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COMBAT CONDITIONING TRAINING
Enlisted Professional Military Education Marine Corps University
Combat Conditioning Program
TABLE OF CONTENTS INTRODUCTION .......................................................................................................................................................6 COMBAT CONDITIONING PROGRAM MISSION STATEMENTS .................................................................7 ACTIVE DUTY EXERCISE SCHEDULE ...............................................................................................................8 RESERVES EXERCISE SCHEDULE .................................................................................................................... 10 EXERCISES .............................................................................................................................................................. 11 DYNAMIC WARM UP ............................................................................................................................................... 11 MUSCULAR STRENGTH AND ENDURANCE................................................................................................................ 11 SPEED/AGILITY ....................................................................................................................................................... 12 PLYOMETRIC ........................................................................................................................................................... 12 CORE WORKOUT ..................................................................................................................................................... 13 CARDIO ................................................................................................................................................................... 13 MARTIAL ARTS ROUTINES....................................................................................................................................... 13 COOL DOWN/FLEXIBILITY ....................................................................................................................................... 14 WORKOUT DESCRIPTIONS ................................................................................................................................. 19 DYNAMIC WARM-UP ............................................................................................................................................... 19 Jog ...................................................................................................................................................................... 19 Forward Lunge .................................................................................................................................................. 20 Side Lunge .......................................................................................................................................................... 21 Reverse Lunge .................................................................................................................................................... 22 Leg Cradle ......................................................................................................................................................... 23 Frankenstein’s.................................................................................................................................................... 24 High Knees ......................................................................................................................................................... 25 Skip..................................................................................................................................................................... 26 Spiderman .......................................................................................................................................................... 27 50% and 70% Sprints ......................................................................................................................................... 28 Knee Hugs .......................................................................................................................................................... 29 Inchworm ........................................................................................................................................................... 30 Lunge with Twist/Reach ..................................................................................................................................... 31 Monster Walk ..................................................................................................................................................... 32 Butt Kickers ........................................................................................................................................................ 33 Carioca .............................................................................................................................................................. 34 Side Straddle Hops ............................................................................................................................................. 35 Back Peddle ....................................................................................................................................................... 36 Side Shuffle......................................................................................................................................................... 37 Crab Walk .......................................................................................................................................................... 38 Bear Crawl ......................................................................................................................................................... 39 MUSCULAR STRENGTH AND ENDURANCE................................................................................................................ 40 Ammo Can Squats .............................................................................................................................................. 40 Ammo Can Dead Lift.......................................................................................................................................... 41 Single Leg Ammo Can Dead Lift ........................................................................................................................ 42 Ammo Can Overhead Press ............................................................................................................................... 43 Ammo Can Wood Choppers ............................................................................................................................... 44 Single Leg Squat................................................................................................................................................. 45 Speed Skater Lunges .......................................................................................................................................... 46 Walking Lunges Pack Front Hold ...................................................................................................................... 47 Pack Squats ........................................................................................................................................................ 48 Push-ups............................................................................................................................................................. 49 Pack Push-ups .................................................................................................................................................... 50 Pack Curl ........................................................................................................................................................... 51
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Combat Conditioning Program
Buddy Shoulder Press ........................................................................................................................................ 52 Buddy row with pack/flack jacket...................................................................................................................... 53 Buddy Dips ......................................................................................................................................................... 54 Fireman’s Carry- 50 yards ................................................................................................................................ 55 SPEED & AGILITY .................................................................................................................................................... 56 60 Yard Shuttle Run ........................................................................................................................................... 56 T-drill ................................................................................................................................................................. 57 Single Leg Hurdle Jumps (plyometric) .............................................................................................................. 58 When form is correct, emphasize minimal contact with the ground, quickly exploding up and over the line, hurdle, or other marker.50 Yard Ammo Can Sprint ........................................................................................... 58 50 Yard Ammo Can Sprint ................................................................................................................................. 59 Agility Ladders ................................................................................................................................................... 60 M- Drill .............................................................................................................................................................. 62 60 Yard Forward/Backward Shuttle .................................................................................................................. 63 Pro Agility Drill ................................................................................................................................................. 64 Zig Zag Casualty Drag ...................................................................................................................................... 65 Backward Skipping ............................................................................................................................................ 66 X-Drill ................................................................................................................................................................ 67 Box Drill............................................................................................................................................................. 68 Goalie Agility Drill ............................................................................................................................................ 69 Attack & Retreat................................................................................................................................................. 70 150 yard shuttle run ........................................................................................................................................... 71 Hour Glass Drill ................................................................................................................................................ 72 20 yd Cone Weave Drill ..................................................................................................................................... 73 Chaos Drill........................................................................................................................................................ 74 Vertical Jump and Go ........................................................................................................................................ 75 Push up and go................................................................................................................................................... 76 J-Hook Reverse Sprint........................................................................................................................................ 77 Combat Glide Shuffle ......................................................................................................................................... 78 Tall and Fall ...................................................................................................................................................... 80 Partner resisted sprints ...................................................................................................................................... 81 PLYOMETRICS .......................................................................................................................................................... 82 Prisoner Squat Jumps ........................................................................................................................................ 82 Split Squat Jumps ............................................................................................................................................... 83 Box Jumps .......................................................................................................................................................... 84 Clap Push ups .................................................................................................................................................... 85 Burpees .............................................................................................................................................................. 86 Bounding ............................................................................................................................................................ 87 Forward/Backward Hurdle Jumps ..................................................................................................................... 88 Standing Long Jump........................................................................................................................................... 89 T-Push ups ......................................................................................................................................................... 90 Star Jumps ......................................................................................................................................................... 92 Traveling Push ups............................................................................................................................................. 93 Hurdle Jumps Side to Side ................................................................................................................................. 94 Vertical Jumps.................................................................................................................................................... 95 8 Count Body Builders ....................................................................................................................................... 96 CORE ....................................................................................................................................................................... 97 V-ups .................................................................................................................................................................. 97 Flutter Kicks ....................................................................................................................................................... 98 Oblique Crunches .............................................................................................................................................. 99 Mountain Climbers .......................................................................................................................................... 100 Dead Bug ......................................................................................................................................................... 101 Plank ................................................................................................................................................................ 102 Side Plank ........................................................................................................................................................ 103 Rope Climb....................................................................................................................................................... 104 Crunches .......................................................................................................................................................... 105
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Combat Conditioning Program
Bicycle Crunches.............................................................................................................................................. 106 Swimmers ......................................................................................................................................................... 107 CARDIO/RUN CARD ............................................................................................................................................... 108 Hill Run ............................................................................................................................................................ 108 Cas Evac/O Course .......................................................................................................................................... 108 K.E.M.S. (Knowledge Endurance Memory & Skills) ....................................................................................... 108 Individual/Ability Run ...................................................................................................................................... 109 The Last Man Up Run ...................................................................................................................................... 109 Run-Swim-Run: ................................................................................................................................................ 110 20 and 20 Run .................................................................................................................................................. 111 FARTLEK ......................................................................................................................................................... 112 Tabata .............................................................................................................................................................. 114 Interval Training .............................................................................................................................................. 115 MARTIAL ARTS .................................................................................................................................................... 116 Punches single / combinations ......................................................................................................................... 116 Standing /Ground Elbows ................................................................................................................................ 117 Standing /Ground Knees .................................................................................................................................. 118 Spin drill........................................................................................................................................................... 120 Hold the base ................................................................................................................................................... 121 Over and Under ............................................................................................................................................... 121 Monkey Rolls/ standing/ variation ................................................................................................................... 121 TAKE DOWN DRILL SINGLE AND DOUBLE LEG ..................................................................................................... 122 Single leg attack ............................................................................................................................................... 122 Double leg attack ............................................................................................................................................. 123 Hip Escape Drill (Shrimping) .......................................................................................................................... 124 PUMMELING / INSIDE CONTROL DRILLS ................................................................................................................. 125 Pummeling ....................................................................................................................................................... 125 Duck under drill/ variation .............................................................................................................................. 126 BUDDY DRILLS ...................................................................................................................................................... 127 Vertical Sit-ups................................................................................................................................................. 127 Buddy Squats .................................................................................................................................................... 129 BUDDY MOVEMENT EXERCISES ............................................................................................................................ 130 Buddy Low Crawl............................................................................................................................................. 130 Pistol Belt Drag ............................................................................................................................................... 131 Bayonet Drills .................................................................................................................................................. 132 Combat Conditioning Drills LZ ....................................................................................................................... 132 Fartlek Run ..................................................................................................................................................... 132 Obstacle Course ............................................................................................................................................... 132 Tactical Measure Drills ................................................................................................................................... 133 APPENDIX .............................................................................................................................................................. 134 SAMPLE WORKOUTS .............................................................................................................................................. 134 Sample Exercise Program PT(2) #1................................................................................................................. 134 Sample Exercise Program PT(2) #2................................................................................................................. 135 Sample Exercise Program PT(4) #3................................................................................................................. 136 Sample Exercise Program PT(4) #3................................................................................................................ 137 RESOURCES ........................................................................................................................................................... 138 MARINE CORPS PHYSICAL FITNESS ....................................................................................................................... 138 MARTIAL ARTS CENTER OF EXCELLENCE ............................................................................................................. 138 SEMPER FIT PHYSICAL FITNESS AND HEALTH PROMOTION ................................................................................... 138 Services ............................................................................................................................................................ 138 Base Installation Websites ............................................................................................................................... 138
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Combat Conditioning Program
Figure 1. Exercise Cards ............................................................................................................... 15
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Combat Conditioning Program
INTRODUCTION Marines must be physically prepared for the rigors of combat. This requires a physical training program above and beyond a program designed for general health and fitness. The training must be geared towards the physical demands of combat. The physical demands of combat may include but are not limited to sprinting short distances from point to point; lifting of heavy equipment while carrying heavy loads; lifting of casualties out of harms way; hand to hand combat; power moves; and other countless activities related to combat missions. In addition to incorporating cardiovascular endurance, and muscular strength and endurance in a physical training program, Marines must include exercises that improve speed and agility, core strength, power, and cardiorespiratory strength through speed work. The physical training of Marines must be addressed in the same way training programs are tailored for athletes as it relates to a specific sport. The Marine Corps physical training programs must target the functions of the physical requirements of combat. This combat conditioning program includes the following key essential training areas: Dynamic warm-up; Speed and Agility; Plyometrics; Muscular Strength and Endurance; Core; and Flexibility. The equipment required to implement this program is minimal to none. Readily available equipment such as packs and sandbags can be used for the strength exercises. It can be implemented in austere environments as well as on ship. The program is scalable to fit the varying fitness levels of Marines. The emphasis is on properly executing the exercise to produce the greatest amount of gain while minimizing the risk of injury. In order to also ensure continued improvement and decrease the risk for injury, the program has been designed to allow for adequate rest and carefully planned so that one system of the body is not continually over worked. The exercises in this program incorporate multiple joints, muscle groups, and planes of movements, much like the movement done during combat, and during everyday life for that matter. The emphasis on the instructors should be safe implementation, stressing scalability and form; not the number of repetitions that can be completed in a time frame. This program combined with Semper Fit’s Combat Fitness Training Course, Combat Conditioning Instructor training and Marine Corps martial arts training will prepare instructors to conduct a train-the trainer’s program at each of the academies, and ultimately prepare Marines to implement combat conditioning programs within their units. By implementing this program, Marines trained in the combat conditioning program will have the knowledge and practical skills to prepare for the physical rigors of combat.
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Combat Conditioning Program
Combat Conditioning Program Mission Statements Combat Conditioning Philosophy The Staff Noncommissioned Officer Academy’s combat conditioning program provides sergeants, staff sergeants, and gunnery sergeants the foundation necessary to educate, supervise, and develop a comprehensive physical conditioning program. Encompassing combat conditioning, functional fitness, and aspects of the Marine Corps Martial Arts Program, it is designed to equip small unit leaders with the knowledge and experience to implement an allinclusive program in their respective units. Commander’s Intent Our program will provide students with a physical fitness education that meets and support’s the Commandant’s intent to sustain a force that is poised for combat at all times. The programs not only build upon that intent, but shall also build confidence in the abilities of our noncommissioned and staff noncommissioned officers to use these skills to sustain their unit’s combat readiness. This program will be complemented by each course’s respective program of instruction to focus on the following: Sergeants Course: Build an understanding of a comprehensive combat conditioning program to allow sergeants to return to their unit with the confidence and ability to provide input – as well as execute a well-designed combat conditioning program. Career Course: Collaborate with their squad leaders to design a comprehensive combat condition program for their units, empower their NCOs to execute the program, and supervise its execution. Advanced Course: As the senior enlisted advisor, review small-unit combat conditioning programs to ensure effectiveness; make recommendations to the commander to improve combat conditioning levels within the unit; incorporate programs into the unit’s monthly training schedule, and supervise the execution of those programs. Key points: SNCO Academy instructor will focus on: Educating the students on combat fitness
Coaching students through the introduction and execution of the program
Mentoring students to lead the program and make corrections when necessary
End state: The combination of an effective, comprehensive combat conditioning program with each course’s respective POI will empower students to understand the fundamentals of combat fitness and provide them the foundation to design, execute, and supervise a well-designed program.
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Combat Conditioning Program
Active Duty Exercise Schedule Dynamic Warm-up Cardio/ Core PT1 (2.5hrs) Initial Physical Fitness Assessment Individual Stretching
Dynamic Warm Up Speed & Agility / Core/ Plyometrics
Dynamic Warm-up / Cardio/ Core
Dynamic Warm Up/ Muscular Strength & Endurance/ Core
PT2 (2.0 hrs) DW – 6-8 exercises
PT3 (1.5 hrs) DW – 6-8 exercises
PT4 (2.0 hrs) DW – 6-8 exercises;
Circuit 6-8 exercises Time or rotations
Cardio- 3 mile run; ability groups (G/G)
Circuit 6-8 exercises Time or rotations
Core-3 exercises Core-3 exercises
PT5 (1.5hrs) DW – 6-8 exercises Cardio/Run Card Core-3 exercises
Core-3 exercises Cool Down Stretch major muscle groups 8 exercises Hold for 30 sec
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec PT6 (2.0hrs) DW – 6-8 exercises
PT7 (1.5hrs) DW – 6-8 exercises
Circuit 6-8 exercises Time or rotations
Cardio- 3-4 mile run; ability groups (G/G)
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec PT8 (2.0hrs) DW – 6-8 exercises; Circuit 6-8 exercises Time or rotations
Core-3 exercises Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Core-3 exercises
PT9 (1.5hrs) DW - 8-10 exercises
PT10 (1.5hrs) DW – 8-10 exercises
PT11 (1.5hrs) DW – 8-10 exercises
PT12 (1.5hrs) DW – 8-10 exercises
Cardio/MCMAP Card
Circuit 6-8 exercises Time or rotations
Cardio/Run Card
Circuit 6-8 exercises Time or rotations
Core-3 exercises
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Core-3 exercises Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Core-3 exercises Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Core-3 exercises
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
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Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Core-3 exercises Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Combat Conditioning Program
PT13 (1.5hrs) DW – 8-10 exercises
PT14 (1.5hrs) DW – 8-10 exercises
PT15 (1.5hrs) DW – 8-10 exercises
PT16 (1.5hrs) DW – 8-10 exercises
Cardio/MCMAP Card
Cardio/Run Card
Core-3 exercises
Circuit 6-8 exercises Time or rotations
Core-3 exercises
Circuit 6-8 exercises Time or rotations
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
PT17 (1.5hrs) DW – 8-10 exercises
PT18 (1.5hrs) DW – 8-10 exercises
PT19 (1.5hrs) DW – 8-10 exercises
PT20 (1.5hrs) DW – 8-10 exercises
Cardio/MCMAP Card
Cardio/Run Card
Core-3 exercises
Circuit 6-8 exercises Time or rotations
Core-3 exercises
Circuit 6-8 exercises Time or rotations
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
PT21 (3 hours) CFT
PT22 (1.5hrs) DW – 8-10 exercises
PT23 (1.5hrs) DW – 8-10 exercises
PT24 (2.0hrs) Field Meet (5-7 events)
Instruct students Peer Driven Student Teach back
Circuit 6-8 exercises Time or rotations
Directors Run
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Core-3 exercises
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Combat Conditioning Program
Reserves Exercise Schedule Dynamic Warm-up CARDIO or Optional Cardio Card/ Core
Dynamic Warm Up Speed & Agility / Core/ Plyometrics
DAILY 16 / CARDIO Core
Dynamic Warm Up/ Muscular Strength & Endurance/ Core
PT1 (2.5hrs) Initial Physical Fitness Assessment
PT2 (2.0 hrs)
PT3 (1.5 hrs)
PT4 (2.0 hrs)
DW – 6-8 exercises x1
DW – 6-8 exercises x1
DW – 6-8 exercises; x1
Individual Stretching
Circuit 6-8 exercises Time or rotations
Cardio- 3 mile run; ability groups (G/G)
Circuit 6-8 exercises Time or rotations
Core-3 exercises; Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec PT5 (1.5hrs) DW – 6-8 exercises x1
Cool Down Stretch major muscle groups 8 exercises Hold for 30 sec
PT6 (3.0hrs) CFT
Cardio/Run Card Core-3 exercises Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
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Cool Down/Flexibility Stretch major muscle groups 8 exercises Hold for 30 sec
Combat Conditioning Program
Exercises Dynamic Warm Up
Jog (forward/backward) Forward Lunge Side lunge Reverse lunges Leg cradle Frankenstein’s High knees Skip (Height/Distance) Spiderman 50% sprint/75% sprint Knee hugs Inch worm Lunge with twist/reach Monster walk Butt kickers Carioca Side Straddle Hops Back peddle Side Shuffle (L/R) Crab Walk Bear crawls
Muscular Strength and Endurance
Ammo can squats Ammo can dead lift Single leg ammo can dead lift Ammo can overhead press Ammo can wood choppers Single leg squats Speed skater lunges Walking lunges- pack front hold Pack squats Push-ups Pack push ups Pack curl Buddy shoulder press Buddy row Buddy dips
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Combat Conditioning Program
Fireman carry- 50 yds
Speed/Agility
60 yd shuttle run Prone T-drill Single leg hurdle jumps- all directions 50 yd ammo can sprint Agility ladder o 1 in 1 out o 2 in 2 out M-drill 60 yard forward/backward shuttle Carioca Pro agility drill Zig zag casualty drag Backward skipping- 20 yds X-drill Box Drill Goalie Drill Attack & Retreat 150 yd shuttle Hour glass drill 20 yard cone weave drill Chaos drill Vertical jump and go Push-up and go J Hook Reverse Sprint Combat glide shuffle Tall and Fall Partner Resisted Sprints
Plyometric
Prisoner squat jumps Split squat jumps Box jumps Clap push ups Burpees Bounding Forward/Backward hurdle jumps Standing long jump T push-ups Tuck jumps Star jumps
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Combat Conditioning Program
Traveling push ups Hurdle jumps- side to side Vertical jumps 8 count body builders
Core Workout
V-ups Flutter Kicks Oblique Crunches Mountain Climbers Dead bugs Plank Side plank Rope climb Crunches Bicycle crunches Swimmers
Cardio Hill Run CASEVAC Obstacle Course K.E.M.S. Run Individual/Ability Run Last Marine Up Run Run/Swim/Run Spartan Run 20 & 20 Run Fartlek Martial Arts Cardio Interval Training Martial Arts Routines The below routines are single integration exercise or can be combined to conduct a cardio circuit. Punches single / combinations Standing /Ground Elbows Upper Body Strikes Standing /Ground Knees Lower Body Strikes Spin drills
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Combat Conditioning Program
Over and Under Pummeling Monkey Rolls Variation Take Down Drill Single and Double Leg Shrimping Stand Up and Base Drill Buddy Drills Bayonet Drills Combat Conditioning Drills LZ Fartlek Run Obstacle Course Tactical Measure Drills
Cool Down/Flexibility
Tactical Measure Drills Neck pull Overhead tricep Back shoulder Chest openers Lateral bends Cat/dogs IT band Modified hurdlers stretch Standing, side lying quad Pigeon Modified cobra Standing, lying hamstring
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Combat Conditioning Program
Figure 1. Exercise Cards
Muscular Strength and Endurance
Dynamic Warm Up
Jog (forward/backward) Forward Lunge Side lunge Reverse lunges Leg cradle Frankenstein’s High knees Skip (Height/Distance) Spiderman 50% sprint/75% sprint Knee hugs Inch worm Lunge with twist/reach Monster walk Butt kickers Carioca Side Straddle Hops Back peddle Side Shuffle (L/R) Crab Walk Bear crawls
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Ammo can squats Ammo can dead lift Single leg ammo can dead lift Ammo can overhead press Ammo can wood choppers Single leg squats Speed skater lunges Walking lunges- pack front hold Pack squats Push-ups Pack push ups Pack curl Buddy shoulder press Buddy row Buddy dips Fireman carry- 50 yds
Combat Conditioning Program
Plyometric
Speed/Agility
60 yd shuttle run Prone T-drill Single leg hurdle jumps- all directions 50 yd ammo can sprint Agility ladder o 1 in 1 out o 2 in 2 out M-drill 60 yard forward/backward shuttle Carioca Pro agility drill Zig zag casualty drag Backward skipping- 20 yds X-drill Box Drill Goalie Drill Attack & Retreat 150 yd shuttle Hour glass drill 20 yard cone weave drill Chaos drill Vertical jump and go Push-up and go J Hook Reverse Sprint Combat glide shuffle Tall and Fall Partner Resisted Sprints
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Prisoner squat jumps Split squat jumps Box jumps Clap push ups Burpees Bounding Forward/Backward hurdle jumps Standing long jump T push-ups Tuck jumps Star jumps Traveling push ups Hurdle jumps- side to side Vertical jumps 8 count body builders
Combat Conditioning Program
Core Workout
Martial Arts Routines
V-ups Flutter Kicks Oblique Crunches Mountain Climbers Dead bugs Plank Side plank Rope climb Crunches Bicycle crunches Swimmers
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The below routines are single integrartion exercise or can be combined to conduct a cardio circuit. Punches single / combinations Standing /Ground Elbows Upper Body Strikes Standing /Ground Knees Lower Body Strikes Spin drills Over and Under Pummeling Monkey Rolls Variation Take Down Drill Single and Double Leg Shrimping Stand Up and Base Drill Buddy Drills Bayonet Drills Combat Conditioning Drills LZ Fartlek Run Obstacle Course Tactical Measure Drills
Combat Conditioning Program
Cardio
Cool Down/Flexibility
Hill Run CASEVAC Obstacle Course K.E.M.S. Run Individual/Ability Run Last Marine Up Run Run/Swim/Run Spartan Run 20 & 20 Run Fartlek Martial Arts Cardio Interval Training
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Tactical Measure Drills Neck pull Overhead tricep Back shoulder Chest openers Lateral bends Cat/dogs IT band Modified hurdlers stretch Standing, side lying quad Pigeon Modified cobra Standing, lying hamstring
Workout Descriptions Dynamic Warm-up Time: Approximately 15 minutes Jog
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description Have students slowly jog back and forth from for distance designated by PTI. Coaching Points: Emphasize that this is not a sprint; it is a light jog to warm-up and increase circulation to working muscles.
Combat Conditioning Program
Forward Lunge
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description Marines start in standing position on starting line. Marine steps forward with L foot toward the 25 yard marker into a lunge, bending knee of leg forward while at the same time, bending the knee of the rear leg. Marine continues alternating legs until the 25 yard mark is reached.
Coaching Points: Emphasize that speed is not important, more important to get a good stretch.. Drop deep into the lunge to allow for full range of motion. Weight should shift and remain on front leg, keeping foot flat on ground. Torso remains erect. Knees should not touch ground/floor.
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Combat Conditioning Program
Side Lunge
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description The Marines turn sideways, all facing one direction. They step out with the foot leading toward the 25 yd marker and perform a lateral lunge. They rock back into a lunge on the other leg, shifting their weigh to the opposite foot and stretching the leg that lunged first. Upon completion of the second lunge/stretch, the Marines turn their bodies around 180 degrees so they are now facing the opposite direction and repeat the exercise beginning with a lunge on the leg that is toward the 25 yd marker. This exercise is repeated until they have reached the 25 yd marker, turned around, and finished at the start line Coaching Points: Emphasize that speed is not important, more important to get a good stretch of the adductor and hamstring muscles. Drop deep into the lunge to allow for full range of motion. Both remain flat on ground/floor. Torso remains erect.
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Combat Conditioning Program
Reverse Lunge
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description Marines start in standing position on starting line with their backs facing the opposite 25 yard marker. Marine steps backwards with L foot, placing it in the direction of the 25 yard marker. Marine places foot on ground, stepping into a lunge. Marine is bending knees of both forward and rear legs at the same time. Marine continues alternating legs until the 25 yard mark is reached. Coaching Points: Emphasize that speed is not important, more important to get a good stretch.. Drop deep into the lunge to allow for full range of motion. Weight should shift and remain on front leg, keeping foot flat on ground. Torso remains erect. Knees should not touch ground/floor.
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Combat Conditioning Program
Leg Cradle
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones.
Exercise Description The Marines take a step forward on their left foot. As they step, they bring their right foot up across their body to their opposite hip, grasping it with both hands. The leg being pulled across is the one being stretched. This is a slow controlled movement, not to be done for speed. The foot is not yanked upward, just gently tugged to facilitate a better stretch. Upon completion of the stretch of the right leg, the right foot steps down and forward and the left leg is then pulled across. This exercise is repeated until they have reached the 25 yd marker, turned around, and finished at the start line. Coaching Points: Emphasize that speed is not important, more important to get a good stretch of the abductor muscles and glutes. Torso remains erect, not bending forward while pulling up on leg. Come up on toes, flexing calf muscle.
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Combat Conditioning Program
Frankenstein’s
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
The Marine steps forward with the left foot and at the same time the right leg is lifted straight out in front of the body with the Marine’s hands held out in front to touch the toes of the leg being lifted. This exercise is repeated, alternating legs down to the 20 yd marker and back.
Coaching Points Maintain good posture throughout exercise. Not concerned with feet touching hands- do not sacrifice form for height. Only go as high as you can. Emphasize that speed is not important.
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Combat Conditioning Program
High Knees
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
Have students line up along the line While walking forward, bring the knee of the forward leg up to a 90 degree angle; swing opposite arm up and forward. This exercise is repeated, alternating legs and arms down to the 25 yd marker and back Coaching Points Feet should be pointed forward. Hips should face forward during this exercise. Emphasis on repetitions, not speed. Torso remains erect, keeping knees close together.
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Combat Conditioning Program
Skip (Height/Length)
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
Have students line up along the line Lift the right leg with the knee bent 90 degrees. Lift the left arm at the same time. As you lower these two extremities, lift the opposite arm and legs with the same motion. Turn around at the 25 yard line and skip back to the starting line The return skipping can be done backwards for variety
Coaching Points -Height Feet should be pointed forward. Hips should face forward during this exercise. Emphasis on vertical jump height, power, and exploding off the ground/floor. - Length Feet should be pointed forward. Hips should face forward during this exercise. Emphasis on forward propulsion, power, and exploding off the ground/floor.
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Combat Conditioning Program
Spiderman
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
Each Marine will look like Spiderman scaling a wall, only they will be prone performing that same motion along the ground. Beginning in a prone push up position, the Marine reaches forward with their right arm while bringing their left knee up to their left elbow. The left arm is then reached forward bringing the right knee up to the right elbow. A low center is maintained throughout the motion keeping the body parallel to the ground. This exercise is repeated, alternating legs and arms down to the 25 yd marker and back.
Coaching Points Stay low to the ground. Back kept straight, head up looking forward. Speed not important.
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Combat Conditioning Program
50% and 70% Sprints Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
Considering 100% to be the fastest they can run, the Marines will start running, picking up speed until they reach 50% of their maximum speed by the time they reach the 25 yd mark. They will run back to the start line at 50% of their maximum speed. Repeat the exercise again but at 70% of maximum speed.
Coaching Points Maintain proper running form Have Marines finish all the way through the 25 yard mark.
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Combat Conditioning Program
Knee Hugs
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
The Marines take a step forward on their left foot. As they step, they bring their right knee up in front of their body, grasping the knee with both hands. The leg being pulled up is the one being stretched. This is a slow controlled movement, not to be done for speed. The knee is not yanked upward, just gently tugged to facilitate a better stretch. Upon completion of the stretch of the right leg, the right foot steps down and forward and the left leg is then pulled up towards the chest. This exercise is repeated until they have reached the 25 yd marker, turned around, and finished at the start line. Coaching Points Torso remains erect. Knee is pulled toward chest, not chest towards knees. Emphasize that speed it not important, more important to get a good stretch. Come up on toes, flexing the calf muscle.
29
Combat Conditioning Program
Inchworm
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
The Marines begin prone in a push up position on the ground. They slowly walk their feet forward towards their hands keeping their legs as straight as possible. The feet continue forward with hands kept on the ground for as long as comfortably possible, putting the Marine in a pike position. At this point, the Marines then walk their hands forward keeping the legs straight out behind them until the beginning prone position is reached. This motion is repeated, walking the feet then hands forward until the 25 yd mark, and continued back to the start line. Coaching Points Knees stay locked, do not bend when walking feet up towards hands. This is a very difficult exercise. For beginners, it is recommended that the exercise be performed for a shorter distance of 10 yards.
30
Combat Conditioning Program
Lunge with Twist/Reach
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
The Marines step forward with the left foot into a lunge, and while lunging forward the upper body rotates to the left. The Marine returns the upper body to the forward facing position before stepping forward with the right foot. The right foot leads into a lunge and the upper body rotates to the right. This exercise is repeated, alternating legs down to the 25 yd marker and back. Variation: Lunge with reach Coaching Points Break exercise down into two parts: the lunge and then the twist. Emphasize that speed is not important, more important to get a good stretch.. Drop deep into the lunge to allow for full range of motion. Weight should shift and remain on front leg, keeping foot flat on ground. Torso remains erect. Knees should not touch ground/floor.
31
Combat Conditioning Program
Monster Walk
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
Standing upright, the Marines place their hands behind their head so that their elbows are straight out to each side. Stepping forward with the left foot, the right knee is brought out to the side and raised up to reach the right elbow. If the knee and elbow do not touch that is acceptable, the Marine should not bend at their side in order to bring the elbow down to the knee. Only the knee is moving upward to facilitate the stretch. The right foot is placed back on the ground, stepping forward, and the upward motion is repeated with the left knee. This exercise is repeated, alternating legs down to the 25 yd marker and back. Coaching Points Hips facing forward at all times. Torso remains erect. Bring knees up to elbows, do not bring elbows down to knees. Foot remains flat on ground/floor.
32
Combat Conditioning Program
Butt Kickers
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description
While jogging forward, the Marine exaggerates each time they bend their knee so that their foot touches their butt. They continue this exercise to the 25 yd mark and back to start. Coaching Points Feet should be pointed forward. Hips should face forward during this exercise. Emphasis on repetitions, not speed. Torso remains erect, keeping knees close together.
33
Combat Conditioning Program
Carioca
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description Move sideways from the starting line towards the designated set of cones. Step Right with the right foot; cross left leg in front of right leg; step sideways with right foot again; cross left leg behind right leg. Continue this weaving motion until you reach the cone. Repeat and return to starting line. Be sure to change the lead leg on each segment (e.g., right then left leg or vice versa) Coaching Points Maintain good posture throughout exercise- butt down, head up, back straight Do not perform this exercise standing straight up. Emphasize that speed is not important- focus on form.
34
Combat Conditioning Program
Side Straddle Hops
Equipment: None Directions: Ensure adequate distance between Marines. Exercise Description
Start in a standing position with arms to the side Jump slightly into the air while moving the legs more than shoulder-width apart, swinging the arms sideward and upward to an overhead position, and clapping the hands. Jump slightly into the arms, while swinging the arms sideward and downward and resume the starting position. Coaching Points Maintain good form throughout the exercise
35
Combat Conditioning Program
Back Peddle
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description Lower body into a squatting position Maintain this position while moving backwards from the starting line. Turn around at the next set of cones and jog backwards to the starting line. . Coaching Points Maintain good posture throughout exercise- butt down, head up, back straight Do not perform this exercise standing straight up. Emphasize form, not speed.
36
Combat Conditioning Program
Side Shuffle
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones.
Exercise Description Lower body into a squatting position Maintain this position while shuffling sideways from the starting line towards the designated set of cones. Turn around and return to the starting line. Be sure to change the lead leg on each segment (e.g., right then left leg or vice versa) Coaching Points Maintain good posture throughout exercise- butt down, head up, back straight Do not perform this exercise standing straight up. Emphasize form, not speed.
37
Combat Conditioning Program
Crab Walk
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description Marine starts in a position of four points of contact, with hips facing the sky. Feet are leading in direction of the opposite 25 yard marker. Marine begins walking on hands and feet with hips lifted off the deck. Coaching Points Emphasize form not speed. Hands and feet remain flat on deck.
38
Combat Conditioning Program
Bear Crawl
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description Marine starts in a position of four points of contact, with hips facing the deck, and butt toward the sky. Head is facing in the direction of the opposite 25 yard marker. Marine begins walking on hands and feet, butt up, until 25 yard marker is reached. Coaching Points Maintain good posture throughout exercise- butt to the sky, head up, back straight Emphasize form not speed.
39
Combat Conditioning Program
Muscular Strength and Endurance Ammo Can Squats
Equipment: 2- 30lb Ammo Cans, Cones, Stopwatch, Whistle Directions: Place one 30-lb ammo can per lane. Exercise Description Holding an ammo can in each hand, the Marine stands with feet just slightly wider than shoulder width apart and knees slightly bent. The Marine performs a squat while holding the ammo cans, bending at the knees and hips while keeping a straight back.
Variation 1: Holding one ammo can at chest level with both hands, the Marine stands with feet just slightly wider than shoulder width apart and knees slightly bent. The Marine performs a squat while holding the ammo can, bending at the knees and hips keeping a straight back. Coaching Points Keep back flat Bend at the knees and hips Feet remain flat on deck, pushing through heels as the up phase of the squat is completed.
40
Combat Conditioning Program
Ammo Can Dead Lift
Equipment: 30-lb Ammo Cans, Cones, Stopwatch, Whistle Directions: Place one 30- lb ammo can per lane. Exercise Description Ammo can dead lift. The Marine stands with feet shoulder width apart, very slight bend in knees, bends over at the hips maintaining a straight back. With their arms extended out in front of them toward the ground the Marine picks up the ammo can. Holding the ammo can in extended arms; the Marine lifts the ammo can by standing up straight, maintaining straight legs and a straight back. The Marine finishes the lift by returning to the starting position, bending at the hips only. Coaching Points: Maintain a flat back Maintain a slight bend in the knee throughout the entire range of motion Head up
41
Combat Conditioning Program
Single Leg Ammo Can Dead Lift
Equipment: 30-lb Ammo Cans, Cones, Stopwatch, Whistle Directions: Place one 30- lb ammo can per lane. Exercise Description Hold ammo can with right hand The Marine stands on right leg with slight bend in knee Bend at hips and extend opposite leg back Lower ammo can until a stretch is felt in the right leg Switch legs and repeat Coaching Points: Maintain a tight core throughout exercise Maintain slight bend in the standing leg
42
Combat Conditioning Program
Ammo Can Overhead Press
Equipment: 30-lb Ammo Cans, Stopwatch, Whistle Directions: Place one 30-lb ammo can per lane As a safety consideration, allow adequate room between Marines Exercise Description Performing the same motion as the Ammo Can Lift from the CFT, the Marine stands with feet shoulder width apart or in a staggered stance for stability. The Marine begins with the Ammo can just under chin level and pushes the ammo can straight up overhead. The can is returned to chin level, this counts as one repetition. Variations o Exercise can be done with both legs on line or staggered o Can be done with a weighted pack instead of an ammo can Coaching Points: Handle of can should be facing outward, away from face Arms should be completely extended at the top of the movement Knees slightly bent
43
Combat Conditioning Program
Ammo Can Wood Choppers
Equipment: 30-lb Ammo Cans, Stopwatch, Whistle Directions: Place one 30-lb ammo can per lane. As a safety consideration, allow adequate room between Marines Exercise Description The Marine begins this exercise standing upright with feet shoulder-width apart and a slight bend in the knees. Holding an ammo can with both hands, the ammo can is raised slightly above their right shoulder. Lowering the ammo can across their body to their opposite hip, the Marine bends their knees and abdominals. While this is being done, the right foot also pivots to the left to ensure optimal hip rotation. Perform all repetitions on the right side before switching the ammo can to the left shoulder and coming across to the right hip. The same motions are repeated, knees bending, abdominals crunching, and left foot pivoting to the right. Coaching Points: Remind Marines to pivot foot to allow rotation at hips and abdominals. Arms do not need to fully extend when lifting ammo can over shoulder.
44
Combat Conditioning Program
Single Leg Squat
Equipment: None Directions As a safety consideration, allow adequate room between Marines Exercise Description Arms are fully extended in front of the body at chest height, shoulder-width apart. Lift one leg up off the ground, extended out in front of body. The Marine squats on the one leg still on the ground by bending their knee, aiming their tailbone to the ground. The extended leg in front stays off the ground throughout the entire movement of squatting down and standing back up. All repetitions are performed on one leg before switching to the other. Variation: o Can use pack for additional resistance Coaching Points Maintain a flat back Keep abdominals tight
45
Combat Conditioning Program
Speed Skater Lunges
Equipment: None. Directions: As a safety consideration, allow adequate room between Marines Exercise Description The Marine steps to the left, squatting down on the left leg while the right leg lifts off the ground and bends behind the left leg. The right leg does not touch the left leg or the ground. The Marine then steps onto the right leg, bending at the knee to go into a squat position while the left leg is lifted off the ground and bent behind the right leg. This exercise alternates between the right and left legs until all repetitions are completed. Variation: Can use a pack for additional resistance Coaching Points Maintain a flat back Keep abdominals tight Bend at knee of leg on ground to complete a partial single leg squat
46
Combat Conditioning Program
Walking Lunges Pack Front Hold
Equipment: Weighted pack of approximately 15 lbs Directions: Provide one weighted pack per station Exercise Description Hold the pack in front of the body, arms completely extended at chest level. The Marine steps forward with the left foot, bending both knees to 90 degree angles. The left knee should not bend forward in front of the toes, and the right knee should not touch the deck. Pushing off the left foot, the Marine stands up bringing the right foot forward and to the floor next to the left. The motion is then repeated, this time stepping forward with the right foot. The Marine continues to alternate legs walking forward while lunging and holding the pack out in front. Coaching Points: Front knee should not come past the toe Back knee should not touch the ground Foot lunging out in front should remain flat on the deck Maintain a flat back Keep abdominals tight
47
Combat Conditioning Program
Pack Squats
Equipment: Weighted pack of approximately 15 lbs Directions: Provide 1 weighted pack per station Exercise Description Holding the pack at chest level with both hands, The Marine stands with feet just slightly wider than shoulder width apart and knees slightly bent. The Marine performs a squat while holding the pack, bending at the knees and hips keeping a straight back. Variation o Can be done with weighted sand bag Coaching Points: Bend at knees and hips Keep back straight Do not extend knees past the toes when lowering into the squat position
48
Combat Conditioning Program
Push-ups
Equipment: None Directions: Ensure adequate space between Marines. Exercise Description Assume a prone position on the ground; arms shoulder-width apart Elbows should be bent 90 degrees. Slowly push off the ground, extending arms Slowly lower back to the starting position Perform number of repetitions as directed by the PTI Variation: Hands can be place close together or further apart Coaching Points: Keep back straight Do not raise buttocks into the air Keep abdominals tight
49
Combat Conditioning Program
Pack Push-ups
Equipment: Weighted pack of approximately 15 lbs Directions: Provide 1 weighted pack per station Exercise Description The Marine places pack on their back with straps over the shoulders The Marine starts in the front lean and rest, and performs a push-up Coaching Points: Keep back straight Do not raise buttocks into the air Keep abdominals tight
50
Combat Conditioning Program
Pack Curl
Equipment: Weighted pack of approximately 15 lbs Directions: Provide 1 weighted pack per station Exercise Description The Marine stands with feet shoulder-width apart, knees slightly bent. The Marine is holding the weight pack at hip height with both hands. To curl the pack, the Marine raises the pack toward their shoulders by only bending at the elbow. The Marine’s shoulders and back should not be used to assist the lift. The pack is lowered back to starting position, this is one repetition. Variation o May use a sandbag or other weighted item instead of a pack . Coaching Points Maintain a straight back Keep abdominals tight Maintain a slight bend in the knees Keep arms close to the body
51
Combat Conditioning Program
Buddy Shoulder Press
Equipment: None Directions: Pair Marines by weight. Weight should be within 10 lbs of each other. Exercise Description The Marine performing the shoulder press places his hands on the ground and his feet in the air in the direction of the Marine standing behind him. The Marine places their feet on the shoulder of the standing Marine. The Marine performing the press lowers his body toward the ground, bending the elbows, pushing his body back up by extending his arms. This is one repetition. Coaching Points: Keep back straight Keep abdominals tight If the Marine needs assistance, the feet can be placed in the supporting Marine’s hands instead of on the shoulder.
52
Combat Conditioning Program
Buddy row with pack/flack jacket
Equipment: None Directions: Pair Marines by weight. Weight should be within 10 lbs of each other.
Exercise Description One Marine lies on his/her back with pack on back or wearing flack jacket. The Marine performing the exercise stands over the Marine at the waist level, facing in the same direction of the partner’s head. His/her knees should be slightly bent and should maintain good alignment throughout the back and head. The Marine performing the exercise grabs the pack straps/flack jacket on the front of his partner and pulls his partner up off the ground using his upper back muscles Marine slowly lowers his partner back to the starting position Variation: May use a sandbag or other weighted object instead of a pack Coaching Points: Maine performing the exercise should maintain back alignment and tighten abdominals for stability during the exercise. Maintain flexion at the hips and bend knees slightly Pull only using arms with an emphasis on contracting the back muscles Marine on ground must maintain good body alignment throughout the exercise
53
Combat Conditioning Program
Buddy Dips
Equipment: None Directions: Pair Marines by weight. Weight should be within 10 lbs of each other. Exercise Description One Marine sits on the deck, feet flat on the deck with knees bent. This Marine places their hands on the ground behind them for balance. The Marine performing the dip stands in front of, but facing away from, the Marine sitting on the deck. The Marine places their hands behind their body and on top of the knees of the Marine on the deck. The Marine’s feet can be flat on the ground in front of them, with knees at a 90 degree angle, or legs can be extended out in front of the body. The Marine lowers their body weight toward the ground, only bending at the elbows. The Marine straightens their arm to lift themselves back up. This is one repetition. Coaching Points: The Marine on the deck remains still throughout the exercise as not to cause instability for the Marine performing the dips. The Marine performing the dips only bends at the elbows, maintaining a straight back and tight abdominals throughout the entire range of motion. The butt of the Marine performing the exercise should not touch the feet of the supporting Marine.
54
Combat Conditioning Program
Fireman’s Carry- 50 yards
Equipment: 2 cones or markers Directions: Pair Marines by weight. Weight should be within 10 lbs of each other Place cones 25 yards apart Exercise Description The “carrying” Marine squats down next to the second Marine, who is being carried. Carrying Marine grasps the Marine around the knee area while brining the arm on the same side around his neck. While holding the second Marine by the wrist and supporting the thigh, the carrying Marine rises from the squatting position. Coaching Points: Carrying Marine should use his legs when bending and lifting Marine being carried should support the carrying Marines’ lower back by placing his hand on the carrying Marine’s lower back.
55
Combat Conditioning Program
Speed & Agility 60 Yard Shuttle Run
15
10
5
▲
▲
▲
▲ Start/Finish
Equipment: 4 Cones per lane, measuring wheel, whistle Directions: Place first cone at starting line Place second cone at 5 yard line Place third cone at 10 yard line Place last cone at 15 yard line Exercise Description Marine starts at first cone, sprints to the cone at the 5 yard line, sprints back to the start line, sprints to the 10 yard line, sprints back to the start line, sprints to the 15 yard line, sprints back to start line. .Variation: o Have Marine sprint to the cone at the 15 yard line first; the cone at the 10 yard line second; and the cone at the 5 yard line last o Have Marine sprint to each cone and back peddle back Coaching Points Can vary the exercise to include side shuffle, back peddle, carioca etc.
56
Combat Conditioning Program
T-drill 3 B C D 4
2 5
1
A
Sprint
Side Shuffle
Back Peddle
Equipment: 4 Cones per lane, Measuring Wheel, Cones, Stopwatch, Whistle Directions: Set up first cone at Point A Set up second cone at Point B (10 yards from Point A) Set up a cone 5 yards to the right of the second cone at Point C Set up a cone 5 yards to the left of the second cone at Point D
Exercise Description 1. 2. 3. 4. 5.
Start at the (A) and sprint forward (10 yds) to cone B Shuffle to the right to Point C (5 yds) Shuffle to the left to Point D ((10 yds) Shuffle back to the center cone B Back peddle to cone at Point A
3.
This drill should be repeated, only the beginning shuffle to point B should be in the direction of point D. Coaching Points Distances can vary with experience Maintain an athletic stance Always face the same direction
57
Combat Conditioning Program
Single Leg Hurdle Jumps (plyometric)
Equipment: Short cones, hurdles or other markers (Number dependant on number of stations); can also be done over a line on a basketball court; Stopwatch, Whistle Directions: Set up a cone at each station Marine will complete 10 repetitions on one leg before switching to alternate leg. A jump forward and backward will count as one repetition. Exercise Description A cone, or other marker is placed on the ground with a Marine standing directly behind it. The Marine lifts one foot off the ground and proceeds to jump on one leg forward and backwards over the cone. Once the desired number of repetitions is completed, the Marine repeats this exercise on the other leg. The exercise is then completed with a starting position of the Marine standing next to the cone. The Marine lifts one foot off the ground and proceeds to jump on one leg sideways over the cone, to the left and right. Once the desired number of repetitions is completed, the Marine repeats this exercise on the other leg. Coaching Points Emphasize soft landings and ensure form is mastered before emphasizing quickness When form is correct, emphasize minimal contact with the ground, quickly exploding up and over the line, hurdle, or other marker. 58
Combat Conditioning Program
50 Yard Ammo Can Sprint
Equipment: 4 cones or other markers. 2- 30 lb ammo cans per lane. Directions: Set up 2 cones or markers to mark the starting point. Set up another set of cones 25 yards from the starting point. Set up 2 ammo cans per lane. Exercise Description The Marine begins on the starting line with a 30 lb ammo can in each hand. The Marine runs as fast as he can to the 25 yd marker and returns to the start. Coaching Points Bend at the knees when lifting; butt down Maintain back alignment during exercise Core should remain tight
59
Combat Conditioning Program
Agility Ladders 1 in 1 Out
2 in 2 Out
Continue same pattern
Continue same pattern
10 0
L F
R F
8
L F
R F
L F
9
L F
7
6
5
4
R F R F
L F
R F
L F
R F
3 2
1 L F
R F
L F
R F
Equipment: Agility ladder or Lines of tape or paint laid out on the ground approximately 12 inches apart Directions: Divide Marines equally between number of lanes/ladders established Exercise Description 1 in 1 out: The Marine stands at the end of the ladder, placing the right foot inside the first square and then the left foot. The right foot is then placed outside of the ladder to the right side then the left foot is placed outside of the ladder to the left side. The right foot gets placed inside the next square in front, then the left. The right foot steps outside the ladder, the left foot steps outside the ladder. This pattern is continued until the end of the ladder and can be repeated back down the ladder in the reverse direction.
2 in 2 out: The Marine stands at the end of the ladder. At the same time, the Marine places both feet inside the first square. Then at the same time the feet are both placed outside the ladder on their respective sides. The feet are both placed in the next square at the same time, then placed outside the ladder at the same time. This pattern is continued until the end of the ladder and can be repeated back down the ladder in the
60
Combat Conditioning Program
Variation: The Marine can jump in and out of each square from the side of the ladder Coaching Points Need to focus on arm and foot speed Reverse direction
61
Combat Conditioning Program
M- Drill
B
D
C A
E
Sprint
Back Peddle
Equipment: 5 Cones per lane, Measuring Wheel, Whistle Directions: Set up first cone at Point A Set up the second cone 5 yards at Point B Set up a cone 5 yards at Point C Set up a cone 5 yards at Point D Set up a cone 5 yards to Point E Exercise Description Marine starts at Point A Sprints to Point B Back peddles to Point C Sprints to Point D Back peddles to Point E Coaching Points When back peddling, keep athletic stance Core should remain tight
62
Combat Conditioning Program
60 Yard Forward/Backward Shuttle
15
10
5
▲
▲
▲
▲ Start/Finish
Sprint
Back Peddle
Equipment: 5 Cones per lane, Measuring Wheel, Whistle Directions: Set up first cone at the Start//Finish Line Set up the second cone 5 yards from the Start Line Set up the third cone 10 yards from the Start Line Set up the fourth cone 15 yards from the Start Line Exercise Description Marines line up at start line Sprints to 5 yard line Back peddles to start line Sprints to 10 yard line Back peddles to start line Sprints to 15 yard line Back peddles to start line Coaching Points When back peddling, keep low stance position Core should remain tight Distance can be varied based on skill
63
Combat Conditioning Program
Pro Agility Drill
Start/Finish
Equipment: 3 cones per lane, Measuring Wheel, Whistle Directions: Set up first cone at the Start//Finish Line Set up the second cone 10 yards from the Start cone to the left Set up the third cone 10 yards from the Start cone to the right Exercise Description Marine starts at center start cone Sprints to the cone to the right Sprints to opposite cone Sprints back to start/finish cone Coaching Points None Not recommended for use with large groups
64
Combat Conditioning Program
Zig Zag Casualty Drag
Equipment: Cones Directions: Have Marines pair up according to weight. Marines should be within 10 lbs of his/her partner’s weight Cones are set in a zig-zag pattern Total length of cone placement: 10-20 yards Cones 5 yards apart Exercise Description Grab partner under his/her arms, reaching through and grasping the second Marine’s forearms Drag partner from cone to cone
Coaching Points Partner cannot assist Lift with legs not back Standing position should have natural lumbar curve
65
Combat Conditioning Program
Backward Skipping
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description Marines line up at starting line Skip backwards to opposite line Skip backwards back to starting line Coaching Points Can skip for speed (shorter stride length) Can skip for Distance (longer stride length) Chest up.
66
Combat Conditioning Program
X-Drill
B
Start/Finish
D
E
A
Sprint
Carioca
Equipment: 4 Cones per lane, Measuring wheel, Whistle Directions: Place 4 cones in a 10 yard x 10 yard box
Exercise Description Marine starts at cone A, then cariocas at an angle to cone D. Marine sprints from cone D to cone E Cariocas to cone B Sprints to Cone A Coaching Points Athletic stance Focus on quick stops and starts Get low when stopping and changing directions Starts at cone A for the first rep and then starts at cone E for the second rep
67
Combat Conditioning Program
Box Drill
D
C
A
B
Start/Finish
Sprint
Back Peddle
Carioca
Equipment: 4 cones per station Directions: Place cones in a square about 10 yards apart Exercise Description Start at Cone A. Sprint to Cone B From Cone B, Sprint to Cone C Carioca from Cone C to Cone D Back Peddle to Cone A
Coaching Points Athletic stance Focus on quick stops and starts Get low when stopping and changing directions
68
Combat Conditioning Program
Goalie Agility Drill
4 3
5 6
2 1
7 1
0
Sprint
Back Peddle
Equipment: 8 Cones or markers Directions: Set cones as shown in diagram. Outside cones should be approximately 10 yards from the starting cone 0. Exercise Description Start at Cone 0 Sprint to Cone 1; back peddle back to cone 0 Sprint to Cone 2; back peddle back to cone 0 Sprint to Cone 3; back peddle back to cone 0 Sprint to Cone 5; back peddle back to cone 0 Sprint to Cone 6; back peddle back to cone 0 Sprint to Cone 7; back peddle back to cone 0 Coaching Points Athletic stance Focus on quick stops and starts Get low when stopping and changing directions Many variations Can run two Marines but ensure that first Marine is half way through before second starts
69
Combat Conditioning Program
Attack & Retreat
Start/Finish
Sprint
Back Peddle
Side Shuffle
Equipment: 5 Cones or markers per station Directions: Set up cones approximately 10-15 yards apart as shown in picture above
Exercise Description As depicted in the picture above, the Marine will proceed in the pattern using the movements as shown by the colored arrows
Coaching Points Athletic stance Focus on quick stops and starts Get low when stopping and changing directions Many variations Can run two Marines but ensure that first Marine is half way through before second starts
70
Combat Conditioning Program
150 yard shuttle run
25
▲
20
▲
15
▲
10
▲
5
▲
▲ Start/Finish
150 Yard Shuttle
Equipment: 12 Cones or markers per station (1 cone per side) Directions: Place first cone at starting line Place second cone at 5 yard mark Place third cone at 15 yard mark Place fourth cone at 20 yard mark Place last cone at 25 yard mark Exercise Description Marine starts at first cone, sprints to the cone at the 5 yard line; sprints back to the start line; sprints to the 5 yard line; sprints to the cone at the 10 yard line and sprints back; the Marine continues to sprint to each of the other cones until he has reached the 25 yard mark and returns back to the Start line. Variation: May start in the prone position at each cone Coaching Points Athletic stance Focus on quick stops and starts Get low when stopping and changing directions
71
Combat Conditioning Program
Hour Glass Drill
Shuffle
E
D
C
A
B
Start/Finish Shuffle
Sprint
Back Peddle
Shuffle
Equipment: 5 cones per station Directions:
Exercise Description Start at cone A Side shuffle from cone A to cone B Sprint to cone C Back peddle to cone D Shuffle to cone E Spring to cone C Back peddle to cone A Coaching Points Athletic stance Focus on quick stops and starts Get low when stopping and changing directions Many variations Can run two Marines but ensure that first Marine is half way through before second starts
72
Combat Conditioning Program
20 yd Cone Weave Drill
Start/ Finish
Equipment: 10 cones per station Directions: Space one cone every 2 yards
Exercise Description Sprint from cone to cone, cutting at the outside of the cone
Coaching Points Athletic stance Focus on quick stops and starts Get low when stopping and changing directions Can run two Marines but ensure that first Marine is half way through before second starts Make sure that the move is a sharp cut and not a hop
73
Combat Conditioning Program
Chaos Drill
Equipment: None Directions: Pre determine exercise on direction change (side shuffle, carioca, push up, hop, etc) Exercise Description Marines move on signal in the direction indicated by “Coach” (left, right, back, diagonal down) Movements include side shuffle, carioca, hop back peddle, etc. “Down” activity may be a designated number of a certain exercise (e.g. 5 pushups; 5 crunches) Coaching Points Vary time so that anticipation of direction change is difficult. Maintain athletic stance
74
Combat Conditioning Program
Vertical Jump and Go
Equipment: Cones or other marker Directions: Place cones to mark the starting line Place second set of cones about 10 yards from start Exercise Description Marine Jumps vertically, lands, and sprints to finish line Coaching Points Upon landing, the exerciser should immediately focus on quickly transitioning to sprint. Sprint all the way through the finish line
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Combat Conditioning Program
Push up and go
Equipment: Cones or other markers Directions: Place cones to mark the starting line Place second set of cones about 10 yards from start Exercise Description Marine assumes the push up position. On command the marine performs a explosive pushup and then sprints 10 yards Coaching Points Push up should be fast enough to allow feet to move under the body in one motion.
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Combat Conditioning Program
J-Hook Reverse Sprint
3 Push ups
Start
Finish
Equipment: 2 cones, stopwatch Directions: 1. Start at cone A and sprint forward 15 yards to cone B. 2. Perform a J hook around cone B. 3. Drop to the deck and perform 3 push ups. 4. Once push ups are completed, stand up, turn around and sprint back to start. Coaching Points: Maintain good running form. Do not overrun cones, decelerating when needed. Sprint through finish.
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Combat Conditioning Program
Combat Glide Shuffle
Sprint
Back Peddle
Shuffle
Equipment: cones, stopwatch, whistle Directions: Start at cone A and side shuffle to the left 10 yards to cone B. Back peddle 5 yards to cone C. Sprint forward 5 yards to cone D. Back peddle 5 yards to cone E. Side shuffle to the left 10 yards to cone finish at cone F. Reverse directions, beginning at cone F and side shuffling to the right.
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Combat Conditioning Program
Coaching Points: Maintain proper form, staying low in an athletic stance. While this drill can be performed for time, ensure proper form is mastered before speed. Athlete is always facing in one direction, hips open and forward. Do not overrun cones, decelerating when needed.
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Combat Conditioning Program
Tall and Fall
Equipment: None Directions Marines stand in a line arms length apart. Exercise Description Marine rises up on toes, slowly leans forward until they fall forward, and sprints out of fall for 10 yards. Coaching Points: Hips should not be flexed. Arm and foot speed are critical. No less than 15 seconds between sprints Sprints should not be longer than 10 yards, focus is not the sprint but on quickness Instruct marines to fall as far forward as they can before moving in to sprint
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Combat Conditioning Program
Partner resisted sprints
Equipment: None Directions: None
Exercise Description Partner places hands on upper chest. Exerciser leans forward and runs while partner back peddles and gives resistance.
Coaching Points Exerciser should focus on arm movement and pushing from the ground.
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Combat Conditioning Program
Plyometrics Prisoner Squat Jumps
Equipment: None Directions Exercise Description Begin by standing with feet shoulder width apart and hands behind your head. Do not interlock fingers. Perform a squat with knees parallel to the floor; feet should be flat When you reach the end of your squat, explode vertically. Land on the ground while maintaining your squat position. Repeat the squat jumps making sure the landing is controlled. Coaching Points Triple Extension (Knees, ankles, toes) Hands behind head (Do not interlock fingers) Flat Back Land softly on toes, roll back to heels
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Combat Conditioning Program
Split Squat Jumps
Equipment: None Directions Exercise Description Begin by placing your legs in a wide forward/backward split stance and your hands either relaxed by your side or on your hips. Squat down as if you’re doing a lunge and at the bottom of your lunge, jump up and alternate/switch your legs in mid-air. Repeat the lunge jump while alternating legs. Coaching Points Back knee should not hit the floor Bent knee should not push past toe Flat back
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Combat Conditioning Program
Box Jumps
Equipment: Plyometric box Directions Exercise Description Begin by finding a box at a comfortable and attainable height to jump (recommend 6-12 inches in height). Stand facing the box and propel both feet off the ground at the same time and jumping up onto the box. Step off carefully and repeat the box jump. Coaching Points Feet should land completely on bock Triple Extension (Knees, toes, ankles) Soft landing on toes rolling back to heels
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Combat Conditioning Program
Clap Push ups
Equipment: None Directions: Can be done for time or repetitions Exercise Description Begin facing down (prone) in a push-up position. Bend your elbows and perform a push-up. When you push up, push off with enough force to have your upper body and arms come off the ground. Perform a clap in mid-air and return to starting push-up position. Coaching Points Keep back flat during exercise May modify and assume push-up position while on knees
85
Combat Conditioning Program
Burpees
Equipment: None Directions: Ensure that students are spaced far enough apart Exercise Description Begin in a squat position with hands on the floor in front of you Kick your feet back to a push up position Return feet to the squat position Leap up as high as possible from the squat position Repeat moving as fast as possible Coaching Points: Bend at knees, place hands shoulder width apart Flat Back Feet should come up even to hands Triple Extension (Knees, ankles, toes)
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Combat Conditioning Program
Bounding
Equipment: Measuring wheel, Cones, Stopwatch, Whistle Directions: Mark an area approximately 25 yards apart Place two cones at each end of the 25 yard marking Have students line up along one of the ends. They should be spread out to allow movement between each set of cones. Exercise Description Run and exaggerate your stride by making your stride as wide as possible, pushing off with your toes to help propel yourself forward. Coaching Points: Focus on quality vice speed Land softly on toes rolling back to heels Rear foot shouldn’t touch the deck
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Combat Conditioning Program
Forward/Backward Hurdle Jumps
Equipment: Low-height hurdle, low cone, marker or pack per station Directions Can be done for time or repetitions Allow adequate room between Marines Exercise Description Stand facing a low-height hurdle. Keeping both feet together, jump over the hurdle. Stay facing the same direction and jump backwards over the same hurdle. Coaching Points Keep movement smooth Do not pause between cones Land softly on toes rolling back to heels Focus on quality vice speed and quantity
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Combat Conditioning Program
Standing Long Jump
Equipment: Cones or markers Directions: Can be done for repetitions or distance Exercise Description Stand with both feet on the ground. Begin by bending your elbow and knees as if you’re about to jump. Propel yourself forward and jump as far as you can, landing with both feet. Coaching Points Arms pulled back on initial movement and thrown forward during jump Soft landing on toes rolling back to heels Hips thrust forward during movement Both feet should leave the ground at the same time Both feet should land on the ground at the same time
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Combat Conditioning Program
T-Push ups
Equipment: None Directions: Allow adequate room between Marines Exercise Description Perform a push-up and as you push yourself up, extend and lift one arm straight up into the air while rotating your body over to that side, as if you’re ending in a side-plank position with one arm extended. Rotate and return to push-up position, do a push-up, and extend and lift the opposite arm straight up into the air while rotating your body to the other side. Return to starting push-up position. Coaching Points Flat back Rotate hips to floor No dip in posture on rotation Feet are stacked on top of each other when in the side plank position Maintain body alignment throughout the exercise
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Combat Conditioning Program
Tuck Jumps
Equipment: None Directions Can be done for repetitions Exercise Description Stand with your feet directly underneath you Jump up as high as you can, tucking the legs up to your chest Land in a squatting position. Coaching Points Keep you chest up throughout exercise. Knees are brought up to the chest, not your chest brought down to your knees during the exercise Maintain good posture Both feet should leave the ground at the same times, and land at the same time.
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Combat Conditioning Program
Star Jumps
Equipment: None Directions Ensure that Marines are spread out (about 2 arms length apart) Exercise Description Start in a squatting position; legs should be shoulder width apart Jump up as high as possible, extending the arms and legs like a “star” Immediately return to starting position Coaching Points Triple extension (Knees, ankles, toes) Soft landing on toes rolling back to heels) Bend at knee on landing
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Combat Conditioning Program
Traveling Push ups
Equipment: None Directions Description
Begin in elevated pushup position. Moving in one direction, cross opposite hand over stationary hand until body has moved 90degrees. Perform pushup and move back to starting position using the same movement. Perform in both directions. Coaching Points Flat back Straight arms Feet stationary
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Combat Conditioning Program
Hurdle Jumps Side to Side
Equipment: 5 cones Directions: Line cones up 2-3 feet apart Exercise Description Stand with feet shoulder-width apart at one end of the cones Jump sideways landing with both feet down the end of the cones Coaching Points Keep movement smooth Do not pause between cones Land softly on toes rolling back to heels Focus on quality vice speed and quantity Feet should leave the floor and land on the floor at the same time
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Combat Conditioning Program
Vertical Jumps
Equipment: None Directions: To ensure safety, maintain adequate distance between Marines Exercise Description Stand with feet shoulder-width apart Squat slightly and explode upward, arms raised straight overhead Coaching Points Do not step before jumping Land softly on toes rolling back to heels Focus on quality vice speed and quantity Hands/Arms down on the bend and thrust up on the jump Both feet leave the floor at the same time Both feet land on the floor at the same time
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Combat Conditioning Program
8 Count Body Builders
Equipment: None Directions: Ensure adequate distance between exercisers Exercise Description Count 1 – Squat down, place hands next to feet Count 2 – Feet shoot back into a push up position Count 3, 4, 5, and 6 – Perform 2 controlled push ups Count 7 – I one movement, bring your feet back up to your hands Count 8 – Stand back up Coaching Points Emphasize form rather than speed or repetitions Bend at knees, place hands shoulder width apart Flat Back Feet should come up even to hands Triple Extension (Knees, ankles, toes)
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Combat Conditioning Program
Core V-ups
Equipment: None Directions To ensure safety, maintain adequate distance between Marines Exercise Description Lie on back with arms and legs extended upward. Raise both your legs and arms together while keeping them as straight as possible. Lower down to the starting position and repeat. Coaching Points Keep lower back as straight as possible
97
Combat Conditioning Program
Flutter Kicks
Equipment: None Directions
Exercise Description Lie flat on your back with fingertips place behind ears or arms by your sides and palms down Extend legs fully with a slight bend in the knees. Lift heels about 6 inches off the floor. Perform small, rapid up and down kicking motions with your legs. Coaching Points Contract abdominal muscles Keep lower back touching the floor Legs stay straight throughout exercise
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Combat Conditioning Program
Oblique Crunches
Equipment: None Directions Exercise Description Lie flat on your back with knees bent and feet flat on the ground Cross right foot over the left knee Left foot is raised 6 inches off the floor. Right arm should be flat on deck; left hand is placed next to or behind the head Bring your midsection up and across, trying to touch your left elbow to the right knee. Slowly return to the starting position and repeat. All repetitions are performed on one side before switching and repeating with opposite elbow and knee Coaching Points Do not pull the head forward with your hands Keep lower back flat on the ground
99
Combat Conditioning Program
Mountain Climbers
Equipment: None Directions Exercise Description Assume basic push-up position Rest on the balls of your feet. Bring left leg forward while the right leg remains extended. Switch legs, bringing the left leg back to the starting position while the right leg comes forward at the same time. Repeat this motion alternating one leg forward and one leg back, simulating a climbing, running motion. Coaching Points Make sure that your bent leg and hands carry the weight of your body. Inhale and exhale steadily during the entire exercise Keep head aligned with the spine
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Combat Conditioning Program
Dead Bug
Equipment: None Directions: None Exercise Description Lie on your back and bring your legs up to a 90 degree angle Arms should be extended in line with the ears Lift shoulder blades off the ground and hold Coaching Points Keep lower back pressed against the floor.
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Combat Conditioning Program
Plank
Equipment: None Directions Lie face down on the ground Place elbows and forearms underneath your chest Prop yourself up to form a bridge using the toes and forearms Hold this position for designated time set by the PTI. Repeat. Coaching Points Maintain a neutral spine Hips should remain in alignment with the shoulder Keep core tight though the duration of the exercise
102
Combat Conditioning Program
Side Plank
Equipment: None Directions Exercise Description Lie on your side with your left forearm and left foot touching the ground. Contract your abdominals and prop yourself up to form a bridge. Hold for time designated by PTI. Switch sides. Coaching Points Maintain a neutral spine Hips should remain in alignment with the shoulder. Do not allow your hips to sag towards the ground
.
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Combat Conditioning Program
Rope Climb
Equipment: None Directions Exercise Description Lie on your back with knees bent and feet flat on the floor Extend your arms out as if you were grabbing a rope While keeping abdominals tight, mimic motion of climbing a rope Coaching Points Lower back should remain flat on the floor. Do not arch lower back Focus on a tight core This exercise should be performed slowly.
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Combat Conditioning Program
Crunches
Equipment: None Directions Exercise Description Lie on your back with knees bent and feet flat on the floor Hold your hands across your chest or behind your head with fingertips placed lightly behind ears. Push your head and chest up towards the ceiling pushing your lower back flat onto the floor. Coaching Points Hold at the top of the movement for a second and squeeze the abdominals tight Do not lift up into a sit-up as this will work the hip flexors and can strain your back Keep your head and neck in line with the spine. Don’t let your chin touch your chest as this may strain your neck.
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Combat Conditioning Program
Bicycle Crunches
Equipment: None Directions Exercise Description Lie on your back with your hips bent about 90 degrees Place hands behind your head As you curl your body forward, like in a crunch, bring your right knee towards your left elbow and extend your left leg out straight; foot should be approximately 6 inches off the deck While keeping your shoulders lifted off the floor, continue alternating from left to right, bringing the opposite knee to the opposite elbow Coaching Points To add more tension on the abs, keep shoulders lifted off the floor. Emphasize form, not speed
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Combat Conditioning Program
Swimmers
Equipment: None Directions Exercise Description Lie face down on the floor extending arms straight above head\ Raise the left arm and right leg off the ground. Hold this position for about 2 seconds Lower arms and legs back to the floor Repeat movement with other leg and arm
Coaching Points This exercise can be done by raising one arm and leg at a time. Raise the right arm and left leg at the same time and hold for 2 seconds. Lower arm and leg to the floor and repeat with other arm and leg.
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Combat Conditioning Program
Cardio/Run Card Hill Run Equipment: safety vehicle, two water jugs, stretcher Exercise Description: 3-4 mile run consisting of gradual inclines and declines over hills of chosen geographical location. Pace should be set by ability group or individual effort. Coaching Points: Pace set by individual’s ability group, not formation set. Route chosen is reconned prior by Academy appointed Physical Training Instructor.
Cas Evac/O Course Equipment: safety vehicle, two water jugs, stretchers, Corpsman, flack jackets, kevlars, rubber rifles, 30 lb. ammo cans Exercise Description: 2-3 mile run which starts and stops at an O course. Run in ability groups or platoons. Each formation will run with one stretcher carrying one Marine designated by the PTI, 2 ammo cans, and rubber rifles. Marines will wear flack jackets and kevlars. Marines will execute the O course without the Marine on the stretcher or the ammo cans, but Marines will complete O course wearing flack jackets and Kevlar. Coaching Points Ensure detailed walk through and demonstration of O course is performed prior to the run. Emphasize proper lifting and stretcher carrying, as well as the ammo cans, for safety and injury prevention. K.E.M.S. (Knowledge Endurance Memory & Skills) Equipment: safety vehicle, two water jugs, stretcher, ammo cans, pull up bars, O course, map, map pens, protractor, compass, M16A2/4 Exercise Description 3-4 mile run broken up into 5 stations. o 1st station: 50 rep press of ammo can relay race broken up into 10 man teams, all ten Marines must complete their 50 repetitions before proceeding to the next station
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Combat Conditioning Program
o 2nd station: Instructor will show a visual item of his choice for 30 seconds, then commands student to execute 200 dead hang pull ups as a 10 man group. Between the 10 Marines, the 200 repetitions must be completed and may be divided between them. o 3rd station: Instructor will show a visual item of his choice for 30 seconds, then Marines execute rope climb. Upon completion of the rope climb, each Marine will complete 2 sets of 2 minutes of standing knees for a total of 4 minutes. o 4th station: Instructor will show a visual item of his choice for 30 seconds, each Marine will be given a map, protractor, compass, and map pens. Marines will do a resection. Each group of 10 Marines has two attempts to complete correctly. Upon correct completion they move onto the 5th station. o 5th station: Instructor will show a visual item of his choice for 30 seconds, each Marine will approach an M16A2/4 one by one and perform a disassembly and assembly followed by function check. Once all completed time will be stopped. Each team of 10 Marines will carry around a checklist with all 5 stations labeled. Upon completion of each station, the checklist will be initialed by an instructor. Once the 5th and final station is complete, an instructor will quiz them on the 4 items that had been shown to them at the stations and will add 5 seconds to their overall time for each item not correctly identified.
Coaching Points Done as a platoon competition. This PT session must be done after land navigation POI and weapons employment. Individual/Ability Run Equipment: safety vehicle, two water jugs, stretcher Exercise Description 4-6 mile run either completed in either go fasters or boots and utes.
Pace should be set by ability group or individual effort.
Coaching Points: Route chosen is reconned prior by Academy appointed Physical Training Instructor.
Ensure the Marine leading each different ability group maintains a pace that the slowest runner in that group can keep up with.
The Last Man Up Run Equipment: safety vehicle, two water jugs, stretcher Exercise Description: 3-4 mile ability group run.
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Combat Conditioning Program
Marines start off in formation column of twos for approximately the first 5 minutes of the jog. At that point they will integrate and make one single file line.
The Marine from the back will sprint to the front and yell “Up!” This will cue the next Marine that is last in line to sprint to the front.
This is continued for the remainder of the designated distance.
May be conducted in PT gear (green on green) or boots and utes.
Coaching Points: Intent of Marine running up to the front is not just to change pace but to full out sprint.
Marines may carry medicine balls or hold onto a rope while conducting this conditioning exercise.
The faculty advisor may set the pace in the event that the Marines are not maintaining a fast enough pace set by the standard of their ability.
Run-Swim-Run: Equipment: safety vehicle, two water jugs, stretcher, safety swimmer, Corpsman Exercise description: Designated distance run followed immediately by a designated distance swim, followed immediately by a designated distance run.
Completed in PT gear (green on green).
Coaching Points: Swim should be completed in the shallow end of the pool to compensate for Marines with lack of swimming experience/technique.
Distances of both runs and the swim may be broken into smaller increments and repeated to reach designated distance set by the PTI. o i.e. 1 mile run, 50 meter swim, 1 mile run x 3.
Exercises may be integrated into the run or swim portion as seen fit by the PTI. o i.e. flutter kicks, push ups, and squats upon completion of the swim portion
Spartan Run Equipment: safety vehicle, two water jugs, stretcher Exercise Description: 3 mile run broken into 1 mile increments.
At the end of the first mile, the Marines complete 25 push ups, 25 squats, and 25 crunches.
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Combat Conditioning Program
The second mile is ran, then 35 push ups, 35 squats, and 35 crunches are completed.
The third mile is ran, then 45 push ups, 45 squats, and 45 crunches are completed.
Coaching Points: Intent of this run is to encompass the Martial Arts Warrior Ethos mentality.
Emphasize proper form during exercises.
Cohesion of Marines performing exercises is key.
Number of repetitions can be increased as seen fit by the PTI based on ability groups.
Run is completed in boots and utes.
20 and 20 Run Equipment: safety vehicle, two water jugs, stretcher Exercise Description: Marines will run for 3 minutes at 75% of their max speed, then perform 2 minutes of upper body Martial Arts exercises.
This is repeated 4 times for a total of 20 minutes of exercise.
Then the Marines will complete another 20 minutes of exercise consisting of 3 minutes of running followed by 2 minutes of lower body Martial Arts exercises.
A designated turn around point is set by the PTI, the 20 minutes of running/upper body exercises is completed on the way to the designated point, and the 20 minutes of running/lower body exercises is completed on the way back.
Coaching Points: Ensure the Marines are utilizing proper Martial Arts techniques.
Run is completed in boots and utes.
Turn around point may fluctuate as seen fit by the PTI based on ability groups.
Turn around point reached is not as important as completing both sets of 20 minutes of exercise.
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Combat Conditioning Program
FARTLEK
Start
¼ Mile
1
¼ Mile
2
¼ Mile
3 ¼ Mile
7
¼ Mile
6
¼ Mile
5
¼ Mile
4
¼ Mile
9
¼ Mile
10
¼ Mile
11
¼ Mile 8
[Example Fartlek Course] *Each exercise 15 rep 4 count 1. Push-ups / 2. Bicycle Crunches / 3. Burpees / 4. Flutter Kicks 5. Buddy Squats / 6. Wheel Barrow Push-ups / 7. Steam Engines 8. Mountain Climbers / 9. Supermans / 10. Side Straddle hops 11. Hello Dollies / 12. Pull ups (2 max sets)
¼ Mile
Finnish 12
Equipment: None Directions: PT session conducted in Ability groups to challenge the individual Marine’s fitness level. A Factuality Advisor leads the run portion of the PT session, demonstrates each exercise as necessary, and allows a different Marine to lead each of the exercises. Exercise Description Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most Fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise. Run approximately 1/4 mile in-between exercises. Reps for each exercise determined by units current physical condition.
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Combat Conditioning Program
Coaching Points: Refer to each individual exercise the PTI chooses for each station (1-12). Focus for individual exercises should be on reps not time. Equipment: None Directions: PT session conducted in Ability groups to challenge the individual Marine’s fitness level. A Factuality Advisor leads the run portion of the PT session, demonstrates each exercise as necessary, and allows a different Marine to lead each of the exercises. Exercise Description Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most Fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise. Run approximately 1/4 mile in-between exercises. Reps for each exercise determined by units current physical condition. Coaching Points: Refer to each individual exercise the PTI chooses for each station (1-12). Focus for individual exercises should be on reps not time.
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Combat Conditioning Program
Tabata [Example Set-up] FA
Students form in circle around PTI
PTI
FA
FA
Equipment: As required per exercise. Directions: PT session conducted by class/course to challenge the individual Marine’s fitness level. The PTI leads PT session, while the faculty advisors coach technique. Exercises utilized directed/demonstrated by PTI. o Maximum of 3 exercises for a total of 12 minutes. Exercise Description Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). You can apply this protocol to almost any exercise. Examples include sprinting, jumping rope, crunches, or performing bodyweight calisthenics (ex. Squats, pushups, burpees). Time ratio per exercise maybe adjusted by unit’s current physical condition. o Standard is 2:1 (20 sec exercise, 10 sec rest) for 4 mins total. o May adjust to 2:2 (20 sec exercise, 20 sec rest) repeat 8 times. o May adjust to 2:3 (20 sec exercise, 30 sec rest) repeat 8 times. Coaching Points: Refer to each individual exercise used in each Tabata. Focus is on time, but not allowing form and technique to completely diminish. 114
Combat Conditioning Program
Interval Training Equipment: Safety Vehicle, Water Jugs, Stopwatches, Pull Up Bar, Track if assessable, Cones. Directions: Mark an area approximately 440 yards apart Place four cones at each 120 yard apart Have ability groups line up at the cones. They should be spread out to allow movement between each set of cones. Assign a time keeper per ability group. On the command start each ability group will start running, the object is to get back to your set of cones as a group in your quickest run time. Your second lap will be conducted as a moderate recovery lap until you get back to your cones. Each additional lap will be conducted using the same concept. On the time laps you are trying to reach your cones within the same amount of time or better. You can do this for 2 -3 miles depending on fitness level. If a track or a field is unavailable, your distance can be marked by light poles, and conduct a run, sprint, and run, using both aerobic and anaerobic energy within your PT segment. Have ability group lien up at pull up bars conduct first set of pull ups for your max set your next set try to obtain 75% of your max set the third set should be 50% of your max set and your fourth set will be 25% of your max set. You can also incorporate knees to elbows, crunches or pull-ups.
Coaching Points Do not over exert yourself. Run within your ability group run pace trying to improve your time each lap. The recovery lap is not timed. For pull Ups if you cannot obtain over 10 pull-ups try obtaining the same number for each set. Kipping and assistance is authorized.
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Combat Conditioning Program
Martial Arts Punches single / combinations Equipment: Punching Bag, stop watch, whistle Directions: Martial Arts techniques can be integrated into various PT routines by referring to the Martial Arts cardio cards. Instructors will be able to integrate routines into everyday training. For example, punches and knee strikes in the air can be exercises can be part of the dynamic warm up. Exercises like the buddy drills can be incorporated into muscular strength and endurance PT sessions. Exercise Descriptions Lead Hand punch - Assume the basic warrior stance. Snap your lead hand out to nearly full elbow extension, while rotating your palm to the deck. Be careful not to overextend your elbow as this can lead to injury of the elbow joint. Keep your rear hand in place to protect your face. Rapidly retract your hand, resuming the basic warrior stance. The fist of the punching hand travels out in front of the body at face level and then back in a straight line. A common mistake is to pull back the fist low and then reset. This is incorrect and leaves you open to a counter attack with your face and head unprotected. Rear Hand Punch - Assume the basic warrior stance. Forcefully rotate your hips and shoulders toward the opponent as you thrust your rear hand straight out, palm down, to nearly full elbow extension. Shift your body weight to your lead foot while pushing off on the ball of your rear foot. Your rear heel may raise or flare off the deck. Keep your lead hand in place to protect your head. Make contact with the opponent with the first two knuckles of your fist. Rapidly retract the hand to assume the basic warrior stance. Uppercut - Assume the basic warrior stance. Rotate your fist as you punch so your palm is facing you. Ensure your lead hand stays up and in place to protect your head. Power is generated from your lower body then transferred to your upper body. Start with your body weight low, knees slightly bent. Exploding upwards with your legs, hips, and shoulders, drive your fist straight up through the target area. Rapidly retract your hand, resuming the basic warrior stance. Hook - Assume the basic warrior stance. Rotate your rear fist, bringing your fist and forearm parallel to the deck. Power is generated from side to side by driving with your legs and rotating your hips and shoulders. Your body’s rotation drives the fist through your target area to make contact with the first two knuckles of the fist. Your lead hand stays up and in place to protect your head. Rapidly retract your hand, resuming the basic warrior stance. Coaching:
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Combat Conditioning Program
Ensure proper technique is being conducted at all times to reduce risk of injury. Combinations can be used with punches as well as upper and lower body strikes. Marines should practice all techniques from both their strong and weak side. The following techniques can be used for air or bag drills for either time or repetitions. The Marine should always start in the basic warrior stance. Instructors should watch for rapid retraction of the hand, weight transfer through the body, and hip and shoulder rotation. Instructors should also ensure the Marines do not hyperextend their elbows. Standing /Ground Elbows Equipment: Punching bags, stop watch, whistle Exercise Description Upper Body Strikes Eye Gouge - From the basic warrior stance extend your left hand with your fingers slightly spread apart to allow entry into the eye sockets. With the palm of your hand either toward the ground or toward the sky thrust your left hand forward into the aggressor's eyes. Thrust your hand forward at the aggressor's nose level so your fingers can slide naturally into the grooves of his eye sockets. When striking toward the nose, there is a better chance the fingers will slide up and into the eye sockets. Hammer Fist – There is more than one angle of attack that a hammer fist can be thrown fromhorizontal or vertical. From the basic warrior stance, make a fist and retract your right hand so that your fist is next to and facing your face and neck. Your arm should be bent at approximately a 45 to 90 degree angle. At the same time, rotate your right hip and right shoulder backward. To carry out the punch, thrust your fist forward onto the opponent while rotating your right hip and shoulder forward. Rotate your wrist so the hammer fist makes contact on the opponent. Contact should be made with the outside of your fist just below your pinky finger. Follow-through the target area with your fist then return back to the basic warrior stance. Vertical Elbow Strike (low to high) - From the basic warrior stance bend your right elbow, keeping your fist close to and facing your body. Your fist is at shoulder level and your elbow is next to your torso. Thrust your elbow vertically upward toward the aggressor. Keep your elbow bent throughout the movement. Rotate your right shoulder and hip forward and drive up with your legs to generate power while making contact. Contact on the aggressor is made with your right forearm striking two inches above the point of the elbow. Return to the basic warrior stance. Horizontal Elbow Strike (Forward) - From the basic warrior stance bend at the elbow and bring the elbow up and tuck your right fist into your chest with the palm facing the ground. Thrust your right elbow forward horizontally toward the aggressor. Your forearm remains parallel to the deck. Keep your fist tucked near your chest with the palm heel facing the ground, and your
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elbow bent, throughout the movement. Rotate your right shoulder and hip forward. Return to the basic warrior stance. Coaching: Ensure proper technique is being conducted at all times to reduce risk of injury. Combinations can be used with punches as well as upper and lower body strikes. Marines should practice all techniques from both their strong and weak side. If the drill is to be conducted from the ground, have one Marine mount the Marine executing the technique holding the bag over the Marine at close range. When the first whistle blows have the Marine begin the exercise. On the second whistle have the Marine holding the bag apply pressure. On the third whistle the Marine will release pressure and go back to the start while still engaging the bag. The fourth whistle will be a double whistle that will stop the exercise. The partners will tactically change over upon hearing the fourth whistle. Standing /Ground Knees Equipment: Punching bag, stop watch, whistles Lower Body Strikes Knee Strikes - From the basic warrior stance grab the aggressor’s neck or gear that is front of you with both hands. The Marine conducting the exercise should not interlace their fingers. If they interlace their fingers the opponent will be able to pull back or reach behind the Marine’s head and possibly break their fingers. To execute the knee strike, pull the aggressor down while at the same time forcefully driving the right knee into the aggressor. Power is generated by pulling the aggressor down while at the same time thrusting the knee upward with your hips. Rapidly return to the basic warrior stance. Front Kick - From the basic warrior stance raise your right knee to waist height. Pivot your hips into the attack, thrusting your right foot forward toward the opponent. You may have to shift your body weight to your left leg to maintain balance. Never raise your foot above waist height because it may compromise power. This position of a foot raised above waist height also makes it easier for the opponent to counter the attack by blocking or catching your leg. Keep in mind it may be difficult to change the direction of a kick after it is initiated because you have limited the range of motion of the standing leg. Make contact with the opponent with the toe of your right boot or bootlaces. Follow through the target area with the heel of your foot and leg. Rapidly retract to the basic warrior stance. Round Kick – Begin with yourlead leg at a 45 degree angle to the outside of your opponent. Raise your rear leg slightly off the deck. Shift your body weight to your lead leg to maintain your balance while keeping the lead foot at a 45 degree angle. With your lead leg slightly bent, extend your rear leg towards your opponent in an arcing motion. Thrust your rear hip and shoulder
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forward to generate additional power. Make contact on the opponent with the shin or the top of the foot and follow through the target. Rapidly retract to the basic warrior stance. Coaching Ensure proper technique is being conducted at all times to reduce risk of injury. Combinations can be used with punches as well as upper and lower body strikes. Marines should practice all techniques from both their strong and weak side. The following techniques can be used for air or bag drills for either time or repetitions. The Marine should always start in the basic warrior stance. To practice knees from the ground have Marines lying on their side facing each other ensuring the Marine holding the bag is properly protected. When the first whistle blows begin the exercise. On the second whistle have the Marine conduct a tactical roll and use their other knee. On the third whistle the Marine will release pressure and go back to the start position. Continue to engage the bag until the fourth whistle is blown. The fourth whistle will be a double whistle, stopping the exercise and the partners will tactically change over.
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Spin drill
Equipment: stop watch, whistle Directions: Have students pair up by height and weight. Maintaining control and finding opportunities for take-downs is critical in positioning for ground fighting. The spin helps a student maintain control of his opponent in the down position and familiarizes him with moving around the body of his opponent while still maintaining control. Exercise Description: Place one Marine on their knees and elbows (almost referee’s position), the other with his chest on top of the other’s back. When the whistle blows, the Marine on top will maintain their position on top of their partner and make their way around their partner on the ground. Instructors should watch for the following: Arms reach around to the biceps and triceps to maintain upper body control; the chest stays applied to the back of the opponent in order to maintain a dominant position; the legs are extended and the steps are short and choppy. Coaching Points: When spinning keep one hand pressing down on your opponent’s head in order to prevent injury. This technique is good in order to have a quick movement and control of an opponent in the more dominant position.
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Hold the base Equipment: stop watch and whistle Directions: This drill works on the bottom opponent’s ability to hold their base. Exercise Description: Have one Marine in the referee’s position (on all fours), with the other Marine on top with his or her chest on the Marines back. Once the whistle blows, the opponent in the referee’s position must avoid being taken down to the mat. They must do what they can to stay firm and solid in the referee’s position. Coaching Points: Keep the head up and neck firm. Maintain a wide base and drop down to elbows, with elbows just over shoulder width apart, Chest closer to the ground, with back arched. Posture must be solid and stable; the wider base makes it tougher to move. This is a very common position for ground fighters, so learning to hold it, and not be taken down is an excellent skill to learn. Over and Under Equipment: stop watch and whistle Have Marines pair up by height and weight. Have one Marine in referee’s position, with the other Marine on top with his or her chest on the other Marines back. When the whistle blows the Marine in the top position will keep a close base and maneuver under their opponent and back over until the second whistle blows. At this time, the Marine will go over and under their opponent in the opposite direction. This drill can be run for time or number of repetitions. Monkey Rolls/ standing/ variation Equipment: stop watch and whistle Directions: None Exercise Description: Have Marines pair up by height and weight. Have one Marine start in the referee’s position. Have the second Marine get on the Marine’s back with their feet wrapped around their opponent and their arms wrapped around their opponent’s chest. When the whistle blows have the Marine holding on place their head to the opposite direction of the monkey roll. The Marine will use max force in order to conduct a forward shoulder roll returning to the starting position. Marines should be instructed to roll left and right. This technique can be done for repetition. Coaching Points: Ensure the Marine holds on without letting go.
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Take Down Drill Single and Double Leg Single leg attack
Equipment: stop watch and whistle Directions Have students pair up by height and weight. Begin drill with both students in the neutral position. Focus on technique Go with the basics. Should be done step-by-step in order to ensure good technique Exercise Description With both Marines in the standing neutral position, one Marine will surge forward with a wide base and head up (head chest penetration drill). Marine should crouch down (by lowering the hips) and grab the other Marine just above the back of the knee. This technique forces the knee to fold and reduces the opponent’s stability. The wrestler then lifts up and pushes forward in order to bring his or her opponent down. Coaching Points Technique should be done without an opponent until both Marines are proficient. This technique can be broken down step by step and done in a forward motion for distance. 122
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Double leg attack This technique is the next step in perfecting your standing leg attacks. Equipment: stop watch and whistle Directions Have Marines pair up by height and weight. Exercise Description Marines start in the neutral position or in a double-leg hold position. With both Marines in the standing neutral position, one Marine shoots forward to a double leg hold (stress lowering the hips, head up, and grabbing just above the backs of the knees). The wrestler then slides his or her head to the side and drops their hips for the thrust. The shoulder should fold the standing wrestler. Thrust up and pull the legs to bring the opponent down. Result – The double leg takedown is one of the most common takedowns attempted from the standing neutral position. Once Marines are proficient with the technique, have Marines incorporate movement by moving in a forward motion. Instructors should ensure safety is maintained at all times.
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Hip Escape Drill (Shrimping)
Equipment: stop watch, whistle, cones Directions: Ensure adequate distance between Marines Exercise Description Lie flat on your back, arms straight next to the body. Bend your right leg and plant your foot on the deck Pushing off your right foot jack knife your hips to the right by pushing your buttocks out while bringing your head toward your knees. This simulates pushing off an opponent with your arms. Curl your left leg in and plant your left foot on the deck. Bring your body back to the neutral position and begin the technique to the left. Coaching Tip When you are on your side imagine your body look like a shrimp or a switch blade being opened.
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Pummeling / Inside control drills Pummeling
Equipment: stop watch, whistle Directions: Pair students by height and weight Exercise Description Pummeling is the clutch and inside control grappling that helps ground fighter’s transition into a takedown maneuver. Start the Marines in the pummeling position, with one Marine having inside control (arm around the waist of the other) and the arms locked around each other. When the whistle blows, the Marines have to alternate trying to gain that inside position. The Marine trying to do this must slip his or her arm underneath the inside arm of the Marine in control. Coaching Tips Start off slow and increase speed with proficiency. Alternate this at full speed for 30 seconds at a time. Marines will learn how to get the advantage while pummeling, and it also build aggressiveness as you continue to fight to keep the inside advantage. Pummeling can be done from the standing or kneeling. Pummeling can be done for time for cardio or by repetitions.
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Duck under drill/ variation
Equipment: stop watch and whistle Directions: Pair up by height and weight Exercise Description This is the next step after pummeling that you can use to get to your takedown. Start off in the pummeling position (over-hooked arm and under-hooked arm) With the Marines in the pummeling position, the Marine first performing the duck under will lift his or her under hook arms to raise both of your opponents’ shoulders. With a quick pivot of the hips and upper torso movement, the duck under happens when the first Marine drops his or her hips and steps around the other Marine, maintaining control with the other arm as he or she slides around. Coaching Tips Watch the hips pivot and then drop to make sure the center of gravity gets lower as the duck under is executed. Duck and under can be done in conjunction with pummeling. Always start off slow and increase speed with proficiency.
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Buddy Drills Drills include vertical sit-up, buddy sit-up, buddy squat, buddy crunches, buddy push-ups assisted pull-up, assisted ankle raises, and buddy leg lift. Buddy Carries include fireman carry, pistol belt drag, pack strap carry, cross body carry, buddy low crawl, buddy sprint pulls and dead mans drag. Vertical Sit-ups
Equipment: stop watch , whistle Directions: Pair Marines by height and weight Exercise Description: Both Marines will begin seated. One Marine will secure the other’s feet and hold behind the calves with his hands. The Marine with secured feet will be executing the exercise. The Marine executing the exercise will have hands crossed over chest and will lie on the deck with knees bent and stomach tight. This exercise will be executed to the command “up” and “down.” On the “up” command the Marine will press their lower back into the deck executing a sit up. Once complete the Marine will then move into the standing position. Once in the standing position the command “down” will be given and the Marine will lower him self to the deck by squatting down to the sit up position and then lowering his torso to the starting position. The Marine securing the feet and legs must maintain a secure hold through out the exercise to provide balance and assistance.
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Assisted Leg Raises
Equipment: stop watch and whistle Directions: Pair Marines by height and weight Exercise Description: The first Marine will begin by lying on the deck with legs straight. Head will be between the second Marine’ and holds his ankles with both hands. The Marine stands with his feet shoulder width apart and knees slightly bent and abdomen tight. His back should be straight and his hands will be up (aggressive posture/ modified basic warrior stance). On the command “up”, the Marine on the deck will raise his legs up toward the other Marine by keeping the stomach in and the lower back pressed into the deck. Once the legs reach the other Marines hands,, the command “down” will be given and he will assist the legs back to the deck by lightly pushing them towards different planes of movement. Coaching Points The Marine’s legs will not move past 45 degrees and must maintain core control at all times.
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Buddy Squats
Equipment: stop watch and whistle Directions: Pair Marines by height and weight Exercise Description This exercise will begin by one Marine executing the Fire Mans Carry (see Fire Mans Carry execution). The exercise will be executed on an up and down cadence. Once in the fireman’s carry position the Marine standing will have his feet shoulder width apart and his stomach tight and back flat. On the command “down”, the Marine standing will execute a squat. The Marine will lower his hip until his thighs are approximately parallel to the deck without allowing the knees to move past the toes. On the command “up” the Marine will return to the starting position. Coaching Tips The Marine performing the exercise should maintain a flat back and tighten the abdomen The Marine being carried should support the other Marine’s lower back by placing their hand at the small of their back.
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Buddy Movement Exercises Buddy Low Crawl
Equipment: stop watch and whistle Directions: Pair Marines by height and weight Exercise Description The Marines will begin by lying on their backs side by side. The Marine executing the carry will reach across the other Marine’s body and grasp the outboard arm with his inboard arm. The Marine executing the carry will then roll away from the other Marine onto his stomach pulling the Marine onto his back. The Marine will then low or high crawl forward (see low and high crawl) to the designated distance. Coaching Point The Marines can switch over in the same manner to prevent fatigue.
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Pistol Belt Drag
Equipment: stop watch and whistle Directions: Pair Marines by height and weight
Exercise Description One Marine will be in the bear crawl position (see bear crawl) with the other Marine face up on the deck. In this position, the Marine on the deck will reach up and tightly grasp the belt or Cartridge belt of the other Marine. Once the Marine has a secured grasp, the Marine in the bear crawl position will then execute a bear crawl (see bear crawl) for the designated distance. Coaching Point The Marines can switch over in the same manner to prevent fatigue.
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Bayonet Drills Equipment: Bayonet trainer punching bags, stop watch whistle, cones Exercise Description Marines will line up in a single row or multiple rows. Marines will use approach and close techniques and engage their opponent. This can be performed with bayonet trainers or with hands in an aggressive posture. The distance the Marine travels is dependent on the instructor. Various drills can be conducted and repeated for sets. They can also be combined with any combat conditioning program. Techniques that can be used include: straight thrust, slash, disrupt, horizontal / vertical butt stokes. Techniques can be done stationary or moving. Combat Conditioning Drills LZ Equipment: stop watch , whistle, cones, water jugs, ammo can , sandbags Exercise Description Design a combat conditioning LZ drill consisting of various martial arts techniques, agility, strength and endurance, buddy exercises, core and dynamic warm-ups. LZ – drill should be done with techniques that all Marines should know. A jog around the field for two minutes should be done prior to beginning the drill. Note Students can also create a drill and be prepared to implement the drill, which aids in student understanding. Faculty Advisors can choose the best drill for implementing. Fartlek Run Equipment: None Exercise Description Marines will do a 15 to 20 minute out run, conducting martial arts techniques every four minutes or until the proper training area is reached. Marines will return repeating the sequence. Marines will conduct various techniques at each stop. Marines should work on proper technique. Obstacle Course Equipment: safety vehicle, corpsman, stop watch, whistle Exercise Description Marines will run the obstacle course. The number of repetitions will be based on the students’ skill level and number of students. Students should not be expected to execute the course more than 3 times. Students who struggle with rope climbing can conduct 10 pushups after 3 attempts at climbing the rope.
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Tactical Measure Drills Equipment: Stopwatch, whistle, and cones/markers Directions Execute a series of rushes by squad and high/low crawls on command of squad leaders. Exercise Description The exercise can be set up similar to a speed and agility drill. Set up cones 10 to 15 yards apart. Exercise: Start out in the prone and low crawl, high crawl, bear crawl, crab walk, backward low crawl (simulating crawling under barbed wire), sprint to final cone. This can be done using individual, squad or platoon rushes. Character Discipline Training - Faculty Advisors or Marines should conclude the PT session with a character tie-in,warrior study, or combat leadership, and discuss the key points of overcoming fear and how the days training enhanced these principles.
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APPENDIX Sample Workouts Sample Exercise Program PT(2) #1 Speed/Agility/Plyometric Circuit
Dynamic Warm-up Set up cones 25 yards apart. Distance for each exercise is 25 yards Jog (forward/backwards) Frankenstein’s Inch Worm Side Lunge Leg cradle Spider Man 50% sprint 75% sprint
Speed/Agility Circuit M drill Burpees Ammo can sprint 8 count body builders Resisted Sprints Speed Skaters Shuttle Run
50 yards 25 yards 25 yards 40 yards
Core (30 sec each) Swimmers Oblique Crunches Bicycles Crunches Cool down Stretches (30s each) Hamstrings, Adductors, Quads, Calf, Flutter Kicks, Planks, Side plank, Body Saw, Chest, Lats, Shoulder
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Sample Exercise Program PT(2) #2 Speed/Agility/Plyometric Circuit
Dynamic Warm-up Set up cones 25 yards apart. Distance for each exercise is 25 yards Jog (forward/backwards) Forward lunge Reverse Lunge Side Lunge High Knees Butt Kickers Skip (height/distance) 50% 75% sprint (25 yards each)
Speed/Agility Circuit (2 min timed x2 rotations) M drill Hurdle Jumps 10 yards Reaction/chaos Drill 50 yards Burpees Prone T Drill Bounding 10 yards out 10 yards back Shuttle Run 60 yards Speed Skater Lunges 10 yards out 10 yards back Zig zag casualty drag 10 yard Core (30 sec each/ 10s break/ x 3 sets Plank Mountain climbers V-ups Cool down Stretches (30s each) Modified hurdle, Quad, Adductor, Calf, Chest, Lats, Hamstrings, Adductors, Quads, Calf
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Sample Exercise Program PT(4) #3 Dynamic Warm-up Jog Carioca Side straddle Hops Frankenstein’s Side Lunge Knee Hugs Spider Man Inch Worm
50 yards 50 yards 50 yards 50 yards 50 yards 50 yards 25 yards 25 yards
Strength/Endurance Push ups 20 Four Count Single leg squats 20 Four Count Buddy dips 20 Four Count Speed Skater Lunges 20 Four Count Pack Curls 20 Four Count Buddy squats 20 Four Count Buddy rows 20 Four Count Fireman Carry Core Super man Oblique Crunches Crunches
20 reps 20 reps 20 reps
Cool down Stretches (30s each) Upper back, Hip flexor, Adductor, Chest, Modified hurdler Shoulder, ITB, Quad
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Sample Exercise Program PT(4) #3 Strength/Endurance
Dynamic Warm-up Jog Lunge w/ twist Side straddle Hops Butt Kickers Monster Walk Knee Hugs Crab Walk Bear Crawl
5 min 25 yards 25 yards 25 yards 25 yards 25 yards 25 yards 25 yards
Strength/Endurance (two sets w/ 1 lap run around) Ammo Can overhead Press 20 reps Fireman Carry 50 yards Buddy Rows 8-12 reps Ammo Can Squats 20 reps Push ups 25 reps Pack Curl 8-12 rep Core Plank, Body Saw, Side Plank, (60s) V-Ups (30s) Superman (upper+Lower 20 count) Cool down Stretches (30sec each) Upper back Hip flexor Adductor Chest Shoulder ITB Quad
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Resources Marine Corps Physical Fitness https://www.intranet.tecom.usmc.mil/CFT/default.aspx
Martial Arts Center of Excellence http://www.tecom.usmc.mil/mace/
Semper Fit Physical Fitness and Health Promotion Services
Combat Fitness Training Course Personal Training Unit Exercise Program Design Assistance Distance Learning Courses (includes Nutrition) MCI Semper Fit Basic Course MCI Semper Fit Advanced Course Group Exercise Classes Unit PT Health Promotion Classes
Base Installation Websites Pendleton http://www.mccscp.com/home/recreation/Fitness_Centers.aspx Hawaii http://www.mccshawaii.com/semper.htm Lejeune http://www.mccslejeune.com/fitness/index.html Quantico http://www.quantico.usmc-mccs.org/SemperFit/SemperFit_Main.htm 29 Palms http://www.mccs29palms.com/pages/gymsRec/index.html Okinawa http://www.mccsokinawa.com/mccs.asp?id=129
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