Escolar Documentos
Profissional Documentos
Cultura Documentos
Objectives 10JAN
Muster in Physics Unit Admin
Discuss new Battalion policies, BNXO, BN SGT MAJ, Department Head introductions
CO Welcome Back and Semester Expectations GMT on fraternization, hazing, and sexual assault Movement to Armory Company Time
Company Officer semester expectations
COD
MPO Drill Card introduction
POD 10JAN
Time 0600 0600-0620 0620-0635 ALPHA BRAVO CHARLIE MIKE
0635-0645 0645-0720
0720-0730
Beginning of the Semester Brief LT Guard GMT (Fraternization, Hazing, and Sexual Assault)
Movement to Armory
Company Time (AR101)
COD (Drill Deck)
0730-0740
0740-0750
Objectives 17JAN
Muster in Physics Leadership Panel
Guest speakers from various University offices to discuss Leadership NROTC Staff then discusses similarities between civilian and military leadership
Virtue Brief
MIDN Wilson, relating to Leadership accountability goal
POD 17JAN
Time 0600 0600-0645 ALPHA BRAVO CHARLIE Muster in Physics Leadership Panel Guest Speaker MIKE
0645-0655
Break
0655-0740
Leadership Panel
0740-0750
Virtue Brief
Objectives 24JAN
Navy Companies Practical Applications
CoCOs/Company Officers will choose based on an approved list of training events
POD 24JAN
Time 0600 ALPHA BRAVO CHARLIE MIKE Muster (location may vary based on training)
0600-0750
FTX Training
ATHO Report
09JAN2012-27JAN2012
PT Semester Goals
For the Battalion: Aerobic exercise (ie pace and sprint interval workouts), muscular strength and endurance (ie. circuit workouts: Push-ups, curl ups, body weight exercises) and flexibility to prevent injuries. For those on FEP: Change their attitude toward physical training, make personalized goals for each individual midshipman to achieve and healthy competition
09JAN 13JAN
NAVY PT
Session BN PT Group PT
09JAN
Detail PT Plan
Plyometric Workout
1. Jump Squat (30 sec) 2. Airborne Heisman (30 sec) 3. Swing Kick (1 min) Repeat 1-3 4. Squat Reach Jump (30 sec) 5. Run-stance squat (30 secs) 6. Circle run (1 min) Repeat 4-6 7. Side knee jumps (30 secs) 8. Squat Jacks (30 secs) 9. Military March (1 min) Repeat 7-9 10 Switch lunge jumps (30 secs) 11. Lateral leapfrog squat (30 secs) 12. 1 Legged Cross Jump (30 each leg) Repeat 10-12
Circuit Workout
1. Squat Thrusts 3 sets of 10 reps 2. Slow push ups 3. Max number of sit ups 4. Calf raises 50 each leg 5. Shoulder push ups 6. Max Leg Levers 7. Line jumps 8. Pyramid Pushups 5-10-15 9. Flutter kicks (100 2 count) Repeat circuit until time is up
FEP 13 JAN
Improvement on Push/Sit
1. 100 sit ups (2 sets) 2. 60 pushs up (2 sets) 3. 100 Flutter kicks (2 sets) 4. 20 diamond push ups (2 sets) 5. 2 minute planks (2 sets) 6. 20 Tricep pushups (2 sets)
Improvement on Run
1. 2 warm up laps 2. 800 m sprint straight/jog corners
Repeat 3 Times or Time permitting
16JAN 20JAN12
NAVY PT
Session
Workout
Muster Location
BN PT
Lambert
TREC/(Lambert Thursday Morning)
Group PT
16JAN
Detail PT Plan
Interval Track Workout
400m 600m 800m 1600m 800m 600m 400m Recovery: 1-2 minutes after 400s and 600s 2-3 after others
FEP 20JAN
Improvement on Push/Sit
1. 25 Reverse abdominal curls (4 sets) 2. 50 Toe touches (2 sets) 3. No backs 45 secs (2x) 4. Pyramid push ups 5-10-15-20
Improvement on Run
1. 2 warm up laps 2. 6 x 200 m 3. 4 x 400 m 4. Cool down 2 laps
23JAN 27JAN12
NAVY PT
Session
Workout
Muster Location
BN PT
Group PT
Inventory PFA
Core Synergistic Workout
Lambert
TREC/(Lambert Thursday Morning)
23JAN
Detail PT Plan
Core Synergistics
Stacked Foot/Staggered Hands Push-up Banana Roll Sphinx Push-up Bow to Boat Switch Lunge Jumps Prison Cell Push-up Side Hip Raise Squat X-Press Plank to Tricep hold Walking Push-up Superman Banana Reach High & Under Push-ups Standing bycycle crunches Dreya Roll
FEP 20JAN
Improvement on Push/Sit
25 sit ups 25 Bicycles Forward/Backward 25 Straight or Cross legged Sit ups 25 Roll up/V-up 25 Reverse Abdominal Lifts 25 Toe touches 25 Side Raises 50 Mason Twist Plank 1 min Front/1 min side/1 min Front 200 push ups (Any style)
Improvement on Run
2 Warm up Laps 6 x 200 m 4 x 400 m 2 Cool down Laps
Semester UOD
NWU/MARPAT Throughout Semester Khakis for 06MAR and 29MAR
Include the BNCO and PNS inspections