1. 1 st Squadron, 7 th Cavalry Garry Owen Cadets Lee, Kang, Yost, and Zhou http://www.nmmi.edu/rotc/images/3-7cavcrest.jpg http://www.brandsoftheworld.com/brands/0017/6471/br and.gif http://www.brandsoftheworld.com/brands/0017/6471/br and.gif http://www.usma.edu/dpe/competitivesports/champion s%20of%20character%20man_files/image004.jpg http://www.usma.edu/dpe/competitivesports/champion s%20of%20character%20man_files/image004.jpg

2. Agenda Analysis of Performance – CDT Zhou FITT Analysis – CDT Lee Functional Application Process – CDT Kang Training Calendar – CDT Yost Appendix

3. Analysis of Performance

4. Mission Essential Task List 1. Conduct screen 2. Conduct area and zone reconnaissance 3. Conduct movement to contact 4. Perform combat service support operations 5. Conduct tactical movement 6. Conduct force protection Bolded = GWOT Specific

5. FITT Analysis Goals End State: Overall improvement on the CFC, with heavy focus on low intensity cardio. Warm Up & Cool Down: Minimum of 5 minutes. Event Goals: Low Intensity Cardio: Increase average to 80% Lower Body Strength: Increase average to 85% With focus on Squat. Upper Body Strength: Increase average to 85% With focus on Bench Press.

6. Cardio: Low Intensity F requency : 4 times during the scheduled time periods I ntensity : 50-70% of THR T ime : 30-45 minutes T ype : Lee Gate Run, 30 minute bike, 30 min Stairmaster, and 5k Run.

7. Cardio: High Intensity F requency : 2 times during the scheduled time periods I ntensity : 75-85% of THR T ime : 10-15 minutes T ype : Interval Runs 400/300/200/100m sprints Thayer Gate lamp post interval sprints.

8. Lower Body Strength F requency : 3 times during the scheduled time periods I ntensity : 65-80% of 1RM T ime : 30-45 minutes T ype : Squat and ankles to bars Due to the few sessions available, it is unlikely that we will see vast improvement on our muscle mass. Therefore, we will focus on increasing neural recruitment by repeating the same exercise.

9. Upper Body Strength F requency : 5 times during the scheduled time periods I ntensity : 65-75% of 1RM T ime : 30-45 minutes T ype : Bench Press and Pull ups. Due to the few sessions available, it is unlikely that we will see vast improvement on our muscle mass. Therefore, we will focus on increasing neural recruitment by repeating the same exercise.

10. Warm Up & Cool Down F requency : Every time before and after the work out. I ntensity : Uncomfortable, but not painful T ime : 5-10 minutes T ype : Dependent on the muscle group we are using. In order to increase our results for sit and reach, every session will end with sit and reach.

11. Cardio Low Intensity Cardio High Intensity Upper Body Lower BodyFlexibility Conduct screenLow High Conduct area and zone reconnaissance High Conduct movement to contact High Perform combat service support operations Medium Conduct tactical movement HighMediumLow Medium Conduct force protection Medium Components of Fitness Applied to METL Tasks

12. Fitness Readiness Level for METL Tasks Cardio Low Intensity Cardio High Intensity Upper Body Lower BodyFlexibility Conduct screenRedGreen Conduct area and zone reconnaissance Red Conduct movement to contact Red Perform combat service support operations RedGreen Conduct tactical movement RedGreen Conduct force protection RedGreen

13. Training Schedule: Month

14. Training Schedule: Week 1 Location of Class Period Meetings: Washington Statue Time: 1355 Location of Out of Class Meetings: Washington Statue Time 1630

15. Training Schedule: Week 2 Location of Class Period Meetings: Washington Statue Time: 1355 Location of Out of Class Meetings: Washington Statue Time 1630

16. Training Schedule: Week 3 Location of Class Period Meetings: Washington Statue Time: 1355 Location of Out of Class Meetings: Washington Statue Time 1630

17. Training Schedule: Week 4 Location of Class Period Meetings: Washington Statue Time: 1355 Location of Out of Class Meetings: Washington Statue Time 1630

19. Analysis of Performance (Scaled Scores)

20. Analysis of Performance (Weighted Scores)