5-Day Ground Week:

  1. Day 1 – Army Physical Fitness Test.
  2. Day 2 (by PLTs):
    1. PLTs 1 and 2: Grass drills (15 min. x 1 set; 10 min. x 1 set; 5 min. x 1 set – some exercises include roll left/right, the push up, supine bicycle, knee bender, leg spreader, the flutter kick, the squat jumper, the swimmer, and the bouncing ball).
    2. PLTs 3 and 4: Guerilla drills – 2 laps around the track (stations are marked every .2 miles and consist of the toe touch, sprints, the steam engine, the forward lunge, the broad jump, the straddle run, and the “fireman’s carry”).
  3. Day 3 – 15 min. warm-up* (rotation and stretching); 4 sets each (1 min., 45 sec., and 30 sec. defines a set) of core exercises such as the push up, flutter kicks, the side straddle hop, and the steam engine; followed by a 3.2-mile company run at a 9:00 minute/mile pace (+/- 15 seconds).
  4. Day 4 – Repeat day 2 schedule (flip PLTs).
  5. Day 5 - 15 min. warm-up* (rotation and stretching); 4 sets each (1 min., 45 sec., and 30 sec. defines a set) of core exercises such as the push up, knee bender, turn and bounce, and the flutter kick; followed by a 3.2 (1 APR to 30 SEP) or 4-mile (1 OCT to 31 MAR) company run at a 9:00 minute/mile pace (+/- 15 seconds).

4-Day Ground Week (dictated by training holidays):

  1. Day 1 – Army Physical Fitness Test.
  2. Day 2 (by PLTs):
    1. PLTs 1 and 2: Grass drills (15 min. x 1 set; 10 min. x 1 set; 5 min. x 1 set – some exercises include roll left/right, the push up, supine bicycle, knee bender, leg spreader, the flutter kick, the squat jumper, the swimmer, and the bouncing ball).
    2. PLTs 3 and 4: Guerilla drills – 2 laps around the track (stations are marked every .2 miles and consist of the toe touch, sprints, the steam engine, the forward lunge, the broad jump, the straddle run, and the “fireman’s carry”).
  3. Day 3 – Repeat day 2 schedule (flip PLTs).
  4. Day 4 - 15 min. warm-up* (rotation and stretching); 4 sets each (1 min., 45 sec., and 30 sec. defines a set) of core exercises such as the push up, knee bender, turn and bounce, and the flutter kick; followed by a 3.2 (1 APR to 30 SEP) or 4-mile (1 OCT to 31 MAR) company run at a 9:00 minute/mile pace (+/- 15 seconds).

* Warm-up exercises include but are not limited to the neck rotation, arm/shoulder rotation, hip rotation, abdominal stretch, overhead arm pull, thigh stretch, hamstring stretch, calf stretch, groin stretch, and the hip/back stretch.