1. PE350, CDT Han, CDT Ng, CDT Fridline, CDT Gibbs

2. UNIT: 1st PLT of Delta Company, 2-325 ABN Infantry Regiment, 82nd ABN Division (White Falcons) METL: Deploy worldwide within 18 hours of notification Execute airborne operations Execute air assault operations Prepare for combat operations Build up combat power as quickly as possible Handle enemy prisoners of war Conduct mounted operations

3.  Soldiers will participate in a physical fitness program 4-5 days a week beginning at 0630 and ending at 0730.  Fitness session should focus on the accomplishment of tasks from the unit’s METL and WT&BD. Organized athletic/team sports can be used to supplement your PT program on an occasional basis but every PT session must be a minimum of 1 hour and include at least 20 minutes of cardiorespiratory and/or muscular fitness activities.  APFT is conducted quarterly.  Each unit must execute a 20 km Foot March with full combat load in < 3 hours two times a year.  Platoon APFT goals should be ~270 out of 300 points. All squad leaders and above should strive to attain a 290 or above.  The company will conduct field PT when practical.  Make appropriate assumptions, as required.

4. 5 soldiers on profile. 1 – knee injury, 1 – back injury, 2 – ankle injury, 1 – shoulder Soldiers generally drink heavily over the weekend i.e. more than 50% are surpassing the legal limit for BAC on Friday and Saturday evening most weekends A lot of soldiers in the platoon are focusing heavily on putting on muscle mass but have neglected the effects of body weight on Parachute Landings. Complimentary to this, some components of fitness important to airborne operations are being neglected (speed and muscular strength in legs, low-intensity cardio and upper body strength) Several soldiers using supplements (creatine, whey protein, etc.) Over 75% of soldiers using some sort of tobacco product (dip, chew, smoke) 2 Soldiers overweight 8 Soldiers preparing for Ranger school 2 Soldiers on APFT remediation program (1 of them also on profile) PLT SGT (MFT) away @ ANCOC 1 soldier prior heat casualty

5. Pass the APFT Run 4 miles at a 9 min/mile pace Do 10 pull ups Foot march with at least a 45 lb ruck sack for 12 miles Each soldier will be level III combatives certified All Squad leaders and above will be Master Fitness Trainer certified All soldiers on extended profile take and pass an alternate APFT 1 st line supervisors work with soldiers on profile to tailor a program that allows them to pass the APFT and return to combat effectiveness as soon as possible after the profile ends

6. 1RM of 80% of body weight on the Military Overhead Press Run the “Sapper” obstacle course on Ardennes with a basic load Soldiers will deal with sustained low intensity with random high intensity cardiovascular workloads in full combat gear (IMT) Must be able to run 400m in under 1 minute, 45 seconds with a 60 pound rucksack Must be able to lift and move 225lbs (average weight of soldier with equipment) a distance of 100m Each soldier must be able to conduct a set of 5 chin-ups as well as a flexed arm hang of 30 seconds (to successfully pull a slip) Each soldier should be able to apply fitness skills to actual combat situations e. g. kicking in a door, entering through a window, carrying casualties, etc.

7. Individual Task Physical Requirements (10) Exercises (10) Secondary Benefits (5) Resources Assault enemy position Entering and clearing a room 1. Balance 2. Speed 3. Agility 4. Sprinting (CV strength) 5. Reaction Time 6. Pushing 7. Throwing 8. Kicking 9. Dragging 10. Coordination 1.Confidence 2.Control 3.Mental toughness 4.Practical training 5.Greater stamina Movement to Contact 1.Higher morale 2.Teamwork 3.Physical proficiency in basic tasks 4.Mental toughness 5.ID potential leaders 1.Obstacle courses 2.Track and fields 3.Hills 4.Basketball court 5.Weight room 1.Grassy field 2.Basketball court 3.Obstacle course 4.Weight room 1.Open field 2.Obstacle courses 3.Swimming pool 4.Pull up bars 5.Ropes 6.Road 1.Balance beam/log 2.Hill sprints 3. weighted sprints 4.Indian runs 5.IMT exercises 6.Bench-press 7.Sandbag exercises 8.Dumbbell pulls 9.leg extensions 10.Basketball 1.Power 2.Speed 3.Reaction Time 4.Coordination 5.Pushing 6.Agility 7.Medium distance running 8.Jumping 9.Climbing 10.Carrying heavy loads (casualties) 1. Shuttle runs 2. Shoulder press 3. Obstacle courses 4.Hill runs 5. Grass drills 6. Russian twists 7. Cleans 8. Military press 9. Dodge ball 10. Aerobics stepper 1.Ruckruns 2.Combatives 3.Grass drills 4.IMT exercises 5.Swimming 6.Football 7.4 Mile runs 8.Obstacle course 9.Rope climbs 10.Pullups 1.Speed 2.Power 3.Agility 4.Short sprints 5.Low/High crawl 6.Combat rolls 7.Dragging 8.Throwing 9.Reaction Time 10.Coordination 1. 2. 1.Cohesion/Teamw ork 2.Higher morale 3.Task proficiency 4.Mental toughness 5.ID potential leaders

8. Individual Task Physical Requirements (10) Exercises (10) Secondary Benefits (5) Resources Run the Sapper Obstacle Course Handle enemy in hand to hand 1. Power 2. Speed 3. Agility 4.Reaction Time 5. Balance 6. Pushing 7. Throwing 8. Kicking 9. Dragging 10. Coordination 1.Confidence 2.Control 3.Mental toughness 4.Practical training 5.Greater stamina Execute a parachute assault 1.More Confidence in jumping 2.More control of chute 3.Stronger overall 4.Reaction time once you hit the ground 5.Experience 1.Weight rooms 2.Open field 3.Combatives room 4.Outdoor Combatives pit 1.Large grassy field 2.Planes 3.Obstacle course 4.Weight room 5.Pull up bars 1.Open field 2.Obstacle courses 3.Pull up bars 4.Ropes 5.Weight rooms 6.Rucks 7.pool 1.The Wedge 2.Top Mount 3.Side Mount 4.Submissions 5.The guard 6.Escaping the Guard 7.Edged Weapons 8.EPW Takedowns 9.Free Roll 10.Grappling Matches 1.Power 2.Speed 3.Reaction Time 4.Coordination 5.Agility 6.Jumping 7.Climbing 8.Carrying heavy loads 9.Endurance 10.Balance 1. PLF training 2. Shoulder press 3. Obstacle courses 4.Box Jumps 5. Squats 6. Pull ups 7. Pull down 8. Military press 9. Bench Press 10. Aerobics stepper 1.Swimming 2.Obstacle course 3.Military Press 4.Rope climbs 5.Pullups 6.Balance Beams 7.Bench Press 8.Obs Course w/ ruck 9. Grass Drills 10.Aerobics 1.Coordination 2.Reaction Time 3.Strength 4.Agility 5.Balance 6.Carrying Heavy Loads 7.Muscle Memory 8.Confidence 9.Jumping 10.Hitting the ground 1. 2. 1.Unit Cohesion 2.Higher morale 3.Better condition 4.Confidence 5.Better teamwork within squads

9. FITT Chart ObjectivesImprove lower body strength (Strength and Power) Improve APFT run score (Low intensity work capacity) Improve APFT sit- ups score (muscular endurance) Improve upper body strength (muscular strength and power) Each Soldier is Level III Combatives trained Each soldier can perform a 12 mile ruck march Run the “Sapper” obstacle course on Ardennes with a basic load Frequency2-3 times per week 2-3 Times per week Once a weekOnce every 2 weeks1-2 times every weeks IntensityMedium to High intensity Increasing time and pace Low to medium intensity Low to high intensityHigh IntensityLow intensity, increasing distance and weight Low to High Time1.5 hours1.5-2 hours.5 hours1.5 hours2 hours3 -4 hours1 -2 hours Type-Squats -Dead-lifts -Cleans -Weighted lunge walks -Calf-raises -Hamstring Curls -Quad extensions -Stairs -Buddy carry sprints *Weighted exercises should be done in sets of 12-15 reps unless conducting a one rep max test. Endurance runs Swim Interval runs Last person up runs Interval Sprints -Fartlik runs -Release runs (70%MHR) -Hill Sprints -Stairs -Swim sprints Sit-ups Rowers Crunches Planks Ankles to the bar Turkish getups Side crunches Reverse crunches Flutter kicks Abs Circuits Pushups Wide pushups Diamond Pushups Flexed arm hang Pull-ups Chin ups Triceps dips Burpies Ankles to the bar Bench presses Bicep curls Lat pull downs The Wedge Top Mount Side Mount Submissions Escaping the Guard Edged Weapons EPW Takedowns Free Roll Grappling Matches Gradually increasing ruck weight and distance until each soldier can perform12 miles with a 45 lb ruck. -Vary sites i.e. hilly/flat/wooded etc. -Add land nav course w/load (orienteering **Soldiers completing the march w/ more then 20-30 minutes to spare should add 15 lbs to ruck each time. -Take time to master each individual obstacle -Once mastered add various amounts of combat load -Work on maneuvering course as a squad/platoon -Apply skills from course to real world site.

10. Week 1 - 2 MondayTuesdayWednesdayThursdayFriday Platoon PTSquad PTAbility GroupsPlatoon PTCompany PT 3 Mile Run (low)MSE ( High)Ability Group Runs (low)Crossfit (high)Combatives Platoon PTAbility GroupsSquad PTPlatoon PTCompany PT Circuit training (High)Ability Group Run (low )MSE (high)Ruck March (Mixed)Command Run

11. Battalion or higher “morale” runs happen about once a month Week 3 - 4 MondayTuesdayWednesdayThursdayFriday Platoon PTSquad PTAbility GroupsPlatoon PTCompany PT 4 Mile Run (Low)MSE ( High) Cross country 3 mile – rough terrain (low)Obstacle Course (high)Combatives Platoon PTAbility GroupsSquad PTPlatoon PTBattalion PT Circuit training (High)Ability Group Run (low )Weight Training (high)Ruck March (Mixed)Command Run

12. Diagnostic APFTs will happen at least once every 3 months Week 5 - 6 MondayTuesdayWednesdayThursdayFriday Platoon PTSquad PTAbility GroupsPlatoon PTCompany PT 4 Mile Run (Low)Swimming ( High)Stretching (low)Diagnostic APFTZONK Platoon PTAbility GroupsSquad PTPlatoon PTCompany PT Obstacle Course (High)3-5 Mile Run (low )“Ranger” Challenge (high)Ruck March (Mixed)Command Run

13. Week 7 - 8 MondayTuesdayWednesdayThursdayFriday Platoon PTSquad PTAbility GroupsPlatoon PTCompany PT 5 Mile Run (Low)MSE ( High)Hills/Last-man up (low)CrossfitCombatives Platoon PTAbility GroupsSquad PTPlatoon PTCompany PT Circuit Training – grass drills (High)Ability Group Run (low )MSE (high)Ruck March (Mixed)Team Sports