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ARMY PHYSICAL FITNESS TRAINING

"Physical fitness is the ability to function effectively in physical work, training and other activities and still have enough energy left over to handle any emergencies which may arise."

Excerpt taken from The Department of the Army Physical Fitness Training manual (FM 21-20)


      The following is a program that will help the soldier increase his or her phyiscal fitness level. It is designed to fit each soldiers physical ability. If done correctly, it will bring you to muscle failure. The exercise regime is to be done every other day to let your muscles recover from the extreme amount of work.
      In order to get started the soldier must conduct a self- assessment or the soldier can take a look at his or her last APFT scores. This will determine the starting point for the program.
      To conduct a self-assessment, do as many push-ups and sit-ups as you can in one minute and then run as hard as you can for a timed one-half mile. To get the starting numbers, multiply the number of push-ups by 1.25 and do the same for sit-ups then multiply your run time by four.


Improving Your 2-Mile Time

      Start by locating your time on the running chart. For example, if your time is 15:30, then you would look under the "+15" column.
      Sprint Day:Do 4 sprints each of two distances and alternate between distances. Begin with the lower speed and attempt to beat the listed time. Rest 1 minute before the next sprint. Rest 2 minutes between the longer and shorter sprints. As you develop your wind, decrease the amount of rest between each sprint.
      Fast Run Day: Begin with the lower distance, then when you beat that time, move to a longer distance within the same row. When you surpass the time for that distance at the bottom of the row, move to the left one row while maintaining the same distance. When you move to the left, move your sprint goals to the same row.
      Long and Slow Run Day: Run for at least 20 minutes for a good cardiovascular workout. Run for time, not necessarily distance.

RUNNING CHART
Minutes +12 +13 +14 +15 +16 +17 +18 +19
220 yards --- --- --- --- --- :48 :51 :55
440 yards 1:07 1:15 1:23 1:30 1:37 1:45 1:52 2:00
880 yards 2:45 3:00 3:15 3:30 3:45 4:00 4:15 4:30
Fast Run --- --- --- --- --- +mi>4:00 +mi>4:15 +mi>4:40
  2 mi 2 mi 1 mi 1 mi 1 mi 1 mi 1 mi 1 mi
  11:30 12:30 6:30 7:00 7:30 8:00 8:30 9:00
  2+ mi 2+ mi 2 mi 2 mi 2 mi 2 mi 2 mi 2 mi
  14:30 15:30 13:30 14:30 15:30 16:30 17:30 18:30
Long &
Slow Run		 Run at least 20 minutes for time and not distance


Improving Your Push-Ups

     Perform regular push-ups times three sets with 1 minute rest in between sets. After 3 workouts, add 3 push-ups to each set. Next is the close-hand push-ups. Do the same number of sets,then add one close-hand push-up after every three workouts. Repeat the same process for widearm and add a push-up after every 3 workouts.

PUSH-UP CHART
Number 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85
Push-Ups 4 6 8 10 12 14 16 18 20 22 24 26 28 30 32 34
Close-Hand 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17
Widearm 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17


Improving Your Sit-Ups

     Perform regular sit-ups times three sets with 1 minute rest between sets. After 3 workouts, add three sit-ups to each set. Repeat the process for the crunches, flutter kick and leg spreader. Add two flutter kicks and leg spreaders after every three workouts.

SIT-UP CHART
Number 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80 85
Sit-Ups 4 6 8 10 12 14 16 18 20 22 24 26 28 30 32 34
Crunches 4 5 6 7 8 8 9 9 10 10 11 12 13 14 15 16
Flutter Kick 5 6 7 8 9 10 12 14 16 18 20 22 24 26 28 30
Leg Spreader 5 6 7 8 9 10 12 14 16 18 20 22 24 26 28 30


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The preceeding physical fitness program was first reprinted in "The NCO Journal/Summer 93" issue by SGM(Ret.) Robert S. Rush.
He was the Army advisor to the 26th Infantry Division at Camp Edward, ME when this article was written.