text: Chapter 14
  * Strength Training Circuit.
  * Free Weight Training.
  * Military Movement Drill 1.
  * Running Drills 1 through 6.
  * Interval Aerobic Run.
  * 30:60s.
  * 300 Meter Shuttle Run.
  * Ability Group Run.
  * Release Run.
  * Foot March with fighting load.
  * Recovery Drill.
  * PMCS.
  14-25. The first few weeks of BCT focus on muscular endurance as movement skills are built, adding
  hypertrophy in the later weeks. Key drills to achieve this are the Strength Training Circuit and 300 Meter
  Shuttle Run. Soldiers modify these drills by increasing the weight in the Strength Training Circuit and
  running time during the 300-Meter Shuttle Run, for example. Soldiers modify the Strength Training Circuit
  to focus on different components of strength:
  * For hypertrophy, do 8–12 repetitions, 60 second rest.
  * For muscular strength, do 5–8 repetitions, 60–120 seconds rest.
  * For power, do 1–5 repetitions, 120 seconds.
  14-26. Elastic resistance bands and kettlebells are required equipment and must be available at the platoon
  level to optimize training time.
  14-27. Missed sessions due to weather and other operational requirements are common. They should not
  be made up. Leaders should move to the next scheduled session after the missed one.
  14-28. Practice for the ACFT is permitted. The practice sessions should not focus on the Soldier’s score.
  They should focus on Soldiers completing the event to standard, understanding the standard, and correcting
  improper performance of the standard. Once Soldiers know the standards and understand how the test is
  administered, they should use physical training to improve ACFT event performance and scores. Repeated
  Deadlifting, Standing Power Throws, and Hand-Release Push-Up practice sessions are not recommended.
  Such repeated sessions can over train the muscular endurance component of fitness at the expense of the
  other components and lead to ACFT failures.
  14-29. Skeletal tissue adaptations often happen after eight weeks of BCT. Until then, initial improvements
  in strength and endurance will happen largely due to neurological adaptation—nerves get better at sending
  signals to the muscles. Bones, tendons, and ligaments will continue to adapt (remodel) during this period.
  These structures do not receive blood at the rate that muscles do, so the risk of injury is greater if Soldiers
  overreach in training. Muscles will begin to get bigger around Week 8—muscle fiber size increases. All
  Soldiers will have passed the OPAT before BCT. However, if they had curtailed FSPs or were deconditioned
  prior to IMT, it may take longer for their skeletal systems to adapt.
  14-30. Record testing of the ACFT should occur after a short taper or de-load period and on a day prior to
  more intense training periods such as field training exercises. When Soldiers complete their ACFT events,
  the grader records the number of completed repetitions, distances, or times on the DA Form 705 (Army
  Combat Fitness Test Scorecard). If this is not the last week of the 10-week cycle, leaders should expect
  higher risk of lower performance.
  14-31. Large companies and battalions with high Soldier to cadre ratios should adhere to collective
  schedules in the initial phase. Scores from performance on drills and exercises influence the commander’s
  choice between an endurance- or strength-focused schedule (see table 14-3, table 14-4, table 14-5 on page
  14-10, and table 14-6 on page 14-10). More often commanders have a higher need for strength-focused
  scheduling. Unit MFTs or other installation H2F performance team members can assist with programming
  choices for units without organic H2F performance teams. Both types of schedules can be found in this
  doctrine. Endurance- and strength-focused schedules will prepare Soldiers for ACFT and HPDTs. Both