Lesson 11 Objectives Describe methodology for developing a unit training plan utilizing three primary cardio methods Explain and describe the process of increasing overall work capacity through a range of work capacity intensities Describe alternative low-intensity work capacity training such as road marches and ability group runs D e p a r t m e n t o f P h y s i c a l E d u c a t i o n

Developing a Unit Training Plan 7 Step Process Analyze the Mission Develop Fitness Objectives Assess the Unit Determine Training Requirements Develop Fitness Tasks Develop a Training Schedule Conduct and Evaluate Training D e p a r t m e n t o f P h y s i c a l E d u c a t i o n A Commander’s Program

Unit Considerations METL and Warrior & Battle Drill TasksMETL and Warrior & Battle Drill Tasks Commander’s GuidanceCommander’s Guidance Ability GroupsAbility Groups Road MarchesRoad Marches Creative FitnessCreative Fitness D e p a r t m e n t o f P h y s i c a l E d u c a t i o n

METL 101 Battle focused training tasks based on war plans, external directives, and commander analysis Applies to the entire organization, but does not include tasks assigned solely to subordinate organizations Must support and complement higher headquarters' METL Unconstrained statement of the tasks required to accomplish wartime missions Support the seven battlefield operating systems (BOS): Maneuver, Fire support, Command and control, Intelligence, Mobility/survivability, Combat service support, and Air defense Commanders have the responsibility for developing a training strategy that will maintain unit proficiency in METL tasks D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Per FM25-100, Training the Force

PT METL Support AR 350-1, par (a): Commanders will conduct PT that supports Soldier/leader tasks…and METL May be different for various units Dependant on commander’s guidance D e p a r t m e n t o f P h y s i c a l E d u c a t i o n

S e t t h e s t a n d a r d...m a i n t a i n t h e s t a n d a r d Move Shoot Fight Communicate  Determine location on ground (terrain association/map/GPS)  Navigate from one point to another (dismounted)  Move over, through, or around obstacles  Move under direct fire  React to indirect fire (dismounted & mounted)  React to direct fire (dismounted & mounted)  React to unexploded ordnance hazard  React to man-to-man contact  React to chemical or biological attack/hazard  Decontaminate yourself & individual equipment using chemical decon kit  Maintain equipment  Complete Combat Lifesaving Certification  Select temporary fighting position  IED defeat  Escalation of force  Personnel recovery  Every Soldier as a sensor  Perform field sanitation & preventive medicine field craft Urban Operations  Qualify with assigned weapon  Correct malfunctions with assigned weapon  Engage targets with M240B MG  Engage targets with M249 MG  Engage targets with M2 Cal. 50 MG  Engage targets with MK-19 40mm Grenade MG  Correct malfunctions of a M2.50 MG  Correct malfunctions of a M240B MG  Correct malfunctions of a M249 MG  Correct malfunctions of a MK-19 40mm Grenade MG  Employ mines and hand grenades  Engage targets with weapon using a night vision sight  Engage targets with weapon using an aiming light  Perform voice communications SITREP/SPOTREP  Perform voice communications (MEDEVAC)  Use visual signaling techniques  Perform movements techniques during an urban operation  Engage targets during an urban operation  Enter a building during an urban operation Battle Drills  React to contact (visual, IED, direct fire [includes RPG])  React to indirect fire  React to chemical attack  Break contact  Dismount a vehicle  React to ambush (near)  React to ambush (far)  Evacuate a casualty (dismounted and mounted)  Establish security at a halt  Checkpoint entry operations  Vehicle roll-over drill New Warrior Tasks & Battle Drills (WT&BD)

Examples D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Conduct Coordinated Ground Attack (P) CO METL Task PLT Collective Tasks Conduct a Movement to Contact (P) Conduct a Hasty Attack (T) Plan Movement to Contact (P) Control Team Movement (P) Prepare a SITREP and OPORD (T) Analyze Terrain (T) Employ Troop Leading Procedures (T) Leader Tasks Report Enemy Activity (P) Engage Targets with Individual/Crew Served Weapons (T) Employ Hand Grenades (T) Move Under Direct/Indirect Fire (T) Move Over, Around, Through Obstacles (P) Enter a Building (P) Individual Tasks Physical Training Strategies and Fitness Objectives Endurance Focused Cardio Road Marches Ability Group Runs Obstacle Courses Combatives APFT Avg. 270

Cardio Work Capacity Focused Training Three Primary Training Methods: Continuous – when exercises are performed at the same level of intensity for long periods of time Interval – alternating periods of higher intensity with active recovery Fartlek – jogging/running at varying speeds over sometimes changing terrain; Swedish term for “speed play” D e p a r t m e n t o f P h y s i c a l E d u c a t i o n

F x/ week I % THR T minutes T - Primary Aerobic Exercise Continuous (Low Intensity WC) Intensity is inversely related to time Incorporate Progression and Overload Aerobic activities are rhythmic, repetitive, whole body, large-muscle movements performed over an extended time D e p a r t m e n t o f P h y s i c a l E d u c a t i o n *Remember:

F x/week I % THR (30-45%; active recovery) T minutes T - Primary or Secondary Aerobic Exercise This can be more sport specific training Incorporate Progression and Overload Remember DIRT: D -Duration of activity, I -Intensity of Effort or Terrain, RT - Rest Time *Remember: D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Interval (Mod - High Intensity WC)

Note. Establish low intensity WC training base before beginning 6 weeks and ability to exercise briefly at 80% max HR Stick to the times prescribed. This is high intensity work! Only need to do interval workout 1x/week – high intensity! Effectively increases speed An Effective Interval Plan to Prepare for the APFT 2MR 1.Record most recent max effort on 2MR (e.g., 16:00) 2.Divide time by 8 to obtain ¼-mile split (2:00) 3.Subtract 5 seconds from Step 2 time (1:55)  Work Interval 4.Multiply Step 3 time by 2 (3:50)  Active Rest Interval 5.Warm-up for mins (get HR to 60-75% max) 6.Alternate Work/Rest Intervals -Run 8 work intervals (2 miles of high intensity) -Jog 8 rest intervals (2 miles of active rest) -Total run = 4 miles D e p a r t m e n t o f P h y s i c a l E d u c a t i o n

F x/week I % THR T – mins T – Running/jogging D e p a r t m e n t o f P h y s i c a l E d u c a t i o n Specific distance, pace or speed is not required Vary terrain (hill work and/or obstacles) Can be used as an off-season conditioning activity or change of pace *Remember: Fartlek (Mod - High Intensity WC)

D e p a r t m e n t o f P h y s i c a l E d u c a t i o n How do I Improve my Work Capacity? 3 Work-bouts Time Simply the Period of Time Under a Load/Force Demand = Supply The blending of many physiological, biochemical neurological and biomechanical “support systems”= supply Work Load

Road Marches Administrative or Tactical? Garrison or Field ? 4 Types: Day, Limited Visibility, Forced, Shuttle Plan for: Load, Distance, Route Recon, Time and Intensity, Water/Rest Stops, Level of Fitness, Weather, and Safety 106 steps per minute = 4.8 kilometers per hour Foot Care Leg, Hip, Lower Back, and Abs muscular endurance training 65-75%THR continuous training 30-60min Progressively increase solider load 2 times a month vs. 4 times a month D e p a r t m e n t o f P h y s i c a l E d u c a t i o n

Ability Group Runs Unit runs do not challenge everyone 3-6 groups based on individual fitness levels (usually based off 2MR times) Fit performers attain greater fitness levels Poor performers improve faster Eliminates gender bias Based on time, not distance What about release runs? D e p a r t m e n t o f P h y s i c a l E d u c a t i o n

Fitness Objectives Based on METL and Commander Guidance Improving quantifiable areas of physical training Improve overall level of strength: all Soldiers correctly perform 1RM of 50% bodyweight on overhead press Reduce training injuries by 25% via properly conducted training Improve the unit’s APFT average: 80 points on PU and SU and 70 points on the 2MR D e p a r t m e n t o f P h y s i c a l E d u c a t i o n