Thread: Army Award Winning P/T Training..

Greetings Soldiers and recruits, I'm Nightflyer and a Soldier in the Army Guard. I've been a Division-1 Recruited athlete and have made my PT training a way of life. I have a Strength and Conditioning Program that is Proven.We had to fax back a training schedule everyweek to our coaching staff during the summer months and off season showing our progress. That said, I've taken my D-1 experience and have applied it to our P/T Training in the Army. I'm currently above a 300 pt score and I'm a five time Army acheivement and P/T patch (APFT) Award Winner and counting. Army P/T Training for winners..

Weight Training- Reps X Weight Tue/ Thur / Sat

Bench Press- 15 x 100- 5 x 240 or more. Max out low reps..
incline Bench Press-14 x100
military press-10 x 125 / 150
up right row-14 x 150
Barbell curls-15 x100
Dumbell curls-15 x 15 /25/ 35 / 45 / 65 Max out low reps..
Sandbag squat with dumb bell out in front- 15 x holding the top of heavy dumb bell and squat.
Deadlift with barbell -10 x 150 5 x 200
Front squat to Push UP Miltary Press -10 x 100
Dumbbell Flys on bench- 9 x 45

Core Training-1 YouTube - Core Training

Core Training-2 YouTube - Core Training And Scapular Strength

Cross Training & Agility -Running & Fitness- Humpin' a Ruck- Land Nav-

First 9 Weeks:

Week 1

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
Situps: 4 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 15 min. 4-5 days/week
Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.


Week 2

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
Situps: 5 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 15 min. 4-5 days/week
Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.

Week 3

Running: No running
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 20 min. 4-5 days/week
Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.

Week 4

Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 20 min. 4-5 days/week
Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.


Weeks 5-6

Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
Situps: 6 sets of 25 situps, Mon/Wed/Fri
Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 25 min. 4-5 days/week
Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.


Weeks 7-8

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fri
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 30 min. 4-5 days/week
Forced march with rucksack (1/3 body weight); 10 miles in 3 hrs along road or 4 hrs cross country.


Week 9

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 35 min. 4-5 days/week
Forced march with rucksack (1/3 body weight); 10 miles in 3 hrs along road or 4 hrs cross country.

-------------------------------------------
Second 9 weeks:

Week 1 & 2

Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Jump rope: continuously for 35 min. 4-5 days/week

Weeks 3-4

Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Jump rope: continuously for 45 min. 4-5 days/week
Forced march with rucksack

Week 5

Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Jump rope: continuously for 60 min. 4-5 days/week

Week 6 & Beyond

Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Jump rope: continuously for 75 min. 4-5 days/week
Forced march with rucksack

Remember- Strength is never a negative. Lack of flexibility is. Strength & Speed Equals Power.If muscles are not used to their maximun length, they will shorten which over time will lead to back injuries or groin pulls.Increased flexibility and proper stretching will improve a Soldier's speed and agility to Fight and Lead.Stay Strong..Soldier on.





~Nightflyer~

Recruits-Take it easy in the beginning- Don't over do it with the weights. Stay focuced, Be a motivated Soldier. Good Luck in you're P/T Scores and future Training. This schedule works and it's proven. You will see results.

Promise.

Night

Originally Posted by Res

Thanks for this Night

Thanxs, Res..It's great work out program for Soldier's classing up and standing out..

Yep, be careful with this one and the Military press. Teaching point- more reps and less weights for both these excersises.

Here is the latest on the new Army PT

Army updates PT for new battlefield demands - Army News, news from Iraq, - Army Times

Army updates PT for new battlefield demands



First change to PT doctrine since 1992; stresses high-intensity exercises
By Matthew Cox - Staff writer
Posted : Tuesday Jun 1, 2010 10:50:43 EDT

FORT JACKSON, S.C. — The Army is overhauling its outdated physical training philosophy to one that prepares soldiers for conditions faced on today’s battlefields.
“Everybody makes the assumption ‘well, we’ve got to run farther and longer to be more fit.’ It’s just the opposite,” said Frank Palkoska, director of the U.S. Army Physical Fitness School here. Instead, the Army-approved Physical Readiness Training manual stresses lots of sprinting and other high-intensity exercises that mimic the challenges soldiers face in combat.
“There are no warrior tasks and battle drills that require us to run for considerable distances,” Palkoska said. “We look at the ability to start, stop, change direction, get up, get down — those tasks that soldiers have to perform in full spectrum operations are exactly what we are training them to do.”


See More Video From Military Times



The new manual, FM 21-20, is scheduled to be available online via the Reimer Digital Library by the end of this month. It’s designed around the Army Forces Generation Model, a full cycle that includes readiness training, deployment, redeployment, reset and back to readiness.
The new manual marks the first change to the Army PT doctrine since 1992. It’s part of a multiphase effort that will result in a new Army Physical Fitness Test sometime after 2011.
“That’s the future; we have to align the assessment with the tasks that soldiers have to perform so that the commander has a better tool in preparation and planning of their unit programs,” Palkoska said.
The current PT test — which consists of pushups, sit-ups and a two-mile run — has remained unchanged since it appeared in 1980 and continues to drive fitness training.
“That’s kind of a flaw with the system right now because the test is driving everything,” Palkoska said. “We primarily train for the assessment.”
Gearing up for battlefield

This new, Army-wide approach to fitness is an expanded version of the PRT program all new soldiers follow in Basic Combat Training.
First Sgt. Kevin Freison has been watching new recruits at Jackson do PRT for the past 18 months.
“It’s getting them ready to carry the gear they are going to have to carry,” said the 38-year-old first sergeant of B Company, 1st Battalion, 61st Infantry Regiment, referring to the body armor, weapons, ammunition and other equipment that can weigh from 50 pounds to well over 100 pounds, depending on the soldier’s job.
To Freison, who has been in the Army for 21 years, the new PRT doctrine offers a lot more variety.
“I like it,” he said. “Back in the day, it was pushups, sit-ups, flutter kicks and then run.”
The Army’s PT overhaul began in 1999. For the most part, the current program hasn’t changed much since 1980 when the Army introduced gender-integrated fitness training. Before that, male and female soldiers trained and tested on separate PT standards. The 1985 revision made the APFT the primary goal of soldier fitness. That focus continued despite another revision in 1992, Palkoska said.
“We have old doctrine,” he said. “If you go onto the civilian side and look at all the improvements in science, the understanding of how the human body functions during exercise … and the functional aspects of how we prepare athletes today, our 1980, 1985, 1992 [doctrine] is basically outdated.”
That doctrine was based on the “gold standard” of the American College of Sports Medicine, a standard designed for civilian athletes that was never formally evaluated for soldiers, Palkoska said.
The new PRT doctrine has been scientifically validated by the Army Center for Health Promotion and Preventive Medicine, now the Army Public Health Command (Provisional), in three separate studies involving new soldiers in Basic Combat and Advanced Individual training, he said.
“When you look at [the] legacy system, there were never any program evaluations for proof of concept because it was based on the gold standard,” Palkoska said.
The printing and distribution of the new manual, which is scheduled for midsummer, will complete Phase 1 of the Army’s PT overhaul.
Phase 2 will focus on developing a physical readiness trainer leader course. The fitness school has already started doing this by sending out mobile training teams to conduct train-the-trainer sessions with more than a dozen units this year, fitness officials said.
When Phase 2 is completed in 2011, the Army will begin revising the APFT “so it is more task-related and correlated more highly to the performance of warrior tasks and drills, so that the commander has an accurate assessment of what the requirements are for the missions they have been directed to conduct.”
If units stick to the new doctrine, soldiers should do well on any assessment that’s based on that doctrine.
“We want the training to drive the test, not the test to drive the training,” said Stephen Van Camp, deputy director of the fitness school.
Tricky to maintain

Capt. Dave Smart, the commander for B Company, 1-61st, said he likes the highly detailed workout plans, but it may be a challenge for regular Army units to keep to the schedule when training conflicts arise.
“It’s easy in Basic Combat Training to stick to the strict schedule,” he said. “Once you get to the units, it’s going to be more difficult.”
The manual consists of weekly and monthly exercise routines designed to build strength, endurance and mobility. Each day’s workout is designed to take between 60 and 90 minutes. There are core-strengthening and hip-stability drills and multiple climbing drills designed around simple pull-up bars.
While the manual does away with long runs, it still includes lots of running.
PRT does not “allow them to run every day, especially long, sustained runs. That’s why we don’t run to distance. We run to time,” Palkoska said.
One running drill involves sprinting for 30 seconds and walking for 60 seconds. It might sound easy, but it gets harder with every repetition.
“We expect rep 10 to be the same intensity as rep one,” Palkoska said. “It’s the intensity factor that we have to look at. You have to train harder, which therefore limits the amount of time you can train.”
Planning for injuries

Fitness officials did not have injury-rate statistics, but they stressed that “the aspect of running to time has helped us lower the injury rate,” he said.
But, Palkoska said, the Army is “always going to have injuries.”
That’s why the new manual includes a chapter on injury rehabilitation, which focuses on bringing recovering soldiers’ fitness up to the level it was prior to the injury before having them rejoin the PT formation.
In most cases, “once the profile is expired they go back to doing what the unit is doing,” Palkoska said. Unfortunately, at that point, if they are not working at the same level as the rest of the unit, they are very prone to reinjuring themselves. “You don’t treat million-dollar athletes like that, and we need to focus the same way on soldiers as we do on athletes.”
Differ by unit type

The workout routines differ depending on unit type. Units in the Army Force Generation Model will follow workouts designed for each of the three cycles — reset, train/ready and available.
“For operational units, when they are in reset they have detrained aerobically and anaerobically and there is a loss of strength, so we … progressively ramp them back up,” Palkoska said.
Some routines require soldiers to exercise in their Army Combat Uniforms and combat kit. The exercises are designed to build the strength and flexibility soldiers need for the jobs they do, such as sprinting 50 yards in full battle gear and jump a low wall, or to endure the twisting and balance involved in manning a gun turret.
“As they get into the train/ready phase, we get into more complex drills, exercises and activities. … Toward the end of that phase and the beginning of the available phase, they are actually conducting physical readiness training … with body armor, ACUs, boots and individual weapon.,” he said.
“We are advocating that you have to train as you fight,” Palkoska said, “so some of this training will be done in battle rattle.”
DISCUSS: PT overhaul

Great post Chief- thanks. I love the part, Planning for injuries..

Fitness officials did not have injury-rate statistics, but they stressed that “the aspect of running to time has helped us lower the injury rate,” he said.
But, Palkoska said, the Army is “always going to have injuries.”
That’s why the new manual includes a chapter on injury rehabilitation, which focuses on bringing recovering soldiers’ fitness up to the level it was prior to the injury before having them rejoin the PT formation.

This why we strive to get really good PT scores.. Stephen Van Camp, deputy director of the fitness school has it right. Training in this age is geared speed oriented. The new PT keeps yourself and you're troop "jacked with quickness".. Foot speed w/ power is everything to us. Especially, the younger Soldier's. No reason why we can't bring it. We love working out. We love to Soldier. I love working out with the Infantry in my unit. who wants to be slow in the Infantry? not any of us.. I love section2 Gearing up for battlefield-

I love this one..
2-We want the training to drive the test, not the test to drive the training,” said Stephen Van Camp, deputy director of the fitness school.

-I got my shit packed away right. Great post, Chief - I love it . The new PT FM 21-20,. Proves my point! and section 2- Gearing up for battlefield proves it again. The modern Soldiers in Infantry will always need foot speed. just like the Marines and the Airborne Rangers before us. Army Award Winning PT Training. yeah, man.

This is why the new Navy and Army directive at Seal and SF Teams Assessement and the powers that be are looking for the Soldier who displays the athletic skills it takes to dig deep and succeed..Their looking more towards the endurence sports then anything else..that and the experince to lead under pressure without suffering fatigued.. Being in the best Soldier Shape there is >combats fatigue<..Thus, making you're decision skills better under pressure..Thanxs, Chief for you're post. It helps out alot..

Hooaa,..
Night

Thanks for the additional info, Chief! I'm looking forward to seeing TC 3-22.20 when it's finally released. Specifically, I'm wondering if they're going to change the APFT at all. Currently, trainees do PRT but are still assessed on the APFT - and APFT scores sre s big part of NCO promotions, OERs and NCOERs.

Originally Posted by Nightflyer

Greetings Soldiers and recruits, I'm Nightflyer and a Soldier in the Army Guard. I've been a Division-1 Recruited athlete and have made my PT training a way of life. I have a Strength and Conditioning Program that is Proven.We had to fax back a training schedule everyweek to our coaching staff during the summer months and off season showing our progress. That said, I've taken my D-1 experience and have applied it to our P/T Training in the Army. I'm currently above a 300 pt score and I'm a five time Army acheivement and P/T patch (APFT) Award Winner and counting. Army P/T Training for winners..

Weight Training- Reps X Weight Tue/ Thur / Sat

Bench Press- 15 x 100- 5 x 240 or more. Max out low reps..
incline Bench Press-14 x100
military press-10 x 125 / 150
up right row-14 x 150
Barbell curls-15 x100
Dumbell curls-15 x 15 /25/ 35 / 45 / 65 Max out low reps..
Sandbag squat with dumb bell out in front- 15 x holding the top of heavy dumb bell and squat.
Deadlift with barbell -10 x 150 5 x 200
Front squat to Push UP Miltary Press -10 x 100
Dumbbell Flys on bench- 9 x 45

Core Training-1 YouTube - Core Training

Core Training-2 YouTube - Core Training And Scapular Strength

Cross Training & Agility -Running & Fitness- Humpin' a Ruck- Land Nav-

First 9 Weeks:

Week 1

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
Situps: 4 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 15 min. 4-5 days/week
Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.


Week 2

Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
Situps: 5 sets of 20 situps, Mon/Wed/Fri
Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 15 min. 4-5 days/week
Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.

Week 3

Running: No running
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 20 min. 4-5 days/week
Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.

Week 4

Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
Situps: 5 sets of 25 situps, Mon/Wed/Fri
Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 20 min. 4-5 days/week
Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.


Weeks 5-6

Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
Situps: 6 sets of 25 situps, Mon/Wed/Fri
Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 25 min. 4-5 days/week
Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.


Weeks 7-8

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fri
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 30 min. 4-5 days/week
Forced march with rucksack (1/3 body weight); 10 miles in 3 hrs along road or 4 hrs cross country.


Week 9

Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 30 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
jump rope or swimming: continuously for 35 min. 4-5 days/week
Forced march with rucksack (1/3 body weight); 10 miles in 3 hrs along road or 4 hrs cross country.

-------------------------------------------
Second 9 weeks:

Week 1 & 2

Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
Situps: 6 sets of 35 situps, Mon/Wed/Fri
Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 3 sets of 20 dips, Mon/Wed/Fri
Jump rope: continuously for 35 min. 4-5 days/week

Weeks 3-4

Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
Situps: 10 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 10 sets of 15 dips, Mon/Wed/Fri
Jump rope: continuously for 45 min. 4-5 days/week
Forced march with rucksack

Week 5

Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
Situps: 15 sets of 25 situps, Mon/Wed/Fri
Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 15 sets of 15 dips, Mon/Wed/Fri
Jump rope: continuously for 60 min. 4-5 days/week

Week 6 & Beyond

Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
Situps: 20 sets of 25 situps, Mon/Wed/Fri
Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
Weight training Tues / Thurs / Sat
Core Training Tues / Thurs / Sat
Dips: 20 sets of 15 dips, Mon/Wed/Fri
Jump rope: continuously for 75 min. 4-5 days/week
Forced march with rucksack

Remember- Strength is never a negative. Lack of flexibility is. Strength & Speed Equals Power.If muscles are not used to their maximun length, they will shorten which over time will lead to back injuries or groin pulls.Increased flexibility and proper stretching will improve a Soldier's speed and agility to Fight and Lead.Stay Strong..Soldier on.





~Nightflyer~

Looks good. What are the sets for weight training? I like it though. Could you do a circuit type thing (little/no rest) for the weight part to burn extra fat if needed?

-HTD