미 육군 강인해지는 10주 훈련 프로그램 - 9주차

미 육군 강인해지는 10주 프로그램 - 9주차

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

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9-1     

Preparation: PD (5 reps)

• 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 (5 reps)

• 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 (1 rep)

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

-AGR (A 30 min @ 7:15; B 30 min @ 7:45; C 20 min @ 8:15; D 20 min @ 9:30) or RR (20 minutes)

Ability Group Run (AGR)

Release Run (RR)

Recovery: RD (20 seconds)

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9-2     

Preparation: PD (5 reps)

• 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 (60 seconds)

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

-CD 1 (5 reps)

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

-CD 2 (5 reps)

• Exercise 1: Turn and Lunge
• Exercise 2: Supine Bicycle
• Exercise 3: Half Jacks
• Exercise 4: Swimmer
• Exercise 5: 8-Count Push-Up

-CL 1 (5 reps)

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

-PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement)

Push-Up and Sit-Up Drill (PSD)

• Station 1: Sumo Squat
• Station 2: Straight-Leg Dead Lift
• Station 3: Forward Lunge
• Station 4: 8-Count Step-Up
• Station 5: Pull-Up or Straight-Arm Pull
• Station 6: Supine Chest Press
• Station 7: Bent-Over Row
• Station 8: Overhead Push Press
• Station 9: Supine Body Twist
• Station 10: Leg Tuck

Recovery: RD (20 seconds)

• 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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9-3     

Preparation: PD (5 reps)

• 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 (5 reps)

• 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 (1 rep)

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

-300-yd SR (1 rep)

Speed Running

Recovery: RD (20 seconds)

• 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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9-4     

Preparation: PD (5 reps)

• 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 (60 seconds)

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

-CD 1 (5 reps)

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

-CD 2 (5 reps)

• Exercise 1: Turn and Lunge
• Exercise 2: Supine Bicycle
• Exercise 3: Half Jacks
• Exercise 4: Swimmer
• Exercise 5: 8-Count Push-Up

-CL 1 (5 reps)

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

-PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement)

Push-Up and Sit-Up Drill (PSD)

• Station 1: Sumo Squat
• Station 2: Straight-Leg Dead Lift
• Station 3: Forward Lunge
• Station 4: 8-Count Step-Up
• Station 5: Pull-Up or Straight-Arm Pull
• Station 6: Supine Chest Press
• Station 7: Bent-Over Row
• Station 8: Overhead Push Press
• Station 9: Supine Body Twist
• Station 10: Leg Tuck

Recovery: RD (20 seconds)

• 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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9-5     

Preparation: PD (5 reps)

• 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 (5 reps)

• 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 (1 rep)

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

-AGR (A 30 min @ 7:15; B 30 min @ 7:45; C 20 min @ 8:15; D 20 min @ 9:30) or RR (20 minutes)

Ability Group Run (AGR)

Release Run (RR)

Recovery: RD (20 seconds)

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9-6     

Preparation: PD (5 reps)

• 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 (60 seconds)

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

-CD 1 (5 reps)

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

-CD 2 (5 reps)

• Exercise 1: Turn and Lunge
• Exercise 2: Supine Bicycle
• Exercise 3: Half Jacks
• Exercise 4: Swimmer
• Exercise 5: 8-Count Push-Up

-CL 1 (5 reps)

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

-PSD (2 x 60 seconds) or STC (3 rotations x 60 seconds @ each exercise-includes movement)

Push-Up and Sit-Up Drill (PSD)

• Station 1: Sumo Squat
• Station 2: Straight-Leg Dead Lift
• Station 3: Forward Lunge
• Station 4: 8-Count Step-Up
• Station 5: Pull-Up or Straight-Arm Pull
• Station 6: Supine Chest Press
• Station 7: Bent-Over Row
• Station 8: Overhead Push Press
• Station 9: Supine Body Twist
• Station 10: Leg Tuck

Recovery: RD (20 seconds)

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