F Co PT Plans

1. F Co PT Plans

2. RMU PT Monday 19OCT09 / CDT Maliszewski -Task / Sprint Interval Training and Push-up Improvement -Conditions / John Jay Lobby and RMU Fields. -Standards / FM21-20. » 0630-0640: Warm-up, Stretch » 0640-0700: Cadets will perform sprint interval training on the RMU Fields. Sprints will start at 10 yards and jog 90, then sprint 20 yards and jog 80. This process will go all the way up to 100, then all the way back down to 10. » 0700-0720: Push-up Improvement. Cadets will perform 60s intervals of the following exercises until 0720, when the interval will be reduced to 30s. - The Push-up - The Mountain Climber - The Wide arm push-up - The Overhead arm clap - The Closed hand push-up - The Flutter kick » 0725-0730: Cool down & AAR.

3. RMU PT Plan Thursday 22OCT09 / CDT Walser -Task / Ability Group Run, and Sit-up Training -Conditions / John Jay Gym, RMU Roadways (Route A Reversed) -Standards / FM21-20; A Group will run 6:30 min/mile, B 7:30min/mile, C 8:00min/mile >>0630-0640: Warm-up, Stretch >>0640-0710: Cadets will break up into respective groups and run Route A Reversed for 30 minutes: A Group Leader - Grimm B Group Leader - Walser C Group Leader - Emrick >>0710-0725: Cadets will perform abdominal improvement alternating between exercises of 40 seconds. Exercises: Sit-up, Crunch, Flutter kick, Supine bicycle, Straight- leg raise >>0725-0730: Cool-down & AAR

4. SP RP N RMU Route A Reversed – 3.02 miles 2 mi 1 mi

5. RMU PT • Monday 26OCT09 / CDT Maliszewski • -Task / 4 Mile AGR • -Conditions / RMU Roadways • -Standards / FM21-20. Group A will run the 4 mile route (C twice) at a 7:00 pace, Group B will run at a 7:30 pace, Group C will run an 8:00 pace (if necessary). • » 0630-0640: Warm-up, Stretch • » 0640-0725: Cadets will perform the 4 mile AGR. • Group A Leader: CDT Grimm • Group B Leader: CDT Maliszewski • Group C Leader: CDT Emrick (if necessary) • » 0725-0730: Cool down stretching and AAR

6. RMU Route C – 2.0 miles N 1 mi RP SP

7. RMU PT Plan Tuesday 27OCT09 / CDT Walser -Task / Ability Group Run, and Abdominal Improvement -Conditions / John Jay, RMU Roadways (Route C) -Standards / FM21-20; A Runs 6:30min/mile, B 7:30min/mile, C 8:00min/mile >>0630-0640: Warm-up, Stretch >>0640-0655: Cadets will break into respective groups and run route C: A Group Leader: Grimm B Group Leader: Walser C Group Leader: Czartorski >>0655-0725: Cadets will perform abdominal improvement alternating between exercises of 40 seconds: Exercises: Sit-up, Crunch, Flutter kick, Supine bicycle, Straight-leg raise >>0725-0730: Cool-down & AAR

8. RMU Route C – 2.0 miles N 1 mi RP SP

9. RMU PT Plan Thursday 29OCT09 / CDT Walser -Task / Ability Push-up Improvement, Upper and Lower Body Workout -Conditions / John Jay, Joe Walton Stadium -Standards / FM21-20 >>0630-0640: Warm-up, Stretch >>0640-0647: Cadets will run over to Joe Walton Stadium as one group in cadence. >>0648-0720: Cadets will as one group cycle through the different exercises. One of the exercises from each category will be performed with a sprint the length of the football field to end. It will be a total of 5 exercises. The exercises will go until the slowest person reaches 20 reps in each event. The exercises are as followed: Push-up – Stair Push-up, Regular, Wide Arm Abdominal – Sit-up pyramid Upper Body – Over-arm Claps (100 count), Push-up Holds Lower Body – Stairs, Reverse Sprint, Alternate Leg Lungs Jumps A 60 second break will be given after the 5 exercises are finished. >>0725-0730: Run in formation back to John Jay in cadence >>0725-0730: Cool-down & AAR

10. West Liberty PT Monday 19OCT09 / CDT Dorsey -Task / Stretching -Conditions / ASRC -Standards / FM21-20 >>0600-0700: Warm-up, Stretch Cadets will conduct stretching in formation and on their own in preparation for the APFT

11. West Liberty PT Thursday 22OCT09 / CDT Hall -Task / 3 Mile Ability Group Run, Individual Improvement -Conditions / ASRC, West Liberty Roadways (Route B) -Standards / FM21-20 >>0600-0610: Warm-up, Stretch >>0610-0645: Cadets will break into two groups and conduct a 3 Mile AGR on Route B. A Group - CDT Dorsey 22:00 Min B Group - CDT Hall 25:00 Min >>0645-0655: Cadets will split into two groups and alternate between Push-ups and Sit-ups for 1 minute intervals followed by a 25sec break. Repeat until 0655. >>0655-0700: Cool-down & AAR

12. Route B (3.00 mi.)

13. West Liberty PT Monday 26OCT09 / CDT Kitson -Task / 3 Mile Ability Group Run, Push-up Improvement -Conditions / ASRC, West Liberty Roadways (Route A) -Standards / FM21-20 >>0600-0610: Warm-up, Stretch >>0610-0612: Movement to the back parking lot >>0613-0635: Ability Group Run: Cadets will break into 2 groups and conduct an AGR on Route A for 3 miles. A Group – CDT Kitson 21:00 Min B Group – CDT Hall 24:00 Min >>0640-0655: Push-up Improvement: Cadets will rotate through the following Push-ups for 1 minute each with 30 Sec breaks until 0655. Push-ups Wide-arm Push-ups Diamond Push-ups Dive Bomber Push-ups >>0655-0700: Cool-down & AAR

14. WL Route A (3.00mi)

15. West Liberty PT Thursday 29OCT09 / CDT Hall -Task / 3 Mile Ability Group Run, Sit-up Improvement -Conditions / West Liberty Roadways (Route B) -Standards / FM21-20 >>0600-0610: Warm-up, Stretch >>0610-0645: Cadets will break into 2 groups and conduct a 3 Mile AGR on Route B A Group - CDT Dorsey 21:00 Min B Group - CDT Hall 24:00 Min >>0645-0655: Sit-up Improvement 3Min Sit-ups, 2Min Sit-ups, 1 Min Sit-ups >>0655-0700: Cool-down & AAR

16. Route B (3.00 mi.)

17. Franciscan PT Monday 19OCT09 / CDT Ryan -Task / Interval Training, Push-up Improvement -Conditions / Franciscan Field House -Standards / FM21-20. >>0630-0730: Warm-up, Stretch Cadets will conduct stretching and light Push-ups and Sit-ups in preparation for the APFT

18. Route A

19. Franciscan PT Thursday 22OCT09 / CDT Ryan -Task / Push-up Improvement -Conditions / Franciscan Field House -Standards / FM21-20. >>0630-0640: Warm-up, Stretch >>0640-0715: Cadets will break into two groups and Perform Push-up Improvement. Each group will trade off doing Regular Push-ups starting with 12 and decreasing by one until reaching 1 Push-up. After each round of Pyramids there will be a 2 minute water break. Cadets will conduct 3 rounds of Pyramid Push-ups. >>0715-0725: Cadets will perform Overhead Arm Claps, Military Press and Cherry Pickers in cadence until 0725. >>0725-0730: Cool-down & AAR

20. Franciscan PT Monday 25OCT09 / CDT Ryan -Task / 3 Mile Ability Group Run, Push-up Improvement -Conditions / Franciscan Field House, Franciscan Roadways (Route A) -Standards / FM21-20. >>0630-0640: Warm-up, Stretch >>0640-0710: Cadets will break into two groups and run 3 miles on Route A A Group - CDT Ryan - 21:00 Min B Group - CDT Matt Fox - 23:00 Min >>0710-0725: Cadets will perform Push-up Improvement. Breaking into two groups they will execute the “Deck of Cards” drill. The Deck will contain various numbers that when a member from the group has flipped that card over revealing its number they will perform the same amount of pushups. The following Push-ups will be executed for each new deck. Regular Push-up Wide Arm Push-up Close Hand Push-Up Rotational Push-up >>0725-0730: Cool-down & AAR

21. Franciscan PT Wednesday 28OCT09 / CDT Beckers -Task / 6 Mile Road March -Conditions / Franciscan Field House, Franciscan Roadways (Route C) -Standards / FM21-20. >>0550-0600: Warm-up, Stretch >>0600-0720: Cadets will break into 2 groups and conduct a 6 Mile Road March on route C >>0725-0730: Cool down and AAR.

22. Route D Reversed