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Remedial PT Program

The document outlines a 10-week remedial physical training program with daily workouts focused on strength, endurance, and high-intensity interval training. Each workout includes a dynamic warm-up and cool down with stretches, followed by a combination of bodyweight exercises, circuits, runs, and cross-training options. Participants are exempt from certain exercises if noted on a medical chit. The goal is to improve physical readiness test failures in areas like push-ups, sit-ups, and runs.

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marin0410
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Download as PDF, TXT or read online on Scribd
357 views

Remedial PT Program

The document outlines a 10-week remedial physical training program with daily workouts focused on strength, endurance, and high-intensity interval training. Each workout includes a dynamic warm-up and cool down with stretches, followed by a combination of bodyweight exercises, circuits, runs, and cross-training options. Participants are exempt from certain exercises if noted on a medical chit. The goal is to improve physical readiness test failures in areas like push-ups, sit-ups, and runs.

Uploaded by

marin0410
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Remedial PT Program Fall 2014

Mon
Tues
Wed
Thurs
Fri
PRT Failures
2
6
Mock PRT
5
4
BCA Failures
1
5
Mock PRT
3
2
Med Chits
7
8
Mock PRT *
9
10
* Participants are exempt from PRT events specifically listed on Med Chit (e.g., no push-ups due to documented shoulder injury)
Workout No.
1

Primary Workout
5 min Dynamic Warm-Up
Push-Up / Plank Runner Double Pyramid
6-10 300-yd Shuttle Runs
5 min Cool Down / Stretches
5 min Dynamic Warm-Up
5-7 Rounds of NOFFS Sub Series Level 2 Circuit w/ Resistance Tubing (10 reps ea.)
Squat w/ Overhead Press
Bent Over Ts
Split Squat
Bent Over Row
Bent Knee Lateral Walk
5 min Cool Down / Stretches

5 min Dynamic Warm-Up


4 rounds of Push-Up Clocks (10-15 reps) / Bicycles (25-35 reps)
30-40 min Continuous Run
5 min Cool Down / Stretches

5 min Dynamic Warm-Up


Push-Up / Plank Runner Double Pyramid
6-8 400-m Sprints OR 3-4 800-m Sprints
5 min Cool Down / Stretches
5 min Dynamic Warm-Up
5-7 Rounds of the Following High Intensity Circuit (10-15 reps ea.)
Split Squats
Quad-2-Push-Up
Squat Jumps
Plank Runners

Alternate Options
6-8 400-m Sprints OR 3-4 800-m Sprints

5-7 Rounds of NOFFS Sub Series Level 2 Circuit w/ Resistance


Tubing (10 reps ea.)
Biceps Curl
Lateral Raise
Bent Over Row
Pec Fly
Chest Press
35 min Tempo Run
5 min Easy
10 min Hard
5 min Easy
10 min Hard
5 min Easy
6-10 300-yd Shuttle Runs
5 Rounds of an Isometric Hold Circuit (Pick 3-5 exercises)
1-min Iso-Push-Up
2-min Plank
1-min Right Side Plank
1-min Left Side Plank
2-min Glute Bridge

Burpees
5 min Cool Down / Stretches
5 min Dynamic Warm-Up
4 rounds of Push-Up Clocks (10-15 reps) / Bicycles (25-35 reps)
35 min Tempo Run
5 min Easy
10 min Hard
5 min Easy
10 min Hard
5 min Easy
5 min Cool Down / Stretches
5 min Dynamic Warm-Up
Push-Up / Plank Runner Pyramid
2 Rounds of NOFFS Phase 1: Cardio Workout B (32 min)
30 sec Hard
4:30 min Moderate
2 min Easy
30 Hard
4:30 Moderate
2 min Easy
5 min Cool Down / Stretches

5 min Dynamic Warm-Up


1 Round of NOFFS Sub Series Level 2 Circuit w/ Resistance Tubing (see above)
3 Rounds of NOFFS Phase 6: Cardio Workout A (33 Min)
30 sec Hard
3 min Moderate
30 sec Hard
3 min Moderate
30 sec Hard
2 min Easy
5 min Cool Down / Stretches

1-min Quad
Bird Dogs (10-15 reps per side)

30-40 min Continuous Run

4 Rounds of Push-Up Clocks (10-15 reps) / Bicycles (25-35 reps)


30-40 min Continuous at a Moderate Pace

Lower Body Exercises (Pick 3-5 for 10 reps ea.):


- Body Weight Squats
- Split Squats
- Squats with Resistance Bands
- Split Squats with Resistance Bands
- Jump Squats
- Quad
- Wall Squats
- Glute Bridges
- Single-Leg Crab Stance
- 1/4 Squat Hold
Upper Body Exercises (Pick 3-5 for 10 reps ea.):
- Overhead Press with Resistance Bands
- Bicep Curl with Resistance Bands
- Lateral Raises with Resistance Bands
- Pec Fly with Resistance Bands
- Chest Press with Resistance Bands
- Bent Over Rows with Resistance Bands
- Wide Stance Push-Ups
- Narrow Stance Push-Ups

- Staggered Stance Push-Ups


- Isometric Push-Ups
Core Exercises (Pick 3-5 for 10 reps ea.):
- Plank
- Side Plank (Both Left and Right)
- Crunches
- Bicycles
- Flutter Kicks
- Plank Runners
- Total Body Crunch (aka Unicycle)

10

5 min Dynamic Warm-Up


1 Round of NOFFS Sub Series Level 2 Circuit w/ Resistance Tubing (see above)
4 Rounds of NOFFS Phase 3: Cardio Workout B (28 min)
1 min Hard
30 sec Easy
1 min Hard
30 sec Easy
1 min Hard
2 min Easy
5 min Cool Down / Stretches
5 min Dynamic Warm-Up
Push-Up / Plank Runner Double Pyramid
2 Rounds of NOFFS Phase 2: Cardio Workout B (28 min)
3 min Moderate
30 sec Hard
30 sec Easy
30 sec Hard
1 min Easy
3 min Moderate
30 sec Hard
30 sec Easy
30 sec Hard
2 min Easy
5 min Cool Down / Stretches

Pick 3-5 Exercises from the Lower Body, Upper Body, and/or Core
listing provided above (10 reps ea.)

4 Rounds of Push-Up Clocks (10-15 reps) / Bicycles (25-35 reps)


30-40 min Continuous at a Moderate Pace

Sample Exercise Listing


Dynamic Warm-Up

Cool Down / Stretches

NOFFS Sub Series Level 2

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