Conditioning Drill 1 (CD 1) Exercises 2023

Conditioning drill 1 comprises five exercises to develop complex motor skills while challenging your endurance, strength, and mobility at a high intensity.

You will perform all the conditioning drill one exercises according to cadence, and in the order they are listed.
The Army CD1 drill consists of five exercises conducted to a specific cadence, performed in a set sequence.

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Conditioning Drill 1 Exercises

The following are the Conditioning Drill 1 exercises:

Exercise 1: Power Jump
Exercise 2: V-Up
Exercise 3: Mountain Climber
Exercise 4: Leg Tuck and Twist
Exercise 5: Single-Leg Push-Up

Phases:

Toughening Phase:
- Soldiers perform up to five repetitions of each exercise in CD 1.
Sustaining Phase:
- Soldiers progress from 5 to 10 repetitions.
Note: If you need more repetitions, perform an additional drill set.
You should prioritize precision over speed when executing this drill.

Army CD1 Conditions

Training Area: You can conduct the Army CD1 at any level in an area of adequate size.
Uniform: Soldiers must wear the IPFU or ACUs and boots.
Equipment: You do not require any equipment for CD1 exercises

Formation:

The ideal size unit for conducting Conditioning Drill 1 is one platoon.
Larger units, like battalions, can also perform these CD1 drills if they are correctly taught at the small unit level.
The prescribed formation is the extended rectangular formation.

Conditioning Drill 1: Leadership:

Conditioning Drill 1 requires a PRT leader and AI to instruct and lead CD 1.
The instructor should be familiar with teaching methods, commands, cadence counting, formations, starting positions, and the use of AIs, as detailed in Chapter 7.
Conduct Conditioning drill exercises in the given cadence.
The Army expects soldiers to know the exercises by name and movement.
The drill should be continuous, with minor pauses between exercises.

Precision:

The Army requires CD1 exercises to be conducted as prescribed
Soldiers should never compromise precision for the number of repetitions or movement speed.
A too-fast cadence might not allow a soldier to achieve a full range of motion.

Arm CD1 Exercise Progression:

The army requires soldiers to perform no more than five repetitions when learning and practicing CD1 exercises.
In the toughening phase, perform five repetitions of each conditioning drill 1 exercise.
In the sustaining phase, CD 1 ranges from 5 to 10 repetitions for each exercise.
Note: Soldiers should never exceed ten repetitions. If more repetitions are desired, soldiers should perform additional sets of the entire drill.

Integration:

The Army CD 1 drill integrates strength, endurance, and mobility components.
This drill builds strength through body weight control and enhances endurance without repetitive motions that might cause overuse injuries.
It also improves mobility by moving your major joints through a full and controlled motion range.

Commands:

Chapter 7 provides the necessary commands for the Army CD 1 drill.

Army CD 1 Exercises | Conditioning Drill One

Conditioning Drill 1, CD1, has the following exercises:

Army Conditioning Drill 1 (CD1) Exercises — *Conditioning Drill 1 (CD1) Exercises*

The Power Jump

The Power Jump is a simple exercise that emphasizes coordination and balance of your body; this exercise improves your balance and enhances your jumping skills.

Focus: Coordination and Balance
Benefits:
- Improves balance
- Enhances jumping skills

The V-Up

The V-Up is a more complex and challenging exercise that works on your hip flexor and abdominal muscles; I usually push myself to do 10 reps but start with 5.

Focus: Hip Flexor and Abdominal Muscles
Intensity: Complex and challenging
Repetitions: Start with 5, aim for 10
Benefits:
- Strengthens hip flexor muscles
- Works abdominal muscles

The Mountain Climber Exercise

The Mountain Climber Exercise is a high-intensity exercise that enhances the speed of your legs and works on hip and thigh muscles to pull the legs forward.

Focus: Speed of Legs, Hip and Thigh Muscles
Intensity: High-intensity
Benefits:
- Enhances leg speed
- Strengthens hip and thigh muscles

The Leg Tuck and Twist

The Leg Tuck and Twist exercise enhances mobility and improves strength and balance. o this exercise at a moderate intensity for up to 10 repetitions.

Focus: Mobility, Strength, and Balance
Intensity: Moderate
Repetitions: Up to 10
Benefits:
- Improves mobility
- Enhances strength and balance

The Single-Leg Push-Up

The Single-Leg Push-Up is a more challenging condition drill 1 exercise; this workout works on your arms, shoulders, and chest muscles to enhance your strength and endurance.

Focus: Arms, Shoulders, and Chest Muscles
Intensity: Challenging
Benefits:
- Builds upper body strength
- Enhances endurance in arms, shoulders, and chest

What Sets Conditioning Drill 1 Apart?

Unlike many other drills, Conditioning Drill 1 has certain features that make it challenging and unique for holistic body conditioning:

Uniform Cadence: Soldiers perform each drill exercise at the same cadence, ensuring consistency.
Set Sequence: Soldiers will perform a CD1 drill in a specific order to target various muscle groups systematically.
Repetitions: The Army recommends the standard five repetitions for soldiers but allows them to push themselves up to 10 repetitions, depending on their comfort and capability.

Muscles Worked

Conditioning drill one exercises work on the following muscles:

Core muscles: These muscles help stabilize the body during the exercises, enhancing your posture and overall strength
Upper Body (Arms, Shoulders, and Chest): You will work these muscles during push and pull movements throughout Conditioning Drill 1.
Legs (Thighs and Calves): Some exercises involve squatting, lunging, or jumping; these activities work your calves and thigh muscles in your lower body.

Benefits of Conditioning Drill 1 (CD1) Exercise

The following are the benefits of CD1 drill exercises:

Motor Skills: Conditioning drills will enhance your coordination and motor skills, which are critical for your daily routines, and prepare you for future combat missions.
Improved Strength: These exercises will challenge your ability to control your body weight, which leads to muscle development, particularly in the legs, arms, and core.
Enhanced Endurance: You will perform 5 to 10 repetitions for each conditioning drill exercise; the repetitious nature of these exercises will improve your stamina and endurance in the long run.
Improved Mobility: CD1 drill exercises measure your ability to control movements, ensuring your joints move through their full range of motion; this will significantly improve your flexibility and the working of your joints.
High-Intensity Training: Soldiers perform the CD 1 exercises at a moderate cadence, which enables them to maintain intensity, leading to better muscle endurance and cardiovascular health.

Additional Army CD1 Tips for New Soldiers

Be consistent in your exercise routine, and you will maximize the benefits of CD1 exercises.
Always start with a warm-up and end with a cool-down to reduce soreness in your muscles and aid your recovery.
Make sure you are hydrated at all times, and drink water. ( I can’t emphasize this enough.)
Listen to your body; if you feel pain, stop doing the exercises and seek help from your trainer or medical professional.
Encourage and motivate your fellow soldiers to work as a team in Conditioning Drill 1.

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George N.

George N. is the founder of ArmyPRT.com. While he never actually served in the United States Army, he has a passion for writing about military-related topics.

Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights

George is also a certified nutritionist with a passion for health and fitness.