text: Contents
  Table 6-2. H2F drills ....................................................................................................................... 6-5
  Table 6-3. Rating of perceived exertion and repetitions in reserve scales .................................... 6-6
  Table 6-4. Training load as a percentage of one repetition maximum for strength training goals 6-7
  Table 6-5. Endurance heart rate zones, fitness components, and levels of effort ........................ 6-8
  Table 6-6. Target heart rates using maximal heart rate formulas.................................................. 6-8
  Table 7-1. Integrating combat tasks into physical training and testing .......................................... 7-3
  Table 7-2. Ruck marching training template .................................................................................. 7-4
  Table 7-3. 20-week ruck marching progression ............................................................................ 7-5
  Table 7-4. Running drills ................................................................................................................ 7-9
  Table 8-1. Examples of pre-exercise meals .................................................................................. 8-8
  Table 8-2. Recommended carbohydrate intake during exercise ................................................... 8-8
  Table 8-3. Fluid recommendation before, during, and after exercise ............................................ 8-9
  Table 8-4. Tips for maintaining fluid status .................................................................................. 8-15
  Table 9-1. Concentration grid ........................................................................................................ 9-5
  Table 9-2. Physiological changes associated with the stress response ........................................ 9-6
  Table 9-3. The effects on task performance of increasing levels of stress as measured by heart
  rate (bpm) ................................................................................................................... 9-7
  Table 9-4. Sample SMART Goals ................................................................................................. 9-9
  Table 9-5. Examples of productive self-talk ................................................................................... 9-9
  Table 10-1. Sample spiritual readiness assessment factors ....................................................... 10-5
  Table 11-1. Maximizing mission sleep ......................................................................................... 11-9
  Table 11-2. Caffeine dose for optimal alertness ........................................................................ 11-11
  Table 12-1. Category 1 severe reconditioning schedule template .............................................. 12-6
  Table 12-2. Category 2 entry criteria ........................................................................................... 12-7
  Table 12-3. Category 2 moderate lower body reconditioning schedule template ....................... 12-7
  Table 12-4. Category 2 moderate upper body reconditioning schedule template ....................... 12-8
  Table 12-5. Category 3 entry criteria ........................................................................................... 12-8
  Table 12-6. Category 3 minimum profile restrictions ................................................................... 12-9
  Table 12-7. Category 3 exit criteria .............................................................................................. 12-9
  Table 12-8. P3T drills, exercises and schedule template .......................................................... 12-13
  Table 12-9. Pregnancy and postpartum physical training exercises ......................................... 12-15
  Table 12-10. P3T core curriculum sessions .............................................................................. 12-16
  Table 13-1. Personal health inventory components .................................................................... 13-3
  Table 14-1. Future Soldier Program schedule ............................................................................. 14-4
  Table 14-2. OPAT improvement exercises .................................................................................. 14-7
  Table 14-3. Abbreviations for physical readiness training ........................................................... 14-9
  Table 14-4. Endurance activities ................................................................................................. 14-9
  Table 14-5. Ability groups for physical readiness training ......................................................... 14-10
  Table 14-6. BCT physical training schedule weeks 1-10 ........................................................... 14-10
  Table 14-7. Fitness training unit ACFT improvement schedule................................................. 14-16
  Table 14-8. FTU equipment requirements per 12 Soldiers for ACFT improvement training ..... 14-18