new student orientation 2019 welcome package

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NEW STUDENT ORIENTATION 2019 WELCOME PACKAGE

UNIVERSITY OF ILLINOIS NROTC 236C ARMORY BUILDING 505 EAST ARMORY AVE CHAMPAIGN, IL 61820

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Future Midshipmen,

Welcome to the University of Illinois Naval Reserve Officer Training Corps (NROTC). The decision you have made to pursue a commission as an officer in the United States Navy or Marine Corps is commendable, and you should be excited to begin your developmental journey of self-improvement at the University of Illinois NROTC Battalion.

Consistently associated with the utmost professional and basic military proficiency, the New Student Orientation (NSO) has served as a source of pride for the U of I Naval Battalion for many years. In previous years, NSO was constructed to serve as an expository evolution geared toward exposing future Midshipmen to fast-paced training designed to take them out of their comfort zone. Much of this fast-paced training is what helped equip incoming freshmen with the tools they needed to succeed within the Naval Battalion and the university level. This year is no different. NSO embodies the goals and attitude of our Unit, providing a glimpse into the high-stress environment that is the United States Navy. My staff and I strive to plan and put together a program that draws future Midshipmen together in the pursuit of a single goal. That goal is to commission at the end of 4 years. This goal extends far beyond the week of NSO into the very purpose and heart of the University of Illinois NROTC Battalion. If you are willing to challenge yourself and fight towards that singular goal, we will fight with you every step of the way ensuring that you succeed to the best of our ability. I look forward to meeting and welcoming you all into our unit in August. Very Respectfully,

Midshipman First Class Velleuer Midshipman In Charge, New Student Orientation 2019

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Midshipman Candidates, Your journey to become a military officer begins the moment you step foot into our unit spaces along with your fellow candidates. If you accept the challenge, the next four years will be difficult, yet extremely rewarding. Motivation, discipline, and enthusiasm will be the keys to your success as a leader, student, and midshipman. As aspiring Navy or Marine Corps officers, you will be held to a standard much higher than your civilian counterparts. These expectations start now. In preparation for the New Student Orientation, you are expected to memorize the knowledge packet VERBATIM prior to your arrival. The orientation will provide you with a basis of military knowledge, discipline, and physical fitness. This rigorous training will empower you to maintain command and control in stressful situations. You will be individually tested and evaluated, so it pays to come prepared. My staff and I look forward to training you at the New Student Orientation. Very Respectfully,

Midshipman First Class Wolf Company Senior Chief Petty Officer, New Student Orientation 2019

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INFORMATION SHEET

This information sheet contains important dates, locations, and other information for you and your family. Please look over it carefully, and be sure to inform your parents or guardians of the dates and locations for check-in. Pay close attention to the dorm move-in, which is further outlined below. Date Time Event Location Monday, 19 August 2019 0800 Check-in Armory, Navy Doors Monday, 19 August 2019 0830 Parent’s Reception Armory, Rm 101 Friday, 23 August 2019 1700 Dorm Move-In Respective Dorms

The Armory Building is located at 505 East Armory Avenue, Champaign, IL 61820. The Navy Doors you will be reporting to for check-in are on the northwest side of the building near the intersection of Armory Avenue and Fourth Street. Just inside the doors will be a table where you may check in. After checking in, our staff will lead you to room 101, where we will conduct a small reception to greet you and your families. Please be sure to eat prior to check-in, as we will not be serving meals until lunchtime. As a candidate you are expected to arrive with a haircut that abides by the Navy’s grooming standards. The first link will take you to the official Navy grooming standards. The second link will take you to a supplementary resource for referencing female haircut regulations:

http://www.public.navy.mil/bupers-npc/support/uniforms/uniformregulations/chapter2/pages/2201personalappearance.aspx#hair

http://www.navy.mil/ah_online/um/femalehair.html Students will be sleeping in the Armory for the duration of the New Student Orientation Program. Sleeping arrangements will be provided. Our staff will be available to assist the students in moving belongings to the dorms following the conclusion of NSO. This includes taking the students to their respective dorms and transporting gear.

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EARLY MOVE-IN INFORMATION

Early move-in for the university begins on 18 AUG 2019 at 1200. By participating in the Orientation Program for NROTC, you may move into your respective dorms early. However, there is a fee associated with early move in and you will not be allowed to sleep in your dorms, so we recommend moving in after the conclusion of NSO. Also, storage for items will be provided if needed. We ensure the safety of any items you choose to keep with us for the duration of the program. These items will be kept behind a locked door with a coded security system at all times and will be checked on periodically throughout the program. Move-in day for new students is on 22 AUG 2019 which falls on the day before graduation from the Orientation Program. Midshipmen from the unit will be available following the conclusion of NSO to assist the candidates in moving into their respective dorms if they desire. Our Midshipmen pride themselves in teaching the new students everything they need to know about college life as well as life in ROTC.

FALL 2019 SEMESTER REGISTRATION INFORMATION As a Midshipman in the UIUC NROTC, you must register for Naval Science 100 and 101

(NS 100 & 101) for this semester. NS 100 is your drill period and NS 101 is the introductory Naval Science class for all incoming freshman. When registering for classes in the UI Enterprise system, make sure to register for these classes as well. In addition, when registering for semester courses, please refrain from registering for 0800 classes if at all possible. This will mitigate possible time conflicts with physical training.

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***IMPORTANT***

Please see the below chart to reference your training opportunities for this summer. Scholarship recipients must attend Indoc 2019. A separate letter with information for Indoc will be sent to scholarship recipients. College program will not be able to attend Indoc 2019. NSO 2019 is only for College program Midshipmen.

Program Status Attending Indoc 2019 Can Attend NSO 2019

Scholarship Y N

College Program N Y

DROP ON REQUEST (DOR) POLICY

A DOR, or Drop on Request, is a voluntary resignation from a non-essential training activity. The entire New Student Orientation Program is non-essential and as such, while I would not recommend it, any or all parts of it may be dropped at any time. NSO is a tough experience and may not be for everyone. Upon dropping NSO, a midshipman candidate will be removed from the training environment and escorted by a company staff member to either the NSO Executive Officer or to the NSO Midshipman-in-Charge to describe the events leading up to the DOR and if there is anything we can do to prevent future DOR’s. They will then complete some necessary paperwork and speak to a unit staff member (one of the commissioned officers) about finalizing the process.

If a midshipman candidate DOR’s on the first day, 19AUG, and no family members are

able to take them home, the unit will assist with the move-in process. Early move-in is not free however. The fee is $60 per day until normal move-in on

Thursday, 22AUG. NROTC WILL NOT COVER THESE COSTS. After DOR’ing, a midshipman candidate is no longer our responsibility or under our care until the semester begins and as such we will not pay for them to temporarily leave the unit. Please be cognizant of this before sending your son/daughter to NSO as a DOR is always possible. We hope you understand our reasons for this.

REFUND POLICY The New Student Orientation entry fee is one hundred and thirty dollars ($130). If a Drop

on Request (DOR) is requested during the training evolution, this payment will NOT be refunded. Although this is an optional training evolution, it requires a certain level of commitment and will contribute to your initial success as a Midshipman. We hope that you understand our reasoning for not having a refund.

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RETURN CHECKLIST Double check the following forms to make certain they are complete and return them as soon as possible and no later than 01 AUG 2019. All forms should be sent to the following address:

Commanding Officer NROTC University of Illinois

ATTN: NSO MIC 236C Armory Building

505 East Armory Avenue Champaign, IL 61820-6288

___ Reply Form ___ OPMIS Questionnaire Naval Reserve Officer Training Corps College Program Application ___ Academic Major Card ___ Report of Medical History ___ Sickle Cell Test ___ Physical Activity Risk Factor Questionnaire (Filled out by your doctor if needed) ___ Allergy and Medication Form ___ Dependency Application / Record of Emergency Data ___NROTC Fitting Form ___$130 Cash or Check *Make all checks payable to the Midshipman Recreation Fund*

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REPLY FORM To be returned with completed package no later than 01 AUGUST 2019

Name (print Clearly): I will be attending the 2019 NSO. I would like to attend the 2019 NSO, but I will have schedule conflicts during the following times

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To minimize any problems, please provide the following information:

1. Mode of transportation to campus: 2. If pick up is desired, please list all pertinent data (time, date, flight number)

3. Will you have any conflicts during the training evolution? (i.e. placement or proficiency exams)

4. Residence Hall/Private Certified Housing for Fall 2019: ________________________________

Will you need assistance moving into your respective dorm following the Orientation Program? YES NO Will you be able to arrive by 08:00 AM on 19 August 2019? YES NO If no, why not, and at what time closest to this period do you plan on arriving?

Reason:

ETA:

Guests will be attending the Parent Reception following check-in on 19 AUG 2019. (Indicate number)

Please feel free to contact the Freshman Advisor at (217) 300-8316 or email him at [email protected], if you have any questions about arrival times or conflicting schedules.

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Administrative and Medical Paperwork Instructions (READ PRIOR TO FILLING OUT FORMS) 1. OPMIS Information Form

a. For administrative purposes and academic and demographic information b. Do not print from this packet, go to http://rotc.navy.illinois.edu/nso-forms.html ,

print the “OPMIS Information Form”, and fill out.

2. Naval Reserve Officers Training Corps College Program Application a. For administrative purposes and registration as a College Program Midshipman. b. Print from this packet, and fill out.

3. Academic Major Card

a. For administrative purposes and general information regarding incoming Midshipman’s major.

b. Print from this packet, and fill out.

4. Report of Medical History a. Boxes 1 through 29 should be completed by the candidate. Box 30, a – d, must be

completed and signed by a medical professional, otherwise it is invalid! b. Do not fill out the box requesting your SSN c. Do not print from this packet, go to http://rotc.navy.illinois.edu/nso-forms.html,

print the “Report of Medical History” and fill out.

5. Sickle Cell Test Report a. Must be administered as part of a physical by a medical professional b. acceptable tests include:

i. Hemoglobin Electrophoresis (likely least expensive) ii. High Performance Liquid Chromatography (HPLC)

c. Please attach Sickle Cell Report to the Report of Medical History when mailing

6. Physical Activity Risk Factor Questionnaire

a. If you answer “yes” to any of the questions, you must be cleared by your doctor for physical training. If you answer “no” to all of the questions, you do not need to have this form signed by your doctor.

b. Do not print from this packet, go to http://rotc.navy.illinois.edu/nso-forms.html and print the “Risk Factor Questionnaire” and fill out.

7. Allergy and Medication Form a. For planning purposes for the training evolutions at NSO, we need to know all

prescription medications you are currently taking, how often and at what time(s) you need to take them, the prescribed dosages, and for what purpose you need them.

b. Print from this packet, and fill out

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http://rotc.navy.illinois.edu/nso-forms.html



8. Dependency Application/Record of Emergency Data a. Additional directions for each field are listed below the form b. Do not print from this packet, go to http://rotc.navy.illinois.edu/nso-forms.html

and fill out according to the instructions in the Welcome Packet. 8. NROTC fitting forms

a. For purposes of ordering uniforms b. Found here: http://rotc.navy.illinois.edu/nso-forms.html

*Do not print this page, print from website*

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Academic Major Card

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Sickle Cell Test

It is a requirement that a test must be administered for sickle cell prevalence in the blood cells. The test must be executed by a medical professional and it is recommended to perform the test as part of the physical examination. The two acceptable tests for sickle cell are Hemoglobin Electrophoresis and High Performance Liquid Chromatography (HPLC). The report shall reflect the proportion of normal hemoglobin cells (A) to sickle cells (S). If the report displays larger than 45% prevalence for HGB S, the applicant may not be eligible for service. Please attach this report to the rest of the medical paperwork for mailing to the NROTC Unit.

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Allergy and Medication Form Midshipman Candidate ______________________________________ has the following

(NAME) dietary restrictions, allergies, and/or takes the following medications: Dietary Restrictions: 1.______________________________________________________________________ 2.______________________________________________________________________ 3.______________________________________________________________________ Allergies: 1.______________________________________________________________________ 2.______________________________________________________________________ 3.______________________________________________________________________ 4.______________________________________________________________________ 5.______________________________________________________________________ 6.______________________________________________________________________ Medications (Please also bring documentation for ALL medications concerning their purpose as well as their prescribed dosages): 1.______________________________________________________________________ 2.______________________________________________________________________ 3.______________________________________________________________________

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DEPENDENCY APPLICATION/RECORD OF EMERGENCY DATA (NAVPERS 1070/602) INSTRUCTIONS 1. Completed by Unit 2. Completed by Unit 3. Completed by Unit 4. Completed by Unit 5. through 31. Fill in applicable boxes between and including box 5 and box 31. These will apply to you only if you are married and/or have children or dependents. 33. Full name of Father. 34. Enter your father’s full address. 35. Do you claim your father as a dependent? Yes or No. 36. Full name of Mother. 37. Enter your mother’s full address. 38. Does your mother claim you as a dependent? Yes or No. 41. Check the appropriate box. 42. If applicable. 43. If applicable. 44. If applicable. 45. If applicable. 46. If applicable. 47. If applicable/desired. For naming an individual not related to you (e.g. fiancé) 48. If applicable/desired. Address if individual named in “other” 49. If applicable/desired. Relationship of individual named in “other” 50. If applicable. 51. If applicable. Address of spouse’s next of kin 52. If applicable. Enter the relationship of spouse’s next of kin to your spouse. 53. Enter the full name of the person you would like to receive your unpaid pay and allowances in the case of death. 54. Address of beneficiary from box 53. 55. Enter the relationship of beneficiary from box 53 to you. 56. Enter the percentage of your unpaid pay and allowances that you would like the beneficiary in box 53 to receive. 57. Enter the full name of the person you would like to receive the allotment if in a missing status. 58. Address of beneficiary from box 57. 59. Enter the percentage of your unpaid pay and allowances that you would like the beneficiary in box 57 to receive. 60. Enter the full name of the person you would like to receive your gratuity pay if no child or spouse is surviving. 61. Address of beneficiary from box 60. 62. The relationship of beneficiary from box 60 to you.

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63. Enter the percentage of your unpaid pay and allowances that you would like the beneficiary in box 60 to receive. 64. Enter Life Insurance Name if applicable 65. Address of Life Insurance Company. 66. Enter policy number of Life Insurance. 67. Enter your religion if applicable. 68. Do not enter information in this box. 69. Do not enter information in this box. 70. Enter MIDN for Midshipman 71. Do not enter information in this box. 72. Do not enter information in this box. 73. Enter your full name (last, first, middle). 74. Enter your Social Security Number 75. Leave this area blank. 76. Place an ‘X’ under USNR 77. Please indicate the location of your will or other valuable papers if applicable. 78. Leave this area blank. DO NOT sign Leave this area blank.

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Fitting Form Instructions

All candidates are required to fill out the following fitting forms. Males will fill out the form entitled “Men’s Fitting Form”. Females will fill out the form entitled “Women’s Fitting Form”. The measurements provided will give the Supply Officer of NSO the information he will need in order to prepare all uniforms and items that you will need upon arrival to the orientation program. You will have an opportunity to try on all uniform items during in-processing at the orientation program in order to make any necessary size changes. DO NOT WRITE YOUR SSN ON THE FORM. All we need is your signature on the line that says Signature/SSN. Please print the “Male Sizing Packet UIUC NROTC” or the “Female Packet UIUC NROTC” from http://rotc.navy.illinois.edu/nso-forms.html and fill out in entirety. Please contact the NSO Platoon Commander; MIDN 2/C Detulleo at [email protected] if you have any questions.

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New Student Orientation Gear List You must have the following items in your separate training bag when reporting on

Monday, 19 August 2019. These items will ensure your success and comfort during NSO. Furthermore, it is essential that you pack these items into a single bag. As noted below, additional items will not be permitted. Candidate Gear List (have with upon arrival): 1. Medical Supplies

● Athletic Tape ● Moleskin (3 packets) ● Band-aids (varying sizes)

2. Physical Training Gear ● Plain, white ankle socks (5 pair) ● Running shoes (well broken in)

3. White crew neck T-shirts (2) 4. Black Boot Socks (5 pairs) 5. Underwear (5 pairs) 6. Casual clothing (5 sets)

● Shirts with collars for males (no tank tops) ● Conservative tops for females (no sleeveless shirts or tank tops) ● Belt ● Socks ● Jeans, slacks, or shorts (no cutoffs)

7. Personal hygiene items ● Toothbrush and toothpaste ● Razor and shaving cream ● Soap, shampoo, washcloth, etc. ● Nail Clippers ● Hair items for females (hair ties, bobby pins, hairspray/gel) ● Shower shoes/flip flops ● Any other necessary toiletry items

8. Swimsuit and towel (conservative - no two pieces or speedos) 9. Sunscreen 10. Black shoe polish, heel & edge dressing, and rags or cotton balls (Navy Options only) 11. BLACK pens and a BLACK Sharpie marker (no other color allowed) 12. Small ruler 13. Combination lock 14. University ID card (i-card) 15. Certified Birth Certificate 16. Cash/Card (recommended $80-90 for lunch meals) 17. Cell Phone 18. Flashlight 19. Pillow 20. 1-inch white medical tape

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21. ½ inch Military letter and number stencil 22. Mesh Laundry Bag 23. If you wear contacts, bring your glasses 24. Mouthguard You will not have time to use any electronic devices during NSO. There are certain items, which impair the training process and are STRICTLY PROHIBITED on campus. These items include, but are not limited to, the following:

● Weapons ● Fireworks ● Tobacco Products ● Food ● Beverages ● Audio/Visual Equipment ● Electronic Appliances ● Magazines ● Drugs* ● Wristwatch ● Unprofessional Behavior

Any other items, which are not designated for the training bag, will be confiscated and returned to you on Friday, 23 August 2019. * Prescription drugs are the exception. You will be responsible for taking your prescription drugs as needed. We will hold onto all necessary prescriptions that may be needed during physical training. ** Since storage space is limited, we recommend that in-state students have their parents bring the remainder of what they need for the semester after the conclusion of NSO on 23 AUG 2019.

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NSO Physical Training Preparation Program

The purpose of this training program is to prepare and acclimate Midshipmen Candidates to the type of physical training conducted at NSO. Physical Fitness is a fundamental component of life within the

NROTC. Candidates that adequately prepare will easily transition to becoming a successful member of the Battalion.

-MIDN 1/C Emano, NSO Training Officer

Mon Tue Wed Thu Fri Sat Sun

Example Week

9am: Body weight circuit 3pm: 35 min run 3 sets of Pull ups/Push ups

9am: Body weight circuit 4pm: 45 min run 3 sets of Pull ups/Push ups

Rest Day

Foam Rolling/ Stretching

10am: Body weight circuit 3pm: 35 min run & 4 x 50m intervals 3 sets of Pull ups/Push ups

7am: Body weight circuit 1pm: 35 min swim 3 sets of Pull ups/Push ups

9am: Body weight circuit 3pm: 35 min bike ride 3 sets of Pull ups/Push ups

Rest Day

Foam Rolling/ Stretching

Week 1 Body Weight Circuit - 9 Stations 3 Mile Run Assessment

Pull Ups/Push Ups Run 45 mins: Interval Session

Rest Day

Foam Rolling/

Stretching

Body Weight Circuit - 9 Stations Run 45 mins

Max Sets: Pull Ups/Push Ups/ Crunches or Situps Cardio Circuit: Rowing

Body Weight Circuit - 12 Stations

Rest Day

Foam Rolling/

Stretching

Week 2 Body Weight Circuit - 9 Stations Run 45 mins

Kettlebell Circuit, Pull Ups/Push Ups Run 45 mins: Interval Session

Rest Day

Foam Rolling/

Stretching


Max Sets: Pull Ups/Push Ups/ Crunches or Situps Cardio Circuit: Bike


Rest Day

Foam Rolling/

Stretching


Pull Ups/Push Ups Run 45 mins: Fartlek Session

Rest Day

Foam Rolling/

Stretching


Max Sets: Pull Ups/Push Ups/ Crunches or Situps Cardio Circuit: Swimming


Rest Day

Foam Rolling/

Stretching

Week 4 Body Weight Circuit - 9 Stations

Strength Training, Pull Ups/Push Ups

Rest Day

Foam Rolling/


Max Sets: Pull Ups/Push Ups/ Crunches or Situps


Rest Day

Foam Rolling/

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3 Mile Run Assessment

Run 45 mins: Fartlek Session

Stretching Run 45 mins Cardio Circuit: Rowing

Stretching



Rest Day

Foam Rolling/

Stretching




Rest Day

Foam Rolling/

Stretching



Rest Day

Foam Rolling/

Stretching

PFT/PRT Assessment

Cardio Circuit: Swimming


Rest Day

Foam Rolling/

Stretching



Rest Day

Foam Rolling/

Stretching




Rest Day

Foam Rolling/

Stretching


Strength Training, Pull Ups/Push Ups Run 45 mins: Interval Session

Rest Day

Foam Rolling/

Stretching




Rest Day

Foam Rolling/

Stretching



Rest Day

Foam Rolling/

Stretching




Rest Day

Foam Rolling/

Stretching



Rest Day

Foam Rolling/

Stretching




Rest Day

Foam Rolling/

Stretching

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Strength Training, Pull Ups/Push Ups Run 45 mins: Fartlek Session

Rest Day

Foam Rolling/

Stretching




Rest Day

Foam Rolling/

Stretching



Rest Day

Foam Rolling/

Stretching

PFT /PRT Assessment

Cardio Circuit: Swimming


Rest Day

Foam Rolling/

Stretching

Notes:

❖ Example of a Body Weight Circuit (12 exercises) ➢ You can substitute any of these exercises for another of your choosing ➢ Adjust the number of repetitions to your ability level keeping in mind that your second set should

be the hardest.

Set 1 Set 2 Set 3

15 Push-Ups 20 Push-Ups 15 Push-Ups

20 Knees to Chest 25 Knees to Chest 20 Knees to Chest

20 Air Squats 25 Air Squats 20 Air Squats

5 Pull Ups 8 Pull Ups 5 Pull Ups

20 Alternating Knee to Elbow 25 Alternating Knee to Elbow 20 Alternating Knee to Elbow

15 Box Jumps 20 Box Jumps 15 Box Jumps

15 Tricep Dips 20 Tricep Dips 15 Tricep Dips

20 Crunches 25 Crunches 20 Crunches

10 Lunges (each leg) 15 Lunges (each leg) 10 Lunges (each leg)

10 Elbow to Hand Plank (each side) 12 Elbow to Hand Plank (each side) 10 Elbow to Hand Plank (each side)

45 Sec Plan 60 Sec Plan 45 Sec Plan

12 Burpees 15 Burpees 12 Burpees

❖ Examples of Interval Sessions: ➢ Interval training is a form of run training where you work for a period of time and then

rest/recover. Search up/calculate what your run pace should be for each interval and execute any of the following examples on an interval session day.

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■ 200m → 400m → 600m → 800m → Back Down Pyramid ■ 1200m → 800m → 400m → 400m → 200m → 200m ■ 4 x 800m ■ 6 x 400m ■ 3 x 1 mi ■ 8 x 200m

❖ Example of Fartlek Sessions ➢ A Fartlek, meaning ‘speed play’ in Swedish, is a continuous training session with varying

speed/intensity/exercise integrated throughout. You man find all kinds of Fartlek sessions online or refer to the ones below.

■ 90 secs on, 90 secs off. Repeat 10x ■ 1min on, 2 min 0ff. Repeat for ___ minutes.

❖ Strength Training - Fundamental Movement Examples and Associated Exercises ➢ Weight, number of repetitions, and sets are subjective to your personal goals. Execute any of the

following movements and associated exercises on a strength training day. ■ Strength: 1-5 reps; 3-5 sets; 2-3 min rest; 1 rep max (RM) % = 70-85% ■ Hypertrophy (muscle growth): 6-12 reps; 3-5 sets; 1-2 min rest; 1 RM% = 67-85% ■ Endurance: 12-20 reps; 2-3 sets; 30-75 sec rest; 1 RM% = 65-75%

Movement Regressions Main Exercise Progressions

Squat Wall Sit/ Goblet Squat Back Squat Front Squat/ Overhead Squat

Hinge Hip Bridge/ Cable Romanian Deadlift Kettlebell Swings Romanian Deadlift

Junge Split Squat/Reverse Lunge Walking Lunge Multi-plain Lunge/ Jump Lunge

Push (Bodyweight)

Wall Push Up/ Stability Ball Push Up Push Up Plyometric Push Up/Archer Push Up

Push (load) Machine Chest Press/ Barbell Bench Press Bench Press Dumbbell Bench Press/ Single Arm Dumbbell Press

Horizontal Pull Seated Row/ Dumbbell Row Bent Over Row Split Stance Cable Row

Vertical Pull Lat Pull Down/ Assisted Pull Up Machine Overhand Pull Up Underhand Pull Up/ Weighted Pull Up

Press Machine Shoulder Press/ Kneeling Military Press Military Press Single Arm Military Press/ Push press

❖ Kettlebell Circuit Example ➢ Basic Kettlebell Movements: Basic Squat, Kettlebell Swing, Sumo Squat Row, Goblet Squat ➢ Circuit Example:

■ Basic Kettlebell Squat: 5 reps → Kettlebell Swing: 6-8 reps → Sumo Squat Row: 8-12 reps → Goblet Squat 5 reps → Repeat 4x

❖ Core Strength & Conditioning ➢ While core exercises are not specifically mentioned in the training program, it is important to

strengthen the abdominals. The following exercises should be incorporated into the candidate’s workouts.

■ Exercises are conducted for either 45 seconds or a repetition set of 15.

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Steam Engines Elbow Plank Elbow Gecko Plank Elbow Plank with Feet Jacks Hand Plank with alt. Knee to Elbow

Mountain Climbers Flutter Kicks Scorpion Push Ups Gecko Push Ups Squat Thrust

❖ PRT/PFT Scoring

➢ At NSO you will be participating in a PRT/PFT. The following links outline the scoring associated with gender and age groups.

■ Marine: https://www.fitness.marines.mil/PFT-CFT_Standards17/ ■ Navy: https://navy-fitness.com/

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https://www.fitness.marines.mil/PFT-CFT_Standards17/

https://navy-fitness.com/

New Student Orientation Third Class Swim Qualification

During NSO, Midshipman Candidates will be performing a third class swim qualification. A third class swim test determines if a person can stay afloat and survive without the use of a personal flotation device (PFD) in open water long enough to be rescued in a man-overboard situation. The third class swimmer qualification is the minimum entry-level requirement for all U.S. Navy personnel. The test consists of two modules. Module 1:

Event 1: A deep water dive from a 5 meter “high-dive” Event 2: A 50-yard continuous swim (using any stroke) Event 3: A 5-minute prone float

Module 2: Event 1: Shirt Inflation (form air bubble at the collar) Event 2: Trouser Inflation

A Rutgers NROTC training video: https://www.youtube.com/watch?v=7dTU_bVLMOw

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https://www.youtube.com/watch?v=7dTU_bVLMOw

PROFESSIONAL KNOWLEDGE

Professional knowledge is an important part of a military career. Officers and enlisted personnel alike are expected to know about their equipment and general regulations. As a midshipman, now is the time to start building that knowledge. Below are some of the basic items one will be required to know as a battalion member. Other materials that must be learned will be distributed when needed. You will need to fill out the blank categories with the appropriate important persons. It is highly recommended that you be familiar with this knowledge prior to reporting for NSO 2019 because there will be knowledge exams. Mission of the NROTC

The mission of the NROTC is to develop midshipmen mentally, morally and physically and to imbue them with the highest ideals of duty and loyalty, and with the core values of honor, courage, and commitment in order to commission college graduates as naval officers who possess a basic professional background, are motivated toward careers in the naval service, and have a potential for future development in mind and character so as to assume the highest responsibilities of command, citizenship and government. Mission of the U.S. Marine Corps

To provide Fleet Marine Forces with combined arms and supporting air component for service with the United States Fleet in the seizure and defense of advanced naval bases and for the conduct of such land operations as may be essential to the prosecution of the naval campaign.

The Sailors' Creed

I am a United States Sailor. I will support and defend the Constitution of the United States of America and I will obey the orders of those appointed over me. I represent the fighting spirit of the Navy and those who have gone before me to defend freedom and democracy around the world. I proudly serve my country's Navy combat team with Honor, Courage and Commitment. I am committed to excellence and the fair treatment of all.

Important Dates Birth date of the Navy: 13 OCTOBER 1775 Birth date of the Marine Corps: 10 NOVEMBER 1775 Birthplace of the Marine Corps: Tun Tavern, Philadelphia

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Navy/Marine Corps Colors Official Colors of the Navy: Blue and Gold Official Colors of the Marine Corps: Scarlet and Gold The Honor Code A Midshipman does not lie, cheat, or steal. United States Navy and Marine Corps Core Values Honor, Courage, and Commitment Marine Corps Knowledge/Facts Motto: "Semper Fidelis," which is a Latin term meaning "Always Faithful," adopted around 1883. Emblem: Adopted from the British Royal Marines and modified by BGEN Jacob Zeilin in 1868 to depict the Marine as American and maritime. The emblem consists of the eagle clenching in its mouth the Marine Corps motto, the globe (Western Hemisphere), and the anchor. The eagle represents the United States, the globe represents worldwide service, and the anchor represents sea traditions (ties to the United States Navy). The Marines' Hymn: Official song of the Marine Corps, circa 1848-1850. All Marines, former or active duty, stand at attention when this song is played, whether in uniform or in civilian attire. All MCJROTC cadets stand at attention as well. Scarlet Trouser Stripe ("Blood Stripe"): Worn by officers and NCO’s today in the Corps on dress blue trousers. It is said that the right to wear the blood stripes was passed to the Corps during the Mexican War after the battle of Chapultepec, in honor of Marine Officer’s and NCO’s killed or wounded during the action. Quatrefoil: Cross - shaped braid, design of French origin, atop Marine officers' frame caps, worn since 1859. Mamaluke Sword: Sword carried by officers of the Marine Corps, officially prescribed in 1862, with a curved scimitar blade and a uniquely shaped handle. Conferred upon First Lieutenant Presley O' Bannon and the Mediterranean Squadron by the Pasha of Tripoli during the Barbary Wars, 1801-1807. The Mamaluke sword is the oldest single weapon still in use in the United States Armed Forces. "The President's Own": The Marine Corps Band "The Commandant's Own": The Marine Corps Drum and Bugle Corps

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"Leathernecks": Expression referring to Marines, resulting from the stock leather neckpiece which was part of the Marine Corps uniform 1775-1875 in order to keep the head erect and neck straight. "Devil Dogs": Translation of the German name "Teufelhunden," which were fierce fighting dogs of legendary fame. The Germans gave this name to the Marines during the fighting of Belleau Wood in 1918 during the World War 1, in reference to Marines' persistent and courageous fighting ability. First Commandant of the Marine Corps: Captain Samuel Nicholas Grand Old Man of the Marine Corps: Colonel Archibald Henderson, 39 years as commandant Most Famous Director of the Marine Corps Band: John Philip Sousa First Female Marine: Private Opha Mae Johnson 1st Marine aviator (Father of Marine Corps Aviation): 1st Lieutenant Alfred Cunningham Established Drill and "President's Own": Major Burrows Established saluting: Lieutenant Colonel Wharton History of the ROTC at UIUC

ROTC had its beginnings in the early 1800's when civilian colleges began to offer military instruction to students. During the early stages of the Civil War, it became apparent that the United States Military Academy at West Point, New York was not capable of producing the quantity of loyal officers required to lead the massive and poorly trained volunteer forces fighting in this War. To fill the need for a ready pool of military leaders, Congress included a special provision of the Morrill Land Grant Act of 1862. The Act offered to each state tracts of federally controlled land, or money in lieu of land. States were to sell the land, invest the income, and create and maintain colleges with the proceeds. The colleges were to offer training in agriculture, mechanical arts, and military tactics. In 1916 with World War I raging in Europe, Congress passed the National Defense Act, which created the Reserve Officers Training Corps (ROTC). This Act provided support for college military training and training camps. In 1964, the ROTC Revitalization Act added flexibility and incentives to the program. This Act created the 2-year ROTC program, increased pay, and created new scholarships. This Act also changed ROTC from mandatory to optional training on campuses across the Nation. In 1973, women became eligible for enrollment in ROTC.

On the first day of classes, Spring Semester 1868, students at the Illinois Industrial University, currently named the University of Illinois, were formed into ranks before an

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instructor. These 75 young men, each of whom had to be at least 15 years of age, reported for roll call to the Military Department. The first campus dress code required all pupils to wear a gray uniform with blue cap. From this beginning, training in Military Tactics was to be an integral part of education at the University of Illinois.

The present Armory building was built in 1914 with the last major renovation in 1926. The Armory building was constructed exclusively for military training: specifically to house equipment, and provide offices, classrooms and a drill floor. The original Armory floor was dirt and cinders. In 1919, ROTC, which had been created by the National Defense Act of 1916, began full operations on campus. All able-bodied males were required to take at least basic military training in ROTC. The University of Illinois established Naval ROTC in 1945 and Air Force ROTC in 1949. This made it one of the few Universities in the Nation with tri-service ROTC, which still holds true today.

Illinois has such a rich tradition of commissioning the best and brightest naval officers that when the construction of the U.S.S. Illinois battleship was halted after the end of World War II the bell which was cast for the U.S.S. Illinois battleship was sent to the University of Illinois NROTC while the rest of the ship was scrapped. Midshipmen of NROTC are in charge of ringing the bell when the visiting team kicks to Illinois, and for each point the Illini score. Honorable WGNB Graduates That Have Given the Ultimate Sacrifice LCDR John Gary Griffith USN (10JAN1926 - 12MAR1968) John Gary Griffith earned a degree from the College of Fine and Applied Arts at the University of Illinois in 1959. Lieutenant Commander Griffith was killed in a crash of a Naval A-6A Intruder in the Gulf of Tonkin during a night mission over Vietnam. His awards include the Navy Cross and Silver Star for successful night air strikes over Vietnam. Capt Reid B. Nannen USMC (15OCT1981 - 01MAR2014) Reid B. Nannen grew up in Hopedale, IL. He enrolled in the University of Illinois College of Liberal Arts and Sciences and recieved his bachelor’s degree in History in 2004. He died 01MAR14 from fatal injuries sustained in a F/A-18C Hornet crash on the Fallon Range Training Complex. Capt Nannen was on temporary duty to the Naval Strike and Air Warfare Center in Fallon, Nevada, as a Top Gun student. CDR Orlando A. Suarez USN (14DEC1958 - 15MAR2004) Orlando Suarez was born in Cuba and became a naturalized American citizen after he and his mother escaped into the United States. He enlisted in the Navy serving as a Hospital Corpsman until he was selected for the Enlisted Commissioning Program in 1986. He receieved a degree in Mathematics and commissioned as a Submarine Warfare Officer in 1989. CDR Suarez died of injuries sustained from a cycling accident while training for a marathon.

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Capt Anthony Y. Slick USMC (03SEPT1967 - 07MAR1996) Anthony Slick was born in Freeport, IL. He recieved a degree in Electrical Engineering in 1990 and comissioned as a Second Lieutenant. Capt Slick’s awards include the Air Strike Flight Medal and the Navy/Marine Corps Achievement Medal. He and his pilot were killed when their F/A-18 disappeared during a training mission off the coast of South Carolina. 2Lt David W. Skibbe USMC (22OCT1946 - 02MAR1970) David Skibbe grew up in Des Plaines, IL before graduating the University of Illinois in the College of Agriculture, Consumer, and Eviromental Sciences in 1969. Lt Skibbe was leading a reconnaissance team in the Quang Nam Province, South Vietnam, when they engaged in a firefight with enemy forces. An emergency medical helicopter arrived in the recovery area to evacuate the Marines who were injured, including Lt Skibbe. He was killed when the hoist cable broke while he was being drawn into the helicopter. LT James M. Albright USN (13APR1936 - 10MAR1967) James Albright grew up in Des Plaines, IL before enrolling at the University of Illinois in the College of Commerce and Business Administration. He commissioned as an Ensign in the Navy in 1959. LT Albright died in the crash of a Navy transport plane near Ninh Thuan, South Vietnam in which 24 other service men were killed. The plane was shot down by enemy gunfire. 1Lt William S. Sommerhof USMC (13JAN1958 - 23OCT1983) William Sommerhof grew up in Springfield, IL beore graduating in the College of Liberal Arts and Sciences in 1980. Lt Sommerhof was killed in Beruit, Lebanon when a large Islamic truck loaded with 2,500 pounds of TNT crashed through the main gate of the U.S. Marine Headquarters killing 241 U.S. Army, Marine, and Navy service men and wounding 81.

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Important People President and Commander in Chief: Honorable Mr.______________________ Vice President: Honorable Mr.______________________ Secretary of State: Honorable Mr.______________________ Secretary of Defense: Honorable Mr.______________________ Secretary of the Navy: Honorable Mr.______________________ Chairman of the Joint Chiefs of Staff: __________________________________ Vice-Chairman of the JCS: __________________________________ Chief of Naval Operations: __________________________________ Commandant of the Marine Corps: __________________________________ Chief of Staff of the Army: __________________________________ Chief of Staff of the Air Force: __________________________________ Sergeant Major of the Marine Corps: __________________________________ Master Chief of the Navy: __________________________________ Commander, Naval Education and Training Command: ____________________________ Commander, Naval Service Training Command: __________________________________ Professor of Naval Science (U of I): ____________________________________________ NSO, MIC:________________________________________________________________ NSO, XO:_________________________________________________________________ NSO, Company 1stSgt:______________________________________________________ Leadership Traits Leadership Principles

1. Bearing 1. Know yourself and seek self-improvement. 2. Courage 2. Be technically and tactically proficient. 3. Decisiveness 3. Develop a sense of responsibility among your 4. Dependability subordinates. 5. Endurance 4. Make sound and timely decisions. 6. Enthusiasm 5. Set the example. 7. Initiative 6. Know your men and look out for their welfare. 8. Integrity 7. Keep your men informed. 9. Judgment 8. Seek responsibility and take responsibility for your 10. Justice actions. 11. Knowledge 9. Ensure assigned tasks are understood, supervised, 12. Loyalty and accomplished. 13. Tact 10. Train your men as a team. 14. Unselfishness 11. Employ your command in accordance with its

capabilities.

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Eleven General Orders for a Sentry on Post General Orders provide security, enforce regulations, and protect property.

1. To take charge of this post and all government property in view. 2. To walk my post in a military manner, keeping always on the alert and observing everything

that takes place within sight or hearing. 3. To report all violations of orders I am instructed to enforce. 4. To repeat all calls from posts more distant from the guardhouse than my own. 5. To quit my post only when properly relieved. 6. To receive, obey and pass on to the sentry who relieves me all orders from the commanding

officer, officer of the day and officers and noncommissioned officers of the guard only. 7. To talk to no one except in the line of duty. 8. To give the alarm in case of fire or disorder. 9. To call the corporal of the guard in any case not covered by instructions. 10. To salute all officers and all colors and standards not cased. 11. To be especially watchful at night, and during the time for challenging, to challenge all

persons on or near my post and to allow no one to pass without proper authority.

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Anchors Aweigh Stand, Navy, out to sea, Fight our battle cry; We’ll never change our course, So vicious foe steer shy-y-y-y Roll out the TNT, Anchors Aweigh. Sail on to victory And sink their bones to Davy Jones, hooray! Anchors Aweigh, my boys, Anchors Aweigh. Farewell to foreign shores, we sail at break of day-ay-ay-ay. Through our last night on shore, drink to the foam, Until we meet once more. Here’s wishing you a happy voyage home. Blue of the mighty deep, Gold of God's great sun. Let these our colors be, Till all of time be done, done, done, done. On seven seas we learn Navy's stern call: Faith, courage, service true, With honor, over honor, over all. Marines’ Hymn From the halls of Montezuma, to the shores of Tripoli, We fight our country’s battles in the air, on land and sea. First to fight for right and freedom, and to keep our honor clean, We are proud to claim the title of United States Marines. Our flag’s unfurled to every breeze from dawn to setting sun. We have fought in every clime and place, where we could take a gun. In the snow of far off northern lands and in sunny tropic scenes, You will find us always on the job, The United States Marines. Here’s health to you and to our Corps which we are proud to serve. In many a strife we’ve fought for life and never lost our nerve. If the Army and the Navy ever look on heaven’s scenes, they will find the streets are guarded by United States Marines!

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Pistol Range Knowledge

I. Safety Rules

1. Treat every weapon as if it were loaded

2. Never point a weapon at anything you do not intend to shoot.

3. Keep finger straight and off the trigger until you are ready to fire

4. Keep weapon on “safe” until you intend to fire. II. Weapon Conditions

Condition 1. Magazine inserted, round in chamber, slide forward, and safety on.

Condition 2. Not applicable with the Model .41 pistol.

Condition 3. Magazine inserted, chamber empty, slide forward, and safety lever on. Condition 4. Magazine removed, chamber empty, slide forward, and safety lever on.

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Nautical Terms Many of the Marine Corps customs are derived from the many years of service afloat. Even ashore Sailors/Marines customarily use nautical terms.

CIVILIAN NAUTICAL FLOOR DECK WINDOW PORTHOLE DOOR HATCH WALL BULKHEAD LEFT PORT RIGHT STARBOARD SIDE FOUNTAIN SCUTTLEBUTT RUMOR SCUTTLEBUTT CEILING OVERHEAD REAR AFT FRONT STERN RESTROOM HEAD TO CORRECT A DEFICIENCY LOOK GOOD LEAD SOMEONE / MENTOR

SQUARE AWAY

RESPONDING TO AN ORDER AYE, AYE SIR: USED WHEN RESPONDING TO AN ORDER: I UNDERSTAND AND WILL OBEY

TO CLEAR A SPACE GANGWAY: TO CLEAR A PATH FOR AN OFFICER ASHORE AND AFLOAT

HALLWAY PASSAGEWAY STAIRS LADDERWELL CORRECT A PRECEDING ORDER AS YOU WERE BAD INFORMATION BUMSCOOP DOWNSTAIRS BELOW AIRCRAFT BIRD DIGITAL SHIRT BLOUSE BRIMMED SOFT COVER BOONIE OFFICERS BRASS MILITARY JAIL BRIG BASE EXCHANGE BX COMBAT FITNESS TEST CFT HELICOPTER CHOPPER CAFETERIA CHOWHALL CIVILIAN ATTIRE CIVIES ONE KILOMETER CLICK

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CIVILIAN NAUTICAL HAT COVER CLEAN UP FIELD DAY / POLICE RIBBONS AND BADGES FRUIT SALAD SNACK FOOD / JUNK FOOD GEEDUNK SHIRT, BELT BUCKLE, AND ZIPPER ALIGNED

GIG LINE

RUNNING SHOES GO FASTERS READY TOMOVE, AGREE WITH, SITUATION OK

GOOD TO GO

MARINE INFANTRY MAN GRUNT VERY ENTHUSIATIC AND COMMITED

GUNG HO

HAIRT CUT HIGH AND TIGHT FIELD MARCH FORCE MARCH PEN INK STICK VACATION TIME LEAVE END OF THE DAY/REST AND RELAX

LIBERTY

CAREER MARINE LIFER CAFETERIA MESSHALL JOB MOS FLASHLIGHT MOONBEAM IN A HURRY/WITH A PURPOSE, MOVE FAST

MOST RICKY TICK

CAN’T PERFORM UNDER PRESSURE

NONHACKER

PHYSICAL FITNESS TEST PFT PHYSICAL TRAINING PT CANDIES POGEY BAIT HEADQUARTERS PERSONNEL POUGE BED RACK FINISHED FOR THE DAY, LOCK UP,

SECURE

NSO SWAB UPSTAIRS TOPSIDE UNAUTHORIZED ABSENCE UA

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PHOENETIC ALPAHBET

A - alpha N - november

B - bravo O - oscar

C - charlie P - papa

D - delta Q - Quebec

E - echo R - romeo

F - foxtrot S - sierra

G - golf T - tango

H - hotel U - uniform

I - india V - victor

J - juliet W - whiskey

K - kilo X - x-ray

L - lima Y - yankee

M -mike Z - zulu

24-Hour Military Clock

00:00 12:00 (start of day) "Midnight" 01:00 1:00 a.m. 13:00 1:00 p.m. 02:00 2:00 a.m. 14:00 2:00 p.m. 03:00 3:00 a.m. 15:00 3:00 p.m. 04:00 4:00 a.m. 16:00 4:00 p.m. 05:00 5:00 a.m. 17:00 5:00 p.m.

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06:00 6:00 a.m. 18:00 6:00 p.m. 07:00 7:00 a.m. 19:00 7:00 p.m. 08:00 8:00 a.m. 20:00 8:00 p.m. 09:00 9:00 a.m. 21:00 9:00 p.m. 10:00 10:00 a.m. 22:00 10:00 p.m. 11:00 11:00 a.m. 23:00 11:00 p.m.

12:00 12:00 Noon

24:00 ("Midnight"

)* (end of day)

TABLE 1

MAXIMUM WEIGHT FOR HEIGHT SCREEN TABLES FOR THE NAVY

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TABLE 2

HEIGHT/WEIGHT STANDARDS FOR THE MARINE CORPS

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PFT/PRT Scoring Tables

You, along with your fellow Midshipman candidates, will be

performing a PRT (Navy) or PFT (Marine) during the early stages

of NSO. It is advised that you arrive to the program with a body

and mind prepared for these respective events. During the

semester for Navy Options, the minimum standard to avoid

additional physical training (PT) is a good low category or

above on all three events. For Marine Options, a score of 265

out of a possible 300 or above is expected in order to avoid

remedial PT sessions. Please familiarize yourself with the

physical fitness standards that you are expected to uphold as a

Midshipman.

United States Navy PRT Standards

Males: Age 17-19

Category Level Points Curl Push 1.5 mi 500 yd 450 m

ups ups run swim swim

Outstanding High 100 109 92 8:15 6:30 6:20

Outstanding Medium 95 107 91 8:45 6:45 6:35

Outstanding Low 90 102 86 9:00 7:15 7:05

Excellent High 85 98 82 9:15 7:45 7:35

Excellent Medium 80 93 79 9:30 8:15 8:05

Excellent Low 75 90 76 9:45 8:30 8:20

Good High 70 81 68 10:00 9:15 9:05

Good Medium 65 71 60 10:30 10:30 10:20

Good Low 60 62 51 11:00 11:15 11:05

Satisfactory High 55 59 49 12:00 11:45 11:35

Satisfactory Medium 50 54 46 12:15 12:15 12:05

Probationary 45 50 42 12:45 12:45 12:35

Females: Age 17-19

Category Level Points Curl Push 1.5 mi 500 yd 450 m

ups ups run swim swim

Outstanding High 100 109 51 9:29 6:45 6:35

Outstanding Medium 95 107 50 11:15 7:45 7:35

Outstanding Low 90 102 47 11:30 8:30 8:20

Excellent High 85 98 45 11:45 9:00 8:50

Excellent Medium 80 93 43 12:00 9:30 9:20

Excellent Low 75 90 42 12:30 9:45 9:35

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Good High 70 81 36 12:45 10:45 10:35

Good Medium 65 71 30 13:00 12:00 11:50

Good Low 60 62 24 13:30 13:00 12:50

Satisfactory High 55 59 22 14:15 13:15 13:05

Satisfactory Medium 50 54 20 14:45 13:45 13:35

Probationary 45 50 19 15:00 14:15 14:05

United States Marine Corps PFT Standards

Males: Age 17-20

Crunches Pull-ups 3 mi run *Pushups

Maximum 105 20 18:00 82

Minimum 70 4 27:40 42

Males: Age 21-25


Maximum 110 23 18:00 87

Minimum 70 5 27:40 40

Females: Age 17-20


Maximum 100 7 21:00 42

Minimum 50 1 30:50 19

Females: Age 21-25

Crunches Pull-ups 3mi run *Pushups

Maximum 105 9 21:00 48

Minimum 55 1 30:50 18

*As of 01 January 2017, pushups are now a supplementary upper

body workout. However, the maximum points that can be earned is

only 70 instead of 100. Because of this, Illinois midshipmen are

encouraged to perform pull-ups and will be tested on pull-ups

during the semester.

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new student orientation 2019 welcome package

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