West Liberty PTMonday 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

Route C (3.00 mi.)

WL Alternate PTMonday 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

West Liberty PTWednesday 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-upsDiamonds - Close Hand Push-ups Spades - Crunches

>>0655-0700: Cool-down & AAR

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

West Liberty PT

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 MinB 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

Route A

FUS Alternate PTMonday 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 KicksRegular Push-up Supine BicycleWide-Arm Push-upThe Plank

>>0725-0730: Cool down and AAR.

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-upsDiamonds - Close Hand Push-ups Spades - Crunches

>>0725-0730: Cool-down & AAR

Route A

FUS Alternate PTThursday 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.