SF Athlete's Logbook

Special Forces Message
Commanders
Tactical Athletes Logbook
Introduction
The Special Forces Qualification Course (SFQC) and a career in the U.S. Army
Special Forces are extremely demanding, both physically and mentally. In order
to achieve success, Soldiers must be in top physical condition to meet physical
requirements and remain mentally sharp to make critical decisions. The training program in the SF Tactical Athlete Logbook follows a periodization training
model utilizing three-eight week phases. Each phase progresses in the intensity
and duration, and is designed to appropriately condition Soldiers up to the level
of physical proficiency needed to meet the rigors of the SFQC and combat.
Phase I is an eight week phase designed to condition healthy and physically
fit Soldiers to obtain the foundational strength, endurance and mobility for
continuous foot movement under heavy loads in the conduct of small unit
tactics. Phases II and III are also eight weeks in length and consist of progressive
increases in foot marching, strength training and running activities specific to
physical preparation for the SFQC.
The times, distances, resistance, sets and repetitions listed for each training
session are goals that will help keep you on track to meet the training requirements. Some of the physical requirements are: extensive foot marching under
load, five-mile timed runs, the Army Physical Fitness Test (APFT), 30-foot rope
climbs, a swim test, pull-ups and negotiating the Nasty Nick obstacle course.
Attempt to match the physical training schedules in this guide with what you
are currently doing for Physical Readiness Training (PRT). It is recommended
that you not duplicate workouts. Augment your current training with the exercise sessions in this guide. The progressive foot marching and strength training are of high importance in your conditioning program. Proper recovery and
nutrition is just as important as physical conditioning. Make sure you maintain
adequate sleep, hydration and fueling with balanced nutrition.
Do your best to adhere to the program schedules in this guide. Ensure you
use proper form on all exercises, and conduct adequate preparation (warm-up)
and recovery (cool-down) after every PRT session. If you miss a workout, just
continue to the next day. Dont try to make up or double up on workouts, it is
counter-productive and often leads to injury. If you are overly fatigued and/or
extremely sore, back off your exercise volume and intensity for a day or two or
take a rest day. Re-enter the schedule by gradually progressing to the previous
exercise volume and intensity. Each eight week phase is designed to progress
you to the desired intensity and duration. Dont get discouraged. You may find
certain exercises and events may be easier for you than others. As you become
stronger and become more conditioned, you will be better able to meet the challenges of Phase II and III workouts.
Do not work out, train with long-term goals in mind.
Stay focused, train hard and train smart!
1
Special Forces Tactical Athletes Logbook
Physical Training Milestones

Date
APFT
Push-ups
Sit-ups
Run
Total
Ruck March
Distance
Weight
Time
Pull-ups
5-Mile Run
30 ft. Rope Climb
Swim Test
Date
Date
Date
Physical Training Phases
Phase I
Preparation (Warm-up)
Frequency: Before every PRT
Goal:
Increase body temperature, heart rate, pliability of joints
and muscles, and responsiveness of nerves
The purpose of preparation is to ready the Soldier for physical-readiness

training (PRT) activities. The objectives of preparation are to:
Increase body temperature and heart rate.
Increase pliability of joints and muscles.
Increase responsiveness of nerves and muscles.
Since PRT sessions are generally limited to one hour, preparation must be
brief yet thorough. Preparation is performed at the beginning of every PRT
session. Preparation consists of 10 exercises performed for five repetitions at
a slow cadence, with the exception of the high jumper and push-up (which
are performed at a moderate cadence). When conducted to standard, preparation will last approximately 15 minutes.

1.
2.
3.
4.
5.
6.
7.
8.
Bend and reach

Rear lunge
High jumper
Rower
Squat bender
Windmill
Forward lunge
Prone row
9. Bent-leg body twist

10. Push-up
Resistance Training
Frequency: 2-3 x per week
Goal:
Hypertrophy/endurance 3-6 sets x 10-20 reps
Perform the following exercises in the order listed, preferably utilizing a barbell and
a high bar. Resistance for each exercise should be set so that you reach fatigue during the performance of the last one or two desired repetitions. The set is over when
form starts to break down. Strength-training machines may be used, but they may
not elicit the desired training effect. If time allows, perform exercises selected from
the Core/Trunk Exercise menu at the end of the resistance-training sessions.

1.
2.
3.
4.
5.
6.
7.
8.
Back squat
Straight-leg dead lift
Forward lunge
Bench press
Bent-over row
Overhead press
Pull-up
Leg tuck and/or heel hook
Core/Trunk Exercise
Frequency:
Goal:
2-3 x per week

Strength and stability 1-3 sets x 10 reps
The core or trunk is the projection platform for power exerted through the arms
and legs. The exercises listed in the Core/Trunk Exercise menu develop strength
and stability through a variety of flexion, extension and rotational movements.
Choose four or more of the exercises listed below. These exercises may be performed at the end of resistance training or running, or as a separate workout.
Rower
Prone row
Supine bicycle
V-up
Swimmer
Leg tuck and twist
Flutter kick
Rope Climbing
Frequency:
Goal:
1-2 x per week

Grip and upper-body strength
The following technique is recommended to successfully climb a rope:

1. Grasp the rope overhead with your hands, keeping your palms toward your face.
2. Pull your body upward with your arms and shoulders.
3. Assist with your feet by encircling the rope with the legs and feet.
Squeeze the rope and push off with the bottoms of the feet.
4. Continue climbing by re-grasping the rope overhead; then raising
your legs at the hips and repositioning your feet to continue to push
off the rope with the bottoms of the feet.
This technique is used until you reach the top of the rope. Control descent
on the rope using the same technique in reverse, until you reach the ground.
Speed Running
Frequency:
1 x per week
Choose one or more of the events listed below, and always walk during each
rest interval.
30-60 sec. x 10-15 reps

60-120 sec. x 8-10 reps
300-yd. shuttle run x 1-3 reps
440-yd. repeats x 4-8 reps
880-yd. repeats x 2-4 reps
Hill repeats (25-50 yds.) x 6-10 reps
Sustained Running
Frequency:
1-2 x per week
Choose one or more of the events listed below.

Tempo run x 20-40 min.

Terrain run x 20-30 min.
Fartlek run x 20-30 min.
Five-mile timed run
Foot Marching Progression

Frequency:
1- 2 x week in ACUs, boots, with weapon
Week 1: 10 miles on road with 35-lb. load @ 200 min. (3 hrs., 20 min.)*
Week 2: 10 miles on road with 35-lb. load @ 180 min. (3 hrs.)**
Week 3: 12 miles on road with 40-lb. load @ 216 min. (3 hrs., 36

min.)**
Week 4: 12 miles over terrain with 40-lb. load @ 240 min. (4 hrs.)*
Week 5: 15 miles on road with 45-lb. load @ 300 min. (5 hrs.)*
Week 6: 15 miles on road with 45-lb. load @ 270 min. (4 hrs., 30

min.)**
Week 7: 15 miles over terrain with 45-lb. load @ 300 min. (5 hrs.)*
Week 8: 20 miles on road with 50-lb. load @ 400 min. (6 hrs., 40 min.)*
* 20 min./mile pace
6
** 18 min./mile pace
Swimming Progression
Frequency:
Swimmers: 1 x week
Week 1:
Practice stroke efficiency (breaststroke, sidestroke &

freestyle)
Weeks 2 & 3: Continuous swimming @ 5-10 min. each stroke
Weeks 3 & 4: Continuous swimming @ 10-15 min. each stroke
Weeks 5 & 6: Continuous swimming @ 20-30 min., freestyle
Weeks 7 & 8: Continuous swimming @ 20 min., any stroke, in ACUs

& boots
Non-Swimmers:

2 x week
Week 1: Water familiarization, achieve buoyancy and breath control

Week 2: Stroke efficiency breaststroke
Week 3: Stroke efficiency sidestroke
Week 4: Stroke efficiency freestyle
Week 5: Continuous swimming @ 5 min. each stroke
Week 6: Continuous swimming @ 10 min., any stroke
Week 7: Continuous swimming in ACUs & boots, 5 min. each stroke
Week 8: Continuous swimming in ACUs & boots, 10 min., any

stroke
Recovery (Cool-down)
Frequency:
Goal:
After every PRT

Develop range of motion and stability
Recovery serves to gradually slow the heart rate and helps prevent pooling of the
blood in the legs and feet. The purpose of the recovery drill is to develop range
of motion and stability to enhance performance, control injuries and gradually
bring the body back to its pre-exercise state. To adequately recover from one PRT
session to another on consecutive days, Soldiers must restore hydration and energy through proper fluid intake and nutrition. This recovery period also includes
receiving adequate rest and sleep to allow the body to physiologically adapt to
the physical stresses of PRT. Soldiers should begin recovery by walking until their
heart rate returns to fewer than 100 beats per minute and heavy sweating stops.
They should hold each recovery exercise position for 20 seconds. The seconds
need not be counted aloud. Recovery should last approximately 15 minutes and
should occur immediately after the activities of the PRT session.
Perform the following recovery-stretch drill exercises in the order listed.

1.
2.
3.
4.
5.
Overhead arm pull

Rear lunge
Extend and flex
Thigh stretch
Single-leg over
Hold 20 sec.
Hold 20 sec.
Hold 20 sec.
Hold 20 sec.
Hold 20 sec.
Phase II
Frequency:
Goal:
Before every PRT

Perform the 10 exercises listed in Phase I Preparation at the beginning of

each Phase II PRT session, before engaging in Phase II activities.
Resistance Training
Frequency:
Goal:
2-3 x per week

Basic strength 3-5 sets x 4-8 reps
Perform the following exercises in the order listed, preferably utilizing a

barbell and a high bar. Resistance for each exercise should be set so that you
reach fatigue during the performance of the last one or two desired repetitions. The set is over when form starts to break down. Strength-training
machines may be used, but they may not elicit the desired training effect.
Resistance training exercises may be followed by exercises selected from the
Core/Trunk Exercise menu.

1.
2.
3.
4.
5.
6.
7.
Back squat
Straight-leg dead lift
Power clean
Bench press
Bent-over row
Push press
Pull-up (add weight as needed: weight plate hooked to a belt or
dumbbell held between the feet)
8. Leg tuck (add weight as needed: dumbbell held between the feet)
Core/Trunk Exercise
Frequency:
Goal:
2-3 x per week

Strength and stability 1-3 sets x 10-20 reps
The core or trunk is the projection platform for power exerted through the
arms and legs. The exercises listed in the Phase II Core/Trunk Exercise Menu
develop strength and stability through challenging and complex flexion,
extension and rotational movements. Choose four or more of the exercises
listed below to be performed at the end of resistance training or running, or
as a separate workout.
Prone rocknroll
Straight-leg hip raise
Seated leg tuck
Leg scissors
Alternating seated leg tuck
Alternating wide-leg sit-up
Rope Climbing
Frequency:
Goal:
1-2 x per week

Increase resistance by climbing while wearing body armor or some type of

weighted vest.
Speed Running
Frequency:
1 x per week
Choose one or more of the events listed below, and always walk during each
rest interval.

30-60 sec. x 10-15 reps in ACUs & boots

300-yd. shuttle run x 2-3 reps in ACUs & boots
Hill repeats (25-50 yds.) x 6-10 reps in ACUs & boots
Sustained Running and Swimming

Frequency:
2-4 x per week
Choose one or two run sessions and one or two swimming sessions each
week.
10

Terrain run x 20-30 min. in ACUs & boots
Five-mile timed run
Continuous swimming x 20-30 min., using any stroke
Continuous swimming x 20-30 min., using any stroke, wearing
ACUs & boots

Frequency:
2 x per week in ACUs, boots, with weapon
Weeks 1 & 2: 10 miles on road with 55-lb. load @ 160 min. (2 hrs.,

40 min.)** and 10 miles over terrain with 55-lb. load

@ 180 min. (3 hrs.)*

12 min.)** and 12 miles over terrain with 55-lb. load

@ 216 min. (3 hrs., 36 min.)*
Weeks 5 & 6: 15 miles on road with 55-lb. load @ 240 min. (4 hrs.)**

and 15 miles over terrain with 55-lb. load @ 270 min.

(4 hrs., 30 min.)*

and 20 miles over terrain with 55-lb. load @ 360 min.

(6 hrs.)*
* 18 min./mile pace
Frequency:
Goal:
After every PRT

Perform the five exercises listed in Phase I recovery-stretch drill at the end of
each Phase II PRT session.
11
Phase III
Frequency: Before every PRT
Goal:
Perform the 10 exercises listed in Phase I Preparation at the beginning of

each Phase III PRT session, before engaging in Phase III activities.
Resistance Training
Frequency:
Goal:
2 x per week
Strength/power 3-5 sets x 2-5 reps
Perform the following exercises in the order listed, preferably utilizing a

barbell and a high bar. Resistance for each exercise should be set so that you
reach fatigue during the performance of the last one or two desired repetitions. The set is over when form starts to break down. Recovery duration
between sets is 3-5 minutes, because of the high resistance and complexity of
the lifts performed in Phase III. Resistance-training exercises may be followed
by exercises selected from the Core/Trunk Exercise menu.

12
1.
2.
3.
4.
5.
Clean & press (5 sets x 3-5 reps)

Back squat (3-5 sets x 3-5 reps)
Bench press (3-5 sets x 2-5 reps)
Pull-up (3-5 sets x 2-5 reps; add weight as needed)
Leg tuck (5 sets x 5 reps; add weight as needed)
Core/Trunk Exercise
Frequency:
Goal:
2-3 x per week

Strength and stability 1-3 sets x 10-20 reps
The core or trunk is the projection platform for power exerted through the
arms and legs. The exercises listed in the Phase III Core/Trunk Exercise menu
develop strength and stability through challenging and complex flexion,
extension and rotational movements. Choose four or more of the exercises
listed below to be performed at the end of resistance training or running, or
as a separate workout.

Bent-leg hip raise

Alternating single-leg walk-up
Left side V-up
Right side V-up
Straight-leg sit-up/V-up
Seated pike body twist
Rope Climbing
Frequency:
Goal:
1-2 x per week

Increase resistance by climbing while wearing body armor or some type of

weighted vest.
13
Speed Running Menu

Frequency:
1 x per week
Choose two or more of the events listed below, and always walk during each
rest interval.


300-yd. shuttle run x 2-3 reps in ACUs & boots
Hill repeats (25-50 yds.) x 6-10 reps in ACUs & boots
Sustained Running and Swimming

Frequency:
2-4 x per week
Choose one or two run sessions and one or two swimming sessions each
week.


Terrain run x 20-30 min. in ACUs & boots
Five-mile timed run
Continuous swimming x 20-30 min., using any stroke
Continuous swimming x 20-30 min., using any stroke, wearing
ACUs & boots

Frequency:
2-3 x per week in ACUs, boots, with weapon

30 min.)** or 10 miles over terrain with 55-lb. load

@ 160 min. (2 hrs., 40 min.)*
14

or 12 miles over terrain with 55-lb. load @ 192 min.

(3 hrs., 12 min.)*
Weeks 5 & 6: 12 miles over terrain with 55-lb. load @ 192 min.

(3 hrs., 12 min.)* or 15 miles over terrain with 55-lb.
load @ 240 min. (4 hrs.)*
Weeks 7 & 8: 15 miles over terrain with 55-lb. load @ 240 min.

(4 hrs.)* or 20 miles over terrain with 55-lb. load

@ 320 min. (5 hrs., 20 min.)*
* 16 min./mile pace
Frequency:
Goal:
After every PRT

Perform the five exercises listed in Phase I recovery-stretch drill at the end of
each Phase III PRT session.
15
WEEK
MONDAY
Strength training (ST)

Ex 1-10 x 5 reps each
3 sets x 10-20 reps
3 sets x 12 reps
8 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
List training types and exercises here. Record times,
Sustained running
(SuR) and
core/trunk
distances,
resistance,
and (C/T)
sets and reps for goal
Ex 1-10 x 5 reps each and achieved results. Abbreviate as necessary to fit.
5-mile timed run, C/T 1-3 sets x 10 reps
45-min run (9 min/mile pace), C/T 3 sets x 10 reps
8 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY

Ex 1-10
3 sets x 12 reps
Goal
8 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
Speed running (SpR) and swimming (SW)

WARM-UP: Ex 1-10
GOAL: SpR 30-60s x 10 reps, 300-yd shuttle x 2 reps; SW 20-min freestyle
ACHIEVED: SpR goal, SW only 18-min freestyle
8 hr sleep
NOTES:
TYPE OF TRAINING:
20
16
Example Logbook Pages
Week of
Aug 3
to
Aug 9
Phase 1 Start
FRIDAY
ST and C/T
Ex 1-10
Enter date, phase, and phase
status
ST 3 sets x 13 reps, C/T 1-3 sets x 10
repsinformation in this area.
ST 3 sets x 13 reps, C/T 2 sets x 10 reps, achieved goal
8.5 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
Foot marching (FM)

Ex 1-10
10 miles on road w/ 30-lb load, 200 min (3 hrs, 20 min)
3 hrs, 10 min time
9 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
Swimming (SW) and core/trunk (C/T)

WARM-UP: Ex 1-10
Motivational advice, conditioning
SW 20-min freestyle, C/T 1-3 sets x 10 reps
recommendations, and
nutritional
GOAL:
tips are provided here.ACHIEVED: SW 20 min , C/T 3 sets x 10 reps
8 hr sleep, felt good today!
NOTES:
TYPE OF TRAINING:
SUCCESS
The most important key to achieving great success

is to decide upon your goal and launch, get started,
take action, move.
John Wooden
21
17
WEEK
MONDAY

Ex 1-10
3 sets x 10-20 reps
3 sets x 14 reps
8 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
Record duration and quality of

and sleep
here.and core/trunk (C/T)
Sustainedrest
running
(SuR)
Ex 1-10
SuR terrain run (TR)-30 min, C/T 1-3 sets x 10 reps
TR-32 min, C/T 3 sets x 13 reps
8 hr sleep
WEDNESDAY
ST
Ex 1-10
3 sets x 14 reps
3 sets x 14 reps
8 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
Speed running (SpR) and swimming (SW)

WARM-UP: Ex 1-10
GOAL: SpR 60-120s x 8 reps, 300-yd shuttle x 1 rep, 25-yd hill repeats x 6 reps
ACHIEVED: SpR goal, SW 24-min freestyle
8.5 hr sleep
NOTES:
TYPE OF TRAINING:
34
18
Example Logbook Pages
Week of
Sep 21
to
Sep 27
Phase
1 End
FRIDAY
ST and C/T
Ex 1-10
ST 3 sets x 10-20 reps, C/T 1-3 sets x 10 reps
ST 3 sets x 14 reps, C/T 3 sets x 10 reps
8 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
Foot marching (FM)

Ex 1-10
20 miles over terrain w/ 55-lb load, (6 hrs, 40 min)
6 hrs, 50 min
8 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
Swimming (SW) and core/trunk (C/T)

Ex 1-10
Use additional space here for notes,
SW 20-min freestyle, C/T 1-3 sets x 10 reps
thoughts, and observations.
SW 24-min freestyle, C/T 3 sets x 13 reps
8 hr sleep
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
35
19

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
20
WEEK
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUCCESS
The most important key to achieving great

success is to decide upon your goal and launch,
get started, take action, move.
John Wooden
21

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
22
WEEK
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
23

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
24
WEEK
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUCCESSFUL TRAINING PROGRAM FACTORS
FREQUENCY
INTENSITY
TIME
TYPE
25

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
26
WEEK
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
27

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
28
WEEK
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
PERSEVERANCE
I have missed more than 9,000 shots in my career. Ive lost
almost 300 games. Twenty-six times, Ive been trusted to take
the game-winning shot and missed. Ive failed over and over
in my life. And that is why I succeed.
Michael Jordan
29

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
30
WEEK
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
31

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
32
WEEK
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NUTRITION
At least two-thirds of your plate should be covered with
foods from the grains, vegetables and fruits groups, and no
more than one third should have a low fat or lean protein
source from the milk or meat group.
33

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
34
WEEK
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
35

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
36
WEEK
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
PREPARATION
Preparation is performed at the beginning of

every PRT.
37

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
38
WEEK
10
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
39

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
40
WEEK
11
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUCCESS
Success demands singleness of purpose.

Vince Lombardi
41

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
42
WEEK
12
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
43

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
44
WEEK
13
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
COMPUTING TRAINING HEART RATE
Step 1. Determine Maximum Heart Rate (MHR)
220 Age = MHR
Step 2. Determine Heart Rate Reserve (HRR)
MHR Resting Heart Rate (RHR) = HRR
Step 3. Determine Training Heart Rate (THR)
( % x HRR) + RHR = THR
45

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
46
WEEK
14
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
47

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
48
WEEK
15
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
DEDICATION
We first make our habit, then the

habits make us.
John Dryden Poet
49

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
50
WEEK
16
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
51

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
52
WEEK
17
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NUTRITION
Drink 8-10 glasses of water a day.
53

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
54
WEEK
18
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
55

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
56
WEEK
19
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
FORM
The set is over when form starts to

break down.
57

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
58
WEEK
20
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
59

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
60
WEEK
21
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
ATTITUDE
Attitude is a little thing that makes a

big difference.
Winston Churchill
61

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
62
WEEK
22
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
63

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
64
WEEK
23
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
COMPONENTS OF FITNESS
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
65

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
66
WEEK
24
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
67

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
68
WEEK
25
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
EXCELLENCE
We are what we repeatedly do.

Excellence then, is not an act, but a
habit.
Aristotle
69

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
70
WEEK
26
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
71

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
72
WEEK
27
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
CHALLENGE
It is impossible to win the race unless you venture

to run, impossible to win a victory unless you dare a
battle.
Richard M. De Vos
73

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
74
WEEK
28
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
75

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
76
WEEK
29
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NUTRITION
Take a multi-vitamin, multi-mineral supplement each day
with food. Choose one with no more than 100 percent of
the daily values. A mans supplement should have no more
than 10mg of iron, while a womans should have 19mg of
iron.
77

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
78
WEEK
30
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
79

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
80
WEEK
31
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
PROJECTION PLATFORM
The core or trunk is the projection platform for

power exerted through the arms and legs.
81

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
82
WEEK
32
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
83

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
84
WEEK
33
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
CHALLENGE
Accept the challenges, so that you

may feel the exhilaration of victory.
General George S. Patton
85

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
86
WEEK
34
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
87

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
88
WEEK
35
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
PRINCIPLES OF EXERCISE
Regularity Specificity
Progression Recovery
Balance
Overload
Variety
89

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
90
WEEK
36
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
91

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
92
WEEK
37
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
COURAGE
The ultimate measure of a man is not where he

stands in moments of comfort and convenience, but
where he stands at times of challenge.
Rev. Martin Luther King Jr.
93

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
94
WEEK
38
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
95

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
96
WEEK
39
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NUTRITION
Avoid most fast foods and processed foods (such

as burgers and sausage, chips, fries and other deepfried foods, snack crackers, snack cakes and pastries).
97

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
98
WEEK
40
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
99

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
100
WEEK
41
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
RECOVERY DRILL
The purpose of the recovery drill is to develop range

of motion and stability to enhance performance,
control injuries, and gradually bring the body back to
pre-exercise state.
101

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
102
WEEK
42
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
103

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
104
WEEK
43
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
ATTITUDE
Ability is what youre capable of doing. Motivation

determines what you do. Attitude determines how
well you do it.
Lou Holtz
105

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
106
WEEK
44
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
107

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
108
WEEK
45
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
AEROBIC ACTIVITY CRITERIA
Uses the large muscles of the body.
Is continuous, rhythmical and repetitive.
Is vigorous enough to raise and sustain the heart rate at a
training level for a minimum of 20 minutes.
109

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
110
WEEK
46
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
111

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
112
WEEK
47
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TRAIN HARD
If you train hard, youll not only be

hard, youll be hard to beat.
Herschel Walker
113

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
114
WEEK
48
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
115

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
116
WEEK
49
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
117

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
118
WEEK
50
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
119

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
120
WEEK
51
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
121

MONDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
TUESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
WEDNESDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
THURSDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
122
WEEK
52
Week of
to
Phase
FRIDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SATURDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
SUNDAY
TYPE OF TRAINING:
WARM-UP:
GOAL:
ACHIEVED:
NOTES:
NOTES
123
The Special Forces Creed

I am an American Special Forces Soldier!
I will do all that my nation requires of me.
I am a volunteer, knowing well the hazards of my profession.
I serve with the memory of those who have gone before me.
I pledge to uphold the honor and integrity of their legacy
in all that I am - in all that I do.
I am a warrior.
I will teach and fight whenever and wherever my nation requires.
I will strive always to excel in every art and artifice of war.
I know that I will be called upon to perform tasks in isolation,
far from familiar faces and voices.
With the help and guidance of my faith,
I will conquer my fears and succeed.
I will keep my mind and body clean, alert and strong.
I will maintain my arms and equipment in
an immaculate state befitting a Special Forces Soldier,
for this is my debt to those who depend upon me.
I will not fail those with whom I serve.
I will not bring shame upon myself or Special Forces.
I will never leave a fallen comrade.
I will never surrender though I am the last.
If I am taken, I pray that I have the strength
to defy my enemy.
I am a member of my Nations chosen soldiery,
I serve quietly, not seeking recognition or accolades.
My goal is to succeed in my mission - and live to succeed again.
De Oppresso Liber

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Special Forces Message

Special Forces Tactical Athletes Logbook

Physical Training Milestones

30 ft. Rope Climb

Physical Training Phases

The purpose of preparation is to ready the Soldier for physical-readiness

Bend and reach

Special Forces Tactical Athletes Logbook

9. Bent-leg body twist

2-3 x per week

Physical Training Phases

1-2 x per week

The following technique is recommended to successfully climb a rope:

Special Forces Tactical Athletes Logbook

30-60 sec. x 10-15 reps

1-2 x per week

Choose one or more of the events listed below.

Tempo run x 20-40 min.

Foot Marching Progression

1- 2 x week in ACUs, boots, with weapon

Physical Training Phases

Week 1: Water familiarization, achieve buoyancy and breath control

After every PRT

Special Forces Tactical Athletes Logbook

Overhead arm pull

Before every PRT

Perform the 10 exercises listed in Phase I Preparation at the beginning of

Physical Training Phases

2-3 x per week

Perform the following exercises in the order listed, preferably utilizing a

2-3 x per week

Special Forces Tactical Athletes Logbook

1-2 x per week

Increase resistance by climbing while wearing body armor or some type of

30-60 sec. x 10-15 reps in ACUs & boots

Sustained Running and Swimming

2-4 x per week

Physical Training Phases

Tempo run x 20-40 min.

Foot Marching Progression

2 x per week in ACUs, boots, with weapon

After every PRT

Special Forces Tactical Athletes Logbook

Perform the 10 exercises listed in Phase I Preparation at the beginning of

Perform the following exercises in the order listed, preferably utilizing a

Clean & press (5 sets x 3-5 reps)

Physical Training Phases

2-3 x per week

Bent-leg hip raise

1-2 x per week

Increase resistance by climbing while wearing body armor or some type of

Special Forces Tactical Athletes Logbook

Speed Running Menu

30-60 sec. x 10-15 reps in ACUs & boots

Sustained Running and Swimming

2-4 x per week

Tempo run x 20-40 min.

Foot Marching Progression

2-3 x per week in ACUs, boots, with weapon

Physical Training Phases

After every PRT

Special Forces Tactical Athletes Logbook

Special Forces Tactical Athletes Logbook

Strength training (ST)

SF Athlete's Logbook

SF Athlete's Logbook