text: Program Design
  Table 6-2. H2F drills
  Drill (Exercises) Physical Component
  Preparation Drill (10) Muscular Endurance
  Four for the Core (4) Muscular Endurance
  Shoulder Stability Drill (5) Muscular Endurance
  Hip Stability Drill (5) Muscular Endurance
  Conditioning Drill 1-3 (20) Anaerobic Endurance
  Suspension Training Drill 1 and 2 (10) Muscular Strength
  30:60s and 60:120s (2) Anaerobic Endurance
  Guerilla Drill (3) Anaerobic Endurance
  Climbing Drill 1 and 2 (10) Muscular Strength
  300 Meter Shuttle Run (1) Anaerobic Endurance
  Military Movement Drill 1 and 2 (6) Aerobic Endurance
  Medicine Ball Drill 1 and 2 (10) Muscular Strength
  Strength Training Circuit (10) Power
  Running Drill 1–7 (45) Aerobic Endurance
  Landmine Drill 1 and 2 (10) Muscular Strength
  Release Run (1) Aerobic Endurance
  Terrain Run (1) Aerobic Endurance
  Hill Repeats (Up and Down) (2) Anaerobic Endurance
  Recovery Drill (8) Muscular Endurance
  Preventive Maintenance Checks and Services (6) Muscular Endurance
  Foot March (1) Aerobic Endurance
  Free Weight Core and Assistive (18) Power
  Army Water Survival Training (7) Muscular Endurance
  Pregnancy and Postpartum (6) Muscular Endurance
  PREPARATION
  6-23. Preparation includes the Preparation Drill, Stability Drill, Military Movement Drill, and other dynamic
  warm-up activity that appropriately prepares Soldiers for more intense physical activities. The exercises use
  body weight, on-ground and off-ground (jumping) activity, and all three planes of movement. Soldiers
  conduct exercises at a cadence that permits full range of movement, precise execution, and gradual increase
  in heart rate and RPE. Paying attention to the timing, intensity, repetitions, and range of motion during
  preparation is the best way to get ready for the main activities. If the main activity requires specific
  physiological demands, then Soldiers should use less intense, assistive movements, and exercises in
  preparation.
  ACTIVITIES
  6-24. Physical readiness activities address specific physical training goals across all components of fitness.
  They take up most of the time in the session. Weekly schedules alternate days of endurance-focused and
  strength-focused activities. To balance both endurance and strength activities, schedules cover at least ten
  days. Chapter 14 provides sample multi-week schedules to illustrate the training required for physiological
  adaptation and periodized training approaches. In the future, platforms provide modifiable physical training
  schedules that integrate the other domains of readiness. These serve to guide Soldiers remote from H2F
  personnel and facilities for ten days or for a single microcyle.