f co training brief
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F Co Training Brief
Training Brief09APR09CDT Rohr
FUS PTWed 22APR / CDT Rohr
-Task / Conduct Running and Push-up Improvement
-Conditions / FUS Fieldhouse and FUS Roadways Route C.
-Standards / FM21-20. A Group will run at a 7min/mile pace for 21 mins, B group will run at a 7:30min/mile pace for 22:30 mins.
» 0630-0640: Warm-up, Stretch
» 0640-0705: 3 Mile ability group run
- A Group Leader – CDT Rohr
- B Group Leader – CDT Serbicki
» 0705-0725: Push-up Improvement. CDTs will conduct Pyramid Push-ups from 1-15 and back down.
» 0725-0730: Cool-down, AAR
» 0730: CDTs released
FUS Route C (3.0 mi)
FUS PTWed 22APR / CDT Rohr
-Task / Conduct running and Abdominal Improvement
-Conditions / FUS Fieldhouse and FUS Roadways Route B twice.
-Standards / FM21-20. 15min/mile pace.
» 0615-0625: Warm-up, Stretch
» 0625-0755: Ruck March
» 0755-0800: Cool-down, AAR
» 0800: CDTs released
FUS Route B (3.0 mi)
FUS Inclement Weather PTWed 22APR / CDT Rohr
-Task / Conduct running and Abdominal Improvement
-Conditions / FUS Fieldhouse and FUS Roadways
-Standards / FM21-20.
» 0630-0640: Warm-up, Stretch
» 0640-0725: Interval training - Cadets will split into 2 groups and sprint around the gym 4 laps and conduct the following exercise in between sprint intervals.
- 2 mins ruck push-ups.
- 2 mins sit-ups
- 2 mins close hand ruck push-ups
- 2 mins ruck plank
- 2 mins wide arm ruck push-up
- 2 mins bent leg body twist
» 0725-0730: Cool-down, AAR
» 0730: CDTs released
School PTDay Date / CDT Name
-Task / write your specific task for the day as given to you.
-Conditions / Conditions pertaining to your PT, run route, track, etc.
-Standards / FM21-20, also your run time specifics if you are running a route.
» 0630-0640: Warm-up, Stretch
» 0640-0725: Your exercises, generally this is split into 2 time hacks. One for a run, and one for the other exercises
» 0725-0730: Cool-down, AAR
» 0730: CDTs released
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