U.S. Army Physical Readiness Training Manual

Name: U.S. Army Physical Readiness Training Manual
Brand: Skyhorse Publishing
Price: 11.16 EUR
Availability: OnlineOnly

S. Department Of The Army U.(Autor*in)

Skyhorse Publishing

1. Auflage

Erschienen am 5. Januar 2012

432 Seiten

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978-1-62636-603-9 (ISBN)

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Inhalt

Intro
Titlepage
Copyright
Contents
PREFACE
INTRODUCTION
PART ONE: PHILOSOPHY
Chapter 1: APPROACH
TRAINING PROGRAM
PRINCIPLES OF TRAINING
Chapter 2: SYSTEM
PHASES
COMPONENTS
TYPES
Chapter 3: LEADERSHIP
TRAITS
COOPERATION
PART TWO: STRATEGY
Chapter 4: TYPES OF PROGRAMS
INITIAL MILITARY TRAINING
ADVANCED INDIVIDUAL TRAINING
ONE STATION UNIT TRAINING
WARRANT OFFICER CANDIDATE SCHOOL
BASIC OFFICER LEADER COURSES
ACTIVE AND RESERVE COMPONENTS
RESERVE
UNIT
INDIVIDUAL
SCHEDULING TRAINING
COMMAND RESPONSIBILITIES
Chapter 5: PLANNING CONSIDERATIONS
GOAL
SESSION ELEMENTS
TOUGHENING PHASE PRT
TOUGHENING PHASE PRT SCHEDULE
CONDENSED TIME
FIELD TRAINING
SUSTAINING PHASE PRT
INITIAL MILITARY TRAINING SUSTAINING PHASE PRT SCHEDULES
CONDENSED TIME
FIELD TRAINING
PRT IN OPERATIONAL UNITS
SUSTAINING PHASE PRT SCHEDULES
RESERVE COMPONENT
SAMPLE COMMANDER'S POLICY LETTER
Chapter 6: SPECIAL CONDITIONING PROGRAMS
APFT OR UNIT PRT GOAL FAILURE
ARMY WEIGHT CONTROL PROGRAM
RECONDITIONING
4 FOR THE CORE
EXERCISE 1: BENT-LEG RAISE
EXERCISE 2: SIDE BRIDGE
EXERCISE 3: BACK BRIDGE
EXERCISE 4: QUADRAPLEX
HIP STABILITY DRILL
EXERCISE 1: LATERAL LEG RAISE
EXERCISE 2: MEDIAL LEG RAISE
EXERCISE 3: BENT-LEG LATERAL RAISE
EXERCISE 4: SINGLE-LEG TUCK
EXERCISE 5: SINGLE-LEG OVER
SHOULDER STABILITY DRILL
EXERCISE 1: "I" RAISE
EXERCISE 2: "T" RAISE
EXERCISE 3: "Y" RAISE
EXERCISE 4: "L" RAISE
EXERCISE 5: "W" RAISE
STRENGTH AND MOBILITY TRAINING
STRENGTH TRAINING MACHINE DRILL
EXERCISE 1: LEG PRESS
MODIFIED EXERCISE 1A: MODIFIED LEG PRESS
MODIFIED EXERCISE 1B: SINGLE-LEG PRESS
EXERCISE 2: LEG CURL
MODIFIED EXERCISE 2A: MODIFIED LEG CURL (SEATED)
MODIFIED EXERCISE 2B: SINGLE-LEG CURL (SEATED)
MODIFIED EXERCISE 2C: MODIFIED LEG CURL (PRONE)
MODIFIED EXERCISE 2D: SINGLE-LEG CURL (PRONE)
EXERCISE 3: HEEL RAISE
MODIFIED EXERCISE 3A: SINGLE-LEG HEEL RAISE
EXERCISE 4: CHEST PRESS
MODIFIED EXERCISE 4A: MODIFIED CHEST PRESS
MODIFIED EXERCISE 4B: SINGLE-ARM CHEST PRESS
EXERCISE 5: SEATED ROW
MODIFIED EXERCISE 5A: STRAIGHT-ARM SEATED ROW
MODIFIED EXERCISE 5B: SINGLE-ARM SEATED ROW
EXERCISE 6: OVERHEAD PRESS
MODIFIED EXERCISE 6A: MODIFIED OVERHEAD PRESS
MODIFIED EXERCISE 6B: SINGLE-ARM OVERHEAD PRESS
EXERCISE 7: LAT PULL-DOWN
MODIFIED EXERCISE 7A: STRAIGHT-ARM LAT PULL-DOWN
MODIFIED EXERCISE 7B: SINGLE-ARM LAT PULL-DOWN
EXERCISE 8: LATERAL RAISE
MODIFIED EXERCISE 8A: SINGLE-ARM LATERAL RAISE
EXERCISE 9: TRICEPS EXTENSION
MODIFIED EXERCISE 9A: MODIFIED TRICEPS EXTENSION
MODIFIED EXERCISE 9B: SINGLE-ARM TRICEPS EXTENSION
EXERCISE 10: BICEPS CURL
MODIFIED EXERCISE 10A: MODIFIED BICEPS CURL
MODIFIED EXERCISE 10B: SINGLE-ARM BICEPS CURL
EXERCISE 11: TRUNK FLEXION
MODIFIED EXERCISE 11: MODIFIED TRUNK FLEXION
EXERCISE 12: TRUNK EXTENSION
MODIFIED EXERCISE 12: MODIFIED TRUNK EXTENSION
PREPARATION DRILL
EXERCISE 1: BEND AND REACH
MODIFIED EXERCISE 1: MODIFIED BEND AND REACH
EXERCISE 2: REAR LUNGE
MODIFIED EXERCISE 2: MODIFIED REAR LUNGE
EXERCISE 3: HIGH JUMPER
MODIFIED EXERCISE 3: MODIFIED HIGH JUMPER
EXERCISE 4: ROWER
MODIFIED EXERCISE 4: MODIFIED ROWER
EXERCISE 5: SQUAT BENDER
MODIFIED EXERCISE 5: MODIFIED SQUAT BENDER
EXERCISE 6: WINDMILL
MODIFIED EXERCISE 6: MODIFIED WINDMILL
EXERCISE 7: FORWARD LUNGE
MODIFIED EXERCISE 7: MODIFIED FORWARD LUNGE
EXERCISE 8: PRONE ROW
MODIFIED EXERCISE 8: MODIFIED PRONE ROW
EXERCISE 9: BENT-LEG BODY TWIST
MODIFIED EXERCISE 9: MODIFIED BENT-LEG BODY TWIST
EXERCISE 10: PUSH-UP
MODIFIED EXERCISE 10: MODIFIED PUSH-UP
CONDITIONING DRILL 1
EXERCISE 1: POWER JUMP
MODIFIED EXERCISE 1: MODIFIED POWER JUMP
EXERCISE 2: V-UP
MODIFIED EXERCISE 2: MODIFIED V-UP
EXERCISE 3: MOUNTAIN CLIMBER
MODIFIED EXERCISE 3: MODIFIED MOUNTAIN CLIMBER
EXERCISE 4: LEG-TUCK AND TWIST
MODIFIED EXERCISE 4: MODIFIED LEG-TUCK AND TWIST
EXERCISE 5: SINGLE-LEG PUSH-UP
MODIFIED EXERCISE 5: MODIFIED SINGLE-LEG PUSH-UP
RECOVERY DRILL
EXERCISE 1: OVERHEAD ARM PULL
MODIFIED EXERCISE 1: MODIFIED OVERHEAD ARM PULL
EXERCISE 2: REAR LUNGE
MODIFIED EXERCISE 2: MODIFIED REAR LUNGE
EXERCISE 3: EXTEND AND FLEX
MODIFIED EXERCISE 3: MODIFIED EXTEND AND FLEX
EXERCISE 4: THIGH STRETCH
MODIFIED EXERCISE 4: MODIFIED THIGH STRETCH
EXERCISE 5: SINGLE-LEG OVER
MODIFIED EXERCISE 5: MODIFIED SINGLE-LEG OVER
PART THREE: ACTIVITIES
Chapter 7: EXECUTION OF TRAINING
COMMANDS
PLATOON REASSEMBLY
POSITIONS
SQUAT POSITION
FRONT LEANING REST POSITION
SIX-POINT STANCE
STRADDLE STANCE
FORWARD LEANING STANCE
PRONE POSITION
SUPINE POSITION
CADENCE
COMMANDS
RUNNING ACTIVITIES
RECOVERY DRILL
MIRROR EFFECT
Chapter 8: PREPARATION AND RECOVERY
PREPARATION
LEADERSHIP
PREPARATION DRILL
EXERCISE 1: BEND AND REACH
EXERCISE 2: REAR LUNGE
EXERCISE 3: HIGH JUMPER
EXERCISE 4: ROWER
EXERCISE 5: SQUAT BENDER
EXERCISE 6: WINDMILL
EXERCISE 7: FORWARD LUNGE
EXERCISE 8: PRONE ROW
EXERCISE 9: BENT-LEG BODY TWIST
EXERCISE 10: PUSH-UP
EXERCISE 10A: PUSH-UP USING THE SIX-POINT STANCE
RECOVERY
LEADERSHIP
COMMANDS
RECOVERY DRILL
EXERCISE 1: OVERHEAD ARM PULL
EXERCISE 2: REAR LUNGE
EXERCISE 3: EXTEND AND FLEX
EXERCISE 4: THIGH STRETCH
EXERCISE 5: SINGLE-LEG OVER
Chapter 9: STRENGTH AND MOBILITY ACTIVITIES
EXERCISE DRILLS
CONDITIONING DRILL 1
EXERCISE 1: POWER JUMP
EXERCISE 2: V-UP
EXERCISE 3: MOUNTAIN CLIMBER
EXERCISE 4: LEG TUCK AND TWIST
EXERCISE 5: SINGLE-LEG PUSH-UP
CONDITIONING DRILL 2
EXERCISE 1: TURN AND LUNGE
EXERCISE 2: SUPINE BICYCLE
EXERCISE 3: HALF JACKS
EXERCISE 4: SWIMMER
EXERCISE 5: 8-COUNT PUSH-UP
CONDITIONING DRILL 3
EXERCISE 1: "Y" SQUAT
EXERCISE 2: SINGLE-LEG DEAD LIFT
EXERCISE 3: SIDE-TO-SIDE KNEE LIFTS
EXERCISE 4: FRONT KICK ALTERNATE TOE TOUCH
EXERCISE 5: TUCK JUMP
EXERCISE 6: STRADDLE-RUN FORWARD AND BACKWARD
EXERCISE 7: HALF-SQUAT LATERALS
EXERCISE 8: FROG JUMPS FORWARD AND BACKWARD
EXERCISE 9: ALTERNATE ¼-TURN JUMP
EXERCISE 10: ALTERNATE-STAGGERED SQUAT JUMP
PUSH-UP AND SIT-UP DRILL
CLIMBING DRILLS
CLIMBING DRILL 1
EXERCISE 1: STRAIGHT-ARM PULL
EXERCISE 2: HEEL HOOK
EXERCISE 3: PULL-UP
EXERCISE 4: LEG TUCK
EXERCISE 5: ALTERNATING GRIP PULL-UP
CLIMBING DRILL 2
EXERCISE 1: FLEXED-ARM HANG
EXERCISE 2: HEEL HOOK
EXERCISE 3: PULL-UP
EXERCISE 4: LEG TUCK
EXERCISE 5: ALTERNATING GRIP PULL-UP
STRENGTH TRAINING CIRCUIT
STATION 1: SUMO SQUAT
STATION 2: STRAIGHT-LEG DEAD LIFT
STATION 3: FORWARD LUNGE
STATION 4: 8-COUNT STEP-UP
STATION 5: PULL-UP OR STRAIGHT-ARM PULL
STATION 6: SUPINE CHEST PRESS
STATION 7: BENT-OVER ROW
STATION 8: OVERHEAD PUSH PRESS
STATION 9: SUPINE BODY TWIST
STATION 10: LEG TUCK
GUERRILLA DRILL
EXERCISE 1: SHOULDER ROLL
EXERCISE 2: LUNGE WALK
EXERCISE 3: SOLDIER CARRY
Chapter 10: ENDURANCE AND MOBILITY ACTIVITIES
RUNNING
LEADERSHIP
MILITARY MOVEMENT DRILL 1
EXERCISE 1: VERTICALS
EXERCISE 2: LATERALS
EXERCISE 3: SHUTTLE SPRINT
MILITARY MOVEMENT DRILL 2
EXERCISE 1: POWER SKIP
EXERCISE 2: CROSSOVERS
EXERCISE 3: CROUCH RUN
SPEED RUNNING
30:60s
60:120s
300-YARD SHUTTLE RUN
HILL REPEATS
ABILITY GROUP RUN
UNIT FORMATION RUN
RELEASE RUN
TERRAIN RUN
FOOT MARCHES
CONDITIONING OBSTACLE COURSE
ENDURANCE TRAINING MACHINES
Appendix A: ARMY PHYSICAL FITNESS TEST (APFT)
Appendix B: CLIMBING BARS
Appendix C: POSTURE AND BODY MECHANICS
Appendix D: ENVIRONMENTAL CONSIDERATIONS
Appendix E: OBSTACLE NEGOTIATIONS
Glossary
References
Index

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