Download Physical Fitness Training (FM 21-20)
On 5 July 1950, U.S. troops, who were unprepared for the physical demands of war, were sent to battle. The early days of the Korean war were nothing short of disastrous, as U.S. soldiers were routed by a poorly equipped, but well-trained, North Korean People’s Army.
As American soldiers withdrew, they left behind wounded comrades and valuable equipment their training had not adequately prepared them to carry heavy loads. The costly lessons learned by Task Force Smith in Korea are as important today as ever. If we fail to prepare our soldiers for their physically demanding wartime tasks, we are guilty of paying lip service to the principle of “Train as you fight.” Our physical training programs must do more for our soldiers than just get them ready for the semiannual Army Physical Fitness
Click here for Squad PT Program from Military Athlete (www.militaryathlete.com):
MILITARY ATHLETE
WEIGHT CONTROL
Army Weight Control Program AR 600-9
Example Counseling
Suspension of Favorable Actions AR 600-8-2
Fireteamleader.net Resorces:
This is a standard get ready for APFT Training guide from the armys Hooah 4 fitness program.
Monday |
Wednesday |
Friday |
|---|---|---|
Week 1 Push-ups & sit-ups 3 sets, 30 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 3 sets, 30 seconds Run 30-40 minutes, slow pace |
Push-ups & sit-ups 3 sets, 30 seconds Run Commander’s Run |
Week 2 Push-ups & sit-ups 3 sets, 30 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 4 sets, 30 seconds Run 30-40 minutes, slow pace |
Push-ups & sit-ups 4 sets, 30 seconds Run 30-40 minutes, slow pace |
Week 3 Push-ups & sit-ups 4 sets, 30 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 4 sets, 30 seconds Run 30-40 minutes, slow pace |
Push-ups & sit-ups 3 sets, 45 seconds Run 30 minutes or longer |
Week 4 Push-ups & sit-ups 3 sets, 45 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 3 sets, 45 seconds Run 30-40 minutes, slow pace |
Pyramid 2 sets 5 count Run Fartleks, 2 miles (Use ¼ mile markers) |
Monday |
Wednesday |
Friday |
Week 5 Push-ups & sit-ups 3 sets, 45 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 4 sets, 45 seconds Run 30-40 minutes, slow pace |
Push-ups & sit-ups 4 sets, 45 seconds Run Commander’s Run |
Week 6 Push-ups & sit-ups 4 sets, 45 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 4 sets, 45 seconds Run 30-40 minutes, slow pace |
Deck of Cards (1/2) Run Last-man-up, 2 miles |
Week 7 Push-ups & sit-ups 3 sets, 60 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 3 sets, 60 seconds Run 30-40 minutes, slow pace |
Diagnostic APFT |
Week 8 Push-ups & sit-ups 3 sets, 60 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 3 sets, 60 seconds Run 30-40 minutes, slow pace |
Pyramid 1 set, 10 count Run Fartleks, 2 miles (Use ¼ mile markers) |
Week 9 Push-ups & sit-ups 4 sets, 60 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 4 sets, 60 seconds Run 30-40 minutes, slow pace |
Push-ups & sit-ups 4 sets, 60 seconds Run Commander’s Run |
Monday |
Wednesday |
Friday |
Week 10 Push-ups & sit-ups 4 sets, 60 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 3 sets, 75 seconds Run 30-40 minutes, slow pace |
Deck of Cards (FULL) Run Last-man-up, 2 miles |
Week 11 Push-ups & sit-ups 3 sets, 75 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 3 sets, 75 seconds Run 30-40 minutes, slow pace |
Diagnostic APFT |
Week 12 Push-ups & sit-ups 3 sets, 75 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 4 sets, 75 seconds Run 30-40 minutes, slow pace |
Pyramid 2 set, 10 count Run Fartleks, 2 miles (Use ¼ mile markers) |
Week 13 Push-ups & sit-ups 4 sets, 75 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 4 sets, 75 seconds Run 30-40 minutes, slow pace |
Diagnostic APFT |
| Monday | Wednesday | Friday |
Week 14 Push-ups & sit-ups 4sets, 75 seconds Run 20-30 minutes, moderate pace |
Push-ups & sit-ups 3 sets, 90 seconds Run 30-40 minutes, slow pace | Push-ups & sit-ups 1 set, 2 minutes Run Commander’s Run |
Week 15 No push-ups or sit-ups Run Easy Run |
APFT | APFT |
Calendar Key
Push-ups and Sit-ups -If you have not been doing push-ups or sit-ups at all, begin your routine this way:
- Do push-ups done from the knees for the first three weeks.
- Do sit-ups with the arms across the chest instead of behind the head for the first three weeks.
Moderate Pace - an 8-10 minute mile.
Slow Pace – a 9-12 minute mile.
Commander’s Run -The commander's run can be just another slow run. As the program progresses, it becomes a speed workday as it does in the 2nd and 3rd months.
Deck of Cards -Shuffle a deck of playing cards, then do sit-ups for every red card drawn and pushups for every black card. Do repetitions equaling the numeric value of the card. To allow a more gradual build-up, perhaps let the aces be just one repetition the first time around and 11 repetitions the second time around. Another option is to do half a deck initially and gradually build to a full deck.
Fartlek – The word Fartlek means “speed play”. After a proper warm-up period, begin Fartleks by running fast until you begin fatiguing, then slowing the pace to recover, then repeating for the duration of the run. This type of running is similar to interval training in that the intensity of effort is varied. Any fast run should be run with caution. A good warm-up jog before dashing out on the sprints is important to prevent injury.
Last – Man- Up – A formation run. During a continuous run of moderate intensity, the group leader instructs the last runner to sprint to the front of the formation. Once at the front of the formation, the soldier then resumes the steady pace of the group. The leader then gives the command for the next soldier to move forward.
Pyramid -A method of varying set activity during exercise to increase endurance and strength. For example, complete 10 dumbbell curls with 10 pound of weight, 8 dumbbell curls with 20 pounds of weight and 5 dumbbell curls with 30 pounds of weight. Because of the inverse relationship between the repetitions and the weight, when charted the graph appears like a “pyramid”.
Components of Physical Fitness
Cardiorespiratory (Aerobic) Endurance – Efficiency of the heart and lungs to deliver oxygen and nutrients, and transport waste product from the cells.
Target Heart Rate (Percent of Maximum) in Beats per Minutes Age 60% 70% 75% 80% 85% 100% Under 20 126 147 158 168 179 210 20 120 140 150 160 170 200
Target Heart Rate in Ten Seconds Age 60% 70% 75% 80% 85% 100% Under 20 21 24 26 28 30 35 20 20 23 25 27 28 33
Muscular Strength – Greatest amount of force a muscle group can exert in one movement.
Muscular Endurance – Ability of a muscle group to perform repeated movements with moderate resistance for a period of time.
Flexibility - The range of motion around a joint.
Body Composition – Relationship between body fat and lean body mass – muscle, bone, water and organs.
Principle of Physical Training
To achieve a training effect:
Progression – The intensity and/or time of exercise must gradually increase.
Regularity – One must exercise consistently. Minimum is 3x per week.
Overload – Exercise must exceed the normal demands placed on the body.
Variety – Reduces boredom and increases motivation and progress. This principle is not a necessity.
Recovery – A hard day should be followed by an easier day. Another way to permit recovery is to
alternate the muscle groups exercised each day. If you are still sore, wait one more day.
Balance – A Program should include activities that develop all components of fitness. Overemphasizing any one component may hinder another. Any program should also include balancing muscle groups (e.g. exercising biceps and triceps, quads and hamstrings, etc. together).
Specificity – Training must be geared for the particular improvement desired. To get better at push ups, you must do push-ups
Frequently Asked Questions from United States Army Physical Fitness School:
Q. How does the USAPFS provide training assistance to the Army?
A. AR 350-1 ,Training and Education, provides guidance to Army leaders for the conduct of the Army Physical Fitness Program. This regulation describes the objective of the Army Physical Fitness Program, "to enhance combat readiness by developing and sustaining a high level of physical fitness in soldiers". To meet this objective the USAPFS develops doctrine, conducts research, and provides training assistance. Our current training assistance efforts have been directed in IET for the implementation of the TRADOC/IET Standardized PT Program. Training assistance in the form of Mobile Training Teams (MTT) across the active and reserve component continue as units informally contact USAPFS and formally request through MACOMs to the Army G-3 (DAMO-TR). The training assistance mission is tailored to the specific request of the unit. These MTTs, described as The Army Physical Fitness Training Program Train the Trainer Course, are on the Army Training Requirements and Resources System as a quota control course. Any specific questions about training assistance need to be addressed via phone or preferably e-mail to the USAPFS.
Q. What is the TRADOC/IET Standardized PT Guide?
A. The TRADOC/IET Standardized PT Guide is an organized schedule of prescribed physical training activities. These activities are sequenced to challenge soldiers entering the Army and provide the appropriate progression for those soldiers entering the Army at all levels of fitness. This guide is an exercise prescription, employing standardized training of the fundamental components of strength, endurance, and mobility guided by three overarching principles of exercise: progression, precision and integration. Strict adherence to PT standardization in IET safeguards soldiers by progressively increasing training intensity while controlling injuries. This guide is for use by drill sergeants across IET. Standardized PT has been applied successfully in other training environments across the Army.
Q. What is the PRE-BCT Standardized PT Guide?
A. This guide is a companion to the TRADOC/IET Standardized PT Guide. It employs the same components and principles in a standardized instructional format. It is distributed by Army recruiters to soldiers in the delayed-entry program (DEP) to provide guidance and motivation to exercise prior to reporting to IET. This program has been applied successfully by recruiters across the country and is available at local recruiting stations. Included with the guide is a DVD entitled, "To Be a Soldier: The Army Physical Fitness Challenge".
United States Army Future Soldiers Training Program
Q. Is there a fitness program for pregnant Soldiers?
A. Yes. The USAPFS has partnered with the Center for Army Health Promotion and Preventive Medicine (CHPPM) in the development and training for the special conditioning program entitled the Army Pregnancy/Postpartum Physical Training Program. See the Army Pregnancy/Postpartum Physical Training Program Brief
Q. Does the USAPFS have exercise programs designed specifically for "special populations", correctly described in AR 350-1 as special conditioning programs, for those soldiers who are currently on temporary profile or have a documented permanent profile?
A. In partnership with the CHPPM and the Office of the Surgeon General (OTSG) the USAPFS is developing specific exercise programs to enable soldiers to train safely within the limits of their physical profile, at unit level, under the supervision of a trained exercise leader.
Q. Does the USAPFS provide training for "special populations", correctly described in AR 350-1 as special conditioning programs, for those soldiers who fail to meet the Army standard on the APFT, the height/weight standards, or both?
A. Yes. the USAPFS provides training assistance to those individuals responsible for the conduct of special conditioning programs at the unit level. However, specific guidance concerning the nutritional requirements for safe and successful loss of body fat should be referred to a Registered Dietitian at the Military Treatment Facility (MTF) as required by AR 600-9.
Q. What are the requirements for Soldiers over the age of 55 on the APFT?
A. The APFT is mandatory. The 2-mile run event is optional. Soldiers over age 55 may replace the 2-mile run with one of the alternate aerobic events.
Q. Can a Soldier scoring 90 points or better in their testable events and passing the alternate aerobic event on the APFT be awarded the APFT Badge?
A. No. A Soldier must score 90 points or better in all events of the APFT to be awarded the badge. Push-ups, sit-ups, and 2-mile run.
Reference Chapter 4-9 Para. c.(1) AR 350-1.pdf (Chapter 4-9 para. c.1.)
Q. What is the requirement for the stationary bike on the APFT?
A. Reference Chapter 14, FM 21-20 for Stationary Cycle Event test standards and specifics.
Q. Is it OK to pace a Soldier during the 2-mile run?
A. Yes. Reference Chapter 14, FM 21-20
Q. Is there a new APFT?
A. No. The APFT consists of 2 minutes of push-ups, 2 minutes of sit-ups, and the 2-mile run.
Q. What are the requirements for personnel to be graders for the APFT?
A. In accordance with FM 7-0, under principles of Army training, "Commanders are responsible for training." The principle, "Train to Standard Using Appropriate Doctrine", enables commanders to administer the APFT through an understanding of the doctrine listed in Chapter 14 of FM 21-20
Q. Can a Soldier on temporary profile perform the APFT prior to profile expiring?
A. If a Soldier takes an APFT when their profile forbids it, then they are violating the profile.
Q. If a Soldier gets hurt during the 2-mile run on the APFT, is he or she flagged?
A. Yes. A Soldier must pass all 3 events on the APFT with a minimum of 60 points in each event. If a Soldier gets hurt during the run and cannot finish the run, then that Soldier did not achieve 60 points in the run event. There is no “Medical Clause” for getting hurt during the APFT.
Q. Can a unit administer an APFT to a Soldier who is within 30 days of ETS?
A. Yes. A commander may administer an APFT as often as he or she wishes.
Q. Where can I locate videos on how to administer the APFT?
A. We are currently working with ATSC on a new video for this. It should be available around Spring 2005.
Q. What is the proper uniform for the 800m swim test as an alternate event on the APFT?
A. Swimsuit or PFU shorts & shirt
