미 육군 운동 프로그램(US Army PRT) - 1

PRT(Physical Readiness Training)

1. Toughening Phase 강인해지는 단계

출처: http://www.armyprt.com/planning_considerations/toughening-phase-prt-schedule.shtml

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#월

Prep:

• Exercise 1: Bend and Reach
• Exercise 2: Rear Lunge
• Exercise 3: High Jumper
• Exercise 4: Rower
• Exercise 5: Squat Bender
• Exercise 6: Windmill
• Exercise 7: Forward Lunge
• Exercise 8: Prone Row
• Exercise 9: Bent-Leg Body Twist
• Exercise 10: Push-Up
• Exercise 10A: Push-Up Using the Six Point Stance

Activities:

-HSD

• Exercise 1: Lateral Leg Raise
• Exercise 2: Medial Leg Raise
• Exercise 3: Bent-Leg Lateral Raise
• Exercise 4: Single-Leg Tuck
• Exercise 5: Single-Leg Over

-MMD 1

• Exercise 1: Verticals
• Exercise 2: Laterals
• Exercise 3: Shuttle Sprint

-AGR

Ability Group Run (AGR)

1마일 달리기

Recovery:

• Exercise 1: Overhead Arm Pull
• Exercise 2: Rear Lunge
• Exercise 3: Extend and Flex
• Exercise 4: Thigh Stretch
• Exercise 5: Single-Leg Over

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#화
Prep:

• Exercise 1: Bend and Reach
• Exercise 2: Rear Lunge
• Exercise 3: High Jumper
• Exercise 4: Rower
• Exercise 5: Squat Bender
• Exercise 6: Windmill
• Exercise 7: Forward Lunge
• Exercise 8: Prone Row
• Exercise 9: Bent-Leg Body Twist
• Exercise 10: Push-Up
• Exercise 10A: Push-Up Using the Six Point Stance

Activities:

-4C

• Exercise 1: Bent-Leg Raise
• Exercise 2: Side Bridge
• Exercise 3: Back Bridge
• Exercise 4: Quadraplex

-CD1

• Exercise 1: Power Jump
• Exercise 2: V-Up
• Exercise 3: Mountain Climber
• Exercise 4: Leg Tuck and Twist
• Exercise 5: Single-Leg Push-Up

-CL1

• Exercise 1: Straight-Arm Pull
• Exercise 2: Heel Hook
• Exercise 3: Pull-Up
• Exercise 4: Leg Tuck
• Exercise 5: Alternating Grip Pull-Up

-PSD

Push-Up and Sit-Up Drill (PSD)

푸쉬업, 윗몸일으키기

Recovery:    

• Exercise 1: Overhead Arm Pull
• Exercise 2: Rear Lunge
• Exercise 3: Extend and Flex
• Exercise 4: Thigh Stretch
• Exercise 5: Single-Leg Over

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#수
Prep:

• Exercise 1: Bend and Reach
• Exercise 2: Rear Lunge
• Exercise 3: High Jumper
• Exercise 4: Rower
• Exercise 5: Squat Bender
• Exercise 6: Windmill
• Exercise 7: Forward Lunge
• Exercise 8: Prone Row
• Exercise 9: Bent-Leg Body Twist
• Exercise 10: Push-Up
• Exercise 10A: Push-Up Using the Six Point Stance

Activities:

-HSD

• Exercise 1: Lateral Leg Raise
• Exercise 2: Medial Leg Raise
• Exercise 3: Bent-Leg Lateral Raise
• Exercise 4: Single-Leg Tuck
• Exercise 5: Single-Leg Over

-MMD 1

• Exercise 1: Verticals
• Exercise 2: Laterals
• Exercise 3: Shuttle Sprint

-30:60s

Speed Running

30초 전력질주, 60초 천천히 뛰고.

Recovery:

• Exercise 1: Overhead Arm Pull
• Exercise 2: Rear Lunge
• Exercise 3: Extend and Flex
• Exercise 4: Thigh Stretch
• Exercise 5: Single-Leg Over

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#목
Prep:

• Exercise 1: Bend and Reach
• Exercise 2: Rear Lunge
• Exercise 3: High Jumper
• Exercise 4: Rower
• Exercise 5: Squat Bender
• Exercise 6: Windmill
• Exercise 7: Forward Lunge
• Exercise 8: Prone Row
• Exercise 9: Bent-Leg Body Twist
• Exercise 10: Push-Up
• Exercise 10A: Push-Up Using the Six Point Stance

Activities:

-4C

• Exercise 1: Bent-Leg Raise
• Exercise 2: Side Bridge
• Exercise 3: Back Bridge
• Exercise 4: Quadraplex

-CD1

• Exercise 1: Power Jump
• Exercise 2: V-Up
• Exercise 3: Mountain Climber
• Exercise 4: Leg Tuck and Twist
• Exercise 5: Single-Leg Push-Up

-CL1

• Exercise 1: Straight-Arm Pull
• Exercise 2: Heel Hook
• Exercise 3: Pull-Up
• Exercise 4: Leg Tuck
• Exercise 5: Alternating Grip Pull-Up

-PSD

Push-Up and Sit-Up Drill (PSD)

Recovery:

• Exercise 1: Overhead Arm Pull
• Exercise 2: Rear Lunge
• Exercise 3: Extend and Flex
• Exercise 4: Thigh Stretch
• Exercise 5: Single-Leg Over

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#금
Prep:

• Exercise 1: Bend and Reach
• Exercise 2: Rear Lunge
• Exercise 3: High Jumper
• Exercise 4: Rower
• Exercise 5: Squat Bender
• Exercise 6: Windmill
• Exercise 7: Forward Lunge
• Exercise 8: Prone Row
• Exercise 9: Bent-Leg Body Twist
• Exercise 10: Push-Up
• Exercise 10A: Push-Up Using the Six Point Stance

Activities:

-HSD

• Exercise 1: Lateral Leg Raise
• Exercise 2: Medial Leg Raise
• Exercise 3: Bent-Leg Lateral Raise
• Exercise 4: Single-Leg Tuck
• Exercise 5: Single-Leg Over

-MMD 1

• Exercise 1: Verticals
• Exercise 2: Laterals
• Exercise 3: Shuttle Sprint

-AGR

Ability Group Run (AGR)

Recovery:

• Exercise 1: Overhead Arm Pull
• Exercise 2: Rear Lunge
• Exercise 3: Extend and Flex
• Exercise 4: Thigh Stretch
• Exercise 5: Single-Leg Over

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#토
Prep:

• Exercise 1: Bend and Reach
• Exercise 2: Rear Lunge
• Exercise 3: High Jumper
• Exercise 4: Rower
• Exercise 5: Squat Bender
• Exercise 6: Windmill
• Exercise 7: Forward Lunge
• Exercise 8: Prone Row
• Exercise 9: Bent-Leg Body Twist
• Exercise 10: Push-Up
• Exercise 10A: Push-Up Using the Six Point Stance

Activities:

-4C

• Exercise 1: Bent-Leg Raise
• Exercise 2: Side Bridge
• Exercise 3: Back Bridge
• Exercise 4: Quadraplex

-CD1

• Exercise 1: Power Jump
• Exercise 2: V-Up
• Exercise 3: Mountain Climber
• Exercise 4: Leg Tuck and Twist
• Exercise 5: Single-Leg Push-Up

-CL1

• Exercise 1: Straight-Arm Pull
• Exercise 2: Heel Hook
• Exercise 3: Pull-Up
• Exercise 4: Leg Tuck
• Exercise 5: Alternating Grip Pull-Up

-PSD

Push-Up and Sit-Up Drill (PSD)

Recovery:

• Exercise 1: Overhead Arm Pull
• Exercise 2: Rear Lunge
• Exercise 3: Extend and Flex
• Exercise 4: Thigh Stretch
• Exercise 5: Single-Leg Over