The goal of the Army's physical fitness program is to improve each soldier's physical ability so he can survive and win on the battlefield. Commanders should not be satisfied with merely meeting the minimum requirements for physical training which is having all of their soldiers pass the APFT. Commanders must develop programs that train soldiers to maximize their physical performance.
When planning a physical fitness program, the commander must consider the type of unit and its mission. Improve the unit's overall level of strength by ensuring that all soldiers in the unit can correctly perform at least one repetition with 50 percent of their bodyweight on the overhead press using a barbell. Improve the unit's average APFT score through each soldier obtaining a minimum score of 80 points on the push-up and sit-up events and 70 points on the 2-mile run.
Decrease the number of physical training injuries by 25 percent through properly conducted training. With the training objectives established, the commander and MFT are ready to find the unit's current fitness level and measure it against the desired level. By assessing the unit's fitness capabilities and comparing them to the standards defined in training objectives, leaders can determine fitness training requirements.
At the end of a well-planned and executed PT session, all soldiers should feel that they have been physically stressed.
The key to evaluating training is to determine if the training being conducted will result in improvements in physical conditioning. Total fitness should be reinforced throughout each soldier's career by classroom instruction.
Yet another error is failing to strike a balance in a PT program between CR endurance training and muscular endurance and strength training. The following sample program shows a commander's thought processes as he develops a 12-week fitness training program for his unit. Captain Frank Jones's company has just returned from the field where it completed an ARTEP.
First, they analyzed the recently completed ARTEP and reviewed the ARTEP manual to find the most physically demanding, mission-oriented tasks the unit performs. Captain Jones determined that the major PT emphasis should be to improve muscular endurance and strength. Improve the unit's road marching capability so that 100 percent of the unit can complete a 12-mile road march with a 35-pound load in at least 3.5 hours. The MFT also recommended that the unit be assessed in the following areas: road march performance, strength, flexibility, substance abuse, and profiled soldiers. Eighty-eight percent of the company finished the 12-mile road march with a 35-pound load in under 3 hours 30 minutes. A formation toe-touch test revealed that over half the company could not touch their toes while their knees were extended. Training requirements are determined by analyzing the training results and the data obtained from the unit assessment.
Units will do flexibility exercises during the warm-up and cool-down phase of every PT session. Each soldier will do 8 to 12 repetitions of bent-leg, sandbag dead-lifts at least two times a week to develop strength.
Once all training requirements are identified, the next step is to use them to design fitness tasks which relate to the fitness objectives. An example of designing fitness tasks is provided in Figure 10-3 by using the activities which might occur during one week of physical training. The collective tasks for the unit are to perform the following: develop muscular endurance and strength, improve CR endurance, and improve flexibility.
The leader's tasks are to organize and supervise all strength- and muscle endurance-training sessions and CR training sessions so as to best meet all related fitness objectives. High priority is given to training those muscles and muscle groups used in mission-essential tasks.
All the principles of exercise, to include regularity, overload, recovery, progression, specificity, balance are used. In a similar manner, the leader would ensure that the guidelines and principles outlined in this and earlier chapters are used to organize training sessions for improving CR endurance and flexibility. As CPT Jones developed his program, he made sure he used the seven principles of exercise. CPT Jones's step-by-step process of developing a sound PT program for his unit is an example of what each commander should do in developing his own unit program. Add weights to your NAVY SEAL Training prep!The Navy SEAL Weight Training Workout is an effective weight lifting program designed to maintain muscle growth and avoid over-training in high-repetition and high-mileage running and fitness routines like those used by Navy SEALs.Pushing your fitness to the extremes is a necessary part of a rigorous regimen like Navy SEAL training.
During his time at Wests John went from a speedy, hard running and tackling winger into a very hard running, ferocious tackling Test playing second rower.But let us not get to far ahead of ourselves a€¦a€¦John was born at Kempsey (not Casino) on the 1-3-1947.
Physical fitness includes all aspects of physical performance, not just performance on the APFT.
According to FM 25-100, the goals should provide a common direction for all the commander's programs and systems. The commander, as tactician, and the MFT, as physical fitness advisor, must analyze the METL and equate this to specific fitness objectives. Another way is to have the soldiers road march a certain distance within a set time while carrying a specified load.
They identify what has to be done to correct all deficiencies and sustain all proficiencies.


Individual tasks are activities that an individual soldier must do to accomplish the collective training task.
Leader tasks are the specific tasks leaders must do in order for collective and individual training to take place.
Identifying the necessary equipment, facilities, and training aids during the planning phase gives the trainer ample time to prepare for the training.
Leaders must emphasize the development of all the fitness components and follow the principles of exercise and the FITT factors. They should also understand the objective of the training session and how it will help them improve their fitness levels. They evaluate how the training is performed by monitoring its intensity, using THR or muscle failure, along with the duration of the daily workout. In addition, imbalances often stem from a lack of variety in the program which leads to boredom. It showed that the commander was aware that the unit's tasks require muscular endurance and strength and cardiorespiratory fitness. He based this on his unit's mission, training schedule, available resources, and on his commander's guidance and objectives.
Each soldier will score at least 80 points on the push-up and sit-up events and 70 points on the 2-mile run. The next step is to compare this data to the standards identified in the training objectives.
In developing the fitness tasks, CPT Jones must address collective, individual, and leader tasks as well as resources required.
By accurately listing the fitness tasks that must be done and the resources required to do them, the subsequent step of developing a training schedule is greatly facilitated. Similarly, the leader must organize and supervise all warm-up and cool-down sessions to best meet the fitness objectives for the development and maintenance of flexibility.
This phase includes the evaluation of performance, assessment of capabilities, and feedback portions of the training management cycle. To help soldiers reach adequate overload as they improve, the program is made gradually more difficult.
When commanders use a systematic approach to develop training, the planning process bears sound results and the training will succeed.
Enabling JavaScript in your browser will allow you to experience all the features of our site. But for maximum results, it's crucial to incorporate a periodization program that creates a break from all the elements of your regular routine.
Leaders must understand the principles of exercise, the FITT factors, and know how to apply them in order to develop a sound PT program that will improve all the fitness components. The wise commander also uses his PT program as a basis for building team spirit and for enhancing other training activities. An example of a goal is as follows because the exceptional physical fitness of the soldier is a critical combat-multiplier in the division, it must be our goal to ensure that our soldiers are capable of roadmarching 12 miles with a 50-pound load in less than three hours.
Any quantifiable, physically demanding, mission-essential task can be used as an assessment tool. Fitness tasks establish priorities, frequencies, and the sequence for training requirements.
These will involve procuring resources, the setting up of training, education of individual soldiers, and the supervision of the actual training.
The early identification and acquisition of resources is necessary to fully implement the training program. Ideally, it should include three cardiorespiratory and three muscular conditioning sessions each weeks. Soldiers must understand why the program is organized the way it is and what the basic fitness principles are. Classroom instruction in subjects such as principles of exercise, diet and nutrition, tobacco cessation, and stress management should be held at regular intervals.
When all soldiers must run at the same pace as with a unit run, many do not receive a training effect because they do not reach their training heart rate (THR). The principles of exercise are described in Chapter 1, and their application is shown in the sample program below. When performance is less than the established standard, the problem must be addressed and corrected. To improve cardiorespiratory endurance, they must do ability-group runs, interval training, road marching, and they must calculate their THR and monitor THR when appropriate. The emphasis is on building muscular endurance and strength in the skeletal muscular system because of the many lifting tasks the unit must do. The sand-bag lifting and weight training programs help develop muscular endurance and strength.
Soldiers progress in their CR workout by increasing the time they spend at THR up to 30 to 45 minutes per session and by maintaining THR. For strength and muscular endurance training the soldiers use weight circuits, sandbag circuits, and PREs. Soldiers will spend at least two to three days a week working each of the major fitness components. Fitness is a journey, not a destination, and Navy SEAL Weight Training is the perfect guide to keeping you on the road to becoming fit and strong, Navy SEAL-style!The Navy SEAL Weight Training Workout has been specially designed for those who have a solid foundation of training under their belts and are looking for new ideas to add or replace their existing routines. Scissor Jumps x 16 Butt Kicks x 12 Broad Jumps x 8 Jump Squats x 12 Lateral Lunge + Jump x 8 each way Switch Jump + Dumbbell Twist x 30 seconds HASfit Joshua has been a fixture in the world of health and fitness for over 15 years.


Training records and reports, as well as any previous ARTEP, EDREs, and so forth, can also provide invaluable information. They must be adjusted for real world constraints before they become a part of the training plan. An example would be to conduct training to develop strength and muscular endurance utilizing a sandbag circuit.
The bottom line is that training programs must be developed using resources which are available. Such training defeats the concept of objective-based training and results in little benefit to soldiers. When they know why they are training in a certain way, they are more likely to wholeheartedly take part. The least-fit soldiers of the unit may be at risk because they may be training at heart rates above their THR. To improve their flexibility, they must do stretching exercises during their daily warm-up and cool-down. To be effective, the evaluation process must address why weaknesses exist, and it must identify corrective actions to be taken. The program also trains cardiorespiratory endurance and flexibility, and warm-up and cool-down periods are included in every workout.
The movements should, when possible, stress muscle groups used in their job-related lifting tasks. The workouts incorporate weight training exercises, along with running, biking, or swimming and moderate repetitions of calisthenics for the ultimate recovery program built for boosting results.Based on actual Navy SEAL training routines, Special Ops Team Coach Stew Smith has developed The Navy SEAL Weight Training Workout to help keep you going strong, just like the Navy SEALs.
His revolutionary scientific approach to training and nutrition has brought extraordinary results to thousands of clients including soccer moms and professional athletes, grandparents and grandchildren, and even a Heisman trophy winner.
When a soldier can do an exercise for a set time without reaching muscle failure, the weight is increased so that the soldier reaches muscle failure between the 8th and 12th repetition again.
Joshua has a candid ability to connect and motivate his clients past the physical and emotional barriers that bind them. If his unit received artillery fire, it would need to be able to move to alternate positions as quickly as possible. The different types of training in running will help ensure that soldiers reach a satisfactory level of CR fitness and help each soldier score at least 70 points on the APFT's 2-mile run. Progression in push-ups and sit-ups involves slowly increasing the duration of the work intervals. His passion for fitness has led him to create HASfit, so that he may expand his reach to create a healthier world. Soldiers do push-ups and sit-ups at least two or three times a week to improve the unit's performance in these events. John was also playing rep football Group v Group.A 1965 A  Johna€™s life was about to change forever. The competitive fitness activities will help foster teamwork and cohesion, both of which are essential to each section's functions. Eric organized for Billy Owens and Noel Kelly to visit and chat to John about playing for Wests in Sydney. He was told that he should play Rugby Union to beat the transfer fee that Smithtown might put on him.The story was if you played RU for 1 year you could move over to League and not incur a transfer fee. One of Johna€™s flatmates was trying out for Easts Rugby League and told John to come along and try out for Easts.John met with Roy Flynn, the Easts treasurer at the time and the conversation went like thisa€¦a€?No chance, bring him back when he grows up!!!a€? John had just turned 18. This chat stayed with John and he always played that little bit harder when Wests played Easts.John, without a car, arrived at Ashfield park via public transport and trained with Wests. I cana€™t find out the score but John tells me the Water Board boys won.A A The main event. One team, drawn out of a hat, would have the luxury of playing the winner of the first playoff match.
One night Ned arrived to find me asleep on a park bench with a newspaper over my head and I was christened Sleepy which over time was turned into Snoozer.a€?A Below is a story about Johns life now at South West Rocks. A A Ita€™s a bumpy, dusty drive beside the Macleay River just south of South West Rocks (home to Smoky Cape Lighthouse and a prison with a killer view, Trial Bay Gaol) to get to the big blue shed at Rainbow Reach, with potholes so deep you could fish in them a€“ but the drive is worth it. John Elfords oysters explode in your mouth, salty and creamy, with a lingering mineral aftertaste.Hea€™s been oyster farming here for a dozen years, is passionate about his product and the river he works and lives by, and reckons he wouldna€™t want to do anything else. As aA  Wests fan in the 1960a€™s and 70a€™s John a€?Snoozera€? Elford was a player I would love to watch play. Also a Tribute to the late Bob Burns (Fishy) Amazing Lost Scrapbooks found Great Rugby League Web Sites. About Us Contact Us A Tribute to Ben Fisher and Jack Thompson Bill Keato the Lad from Liverpool Old Newspaper stories and photos from the 1960's VALE Laurie Bruyeres VALE Nev Charlton. VALE Bill Keato VALE Vince Karalius VALE Bob McGuiness VALE Denis Meaney VALE Johnny Mowbray Vale Kel O'Shea Vale Mark "Snow" Patch VALE Bob Sargent Vale Ken "Nebo" Stonestreet. VALE Doug Walkaden 1966 Season 1967 Season 1968 Season 1969 Season Noel's Dream Team What a game Wests Photos from the Old Days Case of the Missing Goal Posts A Visit to Old Pratten Park Peter Dimond Book Launch Interview with ------ Noel Kelly Interview with ------ Tony Ford Interview with------- Mick Alchin Interview with Jim Cody Interview with ------ Colin Lewis Interview with ------ John Mowbray Interview with ------ Noel Thornton Interview with ------- Bill Owens Interview with John "Chow" Hayes Arncliffe Scots 1969 Un-Defeated Premiers Arncliffe Scots 85 years reunion 2003 Pratten Park Reunion 2007 Pratten Park Reunion 2008 Pratten Park Reunion 2009 Pratten Park Reunion 2010 Pratten Park Reunion 2011 Pratten Park Reunion 2012 Pratten Park Reunion 2013 Pratten Park Reunion.



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