text: Chapter 14
  Recovery: RD (20 secs)
  Preparation: PD (7 reps), 4C
  4-3 7-8 Activities: CD1 (7 reps), CD2 (7 reps) 30’
  Recovery: RD (20 secs)
  Preparation: PD (5 reps), HSD
  4-4 4-7 Activities: Walk 30 mins with 20 lb back pack 30’
  Recovery: self-stretching
  Preparation: PD (7 reps), 4C
  4-5 8-9 Activities: PWT Improvement 20’
  Recovery: RD (20 secs)
  Preparation: PD (7 reps), HSD
  4-6 6-7 Activities: MMD1: sustained run (20–30 mins) 45’
  Recovery: RD (20 secs)
  4C four for the core PD preparation drill
  30:60 30 second sprint: 60 second walk PWT power throw
  60:120 60 second sprint: 120 second walk RD recovery drill
  CD conditioning drill rep repetition
  FSP Future Soldier Program RPE rating of perceived exertion
  HSD hip stability drill SDL strength deadlift
  IAR interval aerobic run sec second
  lb pound SLJ standing long jump
  min minute SPT standing power throw
  MMD military movement drill SSD shoulder stability drill
  14-16. The physical training session consists of three elements—preparation, activity, and recovery. These
  elements combine to meet the recruit’s training goal. That goal might be to improve OPAT scores, improve
  muscular strength, or improve anaerobic power. The recruiter identifies a component of fitness that needs
  improvement, and the recruit then trains that component during that specific physical training session.
  14-17. The length of the physical training period prior to shipping to IMT varies. If recruits have only a few
  weeks available to train and know from the outset, then one micro cycle of periodized training will be
  possible. If more time is available, perhaps 60 to 90 days for a Regular Army recruit and 180 days for a
  National Guard recruit, they can complete a progressive mesocycle of training. Recruits will be encouraged
  to do their best. They will be instructed on the RPE scale and how to apply that to each session. Each session
  and week in the FSP builds on the previous one, using OPAT improvement and other exercises that prepare
  the recruit for BCT. If a session is missed, the recruit moves on to the next one. If a week is missed, the
  recruit has to go back to complete that week. Weekly self-assessments of strength and endurance exercises
  and activities give the recruit and the recruiter reassurance that they are making progress.
  14-18. The initial part of this cycle includes light muscular endurance activities and the improvement of
  movement skills. These activities reduce muscle soreness and improve trunk and limb flexibility. Awareness
  of proper form while learning new movements will be paramount. This stage usually lasts up to four weeks
  and depends on recruits’ adaptation to exercise and their projected date to ship to training. The main activity
  during this initial stage begins with 15-20 minutes and may progress to 60 minutes. Goals set by the recruiter
  will drive the frequency, intensity, total time, and type of exercises performed. Sets and repetitions will
  increase to provide enough stimulus for continuous improvement.
  14-19. As fitness improves, recruits should also improve in strength and endurance while their tolerance of
  intensity and duration increases. Once they meet their initial goals, and if time allows, the recruiter repeats
  assessment or proficiency in drills and exercises and may establish new goals. Otherwise, the recruits
  maintain their program at levels similar to the BCT schedule to reduce the risk of injury when they arrive at
  BCT. Injury control is the secondary effect of proper conditioning. The primary effect is physical readiness.
  Preparation
  14-20. Preparation exercises prepare the body for the more vigorous activity planned for the main portion
  of exercise session. Preparation should be dynamic—involve movements of all the joints in multiple