Strength and Mobility Activities 805P-MF805027 / Version 2 Effective Date Not Assigned SECTION I.

ADMINISTRATIVE DATA
All Courses Including This Lesson Course Number Version Course Title

None
Task Number Task Title

Task(s) Taught(*) or Supported

None
Task Number Task Title

Reinforced Task(s)

805P-PRT-1001 805P-PRT-1002 805P-PRT-1003 805P-PRT-1004 805P-PRT-1005 805P-PRT-1006 805P-PRT-1007 805P-PRT-1009 805P-PRT-1010 805P-PRT-1011 805P-PRT-1012 805P-PRT-1013 805P-PRT-1014 805P-PRT-1015 805P-PRT-1016

Conduct Preparation Drill (PD) for Physical Readiness Training (PRT) Conduct Recovery Drill (RD) for Physical Readiness Training (PRT) Conduct Four for the Core (4C) for Physical Readiness Training (PRT) Conduct Hip Stability Drill (HSD) for Physical Readiness Training (PRT) Conduct Shoulder Stability Drill (SSD) for Physical Readiness Training (PRT) Conduct Strength Training Circuit (STC) for Physical Readiness Training (PRT) Conduct Push-Up and Sit-Up Drill (PSD) for Physical Readiness Training (PRT) Conduct Conditioning Drill 1 (CD1) for Physical Readiness Training (PRT) Conduct Conditioning Drill 2 (CD2) for Physical Readiness Training (PRT) Conduct Conditioning Drill 3 (CD3) for Physical Readiness Training (PRT) Conduct Military Movement Drill 1 (MMD1) for Physical Readiness Training (PRT) Conduct Military Movement Drill 2 (MMD2) for Physical Readiness Training (PRT) Conduct Climbing Drill 1 (CL1) for Physical Readiness Training (PRT) Conduct Climbing Drill 2 (CL2) for Physical Readiness Training (PRT) Conduct Guerilla Drill (GD) for Physical Readiness Training (PRT)
Title Taught Required

Knowledge

Knowledge Id

None
Skill Skill Id Title Taught Required

None

Administrative/ Academic Hours

The administrative/academic hours required to teach this lesson are as follows:

Academic Resident Hours / Methods

Yes 2 hrs 0 mins Conference/Discussion Yes 0 hrs 0 mins Test Review Yes 0 hrs 0 mins Test ________________________________________________________________________ Total Hours: 2 hrs 0 mins
Test Lesson Number Hours Lesson Number

None
Prerequisite Lesson(s) Lesson Number Lesson Title

None
Training Material Classification Foreign Disclosure Restrictions

Security Level: This course/lesson will present information that has a Security Classification of: U - Unclassified. FD1. The materials contained in this training event/course have been reviewed by the developers in coordination with the Physical Readiness Div, TSSD, DCG-IMT, Ft Jackson FD authority. This training event/course is releasable to students from all requesting foreign countries without restrictions.
Number Title Date Additional Information

References

FM 5-19 FM 7-22
Student Study Assignment
FM 7-22, Chapter 9

COMPOSITE RISK MANAGEMENT Army Physical Readiness Training

21 Aug 2006 26 Oct 2012

Instructor Requirements
- Be thoroughly familiar with this lesson and FM 7-22 prior to conducting training.

- Ensure all handouts, slides, and lesson for Visitors Book are prepared and on-hand.

- Ensure classroom and/or training area is prepared and all required equipment and training aides are on-hand for training and in proper working order.

- Ensure Assistant Instructor (AI) is identified, briefed, and is aware of any requirements involving his/her interaction. The AI also needs to ensure he/she can teach the is lesson if the Primary Instructor (PI) is not present.

- Identify corrections, inconsistencies, or errors in training material. These need to be addressed with the PRD Training Specialist after the scheduled training.

- Complete an end-of-day AAR with students.

Additional Support Personnel Requirements

Name

Student Ratio

Qty

Man Hours

None
ID - Name Student Ratio Instructor Ratio

Equipment Required for Instruction

Spt

Qty

Exp

5836-01-408-4665 0:0 PROJECTOR, VIDEO (INFOCUS LITEPRO 550) 6515-01-509-2908 - DEPLOY 0:0 PAC,AED 6545-00-116-1410 - FIRST AID 1:40 KIT,GENERAL PURPOSE 6665-01-103-8547 - WET 1:40 GLOBE TEMPERATURE KIT 6730-00-577-4813 - Screen, 0:0 Projection 7010-01-454-5951 - Computer 0:0 System, Digital, Desk Top 7520-00-T82-3256 - LASER, 0:0 POINTER (PEN SIZE) 7520-01-351-9148 - Pointer, 0:0 Instructional (Note: Asterisk before ID indicates a TADSS.)
Materials Required

1:40 1:40 0:0 0:0 1:40 1:40 1:40 1:40

No No No No No No No No

0 0 0 0 0 0 0 0

No No No No No No No No

Instructor Materials:

- This lesson

- Updated composite risk worksheet

- Equipment required IAW MFTC CMP and unit/installation policies and SOPs

Student Materials:

- Uniform designated by instructors

- Pen/pencil

- Paper

Classroom, Training Area, and Range Requirements

ID - Name

Quantity

Student Ratio

Setup Mins

Cleanup Mins

17120-T-1680-50 Classroom, Traditional, 1680 Square Feet, 50 Students

1:40

Ammunition Requirements

DODIC - Name

Exp

Student Ratio

Instruct Ratio

Spt Qty

None

Instructional Guidance

NOTE: Before presenting this lesson, instructors must thoroughly prepare by studying this lesson and identified reference material.

- Instructor must adhere to the guidelines established by this lesson, the Master Fitness Trainer Course (MFTC) Program of Instruction (POI); and unit/installation policies, Standard Operating Procedures (SOPs), and guidelines of the training unit.

- Be thoroughly familiar with FM 7-22.

The following slides support this lesson, MF805027, Strength and Mobility Activities:

Slide 1 Title Slide

Slide 2 Davidson Quote

Slide 3 Terminal Learning Objective

Slide 4 Defining Strength

Slide 5 Strength Continuum

Slide 6 Strong Men

Slide 7 Strong Women

Slide 8 Strength in Action

Slide 9 Strength with Dysfunction

Slide 10 Non-modifiable Strength Improvement Factors

Slide 11 Modifiable Strength Improvement Factors

Slide 12 Strength and Mobility-related WTBDs

Slide 13 Photo of Soldiers Under Load

Slide 14 Strength Training Specificity

Slide 15 Strength and Mobility Drills and Activities

Slide 16 Conditioning Drill 1

Slide 17 Conditioning Drill 2

Slide 18 Conditioning Drill 3

Slide 19 Push-up and Sit-up Drill

Slide 20 Climbing Drill 1

Slide 21 Climbing Drill 2

Slide 22 Climbing Bars Diagram

Slide 23 Climbing Pod Configuration

Slide 24 Strength Training Circuit (STC)

Slide 25 Photo of Soldier Conducting the Supine Chest Press

Slide 26 STC Layout

Slide 27 STC Equipment

Slide 28 Guerrilla Drill

Slide 29 Photo of Soldiers Conducting The Guerrilla Drill

Slide 30 Photo of Soldiers Conducting Modern Army Combatives

Slide 31 Strength and Mobility Activities Prescription

Slide 32 Designing a Routine

Slide 33 Summary

Proponent Lesson Plan Approvals

Name

Rank

Position

Date

None

NO DATA

SECTION II. INTRODUCTION Method of Instruction: Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy:
Motivator
NOTE: SHOW SLIDE 1 - Title Slide

Conference/Discussion Contracted Instructor (1:10/0), Instructor (1:40/0) 5 mins Large Group Instruction

Slide 1

NOTE: SHOW SLIDE 2 - Davidson Quote and briefly discuss

Slide 2

The race is to the swift; the battle to the strong.

John Davidson, 19th Century Poet

NOTE: SHOW SLIDE 3 - Terminal Learning Objective (TLO) and inform the students of the following TLO requirements.

Slide 3

Terminal Learning Objective

NOTE. Inform the students of the following Terminal Learning Objective requirements.
At the completion of this lesson, you [the student] will:

Action: Conditions:

Identify Strength and Mobility Activities

In a large group classroom, given FM 7-22, Chapter 9, Army Physical Readiness Training, and Master Fitness Trainer Course (MFTC) Course Management Plan (CMP).

Standards:
Identify Strength and Mobility Activities IAW FM 7-22, Chapter 9

Safety Requirements
1. Safety is a major consideration when planning and evaluating PRT programs. Commanders should use the composite risk management process for all PRT activities to ensure they do not place their Soldiers at undue risk for injury or accident. The commander should address:

- Environmental conditions - Emergency procedures - Facilities - Differences in age - Gender - Level of conditioning of each Soldier in the unit

2. Safety Requirements in a Classroom Setting:

Safety is of the utmost importance in any training environment. During the training process, Commanders will utilize the 5-Step Composite Risk Management process to determine the safest and most complete method to train. Every precaution will be taken during the conduct of training.

Safety is everyones responsibility to recognize, mitigate, and report hazardous conditions.

3. In a training environment, lead Instructors must perform a risk assessment in accordance with FM 5-19, Composite Risk Management. Leaders will complete a DA Form 7566 COMPOSITE RISK MANAGEMENT WORKSHEET during the planning and completion of each task and sub-task by assessing mission, enemy, terrain and weather, troops and support available-time available and civil considerations, (METT-TC).

NOTE: During MOPP training, leaders must ensure personnel are monitored for potential environmental injury. Local policies and procedures must be followed during times of increased heat category or freeze warning in order to avoid injury. Consider the MOPP work/rest cycles and water replacement guidelines IAW FM 3-11.4, NBC Protection, FM 311.5, CBRN Decontamination.

Risk Assessment Level

Low Conduct Classroom Instruction

Assessment: - Tripping over extension cords, electrocution, mishandle equipment. - Dehydration - Stress - Overheating - Fire

Controls: - Tape or cover cords on the floor, educate on operation of equipment, develop emergency evacuation procedures. - Drink water or comparable beverage during breaks - Relaxation and preparedness for class - Proper hydration, climate control - Emergency evacuation plan
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Contact to emergency services Use of sprinkler-fire ext

Leader Actions: - MFTIs will brief classroom safety at the beginning of every class. - MFTIs will encourage all MFTs to drink water. - MFTIs will brief the location of a water fountains and the latrine. - MFTIs will assign student reading the day prior. - MFTIs will brief the MFT break area. - MFTs will be in the prescribed uniform. - MFTs will drink water when needed. - MFTIs will brief the fire evacuation plan in the beginning of every class. - MFTIs will control MFTs in the event of a fire drill. - MFTs and cadre will form up at the designated formation area. - MFTIs will ensure the wet bulb is operational and checked every hour to keep up with the correct heat category for the event. - All hot weather injuries will be followed up with an LCIR to the Chain of Command. - MFTIs will ensure adequate time will be given to eat all meals and drink fluids. - MFTIs will adhere to work/rest cycles of continuous high heat categories for each training event.

Environmental Considerations

NOTE: Instructor should conduct a Risk Assessment to include Environmental Considerations IAW FM 3-34.5, Environmental Considerations {MCRP 4-11B}, and ensure students are briefed on hazards and control measures.

Individuals instructing this task must ensure they are familiar with FM 7-22, Appendix D, pages D-1 thru D-5,

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Environmental Considerations prior to training this task.

Evaluation
Skills and knowledge taught during this instruction are evaluated throughout the course during Practical Exercises (PEs) and on the written examination(s).

Instructional Lead-in
The purpose of strength and mobility activities is to improve functional strength, postural alignment and body mechanics as they relate to the performance of WTBDs.

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SECTION III. PRESENTATION TLO - LSA 1. Learning Step / Activity TLO - LSA 1. Defining Strength Conference/Discussion Contracted Instructor(1:10/0)* / Instructor(1:40/0)* 0 hrs 15 mins Large Group Instruction PowerPoint Presentation This course/lesson will present information that has a Security Classification of: U - Unclassified. Note: Marked as (*) is derived from the parent learning object

Method of Instruction: Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy: Media Type: Security Classification:

NOTE: SHOW SLIDE 4 - Defining Strength

Slide 4

a. A simple definition of strength as a component of PRT is:

OVERCOME RESISTANCE

THE ABILITY TO

NOTE: SHOW SLIDE 5 - The Strength Continuum

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Slide 5

b. Strength runs a continuum between two subcomponents:

(1) Absolute Muscular Strength the capacity of a muscle/muscle group to exert a force against a maximal resistance. This can be measured by performing a one-repetition maximum lift (i.e. bench press, squat, dead lift, leg press, etc.).

c. Soldiers need both subcomponents of strength to foot march under load, enter and clear a building or trench line, repeatedly load heavy rounds, lift equipment, negotiate obstacles, transport a wounded Soldier to the casualty collection point and most of all to be able to withstand the rigors of continuous operations while under load.

d. A well-designed strength-training program improves performance and appearance while controlling injuries. The Armys approach to strength training is performance-oriented. The goal is to attain the muscular strength required to safely and successfully perform functional movements against resistance.

e. Calisthenics are the foundation of Army strength training and body management. They develop the fundamental movement skills needed for Soldiers to manipulate their own body weight and exert force against external resistance. Strength is further developed through the performance of climbing drills, resistance training with equipment and the guerrilla drill.

f. PRT strength and mobility activities functionally develop muscular strength and endurance for performance enhancement through strategically sequenced exercises, drills and activities. When these activities are precisely performed, they provide a safe progression to more advanced training and elicit substantial muscular strength and endurance gains.

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NOTE: SHOW SLIDE 6 - Strong Men

Slide 6

g. Strong is as strong does, but appearance is also important. As we age are optimal potential for strength declines, so it is important to continue to challenge the body with exercise and follow a healthy lifestyle and good nutrition practices.

NOTE: SHOW SLIDE 7 - Strong Women

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Slide 7

h. Women can become strong too. Proportionately, they may become as strong or stronger than the average man with proper training.

NOTE: SHOW SLIDE 8 - Strength in Action

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Slide 8

i. Functional strength is what its all about. Mobility and skill applies strength functionally to accomplish optimal athletic performance.

NOTE: SHOW SLIDE 9 - Strength with Dysfunction

Slide 9

j. A very muscular-looking body may be built on a dysfunctional frame. Like a car with a big engine and transmission but has a bent frame, worn out bearings and a bad electrical system; it probably wont perform long or well on the race track.

Check on Learning:
QUESTION: ______________________ is the capacity of a muscle or muscle group to exert a force repeatedly or to hold a fixed or static contraction over a period time. This may be measured a number of ways (i.e. timed push-ups, sit-ups or pull-ups or foot marching under load)

ANSWER:

Muscular Endurance

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QUESTION: ______________________ is the capacity of a muscle/muscle group to exert a force against a maximal resistance. This can be measured by performing a one-repetition maximum (1RM) lift with exercises such as: bench press, squat, dead lift, leg press or power clean.

ANSWER:

Absolute Muscular Strength

QUESTION: The Armys approach to strength training is ____________________.

ANSWER:

Performance-oriented

Review Summary:
Conduct a review and solicit feedback from students on the administrative/support function offered in this Learning Step Activity.

TLO - LSA 2.

Learning Step / Activity TLO - LSA 2. Strength Improvement Factors Conference/Discussion Contracted Instructor(1:10/0)* / Instructor(1:40/0)* 0 hrs 15 mins Large Group Instruction PowerPoint Presentation This course/lesson will present information that has a Security Classification of: U - Unclassified. Note: Marked as (*) is derived from the parent learning object

Method of Instruction: Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy: Media Type: Security Classification:

a. There are many factors that affect strength and the ability to improve it. Some factors are genetic and may not be modifiable while others are modifiable and accommodate positive changes in strength.

NOTE: SHOW SLIDE 10 - Non-modifiable Strength Improvement Factors and discuss each factor.

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Slide 10

b. Non-modifiable Factors
(1) Genetics. What you are born with plays a big role in your strength potential.

(a) Anatomy. Length of bones, ligaments, muscles, tendons as well as specific attachment points of muscles on bones may or may not create a mechanical strength advantage.

(b) Physiology. Distribution of muscle fiber types. Higher percentage of fast-twitch muscle fibers gives a higher potential for enhanced anaerobic and strength performance while a higher percentage of slowtwitch muscle fibers gives a higher potential for enhanced aerobic performance.

(2) Gender. Men contain much larger amounts of the hormone testosterone than women, which allows them a greater opportunity to increase strength through hypertrophy (increase in size).

(3) Age. We get older every day and at some point our strength potential peaks and then begins to decline as we age.

NOTE: SHOW SLIDE 11 - Modifiable Strength Improvement Factors and discuss each factor.

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Slide 11

c. Modifiable Factors
(1) Muscle size. Larger muscles have a greater strength potential. This doesnt mean that small muscles arent strong; they just dont have the same potential for maximizing strength gains due to large increases in size. Strength training may increase muscle size.

(2) Neurological aspects of muscle contraction and recruitment of more muscle fibers in a given contraction. Thus, more of the muscle becomes involved in doing the work. Strength training improves neurological function.

(3) Motor pattern development and muscle memory. If movement efficiency is learned and practiced, strength and performance are enhanced. Strength training develops motor patterns and muscle memory.

(4) Training Specificity. Training programs, like the PRT system, that specifically address the modifiable factors through synchronized workout schedules that promote functional movements and good motor pattern development, usually prove to be successful in eliciting strength improvement. The do so by increasing efficiency of movement, muscle hypertrophy and muscle motor unit recruitment. In more simple terms, strength training correctly can make you bigger, stronger and perform better with less chance of injury.

NOTE: SHOW SLIDE 12 - Strength and Mobility-Related WTBDs.

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Slide 12

d. WTBDs require the functional application of strength.

e. The regular and precise execution of strategically organized and sequenced exercise drills will develop the body management competencies needed to successfully accomplish WTBDs such as a Soldier carry and jumping and landing safely from a vehicle.

NOTE: SHOW SLIDE 13 - (Photo of loaded-down Soldiers) - Example of how Soldiers may be loaded in theater.

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Slide 13

NOTE: SHOW SLIDE 14 - Strength Training Specificity and discuss the sets/repetitions volume prescribed in periodized workouts and their intended training responses.

Slide 14

22

f.

The specificity of Army PRT is limited when compared to the periodization model that an athletic team

might follow. Most of the PRT strength and mobility activities fall within the first two or thee mesocycles of this periodization model.

g. Specificity:

(1) Hypertrophy and Endurance:

(a) Intensity is low to moderate (50-75% of 1RM)

(b) Volume is high to moderate (3-6 sets x 10-20 repetitions)

(2) Basic Strength:

(a) Intensity is high (80-90% of 1RM)

(b) Volume is moderate (3-5 sets x 4-8 repetitions)

(3) Strength/Power:

(a) Intensity is high (87-95% of 1RM)

(b) Volume is low (3-5 sets x 2-5 repetitions)

(4) Peaking:

(a) Intensity is very high (> 93 of 1RM)

(b) Volume is very low (1-3 sets x 1-3 repetitions)

(5) Maintenance:

(a) Intensity is moderate (80-85% of 1RM)

(b) Volume is moderate (2-3 sets x 6-8 repetitions)

Check on Learning:
QUESTION: State two modifiable strength improvement factors.

ANSWER: (1) Muscle size (2) Neurological aspects of muscle contraction and recruitment (3) Motor pattern development and muscle memory

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(4) Training specificity

QUESTION:

State two non-modifiable strength improvement factors.

ANSWER:

(1) Genetics (2) Anatomy (3) Physiology (4) Gender (5) Age

QUESTION: If a Soldier is working out at a very high intensity (>93% of 1RM)) at a very low volume, (1-3 sets x 1-3 repetitions), that Soldier would be in what mesocylce of the Strength Training Specificity Model?

ANSWER:

Peaking

Review Summary:
Conduct a review and solicit feedback from students on the administrative/support function offered in this Learning Step Activity.

TLO - LSA 3.

Learning Step / Activity TLO - LSA 3. Strength and Mobility Drills and Activities Conference/Discussion Contracted Instructor(1:10/0)* / Instructor(1:40/0)* 1 hr 5 mins Large Group Instruction PowerPoint Presentation This course/lesson will present information that has a Security Classification of: U - Unclassified. Note: Marked as (*) is derived from the parent learning object

Method of Instruction: Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy: Media Type: Security Classification:

NOTE: SHOW SLIDE 15 - Strength and Mobility Drills and Activities.

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Slide 15

b. Slide 15 describes all PRT strength and mobility drills and activities presented in Chapter 9, Strength and Mobility Activities, of FM 7-22. In addition, Chapter 5, Planning Considerations, provides the template for commanders and PRT leaders to implement strength and mobility activities into their PRT programs.

NOTE: SHOW SLIDE 16 - Conditioning Drill 1 (CD 1) and discuss each exercise and the body segments trained.

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Slide 16

c. CD 1 consists of basic and intermediate callisthenic exercises that develop foundational fitness and body management by challenging strength, endurance and mobility through complex functional movement patterns. The exercises in CD 1 involve all the major muscle groups of the body and train the movements of flexion, extension and rotation as well as challenging balance, coordination, jumping and landing.

NOTE: SHOW SLIDE 17 - Conditioning Drill 2 (CD 2) and discuss each exercise and the body segments trained.

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Slide 17

d. CD 2 consists of intermediate and advanced callisthenic exercises that are designed to functionally train the total-body muscular strength and endurance needed to successfully perform WTBDs. The exercises in CD 2 involve all the major muscle groups of the body. These exercises and engage the muscle groups differently than those in CD 1, also training the movements of flexion, extension and rotation as well as challenging balance, coordination, jumping, landing, lateral braking and changing direction.

NOTE: SHOW SLIDE 18 - Conditioning Drill 3 (CD 3) and discuss each exercise and the body segments trained.

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Slide 18

e.

CD 3 consists of advanced callisthenic and plyometric exercises that are designed to functionally

train agility, coordination and the lower-body muscular strength and endurance needed to successfully perform WTBDs. CD 3 is conducted in a similar manner to CD 1 and CD 2. However, the exercises in CD 3 are more difficult and complex. Repeated jumping, landing and changing of body positions make this a more advanced drill with greater demands placed on the lower extremities while challenging coordination of the entire body.

NOTE: SHOW SLIDE 19 - Push-up and Sit-up Drill (PSD) and discuss each exercise and the body segments trained.

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Slide 19

f. The Push-up and Sit-up Drill consists of push-up and sit-up exercises performed in alternating timed sets (30 to 60 seconds each) to develop upper body strength, endurance and mobility and specifically prepare Soldiers for APFT performance.
g. Push-ups and sit-ups build upper body and trunk muscular strength and endurance by challenging control of body weight.

h. The PSD promotes muscular endurance without the repetitive motions that often lead to overuse injuries. They improve mobility by progressively moving the major joints through a full, controlled range of motion.

NOTE: SHOW SLIDE 20 - Climbing Drill 1 (CL 1) and discuss each exercise and the body segments trained.

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Slide 20

i. The purpose of the climbing drills is to improve upper body and trunk strength and the ability to climb and negotiate obstacles. Success in climbing and surmounting obstacles depends on both conditioning and technique. This paragraph includes exercises that condition the muscles of the body that are predominant in climbing. The entire body is involved during climbing by helping to change or stabilize position.
(1) The hands and feet act as anchor points and initiate movement to the next position.

(2) The abdominal and back muscles stabilize the bodys position.

(3) The arms push and pull upward with assistance from the much stronger legs.

j. CL 1 consists of exercises performed on a high bar or climbing bars. This drill develops upper body and trunk strength and mobility while manipulating body weight off the ground to gain the ability to climb and negotiate obstacles. CL 1 is always performed in its entirety in the order listed. Soldiers perform 5-10 repetitions of each exercise in CL1 with or without assistance, using only their body weight as resistance. The goal is to perform 5-10 repetitions of all five exercises unassisted. If a second set is performed, the entire drill is repeated in the order listed.

NOTE: SHOW SLIDE 21 - Climbing Drill 2 (CL 2) and discuss each exercise and the body segments trained.

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Slide 21

k. CL 2 consists of exercises performed on a high bar or climbing bars. This is a performance-oriented drill conducted in the sustaining phase that prepares Soldiers for critical tasks under fighting load such as climbing, traversing a rope and pulling the body up on to a ledge or through a window.
l. Soldiers increase the resistance by performing CL 2 with their LBE/LBV, body armor (IOTV) ACH and individual weapon. They will hold the UP position of Exercise 1, the flexed-arm hang, for five seconds (one repetition, only) and perform five repetitions each of the remaining four exercises: the heel hook, the pull-up, the leg tuck, and the alternating grip pull-up.

m. Spotters provide assistance until Soldiers can complete all repetitions without assistance. Soldiers may progress from five to ten repetitions and one to two sets of CL 2 once they are able to perform most of the drill unassisted. The goal is to perform 5-10 repetitions of all five exercises unassisted. If a second set is performed, the entire drill is repeated in the order listed.

n. Climbing drills, when combined with conditioning drills, the push-up sit-up drill, the guerrilla drill, and the strength training circuit comprise a well-balanced program of functional strength development. Climbing drills are performed during the activity part of a PRT session.

NOTE: SHOW SLIDE 22 - Climbing Bars Diagram.

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Slide 22

o. The climbing drills are best conducted on climbing bars. The thickness of the bars is no more than 1 -inch outside diameter. The bars are supported by 6 by 6 inch pressure-treated posts sunk at least 3 feet into the ground and secured with cement. The bar distance from inside post to inside post must be at least 5 feet. The bars should be no more than 8 feet off the ground. A variety of heights or steps should be available to accommodate all Soldiers. Slide 22 shows the recommended climbing bar apparatus and provides detailed specifications for constructing climbing bars.
p. The specifications for the climbing bars follow:

(1) Five posts.

(a) Each of the five posts measures 6 inches square by 12 feet long.

(b) Each post is sunk 3 feet into the ground.

(2) Two bars.

(a) Each of the two bars is a threaded water pipe.

(b) Each bar measures 1.5 inches outside diameter by 12 feet long.

(c) Each bar has two 1-inch deep end caps.

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(d) The bars are through the 6 by 6s at 7.5 and 8 feet above the ground.

(3) The distance from inside post edge to inside post edge is about 62 inches. This is to allow enough bar space to conduct all exercises safely.

(4) The step-ups (16 inches long) are cut from 4 by 4 inches by 8-foot posts and secured to the 6 by 6s with 3-inch screws that are countersunk.

(5) The step-ups on the outside 6 by 6 posts are 18 inches from the ground; the step-ups on the inside post are 24 inches above the ground.

NOTE: Show Slide 23 - Climbing Pod Configuration.

Slide 23

q. The following planning considerations apply: Climbing bars provide adequate space and facilitate better command and control than traditional pull-up bars. Traditional pullup bars are too narrow to safely and efficiently conduct the climbing drills. Use of multiple climbing bar pods, as shown in Slide 23, allow for efficient mass training. The climbing drills require one bar for every three Soldiers when performed as a single activity.

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(1) Total ground surface area for four pods is only 625 square feet.

(2) Four pods will accommodate 16 stations of 3 Soldiers per station for a total of 48 Soldiers.

(3) Additional freestanding pods should be constructed to accommodate more Soldiers.

NOTE: SHOW SLIDE 24 - Strength Training Circuit (STC).

Slide 24

r. The STC consists of sequenced exercise stations using strength training equipment and climbing exercises performed for a designated time until all exercises have been performed. Movement and distance between exercise stations may be varied. Rest may be incorporated between exercises when alternating performance of each exercise with a partner and spotter.
s. The STC produces a total-body training effect for the development of strength and mobility. A sequence combining a climbing drill, a military movement drill and kettlebell exercises works every muscle group with active recovery between stations of exercise.

NOTE: SHOW SLIDE 25 - (Discuss the photo of the Soldier conducting the Supine Chest Press).

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Slide 25

t. Learning proper technique is just as, if not more important than the amount of weight lifted or repetitions performed.

NOTE: SHOW SLIDE 26 - STC Layout.

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Slide 26

u. The STC is best conducted at platoon level. The STC may be laid out around a running track, PT field or any area of adequate size and with access to climbing bars and kettlebells.
v. Conduct preparation IAW FM 7-22, Chapter 7 after a walk-through and brief explanation of the STC exercise stations. The circuit may be completed in three rotations. Soldiers spend 60 seconds at each station. The instructor controls exercise time using a stopwatch and uses a whistle or horn to signal a change of station. At the end of all circuit rotations, recovery is conducted IAW instructions in Chapter 7.

NOTE: SHOW SLIDE 27 - STC Equipment and relate it to Slide 26 STC Layout.

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Slide 27

w. Slide 27 shows a list of equipment required to conduct a platoon-size STC.

NOTE: SHOW SLIDE 28 - Guerrilla Drill (GD).

Slide 28
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x. The Guerrilla Drill consists of dynamic exercises that develop leg power and functional mobility. The emphasis is on improving combative techniques and the ability to carry/evacuate another Soldier.
y. The GD, performed in the sustaining phase, consists of three exercises that develop leg power, coordination and the ability to lift and carry another Soldier. When the Soldiers can precisely execute each exercise and carry, the drill is performed continuously for 1-3 sets.

z. All movement in the carry position is performed at quick time. Each exercise and carry must be taught and demonstrated before Soldiers try to perform the drill.

aa. When teaching and demonstrating the GD, use the extended rectangular formation (covered).

bb. The drill is always performed in its entirety in the order listed.

NOTE: SHOW SLIDE 29 - (Photo of Soldiers conducting the Guerrilla Drill (GD)).

Slide 29

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cc. Practice in a controlled PRT environment may mean the difference of success or failure on the battle field.

NOTE: SHOW SLIDE 30 - Combatives.

Slide 30

dd. Combatives puts Soldiers skills, as well as their functional strength, endurance and mobility to the test.

Check on Learning:
QUESTION: ___________________ consists of dynamic exercises that develop leg power and functional mobility. The emphasis is on improving combative techniques and the ability to carry/evacuate another Soldier.

ANSWER:

The Guerrila Drill

QUESTION: ____________________ consists of exercises performed on a high bar or climbing bars. This drill improves upper body and trunk strength and mobility needed for manipulating body weight while under fighting load.

39

ANSWER: Climbing Drill 2

QUESTION: ____________________ consists of basic and intermediate calisthenic exercises that develop foundational fitness and body management by challenging strength, endurance, and mobility through complex functional movement patterns.

ANSWER:

Conditioning Drill 1

QUESTION: ____________________ consists of advanced calisthenic and plyometric exercises that are designed to functionally train agility, coordination, and the lower-body muscular strength and endurance needed to successfully perform WTBDs.

ANSWER:

Conditioning Drill 3

QUESTION: ____________________ consists of intermediate and advanced calisthenic exercises that are designed to functionally train the total-body muscular strength and endurance needed to successfully perform WTBDs.

ANSWER:

Conditioning Drill 2

QUESTION: ____________________ consists of push-up and sit-up exercises performed in alternating timed sets (30 to 60 seconds each) to enhance upper-body muscular strength and endurance for improved APFT performance.

ANSWER: The Push-up and Sit-up Drill

QUESTION: ____________________ consists of exercises performed on a high bar or climbing bars. This drill develops upper body and trunk strength and mobility while manipulating body weight off the ground.

ANSWER:

Climbing Drill 1

QUESTION:

____________________ consists of sequenced exercise

stations using strength training equipment and climbing exercises

40

performed for a designated time until all exercises have been performed. Movement and distance between exercise stations may be varied. In the sustaining phase, movement from station to station may include exercises from both military movement drills 1 and/or 2.

ANSWER:

The Strength Training Circuit

QUESTION: Name all the exercises in CD 2.

ANSWER:

Turn and Lunge; Supine Bicycle; Half Jacks; Swimmer; 8-

Count Push-Up

Review Summary:

Conduct a review and solicit feedback from students on the administrative/support function offered in this Learning Step Activity.

TLO - LSA 4.

Learning Step / Activity TLO - LSA 4. Strength and Mobility Activities Prescription Conference/Discussion Contracted Instructor(1:10/0)* / Instructor(1:40/0)* 0 hrs 5 mins Large Group Instruction PowerPoint Presentation This course/lesson will present information that has a Security Classification of: U - Unclassified. Note: Marked as (*) is derived from the parent learning object

Method of Instruction: Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy: Media Type: Security Classification:

NOTE: SHOW SLIDE 31 - Strength and Mobility Activity Prescription.

41

Slide 31

a. Slide 31's chart describes strength and mobility drills and activities and the prescription of intensity, duration and volume within the toughening and sustaining phases of PRT.
b. Soldiers progress in repetitions, sets, duration and working under load from the toughening phase to the sustaining phase. Also Climbing Drill 2 and the Guerrilla Drill are added in the sustaining phase.

NOTE: SHOW SLIDE 32 - Designing a Routine.

42

Slide 32

c. Goals: ripped, size, power, stamina, performance.

d. Exercise Selection: to meet goals, match ability.

e. Exercise Order: large to small, alternate push/pull, core last.

f. Time: number of times per week, number of exercises, total body VS split routine.

g. Guidelines:

(1) Know where you are Assessment.

(2) Know where you want to go Goals.

(3) Know the best way to get there Routine Design.

Check on Learning:
QUESTION: You are an MFT in an infantry unit at Schofield Barracks, HI and just returned from Afghanistan. Using FM 7-22, determine the number of describe the number of reps/sets you would set for the following strength and mobility drills:

1. CD 1: __________

43

2. CD 2: _________

3. STC: _________

ANSWER:

1. 5-10 Reps

2. 5-10 Reps

3. 2-3 Rotations

QUESTION: What three activities are added in the Sustaining Phase?

ANSWER:

Conditioning Drill 3, Climbing Drill 2, and Guerrilla Drill

QUESTION: As an MFT designing a routine, what should you consider when addressing developing the order of exercises?

ANSWER: the core last

Work muscles large to small, alternate push/pull, and work

Review Summary:
Conduct a review and solicit feedback from students on the administrative/support function offered in this Learning Step Activity.

44

SECTION IV. SUMMARY Method of Instruction: Instr Type(I:S Ratio/Qty): Time of Instruction: Instructional Strategy:
Check on Learning
QUESTION: What three drills are introduced in the Sustaining Phase?

Conference/Discussion Contracted Instructor(1:10/0), Instructor(1:40/0) 5 mins Large Group Instruction

ANSWER:

Conditioning Drill 3, Climbing Drill 2, The Guerrilla Drill

QUESTION: Men contain much larger amounts of the hormone ___________ than women, which allows them a greater opportunity to increase strength through hypertrophy (increase in size).

ANSWER:

Testosterone

Review/ Summary
a. During this lesson, we discussed:

- Defining Strength - The Strength Continuum - Strength Improvement Factors - Strength and Mobility Drills and Activities - Strength and Mobility Drills and Activities Prescription

NOTE: SHOW SLIDE 33 - Summary

45

Slide 33

b. The purpose of strength and mobility activities is to improve functional strength, postural alignment and body mechanics as they relate to the performance of WTBDs. The regular and precise execution of the exercise drills listed in this chapter will develop the body management competencies needed to successfully accomplish these tasks.

46

SECTION V. STUDENT EVALUATION

Testing Requirements
Skills and knowledge taught during this instruction are evaluated throughout the course during Practical Exercises (PEs) and on the written examination(s).

Feedback Requirements
Following the Master Fitness Trainer Course, a Student End-of-Course Critique will be issued, taken, and collected. These critiques are required to be reviewed by the Chief, Physical Readiness Division (PRD).

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Appendix A - Viewgraph Masters Strength and Mobility Activities 805P-MF805027 / Version 2 Sequence 0 Media Name MF805027: Strength & Mobility Slides Media Type PPTX

A-1

Appendix B - Test(s) and Test Solution(s)

B-1

Appendix C - Practical Exercises and Solutions PRACTICAL EXERCISE(S)/SOLUTION(S) FOR LESSON 805P-MF805027 Version 2

C-1

Appendix D - Student Handouts Strength and Mobility Activities 805P-MF805027 / Version 2 Sequence 0 Media Name MF805027: Strength & Mobility CRM Media Type DOCX

D-1

Appendix E - TRAINER'S LESSON OUTLINE

Strength and Mobility Activities 805P-MF805027 / Version 2 DRAFT

1. The importance of this lesson: (Why)

Identify Strength and Mobility Activities

2. What we want our Soldiers to Achieve: (Outcomes/Standard)

1. Be able to identify Strength and Mobility Activities IAW FM 7-22, Chapter 9.

Outcomes Possess a knowledge of Basic Anatomy, Physiology, and Exercise Science

Possess a knowledge of the Armys Physical Readiness Training System

- History of Army fitness

- Differences between PRT and other programs

Possess knowledge of Human Performance Optimization/Injury Prevention (HPOIP)

- Understand HPOIP at the macro and micro levels

Possess a knowledge of Army doctrine relating to and impacting PRT

Skills (Be):

Teach (correct, mentor)

Communicate (coordinate, collaborate)

E-1

 Move (athleticism)

Lead (direct, inspire, exemplify)

Liaise (advise)

Assess (comply)

Abilities (DO):

PRT Leader

Special Staff Advisor on Physical Readiness Training

Special Conditioning Program Advisor

Train other leaders

Liaison to other SMEs (medical personnel) and other MFTs

Design, lead, execute, and evaluate PRT Programs

3. Tasks to be taught

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Task Number

Task Title

Task Type

805P-PRT-1001 805P-PRT-1002 805P-PRT-1003 805P-PRT-1004 805P-PRT-1005 805P-PRT-1006 805P-PRT-1007 805P-PRT-1009 805P-PRT-1010 805P-PRT-1011 805P-PRT-1012 805P-PRT-1013 805P-PRT-1014 805P-PRT-1015 805P-PRT-1016

Conduct Preparation Drill (PD) for Physical Readiness Training (PRT) Conduct Recovery Drill (RD) for Physical Readiness Training (PRT) Conduct Four for the Core (4C) for Physical Readiness Training (PRT) Conduct Hip Stability Drill (HSD) for Physical Readiness Training (PRT) Conduct Shoulder Stability Drill (SSD) for Physical Readiness Training (PRT) Conduct Strength Training Circuit (STC) for Physical Readiness Training (PRT) Conduct Push-Up and Sit-Up Drill (PSD) for Physical Readiness Training (PRT) Conduct Conditioning Drill 1 (CD1) for Physical Readiness Training (PRT) Conduct Conditioning Drill 2 (CD2) for Physical Readiness Training (PRT) Conduct Conditioning Drill 3 (CD3) for Physical Readiness Training (PRT) Conduct Military Movement Drill 1 (MMD1) for Physical Readiness Training (PRT) Conduct Military Movement Drill 2 (MMD2) for Physical Readiness Training (PRT) Conduct Climbing Drill 1 (CL1) for Physical Readiness Training (PRT) Conduct Climbing Drill 2 (CL2) for Physical Readiness Training (PRT) Conduct Guerilla Drill (GD) for Physical Readiness Training (PRT)

Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED Individual REINFORCED

Additional Non-Standard Tasks

None 4. References:

Reference Number

Reference Title

Date

FM 5-19 FM 7-22

COMPOSITE RISK MANAGEMENT Army Physical Readiness Training

21 Aug 2006 26 Oct 2012

Additional Non-Standard References

None 5. Resources

TIME: Time of Instruction (Time not specified)

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LAND: Classroom, Training Area, and Range Requirements

Id Name

17120-T-1680-50

Classroom, Traditional, 1680 Square Feet, 50 Students

AMMO: Ammunition Requirements

DODIC Name

None

MISC: Materiel Items and TADSS Requirements

Id Name

5836-01-408-4665 6515-01-509-2908 6545-00-116-1410 6665-01-103-8547 6730-00-577-4813 7010-01-454-5951 7520-00-T82-3256 7520-01-351-9148 (Note: Asterisk before ID indicates a TADSS.)

PROJECTOR, VIDEO (INFOCUS LITEPRO 550) DEPLOY PAC,AED FIRST AID KIT,GENERAL PURPOSE WET GLOBE TEMPERATURE KIT Screen, Projection Computer System, Digital, Desk Top LASER, POINTER (PEN SIZE) Pointer, Instructional

Additional Non-Standard Resources

None 6. A possible technique to achieve the outcome:

Outcome (Measures of Effectiveness) Knowledge (Know): Possess a knowledge of Basic Anatomy, Physiology, and Exercise Science (MF805002 thru MF805014)

Possess a knowledge of the Armys Physical Readiness Training System (MF805018, MF805019; MF805024 thru MF805026; MF805029)

- History of Army fitness

E-4

- Differences between PRT and other programs

Possess knowledge of Human Performance Optimization/Injury Prevention (HPOIP) (MF805020 thru MF805022)

- Understand HPOIP at the macro and micro levels

Possess a knowledge of Army doctrine relating to and impacting PRT (MF805015 thru MF805017)

Skills (Be):

Teach (correct, mentor) (MF805062 and MF805065)

Communicate (coordinate, collaborate) (MF805062 and MF805065)

Move (athleticism) (MF805031 thru MF805058)

Lead (direct, inspire, exemplify) (MF805062 and MF805065)

Liaise (advise) (MF805062 and MF805065)

Assess (comply) (MF805057, MF805058, MF805061, MF805063)

Abilities (DO):

PRT Leader (MF805031 thru MF805062)

Special Staff Advisor on Physical Readiness Training (MF805002 thru MF805065)

Special Conditioning Program Advisor (MF805019 thru MF805022)

Train other leaders (MF805062)

Liaison to other SMEs (medical personnel) and other MFTs (MF805065)

E-5

 Design, lead, execute and evaluate PRT Programs (MF805018, MF805019; MF805024 thru MF805026; MF805029)

7. Conduct AAR with Soldier and Cadre. AAR: a. Conduct end of training day AAR. (1) Begin the AAR. Review training events of the day. (2) Discuss strengths and weaknesses of each event or critical activity. (3) Decide what to do differently next time; how to improve. (4) Summarize key training points and events of the AAR. (5) Allow students two ask questions and/or address any of the cadre members. (6) Quickly review the next days training and inform students of any schedule updates or changes.

NOTE: Before presenting this lesson, Instructors must be thoroughly prepared by studying the appropriate lesson plan and identified reference material.

E-6