1 / 11

West Liberty PT

West Liberty PT. Monday 30NOV09 / CDT Dorsey -Task / 3 Mile Ability Group Run, Interval Training, Abdominal Improvement -Conditions / ASRC and West Liberty University Roadways (Route C) -Standards / FM21-20 >>0600-0610: Warm-up, Stretch

cyma
Download Presentation

West Liberty PT

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. West Liberty PT Monday 30NOV09 / CDT Dorsey -Task / 3 Mile Ability Group Run, Interval Training, Abdominal Improvement -Conditions / ASRC and West Liberty University Roadways (Route C) -Standards / FM21-20 >>0600-0610: Warm-up, Stretch >>0610-0640: Cadets will break into two groups and conduct a 3 mile run on Route C. A Group - CDT Dorsey 21:00 Min B Group - CDT Rhoades 24:00 Min >>0640-0655: Interval Training / Abdominal Improvement: Cadets will perform 1 minute Sit-ups after sprinting 2 laps around the indoor track taking a 45 second break after every second repetition. Repeat until 0655. >>0655-0700: Cool-down & AAR

  2. Route C (3.00 mi.)

  3. WL Alternate PT Monday 30NOV09 / CDT Dorsey -Task / 3 Mile Run, Abdominal Improvement -Conditions / ASRC -Standards / FM21-20 >>0600-0610: Warm-up, Stretch >>0610-0640: Cadets will break into buddy teams and conduct a 3 mile run on the indoor track. >>0640-0655: Interval Training / Abdominal Improvement: Cadets will perform 1 minute Sit-ups after sprinting 2 laps around the indoor track taking a 45 second break after ever second repetition. Repeat until 0655. >>0655-0700: Cool-down & AAR

  4. West Liberty PT Wednesday 02DEC09 / CDT Kitson -Task / Sit-up and Push-up Improvement -Conditions / ASRC -Standards / FM21-20. >>0600-0610: Warm-up, Stretch >>0610-0655: Cadets will perform Sit-up and Push-up Improvement. Cadets will execute the “Deck of Cards” drill. Breaking for two minutes after a deck has been completed. The following exercises will be executed for each suit. Clubs - Sit-ups Hearts - Regular Push-ups Diamonds - Close Hand Push-ups Spades - Crunches >>0655-0700: Cool-down & AAR

  5. West Liberty PT Thursday 03DEC09 / CDT Hall -Task / Run, Sit-up Improvement -Conditions / ASRC and West Liberty Roadways -Standards / FM21-20. >>0600-0610: Warm-up, Stretch >>0610-0625 : Cadets will run as one group for 15 minutes. >>0625-0655: Cadets will then move inside to conduct Sit-up Improvement, each exercise will be for 60 seconds taking a break for water every 15 minutes. - Sit ups - V-Ups - Supine Bicycles - Crunches - Throw-downs >>0655-0700: Cool-down & AAR

  6. Franciscan PT Monday 30NOV09 / CDT Ryan -Task / 3 Mile Ability Group Run, Interval Training -Conditions / Franciscan Fieldhouse, Franciscan Roadways (Route A Reverse) -Standards / FM21-20 >>0630-0640: Warm-up, Stretch >>0640-0710: Ability Group Run: Cadets will break into 2 groups and conduct a 3 Mile AGR on Route A Reverse. A Group – CDT Beckers 21:00 Min B Group – CDT Ryan 24:00 Min >>0710-0725: Interval Training: Cadets will move to the Lower Soccer Field. Cadets will Sprint each short length and run each long length of the outer perimeter of the Soccer Fields individually until 0725. >>0725-0730: Cool-down & AAR

  7. Route A

  8. FUS Alternate PT Monday 30NOV09 / CDT Ryan -Task / Sprint Training, Circuit PT -Conditions / Franciscan Field House -Standards / FM21-20. >>0630-0640: Warm-up, Stretch >>0640-0725: Cadets will conduct 90 Seconds of Circuit PT at 6 Rotating Stations. After each station Cadets will sprint around the circuit to the next station. After two full rotations cadets will break one minute for water. Close-hand Push-up Flutter Kicks Regular Push-up Supine Bicycle Wide-Arm Push-up The Plank >>0725-0730: Cool down and AAR.

  9. Franciscan PT Wednesday 02DEC09 / CDT Ryan -Task / Run, Sit-up and Push-up Improvement -Conditions / Franciscan Field House -Standards / FM21-20. >>0630-0640: Warm-up, Stretch >>0640-0650: Run for ten minutes along route A. >>0650-0725: Cadets will perform Sit-up and Push-up Improvement. Breaking into two groups they will execute the “Deck of Cards” drill. After a deck has been completed cadets will perform three sets of suicides followed by a two minute break. The following exercises will be executed for each suit. Clubs - Sit-ups Hearts - Regular Push-ups Diamonds - Close Hand Push-ups Spades - Crunches >>0725-0730: Cool-down & AAR

  10. Route A

  11. FUS Alternate PT Thursday 03DEC09 / CDT Beckers -Task / Sprint Training, Circuit PT -Conditions / Franciscan Field House -Standards / FM21-20. >>0630-0640: Warm-up, Stretch >>0640-0655: Cadets will perform 15 warm up laps around the basketball court followed by suicides until 0655. >>0655-0725: Abdominal Training: Cadets will rotate through the following exercises first for 2 minutes each with a 2 minute break. This will continue until 0725 with a 2 minute break in the middle. -The Plank -Throw Downs -Crunches -Sit-ups -Flutter Kicks >>0725-0730: Cool down and AAR.

More Related