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					                                                    ROTC
                                 Duke/NCCU Army 2 Sep 09 PT Schedule
                                             as of:
  Date     Day    Activity                                Location                   Pickup Loc.               Cadre in Charge
 18-Jan    Mon    No PT (Holiday)
 19-Jan    Tue    West-East-West Run                      W.W. Stadium   E - 0535,   N - 0540                 Bremer - Wieczorek
 20-Jan    Wed    Stadium Workout 1                       W.W. Stadium   E - 0535,   N - 0540
 21-Jan    Thur   Push-Up/Abs 2                           NCCU Track     E - 0535,                 W - 0545
 25-Jan    Mon    MS III Rest for APFT
 26-Jan    Tue    APFT                                    W.W. Stadium   E - 0535,   N - 0540                  Bremer - Hanners
 27-Jan    Wed    Speed 1 Workout                         W.W. Stadium   E - 0535,   N - 0540
 28-Jan    Thur   Deck of Cards Workout                   NCCU Track     E - 0535,                 W - 0545
  1-Feb    Mon    MS III East-Around East-West Run        W.W. Stadium   E - 0535,   N - 0540
  2-Feb    Tue    Formation Run/Smoke Session             Battalion                   N - 0540,    W - 0545    Bremer - Swope
  3-Feb    Wed    Focus on Individual CDT Weaknesses      Wilson Gym     E - 0535,   N - 0540
  4-Feb    Thur   Push-Up/Abs 2                           NCCU Track     E - 0535,                 W - 0545
  8-Feb    Mon    MS III Abdominal/Chest Weight Workout   Wilson Gym     E - 0535,   N - 0540
  9-Feb    Tue    Formation Run/Smoke Session             W.W. Stadium   E - 0535,   N - 0540                  Bremer - Finison
 10-Feb    Wed    Focus on Individual CDT Weaknesses      W.W. Stadium   E - 0535,   N - 0540
 11-Feb    Thur   Speed 2 Workout (Crossfit)              NCCU Track     E - 0535,                 W - 0545
 15-Feb    Mon    MS III Abdominal/Chest Weight Workout   Wilson Gym     E - 0535,   N - 0540
 16-Feb    Tue    Formation Run/Smoke Session             W.W. Stadium   E - 0535,   N - 0540                   Bremer - Stigler
 17-Feb    Wed    Stadium Workout 1                       W.W. Stadium   E - 0535,   N - 0540
 18-Feb    Thur   Flak Vest PT                            NCCU Track     E - 0535,                 W - 0545
 22-Feb    Mon    MS III Abdominal/Chest Weight Workout   Wilson Gym     E - 0535,   N - 0540
 23-Feb    Tue    2 Laps around East Campus               Battalion                   N - 0540,    W - 0545    Bremer - Mangan
 24-Feb    Wed    West-East-West Run                      W.W. Stadium   E - 0535,   N - 0540
 25-Feb    Thur   Push-Up/Abs 1                           NCCU Track     E - 0535,                 W - 0545
  1-Mar    Mon    No PT, rest for APFT
  2-Mar    Tue    APFT (MS III's will be graded by UNC)   W.W. Stadium   E - 0535,   N - 0540                 Bremer - Wieczorek
  3-Mar    Wed    Golf Course Run                         Golf Course    E - 0535,   N - 0540
  4-Mar    Thur   Speed 1 Workout                         NCCU Track     E - 0535,                 W - 0545

8-11 Mar          Spring Break

 15-Mar    Mon    MS III guided Weight Workout            Wilson Gym     E - 0535,   N - 0540
 16-Mar    Tue    Golf Course Run                         Golf Course    E - 0535,   N - 0540                  Hanners - Swope
 17-Mar    Wed    Focus on Individual CDT Weaknesses      W.W. Stadium   E - 0535,   N - 0540
 18-Mar    Thur   Speed 2 Workout                         NCCU Track     E - 0535,                 W - 0545
 22-Mar    Mon    MS III Ladder Workout                   W.W. Stadium   E - 0535,   N - 0540
 23-Mar    Tue    Flak Vest/Rifle PT                      Battalion                   N - 0540,    W - 0545     Finison - Stigler
 24-Mar    Wed    Push-Up/Abs 2                           W.W. Stadium   E - 0535,   N - 0540
 25-Mar    Thur   3.5 Mile Run                            NCCU Track     E - 0535,                 W - 0545
 29-Mar    Mon    MS III East-Around East-West Run        W.W. Stadium   E - 0535,   N - 0540
 30-Mar    Tue    2 Laps around East Campus               Battalion                   N - 0540,    W - 0545   Mangan - Wieczorek
 31-Mar    Wed    Focus on Individual CDT Weaknesses      Wilson Gym     E - 0535,   N - 0540
  1-Apr    Thur   Basketball                              Wilson Gym     E - 0535,   N - 0540
  5-Apr    Mon    No PT, rest for APFT
  6-Apr    Tue    Record APFT                             W.W. Stadium   E - 0535,   N - 0540                  Hanners - Swope
  7-Apr    Wed    Speed 1 Workout (Crossfit)              NCCU Track     E - 0535,                 W - 0545
  8-Apr    Thur   Football on the East Quad               Battalion                   N - 0540,    W - 0545
 12-Apr    Mon    MS III Abdominal/Chest Weight Workout   Wilson Gym     E - 0535,   N - 0540
 13-Apr    Tue    Golf Course Run                         Golf Course    E - 0535,   N - 0540                   Finison - Stigler
 14-Apr    Wed    Focus on Individual CDT Weaknesses      W.W. Stadium   E - 0535,   N - 0540
 15-Apr    Thur   Push-Up/Abs 1                           NCCU Track     E - 0535,                 W - 0545
 19-Apr    Mon    MS III Ladder Workout                   W.W. Stadium   E - 0535,   N - 0540
 20-Apr    Tue    Push-Up/Abs 2                           W.W. Stadium   E - 0535,   N - 0540                 Mangan - Swope
 21-Apr    Wed    Stadium Workout 1                       W.W. Stadium   E - 0535,   N - 0540
 22-Apr    Thur   Football                                NCCU Track     E - 0535,                 W - 0545
 26-Apr    Mon
 27-Apr    Tue
 28-Apr    Wed
 29-Apr    Thur
                   MS I Requirements:
                   80/80/80: Tue & Thur
                   else: Tue-Thur

                   MS II Requirements:
                   90/90/90: Tue & Thur
                   else: Tue-Thur

                   MS III Requirements:
                   90/90/90: Tue-Thur
                   else: Mon-Thur
                   all MS III are encouraged for Mon-Thur


BDEB Battalion Spring 2010 PT Workouts
Push-Up/Abs 1
      · Warm up stretch.
      · Have CDTs partner up.
      · 2 minutes of push-ups followed by 2 minutes of rest, then 2 minutes of sit-ups followed by two minutes rest, then repeat the cycle. (Note: rest
      ·   After the 2 minute rest following the 2nd set of sit-ups for the second partner, perform 1 minute of push-ups followed by 1 minute of rest, then
      · After the 1 minute rest following the 2nd set of sit-ups for the second partner, perform 30 seconds of push-ups followed by 30 seconds of rest, t
      · Contest among CDTs to see who can maintain the downward push-up position the longest.
      · Contest among CDTs to see who can hold both legs, straight and extended 6 inches off the ground the longest.
      · Cool down stretch.
Push-Up/Abs 2
      · Warm up stretch.
      · Have CDTs circle up.
      · 50 flutter kicks. (1,2,3 1 1,2,3 2 … count)
      · 50 overhead arm claps. (1,2,3 1 1,2,3 2 … count)
      · 50 flutter kicks. (1,2,3 1 1,2,3 2 … count)
      · 25 triceps push-ups, hand should make diamond. (own pace)
      · Supine bicycle, 50 reps. (1,2,3 1 1,2,3 2 … count)
      · 50 military press. (1,2,3 1 1,2,3 2 … count)
      · 40 sit-ups. (own pace)
      · 50 overhead arm claps. (1,2,3 1 1,2,3 2 … count)
      · 15 scissors. (1,2,3 1 1,2,3 2 … count)
      · 40 push-ups. (own pace)
      · Cool down stretch.
Speed 1
      · Warm up lap and stretch.
      · 8 x 400 meters, fast, emphasize to CDTs the need to go hard to obtain anything from the workout.
      · 2 minutes rest in between each 400.
      · 2 lap cool down.
      · Cool down stretch.
Speed 2
      · Warm up lap and stretch.
      · 4 x 800 meters, fast, should be significantly faster than ¼ of a CDT’s two mile time.
      · 4 minutes rest in between each 800.
      · 2 lap cool down.
      · Cool down stretch.
Golf Course Run
       ·   Warm up stretch.
       ·   Run around the Al Buehler Golf Trail INCLUDING the exercise loop one time.
       ·    Map of Al Buehler Golf Trail http://www.dukeforest.duke.edu/location/Al_buehler_trail_with_signs.pdf
      · Cool down stretch.
Basketball Workout
      · Need one basketball.
      · Quick warm up stretch.
      · Have each SQD select one member (don’t indicate why or for what, just instruct each SQD to select a representative).
      · Have each SQD representative shoot 3 free throws.
      · For each miss by their SQD representative, a SQD will run 1 suicide. (15 seconds rest after last person completes suicide)
      · Repeat process until time is up, a new representative must be selected each time. (Note: If a SQD never misses a free throw they never run, th
      · Cool down stretch.
Stadium Workout 1
      · Warm up stretch.
      · Split CDTs into 2 groups.
      · Each group will start at opposite ends of Wallace Wade Stadium.
      · Each group will run down a flight of stairs, run across to the next flight of stairs, run up the next flight of stairs, and then run to the flagpole an
      · At the flagpole, perform 100 push-ups and 100 sit-ups.
      · Continue workout, going the same way group was going, until running out of time. (IE will continue workout on opposite side of flagpole then
      · Cool down stretch.
Focus on Individual CDT Weaknesses
      · Warm up stretch.
      · CDTs will divide up according to their weaknesses.
      · CDTs will perform workouts according to their respective weaknesses.
      · Cool down stretch.
en repeat the cycle. (Note: rest is the period the other partner is performing the exercise).
lowed by 1 minute of rest, then 1 minute of sit-ups followed by 1 minute of rest, then repeat the cycle.
ollowed by 30 seconds of rest, then 30 seconds of sit-ups followed by 30 seconds of rest, then repeat the cycle.
s a free throw they never run, the workout is more team building a friendly SQD competition oriented so although highly unlikely if a SQD never misses a free throw they




, and then run to the flagpole and back to and down the next flight of stairs. (Note: Never run twice on same flight of stairs; go down 28, up 27, down 26, etc.) Repeat th

on opposite side of flagpole then started but this time distance to flagpole will start small and get big, instead of starting big and getting small)
 a SQD never misses a free throw they never run.)




wn 28, up 27, down 26, etc.) Repeat this process until having run up/or down all flights of stairs on groups respective side of W.W. stadium.

				
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