Army PT

“Army PT” typically refers to physical training conducted within the United States Army, and it encompasses a structured program designed to enhance the physical fitness of soldiers. Physical training is a critical component of military readiness, ensuring that soldiers are in good physical condition to meet the demands of their duties. Here are some key aspects of Army Physical Training (PT):

Table of Contents:

• Army PT Workouts
  1. Upper Body Muscle Failure Army PT Workouts
  2. Lower Body Muscle Failure Army PT Workouts
  3. Sprint Run Day Army PT Workouts
  4. High Intensity Run Day Army PT Workouts
  5. Low Intensity Long Run Day Army PT Workouts
• Army PT Plan
• Army PT Exercises
• What is Army PT?

Army PT Workouts

It’s important to note that the specific details of Army PT may vary based on the unit, branch of service, and any changes in policies or training protocols. The military continually adapts its training programs to ensure that soldiers are physically prepared for the challenges they may face in their roles.

If you are a Military member like me, you know two types of PT plans. “Muscle Failure Day” and “Run Day“.

Due to continuous changes in the demands of PT, having a 2-day split like this is not easy. I have done my best to categorize all PT workouts into these 2 categories. Enjoy.

Muscle Failure Army PT Workouts

Muscle Failure Army PT Workouts involve exercises that push participants to exhaustion to maximize strength and endurance gains. Military training principles inspire these high-intensity workouts and aim to simulate the physical demands soldiers face in the Army.

Upper Body Muscle Failure Army PT Workouts

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Lower Body Muscle Failure Army PT Workouts

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Run Day Army PT Workouts

Run Day Army PT Workouts typically focus on cardiovascular endurance and running performance, incorporating a variety of running drills, intervals, and distance challenges to improve overall fitness. These workouts enhance participants’ aerobic capacity and stamina, aligning with the Army’s emphasis on cardiovascular conditioning for optimal soldier readiness.

Sprint Run Day Army PT Workouts

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High Intensity Run Day Army PT Workouts

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Low Intensity Long Run Day Army PT Workouts

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Army PT Plan

How to Design the Perfect Army PT Plan

3 Steps to Making a Perfect Army PT Plan

1. Create Workout Summary :
   • Purpose
     1. Muscle Failure or Run Day (Cardio/Conditioning)?
     2. What area of the body are you targeting?
     3. What ACFT event are you training for?
   • Make Workout Time-Line
     • Timing is EVERYTHING!
   • Task, Conditions, Standards, and Risk Assessment
2. Preparation & Set Up :
   • What equipment do you have?
   • What exercises will you perform? (Including sets, reps, and rest periods)
3. Execution:
   • What style of training will you use?
   • How will you set up and execute the workout?

1st Step: Summary of Army PT Plan

2nd Step: Preparation & Set-Up of Army PT Plan

3rd Step: Execution of Army PT Plan

Once you have all of this figured out, your workout will be the most effective workout possible. Wasting no time and giving everyone in your group the best opportunity to enhance their fitness levels.

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Army PT Exercises

Breakdown of Army PT Exercises

• Lower Body
• Upper Body (Push/Pull)
• Core
• Cardio
• Conditioning

Lower Body Army PT Exercises

Lower Body Army PT Exercises target the legs, hips, and lower back muscles, emphasizing strength, flexibility, and endurance to support overall physical readiness. These workouts often include squats, lunges, leg presses, and other exercises to build lower body strength essential for various military tasks and maneuvers.

Lower Body Army PT Exercise List (Bodyweight)

1. Squats
2. Wall Sit
3. Lunge
4. Pushing Car
5. Glute-Hip Raise
6. Hamstring Curl with Band
7. Step-Ups
8. Squat Jump
9. Long Jump
10. Lunge Jump
11. Single Leg Touch Downs (no weights)

Lower Body Army PT Exercises List (with Equipment)

1. Deadlift with Barbell
   • Options: Kettlebell(s)
2. Squat with Barbell
   • Options: Kettlebell(s), Plates, Sandbags, Bands
3. Lunge with Barbell
   • Options: Kettlebell(s), Plates, Sandbags, Bands
4. Good-Mornings with Band
   • Options: Barbell, Kettlebell(s), Plates, Sandbags
5. Romanian Deadlift with Barbell
   • Options: Kettlebell(s), Plates, Sandbags, Bands
6. 1 Leg Touchdowns with Kettlebell
   • Options: Plates, Sandbags, Bands
7. Drag with Sled
   • Options: with Partner

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Upper Body Army PT Exercise List

Upper Body Army PT Exercises focus on strengthening the chest, back, shoulders, and arm muscles to enhance overall upper body strength, endurance, and functional fitness for military tasks. These workouts commonly include push-ups, pull-ups, bench presses, and various arm exercises, aligning with the military’s emphasis on upper body conditioning for optimal performance in combat and other physical challenges.

Upper Pulling Exercises List (with Equipment)

Pushing Strength & Muscle Endurance Army PT Exercise List

Upper Pushing Exercise List (Bodyweight)

1. Push-Up on Knees
2. Normal Push Up (Neutral Elbows)
3. Military Push Up (Elbows In)
4. Close Hands Push Up (Diamond)
5. Wide Push Up (Elbows Out)
6. Hand Release Push Up (Arms Extended)
7. Plyometric Push-Ups (Normal)
8. Plyometric Push Up (Single Clap)

Upper Pushing Army PT Exercises List (with Equipment)

1. Push Up on Incline (Sandbags)
   • Options: Plates, Bench, Barbell & Rack
2. Push Up with Band Assistance
   • Options with Band Assistance: Hand Release Pushups, Plyo-Push Ups, Wide, Military, Normal
3. Plyometric Push Up Options:
   • In/Outs Plyometric Push on Plates, Sand Bags, ect.
   • Side to Side Plyometric Push on Plates, Sand Bags, ect.
   • Single Clap Plyometric Push on Plates, Sand Bags, ect.
4. Push Up Weighted with Plate
   • Options: Sandbag, Partner, Vest, Ruck,
5. Push Up with Band Resistance
   • Options with Band Resist: T-pushups, Plyo-pushups, Wide, Military, Normal
6. Dive-Bomber Depth with Sandbags
   • Options: Plates
7. Push Up with Feet on Incline
   • Options: Plates, Bench, Barbell
8. Pushup on Medicine Ball
   • Options: Sandbag
9. Standing Shoulder Press with Barbell
   • Options: KB, Plate, Sandbags, Bands
10. Upright Rows with Barbell
    • Options: KB, Plate, Sandbags, Bands
11. Front Shoulder Raises with Plate
    • Options: Kettlebell(s), Sandbags, Bands
12. Lateral Shoulder Raises with Kettlebells
    • Options: Band
13. Body Triceps Extension on Bar
14. Dips on Dip-Bars
15. Dips with Bench
    • Options: Barbell on Squat Rack
16. Pike Shoulder Press
    • Options: On Sandbags, On Plates
17. Over-Head Triceps Extension with Kettlebell
    • Options: Plate, Sandbag, Band
18. Triceps Extension Push Downs with Bands
19. Triceps Extension Overhead Extension with Bands

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Core Army PT Exercise List

Core Army PT Exercises target the abdomen, lower back, and pelvis muscles, aiming to improve core strength, stability, and flexibility for enhanced overall physical performance. Incorporating exercises like planks, sit-ups, and twists, these workouts contribute to developing a solid and resilient core essential for the demands of military activities.

To be considered a “core exercise” the following criteria must be met:

Must challenge the muscular strength and or endurance of the following muscles;

• Transverse Abdominis
• Obliques
• Rectus Abdominis
• Low Back (with slight use of Glutes/Hamstrings)

Core Exercise List (Bodyweight)

1. Crunch
2. Bicycle Kicks
3. Plank
4. “The REAL” V-up
5. Supermans
6. American twist
7. Side Crunch
8. Dragon Flag
9. Knee Hug 
10. Front Leaning Rest Position
11. Flutter Kicks
12. Side Plank
13. Reverse Crunch
14. Hands to Sky

Core Exercises List (with Equipment)

1. American Twist with Plate
   • Options: Sandbag, Kettlebell, Med Ball
2. Over Head Side Bends with Plate
   • Options: Kettlebell, Sandbag, Med Ball
3. American Get-Ups with Kettlebell
   • Options:
     • Sandbag
     • Plate
4. Wood Chop with Med Ball
   • Options: Plate, Sandbag, Bands
5. Rotational Twists with Band
6. Pull-Throughs with Band
7. Power Throw with Band
8. Good Mornings with Band
9. Swings with Kettlebell 2 Arms
   • Options: Dumbbell, Plate, Sandbag
10. Swings With Kettlebell 1 Arm
    • Options: Dumbbell, Plate, Sandbag
11. Roll-Out with BB
    • Options: Wheel

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Conditioning Army PT Exercise List

Conditioning Army PT Exercises are designed to improve overall cardiovascular fitness, agility, and endurance, incorporating running, sprints, and upper and lower body interval training. These workouts aim to enhance the physical conditioning of military personnel, ensuring they are well-prepared for the varied and demanding challenges they may encounter in the field.

To be considered a “conditioning exercise” the following criteria must be met:

• Multi-Joint
• Light Weight/Resistance
• Repetitive (Multiple reps can be performed)
• Quick
• Can be performed for 60+ seconds if necessary

Conditioning Army PT Exercises List (Bodyweight)

1. Burpee
2. Burp
3. Burpee on Incline
4. Sprints
5. Hill Sprint
6. Jog
7. Speed Jump Rope
8. Side to Side Shuffle
9. Side Shuffle
10. Karaoke
11. Backward Run
12. Butt Kickers
13. High Knees
14. Sprints with Band (Back & Forth)
15. Bear Crawl
16. Crab Walk
17. Slams with Med Ball
18. Wood Chopper with Med Ball
19. Squat Thruster
20. Mountain Climber
21. Jumping Jacks
22. Split Jumps
23. Lunge Jump
24. Toe Taps
25. Squat Jump (Prisoner)
26. Step-Ups
27. Long Jump
28. Shouldering with Sandbag

Conditioning Army PT Exercises List (with Equipment)

1. Swing with Kettlebell
   • Options:
     • 1 Arm Swing with Kettlebell
     • 2 Arm Swing with Kettlebell
2. Front Squat & Press with Barbell
   • Options: Sandbag, Plate, Kettlebell
3. Farmer’s Walk with Kettlebells
   • Options: Farmer’s Walk with Sandbags 
4. Dead Up-Right Rows with Barbell
   • Options: Dead Up Right Row with Kettlebell
5. Dead Clean Press with Barbell
   • Options:
     • Dead Clean Press Sandbag
     • Dead Clean Press Kettlebell
     • Dead Clean Press Plate
     • Dead Clean Press Med Ball
6. Shouldering with Sandbag
7. American Get-Ups with Kettlebell
   • Options: Sandbag, Plate, Dumbbell
8. Speed Jump Rope
9. Standing Power Throw and Retrieve with Med Ball
   • Options: Sandbag Standing Power Throw and Retrieve
10. Wood Chop with Med Ball
    • Options: Sandbag, Plate, Bands
11. Drag with Sled
12. Pushing Car
13. Slams with Med Ball
14. Sledgehammer Swing on Tire
15. Squat & Hold with Med Ball

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What is Army PT

“Army PT” typically refers to physical training conducted within the United States Army, and it encompasses a structured program designed to enhance the physical fitness of soldiers. Physical training is a critical component of military readiness, ensuring that soldiers are in good physical condition to meet the demands of their duties. Here are some critical aspects of Army Physical Training (PT):

1. Frequency: Soldiers engage in PT sessions regularly, often daily. The frequency may vary based on the unit’s schedule and mission requirements.
2. Components: Army PT includes cardiovascular exercises, strength training, and flexibility exercises. Typical activities include running, calisthenics (bodyweight exercises like push-ups, sit-ups, and squats), and other functional fitness exercises.
3. Leadership and Structure: PT sessions are led by designated leaders, often non-commissioned officers (NCOs) or officers. These leaders are responsible for planning and executing the training sessions.
4. Uniform: Soldiers wear their physical training uniform (PTU) during these sessions. The PTU usually consists of a T-shirt, shorts, and running shoes. The uniform may vary slightly depending on the specific regulations of the unit or installation.
5. Standards: The Army has established physical fitness standards that soldiers are required to meet. These standards vary based on factors such as age and gender. The Army Physical Fitness Test (APFT) was a standard measure but has been replaced by the Army Combat Fitness Test (ACFT) in recent years.
6. Team Building: PT sessions also serve as opportunities for team building and camaraderie among soldiers. Group exercises and team challenges are often incorporated to foster a sense of unity and cohesion within the unit.
7. Functional Fitness: The exercises performed during PT are designed to improve functional fitness—strength, agility, and endurance that directly contribute to the physical demands of military tasks.

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What is an Army PT “Muscle Failure Day”

“Muscle Failure Day” really means the following:

• Muscular Strength Work – Getting the muscle stronger.
• Muscular Hypertrophy Work – Getting the muscles larger.
• Muscular Endurance Work – Doing more reps with less rest.

There are more benefits to strength training than just increasing strength. On strength days (or “Muscle Failure days) we will achieve many benefits.

LiveScience states it best:

Strength exercise, or resistance training, works your muscles by using resistance, like a dumbbell or your own body weight. This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue.8 Jul 2016

Livescience.com

Types of Army PT “Muscle Failure Day”

• Upper body
• Lower Body
• Core
• Full Body

What is an Army PT “Run Day”

Since 2019 PT plans have changed. Going for a plain-old run on “Run Day” will not be sufficient. We have new events such as the Sprint Drag Carry. Implementing interval training and sprint work is a must so we can enhance our glycolytic systems.

Since the military is very hard or slow in changing their ways I feel like there will always be a “Run Day” and Muscle Failure Day”. This just makes things easier for everyone when scheduling the weekly PT plan. Just make sure every “Run Day” incorporates the following each week:

Types of Army PT ” Run Day”

• Conditioning
  • Interval Training
    • Sprints
    • HIIT
• Cardio
  • Repetitive movement for long periods of time. (120 sec and more)
  • Short & Fast Runs (example: 2-3 Mile AGR)
    • High Intensity Runs
  • Long Distance Runs (example: 5 Mile Run)
    • Low Intensity