PRT sessions consist of the elements of preparation, activities, and recovery. Each element includes the exercises needed to conduct performance-oriented PRT sessions that effectively address physical readiness components.
The preparation drill (PD) is a dynamic warm-up consisting of ten exercises that appropriately prepare Soldiers for more intense PRT activities. Conduct the PD before all PRT activities.
Activities address specific PRT goals in the areas of strength, endurance, and mobility. They take most of the training time (30 to 60 minutes). Conduct at least two strength and mobility days and two endurance and mobility days each week, with one endurance and mobility training session consisting of speed running. Follow the guidelines listed below:
- Conduct strength and mobility training every other day.
- Conduct endurance and mobility training (running) every other day. This also applies to foot marches more than 5 km in the toughening phase.
- Avoid conducting foot marches and endurance and mobility training on the same or consecutive days.
- Perform speed running once per week, preferably in the middle of the week. In the sustaining phase, speed running may be conducted twice per week for well-conditioned Soldiers.
- A typical five-day training week will include two or three strength and mobility days that alternate with two or three endurance and mobility days.
- Conduct the PD before the APFT. If required, Soldiers may perform push-ups in CD 1 on their knees. After the conclusion of the AFPT, the RD is conducted.
- Schedule APFTs so Soldiers have advance notice. Preferably, the APFT should be scheduled on Monday to allow for recovery provided by the weekend. If the APFT is not conducted on a Monday, no strenuous PRT should be conducted on the day before the APFT. The conduct of the PD, 4C, HSD, and RD provide an active recovery day before the APFT. (refer to Table 5-3, Session 2-5).
This includes walking (after running activities) and the performance of the RD at the end of all PRT sessions. Recovery gradually and safely tapers off activities to bring the body back to its pre-exercise state. The element of recovery carries over until the next exercise session is performed. Restoring adequate hydration and energy balance through proper nutrition and ensuring adequate sleep allows the body to refuel and rest. This results in a positive adaptation to the stress of training, improves Soldier resiliency, and optimizes gains in strength, endurance, and mobility while controlling injuries.