- The primary goal of strategically organized and sequenced exercise drills is to enhance body management competencies.
- Such a structured approach ensures that individuals can successfully accomplish WTBDs.
Reference: A visual representation of this concept can be found in the section titled Overview of Strength and Mobility Drills and Activities.
- This section provides detailed descriptions of all the strength and mobility drills and activities covered in this chapter.
- The table below also delves deeper into strength and mobility drills and activities. It provides insights into the prescribed intensity, duration, and volume specific to the toughening and sustaining phases.
Integration into PRT Programs
- Chapter 5: Planning Considerations: For those looking to integrate these drills and activities into PRT programs, Chapter 5 offers a comprehensive template. Commanders and PRT leaders can utilize this to seamlessly incorporate strength and mobility activities.
Overview of Strength and Mobility Drills and Activities
- To develop body management competencies necessary for the successful completion of WTBDs, it’s crucial to regularly and accurately perform organized and sequenced exercise drills.
Conditioning Drill 1 (CD 1)
- Description: This drill involves basic and intermediate calisthenic exercises, which are primarily aimed at instilling foundational fitness and enhancing body management.
- It tests strength, endurance, and mobility through complex functional movement patterns.
Conditioning Drill 2 (CD 2)
- Description: It incorporates intermediate and advanced calisthenic exercises that are crafted to functionally cultivate total-body muscular strength and the endurance essential for WTBDs.
Conditioning Drill 3 (CD 3)
- Description: Comprises advanced calisthenic and plyometric exercises which are focused on functionally honing agility, coordination, and the lower-body muscular strength and endurance crucial for WTBDs.
Push-up and Sit-up Drill (PSD)
- Description: This drill consists of alternating timed sets (lasting between 30 and 60 seconds each) of push-ups and sit-ups.
- Its primary aim is to reinforce upper-body muscular strength and endurance, subsequently boosting APFT performance.
Climbing Drill 1 (CL 1)
- Description: Utilizes a high bar or climbing bars to concentrate on advancing upper body and trunk strength.
- It achieves this by emphasizing mobility skills that manipulate body weight off the ground.
Climbing Drill 2 (CL 2)
- Description: Similar to CL 1 in terms of equipment, but it’s tailored to refine upper body and trunk strength and mobility, especially for handling body weight under combat conditions.
Strength Training Circuit (STC)
- Description: This is a sequenced series of exercise stations that utilize strength training equipment and climbing exercises.
- Each station must be completed within a designated time.
- There’s flexibility in movement and distance between stations, and during the sustaining phase, drills from military movements 1 and/or 2 may be integrated.
Guerrilla Drill (GD)
- Description: Designed with dynamic exercises, the GD primarily focuses on enhancing leg power and functional mobility.
- Additionally, it places emphasis on improving combative techniques and fostering the ability to carry or evacuate fellow soldiers.
Table: Strength and mobility activity prescription