Here is a routine someone recommended to me:
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_______________ preparatory training program. This program is physically and mentally
demanding. To accomplish physical-related goals set by ----, applicants must be in good physical
condition upon arrival at ---------. Soldiers attending the ---- Program will perform physical
tasks that will require them to climb obstacles (by use of a rope) 20 to 30 feet high, swim while
in uniform, and travel great distances cross-country while carrying a rucksack with a minimum of
50 pounds. The ---- Program requires upper and lower body strength and physical endurance
to accomplish daily physical-oriented goals on a continuous basis for 24 days. Below is a recommended
5-week PT program consisting of realistic physical and mental goals relative to physical
requirements set by the ---------- ---- committee (if you have time, work out more than 5
weeks prior to arrival).
4-3. Stages of physical fitness. Attaining physical fitness is not an overnight process; the body
must go through three stages:
a. The first is the toughening stage, which lasts about 2 weeks. During this time the body
goes through a soreness and recovery period. When a muscle with poor blood supply (such as a
weak muscle) is exercised, the waste products produced by the exercise collect faster than the
blood can remove them. This acid waste builds up in the muscle tissue and irritates the nerve in
the muscle fiber causing soreness. As the exercise continues, the body is able to circulate the
blood more rapidly through the muscles and remove the waste material, which causes soreness to
disappear.
b. The slow improvement stage is second stage in attaining physical fitness. As the body
passes through the toughening stage and continues into the slow improvement stage, the volume
of blood circulating in the muscle increases and the body functions more efficiently. In the first few
weeks the improvement is rapid, but as a higher level of skill and conditioning is reached, the
improvement becomes less noticeable. The body reaches its maximum level of performance between
6 and 10 weeks. The intensity of the program and individual differences account for the
variance in time.
c. The sustaining stage is the third stage during which physical fitness is maintained. It is
necessary to continue exercising at approximately the same intensity to retain the condition developed.
4-4. Physical workouts. Physical workouts should be conducted a minimum of 4 days a week;
work out hard one day, easy the next. A hard and easy workout concept will allow maximum effort
for overloading both the muscle groups and cardiorespiratory system; it will also prevent injury and
stagnation in the program. For example: Monday, Wednesday, and Friday--Hard workouts (overloading
of muscles) (Saturday used for extra long workouts). Sunday, Tuesday, and Thursday--
Easy workouts. This is the time to practice swimming and work on overall fitness; sprints, pull-ups,
push-ups, and especially stretching.
a. Prior to each workout, 10 to 15 minutes should be devoted to performing stretching exercises.
Additionally, the ----------- Surgeon recommends a well-balanced diet be incorporated
with this recommended PT program and that daily fluid (water) intake be increased.
4-1
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b. Week 1. (Only hard workout days are listed here. Make up your own workouts on your
“easy” days.)
(1) Day 1: See what you can do. Do the best you can do.
(a) APFT (maximum performance in all events, see what you can do).
(b) One hundred-meter swim (nonstop, any stroke, do not touch the side or bottom of the
pool).
(c) Forced march with 30-pound rucksack, 3 miles in 45 minutes (along a road) or 1 hour if
cross-country. (Wear well broken-in boots with thick socks.)
(2) Day 2:
(a) Three sets of push-ups (maximum repetitions in one-half minute period).
(b) Three-mile run (moderate 8- to 9-minute mile pace).
(c) Rope climb or three sets of pull-ups (as many as you can do).
(d) Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along a road) or
1 hour and 40 minutes (cross-country).
(3) Day 3: Forced march with 30-pound rucksack, 5 miles in 1 hour and 15 minutes (along
the road) or 1 hour and 40 minutes (cross-country).
c. Week 2.
(1) Day 1: Repeat of day 3, week 1 (forced march), extend distance to 8 miles with 35-
pound rucksack in 2 hours (along a road) or 2 hours and 40 minutes (cross-country).
(2) Day 2:
(a) Three sets of push-ups, pull-ups, sit-ups (maximum repetitions in 35-second period three
times).
(b) Run 5 miles (moderate 8- to 9-minute mile pace).
(c) Three sets of squats with 35-pound rucksack (50 each set). Go down only to the point
where the upper and lower leg forms a 90-degree bend at knee.
(3) Day 3: Forced march with 35-pound rucksack, 10 miles in 3 hours (along a road) or 4
hours (cross-country).
d. Week 3.
(1) Day 1:
(a) Four sets of push-ups, pull-ups, and sit-ups (maximum repetitions in 40-second period).
(b) Run 4 miles (fast to moderate 7- to 8-minute mile pace.)
4-2
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(c) Four sets of squats with 40-pound rucksack.
(2) Day 2: Forced march 12 miles with 40-pound rucksack in 4 hours (along a road) or 4
hours and 40 minutes (cross-country).
(3) Day 3:
(a) Four sets of push-ups, sit-ups, pull-ups (maximum repetitions in 45-second period).
(b) Run 6 miles (fast to moderate 7- to 8-minute pace).
(c) Four sets of squats with 40-pound rucksack.
e. Week 4.
(1) Day 1: Forced march 14 miles with 50-pound rucksack in 4 hours (along a road) or 4
hours and 40 minutes (cross-country).
(2) Day 2:
(a) Four sets of push-ups, sit-ups, and pull-ups (maximum repetitions in 1-minute period).
(b) Run 6 miles (fast to moderate 7- to 8-minute mile pace).
(c) Four sets of squats with 50-pound rucksack.
(3) Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 45 minutes (along
a road) or 6 hours (cross-country).
f. Week 5.
(1) Day 1:
(a) Run 3 miles (fast 6- to 7-minute mile pace).
(b) Five hundred-meter swim (nonstop, any stroke, but not on your back).
(2) Day 2: APFT. You should be able to achieve a score of at least 240 (minimum of 70
points in any one event) in the 17 to 21 year age limit. If not, work out harder.
(3) Day 3: Forced march 18 miles with 50-pound rucksack in 4 hours and 30 minutes (along
a road) or 6 hours (cross-country).
4-5. Considerations.
a. For forced marches, select boots that are comfortable and well broken-in (not worn out).
Wear lightweight fatigues and thick socks (not newly issued socks). Army issue boots are excellent
if fitted properly.
b. Utilize map and compass techniques whenever possible during forced march cross-country
workouts.
c. Insoles specifically designed to absorb shock will reduce injuries.
4-3
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d. Practice proper rucksack marching and walking techniques:
(1) Weight of body must be kept directly over feet, and sole of shoe must be flat on ground
taking small steps at a steady pace.
(2) Knees must be locked on every step in order to rest muscles of the legs (especially when
going uphill).
(3) When walking cross-country, step over and around obstacles; never step on them.
(4) When traveling up steep slopes, always traverse them; climb in zigzag pattern rather
than straight up.
(5) When descending steep slopes, keep the back straight and knees bent to take up shock
of each step. Dig in with heels on each step.
(6) Practice walking as fast as you can with rucksack. Do not run with a rucksack. When
testing, you may have to trot to maintain time, but try not to do this during training, it may injure you.
(7) A good rucksack pace is accomplished by continuous movement with short breaks (5
minutes) every 6 to 8 miles.
( If you cannot ruckmarch, then do squats with your rucksack. (One hundred repetitions,
five times or until muscles fatigue.)
e. On each day (not listed in training program) conduct less strenuous workouts such as
biking and short or slow runs. To complement push-up workouts, weight lifting exercises should
be included (for development of upper body strength) in easy day workout schedule. Swim as
often as you can (500 meters or more).
f. Once a high level of physical fitness is attained, a maintenance workout program should be
applied using the hard and easy workout concept. Once in shape, stay in shape. Do not stop this
5-week program. If you have met all the goals, then modify program by increasing distance and
weight and decreasing times. Be smart, don’t injure yourself.
