04 PHYSICAL FITNESS

PHYSICAL FITNESS

BEING PHYSICALLY FIT IS A VERY IMPORTANT PART OF BEING A SOLDIER... A WARRIOR! NOT ONLY IS PHYSICAL FITNESS A REQUIREMENT OF THE MILITARY... BUT IT ACTUALLY HELPS YOU IN ALL OTHER ASPECTS OF YOUR "CIVILIAN" LIFE! BEING PHYSICALLY FIT HELPS YOU BE MENTALLY, EMOTIONALLY AND MOTIVATIONALLY STRONGER! IT HELPS YOU BETTER DEAL WITH DAILY TASKS AND HANDLE THE STRESS THAT HAPPENS IN LIFE. SO REALLY... THE MORE PHYSICALLY FIT YOUR ARE... THE MORE YOU CAN ENJOY LIFE!

SOME CALL IT "PT" (PHYSICAL TRAINING)...

SOME CALL IT "APFT: (ARMY PHYSICAL FITNESS TEST/TRAINING)...

WHICH EVER IT IS... THE KEY IS... BE READY!

SO NOW IS THE TIME TO.... GET FIT!

NOW... DO NOT EXPECT TO DO PT ONLY DURING RSP DRILL WEEKEND! THIS WILL REALLY GET YOU NO WHERE BUT IN THE PT FAILURE GROUP! THE TOUGH PART IS... YOU HAVE TO TAKE THE TIME TO DO PT ON YOUR OWN! DEPENDING ON HOW CLOSE OR HOW FAR YOUR ARE FROM YOUR PT REQUIREMENTS... MIGHT STEER YOU TO HOW MUCH PT YOU NEED TO DO TO GET "READY"!

THE APFT IS BROKEN DOWN INTO 3 LEVELS OF READINESS:

1. PRE BOOTCAMP (SEE CHART BELOW)

2. TO FINISH BOOTCAMP (50 POINTS EACH EVENT)

3. AFTER BOOTCAMP (60 POINTS EACH EVENT)( AT AIT & HOME UNIT)

HERE ARE YOUR APFT REQUIREMENTS

1. RSP PRE BOOTCAMP
FACTORS	PUSHUPS	SITUPS	1 MILE RUN TIIME
MALE	13	17	8:30
FEMALE	3	17	10:30

2. TO FINISH BCT (50 PTS) 3. AFTER BOOTCAMP (60 PTS)
FACTORS	AGE	PUSHUPS	SITUPS	2 MILE RUN TIME
MALE		SEE	LINK	BELOW
FEMALE		SEE	LINK	BELOW

FOR APFT READY LEVELS 2 & 3... YOU FACTOR IN GENDER AND AGE!

VISIT THE LINK BELOW TO FIND YOUR GENDER AND AGE...

THEN SLIDE ACROSS CHART TO FIND YOUR 50 POINT OR 60 POINT LINE...

BESIDE THE POINTS IS YOUR REQUIREMENT!

http://1800goguard.com/training/standards.php#

PHYSICAL FITNESS TIPS

IF YOU HAVE FLIPPED THROUGH THE "GX" MAGAZINE... YOU PROBABLY SAW A SECTION FROM "SGT KEN"... ABOUT PHYSICAL FITNESS AND TRAINING IDEAS! YOU CAN VIEW SGT KEN'S TIPS AT...

www.gxonline.com/fitness

www.startfitness.com

I KNOW FINDING THE TIME TO WORK ON YOUR FITNESS CAN BE A CHALLENGE IN ITSELF!

BUT YOU MUST MAKE TIME!

HERE ARE A FEW BASIC IDEAS TO GET YOU STARTED:

STAGGARED TRAINING:

PUSHUPS: MONDAY-WEDNESDAY-FRIDAY

SITUPS: TUESDAY-THURSDAY-SATURDAY

MILE RUN: TUESDAY-THURSDAY-SATURDAY

TV COMMERCIAL TRAINING:

ALOT OF US WATCH TELEVISION! AT LEAST SOME TV THROUGHOUT YOUR DAY. PICK A FAVORITE CHANNEL TO WATCH A 1 HOUR SHOW... THEN EVERYTIME A COMMERCIAL COMES ON... HIT THE FLOOR AND WORK ON YOUR PUSHUPS AND SITUPS! TV COMMERCIALS ARE GENERALLY 2 MINUTE BREAKS IN THE SHOW... SO PUSH HARD THE ENTIRE COMMERCIAL BREAK!

EXAMPLE:

1ST COMMERCIAL: GET IN THE PUSHUP POSITION AND START DOING PUSHUPS... KEEP GOING UNTIL YOUR TV SHOW COMES BACK ON... EVEN IF YOU HAVE TO MOVE TO A MODIFIED PUSHUP OF BEING ON YOUR KNEES.

2ND COMMERCIAL: GET IN THE SITUPS POSTION AND START DOING SITUPS... KEEP GOING UNTIL YOUR TV SHOW COMES BACK ON... EVEN IF YOU HAVE TO REST IN THE UPRIGHT POSTIONS (CHEST AGAINST LEGS)

DURING SHOW: WHILE RESTING AND WATCHING YOUR FAVORITE TV SHOW... USE THIS TIME TO STRETCH AND GET READY FOR THE NEXT COMMERICAL BREAK! ALTERNATE BETWEEN PUSHUPS AND SITUPS!

PYRAMID TRAINING

IN PYRAMID TRAINING WE WORK DOWN TO BUILD UP! THIS IS A GOOD IF YOU HAVE A WEAK PT SPOT.

YOU CAN USE THIS FOR PUSHUPS, SITUPS AND RUN!

FOR EXAMPLES SAKE... LETS SAY YOU HAVE NOT BEEN TO BASIC TRAINGING... AND CURRENTLY CAN DO 10 PUSHUPS...10 SITUPS... AND RUN 1 MILE IN 10 MINUTES...

PUSHUPS(M-W-F): DO YOUR 10 GOOD PUSHUPS... REST...THEN DO 9...REST...THEN DO 8...REST...THEN DO 7...REST...AND SO ON... UNTIL YOU GET DOWN TO 1 GOOD PUSHUP!

SITUPS(T-R-S): SAME AS PUSHUPS... DO YOUR 1O GOOD SITUPS... REST...THEN DO 9...REST...THEN DO 8...REST AND SO ON ... UNTIL YOU GET DOWN TO 1 GOOD SITUP!

THEN EVERYDAY YOU WORK ON YOUR PUSHUP/SITUP PYRAMID... YOU ADD 1... NOW START AT 11 AND WORK YOUR WAY DOWN TO 2 GOOD REPETITIONS! JUST THINK... IN THIS CASE (STARTING AT 10)... IN 90 WORKOUTS YOU SHOULD BE ABLE TO DO 100 SITUPS AND 100 PUSHUPS!!! YOO HOO... YOU CAN MAX YOUR PT POINTS!

RUN: WE SAID EARLIER THAT FOR EXAMPLE... YOUR CURRENT RUN TIME IS 10 MINUTES FLAT! HERE IS HOW YOU PYRAMID THE RUN... PICK 3 DAYS... LET'S SAY TUESDAY-THURSDAY-SATURDAY...

TUESDAY: RUN YOUR 1 MILE FOR TIME. RUN LIKE YOU ARE TESTING AND LOG YOUR MILE RUN TIME. EACH TUESDAY YOU WILL RUN FOR TIME JUST LIKE YOUR BEING TESTED! LOG IT DOWN AND WATCH YOUR RUN TIME GO DOWN!

THURSDAY: "WIND SPRINTS"... START WITH A SLOW JOG FOR A MINUTE OR TWO TO WARM UP... THEN SPRINT AS HARD AS YOU CAN AND COUNT TO 10... THEN GO BACK TO A SLOW JOG OR EVEN WALK FOR 1 MINUTE... THEN SPRINT AS FAST AS YOU CAN AND COUNT TO 9...THEN GO BACK TO A SLOW JOG OR EVEN A WALK FOR 1 MINUTE... THEN SPRINT AS FAST AS YOU CAN AND COUNT TO 8... THEN GO BACK TO SLOW JOG OR EVEN A WALK FOR 1 MINUTE... KEEP DOING THIS SAME PATTERN UNITL YOU GET DOWN TO COUNTING TO 5! FOR THE PYRAMID TO WORK... YOU HAVE TO ADD TO YOUR WIND SPRINT COUNT.... NEXT TUESDAY SPRINT 15 COUNT DOWN TO 10.... THE NEXT TUESDAY SPRINT 20 COUNT DOWN TO 15... AND SO ON!

SATURDAY: ENDURANCE... DO NOT RUN FOR TIME...RUN FOR DISTANCE! TRY TO RUN 1 1/2 MILES... OR EVEN 2 MILES WITHOUT STOPPING OR WALKING. YOU PYRAMID ENDURACE BY ADDING DISTANCE EACH SATURDAY YOU GO OUT TO DO YOUR ENDURNCE RUN. KEEP PUSHING THE DISTANCE UP...2 MILES...3 MILES... 4 MILES!

AS ALWAYS...

DON'T FORGET TO STRETCH AND WARM UP...

AND AT THE END OF YOUR WORKOUT...

STRETCH AND COOL DOWN!

ALSO... MAJOR MUSCLE GROUPS (ONES NEED FOR PUSHUPS AND RUN) NEED ABOUT 48 HOURS OF RECOVERY TIME... SO ALTERNATE AS IN THE STAGGERED TRAINING LISTED ABOVE! ABDOMINAL MUSCLES ARE DIFFERENT AND CAN BE EXCERCISED EVERYDAY!

REMEMBER...WHEN IT COME TO PHYSICAL FITNESS....

DON'T BE SCARED.... BE PREPARED!

TN RSP ONLINE!

YOUR RSP ONLINE RESOURCE CENTER