RUNNING, ENDURANCE AND MOBILITY ACTIVITIES
ACTIVITIES
Toughening Phase
(BCT/OSUT)
Sustaining Phase
(AIT/OSUT)
Sustaining Phase
ARFORGEN
(Reset)
Sustaining Phase
ARFORGEN
(Train/Ready)
Sustaining Phase
ARFORGEN
(Available)
Military Movement
Drill 1
1 rep
1 rep
1 rep
1 rep
1 rep
Military Movement
Drill 2
N/A
1 rep
1 rep
1 rep
1 rep
30:60s
6-8 reps
6-10 reps w or w/o load
6-10 reps w or w/o load
10-15 reps w or w/o load
10-15 reps w or w/o load
60:120s
6-10 reps
6-10 reps
6-10 reps
6-10 reps
6-10 reps
300-yd Shuttle Run
1 rep
1-2 reps w or w/o load
1-2 reps
1-2 reps w or w/o load
1-2 reps w or w/o load
Hill Repeats
N/A
6-8 reps up or downhill
6-10 reps up or downhill
6-10 reps up or downhill
6-10 reps up or downhill
Ability Group Run
10-30 min
20-30 min
20-30 min
20-30 min
20-30 min
Unit Formation Run
20-30 min
20-30 min
30 min
30 min
30 min
Release Run
20-30 min
20-30 min
30 min
30 min
30 min
Terrain Run
N/A
20 min
20-30 min
20-30 min
20-30 min
Foot March
2-15 km
2-15 km
10 km or less
10-30 km
10-30 km
PREPARATION DRILL
1. Bend and Reach (4-count, SLOW)
2. Rear Lunge (4-count, SLOW)
3. High Jumper (4-count, MODERATE)
4. Rower (4-count SLOW)
5. Squat Bender (4-count, SLOW)
6. Windmill (4-count, SLOW)
7. Forward Lunge (4-count, SLOW)
8. Prone Row (4-count, SLOW)
9. Bent-Leg Body Twist (4-count, SLOW)
10. Push-Up (4-count, MODERATE)
HIP STABILITY DRILL
1. Lateral Leg Raise (4-count, SLOW)
2. Medial Leg Raise (4-count, SLOW)
3. Bent-Leg Lateral Raise (4-count, SLOW)
4. Single-Leg Tuck (4-count, SLOW)
5. Single-Leg Over (20-30 seconds)
MILITARY MOVEMENT DRILL 1
1. Verticals (1 rep = 2 x 25 yards)
2. Laterals (1 rep = 2 x 25 yards)
3. Shuttle Sprint (1 rep = 3 x 25 yards)
MILITARY MOVEMENT DRILL 2
1. Power Skip (1 rep = 2 x 25 yards)
2. Crossovers (1 rep = 2 x 25 yards)
3. Crouch Run (1 rep = 3 x 25 yards)
RECOVERY DRILL
1. Overhead Arm Pull (20-30 seconds)
2. Rear Lunge (20-30 seconds)
3. Extend and Flex (20-30 seconds)
4. Thigh Stretch (20-30 seconds)
5. Single-Leg Over (20-30 seconds)
ABILITY GROUP RUN 1/4-MILE SPLIT TIMES
Pace/Mile
1/4-Mile
Split
Pace/Mile
1/4-Mile
Split
Pace/Mile
1/4-Mile
Split
6:00
1:30
8:15
2:03
10:30
2:38
6:15
1:34
8:30
2:07
10:45
2:42
6:30
1:37
8:45
2:11
11:00
2:45
6:45
1:42
9:00
2:15
11:15
2:49
7:00
1:45
9:15
2:19
11:30
2:53
7:15
1:48
9:30
2:23
11:45
2:57
7:30
1:52
9:45
2:27
12:00
3:00
7:45
1:56
10:00
2:30
12:15
3:04
8:00
2:00
10:15
2:34
12:30
3:07
ARMY STRONG
R
Proponent: U.S. Army Physical Readiness Division
October 2012
DISTRIBUTION RESTRICTION: Approved for public release; distribution is unlimited.
DISTRIBUTION: U.S. Army Training Support Centers (TSCs).
Physical Readiness Training
Quick Reference Card
Ref: FM 7-22, Army Physical Readiness Training
GTA 07-08-003
Supersedes GTA 07-08-003, April 2010.
SHOULDER STABILITY DRILL
1. “I” Raise (4-count, SLOW)
2. “T” Raise (4-count, SLOW)
3. “Y” Raise (4-count, SLOW)
4. “L” Raise (4-count, SLOW)
5. “W” Raise (4-count, SLOW)
STRENGTH AND MOBILITY ACTIVITIES
ACTIVITIES
Toughening
Phase
(BCT/OSUT)
Sustaining Phase
(AIT/OSUT)
Sustaining Phase
ARFORGEN
(Reset)
Sustaining Phase
ARFORGEN
(Train/Ready)
Sustaining Phase
ARFORGEN
(Available)
Conditioning Drill 1
5 reps
5-10 reps
5-10 reps
5-10 reps
5-10 reps
Conditioning Drill 2
5 reps
5-10 reps
5-10 reps
5-10 reps
5-10 reps
Conditioning Drill 3
N/A
5-10 reps
5-10 reps
5-10 reps
5-10 reps
Push-Up & Sit-Up Drill
2 sets @ 30-60
seconds
2-4 sets @ 30-60
seconds
2-4 sets @ 30-60
seconds
2-4 sets @ 30-60
seconds
2-4 sets @ 30-60
seconds
Climbing Drill 1
5 reps
5-10 reps
5-10 reps
5-10 reps
5-10 reps
Climbing Drill 2
N/A
5-10 reps w load
5-10 reps w load
5-10 reps w load
5-10 reps w load
Strength Tng Circuit
2-3 rotations
2-3 rotations
2-3 rotations
2-3 rotations
2-3 rotations
Guerrilla Drill
N/A
1-3 reps
1-3 reps
1-3 reps
1-3 reps
PREPARATION DRILL
1. Bend and Reach (4-count, SLOW)
2. Rear Lunge (4-count, SLOW)
3. High Jumper (4-count, MODERATE)
4. Rower (4-count, SLOW)
5. Squat Bender (4-count, SLOW)
6. Windmill (4-count, SLOW)
7. Forward Lunge (4-count, SLOW)
8. Prone Row (4-count, SLOW)
9. Bent-Leg Body Twist (4-count, SLOW)
10. Push-Up (4-count, MODERATE)
4 FOR THE CORE
1. Bent-Leg Raise (60 seconds)
2. Side Bridge (60 seconds)
3. Back Bridge (60 seconds)
4. Quadraplex (60 seconds)
CONDITIONING DRILL 1
CONDITIONING DRILL 2
CONDITIONING DRILL 3
1. Power Jump (4-count, MODERATE)
2. V-Up (4-count, (MODERATE)
3. Mountain Climber (4-count, MODERATE)
4. Leg-Tuck and Twist (4-count, MODERATE)
5. Single-Leg Push-Up (4-count, MODERATE)
1. Turn and Lunge (4-count, SLOW)
2. Supine Bicycle (4-count, SLOW)
3. Half Jack (4-count, MODERATE)
4. Swimmer (4-count, SLOW)
5. 8-Count Push-Up (8-count, MODERATE)
1. “Y” Squat (4-count, SLOW)
2. Single-Leg Dead Lift (4-count, SLOW)
3. Side-To-Side Knee Lifts (4-count, MODERATE)
4. Front Kick Alternate Toe Touch (4-count, MODERATE)
5. Tuck Jump (4-count, SLOW)
6. Straddle-Run Forward and Backward (8-count, MODERATE)
7. Half-Squat Laterals (4-count, MODERATE)
8. Frog Jumps Forward and Backward (4-count, MODERATE)
9. Alternate 1/4-Turn Jump (4-count, MODERATE)
10. Alternate-Staggered Squat Jump (4-count, SLOW)
CLIMBING DRILL 1
CLIMBING DRILL 2
GUERRILLA DRILL
RECOVERY DRILL
1. Straight-Arm Pull (2-count, MODERATE)
2. Heel Hook (2-count, SLOW)
3. Pull-Up (2-count, MODERATE)
4. Leg Tuck (2-count, SLOW)
5. Alternating Grip Pull-Up (2-count, MODERATE)
1. Flexed-Arm Hang (5 seconds)
2. Heel Hook (2-count, SLOW)
3. Pull-Up (2-count, MODERATE)
4. Leg Tuck (2-count, SLOW)
5. Alternating Grip Pull-Up (2-count, MODERATE)
1. Shoulder Roll (1 rep = 2 x 25 yards)
2. Lunge Walk (1 rep = 2 x 25 yards)
3. Soldier Carry (1 rep = 2 x 25 yards)
1. Overhead Arm Pull (20-30 seconds)
2. Rear Lunge (20-30 seconds)
3. Extend and Flex (20-30 seconds)
4. Thigh Stretch (20-30 seconds)
5. Single-Leg Over (20-30 seconds)
October 2012
GTA 07-08-003
OVERHEAD
PUSH-PRESS
LEG TUCK
BENT-OVER
ROW
PULL-UP OR
STRAIGHT-ARM
PULL
SUMO
SQUAT
8-COUNT
STEP-UP
FORWARD
LUNGE
STRAIGHT-LEG
DEAD LIFT
VERTICALS
LATERALS
(LEFT)
VERTICALS
BACKWARD RUN
BACKWARD RUN
RUN
RUN
LATERALS
(LEFT)
LATERALS
(RIGHT)
PT FIELD
AND
TRACK
SUPINE
BODY TWIST
9
8
7
10
1
2
3
4
5
SUPINE CHEST
PRESS
6
LATERALS
(RIGHT)
STRENGTH TRAINING CIRCUIT
STRENGTH TRAINING CIRCUIT
STRENGTH TRAINING CIRCUIT
60 SECONDS AT EACH STATION (INCLUDES MOVEMENT BETWEEN STATIONS)
