1. Cadets Armstrong, Baker, Hartmann, and Westman 8 April 2009

2.  CFC Performance Analysis  Application to METL  FITT Analysis  Training Calendar

3. ANALYSIS OF PERFORMANCE WEAKNESSES: 1 – Flexibility 2 – Low Intensity Cardio 3 – Lower Body Strength

4. Bike Run Greatest weakness: Low Intensity Cardio (Avg 72%) -Reveals deficiency in Cardiovascular Endurance Component of Fitness Back Squat/Ankles to Bar Secondary weakness : Lower Body / Shoulder / Midsection Strength (Avg 77%) -Reveals deficiency in Muscular Endurance and Muscular Strength Components of Fitness

5. Low Intensity Cardio High Intensity Cardio Upper Body Lower Body Flexibility Airborne Assault Yes Area Security Operations Yes Attack Yes Movement to Contact Yes Air AssaultYes Employ Joint Fires No

6. Low Intensity CardioHigh Intensity Cardio Upper BodyLower BodyFlexibility Airborne Assault Needs ImprovementSatisfactory Needs Improvement Area Security Operations Needs ImprovementSatisfactory Needs Improvement Attack Needs ImprovementSatisfactory Needs Improvement Movement to Contact Needs ImprovementSatisfactory Needs Improvement Air AssaultNeeds ImprovementSatisfactory Needs Improvement Employ Joint Fires N/A

7.  Area Security Operations  i.e. Patrolling local villages, guarding perimeter of FOB, etc.  Flexibility, possibly low intensity cardio  Attack  Ambush, raid, assaulting an objective, etc.  Low/high intensity cardio  Movement to Contact  Meeting engagement, search and attack, etc.  Low/high intensity cardio  Poor flexibility and low-intensity cardio could affect all missions

8. Goals  Overall Goal: Collective Group improvement on the CFC  Sub Goals:  Increase Low Intensity Cardio to 85%  Increase Lower Body Strength to 85%  Increase Upper Body Strength to 85%  Secondary Goals:  Injury Free  Improve Flexibility

9.  F: 3x/week Bike, Run, or Swim (Continuous)  I: 60~80% of THR  T: 20~40 minutes  T: Aerobic Exercise

10.  F: 2x/ week Box Squat, Rowers, Power Cleans  I: 85% 1 RM  T: 4-6 Reps, 3 Sets  T: Preferably free weights. Machine weights allowed

11.  F: 3x/week Bench Press, Pull-Ups, or Shoulder Press  I: 85% of 1 RM  T: 3-6 Reps, 3 Sets  T: Preferably free weights. Machine weights allowed

12. Warmup  F: Before each workout  I: Light calisthenics  T: 5-10 minutes  T: Increase performance & safety Cool Down  F: Following each workout  I: Slow enough to decrease HR  T: 30 seconds  T: Increase ROM and Injury prevention

13.  Use PROVIRRBS to create a training plan for improvement.  Total of 8 Workouts spread over two weeks.  Workouts conducted during scheduled class drops (10, 14, 16, 20 April), during ESP (22, 24 April), and at 1400 (12, 18 April).  Focus on improvement in weak areas and in overall level of fitness.  THR based on HRR of 130 (200-70).  10 Days after UFP complete to test CFC.

14. 10 April (Fri.)12 April (Sun.)14 April (Tues.)16 April (Thurs.) Focus: Low- intensity Cardio Focus: StrengthFocus: Low- intensity Cardio Focus: Strength Warm-Up: 5 min. at 135 BPM 20 Push-Ups 40 Side Straddle Hop 40 Sit-Ups3 min. Stretching40 Sit-Ups Workout: Pull-Ups-3 sets of max reps Box Squat-3 sets 85% 1RM Ankles to bar-3 sets of max reps Power Clean-3 sets of 4-6 reps 30 min. bike (148- 174 BPM) Bench Press- 3 sets 85% 1RM 30 min. run (148- 174 BPM) Shoulder Press-3 sets of 4-6 reps Cool Down: 30 min. row (148- 174 BPM) Cool Down: Flat Dumbbell Press-3 sets 85% 1RM 5 min. at 122 BPM Cool Down: 5 min. at 122 BPMIncline Press-3 sets 85% 1RM 5 min. stretching5 min. at 122 BPM5 min. stretching Cool Down: 5 min. stretching

15. 18 April (Sat.)20 April (Mon.)22 April (Wed.)24 April (Fri.) Focus: Low- intensity Cardio Focus: StrengthFocus: Low- intensity Cardio Focus: Strength Warm-Up: 5 min. at 135 BPM 20 Push-Ups 40 Side-Straddle Hop 40 Sit-Ups3 min. Stretching40 Sit-Ups Workout: Pull-Ups-4 sets of max reps Box Squat-4 sets 85% 1RM Ankles to bar-4 sets of max reps Power Clean-3 sets of 4-6 reps 35 min. swim (148- 174 BPM) Bench Press- 4 sets 85% 1RM 35 min. run (148- 174 BPM) Shoulder Press-3 sets of 4-6 reps Intervals- 6 sets of 45s at max exertion 35 min. row (148- 174 BPM) Cool Down: Flat Dumbbell Press-3 sets 85% 1RM Cool Down: 5 min. at 122 BPMIncline Press-3 sets 85% 1RM 5 min. at 122 BPM 5 min. stretching Cool Down: 5 min. stretching