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					                                                    PRINCIPLES OF TRAINING PLAN
PROGRESSION:    PT events will gradually increase in duration and intensity over a period of 13 weeks.
REGULARITY:     The plan provides regular exercise Mondays, Wednesday, and Friday while allowing 2 to 3 days of recovery per week.
OVERLOAD:       Events will push the participants' body beyond normal workloads.
VARIETY:        The training is design to reduces boredom, increase confidence through motivation and progress.
BALANCE:        The schedule equally address the components of Physical & Mental Fitness needed for OCS and TBS.
SPECIFICITY:    This semester's goal focuses on developing the fundamental skills needed to complete OCS and operate in the FMF.
    SYNERGY:
                PT events develop leadership by creating physical, mental, and character challenges design to expose strengths and
                weaknesses. With this exposure, individual are able to evaluate and address areas needing improvement.

                  PT EVENTS                                                                             LEGEND
                PT begins at 0545 and will last                                 RR:                         Rotation Routine
      TIME
                from 45 to 90 mins                                              WUSR:                       Warm Up Stretch Routine
                The inclement weather plan will                                 CDSR:                       Cool Down Stretch Routine
     I. W . P                                                                   PPE:                        Pool Party Exercise
                be to meet in the Parking Garage                                WEF:                        Warm Up, Endurance, Flexibility
                Strech bands and glow belts will                                CSR:                        Core Strenghtening Exercise
                aways be in your possession.                                    IBWE:                       Individual Body Weight Exercise
                                                                                CE:                         Callisthenic Exercise
  EQUIPMENT     Addition equipment for special
                                                                                BE:                         Buddy Exercise
                events will be identified a                                     SCC:                        Small Circuit Course
                minimum of 48 hours prior.                                      GoG:                        Green on Green
                Platoon billet holders will be
    BILLETS
                posted for 1 week.


                                                          January

19th-24th                 MONDAY                        WEDNESDAY                       FRIDAY                    SATURDAY
place/ unif     No PT/ (MLK)                       Unit/ GoG                    Unit/ GoG
events          N/A                                PFT                          BN PT


equipment                                          As Required                  As Required
Plt Sgt         SSgt Crockett                      SSgt Crockett                SSgt Crockett
26th-31st                 MONDAY                        WEDNESDAY                       FRIDAY                    SATURDAY
place/ unif     Camp Allen/ GoG                    Powatan/ Bts & Uts           Camp Allen/ Bts & Uts
events          Upper Body PT                      Ab PT                        Intro O' Course
                Ab PT                              Lower Body PT
                3 mile Squad Run                   Springs
equipment       As Required                        As Required                  Leather Gloves; AR
Plt Sgt         SSgt Miller                        SSgt Miller                  SSgt Miller
                                                February

2nd-7th                  MONDAY               WEDNESDAY                   FRIDAY                 SATURDAY
place/ unif     Pool/ Trunks & Goggles   Pool/ Trunks & Goggles    Unit/ GoG                 TBD/ Cammies
events          Swim PT                  Swim PT                   BN PT                     5 Mile Hike
equipment       As Required              As Required               As Required               35 lb Pack; Water
Plt Sgt         SSgt Eshleman            SSgt Eshleman             SSgt Eshleman             SSgt Eshleman

    9th-14th             MONDAY               WEDNESDAY                   FRIDAY                 SATURDAY
place/ unif     Beach/ Bts & Uts         Powatan/ Bts & Uts        Powatan/ Bts & Uts
events          Pushups Pyramid          Ab PT                     Buddy Exercises
                Situp Pyramid            Lower Body PT             Springs
                Squad Run                Springs
equipment       As Required              As Required               As Required
Plt Sgt         Midn Banks               Midn Banks                Midn Banks

    16th-21th            MONDAY               WEDNESDAY                   FRIDAY                 SATURDAY
place/ unif     Beach/ Bts & Uts         Beach/ Bts & Uts          Little Creek/ Bts & Uts
events          20 Squad Super Sets      Upper Body PT (Pushups)   Combat Readiness Test
                                         Ab PT
                                         3 mile Individual Run
equipment       As Required              As Required               As Required
Plt Sgt         Midn Pietri              Midn Pietri               Midn Pietri

    23rd-28th            MONDAY               WEDNESDAY                   FRIDAY                 SATURDAY
place/ unif     Powatan/ Bts & Uts       Powatan/ Bts & Uts        Powatan/ Bts & Uts        TBD/ Cammies
events          Upper Body PT            Lower Body PT             WEF                       9 Mile Hike
                Abs PT                   Springs                   1 mile Jog
                3 mile Track Workout
equipment       As Required              As Required               As Required               35 lb.Pack; Water
Plt Sgt         Midn Cryer               Midn Cryer                Midn Cryer                Midn Cryer
                                                  March
     2nd-7th             MONDAY              WEDNESDAY                  FRIDAY             SATURDAY
place/ unif     Camp Allen/ GoG         Pool/ Trunks & Goggles   Unit/ GoG
events          PFT                     Swim PT                  BN PT
                                        Pullups: 2 max sets
equipment       As Required             As Required              As Required
Plt Sgt         Sgt Charles             Sgt Charles              Sgt Charles

    9th-14th             Spring Break           Spring Break           Spring Break        Spring Break

    16th-21st            MONDAY              WEDNESDAY                  FRIDAY             SATURDAY
place/ unif     Beach/ Bts & Uts        Pool/ Bts & Uts          Little Creek/ Bts & Uts
events          20 Super Sets           Lower Body PT                  Confidence Course
                Ab PT                   4 mile Track Workout
                4 mil Beach Run
equipment       As Required             As Required              As Required
Plt Sgt         Midn Phythyon           Midn Phythyon            Midn Phythyon

    23rd-28th            MONDAY              WEDNESDAY                  FRIDAY             SATURDAY
place/ unif     Camp Allen/ Bts & Uts   Unit/ GoG                Camp Allen/ Bts & Uts
events          Pushups Pyramid         6 Mile Individual Run    O' Course x 3
                Situp Pyramid                                    3 mile Squad Run
                Dips Pyramid
equipment       As Required             As Required              Leather Gloves
Plt Sgt         Midn Cunningham         Midn Cunningham          Midn Cunningham

    30th-31st            MONDAY              WEDNESDAY                  FRIDAY             SATURDAY
place/ unif      Beach/ Bts & Uts
events          5 mile Run
                  Individual
equipment       As Required
Plt Sgt         Midn Pendleton
                                                    April
     1st-4th             MONDAY              WEDNESDAY               FRIDAY                SATURDAY
place/ unif                             Unit/ GoG            Powatan/ GoG              Ft Eustis/ Cammies
events                                  Weigh In             WEF X 3                   12 Mile hike/ LRC
                                                             CSDR X 2

equipment                               As Required          As Required               40 lb Pack; Water
Plt Sgt                                 Midn Pendleton       Midn Pendleton            Midn Pendleton

6th-11th                 MONDAY              WEDNESDAY               FRIDAY                SATURDAY
place/ unif     Pool/ Trunks            Unit/ GoG            Beach/ Bts & Uts
events          Swim PT                 PFT                  Medicine Ball PT
                Pullups Pyramid
                Dips
equipment       As Required             As Required          10 lb Medicine Ball
Plt Sgt         Lcpl Herbert            Lcpl Herbert         Lcpl Herbert

13th-18th                MONDAY              WEDNESDAY               FRIDAY                SATURDAY
place/ unif     GoG/ Pool               GoG/ Unit            Powatan/ Bts & Uts
events          Track Workout           Ab PT                Combat Readiness Test
                Sit-ups                 3 Indian Squad Run
equipment       As Required             As Required
Plt Sgt         Midn Vance              Midn Vance           Midn Vance

    20th-25th            MONDAY              WEDNESDAY               FRIDAY                SATURDAY
place/ unif     Unit/ GoG               Powatan/ Bts & Uts   Little Creek/ Bts & Uts
events          Squad Fartlek Run       Lower Body PT        Confidence Course
                Squad Super Sets x 12   Springs
equipment       As Required             As Required          As Required
Plt Sgt         Midn Jones              Midn Jones           Midn Jones
                           MAY
    11th-15th   MONDAY   WEDNESDAY         FRIDAY                SATURDAY
place/ unif                          TBD                   TBD
events                                        FTX                   FTX
equipment                            LRC/ SULE/ Land Nav   LRC/ SULE/ Land Nav
Plt Sgt                              TBD                   TBD
                                           January

19th-24th              MONDAY           WEDNESDAY                       FRIDAY           SATURDAY
place/ unif   No PT (MLK)         Unit/ GoG                      Unit/ GoG
warm up       N/A                 N/A                            N/A
events                            PFT                            BN PT




logistics     N/A                 Road Guards; PFT Roosters;     N/A
                                  Time Keeper

26th-31st              MONDAY           WEDNESDAY                       FRIDAY           SATURDAY
place/ unif   Camp Allen/ GoG     Bts & Uts/ Powatan             Camp Allen/ Bts & Uts
warm up       WUSR                WEF/ RR
events        Upper Body PT       Ab PT                          Intro O' Course
               Level 1 x 2         Sit- ups: 2:00, 1:00, 00:30

              Ab PT               Lower Body PT
               Level 1 x 2         Level 1 x 2

              3 mile Squad Run    Sprints
                Sprint 1.5 mile    20m x 5; 40m x 4; 60 x 3
                Jog 1.5 mile       80m x 2; 100m x 1

logistics                         Cones; WO Cards                Corpsmans; Stretchers
                                                  February

2nd-7th                MONDAY                  WEDNESDAY                      FRIDAY                 SATURDAY
place/ unif   Pool/ Trunks & Goggles      Pool/ Trunks & Goggles      Unit/ GoG                 TBD/ Cammies
warm up       WUSR                        WUSR
events        Swim PT                     Swim PT                     BN PT                     5 Mile Hike
               500m swim                   10 sets of:
                                            100m stroke of choice
              Pullups Pyramid               20 pushups
               1,3,5,7,9                    20 atomic situps
               9,7,5,3,1                    10 dips
              Dips
                 20, 15, 10, 5            Pullups: 2 max sets

logisitcs     WO Cards                    WO Cards

   9th-14th            MONDAY                  WEDNESDAY                      FRIDAY                 SATURDAY
place/ unif   Beach/ Bts & Uts            Powatan/ Bts & Uts          Powatan/ Bts & Uts
warm up       WUSR                        Individual                  WUSR
events        Pushups Pyramid             Ab PT                                Mco PT
               5,10,15,20, 25               Level 1 x 2               BE
               25,20,15,10, 5
              Situp Pyramid               Lower Body PT               Springs
               10,20,30,40,50              Level 2                      25m x 8
               50,40,30,20,10                                           50m x 6
              Squad Run                   Springs                       75m x 4
                 2 mile Run                20m x 6; 40m x 5; 60 x 4    100m x 2
                                           80m x 3; 100m x 2

logistics                                 Cones, WO Cards             Cones, WO Cards

  16th-21th            MONDAY                  WEDNESDAY                      FRIDAY                 SATURDAY
place/ unif   Beach/ Bts & Uts            Beach/ Bts & Uts            Little Creek/ Bts & Uts
warm up                                                               Group
events        Squad Super Sets            Upper Body PT (Pushups)     Combat Readiness Test
                20 reps w/ 200m Sprints    Level 1 x 2                  Intro

                                          Ab PT
                                           Level 1 x 2

                                          3 mile Individual Run
logistics     Cones                                                   TBD
                                            February

  23rd-28th            MONDAY             WEDNESDAY                      FRIDAY             SATURDAY
place/ unif   Powatan/ Bts & Uts     Powatan/ Bts & Uts           Powatan/ Bts & Uts   TBD/ Cammies
warm up                              Individual
events        Upper Body PT          Lower Body PT                WEF                  9 Mile Hike
                                       Level 2
              Abs PT                                              1 mile Jog
                                     Springs
              3 mile Track Workout    20m x 5; 40m x 5; 60m x 5   WUSR x 2
                                      100m x 5; 200m x 3; 300m
                                       x2                         CDSR
                                     DSR

logistics     WO Cards               WO Cards
                                                     March
   2nd-7th             MONDAY                    WEDNESDAY                     FRIDAY                SATURDAY
place/ unif   Camp Allen/ GoG              Pool/ Trunks & Goggles     Unit/ GoG
warm up                                    Individual
events        PFT                          Swim PT                    BN PT                     Polar Plunge
                                             10 sets of:
                                              100m stroke of choice
                                              20 pushups
                                              20 atomic situps
                                              10 dips

                                           Pullups: 2 max sets

logistics     Road Guards; PFT Roosters;   WO Cards
              Time Keeper

  9th-14th            Spring Break                  Spring Break              Spring Break            Spring Break

  16th-21st            MONDAY                    WEDNESDAY                     FRIDAY                SATURDAY
place/ unif   Beach/ Bts & Uts             Pool/ Bts & Uts            Little Creek/ Bts & Uts
warm up       RR/WUSR                      Individual
events        20 Super Sets                Lower Body PT                  Confidence Course
               Level 3                     Level 2

              4 mil Beach Run              4 mile Track Workout
                                             Jog 1/2 Mile
                                             2 Sets of:
                                               1/4 Sprints; 1/4 Jog
                                             4 Sets of:
                                               1/8 Sprints: 1/8 Jog

logistics     N/A                          WO Cards                   TBD
                                                            March
  23rd-28th            MONDAY                         WEDNESDAY                FRIDAY              SATURDAY
place/ unif   Camp Allen/ Bts & Uts             Unit/ GoG               Camp Allen/ Bts & Uts
warm up       RR/ WEF                           RR/ WEF
events        Pushups Pyramid                                           O' Course x 3
               20 to 50; increase by 10 reps    6 Mile Individual Run
                                                                        3 mile Squad Run
              Situp Pyramid
               40 to 100; increase by 20 reps

              Dips Pyramid
              15 to 30; increase by 5 reps

logistics     WO Cards                                                  Corpsman; Safety Vehicle

  30th-31st            MONDAY                         WEDNESDAY                FRIDAY              SATURDAY
place/ unif    Beach/ Bts & Uts
warm up       WUSR
events        5 mile Run
                Individual




logistics
                                                 April
   1st-4th              MONDAY            WEDNESDAY                      FRIDAY                SATURDAY
place/ unif                          Unit/ GoG                    Powatan/ GoG            Ft Eustis/ Cammies
warm up                                                           RR/ WUSR
events                               Weigh In                                             12 Mile hike/ LRC
                                                                  WEF

                                                                  CSDR X 2

                                                                  CDSR


logistics

6th-11th                MONDAY            WEDNESDAY                      FRIDAY                SATURDAY
place/ unif   Pool/ Trunks           Unit/ GoG                    Beach/ Bts & Uts
warm up       Indivual               Group
events        Swim PT                PFT                                   Mco PT

              Pullups Pyramid                                     Medicine Ball PT
                 2, 4, 6, 8, 10
                 evens only

              Dips
                 25, 20, 15, 10

logistics     WO Card                Road Guards; PFT Roosters;   N/A
                                     Time Keeper
13th-18th               MONDAY            WEDNESDAY                      FRIDAY                SATURDAY
place/ unif   GoG/ Pool              GoG/ Unit                    Powatan/ Bts & Uts
warm up       RR/ WEF                WUSR                         Group
events        800m x 4 w/ 400m jog   Ab PT                        Combat Readiness Test
              sprint (85%)            Level 3                     Timed
              1 mil run c/d
                                     3 Indian Squad Run
              Sit-ups
              2:00; 1:00, :30


logistics     Cones                                               TBD
                                                April
  20th-25th           MONDAY               WEDNESDAY                       FRIDAY            SATURDAY
place/ unif   Unit/ GoG               Powatan/ Bts & Uts           Little Creek/ Bts & Uts
warm up       RR/ WEF
events        Squad Fartlek Run       Lower Body PT                Confidence Course
              3 Mile                   Level 3
              Squad Super Sets x 12   Springs
                                       20m x 5; 40m x 5; 60m x 5
                                       100m x 5; 200m x 3; 400m
                                        x2

                                      DSR
logistics                             Cones, WO Cards
                                  May
  11th-15th   MONDAY        WEDNESDAY                   FRIDAY                 SATURDAY
place/ unif
warm up
events                                           LRC/ SULE/ Land Nav       LRC/ SULE/ Land Nav




logistics              Road Guards (non-preps)   Road Guards (non-preps)
                                              WEF ROUTINE
                                       Jogg F/ R              2 mins
                                       Careocus E/ O          2 mins
          ROTATION ROUTINE             Side Shuffle E/ O      2 mins                    CALLISTHENIC EXERCISES
Neck Rotations L/R    40 sec           Knee Lift              1 min             Lungs                    1 min
Arm Rotations F/ R    40 sec           Total Time             7 mins x 2 sets   Push Ups                 1 min
Hip Rotations L/R     40 sec                                          14 mins   Combination Crunch       1 min
Knee Rotation L/R     40 sec                                                    Hindu Squats             1 min
Ankle Rotations L/R   40 sec                                                    Power Ups                1 min
Total Time                3 1/2 mins                                            Mountian Climber         1 min
                                                                                Bicycles                 1 min
                                                                                Totat Time                     7 mins


                                              20 Super Sets        Reps
                                       Triceps Pushup                     10
                                       Regular Situps                      7
                                       Pushups                            10
                                       Reverse Cruches                     7
                                       Wide Pushups                       10
  WARM UP STRETCHING ROUTINE           Mountian Climbers                   7
Run in Place J/ P  1 min
Triceps L/R        1 min                                                        CORE STRENGTH ROUTINE
Shoulders L/R      1 min                                                        Front Line Rest         30 sec
Quadricep L/ R     1 min                                                        Front Plank             30 sec
Trunk T/ M         1 min                                                        Side Plank L/ R         1 min
Trunk L/ R         1 min                                                        Bridge L/ R             1 min
Calfs L/ R         1 min                                                        Sit & Reach             30 sec
Abdominals         1/2 min                                                      Combination Crunch      30 sec
Groin              1/2 min                                                      Side Plank L/ R         1 min
Biceps & Chest     1/2 min                                                      Side Reach              30 sec
Hip L/ R           1 min                                                        Hyper Extension         30 sec
Lower Back L/ R    1 min                                                        Reverse Hyper Extension 30 sec
Hamstrings L/ R    1 min                                                        Swimmer Hyper Extension 30 sec
Total Time            11 1/2 mins         COOL DOWN STRETCHING ROUTINE          Total Time                     7 mins
                                       Hamstrings L/ R       2 mins
                                       Lower Back L/ R       2 mins
                                       Hip Adductor L/R      2 mins
                                       Hip Flexor L/R        2 mins
                                       Quadricep L/R         2 mins
                                       Total Time                   10 mins
    Upper Body PT (Pullups)    Level 1      Level 2      Level 3                SMALL CIRCUIT COURSE
Regular Grip                     4            6            8        Station 1
Reverse Grip                     4            6            8                        Pistol Belt Drag
Close Grip                       4            6            8                      Under arm Drags
Wide Grip                        4            6            8                         Wheel Barrels
Cliff Hangers                    4            6            8               Romanian Dead Lift Carry
                                                                    Station 2
   Upper Body PT (Pushups)     Level 1      Level 2      Level 3                            Suicides
Regular                              15           20           25   Station 3
Triceps                                7          10           14                       Bear Crawl
Dive Bomber                          10           15           20                   Careocus E/ O
Arm Haulers                          20           25           30                 Side Shuffle E/ O
Single Arms L/R                        5            8          10                         Jogg F/ R
                                                                                         Crab Walk
          Abdominal PT         Level 1      Level 2      Level 3
Situps                               10           25           35         INDIVIDUAL BODY WEIGHT EXERCISE
Leg Lever                            10           25           35   Hindu Squats               1 min
Atomic Situp                           5          10           15   Dive Bombers               1 min
Flutter Kicks                        10           20           30   Bicycles                   1 min
Crunches Heels In Close              10           20           30   Reverse Hyper Extension    1 min
Crunches Legs Up                     10           20           30   Alternating Jump Lungs     1 min
Cross Leg Situps L/R                   6          12           18   Power Ups                  1 min
Sitting Flutter Kick                   5          10           15   Flutter Kicks              1 min
Sitting Benders                        5          10           15   Sit & Reach                1 min
Scissors                             10           20           30   Push Ups                   1 min
Bicycles                             10           20           30   Hello Dollys               1 min
                                                                    Rest                       1 min
       Lower Body PT           Level 1      Level 2      Level 3    Total Time                         11 mins
Frog Hops                     10m          15m          20m
Lungs                         10m          15m          20m                BUDDY EXERCISE
Side Hops IB                  5m           10m          15m         Vertical Sit-ups                   10 reps
Side Hops OB                  5m           10m          15m         Pistol Belt Drag                   2 mins/ 25m
Lungs                         10m          15m          20m         Hanging Guard Sit-ups              10 reps
Bunny Hops                    10m          15m          20m         Under arm Drags                    2 mins/ 25m
                                                                    Buddy Squats                       10 reps
                                                                    Wheel Barrels                      2 mins/ 25m
                                                                    Japanese Sit-ups                   10 reps
                                                                    Romanian Dead Lift Carry           2 mins/ 25m
                                                                    Vertical Push-ups                  10 reps
                                                                    Total Time                                   25 mins
OCS PREPARATION CALENDAR 2009                           OCS PREPARA
January                                                 March
15- Thurs Introduction                                  3- Tues
            Instructor GySgt Boyce/ Brown

20- Tues- 6 week proficiency exam                       5- Thurs
            Instructor- GySgt Boyce

22- Thurs BN Drill- Awards                              10


27- Tues   MC Mission/ Organization                     12


29 Thurs   Interior Guard/ Code of Conduct Law of War   17- Tues



February                                                19- Thurs
3- Tues    UCMJ

                                                        24- Tues
5- Thurs Form the Company/ Intro to Close Order Drill
7- FIVE MILE HIKE- Sgt Alexander
                                                        26- Thurs
10- Tues   Local Security

                                                        31- Tues
12- Thurs Close Order Drill- Practical Application

                                                        April
17- Tues   Field Skills                                 2- Thurs

                                                        3- TWELVE MILE HIKE
19- Thurs Officership                                   7- Tues


24- Tues   Offensive Combat                             9 Thurs


26- Thurs Hike Brief- Sgt Burnett                       14- Tues


28- NINE MILE HIKE- Sgt Burnett                         16- Thurs
OCS PREPARATION CALENDAR 2009                     OCS PREPARATION
                                                  April
                                                  21- Tues    OCS PREP
          Operation Order Part I

                                                  23- Thurs FINAL PREP
          Operation Order Part II

                                                  28- Tues    FINAL PREP
          NONE       SPRING BREAK

                                                  30- Thurs FINAL PREP
          NONE       SPRING BREAK
                                                  May

          Issuing and Receiving Operation Order   14-16 FEX



          OCS/TBS split


          Safe Weapons Handling/ Intro to M16A2


          OCS PACKING BRIEF


          Drill Eval- MIDN




          Fit Reps/ Company Time

3- TWELVE MILE HIKE
         Uniforms I/II


          Uniform Inspection- ALL HANDS


          6 Week Proficiency Exam


          Summer Cruise Brief/ OCS- MWF
PREPARATION CALENDAR 2009
 OCS PREP


 FINAL PREP


 FINAL PREP


 FINAL PREP

				
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