Guest Post by Justin Long
We all recognize that physical fitness is an important aspect of what it means to be a Soldier. As a leader, we also understand that the physical readiness of our Soldiers fall on us. While your drill weekend may be full of training and other important tasks, PT must be included. To assist you in your efforts, here is a simple PT plan that will be sure to smoke you…and your Soldiers!
-Kettle Weights (#x 45lbs., #x 20lbs.)
-Step Up Platforms
-Dip Bars (or chairs for Chair Dips)
1. Static Jumps: Stand 1-2’ from the step-up platform. From a standing position, jump straight up onto the platform. Once on the platform, step down and repeat.
2. Dips: Utilize the dip bars (or chair) to conduct tricep dips. Maximum reps on this. Once you reach failure, do push-ups. Fail there, go to your knees.
3. Mason Twists: Grab a medicine ball and sit down. Hold the medicine ball at your chest level and twist left and right, ensuring the rest of your body stays static. The more you lean your upper body back, the more your core is engaged.
4. Kettle Bell Squats: Stand with a 45 lb. Kettle bell in front of you. Squat down, legs parallel to the ground and grasp the weight with two hands. In one explosive movement, stand upright bringing the weight above your head. Slowly bring the weight from your head to your hips and squat back down to the start position. Repeat.
5. Pull-ups: Do as many pull ups as your can. Vary your grips (i.e. underhand, wide grip, etc.). If you have to, try Pyramid sets. Do one rep, drop down for a second. Jump back up and do two reps. Drop down for a second, etc. until you make it to ten. Then, go from ten back to one.
6. Plank: Get in the front-lean and rest. Then, drop down to your elbows maintaining a straight line from your head to your feet. Utilize your core to keep you rigid.
7. Burpees: Everyone who has been in the Army has done Burpees. If not, shame on your Drill Sergeant.
8. Tricep Extensions: Grasp a 20-lb Kettle weight and hold it behind your head. Pretend as if you were squeezing your head with your elbows to ensure good form. Extend the weight from behind your head to the top, extending your arms. Do as many reps as you can.
How to Execute: Split up your group into groups of 2-4 PAX. Have each group start at a different station. Start your stopwatch. Each station will last 45 seconds. Each group will go through each station completing one circuit. You can go through the entire circuit 4-6 times depending on how much time you have. Guarantee if you are doing the exercises properly and for the entire 45 seconds, you will get one heck of a workout.
Final Thoughts: Variety is the spice of life. Your body needs variety in order for your muscles to be “confused” and grow. Try utilizing the same circuit set-up but varying the exercises. Or, simply increase the station times from 45 to 60 seconds.
Do you have any exercises you would add to this? Any questions? Just post them below; thank you.
About the Author:
Justin Long is an MGS Platoon Leader in the 56th SBCT PAARNG. He has served both as an enlisted Soldier and Commissioned Officer for the last 7 ½ years. He is from rural Pennsylvania and is currently a resident of the DC Metropolitan area where he works as a consulting structural engineer. He is a graduate of Penn State University and Saint Francis University with degrees in Civil and Structural Engineering.