PRT_Training_Card

PRT_Training_Card - (spuooes 05-02) Jer 691-e|6u!s '9...

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Unformatted text preview: (spuooes 05-02) Jer 691-e|6u!s '9 (spuooas 09-03) Jer 691-e|6u!s '9 (spuooes OS'OZ) HOJGJIS ufim 17 (M018 ‘1un03-17) 10m 691-6I6u!8 '17 (spuooes 08-02) W pue PU91XEI '9 (M018 ‘1unoo-v) asiea “216191 691-1ue8 '9 (spuooes og-oz) efiun‘L Jeea 'z (M018 ‘lunoo-v) 95128 561 lemew 'z (spuooes 02-02) Ilnci va peeuJer 'L 'I'IIEICI AHEAOOEIH (spJeA gz x g : deJ L) una uonOJo 'g (SpJBK 93 x z = deJ L) 8JeA0880J3 'z (spJeA 93 x z : deJ L) dms JeMOd 'L Z 'I'IIHCI lNEIWEIAOW AHVLI'IIW 'I'IIHG All'IIQVlS dIH (M018 ‘1unoo-t7) asiea 691 Iwele1 'L (ELVHEICIOW ‘1un00-v) dn-usnd 'OL (M018 ‘1un03'17)13!MJ_ M308 59‘HU9EI ' (M018 ‘1Un00-17)Moa aqud - (M018 ‘1un00-17)96un1 pJeMJofl - (M018 ‘1unoo-v) ||!LUPU!N\ ' (M018 ‘1unoo-v) Jemoa ' ($pr 92 x 9 = deJ L) luuds elunus '9 (Elivaaoow ‘1unoo-17)Jadanr L|5!H ' (SpJEK gz X z = deJ L) S|BJ91€‘| 'z 6 8 L 9 (M018 ‘1Uh03'i7)19PU9E| 18an '9 v 8 z (M013 ‘1unoo—17) efiun‘L JBGH ' (8pJeA 93 x z = deJ L) 8|eonJe/\ 'L (M018 ‘1unoo-t7) useea pue puea 'L L 'I'IIHCI lNEIWEIAOW AHVLI'IIW UJ>i OS'OL UJM OS'OL ssel Jo um 0L WM SL'Z 'I'IIEICI NOIlVHVdEHd UJM SL'Z LpJew 1003 U!UJ OS'OZ U!UJ OS'OZ Ulu—l OS'OZ Ullvlal OZ V/ N unu ugeJJel Ulu—l 08 U!UJ 08 U!uJ 09 WW OS'OZ Ui'JJ OE'OZ una eseeLau Ulu—l 08 lJ!U~1 OS'OZ U!UJ 08 WW OS'OZ Ulw 08 WW OS'OZ Ulw OS'OZ Ulw OS'OZ U!UJ OS'OZ U!UJ OS'OL unu uouewJod uun unu anJe RHIqu ||iL|UMOp Jo dn sdaJ 0L-9 ||!L|UMOpJ0 dn sdeJ 0L-9 IllliUMOP Jo dn sdeJ 0L'9 mqumop Jo dn sdeJ 9-9 V/ N Sweden II!H GTA 07-08-003 April 2010 Physical Readiness Training Quick Reference Card Ref: TC 3-22.20, Army Physical Readiness Training ® ARMY STRONG® Proponent: US Army Physical Fitness School https://www. us. army. mil/suite/page/34631 6 UNCLASSIFIED /l FOUO ELVH'IVAE ’8 ESIAHEdnS sauVZVH AdILNECII S'IOHLNOO 1N3W3'1dllill SNOISIOEG EMVW ‘8 S'IOHlNOO dOWEAEO peol O/M Jo M sdaJ z-L sdeJ 0L-9 peol 0/M Jo M sdeJ z-L sdeJ z-L peol 0/M J0 M sdeJ z—L sdaJ 0L-9 sdeJ 0L-9 sdeJ 0L-9 deJ L “"8 emnus PK'OOS sdeJ 0L-9 502L109 peol O/MJo M sdeJ gL-OL peol 0/MJo M sdeJ gL-OL peoL O/M Jo M 8deJ o L-9 peol 0/M Jo M sdeJ o L-9 sdaJ 8-9 509509 deJ L deJ L deJ L deJ L V/ N Z II!JCI zuewerw KJeuuw deJ L deJ L deJ L daJ L deJ L L II!JCI zuewerw KJBmLW 08:3 11:3 83:3 614:3 9L=Z ZWZ SWOL 1.0:Z (elqeuenv) NEOHOdHV eseqd Bugugexsns Salli/“1.3V All'IISOW GNV EONVHFICINE I9NINNnEI (fipeau/uleu) NESHOdHV aseqd Buiugexsns (leseu) NEIOEIOdHV eseqd Bugugmsns (insomv) eseqd Bugugezsns (MISC/1.38) aseud Buguaqfinol SEIIlIAIlOV 881 08:0L 802 I 08”. 00:9 ands euw-m mds auw-m ulds a|!W'1’l|— 9|!WI393d a|!WI93'3d SHIN/939d SEWIJ. lI'IdS E'IIW'VIL NnH anHE) All'IIQV PREPARATION DRILL . Bend and Reach (4-count, SLOW) . Rear Lunge (4-count, SLOW) . High Jumper (4-count, MODERATE) . Rower (4-count, SLOW) Squat Bender (4-count, SLOW) . Windmill (4-Count, SLOW) . FonNard Lunge (4-count, SLOW) 2 3 4 5. 6 7 8 9 . Prone Row (4-count, SLOW) . Bent-Leg Body Twist (4-count, SLOW) 10. Push-Up (4-count, MODERATE) 4 FOR THE CORE . Bent-Leg Raise (60 seconds) . Side Bridge (60 seconds) . Back Bridge (60 seconds) . Quadraplex (60 seconds) CONDITIONING DRILL 1 . Power Jump (4-count, MODERATE) . V-Up (4-count, MODERATE) . Mountain Climber (4-count, MODERATE) . Leg-Tuck and Twist (4-count, MODERATE) . Single-Leg Push-Up (4-count, MODERATE) CONDITIONING DRILL 2 . Turn and Lunge (4-count, SLOW) . Supine Bicycle (4-count, SLOW) . Half Jack (4-Count, MODERATE) . Swimmer (4-count, SLOW) . 8-Count Push-Up (8-count, MODERATE) CONDITIONING DRILL 3 . “Y” Squat (4-count, SLOW) . Single-Leg Dead Lift (4-count, SLOW) . Side-To-Side Knee Lifts (4-count, MODERATE) . Front Kick Alternate Toe Touch (4-count, MODERATE) . Tuck Jump (4-count, SLOW) . StraddIe-Run Fonivard and Backward (8-count, MODERATE) . Half-Squat Laterals (4-count, MODERATE) . Frog Jumps Fon/vard and Backward (4-count, MODERATE) .Alternate 1/4 Turn Jump (4-count, MODERATE) ACOCD‘ICDU‘l-meA O. Alternate-Staggered Squat Jump (4-count, SLOW) STRENGTH AND MOBILITY ACTIVITIES Toughening ACTIVITIES Phase (BCT/OSUT) (A'TIOSUT) Sustaining Phase Sustaining Phase ARFORGEN (Reset) Sustaining Phase ARFORGEN (Train/Ready) Sustaining Phase ARFORGEN (Available) Conditioning Drill 1 5 reps 5-10 reps 5-10 reps Conditioning Drill 2 5 reps 5-10 reps 5-10 reps 5-10 reps 5-10 reps 5-10 reps 5-10 reps Conditioning Drill 3 N/A 5-10 reps 5-10 reps 5-10 reps 5-10 reps 2 sets @ 30-60 Push-Up & Sit-Up 0”" Seconds seconds 2-4 sets @ 30-60 2-4 sets @ 30-60 seconds 2-4 sets @ 30-60 seconds 2-4 sets @ 30-60 seconds Climbing Drill 1 5 reps 5-10 reps 5-10 reps 5-10 reps 5-10 reps Climbing Drill 2 N/A 5-10 reps w load 5-10 reps w load 5-10 reps w load 5-10 reps w load Strength Tng Circuit 2-3 rotations 2-3 rotations 2-3 rotations 2-3 rotations 2-3 rotations Guerilla Drill N/A 1-3 reps CLIMBING DRILL 1 1. Straight-Arm Pull (2-count, MODERATE) 2. Heel Hook (2-count, SLOW) 3. Pull-Up (2-count, MODERATE) 4. Leg Tuck (2-count, SLOW) 5. Alternating Grip Pull-Up (2-count, MODERATE) CLIMBING DRILL 2 . Flexed-Arm Hang (5 seconds) . Heel Hook (2-count, SLOW) . Pull-Up (2-count, MODERATE) . Leg Tuck (2-count, SLOW) .Alternating Grip Pull-Up (2-count, MODERATE) GUERRILLA DRILL . Shoulder Roll (1 rep = 2 x 25 yards) . Lunge Walk (1 rep = 2 x 25 yards) . Soldier Carry (1 rep = 2 x 25 yards) RECOVERY DRILL . Overhead Arm Pull (20-30 seconds) . Rear Lunge (20-30 seconds) . Extend and Flex (20-30 seconds) . Thigh Stretch (20-30 seconds) 5. Single-Leg Over (20-30 seconds) 1-3 reps 1-3 reps 1-3 reps STRENGTH TRAINING CIRCUIT 0 VERTICALS SUPINE BODY TWIST ’ ’\BACKWARD RUN ml LEG TUCK PT FIELD AND TRACK BACKWARD RUN N April 2010 ~ _ — LATERALS (LEFT) 0 LATERALS 0 LATERALS OVERHEAD (RIGHT) BENT-OVER (LEFT) ‘— K 9 SUPINECHEST ——‘ PRESS \ PULL-UP 0R STRAIGHT-ARM FULL I ’ 0 LATERALS (RIGHT) FORWARD l LUNGE GTA 07-08-003 ...
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This note was uploaded on 01/06/2012 for the course MIL SCI 10-1 taught by Professor Karensafoxx during the Fall '11 term at UCLA.

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PRT_Training_Card - (spuooes 05-02) Jer 691-e|6u!s '9...

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