PHYSICAL TRAINING - Army Style

Over the last few months I have been one of the instructors in the PT Improvement Class (PTIC), and have helped organise and conduct a one month schedule of intense training to try and improve the individuals PT score.

After 6 weeks, we are starting to see an average improvement in the overall fitness levels.

This is our basic schedule and can be used in conjunction with a good eating plan to help build fitness and overall health.

Week 1

• Monday- 1 lap (fast) x 12 w/ 40 second rest
• Tuesday - Double max, double the max level of pushups and situps that person needs to max. Usually 90-120 pu Females 140-160pu Males. 140-160 su Both M&F
• Wednesday- warmup lap, 3laps,2 laps, 1 lap, 2 laps, 3 laps, cooldown lap. Hard runs w/ 1min rest in between.
• Thursday- Rest
• Friday- Gym 8-12 stations, targeting upper and lower body, 2mins each, 1 min rest in between. Low weight high intensity.

  

Week2

• Monday - 1/4 lap sprints w/ partner x 10 laps, plus 1 warm up and 1 cooldown lap.
• Tuesday- 25m drills. High exertion sprints, kareokes, skips, backward runs, bearcrawls, kangaroo hops, jumps, lunges, flutter kicks, situps and pushups, 3 laps cooldown.
• Wednesday- 200m incline run/200m decline sprints x 10
• Thursday- rest
• Friday- PT test self evaluation

Week3

• Monday - 1 lap fast 40 sec rest x 12
• Tuesday- Double max pushups and situps (see week 1)
• Wednesday- 1/4 lap sprints x 12 laps
• Thursday- rest
• Friday- Gym (see week 2)

Week4

• Monday - Stretches plus light cardio exercise to increase heartrate
• Tuesday - PT test
• Wednesday - long run around post (3 miles)
• Thursday - rest
• Friday - Gym (see week 2)

Most of these exercises are self driven, and allows the person to work at their own pace and effort, but still with the aim of completing the exercise.