Work out plan
Hello,
I need a workout plan imputed on a excel calendar both files are attached. Every thing highlighted in yellow needs to be put on the calendar. One section will go on one day, for example.(see below) Saturday and Sunday will just need to say recovery day. This needs to be a 2 month plan so it should go into September. If you have a better calendar ideal please change it.
17 July 24
Preparation: PD (10 reps), HSD, 4C
Activities: 1MR for time for AGR assignment; AGR x 1 mile
Recovery: RD (20 secs)
Holistic Health and Fitness Schedules
1 October 2020 FM 7-22 14-21
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Landmine Drill 1. Guerilla Drill. Army Water Survival Training. PMCS.
14-41. Soldiers in OSUT (Black and Gold Phases) add following drills and activities: Free Weight Training Core (known as FWC) exercises:
Front Squat. Back Squat. Deadlift. Bench Press. Incline Bench.
Free Weight Training Assistive (known as FWA) exercises: Sumo Deadlift. Heel Raise. Bent-Over Row. Single-Arm Bent-Over Row. Upright Row. Overhead Push-Press. Bent-Arm Lateral Raise. Shrug. Pull Over. Overhead Triceps Extension. Biceps Curl. Weighted Trunk Flexion. Weighted Trunk Extension.
Table 14-9. AIT physical training schedule (14 Weeks)
Session AIT Week 1 Uniform
1-1 Preparation: PD (10 reps), HSD, 4C Activities: 1MR for time for AGR assignment; AGR x 1 mile Recovery: RD (20 secs)
1-2 Preparation: PD (10 reps), HSD, SSD Activities: STC (3 rounds in 32 min) Recovery: RD (20 secs)
ACU
1-3 Preparation: Walk (10 min) Activities/Recovery: PMCS INSTRUCTION
1-4 Preparation: PD (5 reps), HSD, MMD1 & MMD2 Activities: AGR 20 min or RR for 20 min, release after 5 min Recovery: RD (20 secs)
1-5 Preparation: PD (10 reps), MDL warm-up Activities: practice ACFT Recovery: PMCS
1-6 Preparation: PD (10 reps) Activities: GD INSTRUCTION Recovery: RD (20 secs)
ACU
Chapter 14
14-22 FM 7-22 1 October 2020
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 2 Uniform
2-1 Preparation: PD (10 reps), HSD, SSD Activities: CD1 & CD2 (5 reps x 2), SDC (1 rep), CL1 (5 reps) Recovery: RD (30 secs)
2-2
Preparation: PD (10 reps) HSD, 4C. MMD1 & MMD2 Activities: GD, 300SR (2 reps), AGR A = 70–90 secs, AGR B = 80–100, AGR C = 90–110 at 1:3 rest ratio Recovery: PMCS
2-3 Preparation: Walk 20 min Activities: MB1 or LM1 INSTRUCTION Recovery: RD (20 secs)
2-4
Preparation: PD (10 reps), SSD, HSD Activities: STC (3 rounds in 32 min)—record Sumo Squat, Supine Chest Press and Leg Tuck Recovery: PMCS
2-5 Preparation: PD (10 reps), MMD1 & MMD2 Activities: 60:120s (8 reps) Recovery: RD (30 secs)
ACU with athletic shoe
2-6 Preparation: PD (10 reps), HSD, 4C Activity: FM 5 miles Recovery: PMCS
ACU
AIT Week 3
3-1 Preparation: PD (10 reps), 4C Activities: MB1 or LM1 INSTRUCTION Recovery: RD (30 secs)
3-2 Preparation: PD (10 reps), MMD1 & MMD2 Activities: HR-Up (8 reps) Recovery: PMCS
3-3 Preparation: Walk (30 min) Activities/Recovery: ST1 INSTRUCTION
3-4 Preparation: PD (10 reps), SSD, HSD Activities: FM 5 miles (Alt: AGR A = 30 min, AGRs B/C = 25 min) Recovery: RD (30 secs)
ACU
3-5 Preparation: PD (10 reps), 4C, SSD Activities: GD, CL2 INSTRUCTION Recovery: PMCS
ACU with FLC
3-6 Preparation: PD (10 reps), HSD, 4C Activities: 30:60s (10 reps), SDC (1 rep) Recovery: RD (30 secs)
AIT Week 4
4-1 Preparation: PD (10 reps), 4C Activities: MB1, CD1 & CD2 (6 reps x 2) Recovery: RD (30 secs)
Holistic Health and Fitness Schedules
1 October 2020 FM 7-22 14-23
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 4 Uniform
4-2 Preparation: PD (10 reps), MMD1 & MMD2 Activities: HR-Up (8 reps) Recovery: PMCS
4-3 Preparation: Walk (30 min) Activities/Recovery: RUD
4-4 Preparation: PD (10 reps), SSD, HSD; Activities: FM 5 miles (Alt: AGR A = 30 min, AGRs B/C = 25 min) Recovery: RD (30 secs)
ACU
4-5 Preparation: PD (10 reps), 4C, SSD Activities: ST1, GD, CL2 (5 reps) Recovery: PMCS
ACU
4-6 Preparation: PD (10 reps), HSD, 4C Activities: 30:60s x 10 reps, 300SR (1 rep) Recovery: RD (30 secs)
AIT Week 5
5-1
Preparation: PD (10 reps), 4C, HSD Activities: STC (2 rounds, 21 min, progress weight), SDC (2 reps, 1:3 rest ratio), CD1 & CD2 (6 reps x 2) Recovery: RD (30 secs)
5-2 Preparation: PD (10 reps), MMD1 & MMD2 Activities: HR-Down INSTRUCTION Recovery: PMCS
5-3 Preparation: PD (10 reps), 4C, SSD Activities: CD3 INSTRUCTION Recovery: PMCS
5-4 Preparation: PD (10 reps), MMD1 & MMD2 Activities: HR-Down (5 reps) Recovery: RD (30 secs)
5-5 Preparation: PD (10 reps), 4C, SSD Activities: CD1 & CD2 (6 reps x 1), CD3 (5 reps) Recovery: RD (30 secs)
5-6 Preparation: Walk (10 min) Activities/Recovery: RUD
AIT Week 6
6-1 Preparation: PD (10 reps), HSD, 4C Activities: 30:60s x 10 reps, 300SR (2 reps) Recovery: RD (30 secs)
6-2 Preparation: Walk (30 min) Activities/Recovery: RUD
Chapter 14
14-24 FM 7-22 1 October 2020
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 6 Uniform
6-3
Preparation: PD (10 reps), 4C, HSD Activities: STC (2 rounds, 21 min, progress weight), SDC (2 reps, 1:3 rest ratio) Recovery: RD (30 secs)
6-4 Preparation: PD (10 reps), SSD, HSD Activities: FM 7 miles Recovery: RD (30 secs)
ACU
6-5 Preparation: PD (10 reps), 4C, SSD Activities: CD1 & CD2 (6 reps), CD3 (6 reps) Recovery: RD (30 secs)
6-6 Preparation: PD (10 reps), SSD, HSD Activities: RR 30 mins Recovery: RD (30 secs)
AIT Week 7
7-1 Preparation: PD (10 reps), 4C Activities: 3RM, SPT, HRP practice Recovery: PMCS
7-2 Preparation: PD (10 reps), MMD1 & MMD2, RUD Activities: HR-Down (6 reps) Recovery: RD (30 secs)
7-3 Preparation: PD (10 reps), 4C, HSD Activities: STC (2 in 21 mins, progress weight), CD1 & CD2 (7 reps x 2) Recovery: RD (30 secs)
7-4 Preparation: PD (10 reps), SSD, HSD Activities: AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace Recovery: RD (30 secs)
7-5 Preparation: PD (10 reps), 4C, SSD Activities: LM1 or MB1, GD, CL2 (6 reps) Recovery: PMCS
ACU
7-6 Preparation: PD (10 reps), HSD, 4C Activities: 30:60s (10 reps), SDC (2 reps with 1:3 rest ratio) Recovery: RD (30 secs)
AIT Week 8
8-1 Preparation: PD (10 reps), 4C Activities: 3RM, SPT, HRP practice Recovery: PMCS
8-2 Preparation: PD (10 reps), MMD1 & MMD2 Activities: 60:120s (8 reps), 300SR (1 rep) Recovery: RD (30 secs)
8-3 Preparation: PD (10 reps), SSD, HSD, 4C Activities: STC (2 in 31 mins at 90 secs per station, 6–8 reps per station) Recovery: PMCS
Holistic Health and Fitness Schedules
1 October 2020 FM 7-22 14-25
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 8 Uniform
8-4
Preparation: PD (10 reps), MMD1 & MMD2 Activities: SDC (1 rep), AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace Recovery: RD (30 secs)
8-5 Preparation: PD (10 reps), 4C, SSD Activities: CD1 & CD2 (7 reps), CD3 (7 reps) Recovery: RD (30 secs)
8-6 Preparation: Walk (30 min) Activities/Recovery: RUD
9-1 Preparation: PD (10 reps), 4C Activities: 3RM, SPT, HRP practice Recovery: PMCS
9-2 Preparation: PD (10 reps), SSD, HSD, RUD Activities: TR x 30 mins, using RR format. Recovery: RD (30 secs)
AIT Week 9
9-3 Preparation: PD (10 reps), 4C, SSD Activities: ST1, GD, CL2 (7 reps) Recovery: PMCS
ACU
9-4 Preparation: PD (10 reps), MMD1 & MMD2 Activities: HR-Up (6 reps) Recovery: RD (30 secs)
9-5 Preparation: PD (10 reps), 4C, SSD Activities: CD1 & CD2 (8 reps), CD3 (8 reps) Recovery: RD (30 secs)
9-6 Preparation: PD (10 reps), SSD, HSD Activities: FM 8 miles Recovery: RD (30 secs)
ACU
AIT Week 10
10-1 Preparation: PD (10 reps), SSD, HSD; Activities: AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace Recovery: RD (30 secs)
10-2 Preparation: PD (10 reps), 4C, SSD Activities: LM1 or MB1, CL2 (8 reps) Recovery: PMCS
ACU
10-3 Preparation: PD (10 reps), SSD, HSD, RUD Activities: RR x 30 mins at ACFT 2MR target pace Recovery: RD (30 secs)
10-4 Preparation: PD (10 reps), 4C Activities: 3RM, SPT, HRP practice Recovery: PMCS
10-5 Preparation: PD (10 reps), MMD1 & MMD2 Activities: HR-Up (7 reps) Recovery: RD (30 secs)
Chapter 14
14-26 FM 7-22 1 October 2020
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 10 Uniform
10-6 Preparation: PD (10 reps), 4C, SSD Activities: CD1 & CD2 (9 reps), CD3 (9 reps) Recovery: RD (30 secs)
AIT Week 11 (ACFT Peak 1) 11-1 ACFT practice
11-2 Preparation: Walk (30 min) Activities/Recovery: RUD, PMCS
11-3
Preparation: PD (10 reps), SSD, HSD; Activities: AGR A = 30 min, AGRs B/C = 25 min at sub-ACFT 2MR target pace Recovery: RD (30 secs)
11-4 Preparation: PD (10 reps), SSD, HSD Activities: STC (3 rounds in 32 min) Recovery: PMCS
11-5 Preparation: PD (10 reps), SSD, HSD Activities: SDC (2 reps), GD, CL1 & CL2 (8 reps) Recovery: RD (30 secs)
ACU
11-6 Preparation: PD (10 reps), 4C Activities: 3RM, SPT, HRP practice Recovery: PMCS
AIT Week 12 (ACFT Peak 2)
12-1 Preparation: PD (10 reps), SSD, HSD Activities: LM1, CD3 (10 reps) Recovery: PMCS
12-2 Preparation: PD (10 reps), MMD1 & MMD2 Activities: 60:120s (10 reps), 300SR (1 rep) Recovery: RD (30 secs)
12-3 Preparation: PD (10 reps), 4C Activities: ST1 or CL1 or LM1, CD1 & CD2 (10 reps) Recovery: RD (30 secs)
12-4
Preparation: PD (10 reps), HSD, MMD1&2 Activities: AGR A = 30 min, AGRs B/C = 25 min at sub-ACFT 2MR target pace Recovery: RD (30 secs)
12-5 Preparation: PD (10 reps), 4C Activities: 3RM, SPT, HRP practice Recovery: PMCS
12-6 Preparation: PD (10 reps), SSD, HSD Activities: FM 10 Recovery: RD (30 secs)
ACU
AIT Week 13 (FTX Week) 13-1 FTX Activities: condensed training 13-2 FTX Activities: condensed training 13-3 FTX Activities: condensed training
Holistic Health and Fitness Schedules
1 October 2020 FM 7-22 14-27
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
AIT Week 13 (FTX Week) 13-4 FTX Activities: condensed training 13-5 FTX Activities: condensed training 13-6 Final FM 12 miles
AIT Week 14 (ACFT / Graduation Week) 14-1 ACFT record
14-2 Preparation: PD (10 reps), HSD, SSD Activities: AGR A = 30 min, AGRs B/C = 25 min Recovery: RD (30 secs)
14-3 Preparation: PD (10 reps), 4C Recovery: PMCS
14-4 Preparation: PD (10 reps), Activities: RUD Recovery: RD (30 secs)
14-5 Preparation: PD (10 reps) Activities: UFR Recovery: RD (30 secs)
14-6 Graduation 4C four for the core MDL maximum deadlift 30:60 30 second sprint: 60 second walk min minute 60:120 60 second sprint: 120 second walk MMD military movement drill 300SR 300-meter shuttle run MR mile run ACFT Army Combat Fitness Test PD preparation drill ACU Army combat uniform PMCS preventive maintenance checks and services AGR ability group run RD recovery drill AIT advanced individual training rep repetition Alt alternate RM repetition maximum CD conditioning drill RR release run CL climbing drill RUD running drill FLC fighting load carrier SDC sprint-drag-carry FM foot march sec second FTX field training exercise SPT standing power throw GD guerilla drill SSD shoulder stability drill HR hill repeats ST suspension training drill HRP hand-release push-up STC strength training circuit HSD hip stability drill TR terrain run LM landmine drill UFR unit formation run MB medicine ball drill
Table 14-10. OSUT physical training schedule (22 weeks)
Session OSUT Week 1 Uniform
1-1 Preparation: PD (10 reps), HSD, 4C Activities: 1MR for time for AGR assignment; AGR x 1 mile Recovery: RD (20 secs)
1-2 Preparation: PD (10 reps), HSD, SSD Activities: STC (3 rounds in 32 min) Recovery: RD (20 secs)
ACU
1-3 Preparation: Walk (10 min) Activities/Recovery: PMCS INSTRUCTION
1-4 Preparation: PD (5 reps), HSD, MMD1 & MMD2 Activities: AGR 20 min or RR for 20 min, release after 5 min Recovery: RD (20 secs)
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Weekly schedule planner
| PT PLAN | ||||||||||||||||||||||||||||||||||||||||
| Week of: | 7/15/24 | |||||||||||||||||||||||||||||||||||||||
| Weekly objectives | To do items | Deadlines this week | ||||||||||||||||||||||||||||||||||||||
| 15 | Monday | 16 | Tuesday | 17 | Wednesday | 18 | Thursday | 19 | Friday | 20 | Saturday | 21 | Sunday | |||||||||||||||||||||||||||
| July | July | July | July | July | July | July | ||||||||||||||||||||||||||||||||||
| Notes | ||||||||||||||||||||||||||||||||||||||||