text: Chapter 6
  EXERCISE SELECTION
  6-15. Depending on the phase of training, leaders select exercises based either on the collective needs of the
  unit or on the needs of the individual Soldier. Exercise selection for strength training should include upper
  body pushing, upper body pulling, lower body pulling, lower body pushing, resisted trunk rotation, and
  loaded carry. Once fundamental movement competency has been achieved in the initial phase through
  instruction and training on the Strength Training Circuit, Climbing Drills, and Guerilla Drills, Soldiers will
  be properly prepared to progress to heavier free weights in the sustaining phase.
  6-16. Lifting routines in the H2F System use Squat, Deadlifts, and Bench Press as core exercises with
  emphasis on precise movement technique over the number of repetitions completed. These free weight core
  (known as FWC) exercises are programmed to target large muscle groups across multiple joints. These
  exercises are selected to support specific occupational tasks, especially those that have a high physical
  demand. A Free Weight session may include a weight goal for a core lift that is the primary goal of that
  session. Soldiers will be properly prepared to progress to heavier load, higher volume and increased intensity
  free-weight training in the sustaining phase.
  6-17. Assistive exercises for resistance training target single muscles or limbs, or small muscle groups that
  move single joints. These free weight assistive (known as FWA) exercises complement and prepare for the
  Core Free Weight sessions. They involve lighter weight than the Soldier’s maximum capacity and a larger
  number of repetitions.
  6-18. Endurance activities are selected based on the results of aerobic and anaerobic tests. Aerobic tests
  include the Interval Aerobic Run and the 2-Mile Run. Anaerobic activities include agility tests, sprints, and
  shuttle runs.
  6-19. There are 38 Drills with a total of 201 exercises in the H2F physical training domain (see table 6-2).
  Modifications in weight, numbers of repetitions, distances and range of motion provide an even greater
  variety to accommodate the widest range of Soldier physical readiness. See ATP 7-22.02 for the standards,
  modifications, and illustrations for each drill.
  TRAINING FREQUENCY
  6-20. Training frequency, the number of training sessions over time, depends on intrinsic factors including
  age, training experience, and health status of each Soldier. The H2F performance team also considers
  extrinsic factors. These include time available to train, the planned intensity of the session, occupational
  tasks, unit mission, the environment, nutrition options, and access to H2F resources. Soldiers can change or
  modify some factors such as nutrition and sleep habits. A six-day training schedule with one to two sessions
  per day that is appropriate for one group of Soldiers may not be appropriate for another. Leaders will have to
  modify the schedule to accommodate intrinsic and extrinsic factors. In some cases the factors that are
  modifiable will have to change in order to optimize performance.
  6-21. This doctrine has schedules for Soldiers who can tolerate almost daily training. This frequency is high.
  Therefore, recovery days are programmed with shorter sessions, lower RPE goals, and less intense drills and
  exercises. Most of the Army’s conventional force is categorized as able to tolerate moderate levels of physical
  tasks associated with each MOS. Units with significant or heavy levels of physical tasks associated with
  MOSs, such as combat arms, use significant or heavy training—higher intensity and higher frequency.
  EXERCISE ORDER
  6-22. The order of exercises and activities in a training session focus on properly preparing for the main
  activity of the session before performing proper recovery from those activities. The duration of the session
  depends on time available to train, the assessment of the Soldier, and the targeted component of fitness. For
  example, in a session focused on hypertrophy, Soldiers should try to maintain a 1:1 ratio of preparation and
  recovery to the activity. For example, in a one-hour session, preparation and recovery lasts for fifteen minutes
  each and the main activity lasts for thirty minutes. In a thirty minute session focused on muscular strength,
  the preparation for a close-to-maximum effort takes a larger proportion of the session, perhaps twenty
  minutes before the main activity. A 3 repetition maximum Bench Press set uses ten minutes of a thirty-minute
  session. Post-session recovery would have to happen throughout the rest of the day.