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

2. 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.

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

6. 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

7. 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

8. 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

9. 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

10. Profiles
Remedial APFT personal will conduct 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

11. 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

12. 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

13. 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 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

14. 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

15. Questions?