

14-1. The purpose of the climbing drills is to improve upper body and core strength and the ability to climb and negotiate obstacles. Success in climbing and surmounting obstacles depends on both conditioning and technique. This chapter includes exercises that condition the muscles of the body that are predominant in climbing. Specific techniques of obstacle negotiation are covered in Chapter 17. The entire body is involved during climbing, by helping to change or stabilize position. The hands and feet act as anchor points and initiate movement to the next position. The abdominal and back muscles stabilize the bodys position. The arms push and pull upward with assistance from the much stronger legs. The climbing drills combined with calisthenic, dumbbell, guerrilla, and log drills comprise a balanced program for developing functional strength. Climbing drills are performed during the activity part of a physical readiness training (PRT) session with the dumbbell drill, log drill, or Guerrilla Drill 2.
TRAINING AREA
14-2. The climbing drills are performed on climbing bars that meet the specifications listed in paragraph 14-4 and shown in Appendix D. To conduct the climbing drills in mass, a minimium of one bar is required for every three soldiers. When the climbing drills are coupled with the Dumbbell Drill, Log Drill, or Guerrilla Drill 2, a minimium of one bar is required for every six soldiers.
UNIFORM
14-3. Soldiers will wear BDUs and boots or PFU. BDUs and boots will be worn when performing the climbing drills in combination with the Log Drill or Guerrilla Drill 2. Additional equipment such as LCE, kevlar, and, weapon will be used when performing Climbing Drill 2 in the sustaining phase.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
EQUIPMENT
14-4. The climbing drills are conducted on climbing bars. The thickness of the bars is one and a half-inch outside diameter. The bars are supported by 6x6 pressure treated posts sunk at least three feet into the ground and secured with cement. The bar distance from inside post to inside post must be at least five feet. The bars should be no more than eight feet off the ground. A variety of heights and/or steps should be
available to accommodate all soldiers. Figure 14-1 shows the recommended climbing bar apparatus. Refer to Appendix D for specifications for the climbing bar apparatus. Figure 14-1. Climbing Bar Apparatus
FORMATION
14-5. Three soldiers are assigned to each bar with one soldier exercising and two soldiers spotting.
LEADERSHIP
INSTRUCTION AND EXECUTION 14-6. A PRT leader and assistant instructor (AI) are required to instruct and lead climbing drills. The PRT leader must be familiar with the method of teaching these exercises, commands, counting cadence, cumulative count, formations, and utilization of AI(s) as described in Chapter 6. The PRT leader must ensure that spotters are properly trained and maintain positive control at all times. Soldiers should memorize the exercises by name and movement. The exercises are always given in cadence. Three soldiers are assigned to each bar with one soldier exercising and two soldiers spotting. Soldiers rotate during each exercise until all three have completed the exercise, before the PRT leader
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moves to the next exercise. Considerable time and effort must be expended during the early stages to teach precise performance of each exercise. PROGRESSION 14-7. In the toughening phase, soldiers always perform five repetitions of each exercise in Climbing Drill 1 with or without assistance, using only their body weight as resistance. The goal is to be able to perform the five repetitions of all five exercises unassisted. 14-8. In the sustaining phase, soldiers perform Climbing Drill 2 while under load. Soldiers increase resistance by wearing LBE, Kevlar, and weapon. Spotters provide assistance until soldiers can complete all five exercises without help. Climbing Drill 2 is performed only in the sustaining phase. PRECISION 14-9. Climbing Drills lose much of their value unless performed exactly as prescribed. Spotters are used to ensure precision and safety by assisting the soldiers when fatigued or unable to properly execute five repetitions on their own. Two spotters will assist soldiers though each exercise. As soldiers become more proficient in each exercise, they will need less assistance and eventually should be able to perform the drill unassisted. However, spotters will always be present to ensure safety and precise exercise execution. Spotters will help as needed to minimize swinging and stabilize body position. Refer to Figure 14-2 for proper spotting positions and techniques. Precision should never be compromised for quantity of repetitions or speed of movement. Soldiers should perform all movements in a controlled manner without jerking into or out of positions. Soldiers should avoid relaxing in the extended hang position, as this may place excessive stress on the shoulder and elbow joints. Soldiers should maintain a contraction in the muscles of the shoulders and upper back tight to avoid a relaxed extended hang.
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Figure 14-2. Spotting Front/Rear and Left/Right Sides
COMMANDS
14-10. Climbing Drills 1 and 2 consist of five, 2-count exercises. BEGINNING CLIMBING EXERCISES TO CADENCE 14-11. Once soldiers have learned the exercises by the numbers, the PRT leader merely needs to indicate the name of the exercise, command the soldiers to assume the starting position, and start them exercising to cadence. This is how the PRT leader begins Exercise 1 of Climbing Drill 1, The Straight-arm Pull to cadence: The PRT leader indicates which soldier will be exercising (the climbing drills require 3 individuals, 1 exerciser and 2 spotters). The PRT leaders states, The Straight-arm Pull. The soldiers respond, The Straight-arm Pull. The PRT leader commands, Starting Position, MOVE. The soldiers assume the starting position. The PRT leader commands, In Cadence, (soldiers respond, In Cadence), EXERCISE, ONE, TWO. The soldiers state, ONE. The PRT leader commands, DISMOUNT. Soldiers dismount the bar utilizing the foot steps and change position with one of the spotters. COUNTING CADENCE 14-12. Counting cadence ensures that exercises are performed at the appropriate speed. All climbing drill exercises are performed at a moderate cadence (one count per second). The cumulative count is a method of indicating the number of repetitions of an exercise on the second count of a 2-count exercise or the fourth count of an 4-count exercise. The use of the cumulative count is required for the following reasons: It provides the PRT leader with an excellent method of counting the number of repetitions performed. It serves as motiviation. Soldiers like to know the number of repetitions they are expected to perform. It prescribes an exact amount of exercise for any group. 14-13. The PRT leader counts out the movements of each exercise and the soldiers state the number of repetitions performed on count two. A 2count exercise is counted as follows: The PRT leader counts, ONE, TWO. The soldiers respond, ONE. The PRT leader counts, ONE, TWO. The soldiers respond, TWO.
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The PRT leader counts, ONE, TWO. The soldiers respond, THREE, etc. TERMINATING CLIMBING EXERCISES TO CADENCE 14-14. To terminate an exercise, the PRT leader will raise the inflection of his voice while counting out the cadence of the last repetition. The soldiers and PRT leader respond with HALT upon returning to the starting position. A 2-count exercise is terminated as follows: The PRT leader counts, ONE, TWO. The soldiers respond, FOUR. The PRT leader counts, ONE, TWO. (with voice inflection). The soldiers and PRT leader respond, HALT.
HAND POSITIONS
14-15. A variety of hand positions are employed throughout the drills to thoroughly train the musculature of the arms, forearms and hands (refer to Figure 14-3). Hands are placed shoulder width apart with thumbs around the bar for the overhand and underhand grips. Hands are placed next to each other with thumbs around the bar for the alternating grips.
Overhand Grip
Alternating Grip Left
Alternating Grip Right
Figure 14-3. Hand Positions
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SECTION II CLIMBING DRILL 1

14-16. Climbing Drill 1 improves upper body and core strength and the ability to climb and negotiate obstacles. The drill is always performed in its entirety in the order listed. In the toughening phase, soldiers always perform five repetitions of each exercise in Climbing Drill 1 with or without assistance, using only their body weight as resistance. The goal is to be able to perform the five repetitions of all five exercises unassisted. If a second set is performed, the enire drill is repeated in the order listed.
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Climbing Drill 1, Exercise 1 The Straight-arm Pull

Purpose: This exercise develops the ability to initiate the pull-up motion and maintain a contraction in the extended hang position. Starting Position: Extended hang using the overhand grip. Cadence: Moderate. Count: 1. Keeping the arms straight, pull the body upward using the shoulders and upper back muscles only. 2. Return to the starting position.
Starting Position
Count 2
Throughout the exercise, arms are shoulder width, palms facing away from the body, with thumbs around the bar. Throughout the exercise, keep the elbows straight, but not locked. On count one, pull the body up by engaging the shoulder muscles (squeeze the shoulder blades together).
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Climbing Drill 1, Exercise 2 The Heel Hook

Purpose: This exercise develops the ability to raise the legs from a hanging position and hook the feet securely on the bar. Starting Position: Extended hang using the alternating grip, left or right. Cadence: Moderate Count: 1. Pull with the arms and curl the lower body toward the bar. Raise the feet above the bar and interlock them securely around the bar. 2. Return to the starting position. Starting Position
Count 1
Count 2
Check Points: Secure the feet over the bar by crossing one foot over the other at the ankles. On count one, initiate movement by first pulling with the arms. On count two, the arms will be fully extended to return to the starting position. Precautions: Spotters will start with one hand on the lower back and one hand behind the thigh. On count one, spotters must maintain positive control of the exercisers upper body. This is accomplished by sliding the hand from the lower back to the middle of the back and simultaneously moving the other hand from the back of the thigh to the lower back just before the exerciser hooks the feet around the bar. On count two, the spotter will return the hands to the lower back and behind the thigh after the exerciser has unhooked the feet from the bar to return to the starting position.
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Climbing Drill 1, Exercise 3 The Pull-up

Purpose: This exercise develops the ability to pull the body upward while hanging. Starting Position: Extended hang using the overhand grip. Cadence: Moderate. Count: 1. Keeping the body straight, pull upward with the arms until the chin is above the bar. 2. Return to the starting position.
Starting Position
Count 1 Check Points: Throughout the exercise, keep the feet together.
Count 2
Throughout the exercise, arms are shoulder width, palms facing away from the body, with thumbs around the bar.
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Climbing Drill 1, Exercise 4 The Leg Tuck

Purpose: This exercise develops the abdominal, hip flexor, and grip strength essential to climbing a rope. Starting Position: Extended hang using the alternating grip, left or right. Cadence: Moderate. Count: 1. Pull up with the arms and raise the knees toward the chest until the elbows touch the thighs just above the knees. 2. Return to the starting position.
Starting Position
Count 2
On count one, the thighs and elbows touch just above knees.
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Climbing Drill 1, Exercise 5 The Alternating Grip Pull-up

Purpose: This exercise develops the muscles used to pull the body upward while hanging with an alternating grip. Starting Position: Extended hang using the alternating grip, right or left. Cadence: Moderate. Count: 1. Keeping the body straight, pull upward, allowing the head to move to the left or right side of the bar and touch the right or left shoulder to the bar. 2. Return to the starting position.
Starting Position
Count 2
If the alternating grip left is used, soldiers should touch their left shoulder to the bar on count one. If the alternating grip right is used, soldiers should touch their right shoulder to the bar on count one. On count two, the arms are fully extended to return to the starting position. Throughout the exercise, keep the feet together.
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SECTION III CLIMBING DRILL 2

14-17. Climbing Drill 2 is a performance-oriented drill that prepares soldiers for critical tasks such as climbing and traversing a rope and pulling the body up on to a ledge or through a window under fighting load. Soldiers increase the resistance by performing the drill with their LBE, Kevlar, and weapon. Soldiers will perform five repetitions of each exercise. Spotters provide assistance until soldiers can complete all repetitions without assistance. Climbing Drill 2 is performed only in the sustaining phase.
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Climbing Drill 2, Exercise 1 The Flexed-arm Hang

Purpose: This exercise develops the ability to hold the body in the flexed-arm hang position. Starting Position: Extended hang using the overhand grip. Cadence: Moderate. Count: 1. Keeping the body straight, pull upward with the arms until the chin is above the bar and hold for five seconds. 2. Return to the starting position.
Starting Position
Count 2
Throughout the exercise, the palms are facing away from the body, with thumbs around the bar. Throughout the exercise, keep the feet together.
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Climbing Drill 2, Exercise 2 The Heel Hook

Purpose: This exercise develops the ability to raise the legs from a hanging position and hook the feet securely on the bar. Starting Position: Extended hang using the alternating grip, left or right. Cadence: Moderate. Count: 1. Pull with the arms and the body toward the bar. Raise the feet above the bar and interlock them securely around the bar. 2. Return to the starting position. Starting Position
Count 2
Secure the feet over the bar by crossing one foot over the other at the ankles. On count one, initiate movement by first pulling with the arms. On count two, the arms will be fully extended to return to the starting position. Precautions: Spotters will start with one hand on the lower back and one hand behind the thigh. On count one, spotters must maintain positive control of the exercisers upper body. This is accomplished by sliding the hand from the lower back to the middle of the back and simultaneously moving the other hand from the back of the thigh to the lower back just before the exerciser hooks the feet around the bar. On count two, the spotter will return the hands to the lower back and behind the thigh after the exerciser has unhooked the feet from the bar to return to the starting position.
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Climbing Drill 2, Exercise 3 The Pull-up

Purpose: This exercise develops the ability to pull the body upward while hanging. Starting Position: Extended hang using the overhand grip. Cadence: Moderate. Count: 1. Keeping the body straight, pull upward with the arms until the chin is above the bar. 2. Return to the starting position.
Starting Position
Count 2
Throughout the exercise, arms are shoulder width, palms facing away from the body, with thumbs around the bar.
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Climbing Drill 2, Exercise 4 The Leg Tuck

Purpose: This exercise develops the abdominal, hip flexor, and grip strength essential to climbing a rope. Starting Position: Extended hang using the alternating grip, left or right. Cadence: Moderate. Count: 1. Pull up with the arms and raise the knees toward the chest until the elbows touch the thighs just above the knees. 2. Return to the starting position.
Starting Position
Count 2
On count 1, the thighs and elbows touch just above knees.
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Climbing Drill 2, Exercise 5 The Alternating Grip Pull-up

Purpose: This exercise develops the ability to pull the body upward while hanging with an alternating grip. Starting Position: Extended hang using the alternating grip, right or left. Cadence: Moderate. Count: 1. Keeping the body straight, pull upward, allowing the head to move to the left or right side of the bar and touch the right or left shoulder to the bar. 2. Return to the starting position. Starting Position
Count 1
Count 2
Check Points: If the alternating grip left is used, soldiers should touch the left shoulder to the bar on count one. If the alternating grip right is used, soldiers should touch the right shoulder to the bar on count one. On count two, the arms are fully extended to return to the starting position. Throughout the exercise, keep the feet together.
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14-18. The ability to climb and negociate obstacles is essential to the accomplishment of critical soldier tasks. The climbing drills, when performed regularly, enhance the body management required to successfully perform these critical tasks. The climbing drills combined with calisthenic, dumbbell, guerrilla, and log drills comprise a balanced program for developing functional strength.
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Chapter 15
Running
Each morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and knows it must move faster than the slowest gazelle or it will starve. It doesnt matter if you are the lion or the gazelle, when the sun comes up, you better be moving.
Anonymous
Critical soldier tasks require the ability to move quickly on foot. For example, running short distances at high speed is essential to moving under direct and indirect fire. Running for long distances at a constant speed also develops endurance but should not be overemphasized in the physical readiness training (PRT) program.
SECTION I RUNNING
15-1. The purpose of running is to improve the overall conditioning of the soldier by developing endurance. Endurance spans a continuum between aerobic and anaerobic systems. Aerobic endurance is developed by performing low to moderate intensity activities for a long duration. Anaerobic endurance is developed by performing high intensity activities for a short duration, resting, then repeating the sequence. Aerobic training alone does not fully prepare soldiers for the functional endurance and strength requirements of common soldier physical tasks. The analysis of the physical demands needed to successfully accomplish critical soldier tasks demonstrates a more significant requirement for anaerobic endurance. In order to train the complete spectrum of endurance, both speed running and sustained running must be performed. The running activities described in this chapter may be performed individually or collectively.
TRAINING AREA
15-2. Running will be conducted over a variety of terrain: hardball (improved and unimproved roads) grassy field track wooded area hills tank trails
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UNIFORM
15-3. The commander specifies the appropriate uniform, based on the type of running activity to be performed. PRT uniforms appropriate for running are listed below: PFU BDUs and running shoes BDUs and boots fighting load
EQUIPMENT
15-4. Equipment IAW installation safety policy (flashlights, reflective vests/bands, etc.).
FORMATION
15-5. Formations used in unit running are platoon, company and battalion in column. Other types of running, such as terrain running or 30:60s will be conducted in one or more columns.
LEADERSHIP
INSTRUCTION AND EXECUTION 15-6. The PRT leader and AIs must be able to demonstrate and lead all types of running activities. They must also be familiar with formations, commands, cadence, and classification of soldiers into ability groups. Running may be performed individually or collectively. When conducting collective training, running is optimized when soldiers are grouped by near-equal ability. The best way to assign soldiers to ability groups is by their most recent APFT 2-mile-run times. The optimal time and range between each group is 60 seconds or less. When performing formation running, the PRT leader should be to one side of the column or group and toward the rear, in order to have a full view of all the soldiers. Speed running may be conducted individually, collectively in ability groups, or in mass on a track or designated running area. When conducting speed running in mass, the PRT leader will control running and recovery times from the center of the track or running area using a whistle and stopwatch. AIs may run with the soldiers providing positive motivation and running form corrections. When conducting speed running within ability groups, the ability group leader dictates the running/recovery times and/or the number of hill repeats to be performed. PROGRESSION 15-7. In the toughening phase, soldiers perform 30:60s, the 300-yard Shuttle Run, Hill Repeats, and formation running. Initially, soldiers will perform five repetitions of 30:60s and progress to ten repetitions by adding no more than one repetition every two weeks. The shutttle run is performed only one time when performed as an activity during a PRT session. Hill Repeats start with just a few repetitions and add no more
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than one repetition every two weeks. The PRT leader will designate the number of repetitions and signal the start of each group or individual. Formation running is conducted for no longer than 20 minutes in the toughening phase. 15-8. In the sustaining phase, soldiers perform 60:120s, the 300-yard Shuttle Run, Hill Repeats, formation running, and terrain running. Soldiers will start at four repetitions of 60:120s and progress to six repetitions by adding no more than one repetition every two weeks. Hill Repeats start with just a few repetitions and add no more than one repetition every two weeks. The PRT leader will designate the number of repetitions and signal the start of each group or individual. Formation running progresses to no longer than 30 minutes in the sustaining phase. Terrain running is only conducted in the sustaining phase. Distances should generally be 1 mile for densely wooded areas and up to 2 miles on tanks trails and open fields. PRECISION 15-9. Soldiers should be instructed on the running form guidelines in Section II. Running with optimal body mechanics allows greater effeciency with less chance of injury. Soldiers should strive to demonstrate and maintain proper running form during all running activities.
COMMANDS
15-10. Calling of cadence is the responsibility of the PRT leader or ability group leader. The command, Double Time, MARCH is used to begin formation running. The command, Quick Time, MARCH is used to terminate formation running (refer to FM 22-5). When conducting speed running in mass (30:60s or 60:120s), the PRT leader will control work (running) and recovery (walking) times from the center of the track or running area. After preparation and any previous PRT activities, the soldiers will jog for approximately mile before the first repetition is performed. The PRT leader will intiate the work (run) interval by signalling with one whistle blast. At the conclusion of the work (run) interval (30 or 60 seconds), the PRT leader will signal with two short whistle blasts. At the conclusion of the recovery (walk) interval (60 or 120 seconds), the PRT leader will again signal with one short whistle blast. This sequence is repeated until the desired number of repetitions are completed. Soldiers of varied abilities will be running for different numbers of repetitions. The soldiers who finish early will continue to walk until all soldiers have completed the activitiy. At the end of the activity the entire group will walk for 2-3 minutes prior to performing any subsequent activities or the Recovery Drills.
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SECTION II RUNNING FORM

15-11. Running form varies among soldiers and is largely a matter of what feels natural. Many individual variations may be successful. Attempts to force soldiers to conform to one standard may do more harm than good. However, there are some basic guidelines that may improve running efficiency without overhauling the natural stride. Generally, the form and technique for all types of running is fairly constant. The following information addresses optimal running form for the major body segments. Soldiers that use this information to change their running form must do so gradually, always starting with minor changes. Refer to Figure 15-1.
Figure 15-1. Running Form
HEAD
15-12. The head should be held high, with the chin neither pointing up nor down. Allowing the head to ride forward puts undue strain on the muscles of the upper back.
SHOULDERS
15-13. The shoulders should assume a neutral posture, neither rounded forward nor forcefully arched backward. Rounding the shoulders forward is the most common fault in everyday posture as well as with running. This is usually associated with tightness of the chest and shoulders. Another problem occurs when the shoulders start to rise with fatigue or increased effort. This position not only wastes energy, but can also adversely affect breathing.
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ARMS
15-14. Throughout the arm swing, the elbows should stay at roughly a 90-degree bend. The wrists stay straight and the hands remain loosely cupped. The arm swing should be free of tension, but do not allow the hands to cross the midline of the body.
TRUNK AND PELVIS

15-15. The trunk should remain over its base of support, the pelvis. A common problem with fatigue is allowing the trunk to lean forward of the legs and pelvis. This forces the lower back muscles to expend too much energy resisting further trunk collapse to the front.
LEGS
15-16. For distance running, much of the power is generated from below the knee. Energy is wasted as the knees come higher and the large muscles of the hips and thighs are engaged. Practice getting a strong push-off from the ankle of the back leg. This helps to naturally lengthen the stride. Lengthening the stride by reaching forward with the front leg will be counterproductive.
FEET
15-17. The feet should be pointed directly forward while running. With fatigue and certain muscle imbalances, the legs and feet will start to rotate outward. This may hinder performance and create abnormal stresses that contribute to injury.
BREATHING
15-18. Breathing should be rhythmic in nature and coordinated with the running stride. For example, perform one breath (in and out) for every four steps; in on steps one and two; out on steps three and four. Jody calls and counting cadence during sustained runs promotes rhythmic breathing. When challenged with faster paced running, jody calls are not appropriate.
SECTION III- SPEED RUNNING

15-19. Speed running is based on the premise that a greater amount of intense work can be performed if the work is interspersed with periods of recovery. This has readiness implications, since improvements in physical readiness are affected to a greater extent by the intensity of training than by the frequency or duration of the training. During speed running, soldiers perform a work interval in a specified time for a specific number of repetitions. The work intervals are followed immediately by an active recovery interval. Multiple work intervals cause the onset of fatigue many times during a single training session. Speed running improves the resistance to fatigue of the active muscles by repeatedly exposing them to
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high intensity effort. As a result of their increased anaerobic and aerobic endurance, soldiers will be able to sustain performance of physically demanding tasks at a higher intensity for a longer duration. The training stimulus associated with speed running occurs from the combination of work and recovery. A very short recovery period may not allow the body to recover sufficiently to perform the next work interval at the desired intensity. A very long recovery period may allow the body to recover too much and some of the training effect would be lost. Generally, duration of the recovery period depends on the intensity and duration of the work interval. An approprate work to recovery ratio for improving soldier readiness is 1:2. Speed running has three variables: work duration, recovery duration, and the number of repetitions as described in the paragraphs that follow. The speed running activites appropriate for soldiers to improve physical readiness are intervals (30:60s in the toughening phase and 60:120s in the sustaining phase), the 300-yard Shuttle Run, and hill repeats.
INTERVALS
30:60S 15-20. Soldiers in the toughening phase will perform 30:60s, adhering to a work to recovery ratio of 1:2. During the work interval, soldiers will run at a perceived 80% effort for 30 seconds. During the recovery interval, soldiers will walk for 60 seconds. This is one repetition of 30:60s. Initially, soldiers will perform five repetitions. Soldiers will progress to ten repetitions by adding no more than one repetition every two weeks. Soldiers will be performing different numbers of repetitions during the same activity period, based on the number of weeks they have been performing 30:60s. The soldiers who finish early will continue to walk until all soldiers have completed 30:60s. The entire group will walk for two to three minutes prior to performing any subsequent activities or the Recovery Drills. 60:120S 15-21. Soldiers in the sustaining phase will perform 60:120s, adhering to a work to recovery ratio of 1:2. During the work interval, soldiers will run at 70-80% perceived effort for 60 seconds. During the recovery interval, soldiers will walk for 120 seconds. This is one repetition of 60:120s. Soldiers will start at four repetitions and progress to six repetitions by adding no more than one repetition every two weeks. Soldiers will be performing different numbers of repetitions during the same activity period, based on the number of weeks they have been performing 60:120s. The entire group will walk for two to three minutes prior to performing any subsequent activities or the Recovery Drills. 300-YD SHUTTLE RUN 15-22. The 300-yard Shuttle Run develops the ability to repeatedly sprint after changing direction. It is an indicator of the soldiers anaerobic endurance, speed, and mobility. The 300-Yard Shuttle Run is conducted
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from the extended rectangular formation (covered) as shown in Figure 15-2. On the command, Get Set, one soldier in each column will move behind the starting line and assume the ready position of their choice. On the command, GO, the soldier will run to a line 25-yards from the starting line. They must touch the line or beyond it with the left hand, then return to touch the starting/finish line with the right hand. This is considered one repetition. The soldier will perform six repetitions alternating touching the lines with opposite hands. On the last (sixth) repetition, the soldier will run past the starting/finish line without touching it. The PRT leader and AIs will ensure that soldiers run in their own lanes and run with their head up to watch for other soldiers who may be moving in an opposite direction. The shutttle run is performed only one time when performed as an activity during a tougening phase PRT session. START/FINISH CHANGE DIRECTION CHANGE DIRECTION
Repetitions 1 2 3 4 5 6
25-YARDS
Figure 15-2. The 300-yard Shuttle Run HILL REPEATS 15-23. Hill repeats are an effective means of developing explosive leg strength and anaerobic endurance. The intensity and duration of the repetitions will depend on the characteristics of the hill. A short steep hill is ideal for explosive efforts (15-20 seconds up and 30-60 seconds down for five to ten repetitions). Long, gentle slopes are best for sustained efforts of moderate intensity (45-60 seconds up and 90-120 seconds down for four to six repetitions). It is important to maintain good form during hill repeats. Lean slightly forward without bending at the waist. On steep hills, the knees will need to rise higher than normal to permit a full stride. As with other forms of speed running, start with just a few repetitions and add no more than one repetition every two weeks. The PRT leader will designate the number of repetitions and signal the start of each group or individual.
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15-24. Sustained running develops aerobic endurance and the ability to
SECTION IV SUSTAINED RUNNING

maintain continuous running. Intensity (pace) and duration (time/distance) are factors that influence improvement in sustained running. The following sustained running activities may be conducted individually or collectively.
FORMATION RUNNING
15-25. Formation running may be conducted by unit or in ability groups. There are intangible rewards gained from running with a group (esprit de corps, team building, and discpline). UNIT FORMATION RUNNING 15-26. Unit formation running is based on a time and distance that can be achieved with unit integity and a display of unit cohesion. Unit formation runs are organized by platoon, company, battalion, etc.; not by ability. Keeping a large unit in step, with proper distance intervals, and correct running form offers intangible benefits that commanders desire. Commanders should not use unit formation runs as the foundation of their PRT program. They should be performed no more than once per quarter due to the limited training effect offered for the entire unit. The unit formation run begins with a gradual increase in intensity for the first three minutes or mile, continues at a prescribed target pace for a specified time and concludes with a gradual decrease in intensity for the last three minutes or mile. The gradual increase and gradual decrease quarter miles will be conducted at a pace two minutes slower than the target pace. The unit commander is responsible for establishing a pace achievable by all soldiers in the unit. ABILITY GROUP RUNNING 15-27. Ability groups are designed to challenge and improve each soldier appropriate to their ability. The optimal time and range between each group is 60 seconds or less. 15-28. The run begins with a gradual increase in intensity for three minutes or the first mile, then continues at a prescribed target pace. This pace should challenge each member of the group, yet maintain group integrity. The run concludes with a gradual decrease in intensity for three minutes or the last mile. Ability group runs are conducted for no longer than 20 minutes in the toughening phase and no longer than 30 minutes in the sustaining phase. The gradual increase and gradual decrease in pace at the beginning and end of the run is conducted at a pace two minutes slower than the target pace.
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TERRAIN RUNNING
15-29. Terrain running apply the Train as You Fight principle to PRT. Running through local training areas, over hills and around obstacles improves mobility, endurance, and the ability to stop, start, and change direction. Terrain running is designed to be conducted with small unit integrity. This type of running is best performed by squads and sections. Terrain running is only conducted in the sustaining phase. Distances should generally be 1 mile for densely wooded areas and up to 2 miles on tanks trails and open fields. Intensity is relative to the terrain. PRT leaders will form the unit and maintain an interval suitable for the terrain and environmental conditions. Soldiers should perform terrain running in BDUs and well-fitting boots. Soldiers may progress to performing terrain running under fighting load.
SECTION IV- SUMMARY

15-30. The running activities in this chapter develop the endurance demanded of critical soldier tasks. A properly designed PRT running program strikes a balance between speed and sustained running to train the full spectrum of endurance. Chapters 4 and 5 provide the template for commanders and PRT leaders to implement running activities into their PRT programs.
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Chapter 16
Foot Marching
No soldier should be compelled to work until he actually enters battle. From that point forward he should carry nothing but he wears, his rations and his toilet articles. When battle is concluded he should get new uniforms new everything.
General George Patton, Jr.
SECTION I - PURPOSE
16-1. Foot marching as a movement component of maneuver, is a critical soldier physical readiness requirement. Soldier physical capabilities are severely tested during foot marching. Leaders must understand and consider the myriad of demands placed on the physical capabilities of soldiers. The duration and intensity of the foot march; influenced by factors such as soldiers load, rate of march, terrain and environment directly impact foot march performance. A successful foot march is accomplished when soldiers arrive at their destination, at the prescribed time, physically able to execute their tactical mission. 16-2. Tactical success, measured in the ability to apply all the elements of combat power at the decisive place and time has always been dependent upon the ability of a soldier to successfully maneuver. This PRT manual does not address the tactical planning factors of foot marching, however, it does give guidance in developing the physical readiness potential of soldiers to meet the physical demands of foot marching. Physical readiness training, conducted under realistic conditions, must be part of every units PRT program.
SECTION II HISTORICAL EXAMPLES

16-3. Military historians cite numerous examples where heavy loads directly or indirectly resulted in reduced performance, unnecessary deaths and lost battles. The experience of the British in the Falklands and our Army in Grenada emphasize that overloading of soldiers continues as a dilemma in modern warfare. Many examples of successful marches exist throughout the history of warfare. An excellent example of successful troop movement as a force multiplier is 3d U.S. Army during the battle of Ardennes in 1944 to stop the enemy counter-offensive. On 16 December, while the 3d U.S. Army was preparing to attack the Siegfried line in Germany, the Battle of the Bulge commenced. By 19 December, the German attack had reached such large proportions that
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the 3d U.S. Army was directed to cease its attack to the east and to turn north. The 3d U.S. Army shifted its troops from the SaarlauternSaarbrucken area to the Luxembourg-Belgium are, a distance of 100road miles. The III Corps launched the new attack at 0600 on 22 December 1944. 16-4. The size of this operation is indicated by the statistics. Eight divisions were moved from the eastern to the northern sectors, and two divisions were brought in from the rear areas. This shifted about 250,000 men and 25,000 vehicles. Units moved distances varying from 50 to 150 miles. From 18 to 31 December 1944, the trucks of the 3d U.S. Army traveled a total of 1,254,042 miles. From 17 to 23 December 1944, nearly 42,000 tons of control stations in the area checked through 133,178 vehicles. The weather was damp and cold, and the ground was covered with snow and ice. However, foot soldiers marched to entrucking and from the detrucking locations to their new battle areas. This decisive movement of an entire army was possible since smaller units could move themselves. The units of the 3d U.S. Army were well-trained in movement. Their SOP and experience tables had been tested and proved. When the job was placed upon them, they
SECTION III PLANNING CONSIDERATIONS

succeeded, knowing the importance of combat readiness.
TRAINING AREA
16-5. Foot marches will be conducted over a variety of terrain: hardball (improved and unimproved roads) grassy fields wooded areas hills tank trails
UNIFORM
16-6. The commander specifies the appropriate uniform, based on the type of fot marching activity to be performed. Uniforms appropriate for foot marching are listed below and shown in Figure 16-1: BDUs and boots fighting load approach load
EQUIPMENT
16-7. Equipment IAW installation policy.
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FORMATION
16-8. Formations used in unit unit foot marching are platoon, company and battalion in column. Other types of foot marching, such as terrain should be conducted in single or double columns.
Fighting Load
Approach March Load
Figure 16-1 Foot March Uniforms
LEADERSHIP
16-9. The PRT leader must be able to demonstrate and lead all types of footmarching activities. He must also be familiar with formations and commands. When performing foot marches, the PRT leader should be to one side of the column or group and toward the rear, in order to have a full view of all the soldiers. The PRT leader must emphasize the contributing role of PRT activies such as calisthenic drills, guerrilla drills, dumbbell drills and climbing drills have to foot marching. Calisthenic drills train soldiers to handle their own bodyweight and reinforce proper movement patterns when assuming both kneeling and prone positions. Guerrilla drills strengthen joints, train soldiers to handle their own bodyweight and another soldiers bodyweight while under load. Both calisthenics and guerrilla drills prepare solodiers for the continuous propelling and braking forces performed by the lower extremities while foot marching. Dumbbell drills develop total body muscular strength. Climbing drills effectively train soldiers upper body and core to efficiently carry the load. Studies have revealed that both endurance and strength training must be combined to improve foot marching capabilities and control injury. When regular foot marching under load was conducted twice a month as part of a unit training program that included endurance and strength training, soldiers marched faster than if march training was not included.
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COMMANDS
16-10. Control and calling of cadence is the resposibility of the PRT leader. The command, Forward, MARCH is used to begin marching. The command, Mark Time, MARCH folowed by Group, HALT. is used to terminate marching (refer to FM 22-5).
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SECTION IV TYPES OF FOOT MARCHES
TERRAIN MARCHES
16-11. Terrain marches apply the Train as You Fight principle to PRT. Running through local training areas, over hills and around obstacles improves mobility, endurance and the ability to stop, start and rapidly change direction. Terrain marches are conducted with small unit integrity. This type of running is best performed by squads and sections. Distances are covered at an intensity relative to the terrain. Small unit leaders will form the unit in single file and maintain an interval suitable for the terrain and environmental conditions. Soldiers in the toughening phase should perform terrain marches in BDUs and wellfitting boots, progressing to carrying a fighting load. Soldiers in the sustaining phase should perform terrain runs under an approach load. The intensity of exercise contributes more toward the improvement of physical readiness than does the duration.
UNIT FOOT MARCHES

16-12. Unit foot marchs are based on a time and distance that can be achieved with unit integity and a display of unit cohesion. Unit marches are organized by platoon, company, battalion, etc.; not by ability. Keeping a large unit in step, with proper distance intervals, and correct form offers intangible benefits that commanders desire. They provide a snapshot of the discipline and motivation of the unit. To ensure that all soldiers train to standard, unit foot marches will be conducted at target pace for 2.4 miles per hour or 4 kilometers per hour.
SECTION V CONDUCT OF THE FOOT MARCH

16-13. Foot marching should be included as a train as you fight component of individual and unit PRT. The discussion thus far has provided leaders the purpose and desired conditions for successful foot marches and clarified the key factors of load, rate of march time and distance as they effect the strength, endurance and mobility of soldiers. The conduct of PRT preparation activities prior to conducting a foot march is essential for the reduction of injuries. Proper progression regarding distance, while maintaining consistency in the load carried and rate of march is a primary factor for injury control for soldiers in the toughening phase. Initially, only the time or distance to be marched is progressively increased from week to week. For soldiers in the toughening phase, foot marching is a sound way to strengthen the feet and legs. Running alone does not suffice as the sole aerobic endurance activity. Calisthenics and guerrilla drills strengthen the arch, ankle, calf, knee and hip musculature in order to withstand the dynamic forces of foot marching under load.
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FREQUENCY
16-14. Foot marching should be conducted twice a month under loads concurrent with U.S. Army fighting (toughening phase) and approach (sustaining phase) march load guidelines. Foot marches will be conducted as a physical readiness training activity. This approach to foot marching avoids the cumulative effects of lower injury trauma often associated with the conduct of foot marching as a additional physical training activity. Soldiers in the toughening phase are expected to achieve the PRT foot march assessment standard of 2.4 miles or 4 km in 1 hour under fighting load. Soldiers in the sustaining phase are expected to achieve the PRT foot march assessment standard of 4 km in 1 hour under approach load.
LOAD
16-15. When planning foot marches, from a tactical perspective, leaders must have a clear understanding of soldiers ability to perform critical common tasks while under load. For this discussion, load is defined in much broader terms than just what a soldier carries. It is of critical importance due to its direct impact on the required distance and rate of march. Current Army doctrine limits the load carried by the soldier to the mission-essential equipment required by soldiers to fight, survive, and complete their combat mission. 16-16. The load is divided into fighting load and approach march load. The fighting load is carried when enemy contact is expected and consists of the soldiers clothing, kevlar, load bearing equipment (LBE), weapon, bayonet, and ammunition. Current U.S. Army doctrine recommends no more than 48 lbs (or 30% body weight) for the fighting load. These load weights include all clothing and equipment that are worn and carried. The approach march load is carried for extended operations when the soldier must carry enough equipment and munitions for fighting and existing until resupply. The approach march load consists of the fighting load plus rucksack (assault pack), sleeping roll, extra clothing, extra rations, and extra ammunition. Current U.S. Army doctrine recommends no more than 72 lbs (or 45% body weight) for the approach march load. 16-17. Whether a force is mounted or dismounted, success in combat depends upon troops who can move dismounted cross-country, covering a great distance in the shortest time. The following unit traits are important in achieving this goal: unit discipline, good leadership, teamwork, high morale, endurance, and physical strength.
RESEARCH
16-18. Studies over the last several years have determined that load mass, load volume, and load distribution as variables, when increased, produce decrements in the soldier performance of tasks such as short sprints, agility runs, ladder climbs, and obstacle course negotiation. The soldiers ability to react to the enemy directly affects combat power. The
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burden of excessive load carrying causes fatigue and lack of agility, placing soldiers at a disadvantage when rapid reaction to the enemy is required. For example, the time a soldier needs to complete an obstacle course is increased from 10 to 15% for every 10 pounds of equipment carried. It is likely that soldiers agility in the assault will also be degraded similarly. 16-19. Further studies have demonstrated that the rate of march and required distance significantly effect soldier performance upon completion of the march on critical military tasks, such as marksmanship and grenade throwing, Because of mission requirements or the limited transportation assets of some types of units (e.g. light infantry), soldiers must often depend on their personal mobility to move individual equipment. The specified, and implied, tactical requirement for soldier movement via foot marching must be viewed as a realistic, and for some, required physical readiness task. The mission analysis process must account for caution in the overloading of soldiers with unnecessary items of equipment that can lead to excessive fatigue and impair the ability to fight. 16-20. To prevent an individual load from hindering a marching soldiers mobility and combat readiness, leaders must reduce the carried load to the minimum mission-essential and survival equipment. The individual combat load is that mission-essential equipment as determined by the leader, which is required for the soldier to fight and survive immediate combat operations. 16-21. The primary consideration is not how much a soldier can carry, but how much he can carry without impaired combat effectiveness. The combat strength of a unit cannot be counted solely by the number of soldiers, but must be counted by the number of willing and physically ready soldiers capable of completing the mission.
RATE OF MARCH
16-22. Rate of march is directly impacted by the distance marched and the load a soldier must carry and is a significant factor when planning tactical or training foot marches. Appropriately designed physical readiness training, properly utilizing foot marching as an endurance and strength activity, will progressively increase soldier physical abilities in regard to functional capacity for long duration aerobic activity. In fact, recent studies have shown that through a progressive increase in load, rate of march and required distance during an 11 week basic training program, improvements in functional capacity were similar to those of a control group performing the traditional recruit training program involving running. 16-23. The commander considers all the factors that affect his mission accomplishment. The load, or rate of march, for his unit should be determined with the knowledge of his units physical capabilities, as well as the critical components of time and distance which will place his unit at its destination in the shortest time in combat-ready condition. Unit SOPs based on realistic performance oriented training, will usually state
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rates for marches on roads and cross-country, over normal terrain, under daylight or limited visibility. Rates of march, for physically capable soldiers under these conditions with fighting load are shown in Figures 16-2 to 16-5.
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DAY/ROAD (Rate of March = 4 kph) DISTANCE 4 km 8 km 12 km 16 km 20 km 24 km 28 km 32 km MARCH TIME 1:00 2:00 3:00 4:00 5:00 6:00 7:00 8:00 REST TIME 0:00 0:15 0:30 0:45 1:00 1:15 1:30 1:45 TOTAL TIME 1:00 2:15 3:30 4:45 6:00 7:15 8:00 9:45
Table 16-2 Day/Road Rate of March
DAY/CROSS-COUNTRY (Rate of March = 2.4 kph) DISTANCE 4 km 8 km 12 km 16 km 20 km 24 km 28 km 32 km MARCH TIME 1:40 3:20 5:00 6:40 8:20 10:00 11:40 13:20 REST TIME 0:00 0:45 1:15 1:30 2:00 2:30 2:45 3:15 TOTAL TIME 1:40 4:05 6:15 8:10 10:20 12:30 14:25 16:35
Figure 16-3 Day/Cross-Country Rate of March
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LIMITED VISIBILITY/ROAD (Rate of March = 3.2 kph) DISTANCE 4 km 8 km 12 km 16 km 20 km 24 km 28 km 32 km MARCH TIME 1:15 2:30 3:45 5:00 6:15 7:30 8:45 10:00 REST TIME 0:00 0:30 :45 1:15 1:30 1:45 2:00 2:30 TOTAL TIME 1:15 3:00 4:30 6:15 7:45 9:15 10:45 12:30
Table 16-4 Limited Visibility/Road Rate of March
LIMITED VISIBILITY/ CROSS-COUNTRY (Rate of March = 1.6 kph) DISTANCE 4 km 8 km 12 km 16 km 20 km 24 km 28 km 32 km MARCH TIME 2:30 5:00 7:30 10:00 12:30 15:00 17:30 20:00 REST TIME 0:30 1:15 1:45 2:30 3:00 3:45 4:15 5:00 TOTAL TIME 3:00 6:15 9:15 12:30 15:30 18:45 21:45 25:00
Figure 16-5 Limited Visibility/Cross-Country Rate of March 16-24. Maintaining adherence to these rates of march, and utilization of the techniques of a reliable pace setter and proper halts, will enable all soldiers to physically train to a foot march readiness standard as part of the toughening phase of PRT. Foot march training at too fast of a progression, increases the potential for injury. Using a pacesetter and planned halts effectively monitor the rate of the foot march. The
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pacesetter is an experienced soldier, carrying the same load as the majority of the other soldiers, and marching from 4 to 10 meters at the head of the column. The pace of the column must be governed by the most heavily loaded element. The pacesetters primary duty is to maintain the rate of march ordered by the column commander. He does this by establishing his pace (length of step) and cadence (number of steps per minute) to obtain the prescribed rate of march. The rate of march is the regulated speed of a column or element that is established by the individual in the lead element to maintain the prescribed average speed. For a foot march, the normal pace is 30 inches at a cadence of 106 steps per minute. The pacesetter should be of medium height so that average strides might be taken. Over or under striding tends to quickly tire the leg muscles and affects the efficiency of marching troops. The leader marching at the head of the column supervises the pacesetter to ensure that the pacesetter takes average strides and maintains a uniform cadence.
DISTANCE
16-25. Distance is a fact derived from mission analysis and METT-T. The current location of the unit and the distance required to march to a new location is a fact. The leader determines the rate of march based on the time available, the known distance and type of terrain (factors of METTT). The foot march tables previously listed above provide planning guidance. Leaders will assign a rate of march based on the specified tasks in the mission statement or scheme of maneuver. Load and rate of march are tactical planning factors that are inversely proportional. Studies have shown that as load increases the rate of march decreases. Increasing both load and rate of march has shown to increase the risk of injury.
HALTS
16-26. During a foot march, halts are enforced routinely to rest personnel and adjust equipment. Units that foot march on a regular basis normally regulate halts by SOP. Under normal physical readiness training for foot marching, the soldiers in the toughening phase will be capable of sustaining the rates of march described with a 15-minute halt after 60 minutes of marching. On extended marches, such as forced marches, variations to the time schedule should be minimal. For planning purposes, the maximum distances for forced marches are 56 km in 24 hours; 96 km in 48 hours; and 128 km in 72 hours. Full advantage will be taken of the halts to insure troops are rested. This will enable the rate of march to be increased if necessary. Halts are taken to ensure the arrival of the unit in effective fighting condition.
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FOOT MARCH FORM

HEAD 16-27. The head should be held high, with the chin neither pointing up or down. Allowing the head to ride forward puts undue strain on the muscles of the upper back. SHOULDERS 16-28. The shoulders should assume a neutral posture, neither rounded forward or forcefully arched backward. Rounding the shoulders forward is the most common fault in everyday posture and is incresed when carrying a heavy load. This is usually associated with tightness of the chest and shoulders. ARMS 16-29. Arms are in the ready position with weapon pointing away from formation. TRUNK AND PELVIS 16-30. The trunk should remain over its base of support, the pelvis. A common problem with fatigue is allowing the trunk to get in front of the legs and pelvis. This forces the lower back muscles to spend too much energy resisting further trunk collapse to the front. LEGS 16-31. Power is generated from below the knee. Energy is wasted as the knees come higher and the large muscles of the hips and thighs are engaged. Practice getting a strong push-off from the ankle of the back leg. This helps to naturally lengthen the stride. Lengthening the stride by reaching forward with the front leg will be counterproductive. FEET 16-32. The feet should be pointed directly forward while foot marching. With fatigue and certain muscle imbalances, the legs and feet will start to rotate outward. This hinders performance and may create abnormal stresses that cause injury.
SECTION VI - SUMMARY
16-33. Foot marching is a common soldier task that must be conducted regularity in the PRT program. An essential quality of the principle of Train to sustain proficiency is proper physical and mental conditioning. Foot marching is an activity that builds the stamina to accomplish both.
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Chapter 17
Obstacle Course Negotiation

Obstacle course running develops physical capacities and fundamental skills and abilities that are important to soldiers in combat operations. Soldiers must be able to crawl, creep, climb, walk, run and jump in order to accomplish certain missions. Further, carrying full field equipment, they must be able to do all these things for long periods of time without exhaustion or injury, even after
SECTION I OBSTACLE COURSES

fatigue has set in.
TRAINING AREA
17-1. Conditioning and Confidence Obstacle courses as prescribed in this chapter and that comply with installation and FM 3-25.20 safety requirements.
UNIFORM
17-2. Soldiers will wear BDUs and boots.
EQUIPMENT
17-3. Crash pads and safety nets as prescribed in this chapter.
FORMATION
17-4. Individual soldiers will negociate conditioning and confidence obstacle courses. Once individual soldiers have achieved conditioning obstacle course proficiency, soldiers can be paired and the conditioning obstacle course may be negociated in buddy teams of two to four soldiers.
LEADERSHIP
17-5. Considerable time and effort must be expended to teach soldiers how to correctly negotiate conditioning and confidence obstacles. Soldiers are required to receive instruction for each obstacle negotiated, have each obstacle demonstrated to standard by a PRT leader or AI and be allowed to practice obstacle negotiation prior to course negotiation.
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Conditioning obstacle courses may be run for time. Confidence obstacle courses incorporate complex obstacles that involve height and will not be run for time. PRT leaders will ensure that AIs are positioned at each conditioning and confidence obstacle to ensure proper negotiation and soldier safety. Refer to Section V Confidence Obstacle Courses to identify those high obstacles that require a PRT leader(s) or AI (s) positioned on the obstacle. PRT leaders are required to perform risk management procedures as specified by their installation.
COMMANDS
17-6. N/A.
SECTION II OBSTACLE COURSE NEGOTIATION SKILLS

17-7. One of the objectives of physical readiness training is to develop soldiers who are proficient in military physical skills (such as running, jumping, climbing, and carrying). Fast and skillful execution of these skills may mean the difference between the success and failure of combat missions.
RUNNING
17-8. Running is used to develop endurance. Soldiers should be exposed to running in various situations: on roads, over rough ground, up and down hills, across country, and over low obstacles.
JUMPING
17-9. In long jumping, the takeoff foot is planted firmly and the spring comes from the extension of this leg as the other leg reaches for the far side of the obstacle (like a ditch). The arms are forcible raised forward and upward to assist in propelling the body. Landing may be on one or both feet, depending upon the length of the jump. In jumping downward from a height, the jumper should aim his feet at the desired landing spot and jump with the knees slightly bent, feet together, and the trunk inclined slightly forward. As the feet strike the ground, the shock is absorbed by bending the knees into a full squatting position. If the height is too great or the ground too hard to absorb the shock, then the jumper should execute a forward roll or side roll, thus absorbing some of the shock.
DODGING
17-10. In combat situations it is often necessary to change directions quickly. To dodge while running, the lead foot (left foot if the direction is to the right, and right foot if the direction is to the left is firmly planted on the ground. The opposite foot is moved in the new direction. The knees are flexed slightly during the movement and the balanced center of
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gravity is low. The head and trunk are quickly turned in the new direction at the instant of directional change.
CLIMBING AND SURMOUNTING

17-11. The soldier should know how to effectively climb and surmount various types of obstacles.
VERTICAL CLIMBING A ROPE OR POLE

17-12. The techniques are similar, whether climbing a rope or pole. The hands grasp the rope or pole overhead with the palms toward the face, and the body is pulled upward with the arms and shoulders assisted by the feet, which grip and assist by pushing downward. If shoulder-girdle strength and body coordination are not adequate to permit alternating hands, the arms act together in pulling upward.
CLIMBING OVER A WALL

17-13. When going over a wall, the body is as close to the top as possible to maintain a low silhouette (in combat operations, it is important to offer as small a target as possible, and in preparation for going over the wall, the rifle is slung across the back so that the hands are free). There are two methods commonly used for surmounting a wall of moderate height and one method for dropping from it.
CHINNING
17-14. Approach the wall at either a walk or a slow run. Jump upward and grasp the top of the wall and chin yourself upward until it is possible to change into a pushup. Place the chest on the wall and kick vigorously upward and over with both legs. A creeping motion with the toes against the wall will help the upward progress of the chinning and pushing up.
CREEPING
17-15. Approach the wall either at a walk or a slow run. Jump upward and grasp the top of the wall. Make contact with both knees and start a creeping motion upward. As the knees reach their limit of upward motion, place both feet against the wall and continue with a walking, creeping motion until one leg can be thrown over the top of the wall. Make sure a creeping walk is used.
RUN, JUMP, AND VAULT

17-16. Approach the wall at a run, jump forward and upward at it, and place one foot against it as high up as possible. Use the foot in contact with the wall to help push the body upward while grasping the top of the wall with the hands. Pull the body up with the arms, assisted by pressure from the foot against the wall, and swing the legs over, propelling the body over the wall.
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HOOK AND SWING

17-17. Approach the wall at a run and jump forward and upward. Hook one elbow over the wall, locking the arm in place by pulling up until the top of the wall is underneath the armpit. Grasp the top of the wall with the other hand. Draw the leg that is closer to the wall up toward the abdomen as far as possible. Then, swing the outside leg over the wall. The body is then carried over with a rolling motion. Soldiers who are unable to draw up the leg as described can use a variation of this leg action. While hanging with both legs fully extended, start a swinging motion with the legs together. When the legs have enough momentum, swing the outside leg over the wall with a vigorous kick, and then follow with the body.
DROPPING
17-18. Execute all drops from the wall in the same manner. Place one hand against the far side of the wall while the other hand grasps the top. From this position, roll over the wall and vault away from it with the legs swinging clear. As the body passes over the wall and drops, face the wall. This keeps the rifle and other equipment clear. Balance is maintained by retaining a grasp on the top of the wall as long as possible.
CLIMBING LADDERS AND CARGO NETS

17-19. Rope ladders, stationary vertical ladders, and cargo nets require the same general climbing technique. Grasp the side supports firmly in the hands about shoulder height and place the feet on a rung, which will cause the body to be extended. To move up, obtain a higher grasp and move the opposite leg up a rung. The body is elevated as the knee straightens.
TRAVERSING HORIZONTAL OBJECTS BY HAND

17-20. Traversing horizontal objects puts stress on the arms and shoulder-girdle area, when the feet are suspended in the air and the arms and shoulders support body weight.
TRAVERSING HORIZONTAL ROPES OR PIPES

17-21. The hands grasp the horizontal support overhead with the palms facing. To propel the body forward, one hand is released and moved forward to secure a new grasp. At the same time, the opposite side of the body is swung forward. The other hand is then released and moved forward, as the soldier continues to move.
TRAVERSING HORIZONTAL LADDERS

17-22. The movement is the same as used in traversing a rope or pipe. The hands, however, are placed on the rungs palms forward; otherwise, the technique is the same.
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VAULTING
17-23. Vaulting is employed to overcome low barriers or fences. The object to be surmounted is approached at an angle. The hand on the side next to the obstacle is placed on top of the obstacle, and with a straightarm movement the body weight is pushed upward. At the same time, the leg on the side next to the obstacle is thrown upward and over the top, followed by the other leg. In landing, the weight comes down on the leading leg first, followed by regaining the balance on both legs. The free arm serves as a balance. A direct (front) approach can also be used, at which time both legs go over the object together.
BALANCING
17-24. Balancing the body while walking or running on a narrow object, as when crossing obstacles, is a skill, which requires practice and confidence. Balance is required in negotiating a log placed across a stream, or in crossing any narrow beam or rail. To perform this skill, place the feet on the object to be crossed, hold the arms to the side at shoulder level, and fix the eyes on the object approximately 5 yards in front of the feet. Walk the object by placing first one foot and then the other in the center of the object, thereby moving forward, using the arms to aid in maintaining balance.
CRAWLING
17-25. Crawling in combat situations is a useful skill. Crawling may be in the high or low stance.
HIGH CRAWL
17-26. The soldier moves on his hands and knees, moving one hand and the opposite knee and then continuing to move the hands in alternation with the knees.
LOW CRAWL
17-27. The soldier is in the prone position. Pulling with both arms and pushing with one leg accomplish forward movement. The other leg is dragged behind. The legs are alternated frequently to avoid fatigue.
THROWING
17-28. Throwing may be from the kneeling or standing position. The object to be thrown is held in the throwing hand and the throwing arm is bent at the elbow; the hand is then moved to the rear until it is behind the ear. The body is turned so that the lead foot and balance (other) arm point toward the target. The balance arm is used to sight over and align the throwing hand with the target. When properly aligned, the elbow is move rapidly forward until it is at a point just in front of the body, where the arm is straightened and the wrist snapped. This whip motion propels the object to the target. Underhand throws get momentum by the
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thrower bending his knees and swinging the throwing arm to the rear. As the knees are straightened, the arm is forcefully swung forward from the shoulder and the object is released.
FALLING
17-29. Injuries may be avoided if soldiers are taught to fall properly by using body momentum to their advantage during a fall rather than resisting it. If enough momentum is present, as in falling while running or in jumping from a height, the soldier can extend his hands to catch
SECTION III TYPES OF OBSTACLE COURSES

his weight and at the same time duck the head and forward roll onto his feet. The key to falling without injury from the standing position is relaxation and rolling the body to take the momentum of the fall on the outside of one leg, hip, and buttock. 17-30. There are two types of obstacle courses, conditioning and confidence. 17-31. The conditioning course has low obstacles that must be negotiated quickly. Running the course challenges the soldiers basic motor skills and physical condition. After soldiers receive instruction and practice negotiation skills, they may run the course against time. 17-32. The confidence course has higher more difficult obstacles than the conditioning course. It gives soldiers confidence in their mental and physical abilities and cultivates their spirit and daring. Soldiers are encouraged but not forced to negotiate each obstacle. Unlike conditioning courses, confidence courses are not run against time.
SECTION IV CONDITIONING OBSTACLE COURSES

17-33. Conditioning obstacle courses are typically not standardized due varying topographical conditions. However, individual obstacles within the conditioning course are standardized for both construction and negotiation. Commanders should use ingenuity in constructing courses, making good use of streams, hill, trees, rocks and other natural obstacles. Since conditioning courses are run against time, they should not be made dangerous. 17-34. Conditioning Courses should be developed based on the following guidelines: Courses should be horseshoe-shaped with route signs and the finish close to the start. Total course distance ranges from 300 to 450 yards. Courses contain 15 to 25 obstacles placed 20 to 30 yards apart.
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Obstacles are arranged so that those that exercise the same muscle groups are separated and not performed consecutively. Obstacles must be solidly built with no sharp points or corners and landing pits must be filled with sawdust or ground tires. Lanes will be wide enough for 6 to8 soldiers to run course at the same time and avoid congestion. Courses will be built and marked so soldiers can not sidestep the obstacles or detour around them. To minimize the possibility of falls and injures due to fatigue, the last two or three obstacles should not be too difficult or involve high climbing.
TYPES OF CONDITIONING OBSTACLES

OBSTACLES FOR JUMPING 17-35. These obstacles include ditches soldiers can clear with one leap, trenches they can jump into and out of or hurdles.
Figure 17-X Obstacles For Jumping OBSTACLES FOR DODGING 17-36. These obstacles include mazes or lanes for change of direction. The maze is constructed from posts set in the ground at irregular intervals. The spaces between the posts are narrow so that soldiers must pick their way carefully through and around them. Lane guides are built
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to guide soldiers in dodging and change of direction. Figure 17-X Obstacles For Dodging
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OBSTACLES FOR VERTICAL CLIMBING AND SURMOUNTING 17-37. These obstacles include climbing ropes 11/2 inches in diameter (plain or knotted), cargo nets, walls (7 or 8 feet high), or vertical poles (6 to 8 inches in diameter and 15 feet high).
Figure 17-X Obstacles For Climbing and Surmounting OBSTACLES FOR HORIZONTAL TRAVERSING 17-38. These obstacles include ladders, ropes, pipes or beams positioned 8 to 10 feet off the ground. These obstacles may be traversed using the arms only or a combination of arms and legs.
Figure 17-X Obstacles For Horizontal Traversing
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OBSTACLES FOR CRAWLING 17-39. These obstacles include large pipe sections (tunnels 4 feet in diameter and 8 feet long), low rails (8 inch diameter log, 8 feet long and 2 feet off the ground) and wire (all wire lanes will be 10 feet wide, 30 feet long and 2 feet off the ground).
Figure 17-X Obstacles For Crawling OBSTACLES FOR VAULTING 17-40. These obstacle include fences or low walls (3 to 31/2 feet high).
Figure 17-X Obstacles For Vaulting
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OBSTACLES FOR BALANCING 17-41. These obstacles include beams, logs or planks that span water obstacles or dry ditches (2 feet deep).
Figure 17-X Obstacles For Balancing
NEGOCIATION STANDARDS FOR CONDITIONING COURSES

LANES TO GUIDE CHANGE OF DIRECTION 17-42. To successfully negotiate this obstacle you must enter and exit the change of direction lanes while running, using the following technique. To change direction while running, plant your lead foot (left foot if the direction is to the right; right foot if the direction is to the left) firmly on the ground. Then, move your opposite foot in the new direction. Your knees are flexed slightly and your center of gravity is low. Turn your head and trunk quickly in the new direction at the instant of the directional change. DITCH 17-43. To successfully negotiate this obstacle you must jump over the ditch while running and use the following technique. When jumping over a ditch, your takeoff foot is planted firmly and the spring comes from the extension of this leg as your other leg reaches for the opposite side of the ditch. Raise your arms forcibly forward and upward to assist in propelling your body. Your landing maybe on one or both feet, depending on the length of the jump. CLIMBING ROPE 17-44. To successfully negotiate this obstacle you must climb the rope, using the following technique. Grasp the rope overhead with your hands keeping your palms toward your face, then pull your body upward with your arms and shoulders. To assist with your feet on a knotted rope, squeeze the rope and push off the knot with the bottoms of the feet. To
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continue climbing, re-grasp the rope overhead, then raise your legs at the hips and reposition your feet as mentioned above. Continue this technique until reaching the top of the rope. Touch the beam above the anchor point and descend the rope to the ground. LOGS 17-45. To successfully negotiate this obstacle you must walk or run the log using the following technique. Place your feet on the log to be crossed, hold your arms at your sides at shoulder level and fix your eyes on the log approximately five yards in front of your feet. Walk or run the log by placing first one foot then the other in the center of the log, moving forward using your arms to maintain balance. HORIZONTAL LADDER 17-46. To successfully negotiate this obstacle you must traverse the ladder using the following technique. Grasp the first rung overhead with your palms facing forward and suspend your body. To propel your body forward, release one hand and move forward to secure a new grasp. At the same time, swing the opposite side of your body forward. Release your other hand and move it forward to re-grasp another rung. Continue this technique, grasping each and every rung, until you reach the last rung. Suspend your body from the last rung, then drop to the ground. MAZES TO CAUSE CHANGE OF DIRECTION (ALTERNATE HIGH STEPPING) 17-47. To successfully negotiate this obstacle you must enter and exit the maze while running and use the following technique. Run on the balls of the feet and raise the knees up high with each step while crossing over the obstacles and placing the each foot in adjacent grid squares. HORIZONTAL ROPE 17-48. To successfully negotiate this obstacle you must traverse the rope using the following technique. Reach up and grasp the rope with your hands and swing your legs up to assume the position used when climbing a vertical rope. Leading with your head, traverse the rope horizontally by pulling with your arms. Your feet and legs are used to secure your position on the rope and may also be used assist in your movement as in the vertical rope climb. To complete negotiation of this obstacle one hand must touch the post securing the end anchor point. WIRE 17-49. To successfully negotiate this obstacle you must enter and exit using the low crawl technique. Low crawl - Start in the prone position. To move forward, pull with both arms and push with one leg. Your other leg is dragged behind. Your legs are alternated frequently to avoid fatigue. Continue this technique until your body has cleared the low wire.
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CARGO NET 17-50. To successfully negotiate this obstacle you must approach the net while running. Leap to grasp the rope rungs overhead and step up on the lower rope rungs. You may use either of the following methods to climb the cargo net: The first technique would be to perform alternating arm and leg movements ( i.e. Reach up with your right arm to grasp a higher rung while simultaneously stepping up with your left leg). The second technique would be to grasp and step with the same side arm and leg, ascending the rope in a crawling fashion. Continue this technique to the top of the net, then propel your body over the platform and descend the net on the other side using a similar technique. FENCE 17-51. To successfully negotiate this obstacle you must use the following technique. Vaulting - Approach the fence at an angle, your hand on the side next to the fence is placed on top of the fence and with a straight arm movement push your body weight upward. At the same time, your leg on the side next to the fence is thrown upward and over the top, followed by your other leg. In landing, your weight comes down on the landing leg first, followed by regaining your balance on both legs. Your free arm also serves as a balance. A direct front approach, can also be used, at which time both legs go over the fence together. TRENCH 17-52. To successfully negotiate this obstacle you must use the following technique. Jump downward into the trench, aiming your feet at the desired landing spot with your knees slightly bent, feet slightly apart and trunk inclined slightly forward. As your feet strike the ground, absorb shock by bending your knees to a squatting position. If the height is too great or the ground too hard to absorb the shock, then you should land with your feet together and execute a forward or side roll to absorb some of the shock. To exit the trench, use one of the following techniques: Approach the trench wall at a run, jump forward and upward at it and place one foot against the trench wall as high as possible. Use your foot in contact with the wall to help push your body upward while grasping the top of the trench with your hands. Pull your body up with your arms, assisted by the pressure of your foot against the wall and swing your legs over to propel yourself out of the trench. Using the second technique, approach the trench wall at a run and jump forward and upward. Hook one elbow over the top of the trench, locking your arm in place by pulling up until the top of the trench is under your armpit. Grasp the top of the trench with your other hand. Draw your leg that is closest to the trench wall up toward your abdomen as far as possible, then swing the outside legs over the top of the trench. Your body is then carried over with a rolling motion. Soldiers who are unable to draw up the leg as described can use a variation of this leg action. While hanging with both legs fully extended, start a swinging motion with your legs together. When your legs have enough momentum, swing your outside leg over the trench wall with a vigorous kick, then follow with your body to exit the trench.
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LOW RAILS 17-53. To successfully negotiate this obstacle you must use the low crawl technique to move under the low rails. PLANKS OR BEAMS 17-54. To successfully negotiate this obstacle you must use the same technique listed to traverse the logs. WALL 17-55. To successfully negotiate this obstacle you may use either of the following techniques to surmount the wall. Run, jump and vault. When using this method approach the wall at a run, jump forward and upward at it and place one foot against the wall as high as possible. Use your foot in contact with the wall to help push your body upward while grasping the top of the wall with your hands. Pull your body up with your arms, assisted by the pressure of your foot against the wall and swing your legs over to propel yourself over the wall. The second technique is the Hook and swing - Approach the wall at a run and jump forward and upward. Hook one elbow over the wall, locking your arm in place by pulling up until the top of the wall is under your armpit. Grasp the top of the wall with your other hand. Draw your leg that is closest to the wall up toward your abdomen as far as possible, then swing the outside leg over the wall. Your body is then carried over with a rolling motion. A variation of this leg action can be used by soldiers who are unable to draw up the leg as described. While hanging with both legs fully extended, start a swinging motion with your legs together. When your legs have enough momentum, swing the outside leg over the wall with a vigorous kick, then follow with your body. To drop from the wall to the ground, place one hand against the far side of the wall while the other hand grasps the top. From this position, roll over the wall and vault away from it with your legs swinging clear. As your body passes over the wall and drops, face the wall. Balance is maintained by retaining your grasp on the top of the wall as long as possible and then drop to your feet. DITCH 17-56. To successfully negotiate this obstacle you must use the technique previously listed for the ditch in (2) above. LOW WALL 17-57. To successfully negotiate this obstacle use the vaulting techniques described for negotiation of the fence in (10) above. HURDLES 17-58. To successfully negotiate this obstacle you may leap over the hurdle one leg at a time or step on the hurdle with one leg and leap down from the hurdle with the other or both legs to the ground.
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PLATFORM 17-59. To successfully negotiate this obstacle, surmount the platform by using the support beams to step up and pull you to the top. When jumping down from the platform to the ground, perform the same technique used for jumping downward from a height as in negotiating the Trench in (11) above. TUNNEL 17-60. To successfully negotiate this obstacle, two crawling methods may be used. High crawl This technique is performed on your hands and knees. Propel yourself forward by moving one hand forward while simultaneously moving your opposite knee forward. Continue moving on your hands and knees in an alternating fashion. The second technique is the Low crawl Start in the prone position. To move forward, pull with both arms and push with one leg. Your other leg is dragged behind. Your legs are alternated frequently to avoid fatigue. Continue this technique until exiting the tunnel. LANES TO GUIDE CHANGE OF DIRECTION 17-61. To successfully negotiate this obstacle see (1) above.
CONDUCTING THE CONDITIONING OBSTACLE COURSE

17-62. Before soldiers run the conditioning obstacle course in its entirety, they should be taken to each obstacle and instructed in the proper negotiation techniques previously mentioned. In each case the techniques should be explained in detail with emphasis on avoidance of injury. All soldiers should be given the opportunity to practice on each obstacle until they become proficient at negotiation. Before the course is run against time, several practice runs should be run at a slower pace. During such practice runs, PRT leaders and AIs observe their performance and make appropriate corrections. Soldiers should never be permitted to run conditioning obstacle courses for time until they have mastered all obstacles thoroughly. The best method of timing soldiers on the obstacle course is to have the timer stand at the finish and call out minutes and seconds as each soldier crosses the finish line. If soldiers fail to negotiate an obstacle a predetermined penalty (5 to 10 seconds)
SECTION V CONFIDENCE OBSTACLE COURSES

should be assessed. 17-63. Confidence obstacle courses challenge soldiers strength, endurance and mobility while instilling self-confidence and promoting teamwork. Soldiers do not negotiate these obstacles at high speed or against time. Obstacles vary in difficulty, with some very high obstacles. Safety nets are provided for these high obstacles. Soldiers may skip any obstacle they are unwilling to attempt. PRT leaders and AIs should encourage, but not force soldiers to attempt every obstacle. Fearful
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soldiers should be encouraged to negotiate the easier obstacles before attempting the higher more difficult ones. Some of the higher, more difficult obstacles may be negotiated as a group effort, with stronger soldiers assisting those unable to negotiate the obstacles by themselves. Gradually, as their confidence and negotiation skills improve, the weaker soldiers will be able to successfully negotiate all obstacles individually. PRT leaders and AIs should be available to assist soldiers in proper obstacle negotiation throughout the course. At no time are PRT leaders or AIs to try to make obstacles more difficult to negotiate by shaking ropes, rolling logs, and so forth. This practice destroys confidence and greatly jeopardizes safety. Confidence obstacle courses must be constructed IAW Folio Number 1, Training Facilities, Corps of Engineers Drawing number 28-13-95. Contact your installation Directorate of Public Works for blueprints. 17-64. The Armys standardized confidence obstacle course consists of 24 obstacles, grouped into color-coded quadrants with six obstacles in each. Negotiation becomes more difficult beginning with the Black Quadrant followed by the Blue Quadrant, White Quadrant and Red Quadrant. All soldiers will begin confidence course obstacle negotiation in the Black Quadrant. Soldiers will progress to the more difficult quadrants (Blue, White and Red) when they become proficient and successfully negotiate obstacles in the previous quadrants.
TYPES OF CONFIDENCE COURSES OBSTACLES

BLACK QUADRANT High Step Over. 17-65. Soldiers step over each bar: they either alternate legs or use the same leg each time while making an effort not to use their hands. (Shorter soldiers may be required to use hands). Soldiers must be spaced so as to prevent kicking each other. The Swinger 17-66. Obstacle no longer used. TRADOC Regulation 350-6, Appendix K. Low Wire 17-67. Soldiers move forward under wire, on their backs while raising wire with their hands to clear their bodies while moving to the end of the obstacle. The Swing, Stop and Jump 17-68. Soldiers gain momentum with a short run, grasp the rope, and swing their bodies forward to the top of the wall. They release the rope while standing on the wall and jump to the ground. Six Vaults 17-69. Soldiers vault over each log using one or both hands.
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Easy Balancer 17-70. Soldiers walk up one incline log and down the one on the other side to the ground. Running is not authorized.
Figure 17-X Black Quadrant Obstacles BLUE QUADRANT The Belly Buster. 17-71. Soldiers vault, jump or climb over a moving log. Reverse Climb
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17-72. Soldiers approach the underside of the climbing ladder, climb up to and over the top of the ladder, then climb down the opposite side. The Weaver 17-73. Soldiers move from one end of the obstacle to the other by weaving their bodies under one bar and over the next. Hip-Hip 17-74. Soldiers step over each bar by either alternating legs or using the same leg each time while making an effort not to use their hands. Balancing Logs 17-75. Soldiers walk or run along logs while maintaining their balance. Island Hoppers 17-76. Soldiers jump from one log to another until obstacle is negotiated from near to far side.
Figure 17-X Blue Quadrant Obstacles
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WHITE QUADRANT The Tough Nut 17-77. Soldiers step over each X in each lane. The Slide for Life 17-78. Soldiers climb the tower, mount the center of the platform, grasp rope firmly with hands and perform a heel hook. Soldiers begin traversing down the rope by moving hand-over-hand and reaching with the legs. Soldiers brake by use of hands, legs and feet. Soldiers traverse rope to a marked release point. Soldiers dismount the rope by removing their legs from the rope, hanging with arms fully extended and drop to the ground landing on their feet. If during negotiation, the soldiers legs come off the rope, soldiers should attempt to heel hook and lock legs back on the rope. Soldiers must be instructed on proper technique for landing in the net if they should fall from the obstacle. Soldiers need to draw their knees towards their chest, tuck their chin and attempt to land on their back or side. Only one soldier is allowed on the rope at a time. This obstacle is dangerous if the rope is wet. This obstacle requires one instructor on the platform and one at the release point. Net will extend from below the platform to the release point. Low Belly Over 17-79. Soldiers mount the low log and jump onto the high log. they grasp over the top of the log with both arms, keeping the belly area in contact with it. Soldiers swing their legs over the log, then lower themselves to the ground. Belly Crawl 17-80. Soldiers move forward under the wire on their stomachs, to the end of the wire obstacle. The Dirty Name 17-81. Soldiers mount the low log and jump onto the high log. Soldiers swing their legs over the top log, then lower themselves to the ground. The Tarzan 17-82. Soldiers mount the lowest log and maintain balance while walking the length of it. Soldiers then mount the higher log and maintain balance until they reach the horizontal ladder. Soldiers then step onto the foot blocks and grasp the first rung of the ladder. Begin traversing the ladder by releasing one hand at a time and swinging forward, grasping a more distant rung each time. Upon reaching the last rung, soldiers hang with arms fully extended and drop to the ground landing on their feet.
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Figure 17-X White Quadrant Obstacles RED QUADRANT Inclining Wall 17-83. Soldiers approach the underside of the wall, jump up and grasp the top and pull themselves over the top. Soldiers slide or jump down the incline to the ground. Skyscraper 17-84. A team of soldiers (4+) jump or climb to the first floor and either climb the corner posts or help one another to higher floors. All climbing from the second to the fourth floor is accomplished only on sides containing safety nets. Crash pads are positioned on the non-climbing sides of the obstacle. The top of the obstacle is off limits and will not be negotiated. Only one team should be on the obstacle at a given time. Soldiers descend from floor to floor individually or as a team. Soldiers should not jump to the ground from above the first floor. Soldiers must be instructed on proper technique for landing in the net if they should fall from the obstacle. Soldiers need to draw their knees towards their chest, tuck their chin and attempt to land on their back or side. Jump and Land 17-85. This obstacle is no longer authorized for use.
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Confidence Climb 17-86. Soldiers climb the vertical ladder to the second rung from the top, climb over the rung and descend the other side. Only one soldier is allowed on the obstacle at a time. An instructor is harnessed in at the top of the obstacle to assist soldiers with obstacle negotiation. Soldiers must be instructed on proper technique for landing on the pad if they should fall from the obstacle. Soldiers need to draw their knees towards their chest, tuck their chin and attempt to land on their back or side. Pads will be placed at the base of the obstacle on both climbing sides. Belly Robber 17-87. Soldiers step on the lower log and assume a prone position on the horizontal logs. Soldiers crawl over the logs to the opposite end of the obstacle. Rope gaskets must be attached to the ends of the logs to keep the hands from being pinched and to ensure logs cannot fall from the perpendicular cradle. The Tough One 17-88. Soldiers climb the cargo net up and over at the low end of the obstacle (13 ft.). Soldiers move across the top of the logs and climb the ladder and over the log at the high end (33 ft.). An instructor is harnessed in at the high end of the obstacle to assist soldiers with obstacle negotiation. Soldiers then climb down the cargo net to the ground. Net will extend from below the log walk and crash pads are positioned at the base of each cargo net. Soldiers must be instructed on proper technique for landing in the net if they should fall from the obstacle. Soldiers need to draw their knees towards their chest, tuck their chin and attempt to land on their back or side.
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Figure 17-X Red Quadrant Obstacles
SECTION VI SUMMARY
17-89. Obstacle courses provide soldiers with an activity that challenges their strength, endurance and mobility while honing critical combat skills and instilling confidence. They are an integral part of the PRT program and should be performed regularly. Confidence obstacle course negotiation is high-risk training. PRT leaders must follow appropriate risk management and safety practices.
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Chapter 18
Water Survival Training

There are times during military operations when soldiers may need to negotiate water obstacles. Leaders at all levels should be aware of potentially dangerous situations this presents for soldiers who fear water or cannot swim. It is unrealistic to expect that every soldier will be a proficient swimmer. However, every soldier can be trained to participate safely in military training conducted in aquatic environments. Water survival training will build soldiers confidence for operations in and
SECTION I PURPOSE OF WATER SURVIVAL TRAINING

around water.
18-1. This chapter describes the Army's Water Survival Training (AWST) program. The main goal of this training is to assist commanders and PRT leaders in determining the water survival ability level of their soldiers and train them to survive in water.
TRAINING AREA
18-2. AWST will be conducted in installation pools as opposed to open water. The length and width distance requirements for performing this training are based on a pool 25 yards long by 15 yards wide. For larger or smaller pools, PRT leaders will adjust accordingly.
UNIFORM
18-3. Soldiers will wear BDUs and boots with swimsuit or IPFU as an under garment. BDUs may give off high levels of dye because of the chlorinated pool water. This can adversely affect the quality of the water and make the pool unusable for up to two days after the exercise. Consult TB MED 575 and appropriate medical and pool personnel before conducting this training.
EQUIPMENT
18-4. Soldiers will wear LBE, Kevlar, flak jacket and waterproofed rucksack, which will be used as a flotation device. A sleeping bag and sleeping mat may be attached externally to the rucksack. 18-5. Soldiers will carry an M16 training aid (rubber duck).
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FORMATION
18-6. Soldiers will be given preliminary instruction deck side or in bleachers around the pool. Soldiers may be taught individually or in mass in the pool facing an instructor on deck. AIs will be positioned around the pool and in the water to assist soldiers.
LEADERSHIP
18-7. Considerable time and effort must be expended to teach soldiers how to correctly perform water survival skills. The unit will provide instructors for water survival training. They will explain, demonstrate, and evaluate all skills. The ideal instructor-to-soldier ratio during training and testing is one to six. Instructors must be strong swimmers who are competent in all water survival skills through Class One - Advanced Survival Swimmer. Although it is not required, instructors should hold either the American Red Cross Training certificate or Water Safety Instructor certificate. PRT leaders are required to perform risk management procedures as specified by their installation.
COMMANDS
18-8. N/A.
SAFETY
18-9. Safety is the first concern when training soldier in and around water. Two qualified lifeguards must be on duty at all times during water survival training. The lifeguards must have a current American Red Cross Lifeguard Training certificate and must be certified in first aid and cardiopulmonary resuscitation (CPR). The following are important safety considerations: Know the water survival ability level of each soldier. Conduct all water survival training in a pool, with lifeguards and appropriate equipment present. Ensure the water is at least nine feet deep at the deep end of the pool. Have safety and emergency action plans. Use the buddy system. (Pair a strong swimmer with a weaker one.) Ensure all water entries during training are done feet-first. Ensure soldiers use the water entry techniques described in this chapter. 18-10. The following equipment must be on site while conducting water survival training: Shepherds crook or reaching pole Heaving line Ring buoy Back board with tie down straps Cervical collar
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Whistle First aid kit Safety ropes with D-rings
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SECTION II CLASSIFICATION AND EVALUATION

18-11. The commander must know the water survivability levels of his soldiers to determine how much training time must be devoted to teaching water survival techniques.
CLASSIFICATION LEVELS
18-12. There are three levels of classification in the water survival-training program. Class Three - Basic Survival Swimmer. Class Two - Intermediate Survival Swimmer. Class One - Advanced Survival Swimmer.
IDENTIFICATION OF NON-SWIMMERS
18-13. Before beginning training and qualification at the Class Three - Basic Level, identify those soldiers who say they cannot swim and or cannot stay buoyant on their own power for two minutes. Based on the factors such as fear of water and lack of fundamental skills, non-swimmers require additional training time. Most soldiers who have even marginal aquatic ability can become qualified at the Class Three - Basic level using only two to four hours training time. Give the remaining group the two-minute buoyancy test to identify non-swimmers. For this publication, nonswimmers are those who cannot maintain buoyancy for two minutes on their own power without showing signs of undue fear, stress, panic, or fatigue. Do not give this test to soldiers who identify themselves as nonswimmers. Give the soldiers who do not pass the two-minute buoyancy test extra training to master the Class Three - Basic requirements. Despite additional training, some soldiers will not meet these requirements. Have AIs present during the test both in and out of the pool to maintain safety and ensure that no one touches the bottom.
TWO-MINUTE BUOYANCY TEST

18-14. Wearing BDU, boots, LBE, helmet, and flak jacket, step into the water at the shallow end of the pool and walk toward the deep end until shoulders are under water. At a signal from the PRT leader, begin to float or tread water for two minutes. (Rucksacks and rifles are not needed for this exercise.) 18-15. Qualification at Class Two-Intermediate and Class One-Advanced levels is only necessary for units that anticipate extensive operations in and around water. Time permitting, the unit should conduct training to meet these performance standards. The techniques and methods used to train soldiers to acquire Basic, Intermediate, and Advanced Survival Swimmer skills are described later in this chapter. Soldiers should learn and practice the skills in the order they are presented.
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REQUIREMENTS
18-16. Training exercise requirements call for soldiers to enter the water off the pool deck as well from a height of ten feet. These entries into shallow and deep water are described below. STEP-OFF ENTRY 18-17. For shallow-water entry off the deck, step off the edge into the water with knees flexed; be prepared to absorb the impact when hitting the bottom of the pool. The M16 should be held away from the body to prevent injury.
Figure 18-?, Step-off Entry
STRIDE ENTRY 18-18. For deep-water entry off the deck, leap off the edge into the water with the trunk leaning forward, the head up, the legs spread in a stride position (one forward, the other back), and the arms extended out to the sides. Immediately upon entry, legs move together and the arms move vigorously downward. This jump position keeps the head above water and allows the soldier to maintain visibility. (The water should be at least five feet deep.)
Figure 18-?, Stride Entry HIGH-LEVEL ENTRY 18-19. For high-level entry, jump off the edge into the water with the trunk leaning erect, the head up, the legs and feet together (one forward, the other back), The M16 should be held above the head to prevent injury. (Helmet should not be worn.)
Figure 18-X, High-level Entry
SECTION III CLASS THREE: BASIC SURVIVAL SWIMMER

18-20. Soldiers will complete the following six assessments to become classified at Class Three - Basic level. Soldiers will wear LBE, Kevlar, flak jacket and waterproofed rucksack. A sleeping bag and sleeping mat may be attached externally to the rucksack. Soldiers will carry an M16 training aid (rubber duck). Assessments five and six exclude the rucksack.
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Waterproofing the rucksack Travel stroke sequence (includes water walk, confidence check, and travel stroke) Pool Exit Treading water/hanging float Travel Stroke (without rucksack) Five minute buoyancy test (without rucksack) 18-21. The requirements and skill training for these assessments are discussed in the following paragraphs. After successfully completing these assessments the soldier is qualified as a Basic Survival Swimmer
ASSESSMENT 1- WATERPROOFING THE RUCKSACK

18-22. When waterproofed, all rucksacks have enough flotation potential to keep even the largest combat-equipped soldier afloat. Therefore, a rucksack becomes an asset during water survival training. 18-23. The following equipment is required for each soldier to perform this assessment: Rucksack Clothing and gear (mission dependent) Two large heavy-duty plastic bags Two large heavy-duty rubber bands Waterproof bag STANDARD 18-24. Waterproof and secure the rucksack as described in the skill training. 18-25. To waterproof the rucksack, use the following procedures: Arrange all gear neatly inside a plastic bag with the most commonly used items on top. Fold or roll clothing. Press the bag tightly squeeze out excess air. Use a series of folds to form a watertight seal of the bag, and keep the folds in place with a rubber band. Place the bag inside the rucksack as tightly as possible. If using a large rucksack, the sleeping bag may be placed inside the rucksack. Place the sleeping bag inside a plastic bag, and press out the excess air. Use a series of folds to form a watertight seal of the bag, and keep the folds in place with a rubber band. Place the bag inside the waterproof bag. Tie the waterproof bag closed as tightly as possible, ensuring that the plastic bag is entirely inside. Securely attach the waterproof bag to the back of the rucksack under the closing adjustment straps.
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Secure the sleeping mat to the top of the rucksack under the closing adjustment straps.
Figure 18-X, Waterproofing the Rucksack
ASSESSMENT 2 - TRAVEL STROKE SEQUENCE

18-26. The travel Stroke sequence includes the water walk, confidence check and travel stroke (a pool diagram for this sequence is shown below). Soldiers will wear LBE, Kevlar, flak jacket and waterproofed rucksack. A sleeping bag and sleeping mat may be attached externally to the rucksack. Soldiers will carry an M16 training aid (rubber duck).
Figure 18-X, Travel Stroke Sequence TRAVEL STROKE SEQUENCE 1 - FULL-GEAR WATER WALK 18-27. Step off the edge of the pool at the shallow end with the M16 at port arms, and walk four widths of the pool progressing to chest-deep water. Use the rifle stock as a paddle.
Figure 18-?, Full-Gear Water Walk TRAVEL STROKE SEQUENCE 2 - CONFIDENCE CHECK 18-28. Attempt to sit on the bottom of the pool in chest-deep water. While in chest-deep water, the soldier tries to sit on bottom. Since this is not possible, the soldier gains confidence in the buoyancy capabilities of the rucksack.
Figure 18-?, Confidence Check TRAVEL STROKE SEQUENCE 3 - TRAVEL STROKE 18-29. Travel stroke four widths of the pool in water above the head: begin in chest-deep water and proceed to the deep end. The travel stroke is a modified water walk in which the legs do a bicycle-like movement. It enables the soldier to travel in water over his head. For the travel stroke, use the following procedures: Body position 18-30. Keep the upper part of the body upright, in the water by leaning back on your rucksack, with legs to your front.
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Figure 18-?, Travel Stroke Body Position Arm stroke 18-31. Extend the hands out in front the face. Sweep slightly downward and back ninety degrees to propel the body through the water. Move the hands back to the front of the face. Repeat. Use the rifle as a paddle to help propel the body.
Figure 18-?, Travel Stroke Arm Stroke Leg Kick. 18-32. Move the legs in a continuous bicycle-like movement. Bring the knees high, and step out.
Figure 18-?, Travel Stroke Leg Kick Breathing 18-33. Keep the face out of the water during the stroke, and breathe rhythmically.
Figure 18-?, Travel Stroke Breathing
ASSESSMENT 3 - POOL EXIT

18-34. Place the rifle on the deck, and exit the pool at the deep end unassisted and without using the ladder. Following the travel stroke sequence, soldiers will exit the pool in the deep end using the following procedure: Place the rifle on the deck. Then unassisted and without using a ladder, climb up onto the deck, and sit for a few seconds to let the water drain off.
Figure 18-?, Pool Exit
ASSESSMENT 4 - TREADING WATER/HANGING FLOAT

18-35. Soldiers will wear LBE, Kevlar, flak jacket and waterproofed rucksack. A sleeping bag and sleeping mat may be attached externally to the rucksack. Soldiers step into the water at shallow end of the pool, and
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walk to chest-deep water. Tread water for two and one-half minutes. Then, without a break, do the hanging float for two and one half minutes. The M16 is not needed for this exercise. Treading water and the hanging float are very important skills for water survival. They can be used while waiting for help to arrive and as resting positions when swimming to safety. The hanging float should not be used in cold water.
Figure 18-?, Treading Water/Hanging Float SCULLING 18-36. Both the hanging float and treading water use sculling. This is a rhythmically controlled motion of the arms and hands to manipulate the water for upward thrust and to keep the body vertically afloat. A common sculling action is the figure eight. With the finger together and palms facing downward, draw a figure eight with each hand, pushing the water downward and outward during the motion. Keep the arms slightly bent in front the chest. Use a minimum effort to avoid excessive fatigue.
Figure 18-?, Sculling 18-37. Compared with the hanging float, treading water lets the soldier maintain visibility and retain more body heat since his head is out of the water. However, it requires more physical exertion. To tread water, use the following procedure.
Figure 18-?, Treading Water Body Position 18-38. Keep the body upright with the head out of the water. Hand and arm movements 18-39. Make slow sculling movements underwater to maintain the vertical body position. Leg movements 18-40. Make slow, continuous bicycle-like or scissors like type movements to support the body.
Figure 18-?, Treading Water
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HANGING FLOAT 18-41. Once the hanging float is mastered, the soldier will have control of himself in the water. The soldier will realize how buoyant he is with his lungs fully inflated and his body relaxed. To perform the hanging float, use the following procedure:
Figure 18-?, Hanging Float Resting/Starting position 18-42. Inhale deeply to fully inflate the lungs. Hold the breath, and put the face in the water. Let the arms and legs dangle. Recover movements 18-43. Slowly bring the arms to about shoulder height, and scull. Slowly do a bicycle-like movement with the legs. Raise the head so the mouth is just above the water surface, and exhale. Inhale and stroke 18-44. Inhale through the mouth, and slowly press the arms downward. Return to the resting/starting position.
Figure 18-?, Hanging Float (4 picture block) 18-45. At this point in the training, all soldiers who are not confident doing the preceding skills will receive additional training in chest-deep water. Each soldier must be proficient in the travel stroke, treading water, and the hanging float before proceeding to exercises 5 and 6.
ASSESSMENT 5 - TRAVEL STROKE (WITHOUT RUCKSACK)

18-46. Soldiers will wear LBE, Kevlar and flak jacket. Soldiers will carry an M16 training aid (rubber duck). Soldiers will enter the pool at the deep end, M16 at port arms, using the stride entry, and travel stroke the length of the pool to the shallow end. For the travel stroke when not wearing a rucksack, the following method may be used for breathing: Inhale, put the face in the water, and begin the arm stroke. Exhale two-thirds while the face is in the water. Lift the head to finish exhaling during the downward press of the arms.
Figure 18-?, Travel Stroke (Without Rucksack)
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ASSESSMENT 6 - FIVE-MINUTE BUOYANCY TEST (WITHOUT RUCKSACK)

18-47. Soldiers will wear LBE, Kevlar and flak jacket. Soldiers will enter the pool at the deep end using the stride entry, and tread water for two and one-half minutes. Then, without a break, do the hanging float for two and one-half minutes. (The M16 is not needed for this exercise.)
Figure 18-?, Five-Minute Buoyancy Test (Without Rucksack)
SECTION IV CLASS TWO: INTERMEDIATE SURVIVAL SWIMMER

18-48. Soldiers will complete the following four exercises to become classified at Class Two - Intermediate level. Soldiers will wear LBE, Kevlar, flak jacket, waterproofed rucksack unless otherwise stated and a swimsuit or PT uniform under their BDUs for assessment 3. A sleeping bag and sleeping mat may be attached externally to the rucksack. Soldiers will carry an M16 training aid (rubber duck). No soldier will attempt Class Two training before being fully qualified at the Class Three - Basic level. Rucksack exercise Collar tow, using sidestroke Trouser-inflation afloat 18-49. The requirements and skill training for these exercises are described in the following paragraphs. PRT leaders will ensure soldiers enter the water using proper water entry techniques. PRT leaders and AIs must understand "Chest-deep" water varies for each soldier depending in individual height. Exercise two and three require partners. After successfully demonstrating these skills, the soldier is qualified as an Intermediate Survival Swimmer.
ASSESSMENT 1 - RUCKSACK EXERCISE

18-50. Soldiers will wear LBE, flak jacket and waterproofed rucksack. A sleeping bag and sleeping mat may be attached externally to the rucksack. Soldiers will carry an M16 training aid (rubber duck). Soldiers will attach their Kevlar to the rucksack. Soldiers will enter the pool at the deep end, M16 at port arms, using the stride entry. Remove the waterproofed rucksack, put on the helmet, and place the rifle across the rucksack ready to fire. Push the rucksack the length of the pool to the shallow end using the frog or scissors kick.
Figure 18-?, Rucksack Exercise SCISSORS KICK 18-51. Draw up the feet with the right foot slightly forward until the knees are bent at a right angle. Straighten the right knee and thrust the right
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
forward, downward, and then backward in a semicircular sweeping motion. Keep the toes pointed during the backward sweep. At the same time, straighten the left knee and thrust the left foot backward, downward, and then forward in a sweeping motion resembling a kick. Keep the left foot extended throughout the stroke. Bring the legs together at the end of the stroke, and keep them in a straight line with the toes pointed during the glide.
Figure 18-?, Scissors Kick FROG KICK 18-52. Draw the heels toward the buttocks. Thrust the legs outward and rearward, then squeeze them together. The whipping/sculling action of the feet aids forward propulsion.
Figure 18-?, Frog Kick
ASSESSMENT 2 - COLLAR TOW, USING SIDESTROKE

18-53. Soldiers will wear LBE, Kevlar and flak jacket. Soldiers are paired with a partner. Partners enter the pool at the deep end using the stride entry. The rescuer collar-tows the victim the length of the pool to the shallow end using a modified sidestroke. The collar tow is used to help swimmers who are tired, but not struggling. For this assessment, one soldier acts as rescuer while partner acts as victim. The soldiers then reverse roles. (Rifles are not needed for this exercise.)
Figure 18-?, Collar Tow, Using Sidestroke 18-54. The rescuer grabs the victim's collar at the back of the neck and pulls him to a horizontal position on his back. He maintains hold of the victim's collar, keeping his arm fully extended. He uses a modified sidestroke while towing. Swim on the side that feels most natural, using a sidearm pull and scissors kick. After mastering the stroke on that side, learn to do it on the other side. Reverse the procedure for swimming on the opposite side. With slight modifications, soldiers can use the relatively easy sidestroke to tow floating equipment of another person or to carry an individual weapon with the top hand out of the water. For the sidestroke use the following procedures:
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START/GLIDE POSITION. 18-55. Lie on the left side with the left arm extended beyond the head in line with the body, with the palm down. Extend the right arm down the length of the body over the right thigh. Keep the legs straight and together. ARM STROKES 18-56. With the elbow straight, pull the left arm downward until it is straight down from the shoulder. Flex the elbow and pull into the side. At the same time turn the palm toward the face and thrust forward to the original extended position. Bend the right arm at the elbow. Thrust the right hand upward in the front of the chest: then, push forward and downward in front of the chin or face to catch the water. Push the right hand backward to its original position by the right thigh. (The right hand starts forward to meet and pass the left hand at the neck or face.) SCISSORS KICK 18-57. Draw up the feet with the right foot slightly forward until the knees are bent at a right angle. Straighten the right knee and thrust the right forward, downward, and then backward in a semicircular sweeping motion. Keep the toes pointed during the backward sweep. At the same time, straighten the left knee and thrust the left foot backward, downward, and then forward in a sweeping motion resembling a kick. Keep the left foot extended throughout the stroke. Bring the legs together at the end of the stroke, and keep them in a straight line with the toes pointed during the glide. COORDINATION OF ARMS AND LEGS 18-58. From the start/glide position, begin stroke with the downward pull of the left arm. At the same time, bring the right arm forward and draw up the knees to begin the kick. Let the thrust and pull of the right arm and the kick of the legs coincide with the completion of the pull of the left arm and its thrust forward to the gliding position.
Figure 18-?, Sidestroke (6 multiple pictures)
ASSESSMENT 3 - TROUSER-INFLATION FLOAT

18-59. This exercise involves inflating clothing with air to create a flotation device, which will keep the soldier afloat. Since the BDU is made of cotton, it will work well for this purpose. It must be free of holes. To retain air, the material that is above water must be kept wet. 18-60. Soldiers will wear BDUs and boots with swim suit or IPFU as an under garment. Soldiers will enter the pool at the deep end, wearing LBE using the stride entry. Remove the boots, tie the laces together, and put the boots around the neck. Then, remove, tie, and inflate the trousers using the sling or splash method, and float for two and one-half minutes. (The M16 is not needed for this exercise.)
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SLING METHOD 18-61. Tie the trouser legs together, and button the fly. Use the thumbs and little fingers to hold the waistband in a circular opening on the surface of the water behind the head. Then, kicking vigorously to stay afloat, sling the trousers over the head, scooping in the air that is trapped when the open end of the trousers (waistband) hits the water. Gather and hold the waistband together. Slip the head between the trouser legs, and place the knot behind the neck. Lie back and afloat.
Figure 18-?, Sling Method SPLASH METHOD 18-62. Tie the Trouser legs together, and button the fly. Put the knot at the back of the neck. Hold the waistband open underwater with on hand. While using the scissors of frog kick to stay afloat, splash water and air toward the waistband opening with a downward motion of the hand. Stop the stroke at the opening. Gather and hold the waistband together, and float. (Forcing a current of water and air bubbles into the trousers straightens the pant legs. The water passes through leaving the air trapped at the ends.)
Figure 16-?, Splash Method
SECTION V CLASS ONE: ADVANCED SURVIVAL SWIMMER

18-63. Soldiers will complete the following four assessments to become classified at Class One - Advanced level. They will wear the BDU and boots unless otherwise stated. Two-stroke test Underwater swim. Jump/swim Treading water/hanging float 18-64. The requirements and skill training for these exercises are described in he following paragraphs. After successfully demonstrating these skills, the soldier is qualified as an Advanced Survival Swimmer. Except for exercise 2, ensure that soldiers enter the water using the correct water entry techniques. PRT leaders and AIs must understand "Chest-deep" water varies for each soldier depending in individual height
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ASSESSMENT 1 - TWO STROKE TEST

18-65. When performed correctly, the sidestroke and the breaststroke enable the soldier to move through the water quickly and efficiently. Soldiers enter the water at the deep end using the stride entry, and swim the length of the pool and back using each of the following strokes: sidestroke and breaststroke. Rest up to five minutes between strokes. For the sidestroke use the following procedures: START/GLIDE POSITION 18-66. Lie on the left side with the left arm extended beyond the head in line with the body, with the palm down. Extend the right arm down the length of the body over the right thigh. Keep the legs straight and together. ARM STROKES 18-67. With the elbow straight, pull the left arm downward until it is straight down from the shoulder. Flex the elbow and pull into the side. At the same time turn the palm toward the face and thrust forward to the original extended position. Bend the right arm at the elbow. Thrust the right hand upwards in the front of the chest: then, push forward and downward in front of the chin or face to catch the water. Push the right hand backward to its original position by the right thigh. (The right hand starts forward to meet and pass the left hand at the neck or face.) SCISSORS KICK 18-68. Draw up the feet with the right foot slightly forward until the knees are bent at a right angle. Straighten the right knee and thrust the right forward, downward, and then backward in a semicircular sweeping motion. Keep the toes pointed during the backward sweep. At the same time, straighten the left knee and thrust the left foot backward, downward, and then forward in a sweeping motion resembling a kick. Keep the left foot extended throughout the stroke. Bring the legs together at the end of the stroke, and keep them in a straight line with the toes pointed during the glide. COORDINATION OF ARMS AND LEGS 18-69. From the start/glide position, begin stroke with the downward pull of the left arm. At the same time, bring the right arm forward and draw up the knees to begin the kick. Let the thrust and pull of the right arm and the kick of the legs coincide with the completion of the pull of the left arm and its thrust forward to the gliding position.
Figure 18-?, Two Stroke Test, Sidestroke
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THE BREASTSTROKE 18-70. The breaststroke is the most useful stroke for military swimming. It is efficient when swimming through debris and in full clothing and gear, and it provides good visibility. For the breaststroke use the following procedures: Start/glide position 18-71. Lie prone in the water with arms extended out in front and legs extended behind. Keep the head up. Arm strokes 18-72. Turn the palms outward, and bend the arms slightly. Sweep the arms sideward and slightly downward until the hands are opposite and slightly below the shoulders. Then bring the hands and arms up along the chest, and thrust them forward until they are extended and ready to execute the next arm pull. Frog kick 18-73. Draw the heels toward the buttocks. Thrust the legs outward and rearward, then squeeze them together. The whipping/sculling action of the feet aids forward propulsion. Arm and leg coordination 18-74. The stroke movement is in three counts: Begin the arm pull. Near the finish of the pull, flex the knees, and bring the heels toward the buttocks. The arm pull counteracts the resistance created by the knees. As the arm pull is completed, thrust the hands forward, kick out the legs, and squeeze them together. Glide through the water until the forward momentum decrease, then begin the next stroke. Breathing 18-75. It is possible to breathe at any time during this strike. The most efficient way is to inhale during the arm pull and exhale through the mouth and nose during the finish of the frog kick and glide. Body Position 18-76. When swimming for speed, the trunk and legs must be near the surface. However, this streamlined position is tiring. Swimming with the trunk and legs projecting back and down at an angle of from 20 to 35 degrees, while much slower, is easier to sustain and not as fatiguing.
Figure 18-?, Two Stroke Test, Breaststroke
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ASSESSMENT 2 - UNDERWATER SWIM

18-77. Soldiers will wear BDUs and boots, enter the pool at the deep end using the stride entry, and swim underwater the width of the pool without surfacing. After entering the water, the soldier will drop under the surfaces and push off the wall to get a start. The soldier will perform arm and leg movements as in the breaststroke. (The M16 is not needed for this exercise.)
Figure 18-?, Underwater Swim
ASSESSMENT 3 - JUMP/SWIM
18-78. Soldiers will wear LBE, and flak jacket. Soldiers will carry an M16 training aid (rubber duck). Soldiers will jump off platform or diving board from a height of ten feet using the high-level-entry jump position: stabilize, and swim or travel stroke the length of the pool to shallow end. Water entries from a height of ten feet or more require the soldier to position his body to protect it from injury. PRT Leaders will ensure soldiers performing the Jump/Swim are tethered with a safety rope to the soldiers LBE. An AI mans the rope as the soldier jumps and swims the length of the pool. Refer to Figure 16-?, Jump/Swim. High-level entry procedures are reviewed below. HIGH-LEVEL ENTRY 18-79. For high level entry, jump off the edge into the water with the trunk leaning erect, the head up, the legs together and feet crossed (one forward, the other back), The M16 should be held above the head with both arms to prevent injury. Helmet is not worn.
Figure 18-?, High-level Entry
Figure 18-?, Jump/Swim
ASSESSMENT 4 - TREADING WATER/HANGING FLOAT

18-80. Soldiers will wear BDUs and boots, enter the water at the deep end using the stride entry, and tread water for twenty minutes. At the end of 20 minutes, without a break, the soldier will perform the hanging float for twenty minutes. (The M16 is not needed for this exercise.)
Figure 18-?, Treading Water/Hanging Float (2 pictures)
SECTION VI SUMMARY
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18-81. Water survival training is an annual training requirement and an integral part of PRT. When this training is conducted to standard, soldier safety is ensured while soldier performance is enhanced. Water survival training will build soldiers confidence for operations in and around water.
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Chapter 19
Log Drill
Log exercises are collective lifting tasks that promote discipline, teamwork, and provide functional training for strength and mobility.
SECTION I LOG EXERCISES

19-1. The purpose of the log using external resistance. The promotes cooperation and functional lifting movements. collective lifting tasks. drill is to increase strength and mobility log drill is a sustaining phase activity that teamwork during the performance of Log exercises improve the coordination of
TRAINING AREA
19-2. Any level area of adequate size is satisfactory for conduct of the log drill.
UNIFORM
19-3. Soldiers will wear BDUs and boots.
EQUIPMENT
19-4. The logs should be 6 to 8 inches in diameter. They may vary in length from 14 feet (for six soldiers) to 18 feet (for eight soldiers). Logs should be skinned, smoothed and dried. The 14-foot logs should weigh approximately 300 pounds and the 18-foot logs should weigh approximately 400 pounds. Rings should be painted on every log to indicate each soldiers position. When not in use, all logs should be stored in a rack to keep them dry and off the ground.
FORMATION
19-5. For the most efficient instruction, the unit size should be limited to one platoon. All soldiers assigned to the same log team should be about the same height at the shoulders. The recommended method of dividing the platoon is to have the soldiers form a single file or column with short soldiers to the front and taller soldiers to the rear. Have soldiers assume their positions in the column according to shoulder height, not head height. When soldiers are in position, they are given the command, Count off by sixes (or eights), COUNT OFF, to divide them into 6 or 8-man log teams. Each team, in turn, can then proceed to the log rack, shoulder its logs and carry them to the prescribed training area. The log teams form in front of the instructors stand in two columns. With soldiers holding the log in the waist position, have them face the
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instructors stand and ground the log at least 10 yards from the stand. There should be 10 yards between columns and 10 yards between log teams within the columns.
Figure 19-1. Log Drill Formation
LEADERSHIP
INSTRUCTION AND EXECUTION 19-6. A PRT leader and six to eight assistant instructors (AIs) are required to instruct and lead the Log Drill. The PRT leader must be familiar with the method of teaching these exercises, commands, counting cadence, cumulative count, formations, and utilization of AIs as described in Chapter 6, PRT Execution. Soldiers should memorize the exercises by name and movement. The exercises are always given in cadence. Soldiers begin and terminate each exercise at the position of attention with the logs grounded as shown in Figure 19-2. PROGRESSION 19-7. The Log Drill is performed only in the sustaining phase. Soldiers will perform no more than 5 repetitions of each exercise when learning and conducting the drill. Do not exceed 5 repetitions of each exercise. Instead perform additional sets of the entire drill. PRECISION 19-8. Considerable time and effort must be expended during the early stages to teach precise performance of each exercise. Soldiers must be instructed in the log positions prior to being taught individual exercises. The logs should remain generally parallel to the ground throughout each exercise. To minimize the risk of injury, PRT leaders and AIs must
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demand attention to detail and precise technique when performing the log drill.
COMMANDS
19-9. The soldiers fall in facing the log and about 4 inches from it.
Figure 19-2. Log Position When Grounded 19-10. The log positions and commands are as follows: Right-hand Squatting Position, MOVE. On the command MOVE, assume the straddle stance and lower the body into a squat keeping the heels on the ground. Keep the back flat, head up, and arms between the legs. Encircle the far side of the log with the left hand. Keep the right hand underneath the log.
Left-hand Squatting Position, MOVE. This command is executed in the same manner as the right-hand starting position above except that the left hand is underneath the log and the right hand encircles the far side of the log.
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Right-shoulderPosition, MOVE. This command should be given from the Right-hand Squatting Position. On the command MOVE, lift the log upward in one continuous motion to the right shoulder. At the same time move the left foot to the rear and stand up facing left. Support the log on the right shoulder with both hands. Do not support the log with the boney part of the shoulder.
Left-shoulderPosition, MOVE. This command should be given from the Left-hand Squatting Position. On the command MOVE, lift the log upward in one continuous motion to the left shoulder. At the same time move the right foot to the rear and stand up facing right. Support the log on the left shoulder with both hands. Do not support the log with the boney part of the shoulder.
To move the log from the right shoulder to the left shoulder the command is Left-shoulder Position, MOVE. Upon this command push the log overhead and lower it to the opposite shoulder.
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Right-hand Waist Position, MOVE. From the right-hand squatting position, lift the log waist high. Keep the arms straight and hands around the log.
Left-hand Waist Position, MOVE. From the left-hand squatting position lift the log waist high. Keep the arms straight and hands around the log.
Chest Position, MOVE. Assume the right-hand squatting position and lift the log to the right-shoulder position. Keeping the back straight and head up, encirle the underside of the log with the left hand. Sep up with the left foot to the straddle stance and face the platform holding the log at chest height with both arms underneath.
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BEGINNING LOG EXERCISES TO CADENCE 19-11. Once soldiers have learned the exercises by the numbers, the PRT leader merely needs to indicate the name of the exercise, command the soldiers to assume the starting position, and start them exercising to cadence. This is how the PRT leader begins Exercise 1 of Log Drill 1, The 8-count Squat to cadence: The PRT leaders states, The 8-count Squat. The Soldiers respond, The Dead Lift. The PRT leader commands, Starting Position, MOVE. The soldiers assume the Right-hand Squatting position. The PRT leader commands, In Cadence, (soldiers respond, In Cadence), EXERCISE, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The Soldiers state, ONE. COUNTING CADENCE 19-12. Counting cadence ensures that exercises are performed at the appropriate speed. The cumulative count is a method of indicating the number of repetitions of an exercise on the fourth number of a 4-count exercise, on the eighth number of an 8-count exercise and on the twelfth number of a 12-count exercise. The use of the cumulative count is required for the following reasons: It serves as motiviation and prescribes an exact amount of exercise for any group. It provides the PRT leader with an excellent method of counting the number of repetitions performed. 19-13. The PRT leader counts out the movements of each exercise and the soldiers state the number of repetitions performed on count four. A 4-count exercise is counted as follows: The PRT leader counts, ONE, TWO, THREE. The soldiers respond, ONE. The PRT leader counts, ONE, TWO, THREE. The soldiers respond, TWO. The PRT leader counts, ONE, TWO, THREE. The soldiers respond, THREE, etc. 19-14. An 8-count exercise is counted as follows: The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, ONE. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, TWO. 19-15. A 12-count exercise is counted as follows:
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The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, TEN, ELEVEN. The soldiers respond, ONE. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, TEN, ELEVEN. The soldiers respond, TWO. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, TEN, ELEVEN. The soldiers respond, THREE, etc. TERMINATING LOG EXERCISES TO CADENCE 19-16. To terminate an exercise, the PRT leader will raise the inflection of his voice while counting out the cadence of the last repetition. The soldiers and PRT leader respond with HALT upon returning to the starting position. A 4-count exercise is terminated as follows: The PRT leader counts, ONE, TWO, THREE. The soldiers respond, FOUR. The PRT leader counts, ONE, TWO, THREE. (with voice inflection). The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention. 19-17. An 8-count exercise is terminated as follows: The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. The soldiers respond, FOUR. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN. (with voice inflection on counts five, six, and seven). The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention. 19-18. A 12-count exercise is terminated as follows: The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, TEN, ELEVEN. The soldiers respond, FOUR. The PRT leader counts, ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, TEN, ELEVEN. (with voice inflection on counts nine, ten, and eleven). The soldiers and PRT leader respond, HALT. The PRT leader commands, Position of Attention, MOVE. Soldiers assume the position of attention.
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SECTION II THE LOG DRILL

19-19. The purpose of the Log Drill is to is to increase strength and mobility using external resistance. Soldiers will perform no more than 5 repetitions of each exercise when learning and conducting the drill. Do not exceed 5 repetitions of each exercise, instead perform additional sets of the entire drill. The Log Drill is always performed in its entirety. The entire drill is repeated if more repetitions are desired.
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Log Drill; Exercise 1 The 8-Count Squat

Purpose: This exercise reinforces proper lifting form while developing strength of the back and lower extremities. Starting Position: Right-hand squatting position. Cadence: Moderate. Count: 1. Lift the log to the right-shoulder position. 2. Squat. Starting Position 3. Return to the right-shoulder position. 4. Return to the starting position. 5. Change to the left-hand squatting position and lift the log to the left-shoulder position. 6. Squat. 7. Return to the left-shoulder position. 8. Lower the log to the left-hand squatting position.
Count 1
Count 2
Count 3
Count 4
Count 5
Count 6
Count 7
Count 8
Check Points: Throughout the exercise, ensure that soldiers have their hips set, their abdominals tight. At the end of counts two and six, the thighs should be aligned parallel to the ground and the back is straight The heels remain on the ground throughout the exercise. Precautions: Allowing the knees to go in front of the toes on counts two and six will increase stress to the knees. Do not allow the back to round when squatting.
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Log Drill; Exercise 2 The Alternating Overhead Press

Purpose: This exercise develops shoulder and arm strength and promotes trunk stability. Starting Position: Right-shoulder position. Cadence: Moderate. Count: 1. Press the log overhead. 2. Lower the log to the left-shoulder position. 3. Repeat count 1. 4. Return to the starting position. Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: Throughout the exercise, ensure that soldiers have their hips set, their abdominals tight. Do not arch the back while pressing the log overhead. Bend the knees slightly when lowering the log to the shoulder and when pushing the log overhead.
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Log Drill; Exercise 3 The Dead Lift

Purpose: This exercise reinforces proper lifting form while developing strength of the back and lower extremities. Starting Position: Right-hand squatting position with fingers under log as far as possible, arms straight. Cadence: Moderate. Count: 1. Stand and lift the log to the right-hand waist position. Starting Position 2. Return to the starting position and change hands to the lefthand squatting position. 3. Lift log to the left-hand waist position. 4. Return to the left-hand squatting position and change hands to the right-hand squatting position.
Count 1
Count 2
Count 3
Count 4
Check Points: Throughout the exercise, ensure that soldiers have their hips set and their abdominals tight. Throughout the exercise, keep the feet flat on the ground and the back straight.
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Log Drill 1; Exercise 4 The Squat Bender

Purpose: This exercise develops leg and back strength and promotes trunk stability. Starting Position: Chest position. Cadence: Moderate. Count: 1. Squat. 2. Return to the starting position. 3. Bend forward at the waist, keeping the back straight,head up and knees slightly bent. 4. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Check Points: Throughout the exercise, ensure that soldiers have their hips set, their abdominals tight. Maintain a straight back; do not round the shoulders forward. Keep the back straight, head up and knees slightly bent when bending forward on count three. At the end of count one, the thighs should be aligned parallel to the ground, the back is straight, and the heels are on the ground.
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Log Drill 1; Exercise 5 The Twelve Count Press

Purpose: This exercise develops shoulder and arm strength and promotes trunk stability. Starting Position: Right-hand squatting position. Cadence: Moderate. Count: 1. Lift the log to the right shoulder. 2. Press the log overhead with both hands. 3. Lower the log to lthe left shoulder. 4. Repeat count 2. 5. Lower the log to the right shoulder. 6. Return to the starting position.
Starting Position
Count 1
Count 2
Count 3
Count 4
Count 5
Count 6
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Log Drill 1; Exercise 5 The Twelve Count Press (continued)

Purpose: This exercise develops shoulder and arm strength and promotes trunk stability. Cadence: Moderate. Count: 7. Change to the left-hand squatting position and lift the log to the left-shoulder. 8. Push the log overhead with both hands. 9. Lower the log to the right shoulder. 10. Press the log overhead with both hands. 11. Lower the log to the left shoulder. 12. Return to the starting position.
Count 7
Count 8
Count 9
Count 10
Count 11
Count 12
Check Points: Throughout the exercise, ensure that soldiers have their hips set, their abdominals tight. Maintain a straight back; try not to round shoulders forward. Do not arch the back while pressing the log overhead. Bend the knees slightly when lowering the log to the shoulder and when pushing the log overhead.
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SECTION III - SUMMARY

19-20. Log exercises develop strength and improve the coordination of collective lifting tasks such as construct individual fighting positions. They are an essential element of the PRT systems strength development plan. Together with calisthenic, dumbbell, climbing, and guerrilla drills, they ensure that soldiers are prepared for the strength demands of both critical soldier tasks and everyday lifting requirements.
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PART FOUR
Army Physical Readiness Training Assessment

[Part Four introduction paragraph]
Chapter 20
Army Physical Fitness Test (APFT)

The APFT provides a measure of upper and lower body muscular endurance and cardiorespiratory endurance. Commanders must ensure that physical fitness testing does not form the foundation of unit or individual PRT programs. Temporary training periods solely devoted toward meeting APFT requirements are discouraged (AR 35041, Chapter 9).
SECTION I - APFT OVERVIEW

20-1. The APFT consists of push-ups and a 2-mile run, done in that order on the same day. Soldiers are allowed a minimum of ten minutes and a maximum of twenty minutes rest between events. Both events must be completed within two hours. The test period is defined as the period of time that elapses from the start to the finish of the two events. 20-2. All soldiers without a medical profile must attain a score of at least 60 points on each event and an overall score of at least 120 points. APFT standards are adjusted for age and physiological differences between the genders. The maximum score a soldier can attain on the APFT is 200 points. The use of extended scale scoring is not authorized. Soldiers in BCT must attain 50 points in each event and an overall score of 100 points. Service schools and commanders may establish performance standards that exceed Army minimum standards in accordance with their mission. 20-3. Soldiers with permanent medical profiles that preclude taking the push-up will perform the 2-mile run, if a physician or physician's assistant approves. The 2-mile run event, or the alternate APFT event, the 2.5-mile walk, must be taken if the test is to count for record. The
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2.5-mile walk event is designed for soldiers with permanent physical profiles which preclude them from taking the 2-mile run; however, soldiers with temporary profiles of long duration (more than 3 months) may also take the alternate event if approved by the commander after input from health care personnel. To prepare for the 2.5 mile walk, soldiers must be given 3 months from either the date of the profile or the date recommended by health care personnel. Medically profiled soldiers excused from APFT event(s) must attain an APFT score of GO or 60 points depending on the number of events taken. Soldiers on temporary medical profile do not take a record or diagnostic APFT. Soldiers are allowed twice the length of the profile, not to exceed 90 days to train for the APFT. 20-4. Active Army (AC) and Active Guard/Reserve (AGR) will take the APFT for record at least twice each calendar year. A minimum of four months will separate record tests for AC and AGR soldiers, if only two record tests are given. ARNG and members of USAR Troop Program Units (TPU) will take the APFT at least once a year. A minimum of eight months will separate record tests, if only one record test is taken each year. The intent is for AC and AGR soldiers to take a record APFT every six months and for the ARNG and USAR TPU soldiers to take a record test every twelve months. Mission requirements often preclude the even spacing of record tests, therefore, commanders are encouraged to test soldiers for record as close to the record test window as possible. USAR Individual Mobilization Augmentees (IMA) and Individual Ready Reserve (IRR) soldiers who are on tours of active duty for annual training (AT), active duty training (ADT), or active duty for special work (ADSW), will be administered an APFT when they are placed on tours of duty of 12 days or more in length. 20-5. Institutional training courses may require passing of the APFT as part of course application and/or requirement for graduation. 20-6. APFT results will be recorded on DA Form 705 (Physical Fitness Scorecard), Figure 20-5, which will be maintained for each servicemember. The scorecard will be kept in a central location in the unit and will accompany the individual military personnel records jacket at the time of permanent change of station. Units and separate offices will have a system for monitoring performance and progress of their soldiers. 20-7. Individual soldiers are not authorized to administer the APFT to themselves for the purpose of satisfying diagnostic or record test requirements. Paragraph 20-32 states the minimum number of soldiers required to administer an APFT. 20-8. Any piece of clothing or device not prescribed as a component of the physical fitness uniform (PFU), battle-dress uniform (BDU), or commander authorized civilian attire is not permitted for wear during the APFT. The wearing of devices or equipment that offers the potential for an unfair advantage such as nasal strips, weight lifting gloves, back braces, radios/compact disc players, elastic bandages or braces is not
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authorized unless prescribed as part of a medical profile. AR 670-1 specifies the components of the PFU ensemble.
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FM 3-22.20(21-20) DRAFT ___________________________________________________________________
SECTION II - TEST ADMINISTRATION

20-9. The success of any physical fitness testing program depends on obtaining valid and accurate test results. Therefore, the APFT must be administered properly and to standard to accurately evaluate individual soldier and unit physical fitness. 20-10. Proper supervision provides for uniformity in the following: Test scoring. Training of test personnel. Test preparation. Control of performance factors. 20-11. Preparation for the APFT should be directed at securing the most accurate evaluation of personnel participating in the test. Preparatory requirements include the following: Selecting and training of event supervisors, scorers, demonstrators, and support personnel. Equipment inventory. Securing the test site. 20-12. The commander should ensure that testing is uniform with regards to events, scoring, clothing, equipment, and facilities. Testing should be planned to permit each soldier to perform at his maximal level. The commander should ensure the following: Soldiers are not tested when fatigued or ill. Soldiers do not participate in tiring duties before taking an APFT. Weather and environmental conditions do not inhibit physical performance. Risk analysis conducted.
SECTION III - DUTIES OF TEST PERSONNEL

20-13. APFT test personnel must be familiar with all aspects of administration of the APFT. Supervision of soldiers and laying out the test area are essential duties. The following test personnel are required to conduct an APFT: OIC and/or NCOIC, event supervisor, scorer, demonstrator, and support personnel. 20-14. The OIC and NCOIC are responsible for the administration of the APFT. Responsibilities include the following: Administers the test. Procures all necessary equipment and supplies. Arranges and lays out the test area.
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Trains event supervisors, scorers, demonstrators and support personnel. Ensures the test is properly administered, events explained, demonstrated, and scored according to standard. Reports results of the test. 20-15. Event supervisors are responsible for administration of the test events. Responsibilities include the following: Administers one or more test events. Insures necessary equipment is on hand for each event. Reads APFT event instructions. Conducts APFT event demonstration. Supervises event scoring to standard. Answers questions OIC/NCOIC. on scoring discrepancies and informs
20-16. Event scorers are responsible for scoring events to standard. Responsibilities include the following: Enforces test standards. Records the correct number of repetitions in the raw score block on DA 705. Records initials in initials box on DA 705. Performs other duties assigned by OIC or NCOIC. Receives training conducted by OIC/NCOIC to ensure scoring is to standard. 20-17. Demonstrators are responsible for demonstrating the push-up event to standard. Responsibilities include the following: Assists event supervisor by demonstrating the push-up event to standard during the reading of event instructions. Performs other duties assigned by OIC or NCOIC. Receives training conducted by OIC/NCOIC demonstration of the push-up event is to standard. to ensure
20-18. Support personnel assist in preventing unsafe acts and ensure smooth operation of the APFT. The use of support personnel depends on local policy and unit SOPs. Medical support on site is not required unless specified by local policy. The OIC and/or NCOIC should have a plan for medical support if required.
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SECTION IV - TEST SITE

20-19. The OIC and NCOIC should select a test site that is flat and free of debris. The test site should include the following: A briefing area for the reading of event instructions and demonstration. A preparation area (briefing and preparation area can be the same). A flat, dry area for push-ups. A flat, 2-mile running course with an even surface of no more than three-percent grade. 2-mile run courses are not required to be surveyed. Be free of any significant hazards. 20-20. Sound judgement must be used in the selection of a 2-mile run course. A test site free of significant hazards includes, for example, no traffic, slippery road surfaces or areas where heavy pollution is present. The 2-mile run course must be measured using a measuring wheel or similar device. Vehicle odometers are not recommended for measuring the 2-mile distance. Running tracks may be used to administer the 2mile run event. If a 400-meter track is used, the OIC/NCOIC must add an additional 61 feet, 4 inches to the standard 8 laps to ensure the 2mile distance is covered during the test. One lap on a 400-meter track is 92 inches shorter than one lap on a 440-yard track. Eight laps on a 400meter track is 736 inches shorter than eight laps (2 miles) on a 440-yard tack. Therefore, soldiers running on a 400-meter track must run an additional 61 feet, 4 inches.
SECTION V - TEST PROCEDURES

20-21. The test sequence is the push-up and 2-mile run or alternate event. The order of events cannot be changed. There are no exceptions to this sequence. Soldiers are allowed a minimum of 10 minutes and a maximum of 20 minutes to recover between events. The OIC or NCOIC determines the recovery time between events. If large numbers of soldiers (more than eight per scorer) are being tested, staggered start times should be planned to allow for the 10-20 minute recovery time between test events. Under no circumstances is the APFT valid if a soldier cannot begin and end both events in two hours or less. The following paragraphs describe procedures for administration of the APFT. 20-22. On test day, the OIC or NCOIC briefs the soldiers on the purpose and organization of the APFT. The OIC or NCOIC explain the test administration to include: the scorecard, scoring standards, and the test sequence. In addition, wearing of unauthorized items such as: nasal strips, braces, elastic bandages, weight lifting gloves, and radios/compact disc players are addressed. The following instructions
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are read aloud to all soldiers taking the APFT: You are about to take the Army Physical Fitness Test, a test that will measure your upper and lower body muscular endurance and cardiorespiratory endurance. The results of this test will give you and your commander an indication of your state of fitness. 20-23. If the DA Form 705 (APFT scorecard) has not been issued, the scorecards will be handed out at this time. The OIC or NCOIC will then instruct the soldiers to fill in the appropriate spaces with the required personal data. The following instructions are read aloud to all soldiers taking the APFT: In the appropriate spaces, print in ink the personal information required on the scorecard. (The preceding remark is omitted if scorecards were issued prior to arrival at the test site.) 20-24. Soldiers are then given time to complete the required information. The OIC or NCOIC then explains procedures for use of the scorecard during testing. The following instructions are read aloud to all soldiers taking the APFT: You are to carry this card with you to each event. Before you begin, hand the card to the scorer. After you complete the event, the scorer will record your raw score, initial the card and return it to you. 20-25. The OIC or NCOIC then explains how raw scores are converted to point scores. At this point in time, soldiers will be assigned to groups. The following instructions are read aloud to all soldiers taking the APFT: Each of you will be assigned to a group.
INSTRUCTIONS
20-26. The OIC , NCOIC or event supervisor will read aloud and conduct the following prior to the start of the test: PUSH-UP 20-27. Read aloud the instructions below for the push-up. The push-up event measures the endurance of the chest, shoulder and triceps muscles. On the command GET SET, assume the front-leaning rest position. Place your hands shoulder width apart or where they are comfortable for you. Your feet may be together or up to 12 inches apart (12 inches from inside of ankle to inside of opposite ankle). When in the front-leaning rest position, your body should form a straight line from your head to your ankles. On the command GO, begin the push-up by bending your elbows and lowering your entire body as a single unit until your upper arms are parallel to the ground. Return to the starting position by raising your entire body until your arms are fully extended. This is one repetition. Your body must remain in a straight line and move as one unit while performing each repetition. At the completion of each repetition, the scorer will state out loud the number of repetitions you have completed correctly. If you fail to keep your body straight, to lower your whole body until your arms are parallel to the ground or to extend your arms completely, that
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repetition will not count and the scorer will repeat the number of the last correctly performed repetition. NO RESTARTS ARE ALLOWED. An altered, front leaning rest position is the only authorized rest position. That is, you may sag in the middle or flex your back. When flexing your back, you may not bend your knees to such and extent that you are supporting most of your body weight with your legs. If this occurs, your performance in the event will be terminated. You must return to and pause in the correct starting position before continuing. If you rest on the ground or raise either hand or foot from the ground your performance in the
event will be terminated. You may reposition your hands or feet during the event as long as they maintain contact with the ground at all times. You will have two minutes in which to perform as many push-ups as you can. Watch this demonstration. Figure 20-1. The Push-Up Event 20-28. Conduct a push-up demonstration and read the following: Your chest may touch the ground during the push-up as long as the contact does not provide an advantage. You cannot bounce off the ground. If a mat is used, your entire body must be on the mat. Sleeping mats are not authorized for use. Your feet will not be braced during the push-up event. You may do the push-up event on your fists. 2-MILE RUN 20-29. Read aloud the instructions below for the 2-mile run. The 2-mile run event measures the endurance of your heart, lungs and leg muscles. You must complete the run without any physical help. At the start all soldiers will line up behind the starting line. On the command GO, time will start and you will begin running. To run the required two miles, you must complete the described number of
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laps, start and finish points and course layout (explain two-mile run course). You are being tested on your ability to complete the two-mile course in the shortest time possible. Although walking is authorized, it is strongly discouraged. If you are physically helped in any way (pushed, pulled, picked up, or carried) or leave the designated running course for any reason your performance in the event will be terminated. Pacing is permitted, as long as there is no physical contact with the soldiers being tested and the soldiers being tested are not physically hindered in any way. The practice of running a head of, along side of, or behind the tested soldier while acting as a pacer is permitted. Cheering or calling out the elapsed time is also permitted. The number on your chest is used for identification. You must make sure it is visible at all times. When you finish the run, go to the designated area for recovery. What are your questions on this event?
Figure 20-2. The 2-mile Run Event
EQUIPMENT
20-30. The following equipment is required for administration of the APFT: two stopwatches, clipboards and black pens for each scorer, run numbers, and DA 705s for each soldier being tested.
FACILITIES
20-31. The following facilities are required for administration of the APFT: Designated area for preparation and recovery. One test station (6 feet wide by 15 feet deep) for every 8 soldiers for the push-up. A measured 2-mile run course.
PERSONNEL
20-32. The following personnel are required for administration of the APFT: OIC and/or NCOIC (may function as the timer), event supervisor (may function as the timer or back-up timer), one event scorer for every eight soldiers being tested and required support personnel.
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TIMER 20-33. The OIC and/or NCOIC or event supervisor begins each push-up assessment with the command GET SET. On the command GO time starts on both watches. The timer indicates time remaining at one minute (with the command ONE MINUTE REMAINING), 30 seconds (with the command 30 SECONDS REMAINING), and counts down the remaining ten seconds (with the command 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, STOP). The OIC and/or NCOIC or event supervisor begins the 2-mile run assessment with the command GET SET. The 2-mile run time starts on both watches on the command GO. As soldiers near the finish line, the timer calls out time in minutes and seconds (for example: FOURTEEN-FIFTY-EIGHT, FOURTEEN-FIFTY-NINE, FIFTEEN MINUTES, FIFTEEN-O-ONE). SCORER 20-34. The scorer will count the correct number of repetitions aloud, repeat the last number of the correct repetitions when incorrect repetitions are performed, and verbally corrects push-up performance (for example, FOURTEEN, FOURTEEN, GO LOWER-YOUR ARMS ARENT PARALLEL, FIFTEEN, SIXTEEN). The scorer will record the correct number of repetitions for the push-up event and the 2-mile run time and initial the DA 705. During the push-up event, scorers sit or kneel three feet from the soldiers left shoulder at a 45-degree angle. Scorers head should be even with the soldiers left shoulder when he is in the front-leaning rest position. Refer to figure 20-1 for push-up scorer position. During the 2-mile run event, the scorer is at the finish line. Upon completion of entering the soldiers 2-mile run time on the DA 705, the scorer will convert the raw scores into points for each event and enter the total points on the DA 705. Scorer then returns all DA 705s to the OIC or NCOIC who signs the cards.
TEST FAILURES
20-35. Soldiers that fail to achieve the minimum passing score for their age and gender on any event are considered test failures. If a soldier is ill or becomes injured during the APFT and fails to achieve the minimum passing score for their age and gender on any event he is considered a test failure. 20-36. Soldiers who fail a record APFT or fail to take the APFT within the required period will be flagged according to AR 600-8-2. The required period is defined as scheduled record APFT dates to include make-up test dates. A soldier will be flagged when he or she fails to take the APFT and does not possess an authorized absence (TDY, Leave, Duty). In the event of a record test failure, commanders may allow soldier to retake the test as soon as the soldier and the commander feel the soldier is ready. AC and AGR soldiers without medical profile will be tested not later than 3 months following the initial APFT failure. ARNG and USAR TPU soldiers, not on active duty and without medical profile, will be tested no later than 6 months following the initial APFT failure.
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SECTION VI - ALTERNATE APFT EVENT

20-37. The alternate APFT event is designed for soldiers with permanent physical profiles which preclude them from taking the 2-mile run or soldiers with temporary profiles of long duration (more than 3 months), if approved by the commander after input from health care personnel. Soldiers must be given 3 months to prepare for the alternate event from either the date of the profile or the date recommended by health care personnel.
2.5-MILE WALK
20-38. The OIC, NCOIC or event supervisor will read the following: The 2.5-Mile Walk Test is used to assess heart, lung and leg muscle endurance. On the command GO, the clock will start and you will begin walking at your own pace. You must complete the described number of laps, start and finish points and course layout (explain 2.5-mile walk course). One foot must be in contact with the ground at all times. If you break into a running stride at any time or have both feet off the ground at the same time, your performance in the event will be terminated. You will be scored on your ability to complete the 2.5-mile course in a time equal to or less than that listed for your age and gender (refer to figure 20-4). What are your questions about this event?
Figure 20-3. The 2.5-mile Walk Event EQUIPMENT 20-39. The following equipment is required for administration of the 2.5mile walk: two stopwatches, clipboards and black pens for each scorer, run numbers and DA 705s for each soldier being tested. FACILITIES 20-40. The event uses a measured 2.5-mile course that is flat with an even surface of less than 3 percent grade. The soldiers being tested must be in view of the scorers at all times.
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PERSONNEL 20-41. One event supervisor, one scorer for every eight soldiers tested and support personnel to ensure proper control and safety are required. The event supervisor will not be an event scorer. Timer 20-42. The OIC and/or NCOIC or event supervisor begins the 2.5-mile walk with the command GET SET. The 2.5-mile walk time starts on both watches on the command GO. As soldiers near the finish line, the timer calls out time in minutes and seconds (for example: THIRTYFIVE-FIFTY-EIGHT, THIRTY-FIVE-FIFTY-NINE, THIRTY-SIX MINUTES, THIRTY-SIX-O-ONE) Scorer 20-43. The scorer will record 2.5-mile walk time and initial the DA 705. During the 2.5-mile walk event, the scorer is at the finish line. After entering the soldiers 2.5-mile walk time on the DA 705, the scorer will convert the raw score into points for the push-up event. The scorer will record GO or NO GO for the 2.5 mile walk on the DA 705. Point values are not awarded for the 2.5 mile walk. The scorer then enters the total points on the DA 705. Scorer then returns all DA 705s to the OIC or NCOIC who signs the cards.
AGE GENDER 17-21 MALE FEMALE 34:00 37:00 22-26 34:30 37:30 27-31 35:00 38:00 32-36 35:30 38:30 37-41 36:00 39:00 42-46 36:30 39:30 47-51 37:00 40:00 52+ 37:30 40:30
Figure 20-4. 2.5-mile Walk Alternate Event GO / NO GO Standards 20-44. Physical fitness testing is designed to ensure the maintenance of a base level of physical fitness essential for every soldier in the Army, regardless of MOS or duty assignment. Unit and individual PRT programs must take this base level of conditioning and raise it to help meet or exceed mission-related physical performance tasks.
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Figure 20-4. DA 705, APFT Scorecard
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Chapter 21
Combat Water Survival Test

The purpose of the Combat Water Survival Test (CWST) is to assess a soldiers ability to take immediate action when they enter the water unexpectedly, remove equipment and swim to safety. Water survival training and the CWST will build soldiers confidence for operations in and around water.
SECTION I CWST OVERVIEW

21-1. The intent of the CWST is to provide an assessment of a soldiers ability to safely function in a water environment. The CWST consists of three events: 15-meter swim with equipment and weapon, equipment removal and 3-meter high board drop. All CWST events are performed in BDUs with top button of shirt buttoned, trousers unbloused and boots. Equipment includes unbuckled LCE containing web belt, suspenders, two full canteens, two ammo pouches and an M-16 training aid (rubber duck) with dummy cord. CWST events will be conducted in installation pools as opposed to open water. The length and width distance requirements for performing this training are based on a pool 25 yards long by 15 yards wide. For larger or smaller pools, PRT leaders will adjust accordingly.
SECTION II TEST ADMINISTRATION

21-2. The success of any Physical Readiness Testing Program depends on obtaining valid and accurate test results. Therefore, the CWST must be administered properly and to standard to accurately evaluate individual soldier and unit physical readiness. Proper supervision provides for uniformity in the following: Test scoring. Training of test personnel. Test preparation. Preparation for the CWST should be directed at securing the most accurate evaluation of personnel participating in the test. Preparatory requirements include the following: Selecting and training of lifeguards, event scorers and support personnel. Equipment inventory. Securing the pool.
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21-3. The commander should ensure that testing is uniform with regards to events, scoring, clothing, equipment and facilities. Testing should be planned to permit each soldier to perform at his maximal level. They should ensure the following: Soldiers are not tested when fatigued or ill. Soldiers do not participate in tiring duties before taking the CWST. Risk analysis conducted.
SECTION III DUTIES OF TEST PERSONNEL

21-4. CWST personnel must be familiar with all aspects of administration of the CWST. Supervision of soldiers and preparing the pool are essential duties. The following test personnel are required to conduct the CWST: OIC and/or NCOIC event supervisor scorer demonstrator support personnel.
OIC/NCOIC
21-5. The OIC and NCOIC are responsible for the administration of the CWST. Responsibility includes the following: Administers the test. Procures all necessary equipment and supplies. Prepares pool area. Trains event supervisors, scorers, demonstrators and support personnel. Ensures the test is properly administered, events explained, demonstrated and scored according to standard. Reports results of test.
EVENT SUPERVISOR
21-6. Event supervisors are responsible for administration of test events. Responsibility includes the following: Administers one or more test events. Insures necessary equipment is on hand for each event. Reads CWST event instructions. Conducts CWST event demonstration. Supervises event scoring to standard. Answers questions on scoring discrepancies and informs OIC/NCOIC.
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EVENT SCORER
21-7. Event scorers are responsible for scoring events to standard. Responsibility includes the following: Enforces test standards. Records event score. Performs other duties assigned by OIC or NCOIC. Receives training conducted by OIC/NCOIC to ensure scoring is to standard.
DEMONSTRATOR
21-8. Demonstrators are responsible for demonstrating the standing g jump, power squat, heel hook, 300-yard shuttle run and push-up events to standard. Responsibility includes the following: Assists event supervisor by demonstrating: 15-meter swim with equipment and weapon, equipment removal and 3-meter high board drop events to standard during the reading of event instructions. Performs other duties assigned by OIC or NCOIC. Receives training conducted by OIC/NCOIC to ensure demonstration of CWST events are to standard.
SUPPORT PERSONNEL
21-9. Support personnel assist in preventing unsafe acts and ensure smooth operation of the CWST. Two qualified lifeguards must be on duty at all times during water survival training. The lifeguards must have a current American Red Cross Lifeguard Training certificate and must be certified in first aid and cardiopulmonary resuscitation (CPR). Medical support on site is not required unless specified by local policy. The OIC and/or NCOIC should have a plan for medical support if required.
SECTION IV - POOL
21-10. CWST events will be conducted in installation pools as opposed to open water. The length and width distance requirements for performing this training are based on a pool 25 yards long by 15 yards wide. For larger or smaller pools, PRT leaders will adjust accordingly.
SECTION V TEST PROCEDURES

21-11. The CWST event sequence is the 15-meter swim with equipment and weapon, equipment removal and 3-meter high board drop. The order of events cannot be changed. There are no exceptions to this sequence. NO RESTARTS ARE ALLOWED. Soldiers are allowed a minimum of 5 minutes and a maximum of 10 minutes to recover between events. The OIC or NCOIC determines the recovery time between events. Recovery time is
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based on the number of soldiers taking the test. If large numbers of soldiers are being tested, staggered start times should be planned to allow for proper recovery between test events. 21-12. On test day, the OIC or NCOIC briefs soldiers on the purpose and organization of the CWST. The OIC or NCOIC explains test administration: to include scoring standards and test sequence. The following instructions are read aloud to all soldiers taking the CWST: You are about to take the Army Combat Water Survival Test, a test that will measure your ability to safely function in a water environment. The CWST consists of three events: 15-meter swim, 3-meter drop and equipment removal. If you fail any one of the three events, you are a CWST failure. The results of this test will give you and your commander an indication of your state of readiness and will act as a guide in determining your water survival training needs. Listen closely to the test instructions, and do the best you can on each of the events.
INSTRUCTIONS
21-13. The OIC , NCOIC or event supervisor will read event instructions prior to the start of the test.
15-METER SWIM WITH RIFLE AND EQUIPMENT

21-14. Read aloud the following instructions for the 15-meter swim with rifle and equipment: The 15-meter swim with rifle and equipment measures your ability to enter the water and successfully swim a distance of 15 meters with weapon and equipment. Soldier moves to starting point at the deep end of the pool. The scorer will attach safety line to soldiers LCE. On the command, Get Set, the soldier stands behind the entry line with weapon at port arms. On the command JUMP the soldier will enter the deep end of the pool using the stride entry and continue to swim any stroke to complete the 15-meter distance. It is important to pull the weapon in close to your body to reduce drag. It is recommended that you use the sidestroke to swim the required 15 meters. The sidestroke leaves your free arm to carry the rifle. The sidestroke is used because it is one of the least tiring and most efficient of the swimming strokes. Always attempt to keep yourself horizontal. During the swim the soldier is not allowed to touch the sides or bottom of the pool. If soldier shows signs of panic or an inability to complete the distance, the scorer will pull the soldier to the side of the pool using the safety line. Watch this demonstration. What are your questions?
3-METER DROP
21-15. Read aloud the following instructions for the 15-meter swim with rifle and equipment: The 3-meter drop with rifle and equipment measures your ability to enter the water and successfully swim to the side of the pool with weapon and equipment. Soldier moves to starting point at the base of the 3-meter diving board or platform. The scorer will attach safety line to soldiers LCE. On command the soldier will climb
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the diving board ladder or platform steps to the 3-meter drop starting point. On the command, Get Set, the soldier holds weapon at port arms. On the command GO the soldier walks to the end of the diving board or platform entering the deep end of the pool with the weapon held overhead with both arms. Enter the water using the stride entry and continue to swim any stroke to complete the 15-meter distance. During the swim the soldier is not allowed to touch the sides or bottom of the pool. If soldier shows signs of panic or an inability to complete the distance, the scorer will pull the soldier to the side of the pool using the safety line. Watch this demonstration. What are your questions?
EQUIPMENT REMOVAL
21-16. Read aloud the following instructions for equipment removal: Equipment removal measures your ability to enter the water submerge to the bottom of the pool, successfully remove your equipment, surface and swim to the side of the pool. Soldier moves to starting point at the deep end of the pool. The scorer will attach safety line to soldiers LCE. On the command, Get Set, the soldier stands behind the entry line with weapon at port arms. On the command JUMP the soldier will enter the deep end of the pool using a rear entry. The soldier will submerge to the bottom of the pool and remove weapon and LCE. Soldier will surface and continue to swim any stroke to the side of the pool. If soldier shows signs of panic or an inability to complete the distance, the scorer will pull the soldier to the side of the pool using the Shepherds crook. Watch this demonstration. What are your questions?
SECTION VI - SAFETY
21-17. Safety is the first concern when training soldier in and around water. Two qualified lifeguards must be on duty at all times during water survival training. The lifeguards must have a current American Red Cross Lifeguard Training certificate and must be certified in first aid and cardiopulmonary resuscitation (CPR). The following are important safety considerations: Know the water survival ability level of each soldier. Conduct all water survival training in a pool, with lifeguards and appropriate equipment present. Ensure the water is at least nine feet deep at the deep end of the pool. Have safety and emergency action plans. Use the buddy system. (Pair a strong swimmer with a weaker one.) Ensure all water entries during training are done feet-first. Ensure soldiers use the water entry techniques described in Chapter 16. 21-18. The following equipment must be on site while conducting CWST:
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Shepherds crook or reaching pole Heaving line Ring buoy Back board with tie down straps Cervical collar Whistle First aid kit Safety ropes with D-rings
SECTION VII - SUMMARY

21-19. Successful completion of the CWST identifies those soldiers that possess the required swimming skills to complete more advanced assessments like the Water Confidence Test. When this training is conducted to standard, soldier safety is ensured while soldier performance is enhanced. The CWST will build soldiers confidence for operations in and around water.
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Appendix A
PRT Leader Drill Cards

A-1. The PRT Leader Drill Cards are intended to be used as a reference when leading the PRT activities in this manual. The drills must be performed in the order listed to the standards prescribed in this manual or they lose much of their value. A-2. The cards are sized to 3 x 5. Cut around the outside of the figure below; fold in the middle so that the two sides are back-to-back, and laminate.
Toughening Phase
CALISTHENIC DRILL 1 1 The Bend And Reach 2 The Rear Lunge And Reach 3 The High Jumper 4 The Rower 5 The Power Squat 6 The Windmill 7 The Forward Lunge And Reach 8 The Prone Row 9 The Bent-leg Body Twist 10 The Push-up 1 2 3 4 5 1 2 3 4 5 GUERRILLA DRILL 1 Verticals Laterals Crossovers The Power Skip The Shuttle Sprint CLIMBING DRILL 1 The Straight-arm Pull The Heel Hook The Pull-up The Leg Tuck The Alternating Grip Pull-up
DUMBBELL DRILL 1 The Front Shoulder Raise 2 The Rear Shoulder Raise 3 The Rear Lunge 4 The Bent-over Lateral Raise 5 The Forward Lunge 6 The Side Shoulder Raise 7 The Lift and Carry 8 The Curl and Press 9 The Straight Back Lift 10 The Push Press 1 2 3 4 5 1 2 3 4 5 RECOVERY DRILL A The Groin Stretch The Hamstring Stretch The Calf Stretch The Thigh Stretch The Hip Stretch RECOVERY DRILL B The Overhead Arm-pull The Turn and Reach The Rear Lunge and Reach The Extend and Flex The Single Leg-over
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_______________________________________________________________________________ Appendix A
Sustaining Phase
1 2 3 4 5 6 7 8 9 10 1 2 3 4 5 1 2 3 4 5
CALISTHENIC DRILL 2 The Woodchopper The Mountain Climber The Squat Jumper The V-up The Power Jump The One-leg Push-up The Diagonal Lunge and Bend The Body Arch The Leg Tuck and Twist The 8-count Push-up GUERRILLA DRILL 2 The Shoulder Roll The Lunge Walk The High Crawl Crouch Run The Saddleback Carry The Firemans Carry
LOG DRILL
1 2 3 4 5 1 2 3 4 5 1 2 3 4 5
The 8-count Squat The Alternating Overhead Press The Deadlift The Squat Bender The 12-count Press RECOVERY DRILL A The Groin Stretch The Hamstring Stretch The Calf Stretch The Thigh Stretch The Hip Stretch RECOVERY DRILL B The Overhead Arm-pull The Turn and Reach The Rear Lunge and Reach The Extend and Flex The Single Leg-over
CLIMBING DRILL 2
The Flexed-arm Hang The Heel Hook The Pull-up The Leg Tuck The Alternating Grip Pull-up
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FM 3-22.

20 DRAFT TABLE OF CONTENTS As of 04 FEB 02

Army Physical Readiness Training Philosophy

The Armys Approach To Physical Readiness Training

SECTION I - PRINCIPLES OF ARMY TRAINING

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TRAIN AS COMBINED ARMS AND SERVICES TEAM

TRAIN AS YOU FIGHT

USE APPROPRIATE DOCTRINE

USE PERFORMANCE-ORIENTED TRAINING

TRAIN TO SUSTAIN PROFICIENCY

TRAIN USING MULTIECHELON TECHNIQUES

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MAKE COMMANDERS THE PRIMARY TRAINERS

The Armys Physical Readiness Training System

SECTION I COMPONENTS OF PHYSICAL READINESS

and mobility. Figure 2-1 Army Physical Readiness Components

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SECTION II PRINCIPLES OF PHYSICAL READINESS TRAINING

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SECTION III PHASES OF PRT

Toughening phase activities develop foundational fitness and fundamental skills.

Figure 2-2 Phases of PRT

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SECTION IV RECONDITIONING PRT

Progression Variety Precision

Army Physical Readiness Training Leadership

SECTION I VALUE OF PHYSICAL READINESS TRAINING LEADERSHIP

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SECTION II PHYSICAL READINESS TRAINING LEADERSHIP TENETS

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SECTION III PHYSICAL READINESS TRAINING COOPERATION

SECTION IV PHYSICAL READINESS TRAINING MOTIVATION

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Army Physical Readiness Training Strategy

The Armys Physical Readiness Training Program

SECTION I - PURPOSE OF THE PROGRAM

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SECTION II - COMMAND RESPONSIBILITIES

EVALUATION AND STANDARDS

SECTION III - UNIT PROGRAMS

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SECTION IV INDIVIDUAL PROGRAMS

SECTION V - RECONDITIONING PROGRAMS

SECTION VI - PREGNANCY PROGRAMS

SECTION VII WEIGHT CONTROL PROGRAMS

SECTION VIII APFT/UNIT PHYSICAL READINESS STANDARD FAILURE

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SECTION IX NEW SOLDIER

SECTION X INITIAL ENTRY TRAINING

BASIC COMBAT TRAINING

ADVANCED INDIVIDUAL TRAINING

ONE STATION UNIT TRAINING

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SECTION XI RESERVE COMPONENT (RC) UNIT PRT PROGRAMS

SECTION XII SUMMARY

Army Physical Readiness Training (PRT) Planning

SECTION I ELEMENTS OF A PRT SESSION

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SECTION II PHASED TRAINING

TOUGHENING PHASE PERSONNEL

TOUGHENING PHASE PRT ACTIVITIES

TOUGHENING PHASE SCHEDULES