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Mindfulness Training Exercise
Sit comfortably with the feet planted firmly on the floor. Lengthen your body through
your back, neck, and the top of your head. For the next two minutes, turn all of your
awareness to your breathing. Without changing the rate or quality of your breathing,
simply note the sensation of inhalation, the sensation of exhalation, and the pauses
between these two.
Now reflect:
How easy was it to focus your attention on your breathing for two straight minutes?
What distracting thoughts arose?
What judgments or evaluations pulled your awareness away from your breathing?
Take two additional minutes to repeat the exercise above. This time, when your
thoughts wander away from the breath, gently return your attention to your breathing.
Judgments may arise—“I can’t concentrate,” or “This is boring.” When this happens,
simply notice that this is a thought and bring your attention back to your breathing.
When your mind wanders, be gentle with yourself. Notice if you scold yourself for
deviating from the breath, accept the passing distraction, and focus your attention back
on the breath.
Now reflect again:
How did it feel taking an additional two minutes to focus on the breath?
How easy or difficult was it to maintain your attention on the breath?
What distracting thoughts and judgments arose?
How easy or difficult was it to gently bring your awareness back to your breathing?
How do you feel at the end of this exercise?
If you found it challenging to maintain present-moment awareness of the breath during
the last exercise, take heart; the body is a constant ally in remaining grounded in the
here and now. Your body feeds you constant updates about your experience of the
present moment. Observe your breathing. Note the feeling of your feet on the floor.
What signals are arising from your body—hunger, thirst, fatigue, discomfort, the need
to go to the bathroom? What are you seeing, hearing, smelling, tasting, touching? In
bringing the awareness to these ongoing status indicators, we are able to maintain
presence in the current moment.
Now reflect again:
How is this way of paying attention different from how you normally pay attention?
How might this way of paying attention have an effect on your health?
PROACTIVE HEALTH
13-11. Proactive health refers to taking charge of physical, emotional, and spiritual wellbeing to control and
minimize potential health hazards. As opposed to reactive health that focuses on a response to a hazard,
proactive health requires a disciplined approach to managing all aspects of health—from exercise, to diet and
nutrition, spirituality, and behaviors—in a preventative mode. The H2F System is designed to account for
the multitude of factors that influence health from a preemptive standpoint.
PHYSICAL EXERCISE
13-12. Regular participation in exercise helps to decrease disease risk and in most cases is beneficial
behavior that helps when treating diseases and symptoms. Beside daily physical training, Soldiers who tend
to have less physically demanding MOS- or work-related duties should incorporate physical activity |
7-22 | 157 | Holistic Health and Fitness Coaching
throughout the day. Taking movement breaks every hour or performing Stability and Movement Drills during
computer breaks, walking outside parking farther away, and taking the stairs all provide feasible ways to get
more movement throughout the day and thus decrease sedentary time.
13-13. The health benefits of activity are significant and numerous. They include lower all-cause mortality
rates; increased life span; prevention of cardiovascular disease, cancer (colon and breast), type II diabetes,
high blood pressure, and obesity. Exercise reduces the negative effects of aging, reduces dementia, and
enhances brain function. Cognitive benefits of exercise include improved concentration, memory, and mental
agility. Increasing physical activity decreases symptoms of depression and anxiety and improves
psychological well-being.
SURROUNDINGS
13-14. A Soldier’s surroundings include the home, workplace, neighborhood, emotional network, climate,
ecology, and healthcare environment where a Soldier goes to heal or prevent illness. Surroundings can
significantly impact the way Soldiers feel as well as their health outcomes. For example, a messy desk
cluttered with paper and used cups can stress some people. And a walking into a tidy clean space can
invigorate some people to focus quickly on a task.
13-15. In the study of epigenetics—how genes are expressed—the expression of genetic traits is linked to
the environment. The possibilities for how biological, psychological, and social phenomena interact and how
differences in environment might affect health are practically endless. However, if surroundings can cause
changes in health, modifying the surroundings can also influence H2F goals.
13-16. Changes to the environment and lifestyle do not have to be complicated or expensive. For example,
using darker curtains, a sleep mask, or earplugs can aid sleep; while re-painting a room a brighter color or
spending more time in nature can improve mood. Bringing a plant inside a home can improve indoor air
quality and even the aesthetic appeal of a room. Other methods to change environment can include—
* Asking smokers to move outside (or cut back).
* Cleaning the house using safe household products.
* Using a water filter.
* Placing weapons in locked boxes.
* Keeping cords and obstacles out of the way.
* Increasing consumption of fresh vegetables and fruit instead of processed convenience foods.
PERSONAL DEVELOPMENT
13-17. Soldiers often think of work-related development as the way to forge a successful professional life.
Developing a life outside professional spheres—personal development—balances work and play to provide
more energy for professional success. Personal development includes hobbies, interests in art and music,
volunteering, personal reading, and other sources of inspiration that help Soldiers to find their potential.
Personal development might encompass or include improving financial health, spending time with friends
and family, practicing forgiveness and gratitude, or committing random acts of kindness. These activities
improve self-awareness and identity, build social capital, nurture positive emotions, and cultivate hope and
optimism.
13-18. Meaningful activities for personal development are nearly infinite, but the impact of volunteering
on holistic health is worth particular attention. Of those who volunteered over a 12-month period, a study by
United Health Group published in 2013 found that 76 percent reported feeling healthier, 94 percent reported
improved mood, 78 percent reported lower stress levels, 96 percent reported enriched sense of purpose in
life, and 80 percent reported feeling control over health.
NUTRITION
13-19. The sheer number of resources and suggestions available for advice on nutrition make it imperative
for Soldiers to work in conjunction with the H2F performance team’s registered dietitian. In the absence of |
7-22 | 158 | Chapter 13
a dietitian, the following guidelines, fleshed out with the information in Chapter 8, “Nutritional Readiness,”
provide a rational approach for leaders:
* Eat breakfast. Front-load calories during the day—eat most calories earlier rather than later.
* Don’t skip meals or snacks.
* Cut back on caffeine.
* Drink more water and limit consumption of sugar-sweetened beverages.
* Limit eating out and bring a healthful lunch to work.
* Eat more fruits and vegetables. The more color on your plate, the better.
* Eat slowly and mindfully focusing on food rather than on screens; limit screen time during meals.
* Be realistic and make small changes over time.
* Be sensible and enjoy all foods in moderation.
RECHARGE
13-20. As discussed in the chapter 11, Soldiers need to maintain a well-balanced sleep-wake schedule for
overall health. Disruption of this schedule promotes chronic fatigue and the onset and progression of illness.
For those with less than 5 hours of sleep per night versus those with greater than 7 hours of sleep, there is an
increased risk of obesity, hypertension, diabetes, heart attack, and stroke.
13-21. Recharging does not just include sleep. Energy levels can be positively impacted by vacations, rest
periods, and breaks at work. Taking time for leisure, creativity, and hobbies or other non-work interests can
restore energy levels. The break from work does not have to be a long one for restored energy to happen.
FAMILY, FRIENDS, AND COLLEAGUES
13-22. A Soldier’s support network is perhaps the single most important variable in determining his or her
physical and emotional health. The stress hormone, cortisol, does not increase as much in stressful situations
when people have supportive companions nearby. A simple hug from a friend or family member can be a
stress-buffer, alleviating fears and increasing positive feelings. When contact activates the skin’s sensory
receptors, the hormone oxytocin—the one that makes people feel good—is stimulated and cortisol is reduced.
13-23. Soldiers have many ways to enhance social connections and relationships. The following list is by
no means exhaustive but includes many simple ways for Soldiers to improve their support network:
* Consider joining a health group, sports team or workout group.
* Become more active in the community through volunteering.
* Make sure to have a confidant to turn to.
* Connect with a significant other.
* Connect with animals. Heal or avoid negative relationships.
* Cultivate communication skills.
* Work with H2F performance team experts to build coping skills.
* Practice being compassionate to and thankful for others.
+ SPIRIT
13-24. Chapter 10 discusses spiritual readiness. It outlines ways that Soldiers and their leaders can
encourage individual spiritual readiness and development. When Soldiers seek a sense of meaning or purpose
in their lives, they can take practical actions toward that goal. For example, Soldiers can write in a journal to
answer questions about what spirit means to them. They can pray, meditate, join a spiritual community, or
connect with a chaplain or chaplain service. Some of the demonstrated benefits include—
* Coping: religiosity and spirituality can help people cope with many problems including anxiety,
chronic pain, addiction, mental disorders, and the stress caused by natural disasters and war.
* Pain control: Many people pray as a method to cope with pain. Prayer is a positive resource for
reducing pain and improving well-being and mood. Accessing religious and spiritual resources |
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decreases arthritis pain, chronic pain, migraines, and acute pain. Often, it seems that it is not that
the pain level is decreased so much as that a person’s ability to tolerate the pain is improved.
* Mental health benefits: incorporating religious and spiritual perspectives into Soldiers’ lives can
decrease their risk of posttraumatic stress, major depressive disorder, alcohol-related problems,
and suicidal ideation.
* Health benefits: religious people smoke less, exercise more, and have a healthier diet.
POWER OF THE MIND
13-25. What Soldiers think and believe about themselves strongly affects what they can achieve physically.
The H2F approach treats the Soldier’s physical and mental readiness as requiring equal amounts of attention.
In fact, it regards them as inseparable.
13-26. Examples of the power of the mind are well known. In the 1940s, Henry Beecher found that saline
injections with no medicinal potential reduced pain for wounded Soldiers. He coined the term “placebo
effect” to describe the phenomenon. In the 1970s, Herbert Benson began to study what he described as the
“relaxation response”—the body’s natural state of relaxation—and how this response can be activated
through the mind. Study participants who use mind-body practices experience genetic and molecular changes
not experienced by people in study control groups.
13-27. The field of psychoneuroimmunology studies the relationship among the nervous system, the
immune system, and the endocrine system. Thoughts and emotions have a measurable biochemical effect
and can change the body chemistry. Neuroplasticity research demonstrates that the nervous system can
change in response to the environment, personal behaviors, and the natural world. Even brains undergo
constant changes. For example, parts of the brain can shrink in response to chronic pain, and those same parts
can regrow with the use of mind-body techniques such as meditation and cognitive behavioral therapy—
therapy focused on changing behaviors by modifying thoughts in a positive way.
13-28. Some mind-body practices do not require referral for clinical or professional intervention. These
practices can include art therapies such as music, visual arts and dance. They also include autogenic training
and other forms of self-hypnosis, biofeedback devices that measure physiological activity such as heart rate
monitors. Lastly, mind-body practices include breathing exercises, imagery, journaling, meditation, and
progressive muscle relaxation.
H2F Coaching
Delivering improved readiness system in H2F requires a new paradigm of coaching,
teaching, and mentoring and contemporary performance readiness content. This
content integrates and condenses the domains of H2F into tactics, techniques, and
procedures that represent a culture shift for the Soldier: skin in, neck up |
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Holistic Health and Fitness Schedules
H2F training schedule development is a complex process. This chapter directs the
programming and provides template examples of how H2F is delivered.
INCORPORATING H2F TRAINING
14-1. Multiple variables impact the ability to apply one training schedule as a standard approach across all
of the Army. These variables include the length of the training cycle, time until operational, time until
deployment, cadre to Soldier ratios, shift work, availability of the H2F performance team, equipment and
facilities, MOS-specific training, and environmental (austere, hot, cold, and seasonal) considerations.
14-2. The H2F System addresses these constraints by expanding the time required to conduct readiness
training. Army physical readiness training will continue to occur at least 5 to 6 times per week for a total of
five to 7.5 hours. The H2F System supplements this training with approximately 2 to 4 more hours per week
of scheduled training in the SPRC. The expanded H2F training time permits more individual physical and
nonphysical programming. For example, BCT will emphasize more active recovery and strength training. It
will assess, group, and train Soldiers by ability for both endurance and strength activities. Both initial and
sustaining phase activities will continue to include training on free weights and occupational tasks such as
foot marches with progressive intensity and frequency across more arduous terrain, greater distances, and
heavier loads than previously. The length of the training cycle, MOS requirements, and mission-essential
tasks will determine how leaders insert these activities into the H2F schedule.
INITIAL PHASE
14-3. The initial phase of H2F training refers to the physical and nonphysical activities Soldiers perform
upon entering the Army. Initial phase training is meant to indoctrinate and condition Soldiers to the rigors of
life in the Army. These activities begin at varying degrees from recruitment, continuing through basic and
AIT, and up to the FUA. Soldiers are taught to use the proper uniforms and procedures to prevent injuries
under different environmental conditions, as well as techniques to maximize the benefits of nutrition,
spiritual, and sleep protocols.
FUTURE SOLDIER PROGRAM
RECRUIT TRAINING
Recruit training should not be started until the individual or recruit has
passed a routine physical examination at a military entrance processing
station.
14-4. Commanders in charge of preparing individuals and recruits for the physical demands of IMT have
certain considerations. The program outlined in this chapter specifies the physical intensity, duration, and
frequency of training. For the program to be safe and effective leaders need to follow it as written. Soldiers
need to conduct exercise regularly at the proper intensity to bring about desired changes in the body. Changes
in the body occur gradually. If Soldiers miss a whole week of physical training, then starting the week over
is better than pressing on too soon. In addition to the physical training programming, leaders need to teach
and follow information on the other H2F domains, particularly sleep and nutrition, to recruits. |
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GETTING STARTED
14-5. The physical training program begins with the recruiter assessing the physical condition of the recruit.
A recruiter administers the OPAT, which consists of the Standing Long Jump, Seated Power Throw, Strength
Deadlift, and Interval Aerobic Run. Graders record OPAT scores on DA Form 7888 (Occupational Physical
Assessment Test Scorecard). This assessment determines the recruit’s starting point and appropriate
placement into the FSP. The recruiter and the recruit review the scores on each event to determine which
training schedule the recruit will follow: strength schedule or endurance schedule.
14-6. Serious recruits commit up to 60 minutes per day to physical training four or five days per week.
Whether recruits start with the walk to run program or begin at a higher level, their programs will improve
their health and prepare them for the requirements of OPAT or IMT.
SAFETY
14-7. The FSP physical training program is a safe and effective way to improve physical fitness. Consistent
compliance with the following guidelines is the key:
* Always perform the prescribed warm-up and cool-down before and after the training activity.
* Perform only the prescribed number of sets and repetitions on the training schedule.
* Use proper form (precision) with fewer repetitions rather than poor execution with more
repetitions.
* Perform all the exercises in the order listed for each drill.
* If a day of training is missed, pick up with the next day on the training schedule.
INJURY CONTROL
14-8. Injuries are not uncommon during physical training, but recruits can prevent most injuries. Many
common injuries are caused by misuse—making a mistake in the amount of the exercise or in not following
the standard way to perform it. The most common injuries occur in the feet, ankle, and knee joints and leg
muscles. Recruits can avoid most injuries by paying deliberate attention and concentrating on the details of
the exercise—the standard for the movements. Most injuries can be best treated with rest. Ice, compression
and elevation of the injury may help with pain control. Leaders must report all accidents resulting in injury
or illness in accordance with AR 385-10.
14-9. A holistic approach to injury control requires proactive behavior on the part of the recruit. Recruits can
control injuries by following discussion in paragraphs 14-10 through 14-14. It outlines considerations that
recruits can use to improve their health and fitness.
Shoes
14-10. Recruits should choose an athletic shoe that is comfortable—fits properly and is new. Most local
Army training centers permit recruits attending BCT to wear personally procured shoes in FSP and for OPAT.
Shoes should conform to the design of the Army-issued athletic shoe. They must be durable and appropriate
for different activities besides running (jumping, turning, climbing, crawling, walking, and weight lifting),
different terrains (grass, sand, blacktop, trails, woodland, tracks, and gym floors), and various weather
conditions (snow, ice, rain, intense heat, and cold). Minimalist-style running shoes might not provide
protection and traction in inclement weather and on unimproved terrain such as gravel, roots, dirt, and mud.
Nutrition
14-11. Recruits learn that proper nutrition plays a major role in attaining and maintaining physical fitness
(see chapter 8 on nutritional readiness). Good dietary habits greatly enhance overall ability to maximize
potential in both physical and nonphysical performance. A good diet quality facilitates psychological
resilience in young adults. Successful recruits can eliminate highly processed, high-fat, and high-sugar foods
in favor of nutrient-dense choices, following this guidance:
* Bread, cereal, rice, and pasta: Try to make at least half of these choices whole-grain products, such
as 100 percent whole grain bread, brown rice or wild rice, barley, or oatmeal. |
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* Vegetables: Eat a variety—the more color on the plate, the better—at least 3 to 5 a day, especially
deep green types and the red, yellow, and orange varieties.
* Fruit: Eat all varieties—at least 2 a day. Try to have a citrus fruit or juice (for example, orange or
grapefruit) plus a blue, red purple, or orange type (for example, blueberries, strawberries, plums,
or peaches) every day.
* Milk, yogurt, and cheese: Select low fat milk or cottage cheese, low fat yogurt, and low fat cheeses.
* Meats, poultry, fish, eggs, beans: Choose lean meats, (round or loin), skinless chicken or turkey
breast, ham, fish, or seafood (not fried or battered), egg whites, and bean burgers.
* Fats, oils, nuts: Add a little, but use in moderation. Cut back on fried, greasy, oily or creamy, and
buttery foods. Use nut butters with no added sugar and eat nuts in small amounts.
* Sugar: Avoid added sugar and eliminate nutrient poor foods like candy, dessert, and sugary drinks.
* Supplements: Eat whole, real foods before choosing to take vitamins or other supplements that
may not have the nutrient profile and benefits claimed by the manufacturer.
Hydration
14-12. Leaders provide water for hydration before, during, and after physical training activity in the FSP.
Recruits drink 13 to 20 ounces of cool water at least 30–60 minutes before exercise. After the activity, they
drink to thirst. At all times, recruits need to limit alcoholic beverages and soft drinks; they avoid these drinks
after exercise as they are not suitable for proper hydration and recovery. Recruits may consume sports drinks.
However, they may also need to consider that sports drinks contain additional calories. Throughout the day
leaders encourage recruits to drink to thirst, approximately 8–10 glasses of water per day.
HYPONATREMIA
It is possible to drink too much water and become overhydrated or
hyponatremic. Be sure to limit intake to no more than 1½ quarts
per hour (48 ounces) during sustained exertion.
Clothing
14-13. Leaders ensure that the clothing is comfortable for the climate and bright or reflective enough for
outdoor activity conducted in the dark on roadways or sidewalks. Recruits should never wear rubberized or
plastic suits, facemasks, or other restrictive breathing devices during exercise or physical assessments.
Personal audio devices and earphones are appropriate for indoor activity. Leaders discourage these devices
for outdoor activity where they can reduce situational awareness and increase the risk of injury from other
pedestrians and traffic.
Heat and Cold
14-14. Recruits avoid exercising in extreme hot or cold weather. Leaders try to find alternate indoor
locations—schools, military Morale, Welfare, and Recreation facilities, community recreation centers, or
commercial fitness facilities—to reduce the risk of heat or cold injuries. Recruits also avoid exercising near
heavily trafficked streets and highways during rush hours. Leaders should check the air pollution index for
the local area to avoid exposure to air pollution.
HEAT AND COLD INJURIES
If recruits experience any of these symptoms, immediately stop the
physical activity and seek appropriate medical attention:
Heat cramps: muscular twitching, cramping, or muscular
spasms in the arms, legs, or trunk. |
7-22 | 164 | Chapter 14
Heat exhaustion (requires medical attention): excessive thirst,
fatigue, lack of coordination, increased sweating, cool or wet
skin, dizziness, confusion, or combination of symptoms.
Heatstroke (medical emergency, dial 911): no sweating, hot dry
skin, rapid pulse, rapid breathing, dizziness or confusion,
unconsciousness, seizure, or coma.
Hypothermia: shivering, loss of judgment, slurred speech,
drowsiness, or muscle weakness.
Frostbite: white or greyish-yellow skin color, skin that feels
unusually firm or waxy, or numbness in body parts exposed to
the cold—usually the ears, nose, feet, and hands.
PHYSICAL TRAINING SESSION
14-15. In untrained recruits, improvement in physical readiness is much greater and more rapid, relatively
speaking, than those with advanced levels of fitness. Because of this, low-load and low-volume strength and
endurance programs can produce substantial improvements. FSP physical training sessions follow this
principle. Leaders can increase volume for trained recruits so long as they continue to follow the RPE
guidelines in the FSP weekly templates (see table 14-1). For strength training, if recruits can complete two
repetitions over the repetition goal for an exercise for two consecutive workouts, they can increase the weight
by five to ten percent for the next strength session.
Table 14-1. Future Soldier Program schedule
Session RPE Drills and Exercises Time
FSP Week 1
Preparation: PD (INSTRUCTION)
Activities: Stability Drills (INSTRUCTION), MMD1 (INSTRUCTION), CD1
1-1 4-5 60’
(INSTRUCTION)
Recovery: RD (INSTRUCTION)
Preparation: PD (5 reps), HSD
1-2 4-9 Activities: MMD1; 1 mile run self-assessment 30’
Recovery: RD (20 secs)
Preparation: PD (5 reps), 4C, SSD
1-3 4-9 Activities: SDL, PWT, SLJ, IAR self-assessment (10 min rest between) 60’
Recovery: RD (20 secs)
Preparation: PD (5 reps), HSD
1-4 6-8 Activities: MMD1: 30:90s (4 reps) 20’
Recovery: RD (20 secs)
Preparation: PD (5 reps), 4C
1-5 4-7 Activities: SLJ and SDL improvement 30’
Recovery: RD (20 secs)
Table 14-1. Future Soldier Program schedule (continued)
Session RPE Drills and Exercises Time
FSP Week 1
Preparation: PD (5 reps)
1-6 4-9 Activities: IAR improvement: 30:60s (4 reps) 20’
Recovery: RD (20 secs) |
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FSP Week 2
Preparation: PD (5 reps), 4C
2-1 6-8 Activities: CD1 (5 reps), CD2 (5 reps) 30’
Recovery: RD (20 secs)
Preparation: PD (5 reps), HSD
2-2 2-5 Activities: MMD1; Recover run or walk (20 mins) 30’
Recovery: RD (20 secs)
Preparation: PD (5 reps), SSD
2-3 6-8 Activities: SPT improvement 20’
Recovery: self-stretching
Preparation: PD (5 reps), HSD
2-4 6-8 Activities: MMD1: Sustained run (12–20 mins) 30’
Recovery: RD (20 secs)
Preparation: PD (5 reps), 4C
2-5 4-8 Activities: Deadlift improvement 30’
Recovery: RD (20 secs)
Preparation: PD (5 reps), HSD
2-6 4-9 Activity: MMD1: 1.5 mile run self-assessment 30’
Recovery: RD (20 secs)
FSP Week 3
Preparation: PD (6 reps), SSD
3-1 8-9 Activities: PWT Improvement 30’
Recovery: RD (20 secs)
Preparation: PD (6 reps), 4C
3-2 4-6 Activities: CD1 (6 reps), CD2 (6 reps) 30’
Recovery: RD (20 secs)
Preparation: Walk (10 min), SSD
3-3 3-6 Activities: Recovery run or walk (20 mins with 20 lb back pack) 30’
Recovery: self-stretching
Preparation: PD (6 reps), HSD
3-4 7-9 Activities: IAR improvement: 30:60s (5 reps) 30’
Recovery: RD (20 secs)
Preparation: PD (6 reps), 4C
3-5 4-6 Activities: CD2 (7 reps) 20’
Recovery: RD (20 secs)
Preparation: PD (6 reps), HSD
3-6 6-8 Activities: MMD1: sustained run (10–20 mins) 45’
Recovery: RD (20 secs)
Table 14-1. Future Soldier Program schedule (continued)
Session RPE Drills and Exercises Time
FSP Week 4
Preparation: PD (7 reps), SSD
4-1 8-9 Activities: SLJ and Deadlift improvement 45’
Recovery: RD (20 secs)
Preparation: PD (7 reps), HSD
4-2 7-8 45’
Activities: IAR improvement: 30:60s (6 reps) or 60:120s (3 reps) |
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Recovery: RD (20 secs)
Preparation: PD (7 reps), 4C
4-3 7-8 Activities: CD1 (7 reps), CD2 (7 reps) 30’
Recovery: RD (20 secs)
Preparation: PD (5 reps), HSD
4-4 4-7 Activities: Walk 30 mins with 20 lb back pack 30’
Recovery: self-stretching
Preparation: PD (7 reps), 4C
4-5 8-9 Activities: PWT Improvement 20’
Recovery: RD (20 secs)
Preparation: PD (7 reps), HSD
4-6 6-7 Activities: MMD1: sustained run (20–30 mins) 45’
Recovery: RD (20 secs)
4C four for the core PD preparation drill
30:60 30 second sprint: 60 second walk PWT power throw
60:120 60 second sprint: 120 second walk RD recovery drill
CD conditioning drill rep repetition
FSP Future Soldier Program RPE rating of perceived exertion
HSD hip stability drill SDL strength deadlift
IAR interval aerobic run sec second
lb pound SLJ standing long jump
min minute SPT standing power throw
MMD military movement drill SSD shoulder stability drill
14-16. The physical training session consists of three elements—preparation, activity, and recovery. These
elements combine to meet the recruit’s training goal. That goal might be to improve OPAT scores, improve
muscular strength, or improve anaerobic power. The recruiter identifies a component of fitness that needs
improvement, and the recruit then trains that component during that specific physical training session.
14-17. The length of the physical training period prior to shipping to IMT varies. If recruits have only a few
weeks available to train and know from the outset, then one micro cycle of periodized training will be
possible. If more time is available, perhaps 60 to 90 days for a Regular Army recruit and 180 days for a
National Guard recruit, they can complete a progressive mesocycle of training. Recruits will be encouraged
to do their best. They will be instructed on the RPE scale and how to apply that to each session. Each session
and week in the FSP builds on the previous one, using OPAT improvement and other exercises that prepare
the recruit for BCT. If a session is missed, the recruit moves on to the next one. If a week is missed, the
recruit has to go back to complete that week. Weekly self-assessments of strength and endurance exercises
and activities give the recruit and the recruiter reassurance that they are making progress.
14-18. The initial part of this cycle includes light muscular endurance activities and the improvement of
movement skills. These activities reduce muscle soreness and improve trunk and limb flexibility. Awareness
of proper form while learning new movements will be paramount. This stage usually lasts up to four weeks
and depends on recruits’ adaptation to exercise and their projected date to ship to training. The main activity
during this initial stage begins with 15-20 minutes and may progress to 60 minutes. Goals set by the recruiter
will drive the frequency, intensity, total time, and type of exercises performed. Sets and repetitions will
increase to provide enough stimulus for continuous improvement.
14-19. As fitness improves, recruits should also improve in strength and endurance while their tolerance of
intensity and duration increases. Once they meet their initial goals, and if time allows, the recruiter repeats
assessment or proficiency in drills and exercises and may establish new goals. Otherwise, the recruits
maintain their program at levels similar to the BCT schedule to reduce the risk of injury when they arrive at
BCT. Injury control is the secondary effect of proper conditioning. The primary effect is physical readiness.
Preparation
14-20. Preparation exercises prepare the body for the more vigorous activity planned for the main portion
of exercise session. Preparation should be dynamic—involve movements of all the joints in multiple |
7-22 | 167 | Holistic Health and Fitness Schedules
directions, positions, and planes of motion—and conducted at a controlled slow or moderate cadence (50 or
80 counts per minute). Cadence and repetitions depend on the recruits’ fitness. Cadence does not exceed
moderate cadence and includes no more than 10 repetitions of any single 4-count exercise. On training days
that include more focus on upper body strength and mobility, recruits perform Four for the Core and the
Shoulder Stability Drill followed by Conditioning Drill 1. Recruits perform five 4-count repetitions of each
of the stability and conditioning drills. On training days that focus on endurance and mobility, they perform
the Preparation Drill warm-up followed by the Hip Stability Drill. Recruits may modify the exercises until
they can perform them to standard. See ATP 7-22.02 for exercise modifications for Preparation Drill and
Conditioning Drill 1.
Activities
14-21. Activities in the FSP are specified on the physical training schedule. See also physical training
schedules for BCT in table 14-6 on page 14-10 and for AIT in table 14-9 on page 14-21.
Recovery
14-22. Recovery serves to gradually slow the heart rate and helps prevent pooling of the blood in the legs
and feet after recruits have completed the most rigorous exercises. Recruits begin the cool down by walking
until their heart rates return to less than 100 bpm and heavy sweating stops. The cool down should last
approximately 10 minutes and occur immediately after recruits complete the main activities. The Recovery
Drill provides exercises designed to improve flexibility in most of the joints and reduce tightness of the
muscles in the body. These static stretches involve slowly stretching muscles and then holding that position
for an extended period of up to 30 seconds.
OPAT IMPROVEMENT
14-23. Some recruits need to make improvements to pass the OPAT. Table 14-2 lists OPAT improvement
portions in the FSP schedule. These exercises help recruits with limited physical training experience to
prepare for the OPAT. These exercises help develop strength, endurance, and movement skills using common
strength training methods and practices. The sequence of each training session is the same as the FSP
schedules: preparation, activities, and recovery. OPAT candidates with very limited running experience must
avoid running on consecutive days to prevent injuries. Table 14-2 lists the top three or four specific exercises
to improve performance on each OPAT event.
Table 14-2. OPAT improvement exercises
Standing Long Jump (SLJ) and Seated Power Throw (PWT) Interval Aerobic Run (IAR)
Straight Leg Deadlift (SLD)
Squat Incline Bench 30:90 run intervals
Deadlift Seated Row Sustained Run
Quadraplex Bent-Leg Raises Recovery Run (slow)
Interval Aerobic Run practice
30:90 30 second sprint: 90 second walk
BASIC COMBAT TRAINING
14-24. Soldiers in BCT continue to develop foundational fitness and movement skills they started in the
FSP. Soldiers in BCT, OSUT (red, white, and blue phases), and basic officer leader course-accessions follow
physical readiness training schedules that include the following drills and activities:
* Preparation Drill.
* Four for the Core.
* Hip Stability Drill.
* Shoulder Stability Drill.
* Conditioning Drill 1 and Conditioning Drill 2.
* Climbing Drill 1. |
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* Strength Training Circuit.
* Free Weight Training.
* Military Movement Drill 1.
* Running Drills 1 through 6.
* Interval Aerobic Run.
* 30:60s.
* 300 Meter Shuttle Run.
* Ability Group Run.
* Release Run.
* Foot March with fighting load.
* Recovery Drill.
* PMCS.
14-25. The first few weeks of BCT focus on muscular endurance as movement skills are built, adding
hypertrophy in the later weeks. Key drills to achieve this are the Strength Training Circuit and 300 Meter
Shuttle Run. Soldiers modify these drills by increasing the weight in the Strength Training Circuit and
running time during the 300-Meter Shuttle Run, for example. Soldiers modify the Strength Training Circuit
to focus on different components of strength:
* For hypertrophy, do 8–12 repetitions, 60 second rest.
* For muscular strength, do 5–8 repetitions, 60–120 seconds rest.
* For power, do 1–5 repetitions, 120 seconds.
14-26. Elastic resistance bands and kettlebells are required equipment and must be available at the platoon
level to optimize training time.
14-27. Missed sessions due to weather and other operational requirements are common. They should not
be made up. Leaders should move to the next scheduled session after the missed one.
14-28. Practice for the ACFT is permitted. The practice sessions should not focus on the Soldier’s score.
They should focus on Soldiers completing the event to standard, understanding the standard, and correcting
improper performance of the standard. Once Soldiers know the standards and understand how the test is
administered, they should use physical training to improve ACFT event performance and scores. Repeated
Deadlifting, Standing Power Throws, and Hand-Release Push-Up practice sessions are not recommended.
Such repeated sessions can over train the muscular endurance component of fitness at the expense of the
other components and lead to ACFT failures.
14-29. Skeletal tissue adaptations often happen after eight weeks of BCT. Until then, initial improvements
in strength and endurance will happen largely due to neurological adaptation—nerves get better at sending
signals to the muscles. Bones, tendons, and ligaments will continue to adapt (remodel) during this period.
These structures do not receive blood at the rate that muscles do, so the risk of injury is greater if Soldiers
overreach in training. Muscles will begin to get bigger around Week 8—muscle fiber size increases. All
Soldiers will have passed the OPAT before BCT. However, if they had curtailed FSPs or were deconditioned
prior to IMT, it may take longer for their skeletal systems to adapt.
14-30. Record testing of the ACFT should occur after a short taper or de-load period and on a day prior to
more intense training periods such as field training exercises. When Soldiers complete their ACFT events,
the grader records the number of completed repetitions, distances, or times on the DA Form 705 (Army
Combat Fitness Test Scorecard). If this is not the last week of the 10-week cycle, leaders should expect
higher risk of lower performance.
14-31. Large companies and battalions with high Soldier to cadre ratios should adhere to collective
schedules in the initial phase. Scores from performance on drills and exercises influence the commander’s
choice between an endurance- or strength-focused schedule (see table 14-3, table 14-4, table 14-5 on page
14-10, and table 14-6 on page 14-10). More often commanders have a higher need for strength-focused
scheduling. Unit MFTs or other installation H2F performance team members can assist with programming
choices for units without organic H2F performance teams. Both types of schedules can be found in this
doctrine. Endurance- and strength-focused schedules will prepare Soldiers for ACFT and HPDTs. Both |
7-22 | 169 | Holistic Health and Fitness Schedules
schedules allow some individualization of programming for Soldiers who need special conditioning due to
injury or illness.
Table 14-3. Abbreviations for physical readiness training
Exercises and Drills Abbreviations
300SR - 300 Meter Shuttle Run HR - Hill Repeats RUD1 - Running Drill 1
4C - Four for the Core HSD - Hip Stability Drill RUD2 - Running Drill 2
AGR - Ability Group Run LM 1 - Landmine Drill 1 RUD3 - Running Drill 3
AWST - Army Water Survival LM2 - Landmine Drill 2 RUD4 - Running Drill 4
Training
CL1 - Climbing Drill 1 MB1 - Medicine Ball Drill 1 RUD5 - Running Drill 5
CL2 - Climbing Drill 2 MB2 - Medicine Ball Drill 2 RUD6 - Running Drill 6
CD1 - Conditioning Drill 1 MMD1 - Military Movement Drill 1 RUD7 - Running Drill 7
CD2 - Conditioning Drill 2 MMD2 - Military Movement Drill 2 SSD - Shoulder Stability Drill
CD3 - Conditioning Drill 3 PD - Preparation Drill STC - Strength Training Circuit
ETM - Endurance Training P3T - Pregnancy and STM - Strength Training Machine
Machine Postpartum Physical Training
FM - Foot March PMCS - Preventive Maintenance ST1 - Suspension Training Drill 1
Checks and Services
FW - Free Weight Training RD - Recovery Drill ST2 - Suspension Training Drill 2
GD - Guerilla Drill RR - Release Run TR - Terrain Run
OPAT and ACFT Abbreviations
2MR - 2-Mile Run MDL - 3 Repetition Max Deadlift SDL - Strength Deadlift
HRP – Hand-Release Push-Up PWT - Seated Power Throw SLJ - Standing Long jump
IAR - Interval Aerobic Run SDC - Sprint-Drag-Carry SPT - Standing Power Throw
LTK - Leg Tuck RWR - Rest-to-Work Ratio
ACFT Army Combat Fitness Test OPAT Occupational Physical Assessment Test
Table 14-4. Endurance activities
Activities Purpose
Military Movement Drills 1 These drills dynamically prepare the body for more vigorous running
and 2 (MMD1 & MMD2) activities and develop motor efficiency.
30:60s and 60:120s These sprint walk drills improve anaerobic endurance. As a result, Soldiers
can sustain performance of physically demanding tasks at a higher
intensity for a longer duration.
300 Meter Shuttle Run The 300 Meter Shuttle Run develops the ability to repeatedly sprint after
(300SR) changing directions. It is an indicator of the Soldier’s anaerobic endurance,
speed, and agility.
Hill Repeats (HR) Hill Repeats are an effective means of developing explosive leg strength,
anaerobic endurance, and speed.
Table 14-4. Endurance activities (continued)
Activities Purpose
Ability Group Run (AGR) Ability Group Runs train Soldiers in groups of near-equal ability to sustain
running for improvement in aerobic endurance.
Unit Formation Run (UFR) Unit Formation Runs are based on a time and distance that can be
achieved with unit integrity and a display of unit cohesion.
Release Run (RR) Release Runs combine the benefits of formation running and individual
performance at higher training intensities. Soldiers will run in formation to a |
7-22 | 170 | Chapter 14
specified time (no more than 15-minutes), then are released to run further
out and back or directly back to the starting point.
Terrain Run (TR) Terrain Runs through local training areas, over hills, and around obstacles
improves mobility, endurance, and the ability to stop, start, and change
direction.
Foot March (FM) A Foot March as a movement component of maneuver is a critical Soldier
physical requirement. Regular foot marching prepares Soldiers to
successfully move under load.
Endurance Training Use of endurance training equipment may be required due to
Machines (ETMs) environmental constraints, safety for Soldiers on physical profile, and the
training of specific muscle groups during rehabilitation and reconditioning.
30:60 30 second sprint: 60 second walk 60:120 60 second sprint: 120 second walk
Table 14-5. Ability groups for physical readiness training
Exercise A group B group C group D group
Sumo Squat 75 lb KB x 5 reps 50 lb KB x 5 reps 35 lb KB x 5 reps 25 lb KB x 5 reps
Deadlift 75 lb KB x 5 reps 50 lb KB x 5 reps 35 lb KB x 5 reps 25 lb KB x 5 reps
Overhead Press 50 lb KB x 5 reps 40 lb KB x 5 reps 30 lb KB x 5 reps 20 lb KB x 5 reps
Pull-up 10 or more 5–9 reps 3–4 reps 0–2 reps
Leg Tuck 5 reps 4 reps 3 reps 0–2 reps
1-Mile Run Initial Phase 7:15 and faster 7:16 to 8:15 8:16 to 10:15 10:16 and slower
1-Mile Run Sustaining 6:30 and faster 6:31 to 7:15 7:16 to 8:00 8:01 and slower
Phase
KB kettlebell rep repetition
lb pound
Table 14-6. BCT physical training schedule weeks 1-10
Session BCT Week 1
1-1 Preparation: Pick up day
Preparation: PD INSTRUCTION
1-2 Activities: Ability Group Run ASSIGNMENT
Recovery: RD INSTRUCTION
Preparation: PD 5 reps
1-3 Activities: HSD INSTRUCTION, 4C INSTRUCTION, SSD INSTRUCTION
Recovery: RD 20 secs
Preparation: PD 5 reps
1-4 Activities: SSD, 4C, LTK ASSESSMENT for CL and STC Ability Group ASSIGNMENT
Recovery: RD 20 secs
Preparation: PD 5 reps
1-5 Activities: MMD1 INSTRUCTION, 300SR INSTRUCTION completing up to 3 reps
Recovery: RD 20 secs
Table 14-6. BCT physical training schedule weeks 1-10 (continued)
Session BCT Week 1
Preparation: PD 5 reps
1-6 Activities: HSD, MMD1, FM 4 miles
Recovery: RD 20 secs |
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Preparation: PD 5 reps
Activity: HSD, MMD1, Running Skill ASSESSMENT followed by RUD1 & RUD2
1-7
INSTRUCTION
Recovery: RD 20 secs
BCT Week 2
Preparation: PD
2-1 Activities: SSD, CL1 & CL2 INSTRUCTION completing up to 5 reps
Recovery: RD 20 secs
Preparation: PD 5 reps
Activities: HSD, MMD1, RUD RE-ASSESSMENT, 30:60 INSTRUCTION completing up to
2-2
5 reps
Recovery: RD 20 secs
Preparation: PD 5 reps
Activities: SSD, CL1 and CL AG ASSIGNMENT
AG A = 4+ reps of LTK
2-3 AG B = 3 reps of LTK
AG C = 2 reps of LTK
AG D = 0-1 rep of LTK or 2 reps with partner assist
Recovery: RD 20 secs
Preparation: PD 5 reps
Activities: HSD, MMD1, AGR x 15 mins
AGR A = 7:15 and faster
2-4 AGR B = 8:15 and faster
AGR C = 10:15 and faster
AGR D = 10:16 and slower (run-walk progression of 3 min run, 45 sec walk, repeat x 4)
Recovery: RD 20 secs
Preparation: PD 5 reps
2-5 Activity: CD1 & CD2 INSTRUCTION
Recovery: RD 20 secs
Preparation: PD 5 reps
Activity: RUD 1 & RUD2; 300SR with RWR completing up to 3 reps
AGR A = 1:20 per 400m pace
2-6 AGR B = 1:35
AGR C = 1:50
AGR D = 2:00
Recovery: RD 20 secs
Preparation: PD 5 reps, HSD
2-7
Recovery: PMCS INSTRUCTION
BCT Week 3
Preparation: PD 6 reps
3-1 Activities: RUD1, 300SR 2 reps; 30:60 6 reps
Recovery: RD 20 secs
Table 14-6. BCT physical training schedule weeks 1-10 (continued)
Session BCT Week 3
Preparation: PD 6 reps
3-2 Activities: SSD, 4C, STC INSTRUCTION completing 1 circuit
Recovery: RD 20 secs |
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Preparation: PD 6 reps
Activities: HSD, MMD1, AGR x 18 mins
AGR A = 7:15 and faster
3-3 AGR B = 8:15 and faster
AGR C = 10:15 and faster
AGR D = 10:16 and slower (run-walk progression of 4 min run, 30 sec walk, repeat x 4)
Recovery: RD 30 secs
Preparation: PD 6 reps
3-4
Recovery: PMCS, RD 30 secs
Preparation: PD 6 reps
3-5 Activities: HSD, MMD1, 60:120s 5 reps using AGs
Recovery: RD 30 secs
Preparation: PD 6 reps
Activities: SSD, 4C, STC x 1 circuit, hypertrophy-focused (8-12 reps per station with 60
3-6
secs rest between stations)
Recovery: PMCS
Preparation: Walk x 10 mins
3-7 Activities: CD1 & CD2 x 5 reps
Recovery: RD 30 secs
BCT Week 4
Preparation: PD 7 reps
4-1 Activities: SSD, 4C, STC x 1 hypertrophy
Recovery: RD 30 secs
Preparation: PD 7 reps
Activities: HSD, MMD1, AGR x 20 mins
AGR A: 7:15 and faster
4-2 AGR B: 8:15 and faster
AGR C: 10:15 and faster
AGR D: 10:16 and slower (run-walk progression of 6 min run, 30 sec walk, repeat x 3)
Recovery: RD 30 secs
Preparation: PD 5 reps (ACU)
Activities: SSD; CL1 + 1 x Flexed Arm Hang
AG A = 6 reps + 1
4-3 AG B = 5 reps + 1
AG C = 4 reps + 1 with partner assistance
AG D = 3 reps + 1 with partner assistance
Recovery: RD 30 secs
Preparation: PD 7 reps
4-4 Activities: HSD, RUD1, MMD1, 300SR x 2 reps, 30:60 x 8 reps
Recovery: RD 30 secs
Preparation: Walk x 10 mins
4-5 Activities: SSD, CD1 & CD2 x 5 reps
Recovery: RD 30 secs
Table 14-6. BCT physical training schedule weeks 1-10 (continued)
Session BCT Week 4
Preparation: PD 7 reps
4-6 Activities: SSD, 4C, FM x 8 miles
Recovery: RD 30 secs |
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Preparation: PD 5 reps
4-7 Activity: RUD2 & RUD3 INSTRUCTION
Recovery: RD 30 secs
BCT Week 5
Preparation: PD 8 reps
5-1 Activities: HSD, MMD1 or RUD 2 & RUD3, 60:120s x 8 reps
Recovery: RD 30 secs
Preparation: PD 8 reps
Activities: 4C, SSD, CL1 AG A = 8 reps, AG B = 6 reps, AG C = 5 reps, AG D = 4 reps
5-2
with partner assistance, CD1 & CD2 x 5 reps
Recovery: PMCS
Preparation: PD 8 reps
5-3 Activities: 4C, STC x 2 circuits, no CL1 exercises
Recovery: RD 30 secs
Preparation: PD 8 reps
Activities: HSD, MMD1 & MMD2, AGR x 25 mins.
AGR A: 7:15 and faster
5-4 AGR B: 8:15 and faster
AGR C: 10:15 and faster
AGR D: 10:16 and slower (run-walk progression of 8 min run, 30 sec walk, repeat x 3)
Recovery: RD 30 secs
Preparation: PD 8 reps
5-5 Activities: 4C, SSD, HSD, 20 min walk
Recovery: RD 30 secs,
Preparation: PD 5 reps
5-6 Activity: ACFT practice
Recovery: RD 30 secs
5-7 Recovery: PMCS
BCT Week 6
Preparation: PD 9 reps
6-1 Activities: MMD 1 & MMD2, RUD 60:120s x 4 reps
Recovery: RD 30 secs
Preparation: PD 9 reps
Activities: SSD, 4C, STC x 2 circuits (5–8 reps per station, 60–120 secs rest between
6-2
stations)
Recovery: RD (20 secs)
Preparation: Walk 9 min
6-3
Activities: PMCS
Preparation: PD 9 reps
6-4 Activities: SSD, HSD, FM 12 miles
Recovery: RD 30 secs |
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Table 14-6. BCT physical training schedule weeks 1-10 (continued)
Session BCT Week 6
Preparation: PD 9 reps
Activities: SSD, 4C, CL1 AG, CD1 & CD2 x 5 reps
CL1:
AG A = 10 reps
6-5
AG B = 8 reps
AG C = 5 reps
AG D = 4 reps (AG D joins AG C after this session)
Recovery: RD 30 secs,
Preparation: PD 9 reps
6-6 Activities: HSD, MMD1, 300SR x 2 reps, 60:120s INSTRUCTION completing up to 6 reps
Recovery: RD 30 secs
Preparation: walk (10 mins)
6-7
Activities: PMCS
BCT Week 7
Preparation: PD 10 reps
Activities: SSD, 4C, STC x 2 circuits increase weights to allow only 5–8 reps per station
7-1
with 120 secs rest between stations)
Recovery: RD (20 secs);
Preparation: PD 10 reps
7-2 Activities: 4C, HSD, 60:120s x 5 reps
Recovery: RD 30 secs
Preparation: PD 10 reps (ACU)
7-3 Activities: 4C, SSD, CL1 & CL2 x 6 reps
Recovery: RD 30 secs
Preparation: Walk (10 min)
7-4
Recovery: PMCS
Preparation: PD 10 reps
7-5 Activities: 4C, CD1 x 6 reps, STC x 2 circuits
Recovery: RD 30 secs
Preparation: PD 10 reps
7-6 Activity: HSD, MMD1, RUD 3 & RUD4 INSTRUCTION, 300SR x 2 reps, 60:120s x 6 reps
Recovery: RD 30 secs
Preparation: PD 10 reps
7-7 Activity: HSD, SSD, 4C
Recovery: RD 30 secs
BCT Week 8
Preparation: PD 10 reps
8-1 Activities: MDL, STC x 1 circuit
Recovery: RD 30 secs
Preparation: PD 10 reps
8-2 Activities: 60:120s 800m x 6 reps
Recovery: RD 30 secs
Preparation: Walk (10 min)
8-3
Activities: PMCS |
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Table 14-6. BCT physical training schedule weeks 1-10 (continued)
Session BCT Week 8
Preparation: PD 10 reps
Activities: HSD, RUD 3 & RUD4, MMD1, AGR
AGR A: 7:15 and faster
8-4 AGR B: 8:15 and faster
AGR C/D: 10:15 and faster (AGR D joins with AGR C. Pace target increases to 9:15 and
faster)
Recovery: RD 30 secs
Preparation: PD 10 reps
8-5 Activities: 4C, SSD, SDC x 1 rep
Recovery: RD 30 secs
Preparation: walk 10 mins
8-6
Activities: PMCS
Preparation: walk 10 mins
8-7
BCT Week 9
Preparation: PD 10 reps
9-1 Activities: ACFT
Recovery: RD 30 secs
9-2 FTX: condensed training
9-3 FTX: condensed training
9-4 FTX: condensed training
Preparation: PD 10 reps (ACU)
9-5 Activities: HSD, MMD1, FM 16 miles
Recovery: PMCS, RD
Preparation: PD 5 reps
Activity: HSD; RUD3 & RUD4, RUD 5 & RUD6 INSTRUCTION with optional RR x 10–15
9-6
mins
Recovery: RD 30 secs, AF
BCT Week 10
Preparation: PD 10 reps
Activities: ACFT re-test (for Soldiers who have not moved to FTU) or HSD, SSD, CD1 &
10-1 CD2 x 7 reps, STC power-focus (1–5 reps at each station and 2 mins rest between
stations)
Recovery: RD 30 secs
Preparation: Walk (10 min)
10-2
Activities: PMCS
Preparation: PD 10 reps
10-3 Activities: MMD1 & MMD2, 300SR 3 reps AG A/B = 2:00 min, AG C = 3:00, AG D = 3:50
Recovery: RD 30 secs
Preparation: Walk (10 min)
10-4
Activities: PMCS
10-5 Family Day Operations
Preparation: PD 10 reps (ACU and FLC)
10-6 Activities: 4C, SSD, CL1 & CL2 5 reps
Recovery: RD 30 secs |
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Table 14-6. BCT physical training schedule weeks 1-10 (continued)
Session BCT Week 10
Preparation: walk 10 mins
10-7
Activities: PMCS
4C four for the core LTK leg tuck
30:60 30 second sprint: 60 second walk m meter
60:120 60 second sprint: 120 second walk MDL maximum deadlift
300SR 300-meter shuttle run min minute
ACFT Army Combat Fitness Test MMD military movement drill
ACU Army combat uniform PD preparation drill
AG ability group PMCS preventive maintenance checks and services
AGR ability group run RD recovery drill
BCT basic combat training rep repetition
CD conditioning drill RR release run
CL climbing drill RUD running drill
FLC fighting load carrier RWR rest-to-work ratio
FM foot march sec second
FTU fitness training unit SSD shoulder stability drill
FTX field training exercise STC strength training circuit
HSD hip stability drill
FITNESS TRAINING UNIT ACFT IMPROVEMENT
14-32. When Soldiers move from BCT to FTUs, they have four weeks to improve their ACFT scores to
meet the Army standard. Most Soldiers pass the ACFT in the first two weeks at the FTU. For those who
require three to four weeks, individualized recovery will be prioritized over increasing the workouts, weight,
repetitions, or distance. The two-week schedule in table 14-7 can be repeated for Soldiers who need more
than two weeks of improvement training to meet ACFT standards.
Table 14-7. Fitness training unit ACFT improvement schedule
FTU Week 1 RPE
1-1a ACFT 10
Preparation: PD 5 reps
1-1b Activity: none 4
Recovery: PMCS
Preparation: PD 10 reps
1-2a Activities: MB1, LM1 INSTRUCTION, CD1 x 10 reps 5
Recovery: RD 30 secs
Preparation: PD 5 reps
1-2b Activity: ETM x 10 mins, HSD, 4C 4
Recovery: PMCS
Preparation: PD 5 reps
Activities: Running Skill assessment, RUD, 300SR x 3 reps on 3:00, or 60:120s x
1-3a 8
10 reps
Recovery: RD 30 secs
Preparation: PD 5 reps
1-3b Activity: MMD1 & MMD2 4
Recovery: PMCS
Preparation: PD 10 reps (ACUs)
1-4a Activities: STC exercises 5–10 with 30 secs RI x 3 circuits 7
Recovery: RD 30 secs |
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Table 14-7. Fitness training unit ACFT improvement schedule (continued)
FTU Week 1 RPE
Preparation: PD 5 reps
1-4b Activity: SPT and LTK practice 6
Recovery: PMCS
Preparation: PD 10 reps
1-5a Activities: RUD, RR x 30 mins, or 60:120s x 10 reps, 8
Recovery: RD 30 secs
Preparation: PD 5 reps
1-5b Activity: ETM x 20 mins or Aquatic training 4
Recovery: PMCS
Recovery: PMCS and/or RD, Aquatics, Stability Drills and mental imagery
Weekend 2-4
rehearsal
FTU Week 2
2-1a ACFT 10
Preparation: PD 5 reps
2-1b Activity: none 4
Recovery: PMCS
Preparation: PD 10 reps
2-2a Activities: MB1, LM1, CD1 x 10 reps 8
Recovery: RD 30 secs
Preparation: PD 5 reps
2-2b Activity: HSD, ETM x 20 mins 4
Recovery: PMCS
Preparation: PD 5 reps
2-3a Activities: RUD, 30:60s x 10 reps, 300SR x 1 rep 9
Recovery: RD x 30 secs
Preparation: PD 5 reps
2-3b Activity: STC exercises 1/2/3/4 with 30 secs RI x 3 circuits 7
Recovery: PMCS
Preparation: PD 10 reps (ACUs and 35 lb ruck)
2-4a Activities: HSD, MMD1 & MMD2, FM 3 miles at 15 min pace, or RR x 30 mins 7
Recovery: RD 30 secs
Preparation: PD 5 reps
2-4b Activity: MDL, HRP practice 8
Recovery: PMCS
Preparation: PD 10 reps
2-5a Activities: SDC x 1 rep, 2MR at ACFT goal pace 7
Recovery: RD 30 secs
Preparation: PD 5 reps
2-5b Activity: ETM x 30 mins or Aquatic training 4
Recovery: PMCS
Recovery: PMCS and/or RD, Aquatics, Stability Drills and mental imagery
Weekend 2-4
rehearsal
FTU Week 3/4
3-1 ACFT 10 |
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Table 14-7. Fitness training unit ACFT improvement schedule (continued)
2MR 2-mile run MB medicine ball drill
4C four for the core MDL maximum deadlift (3 repetitions)
30:60 30 second sprint: 60 second walk min minute
60:120 60 second sprint: 120 second walk MMD military movement drill
300SR 300-meter shuttle run PD preparation drill
ACFT Army Combat Fitness Test PMCS preventive maintenance checks and services
ACU Army combat uniform RD recovery drill
CD conditioning drill rep repetition
ETM endurance training machine RI rest interval
FM foot march RPE rating of perceived exertion
FTU fitness training unit RR release run
HRP hand-release push-up RUD running drill
HSD hip stability drill SDC sprint-drag-carry
lb pound sec second
LM landmine drill SPT standing power throw
LTK leg tuck STC strength training circuit
14-33. Equipment and schedules in table 14-7 (beginning on page 14-16) and table 14-8 support the
following guidelines for FTU commanders to develop their ACFT improvement schedules:
* First week FTU Soldiers follow the week 1 schedule.
* Second week FTU Soldiers follow the week 2 schedule.
* First week FTU Soldiers will be given two days of rest prior to taking their first ACFTs in the
FTU.
* For Soldiers requiring 3-4 weeks to pass the ACFT, the intensity of training is sustained, but
physical training recovery is emphasized over an increase in weight, repetitions, and distance.
* Weekends will be rest or recovery days prior to the Monday ACFT.
* Strength-focused days alternate with endurance days.
* Non-impact ETMs and aquatic training will be included.
* The schedule is includes instruction time for ETMs, new drills and exercises, and aquatic
conditioning.
* Joint and muscle mobilization (RD and PMCS) will be included after each session.
* A second session per day provides for mobility, running and lifting skill improvement.
14-34. Table 14-8 itemizes the equipment required to conduct the templated physical training. The two-
week schedule in table 14-7 (on page 14-16) can be repeated for Soldiers who need more time to meet Army
ACFT standards.
Table 14-8. FTU equipment requirements per 12 Soldiers for ACFT improvement training
Number per 12
Equipment Item Remarks / Specifications
Soldiers
Endurance Training Machines
Assault bicycle 2
Spin bicycle 2 TBD ACFT
Treadmill 2
Elliptical 2
Rower 2 TBD ACFT
Skier 2
Strength Training Machines
Chest Press 2
Leg Press 1
Prone Hamstring Curl 1
Lat Pull Down 1
Seated Row 1 |
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Table 14-8. FTU equipment requirements per 12 Soldiers for ACFT improvement training
(continued)
Number per 12
Equipment Item Remarks / Specifications
Soldiers
Free Weight Equipment
3 x 35 lb
Straight bars 6
3 x 45 lb
Squat Racks with pull- Pull-up bar does not have to be 62 inch standard used in
3
up bar Climbing Bars for ACFT
J Hooks 6
Incline Bench 3
Hexagon bars 3 3 x 60 lb
Pull-up bands 12 2 each black, green, blue, red, purple and yellow
Resistance bands 12 4 each red, blue and purple
2 x 12 inches high
Step stools / boxes 4
2 x 18 inches high
Landmines 4
24 x 10 lb 24 x 20 lb 24 x 30 lb 6 x 50 lb
Kettlebells 158
36 x 15 lb 24 x 25 lb 24 x 40 lb 6 x 60 lb
8 x 5 lb 8 x 15 lb 18 x 35 lb
Bumper plates 92
8 x 10 lb 18 x 25 lb 18 x 45 lb
12 x 10 lb 12 x 20 lb 12 x 30 lb 4 x 50 lb
Dumbbells 74
18 x 15 lb 12 x 25 lb 12 x 40 lb 2 x 60 lb
Slam balls 18 6 x 5 lb 6 x 10 lb 6 x 20 lb
ACFT Equipment
Climbing Bars 3 62 inch wide bars for Leg Tucks
Includes all standard equipment for each ACFT lane (1 x
hexagon bar, 500 lb bumper plates, 1 x 10 lb medicine ball, 2 x
ACFT Lanes 3
40 lb kettlebell, 1 x nylon sled with strap, 1 x 25 m measuring
tape, 10 x cones, 1 x stopwatch, 1 x 2 m PVC pipe).
ACFT Army Combat Fitness Test PVC polyvinyl chloride
lb pound TBD to be determined
m meter
ADVANCED INDIVIDUAL TRAINING AND ONE STATION UNIT
TRAINING
14-35. Several variables impact the ability to apply one training schedule across all of AIT and OSUT.
These include the length of the AIT and OSUT, the unit fill, cadre to student ratio, shift training, varying
HPDTs, MOS-specific training loads, and equipment, facility, and physical training field availability. When
developing AIT and OSUT unit schedules, commanders consider the following:
* Schedule physical training sessions six times per week including one recovery session.
* Alternate strength- with endurance-emphasis weeks.
* Progress from 5 repetitions of each exercises to a maximum of 10 repetitions. Do not do more than
10 repetitions. Instead cycle through the whole drill again, or continue on to another drill.
* Change the number of repetitions, weight lifted, and rest intervals for strength activities to match
individual and unit goals. A schedule that focuses on muscular strength will have fewer repetitions
per lift, increased weight per lift, and increased rest intervals per set. |
7-22 | 180 | Chapter 14
* Begin the Strength Training Circuit with one minute per station that includes time to move
between stations, so it is a muscular endurance activity. Modify the time per station to target other
components of physical readiness.
* Progress the Landmine Drill 1 (a Free Weight Training Drill) based upon physical training goals
of the unit.
* Use Running Drills 1–7 on recovery days to promote optimal running activity—Release Runs,
Terrain Runs, and Hill Repeats.
* Attach Suspension Training Drill 1 equipment to Climbing Pods or bars to improve a Soldier’s
balance, core, and upper body strength.
* Use Medicine Ball Drill 1 to improve coordination, dynamic balance, and upper body endurance.
* Schedule trained AIT units to regularly complete 40 or more exercises during one 60-minute
session. An example would include Preparation Drill, Shoulder Stability Drill, Conditioning Drills
1-3, Climbing Drills 1 and 2, Sprint-Drag-Carry, and Recovery Drill.
* Understand AIT running activity times are faster than BCT. Ability Groups are A, B, and C. There
is no D Group.
* Schedule speed running at least once per week. Repetitions increase from 5 to 10 for 30:60s,
60:120s, and Hill Repeats and up to three repetitions for the 300-Meter Shuttle Run.
* Monitor the sustained running goal of all Soldiers to pass the ACFT and the HPDTs of their MOSs.
If the MOS program of instruction requires sustained run distance goals beyond 2 miles, the speed
(in minutes per mile) of those runs should not be faster than the goal pace for the ACFT.
* Determine Foot March training based on the length of the AIT cycle, MOS requirements, and the
program of instruction. Army physical fitness uniform (known as APFU) and ACU modifications
assist with the exercise progression. See ATP 3-21.18 for information on foot marches.
14-36. Leaders conduct the ACFT in accordance to AR 40-501, using information in ATP 7-22.01, and the
course program of instruction. During AIT, leaders schedule the ACFT in week 14 (see table 14-9). During
OSUT, leaders schedule the ACFT in week 22 (see table 14-10 beginning on page 14-27). In both cases,
leaders may move the ACFT earlier in the cycle especially if a cumulative FTX is proposed for the
penultimate week of training. A practice ACFT scheduled at the beginning of the two-week peak period
precedes the record test. For longer or shorter AIT courses, leaders can adjust the pattern of train-peak-test
around other program of instruction requirements.
14-37. Preparation for the ACFT is built into the schedules for IMT. Frequent, repeated practice of the
ACFT or its separate events is not likely to improve pass rates or readiness. This schedule has event-specific
practice once per week in the weeks leading up to the record ACFT. Soldiers must train into physical
readiness. They cannot test into physical readiness. The ACFT validates the physical training program. It is
not the physical training program.
14-38. Practice and record ACFTs should be scheduled on Mondays so that Soldiers are properly recovered
prior to the test. A practice ACFT is an exact rehearsal of the record test event. If the record ACFT is not
conducted on a Monday, then no physical training will be scheduled on the day before the ACFT.
14-39. If the ACFT passing standard for 2-Mile Run event is 21 minutes (10:30 minutes per mile), then the
standard for passing a 3 mile run cannot be faster than 31:30 minutes (10:30 minutes per mile).
14-40. Soldiers in AIT, OSUT (Black and Gold Phases), and basic officer leader course-accessions add the
following drills and activities:
* Conditioning Drill 3.
* Climbing Drill 2.
* Military Movement Drill 2.
* 60:120s.
* Hill Repeats up and down.
* Sprint-Drag-Carry as a drill.
* Suspension Training Drill 1.
* Medicine Ball Drill 1. |
7-22 | 181 | Holistic Health and Fitness Schedules
* Landmine Drill 1.
* Guerilla Drill.
* Army Water Survival Training.
* PMCS.
14-41. Soldiers in OSUT (Black and Gold Phases) add following drills and activities:
* Free Weight Training Core (known as FWC) exercises:
Front Squat.
Back Squat.
Deadlift.
Bench Press.
Incline Bench.
* Free Weight Training Assistive (known as FWA) exercises:
Sumo Deadlift.
Heel Raise.
Bent-Over Row.
Single-Arm Bent-Over Row.
Upright Row.
Overhead Push-Press.
Bent-Arm Lateral Raise.
Shrug.
Pull Over.
Overhead Triceps Extension.
Biceps Curl.
Weighted Trunk Flexion.
Weighted Trunk Extension.
Table 14-9. AIT physical training schedule (14 Weeks)
Session AIT Week 1 Uniform
Preparation: PD (10 reps), HSD, 4C
1-1 Activities: 1MR for time for AGR assignment; AGR x 1 mile
Recovery: RD (20 secs)
Preparation: PD (10 reps), HSD, SSD
1-2 Activities: STC (3 rounds in 32 min) ACU
Recovery: RD (20 secs)
Preparation: Walk (10 min)
1-3
Activities/Recovery: PMCS INSTRUCTION
Preparation: PD (5 reps), HSD, MMD1 & MMD2
1-4 Activities: AGR 20 min or RR for 20 min, release after 5 min
Recovery: RD (20 secs)
Preparation: PD (10 reps), MDL warm-up
1-5 Activities: practice ACFT
Recovery: PMCS
Preparation: PD (10 reps)
1-6 Activities: GD INSTRUCTION ACU
Recovery: RD (20 secs) |
7-22 | 182 | Chapter 14
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 2 Uniform
Preparation: PD (10 reps), HSD, SSD
2-1 Activities: CD1 & CD2 (5 reps x 2), SDC (1 rep), CL1 (5 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps) HSD, 4C. MMD1 & MMD2
Activities: GD, 300SR (2 reps), AGR A = 70–90 secs, AGR B = 80–100,
2-2
AGR C = 90–110 at 1:3 rest ratio
Recovery: PMCS
Preparation: Walk 20 min
2-3 Activities: MB1 or LM1 INSTRUCTION
Recovery: RD (20 secs)
Preparation: PD (10 reps), SSD, HSD
Activities: STC (3 rounds in 32 min)—record Sumo Squat, Supine Chest
2-4
Press and Leg Tuck
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2 ACU with
2-5 Activities: 60:120s (8 reps) athletic
Recovery: RD (30 secs) shoe
Preparation: PD (10 reps), HSD, 4C
2-6 Activity: FM 5 miles ACU
Recovery: PMCS
AIT Week 3
Preparation: PD (10 reps), 4C
3-1 Activities: MB1 or LM1 INSTRUCTION
Recovery: RD (30 secs)
Preparation: PD (10 reps), MMD1 & MMD2
3-2 Activities: HR-Up (8 reps)
Recovery: PMCS
Preparation: Walk (30 min)
3-3
Activities/Recovery: ST1 INSTRUCTION
Preparation: PD (10 reps), SSD, HSD
3-4 Activities: FM 5 miles (Alt: AGR A = 30 min, AGRs B/C = 25 min) ACU
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
ACU with
3-5 Activities: GD, CL2 INSTRUCTION
FLC
Recovery: PMCS
Preparation: PD (10 reps), HSD, 4C
3-6 Activities: 30:60s (10 reps), SDC (1 rep)
Recovery: RD (30 secs)
AIT Week 4
Preparation: PD (10 reps), 4C
4-1 Activities: MB1, CD1 & CD2 (6 reps x 2)
Recovery: RD (30 secs) |
7-22 | 183 | Holistic Health and Fitness Schedules
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 4 Uniform
Preparation: PD (10 reps), MMD1 & MMD2
4-2 Activities: HR-Up (8 reps)
Recovery: PMCS
Preparation: Walk (30 min)
4-3
Activities/Recovery: RUD
Preparation: PD (10 reps), SSD, HSD;
4-4 Activities: FM 5 miles (Alt: AGR A = 30 min, AGRs B/C = 25 min) ACU
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
4-5 Activities: ST1, GD, CL2 (5 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), HSD, 4C
4-6 Activities: 30:60s x 10 reps, 300SR (1 rep)
Recovery: RD (30 secs)
AIT Week 5
Preparation: PD (10 reps), 4C, HSD
Activities: STC (2 rounds, 21 min, progress weight), SDC (2 reps, 1:3 rest
5-1
ratio), CD1 & CD2 (6 reps x 2)
Recovery: RD (30 secs)
Preparation: PD (10 reps), MMD1 & MMD2
5-2 Activities: HR-Down INSTRUCTION
Recovery: PMCS
Preparation: PD (10 reps), 4C, SSD
5-3 Activities: CD3 INSTRUCTION
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
5-4 Activities: HR-Down (5 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
5-5 Activities: CD1 & CD2 (6 reps x 1), CD3 (5 reps)
Recovery: RD (30 secs)
Preparation: Walk (10 min)
5-6
Activities/Recovery: RUD
AIT Week 6
Preparation: PD (10 reps), HSD, 4C
6-1 Activities: 30:60s x 10 reps, 300SR (2 reps)
Recovery: RD (30 secs)
Preparation: Walk (30 min)
6-2
Activities/Recovery: RUD |
7-22 | 184 | Chapter 14
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 6 Uniform
Preparation: PD (10 reps), 4C, HSD
Activities: STC (2 rounds, 21 min, progress weight), SDC (2 reps, 1:3 rest
6-3
ratio)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
6-4 Activities: FM 7 miles ACU
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
6-5 Activities: CD1 & CD2 (6 reps), CD3 (6 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
6-6 Activities: RR 30 mins
Recovery: RD (30 secs)
AIT Week 7
Preparation: PD (10 reps), 4C
7-1 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2, RUD
7-2 Activities: HR-Down (6 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, HSD
7-3 Activities: STC (2 in 21 mins, progress weight), CD1 & CD2 (7 reps x 2)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
7-4 Activities: AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
7-5 Activities: LM1 or MB1, GD, CL2 (6 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), HSD, 4C
7-6 Activities: 30:60s (10 reps), SDC (2 reps with 1:3 rest ratio)
Recovery: RD (30 secs)
AIT Week 8
Preparation: PD (10 reps), 4C
8-1 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
8-2 Activities: 60:120s (8 reps), 300SR (1 rep)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD, 4C
8-3 Activities: STC (2 in 31 mins at 90 secs per station, 6–8 reps per station)
Recovery: PMCS |
7-22 | 185 | Holistic Health and Fitness Schedules
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 8 Uniform
Preparation: PD (10 reps), MMD1 & MMD2
Activities: SDC (1 rep), AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR
8-4
target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
8-5 Activities: CD1 & CD2 (7 reps), CD3 (7 reps)
Recovery: RD (30 secs)
Preparation: Walk (30 min)
8-6
Activities/Recovery: RUD
Preparation: PD (10 reps), 4C
9-1 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD, RUD
9-2 Activities: TR x 30 mins, using RR format.
Recovery: RD (30 secs)
AIT Week 9
Preparation: PD (10 reps), 4C, SSD
9-3 Activities: ST1, GD, CL2 (7 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
9-4 Activities: HR-Up (6 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
9-5 Activities: CD1 & CD2 (8 reps), CD3 (8 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
9-6 Activities: FM 8 miles ACU
Recovery: RD (30 secs)
AIT Week 10
Preparation: PD (10 reps), SSD, HSD;
10-1 Activities: AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
10-2 Activities: LM1 or MB1, CL2 (8 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD, RUD
10-3 Activities: RR x 30 mins at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
10-4 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
10-5 Activities: HR-Up (7 reps)
Recovery: RD (30 secs) |
7-22 | 186 | Chapter 14
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
Session AIT Week 10 Uniform
Preparation: PD (10 reps), 4C, SSD
10-6 Activities: CD1 & CD2 (9 reps), CD3 (9 reps)
Recovery: RD (30 secs)
AIT Week 11 (ACFT Peak 1)
11-1 ACFT practice
Preparation: Walk (30 min)
11-2
Activities/Recovery: RUD, PMCS
Preparation: PD (10 reps), SSD, HSD;
Activities: AGR A = 30 min, AGRs B/C = 25 min at sub-ACFT 2MR target
11-3
pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
11-4 Activities: STC (3 rounds in 32 min)
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD
11-5 Activities: SDC (2 reps), GD, CL1 & CL2 (8 reps) ACU
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
11-6 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
AIT Week 12 (ACFT Peak 2)
Preparation: PD (10 reps), SSD, HSD
12-1 Activities: LM1, CD3 (10 reps)
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
12-2 Activities: 60:120s (10 reps), 300SR (1 rep)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
12-3 Activities: ST1 or CL1 or LM1, CD1 & CD2 (10 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD, MMD1&2
Activities: AGR A = 30 min, AGRs B/C = 25 min at sub-ACFT 2MR target
12-4
pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
12-5 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD
12-6 Activities: FM 10 ACU
Recovery: RD (30 secs)
AIT Week 13 (FTX Week)
13-1 FTX Activities: condensed training
13-2 FTX Activities: condensed training
13-3 FTX Activities: condensed training |
7-22 | 187 | Holistic Health and Fitness Schedules
Table 14-9. AIT physical training schedule (14 Weeks) (continued)
AIT Week 13 (FTX Week)
13-4 FTX Activities: condensed training
13-5 FTX Activities: condensed training
13-6 Final FM 12 miles
AIT Week 14 (ACFT / Graduation Week)
14-1 ACFT record
Preparation: PD (10 reps), HSD, SSD
14-2 Activities: AGR A = 30 min, AGRs B/C = 25 min
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
14-3
Recovery: PMCS
Preparation: PD (10 reps),
14-4 Activities: RUD
Recovery: RD (30 secs)
Preparation: PD (10 reps)
14-5 Activities: UFR
Recovery: RD (30 secs)
14-6 Graduation
4C four for the core MDL maximum deadlift
30:60 30 second sprint: 60 second walk min minute
60:120 60 second sprint: 120 second walk MMD military movement drill
300SR 300-meter shuttle run MR mile run
ACFT Army Combat Fitness Test PD preparation drill
ACU Army combat uniform PMCS preventive maintenance checks and services
AGR ability group run RD recovery drill
AIT advanced individual training rep repetition
Alt alternate RM repetition maximum
CD conditioning drill RR release run
CL climbing drill RUD running drill
FLC fighting load carrier SDC sprint-drag-carry
FM foot march sec second
FTX field training exercise SPT standing power throw
GD guerilla drill SSD shoulder stability drill
HR hill repeats ST suspension training drill
HRP hand-release push-up STC strength training circuit
HSD hip stability drill TR terrain run
LM landmine drill UFR unit formation run
MB medicine ball drill
Table 14-10. OSUT physical training schedule (22 weeks)
Session OSUT Week 1 Uniform
Preparation: PD (10 reps), HSD, 4C
1-1 Activities: 1MR for time for AGR assignment; AGR x 1 mile
Recovery: RD (20 secs)
Preparation: PD (10 reps), HSD, SSD
1-2 Activities: STC (3 rounds in 32 min) ACU
Recovery: RD (20 secs)
Preparation: Walk (10 min)
1-3
Activities/Recovery: PMCS INSTRUCTION
Preparation: PD (5 reps), HSD, MMD1 & MMD2
1-4 Activities: AGR 20 min or RR for 20 min, release after 5 min
Recovery: RD (20 secs) |
7-22 | 188 | Chapter 14
Table 14-10. OSUT physical training schedule (22 weeks) (continued)
Session OSUT Week 1 Uniform
Preparation: PD (10 reps), MDL warm up
1-5 Activities: practice ACFT
Recovery: PMCS
Preparation: PD (10 reps)
1-6 Activities: GD INSTRUCTION ACU
Recovery: RD (20 secs)
OSUT Week 2
Preparation: PD (10 reps), HSD, SSD
2-1 Activities: CD1 & CD2 (5 reps x 2), SDC (1 rep), CL1 (5 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps) HSD, 4C, MMD1 & MMD2
Activities: GD, 300SR (2 reps), AGR A = 70–90 secs, AGR B = 80–100,
2-2
AGR C = 90–110 at 1:3 rest ratio
Recovery: PMCS
Preparation: Walk 10 min
2-3
Activities: MB1 or LM1 INSTRUCTION
Preparation: PD (10 reps), SSD, HSD
Activities: STC (3 rounds in 32 min)—record Sumo Squat, Supine Chest Press
2-4
and Leg Tuck
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2 ACU with
2-5 Activities: 60:120s (8 reps) athletic
Recovery: RD (30 secs) shoe
Preparation: PD (10 reps), HSD, 4C
2-6 Activity: FM 5 miles ACU
Recovery: PMCS
OSUT Week 3
Preparation: PD (10 reps), 4C
3-1 Activities: MB1 or LM1 INSTRUCTION
Recovery: RD (30 secs)
Preparation: PD (10 reps), MMD1 and MMD2
3-2 Activities: HR-Up (8 reps)
Recovery: PMCS
Preparation: Walk (20 min)
3-3
Activities/Recovery: ST1 INSTRUCTION
Preparation: PD (10 reps), SSD, HSD
3-4 Activities: FM 5 miles (Alt: AGR A = 30 min, AGRs B/C = 25 min)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD
ACU with
3-5 Activities: GD, CL2 INSTRUCTION
FLC
Recovery: PMCS |
7-22 | 189 | Holistic Health and Fitness Schedules
Table 14-10. OSUT physical training schedule (22 weeks) (continued)
Session OSUT Week 3 Uniform
Preparation: PD (10 reps), HSD, 4C
3-6 Activities: 30:60s (10 reps), SDC (1 rep)
Recovery: RD (30 secs)
OSUT Week 4
Preparation: PD (10 reps), 4C
4-1 Activities: MB1, CD1 & CD2 (6 reps x 2)
Recovery: RD (30 secs)
Preparation: PD (10 reps), MMD1 & MMD2
4-2 Activities: HR-Up (8 reps)
Recovery: PMCS
Preparation: Walk (30 min)
4-3
Activities/Recovery: RUD
Preparation: PD (10 reps), SSD, HSD
4-4 Activities: FM 5 miles (Alt: AGR A = 30 min, AGRs B/C = 25 min) ACU
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
4-5 Activities: ST1, CL2 (5 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), HSD, 4C
4-6 Activities: 30:60s x 10 reps, 300SR (1 rep)
Recovery: RD (30 secs)
OSUT Week 5
Preparation: PD (10 reps), 4C, HSD
Activities: STC (2 rounds, 21 min, progress weight), SDC (2 reps, 1:3 rest ratio),
5-1
CD1 & CD2 (6 reps x 2)
Recovery: RD (30 secs)
Preparation: PD (10 reps), MMD1 & MMD2
5-2 Activities: HR-Down INSTRUCTION
Recovery: PMCS
Preparation: PD (10 reps), 4C, SSD
5-3 Activities: CD3 INSTRUCTION
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
5-4 Activities: HR-Down (5 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
5-5 Activities: CD1 & CD2 (6 reps x 1), CD3 (5 reps)
Recovery: RD (30 secs)
Preparation: Walk (30 min)
5-6
Activities/Recovery: RUD
OSUT Week 6
Preparation: PD (10 reps), HSD, 4C
6-1 Activities: 30:60s x 10 reps, 300SR (2 reps)
Recovery: RD (30 secs) |
7-22 | 190 | Chapter 14
Table 14-10. OSUT physical training schedule (22 weeks) (continued)
Session OSUT Week 6 Uniform
Preparation: Walk (10 min)
6-2
Activities/Recovery: RUD
Preparation: PD (10 reps), 4C, HSD
6-3 Activities: STC (2 rounds, 21 min, progress weight), SDC (2 reps, 1:3 rest ratio)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
6-4 Activities: FM 7 miles ACU
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
6-5 Activities: CD1 & CD2 (6 reps), CD3 (6 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
6-6 Activities: RR 30 mins
Recovery: RD (30 secs)
OSUT Week 7
Preparation: PD (10 reps), 4C
7-1 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2, RUD
7-2 Activities: HR-Down (6 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, HSD
7-3 Activities: STC (2 in 21 mins, progress weight), CD1 & CD2 (7 reps x 2)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
7-4 Activities: AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
7-5 Activities: LM1 or MB1, CL2 (6 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), HSD, 4C
7-6 Activities: 30:60s (10 reps), SDC (2 reps with 1:3 rest ratio)
Recovery: RD (30 secs)
OSUT Week 8
Preparation: PD (10 reps), 4C
8-1 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
8-2 Activities: 60:120s (8 reps), 300SR (1 rep)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD, 4C
8-3 Activities: STC (2 in 31 mins at 90 secs per station, 6-8 reps per station)
Recovery: PMCS |
7-22 | 191 | Holistic Health and Fitness Schedules
Table 14-10. OSUT physical training schedule (22 weeks) (continued)
Session OSUT Week 8 Uniform
Preparation: PD (10 reps), MMD1 & MMD2
Activities: SDC (1 rep), AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR
8-4
target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
8-5 Activities: CD1 & CD2 (7 reps), CD3 (7 reps)
Recovery: RD (30 secs)
Preparation: Walk (30 min)
8-6
Activities/Recovery: RUD
OSUT Week 9
Preparation: PD (10 reps), 4C
9-1 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD, RUD
9-2 Activities: TR x 30 mins, using RR format.
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
9-3 Activities: ST1, GD, CL2 (7 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
9-4 Activities: HR-Up (6 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
9-5 Activities: CD1 & CD2 (8 reps), CD3 (8 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
9-6 Activities: FM 8 miles ACU
Recovery: RD (30 secs)
OSUT Week 10
Preparation: PD (10 reps), SSD, HSD
10-1 Activities: AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
10-2 Activities: LM1 or MB1, CL2 (8 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD, RUD
10-3 Activities: RR x 30 mins at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
10-4 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
10-5 Activities: HR-Up (7 reps)
Recovery: RD (30 secs) |
7-22 | 192 | Chapter 14
Table 14-10. OSUT physical training schedule (22 weeks) (continued)
Session OSUT Week 10 Uniform
Preparation: PD (10 reps), 4C, SSD
10-6 Activities: CD1 & CD2 (9 reps), CD3 (9 reps)
Recovery: RD (30 secs)
OSUT Week 11
11-1 ACFT practice
Preparation: Walk (30 min)
11-2
Activities/Recovery: RUD, PMCS
Preparation: PD (10 reps), 4C, SSD
11-3 Activities: LM1 or MB1, GD, CL2 (8 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD, RUD
11-4 Activities: RR x 30 mins at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
11-5 Activities: CD1 and CD2 (10 reps), CD3 (10 reps)
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
11-6 Activities: HR-Up and Down (5 reps each)
Recovery: RD (30 secs)
OSUT Week 12
Preparation: PD (10 reps), SSD, HSD, MMD1 & MMD2
12-1 Activities: AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: Walk (30 min)
12-2
Activities/Recovery: FWC INSTRUCTION, PMCS
Preparation: PD (10 reps), SSD, HSD, RUD
12-3 Activities: TR x 30 mins, using RR format.
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
12-4 Activities: FWC Front Squat, Back Squat
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD
12-5 Activities: FM 9 miles ACU
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
12-6 Activities: FWC Bench Press, Incline Bench
Recovery: PMCS
OSUT Week 13
Preparation: Walk (10 min)
13-1
Activities/Recovery: FWA INSTRUCTION, PMCS
Preparation: PD (10 reps), SSD, HSD, MMD1 & MMD2
13-2 Activities: AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace
Recovery: RD (30 secs) |
7-22 | 193 | Holistic Health and Fitness Schedules
Table 14-10. OSUT physical training schedule (22 weeks) (continued)
Session OSUT Week 13 Uniform
Preparation: PD (10 reps), 4C, SSD
13-3 Activities: FWA plus Front Squat or Back Squat
Recovery: PMCS
Preparation: PD (10 reps), 4C, SSD
ACU with
13-4 Activities: GD, CL2 (10 reps)
FLC
Recovery: PMCS
Preparation: PD (10 reps), 4C, SSD
13-5 Activities: FWA plus Bench Press or Incline Bench
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
13-6 Activities: 60:120s (10 reps)
Recovery: RD (30 secs)
OSUT Week 14
Preparation: PD (10 reps), 4C, SSD
14-1 Activities: FWA plus Deadlift
Recovery: PMCS
Preparation: Walk 20 min
14-2
Activities: RUD
Preparation: PD (10 reps), SSD, HSD, 4C
14-3 Activities: STC (2 in 31 mins at 90 secs per station, 6–8 reps per station)
Recovery: PMCS
Preparation: PD (10 reps), HSD
14-4 Activities: RUD, 30:60s x 10 reps, RUD
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
14-5 Activities: FWA plus Front Squat or Back Squat
Recovery: PMCS
Preparation: PD (10 reps), HSD, MMD1 & MMD2
14-6 Activities: AGR A = 30 min, AGRs B/C = 25 min at sub-ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
14-7 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
OSUT Week 15
15-1 ACFT practice
Preparation: Walk 40 min
15-2
Activities: PMCS
Preparation: PD (10 reps), 4C, SSD
15-3 Activities: ST1, GD, CL2 (10 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), HSD
15-4 Activities: RUD, 30:60s x 10 reps, RUD
Recovery: RD (30 secs) |
7-22 | 194 | Chapter 14
Table 14-10. OSUT physical training schedule (22 weeks) (continued)
Session OSUT Week 15 Uniform
Preparation: PD (10 reps), 4C, SSD
15-5 Activities: FWA plus Bench Press or Incline Bench
Recovery: PMCS
Preparation: PD (10 reps), HSD, 4C
15-6 Activities: 1MR for time for new AGR assignment; AGR x 1 mile
Recovery: RD (30 secs)
OSUT Week 16
Preparation: PD (10 reps), SSD, HSD
16-1 Activities: AGR A = 30 min, AGRs B/C = 25 min at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
16-2 Activities: LM1 or MB1, GD, CL2 (9 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD, RUD
16-3 Activities: RR x 30 mins at ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
16-4 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
16-5 Activities: HR-Up (8 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
16-6 Activities: CD1 & CD2 (10 reps), CD3 (10 reps)
Recovery: RD (30 secs)
OSUT Week 17
Preparation: PD (10 reps), HSD, 4C
17-1 Activities: 30:60s x 10 reps, 300SR (3 reps)
Recovery: RD (30 secs)
Preparation: Walk (40 min)
17-2
Activities/Recovery: RUD
Preparation: PD (10 reps), 4C, HSD
17-3 Activities: STC (2 rounds, 21 min, progress weight), SDC (3 reps, 1:3 rest ratio)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
17-4 Activities: FM 9 miles ACU
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
17-5 Activities: CD1 & CD2 (10 reps), CD3 (10 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD;
17-6 Activities: RR 30 mins
Recovery: RD (30 secs) |
7-22 | 195 | Holistic Health and Fitness Schedules
Table 14-10. OSUT physical training schedule (22 weeks) (continued)
Session OSUT Week 18 Uniform
Preparation: PD (10 reps), 4C, SSD
18-1 Activities: FWA plus Deadlift
Recovery: PMCS
Preparation: PD (10 reps), 4C, SSD
18-2 Activities: SPT, HRP, SDC practice
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD, 4C
18-3 Activities: STC (2 in 31 mins at 90 secs per station, 6–8 reps per station)
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD, RUD
18-4 Activities: RR x 30 mins slower than ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
18-5 Activities: FWA plus Front Squat or Back Squat
Recovery: PMCS
Preparation: PD (10 reps), HSD, MMD1 & MMD2
18-6 Activities: AGR A = 30 min, AGRs B/C = 25 min at sub-ACFT 2MR target pace
Recovery: RD (30 secs)
OSUT Week 19 (ACFT Peak 1)
19-1 ACFT practice
Preparation: Walk (30 min)
19-2
Activities/Recovery: RUD, PMCS
Preparation: PD (10 reps), SSD, HSD
19-3 Activities: AGR A = 30 min, AGRs B/C = 25 min at sub-ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
19-4 Activities: STC (3 rounds in 32 minutes)
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD
19-5 Activities: SDC (2 reps), GD, CL1 & CL2 (8 reps) ACU
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
19-6 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
OSUT Week 20 (ACFT Peak 2)
Preparation: PD (10 reps), SSD, HSD
20-1 Activities: LM1, CD3 (10 reps)
Recovery: PMCS
Preparation: PD (10 reps), MMD1 and MMD2
20-2 Activities: 60:120s (10 reps), 300SR (1 rep)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
20-3 Activities: ST1/CL1 or LM1, CD1 and CD2 (10 reps)
Recovery: RD (30 secs) |
7-22 | 196 | Chapter 14
Table 14-10. OSUT physical training schedule (22 weeks) (continued)
Session OSUT Week 20 Uniform
Preparation: PD (10 reps), HSD, MMD1 & MMD2
20-4 Activities: AGR A = 30 min, AGRs B/C = 25 min at sub-ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
20-5 Activities: 3RM, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD
20-6 Activities: FM 10 miles ACU
Recovery: RD (30 secs)
OSUT Week 21 (FTX Week)
21-1 FTX Activities: condensed training
21-2 FTX Activities: condensed training
21-3 FTX Activities: condensed training
21-4 FTX Activities: condensed training
21-5 FTX Activities: condensed training
21-6 Final FM 12 miles
OSUT Week 22 (ACFT / Graduation Week)
22-1 ACFT record
Preparation: PD (10 reps), HSD, SSD
22-2 Activities: AGR A = 30 min, AGRs B/C = 25 min
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
22-3
Recovery: PMCS
Preparation: PD (10 reps)
22-4 Activities: RUD
Recovery: RD (30 secs)
Preparation: PD (10 reps)
22-5 Activities: UFR
Recovery: RD (30 secs)
22-6 Graduation
4C four for the core MDL maximum deadlift
30:60 30 second sprint: 60 second walk min minute
60:120 60 second sprint: 120 second walk MMD military movement drill
300SR 300-meter shuttle run MR mile run
ACFT Army Combat Fitness Test OSUT one station unit training
ACU Army combat uniform PD preparation drill
AGR ability group run PMCS preventive maintenance checks and services
Alt alternate RD recovery drill
CD conditioning drill rep repetition
CL climbing drill RM repetition maximum
FLC fighting load carrier RR release run
FM foot march RUD running drill
FTX field training exercise SDC sprint-drag-carry
FWA free weight assistive sec second
FWC free weight core SPT standing power throw
GD guerilla drill SSD shoulder stability drill
HR hill repeats ST suspension training drill
HRP hand-release push-up STC strength training circuit
HSD hip stability drill TR terrain run
LM landmine drill UFR unit formation run
MB medicine ball drill |
7-22 | 197 | Holistic Health and Fitness Schedules
FIRST UNIT OF ASSIGNMENT
14-42. The FUA is a critical point for Soldiers as they transition from Army trainees to full-fledged Soldiers.
Therefore, it is important for leaders at the gaining unit to conduct proper assessments of a Soldier’s physical
and nonphysical conditioning as he or she is integrated into the formation. H2F performance teams are
uniquely staffed and equipped to perform this function.
14-43. Using results from an assessment of the new Soldier, H2F performance experts in the gaining unit
develop a program that focuses on that new Soldier’s needs. Table 14-11 provides a sample schedule to
address a new Soldier’s endurance physical limitations. Table 14-12 on page 14-39 provides a sample
schedule to address a new Soldier’s physical limitations for power. Table 14-13 on page 14-41 provides a
sample schedule using hybrid approaches to address a new Soldier’s physical limitations. Summarized, the
three schedules look like this:
* Endurance-biased schedule: 6 days per week; 3/2 endurance/strength plus one day active recovery.
* Lower Body Power schedule: 2/3 endurance/strength plus one day active recovery.
* Hybrid schedule: 2/2 endurance/strength with one day option and one day active recovery.
ENDURANCE-BIASED SCHEDULE
14-44. An endurance-biased schedule is 6 days per week. It uses 3/2 endurance/strength plus one day active
recovery. See table 14-11.
Table 14-11. First unit of assignment new Soldier endurance schedule
Session RPE Drills and Exercises Uniform
FUA Week 1 (Endurance)
Preparation: PD (10 reps), HSD
1-1 4-5 Activities: 300SR (3 reps)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip INSTRUCTION
Preparation: ACUs with FLC, PD (5 reps), HSD, SSD
Activities: STC (3 reps)
1-2 4-9
Recovery: RD (20 secs), PMCS Spine, Shoulder, Elbow, Wrist
INSTRUCTION
Preparation: Walk (10 mins)
1-3 3-4 Activities: RUD 1/2/3, PMCS
Recovery: RD (20 secs)
Preparation: PD (5 reps), HSD, SSD
1-4 6-8 Activities: MMD1 & MMD2, RUD 4/5/6/7, AGR 20 min
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
1-5 7-9 Activities: CD1 & CD2, CL1 & CL2
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
FUA Week 2 (Endurance)
Preparation: PD (10 reps), HSD, SSD
2-1 6-8 Activities: MMD1, RUD 3/4, RR (30 mins)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
Preparation: PD (10 reps), HSD, 4C
2-2 2-5 Activities: 300SR (3 reps)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
Preparation: Walk (10 mins)
2-3 6-8 Activities: FWC for MDL improvement
Recovery: RD (30 secs) |
7-22 | 198 | Chapter 14
Table 14-11. First unit of assignment new Soldier endurance schedule (continued)
Session RPE Drills and Exercises Uniform
FUA Week 2 (Endurance)
Preparation: PD (5 reps), HSD
2-4 6-8 Activities: STC (2 reps)
Recovery: RD (20 secs)
Preparation: ACUs with athletic shoes, PD (10 reps), HSD
2-5 4-8 Activities: 60:120s (10 reps)
Recovery: RD (20 secs)
FUA Week 3 (Endurance)
Preparation: PD (10 reps), SSD
3-1 8-9 Activities: STC (2 reps), SPT (5 reps)
Recovery: RD (20 secs), PMCS Spine, Shoulder, Elbow, Wrist
Preparation: PD (6 reps), HSD
3-2 7-8 Activities: RUD2, MMD2, SDC (1 rep), 300SR (2 reps)
Recovery: RD (20 secs)
Preparation: Walk (10 min), SSD
3-3 2-4 Activities: PMCS, Swim practice for AWST
Recovery: self-stretching
Preparation: PD (6 reps), HSD
3-4 7-9 Activities: FM (40 mins) or MMD1 & MMD2, AGR (30 mins)
Recovery: RD (20 secs)
Preparation: PD (10 reps), 4C ACU
3-5 5-8 Activities: LM1, ST1, MB1 (5 reps each) with
FLC
Recovery: RD (20 secs), PMCS Spine, Shoulder, Elbow, Wrist
FUA Week 4 (Endurance)
Preparation: PD (7 reps)
4-1 8-9 Activities: MMD1 & MMD2, 60:120s (10 reps)
Recovery: RD (20 secs)
Preparation: PD (7 reps), 4C
4-2 7-8 Activities: SSD, CL1 and CL2, SPT practice
Recovery: RD (20 secs); PMCS
Preparation: PD (7 reps), HSD
4-3 7-8 Activities: ETMs or AGR
Recovery: RD (20 secs)
Preparation: PD (5 reps), SSD
4-4 5-7 Activities: LM1, ST1, MB1 (6 reps each)
Recovery: self-stretching
Preparation: PD (7 reps), 4C
4-5 8-9 Activities: MMD1 and MMD2, SDC (1 rep), 300SR (2 reps)
Recovery: PMCS |
7-22 | 199 | Holistic Health and Fitness Schedules
Table 14-11. First unit of assignment new Soldier endurance schedule (continued)
4C four for the core MDL maximum deadlift
60:120 60 second sprint: 120 second walk min minute
300SR 300-meter shuttle run MMD military movement drill
ACU Army combat uniform PD preparation drill
AGR ability group run PMCS preventive maintenance checks and services
AWST Army water survival training RD recovery drill
CD conditioning drill rep repetition
CL climbing drill RPE rating of perceived exertion
ETM endurance training machine RR release run
FLC fighting load carrier RUD running drill
FM foot march SDC sprint-drag-carry
FUA first unit of assignment sec second
FWC free weight core SPT standing power throw
HSD hip stability drill SSD shoulder stability drill
LM landmine drill ST suspension training drill
MB medicine ball drill STC strength training circuit
LOWER BODY POWER SCHEDULE
14-45. A lower body power schedule is 2/3 endurance/strength plus one day active recovery. See
table 14-12.
Table 14-12. First unit of assignment new Soldier lower body power schedule
Session RPE Drills and Exercises Uniform
FUA Week 1 (Power)
Preparation: PD (10 reps), HSD
1-1 4-5 Activities: 300SR (3 reps)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip INSTRUCTION
Preparation: ACUs with FLC, PD (5 reps), HSD, SSD
Activities: STC (3 reps)
1-2 4-9
Recovery: RD (20 secs), PMCS Spine, Shoulder, Elbow, Wrist
INSTRUCTION
Preparation: Walk (10 mins)
1-3 3-4 Activities: RUD 1/2/3, PMCS
Recovery: RD (20 secs)
Preparation: PD (5 reps), HSD, 4C
1-4 6-8 Activities: MMD1, RUD 4/5/6/7, AGR 20 min
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
1-5 7-9 Activities: SDC (1 rep), 300SR (3 reps)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
FUA Week 2 (Power)
Preparation: PD (10 reps), HSD
2-1 6-8 Activities: MMD1, RUD 3/4, RR (30 mins)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
Preparation: PD (10 reps), SSD
2-2 2-5 Activities: MDL practice, SPT practice
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
Preparation: Walk (10 mins)
2-3 6-8 Activities: FWC for MDL improvement
Recovery: RD (30 secs) |
7-22 | 200 | Chapter 14
Table 14-12. First unit of assignment new Soldier lower body power schedule (continued)
Session RPE Drills and Exercises Uniform
FUA Week 2 (Power)
Preparation: PD (5 reps), SSD, 4C
2-4 6-8 Activities: STC (2 reps) 1 min per station at 60–80% of 1RM
Recovery: RD (20 secs)
Preparation: PD (10 reps), HSD ACUs
2-5 4-8 Activities: 60:120s (6 reps) with
athletic
Recovery: RD (20 secs)
shoes
FUA Week 3 (Power)
Preparation: PD (10 reps), SSD
3-1 8-9 Activities: STC, (1 rep), SPT (5 reps), SDC (1 rep)
Recovery: RD (20 secs), PMCS Spine, Shoulder, Elbow, Wrist
Preparation: PD (6 reps), HSD
3-2 4-7 Activities: RUD2, MMD1 & MMD2, 300SR (3 reps)
Recovery: RD (20 secs)
Preparation: Walk (10 min), SSD
3-3 2-4 Activities: PMCS, Swim practice for AWST
Recovery: self-stretching
Preparation: PD (6 reps), HSD
3-4 7-9 Activities: FM (40 mins) or MMD1 & MMD2, AGR (30 mins)
Recovery: RD (20 secs)
Preparation: PD (10 reps), 4C ACUs
3-5 5-7 Activities: LM1, ST1, MB1 (5 reps each) with
Recovery: RD (20 secs), PMCS Spine, Shoulder, Elbow, Wrist FLC
FUA Week 4 (Power)
Preparation: PD (10 reps), SSD
4-1 8-9 Activities: SDC (2 reps, 1:3 RI), STC (1 rep), SPT (5 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
4-2 7-8 Activities: BSS for AWST
Recovery: RD (30 secs); PMCS
Preparation: PD (10 reps), 4C
4-3 7-8 Activities: FWC for MDL preparation
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
4-4 4-7 Activities: AGR (30 mins)
Recovery: self-stretching
Preparation: PD (10 reps), 4C
4-5 9-10 Activities: practice ACFT
Recovery: RD (30 secs) |
7-22 | 201 | Holistic Health and Fitness Schedules
Table 14-12. First unit of assignment new Soldier lower body power schedule (continued)
4C four for the core MMD military movement drill
60:120 60 second sprint: 120 second walk PD preparation drill
300SR 300-meter shuttle run PMCS preventive maintenance checks and services
ACFT Army Combat Fitness Test RD recovery drill
ACU Army combat uniform rep repetition
AGR ability group run RI rest interval
AWST Army water survival training RM repetition maximum
BSS basic survival swimmer RPE rating of perceived exertion
FLC fighting load carrier RR release run
FM foot march RUD running drill
FUA first unit of assignment SDC sprint-drag-carry
FWC free weight core sec second
HSD hip stability drill SPT standing power throw
LM landmine drill SSD shoulder stability drill
MB medicine ball drill ST suspension training drill
MDL maximum deadlift STC strength training circuit
min minute
HYBRID SCHEDULE
14-46. In a sample hybrid schedule, Soldiers use 2/2 endurance/strength with one day option and one day
active recovery. See table 14-13.
Table 14-13. First unit of assignment new Soldier hybrid schedule
Session RPE Drills and Exercises Uniform
FUA Week 1 (Hybrid)
Preparation: PD (10 reps), HSD
1-1 4-5 Activities: 300SR (3 reps)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
Preparation: PD (5 reps), HSD, SSD ACUs
1-2 4-9 Activities: STC (3 reps) with
FLC
Recovery: RD (20 secs), PMCS Spine, Shoulder, Elbow, Wrist
Preparation: Walk (10 mins)
1-3 3-4 Activities: RUD 1/2/3, PMCS
Recovery: RD (20 secs)
Preparation: PD (5 reps), HSD, SSD
1-4 6-8 Activities: MMD1, RUD 4/5/6/7, AGR 20 min
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
1-5 7-9 Activities: 300SR (2 reps)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
FUA Week 2 (Hybrid)
Preparation: PD (10 reps), HSD, SSD
2-1 5-6 Activities: MMD1 & MMD2, RUD 3/4, RR (30 mins)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
Preparation: PD (10 reps), HSD, 4C
2-2 6-8 Activities: MMD1 & MMD2, 300SR (3 reps)
Recovery: RD (20 secs), PMCS Spine, Ankle, Knee, Hip
Preparation: Walk (10 mins)
2-3 6-8 Activities: FWC for MDL improvement
Recovery: RD (30 secs) |
7-22 | 202 | Chapter 14
Table 14-13. First unit of assignment new Soldier hybrid schedule (continued)
Session RPE Drills and Exercises Uniform
FUA Week 2 (Hybrid)
Preparation: PD (5 reps), HSD
2-4 6-8 Activities: STC (2 reps)
Recovery: RD (20 secs)
Preparation: PD (10 reps), HSD ACUs
with
2-5 6-8 Activities: 60:120s (10 reps)
athletic
Recovery: RD (20 secs)
shoes
FUA Week 3 (Hybrid)
Preparation: PD (10 reps), SSD
3-1 8-9 Activities: STC (1 rep), SPT (5 reps), SDC (1 rep)
Recovery: RD (20 secs), PMCS Spine, Shoulder, Elbow, Wrist
Preparation: PD (6 reps), HSD
3-2 4-7 Activities: RUD2, MMD2, 300SR x 6
Recovery: RD (20 secs)
Preparation: Walk (10 min), SSD
3-3 2-4 Activities: PMCS, Swim practice for AWST
Recovery: self-stretching
Preparation: PD (6 reps), HSD
3-4 7-9 Activities: FM (40 mins) or MMD1 & MMD2, AGR (30 mins)
Recovery: RD (20 secs)
Preparation: PD (10 reps), 4C ACUs
with
3-5 5-8 Activities: LM1, ST1, MB1 (5 reps each)
FLC
Recovery: RD (20 secs), PMCS Spine, Shoulder, Elbow, Wrist
FUA Week 4 (Hybrid)
Preparation: PD (10 reps), SSD
4-1 8-9 Activities: STC (2 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
4-2 7-8 Activities: AGR (30 mins)
Recovery: RD (30 secs); PMCS
Preparation: PD (10 reps), 4C
4-3 7-8 Activities: practice MDL and SPT
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
4-4 4-5 Activities: RUD, MMD1, 300SR x 6
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
4-5 9-10 Activities: practice ACFT
Recovery: PMCS |
7-22 | 203 | Holistic Health and Fitness Schedules
Table 14-13. First unit of assignment new Soldier hybrid schedule (continued)
4C four for the core min minute
60:120 60 second sprint: 120 second walk MMD military movement drill
300SR 300-meter shuttle run PD preparation drill
ACFT Army Combat Fitness Test PMCS preventive maintenance checks and services
ACU Army combat uniform RD recovery drill
AGR ability group run rep repetition
AWST Army water survival training RPE rating of perceived exertion
FLC fighting load carrier RR release run
FM foot march RUD running drill
FUA first unit of assignment SDC sprint-drag-carry
FWC free weight core sec second
HSD hip stability drill SPT standing power throw
LM landmine drill SSD shoulder stability drill
MB medicine ball drill ST suspension training drill
MDL maximum deadlift STC strength training circuit
SUSTAINING PHASE
14-47. In the sustaining phase, Soldiers prepare for conditions specific to their occupational tasks.
Occupational tasks that require heavier loads, both physical and psychological, require heavier training loads.
However, the principles and physiological considerations outlined in Part Two remain the same for every
Soldier, no matter his or her occupational tasks. Training programs in the sustaining phase are designed to
guide every Soldier and the H2F performance team that coaches and customizes the individual Soldier’s plan.
BUILD 1
14-48. The build 1 period is the first period in the sustaining phase. However, it is not the first period in the
Soldier’s training progression. That base period was completed during the initial phase as the Soldier
progressed from the FSP to the FUA. In the build periods, the basic abilities established in the initial phase
are further refined.
14-49. The build 1 period lasts four to eight weeks. Leaders use this time to build on the Soldiers’ abilities
from the base period with higher intensity and increased volume of training. Training effort begins to mimic
the primary goal or mission, and the period ends with a simulation of the mission or a test—perhaps an FTX
or a practice ACFT. Table 14-14 describes the drills and activities across what might be the first four weeks
of a build 1 period.
Table 14-14. Sustaining phase build 1 period
Build 1 Week 1
Session RPE Drills and Exercises Uniform
1-1 9 ACFT practice, or 1MR for time for new AGR assignment, AGR x 1 mile
Preparation: HSD, 4C
1-2 5 Activities: Walk (60 mins)
Recovery: PMCS
Preparation: PD (10 reps), 4C, SSD
1-3 7 Activities: ST1, GD, CL1 (10 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), HSD
1-4 7 Activities: RUD, 30:60s x 10 reps, RUD
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
1-5 7 Activities: FWA plus Bench Press or Incline Bench
Recovery: PMCS |
7-22 | 204 | Chapter 14
Table 14-14. Sustaining phase build 1 period (continued)
Session RPE Drills and Exercises Uniform
Build 1 Week 2
Preparation: PD (10 reps), 4C, SSD
2-1 7 Activities: LM1 or MB1, GD, CL2 (10 reps) ACU
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD, RUD
Activities: RR x 30 mins at ACFT 2MR target pace, or AGR at ACFT 2MR
2-2 8
target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
2-3 6-7 Activities: MDL, SPT, HRP practice
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
2-4 9 Activities: HR-Up (10 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
2-5 8 Activities: CD1/2/3, GD
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C, SSD
2-1 7 Activities: LM1 or MB1, GD, CL2 (10 reps) ACU
Recovery: PMCS
Build 1 Week 3
Preparation: PD (10 reps)
3-1 8-9 Activities: HSD, MMD1 & MMD2, 30:60s x 10 reps, 300SR (3 reps)
Recovery: RD (30 secs)
Preparation: PD, SSD, 4C
3-2 7 Activities: FWA or FWC (Bench)
Recovery: PMCS
Preparation: PD (10 reps), 4C, HSD
3-3 6 Activities: STC (2 reps, progress weight), SDC (3 reps, 1:3 rest ratio)
Recovery: RD (30 secs)
Preparation: PD (10 reps)
3-4 5 Activities: ETM x 30 mins
Recovery: PMCS (30 secs)
Preparation: PD (10 reps)
3-5 10 Activities: practice ACFT
Recovery: RD (30 secs)
Build 1 Week 4
Preparation: PD (10 reps)
4-1 8-9 Activities: HSD, MMD1 & MMD2, 30:60s x 10 reps, 300SR (3 reps)
Recovery: RD (30 secs)
Preparation: PD, 4C
4-2 7 Activities: MDL and SPT practice, RR x 30 mins
Recovery: PMCS |
7-22 | 205 | Holistic Health and Fitness Schedules
Table 14-14. Sustaining phase build 1 period (continued)
Session RPE Drills and Exercises Uniform
Build 1 Week 4
Preparation: PD (10 reps), 4C, HSD
4-3 6 Activities: STC (2 reps, progress weight), SDC (3 reps, 1:3 rest ratio)
Recovery: RD (30 secs)
Preparation: PD (10 reps)
4-4 5 Activities: ETM x 30 mins
Recovery: PMCS (30 secs)
4-5 10 Record ACFT
4C four for the core MDL maximum deadlift
30:60 30 second sprint: 60 second walk min minute
300SR 300-meter shuttle run MMD military movement drill
ACFT Army Combat Fitness Test MR mile run
ACU Army combat uniform PD preparation drill
AGR ability group run PMCS preventive maintenance checks and services
CD conditioning drill RD recovery drill
CL climbing drill rep repetition
ETM endurance training machine RPE rating of perceived exertion
FWA free weight assistive RR release run
FWC free weight core RUD running drill
GD guerilla drill SDC sprint-drag-carry
HR hill repeat sec second
HRP hand-release push-up SPT standing power throw
HSD hip stability drill SSD shoulder stability drill
LM landmine drill ST suspension training drill
MB medicine ball drill STC strength training circuit
BUILD 2
14-50. The build 2 period is an option when more training time is available in the Soldier’s schedule. Like
the build 1 period, it lasts four to eight weeks with increasing intensity and volume. Training effort begins to
mimic the primary goal or mission, and the period ends with a simulation of the mission or a test—perhaps
a field training exercise or a practice ACFT. See table 14-15.
Table 14-15. Sustaining phase build 2 period
Session RPE Drills and Exercises Uniform
Build 2 Week 1
1-1 8-9 ACFT practice
Preparation: PD (10 reps)
1-2 5 Activities: Walk (30 mins), or AGR 1MR re-assessment
Recovery: RUD, PMCS
Preparation: PD (10 reps), SSD, HSD
1-3 7 Activities: AGR (30 mins) at sub-ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, HSD
1-4 8 Activities: STC (3 rounds in 32 min)
Recovery: PMCS
Preparation: PD (10 reps), SSD, HSD ACU
1-5 9 Activities: SDC (2 reps), GD, CL1 & CL2 (8 reps)
Recovery: RD (30 secs) |
7-22 | 206 | Chapter 14
Table 14-15. Sustaining phase build 2 period (continued)
Session RPE Drills and Exercises Uniform
Build 2 Week 2
Preparation: PD (10 reps), SSD, HSD
2-1 7 Activities: LM1 & LM2, CD3
Recovery: PMCS
Preparation: PD (10 reps), MMD1 & MMD2
2-2 8-9 Activities: 60:120s (10 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C ACU
2-3 8 Activities: ST1 & ST2/CL1 & CL2 or LM1, CD1 & CD2 (10 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD, MMD1 & MMD2
2-4 7 Activities: AGR 30 mins at sub-ACFT 2MR target pace
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD, 4C
2-5 6-7 Activities: MDL, SPT, HRP practice
Recovery: PMCS
Build 2 Week 3
Preparation: PD (10 reps), SSD, HSD ACU
3-1 7 Activities: FM 10 miles
Recovery: RD (30 secs)
Preparation: PD (10 reps)
3-2 8 Activities: SDC x 2, LTK practice, STC x 2 reps
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
3-3 6-7 Activities: MMD1 and MMD2, RR or AGR x 30 mins
Recovery: PMCS
Preparation: PD (10 reps)
3-4 9 Activities: FWC (Deadlift at ACFT target weight)
Recovery: RD (30 secs)
Preparation: PD (10 reps) ACU
3-5 8 Activities: 4C, HSD, GD, CL2
Recovery: RD (30 secs)
Build 2 Week 4
4-1 10 Record ACFT
Preparation: PD, 4C, HSD
4-2 4-5 Activities: Walk (30 mins)
Recovery: RUD, PMCS
Preparation: PD (10 reps), HSD ACU
4-3 8 Activities: BSS for AWST
Recovery: RD (30 secs); PMCS
Preparation: PD (10 reps)
4-4 6-7 Activities: 4C, HSD, UFR
Recovery: RD (30 secs)
FTX Start |
7-22 | 207 | Holistic Health and Fitness Schedules
Table 14-15. Sustaining phase build 2 period (continued)
4C four for the core min minute
60:120 60 second sprint: 120 second walk MMD military movement drill
ACFT Army combat fitness test MR mile run
ACU Army combat uniform PD preparation drill
AGR ability group run PMCS preventive maintenance checks and services
AWST Army water survival training RD recovery drill
BSS basic survival swimmer rep repetition
CD conditioning drill RPE rating of perceived exertion
CL climbing drill RR release run
FM foot march RUD running drill
FTX field training exercise SDC sprint-drag-carry
FWC free weight core sec second
GD guerilla drill SPT standing power throw
HRP hand-release push-up SSD shoulder stability drill
HSD hip stability drill ST suspension training drill
LM landmine drill STC strength training circuit
LTK leg tuck UFR unit formation run
MDL maximum deadlift
PEAK 1
14-51. The peak period covers the two to three weeks immediately prior to an event such as a deployment
or high physical demand mission (see table 14-16). Soldiers cannot sustain training efforts in this period
beyond three weeks without leading to overtraining. Typically, a period of tapering off from the volume of
training for one to two weeks is included at the end of the peak period. The week of taper in this schedule
reduces training volume by 50 percent. Tapering for a short period allows accumulated fatigue to dissipate
without risking physical fitness.
14-52. For those Soldiers who have periodized their training over the previous months and who wish to
perform well on the ACFT, they would follow the peak 1 schedule with 1–2 days of rest before taking a
record ACFT. Depending upon the previous level of training, a typical week for a Soldier peaking for a
deployment or another high physical demand assignment might include the following:
* 5 days of training per week.
* 1 session per day of 60-90 minutes.
* 1 long event-specific session per week of several hours replicating event load, terrain, climate,
equipment or uniform, nutrition or hydration, and tasks.
* Alternating hybrid days.
* Recovery sessions that include PMCS.
* AWST skill.
* 3 free weight sessions per week.
* A high RPE range with some maximum effort (RPE 9-10).
Table 14-16. Peak 1 schedule
Peak 1 Week 1 - Muscular Endurance emphasis
Session RPE Drills and Exercises Uniform
Preparation: PD (10 reps), 4C
Activities: CD1 & CD2, (10 reps); CL 1 (10 reps); STC (3 reps) or FW
1-1 6-9
muscular endurance
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD ACUs
Activities: MMD1 & MMD2; 60:120s (10 reps) or 300SR (2 reps) and HR with
1-2 7-10 up (8–10 reps) FLC
Recovery: RD (30 secs) |
7-22 | 208 | Chapter 14
Table 14-16. Peak 1 schedule (continued)
Peak 1 Week 1 - Muscular Endurance emphasis
Session RPE Drills and Exercises Uniform
Preparation: PD (10 reps), SSD
Activities: CD1 & CD2 (10 reps); CL1 (10 reps); STC (3 reps, no CL) or
1-3 7
ACFT improvement
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD ACU
Activities: MMD1 & MMD2; TR x 30 min; HR down (4 reps); or AWST with
1-4 7 practice boots
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
Activities: CD 3 (10 reps); CL 1 (10 reps); STC (3 reps) or FW muscular
1-5 10
endurance
Recovery: RD (30 secs)
Peak 1 Week 2 - Anaerobic Endurance emphasis
Preparation: PD (10 reps), HSD ACU
Activities: MMD1 & MMD2, 30:60s (15 reps), 300SR (3 reps) or SDC (1 with
2-1 9 rep) boots
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
Activities: AWST practice; or CD 3 (10 reps); CL1 (5 reps); CL 2 (5 reps);
2-2 8
STC (3 reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
Activities: MMD1 & MMD2; AGR (30 min) or FM with FL (30 mins) or ACFT
2-3 6
improvement
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C ACU
Activities: GD (1 rep); CD1 & CD2 (10 reps); CL2 (5 reps); STC no CL (2 with
2-4 8 reps) or FW hypertrophy boots
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
Activities: MMD1 & MMD2; 60:120s (10 reps); or 300SR (2 reps) and HR
2-5 10
up x 10 reps
Recovery: RD (30 secs)
Peak 1 Week 3 - Taper
Preparation: PD (5 reps) ACU
Activities: GD (1 rep); CD1 & CD2 (5 reps); CL 2 (5 reps); STC (1 rep, no with
3-1 8 CL)or FW boots
Recovery: RD (30 secs)
Preparation: PD (5 reps)
Activities: MMD1 & MMD2; 60:120s (5 reps); or RR 15 mins; or HR up (5
3-2 7
reps)
Recovery: RD (30 secs)
Preparation: PD (5 reps), HSD
3-3 6 Activities: CD 3 (5 reps); CL 1 (5 reps); STC (1 rep)
Recovery; RD (30 secs) |
7-22 | 209 | Holistic Health and Fitness Schedules
Table 14-16. Peak 1 schedule (continued)
Peak 1 Week 3 - Muscular Endurance emphasis
Session RPE Drills and Exercises Uniform
Preparation: PD (5 reps)
3-4 8 Activities: MMD1 & MMD2; AGR 15 mins; or FM with FL x 15 min
Recovery: RD (30 secs)
Preparation: PD (5 reps)
3-5 7 Activities: CD1 & CD2 (5 reps); FW (20 min)
Recovery: RD (30 secs)
4C four for the core HR hill repeat
30:60 30 second sprint: 60 second walk HSD hip stability drill
60:120 60 second sprint: 120 second walk min minute
300SR 300-meter shuttle run MMD military movement drill
ACFT Army Combat Fitness Test PD preparation drill
ACU Army combat uniform RD recovery drill
AGR agility group run rep repetition
AWST Army water survival training RPE rating of perceived exertion
CD conditioning drill RR release run
CL climbing drill SDC sprint-drag-carry
FL fighting load sec second
FLC fighting load carrier SSD shoulder stability drill
FM foot march STC strength training circuit
FW free weight training TR terrain run
GD guerilla drill
PEAK 2
14-53. Peak 2 schedules are designed to prepare Soldiers for the most intense and longest duration
occupational tasks and training. This might include a deployment where close combat is likely, an attempt to
max the ACFT, AWST testing or Ranger School. This schedule may be applied to any Soldier, any MOS or
area of concentration and any unit preparing for multi-domain operations (see table 14-17). The schedule is
the most intense block of training described in this publication. It includes:
* 5–6 days of training per week.
* 2 sessions per day of 30–90 minutes.
* 1 long event-specific session per week of several hours replicating event load, terrain, climate,
equipment or uniform, nutrition or hydration, and tasks.
* Alternating strength and endurance days.
* AWST preparation and certification.
* 3 free weight training sessions per week.
* 3–5 runs or ruck marches per week.
* ACU, boots, IOTV, or a combination of them used frequently during main sessions.
Table 14-17. Peak 2 schedule
Peak 2 Week 1
Session RPE Drills and Exercises Uniform Time
Preparation: PD (10 reps) ACU
Activities: MMD1 & MMD2; 300SR (1 rep); or SDC (1 rep); RR or with
1-1a 9 FM with FL (60 min) boots 90’
and/or
Recovery: RD (30 secs)
IOTV
1 x 200–800 m easy stroke of FWC (Deadlift as
Swim/ choice main effort)
1-1b 6 60’
FW 4 x 100–400 m freestyle FWA or
AWST practice strokes ST1/MB1/LM1 |
7-22 | 210 | Chapter 14
Table 14-17. Peak 2 schedule (continued)
Peak 2 Week 1
Session RPE Drills and Exercises Uniform Time
Preparation: PD (10 reps); SSD
Activities: GD; CD1 & CD2; CL2; STC (3 reps); or FW; or
1-2a 8 90’
ST/MB/LM (40 min)
Recovery: RD (30 secs)
Stationary bike x 20 min RUD 3 (5 reps)
ETM/
1-2b 5 Elliptical machine x 20 min RUD 5 (5 reps) 60’
RUD
Stationary row x 20 mins RUD 6 (5 reps)
Preparation: PD (10 reps), HSD
ACU and
1-3a 10 Activities: MMD1 & MMD2; 30:60s (20 reps); 300SR (3 reps) 75’
boots
Recovery: RD (30 secs)
1 x 200–800 m easy stroke of choice
1-3b 6 Swim 2 x 100–400 m freestyle 30’
AWST practice strokes
Preparation: PD (10 reps)
1-4a 8 Activities: FWC Power (Squat as main effort) 60
Recovery: RD (30 secs)
Overhead Press (3 x 15 reps at
50% on 1 min RI)
STM FM with APL x 4
1-4b 5 Chest Press (3 x 15 reps at 50% 60’
or FM miles
on 1 min RI)
ST2/LM2/MB2 (1 rep at 50%)
Preparation: PD (10 reps)
ACU and
1-5a 7 Activities: AWST practice 90
boots
Recovery: RD (30 secs)
1 x 400-1000 m easy stroke of choice
1-5b 5 Swim 4 x 100 m moderate 30
4 x 25 m hard to max effort
1-6 6-10 Event-specific day x 4 hours 360’
Peak 2 Week 2
Preparation: PD (10 reps)
Activities: AWST certification; FWC power upper body (bench as ACU and
2-1a 9 90’
main effort) boots
Recovery: RD (30 secs)
Stationary bike x 25 plus one
ETM or of FM with APL x 6
2-1b 5 90’
FM Elliptical machine x 25 min or miles
Stationary row x 25 min
Preparation: PD (10 reps)
2-2a 8 Activities: Ropes/obstacle course; SPT practice; GD; CD3 90’
Recovery: RD (30 secs) |
7-22 | 211 | Holistic Health and Fitness Schedules
Table 14-17. Peak 2 schedule (continued)
Peak 2 Week 2
Session RPE Drills and Exercises Uniform Time
Stationary bike x 30 plus one
ETM or of
2-2b 5-9 Swim 60’
Swim Elliptical machine x 30 min or
Stationary row x 30 min
Preparation: PD (10 reps)
Activities: RUD3 & RUD4; RR (35 min); RUD5 & RUD6; RR (35 ACU and
2-3a 8 90’
min) boots
Recovery: RD (30 secs)
FW, FWC (squat as main effort)
2-3b 6 30’
PMCS FWA or ST2/MB2/LM2
Preparation: PD (10 reps), 4C
2-4a 8 Activities: FWC upper lower body (bench as main effort) 90’
Recovery: RD (30 secs)
2-4b 5-8 Swim / FWA 60’
Preparation: PD (10 reps) ACU
Activities: MMD1 & MMD2; 300SR (2 reps); or SDC (2 reps); RR with
2-5a 8-10 or FM with FL (60 min) boots 90’
and/or
Recovery: RD (30 secs);
IOTV
ETM Stationary bike x 40 min plus RUD1/2/3/4 (1 rep)
or one of
2-5b 2-5 RUD Elliptical machine x 20 min or 30’
Stationary row x 20 mins
Event specific day x 6-8 hours 360-
2-6 7-10
480’
Peak 2 Week 3 - Taper
Preparation: PD (10 reps)
3-1a 8 Activities: FWC leg and back (deadlift as main effort) 60’
Recovery: RD (30 secs)
3-1b 5 Swim easy for time 30’
Preparation: PD (10 reps)
3-2a 7 Activities: MMD1 & MMD2; 300SR (1 rep); SDC (1 rep) 60’
Recovery: RD (30 secs)
Stationary bike x 20 min plus
ETM one of
3-2b 2-5 FM with APL x 2 miles 30’
or FM Elliptical machine x 20 min or
Stationary row x 20 min
Preparation: Walk (10 mins)
3-3a 6 Activities: HSD, RUD, RR x 30 mins 60’
Recovery: PMCS
3-3b 2-4 Swim easy or FM for time 30’ |
7-22 | 212 | Chapter 14
Table 14-17. Peak 2 schedule (continued)
Peak 2 Week 3
Session RPE Drills and Exercises Uniform Time
Preparation: PD (10 reps)
3-4a 8 Activities: CD1 & CD2, CL1 45’
Recovery: RD (30 secs)
3-4b 2 Rest / Walk / PMCS 30’
Preparation: PD (10 reps)
3-5a 5 Activities: HSD, 4C, SSD 45’
Recovery: RD (30 secs);
3-5b 2-4 Rest / Walk / PMCS 30’
EVENT
4C four for the core MB medicine ball drill
30:60 30 second sprint: 60 second walk min minute
300SR 300-meter shuttle run MMD military movement drill
ACU Army combat uniform PD preparation drill
APL assault pack load PMCS preventive maintenance checks and services
AWST Army water survival training RD recovery drill
CD conditioning drill rep repetition
CL climbing drill RI rest interval
ETM endurance training machine RPE rating of perceived exertion
FL fighting load RR release run
FM foot march RUD running drill
FW free weight training SDC sprint-drag-carry
FWA free weight assistive sec second
FWC free weight core SPT standing power throw
GD guerilla drill SSD shoulder stability drill
HSD hip stability drill ST suspension training drill
IOTV improved outer tactical vest STC strength training circuit
LM landmine drill STM strength training machine
m meter
COMBAT
14-54. Training while deployed follows the principle that the Soldier is in the environment for which he or
she has already trained. Training while deployed is important to sustain fitness, morale, and unit cohesion,
but should not hinder the mission or degrade unit readiness. In high-operational tempo environments,
degradation in sleep, nutrition, and training practices have caused too many Soldiers to get injured or
evacuated from theater.
14-55. Condensed training time and the use of limited equipment or tactical substitutions is appropriate in
austere environments. In more robust life support areas, some Soldiers may continue or increase the amount
of physical training in their H2F programs. Equipment, personnel, and facilities may be close to equivalent
to those in garrison in some cases. Planning for deployment should not assume that.
14-56. Fitness testing while deployed is not required nor recommended. Testing for schools that are
scheduled close to a Soldier’s re-deployment should occur once the Soldier has had time to recover after
deployment. Schools that require a record ACFT to attend or graduate will accept the most-recent record
ACFT prior to the deployment.
TRANSITION
14-57. After reaching a peak level of fitness, completing an event, functional school or deployment,
Soldiers will need to reset and rebuild their readiness. This starts with a transition period of several weeks to
months and ends when a new Build period begins (see table 14-18). The main feature of this period might
include self-paced rallying from being deconditioned, injured or ill; a return to practicing fundamental
movement skills; a reduction in high intensity and high volume training; and special emphasis on nutritional |
7-22 | 213 | Holistic Health and Fitness Schedules
readiness, mental readiness, spiritual readiness, and sleep readiness. Other features of this transition period
include:
* 5 days of training per week.
* 1 session per day of 60–90 minutes.
* Alternating strength and endurance days.
* 3 Free Weight Training sessions per week.
* 3 endurance training sessions per week.
Table 14-18. Transition schedule
Session RPE Drills and Exercises Time
Transition Week 1
Preparation: PD (10 reps)
1-1 6 Activities: ETM x 30 min, FWA 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
1-2 7 Activities: HSD, MMD1 & MMD2, RR (30 min) 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
1-3 7 Activities: 4C, SSD, CD1 & CD2, STC x 2 reps 90’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
1-4 6 Activities: HSD, MMD1 & MMD2, 300SR x 2 reps, CL1 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
1-5 6 Activities: MB1, LM1, ST1 or FWA 60’
Recovery: RD (30 secs), PMCS
Transition Week 2
Preparation: PD (10 reps)
2-1 7 Activities: ETM x 30 min, FWC (deadlift) 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
2-2 8 Activities: HSD, 300SR x 2, RR (30 min) 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
2-3 8 Activities: 4C, HSD, CD1, CD3, CL1, FWA (for upper body push/bench) 90’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
2-4 7 Activities: HSD, MMD1 & MMD2, SDC x 2 reps, CL1 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
2-5 9 Activities: 4C, HSD, STC x 2 reps or FWA 60’
Recovery: RD (30 secs), PMCS
Transition Week 3
Preparation: PD (10 reps)
3-1 8 Activities: ETM x 30 mins, FWC (bench) 60’
Recovery: RD (30 secs) |
7-22 | 214 | Chapter 14
Table 14-18. Transition schedule (continued)
Session RPE Drills and Exercises Time
Transition Week 3
Preparation: PD (10 reps)
3-2 9 Activities: HSD, MMD1 & MMD2, 30:60s (10 reps) or 60:120s (5-10 reps) 60’
Recovery: RD (30 secs)
Preparation: Walk (10 min)
3-3 6 Activities: STC x 1 rep or FWA 90’
Recovery: RD (30 secs)
Preparation: Walk x 30 mins or PD (10 reps)
3-4 2-4 Activities: PMCS 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
3-5 10 Activities: practice ACFT 60’
Recovery: RD (30 secs)
4C four for the core min minute
30:60 30 second sprint: 60 second walk MMD military movement drill
60:120 60 second sprint: 120 second walk PD preparation drill
300SR 300-meter shuttle run PMCS preventive maintenance checks and services
ACFT Army Combat Fitness Test RD recovery drill
CD conditioning drill rep repetition
CL climbing drill RPE rating of perceived exertion
ETM endurance training machine RR release run
FW free weight training SDC sprint-drag-carry
FWA free weight assistive sec second
FWC free weight core SSD shoulder stability drill
HSD hip stability drill ST suspension training drill
LM landmine drill STC strength training circuit
MB medicine ball drill
RESERVE COMPONENT
14-58. Reserve Component Soldiers conduct one hour of training for every 16 hours of unit training during
inactive duty training periods. During annual training periods, units should try to conduct physical training
five times per week (see table 14-19). The three week annual training schedule includes—
* One week of individual training prior to annual training with low to minimal equipment
requirements.
* 30–60 minute sessions.
* Moderate RPE (6–8) for the majority of sessions.
* Maximal RPE (10) only during practice and record ACFT sessions.
* Alternating strength and endurance sessions.
Table 14-19. Reserve Component schedule
Session RPE Drills and Exercises Time
Week 1: AT preparation week
Preparation: PD (10 reps), HSD
Activities: MMD1 & MMD2 or RUD4 and RUD5, 30:60s (8 reps) or 60:120s (4
1-1 8 60’
reps)
Recovery: RD (30 secs)
Preparation: PD (10 reps)
1-2 7 Activities: STC x 1 rep or FWA 45’
Recovery: RD (30 secs) |
7-22 | 215 | Holistic Health and Fitness Schedules
Table 14-19. Reserve Component schedule (continued)
Session RPE Drills and Exercises Time
Week 1: AT preparation week
Preparation: PD (10 reps), 4C
1-3 8 Activities: MMD1 & MMD2, 300SR (2 reps) 30’
Recovery: RD (30 secs)
Preparation: PD (10 reps), SSD
1-4 7 Activities: FWC or CD1 & CD2 (5 reps) 45’
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
1-5 6-7 Activities: RR (30 min) 45’
Recovery: RD (30 secs)
Week 2: First week of AT
Preparation: PD (10 reps), 4C, SSD
2-1 8 Activities: CD1 & CD2 (5 reps), CL1 (5 reps) or PSD (3 x 30 secs) 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
2-2 6 Activities: MMD1 & MMD2, RR (30 min) 60’
Recovery: RD (30 secs)
Preparation: ACU and athletic shoes, PD (10 reps)
2-3 9 Activities: GD, CD3 (5 reps), CL2 (5 reps) 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
2-4 8 Activities: RUD2/3/4, 300SR (1 rep), 60:120s (6 reps) 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
Activities: FWC (INSTRUCTION) or STC (1 rep), MDL, SPT, HRP, SDC
2-5 10 60’
(INSTRUCTION)
Recovery: RD (30 secs), PMCS
Week 3: Second week of AT
Preparation: PD (10 reps), SSD, 4C
Activities: CL1 (6 reps), CD1 & CD2 (6 reps) or MB1 or LM1 or ST1
3-1 8 60’
(INSTRUCTION)
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
3-2 9 Activities: MMD1, 30:60s (10 reps) 45’
Recovery: RD (30 secs)
Preparation: Walk (10 min)
3-3 6 Activities: 4C, HSD, SSD 30’
Recovery: RD (30 secs), PMCS
Preparation: PD (10 reps)
3-4 10 Activities: record ACFT 40’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
3-5 5 Activities: FM (30 mins), or make-up ACFT 60’
Recovery: RD (30 secs), PMCS |
7-22 | 216 | Chapter 14
Table 14-19. Reserve Component schedule (continued)
4C four for the core MDL maximum deadlift
30:60 30 second sprint: 60 second walk min minute
60:120 60 second sprint: 120 second walk MMD military movement drill
300SR 300-meter shuttle run PD preparation drill
ACFT Army Combat Fitness Test PMCS preventive maintenance checks and services
ACU Army combat uniform PSD push up sit up drill
AT annual training RD recovery drill
CD conditioning drill rep repetition
CL climbing drill RPE rating of perceived exertion
FM foot march RR release run
FWA free weight assistive RUD running drill
FWC free weight core SDC sprint-drag-carry
GD guerilla drill sec second
HRP hand-release push-up SPT standing power throw
HSD hip stability drill SSD shoulder stability drill
LM landmine drill ST suspension training drill
MB medicine ball drill STC strength training circuit
REMOTELY LOCATED SOLDIERS
14-59. An ideal unit H2F program strives to give Soldiers the knowledge they need to conduct their own
quality training sessions between unit assemblies. The training program should increase Soldier motivation
so they habitually train on their own. Incorporating this training into inactive duty training periods is one way
to affect motivation with the added benefit of providing commanders a readiness snapshot. For example,
teaching drills during unit assemblies so that Soldiers can then practice on their own raises collective
proficiency and readiness (see table 14-20). Soldiers are then prepared for subsequent inactive duty training
and annual training. Features of this training schedule include the following:
* 5 sessions over a week.
* 60 minute sessions.
* One mid-week recovery session.
* One condensed-time session per week.
* One commercial gym session example using ETMs and STMs.
14-60. The following drills may be conducted with ready availability of alternate equipment as listed:
* Suspension Training Drills 1 and 2: 1 x suspension trainer.
* Landmine Drills 1 and 2: weighted bar, pole or log anchored in the corner of a room or curb.
* Strength Training Circuit and Free Weight Training Assistive: 3 x kettlebells or equivalent weights
(2 x 20–40 pounds, 1 x 10–20 pounds).
* Climbing Drills 1 and 2 and Strength Training Circuit: 1 x doorway-style pull-up bar.
* Strength Training Circuit: 1 x step bench or equivalent stool or stair.
* Medicine Ball Drills 1 and2: 1 x slam ball (5–10 pounds).
* Climbing Drills 1 and 2: 1 x resistance band (40–50 inches, 40–80 pound resistance).
Table 14-20. Remotely located Soldier schedule
Session RPE Drills and Exercises Time
Week 1
Preparation: PD (10 reps)
1-1 7 Activities: LM1 & LM2, CD3 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps), MMD1 & MMD2
1-2 8 Activities: 60:120s (10 reps) 60’
Recovery: RD (30 secs) |
7-22 | 217 | Holistic Health and Fitness Schedules
Table 14-20. Remotely located Soldier schedule (continued)
Session RPE Drills and Exercises Time
Week 1
Preparation: PD (10 reps), 4C
1-3 8 Activities: ST1 & ST2/CL1 & CL2 or LM1, CD1 & CD2 (10 reps) 30’
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD, MMD1 & MMD2
1-4 7 Activities: AGR 30 min at sub-ACFT 2MR target pace 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
1-5 6 Activities: MDL, SPT, HRP, LTK practice 30’
Recovery: RD (30 secs)
Week 2
Preparation: PD (10 reps), SSD, HSD
2-1 7 Activities: FM 10 miles 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
2-2 8 Activities: SDC x 2, LTK practice, STC x 2 reps 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps), HSD
2-3 6 Activities: MMD1 & MMD2, run x 30 min 30
Recovery: PMCS
Preparation: PD (10 reps)
2-4 7 Activities: FWC (deadlift at ACFT target weight) 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps)
2-5 9 Activities: 4C, HSD, GD, CL2 30’
Recovery: RD (30 secs)
Week 3
3-1 10 Practice ACFT 60’
Preparation: PD, 4C, HSD
3-2 4 Activities: Walk (30 min) 60’
Recovery: RUD, PMCS
Preparation: PD (10 reps), HSD
3-3 6 Activities: BSS for AWST 30’
Recovery: RD (30 secs); PMCS
Preparation: PD (10 reps)
3-4 2-4 Activities: 4C, HSD, run x 30 min 60’
Recovery: RD (30 secs)
Preparation: PD (10 reps), 4C
3-5 8 Activities: MDL, SPT, HRP, LTK practice 30’
Recovery: RD (30 secs) |
7-22 | 218 | Chapter 14
Table 14-20. Remotely located Soldier schedule (continued)
4C four for the core min minute
60:120 60 second sprint: 120 second walk MMD military movement drill
ACFT Army Combat Fitness Test MR mile run
AGR agility group run PD preparation drill
AWST Army water survival training PMCS preventive maintenance checks and services
BSS basic survival swimmer RD recovery drill
CD conditioning drill rep repetition
CL climbing drill RPE rating of perceived exertion
FM foot march RUD running drill
FWC free weight core SDC sprint-drag-carry
GD guerilla drill sec second
HRP hand-release push-up SPT standing power throw
HSD hip stability drill SSD shoulder stability drill
LTK leg tuck ST suspension training drill
LM landmine STC strength training circuit
MDL maximum deadlift
H2F Schedules
Soldiers and their leaders are able to implement their own training programs utilizing
the information in this chapter. The detailed physical training schedules may be used
as written or modified to suit unit METL and integrated into the other domains of
nutritional readiness, mental readiness, spiritual readiness, and sleep readiness. |
7-22 | 219 | Source Notes
This division lists sources by page number. Where material appears in a paragraph, it
lists both the page number followed by the paragraph number.
2-4 2-25. Rating of perceived exertion, see Borg, 13–16.
3-4 “Intrinsically, character is…,” see AR 600-100, 3.
3-6 paraphrased from CJCSI 3405.01, A-E-1.
4-1 4-3. Physical demands studies, see Sharp, https://apps.dtic.mil/sti/citations/AD1057800.
4-2 4-4. Five domains, see East, 22.
4-2 4-6—4-11. Energy pathways, see Alvar, 50–56.
4-6 4-25. One repetition maximum, see Coburn, 358.
4-7 4-30. Broca’s area for speech production, see McArdle, 368. Wernicke’s area for speech
comprehension, see Stedman’s Medical Dictionary, 1960.
6-2 6-6–6-12. Strength, power, muscular endurance, and hypertrophy, see Borg, 13–16.
6-8 6-37. Karvonen formula, see McArdle, 478.
7-5 7-10. Running methods. Pose Method. Pose Method, Inc. www.PoseMethod.com.
8-1 8-4 Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/current-dietary-
guidelines/2015-2020-dietary-guidelines.
8-2 8-6–8-16. Paraphrased healthy eating pattern. https://health.gov/our-work/food-
nutrition/2015-2020-dietary-guidelines/guidelines/chapter-1/a-closer-look-inside-healthy-
eating-patterns/.
8-6 8-21–8-22. Body mass index, see Deuster, 6.
8-8 8-33. Nutrient timing, see Deuster, 35–38. Pre-exercise, see Ormsbee, 1782–1808.
8-9 8-37–8-45. Hydration, see Deuster, 38–41.
8-11 8-48. 1994 Dietary Supplement Health and Education Act, see https://www.loc.gov/.
9-7 9-36. Yerkes-Dodson Law, see Yerkes, 459–482.
10-1 10-4. “Congress shall make…,” see https://constitution.congress.gov/constitution/.
10-2 10-8. “adhere strictly to…,” see DODD 5500.07-R.
11-4 11-18. Research of noise and arousals, see Hume, 297–302.
11-7 11-39. Tips for travel and sleep, see paraphrased from “Sleep Tactics for Time Zone Travel”
2020. https://p3.amedd.army.mil/performance-learning-center/sleep/sleep-tactics-for-time-
zone-travel.
13-2 Figure 13-1. “The Circle of Health,” see U.S. Department of Veterans Affairs.
https://www.va.gov/wholehealth/.
13-4 Mindfulness Training Exercise, see U.S. Department of Veterans Affairs.
https://www.va.gov/wholehealth/.
13-5 13-18. Statistics, see United Health Group, 3–4.
13-6 13-25.“Whole Health Skill Building,” see U.S. Department of Veterans Affairs.
https://www.va.gov/wholehealth/. Mental health benefits as discussed in (National Health and
Resilience in Veterans Study, 2017.)
13-7 13-27–13-28. Placebo effect, see Whole Health: Change the Conversation: Advancing Skills
in the Delivery of Personalized, Proactive, Patient-Driven Care, 3. |
7-22 | 221 | Glossary
SECTION I—ACRONYMS AND ABBREVIATIONS
ABCP Army Body Composition Program
ACFT Army Combat Fitness Test
ACU Army combat uniform
ADP Army doctrine publication
AFPAM Air Force pamphlet
AIT advanced individual training
ATP Army techniques publication
AR Army regulation
AWST Army Water Survival Training
BCT basic combat training
BMI body mass index
bpm beats per minute
CJCSI Chairman of the Joint Chiefs of Staff instruction
CWST Combat Water Survival Test
DA Department of the Army
DA Pam Department of the Army pamphlet
DD Department of Defense (form)
DOD Department of Defense
DODI Department of Defense instruction
DODD Department of Defense directive
DSHEA Dietary Supplement Health and Education Act
EXORD executive order
ETM endurance training machine
FDA United States Food and Drug Administration
FM field manual
FSP Future Soldier Program
FTU fitness training unit
FTX field training exercise
FUA first unit of assignment
GS general schedule
H2F holistic health and fitness
HPDT high physical demand task
HQDA Headquarters, Department of the Army
IMT initial military training
IOTV improved outer tactical vest |
7-22 | 222 | Glossary
lb pound
METL mission-essential task list
MFT master fitness trainer
mL milliliter
MOS military occupational specialty
MMD military movement drill
NCO noncommissioned officer
OPAT Occupational Physical Assessment Test
OSUT one station unit training
P3T pregnancy and postpartum physical training
PHI personal health inventory
PMCS preventive maintenance checks and services
RD recovery drill
RPE rating of perceived exertion
RPL reconditioning program leader
S-4 battalion or brigade logistics staff officer
SFC sergeant first class
SGT sergeant
SMART specific, measurable, attainable, relevant, time-specific
SPRC Soldier Performance Readiness Center
STM strength training machine
TB MED technical bulletin medical
TRADOC United States Training and Doctrine Command
UMT unit ministry team
U.S. United States
USACIMT United States Army Center for Initial Military Training
USAR United States Army Reserve
USAREC United States Army Recruiting Command
USARIEM United States Army Research Institute of Environmental Medicine
WTBD warrior tasks and battle drills
Terms included in the glossary are not codified Army terms. They are included for
clarity for the reader.
SECTION II—TERMS
2-mile run
The sixth and final event of the Army Combat Fitness Test.
3 repetition maximum deadlift
The first event in the Army Combat Fitness Test.
300-meter shuttle run
An anaerobic physical training event. |
7-22 | 223 | Glossary
ability group run
An endurance physical training activity.
activation
The theory that emotion is measurable as changes in an individual’s level of neural stimulation.
active nutrition
Fuels the arduous activities and events performed as part of occupations and covers fueling before
during and after these activities.
acute mountain sickness
A life-threatening condition resulting from extended periods of exposure to high-altitude, low-oxygen
environments.
adenosine triphosphate
A large molecule composed of adenosine and three simpler components called phosphate groups that
release energy through chemical reactions that occur during physical activity.
aerobic endurance
A component of fitness that involves long-duration, low-intensity physical activity.
agility
The ability to bend, rotate and twist in the frontal, transverse and sagittal planes and use that ability to
change direction.
anaerobic endurance
A component of fitness that involves short-duration, high-intensity physical activity.
anatomy
The physical structure of the body.
angular velocity
The rate of change in position of a person or object generated by force of motion as it revolves around
an axis.
Army Fit
The Army’s online resource that provides tools for leaders, individuals, and teams. The resources
cover five dimensions; physical, emotional, social, spiritual, and Family.
attention
The mental faculty of considering or taking notice of someone or something.
autonomic nervous system
The part of the nervous system that functions without conscious input in order to stimulate and control
the muscle tissue in the heart, organs, glands, blood vessels, endocrine system and the lymphatic
system.
base period
Physical training completed during the initial phase in which basic abilities of the Soldier progress
from the Future Soldier Program to the first unit of assignment.
body composition
The percentage of lean muscle and other body tissues.
bone
The specialized tissue that form the skeleton, the complex formation for muscles to attach to and
cavities to protect vital structures such as the brain, heart and spinal cord.
build period
Is the four to eight week period when the abilities from the Base period are built upon with higher
intensity and increased volume of training. |
7-22 | 224 | Glossary
calorie
A unit of energy; in nutrition it is the energy acquired from food and drink and energy discharged
through the course of physical activity.
carbohydrate
Molecular compounds made of carbon, hydrogen, and oxygen that form sugars, starches, and fibers
utilized by the body for nutrition.
central nervous system
The brain and spinal cord that originate all functions of the mind and body.
character
A complex, multi-factorial construct that is defined as a Soldier’s true nature including identity, sense
of purpose, values, virtues, morals and conscience.
cognitive load
The used amount of an individual’s memory resources.
cognitive skill
The ability to expand and integrate knowledge into decisions.
communication
Nonverbal and verbal cues that convey information, attitudes, or emotions both intentionally and
unintentionally.
conditioning
A state of health and well-being that enables the performance of daily activities including exercise and
occupational tasks.
confidence
The feeling or belief that one can rely on someone or something.
coordination
The ability to synchronize limb, torso, and head movements at varying speeds of motion.
dehydration
A harmful reduction in the amount of water in the body due to overexertion and/or lack of fluid intake
or malnutrition.
electrolytes
Minerals in body tissues and fluids that have an electric charge and are responsible for maintaining
water balance and acid/base (ph) level.
emotional capability
The ability of an individual to manage his or her emotions and those of others as well.
enterprise
A complex of equipment, procedures, doctrine, leaders, technical connectivity, information, shared
knowledge, organizations, facilities, training, and materiel.
flexibility
The range of motion across single or multiple joints that allows the body to be positioned for optimal
movement.
free weight training
Free weight training core exercises and free weight training assistive exercises are physical training
drills.
glycogen
A substance deposited in bodily tissues as a store of carbohydrates for future use as energy. |
7-22 | 225 | Glossary
governance
The critical holistic health and fitness element that includes the policies and regulations that define
objectives, allocate resources and implement quality controls to deliver performance readiness.
hand-release push-up
The third event in the Army Combat Fitness Test.
heart rate
The number of contractions of the heart per minute.
high physical demand tasks
The most intense physical tasks performed by Soldiers in the execution of their occupational duties.
holistic health and fitness
The Army’s doctrinal system for physical and nonphysical readiness training of Soldiers.
Human Performance Resources Center
U.S. Department of Defense online information resource managed by the Center for Human and
Military Performance at the Uniformed Services University of the Health Sciences.
hydration
The act of, and status resulting from, the consumption of fluids.
hyponatremia
A potentially life-threatening condition that occurs when the level of sodium in the blood is too low.
hypothermia
Shivering, loss of judgment, slurred speech, drowsiness, muscle weakness resulting from prolonged
exposure to the cold.
illness
Conditions other than injury in which a person’s physical and/or mental health status has deviated from
a healthy state and this affecting the functional capabilities; includes infectious and non-infectious
disease, genetic conditions, and pregnancy related conditions.
initial phase
The first of two phases in the Holistic Health and Fitness System that covers the Soldier from recruit
station to first unit of assignment.
injury
Conditions caused by an external energy that is transferred to the body damaging its tissues
immediately (acute injury) or gradually over time (cumulative microtrauma); examples include
damage to musculoskeletal tissue, heat , cold, and hearing.
integration
The principle of holistic health and fitness training that incorporates all five domains of Soldier
readiness.
intensity
The amount of effort exerted to complete an exercise.
interval aerobic run
The final of four events in the Occupational Physical Assessment Test.
kinesthesia
The perception of the body’s position in space during movement.
leg tuck
The fifth event in the Army Combat Fitness Test.
linear velocity
The rate of change in position of a person or object generated by force of motion along a straight path. |
7-22 | 226 | Glossary
low-fat
Foods containing minimal amounts of animal or vegetable fats.
macrocycles
The longest of the training cycles lasting up to several months or longer.
maximum heart rate
The maximum number of heartbeats during one minute of maximum physical effort.
meditation
The act of engaging in contemplation, reflection or mental exercises for the purpose of gaining
spiritual awareness or enlightenment.
mental readiness
The ability to meet the mental demands of any combat or duty position, adapt successfully in the
presence of extreme risk and adversity, accomplish the mission and continue to fight and win.
mesocycles
Training cycles that last from two to six weeks.
microcycles
The shortest of the training cycles that last a few days to two weeks.
mobility
The ability to move at varying speed and range of motions across multiple planes of motion.
monounsaturated fat
A healthy dietary fat found in olive oil, avocados and certain nuts that reduce the risk of heart disease
and inflammation as well as contribute to weight loss.
moral
Concerned with the principles and the common acceptance of standards of right and wrong behavior.
movement lethality
The ability to physically engage with and destroy the enemy.
muscle fiber
Groups of specialized muscle cells.
muscular endurance
A component of fitness that involves sustained bouts of lower intensity strength.
muscular strength
Execute sustained bouts of low intensity movement.
nervous system
The body’s master system that governs the activities of all the other systems including movement,
thought, emotions, sensation, illness and health.
neuroendocrine system
The combined functions of the autonomic nervous system and endocrine system that coordinate the
body’s hormonal responses to exercise and other stimuli.
non-rapid eye movement sleep
The phase of sleep associated with the restoration of the body’s tissue and energy.
oxidative phosphorylation
The physiological process that supplies the predominant source of energy for low-intensity, long-
duration sustained exercise.
pace
The ability to adjust the speed of an activity to manage fatigue. |
7-22 | 227 | Glossary
perception
The ability to understand correct technique in order to develop skill.
periodization
The systematic planning of long- and short-term readiness training and testing in preparation for
combat.
peripheral nervous system
The system of smaller bundles of nerves that emanate from the spinal cord to innervate the limbs and
trunk of the body.
physical readiness
The ability to meet the physical demands of any duty or combat position, move lethally on the
battlefield, accomplish the mission and continue to fight, win, and come home healthy.
physiological capacity
Regular and progressive training that builds movement lethality and mental toughness to maximal
levels of strength, endurance, and Soldier readiness.
physiology
The study of the functions and parts of a living organism.
polyunsaturated fat
A healthy dietary fat found in foods such as fish, vegetable oils, and certain nuts and seeds that
contribute to lowering levels of bad cholesterol.
power
The component of fitness associated with short-duration, explosive movements performed with heavy
loads and/or at high speeds.
precision
The principle of training referring to the correct execution of the holistic health and fitness program.
proactive nutrition
The prevention of nutritional deficiency, chronic disease and immune system compromise.
progression
The proper dose of frequency, intensity, duration and type of exercise required to overload the body
without causing overtraining, plateauing or reversal of fitness.
psychological stress
Pressure or tension exerted on an individual in reaction to his or her environment that produce either
desired or undesired effects based on the amount of pressure exerted and the individual’s ability to
manage it.
rapid eye movement sleep
The phase of sleep distinguished by rapid movement of the eyes, accompanied with low muscle tone
throughout the body, and the propensity of the sleeper to dream vividly.
reaction time
The interval between an external stimuli and the Soldier’s response.
reactive nutrition
Specific nutritional interventions to treat illness, injury or medical conditions and spans hospitalization
through rehabilitation to return to full duty.
reconditioning
Physical training regimens designed to improve or rehabilitated a certain part of the body to increase
activity or to recover from illness or injury. |
7-22 | 228 | Glossary
recovery
The period of four to eight weeks when the Soldier begins to prepare for the primary mission. It is
characterized by low workloads and general adaptation and recuperation.
rehabilitation
The process of restoring health or conditioning through training and therapy after an illness, injury, or
other debilitating event.
relationship
The way in which two or more concepts, objects or people are connected, or in a state of being
connected.
repetitions in reserve
The number of movement or lift repetitions an individual thinks he or she could still perform after
having completed a set.
resilience
The ability to face and cope with adversity, adapt to change, recover, learn, and grow from setbacks.
resting heart rate
The number of contractions of the heart per minute while at complete rest.
saturated fat
A dietary fat made through the hydrogenation of oils that contributes to increased risk of heart disease
if consumed in excess of dietary guidelines.
seated power throw
One of the first three events in the Occupational Physical Assessment Test.
sleep continuity
The extent to which the sleep period is continuous and uninterrupted.
sleep duration
The total amount of sleep obtained over a 24-hour period.
sleep readiness
The ability to recognize and implement the requisite sleep principles and behaviors to support optimal
brain function.
social acuity
The awareness of, control over and ability to manage interactions with others.
sodium
The major positive ion in the fluid surrounding the cells of the body that contributes to proper osmotic
pressure in the blood, organs, and tissues.
spiritual
Concerned with an individual’s core religious, philosophical, or human values that form that
individual’s sense of identity, purpose, motivation, character, and integrity. These elements enable one
to build inner strength, make meaning of experiences, behave ethically, persevere through challenges,
and be resilient when faced with adversity.
spiritual readiness
The development of the personal qualities needed to sustain a person in times of stress, hardship, and
tragedy. These qualities come from religious, philosophical, or human values and form the basis for
character, disposition, decision making, and integrity.
sprint-drag-carry
The fourth event in the Army Combat Fitness Test. |
7-22 | 229 | Glossary
stacking
The process of combining nutritional supplements that may work synergistically, antagonistically, or
neutrally to produce positive, negative, or neutral effects on the body.
standards
Something established by authority, regulation, policy, or doctrine as the accepted requirement.
standing long jump
One of the first three events in the Occupational Physical Assessment Test.
standing power throw
The second event in the Army Combat Fitness Test.
strength deadlift
One of the first three events in the Occupational Physical Assessment Test.
stress response
A reaction sometimes known as “fight or flight”, that refers to the body’s response to one or more
environmental stressors.
structural requirements
The physical and cognitive characteristics that provide the foundation for increased work capacity.
surveillance
The process of developing tangible, actionable information designed to answer the commander’s
critical information requirements.
taper
The pre-deployment period of one to two weeks with the intensity and specificity of exercise high
while reducing frequency and duration of training.
target heart rate
The heart rate required for a Soldier to reach and sustain during physical training.
training load
The amount of training performed over time.
training period
Programmed blocks of training time designed to meet a specific training objectives.
trans fat
A dietary fat made through the hydrogenation of oils that contributes to increased risk of heart disease
if consumed in excess of dietary guidelines.
transition period
Period of several weeks to months and ends when a new Build period begins. |
7-22 | 231 | References
All URLs accessed on 2 September 2020.
REQUIRED PUBLICATIONS
These documents must be available to intended users of this publication.
DOD Dictionary of Military and Associated Terms. June 2020.
FM 1-02.1. Operational Terms. 21 November 2019.
RELATED PUBLICATIONS
These documents are referenced in this publication and contain relevant supplemental information.
JOINT PUBLICATIONS
Most Department of Defense issuances are found at https://www.esd.whs.mil/DD/DoD-Issuances/.
Most Chairmen of the Joint Chiefs of Staff issuances are available at
https://www.jcs.mil/Library/.
CJCSI 3405.01. Chairman’s Total Force Fitness Framework. 01 September 2011.
DOD 5500.07-R. Joint Ethics Regulation (JER). 30 August 1993.
DODD 1308.1. DoD Physical Fitness and Body Fat Program. 30 June 2004.
DODI 1300.17. Religious Liberty in the Military Services. 01 September 2020.
DODI 1308.3. DoD Physical Fitness and Body Fat Programs Procedures. 05 November 2002.
ARMY PUBLICATIONS
Most Army doctrinal publications and Army regulations are available online:
https://armypubs.army.mil/.
ADP 7-0. Training. 31 July 2019.
AR 1-201. Army Inspection Policy. 25 February 2015.
AR 40-501. Standards of Medical Fitness. 27 June 2019.
AR 165-1. Army Chaplain Corps Activities. 23 June 2015.
AR 350-1. Army Training and Leader Development. 10 December 2017.
AR 350-53. Comprehensive Soldier and Family Fitness. 19 June 2014.
AR 385-10. The Army Safety Program. 24 February 2017.
AR 600-9. The Army Body Composition Program. 16 July 2019.
AR 600-20. Army Command Policy. 24 July 2020.
AR 600-63. Army Health Promotion. 11 March 2019.
AR 600-100. The Army Profession and Leadership Policy. 05 April 2017.
AR 612-201. Initial Military/Prior Service Trainee Support. 21 July 2017.
AR 670-1. Wear and Appearance of Army Uniforms and Insignia. 25 May 2017.
ATP 1-05.03. Religious Support and External Advisement. 31 January 2019.
ATP 1-05.04. Religious Support and Internal Advisement. 23 March 2017.
ATP 3-21.18. Foot Marches. 17 April 2017.
ATP 3-90.97. Mountain Warfare and Cold Weather Operations. 29 April 2016. |
7-22 | 232 | References
ATP 6-22.5. A Leader’s Guide to Soldier Health and Fitness. 10 February 2016.
ATP 7-22.01. Holistic Health and Fitness Testing. 01 October 2020.
ATP 7-22.02. Holistic Health and Fitness Drills and Exercises. 01 October 2020.
DA Pam 385-30. Risk Management. 02 December 2014.
FM 1-05. Religious Support. 21 January 2019.
FM 6-27/MCTP 11-10C. The Commander's Handbook on the Law of Land Warfare. 07 August 2019.
FM 7-0. Train to Win in a Complex World. 05 October 2016.
TB MED 507/AFPAM 48-152 (I). Heat Stress Control and Heat Casualty Management.
07 March 2003.
OTHER PUBLICATIONS
Alvar, Brent, et al. NSCA's Essentials of Tactical Strength and Conditioning. Human Kinetics. 2017.
Borg, Gunnar. Borg’s Perceived Exertion and Pain Scales. Human Kinetics. 1998.
Coburn, J. and M. Malek. NSCA’s Essentials of Personal Training. Human Kinetics. 2012.
Constitution of the United States. https://constitution.congress.gov/constitution/.
Deuster, Patricia A., Teresa Kemmer, Lori Tubbs, Stacey Zeno, and Christiane Minnick. The Special
Operations Forces Nutrition Guide. 2012. https://navyseals.com/wp-
content/uploads/2012/12/special-operations-nutrition-guide.pdf.
Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/current-dietary-guidelines/2015-
2020-dietary-guidelines.
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7-22 | 233 | References
WEBSITES
2B-Alert Web. http://sleep.bhsai.org.
Army Combat Fitness Test. https://www.army.mil/acft/.
Army Fit. https://armyfit.army.mil.
Army Public Health Center site at
https://phc.amedd.army.mil/topics/healthyliving/n/Pages/default.aspx.
Central Army Registry website. https://atiam.train.army.mil/catalog/dashboard.
Human Performance Resources by CHAMPS. https://www.hprc-online.org/.
Medical Readiness Portal.
https://medpros.mods.army.mil/EPROFILE/DEFAULT.ASPX?RETURNURL=%2FEPROFI
LE%2FADMIN%2FUSERSMANAGER.ASPX.
Natural Medicines database http://info.therapeuticresearch.com/dod.
Operation Supplement Safety. https://www.opss.org/.
Pose Method. Pose Method, Inc. www.PoseMethod.com.
U.S. Department of Veterans Affairs, Whole Health. https://www.va.gov/wholehealth/.
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UnitedHealth Group, 2013.
https://www.unitedhealthgroup.com/content/dam/UHG/PDF/2013/UNH-Health-
Volunteering-Study.pdf.
PRESCRIBED FORMS
This section contains no entries.
REFERENCED FORMS
Unless otherwise indicated, DA forms are available on the Army Publishing Directorate website at
https://armypubs.army.mil/. DD forms are available on the Executive Services Directorate
website at https://www.esd.whs.mil/Directives/forms/.
DA Form 705. Army Combat Fitness Test Scorecard.
DA Form 2028. Recommended Changes to Publications and Blank Forms.
DA Form 3349. Physical Profile. (Accessible through the Medical Readiness Portal.)
DA Form 4856. Developmental Counseling Form.
DA Form 7888. Occupational Physical Assessment Test Scorecard.
DD Form 689. Individual Sick Slip.
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7-22 | 237 | Index
Entries are by paragraph number.
A basic combat training, 2-6–2-9, cognition, sleep and, 11-2
14-24–14-31 cognitive capability, 9-14–9-26
ACFT, 14-36–14-39
H2F performance team, 2-7
developing, 4-2–4-5 cognitive load, types, 9-18–9-20
nonphysical training, 2-9
preparation for, 14-32 physical training, 2-8 cognitive reframing, 9-44
activation, 9-28–9-31 basic officer leader courses, 2-16– cognitive skill, 3-17–3-18
heart rate and, 9-33
2-17 cohesion, mental readiness, 9-51–
Active Component, training, 2-18– basic survival swimmer, 7-32– 9-52
2-21
7-38 cold. See also environment.
activities, FSP physical training, bob and travel, 7-36 FSP, 14-14
14-21 sling method, 7-34 nutrition, 8-68–8-76
physical, 6-24–6-25 splash method, 7-35 water exposure and nutrition,
self-development, 13-18 trouser inflation and float, 8-80–8-86
advanced individual training, 2-10, 7-33–7-35 collar tow, combat survival
14-35–14-41 two-stroke test, 7-37–7-38 swimmer, 7-42
aerobic endurance, assessment, behavior, 3-14 combat period, peak 2 and, 5-20
6-10 challenges, 13-4
sleep and, 11-62–11-70 combat physical fitness, domains,
alcohol, sleep and, 11-65 4-4
biometric data, H2F System
anaerobic endurance, governance, 1-19 combat survival swimmer, 7-39–
assessment, 6-11 7-47
bob and travel, basic survival
analysis, H2F System 3-meter drop and pool exit,
swimmer, 7-36
governance, 1-22 7-44–7-47
body composition, 8-17–8-27 collar tow, 7-42
anatomy, 4-12–4-44
body mass, index, 8-21–8-22 equipment, 7-45
apparel, FSP, 14-10, 14-13
lean, 8-18–8-19 equipment removal, 7-41
religious, 10-26
underwater swim, 7-43
bone, 4-13–4-16
appearance, physical, 10-27
combat tasks, physical training,
brain, 4-30–4-33
Army Body Composition Program, 7-8
reconditioning, 12-13 breaks, 11-57
Combat Water Survival Test, 7-28
Army Combat Fitness Test. See build period, 5-18
commanders, considerations,
ACFT.
C 14-4, 14-35
Army Fit, 10-35 responsibility, 1-3, 1-12
caffeine, sleep and, 11-59–11-61
Army National Guard, 1-37–1-39 role of, 12-15–12-16
capabilities, physical, 3-2–3-4
Army Reserve, 1-37–1-39 communication, challenges, 9-48
carbohydrate, high altitude, 8-79
cues, 9-49
Army Water Survival Training.
cardiorespiratory system, 4-42– health, 13-22–13-23
See AWST.
4-44 interpersonal capability, 9-46–
assessment, Soldier, 6-1–6-12 central nervous system, 4-30– 9-50
spiritual readiness, 10-28–
4-34 Component, Active, 2-18–2-21
10-29
challenges, communication, 9-48 Reserve, 2-22–2-25, 14-58
attention, cognition and, 9-21–
environment, 13-16 coordination, training, 5-13
9-26
schedules, 12-18
AWST, 7-25–7-47 D
chaplain office, 10-33
classification, 7-27 deployment, reconditioning, 12-12
chaplain section, 10-32
B diet, guidelines, 8-4–8-5
character, mental readiness,
heathy, 8-6
base period, 5-17 3-12–3-13
religious influence on, 10-25
charity, 10-13 |
7-22 | 238 | Index
Entries are by paragraph number.
sleep and, 11-64 F H2F System, governance, 1-10–
supplements, 8-46–8-56 1-22
facilities, equipment and, 1-40–
weight gain, 8-25–8-27 personnel, 1-28–1-39
1-42
weight loss, 8-23–8-24 principles, 1-1–1-8
reconditioning, 12-37–12-39
program, 1-23–1-27
dietary supplements, 8-46–8-56
fiber, muscle, 4-19–4-22
schedules, 14-1–14-60
combining, 8-52
types, 4-20–4-22
laws, 8-48–8-51 H2F training, incorporating, 14-1–
first unit of assignment. See FUA.
safety, 8-53–8-56 14-2
fitness training unit, 14-32–14-34 initial phase, 14-3–14-46
disease, prevention of, 8-3–8-16
fluid. See also hydration. sustaining phase, 14-47–14-60
domains, combat physical fitness,
recommendations, 8-38–8-40 health, environment, 13-14–13-16
4-4
H2F, 3-1–3-24 food, healthy eating pattern, 8-7– inventory, 13-6
training, 1-46–1-48 8-13 mental readiness, 13-26–13-29
nutrition, 13-19
drop and exit, combat survival foundational nutrition, 8-1–8-27
proactive, 13-11–13-29
swimmer, 7-44–7-47 FSP, 14-4–14-23, 2-5 promotion of, 8-3–8-16
E apparel, 14-10, 14-13 sleep and, 11-17–11-23
environment, 14-14 sleep-wake, 13-20–13-21
education, P3T, 12-51 hydration, 14-12
religious, 10-19 initial assessment, 14-5–14-6 healthy eating pattern, 8-6–8-16
components, 8-7–8-13
electrolyte, carbohydrate and, injury control, 14-8–14-14
limits in, 8-14–8-16
8-42–8-44 nutrition, 14-11
recommendations, 8-41 physical training, 14-15–14-22 heart rate, activation and, 9-33
safety, 14-7 control, 9-32–9-34
elements, H2F, 1-9–1-48
monitoring, 6-36–6-37
FUA, 2-12, 14-42–14-46
emotion, positive, 9-40–9-44
endurance-biased schedule, heat. See also environment.
emotional capability, 9-27–9-44 14-44 FSP, 14-14
endurance, aerobic assessment, hybrid schedule, 14-46 nutrition, 8-58–8-67
6-10 lower body power schedule, high altitude, carbohydrate, 8-79
anaerobic assessment, 6-11 14-45 hydration, 8-80–8-81
muscular assessment, 6-9 Future Soldier Program. See FSP. nutrition, 8-77–8-81
training load, 6-31–6-37
holistic health, 13-4–13-10
G
energy, requirements in cold,
holistic health and fitness. See
8-69–8-73 glycogen stores, 8-74
H2F.
energy pathway, 4-6 glycolytic pathway, 4-8
hospitality, 10-14
environment. See also cold, heat. goals, emotions and, 9-41
hydration, 8-37–8-45
health, 13-14–13-16 training, 5-4
cold environment, 8-75
nutrition, 8-57–8-86
governance, 1-10–1-22 FSP, 14-12
sleep, 11-18, 11-66–11-70
biometric data, 1-19 high altitude, 8-80–8-81
equal opportunity office, 10-34 information data, 1-21
hypertrophy, assessment, 6-8
equipment, facilities and, 1-40– research and analysis, 1-22
1-42 standards, 1-17 I
fitness training unit, 14-33– surveillance, 1-18 immersion, training, 1-8
14-34 survey data, 1-20
individualization, training, 1-6–1-7
reconditioning, 12-37–12-39
H
removal by swimmer, 7-41 initial phase, 2-1–2-12
water safety, 7-29 H2F, domains, 3-1–3-24 H2F training, 14-3–14-6
elements, 1-9–1-48 skills, 2-1
exercise, control, 12-16
optimization, 1-4–1-5 training types, 2-2
health, 13-12–13-13
nutrients after, 8-35–8-36 H2F coaching, 13-1–13-29 injury, nutrition and, 8-88–8-89
nutrients before, 8-32–8-33 H2F performance team, prevention, 14-8–14-14
nutrients during, 8-34 adaptations by, 5-16 reconditioning, 12-14–12-18
OPAT improvement, 14-23 basic combat training, 2-7 inspection data, H2F System
order, 6-22–6-30 considerations, 6-20 governance, 1-21
P3T, 12-50 personnel, 1-30–1-33 institutional training, domain, 1-46
selection of, 6-15–6-19
H2F readiness, building, 13-1– integrated periodization, 5-13–
sleep and, 11-63
13-3 5-22
exertion, nutrition and, 8-58–8-67
H2F School, 1-29 |
7-22 | 239 | Index
Entries are by paragraph number.
integration principle, physical muscular strength, assessment, P–Q
readiness, 7-4–7-8 6-7
P3T, 12-40–12-51
intensity, recovery, 6-34 N activities, 12-47–12-48
training, 6-27 education, 12-51
nap, 11-56
interpersonal capability, 9-45– exercise schedule, 12-43–
9-52 National Guard, 1-37–1-39 12-49
engagement, 9-51–9-52 nervous system, 4-29–4-37 exercises, 12-50
relationships, 9-46–9-50 neuroendocrine system, 4-38– precautions, 12-42
preparation for exercise, 12-46
intervention, sleep readiness, 4-41
recovery, 12-49
11-55–11-71 nonphysical training, 7-6
participation, reconditioning,
basic combat training, 2-9
J–K 12-10–12-11
nutrient timing, 8-31–8-36
jet lag, 11-34–11-54 pathways, energy, 4-6–4-9
after exercise, 8-35–8-36
social, 11-23
before exercise, 8-32–8-33 peak 1 period, 5-19
journaling, 10-15 during exercise, 8-34 peak 2 period, combat and, 5-20
L nutrition, bone and, 4-16 performance imagery, 9-37–9-39
cold environment, 8-68–8-76
laws, dietary supplements, 8-48– periodization, 5-1–5-7
environment, 8-57–8-86
8-51 integrated, 5-13–5-22
foundational, 8-1–8-27
spiritual readiness, 10-4–10-8
peripheral nervous system, 4-35–
FSP, 14-11
leaders, challenges to, 5-6 4-37
fuel, 8-29–8-30
considerations, 9-23, 11-30,
health, 13-19 personnel, H2F System, 1-28–
11-55
high altitude, 8-77–8-81 1-39
education, 1-43–1-48
hot environment, 8-58–8-67 other support, 1-24–1-35
religion and, 10-31
injury and, 8-88–8-89 religious, 10-9, 10-32, 10-33
responsibility, 11-24–11-29
operational, 8-28–8-86 phase, initial, 2-1–2-12
leadership, role in sleep, 11-24– therapeutic, 8-87–8-90 sustaining, 2-13–2-28
11-29 water, 8-82–8-86
phosphagen pathway, 4-7
M nutrition program, characteristics,
physical components, tasks and,
3-8
macrocycle, training, 5-11–5-12 3-1
components, 8-1
measure, running, 7-21–7-24 physical exercise, health, 13-12–
nutritional readiness, 3-6–3-8,
13-13
meditation, 10-16 8-1–8-89
meetings, spiritual readiness, goal, 3-7 physical fitness, assessment, 6-2
10-12 physical profile, reconditioning,
O
12-19–12-22
memory, 4-32
objective, training, 5-14 restriction categories, 12-32–
mental readiness, 3-9–3-20, 9-1–
observance, holy days, 10-24 12-36
9-52
capabilities, 9-8–9-52 Occupational Physical physical readiness, 3-1–3-5, 7-1–
concepts, 9-1–9-7 Assessment Test. See OPAT. 7-47
components, 6-6–6-12
factors, 3-11 one station unit training, 2-11
principles, 7-1–7-8
health, 13-26–13-29 14-35–14-41
physical training, 3-1–3-5
mesocycle, training, 5-10 OPAT, FSP and, 2-5, 14-4
basic combat training, 2-8
microcycle, training, 5-9 improvement, 14-23
combat tasks and, 7-8
mindfulness, 13-7–13-10 operational nutrition, 8-28–8-86 FSP, 14-15–14-22
minerals, vitamins and, 8-76 operational training, domain, 1-47 FSP activities, 14-21
missions, sleep, 11-41–11-47 operations, sleep and, 11-49– FSP elements, 14-16
11-54 FSP length, 14-17
moral code, 10-7 FSP preparation, 14-20
optimization, 1-4–1-5
movement lethality, 3-2–3-4 FSP recovery, 14-22
oral rehydration solution, 8-45
muscle, 4-17–4-28 physiological capacity,
fiber, 4-19–4-22 organizations, religious, 10-36 assessment, 6-4–6-5
strengthening, 4-23–4-28 oxidative phosphorylation, 4-9– physiology, 4-1–4-11
muscular endurance, assessment, 4-10 plan, for insufficient sleep, 11-30–
6-9 oxygen, 4-43 11-71
oxygen, consumption, 4-11 power, assessment, 6-12 |
7-22 | 240 | Index
Entries are by paragraph number.
practices, spiritual, 10-10–10-26 sustaining phase, 12-25–12-39 behavioral factors, 11-62–
spiritual readiness, 10-11– recovery, 6-26 11-70
10-21 FSP physical training, 14-22 brain, 11-15
prayer, chanting and, 10-17– intensity, 6-34 caffeine and, 11-59–11-61
10-18 nutritional fuel, 8-29–8-30 continuity, 11-8
period, 5-21–5-22 diet and, 11-64
precision principle, physical
duration, 11-2–11-3
readiness, 7-2 reflection, 9-22, 10-3, 10-15
during operations, 11-49–
spiritual readiness, 10-20–
pregnancy and postpartum 11-54
physical training. See P3T. 10-21 environment, 11-18, 11-66–
preparation, drills, 6-23 rehabilitation, 12-4–12-5 11-70
program, 12-1–12-39 exercise and, 11-63
principles, H2F System, 1-1–1-8
rehydration solution, 8-45 insufficient, 11-13–11-15,
proactive health, 13-11–13-29 11-30–11-71
relationships, 10-13, 10-29
profile, physical, 12-19–12-22 leadership for, 11-24–11-29
health, 13-22–13-23
missions, 11-41–11-47
profile restrictions, minimum,
religion, diet and, 10-25 problems, 11-74–11-76
12-35–12-36
education, 10-19 promoting, 11-17–11-23
moderate lower body, 12-33
moderate upper body, 12-34 repetition maximum formula, 4-25 requirements, 11-11
resources, 11-72–11-76
severe, 12-32 research, H2F System
routine before, 11-19
program, rehabilitation and governance, 1-22
safety, 11-70
reconditioning, 12-1–12-39 Reserve Component, sustaining
schedule, 11-20–11-23
progression principle, physical phase, 14-58 strategies, 11-31–11-54
readiness, 7-3 training, 2-22–2-25 tool, 11-71
resilience, 3-15–3-16, 10-22 travel, 11-38–11-40
R
resources, sleep, 11-72–11-76 sleep readiness, 3-23–3-24, 11-1–
readiness, mental, 9-1–9-52
spiritual readiness, 10-30– 11-76
nutritional, 8-1–8-89
10-37 fundamentals, 11-9–11-16
physical, 7-1–7-47
ruck marching, 7-9 interventions for, 11-55–11-71
readiness domains, 3-1–3-24 principles, 11-1–11-8
running measurement, 7-21–7-24
reading, spiritual readiness, sleep timing, 11-4–11-7
running paradigm, 7-13–7-20
10-20–10-21
sleep-wake, 11-20–11-23, 11-33
running skill, 7-10–7-24
reconditioning, 12-6–12-39 health, 13-20–13-21
Army Body Composition S sling method, basic survival
Program, 12-13
safety, dietary supplements, 8-53– swimmer, 7-34
deployment and, 12-12
8-56 social acuity, 3-19–3-20
initial phase, 12-23–12-24
FSP and, 14-7
injury and illness, 12-14–12-18 Soldier Performance Readiness
sleep, 11-70
participation, 12-10–12-11 Center. See SPRC.
water, 7-29–7-31
physical profile, 12-19–12-22
special conditioning, 12-1–12-51
program, 12-1–12-39 schedule, challenges, 12-18
speed, 3-5
sustaining phase, 12-25–12-39 effects from changing, 11-22
testing, 12-8–12-12 endurance-biased, 14-44 spinal cord, 4-34
time in training, 12-9 H2F System, 14-1–14-60 spiritual, practices, 10-10–10-25
training, 12-8–12-12 hybrid, 14-46
spiritual awareness, health,
lower body power.
reconditioning program, 13-24–13-25
P3T exercise, 12-43–12-49
equipment and facilities, 12-37–
physical training, 14-15 spiritual readiness, 3-21–3-22,
12-39
reconditioning program, 12-30 10-1–10-37
goals, 12-29
reverse, 11-58 assessment, 10-28–10-29
governance, 12-26–12-28
sleep, 11-5, 11-20–11-23 developing, 10-1–10-7
minimum profile restrictions,
free exercise, 10-4–10-8
12-35–12-36 self-development training, 2-26–
laws, 10-4–10-8
moderate lower body profile 2-27
leaders, 10-9, 10-19, 10-31,
restrictions, 12-33 domain, 1-48
10-32, 10-33
moderate upper body profile health, 13-17–13-18
practices, 10-10–10-27
restrictions, 12-34 sessions, training, 6-13–6-37 purpose, 10-1
schedule, 12-30
severe profile restrictions, shift work, 11-21, 11-34–11-54 splash method, basic survival
12-32 sleep, alcohol and, 11-65 swimmer, 7-35 |
7-22 | 241 | Index
Entries are by paragraph number.
SPRC, 1-32, 1-40–1-42 T travel, sleep, 11-38–11-40
standards, H2F System testing, 4-2 trouser inflation and float, basic
governance, 1-17 survival swimmer, 7-33–7-35
therapy, nutrition and, 8-87–8-90
strategies, sleep, 11-37–11-54 two-stroke test, basic survival
time, reconditioning, 12-9
training, 6-14–6-21 swimmer, 7-37–7-38
timing, nutrients, 8-31–8-36
strength, application, 6-12 U
traditions, spiritual readiness,
muscle, 4-23–4-28
10-22–10-24 underwater swim, combat survival
muscular assessment, 6-7
training load, 6-28–6-30 training, adjusting, 14-1–14-2 swimmer, 7-43
condensed, 2-28 unit ministry team, 10-32
stress, control, 9-35–3-36
cycles, 1-13, 5-8–5-12
sleep and, 11-19 V
frequency, 6-20–6-21
structural capabilities, 3-2–3-4
goals, 5-4 vitamins, minerals and, 8-76
structural requirements, H2F initial phase, 14-3–14-46 VO2 max, 4-11
assessment, 6-3 H2F sustaining phase, 14-47–
supplements, dietary, 8-46–8-56 14-60 W–X–Y–Z
surveillance, H2F System immersion, 1-8 Warrant Officer Basic Course,
governance, 1-18 improvement, 14-32 2-15
individual, 1-6–1-7, 2-26–2-27,
survey data, H2F System 14-59–14-60 Warrant Officer Candidate School,
governance, 1-20 intensity, 6-27 2-14
sustaining phase, 2-13–2-28 macrocycle, 5-11–5-12 water, exposure and nutrition,
build 1, 14-48–14-49 mesocycle, 5-10 8-82–8-86
build 2, 14-50 microcycle, 5-9 safety, 7-29–7-31
combat, 14-54–14-56 objective, 5-14 weight gain, 8-25–8-27
H2F training, 14-47–14-60 OPAT improvement, 14-23
weight loss, 8-23–8-24
peak 1, 14-51–14-52 progress, 5-2
work, shifts, 11-21
peak 2, 14-53 schedules, 5-8
periodization, 5-4 sessions, 6-13–6-37 workload, types, 4-26–4-28
reconditioning, 12-25–12-39 strategies, 6-14–6-21
remote Soldiers, 14-59–14-60 training load, endurance, 6-31–
Reserve Component, 14-58 6-37
transition, 14-57 strength, 6-28–6-30
swimming, 7-25–7-47 |
7-22 | 243 | FM 7-22
1 October(cid:3)(cid:21)(cid:19)20
(cid:37)(cid:92)(cid:3)(cid:50)(cid:85)(cid:71)(cid:72)(cid:85)(cid:3)(cid:82)(cid:73)(cid:3)(cid:87)(cid:75)(cid:72)(cid:3)(cid:54)(cid:72)(cid:70)(cid:85)(cid:72)(cid:87)(cid:68)(cid:85)(cid:92)(cid:3)(cid:82)(cid:73)(cid:3)(cid:87)(cid:75)(cid:72)(cid:3)(cid:36)(cid:85)(cid:80)(cid:92)(cid:29)(cid:3)
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(cid:42)(cid:72)(cid:81)(cid:72)(cid:85)(cid:68)(cid:79)(cid:15)(cid:3)(cid:56)(cid:81)(cid:76)(cid:87)(cid:72)(cid:71)(cid:3)(cid:54)(cid:87)(cid:68)(cid:87)(cid:72)(cid:86)(cid:3)(cid:36)(cid:85)(cid:80)(cid:92)(cid:3)(cid:3)
(cid:38)(cid:75)(cid:76)(cid:72)(cid:73)(cid:3)(cid:82)(cid:73)(cid:3)(cid:54)(cid:87)(cid:68)(cid:73)(cid:73)(cid:3)
(cid:50)(cid:73)(cid:73)(cid:76)(cid:70)(cid:76)(cid:68)(cid:79)(cid:29)(cid:3)
(cid:46)(cid:36)(cid:55)(cid:43)(cid:47)(cid:40)(cid:40)(cid:49)(cid:3)(cid:54)(cid:17)(cid:3)(cid:48)(cid:44)(cid:47)(cid:47)(cid:40)(cid:53)(cid:3)
(cid:36)(cid:71)(cid:80)(cid:76)(cid:81)(cid:76)(cid:86)(cid:87)(cid:85)(cid:68)(cid:87)(cid:76)(cid:89)(cid:72)(cid:3)(cid:36)(cid:86)(cid:86)(cid:76)(cid:86)(cid:87)(cid:68)(cid:81)(cid:87)
(cid:3)(cid:87)(cid:82)(cid:3)(cid:87)(cid:75)(cid:72)(cid:3)(cid:54)(cid:72)(cid:70)(cid:85)(cid:72)(cid:87)(cid:68)(cid:85)(cid:92)(cid:3)(cid:82)(cid:73)(cid:3)(cid:87)(cid:75)(cid:72)(cid:3)(cid:36)(cid:85)(cid:80)(cid:92)
2026204
DISTRIBUTION:
Active Army, Army National Guard, and United States Army Reserve: (cid:55)(cid:82)(cid:3) (cid:69)(cid:72)(cid:3) (cid:71)istributed in |
3-01 | 1 | FM 3-01
U.S. Army Air and Missile
Defense Operations
DECEMBER 2020
DISTRIBUTION RESTRICTION:
Approved for public release; distribution is unlimited.
This publication supersedes FM 3-01, dated 2 November 2015. |
3-01 | 2 | This publication is available at the Army Publishing Directorate site
(https://armypubs.army.mil), and the Central Army Registry site |
3-01 | 3 | *FM 3-01
Field Manual
Headquarters
No. 3-01
Department of the Army
Washington, D.C., 22 December 2020
U.S. Army Air and Missile Defense Operations
Contents
Page
PREFACE..................................................................................................................... v
INTRODUCTION ........................................................................................................ vii
Chapter 1 ARMY AIR AND MISSILE DEFENSE ...................................................................... 1-1
Overview .................................................................................................................... 1-1
ADA Role and Capabilities ........................................................................................ 1-2
AMD Foundational Principles and Tenets ................................................................. 1-4
AMD Principles .......................................................................................................... 1-4
AMD Employment Tenets .......................................................................................... 1-6
ADA Operations ......................................................................................................... 1-7
ADA in Support of Unified Action .............................................................................. 1-7
ADA in Support of Unified Land Operations .............................................................. 1-9
Training .................................................................................................................... 1-11
Chapter 2 AIR AND MISSILE DEFENSE OPERATIONS PROCESS ...................................... 2-1
AMD Operations Framework ..................................................................................... 2-1
Force Operations ....................................................................................................... 2-2
Engagement Operations ............................................................................................ 2-7
Chapter 3 THREAT .................................................................................................................... 3-1
Operational Environment ........................................................................................... 3-1
Threat Tactics and Objectives ................................................................................... 3-2
Theater Air and Missile Threats ................................................................................ 3-3
Ballistic Missiles ......................................................................................................... 3-3
Large-Caliber Rockets ............................................................................................... 3-4
Aerodynamic Missiles ................................................................................................ 3-4
Hypersonic Weapons ................................................................................................ 3-5
Unmanned Aircraft Systems ...................................................................................... 3-5
Manned Rotary-Wing Aircraft .................................................................................... 3-7
Manned Fixed-Wing Aircraft ...................................................................................... 3-7
Rockets, Artillery, and Mortars .................................................................................. 3-8
Electronic Warfare and Cyber ................................................................................... 3-8
Strategic Missile Threats That May Impact The Theater .......................................... 3-9
Summary ................................................................................................................. 3-10
Chapter 4 COMMAND AND CONTROL OF ADA FORCES ..................................................... 4-1
Mission Command ..................................................................................................... 4-1
Command of ADA Forces .......................................................................................... 4-2
Commmand Relationships ........................................................................................ 4-3
DISTRIBUTION RESTRICTION: Approved for public release; distribution is unlimited.
*This publication supersedes FM 3-01, dated 2 November 2015. |
3-01 | 4 | Contents
Elements of Command ............................................................................................. 4-3
Control and Coordination of ADA Forces.................................................................. 4-5
Elements of Control................................................................................................... 4-5
Coordination .............................................................................................................. 4-6
Authorities: Command and Control .......................................................................... 4-6
Air and Missile Defense Operations are Inherently Joint and Interdependent ......... 4-7
Army Air and Missile Defense Operations Require an Integrated and Networked
Command And Control System ................................................................................ 4-7
Command of Air Defense Artillery Forces is Exercised by Army Commanders ....... 4-8
Control of Army AMD Fires is Exercised in accordance with Joint Force Commander
Directives and by Delegated Authorities ................................................................... 4-8
Positive and Procedural Measures of Control ........................................................ 4-10
Chapter 5 ARMY AIR AND MISSILE DEFENSE COMMAND .................................................. 5-1
Roles and Capabilities .............................................................................................. 5-1
AAMDC Composition ................................................................................................ 5-2
Command and Control .............................................................................................. 5-3
Force Operations ...................................................................................................... 5-4
Engagement Operations ........................................................................................... 5-7
Sustainment Operations ........................................................................................... 5-7
Chapter 6 ADA BRIGADE ......................................................................................................... 6-1
Roles and Responsibilities ........................................................................................ 6-1
Brigade Composition ................................................................................................. 6-2
Command and Control .............................................................................................. 6-3
Force Operations ...................................................................................................... 6-4
Engagement Operations ........................................................................................... 6-5
Sustainment Operations ........................................................................................... 6-6
Chapter 7 ADA BATTALION ..................................................................................................... 7-1
Roles and Responsibilities ........................................................................................ 7-1
Support to Joint Air and Missile Defense .................................................................. 7-2
Support to Unified Land Operations .......................................................................... 7-2
ADA Task Force Composition ................................................................................... 7-3
Command and Control .............................................................................................. 7-6
Force Operations ...................................................................................................... 7-8
Engagement Operations ......................................................................................... 7-11
Sustainment Operations ......................................................................................... 7-12
Chapter 8 ADA BATTERY ........................................................................................................ 8-1
Roles and Capabilities .............................................................................................. 8-1
Support to Joint Air and Missile Defense .................................................................. 8-1
Support to Unified Land Operations .......................................................................... 8-2
Battery Composition .................................................................................................. 8-2
Command and Control .............................................................................................. 8-3
Force Operations ...................................................................................................... 8-5
Engagement Operations ........................................................................................... 8-7
Sustainment Operations ........................................................................................... 8-7
Chapter 9 ADA PLATOON ........................................................................................................ 9-1
Roles and Capabilities .............................................................................................. 9-1
Support to Joint Air and Missile Defense .................................................................. 9-1
Support to Unified Land Operations .......................................................................... 9-2
Platoon Composition ................................................................................................. 9-2
Command and Control .............................................................................................. 9-3
Force Operations ...................................................................................................... 9-5
Engagement Operations ........................................................................................... 9-6
Sustainment Operations ........................................................................................... 9-7 |
3-01 | 5 | Contents
Chapter 10 ADAM CELL ........................................................................................................... 10-1
Roles and Capabilities ............................................................................................. 10-1
Support to Joint Air and Missile Defense ................................................................ 10-2
Support to Unified Land Operations ........................................................................ 10-2
ADAM Cell Composition .......................................................................................... 10-2
Command and Control ............................................................................................ 10-3
Force Operations ..................................................................................................... 10-4
Defense Planning and Employment Considerations ............................................... 10-4
Airspace Coordination and Management ................................................................ 10-5
Engagement Operations .......................................................................................... 10-6
Sustainment Operations .......................................................................................... 10-7
Chapter 11 COMBINED ARMS FOR AIR DEFENSE ............................................................... 11-1
General .................................................................................................................... 11-1
Command and Control ............................................................................................ 11-2
Planning and Employment Considerations ............................................................. 11-3
Engagement Considerations ................................................................................... 11-3
Chapter 12 ADA DATA AND COMMUNICATIONS ARCHITECTURE .................................... 12-1
Major Networks ........................................................................................................ 12-1
AMD Supporting Networks ...................................................................................... 12-1
Link 16 ..................................................................................................................... 12-2
LANDWARNET ....................................................................................................... 12-3
Communications and Data Architecture Connectivities .......................................... 12-3
Engagement Operations Connectivity ..................................................................... 12-5
Appendix A ARMY AMD STRATEGIC ORGANIZATIONS AND SYSTEMS ............................. A-1
Appendix B AIR DEFENSE ARTILLERY SYSTEMS .................................................................. B-1
GLOSSARY ................................................................................................ Glossary-1
REFERENCES ........................................................................................ References-1
INDEX ................................................................................................................ Index-1
Figures
Introduction figure-1. Logic chart for FM 3-01 ................................................................................... x
Introduction figure-2. Hierarchy of ADA Doctrine publications .......................................................... xi
Figure 1-1. ADA echelons in support of a theater of operations .................................................... 1-9
Figure 2-1. ADA echelons-planning versus execution ................................................................... 2-2
Figure 4-1. Theater AMD control relationships .............................................................................. 4-9
Figure 5-1. AAMDC organization ................................................................................................... 5-3
Figure 5-2. AAMDC AMD control relationships .............................................................................. 5-4
Figure 6-1. ADA brigade AMD control relationships ...................................................................... 6-4
Figure 7-1. ADA task force AMD control relationships ................................................................... 7-7
Figure 8-1. DPICC at the task-organized battery ........................................................................... 8-4
Figure 8-2. ADA task-organized battery AMD control relationships ............................................... 8-5
Figure 9-1. Platoon AMD control relationships ............................................................................... 9-4
Figure 10-1. ADAM cell AMD relationships .................................................................................. 10-4
Figure 12-1. Communications and data architecture supporting AMD forces ............................. 12-4
Figure 12-2. Communications and data architechture supporting ADA forces ............................ 12-5 |
3-01 | 6 | Contents
Figure A-1. Ground-based midcourse defense.............................................................................. A-2
Figure A-2. Command and Control Battle Management and Communications ............................ A-3
Figure A-3. Joint Tactical Ground Station ...................................................................................... A-4
Figure A-4. AN/TPY-2 radar........................................................................................................... A-5
Figure B-1. Patriot radar set........................................................................................................... B-2
Figure B-2. Patriot launching station .............................................................................................. B-3
Figure B-3. THAAD launcher ......................................................................................................... B-5
Figure B-4. THAAD radar............................................................................................................... B-6
Figure B-5. Avenger ....................................................................................................................... B-7
Figure B-6. Land-based Phalanx weapon system ......................................................................... B-8
Figure B-7. Sentinel radar .............................................................................................................. B-9
Tables
Introduction table 1. New terms and definitions ................................................................................ ix
Introduction table 2. Modified and rescinded Army and joint terms .................................................. ix
Table 2-1. AMD planning and preparing tasks .............................................................................. 2-7
Table 2-2. AMD engagement tasks ............................................................................................. 2-10
Table 3-1. UAS Groups .................................................................................................................. 3-6
Table 3-2. Air, missile, and electronic warfare/cyber threats to surface targets .......................... 3-11
Table 5-1. Distinctive responsibilities of the AAMDC and ADA brigade ........................................ 5-2
Table 11-1. Summary of actions against air and missile threats ................................................. 11-5 |
3-01 | 7 | Preface
FM 3-01 is the Army-specific air and missile defense (AMD) publication outlining doctrinal AMD principles
and guidelines. It describes how air defense artillery (ADA), the Army’s dedicated component for AMD, and
its organizations prepare for and conduct operations. It presents the AMD roles in support of joint unified
action operations and Army unified land operations, addressing offensive and defensive, stability, and
defense support of civil authorities tasks. The strategic, operational, and tactical levels of war are discussed,
and AMD operations are defined in terms of their contributions to Army operations, as expressed in FM 3-
0, the Army operational concept of unified land operations, and the joint counterair mission as presented in
JP 3-01. FM 3-01 provides doctrinal guidance for commanders, staffs, leaders, and trainers at all levels in the
operational and institutional forces, and is the basis for curricula development in the U.S. Army Air Defense
Artillery School.
The primary target audience for this manual is the ADA community and Army/joint leaders and staff
personnel. Other services and joint organizations may use this manual to gain insight into Army AMD
operations.
Commanders, staffs, and subordinates must ensure their decisions and actions comply with applicable U.S.,
international, and, in some cases, host-nation laws and regulations. Commanders at all levels must ensure
their Soldiers operate in accordance with the law of war and the rules of engagement (see FM 6-27).
FM 3-01 uses joint terms where applicable. Joint and Army terms and definitions appear in both the glossary
and the text. Terms for which FM 3-01 is the proponent publication are marked with an asterisk (*) in the
glossary. Definitions for which FM 3-01 is the proponent publication are boldfaced in the text. For other
definitions shown in the text, the term is italicized and referenced to the proponent publication number. All
ADA-unique acronyms, with the exceptions of ADA and AMD, are spelled out the first time they are used
in each of the chapters to enhance readability. Common Army acronyms are spelled out only once, the first
time they are used.
FM 3-01 applies to the Active Army, Army National Guard, and United States Army Reserve forces unless
otherwise stated.
The proponent for FM 3-01 is the Commandant, U.S. Army Air Defense Artillery School. The preparing
agency is the United States Army Fires Center of Excellence, Directorate of Training and Doctrine, Doctrine
Division. Send comments and recommendations on Department of the Army (DA) Form 2028
(Recommended Changes to Publications and Blank Forms), to Directorate of Training and Doctrine, 700
McNair Avenue, Suite 128 ATTN: ATSF-DD, Fort Sill, OK 73503; by email to usarmy.sill.fcoe.mbx.dotd-
[email protected]; or submit an electronic DA Form 2028. |
3-01 | 9 | Introduction
Department of Defense Directive 5100.01 charges the Army to “conduct air and missile defense to support
joint campaigns and assist in achieving air superiority.” FM 3-01 describes the contributions of the ADA,
the Army’s dedicated AMD component, to the planning, coordination, and execution of AMD operations in
support of joint and Army forces in large-scale combat operations.
Air and missile defense is the direct (active and passive) defensive actions to destroy, nullify, or reduce the
effectiveness of hostile air and ballistic missile threats against friendly forces and assets (JP 3-01). It includes
actions that may be taken on the land, in the air, at sea, and in cyberspace and space. AMD is a key element
of the defensive counterair construct for defeating air and missile threats. AMD operations are generally
integrated with other offensive and defensive counterair missions within the overall counterair framework.
While this manual addresses aspects of offensive counterair and passive AMD, it focuses on active AMD
tactics and procedures.
FM 3-01 addresses today's operational environment which envisions threats to the Army and joint force that
these forces have not faced in twenty-five years. In this environment, ADA units must adapt and prepare for
large-scale combat operations in a highly contested air domain. FM 3-01 provides a doctrinal approach for
ADA forces to fight future conflicts, explaining how the ADA echelons contribute to the four Army strategic
roles: shape operational environments, prevent conflict, conduct large-scale ground combat, and consolidate
gains.
This FM 3-01 version is organized in terms of the ADA echelons, unlike previous versions which were
presented from the ADA systems’ perspectives. It presents the roles, functions, and foundational principles
and employment tenets of ADA echelons, from the Army Air and Missile Defense Command (AAMDC) to
the air defense airspace management (ADAM) cell. It further depicts the ADA echelons in current or near-
term operations, with respect to their AMD force operation and engagement operation actions, and discusses
continuing challenges to these operations.
This version introduces and defines new AMD terms. It also defines older terms that are repeatedly used,
but never defined, in other doctrinal AMD publications.
FM 3-01 consists of 12 chapters.
* Chapter 1 provides an overview of Army AMD. It introduces a new ADA role statement and
identifies five key ADA essential capabilities. It introduces the AMD foundational principles and
employment tenets. It summarizes ADA actions in support of joint and unified land operations.
Chapter 1 reintroduces short-range air defense (SHORAD), a key contributor to the protection of
maneuvering forces. The chapter concludes with a discussion of the training of ADA Soldiers and
leaders. Numerous definitions and expanded explanations of terms are presented throughout the
chapter to facilitate understanding of AMD actions and language which are applicable to all ADA
echelons.
* Chapter 2 discusses the Army operations process from an AMD perspective. AMD force
operations generally consist of planning and preparatory actions required to support engagements
of air and missile threats. AMD engagement operations consist of all actions to execute and assess
the engagements.
* Chapter 3 addresses the operational environment, focusing on air and missile threats, from rockets,
artillery, and mortars to intercontinental and submarine-launched ballistic missiles, and their
generic capabilities. It also addresses the challenges that U.S. forces may face from space and
cyberspace threats.
* Chapter 4 describes mission command and also command and control (C2) as related to Army
AMD. It discusses the principles of mission command through the AMD lens. It also presents the
applicable authorities and C2 elements resident in the conduct of engagements. |
3-01 | 10 | Introduction
* Chapters 5 through 10 address the application of the AMD operational framework and
foundational principles and tenets to ADA echelons, from the AAMDC to ADAM cells in
maneuver brigade formations, respectively. Each chapter presents the roles and capabilities,
composition, and operations – in terms of C2, force operations, engagement operations, and
sustainment operations − for the respective echelon.
* Chapter 11 describes the contributions of non-AMD Army forces to the execution of AMD
operations. It summarizes C2, planning and employment, and engagement considerations with
respect to air and rocket, artillery, and mortar (RAM) threats. It introduces doctrinal and
operational information on the employment of maneuver force Stinger teams.
* Chapter 12 presents an overview of the ADA data and communications architecture and the
linkages between Army, joint, and multinational AMD elements.
* Appendices A and B present the Army AMD strategic organizations and systems and the ADA
systems (those systems that normally support the operational and tactical levels), respectively.
Based on current doctrinal changes, certain terms for which FM 3-01 is the proponent have been added,
modified, or rescinded. A listing of these terms is presented in introduction tables 1 and 2 on page ix. The
glossary contains the defined terms.
Introduction figure-1 on page x illustrates the logic chart for FM 3-01. Introduction figure-2 on page xi
illustrates the ADA Doctrine publications hierarchy. |
3-01 | 11 | Introduction
Introduction table 1. New terms and definitions
Term Reasoning
Alert state New term and definition
Assess New term and definition
Classification New term and definition
Complex integrated attack New term and definition
Cover New term and definition
Discrimination New term and definition
Engage Hold New term and definition
Engagement operations New term and definition
Engagement sequence New term and definition
Fire control quality data New term and definition
Firing doctrine New term and definition
Force operations New term and definition
Keep-out altitude New term and definition
Keep-out range New term and definition
Kill chain New term and definition
Lower tier New term and definition
Methods of fire New term and definition
Out-of-sector New term and definition
Primary target line New term and definition
Resilience New term and definition
Secondary target line New term and definition
Short-range air defense New definition
Threat evaluation New term and definition
Upper tier New term and definition
Introduction table 2. Modified and rescinded Army and joint terms
Term Reasoning
Active air defense Modifies the term per JP 3-01
Attack operations Adopts the definition in JP 3-01
Defended asset list Adopts the definition in JP 3-01
Passive air defense Modifies the definition in JP 3-01
Rules of engagement Adopts the definition in JP 3-01
Track Adopts the definition in JP 3-01
Weapons control status Modifies the definition in JP 3-01
Weapons free Adopts the definition in JP 3-01 |
3-01 | 12 | Introduction
Introduction figure-1. Logic chart for FM 3-01 |
3-01 | 13 | Introduction
Introduction figure-2. Hierarchy of ADA Doctrine publications |
3-01 | 15 | Chapter 1
Army Air and Missile Defense
This chapter provides an overview of Army air and missile defense (AMD). It presents
the role and capabilities of air defense artillery (ADA) and the AMD foundational
principles and tenets. It continues with a brief discussion of ADA contributions to
today’s unified action (joint) operations and unified land operations and to tomorrow’s
multi-domain operations. The chapter concludes with a discussion of ADA training.
OVERVIEW
1-1. The Army supports joint unified action by conducting unified land operations. While operating as part
of the joint force and working with interorganizational and multinational partners, the Army forces gain,
sustain, and exploit control over land to deny its use to an enemy. They do this using combined arms
formations and capabilities to defeat an enemy and establish control of areas, resources, and populations (FM
3-0). AMD is one of the Army’s critical contributions to these efforts. Confronted by decentralized,
networked, and adaptive enemies in dynamic and uncertain environments, the Army must possess a versatile
mix of capabilities, formations, and equipment to conduct AMD. The ADA force must deter and defeat air
and missile threats in support of joint campaigns and assist in achieving air superiority to assure victory in a
complex and uncertain world.
1-2. Air and missile defense is the direct (active and passive) defensive actions taken to destroy, nullify, or
reduce the effectiveness of hostile air and ballistic missile threats against friendly forces and assets (JP 3-01).
AMD is embedded in the defensive counterair portion of the joint counterair operational framework. (See
paragraph 1-3) AMD is used consistently throughout this document to refer to defensive counterair actions
and to the capabilities of other service and multinational partners involved in the counterair fight (for
example, Navy AMD). Though not specifically addressed in the AMD definition, AMD implies an
interdependency of capabilities across the services and, often, with multinational forces. Air defense artillery
is defined as weapons and equipment for actively combating air targets from the ground (JP 3-01); more
precisely, ADA is the dedicated Army systems, personnel, and forces that provide active, land-based defense
against air and missile attacks. ADA forces execute AMD operations. ADA is used consistently throughout
the document as the Army’s dedicated AMD force; however, there are occasions where “Army AMD”
appears in lieu of ADA, generally when addressed in connection with other service AMD capabilities, such
as Navy AMD, or when referring to ADA and other Army elements that conduct AMD operations, such as
the Joint Tactical Ground Station (JTAGS).
1-3. The joint counterair operational framework is based on the integration of offensive and defensive
counterair operations. Offensive counterair are offensive operations to destroy or neutralize enemy aircraft,
missile launch platforms, and their supporting structures and systems both before and after launch, and as
close to their sources as possible (JP 3-01). Attack operations are the predominant offensive counterair
operations mentioned throughout this document. Attack operations include offensive action by any part of
the joint force in support of the offensive counterair mission against surface targets which contribute to the
enemy’s air and missile capabilities (JP 3-01). Offensive actions may be conducted before, during, and after
launch and, though focused on surface targets in the above definition, can include attacks against airborne
command and control (C2) platforms. Defensive counterair are all defensive measures designed to neutralize
or destroy enemy forces attempting to penetrate or attack through friendly airspace (JP 3-01). Defensive
counterair consists of two operational elements: active AMD and passive AMD.
* Active AMD operations. Direct defensive actions taken to destroy, nullify, or reduce the
effectiveness of air and missile threats against friendly forces and assets. Active AMD includes
air defense (defensive measures designed to destroy attacking aircraft and aerodynamic missiles, |
3-01 | 16 | Chapter 1
or to nullify or reduce the effectiveness of such attack [JP 3-01]) and ballistic missile defense
(defensive measures designed to destroy attacking enemy ballistic missiles, or to nullify or reduce
the effectiveness of such attack [JP 3-01]). Though not included in the definition of active AMD
operations, counter-rocket, artillery, and mortar (C-RAM) is a fundamental part of active AMD.
C-RAM operations are defensive measures to destroy, nullify, or reduce the effectiveness of
rocket, artillery, and mortar (RAM) threats. For, simplicity sake, air, ballistic, and RAM threats
are generally referred to as “air and missile threats” hereafter.
* Passive AMD operations. All measures, other than active AMD, taken to minimize the
effectiveness of hostile air and ballistic missile threats against friendly forces and critical assets
These measures include detection, warning, camouflage, concealment, deception, dispersion,
hardening, and the use of protective construction (JP 3-01).
Note. Fixed-wing aircraft, rotary-wing aircraft, cruise missiles, and unmanned aircraft systems
(UAS) have traditionally been referred to as "air-breathing threats," or more commonly as "ABTs"
by ADA Soldiers. The term "air-breathing threat" has evolved over time to "air threat" in joint
doctrine. Neither term has been formally defined in joint or service doctrine; they are described
simply in terms of the threat set that they both encompass. Air threat is used consistently
throughout this document to refer to these collective threats.
1-4. In general, while active AMD is the more prevalent counterair operational element in the early phase
of campaigns, attack operations reduce the capacity of the enemy to launch air attacks over time, thus
decreasing the demand for active AMD munitions in the later stages of the campaign. C2 systems link the
planning and execution activities of the other operational elements.
1-5. All defensive and offensive counterair operations are enabled by joint and Army C2 elements and
further facilitated by mission command. Mission command is the Army’s approach to command and control
that empowers subordinate decision making and decentralized execution appropriate to the situation (ADP
6-0).
1-6. While all of the operational elements are mentioned in this document, the focus throughout is active
AMD and C2 as executed by ADA organizations primarily at the operational and tactical levels. Some
discussion of strategic AMD capabilities is presented in appendix A, but most is deferred to FM 3-27 and JP
3-27. The combination of active AMD, attack operations, and passive AMD optimize the use of AMD
capabilities in the protection of Soldiers, equipment, and other military and geopolitical assets.
1-7. “Air defense artillery (ADA) units conduct air and missile defense (AMD) operations in support of
both the protection, fires, and movement and maneuver warfighting functions” (ADP 3-19). Commanders
must execute and integrate fires, in combination with the other elements of combat power, to create and
converge effects and achieve the desired endstate. Fires tasks are those necessary actions that must be
conducted to create and converge effects in all domains to meet the commander's objectives. For example, a
commander may simultaneously employ offensive cyberspace fires to attack an enemy air defense network,
air support to destroy air defense C2 nodes, and land- and sea-based AMD fires to defend against air and
missile threats. The converged effects provide reduced risk to allied operational aircraft.
1-8. AMD planners at all echelons from AAMDC (Army theater level) to SHORAD battery (division and
below tactical level) dialogue with respective protection cell planners to finalize the echelon's defended asset
list. Regular coordination is conducted to ensure that the critical assets are protected from air and missile
attack and surveillance. Respective AMD organizations should actively participate in protection working
groups and provide all working group personnel advised of pertinent AMD directives, actions, and the overall
AMD picture.
ADA ROLE AND CAPABILITIES
1-9. The role of ADA is to deter and defeat the range of aerial threats in order to assure allies, ensure
operational access, and defend critical assets and deployed forces in support of unified land operations. |
3-01 | 17 | Army Air and Missile Defense
1-10. ADA forces conduct AMD operations to support U.S. forces across the range of military operations,
from military deterrence and engagement through large-scale combat operations. The primary ADA
capabilities in executing AMD operations are:
* Defeat the full range of enemy air and missile threats encountered in current and future geo-
strategic, operational, and tactical fights. The threat spectrum encompasses ballistic missiles,
ranging from intercontinental to close-range ballistic missiles; cruise missiles; UASs; RAM;
tactical air-to-surface missiles; and fixed- and rotary-wing aircraft. Threat details are provided in
chapter 3.
* Integrate with Army, joint, interorganizational, and multinational elements. ADA forces establish
and maintain tactical data linkages to other service and multinational forces conducting AMD
operations. This includes the ability to integrate across multiple weapon systems, sensors,
effectors, and C2 nodes at echelon.
* Provide early warning. ADA forces provide early warning by employing sensors to detect air and
missile attacks and disseminating attack warnings to forces and, where appropriate, civilian
populations. C2 elements disseminate early warnings (and all clear) only to at-risk forces and,
when appropriate, to at-risk populations.
* Enhance situational awareness. ADA sensors provide extended range surveillance of the airspace
and detect, acquire, track, classify, discriminate, and identify aerial objects from near-ground level
to high altitudes, in difficult terrain and in adverse weather conditions.
* Contribute to airspace management. Army airspace management and control functions involve
identifying, coordinating, integrating, deconflicting, and regulating the Army need for and use of
joint airspace. Army airspace management ensures that airspace users are synchronized in time,
space, and purpose interdependently with joint and multinational forces. Air defense airspace
management (ADAM) cells in brigade combat teams (BCT) and AMD sections in divisions and
corps work with airspace control elements to support management of the airspace.
1-11. ADA forces consistently operate in a joint environment, maintain forward presence, and preserve joint
operational access, protecting critical specified military and geopolitical assets throughout each operation.
However, given the limitations in force structure as noted in para 1-16, ADA forces are unable to defend all
of the critical assets dispersed throughout the theater.
1-12. AMD is inherently a joint and interdependent endeavor. Each component of the joint force contributes
capabilities necessary for mission success. In addition, service capability and force structure development
reflect a purposeful reliance on all components to maximize complementary and reinforcing effects while
minimizing relative vulnerabilities (JP 3-01).
1-13. An ADA task force is a flexible deterrent option, showing U.S. resolve and commitment to our partner
nations. For this reason, ADA forces are often called upon to maintain a forward presence. These ADA forces
contain high-to-medium altitude air defense capabilities such as those found in the Patriot, Terminal High
Altitude Area Defense (THAAD), and AN/TPY-2 forward-based mode radar systems. Thus, ADA forces
project national power and set the conditions within the theater for projection of additional combat power.
1-14. Entry operations are likely to be contested, as the time of greatest vulnerability is in the early phases
of deployment. Enemy forces are expected to concentrate on access points with air and artillery munitions
to deny U.S. build-up of forces. Forward deployed or early entering ADA forces provide defense of these
access points to support U.S. massing of critical combat power to seize the initiative. As the campaign
progresses, ADA forces, with supporting joint and multinational AMD elements, continue to protect access
points, enabling the flow of combat power, logistics, and sustainment elements.
1-15. ADA forces of appropriate strength are allocated to defend critical high value military and geopolitical
assets. AMD principles and employment tenets provide a means of assessing the allocation of ADA forces
to provide the right force in the right place to adequately defend these assets.
1-16. The number and dispersal of critical assets will exceed the ability of the ADA force to defend against
the air and missile threats. The criticality, vulnerability, and threat methodology is used in the planning
process to prioritize the assets on the critical asset list and allocate forces to evolve a defended asset list. The
methodology enables an understanding of risk to undefended or under-defended assets, and operation plans
can be adjusted in accordance with the risk and the AMD defensive coverage available. See chapter 2 for |
3-01 | 18 | Chapter 1
additional details. Mitigation of some of the capacity shortfalls can be achieved through contributions by the
other services’ AMD components. In addition, the Army is standing-up additional ADA SHORAD forces
and reintroducing them into maneuver formations. Short-range air defense are capabilities that provide
air defense against low-altitude air threats. The ADA force is also introducing the Integrated Air and
Missile Defense Battle Command (IBCS) system in the near term. IBCS provides a common C2 capability
across all ADA echelons. It will allow for efficient task force tailoring of system components, vice complete
systems, and the defense of more assets by the same number of ADA units.
AMD FOUNDATIONAL PRINCIPLES AND TENETS
1-17. Fundamental to the planning and employment of ADA forces and the execution of the tasks cited above
for joint and unified land operations are the AMD principles and employment tenets. ADA commanders use
these to design AMD defenses. When applying the principles and tenets, planners must consider the tactical
and technical capabilities of each weapon and sensor system and the relevant factors of mission, enemy,
terrain and weather, troops and support available, time available, civil considerations (METT-TC),
intelligence preparation of the battlefield (IPB), and AMD priorities.
1-18. The principles provide an underlying rule set. The tenets identify criteria for the positioning of ADA
systems.
AMD PRINCIPLES
1-19. Armed with a thorough understanding of the operational environment that is further focused through
the lens of current METT-TC conditions, commanders apply AMD principles when planning active AMD
operations. A principle is a comprehensive and fundamental rule or an assumption of central importance that
guides how an organization or function approaches and thinks about the conduct of operations (ADP 1-01).
1-20. The AMD principles are mass, mix, mobility, integration, flexibility, and agility. Mass, mix, mobility,
and integration are traditional principles that have stood the test of time. The new principles, flexibility and
agility, are inherent considerations for how ADA forces organize and operate on future battlefields.
MASS
1-21. Mass is the concentration of combat power sufficient to achieve the commander’s intent. Mass, when
applied to AMD, is achieved by assigning enough AMD firepower to successfully defend the force or the
asset against aerial attack or surveillance. To mass AMD combat power in one area, commanders may have
to accept risks in other areas of the battlefield.
1-22. AMD mass may also be achieved by the launching of more than one missile against a target. In today’s
system-centric architectures, missile-on-target mass is achieved by assigning the target to an engaging fire
unit and that fire unit selecting a method of fire, such as ripple or salvo fire, for assigned launchers to achieve
the desired mass. See paragraph 2-32 on page 2-9 for additional discussion of methods of fire.
Note. A fire unit is the smallest group of personnel and equipment capable of conducting a
complete engagement, from detection to destruction. In Patriot and THAAD, a firing battery is a
fire unit. In Avenger, an Avenger platform constitutes a fire unit.
MIX
1-23. Mix is the employment of a combination of weapons and sensors to protect the force and assets from
the threat. Mix offsets the limitations of one system with the capabilities of another and complicates the
situation for the attacker. Joint, interorganizational and multinational AMD capabilities are considered when
applying this principle. Proper mix causes the enemy to adjust tactics. Enemy tactics designed to defeat one
system may make the enemy vulnerable to another system. Mix is achieved by assigning multiple system-
centric architectures within a defense design, with each system controlled by its C2 architecture, and
coordinating with other systems in the defense. The principle of mix addresses both threat susceptibilities
and vulnerabilities and ADA system limitations. For example, complex integrated attacks by enemy forces |
3-01 | 19 | Army Air and Missile Defense
seek to find out-of-sector opportunities to defeat friendly AMD defenses. Out-of-sector is defined as that
part of the air and missile defense footprint which cannot be covered by a sensor or defended by a
shooter. Some ADA systems can provide 360-degree coverage but are limited in the altitude which can be
covered or defended. Other ADA systems are limited in azimuth (sectored).
MOBILITY
1-24. Mobility is a quality or capability of military forces which permits them to move from place to place
while retaining the ability to fulfill their primary mission (JP 3-17). ADA units should have mobility that
matches that of their supported units or defended assets. Current ADA units cannot match the cross-country
mobility of maneuvering forces. However, Avenger systems can move with and maintain defense of the
maneuver force’s semi-fixed assets, and Patriot and THAAD units have sufficient mobility to move from
position to position to continuously extend protection over the supported force on the move. Mobility of
ADA units increases their survivability as well as that of their supported assets.
INTEGRATION
1-25. Integration is the arrangement of military forces and their actions to create a force that operates by
engaging as a whole (JP 1). As an AMD principle, integration constitutes the combination of ADA and other
joint counterair forces, systems, functions, processes, and information acquisition and distribution required
to efficiently and effectively perform the mission. Integration combines separate systems, capabilities, or
functions in such a way that they can operate singly or in concert without adversely affecting other elements.
Integration has three sub-elements. Each of these can be applied to the Army architecture or larger joint or
multinational AMD architecture.
* Functional integration consists of those activities associated with the allocation, distribution, and
synchronization of AMD functions into the Army’s theater architecture. These activities are the
basis for establishing both the information required and the means to acquire, produce, exchange,
and distribute that information for planning, coordination, and execution purposes.
* Operational integration consists of those activities associated with enabling and optimizing the
performance and collective effectiveness and efficiency of AMD within the total theater resources.
* Architectural integration consists of those activities associated with establishing, assuring, and
enhancing the information interchange within the AMD component elements (organizations,
weapons, and communications systems and components) and with the Army theater information
architecture (hardware, software, operations, and personnel).
FLEXIBILITY
1-26. Flexibility is the employment of a versatile mix of capabilities, formations, and equipment for
conducting operations (ADP 3-0). Flexibility enables adaptive forces, facilitates collaborative planning and
decentralized execution, and fosters individual initiative (ADP 3-0). The AMD principle of mix (see
paragraph 1-23 above) discusses the combination of ADA systems as task force tailored formations. The
principle of flexibility is applied in AMD terms primarily within a system’s capability to be adapted to
different (changing) threat conditions. While ADA systems have a system-centric architecture, each of the
architectures enables some flexibility to tailor the defense design to METT-TC conditions. Patriot can defeat
ballistic missile threats, cruise missile, and other air threats. The defense can be tailored to primarily defeat
a specific threat or to achieve a balance across the full threat set. Balancing across the full threat set may
result in less than optimal defense against a specific threat set. Likewise, SHORAD systems can optimize
against a specific threat or balance across their full threat set. The C-RAM system can defeat rockets, artillery,
and mortars in the air. Optimization against mortars could result in some compromise with its ability to defeat
larger caliber rockets. System architectures allow for some ability to task force tailor. Additional launchers
can be assigned to a battery or platoon to attain sufficient mass to defeat anticipated heavy attack scenarios.
SHORAD systems at battery and platoon can also accept augmentation of sensors. Patriot requires one, and
only one, radar per battery. Thus, if one radar is insufficient in accordance with METT-TC, an additional
battery must be incorporated into the defense. Unique C2 capabilities and data link architectures within each
of the systems limit task force tailoring across systems. |
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