Monday Tuesday Wednesday Thursday Friday Saturday Sunday x x Resistance/ Moderate Resistance/ Moderate Moderate Neuromotor Aerobic Neuromotor Aerobic Aerobic (60 mins) (30 mins) (60 mins) (30 mins) (30-45 mins) Vigorous Flexibility/ Vigorous Flexibility/ Aerobic Mobility Aerobic (20 Mobility (20 mins) (30 mins) mins) (30 mins) Monday Tuesday Wednesday Thursday Friday Saturday Sunday x Moderate Resistance/ Moderate Resistance/ Moderate Moderate Aerobic Neuromotor Aerobic Neuromotor Aerobic Aerobic (30-45 (60 mins) (30 mins) (60 mins) (30 mins) (30-45 mins) mins) Vigorous Flexibility/ Vigorous Flexibility/ Aerobic Mobility Aerobic Mobility (20 mins) (30 mins) (20 mins) (30 mins) Monday Tuesday Wednesday Thursday Friday Saturday Sunday Resistance/ Moderate Resistance/ Moderate Resistance/ Moderate Moderate Neuromotor Aerobic Neuromotor Aerobic Neuromotor Aerobic Aerobic (60 mins) (30 mins) (60 mins) (30 mins) (60 mins) (30-45 mins) (20 mins) Vigorous Flexibility/ Vigorous Aerobic Flexibility/ Vigorous Flexibility/ Aerobic Mobility (20 mins) Mobility Aerobic Mobility (20 mins) (30 mins) (30 mins) (20 mins) (30 mins) Nutrition Nutrition is an integral component of a successful physical training program. The ability of a Marine to perform physically demanding programs will be limited without proper nutrition. A conscious effort should be made to tie physical demands with scientifically proven performance nutrition concepts. Minimum considerations should include proper caloric intake and meal/snack timing. These considerations should be tied to a units training/PT schedules to ensure maximum training benefit. For further guidance seek assistance from local SMEs including: FFIs, MCCS, SemperFit, Dietician/ Nutritionist, HITT, etc.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Resistance/ Neuromotor (60 mins) Vigorous Aerobic (20 mins) Moderate Aerobic (30 mins) Flexibility/ Mobility (30 mins) Resistance/ Neuromotor (60 mins) Vigorous Aerobic (20 mins) x Moderate Aerobic (30 mins) Flexibility/ Mobility (30 mins) Moderate Aerobic (30-45 mins) x Monday Tuesday Wednesday Thursday Friday Saturday Sunday Moderate Aerobic (30-45 mins) Resistance/ Neuromotor (60 mins) Vigorous Aerobic (20 mins) Moderate Aerobic (30 mins) Flexibility/ Mobility (30 mins) Resistance/ Neuromotor (60 mins) Vigorous Aerobic (20 mins) Moderate Aerobic (30 mins) Flexibility/ Mobility (30 mins) Moderate Aerobic (30-45 mins) x Monday Tuesday Wednesday Thursday Friday Saturday Sunday Resistance/ Neuromotor (60 mins) Vigorous Aerobic (20 mins) Moderate Aerobic (30 mins) Flexibility/ Mobility (30 mins) Resistance/ Neuromotor (60 mins) Vigorous Aerobic (20 mins) Moderate Aerobic (30 mins) Flexibility/ Mobility (30 mins) Resistance/ Neuromotor (60 mins) Vigorous Aerobic (20 mins) Moderate Aerobic (30-45 mins) Moderate Aerobic (20 mins) Flexibility/ Mobility (30 mins) Nutrition Nutrition is an integral component of a successful physical training program. The ability of a Marine to perform physically demanding programs will be limited without proper nutrition. A conscious effort should be made to tie physical demands with scientifically proven performance nutrition concepts. Minimum considerations should include proper caloric intake and meal/snack timing. These considerations should be tied to a units training/PT schedules to ensure maximum training benefit. For further guidance seek assistance from local SMEs including: FFIs, MCCS, SemperFit, Dietician/ Nutritionist, HITT, etc.
Final%20OPFOR%20PT%20Playbook%20Template%2020NOV2017.docx