Army PRT

Army PRT Table of Contents

• PRT Army Cheat Sheet
• Army PRT Exercises
• PRT Army
• Army PRT Drills

PRT Army Cheat Sheet

Introducing the ultimate game-changer for soldiers striving to maximize their physical training potential: the PT Army Cheat Sheet. In the relentless pursuit of peak performance, this invaluable tool is a time and effort-saving marvel. Imagine streamlining your PT planning process, eliminating the guesswork, and honing in on the most effective exercises tailored to the Army Combat Fitness Test (ACFT). With the PT Army Cheat Sheet, soldiers can now optimize their training regimen effortlessly, allowing them to invest more time in executing the workouts that truly matter. This revolutionary resource not only promises to save precious hours but guarantees a noticeable enhancement in ACFT scores. It’s not just a cheat sheet; it’s a performance catalyst, empowering soldiers to achieve new heights in physical fitness, setting a trajectory for success in every training session and ACFT assessment. Embrace the future of PT planning – the PT Army Cheat Sheet – because every second saved is a step closer to victory!

Preparation and Cool-Down PRT Army Cheat Sheet

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Close Up View

Full PT Workout Cheat Sheet

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Army PRT Exercises

Selecting the appropriate Army Physical Readiness Training (PRT) exercises is paramount for enhancing one’s Army Combat Fitness Test (ACFT) score. The ACFT evaluates a soldier’s comprehensive physical capabilities, encompassing strength, endurance, agility, and more. Tailoring PRT exercises to address specific elements of the ACFT ensures a targeted and efficient training regimen. Focusing on PRT exercises that mirror ACFT events, such as deadlifts for strength, sprint-drag-carry for anaerobic capacity, and core strength for the plank, allows soldiers to hone the exact skills needed for success. Additionally, the right combination of exercises can prevent overtraining or neglecting crucial areas, promoting a well-rounded physical fitness profile. As the ACFT introduces a more dynamic and demanding assessment, strategic exercise selection becomes a linchpin for achieving optimal results, aiding soldiers in reaching peak performance and meeting the evolving standards of military fitness.

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PRT Army

Using a variety of Army PRT exercises to get fit for the army is important for several reasons; please read below:

1. Comprehensive Fitness: The military requires a high level of overall physical fitness. Using a variety of exercises helps you target different muscle groups and energy systems, ensuring that you develop strength, endurance, flexibility, and agility across the board.
2. Injury Prevention: Focusing on a variety of exercises can help prevent overuse injuries that can occur when you repeatedly perform the same movements. By diversifying your workouts, you reduce the risk of straining specific muscles or joints.
3. Adaptability: Military training often involves a wide range of physical challenges, from running and rucking to obstacle courses and weightlifting. A diverse training regimen helps you adapt to different demands and be better prepared for the variety of tasks you’ll encounter in the army.
4. Mental Toughness: Military fitness isn’t just about physical strength; it’s also about mental resilience. Engaging in different types of exercises can challenge your mental toughness by pushing you out of your comfort zone and teaching you to persevere in different circumstances.
5. Well-Rounded Fitness: A mix of cardiovascular, strength, endurance, and flexibility exercises ensures that you develop a well-rounded fitness profile. This is essential for military service, where you may need to perform a wide range of physical tasks.
6. Plateau Avoidance: When you do the same exercises repeatedly, your body can adapt and plateau in terms of progress. Incorporating variety keeps your body constantly challenged, which can lead to continued improvement.
7. Realistic Preparation: Military training can involve unique physical demands that aren’t entirely replicated by a single exercise or activity. By diversifying your workouts, you can better simulate the real-world challenges you’ll face in the military.
8. Injury Recovery: If you have an existing injury, using a variety of exercises allows you to work around it while still making progress. You can modify your training to accommodate your injury and continue to build overall fitness.
9. Teamwork and Camaraderie: Training with a variety of exercises can promote teamwork and camaraderie among those preparing for military service. Different people may excel in different types of workouts, which can create a supportive and cooperative training environment.
10. Long-Term Sustainability: Diversifying your workouts makes fitness training more enjoyable and sustainable. You’re less likely to become bored or burned out from doing the same exercises repeatedly, which can help you stay committed to your training program over the long term.

In conclusion, using a variety of exercises to get fit for the army is crucial for building a comprehensive and adaptable level of fitness that aligns with the diverse physical demands of military service. It helps with injury prevention, mental toughness, and overall preparedness, and it contributes to your long-term success as a military servicemember.

What is Army PRT?

Army PRT stands for “Army Physical Readiness Training.” It is a comprehensive program developed by the U.S. Army to improve the physical fitness and overall readiness of its soldiers. The Army PRT program is designed to ensure that soldiers are physically prepared for the demands of their duties, which often involve strenuous activities and missions.

The key components of Army PRT include:

1. Strength Training: Soldiers engage in a variety of exercises and drills to build muscular strength. This includes bodyweight exercises like push-ups, sit-ups, and squats, as well as the use of equipment such as weights and resistance bands.
2. Endurance Training: Soldiers work on their cardiovascular fitness through activities like running, sprinting, and other aerobic exercises. This helps improve their endurance and stamina.
3. Mobility and Flexibility: Maintaining flexibility is essential for preventing injuries and improving performance. Soldiers perform stretching and mobility exercises to increase their range of motion.
4. Speed and Agility: Agility drills are used to enhance soldiers’ quickness and coordination, which can be vital in combat situations.
5. Balance and Coordination: Improving balance and coordination is crucial for soldiers to navigate challenging terrain and perform various tasks with precision.
6. Military Movement Drills: This aspect of PRT focuses on specific movements and techniques that are relevant to military tasks, such as crawling, climbing, and carrying heavy loads.
7. Injury Prevention: PRT also emphasizes injury prevention by teaching soldiers proper warm-up and cool-down techniques and providing guidance on maintaining good physical health.

The Army PRT program is guided by the principles of precision, progression, and integration. It aims to create well-rounded, physically fit soldiers who can meet the physical demands of their roles while reducing the risk of injuries.

It’s important to note that the specifics of the Army PRT program can evolve over time, so soldiers should refer to the most current Army Field Manual or official guidance for the most up-to-date information on physical training standards and techniques.

FM 7-22

U.S. Army Regulation 7-22 is titled “Army Physical Readiness Training.” This regulation provides detailed guidance on the Army’s Physical Readiness Training (PRT) program, which is designed to improve the physical fitness and overall readiness of Army personnel. It outlines the components, principles, and standards of Army PRT.
Keep in mind that Army regulations can be updated or revised over time, so it’s essential to refer to the most current version for the latest information and guidance. If you need to access the most recent version of Army Regulation 7-22, you should visit the official U.S. Army website or consult with your unit’s chain of command for the latest updates.

Army PRT Drills

For every Army PRT session, they will always perform both the Preparation Drill and Recovery Drill

Preparation Drill

1. Bend and Reach:
   • Starting Position: Stand with your feet shoulder-width apart.
   • Execution: Bend at the waist, keeping your legs straight, and reach down to touch your toes with your fingers. Maintain a straight back and keep your knees locked. Then, return to the starting position by standing up straight. Perform this exercise in a controlled manner, and do not use any bouncing motion.
2. Rear Lunge:
   • Starting Position: Stand with your feet together.
   • Execution: Take a step back with one leg and lower your body into a lunge position. Ensure that your front knee is at a 90-degree angle, and your back knee almost touches the ground. Push off with the rear leg to return to the starting position. Repeat with the other leg.
3. High Jumper:
   • Starting Position: Stand with your feet together.
   • Execution: Jump vertically, bringing your knees to your chest as closely as possible while in the air. Land with your knees slightly bent. It’s important to maintain proper form and not let your back arch during the jump.
4. Rower:
   • Starting Position: Stand with your feet together.
   • Execution: Jump forward, bringing your knees up to your chest, and extend your arms forward as if you were rowing a boat. Land with your knees slightly bent. This exercise replicates the motion of rowing a boat.
5. Squat Bender:
   • Starting Position: Stand with your feet shoulder-width apart.
   • Execution: Squat down, keeping your heels on the ground, and reach down to touch the ground with your fingertips. Stand up from the squat, then stand on your toes while reaching up with your arms. This exercise combines a squat with a calf raise.
6. Windmill:
   • Starting Position: Stand with your feet shoulder-width apart.
   • Execution: Extend your arms straight out to the sides. Keeping your legs straight, bend at the waist and reach your right hand down toward your left foot. Then, reverse the movement by reaching your left hand toward your right foot. Continue this alternating pattern while maintaining proper form and balance.
7. Forward Lunge:
   • Starting Position: Stand with your feet together.
   • Execution: Take a step forward with one leg, lowering your body into a lunge position. Ensure that your front knee is at a 90-degree angle. Push off with the front leg to return to the starting position. Repeat with the other leg.
8. Prone Row:
   • Starting Position: Lie face down on the ground with your arms extended overhead.
   • Lie face down on a bench or stable surface. Holding a weight in each hand, pull the weights up in a rowing motion, squeezing the shoulder blades together.
9. Bent-leg Body Twist:
   • Execution: Bend your knees and lift your feet off the ground. Simultaneously, lift your upper body and arms off the ground, twisting your torso to the left and reaching your left hand towards your left foot. Return to the starting position and repeat, this time twisting to the right
10. Push-up:
    • Starting Position: Begin in the push-up position with your arms fully extended, palms on the ground.
    • Execution: Lower your body to the ground by bending your arms, keeping your body in a straight line. Your chest should come close to the ground without touching it. Push yourself back up to the starting position. Ensure your body remains in a straight line throughout the movement.

Remember to perform these exercises with proper form and control to minimize the risk of injury and to maximize their effectiveness in improving your strength, endurance, and flexibility.

Recovery Drill

The 8 recovery drill exercises are designed to help soldiers improve flexibility, reduce muscle soreness, and aid in recovery after physical training or other strenuous activities. Here’s how to perform each of these exercises:

1. Overhead Arm Pull:

• Stand with your feet shoulder-width apart.
• Extend your arms straight overhead.
• Interlock your fingers and turn your palms outward.
• Inhale and push your arms upward, stretching your entire body.
• Exhale and relax your arms back to your sides.
• Repeat this movement for several breaths to stretch your upper body.

1. Rear Lunge:

• Stand with your feet shoulder-width apart.
• Take a step back with one leg, lowering your body into a lunge position.
• Keep your back straight and your front knee at a 90-degree angle.
• Hold the lunge for a few seconds, feeling the stretch in your hip flexors.
• Return to the starting position and switch legs to perform the lunge on the other side.

1. Extend and Flex:

• Stand with your feet shoulder-width apart.
• Extend your arms straight out in front of you.
• Bend forward at your waist, keeping your back straight.
• Reach for your toes or as far as you can comfortably.
• Hold the stretch for a moment and then return to the upright position.

1. Thigh Stretch:

• Stand with your feet hip-width apart.
• Bend one knee and bring your heel toward your buttocks.
• Hold your ankle with your hand and gently pull it toward your buttocks.
• Feel the stretch in your quadriceps (front thigh muscles).
• Hold for a few seconds and then switch to the other leg.

1. Single-Leg Over:

• Lie on your back with your arms extended out to your sides.
• Lift one leg and cross it over your other leg, reaching for the ground on the opposite side.
• You should feel a gentle stretch in your lower back and hip.
• Hold the position for a moment and then switch to the other leg.

1. Groin Stretch:

• Sit on the ground with your feet together and knees bent outward.
• Gently push your knees toward the ground with your elbows or forearms.
• Feel the stretch in your inner thigh and groin area.
• Hold the stretch for a few seconds.

1. Calf Stretch:

• Stand facing a wall or tree with one foot forward and one foot back.
• Keep your back leg straight and your heel on the ground.
• Bend your front knee and lean forward, feeling the stretch in your calf muscle.
• Hold for a few seconds and then switch to the other leg.

1. Hamstring Stretch:

• Sit on the ground with one leg extended straight and the other leg bent, with the sole of your foot against your inner thigh.
• Reach forward and try to touch your toes on the extended leg.
• Keep your back straight and feel the stretch in your hamstring.
• Hold the stretch for a moment and then switch to the other leg.

Remember to perform these exercises slowly and gently, holding each stretch for about 10-20 seconds. Do not bounce during the stretches, and breathe deeply and regularly throughout each exercise. These drills are meant to help with recovery and flexibility, so it’s important to focus on proper form and not push yourself to the point of discomfort or pain.