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Preparation and Recovery 2023

By: Author George Smith

Posted on  - Last updated:

Army PRT
Army PRT

The United States Army Physical Readiness Training (PRT) program is a comprehensive training regimen that prepares soldiers for the physical demands of combat.

  • You must perform many intense activities as a soldier; the Army PRT can be a great starting point. 
  • Army PRT sessions are all about preparing to work out but also about a powerful workout routine and a good recovery process. 
  • The Army PRT is great because it’s highly efficient and can offer you the intensity and focus you need. 
  • On top of that, people like the Army PRT because it’s unlike anything out there and will allow you to learn how to get better.

PRT sessions always include the following elements: 

  • Preparation
  • Activity
  • Recovery

Exercises performed during preparation prepare Soldiers for more intense PRT activities. 

Recovery exercises are performed at the end of every PRT session to gradually and safely bring the body back to its pre-exercise state.

Table of Contents show

The Preparation and Recovery Drills

The core focus of this Army PRT is to identify how to focus on preparation and recovery. It’s an excellent approach that will allow you to refocus and obtain the right experience. 

The preparation and recovery drills are very demanding and complex but can also be deeply challenging. 

Each one has different exercises, and they also target specific muscles. For example, the preparation drill boosts the heart rate and body temperature. 

It also helps you make your muscles and joints more pliable. In addition, your muscles and nerves are incredibly responsible, and you will find it much easier to complete other exercises.

The recovery drill is different; here, your focus is more on your arms, shoulders, trunk, and back. But some exercises will help you focus on your legs and hips. 

You need a good preparation routine, just like you need great recovery systems in place as well. These can help prepare you for the most challenging workout while making the entire process seamless and cohesive.

What Exercises Are In The Preparation Drill?

Bend and Reach

  • Bend and reach exercise is easy but very efficient and a pleasure to perform. 
  • The benefit is that you get to work on your legs and arms, which are not always worked on. 
  • The cadence is slow, yet it’s a great routine and a solid workout everyone needs to try.

Read lunge

  • Rear lunges are very useful if you want to work on your hips. 
  • They open the trunk, too, while improving your overall leg strength. If you want to enhance the power of your routine, rear lunges can be excellent and worth a try.

High jumper

  • With help from the high jumper, you will boost your balance and increase your strength while becoming more coordinated. 
  • It’s one of those great exercises everyone enjoys, and you can do it with the proper routine and practice.

Rower

  • Rowers can be tricky, but what makes them great is their exceptional efficiency and how you work on your extremities. 
  • The fact that you retain a slow cadence can increase the overall difficulty, but it’s still an excellent workout!

Squat bender

  • A squat bender is one of those exercises that boost lower back flexibility, endurance, and strength. 
  • Working on your extremities can prove challenging, but this exercise simplifies it. 
  • It’s a solid addition to the preparation drill.

Windmill

  • The exercise is quite difficult, but the advantage here is versatility. 
  • It allows you to learn how to rotate your trunk and bend it safely. 
  • In doing so, you get to work on it, along with your shoulders and legs.

Forward lunge

  • These forward lunges are excellent if you want to enhance leg strength. 
  • They are just as good for improving your general balance.
  • You can do 5 to 10 of these; there’s no need to do more than these.

Prone row

  • A prone row has a more challenging starting position when compared to a regular row. 
  • However, it can offer a much better way to work on the shoulders and back.

Bent-Leg Body Twist

  • It’s another one of the more intense exercises in this preparation routine. 
  • The exciting thing is improving your trunk rotation speed and efficiency. 
  • While it’s all about the trunk, it does allow you to boost your movement speed and reaction time.

Push-Up

  • Push-ups are classic and great for workout preparation. 
  • The fact that you can use them to work on your trunk, arms, shoulders, and chest is a godsend and certainly helps you improve your efficiency and workout routine excellently. 
  • As a last step, you also have the Push-Up Using The Six-Point Stance, which adds an extra layer of difficulty.

Recovery Drill Exercises

Overhead Arm Pull

  • The Overhead Arm Pull has a particular role: to help you work on the trunk, shoulders, and arms. 
  • You will get to rotate your trunk a little while also improving the flexibility of your arms. 
  • Interestingly, it would help if you held the position for up to half a minute. It helps add to the workout’s difficulty while improving it quite a bit.

Rear Lunge

  • Rear Lunges are always welcome whenever it comes to a recovery routine. 
  • These are also great for your trunk and help you work on the hip flexors. 
  • They offer excellent ways to boost your flexibility, and you will find them a stellar workout that everyone should try. 
  • That alone makes them extremely interesting and a pleasure to test out.

Extend and Flex

  • The Extend and Flex exercise is great if you want to work on the hips, abdominals, hip flexors, calves, hamstrings, and lower back. 
  • It’s highly efficient and known to provide excellent results without hampering the consistency of your recovery routine.

Thigh Stretch

  • A Thigh Stretch can be difficult for beginners because it involves complex motions. 
  • Yet, it can boost your muscle flexibility, making it worth a shot. 
  • The Thigh Stretch is a solid addition to any recovery routine; it works excellently and will offer you the benefits you expect quickly.

Single-Leg Over

  • It’s an exercise you do on your back, and you will find it to work exceptionally well. 
  • With that in mind, it can help enhance your recovery while working on the lower back and hips. 
  • It’s a solid addition to any workout and certainly something you want to consider as much as possible.
  • While this exercise can seem challenging, you will be amazed by the experience and how it all blends once you try it.

Army PRT Conclusion

Army Physical Readiness Training
Army Physical Readiness Training

The Army PRT has an excellent selection of workouts that help you prepare for your army exercises and recover from them efficiently. 

It is an excellent idea to focus on finding the right workouts and ensuring they all work as expected. 

With that in mind, the Army PRT drill gives you precisely what you need and a very efficient system to help you prepare your body and avoid injuries.

The Army PRT routine gives you a significant advantage since your body is ready to tackle challenges while offering exceptional results and tremendous value. 

These exercises make improving your routine and increasing your safety much more effortless. 

You don’t want to put too much pressure on your muscles; the Army PRT helps you do that. 

Give it a try, and you will be amazed by its excellent results and surprising benefits!

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