1-23.
Activities take up the majority of time in the physical training session.
Table 1-2 summarizes physical training activities.
See ATP 7-22.01 for Army Water Survival Training Exercises.
Table 1-2. Physical training activities
Conditioning Drills 1/2/3
Moderate to advanced calisthenics that challenge core endurance, leg power, balance, and multi-planar coordination.
Climbing Drills 1 and 2
Off-ground, upper-body pulling exercises that incorporate core endurance and coordination.
Guerrilla Drill
Advanced movement skill exercises that require high levels of skill, confidence, and lower body strength.
Running Drills 1/2/3/4
Standardized exercises that improve perception of running as a skilled movement activity.
300-Meter Shuttle Run
Sprint drill that requires balance and coordination and advanced levels of anaerobic endurance.
30:60s and 60:120s
Timed sprint intervals at moderate to maximum speed that improve anaerobic endurance.
Release Run
A combination of formation- and own-pace running for time that aims for all Soldiers reaching the objective at the same time.
Terrain Run
Running on unimproved terrain for time that improves balance, coordination, and aerobic endurance.
Hill Run (Up and Down)
Interval running that provides advanced challenge to anaerobic endurance and leg speed.
Foot March
Sustained aerobic training that builds tolerance for dismounted operations.
Medicine Ball Drills 1 and 2
Total body resistance exercises that require hand-eye coordination, balance and muscular endurance.
Suspension Training Drills 1 and 2
On and off-ground pulling and core exercises that range from light to advanced challenge.
Landmine Drills 1 and 2
Moderate to heavy multi-planar resistance exercises that use a straight bar anchored to the ground.
Strength Training Circuit
A kettlebell circuit with movement drills separating 10 muscular endurance exercises each conducted for 1 minute.
Free Weight Core and Assistive
5 core and 13 assistive lifts of moderate to heavy resistance that maximizes muscular endurance, hypertrophy, power, and strength.
Pregnancy and Postpartum
Specific exercises for pregnant and postpartum Soldiers used in home programs, individual training, and collective training.
Army Water Survival Training
Training and test events that build proficiency in and around water while wearing the uniform and carrying equipment.
1-24.
Typical features of activities during a training week include the following:
● Alternating days of strength and endurance activities.
● Avoidance of endurance activities on the same day as foot marches to control total foot time.
● Speed running at least once per week.
● Strength training that involves upper-body pushing and pulling, lower-body pushing and pulling, loaded carrying, and resisted-trunk rotation multiple times per week using more than body weight.
● Free-weight training on core lifts such as the Deadlift, Bench Press and Squat.
● Accessory lifts using Strength Training Machines and other resistive equipment such as medicine balls, suspension trainers, landmine apparatus and free weights.
● Daily sessions of 90–120 minutes.
● Foot marching under load.
● Practice or record Army Fitness Test (AFT) on Monday or after another extended period of recovery or taper.