Physical Readiness Training

Only available on StudyMode
  • Download(s) : 2278
  • Published : September 26, 2011
Open Document
Text Preview
PHYSICAL READINESS TRAINING
PHYSICAL READINESS TRAINING

Conducting Proper PRT: Monday

1. Introduction
Hello I am ______________ and I will be conducting your Physical Readiness Training today. 2. Task
Today’s task is to conduct 4 For the Core, Military Movement Drills 1 & 2, and AGR IAW TC 3-22.20.

3. Conditions
Today’s conditions are warm/cold/wet… etc.

4. Standards
Standards for today are to give 110%!

5. Risk Assessment
Risk Assessment is Low/ Moderate/ High… Because ________ __________________________________________________

* Extended Rectangular Formation
* The group falls in centered and five paces in front of the instructor. * There are 9 commands to an Extended Rectangular formation: * Extend to the left, March
* Arms downward, Move
* Left, Face
* Extend to the left, March
* Arms downward, move
* Right, Face
* From front to rear, Count off
* Even numbers to the left, Uncover
* Assemble to the right, March

MONDAY:
ENDURANCE AND MOBILITY DAY
-Preparation Drill
0 Bend and Reach0 Windmill
0 Rear Lunge 0 Forward Lunge
0 High Jumper0 Prone Row
0 Rower0 Bend Leg Body Twist
0 Squat Bender0 Push Up

-4 for the Core

0 Bent leg Raise (60 sec)
0 Side Bridge (60 sec)
0 Back Bridge (60 sec)
0 Quadraplex (60 sec)

-Military Movement drill 1

0 Verticals (1 rep = 2x25 yards)
0 Laterals (1 rep = 2x25 yards)
0 Shuttle Sprint ( 1 rep = 3x25 yards)

-Military Movement drill 2

0 Power Skip (1 rep = 2x25 yards)
0 Crossovers (1 rep = 2x25 yards)
0 Crouch Run (1 rep = 3x25 yards)

-Ability Group Run

0 A Group 14:30 and below
0 B Group 14:31 to 16:30
0 C Group 16:31 and above

-Recovery Drill

0 Overhead arm pull (20 sec)
0 Rear Lunge (20 sec)
0 Extend and Flex (20 sec)
0 Thigh Stretch (20 sec)

Conducting Proper PRT: Tuesday

1. Introduction
Hello I am ______________ and I will be conducting your Physical Readiness Training today. 2. Task
Today’s task is to conduct Hip Stability Drill, Conditioning Drill 1 & 2, Push Up & Sit Up Drill, and Guerilla Drills. IAW TC 3-22.20.

3. Conditions
Today’s conditions are warm/cold/wet… etc.

4. Standards
Standards for today are to give 110%!

5. Risk Assessment
Risk Assessment is Low/ Moderate/ High… Because ________ __________________________________________________

* Extended Rectangular Formation
* The group falls in centered and five paces in front of the instructor. * There are 9 commands to an Extended Rectangular formation: * Extend to the left, March
* Arms downward, Move
* Left, Face
* Extend to the left, March
* Arms downward, move
* Right, Face
* From front to rear, Count off
* Even numbers to the left, Uncover
* Assemble to the right, March

TUESDAY:
STRENGTH AND MOBILITY DAY

-Preparation Drill
0 Bend and Reach0 Windmill
0 Rear Lunge 0 Forward Lunge
0 High Jumper0 Prone Row
0 Rower0 Bend Leg Body Twist
0 Squat Bender0 Push Up

-Hip Stability Drill
0 Lateral Leg Raise
0 Medial Leg Raise
0 Bent Leg Lateral Raise
0 Single Leg Tuck
0 Single Leg Over

-Conditioning Drill 1
0 Power Jump
0 V Up
0 Mountain Climber
0 Leg Tuck & Twist
0 Single Leg Push up

-Conditioning Drill 2
0 Turn and lunge
0 Supine Bicycle
0 Half Jack
0 Swimmer
0 8-Count push up

-Push Up, Sit up Drill
0 Push Up (60 sec)
0 Sit Up (60 sec)
0 Push Up (30 sec)
0 Sit Up (30 sec)

-Guerilla Drill
0 Shoulder Roll (1 rep = 2x25 yards)
0 Lunge Walk (1 rep = 2x25 yards)
0 Soldier Carry (1 rep = 2x25 yards)

-Recovery Drill
0 Overhead arm pull (20 sec)
0 Rear Lunge (20 sec)
0 Extend and Flex (20 sec)
0 Thigh...
tracking img