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 >>0610-0635: Ability Group Run: Cadets will break into 2 groups and conduct a 3 Mile AGR on Route A. A Group – CDT Kitson 21:00 Min B Group – CDT Hall 24:00 Min >>0635-0655: 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
Transcript
West Liberty PTMonday 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 >>0610-0635: Ability Group Run: Cadets will break into 2 groups
and conduct a 3 Mile AGR on Route A. A Group – CDT Kitson 21:00 MinB Group – CDT Hall 24:00 Min
>>0635-0655: Push-up Improvement: Cadets will rotate through the following Push-ups for 1 minute each with 30 Sec
breaks until 0655.Push-upsWide-arm Push-upsDiamond Push-upsDive Bomber Push-ups
>>0600-0610: Warm-up, Stretch >>0610-0630: Cadets will Sprint around the Indoor Track for a half a
lap and run for a full lap. This will continue until 0630 >>0630-0655: Push-up Improvement: Cadets will perform abdominal rotating exercises for 60 seconds each. Regular Wide-arm
>>0600-0610: Warm-up, Stretch >>0610-0630: Cadets will conduct Last Man Up Drills for 20 Min
around the Indoor Track >>0630-0655: Sit-up Improvement: Cadets will perform abdominal
rotating exercises for 60 seconds each. 6 Inches Sit-up Crunch Supine BicycleBent Leg Body Twist Prone Row Flutter Kick Plank
>>0655-0700: Cool-down & AAR
West Liberty PTMonday 02NOV09 / CDT Dorsey-Task / 3 Mile Ability Group Run, Abdominal Improvement-Conditions / ASRC and West Liberty University Roadways (Route C)-Standards / FM21-20
>>0600-0610: Warm-up, Stretch >>0610-0640: Cadets will break into two groups and conduct a 3
mile AGR on Route C. Cadets will run for 4 minutes, followed by a 1 minute sprint.
>>0640-0655: Abdominal Improvement: Cadets will perform Sit-ups for 3 minutes, 2 minutes, and then 1 minute.
>>0655-0700: Cool-down & AAR
Route C (3.00 mi.)
Alternate West Liberty PTMonday 02NOV09 / CDT Dorsey-Task / 3 Mile Ability Group Run, Abdominal Improvement-Conditions / ASRC-Standards / FM21-20
>>0600-0610: Warm-up, Stretch >>0610-0640: Cadets will break into buddy pairs and conduct a 3
mile run on the indoor track.>>0640-0655: Abdominal Improvement: Cadets will perform Sit-ups
for 3 minutes, 2 minutes, and then 1 minute, with 30 second breaks in between each set. Repeat until 0655. >>0655-0700: Cool-down & AAR
West Liberty PTWednesday 04NOV09 / CDT Kitson-Task / Push-up Improvement-Conditions / ASRC-Standards / FM21-20
>>0600-0610: Warm-up, Stretch>>0610-0650: Push-up Improvement. Cadets will conduct the following exercises for 90 Seconds with 30 second
breaks in-between. Ruck Push-upsWide-arm Push-upsClose-arm Push-ups8-count Body BuildersOverhead Arm-claps
>>0650-0700: Cool-down & AAR
Thursday 05NOV09 / CDT Hall-Task / 2 Mile Run Interval and Stair Training-Conditions / West Liberty Track, and Blatnik Stairs -Standards / FM21-20
>>0600-0610: Warm-up, Stretch >>0610-0630: Cadets will break up into buddy teams and run 9 laps
around the track to equal 2 miles, sprinting a lap and jogging half a lap.
>>0630-0655: Cadets will then move to the Blatnik Stairs to conduct Stair Training. Cadets will run the Blatnik stairs for 25 minutes, hitting every step. After every two
completions of the stairs, Cadets will perform 2 minute abdominal exercises.
>>0600-0610: Warm-up, Stretch >>0610-0630: Cadets will Sprint for a half a lap and run for a full
lap. This will continue until 0630 >>0630-0655: Sit-up Improvement: Cadets will perform abdominal
rotating exercises for 60 seconds each. 6 Inches Sit-up Crunch Supine BicycleBent Leg Body Twist Prone Row Flutter Kick Plank
>>0655-0700: Cool-down & AAR
West Liberty PTFriday 06NOV09 / CDT Valentine-Task / 30 Min Last Man Up Drill, Push-up Improvement-Conditions / ASRC, West Liberty Roadways (Route B)-Standards / FM21-20
>>0600-0610: Warm-up, Stretch >>0610-0640: Cadets will conduct a 30 Min Last
Man up drill on Route B >>0640-0655: Push-up Improvement: Cadets will perform the following exercises for 60 seconds each with a 30 Sec
Break. Regular Wide-arm
Close Hand Divebombers
>>0655-0700: Cool-down & AAR
WL Route B (3.00mi)
1st mile is at the Y in front of Main Hall
2nd mile is at the exit of the parking lots beside the Annex Building.
>>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 MinB 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-upClose Hand Push-Up Rotational Push-up
>>0550-0600: Warm-up, Stretch >>0600-0720: Cadets will conduct 90 Seconds of Circuit PT at 6 Rotating
Stations. After one full rotation Cadets will break into two groups and conduct suicides on the basketball court. This will be followed by a 1 minute water break. Repeat until 0725.
Close-hand Push-up Flutter KicksRegular Push-up Supine BicycleWide-Arm Push-up The Plank
Wednesday 04NOV09 / CDT Beckers-Task / 30 Min Up and Repeats, Sit-up Improvement-Conditions / Franciscan Field House, Franciscan Roadways (Main Hill)-Standards / FM21-20.
>>0630-0640: Warm-up, Stretch >>0640-0710: Cadets will break into 2 Groups and
conduct Up and Repeats on the Main Hill. Each group will sprint up the hill. Once at the top the team will jog down. This will be repeated without breaks for 30 Min.
A Group - CDT BeckersB Group - CDT Ryan
>>0710-0725: Cadets will perform Sit-up Improvement3 Min, 2 Min, 1 Min
>>0550-0600: Warm-up, Stretch >>0600-0720: Cadets will conduct 90 Seconds of Circuit PT at 6 Rotating
Stations. After one full rotation Cadets will break into two groups and conduct suicides on the basketball court. This will be followed by a 1 minute water break. Repeat until 0725.
Close-hand Push-up Flutter KicksRegular Push-up Supine BicycleWide-Arm Push-up The Plank
>>0630-0640: Warm-up, Stretch>>0640-0650: Warm-up Run>>0650-0705: Cadets will perform Push-up Improvement. Executing the “Pyramid” exercise starting at 15 Push-ups and
decreasing by increments of 1. The following Push-up exercises will be done.Regular Push-upsWide-arm Push-upsClose-hand Push-ups
>>0705-0720: Cadets will perform the following exercises for five minutes each. (2.5min each)
Military PressOverhead Arm-clapResisted Military Press
>>0720-0725: Sit-up Improvement. 2 Min each group.>>0725-0730: Cool-down & AAR
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
RMU Route C – 2.0 miles
SPRP
1 miN
RMU Inclement Weather PT • Monday 26OCT09 / CDT Maliszewski• -Task / 4 Mile AGR• -Conditions / Sewall Center Gymnasium• -Standards / FM21-20. Group A will run the 4 mile route 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 peform 32 laps around the
sewall center track (200m).• » 0725-0730: Cool down stretching and AAR
RMU PT PlanThursday 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 ArmAbdominal – Sit-up pyramidUpper Body – Over-arm Claps (100 count), Push-up HoldsLower Body – Stairs, Reverse Sprint, Alternate Leg Lungs JumpsA 60 second break will be given after the 5 exercises are finished.>>0720-0725: Run in formation back to John Jay in cadence>>0725-0730: Cool-down & AAR
>>0630-0640: Warm-up, Stretch >>0640-0725: Cadets will perform push-up improvement in one group. The exercises will be 5 sets of push-up/upper body, followed by 3 sets of lower body. Push-ups will be in sets of 25 reps, lower body will be of 60 second intervals.
Push-up exercises: Push-up, Push-up holds, overhead arm clapLower body exercises: Stairs- every stair, every-other, double tap>>0725-0730: Cool-down & AAR
RMU PT PlanFriday 29OCT09 / 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: GrimmB Group Leader: WalserC 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
RMU Route C – 2.0 miles
SPRP
1 miN
RMU Inclement Weather PTFriday 30OCT09 / CDT Walser-Task / Ability Push-up Improvement, Upper and Lower Body Workout-Conditions / Sewall Center Gym-Standards / FM21-20
>>0630-0640: Warm-up, Stretch >>0640-0725: Cadets will perform push-up improvement in one group. The exercises will be 5 sets of push-up/upper body, followed by 3 sets of lower body. Push-ups will be in sets of 25 reps, lower body will be of 60 second intervals.
Push-up exercises: Push-up, Push-up holds, overhead arm clapLower body exercises: Lunge jumps, body weight squats, power
jumps, lunge holds>>0725-0730: Cool-down & AAR
RMU PTMonday 02NOV09 / CDT Maliszewski
-Task / 3 Mile AGR and Lower Body/Abdominal Improvement
-Conditions / John Jay Lobby and RMU Fields/Roadways Route A.
-Standards / FM21-20. Group A will run the 3 mile Route A at a 6:30 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
» 0640-0705: Cadets will execute the 3 mile run on Route A.
Group A Leader: CDT Grimm
Group B Leader: CDT Walser
Group C Leader: CDT Emrick (if necessary)
» 0705-0725: Push-up Improvement. Cadets will perform 60s intervals of the following exercises at stations until 0720, when the interval will be reduced to 30s.
- Forward Lunge - Iron Mikes - The Supine bicycle
- Sit-up - Sprints - Straight Leg Lifts
» 0725-0730: Cool down & AAR.
RMU Inclement Weather PTMonday 02NOV09 / CDT Maliszewski-Task / Conduct Ability Group running and Abdominal Improvement-Conditions / Sewall Center-Standards / FM21-20. Cadets will Push-up improvement and running around the
Sewall Center. » 0630-0640: Warm-up, Stretch » 0640-0725: Cadets will perform Circuit PT by completing the listed exercises in 60s intervals. Intervals will be reduced to 30s
at 0720.- Forward Lunge - Iron Mikes- The Supine bicycle- Sit-up- Sprints - Straight Leg Lifts- The Crunch- The Flutter kick - Mountain Climbers Upon completion of each exercise, cadets will execute 1 lap around the perimeter of Sewall Center Track (200m).» 0725-0730: Cool down & AAR.»0730: Cadets released
RMU PT PlanTuesday 03NOV09 / 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 ArmAbdominal – Sit-up pyramidUpper Body – Over-arm Claps (100 count), Push-up HoldsLower Body – Stairs, Reverse Sprint, Alternate Leg Lungs JumpsA 60 second break will be given after the 5 exercises are finished.>>0720-0725: Run in formation back to John Jay in cadence>>0725-0730: Cool-down & AAR
>>0630-0640: Warm-up, Stretch >>0640-0725: Cadets will perform push-up improvement in one group. The exercises will be 5 sets of push-up/upper body, followed by 3 sets of lower body. Push-ups will be in sets of 25 reps, lower body will be of 60 second intervals.
Push-up exercises: Push-up, Push-up holds, overhead arm clapLower body exercises: Stairs- every stair, every-other, double tap>>0725-0730: Cool-down & AAR
Wednesday 04NOV09/CDT Grimm-Task / 2 Mile Run/Sprint Intervals/Stair Training-Conditions / Robert Morris University Roadways/Nicholson Stair-Standards / FM21-20.
>>0630-0640: Warm-up, Stretch >>0640-0700: Cadets will perform a 2 mile PLT Run along Route C >>0700-0725: Cadets will perform stair sprints at the Nicholson Center. At the end of each round of stair sprints, Cadets will perform one exercise: 1st Round: Burpees 2nd Round: Squat Jumps 3rd Round: Lunge Jumps 4th Round: Push-Ups 5th Round: Sit-Ups 6th Round: Squats >>0725-0730: Cool-Down, Stretch, AAR
>>0630-0640: Warm-up, Stretch >>0640-0710: Cadets will perform stair sprints in the Nicholson Center along with Circuit PT between sets
>>0710-0725: Cadets will perform Suicide Relay Drills in the Sewell Center Gymnasium >>0725-0730: Cool Down, Stretch, AAR
RMU PTThursday 05NOV09 / CDT Walser
-Task / 3 Mile AGR and Lower Body/Abdominal Improvement
-Conditions / John Jay Lobby and RMU Fields/Roadways Route G.
-Standards / FM21-20. Group A will run the 3 mile Route A at a 6:30 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
» 0640-0705: Cadets will execute the 3 mile run on Route G.
Group A Leader: CDT Grimm
Group B Leader: CDT Walser
Group C Leader: CDT Emrick (if necessary)
» 0705-0725: Abdominal Improvement. Cadets will perform 60s intervals of the following exercises: Sit-up, crunch, 6 inches, Sit-up pyramid, Straight-leg leg lifts
» 0725-0730: Cool down & AAR.
Route G – 3.0 miles
N
SP
RP
2 mi
1 mi
RMU Inclement Weather PTThursday05NOV09 / CDT Walser-Task / Ability Push-up Improvement, Upper and Lower Body Workout-Conditions / Sewall Center Gym-Standards / FM21-20
>>0630-0640: Warm-up, Stretch >>0640-0725: Cadets will perform push-up improvement in one group. The exercises will be 5 sets of push-up/upper body, followed by 3 sets of lower body. Push-ups will be in sets of 25 reps, lower body will be of 60 second intervals.
Push-up exercises: Push-up, Push-up holds, overhead arm clapLower body exercises: Lunge jumps, body weight squats, power
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