Final 2nd Platoon Unit Fitness Training Plan PE350, MAJ Rea By CDT Fotichiaro CDT Kinney CDT Labarge CDT Maughan

Unit and METL Unit: 2nd PLT of Alpha Company, 4-11 Infantry Regiment, 172nd Infantry Division METL: Provide indirect fires. Deploy/Conduct Maneuver Conduct tactical moves. Defend battery area and materials. On order, establish traffic control points (TCPs). On order, conduct cordons and search­es.

Fitness Tasks for Providing Indirect Fires Bench press Bicep curls Squats Water can relay Sand bag lunges One leg curls Weight circuits Push ups

Mentor Feedback We would work the soldiers out in groups that were about the same physically.  Sometimes it is hard to find time to do PT, especially being deployed.  But at garrison, units do PT.  We would do PT in my unit and try to motivate our soldiers to do it on their own time too. --SFC Victor Orr

Unit Assessment 50% of the soldiers drink alcohol excessively, 8 or more drinks on Friday, Saturday, and/or Sunday 3 soldiers on profile. 2 –ankle injuries, 1 –back injury 5 soldiers tape tested regularly 5 soldiers regularly score below 70 points on an APFT event Unit APFT average of 250 Average of 3 soldiers on profile at any given time More than half of profiles the result of ankle injuries

Physical Requirements/Challenges Heavy mortar sections must be able to lift and load high amounts of mortars and artillery into the given system with minimal levels of fatigue Foot march with at least a 60 lb ruck sack for 12 miles 100% first time go on APFT No single APFT event failures Soldiers able to mount and dismount from vehicles quickly and without injury

Fitness Objectives 1RM of 80% of body weight on the Military Overhead Press Everyone in the platoon completes the Physical Strength and Agility Competition in under 10 mins (Obstacle course involving shuttle run and a series of ropes and balance beams) APFT goal of 275 Soldiers able to quickly pack up, move, and set up their weapon systems Reduce average number of profiles by 50%, rigorous stretching routines after workouts to prevent strains and pulls Discourage drinking excessively on weekends by ensuring Monday morning PT is a high intensity workout

Profiles Remedial APFT personal will conduct 15-20 min APFT improvement sessions during PLT sport skill days Rigorous stretching routines after workouts to prevent strains and pulls SL or higher will be assigned in charge of profiles that cannot complete assigned workout and will do alternate exercises Swimming Biking MSE APFT Improvement

Rewards 350 or higher on APFT  gets a three day pass for the weekend PLT meets goal  PLT BBQ and day off on Friday No alcohol issues in PLT  one morning with out PT formation

FITT Chart FITT Chart Objectives Frequency Intensity Time Type Improve APFT Average (Muscular Fitness) Improve Run Time (Cardio) Field PT Conduct Foot March Physical Strength and Agility Competition Frequency 1-2 times per week Twice a week every two weeks Once every two weeks 1 day per week Intensity Low to high intensity, depending on day Increasing distance and pace High intensity Increasing distances, low intensity High Intensity Time 1 hour 1 hour sessions 1.5-3 hours Type Flutter kicks Supine bicycle Diamond pushups Pushups Burpies Ankles to the bar Sit-ups Pull-ups Lat pull downs Overhead arm claps Buddy carries Dips Power jumps Bear Crawl Side straddle hop Last man up run Sprints rowing Medium jog (only 60-70% of MHR) Bike Endurance Swim Swim sprint Endurance run Fartlek Run Hill sprints Shuttle run Illinois Agility Group log sit-ups Group log carry Grass Drills HMMWV pull Ammo crate carry Litter carry Water jug carry Tire flip Increasing ruck weight and distance or changing time constraint 3x Shuttle Run 3x Weight vest shuttle run 3x Illinois agility run Rope climb/crossing Balance beam Increasing elevation balance beams

Calendar Month I Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 7 8 9 10 11 Company PT: Field PT Squad PT: Last man up run 40-50 min. Platoon PT: Physical Strength and Agility Competition Ruck march: 8 miles with 45 lbs of weight Platoon Sports: Basketball 5 6 7 8 9 10 11 Platoon PT: 45 minutes of Fartleks Squad PT: MSE stations 3x through, pull-ups, burpies, dips, pushups Platoon PT: 1 hour bike in gym Platoon PT: Grass drills Company Sports: Ultimate Frisbee 12 13 14 15 16 17 18 Company PT: MSE stations 3x each, diamond push-ups, burpies, buddy carries, lunges Ruck march: 8 miles with 60 lbs of weight Platoon Field PT Company PT: 30 minutes of hill sprints Platoon Sports: Airforce Football 19 20 21 22 23 24 25 APFT Assessment: Diagnostic APFT Squad PT: 3 Mile release run Platoon PT: 30 min. swim sprints Company Sports: Dodgeball 26 27 28 29 30 31 Squad PT: MSE stations 3x through, crunches, sit-ups, flutter kicks Platoon PT: MSE stations 3x each, dips, pull-ups, overhead arm claps Ruck march: 10 miles with 60 lbs of weight Platoon Sports: Soccer

Calendar Month II Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 7 8 9 10 11 Platoon PT: 4 mile release run Squad PT: Sprints 6x 30 seconds Platoon PT: MSE stations 3x each, diamond push-ups, burpies, buddy carries, lunges Platoon PT: Physical Strength and Agility Competition Company Sports: Basketball 9 10 11 12 13 14 15 Company PT: Physical Strength and Agility Competition Ruck March: 10 miles with 70 lbs of weight Platoon Field PT Company PT: Sprints 6x 30 seconds Platoon Sports: Ultimate Frisbee 16 17 18 19 20 21 22 Platoon PT: 1 mile endurance swim Squad PT: Physical Strength and Agility Competition Platoon PT: 30 minutes hill sprints Company Sports: Pass-and-go football 23 24 25 26 27 28 29 Company PT: Field PT Squad PT: 1 mile swim, 2 mile run Platoon PT: MSE stations 3x through, crunches, sit-ups, flutter kicks Ruck March: 10 miles with 35 lbs of weight, 1 ½ - 2 hour completion time Platoon Sports: Basketball 30

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