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Physical Training Leaders

Why we do it?. Physical Training Leaders. Topics. Responsibility of PT leaders Intent of PT PT Basics Program Creation. First!. PT leaders – write down the names of one good PTer and one Bad PTer !. PT Leader’s Responsibility. “Know yourself and seek self improvement” Be committed

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Physical Training Leaders

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  1. Why we do it? Physical Training Leaders

  2. Topics • Responsibility of PT leaders • Intent of PT • PT Basics • Program Creation

  3. First! • PT leaders – write down the names of one good PTer and one Bad PTer!

  4. PT Leader’s Responsibility • “Know yourself and seek self improvement” • Be committed • BAMCIS – planning is everything • “Keep your Marines informed” • Don’t waste their time • They were ordered to show up, now challenge them. • “By virtue of my rank, I serve those beneath me” • LT Mainz – 2/7 • Identify weak points

  5. PT Leader’s Techniques • Experience all exercises • Participate but ensure supervision • Don’t keep too long in one position • Avoid long explanations • Lessen demand on voice, yell from diaphragm, not voice box.

  6. Intent of PT • “To prepare Marines (and MIDN) to withstand the rigors of combat” • Sailors in combat? • http://seattletimes.nwsource.com/html/localnews/2002870555_navy17m.html • How do/should we do this? • Combat Conditioning and Integration Training • Running in sweats and shorts?

  7. PT Basics • Warm Up – 1/2mile run then stretches • Exercise - within NSTC regs • An effective intensity/speed will drop 75-80% of group • Continuous! • Dirt is good! • Punish the good and the bad! • Cool Down – slow jog and stretches

  8. Program Creation • A good program involves all principles of Physical Conditioning • Progression – systematic increase in load • 100m, 200m, 400m sprints • Regularity – 3-5 times per week • Overload – overloading increases capacity • Variety – mix it up • Balance – equal strength, endurance, mobility • Specificity – specific to certain goals

  9. Program Creation • Sample • Wk 1 • Day 1 • 2-mile Circuit course with one exercise (fireman’s carry, suicides, and bodybuilders) every ½ mile. • Day 2 • 2.5-mile Circuit Course with one exercise (Body squats, low crawl, and 4-min planks) every ½ mile. • Wk 2 • Day 1 • 3-mile Circuit Course, etc…

  10. Program Creation • Exercises • Dirty Dogs • Dive Bombers • Hello Dollies • Star Jumpers • Stat. Squats • Pushups • Standing Situps • Chatarunga Run • Gorilla Run • Crab Walk • High Crawl • Bear Crawl • Belt Drag • Two-man carry • Leap Frogs

  11. Program Creation • Aspects • Team Work • Unit Cohesion • Give a mission • Indian Runs • Boots and Utes • Full Cammies • Injuries • Have alt exercises • Skills • Running. • Jumping. • Dodging. • Climbing and Traversing. • Crawling. • Throwing. • Vaulting. • Carrying. • Balancing. • Falling.

  12. References • MCO P6100.12 – PFT/BCP Manual • MCO P6100.13 – MC Physical Fitness Program • MCRP 3-02A – Marine Physical Readiness Training for Combat • DODINST 1308.3 - DoD Physical Fitness and Body Fat Program Procedures

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