WINTER 2014 PT PLAN. Schedule for 60 people. Main APFT dates. 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning

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1 WINTER 2014 PT PLAN Schedule for 60 people Main APFT dates 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning Keep in mind Goals If time starts to run out DO NOT CUT THE RUN, CUT THE WEIGHT TIME INSTEAD Wednesdays are only 20 min MAX on weights but no shorter than 15 min and always 20 min on the run, NEVER SHORTER. Transition from weight room to the track is only 5 min DO NOT waste your time. Weight room 8-12 controlled reps for the allotted time, make sure you have the proper weight, not to heavy and not to light. Running Your 1:10 and 1:00 min, or faster, lap paces should be one complete lap. If you are not a strong runner try to make sure your start point is always the same. For an example, on Jan 8th, if I start my sprint by the drinking fountain I want to finish one complete lap by the drinking fountains in the allotted time of 1:10. If I do not make it I want to make sure I make it there by the end rest time so that by 1:30 I am at the point I started so that I can start my next sprint there and see how far I can make it. Do not cheat yourself. Always have a distance goal for your times. Never just run the allotted time unless it is an easy long run before the PT test. Recommended Get your own wrist watch that has a timer. Schedule workout days Jan 6- Instruction/Demonstration on the weights

2 Jan 8 - Weights (20 min max) for 30 sec duration with a 15 sec switch/ Run (20+ min) 1:10 laps with 20 sec break in between laps Jan 10- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min) 30-60s, Walk the 60 seconds portion Jan 13- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min) Sprint North to south straights and Iron mikes half of the East to West straights walk the other half. Jan 15- (Everyone lightly done, no maxing, no heavy breathing, just stay loose) Half mile jog. 1 min pushups/ 1 min sit- ups / APFT Instruction/ OPORD Jan 17- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min), sprint 1 lap at 1:00 min pace with 30 second break between laps Jan 20- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min) Sprint North to south straights and Iron mikes half of the East to West straights. Jan 22- Weights (20 min max) for 30 sec duration with a 15 sec switch/ Run (20+ min) 30-60s, Walk the 60 seconds portion Jan 24- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min) sprint one lap (1:00 min pace) jog 1 lap (1:45 min pace) Jan 27- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min) sprint one lap (1:00 pace) with 30 second break between laps Jan 29- Weights (20 min max) for 30 sec duration with a 15 sec switch/ Run (20+ min) 30-60s, Walk the 60 seconds portion Jan 31- Warm- up 11 min Push- up workout 7 min - Decline pushups at 50% of max (2 min) - Regular pushups at 50% of max (2 min) - Incline pushups at 50% of max (2 min) Core workout 10 min 30 sec - Five minuet leg drill (5 min) - V- ups (30 sec) - Russian twist (30 sec)

3 - V- ups (30 sec) - Russian twist (30 sec) - Sit- up (1 min) - Sit- up (30 sec) - Sit- up (15 sec) - 27 min 60/120, Walk the 120 portion Feb 3- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min), sprint 1 lap at 1:00 min pace with 30 second break between laps Feb 5- Feb 7- OPORD 15 min Lower Body 5 min 5 min leg drill Arms 5 min repeat this five times (equals 5 min) - 20 sec push- up (focus on speed and get push- ups each 20sec interval) sec push- up - Campus run 25 min 30 sec OR 3 miles on the indoor track Warm- up 11 min Arms 11 min - 2 min push- up drill (1st min: 5 sec up, 10 down. 2nd min: 10 sec up, 5 sec down). - 2 partner assisted push up. - Partner resisted push up (2 sets at 30 sec) - 1 min push- up goal (try to get 50% of your max in one minute). Core 10 min - 5 min leg drill (5 min). Partner sit- ups 2 sets - first set 1 min 30 sec - Switch and partner does their first set. - Second set 1 min - Switch and partner does their second set.

4 Run 25 min - 60/120 (25 min) Jog the 120 portion. Feb 10- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min) sprint one lap (1:00 pace) jog 1 lap (1:45 min pace) Feb 12- OPORD 15 min - Max number of pushups + 10 (3 min) - Max number of sit ups + 10 (3 min) - Long run (39 min) Feb 14- Sports Day (Game of choice) Winner leaves at 3:00 pm. Losers do the following - Five min leg drill - Decline pushups at 50% of max (2 min) - Regular pushups at 50% of max (2 min) - Incline pushups at 50% of max (2 min) - Bridge till 3:15 pm Feb 17- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min), sprint 1 lap at 1:00 min pace with 30 second break between laps Feb 19- OPORD 15 min Lower Body 5 min 5 min leg drill Arms 5 min repeat this five times (equals 5 min) - 20 sec push- up (focus on speed and get push- ups each 20sec interval) sec push- up

5 Feb Campus run 25 min 30 sec OR 3 miles on the indoor track Warm-up 11 min -Half mile jog (5 min) -Max number of pushups (3 min) -Max number of sit ups(3 min) Push-up workout 7 min -Decline pushups at 50% of max (2 min) -30 sec break -Regular pushups at 50% of max (2 min) -30 sec break -Incline pushups at 50% of max (2 min) Core workout 10 min 30 sec - Five minuet leg drill (5 min) -V-ups (30 sec) -Russian twist (30 sec) -V-ups (30 sec) -Russian twist (30 sec) Partners -Sit-up (1 min) -Sit-up (30 sec) -Sit-up (15 sec) -25 min 60/120 Jog the 120 portion Feb 24- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min) sprint one lap (1:00 pace) jog 1 lap (1:45 min pace) Feb 26- OPORD 15 min Lower Body 5 min 5 min leg drill Arms 5 min repeat this five times (equals 5 min) - 20 sec push- up (focus on speed and get push- ups each 20sec interval) sec push- up

6 Feb Campus run 25 min 30 sec OR 3 miles on the indoor track Warm-up 11 min -Half mile jog (5 min) -Max number of pushups (3 min) -Max number of sit ups(3 min) Arms 7 min -2 min push-up drill (1st min: 5 sec up, 10 down. 2nd min: 10 sec up, 5 sec down). -2 min partner assisted push up. -Partner resisted push up (2 sets at 30 sec) -1 min push-up goal (try to get 50% of your max in one minute). Core 10 min -5 min leg drill (5 min). Partner sit-ups 2 sets -first set 1 min 30 sec -Switch and partner does their first set. -Second set 1 min - Switch and partner does their second set. Run 25 min -60/120 (25 min) Jog the 120 portion March 3- Warm- up 11 min Push- up workout 7 min - Decline pushups at 50% of max (2 min) - Regular pushups at 50% of max (2 min) - Incline pushups at 50% of max (2 min) Core workout 10 min 30 sec - Five minuet leg drill (5 min) - V- ups (30 sec) - Russian twist (30 sec) - V- ups (30 sec) - Russian twist (30 sec) Partner - Sit- up (1 min)

7 - Sit- up (30 sec) - Sit- up (15 sec) - 25 min 60/120 Jog the 120 portion March 5- March 7- OPORD 15 min Lower Body 5 min 5 min leg drill Arms 5 min repeat this five times (equals 5 min) - 20 sec push- up (focus on speed and get push- ups each 20sec interval) sec push- up - Campus run 25 min 30 sec Warm- up 11 min Arms 7 min - 2 min push- up drill (1st min: 5 sec up, 10 down. 2nd min: 10 sec up, 5 sec down). - 2 partner assisted push up. - Partner resisted push up (2 sets at 30 sec) - 1 min push- up goal (try to get 50% of your max in one minute). Core 10 min - 5 min leg drill (5 min). - Partner sit- ups 2 sets - first set 1 min 30 sec - Switch and partner does their first set. - Second set 1 min - Switch and partner does their second set. Run 25 min - 60/120 (25 min) Jog the 120 portion

8 March 10- Warm- up 11 min - Max number of pushups + 10 (3 min) - Max number of sit ups + 10 (3 min) Arms and Core 15 min - Back and forth's (15 min) - Outdoors - Run goal line to goal line - At one end of the field do 30% of your max of push- ups at the other end do 30% your max of Sit- ups. - Indoors - Run suicides on gym - At one end of the field do 30% of your max of push- ups at the other end do 30% your max of Sit- ups. 16 min - Timed runs - Outdoors - Run 8 1 min 30 sec pace with 30 sec breaks - Indoors sec laps with 30 sec breaks (16 min) Cool down 16 min - 2 min push- up drill (1st min: 5 sec up, 10 down. 2nd min: 10 sec up, 5 sec down). - 3 min leg drill - 3 min bridge drill (1 min Right side, 1 min left side, 1 min front). - 8 min stretch. March 12- OPORD 15 min - Max number of pushups + 10 (3 min) - Max number of sit ups + 10 (3 min) - Long run (39 min) March 14- Weights (30 min) for 45 sec duration with a 15 sec switch/ Run (25 min) sprint one lap (1:00 pace) jog 1 lap (1:30 min pace) March 17- Warm- up 13 min

9 Push- up workout 7 min - Decline pushups at 50% of max (2 min) - Regular pushups at 50% of max (2 min) - Incline pushups at 50% of max (2 min) Core workout 12 min 30 sec - Five minuet leg drill (5 min) - V- ups (30 sec) - Russian twist (30 sec) - V- ups (30 sec) - Russian twist (30 sec) - Sit- up (1 min) - Sit- up (30 sec) - Sit- up (15 sec) - 25 min 60/120 Jog the 120 portion March 19- March 21- OPORD 15 min Lower Body 6 min 30 sec 5 min leg drill Arms 5 min repeat this five times (equals 5 min) - 20 sec push- up (focus on speed and get push- ups each 20sec interval) sec push- up - Campus run 25 min 30 sec Warm- up 11 min Arms 7 min - 2 min push- up drill (1st min: 5 sec up, 10 down. 2nd min: 10 sec up, 5 sec down). - 2 min partner assisted push up.

10 - Partner resisted push up (2 sets at 30 sec) - 1 min push- up goal (try to get 50% of your max in one minute). Core 10 min - 5 min leg drill (5 min). - Partner sit- ups 2 sets - first set 1 min 30 sec - Switch and partner does their first set. - Second set 1 min - Switch and partner does their second set. Run 25 min - 60/120 (25 min) Jog the 120 portion March 24- Warm- up 11 min - Max number of pushups + 10 (3 min) - Max number of sit ups + 10 (3 min) Arms and Core 15 min - Back and forth's (15 min) - Outdoors - Run goal line to goal line - At one end of the field do 30% of your max of push- ups at the other end do 30% your max of Sit- ups. - Indoors - Run suicides on gym - At one end of the field do 30% of your max of push- ups at the other end do 30% your max of Sit- ups. 16 min - Timed runs - Outdoors - Run 8 1 min 30 sec pace with 30 sec breaks - Indoors sec laps with 30 sec breaks (16 min) Cool down 16 min - 2 min push- up drill (1st min: 5 sec up, 10 down. 2nd min: 10 sec up, 5 sec down). - 3 min leg drill - 3 min bridge drill (1 min Right side, 1 min left side, 1 min front). - 8 min stretch. March 26- OPORD 15 min

11 This day is EASY, EASY! If you want to go to your knees on the pushups do it. Stop and shake it out, DO IT! On your run feel free to walk and stretch. DO NOT PUSH YOURSELF SO YOU WILL BE SORE THE NEXT DAY! This is a stay loose day. - Max number of sit ups (3 min) - Long run (20 min EASY) Stretch Weight Room Operations Circuit training 30 Stations Everyone does each station once. Mondays and Fridays will be 45 sec on the machine and only 15 seconds to go from one to the other and get it set up before the next exercise starts.

12 Tuesdays, Thursdays, and Saturday ON YOUR OWN January Tuesday and Thursday Saturday February March Tuesday Thursday Saturday - Max number of pushups and sit- ups when you get out of bed, noon and before you get into bed. - Long run 3-4 miles - Max number of pushups and sit- ups when you get out of bed, noon and before you get into bed. - Weight room circuit and run (pick a Monday or Friday workout from January) - Long Run 4-5 miles Tuesday and Thursday Saturday - Weight room circuit and run (pick a Monday or Friday workout from January) - Long run 5-6 miles

13 Monday and Friday Rotations Decline Push up Incline Push up Box Jumps Flutter Kicks V- up Russian Twist Leg Raises Squat Weight dips Unassist ed sit ups Ham curl Bench Press Pull down Pull up Bench ROW Dip Shou lder pres Bice p Curl Leg ext. Leg curl Delt oid raise Air Squats Iron Mikes Sit up Shoulder shrug

14 Swimme r Mt Climber Wednesdays Rotation Prone Row Bicycle Push up Super mans cacoons Unassist ed sit ups Ab Machi ne Decline Push up Incline Push up Box Jumps Flutter Kicks V- up Russian Twist Leg Raises Plank side right Plank Squat Ham curl Weight dips Bench Press Plank side left Pull down Pull up