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pocket physical training guide this publication contains the following information introduction getting started safety considerations injury control shoes clothing environmental conditions hydration nutrition contents standardized physical training session running calisthenics flexibility training conditioning drill 1 cd 1 military movement drill mmd stretch drill sd conditioning drill 2 cd 2 training schedules

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introduction the following information is provided for individuals preparing for the physical demands of initial military training imt the staff of the u.s army physical fitness school usapfs prepared this pocket physical training guide this document is the sole property of united states army training and doctrine command tradoc and is intended for use by u.s army recruiters to assist future soldiers this guide was written in recognition that both the quality and quantity of physical activity recommended to the individuals using this guide is consistent with current physical activity recommendations for the general public the fitness components of cardiorespiratory endurance muscular strength and endurance flexibility and body composition are all inherent within this generalized exercise prescription this program specifies the intensity duration and frequency of training and it is the interaction of these three variables that results in improved health and physical fitness in order for this program to be safe and effective it must be followed as written exercise must be conducted regularly at the proper intensity to bring about the desired changes in the body however changes in the body occur gradually so be patient and adhere to the program if you miss a session for some reason just pick up where you left off with the next day s session however if you miss a whole week of sessions you will have to start the week over in addition following the nutritional guidance in this document and ensuring adequate rest and recovery will optimize health improve physical fitness and control injuries do not begin this physical exercise program before passing a routine physical examination at the military entrance processing station meps introduction

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getting started your physical training program will begin with an assessment of your present physical condition your recruiter will administer an assessment the 1-1-1 physical fitness assessment which consists of one minute of push-ups one minute of sit-ups and a timed one-mile run this assessment will determine your starting point and appropriate placement in the pre-bct standardized physical training program you and your recruiter will review your scores to determine which training schedule you will follow commit to spending approximately 45 minutes per day four to five times a week in the conduct of physical training whether you follow the walk-to-run guidelines or begin training at a higher level this program will help prepare you for the physical requirements of imt if you follow this training program you will experience many of the health-related benefits of physical activity adherence to the pre-bct physical training program begins your preparation for the successful completion of the imt graduation requirement to pass the army physical fitness test apft this test consists of two minutes of push-ups two minutes of sit-ups and a timed two-mile run performance standards are based on age and gender safety considerations the pre-bct program is a safe and effective way to improve your physical fitness to achieve these results it must be followed as written g always perform the prescribed warm-up and cool-down before and after the training activity g perform only the prescribed number of sets and repetitions on the training schedule.

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getting started g proper form precision is more important than the sloppy execution of more repetitions perform all the exercises in the order listed for each drill g g if you miss a day of training pick up with the next day of the training schedule exercise with a training partner whenever possible getting started g although a little muscle soreness is to be expected when beginning a new physical training program do not aggravate injuries by continuing to exercise when you are feeling pain or discomfort injury control injuries are not uncommon during intense physical training most injuries can however be prevented safety is always a major concern many common injuries are caused by overuse that is exercising too much and too often and with too rapid an increase in the workload most overuse injuries can be treated with rest ice compression and elevation the most common running injuries occur in the feet ankles knees and legs although they are hard to eliminate much can be done to keep them to a minimum preventive measures include proper warm-up and cool-down along with stretching exercises failure to allow recovery between hard bouts of running can lead to overtraining and can also be a major cause of injuries.

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shoes proper footwear may play a role in injury prevention choosing a running shoe that is suitable for your particular type of foot can help you avoid some common runningrelated injuries it can also make running more enjoyable and help you get more mileage out of your shoes ask the salesperson to match your specific foot type to a specific shoe type high arched feet should go into cushioned shoes normal arches into stability shoes and low or no arches into motion control shoes g g always tie and untie shoes when putting them on and taking them off expect shoes to be comfortable when you try them on if they are not then do not buy them g g how a shoe looks is not as important as proper fit or comfort replace running shoes when they begin to show visible wear or after 500 miles of use whichever occurs first g the best shoe for you may not be the most expensive always try on both shoes and walk around the store to ensure they fit before purchasing g if possible shop for shoes at the end of the day instead of in the morning your feet swell from being in shoes and moving around all day g getting started

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getting started clothing proper clothing can also help prevent injuries g ensure that you are wearing some sort of reflective material if exercising during hours of low visibility clothes should be comfortable light in color and fit loosely in warm weather clothing may be layered according to personal preference in cold weather and gloves or mittens and ear-protecting caps should be worn to prevent frostbite g g rubberized or plastic suits should never be worn during exercise or the physical assessments g environmental conditions do not exercise in extremely hot or cold weather try to find an alternate indoor location to reduce the risk of heat or cold injuries g g avoid exercising near heavily traveled streets and highways during peak traffic hours avoid exposure to pollutants before and during exercise if possible including tobacco in areas of high smog concentrations train early in the day or later in the evening g g g use a waterproof or sweat proof sunblock when exercising in warm weather to avoid sunburn follow the instructions on the bottle for proper use.

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signs and symptons of heat injuries if you experience any of the below symptoms of heat cramps heat exhaustion or heatstroke immediately stop your physical activity heat cramps muscular twitching cramping muscular spasms in arms legs or abdomen heat exhaustion requires medical attention excessive thirst fatigue lack of coordination increased sweating cool/wet skin dizziness and/or confusion heatstroke medical emergency dial 911 no sweating hot/dry skin rapid pulse rapid breathing coma seizure dizziness and/or confusion loss of consciousness getting started

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getting started signs and symptoms of cold weather injuries during exercise in the cold your body usually produces enough heat to maintain its normal temperature as you get fatigued however you slow down and your body produces less heat hypothermia develops when the body cannot produce heat as fast as it is losing it hypothermia shivering loss of judgment slurred speech drowsiness muscle weakness frostbite a white or grayish-yellow skin area skin that feels unusually firm or waxy numbness in body parts exposed to the cold such as the nose ears feet hands and skin hydration water is the preferred hydration fluid before during and after physical training activities in the pre-bct program g drink 13 to 20 ounces of cool water at least 30 minutes before beginning exercise approximately 2 glasses of water g after the activity drink to satisfy thirst then drink a little more after exercise avoid alcoholic beverages and soft drinks because they are not suitable for proper hydration and recovery sports drinks may be consumed but are not required and contain a considerable number of additional calories g

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g it is also possible to drink too much water be sure to limit intake to no more than 11/2 quarts per hour 48 oz during heavy exertion nutrition in addition to exercise proper nutrition plays a major role in attaining and maintaining total fitness good dietary habits greatly enhance your ability to perform at your maximum potential a good diet alone however will not make up for poor health and exercise habits your body needs protein carbohydrate some fat vitamins minerals fiber and water to be healthy and grow strong include foods from each of the main food groups in your diet to get all the nutrients you need bread cereal rice and pasta what do you get carbohydrate vitamins minerals fiber and a small amount of protein try to make at least half of your choices whole-grain products such as 100 percent whole grain bread brown rice or wild rice barley or oatmeal vegetables what do you get carbohydrate vitamins minerals fiber and a small amount of protein eat lots of different ones at least 3 to 5 servings a day especially deep green types and the red yellow and orange varieties fruit what do you get carbohydrate vitamins minerals and fiber eat all varieties at least 2 a day try to have a citrus fruit or juice for example orange or grapefruit plus a blue red getting started

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getting started purple or orange type such as blueberries strawberries plums or peaches every day milk yogurt and cheese what do you get protein carbohydrate in milk and yogurt vitamins and minerals especially calcium select 1 percent or nonfat milk or cottage cheese nonfat or lowfat yogurt and part-skim or fat-reduced cheeses low-fat dairy products may help weight loss meats poultry fish eggs nuts dry beans what do you get protein vitamins and minerals especially iron and zinc plus carbohydrate in beans good lowfat choices lean meats ones with the words round loin or leg in the name skinless chicken or turkey breast ham any fish or seafood if not fried or in butter egg whites and veggie burgers fats oils and sweets what do you get mostly extra calories a little is all right but it s easy to get too much cut way back on fried greasy oily creamy and buttery foods limit high-sugar nutrient poor foods like candy desserts and sugar-sweetened soda pop and fruit drinks to once in a while and in small amounts nutrition tips k at least two-thirds of your plate should be covered with foods from the grains vegetables and fruits groups and no more than one third should have a lowfat or lean protein source from the milk or meat group.

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k take a daily multi-vitamin multi-mineral supplement each day with food choose one with no more than 100 percent of the daily values a man s supplement should have no more than 10 mg iron while a woman s should have 18 mg of iron women s supplements should contain folic acid k avoid most fast foods and processed foods such as burgers and sausage chips fries and other deep-fried foods snack crackers snack cakes and pastries k drink 8 -10 glasses of water a day if you have questions consult a registered nutritionist or dietician getting started

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standardized physical training session a standardized physical training session consists of three essential elements warm-up activity and cool-down these elements are integrated to produce the desired training effect more importantly every standardized physical training session must have a specific purpose this purpose to prepare you for the physical demands of imt follows a recommended rate of progression specific to each individual s tolerance to the current level of training there are three stages of standardized progression initial improvement and maintenance the initial conditioning stage includes light muscular endurance activities and moderate-level cardiorespiratory endurance activities that produce minimal muscle soreness and control injuries this stage usually lasts up to four weeks and is dependent upon the individual s adaptation to exercise the duration of the main activity during the initial stage will begin with approximately 15 to 20 minutes and may progress to 30 minutes or more individual goals are established by your recruiter early in your exercise program and are reflected in where you start in the training schedule these goals are realistic and provide personal rewards the initial stage is the walk-to-run program and the muscular strength and endurance sessions conducted in weeks one through four the goal of the improvement stage is to provide a gradual increase in the overall exercise stimulus to allow for more significant improvements in your fitness level as an example you will exercise at a moderate to vigorous intensity for 20 to 30 minutes continuously this is shown through the increased running times in the running progression and the increased number of sets and repetitions in conditioning drill 2 physical training session

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the goal of the maintenance stage is the long-term maintenance of the cardiorespiratory and muscular strength and endurance fitness developed during the weeks spent in the improvement stage this stage of the standardized physical fitness training program begins when you have reached the pre-established fitness goals set by your recruiter your exercise program will incorporate levels of intensity frequency and duration consistent with the objective of preparing you physically for the challenges of imt all standardized physical training sessions in this program have been developed using this model your recruiter will guide you through the 12-week pre-bct standardized physical training schedule and he or she will monitor your performance with periodic assessments your recruiter will provide instruction to you regarding your participation in this program as an example your recruiter will assess your fitness level with the 1-1-1 physical fitness assessment standardized warm-up the standardized physical training session will always include the following elements warm-up activity and cool-down the warm-up should last approximately 10 to 15 minutes and occur just before the activities of the physical training session the performance of conditioning drill 1 one set times five repetitions of each exercise followed by the military movement drill one set times one repetition of each exercise comprises the warm-up for all standardized physical training sessions after the warm-up you are prepared for more vigorous conditioning activities physical training session

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physical training session conditioning drill 1 1 the bend and reach 2 the rear lunge 5 repetitions slow 5 repetitions slow 5 repetitions moderate 5 repetitions slow 5 repetitions slow 5 repetitions slow 5 repetitions slow 5 repetitions slow 5 repetitions slow 5 repetitions moderate 3 the high jumper 4 the rower 5 the squat bender 6 the windmill 7 the forward lunge 8 the prone row 9 the bent-leg body twist 10 the push-up the military movement drill 1 verticals 2 laterals 3 the shuttle sprint 1 repetition 1 repetition 1 repetition

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