BISON FMFRP 0-lB Marine Physical Readiness Training for Combat STA, i E UI'JIVERSITY OF NEW YORK AT BuFFALO APR ~ 1 19-89 \ l.~ OuCUiii tNTS DEPOSITORY LI8R.A,RY 0433 U.S. Marine Corps PCN 140 000010 00 UNITED STATES MARINE CORPS Marine Corps Combat Development Command Quantico, Virginia 22134-5001 29 January 1988 FLEET MARINE FORCE REFERENCE MARINE PHYSICAL READINESS PUBLICATION••..•.•..••••O-lB TRAINING FOR COMBAT 1. PURPOSE Fleet Marine Force Reference Publication (FMFRP) 0-lB, Marine Physical Readiness Training for Combat, is intended for use by all Marines. It provides the information and references necessary to establish and conduct physical conditioning programs to prepare Marines for the physical demands of combat. 2. APPLICABILITY Although not directive, this handbook is intended for use as a reference by all Marines in developing unit physical readiness training for combat. This FMFRP does not establish policy for the conduct of physical fitness training. Refer to Marine Corps Order 6300. 3_ for applicable Marine Corps policy on physical fitness. It may also be used as a basis for instruction conducted by unit leaders or as a reference for instruction or training. 3. RECOMMENDATIONS To improve this manual, the MAGTF Warfighting Center seeks comments and recommendations from the user. Officers and noncommissioned officers with constructive comments are encouraged to respond. Lack of response will be considered as concurrence. The User Suggestion Form which follows can be detached and forwarded to -- Commanding General Marine Corps Combat Development Command (WF 06) Quantico, Virginia 22134-5001 4. DISTRIBUTION Initial distribution of FMFRP 0-1B on this list should ensure that organizations are provided copies. is shown appro below. priate Addressees subordinate 0 N I. HOPKINS Brigadier neral, u.s. Marine Corps Assistant Chief of Staff, WarFighting Marine Corps Combat Development Command Quantico, Virginia 22134-5001 DISTRIBUTION: TDJ USER SUGGESTION FORM From: To: Commanding General, Marine Corps Combat Development Command (WF 06), Quantico, Virginia 22134-5001 Subj: FMFRP 0-1B, MARINE PHYSICAL READINESS TRAINING FOR COMBAT, RECOMMENDATIONS CONCERNING 1. In accordance with the Promulgation Page to FMFRP 0-1B, which invites individuals to submit suggestions concerning this FMFRP directly to the above addressee, the following unclassified recommendation is forwarded: Page Article/Para No. Line No. Figure/Table No. Nature of Change: __ Add Delete __ Change Correct 2. Proposed New Verbatim Text: (Verbatim, double spaced; continue on additional pages as necessary.) 3. Justification/Source: (Need not be double spaced.) NOTE: Only one recommendation per page. DEPARTMENT OF THE NAVY NO POSTAGE NECESSARY IIIIII IF MAILED IN THE UNITED STATES OFFICIAL BUSINESS PENALTY FOR PRIVATE USE $300 BUSINESS REPLY MAIL FIRST CLASS PERMIT NO 12495 WAS~INGTON, DC POSTAGE WILL IE PAID IV U.S. MARINE CORPS Commanding General Marine Corps Combat Development Command (WF 06) Quantico, Virginia 22134-5001 PREFACE This Fleet Marine Force Reference Publication is a revision of U.S. Army publication, Physical Readiness Training, dated 1969, referred to throughout as FM 21-20. MARINE PHYSICAL READINESS TRAINING FOR COMBAT Chapter 1. Section I. Paragraph 1101 1102 1103 1104 1105 1106 1107 Section II. 1201 1202 1203 1204 1205 1206 1207 1208 Table of Contents Physical Readiness Leadership Role of Physical Fitness In Combat Page Purpose of Physical Fitness Training 1-1 Scope of the Manual 1-1 Commanders Role 1-2 History of Military Physical Readiness 1-2 Physical Demands of Combat 1-3 Physical Effects of Combat Stress 1-3 Limits of Physical Readiness 1-4 Fundamentals of Physical Fitness Fitness for Marines 1-5 Components of Physical Fitness 1-5 Types of Exercise 1-6 Principles of Physical Conditioning 1-6 Three Stages of Physical Conditioning 1-7 Effects of Climatic Conditions 1-7 Warming Up and Cooling Off 1-8 Physical Activity as Age Increases 1-8 Section III. Goals of Physical Readiness Training 1301 1302 1303 Section IV. 1401 1402 1403 Chapter 2. Section I. 2101 2102 2103 2104 2105 2106 Necessity for Physical Readiness Training 1-9 Objective of Physical Readiness Training 1-9 Benefits of Exercise 1-10 Leadership Roles Psychological Leadership 1-12 Command and Supervisory Functions 1-12 Small-Unit Leaders and Instructors 1-14 Physical Readiness Training Programs Development of a Programs Guidance for Planners 2-1 Marine Corps Mission 2-1 Evaluation of Fitness 2-1 Integration of Training 2-1 Activities at the Unit Level 2-2 Steps in Planning 2-3 i 2-5 2-7 2-10 2-10 2-11 3-1 3-1 3-1 3-8 3-9 3-12 3-13 3-14 3-14 3-16 3-16 3-20 3-23 3-27 3-27 3-30 3-32 3-35 3-37 3-39 3-40 2107 2108 Section II. 2201 2202 2203 Chapter 3. Section I. 3101 3102 3103 3104 3105 3106 3107 3108 3109 Section II. 3201 3202 3203 3204 Selection of Activities and Systems Sample Weekly Programs Remedial Physical Training Need for Attention Identification of Individuals Administration of Remedial Action Physical Conditioning Activities Marching Under Load General Training Goals Movement Planning Individual Load March Techniques and Procedures Tactical Marches Administrative Marches Forced Marches Night Marches Conditioning Drills One, Two, and Three General Conditioning Drill One Conditioning Drill Two Conditioning Drill Three Section III. Rifle and Log Drills 3301 3302 3303 3304 Section IV. 3401 3402 Section v. 3501 3502 Rifle Drill Exercises Performed with Rifles Log Exercises Exercise with Logs Grass Drills General Grass Drill One and Two Guerrilla Exercises General Guerrilla Tables ii Section VI. 3601 3602 3603 Section VII. 3701 3702 3703 3704 Running Running Types of Running Orienteering Circuit Training General Fixed Strength Circuit Moveable Strength Circuit Circuit-Interval Table Section VIII.Basic Physical Skills and Obstacle Courses 3801 3802 3803 3804 3805 Section IX. 3901 3902 3903 3904 3905 3905 Chapter 4. Section I. 4101 4102 4103 4104 Section II. 4201 4202 4203 General Basic Physical Skills Obstacle Courses Conditioning Obstacle Courses Confidence Obstacle Courses Individual Exercise Programs General The Bench Conditioner The 6-12 Plan Weight Training Weight Lifting Isometric Exercising Combat Water Survival Marine Corps Water Survival Program Military Swimming Program Development Qualification Standards and Training Guidelines Water Survival/Swimming Qualification Standards and Test Procedures Water Sports and Competitive Activities General Water Relays Water Polo 3-43 3-44 3-46 3-47 3-47 3-52 3-55 3-59 3-59 3-64 3-65 3-68 3-76 3-76 3-82 3-96 3-96 3-99 4-1 4-1 4-1 4-3 4-5 4-5 4-5 Section III. The Battle Swimming Test 4301 General 4-8 4302 The Battle Swimming Test 4-8 iii Chapter 5. Section I. 5101 5102 Section II. 5201 5202 Section III. 5301 5302 Section IV. 5401 5402 5403 5404 Chapter 6. 6001 6002 6003 6004 6005 6006 6007 6008 6009 Chapter 7. 7001 7002 7003 7004 7005 7006 7007 Appendix A .Index Competitive Conditioning Activities Organization of Competitive Activities Leadership of Competitive Activities Military Field Meets Combatives Description and Objective Combative Tables Relays Description and Objective Relay Tables Team Contests and Athletics Description and ObjectiveTeam Contests Cross-Country and Distance RunningTeam Athletics Evaluation of Performance During Training Objectives of Combat Readiness The Physical Fitness Test Other Methods of Evaluation Responsibility Commander's Physical Fitness ProgramOther Formal Tests Physical, Readiness Test Airborne Trainee Physical Fitness Test Battle Fitness Test The Human Body General Systems of the Body The Skeleton The Muscles Functioning of the Skeleton and Muscles The Circulatory and Respiratory SystemsCardiovascular Functioning Instructor Hints and Instructor Training iv 5-l 5-2 5-5 5-5 5-9 5-10 5-18 5-19 5-23 5~25 6-1 6-1 6-1 6-2 6~2 6-4 6-4 6-7 6-1~ .7-1 7-2 7-2 .7-3 7-5 7-6 7-6 Index-! Chapter 1 PHYSICAL READINESS LEADERSHIP Section I. Role of Physical Fitness In Combat 1101. PURPOSE OF PHYSICAL FITNESS TRAINING Physical fitness training in the Marine Corps has one purpose: to prepare Marines to physically withstand the rigors of combat. All other goals of physical fitness training are subordinate to and must support attainment of this goal. The idea that only infantry or reconnaissance units and their attachments normally face physically demanding combat is wrong. This error must not influence the priority commanders of combat support, combat service support, aviation, and headquarters units give to physical fitness for combat. Physical fitness for combat has a high priority for all Marines. A sound, effective unit program, requiring limited time and material, offers a greater payoff in combat than many more expensive and time-consuming training programs. This handbook describes the concept and provides the ingredients of a program for commanders to use in carrying out one of their most serious responsibilities: ensuring that their Marines are physically ready for combat. 1102. SCOPE OF THE MANUAL This handbook provides guidance for all leaders, trainers, and planners of physical training programs. It describes unit physical fitness for combat training in the following chapters: a. Physical Readiness Leadership. Chapter 1 provides guidance to leaders in the conduct of physical combat readiness training. b. Physical Readiness Training Programs. Chapter 2 discusses how to structure programs to meet physical readiness goals in a variety of combat training situations. c. Physical Conditioning Activities. Chapter 3 discusses the primary physical conditioning activities which commanders may use to attain readiness for combat goals. Sections in this chapter address foot marches under load, strength-building activities, and activities which build confidence and the aggressive spirit needed in combat. d. Combat Water Survival. As an amphibious force, Marines cannot ignore the importance of combat water survival training. Chapter 4 describes a program for commanders to conduct this training. e. Competitive Conditioning Activities. Chapter 5 describes competitive activities which stress the relationship to combat actions, featuring teambuilding types of competition. f. Evaluation of Performance During Training. Chapter describes tests which m~asure individual and unit physical fitness for combat. g. The Human Body. Chapter 7 covers the structure and _functioning of the body. 1103. COMMANDER'S ROLE Major General Commandant John A. Lejeune in the 1921 edition of Marine Corps Manual expressed our philosophy of leadership. .Among other things, General Lejeune stated that 11 it will be necessary for officers . . . to endeavor to enlist the interest of their men in building up and maintaining their bodies in the finest physical condition. II It is significant that the Commandant prefaced these writings in 1921 with the statement that his thoughts were greatly influenced by the experience of World War I. We have never varied as a Corps from this belief that one of a commander's most serious respon sibilities is to have Marines physically prepared for combat. Senior commanders and their staffs carry out this role primarily by providing command emphasis, including planning, support, and supervision. Commanders: at the battalion/squadron and company/battery level execute a program of physical fitness for combat by close supervision and, most importantly, leadership by example. 1104. HISTORY OF MILITARY PHYSICAL READINESS Every war has revealed our military physical deficiencies during the initial periods of mobilization. This realization followed the Civil War and has recurred regularly with each national emergency. a. Training programs in each war were geared to the physical need of the era. Success was dependent upon the amount of time available during training to physically prepare Marines for battle conditions. Frequently, casualties in initial engagements were attributed to the inability of our Marines to physically withstand the rigors of combat over rugged terrain and under unfavorable climatic conditions. With adequate preparation, Marines have always handled the test of battle. b. During World War II, the first physical conditioning doctrine that could be scientifically justified by testing was introduced. As the war progressed, this program was effective in the physical conditioning of millions of Marines for combat. c. Postwar periods have traditionally been a time of consolidation. Unfortunately, some lea.ders considered the conditioning phase of training to be a wartime tool. With such a philosophy prevalent between wars, physical readiness was relegated to secondary importance resulting in a serious lowering of combat effectiveness. The initial commitment of Marines in Korea dramatically: displayed this failure to rebognize the extreme physical demands of warfare. Call-up of large numbers of reserve Marines and pressing them into the war within weeks after call-up mainly caused the loss in effectiveness~ d. Costly lessons learned from our military experiences over a period of years and the course of several wars led to an increasing interest in the physical conditioning of the individual Marine. No longer can we afford b. Upper Body Strength and to emphasize physical fitness Stamina. Some common demands during wartime and deemphasize it that combat places on upper body during peacetime. It is evident strength and stamina are rapidly that, in spite of increased emplacing crew-served weapons; mechanization and modern weapons, handling large-caliber ammunition physical readiness retains a for extended periods; climbing vital place in the life of each walls, cliffs, and other high individual Marine and in every obstacles; and performing field unit within the Marine Corps maintenance on aircraft or heavy regardless of mission. machinery. e. Commanders are well aware of c. Competitive, Combative the need for rugged and wellSpirit. While part of this critconditioned Marines. The daily ical aspect of combat readiness demands of housekeeping, mainis mental and emotional, robust tenance, support, training, physical condition and a training operations, and other timeprogram which promotes physical consuming tasks make it necessary aggressiveness greatly enhance a for commanders to set aside time competitive and combative spirit. for frequent, regular, and Activities which force Marines to vigorous exercise periods. overcome natural physical fear, which directly leads to fatigue, 1105. PHYSICAL DEMANDS OF COMBAT are particularly valuable. There are three primary elements 1106. PHYSICAL EFFECTS OF COMBAT of effective physical fitness for STRESS combat: lower body strength andstamina; upper body strength and It has been thoroughly documented stamina; and a competitive, combathat the added uncertainty and tive spirit. Cardiovascular stress of combat have a major functioning is not treated as a physical effect on Marines as well separate element since it is a as the acknowledged psychological necessary foundation for the other effect. In other words, in combat, three. Exercises and activities fear equals fatigue. In train designed to improve Marines' ing 1 we cannot easily reproduce condition in the three primary this combat stress which reduces elements will foster good the effectiveness of individuals cardiovascular and respiratory and units. However, we can produce condition. fatigue and psychological doubt in training situations by developing a. Lower Body Strength and a challenging physical training Stamina. Some common demands program which stresses the partic that combat places on lower body ipants. This compels Marines to strength and endurance are exercise their ability to continue marching long distances under to function under difficult and load and functioning effectively trying conditions. Such activities at the destination; moving as long foot marches under load quickly and evasively under fire; and difficult confidence courses and carrying wounded Marines to train Marines to overcome their safety. own fear and fatigue. Rugged 1-3 competitive activities such as martial arts and pugil stick fighting prepare Marines psychologically to overcome an opponent as well as their own fear and fatigue. This sort of physically demanding trainingbuilds self-confidence and unit morale. The adage that "the unit that sweats more in peacetime will bleed less in battle" certainlyapplies to its physical training program. Athletic coaches have long followed this approach bysuch practices as having teams shoot foul shots after wind sprints in order to strengthentheir mental conditioning and toughness. Although pushingMarines to their limit is necessary, commanders often set lower standards initially than ultimately desired. The program should then call for steadily increasing the difficulty. A goodguide for a starting point is a standard that will be physicallyand psychologically demanding for no less than three-fourths of the unit . Expressed another way, no more than one-fourth of the unit should be working at less than . their limit. The programshould progress quickly, augmented, if needed, by remedial training for those unable to meet the unit standards, until the training is challenging for all but the most exceptional Marines in the command. Commanders must never forget that Marines expect to be challenged and thrive on being pushed to their limit. 1107. LIMITS OF PHYSICAL READINESS A well-conditio.ned Marine unit has a significant advantage in combat, but this does not mean that physical conditioning can substitute for technical knowledge or goodplanning. For instance, units must, as discussed in chapter 3, pursue a continuing and challenging program of marches under loads. This does not disprove the axiom that fighting men, if required to carry over one-third of body weight, will gene.rallybecome ineffective in battle. Leaders and planners must decide what is essential to be carried and must use an effective logistic distribution system, such as unit trains, to make remainingi terns available when they are needed. In a similar vein, the valid requirement to foster a competitive and combative spiritin Marines does not excuse leaders from the responsibility to practice tactics which will not needlessly risk lives. Physicalreadiness for combat is a vital goal, but it is only one part of a unit's overall readiness for the test of combat. Section II. Fundamentals of Physical Fitness 1201. FITNESS FOR MARINES Total combat readiness includes technical proficiency and mental, emotional, and physical fitness. If any one of these attributes is lacking, combat effectiveness suffers proportionately. Without technical fitness, Marines lack the knowledge and skill to fight; without mental and emotional fitness, they lack the incentive and1 will to fight; and without physical fitness, they lack the physical ability and confidence to fight. Physical fitness in a Marine means a whole and healthy body, the capacity for skillful and sustained performance, the ability to recover from exertion rapidly, the desire to complete a designated task, and the confi dence to face any eventuality. 1202. COMPONENTS OF PHYSICAL FITNESS A sound body, free of disease and defect, does not in itself constitute physical fitness. Before an untrained Marine can be considered physically fit for combat, the following traits must be developed: a. Strength. Every Marine needs enough strength to perform the heaviest task encountered in routine and emergency activities. The basic areas where strength is required are in the arm and shoulder girdle, abdomen, back, and legs. Muscles increase in size, strength, and firmness with regular and strenuous exercises. Without work, they grow flabby and weak. b. Endurance. Each Marine needs sustaining power to maintain the maximum ability without undue fatigue. There are two types of endurance: (1) Muscular Endurance. The Marine needs muscular endurance to fight the enemy under the most tiring · combat conditions . Muscular endurance is the ability to perform continuous work over long periods of time. Endurance depends on the bloodstream's ability to deliver large amounts of oxygen and nutrition to the muscle masses and then carry away the waste products quickly. (2) Cardiovascular-Respiratory Endurance. The development of cardiovascular-respiratory endurance ("wind") is necessary to maintain muscular endurance. Cardiovascular-respiratory endurance depends on the efficiency of the blood vessels, lungs, and heart. The· maximum effort a Marine can exert over a period of time is limited by the capacity to absorb oxygen and expel carbon dioxide. The average Marine's cardiovascular-respiratorycapacity can be greatly increased by exercise. c. Agility. A Marine must be able to change direction quickly and as faultlessly as possible. The ability to react instantly and to maintain orientation during rapid changes of body position is important to survival. This important ability may be developed by conditioning exercises that require varied and rapid changes of body position on the ground and in the air, such as obstacle courses. d. Coordination. Coordination is the ability to move all parts of the body in a smooth, efficient, and concerted effort (commonly called timing). A wellcoordinated individual does not make useless movements. An individual who moves with precision and accuracy saves energy. Coordination is best developed by practicing diversified muscular activities and skills affecting all body parts. 1203. TYPES OF EXERCISE Basically, there are two forms of exercise: isotonic and isometric. Both forms are contained in the activities found in this manual. a. Isotonic. Isotonic exercises are those in which the expenditure of energy is regulated and released during concentrated efforts. The regulated expenditure of energy is controlled by both the mode of exercise and the individual's effort. This type of effort is common to most exercise and sports. To develop endurance, coordination, and flexibility, isotonic exercise must be used. Strength can also be developed or increased through this type of exercise. b. Isometric. Isometric exercises are those in which maximum effort is applied and held until the engaged muscle energy is depleted during a single contraction effort. The individual exerts full force against an immovable object for a: relatively short period of time (6 to 10 seconds) and then repeats the contraction several times with a short period of between each contraction. type of exercise develops strength; therefore, it limited application. rest This only has 1204. PRINCIPLES OF PHYSICAL CONDITIONING Men and women vary in their physical makeup. Physiological (body) function and reaction also vary in proportion to heavy demands placed upon the body.' To attain the maximum benefit without sacrificing MArines' welfare, fitness must grow with a careful program of conditioning. To allow for adjustments in body functioning as the conditioning program progresses and to ensure attainment of objectives, the following principles of physical conditioning must be applied: a. Overload. As strength and endurance increase, the physical load must be increased until the desired level of fitness is reached. b. Progression. In beginning stages, the load must be moderate. Gradual progression from this low state of fitness to a higher state is possible through application of a progressive program. c. Balance. An effective program utilizes various types of activities and provides for the concurrent development of strength, endurance, and coordination as well as basic physical skills. d. Variety. Some programs fail because the routine becomes boring. The most successful include cona. Exercise In High Temperatures programs always ditioning activities, competitive and High Humidity. Marines can events, and military physical endure strenuous physical activity in extremely hot temperatures skill development. if they are given an opportunity e. Regularity. There is no easy to become acclimated and if they or occasional way to develop take enough salt and water. It is physical fitness. Regularity of essential to continue physical exercise is a must, with daily training programs in hot exercise preferred. climates. Ma,rines can better withstand high temperatures when 1205. THREE STAGES OF PHYSICAL they are well-conditioned. High CONDITIONING humidity combined with high temperatures presents a seriousconditions Unconditioned or poorly condidanger. These tioned Marines pass through the prevent the natural cooling of the body by the evaporation offollowing stages in reaching the desired state of physical perspiration. Training schedules should conform to the provisionscondition. of the base commander in respect a. Toughening Stage. This stage to wet bulb conditions . Those is approximately 2 weeks long and who conduct training under these is usually characterized by conditions should monitor weight muscular stiffness and soreness loss and be careful to make fluid followed by recovery. replacement adjustments. b. Slow Improvement Stage. This b. Exercise at High Altitudes. stage is approximately 6 to 10 Certain problems are encountered weeks long and is characterized in conditioning Marines stationed by slow and steady improvement in high altitudes because the until the desired level, or a heart undergoes greater exertion high level, of fitness is during exercise. It is particattained. ularly important that only light exercise be given initially at c. Sustaining Stage. This stage such altitudes. A Marine's body to highgoes on indefinitely in order to gradually adjusts maintain the level of altitudes within a few weeks. conditioning achieved by passage After this adjustment, pro through the previous stages. gressively greater amounts of exercise are possible. 1206. EFFECTS OF CLIMATIC CON DITIONS c. Exercise in Arctic Regions.Military duty in the arctic is soa high . level of Temperature, both atmospheric and arduous that body, affects the physical physical conditioning is essenProper tial. Because of the difficulties performance of Marines. maintenance of body temperature of carrying on physical condi through warm up exercise, proper tioning exercises in extreme dress in cold weather, and removal cold, Marines should be condi or adjustment of clothing in hot tioned to the highest level pos weather is necessary for effective sible before they arrive. A performance and health. Climatic sustaining program will then factors to be considered are the maintain that level. When exercising in cold weather, Marines following: 1-7 should be required to remove excess clothing to prevent them from becoming damp with perspiration. 120 7 • WARMING UP AND COOLING OFF It is a fundamental physiological principle that Marines should warm up gradually before taking strenuous exercise. Such action speeds up the circulation to prepare the body to take an overload and helps to prevent injury to muscles and joints after exercising. Marines should be kept mildly active, walking, stretching, or performing some other mild muscular activity until breathing and temperature have returned to normal. Marines should never be allowed to cool off too rapidly; in cool or cold weather, they should put on additional clothing during the cooling-off period. 1208. PHYSICAL ACTIVITY AS AGE INCREASES Combat makes severe physical demands on Marines. All Marines, regardless of age, must be physi cally ready to meet these demands. There is no physiological reason to cease exercise or exertion with age. Increased age usually brings increased responsibility which, in many instances, leads to a routine that can become almost devoid of physical activity. The key to fitness with increased age is to continue exercising at a reasonable level and to include exercise of a vigorous type in the daily routine. Older persons who have not regularly maintained a reasonable state of physical fitness require more time than younger persona to become fit. Such individuals usually require a longer period of time to recover from physical effort than younger Marines. If general health is good, evidence shows that older Marines can develop and maintain a degree of fitness which permits vigorous activity and proper performance of duties. It is both the individual's and the commander's responsibility that all Marines continue a daily sustaining exercise program. Section Ill. Goals of Physical Readiness Training 1301. NECESSITY FOR PHYSICAL READINESS TRAINING A very important objective of training is attainment and maintenance of operational readiness. Marines must be physically ready for operations at any time and under all conditions of climate and environment. A combination of training to develop proficiency in physical skills and conditioning to improve strength and endurance results in physical readiness for combat. The degree of physical fitness required of Marines can be acquired through physical exercises in a normal well-coordinated and closely monitored training routine. The performance of purely military duties, such as drills and marching, is not enough to build all the desired areas of fitness. Few recruits are physically fit for the arduous duties ahead of them. The softening influences of our mechanized civilization and the difficulties of conditioning Marines make physical fitness more important than ever before. If Marines are to be fully developed to and maintained at the desired standard of physical fitness, a well-conceived plan of physical readiness training must be a basic part of every training program. Marines cannot be adequately prepared in any other way for the hard work and arduous demands required on the battlefield. 1302. OBJECTIVE OF PHYSICAL READINESS TRAINING The overall objective of the physical readiness training program is to develop individuals and units who are physically able and ready to perform their duty assignments or missions during training and in combat. To attain the objective of physical readiness, exercise activities must develop the following areas: a. Strength and Endurance. Developing adequate strength to perform required duties and adequate endurance to sustain activity over a long period of time. b. Muscle Tone. Developing muscle tone adequate to maintain proper posture and reasonable weight control. c. Skills. Developing military physical skills which are essential to personal safety and effective combat performance. As skill is developed, agility and coordination are attained. The essential skills are- ( 1) Marching Under Load. Marching with individual unit weapons and equipment. and ( 2) Running. sprint running Distance on roads and and cross-country. (3) Jumping. Broad jumping and vertical jumping downward from a height. ( 4) Dodging. Changing body direction rapidly while running. ( 5) Climbing and Traversing. Vertical climbing of ropes, poles, walls, and cargo nets. Traversing horizontal objects such as ropes, pipes, and ladders. ( 6) Crawling. High crawling and low crawling for speed and stealth. (7) Throwing. Propelling objects, such as grenades, for a distance with accuracy. (8) Vaulting. Surmounting low objects, such as fences and barriers, by use of hand assists. (9) Carrying. Carrying objects and employing man-carries. (10) Balancing. Maintaining proper body balance on narrow walkways and at heights above normal. ( 11) Falling. Contacting the ground from standing, running, and jumping postures. ( 12) Surviving in Water (Or Other Specialized Situations) . Using water survival techniques. d. Character Traits. Instilling character traits which help accomplish military missions to include- ( 1) Confidence. Confidence develops through achieving progressively more difficult tasks as physical ability grows. (2) Aggressiveness. Participation in combative activities and contests develops desire and willingness to ov.ercome an opponent. ( 3) Reaction Under Pressure. Competitive contests and game situations train Marines to think and to act quickly while under pressure. ( 4) Teamwork. Teamwork develops through competitive events in which a number of Marines must coordinate their efforts to accomplish a physical task. 1303. BENEFITS OF EXERCISE The benefits of exercise are not always understood. Some of the more important results of exercise are listed below: a. Improved Muscle Tone. Muscular tone improves and, at the same time, muscular strength and endurance are built up. b. Cardiovascular-respiratory Endurance. Cardiovascularrespiratory endurance, or wind, improves through a process of opening up dormant lung capacity to absorb greater amounts of oxygen. c. Circulation. Circulation of the blood speeds up and extends to a greater portion of the body as exercise forces the blood to service all parts of the body. The efficiency and effectiveness of the heart, lungs, and blood vessels improve. d. Flexibility. A wider range of muscular movement is possible and rapidity in physical skills grows. i e. Elimination of Body Waste~ Bending and twisting the i body and the general speedup of i body processes caused by exercise regulate and help eliminate body wastes. f. Tension. Working off excess nervous energy and relief from daily worries and cares relieve tension. Participation in exercises leaves little time for worry. g. Sleep. Sleep improves because muscles are healthfully tired after a bout of exercise. A by-product of sound sleep is relief of tension. h. Obesity Control. Control of obesity (fat) is made possible by using up excessive amounts of fat-producing food elements. i. Injury Susceptibility. Susceptibility to injury is reduced through exercise. Muscles, tendons, and joints are strengthened. Injuries such as hernia, back strain, and joint sprains are less likely to occur if muscles are maintained in proper tone. Section IV. Leadership Roles 1401. PSYCHOLOGICAL LEADERSHIP The full development of a Marine's resources is not all physical. To be effective in developing physical readiness, leaders must realize that mind and attitude are also important to success. The more important psychological considerations are to- a. Promote Understanding of the Value of Physical Readiness. A desire to be physically ready should be created in all Marines. Motivation is increased and Marines take greater interest in their individual physical fitness if they understand the value and benefits of vigorous exercise. When Marines realize their efforts are an investment in their own personal welfare, it should not be difficult to obtain their cooperation. Marines should understand the objectives, the benefits, and the value of each type of exercise activity in their program. They should also understand the r,elation of physical readiness to survival in combat. b. Maintain a Positive Approach. Physical readiness training for combat is strenuous and demanding. It is a responsibility of leadership to create an atmosphere where all desire to participate fully. This attit~de should be fostered. A negative approach must not be identified with physical readiness training1 even with those having dif, ficulty. Only in unusual cases should fear of punishment be the motivating factor behind good performance. For those few who cannot keep up or attempt to malinger, an effective remedial program is essential. c. Seek Cooperation and Develop Morale. In a program placing maximum physical stress upon individuals, it is necessary to gain their cooperCition. Favorable reaction is enhanced by proper planning and organization, challenging, requirements, use of competition, and application of ft progressive program resulting in physical fitness. As physical fitness grows, morale also grows. 1402. COMMAND AND SUPERVISORY FUNCTIONS a. Command Functions. Cominanders ~hould take the following actions to support physical readiness training: (1) Lead by personal example. (2) Instill command interest and indicate to subordinate personnel the importance of this training to the welfare of the organization: (3) Allot sufficient time for the achievement of objectives and monitor the use of such allotted,time. The substitution of other training or routine duties for scheduled physical readiness training is unsound and unwise. (4) Assign and properly utilize qualified personnel to supervise and conduct physical readiness ,training. If leaders are not competent, take action ,to ensure they become competent quickly. Reassign those who do not meet this standard to other duties. (5) Make necessary facilities and funds available to support a program to develop physical readiness within all personnel. (6) Measure the physical fitness of individuals and units in order to evaluate progress and to determine if the program is successful. b. Supervisory Functions. Leaders responsible for planning, conducting, and supervising physical readiness training should take the following actions: ( 1) Prepare physical readiness training schedules which apply the principles of physical conditioning and which aim for a particular type of program plan. (2) Provide for wide participation of as many Marines as possible. All Marines, regardl~ss of position or age, will benefit from regular exercise. In some instances, special efforts are necessary to overcome obstacles to regular and frequent training. Special effort is also necessary to ensure remedial conditioning. Such conditioning should occur for those who are physically substandard and after extended absence due to leave, sickness, injury, and travel. (3) Prevent waste or unwise use of time allotted for physical readiness training. Time-wasters include unprepared instructors; assignment of one instructor to a group larger than a platoon; progression which does not keep pace with the physical development of the Marines; extreme formality; inadequate equipment or facilities which require waiting turns to exercise; and lengthy rest periods between exercises which interfere with the application of overload. (4) Ensure that the program contains vigorous physical activity. Such activity places progressively greater demands upon the body during each exercise session and also over the duration of the training program. To be of benefit, exercise must tire the muscles and cause the heart to increase its rate of beat. (5) Set an overall objective for each physical fitness program. Observe the training as necessary to ensure that the established objectives are being achieved. ( 6) Observe physical readiness training to insure the use of a positive approach. To implement a positive attitude, small-unit leaders and instructors should personally set the example; have an understanding, fair, and sympathetic attitude; recognize individual differences; and motivate Marines toward their best effort. (7) Guide and inform small-unit leaders and instructors concerning approved techniques, directives, and literature. As necessary, arrange for local training of instructors to include clinics, conferences, schools, and demonstrations. (8) Determine the effectiveness of physical readiness training by personal participation in and observation of training, analysis of field inspection reports, and analysis of individual physical fitness test scores. Scores may be combined to reflect the fitness of the unit. 1403. SMALL-UNIT LEADERS AND INSTRUCTORS a. Responsibility. The instruction and conduct of physical readiness activities are the function of company/battery commanders , platoon leaders and persons assigned as instructors. Experience has proved the effectiveness of physical fitness development when conducted in company-and platoon-size units under direct control of the leader with overall supervision by the parent-unit commander. For example, all the platoons of a company may exercise at the same time under the general supervision of the company commander, with each platoon conducting the assignment separately and under its own leadership. b. Leader's Assignment. A small-unit leader or an instructor in a school or training activity is assigned to a combat unit or to a support unit. In this assignment, the leader is responsible for all training to include physical readiness training. In a different situation, the noncommissioned officer (NCO) or officer may be assigned as a full-time physical readiness instructor. This contrasts to a unit leader assignment where only part of the time is devoted to such training. In either case, the leader will hold an important and vital position for the physical fitness of Marines. c. Leader' s Training. Leaders may come to the assignment either fully or partially trained. It may be their first responsibility for the development of physical fitness. If they have had previous training through experience, make certain that their information is supplemented with study of this manual. If they have had professional training in physical education during civilian life, but no military experience, they should also: use this manual to learn the methods used by the Marine Corps. A new leader should take advantage of various ways to learn including attendance at leader training courses, self-study, practice, and discussion with more experienced leaders. d. Leader's Objective. As a physical readiness training instructor, the leader has two general objectives. The first is to motivate Marines to want to be physically fit. The second is to conduct a program that will develop a high degree of physical fitness. Motivated Marines will react enthusiastically to such a program. It aids greatly in achieving local program objectives. e. Leader's Personal Fitness. A unit leader who must instruct and ~emonstrate physical activities must be in physical condition to do the job without undue physical stress. The leader should be able to do those things that must be demonstrated. The leader's strength, endurance, posture, and ·skill should set the example. This does not mean that the leader must excel, as other . Marines do not expect championship performance. However, they do expect, and deserve, a creditable showing of fitness for the job. · f. Leader' s Knowledge. The leader must have three types of knowledge to properly administer physical readiness training. They are- ( 1) Knowledge of Marines. The leader must understand Marines, know how to lead and motivate them, understand how theylearn, and apply this knowledge wisely in the day-to-daytraining situation. (2) Understanding of BodyFunctioning. A more intelligent exercise program results from understanding and applying the principles which govern physical conditioning of the body.The leader with such knowledge can better prescribe, adjust,and regulate exercise types, amounts, and progression to attain fitness. (3) Understanding Exercise Activities. The leader needs to understand the contribution each type of physical activitymakes to phy~ical fitness, and how to use each activity to develop fitness. Skill to demonstrate and lead the various activities is a necessary partof technique and is invaluable to the instructor or small-unit leader. (reverse blank) 1-15 Chapter 2 PHYSICAL READINESS TRAINING PROGRAMS Section I. Development of a Program 2101. GUIDANCE FOR PLANNERS This chapter instructs planners on physical readiness training procedures. It contains program planning guidance including factors to consider when developing programs; steps in assembling a program; definitions of activity packages and systems of exercise; selection of activity packages; and selection of systems used in implementing those packages. 2102. MARINE CORPS MISSION The mission of the Marine Corps is to seize and defend advanced naval bases and to perform other missions as the President of the United States may direct. Traditionally, to perform this mission, Marines have been projected into the area of operations by Navy vessels and have attacked hostile beaches over the shore in landing craft, assault amphibian vehicles, and helicopters. Recently, performance of this task has been somewhat complicated by the introduction of the concepts of maritime prepositioning and the airlanded Marine expeditionary brigade. Under these concepts, Marines, landed at airfields in foreign countries, will join their equipment at commercial ports. The distance between these airfields and ports is often 10 or more miles. In time of international cr~s~s, it can be expected that transportation assets will not be adequate. Marines from all elements of a Marine Air-Ground Task Force may have to march from the airfield to the site of their equipment. All Marines must be physically conditioned to rigors of conducting foot marches with individual weapons and equipment. 2103. EVALUATION OF FITNESS The Marine Corps mission is such that all Marines must constantly and consistently achieve a high level of fitness that prepares them for the demands of combat. While Marines have many different MOS' s, all Marines must be prepared for the demands of marching under load and performing basic infantry tasks, such as rear security and patrolling. While the physical fitness test remains our universal measure of individual fitness, it is the commander's responsibility to observe and evaluate the unit's ability to perform effectively in combat. Often the commander's most effective evaluation tool is weekly physical training sessions. The commander should participate in these sessions and see that they are fully integrated into the unit physical conditioning program. 2104. INTEGRATION OF TRAINING Training time must be used efficiently and wisely. Every opportunity to integrate physical training into other training activities should be seized. For example, foot marches under load can be integrated into the normal daily activities as a way to move from one training or work site to another. This integration reflects realism in training and should be used to maintain overall proficiency. To accomplish this requires imagination and enthusiasm on the part of the commander. The area of operations in which the training is conducted determines what can be integrated and how. If possible, training should also consider the terrain and climate of the area in which the unit will subsequently conduct training or operations. Training should include familiarization with special .equipment and the application of specialized techniques to tactical principles. Activities such as gun drills and command post emplacement drills also have physical conditioning value, particularly if supervised and done competitively or measured against time standards. 2105. ACTIVITIES AT THE UNIT LEVEL Physical readiness training is a command responsibility and is generally conducted in Marine units at the company and platoon levels. Battalion/squadron commanders must constantly supervise, making sure that all Marines are physically prepared for combat. a. Physical readiness training should usually be conducted weekly by each battalion/squadron-level unit, using events designed for all personnel (e.g., marches under load, battalion/ squadron runs, military field days, etc.). These events enable the commanders to de~onstrate personal leadership, and observe and evaluate the physical c~ndition and combat physical readiness of their Marines. This exercise period should be designed to elevate the unit's morale and emphasize unit identity through the wearing of uniforms and the carrying of battalion and company guidons. The battalion/squadron commander should make every effort to be a visible participant in the unit's physical readiness program on a weekly basis. These activities could be conditioning marches under load or a weekly calisthenics/unit run. The suggested times for these activities are early on Monday morning or late on Friday afternoon after the training week has been completed. The uniform may be physical training gear or utilities and boots. b. Commanders should be cautious of long runs in boots and utilities. This is not to suggest that units should not run in utilities, but to remind commanders that boots are designed for marching, not running. If commanders choose boots and utilities, they should select off-road routes which will provide a cushioning effect. c. Units should be made well aware of the commander's intent before the unit falls out for exercise. If the exercise period is conducted early in the morning, it need not necessitate an extensive shower/clean-up period afterward, so long as all Marines from the commander on doWn remain dirty. Commanders shoula inform their Marines not to fall out for these sessions in clean, pressed uniforms. d. The physical readiness training of headquarters units is often difficult to manage. Often physical training is left for individuals or sections to develop and manage on their own. This approach can be effective, but if not supervised, it can result in a "paper" program. Headquarters unit commanders should endeavor to conduct weekly integrated training which will enable them to evaluate the physical readiness of their personnel. Often this training has to be scheduled before or after normal working hours to maximize participation of the entire unit. 2106. STEPS IN PLANNING To implement workable and effec tive programs (as directed by CMC ALMAR 261/87) the planner must- a. Determine the Type of Program Needed. Marine units are inherently different in organization and mission. The physical readiness program must be tailored to the mission and to the current physical condition of most unit personnel. Programs to meet this need are of the following types: (1) Developmental Programs. Marines in a beginning or poor state of physical readiness need a program which will develop strength, endurance, physical skills, and character traits which are beneficial to successful accomplishment of military missions. Such programs should be applied progressively to rise gradually to a peak of fitness and skill. ( 2) Maintenance Programs. Once Marines reach the sustaining stage of conditioning, their goal is then to maintain this level by participation in a maintenance program. ( 3) Remedial Programs. The term "remedial" is usually .~pplied to those individuals or groups who possess substandard physical fitness. For example, a remedial physical conditioning program could be applied to persons who are overweight, who fail to reach physical fitness test standards, or who have missed extended periods of conditioning due to illness, injury, extended hospitalization, or other absence. Saturday training sessions are designed as remedial sessions for all individuals who either miss the daily training or have failed to meet adequate standards. Note that personnel in light duty or no-duty status should be expected to attend all training sessions, observing, supervising, or assisting as needed. b. Determine the Time Required. The amount of time for training operations varies considerably. However, every unit can find time to conduct physical readiness training. Frequent (i.e.,, daily) physical training of short duration--30 to 60 minutes--is preferred over occasional longer periods. Other demands for training time are so urgent that every minute of time allotted for .physical readiness training should be used. Determine the time required per week and divide it into daily blocks. c. Organize for Various Group Sizes. It is essential to stress exercise rather than formality. Marines must complete the program where they are--on the training field, in the motor poolj on the range, next to the classroom, in the office area, in the ~hop, aboard ship, or elsewhere. Although desirable, it is not always possible to as semble make prov1s1ons for anticipatedcompany-size units for physical training. Platoon-size groups are changes. appropriate for the proper conduct of physical conditioning f. Consider Needed Facilities. program can be activities. Certain situations An excellent may require exercise programs for conducted with practically no section-or squad-size units. facilities since there are exer cises which require no equipment. This manual outlines programs for all situations and types of However, a better program can be developed when supported by cer organizations. tain facilities and items of d. Allow for Weather and Exerequipment. Proper command supcise Area. In programing and port, plus ingenuity, will solve scheduling, the climate and terthis problem. (Items of equip rain often govern the selection ment, when necessary to support of activities. the recommended exercises, are included in the chapters on (1) Weather changes cause exercise activities.) differences in temperature, Specify Appropriate Uniform. rainfall, wind chill, anq snow. g. exercising These changes should be anticiThe uniform worn for pated as they dictate the type depends upon the season of the of program. Alternate plans year, the state of the weather, should be part of the schedule. and local regulations. Whenever Nevertheless, normal weather possible, Marines should be alike. Undershirts arechanges and rain should not dressed drive training inside. preferred as the upper garment when the weather permits. A (2) Local terrain and available uniform that restricts the free the body should not exercise areas may also influmovement .of ence the selection of activbe worn when exercising. ities and the type of program which it is possible to . suph. Consider Ava.ilab.il.ity--. of port. Some activities can be Instructors. Leaders who can lead and direct the scheduled activity 1 completed in nearly any area. mus~ be available. Organizational e. Plan for Seasonal Change. As units should train junior offi most physical readiness tra,ining cer~ and noncommissioned officers down to squad or section leaders is conducted outdoors, it is necessary to recognize seasonal to .instruct and lead the various change. A program should be activities. divided into fall, winter, Seai. Select Activity and System. spring, and summer parts. sonal change also causes change With the type of program needed in light. For example, an early and the objectives in mind, in the select an activity package or an morning program started summer will have ideal light conint~grated training package for each day's scheduled physical ditions, yet in the fall or win ter, darkness will occur at that training. At this same time,· the system to be used in employment same hour and interfere with the conduct of the program. Develop .of the selected activity or activities must be determined. programs in seasonal blocki, and 2-4 This selection affects equipment, areas, instructors, transportation, and other support requirements. j . Secure Command Participation and Support. Prepare and brief the commander to assure full understanding of the objectives and administration of the program. The full participation and support of the commander will greatly improve the level of success. k. · Supervise ·Execution. Determine needs, publish the program, and supervise its execution as a necessary part of developing the unit's training schedule. 2107. SELECTION OF ACTIVITIES AND SYSTEMS a. Exercise Activities. The planner must determine exercise activities which will be appropriate to include in the program. An exercise activity is a single means of exercise usually identified by the name applied; for example, running, log exercises, and obstacle course. Many exercise activities cart become part of activity packages. b. ··Activity Packages. Many of the.physical activities described in this manual are arranged in prescribed sequences and are known as activity packages. An activity package is a number of exercises of the same type, assenibled as a group or a set, and arranged in a specific sequence. Exercise packages are organized in such manner that not more than 15 minutes will be req\lired to complete the execution of any package. Each type of activity is explained in later chapters. The number of available drills, tables, or circuits; the manner of organization; and the contribution each makes to the total program are covered. Full understanding of this information will greatly assist in developing effective programs. Various designations are used to identify exercise packages; for example, conditioning exercises when arranged in a set order are known as drills, and other packaged activities are designated as tables or circuits. The following are activity packages: (1) Activity packages for groups: • Conditioning Drill Two • Conditioning Drill Three • Rifle Drill • Log Drill • Grass Drill • Running Tables • Guerrilla Tables • Circuit-Interval Table • Combatives Tables • Relay Tables (2) Strength Circuits: • Fixed Circuit • Movable Circuit • Simplified Circuit (Circuit Interval Table) (3) Activity packages for individuals: • The 6-12 Plan • Weight Training • Isometric Exercise c. Advantages of Using Packages. The use of exercise packages simplifies scheduling and conducting of exercise and results in the following benefits: (1) Schedule development is simplified as the planner assembles packages which will satisfy the training objective. There is no need to deal with selection of individual activities or to be concerned about the arnoun t of time to be expended on each. (2) Any 15-rninute period, and in some cases less time, can be scheduled or used to perform an activity. ( 3) If longer periods of time are available or if the objective demands, several packages can be assembled to provide a more complete period of activity. (4) Marines are assured a balanced set of exercises or activities as each package is carefully arranged to reach all muscle groups. ( 5) The instructor can concentrate on the conduct of a vigorous workout as the type and duration of the activity have already been determined. d. Nonpackaged. Activities. Several types of activity are ,not packaged. Activities in this dategory are conditioning marches, unit runs, obstacle courses, cornbat water survival swimming, ~earn contests, and team sports. These activities can be scheduledi in combination with packaged activities, or they may be scheduled separately. Often they require a longer period of time. M'ost nonpackaged activities requir~ a 50-minute period to satisfaqtorily complete their objectfve. For conditioning marches, a ifew hours are required. The benefits of these activities should not be overlooked as some desirable objectives cannot be attained without them. e. Systems of Exercise. Several methods or systems of organizing exercise and activity packages can be used. Each system is based upon a specific organization as follows: (1) Single Activity System. The unit leader irnrnediately assumes command of the unit at the beginning of the exercise period. The leader moves the unit to a predesignated exercise site at double time, forms the unit in a circle around the leader, grounds clothing and equipment as appropriate, and quickly moves into the exercise routine. There is usually no time to teach; therefore, the Marines must know the activity to be used. At the conclusion of a 5-to 15-rninute period, the unit leader returns the unit to the instructional area at double time and releases the unit for the next scheduled activity. (2) Progressive Activity System. All Marines (company or platoon) complete activities in the same order during the period. For example, Drill One is followed by dual combatlives, and finally a 1-rnile run. i This system is usually progre'ssive from a warm up activity,! such as Drill One, to an act'ivity which contributes in a 'major way to one of the objec~ives, such as aggressiv~ness development through combatives or cardiovascular development' .such as running. (3) Rotating Activity System. Set up the same number of activities or stations as there are platoons in the company. Each platoon rotates through each station in turn. With four platoons in a 50-minute period, about 10 minutes can be devoted to each station. With three platoons, approximately 15 minutes may be spent at each station. Activities must be of a type that can be covered in the time allotted. For example, with three platoons, Station 1 could be Conditioning Drill One; Station 2, running; and Station 3, a team contest. ( 4) Circuit System. Set up a number of stations to provide various types of exercise equipment and/or i terns of apparatus. The idea is to keep all Marines busy and exercising vigorously for a short period of time at each station. The fixed strength circuits and the movable strength circuits are examples of this system. Station changes must be rapid, and the exercise must be started quickly after each change. Since the objective is to exercise at top speed, the motivation comes from frequent change of activity by moving to another station. Rotation by station groups continues until all Marines have covered all stations. (5) Interval System. This system stresses the development of strength and endurance. It involves heavy work for a given distance within a specified time, alternated with lighter work and recovery, but never stopping during the workout. This procedure is repeated, and the intensity is increased gradually as physical condition improves, but always with adequate recovery. The important concept is stress, recover, stress, recover, and so on. This system is often applied through running, but other activities of a continuous nature may also be used. An example is the Circuit-Interval Table. f. Steps in Selecting Activities and Systems. The planner should follow these steps. ( 1) Evaluate the needs of one unit with emphasis upon unit mission, objective, and time available. ( 2) For each day, select an activity package or a combination of activities which will contribute to the objective. ( 3) Then determine the system to be used in implementing the selected activities. There are several possible choices and much opportunity, for flexibility in program development. For example, the ,weekly program may contain various exercise packages, systems, and time periods. Additional guidance is contained in following chapters. 2108. SAMPLE WEEKLY PROGRAMS The variety of weekly programs given shows available alternatives. Programs .and schedules other than those illustrated may be assembled to provide schedules to fit any situation. Many other scheduling combinat·ions are possible through use ·of the packaged activities, varied time periods, and different types of assigned duty. a. Sample A. Figure 2-1 illus trates a 60-minute time allotment DAY TIME ACTIVITY REMARKS in which the single activity sys tem is used with activity MONDAY 20 MIN RIFLE DRILL PROGRESSIVE 20 MIN COMBATIVES ACTIVITY packages that vary from day to 20 MIN RUNNING SYSTEMday. In this program, 5 hours of training are scheduled for the TUESDAY 30 MIN GUERRILLA EXERCISES SINGLEweek. This program needs some TABLE I ACTIVITYtype of integrated unit training WEDNESDAY 30 MIN RIFLE DRILL SINGLE to supplement it each week. A ACTIVITY bimonthly conditioning march of10 miles in 3 hours is suggested THURSDAY 30 MIN CIRCUIT INTERVAL SINGLEto round out this program. The TRAINING ACTIVITYSaturday session is designed forremedial physical training. FRIDAY 20 MIN STRENGTH CIRCUIT ROTATION 20 MIN CONDITIONING DRILL ACTIVITY 20 MIN CROSS-COUNTRY RUN NOTE: A physical training activity must be conducted at a minimum of SATURDAY 60 MIN WARM UP RUN SINGLE once every 72 hours . After 72 AND GRASS DRILL ACTIVITY hours, muscles begin to atrophy. DAY TIME ACTIVITY Figure 2-2. Sample B--Various Time MONDAY 60 MIN RUNNING ACTIVITY Periods, Activities, and Systems. TUESDAY 60 MIN COMBATIVES (1) On Monday, a 60-minute WEDNESDAY 60 MIN CONDITIONING & LOG DRILLS period is available for physTHURSDAY 60 MIN CONDITIONING & RELAYS ical readiness training. Three 20-minute packages are sched FRIDAY 60 MIN RUNNING & CONDITIONING uled. Each platoon, under itsown leadership, will progress SATURDAY 60 MIN RUNNING ACTIVITY through each scheduled activityin turn. (2) On Tuesday, Wednesday, and Figure 2-1. Sample A--Single Thursday, only 30-minuteActivity. periods are available. Hereeach platoon leader supervises b. Sample B. A more compreheneach platoon in a singlesive weekly program (fig. 2-2) activity system. illustrates the scheduling of various-length periods, a variety (3J On Friday, the company com of activities, and the use of mander directs training to three systems during the week. eihibit personal leadershipIn this schedule, 3. 5 hours :are example and supervision. In included for the week. The fbl this example, only one strength lowing should be noted concerning circuit and one cross-countrythis schedule: course are available, and each 2-8 will accommodate only one round out this program. The platoon. For this reason, Saturday session once again is physical Conditioning Drill One station designed for remedial is included. A platoon rotates training. to each station within the GO minute period. DAY TIME ACTIVITY ( 4) The Saturday session once MONDAY 45 MIN RUNNING-CROSS-COUNTRY again is designed for remedial physical training. TUESDAY 75 MIN TEAM ATHLETICS-TOUCH FOOTBALL' (5) Bimonthly, a 10-mile/3-WEDNESDAY 45 MIN RUNNING-CROSS-COUNTRY hour march under load will be 20 MIN LOG DRILL necessary to round out this THURSDAY 40 MIN DUAL COMBATIVES program. FRIDAY 90 MIN SPEED MARCH NOTE: Cardiovascular/respiratory exercise to improve endurance must ' SATURDAY 90 MIN TEAM CONTESTS be of long enough duration ( 20 minutes or more) to induce andmaintain oxygen debt. Figure 2-3. Sample C--Sustaining c. Sample C. A third sample Activities. schedule (fig. 2-3) illustratesthe use of the single activity NOTE: The body will respond to ·system for 5. 25 hours of trainhard work or physical training ing. This schedule includes without soreness and stiffness sustaining-type activities for a provided the work or physical unit that has passed through both training is conducted regularly. the toughening and slow improve ment stages of conditioning. The NOTE: Exercises of short duration use of competitive activities is increase strength and bulk but do featured to hold interest and little to effect endurance. provide self-motivation. A bimonthly 10-mile/3-hour march NOTE: The times shown in the under load will be necessary to charts are participation times. 2-9 Section II. Remedial Physical Training 2201. NEED FOR ATTENTION Remedial physical training is a process by which physically substandard individuals are conditioned to meet standard levels of performance. To achieve a full 'degree of operational readiness, it is necessary to bring all Marines up to the prescribed standard. Experience has demonstrated that some Marines have difficulty due to a poor state of fitness, obesity, or lack of motivation. Attention to these individual deficiencies will help improve unit combat readiness. 2202. IDENTIFICATION OF INDIVIDUALS The company or battery commander identifies persons who cannot achieve the prescribed level of proficiency through the physical fitness test or as a result of observation during training. The commander notes particular weakness of body parts as indicated by failure of certain test events. These Marines are then placed in a special remedial program either at platoon, company/battery, or battalion/squadron level. Extra time is devoted to overcoming the weakness. These extra periods of conditioning may be during or after duty hours, as determined by the commanders. Other persons need reconditioning as result of hospitalization. Restoring physical fitness to damaged areas of the body is accomplished through progressively graded physical activities under professional superv1.s1.on, not by the physical fitness trainers. a. Types of Deficiencies. Physical deficiencies which can be corrected by exercise fall into several categories. (1) Lack of Strength in One or More Body Parts • The rna j or muscle areas concerned are the arms and shoulder girdle, back, abdomen, and legs. ( 2) Lack of Overall Endurance. Usually, there is deficient muscular and cardiovascular endurance. ( 3) Deficiency in Coordination and Agility. In these cases, physical skill is not developed to a satisfactory degree in activities such as crawling, running, jumping, climbing, traversing, vaulting, pushing, pulling, lifting, and carrying. ( 4) Overweight or Underweight. Either condition may interfere with physical fitness and mission accomplishment. Lack of exercise is not always the cause. The cause may be malfunction of normal physiological functions or it may be poor health habits such as over-or undereating, lack of adequate rest, or overconsumption of alcohol. (5) Lack of Motivation. Not all persons are motivated to attain or maintain.a desirable state of fitness. Some Marines .do not understand the importance of physical fitness, some find proper exercise too difficult, and others find it inconvenient. b. Causes of Deficiencies. 2203. ADMINISTRATION OF REMEDIAL There are several causes for ACTION Marines being deficient in physical fitness: a. Group Attitude. Marines who are singled out as being (1) Absence of exercise. physically deficient areself-conscious and are not (2) Exercise which fails to always convinced they need extra develop all muscle groups and help. Within a deficient group, components of fitness. motivation may be low. These Marines must be convinced that ais (3) Exercise which is not remedial program which vigorous enough or which lacks tailored to their needs will help and will eliminate their progression. them deficiencies. Encouragement is (4) Injury or illness which often needed and desirable. depletes fitness. b. Leadership. The leader of (5) Inadequate amounts of sleep this group must study or rest. individuals and know theirdeficiencies. The unit leader c . Methods of Detection. The should counsel Marines commander has several means by individually, observe them which to detect physical closely as they progress through deficiencies: the remedial program, maintain records, and adjust the program (1) Analyze physical fitness as required. test performance. Separate the scorecards of individuals c. Measurement. Whenever who fail from those who pass. improvement in performance is Make an analysis to determine noted, Marines should be the cause of failure as measured by the physical fitness revealed by test scores. test either individually or by group. When testing reveals an (2) Observe Marines as they individual to be satisfactory, perform physical tasks--that individual should be released from the remedial eMarines who have group. There may be exceptions to difficulty during training this policy in the case of or in physical types of Marines who are overweight or in work. the execution of an exerciseprogram prescribed for some • Marines who have become special purpose. obese and thereforeexperience difficulty. d. Organization of a Remedial Group ( 3) Be alert to those Marines who are often on sick call, (1) A remedial group is usually returnees from hospitalization, a small group of Marines within or newly assigned. a company or battalion. In some 2-11 situations, it may be a larger in charge, can work on pull group numbering 50 to 75 ups, rope climb, pushups, Marines. In the case of a rifle or log exercises, hori larger group, divide the zontal ladder, and similar Marines initially into types of exercise. subgroups according to ability. Prescribe exercise loads (b) Another group may be weak commensurate with their in general endurance as ability. General conditioning revealed by the 3-mile run. is sufficient in the early part This group could profit fromof the program to qualify participation in conditioningMarines who are on the borderdrills, running, grass drill, line. Qualification will reduce and strength circuit. the size of the group, permit ting more individual and (3) It may be necessary to specialized attention to those form some groups to overcomewho remain. weaknesses in skills, such asan inability to throw, to ( 2) As the program progresses, quickly change direction whileregroup individuals who have running, to crawl rapidly, orlike deficiencies in order that to carry a load. Lack of coorthey can concentrate on their dination or lack of practiceweakness. For example--may cause these deficiencies.In this instance, instructors (a) One group may be weak in must provide an opportunity to the arms and shoulders as practice and correct poor formrevealed by failure in the and other errors as they arechinup event. This group, noted.with an assistant instructor 2-12 Chapter 3 PHYSICAL CONDITIONING ACTIVITIES Section I. Marching Under Load 3101. GENERAL Few physical fitness activities are as directly related to readiness for combat as foot marches under load. In addition to the obvious physical conditioning and unit cohesiveness benefits, marches under load prepare most Marines for numerous foreseeable tasks in combat. The idea that only infantry and reconnaissance units actually require training marches to prepare them for combat is clearly a mistake. In addition to the very real possibility of Marines from all types of units being used to fill combat-depleted infantry units, it is likely in maritime prepositioning force operations that aviation, combat service support, and command element personnel will have to march with weapons and equipment, from the arrival airfield to the equipment marshalling site. In American coastal cities, the harbor is nearly always 10 or more miles from the airport. It is difficult to imagine any different condition in a lesser developed country. A further combat-related benefit is that foot marching under load is the most effective way to develop leg strength in the context of a unit training program. In his classic study of troop performance in World War II, Men Against Fire, S.L.A. Marshall noted that the greatest single weakness of replacements of all occupational fields was leg strength. Truck drivers must push trucks which are stuck in mud, and headquarters communicators must climb hills to emplace antennas. The demands on the lower body in combat apply to all Marines, and foot marching is one activity which can help build these muscles while being conveniently integrated with the rest of the training program. 3102. TRAINING GOALS The standard for success of a foot march is very simple to measure: did the unit arrive at the destination at the prescribed t1me with Marines in condition and required equipment present to accomplish the mission? A progressive program can increase a unit's readiness. It can instill pride by increasing distances and rates of march and by selecting routes over increasingly challenging terrain as the Marines become better conditioned. However, the ability to execute the mission at the conclusion of the march must remain the standard of success. 3103. MOVEMENT PLANNING The basic considerations in planning a foot march are the mission, tactical situation, terrain and weather, and the units to participate. The success of the march will depend largely upon the thoroughness with which it is planned. A successful march is characterized by adherence to prescribed routes and time schedules, the efficient employment of the means available, and the ability of the unit to accomplish its assigned mission upon arrival at the destination. a. Movement Orders. Movement planning culminates in the preparation and issuance of an operation order prepared in the standard, five-paragraph format. Necessary annexes are attached to furnish detailed information required for the movement. Written movement orders are rarely prepared at company level. A discussion of the annexes is contained in this chapter. b. March Planning. March planning, as discussed here, is the planning conducted at battalion level. March planning may be organized into the following steps: ( 1) Preparation and Issuance of the Warning Order. In order to afford subordinate units the maximum possible time to prepare for a pending move, a warning order containing all available information about the march is issued. The amount of planning time available will determine the time of issuance and the content of the warning order. (2) Estimate of the Situation. In his estimate, the commander considers the mission, terrain, weather, time, and space factors, available routes, available transportation for the movement of equipment and/or shuttling of Marines, enemy capabilities, disposition of own forces, physical condition and training of Marines, and courses of action available to the command. (3) Organization and Dispatch of a Reconnaissance Party. Every march plan is based on as thorough and complete a ground reconnaissance as time and the situation will permit. Map and aerial reconnaissance are valuable in formulating a plan, but are not a substitute for ground reconnaissance. Route reconnaissance is accomplished by a reconnaissance party which usually consists of a reconnaissance element, an engineer element from the attached or supporting engineer unit, and a traffic control element. Unit standing operating procedures generally establish the basic composition of the reconnaissance party. It is modified as necessary to meet the requirements of a particular march. A recommended method of reporting information obtained by the route reconnaissance . party is shown in figure 3-1. The minimum information required from the reconnaissance party is- (a) Available routes and conditions . (Routes may be specified by higher headquarters.) (b) Recommended rate of march. (c) Selection of start point and release point, or confirmation of the suitability of start point and release point previously selected by map reconnaissance. (d) Confirmation of location of the assembly or bivouac area. (e) Location of critical points on the route. (f) Distance between critical points on the route and total distance from start point to release point. --·•ended ........ Route KIIOJDeten rateof fromBP march(blph} SP: RJ 8th Div Rd-Superhighway ...... 4 Bridge; hard surface: two guides. 4 Traftlc heavy; two guides: Jamestown Rd RJ Jamestown-Hersey Rd ............ ~.,26 bears to right. RJ Jamestown-Yankee Rd ............ '7.10 4 Two guides RJ Jamestown-Lightning Rd ...... 10.60 4 Two guides RJJamestown-Sunshine Rd ......... 12.40 4 Light traftlc: one guide Sunshine Rd: gravel, poor traction when wet. RP: RJ Sunshine-Sedan Rd ......... 14.80 4 Two guides Figure 3-1. Example of Route Reconnaissance Report. (g) Location of obstacles and determine the start point, estimation of necessary critical points along the Marines and equipment needed route(s), and the release to repair and maintain point; and select the rate routes. of march. (h) Number of guides required (c) Determining March and their location on the Computations. March unit pass time is based on the route. strength, formation, and rate ( 4) Development of Detailed of march. The pass time of Movement Plans. Some of the the marching columns, plus elements included in a detailed necessary time distance movement plan are--computations, will be used todetermine the completion time (a) Organizing the Column. of the march. To facilitate control andscheduling, units will be (d) Drafting of Road Movement organized into serials and Table. Using the completed march units and given an march computations, a draft order of march. In deterroad movement table is com m~n~ng the order of march, piled. the march planner must con sider the enemy situation (e) Checking the Plan. Using and the desirable order of the draft road movement table arrival of the units at the and a road movement graph, destination. Where disperthe movement plan is checked sion is required, a unit may to ensure that it conforms to be organized into two or the directive of the higher more columns, each assigned a headquarters and the battal different route. ion commander's instructions. (b) Using Reconnaissance (5) Preparation and Issuance Information. Results of the of the Road Movement Order. route reconnaissance will be After the plan has been checked used to select the route(s); and approved by the commander, 3-3 an operation order is prepared and issued. The operation order may be in written form or issued orally, and is accompanied by a road movement table, overlay and/or strip map, and appropriate administrative details. (6) Road Movement Table. A road movement table, prepared as an annex to the operation order, provides serial commanders with arrival and clearance times at critical points along the route of march. It also provides the column commander with information as to the proposed location of elements of the column at various times. (7) Overlay/Strip Map. An overlay serves the normal purpose and should show, as a minimum, the present location of units, route of march, critical points, and the new .location of units at the destination. A strip map is a schematic diagram of the route 6f march and shows landmarks and critical points with the distances between them. A strip map maybe issued as an annex to the road movement order, in addition to or in lieu of an overlay. c. March Computations. Prior to issuance of the operation order, the S-3 must verify time and space computations as they provide him with the necessary data for the preparation of a road movement table. (1) Time-Distance. Time distance ( TD) is determined bydividing the distance to be traveled (D) by the rate of march (R): D TD = R Where TD = hours D = distance in kilometers R = kilometers per hour (2) Length of Column. The length of column (LC) is used to determine the pass time of a column. The sum total of the following two parts determines the length of column. (See pars . (a ) and ( b ) ) . The two parts are the space occupied by the Marines alone (including the distance between Marines) and the sum of the distances between the units of the column (column gap) . (a) The length of column of Marines alone is determined by multiplying the number of Marines by the appropriate factor selected from the table below. The length of column does not include distances between units. LC Marines = No. of Marines x factor. SINGLE FILE COLUMN OF TWO 2 m/MAN APART 2.4 1.2 5 m/MAN APART 5.4 2.7 (b) The total distance in met.ers between units is determined as follows: Step One. Determine the number of gaps between serials (total serials minus one). Step Two. Mu 1 t i p 1 y t h e PASS-TIME FACTORS --FOOT TROOPS number of serial gaps from Step One by the length (in .0150 for 4.0 km/h meters ) between respective .0187 for 3.2 km/h units. .0250 for 2.4 km/h .0375 for 1.6 km/h Step Three. Determine the number of gaps between EXAMPLE: Determine the pass-time march units (total march of a unit whose length of column is 1,500 meters and is marching units minus one, minus the number of serial at a rate of 4 km/h. PT (min) = 1,500 x .0150 (the factor for 4.0 distances) . km/h) = 22.5 min. Step Four. Mu 1 tip1 y the number of march unit gaps (4) Completion Time. Completion from Step Three by the time is the time of day that a (in meters) between march will be completed. Com length pletion time is determined by respective units. using the following formula: Step Five. Add the totals Completion Time = SP time + TD from Step Two and Step Four + PT + Scheduled Halts (other to get the total meters for than normal hourly halts). the column gap. EXAMPLE: A column's starting EXAMPLE: A battalion foot point ( SP) time is 0700. The column · is organized into 12 time-distance is 6 hours and 40 platoon-sized march units and minutes. Pass-time of the column 3 company-sized serials. is 30 minutes. A 35-minute lunch column gap halt has been scheduled. What is REQUIRED: total distances when there are 100 the completion time of the march? meters between serials and 50 Employing the 24-hour clock system, the formula can be applied as meters between march units. follows for simplified addition of the times: Hr Min GAP DISTANCES SP time ................. 07 00 TD . .•.•.•..•.•..••••.••..06 4 0 SERIAL: (3-1) x 100m 200 m PT . ......................00 30 MARCH UNIT: (12-1·2·) x 50 m 450 m Lunch halt...............oo 35 TOTAL COLUMN GAP 650 m Completion time ..........13 105 or 1445 march will be completed at(3) Pass-Time. Pass-time (PT) The is the time a unit takes to 1445. pass a specified point. For foot columns, the pass-time is { 5) Experience Tables. Based determined by applying the on previous movements made by a unit, data is accumulated to following formula: PT {minutes) = LC x FACTOR (for facilitate march planning. Such data includes approximate pass appropriate rate of march). times for various elements of 3-5 the battalion. The S-3 can graph provides a visual repreutilize these data rather than sentation of a march plan so computing them each time a that conflicts and discrepanmarch is scheduled. Such excies may be prevented in the perience tables serve to reduce planning stage, before congesthe time required to complete tion occurs on the route. It the computation phase of march is not usually issued as a partplanning. Matter appropriate of the order. Road movement to the unit standing operating graphs may be applied to small procedure should be integrated units, to movements of a therein. single column, or to a largeorganization scheduling d. Road Movement Graph separate elements, moving byvarious means, with different (1) A road movement graph is a rates of march, over one or time-distance diagram used in more routes. planning, preparing, or check ing road movement tables, and (2) To construct a road movefor controlling marches. The ment graph, use the following steps: (See fig. 3-2.) (KM) REACH CLEAR 1500 1530 24 1/ [7 1/ 22 1/ 1/ 1/ 20 1/ / / II" 18 1/ II" ./ / 16 1/ II' II" 17 NOTES: -I- , !; 14 1. MARCH DISTANCE 24 KM -r-r- II' 1/ 2. RATE OF MARCH 4 KMPH _ 1-r 12 lot' ~ 3. LENGTH OF COLUMN 2 KM -t-t- II' ~r-PT•30 MIN 4. PASS TIME 30MIN • t-t 10 1/ II" 5. GRAPH ILLUSTRATES A ·t-t 1/ 1/ ONE HOUR LUNCH HALT I-t ~ 1/ 8 1.;~ 1/ FROM 1200-1300 HOURS I-t 1.;~ ~F-t-LC •2 KM 6 I.;' I.;' I.;' I.;' I..I' I..I' ~ ~ 2 lL 1/ ' ~ 1/ 1000 1100 1200 1300 1400 1500 1600 1700 1800 0800~ CROSS SP CLEAR SP 0830 0800 Figure 3-2. Road Movement Graph. Plot the trace of the lead Step One. Determine the num The last ber of hours available for man to the RP. the march. Designate the Marine will cross the SP in lower left corner of a sheet pass-times after the lead of graph paper as the SP time man. Measure this time on the or the earliest even hour graph and plot the trace of before the march is to begin. the last Marine of the column. The lines describingSelect a scale and plot the the head and tail of a march hours available in sequencefrom the left on the horizonserial are parallel. Indicate the time subsequent serials tal axis. reach the SP and plot the Step Two. Determine the distrace of the head and tail. tance to be moved in kiloCheck to s~e that the plan with all restric meters. Indicate the SP at complies the lower left corner of the tions and orders . If there are any violations or con graph sheet and, using anappropriate scale, plot the flicts, the plan may be made number of kilometers on the to conform by changing the order of march, the startingvertical scale from the SP to the release point. Indicate time of the serials, the the location of critical planned rate of march, or points on the vertical scale. the organization of the column. Step Three. At the proper distance from the SP, draw a e. Conversion to the Metric horizontal line indicating System. The adoption of the Indimetric system for expressingthe location of the RP. cate by a vertical line the linear distances requires a hour when the movement must simple means of conversion. be completed. Plot lines use representing route restric( 1) To accomplish this, tion, if any, at the proper the following tables: distances and times on the graph. • Multiply inches x 2. 54 toobtain centimeters. MultiStep Four. Determine the ply centimeters x .39 to pass-times of foot and motor obtain inches. elements of the column. • Multiply yards x .91 to Step Five. Starting at the obtain meters. Multiply SP at the specified hour, meters x 1.1 to obtain plot the movement of the head yards. of the leading element. If the rate of march is 3 kilo• Multiply miles x 1.6 (orto obtain kilometers. meters per hour, the lead 8/5) element will have moved 1. 5 Multiply kilometers x . 62 kilometers in 30 minutes, 3 (or 5/8) to obtain miles. kilometers in 1 hour, etc. 3-7 (2) Linear distances can be accurately measured on mapswhich have been converted to the metric system by using a straightedge graduated in centimeters (em). The centimeter scale can be used in lieu of the graphic scale when the scale of the map is shown, as follows: Map Scale: One em Equals: 1:500,000 5,000 meters 1:250,000 2,500 meters 1:100,000 1,000 meters 1:50,000 500 meters 1:25,000 250 meters 3104. INDIVIDUAL LOAD Since the backbone of Marine ground combat forces is the infantry, tactical mobility is largely dependent on the marchingability of the individual Marine. The load that each Marine must carry is the greatest impediment to mobility. In general, the commander must make every effort to reduce the individual load of his Marines to the absolute minimum. While the load has the greatesteffect on Marines marching on foot, the value of carrying the minimum essential supplies and equipment applies for all Marine forces. a. Fighting Load. The fightingload consists of items of clothing, equipment, weapons, and I by, ammunition that are carried and essential to, the efifectiveness of the combat Ma.I7ine and the accomplishment of the immediate mission. The fighting load should not weigh more ·than 40 pounds. The commander must ensure that his Marines' loads--and his own--be stripped to the bare minimum. The addition of small, light-weight i terns in excess of the limit should not be tolerated, since cumulatively, these items will take a toll in energy.Every extra pound a Marine must carry decreases his combat effectiveness. b. Existence Load. The existence load consists of items other than those in the fighting load that are required to sustain or protect the combat Marine, that may be necessary for increased personal and environmental protection, and that are not normally carried by the individual. The existence load is normallycarried by the Marine's unit. Marching, but not engaged in combat, a Marine may be expected to carry a maximum of 50 poundsof supplies and equipment. c. Considerations (1) The. primary consideration is not how much a Marine can carry, but how much he can carry without impaired combat effectiveness--moral or physical. Th~ combat strength of a unit is not counted simply in numbers o·f Marines, but in the numbers of willing and physically able Marines. ( 2) It is generally better to risk temporary inconvenience from lack of health and comfort i terns than to exhaust Marines due to overloading. ( 3) It is a fundamental truth that men become physically exhausted more quickly when under the stress of combat. Marines must be required to carry less into battle than they are conditioned to carry in training. Marines should be conditioned for carrying weight, but should be equipped in combat for fleetness of foot. (4) A common mistake is to base the fighting load on the gear and supplies necessary to meet every contingency. The commander cannot reasonably expect the Marines to carry enough gear for every possible eventuality. The items to be carried must be based on reasonable expectations. ( 5) I t i s the commander ' s responsibility to procure the transport to carry any additional gear. As a rule of thumb, a rifle company, or unit of similar size, requires one 5-ton truck and trailer in support to carry additional gear. In cold weather, or other conditions in which the necessary person~! gear increases, this requirement will increase. ( 6) The commander must ensure that the supply system provides, on a dependable and timely basis, the balance of essential supplies and equipment not carried by the unit. Marines must feel confident that they will be supported with the necessary supplies and equipment. (7) In training, commanders must implant in their Marines the pride in operating under austere conditions. To effect ively demonstrate the need for this spartan mentality, the commander must personally set the standard. Marines should be trained in field craft, foraging techniques, and the use of caches and field expedients. Maximum use should be made of captured stores. 3105. MARCH TECHNIQUES AND PROCEDURES a. Organization. A command executing a march is organized into march units, march serials, command which and march columns, as necessary for control. (1) March Units. A march unit is a unit of moves and halts at the command of a single commander. The march unit normally corresponds to one of the smaller Marine units such as a platoon or company. ( 2) March Serials. A march serial consists of one or more march units organized under the senior officer and given a numerical or alphabetical designation to facilitate control. A serial is usually a battalion, but may be a company if the battalion is marching alone. ( 3) March Columns. A march column is composed of elements of a command moving over the same route. It may,be composed of one or more serials •· To facilitate control, a column commander is designated. A column is normally a regiment or larger unit, but may be a battalion if marching alone. b. Order of March. The order of march is determined by the mission, terrain, and the commander's desired order of commitment of units into action. c. Control and Coordination Measures. The commander establishes initial control of the march by designating control mea sures in his march order. The most frequently used measures include: • Start point and release point. • Time at which head or tail of column passes the start point. • Rate of march. • Order of march. • Route of march. • Location of command post. • March communications. d. The Pacesetter. The pacesetter is an experienced individual carrying the same load as .the majority of the Marines and marching from 4 to 1 0 meters.. at the head of the column. (See fig. 3-3.) The pace-setter's primary duty is to maintain the rate of march ordered by the column commander. (1 ) Setting the Pace. The pacesetter does this ·by establishing the pace (length of step) and cadence (steps per minute) to obtain .the prescribed rate of march. He should be of medium height so normal strides will be taken. Overstriding or understriding tends to tire leg muscles quickly and affects the combat efficiency of marching Marines. The officer marching at the head of the column supervises the pacesetter to ensure that he takes normal strides and maintains a uniform cadence. Figure 3-3. The Pace-Setter. (2) Reducing Accordion Effect. Accordion effect occurs when the column alternately lengthens and shortens, causing the rear elements of the column to double time to maintain distance. It is caused by changes in the rate of march by the lead elements, usually after passing a slowing obstacle. To reduce this effect as much as possible, lead elements should slow their rate of march for a sufficient time after crossing obstacles to allow the rear elements to maintain the pre scribed distance without run ning. The rear elements can signal the head when the last man has cleared the obstacle and the rate can be resumed. Since some accordion effect is nearly inevitable, the order of march should be periodically rotated to prevent units in the rear from becoming physically exhausted at the conclusion of the march. e. Length, Rate and Pace (1) Length of March. The length of march varies depending on terrain and weather, enemy situation, and physical and mental condition of Marines. The normal length of march for a 24-hour period is from 20 to 32 kilometers (12 to 20 miles) marching from 5 to 8 hours at a rate of 4 kilometers ( 2. 5 miles) per hour (km/h mi/h) . A march in excess of 32 kilometers in a 24-hour period is considered a forced march. Well-trained units that have been progressively trained will be able to achieve a unit goal of 60 miles in a 3-day period. ( 2) Rate of March. The same factors of terrain, weather, load to be carried, and condition of Marines affect the rate of march. The commander considers these and selects a rate which will place his unit at the destination in the shortest possible time in condition to accomplish the mission. Unit standing operating procedure should state the standard rate of march for that unit over normal terrain for both road and cross-country movement and in both day and night. The commander then modifies this rate if the situation requires. Normally prescribed standards are as follows: ROADS CROSS-COUNTRY km/h mi/h km/h mi/h DAY 4 2.5 2.5 1.5 NIGHT 3.2 2 1.6 (3) Pace and Cadence. The normal pace is 30 inches. A pace of 30 inches and a cadence of 106 steps per minute result in a speed of 4. 8 kilometers per hour or 3 miles per hour and a rate of 4 kilometers.. per hour or 2.5 miles per hour if a 10-minute rest halt per hou~ is taken. Since the pace of each man may vary, the cadence • may have to be adjusted to maintain the prescribed rate. Slope ,of ground and surface foo}~ng affect pace. A normal cade~ce is relatively simple to ·.maintain on level or gently r6lling terrain on firm footing. !Mud, sand, loose gravel, and hills all greatly affect pace. f. Halts. Halts during a day's march are taken at regular intervals to rest personnel and adjust loads. Halts are specified by standing operating procedures or march order. Such factors as midday heat or enemy action may force the adoption of long midday halts or night marches. At long halts, each unit disperses to a previously selected location near the route of march. (1 ) Normal Time and Frequency. Under normal conditions, a 15minute halt is made after the first 45 minutes of marching. Following the first halt, a 10-minute halt is made after each 50 minutes of marching. Variations of this schedule are made when a scheduled halt time occurs when passing through a built-up area or when cover and concealment are required by the tactical situation and none is available. Observation posts may be established, if required for security of the unit during halts. ( 2) Actions at Halts. All units in the column should be halted at the same time. At the halt signal, Marines should move to the side of the road, staying within the immediate vicinity of their unit. Marines should remove or loosen gear and sit or lie with feet elevated. Commanders inspect Marines and equipment, and corpsmen administer medical treatment, as required. g. Communicationa . The four primary means of communications used in controlling foot marches are radio, visual, sound, and messenger. (1) Radio. Radios are normally used for communications between platoons and higher headquarters in the march column. Radio transmissions should be held to the absolute minimum necessary for control and should be at minimum power required. ( 2) Visual. Visual communications may include flashlights, luminous markers, panel sets, pyrotechnics, and hand and arm signals. When contact with the enemy is not expected, the loss of light discipline from some of these signals may be a lesser security risk than the risk of disclosure from radio transmissions. (3) Sound. Sound communications include voice and such signaling devices as horns and whistles. Some of their uses include assembling Marines at the conclusions of halts and providing warnings of air or chemical attacks. (4) Messengers. Messengers are pa~ticularly effective during periods of radio silence and reduced visibility. Messages should be .. simple and brief to preclude mistakes by the messenger. h. Security. Both active and passive measures are used against attack by enemy aircraft and indirect fire weapons during movement. Active measures include the use of air sentries and organic and attached weapons in accordance with the unit air deferise standing operating procedure. Passive measures include the use of concealed routes and assembly areas, night marches, and extended interval between elements of the column. With imagination and planning, all of these measures can be practiced in training without detracting from the physical conditioning benefit of the march. In fact, such drills as rapidly taking cover during simulated attacks and then quickly resuming the march can prove physically challenging. i. Reconnaissance. Reconnaissance determines in advance critical points along the march route such as bridges, fords, and obstacles in order that congestion or delay may be held to a minimum and local security provided. Paragraph 3103.c. describes organization of the reconnaissance party. 3106. TACTICAL MARCHES These marches are movements of Marines .and equipment not in direct , ground contact with the enemy .but . expecting early ground contact either en route or upon arrival at the objective. Some characteristics of this type of movemen~ include security elements to the front, flanks, and, if necessary, to the rear of the march column. Additional considerations include the selection of concealed areas on defendable terrain for start and release points and rest stops. In training, infantry units of regimental size or smaller will normally derive the greatest benefit from tactical marches . The security requirements usually dictate a slower rate of march and, therefore, reduce the physical conditioning value for other types of units which would seldom move in combat with the expectation of early ground contact with the enemy. Two key points should be remembered regarding tactical marches in a training program. a. Security. Although security requirements often slow the rate of march, it is a valid and important training objective for infantry units to work toward reducing march times while still practicing sound tactical security. March standing operating procedures, good land navigation skills, and simple but complete march orders contribute as much to this goal as physical conditioning. The idea that proceeding slowly enhances security is seldom true. Keeping the enemy off balance by rapid movement frequently is the best guarantee of security. b. Training. In peacetime training, it is critical that support personnel who normally are located with infantry units in combat, participate completely with infantry units in forced march training. Not only. must they not slow the infantry· rate of march because of inferior conditioning, but they must be thoroughly familiar with. the infantry unit's standing operating procedure for security on the march. Personnel from within the ground combat element such as artillery forward observer teams and combat engineer units, can be easily identified for this training and should be habitually associated with the same infantry units. Personnel f"rom other elements, such as low-altitude air defense teams . and radio battalion detachments, are more difficult to identify and earmark for support of the same infantry unit. Their normal mode of employment is in vehicles and their units frequently provide general support vice direct support. This does not, however, lessen their requirement to be prepared to provide support to dismounted infantry over terrain or in a tactical situation not conducive to vehicles. Such training needs to take place, and planning and cooperation among the overc elements of the MAGTF ome the obstacles. can 3107. ADMINISTRATIVE MARCHES These marches are movements of Marines and equipment made when no enemy interference is expected except from aircraft or indirect fire. During these marches, units are administratively grouped for ease of control and speed of movement. The term administrative foot marches should not be taken to imply that tactical considerations are disregarded. There are simply less stringent security measures used than when ground contact with the enemy is a distinct possibility. The normal formation is the route column with one file moving on either side of the road and with negligible security. Air sentries are used and dispersion between individuals and units is practiced. Although roads usually provide the fastest route, there may be reasons to conduct these marches crosscountry (particularly as part of a training program). Administrative marches are the type of foot marches most practical for training programs for non-infantry units. These marches may also play a key role in the physical conditioning program of infantry units, because of the greater speeds possible due to lessened security requirements. 3108. FORCED MARCHES A forced march is a march which covers a greater distance than 32 kilometer (20 miles) in a 24-hour period. Normally the extra required distance should be achieved by increasing the number of hours marched in a day beyond the norm ( 8 hours) rather than increasing the rate of march beyond the norm (4 kilometers per hour/2.5 miles per hour). However, there will be occasions when the situation or mission demands an increase in the rate of march. a. Maximum Recommended Distances. The maximum recommended distances for forced marches are--56 kilometers (35 miles) in 24 hours; 96 kilometers (60 miles) in 48 hours; or 128 kilometers ( 8 0 miles) in 7 2 hours. b. Sample Time Breakdown. A sample time breakdown for a forced march of 52 kilometers, beginning at first light is as follows: HOURSPHASES 5 20 km at 4 km/h (daylight on roads) 2 FIRST: Noon meal and rest period 5 20 km at 4 km/h (daylight on roads) SECOND: 6 Supper meal and rest period 3.8 12 km at 3.2 km/h (night on roads) THIRD: 21.8 TOTAL 3109. NIGHT MARCHES measures apply only to peacetimetraining. In combat, nearly all Night marches are characterized by vehicles operate with blackout closed formations, more difficult lights at night, making visibilcontrol and reconnaissance, and a ity even more difficult than in slower rate of march than day garrison driving. If consistentwith the tactical situation, the marches. following measures can reduce the a. Control. Control is possibility of marchers being increased by reducing the disstruck by vehicles: tance between individuals andunits, and by using connecting (1) Use off-road trails and files to maintain contact routes as much as possible. between platoons and companies. Connecting files are normally (2) Guards to the front and constituted from personnel from rear of march units should be the rear most march unit. marked with strips of luminoustape and carry red-filtered b. Safety on Roads. Because of flashlights. These measures reduced visibility, night marches are generally consistent on roads used by vehicles require with light discipline, while attention to safety procedures to still affording reasonable prevent accidents. Commanders warning to approaching should not think these safety drivers. 3-15 Section II. Conditioning Drills (One, Two, and Three) 3201. GENERAL a. Description and Objective. Conditioning drills are calisthenic exercises. Each drill contains seven exercises organized and numbered in a set pattern. Each drill takes 15 minutes to complete. The objective of conditioning drills is·to exercise all major muscle areas in order to develop strength, endurance, coordination, and flexibility. b. Area and Equipment. Any level area is satisfactory for conduct of the drills. Drills One and Two contain ground exercises. If ground conditions are unsatisfactory, Drill Three should be used as it contains no ground · positions. Usually, no equipment .. is required; however, if the group exceeds a platoon in size, an instructor's stand is necessary. c. Formation. The extended rectangular formation is used in this drill. (See app. A.) d. Starting Level and Progression. The starting level is six repetitions of each exercise. An increase of one repetition for each three periods of exercise in which the drill is performed is an acceptable rate of. progression. This rate is continued unt i 1 12 repetitions can be completed. To maintain, continue the drill at 12 repetitions. To progress, move to 6 repetitions at a more difficult drill which exercises the same muscle group. . Progression can also be gaine~ by moving from Drill One to Drill Two, as Drill Two is more demand ing. e. Starting Positions. Starting positions vary with the exercise and are explained in each exercise. f. Leadership. A principal instructor demonstrates and leads the drills. The instructor must be ·familiar with leadership techniques peculiar to conditioning drills to include the exercises, commands, counting cadence, cumulative count, formation, method of teaching the exercises, and utilization of assistant leaders. g. Use With Other Programs. Conditioning Drills One, Two, and Three reach all major muscles of the body. They are easy to learn and to perform, and they are simple ·to administer and supervise. These features, coupled with the short time required for completion, the fact that no equipment is n:ecessary, and adaptability to most areas of execution, make these drills possible in any programs. ~202. CONDITIONING DRILL ONE This conditioning drill is similar to the calisthenics drill commonly known throughout the Marine Corps as the "Daily Seven." The "Daily Seven" may be used as a substitute for Conditioning Drill One. a. Exercise 1: High Jumper (1) Starting Position. Feet separated shoulder width, knees flexed, body bent forward at the waist, . arms aligned with the trunk and hips, elbows locked, palms facing, fingers extended and joined, head and eyes to the front. (See fig. 3-4, A.) (Elbows remain locked throughout the exercise.) A. HIGH JUMPER EXERCISE 1 STARTING POSITION B. BEND AND REACH EXERCISE 2 STARTING POSITION C. PUSHUP EXERCISE 3 ., STARTING POSITION D. TRUNK TWISTER EXERCISE 4 STARTING 1 POSITION E. SQUAT BENDER EXERCISE 5 " tft STARTING POSITION F.~··;rACISE~ STARTING POSITION Q. STATIONARY RUN EXERCISE 7 2 3 4 ~ 2 3 4 4 t t 2 3 4 -17 2 3 4 STARTING 2 POSITION Figure 3-4. Conditioning Drill One. (2) Cadence. Moderate. (b) TWO--Recover sharply to the starting position. ( 3) Movement. A four-countexercise: at the count of--{c) THREE--Repeat the action of count ONE. (a) ONE--Take a slight jump into the air, swinging the (d) FOUR--Repeat the action arms forward and up to of count TWO. shoulder level. c. Exercise 3: Pushup (b) TWO--Take a slight jump into the air and swing the {1) Starting Position. Front arms downward and back, leaning rest position. To returning to the starting assume this position there is position. a silent one-two count: on the silent count of one, assumeheels (c) THREE--Take a vigorous the squatting position, leap into the air, swinging together, elbows locked inside the arms forward and up to the knees, hands flat on the an overhead position, momenground directly beneath the tarily looking skyward, on shoulders; on the silent count returning to the ground the of two, thrust the legs to the knees are flexed, head and rear, toes and heels together, eyes return to the front. body · straight from head to heels. (See fig. 3-4, c.) (d) FOUR--Repeat the action of count two. {2) Cadence. Moderate. (3) Movement. A four-count b. Exercise 2: Bend and Reach exercise: at the count of- (1) Starting Position. Feet spread more than shoulder {a) ONE--Flex the elbows width, arms overhead, elbows lowering the body until the locked, palms facing, fingers thick portion of chest extended and joined, head and touches the ground. eyes to the front. (See fig. 3-4, B.) (b) TWO--Raise the body untilelbows are straight and (2) Cadence. Moderate. locked. ( 3) Movement. A four-count {c) THREE--Repeat the action exercise: at the count of--of count ONE. (a) ONE--Bend at the knees (d) FOUR--Repeat the action(On returning and waist, swing the arms of count TWO. and reach to position of attention, the straight downwardbetween the legs . Touch the silent one-two count is used ground as far to the rear as in reverse) . possible and look to the rear. (Elbows remain locked d. Exercise 4: Trunk Twister throughout the exercise). {1) Starting Position. Feetare spread more than shoulder 3-18 width apart, fingers placed behind neck, thumbs pointing downward, elbows back. (See fig. 3-4, D.) (Elbows remain well back throughout the exercise). (2) Cadence. Slow. (3) Movement. A four-count exercise: at the count of- (a) ONE--Keeping the knees locked and the back straight, bend forward at the waist sharply, with a slight recovery. (b) TWO--Twist the trunk to the left vigorously at the waist, keeping the elbow back. The left elbow is higher than the right. (c) THREE--Twist vigorously to the right, so the left elbow comes under the right. (d) FOUR--Straighten sharply to the starting position. NOTE: Do not attempt to touch the elbows to the knees on counts two and three. e. Exercise 5: Squat Bender (1) Starting Position. Feet are spread less than shoulder width apart, hands on hips, thumbs in small of back, elbows back. (See fig. 3-4, E.) (2) Cadence. Moderate. ( 3) Movement. A four-count exercise: at the count of- (a) ONE--Assume the squatting position, maintain balance on the balls of the feet, with trunk erect thrust arms forward to shoulder level, elbows locked, palms down. (b) TWO--Recover to starting position. Elbows are well back. (c) THREE--Keeping the knees locked, bend forward at the waist, touching the ground in front of the toes. (d) FOUR--Vigorously recover to the starting position. f. Exercise 6: Body Twist (1) Starting Position. On the back, arms extended sideward on the ground, palms down. The legs are raised to a near vertical position, feet together, knees locked. (See fig. 3-4, F. ) (2) Cadence. Slow-fast. (3) Movement. A four-count exercise: at the count of- (a) ONE--Lower legs slowly to the left until they touch the ground near the left hand, keeping the knees straight and shoulders on the ground. (b) TWO--Recover the starting position by quickly raising the legs, keep knees straight and feet together. (c) THREE--Repeat movement of count ONE, except the movement is to the right side. (d) FOUR--Recover sharply to the starting position. g. Exercise 7: Stationary Run (1) Starting Position. Position of attention. (See fig, 3-4, G.) (2) Cadence. Fast. (3 ) Movement. (a) At the command of execution, start running in place at double-time cadence, lifting the left foot fifst time cadence. Follow the instructor as he counts two repetitions of cadence; e.g.. , 1, 2, 3, 4--1 , 2 , 3, · :4. The instructor then give• informal commands such as FOLLOW ME, running on the ~ toes and 1 balls of the feet,: keeping the back straight, ! speeding up the cadence to a i sprint, raising the knees high, leaning forward at the w~~st, and pumping the arms vig9rously. (b) To halt the exercise, the instructor will count two repetitions of i cadence as the left foot strikes the ground: 1, 2, 3, 4-":"'i, 2, 3, HALT. NOTE: When counting cadence, the instructor counts only as the left foot strikes the ground. The duration of the exercise is approximately 1 1/2 minutes. 3203. CONDITIONING DRILL.TWO a. Exercise 1: Jumping Jack (1) Starting Position. Feet separated more than" 'Shoulder width, arms overhead. (See fig. 3-5, A. ) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--Jump to position with the feet together and assume the squatting posit ion, swinging the arms sideward and downward, placing the hands palms down on the ground, elbows locked inside the knees. (b) TWO--Recover to the starting position by jumping to the side straddle and swinging the arms sideward overhead. (c) THREE--Repeat the action of count ONE. (d) FOUR--Recover to the starting position. b. Exercise 2: Turn and Bend (1) Starting Position. Side straddle, arms overhead. (See fig. 3-5, B.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--Turn the trunk to the left and bend forward over the left thigh, attempting to touch the fingertips to the ground outside the left foot. Keep the left knee straight. On successive repetitions attempt to touch farther and farther to the side. (b) TWO--Recover to the starting position. (c) THREE--Turn the trunk to the right and bend forward over the right thigh, trying to touch the hands to the ground outside the right foot. Keep the right knee straight. A. JUMPING JACK EXERCISE 1 . ~~~~:x • x~x 1 2 3 4 B.:::::BE~EXERC: w • .. w " f \V " VJ \ " POSITION 1 2 3 4 C. EIGHT COUNT PUSHUP EXERCISE 3 STA~TING POSITION ...,.., ,~ 4 2 3 ,..... ~ ~ 7 5 6 8 'A~ ~---x· o.:::T~~N:souNcEEXER~xsE4 POSITION . . 4 . 1: '~t . 't· ·-;: \ 7 85 6 E. SQUAT· STRETCH EXERCISE 5 I.J 1 STARTING POSITION ~ 4 1 F. LEG 'CIRCULAR EXERCISE 6 STARTING L, POSITIOf~ 11\--\• 4 G. STATIONARY RUN EXERCISE 7 fl 'p STARTING POSITION r 2 Figure 3-5. Conditioning Drill Two. 3-21 (d) FOUR--Recover to the starting position. c. Exercise 3: Eight-Count Pushup (1) Starting Position. Position of attention. (See fig. 3-5, c.) (2) Cadence. Moderate. ( 3) Movement. An eight-count exercise: at the count of- {a) ONE--Assume the squatting position, palms on the ground directly beneath the shoulders, elbows locked inside the knees. (b) TWO--Thrust the legs to the rear assuming the front leaning rest position. . {c) THREE--Flex the elbows until the thick portion of the chest touches the ground. (d) FOUR--Raise the body on a straight plane until the elbows are locked. {e) FIVE--Repeat the action of count THREE. (f) SIX--Repeat the action of count FOUR. {g) SEVEN--Recover to the squatting position as in count ONE (elbows locked inside the knees). (h) EIGHT--Return sharply to the position of attention. d. Exercise 4: Turn and Bounce (1) Starting Position. Feet spread more than shoulder width apart, arms sideward shoulder level, palms up. fig. 3-5, D.) at (See (2) Cadence. Slow. ( 3) Movement. An eight-count exercise: at the count of- (a) ONE--Turn sharply to the left as far as possible, then recover slightly. (b) TWO--Again turn to the left as far as possible and recover as in ONE. (c) THREE--Repeat the action of count TWO. (d) FOUR--Recover sharply to the starting position. (e) FIVE--Turn sharply to the right as far as possible, then recover slightly. (f) SIX--Again turn to the right as far as possible and recover as in FIVE. {g) SEVEN--Repeat the action of count SIX. (h) EIGHT--Return to the starting position. NOTE: The head and hips remain to the front throughout the exercise and the knees and elbows are locked at all times. e. Exercise 5: Squat Stretch ( 1) Starting Position. Attention. (See fig. 3-5, E.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--Squat, placing the hands on the ground about 12 inches in front of the feet. (b) T W 0--Keeping the fingertips on the ground, straighten the knees completely and raise the hips. (c) THREE--Recover to position ONE. (d) FOUR--Recover to the starting position. f. Exercise 6: Leq Circular (1) Starting Position. On the back, arms stretched sideward, palms down, feet raised foot from ground, knees straight. (See fig 3-5, F.) (2) Cadence. Slow. (3) Movement. A four-count exercise: at the count of- (a) ONE--Swing the legs as far as possible to the left, keeping the knees straight and the legs together. (b) TWO--Swing the extended legs over head with the thighs as close as possible to the trunk. (c) THREE--Swing the legs as far as possible to the right. (d) FOUR--Recover to the starting position. g. Exercise 7: Stationary Run (1) Starting Position. Position of attention. (See fig. 3-5, G.) (2) Cadence. Fast. (3) Movement (a) At the command of execution, start running in place at double-time cadence, lifting the left foot first. Follow the instructor as he counts two repetitions of cadence; for example: 1, 2, 3, 4--1, 2, 3, 4. The instructor then gives informal commands such as FOLLOW ME. Running on the toes and balls of the feet, keeping the back straight, speeding up the cadence to a sprint, raising the knees high, leaning forward at the waist, and pumping the arm vigorously. (b) To halt the exercise, the instructor will count two repetitions of cadence as the foot strikes the ground: 1, 2, 3, 4--1, 2, 3, HALT. NOTE: When counting cadence, the instructor counts only as the left foot strikes the ground. The duration of the exercise is approximately 1 1/2 minutes. 3204. CONDITIONING DRILL THREE a. Exercise 1: Side Straddle Hop (1) Starting Position. Position (3) Movement. A four-count exercise: at count of- of attention. (See fig. 3-6, A.) (2) Cadence. Moderate. (a) ONE--Take a slight jump into the air, moving the legs sideward (more than shoulder width apart); at the same time, swing the arms overhead (to an overhead position) clapping the palms together. A. SIDE STRADDLE HOP EXERCISE 1 t t • 2 3 4 POSITION B. BACK BENDER EXERCISE 2 1, 1, 1 STARTING 1 2 3 4 POSITION C. SQUAT THRUST EXERCISE 3 STARTING I ~ ~-3 2 4 POSITION b. SIDE BENDER EXERCISE 4 STARTINGttt 1 POSITION E. KNEE BENDER EXERCISE 5 ~ t~ t STARTING 1 2 3 4 POSITION .. STARTING 2 3 POSITION G. STATIONARY RUN EXERCISE 7 f STARTING 2 POSITION Figure 3-6. Conditioning Drill Three. (b) TWO--Take a slight jump into the air, swing the arms sideward and downward returning to the starting position. (c) THREE--Repeat the action of count ONE. (d) FOUR--Repeat the action of count TWO. b. Exercise 2: Back Bender (1) Starting Position. Standing, feet 12 inches apart, fingers placed behind the head. (See fig. 3-6, B.) (2) Cadence. Slow. (3) Movement. A four-count exercise: at the count of- (a) ONE--Bend the upper trunk backward, raising the chest high, pulling the elbows back, and looking upward. Keep the knees straight. (b) TWO--Recover to the starting position. (c) THREE--Repeat the action of count ONE. (d) FOUR--Recover to the starting position. c. Exercise 3: Squat Thrust (1) Starting Position. Position of attention. (See fig. 3-6, c.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--Assume the squatting position; heels together, placing the hands flat on the ground, shoulder width apart, elbows locked and inside the knees. (b) TWO--Thrust the legs to the rear, assuming the front leaning rest position, body in line from head to toe, heels and toes together. (c) THREE--Return to the squatting position as in ONE. (d) FOUR--Return to position of attention. d. Exercise 4: Side Bender (1) Starting Position. Feet are spread more than shoulder width apart, arms are raised sideward and overhead, thumbs interlocked palms to front, fingers extended and joined, elbows locked. (See fig. 3-6, D.) (2) Cadence. Slow. ( 3) Movement. An eight-count exercise: at the count of- (a) ONE--Bend to left as .far as possible, then recover slightly. (b) TWO--Again bend to the left as far possible, then recover slightly. (c) THREE--Repeat the action of count TWO. (d) FOUR--Recover sharply to the starting position. (e) FIVE--Bend to the right as far as possible, then recover slightly. (f) SIX--Again bend to the right as far as possible, then recover slightly. (g) SEVEN--Repeat the action of count SIX. (h) EIGHT--Recover sharply to the starting position. NOTE: Keep the elbows and knees locked throughout the exercise. The bend should occur to the side and not the front. e. Exercise 5: Knee Bender (1) Starting Position. Feet are spread less than shoulder-width apart, hands on hips, thumbs in small of back, elbows back. (See fig 3-6, E.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: on the count of- (a) ONE--Do a knee bend, lean trunk forward at the. waist, thrust arms between legs until the extended • fingers touch the ground palms to the ground, hands 6 inches apart. (b) TWO--Recover sharply to the starting position. (c) THREE--Repeat the action of count ONE. (d) FOUR--Repeat the action of count TWO. f. Exercise 6: Bottoms Up (1) Starting Position. Front leaning rest position. A silent one-two count is used as in the pushups. (See fig. 3-6, F.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--With the weight on the hands, and knees locked, jump forward bringing the feet as close to the hands as possible; look to the rear. (b) TWO--Keeping the knees locked, thrust the legs backward assuming the front leaning rest position. (c) THREE--Repeat the action of count ONE. (d) FOUR--Repeat the action of count TWO. g. Exercise 7: Stationary Run (1) Starting Position. Position of G. ) attention. (See fig. 3-6, (2) Cadence. Fast. (3) Movement (a) At the command of execu tion, start running in place at double time, lifting the left foot first. Follow the instructor as he counts two repetitions of cadence; for example: 1, 2, 3, 4--1, 2, 3, 4. The instructor then gives informal commands such as FOLLOW ' ME , running on the toes · and balls of the feet, keeping the back straight, speeding up the cadence to a sprint, raising the knees high, leaning forward at the waist, and pumping the arms vigorously. (b) To halt the exercise, the instructor will count two repetitions of cadence as the left foot strikes the ground: 1, 2, 3, 4--1, 2, 3, HALT. NOTE: When counting cadence, the instructor counts only as the left foot strikes the ground. The duration of the exercise is approximately 1 1/2 minutes. Section Ill. Rifle and Log Drills 3301. RIFLE DRILL the conclusion of the exercise a. Description and Objective. is POSITION OF ATTENTION, MOVE. Rifle exercises are conditioning exercises performed with a rifle. (2) In exercises which termiEach drill contains six exercises nate in the rifle downward (fig. 3-7) and they are numbered position, on the command MOVE,execute the position followed in a set pattern. The drill takes 15 minutes to complete. The by order arms as prescribed in objective of rifle drills is to NAVMC 2691. exercise the arms, shoulders, and back muscles in order to develop (3) In the exercises which strength and endurance, particuterminate in a position other larly in the upper body. In than the rifle downward posiunits without rifles, log drills tion, Marines first assume the may be substituted. rifle downward position before executing port arms and order b. Area and Equipment. Any arms. level area is satisfactory for conducting this drill. Each ( 4) These movements are exe Marine completes these exercises cuted without command. This from a· standing position and no procedure promotes uniformity, ground contact is required. Each but precision is not expected. .Marine will need a rifle and, if To be effective, rifle exerthe group exceeds a platoon in cises must .be strenuous enough size, then the instructor will to tire the arms, but not to the point where the arms cannot need an instructor's stand. move with precision. c. Formation. The extended rec tangular formation is used in e. Leadership. A principal this drill. (See app. A.) instructor demonstrates and leads the drill. He must be familiar d. Starting Positions. Starting with leadership techniques for positions vary with the exercises conditioning exercises and the and are explained in each exerpeculiar techniques for rifle cise. As in all set conditioning drill. drills, the command used to start the exercise is STARTING POSI3302. EXERCISES PERFORMED WITH TION, MOVE. The following direcRIFLES tions apply to rifle drill. The exercises of rifle drill are ( 1) In those exercises which outlined in the following parastart from the rifle downward graphs. position, on the command MOVE,execute port arms as prescribed a. Exercise 1 : Foreup, Behind in NAVMC 2691, Drill and CereBack monies Manual, and then assume the starting position. The (1) Starting Position. Rifle command to return the men to downward, feet together. (See the position of attention at fig. 3-7, A.) 3-27 · A. FOREUP, BEHIND BACK EXERCISE 1 (3) Movement~ A four-count exercise: at the count of- (a) ONE--Swing the arms forward and upward to the overhead position. Inhale. t l t STARTING 2 3 4 POSITION (b) TWO--Lower the rifle to B. LUNGE SIDE, TURN AND BEND EXERCISE 2 the back of the shoulders. Exhale. (c) THREE--Recover to position ONE and inhale. t X AXt ~~~ 1 3 2 4 POSITION (d) FOUR--Recover to the C. FOREUP, BACK BEND EXERCISE 3 starting position and exhale. b. Exercise 2: Lunge Side, Turn and Bend I ) STARTING 3 (1) Starting Position. Rifle POSITION downward, feet together. (See D. UP AND FORWARD EXERCISE 4 fig. 3-7, B.) (2) Cadence. Moderate. ( 3) Movement. An eight-count t T exercise: at the count of-- STARTING 2 4 . POSITION E. FOREUP, FULL SQUAT EXERCISE 5 (a) ONE--Lunge sidewards to. the left, swing the rifle forward and upward to the overhead position. (b) TWO--Turn the trunk to STARTING 2 3 4 the left and bend forward POSITION t I-~ over the left hip. At the F. ARMS FORWARD, SIDE BEND EXERCISE 6 same time, swing the rifle to a low horizontal in front of the left ankle. ~-~-x· -A~ A. (c) THREE--Recover to posi STARTING 1 2 3 · 4 tion ONE. POSITION '(d) FOUR--Recover to theFigure 3-7. Rifle Drill. starting position. (2) Cadence. Slow. (e) FIVE, SIX, SEVEN, and EIGHT--Repeat on the rightside. c. Exercise 3: Foreup, Back Bend (3) Movement. A four-count exercise: at the count of- (a) ONE--Swing the arms forward and upward to the overhead position. (b) TWO--Bend backward, emphasizing the bend in the upper back. The face is up. Keep the knees straight. (c) THREE--Recover to position ONE. (d) FOUR--Recover to the starting position. d. Exercise 4: Up and Forward (1) Starting Position. Rifle downward, feet together. (See fig. 3-7, D.) (2) Cadence. Fast. (3) Movement. A four-count exercise: at the count of- (a) ONE--Swing the arms forward and upward to the overhead position. (b) TWO--Swing the arms forward to shoulder level. (c) THREE--Recover to position ONE. (d) FOUR--Recover to the starting position. (1) Starting Position. downward, feet together. Rifle (See fig. 3-7, C.) (2) Cadence. Moderate. e. Exercise 5: Foreup, Full Squat (1) Starting Position. Rifle downward, feet in narrow stance. (See fig. 3-7, E.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--Swing the arms forward and upward to the overhead position. (b) TWO--Swing the arms down to shoulder level and assume the squatting position. (c) THREE--Recover to position ONE. (d) FOUR--Recover to the starting position. f. Exercise 6: Arms Forward, Side Bend (1) Starting Position. Sidestraddle, regular stance, rifle forward. (See fig. 3-7, F.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--Bend the trunk to the left. Keep the knees straight. (b) TWO--Recover to the starting position. (c) THREE--Bend the trunk to the right. Keep the knees straight. (d) FOUR--Recover to the starting position. NOTE: Keep the rifle on the same level as the shoulders throughout the exercise. 3303. LOG DRILL a. Description and Objective. Log exercises are conditioning exercises performed with a log. Each drill contains six exercises and they are numbered in a set pattern. The drill takes 15 minutes to complete. The objectiveof log drills is to develop strength and muscular endurance and, in this instance, under maximum loads. Log exercises also develop teamwork. Log exercises may be used in lieu of conditioning drills after the Marines have become somewhat conditioned. b. Area and Equipment. Any level area is satisfactory for conducting this drill. Each Marine completes these exercises from a standing position and no ground contact is required. If the group exceeds a platoon in size, then the instructor will need an instructor's stand. Each sixperson group or eight-person group will need a log. The logsshould be from 6 to 8 inches in diameter. They may vary in length from 14 feet (for 6 people) to 18 feet (for 8 people) . The logs should be skinned, smoother, and dried. The 14-foot logs should weigh approximately 300 pounds and the 18-foot logs, approximately 400 pounds. Rings should be painted on the logs to indicate each person's position. When not in use, the logs should be stored on a rack to keep them off the ground. c. Formation. All the Marines assigned to the same log team should be about the same height at the shoulders. The recommended method of dividing the platoon is to have the Marines form a single file or column with short people to the front and tall people to the rear. Have the Marine assume their positions in the column according to shoulder height, not head height. When they are in position, they are given the command COUNT OFF BY SIXES (OR EIGHTS), COUNT OFF, to divide them into six-or eight-person log teams. Each team in turn, can then proceed to the log rack, shoulder a log, and carry it to the designated exercise area. The log teams form in columns in front of the instructor. With the Marines holding the log in the chest position, have them face the instructor and ground the log at least 10 yards from him. There should be 10 yards between columns and 10 yards between log teams within the columns. d. Starting Positions. The Marines fall in, facing the log, with their toes about 4 inches from it. The basic starting positions and commands are as follows: (See fig. 3-8.) (1) RIGHT-HAND STARTING POSITION, MOVE. At the command MOVE, move the left foot 12 inches to the left, and lower the body into a flatfoot squat. Keep the back straight, head up, and arms between the legs. Encircle the far side of the log with the left hand. Place the right hand underneath the log. (See fig. 3-8, A. ) (2) LEFT-HAND STARTING POSITION, MOVE. These commands are executed in the same manner as in paragraph a. except that the left hand is underneath the log and the right hand encircles its far side. (See fig. 3-8, move the left foot to the rear and stand up, facing left. B. ) Balance the log on the rightshoulder with both hands. (See A. RIGHT HAND STARTING POSITION fig. 3-8, C. ) This movementcannot be performed from theleft-hand starting positionbecause of the position of the hands. B. LEFT HAND STARTING POSITION (4) LEFT SHOULDER POSITION,MOVE. These commands should be given from the left hand starting position. At the command C. RIGHT SHOULDER POSITION MOVE, pull the log upward inone continuous motion, to the left shoulder. At the same time, move the right foot to the rear and stand up facingright. Balance the log on theleft shoulder with both hands.(See fig. 3-8, D.) This move D. LEFT SHOULDER POSITION . ment cannot be performed from the right-hand starting position. (5) WAIST POSITION, MOVE. From the right hand starting position pull the log waist high. E. WAIST POSITION Keep the arms straight andfingers laced underneath the log. The body is inclinedslightly to the rear and the chest is lifted and arched. (See fig. 3-8, E.) (6) CHEST POSITION, MOVE. Thiscommand should be given afterthe waist position has beenassumed. On the command MOVE,shift the log to a positionhigh on the chest, bring the left arm under the log and hold the log in the bend of the arms. (See fig. 3-8, F.) Keep Figure 3-8. Starting Positions. the upper arms parallel to the ground. (3) RIGHT SHOULDER POSITION, MOVE. At the command MOVE, pull ( 7) To move the log from the the log upward in one continright shoulder to the left uous motion to the right shoulder, the command is: LEFT shoulder. At the same time, SHOULDER POSITION, MOVE. On the 3-31 command overhead MOVE, push the and lower it to log the opposite shoulder. ( 8) To return the log to the ground from any of the above positions, the command is: STARTING POSITION, MOVE. At the command MOVE, slowly lower the log to the ground. The hands and fingers must be kept from under the log. e. Leadership. A principal instructor demonstrates and leads the drill. He must be familiar with the leadership techniques for conditioning exercises and the peculiar techniques for logdrill. 3304. EXERCISE PERFORMED WITH LOGS The exercises of log drill are outlined in the following paragraphs. Figure 3-9 graphically explains log drill. a. Exercise 1: Two-Arm Pushup (1) Starting Position. Right or left shoulder position. Regular stance. (See fig.3-9, A.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of--, (a) ONE--Push the log overhead until the elbows lock. (b) TWO--Lower the log to the opposite shoulder. (c) THREE--Repeat the action of count ONE. (d) FOUR--Recover to the starting position. b. Exercise 2: Forward Bender (1) Starting Position. Chest position. Regular stance. (See fig. 3-9, B.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--Bend forward at the waist, keeping the back and legs straight. (b) TWO--Recover to the starting position. (c) THREE--Repeat the action of count ONE. (d) FOUR--Recover to the starting position. c. Exercise 3: Straddle Jump (1) Starting Position. Right or left shoulder position, feet together, fingers interlaced on top of the log. (See fig. 3-9, c.) (2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE~-Jump to a side straddle. Pull down on the +og with both hands to keepit from bouncing on the shoulder. (b) TWO--Recover to the starting position. (c) THREE--Repeat the action of count ONE. (d) FOUR--Recover to the starting position. A. TWO·ARM PUSHUP EXERCISE 1 I ~ ~ I I ~ I I I I I rm mr mr START 2 ~ 4 B. FORWARD BENDER EXERCISE 2 START 2 3 4 C. SYRADDLE JUMP EXERCISE 3 mrmrmrmrrm START 2 3 4 D. SIDE BENDER EXERCISE 4 mrmrmrmrmr START 2 3 4 E. DEEP KNEE BEND EXERCISE 5 4 START 2 3 F. OVERHEAD TOSS EXERCISE 6 mr START 2 3 4 Figure 3-9. Log Drill. 3-33 d. Exercise 4: Side Bender (1) Starting Position. Right shoulder position, feet regular stance. (See fig. 3-9, D.) {2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--Bend sideward to the left as far as possible, bending the left knee. (b) TWO--Recover to the starting position. {c) THREE--Repeat the action of count ONE. {d) FOUR--Recover to the starting position. (4) After completing the required number of repetitions, change shoulders and execute an equal number of repetitions to the other side. e. Exercise 5: Knee Bend {1) Starting Position. Right or left shoulder position. Narrow stance. Fingers interlocked on top of the log. (See fig. 3-9, E.) (2) Cadence. Slow. (3) Movement. A four-count exercise: at the count of- {a) ONE--Flex the knees to a quarter-squat position. (b) TWO--Flex the knees to a half-squat position. {c) THREE--Lower the body to a three-quarter squat position. (Lean slightly forward.) (d) FOUR--Recover to the starting position. NOTE: Pull forward and downward on the log throughout the exercise. f. Exercise 6: Overhead Toss {1) Starting Position. Right or left shoulder position, regular stance. The knees bent to a quarter-squat. fig. 3-9, F.) are (See {2) Cadence. Moderate. (3) Movement. A four-count exercise: at the count of- (a) ONE--Straighten the knees and toss the log into the air approximately 12 inches overhead. Catch the log with both hands and lower it toward the opposite shoulder. As the log is caught, lower the body into a quarter-squat. (b) TWO--Again toss the log into the air and when caught, return it to the original shoulder. (c) THREE--Repeat the action of count ONE. (d) FOUR--Recover to the starting position. Section IV. Grass Drills 3401. GENERAL executing Drill One; then as the program and the Marines progress, a. Description and Objective. introduce Drill Two. To extend Grass drills are extremely the duration of the drill, it may strenuous exercises and are be necessary to repeat the drill. performed at top speed for only short periods of time. No cadence e. Starting Position is counted but the Marines con tinue to execute the multiple (1) The drills are started from repetitions of the command until the GO position. Other basic the next command is given. The positions are FRONT, BACK, and grass drill consists of two STOP. (See fig. 3-10, A.) drills: Drill One and Drill Two. Each drill contains six exer(a) GO. Running in place (top cises. The objective of the speed): on the toes andpalls drills is to decrease reaction of feet, knees raised high, time, to develop cardiovascular arms pumping ,~/body bent for endurance, and to provide a vigward at~~warst. orous workout for all major (b) FRONT. Prone position: muscles. elbows bent (along body) , b. Area and Equipment. Any level palms flat on ground direct area suitable for ground contact ly under the shoulders, legs and of a size to accommodate the together and straight. group is adequate. No equipment (c) BACK. Supine position is needed. (flat on back): arms extended near side on ground with c. Formation. All movements are executed in place. The extended, palms down, legs together and rectangular formation is recomstraight, feet toward the mended for a platoon-or companystand or instructor. size unit. The circle formation is suitable for groups of squad (d) STOP. Football lineman or section size. At the beginning stance: feet spread and stag of an exercise program, 2 to 3 gered, left arm across left will thigh, right arm straight, minutes of grass drills insure a good workout. knuckles on ground, head up, back parallel with ground. d. Progression. Progression is gained by gradually increasing (2) To assume the FRONT or BACK the length of time devoted to the position from the STANDING, GO, drills. As the physical condition or STOP position, vigorously of .the Marines improves, the get into the prescribed posiperiods should be gradually tion as quickly as possible. lengthened to 5 minutes. As the (See fig. 3-10, B.) second drill is more difficult than the first, some progression (3) To change from the FRONT to can be attained by initially the BACK position, quickly do a 3-35 pushup, move the feet several f. Leadership. A warm up activshort steps to the right or ity of lesser intensity shouldleft, lift the arm on the side proceed grass drill. During thetoward which the feet move, and instructional phase and conductthrust the legs vigorously to of these drills, the followingthe front. (See. fig. 3-10, c.) points should be applied. ( 1) The instructor executes A. FOUR BASIC POSITIONS only GO and STOP with theMarines. This allows theinstructor to supervise thedrill. ,...... ···-.: GO FRONT BACK STOP ( 2) The commands for grassdrills are given in rapid B. ASSUMING FRONT AND BACK POSITIONS succession without the usualpreparatory command. .. / (3) To prevent confusion, the instructor should give the .I ···! ~' commands sharply to distinguishthem from comments or encouragement. C. CHANGING FROM FRONT TO.BACK (4) As soon as the Marines knowthe drill, they should respondto the instructor's commandsand perform all exercises vigorously and as rapidly as pos ~r-tJT ~-.. _, D. CHANGING FROM BACK TO FRONT sible. All exercises areexecuted continuously until thenext command is given. Insist .1. of (t4. on top speed performance; anything less is not effective. Figure 3-10. Basic Positions for (5) The commands peculiar toGrass Drill. each exercise are identiqal tothe name of the exercise. ( 4 ) To move from the BACK to (6) Marines are not to bethe FRONT position, sit up required to assume the positionquickly, place both hands on of attention once the drillsthe ground to the right or the are started. To halt the drillleft of the legs. Move ;the feet for instructions or for rest, several short steps to the rear the command UP is used. Aton the side opposite th~ hands. this command, the MarinesWhen the feet are opposite the assume a relaxed standing posihands' thrust the legs vigortion. Do not demand formality.ously to the rear and lower the At the conclusion of a fast andbody to the ground. (See fig. vigorous 5-minute grass drill,3-10, D.) it is physically impossible forpeople to stand at attention. 3-36 C. FULL SQUATTER ( 7) The sequence of commands A. BOUNCING BALL B. BICYCLE for the execution of grass drills should occur as follows: Drill One. GO, FRONT, Bouncing Ball; GO, BACK, Bicycle; GO, Full Squatter; GO, BACK, Situps; GO, FRONT, Mountain D. SIT UPS Climber; GO, FRONT, Roll Left; ;;so ' GO, STOP, UP. g. Use With Other Programs. E. MOUNTAIN CLIMBER Since grass drills can be exe cuted in a short period of time, they may be executed where only a few minutes are available for F. ROLL LEFT exercise or in conjunction with I ... another type of activity. Grass ~... '· drills are an excellent substi tute for running when time is a ' ...... factor. Figure 3-11. Grass Drill One. 3402. GRASS DRILL ONE AND TWO (4) Situps. From the BACK posi tion and with arms stretched a. Grass Drill One overhead, sit up, reach for From the ward, and touch toes. Return (1) Bouncing Ball. to the supine position. FRONT position, push up, sup porting the body on the hands From the ,(shoulder-width apart) and ( 5) Mountain Climber. feet. (See fig. 3-11.) Keep STOP position, place both hands the back and legs in line and on the ground directly under the. knees straight. Bounce up the shoulders. Thrust the right leg to the rear, knee straight. and:. down by a series of short, The left foot should be close upwara springs from the hands, hips, and feet simultaneously, to the left hand, the left knee outside the left arm. Shift the ( 2) Bicycle. From the BACK weight to the hands, thrust off with the rear (right) foot andposition, raise the legs and hips. Keep the elbows on the bring that foot up close to the ground and support the hips right hand, the right knee out side the right arm. At the same with the hands . Move the legs vigorously as if pedaling a time, thrust the left leg vig orously to the rear, knee bicycle. straight. Continue at a fast (3) Full Squatter. From the cadence, alternating the legs. STOP position, assume a full knee bend, the feet on line, ( 6) Roll Left. From the BACK hands on hips. Bounce up and or FRONT position, make one complete roll in the direction down in place by short, bounc ing jumps. commanded. On completing the roll, return to the FRONT or BACK position. 3-37 b. Grass Drill Two (1) Legs Over. From the BACK position and with arms stretched overhead, palms up, raise the legs upward and then swing them backward over the head until the toes touch the ground behind the head. Return legs to the starting position. (See fig. 3-12.) ( 2) V-Up and Touch Toes. From the BACK position, raise the legs with the knees straight, sit up until the trunk and legs form a V, and touch the toes with the hands . Return to the BACK position. (3) Rocker. In the FRONT position, clasp the hands behind the back, arch the body, holding the head back. Start rocking, using the front part of the trunk as a rocker. (4) Bounce and Clap Hands. The procedure is the same as for bouncing ball, but while in the air, clap the hands. This requires a more vigorous bounce or spring. (See fig. 3-12.) (5) Leg Spreader. From the BACK position, raise the legs so that the heels are 10 to 12 inches from the ground, spread them apart as far as possible, then close them together. Open and close legs as rapidly as possible. (6) Forward Roll. For forward roll from the STOP position, place both hands on the ground, tuck the head, and do one complete forward roll, keeping the legs tucked as you roll, and come back to the STOP position. A. LEGS OVER so f , .... a B. V-UP AND TOUCH TOES f , ·~ ·~ C. ROCKER D. BOUNCE AND CLAP HANDS E. LEG SPREADER ·(cE ·~ SIDE VIEW TOP VIEW F. FORWARD ROLL Figure 3-12. Grass Drill Two. Section V. Guerrilla Exercises 3501. GENERAL a. Description and Objective. Guerrilla exercises are individual exercises of various basic skills that are performed rapidly while moving forward in a circle formation. There are two tables of guerrilla exercises. Each table takes 15 minutes to complete. The objective of this exercise is to increase strength and endurance, aid flexibility, and develop coordination. b. Area and Equipment. Any level area is suitable for conducting guerrilla exercises. No ground contact is required other than the hands. There is no equipment requirement. c. Formation (1) The circle formation (app. A) is used for guerrilla exercises. Each platoon forms its own circle and engages in guerrilla exercises under a platoon instructor. If the platoon exceeds 30 Marines, double or concentric circles may be used. (2) When the circle is formed, the instructor steps into the center of the circle and moves clockwise in a small circle. He commands: QUICK TIME, MARCH, 1-2-3-4. (Rapid cadence of approximately 130 counts per minute. Cadence and step are maintained between exercises.) (3) To reform the platoon after completing guerrilla exercises, the instructor halts the Marines and places the base man or platoon guide where he. wishes and commands: (a) BASE MAN (or platoon guide), POST. (b) THE FALL OUT AND FALL lN ON BASE }IAN (or platoon guide). d. be Progression. Progression may attained by moving from table I to table I I or by shortening the quick time marching periods between exercises and performing all exercises a second time. e. Leadership (1) To execute the exercises, the Marines continue at quick time while the instructor simultaneously explains and demonstrates the exercise to be performed, and then commands the Marines accordingly. In each instance, the preparatory command will be the name of the exercise and, in all instances, the command of execution will be MARCH. To terminate each exercise, the command is QUICK TIME, MARCH. The Marines immediately pick up the step as the instructor counts cadence. (2) Unless specified differently, each exercise should be continued for 20 to 40 seconds depending upon the vigor of the exercise. The leader can determine the duration of each exercise by observing its effect upon the Marines. (3) To form for double guerrillas, the commands for pairing the Marines (who are in circle formation) are- (a) PLATOON, HALT. ( 3) Crab Walk. (See fig. 3-13,C.) Get in the sitting posi (b) FROM (designate an indition, face upward, and lift thevidual), BY TWO'S, COUNT hips. Support the body with OFF. (Example 1-2; 1-2; 1-2; the hands and feet. Walketc.) forward feet first. (c) EVEN NUMBERS MOVE UP (4) Squat Walk. (See fig. 3-13, BEHIND ODD NUMBERS. (At this D. ) Assume a full knee bendtime, adjust pairs according position. Grasp the anklesto height and weight.) (left ankle with the left hand,right ankle with the right (d) YOU ARE NOW PAIRED UP FOR hand). Walk forward. DOUBLE GUERRILLAS. (Tochange the Marine's position, ( 5) Broad Jump. (See fig. 3merely command CHANGE.) 13, E.) Jump forward on bothfeet in a series · of broad (e) FORWARD, MARCH. jumps. Swing the arms vigorously to assist the jumps. f. Place in the Program. Many Marines have not had the oppor ( 6) Toe-Touch Walk. (See fig. tunity to perform the simple 3-13. F.) Walk forward, bending skills involved in guerrilla exercises. The conduct of these A. DOUBLE TIME B. ALL FOURS exercises is a simple matter since they can be performed eas ily and quickly in almost any situation. The tables of exercise lA~~ Jtr are applicable to all personnel. C. CRAB WALK The tables can constitute a staD. SQUAT WALK tion within a !-hour period or be completed within a separate 15-minute period. tt1'~ 3502 • GUERRILLA TABLES E. BROAD JUMP F. TOE·TOUCH WALK a. Table I ( 1) Double Time. (See fig. 313, A.) Hold arms in the G. BOTTOMS-UP WALK H. STRADDLE RUN thrust position. Execute a double-time run, maintaining the circle formation and the prescribed distance between J?AJi ~ your fellow Marines. Dura tion--! minute. I. FIREMAN'S CARRY J. SINGLE·SHOULDER CARRY ( 2) All Fours. (See fig. 3-13, B.) Face downward. Support the body with the hands and feet. Walk forward hands first. ~ Figure 3-13. Guerrilla Table I. 3-40 at the waist and touching one (3) Hand-Kick Walk. (See fig. 3-14, C.) Walk forward, kicking hand to the toe of the opposite foot while it is on the moving foot upward on every the ground. Raise the trunk to step. At the same time, lean forward and touch the elevated the vertical position between steps. Keep the knees toe with the hand of the oppo site arm. straight. 3 (7) Bottoms-Up Walk. (See fig. (4) Pike Jumping. (See fig. 3-13, G.) Assume the front 14, D.) Jump forward and upward leaning rest position and move from both feet, keeping the the feet toward the hands in knees straight, and at the same time, swing the legs forwardshort steps, keeping the knees toes with the locked. When the feet are as and touch the close to the hands as possible, hands at·the top of each jump. walk forward on the hands to (See fig. 3-14, the front leaning rest posi (5) Squat Jump. E. ) Leap forward from thetion. squatting position, with the (See fig. 3-hands on the ground and the (8) Straddle Run. 13, H.) Run forward, leaping to arms between the legs. Land on the right from the left foot the ground with hands and legs and to the left from the right extended. Bring up the legs to the squatting position. foot. (9) Fireman's Carry. (See fig. (6) Steam Engine. (See fig. 3 14, F.) Lace the fingers behind 3-13, I.) the neck and walk forward in ( 10) Single-Shoulder Carry. the following manner: as the (See fig. 3-13, J.) Two men left leg moves forward, raise execute the carries as the knee high, bend the trunk indicated by the diagram. No. 1 forward, and touch the outside man executes one type; No. 2 of the right elbow to the out side of the knee. Then lower man executes the other. the left leg and step forwardon the left foot and raise the b. Table II right leg. Repeat with the right leg and left elbow. (1) Double Time. (See fig. 314, A.) Hold arms at the thrust position. Execute a (7) Knee-Touch Walk. (See fig. 3-14, G.) Walk forward, bending double-time run, maintaining the circle formation and the the knees and touching the prescribed distance between ground on each step. The your fellow Marine. Duration--! knees are bent and straightened on each step. minute. (See fig. (2) Toe-Grasp Walk. (See fig. (8) Hobble Hopping. 3-14, B:) Bend forward and 3-14, H.) Hold foot behind back grasp toes. With knees slightly with opposite hand and hop forbent, walk forward. ward. On the command CHARGE, 3-41 grasp the opposite foot withopposite hand and hop forward. ( 9 ) Cross Carry. (See fig. 314 1 !. ) ( 10 ) Saddle Back Carry. (See fig. 3-14, J.) Two Marinesexecute the carries as indicated in the diagram. No. 1 Marine executes one type; No. 2 Marine executes the other. A. DOUBLE TIME B. TOE·GRASP WALK ~~~~ )ft: C. HAND-KICK WALK D. PIKE JUMPING ~ I( ' E. SQUAT JUM' F. STEAM ENGINE rfr At1At G. KNEE-TOUCH WALK H. HOBBLE HOPPING ~t\1\ ',;~,~ I. CROSS CARRY J. SADDLE-BACK CARRY " "' ftt' t Figure 3-14. Guerrilla Table II. 3-42 Section VI. Running and Orienteering 3601. RUNNING a. General (1) Description. The general form and technique for all types of running are fairly constant. (See fig. 3-15.) The head is erect, body slightly forward without bending at the waist, and the arms are at a loose thrust position alternating from front to rear in straight planes. A cross-body arm movement wastes energy. The movement of the legs and feet will be discussed in subsequent paragraphs dealing with the different types of running. Of primary importance is the fact that in all types of running, the toes should be pointed straight ahead. Toeing out is a common error in both running and walking and should be an i tern of individual correction. Cardiovascular endurance (wind) depends on the efficiency of the lungs and heart. The efficiency of the lungs and heart depend on the amount of oxygen the 1ungs can absorb with each breath inhaled and the amount of carbon dioxide the lungs can expel. The process of absorbing oxygen and expelling carbon dioxide (cardiopulmonary process) is performed by the blood that circulates through the lungs. The condition of this process will determine the amount of effort a person can exert over a period of time. Running is one of the best activities to develop this vitally important endurance. b. Running Skills. In the development of running skills, individuals may require instruction to improve their proficiency. Some· important skills to consider are-- Figure 3-15. Proper Running Form. (2) Objective. The objective of running is to develop cardiovascular endurance. Despite the fact that Marines have developed their muscle structure and the strength of their muscle tissue, unless they have developed cardiovascular endurance to a satisfactory degree, they are not entirely physically fit or combat ~eady. (1) Action of the Arms. Arm action is important. Check to see that arms are held loosely and that the action is relaxed. The faster the run, the more rapid the arm action. (2) Breathing. Allow the individual to breathe through the mouth as the body demands a large supply of oxygen. Oxygen can be inhaled in greaterquantities through the mouth. 3602. TYPES OF RUNNING a. Double Time ( 1) Description and Objective.Double timing is marching at the rate of 180 steps perminute, each step being 36 inches in length. It takes practice to double time with precision in formation. The Marines should keep in step,placing their feet flat on the ground. This, however, should not be a stamping motion, but should be done with as slight a jolt as possible. Double timingis like a jog, the difference being that in a jog the feet are lifted well off the groundand the running motion is bouncy. In double timing, the feet skim the ground and there is no bounce to the run. Double timing is a vehicle for teaching proper running form and for the development of the cardiovascular system. ( 2) Area and Equipment. This type of running can be camb. p 1 eted over a variety of surfaces. Usually a Marine uses a field or road. There is no equipment requirement. (3) Progression. There is no set standard for alternating quick time and double time in the early conditioning of Marines. A general rule is to begin with enough quick-time marching to ensure a thorough warming up, then double time about 100 paces. Change again to quick time until the individuals have made a reasonable recovery from the. running, then double time another 100 paces. The amount of double time can be increased and the quick time decreased from week to week, until the individuals are double timingabout 1800 yards. This type of training should be given at least twice a week, but by no means is it adequate as the sole means of conditioning. (4) Leadership (a) The instructor should be to one side of the column or group and toward the rear so there is a full view of all Marines. Inexperienced instructors have a tendency to supervise from a position too far forward. (b) Select an individual who can maintain the propercadence to act as the guideduring double-time running. (c) There are several waysfor the instructor and group to count cadence while double timing. If not contrary to local policy, learn several methods and use them for variety. Wind Sprints (1) Description and Objective.This type of running involves a series of 30-or 40-yarddashes, usually conducted in successive waves of squads.Each squad is in line and the squad leader on the rightflank. Wind sprints assist in developing speed and cardiovascular endurance. Any flat and level area may be used which will permit the squad to form a line and run the required distance. (2) Progression. One or two 30-yard sprints will be adequate at the beginning. As time passes, sprints can be lengthened and up to six or seven sprints may be used. (3) Leadership (a) At the command READY .(given by squad leader), each runner assumes the sprinter's starting position. At the command GO, the squad sprints approximately 30 yards, takes 10 yards to stop, and lines up immediately with the squad leader who repeats , READY, GO, and again the squad sprints. At the conclusion of the third sprint, the squad waits until all the squads of the platoon have made three sprints. Then they all line up and the squad leaders conduct three more wind sprints in the opposite direction. (b) Valuable time is gained by having each squad ready to go when the preceding squad has moved off its second sprint mark. c. Cross-Country Running ( 1) Description and Objective. Cross-country running is a distance run conducted on a course laid out along roads, across fields, over hills, through woods, and on any irregular ground. The cross-country run may be utilized as a conditioner or as a competitive event; the objective is to cover the distance in the shortest possible time. The course should be 2 to 2.5 miles in length and be laid out to avoid heavy vehicular traffic. The course should be marked by directional arrows until the runners know the course. These runs build leg muscles, increase lung capacity, and develop endurance. Any local area of varied terrain is suitable. (2) Progression. In the mass training of a large group, leaders should be stationed at the head and the rear of the column and should make every effort to keep the individuals together. After determining the abilities of the individuals in cross-country running, it is advisable to divide the unit into three groups. The poorest conditioned group starts first, and the best conditioned group, last. The starting time of the groups should be staggered so that all of them finish about the same time. In preliminary training, the running is similar to ordinary road work in that it begins with rather slow jogging, alternating with walking. The speed and distance of the run is gradually increased. As the condition of the individual improves, occasional sprints may be introduced. At first the distance run is from 1/2 to 1 mile. It is gradually increased to 2 or 2.5 miles. Well-conditioned personnel can run 2 to 2. 5 miles within a 15-minute period. (3) Leadership. Marines should not be required to take part 1in distance running until they have been through a progres'sively scheduled training program which requires a considerable amount of running. Cross-country runs should [be scheduled occasionally to provide variety in the program. Cross-country running has the advantage of allowing mass participation. Interest can be stimulated by putting the runs on a competitive basis. As a single activity, short crosscountry runs can be scheduled once a week, gradually increasing the distance as the physical conditioning improves. (4) use With Other Programs . Cross-country running can be combined with other activities such as conditioning exercises. d. Fartlek Training (1) Description and Function. Fartlek training is various running exercises conducted along an intense combat-like course. The running is conducted to overwork the lungs,allowing only partial recoverywhich is followed by another intense period of overload. This sequence is repeated for the duration of the workollit. Fartlek training is a useful combat training method and general cardiovascular conditioner. The entire unit must be in uniformly good to excellent condition to qualify for this training. (2) Progression. The following is an example of one fartlek session: (a) Warm up by stretching 3-5 minutes. (b) Warm up running easily 510 minutes. (c) Run at a fast, steady pace for 3/4 to 1 3/4 miles (dependent on terrain)~ (d) Walk/ jog at a moderate pace for 5 minutes (recovery). I (e) Run easily sprinting 15 to 20 meters occasionally. (f) Run full speed uphill for 175 to 200 meters. (g) Warm down by runningeasily for 1/2 to 1 mile. (h) Warm down by stretching 3 to 5 minutes. (3) Leadership. To add variety, try incorporating combat movements, terrain association, a series of exercises or carrying table of equipment weapons (hit and roll) . This will take some initiative in setting the course, but it allows for variety. In this manner, the fartlek course can be used as a training session or part of one. It works extremely well with highly motivated, competitive Marines. 3603. ORIENTEERING Orienteering is land navigation over a prescribed course as a timed, competitive event. It is an excellent way to integrate land ~avigation training with physical conditioning and requiresMarines to be skilled in both areas. Commanders adjust the training as. needed to change the degree of difficulty or to emphasize either navigation or conditioning. · Taken to the extreme, an orienteering exercise is conducted • in full combat gear over rugged terrain against aggressors. Orienteering requires the following physical skills: endurance, speed, strength, and allaround conditioning. Section VII. Circuit Training 3701. GENERAL a. Description and Objective. A strength circuit consists of a series of stations where individuals in small groups exercise vigorously for a short period of time and then move (on signal) to the next station where a different form of exercise is conducted. This rotation continues until all groups move through all stations. Strength circuits contain no set or specific types of exercise stations within the circuit. The objective of circuit training is to develop strength. There are three general types of circuits. ( 1) Fixed Circuit. This is a circuit in which apparatus of .an immovable type (fixed into the ground) is used. ( 2) Movable Circuit. This circuit consists of individual exercise apparatus which is portable and can be moved to and from the training area. (3) Simplified Circuit. This circuit requires no equipment or apparatus. b. Formation. The exercises are done at will, but rapid, steady, and continuous work is required of all. Each Marine's nervous and muscular system reacts differently to timed vigorous exercises. His performance should be measured on how many movements per exercise he can complete as an individual. For example, one Marine may be able to complete 5 movements, while another may be able to complete 20, and yet each is receiving the maximum benefit. All three circuits contained in this chapter are designed for platoon-sized groups. Expansion beyond this capacity requires a large amount of equipment, as each Marine in the fixed and movable types of circuits must have an item of equipment available for exercise at each station. A group larger than a platoon could be exercised through use of the simplified type of circuit; however, the group would be unwieldy and control could be a problem. c. Place in the Program. All circuits i 11ustrated can be completed in a 15-minute period. This feature allows the exercise of a platoon or smaller group on the circuit for a single 15-minute period, or the scheduling of the circuit as a 15-minute period within a longer period. A circuit can thus be utilized within a rotating activity system of scheduling. Choice of a circuit by the unit depends upon area, facilities, and other local factors; however, there is a circuit for every need. 3702. FIXED STRENGTH CIRCUIT a. Description and Objective. The strength circuit is an arrangement of various types of exercise apparatus which are fixed in position. (See fig. 3 16. ) Seven basic exercises are used and each exercise requires an apparatus. All apparatus of one type are positioned together to constitute a station. Each station will accommodate 10 1. PULLUPS/CHINUPS · 2. TWIST GRIP 3. PULLEY WEIGHTS NOTE: IF SUPPLEMENTARY STATIONS ARE USED THEY MAY BE INSERTED BETWEEN THE PRIMARY STATIONS. 4. BARBELL CURLS ffifHHHRHHH 7. ROPE CLIMB 6. LEG LIFT 5. STEP-UP Figure 3-16. Fixed Strength Circuit. Marines. The circuit is designed to be accomplished in 15 minutes when conducted on a time-rotation basis, as normally executed . for unit training. For individual use, a Marine may complete the circuit by executing a ispec~fic number of repetitions ~or each exercise. In this case, !1the time 1 required for completion, of the circuit would vary slig~tly depending on the number ,of repetitions the Marine completed. The objective of this circuit is to provide a series of ~xercises which will improve and ::maintain the strength of the body';• s m~jor muscle groups. · ' b. Starting Level. Marines must be thoroughly warmed up prior to participating in the cir~'l:!-it system. If Marines have(not engaged in vigorous exercise immediately prior to starting:the circuit, then an instructor should execute the following warm up exercises. These exercises should be conducted in the normal formation for set drills. Seven repetitions of each exercise will normally provide sufficient warmup. The exercises are- (1) High jumper, Conditioning Drill 1. (2) Bend and reach, Condi tioning Drill 1. (3) Squat bender, Conditioning Drill 1. c. Progression. The instructor can adjust the circuit system through several methods to accommodate participants of varying physical ability. One method of . adjusting an exercise is to change the method of executing the leg lift or to select a heavier weight for the barbell curls. When it becomes apparent during a unit program that the overall fitness of the group has improved, then the exercise may be made more strenuous in two additional ways. First, the instructor can have one or more of the supplementary stations added. Second, the time spent exercising at each station can be increased in 5-second increments to a maximum of 60 seconds. Also, as Marines learn the circuit, the 45-second period for movement and instruction between stations can be eliminated, thus allowing only enough time to change stations. d. Starting Positions. The Marine starts on any station, exercises steadily for a certain period (45 seconds initially), then moves on command to the next type of apparatus where he again exercises steadily for an equal period. The Marine continues ·until the required exercise is completed at each station. If it is desired to expand the number of stations in the circuit to accommodate more participants at one time, the instructor can provide four additional supplementary exercises, requiring no equipment. This will increase the amount of time required to complete the circuit. e. Leadership. Close control of all Marines is necessary to ensure that a minimum amount of time is spent in moving them to their initial stations and in moving them between stations. One instructor can control the activity on the strength circuit. A stopwatch or wristwatch with a second hand is required. When Marines arrive at the strength circuit, the instructor will form them for exercise and conduct the warm up drill. The group is then reassembled and formed into a number of files equal to the number of stations being used in the circuit. Each file is then directed to a station. As soon as all participants have reached an exercise position at a station, the instructor gives the command READY, GO. After 45 seconds of exercise, the instructor gives the command STOP 1 CHANGE OVER. The instructor allows Marines 45 seconds for moving to the next station and for preparing for the next exercise before the command EXERCISE is again given. In lieu of verbal commands, a whistle may be used to stop and start the exercises . For large groups, a megaphone or loudspeaker is useful. f. Individual Conditioning Program. For the Marine working alone on the strength circuit, it would be impractical to time the exercise periods. For individual exercise, the Marine should select a number of repetitions of each exercise to complete, then rotate to the next stations after completing these repetitions. The number of repetitions selected should be at or near the maximum that the Marine is capable of doing without halting for rest. g. Fixed Circuit Stations (1) Primary Stations. (See fig. 3-16.) (a) Pullups/Chinups. A horizontal bar placed 8 feet above the ground is necessary for each Marine at this station. The Marine will also need a space on the bar that is 45 inches wide. On the command EXERCISE, the Marine grasps the bar with both palms facing either forward or to the rear, arms fully extended, and feet free of the ground and executes the exercise as described in MCO 6100.3 . The exercise is repeated as many times as possible until the command STOP is given. Then the Marine moves to the next exercise. If a Marine has done his maximum number of pullups/chinups prior ~o the command STOP, he will remain in the "dead" handing position until the command STOP and move to the next station. (b) Twist Grip. The apparatus is a horizontal bar, free to turn, held between uprights placed 30 inches apart. The bar is 52 inches above the ground. A weight of 20 pounds is attached to the center of the bar by a light rope long enough to permit the weight to rest on the ground. The Marine stands at arm's length from the bar and grasps it with his hands on either side of the rope, palms down, thumbs under the bar. On the command EXERCISE, the hands are rotated so that the backs of the hands are rotated away from the body, thus winding the rope on the bar. The elbows are kept straight to ensure that the exercise is performed by the hand and forearm. When the weight is drawn up to the bar, the bar is then rotated in the opposite direction to lower the weight to the ground. This exercise is continued until the command STOP is given. The Marine then moves station. to the next (c) Pulley Wapparatus is a a system of eights. T frame pulleys The with that suspends a weight of about 90 pounds. The weight is attached to a light steel cable which has a drawbar attached to the other end. The Marine grasps the drawbar and sits down directly under the bar, legs extended to the front and arms extended overhead. The exercise is executed by pulling the drawbar down behind the head, then extending the arms slowly again until they are fully extended overhead. The exercise is repeated as many times as possible until the command STOP is given. The Marine then will move to the next exercise. Upon comple~ion of the exercise, the weight is lowered slowly to the ground. (d) Barbell Curls. A barbell is necessary for each Marine at this station. The barbell is constructed of 1 1/4-inch pipe 5 feet long, and two concrete-filled No. 10 cans. Each barbell should weigh about 40 pounds. Variance in the weight of the barbells, up to about 55 pounds, will allow appropriate overload to be applied to Marines who are above average in strength or weight. The Marine grasps the bar with the palms forward and assumes a standing position with the barbell held in front of the hips, hands approximately shoulder's width apart. On the command EXERCISE, the Marine flexes the elbows and draws the barbell up until it touches the upper chest. The elbows remain at the sides. Breath is inhaled with the upward movement and exhaled as the barbell is lowered to the starting position. The exercise is repeated as many times as possible until the command STOP is given. The Marine moves to the next apparatus. (e) Step-Up. The apparatus is a platform or ledge 18 inches high and of such size to accommodate 10 Marines. The Marine faces the platform and on the command EXERCISE, steps up onto the platform, bringing his trailing foot up beside the leading foot. He then steps back down to the o~iginal position, stepping down first with the same foot he initially used in stepping up. After 10 repetitions of the exercise, he changes the or:der of moving the feet to u~e the opposite leg for st,epping up. Repeat this exer'cise until the command STOP is given. The Marine then In01VeS to the next station. (f) Leg Lift. The apparatus is a horizontal bar constructed as described in (a). To prevent the body from swaying, a horizontal back support is added 40 inches below the horizontal bar. The arms are kept fully extended. On the command EXERCISE, the Marine jumps up, grasps the bar with the palms forward and the back support behind him. The exercise is executed by raising the legs to a horizontal position then slowly lowering them to the vertical position. The Marine does not flex his knees. He does not swing the legs to the rear of a vertical position to gain momentum for raising them in the next repetition of the exercise. The movement is repeated until the command STOP is given. The Marine then moves to the next exercise. If unable to raise his legs to a horizontal position without flexing his knees, the Marine flexes his knees and draws them up to the chest, then lowers his legs to the vertical position. (g) Rope Climb. The rope climb is 20 to 30 feet high with five ropes suspended from a horizontal bar which forms the uppermost part of the framework. To prevent the horizontal bar from sagging and to provide safety, only five ropes are attached to it. There are two frameworks per station. The ropes are 6 feet apart. Any method may be used to climb the rope, and the Marines climb as high as possible. Marines who are proficient should climb the rope several times during the time allotted. Inexperienced Marines should be cautioned to take care during descent to avoid rope burns on their hands. (2) Supplementary Stations. The following exercises are designed to expand the basic circuit by being inserted in specific places within the system. For each supplementary station used, there should be adequate room for 10 Marines to exercise. (a) Bent Knee Situp or Bottoms-Up. These calisthenics are designed to strengthen the abdominal muscles. These exercises will be inserted between the pullup/chinup and twist grip stations. The primary stomach exercise is the situp. In case of inclement weather or other conditions that make ground contact undesirable, the bottoms up exercise is used. In situps on the command EXERCISE, the Marine lies on his back (supine position) with knees flexed and both feet flat on the ground and executes the exercise (minus an assistant) as described in MCO 6100.3 . The Marine then returns to the starting position, repeating the exercise until the command STOP is given. The Marine then moves to the next station. In bottoms up on the command EXERCISE, the Marine assumes the front leaning rest and executes the bottoms-up exercise as described in Conditioning Drill 3. He continues this exercise at a moderate cadence until the command STOP is given. The Marine then moves to the next station. (b) Pushup. This exercise is designed to strengthen the arm-and shoulder-girdle muscles. It should be included between the twist grip and pulley weight stations. Upon the command EXERCISE, the Marine executes the pushup as described in Conditioning Drill 1. He continues this exercise at a moderate cadence until the command STOP is given. The Marine then moves to the next station. (c) Knee Bender. This exer cise is designed to build leg muscles and is included between the pulley weight and barbell curl stations. On the command EXERCISE, the Marine executes the knee bender as described in Conditioning Drill 3. He continues thia exercise at a moderate cadence until the command STOP is given. The Marine 'then moves to the next station. (d) Trunk Twister. This exercise strengthens the major muscles of the · trunk and is included between the step-up and pullup/chinup stations. On the command EXERCISE, the Marine executes the· trunk twister as described in Conditioning Drill 1. He continues this exercise at a moderate cadence until the command STOP is given. The Marine then moves to the next station. 3703 ., MOVEABLE STRENGTH CIRCUIT a. •· Description and Objective. Th~ exercises in this circuit are prqgressive and the course is planned to gain and hold the interest of the participating gr6u~s. The circuit consists of a series of stations, with each st~tion designed to develop a particular group of muscles. Alo'ng with muscular development, cor;r,ect posture and deep rhythmic brea;thing should be stressed on th:ils' circuit at all times. (See fig~. 3-17 and 3-18.) li STATION ITEM NO. SPECIFICATION 1 BARBELL 1 '!.·INCH PIPE 5 FEET LONG WITH CONCRETE FILLED NO. 10 CANS. 2 JUMP ROPE '14· OR 3/e·INCH ROPE, 10 FEET LONG. 3 TWIST GRIP HANDLE 12 INCHES LONG, ROPE 4 FEET LONG, NO. 10 CAN CONCRETE FILLED. 4 INCLINE 'A·INCH PLYWOOD PLATFORM PLANE 2 FEET WIDE AND 6 FEET, 6 INCHES LONG, ELEVATED 10 INCHES AT ONE END. STRAP TO HOLD FEET DOWN. 5 WAR CLUB HEAD IS 6 BY 12 INCHES, HANDLE IS 14 INCHES LONG BY 1V. INCHES IN DIAMETER, ABOUT 20 POUNDS. 6 BICYCLE . PLYWOOD BOARD OR RIDE PLATFORM 2 BY 3 FEET WITH 2 BY 2 RUNNERS. 7 STEP-UP A BOX OR STURDY PLATFORM 18 INCHES HIGH, 18 INCHES WIDE, 24 INCHES LONG. 8 ISOMETRIC TWO HANDLES 12 INCHES LONG PULL WITH 4 FEET (BETWEEN HANDLES) OR LIGHT WIRE CABLE OR 'I•·INCH ROPE. Figure 3-17. Movable Strength Circuit. b. Equipment. The equipment is set ~p in files. Six files of 8 stations will accommodate a platoon of 48. Two additional files will suppert 64. A file normally consists 'of 8 stations. c. Formation. The platoon ' marches to the area where the equipment is positioned and forms a file within each lane of stations, covering down on a piece of equipment. Movements are made on the double, the important ·factor being that no time is wasted in getting to work. d. Progression. Initially 40 to 45 seconds per station is adequate. As individuals become stronger the time should be increased in 5-second increments until a minute to a minute and a half is reached. e. Leadership (1) The leader stands in front of the barbell station and controls the rotation from this position. The leader supervises the entire group, with the assistance of several instructors who move about in the platoon correcting and encouraging the Marines. (2) The leader starts each group but does not count cadence nor lead them through the exercises. Each individual exercises rapidly but individually. (3) As each Marine finishes his repetitions with the barbelli he places the barbells on the ground. The leader calls, READY, followed by the command, FALL OUT ONE. All will doubletime to the station directly in front of them, while the individuals on the barbell stations will do an about face to the rear station in their lane. f. Movable Circuit Stations. The Marine can obtain best• results on the movable circuit if the exercises on the various stations are given in the following manner: (1) Station 1--The Barbell. ( See fig . 3-1 7 , 1 . ) The exercises at this station stress proper posture; deep, rhythmic breathing; and development of the muscles of the arms, shoulders, and upper body. An instructor teaches the proper methods of lifting before the exercises begin. The methods are to lift with the legs, to keep the back straight, and to merely grip with the hands. Two recommended exercises are given below. The instructor will use only one exercise per period. He may use either exercise. At successive periods, the other exercise is used. {a) Exercise 1--Two-Hands Mllitary Press. (See fig. 318, 1. ) Grasp the barbell with both hands, knuckles up at shoulder width, and lift to the chest. Steadily press to arm's length overhead; lower to the chest resisting weight all the way. Inhale as the weight is pressed up and exhale as the weight is brought down. (b) Exercise 2--Two-Hands Regular Curl. (See fig. 318, 1. ) Lift the weight to the waist, with the palms of the hands out, heels together, stomach in, chest lifted and arched, shoulders back, elbows in close to the sides; inhale deeply and curl the weight to the shoulders, using the arms only, at the same time keeping the elbows close to the sidesi exhale rhythmically, resisting and lowering the weight J to the waist. Emphasize posFure and the use of the arms only. This is a very ~aluable exercise for the development of the biceps and the grip and should be repeatetl from 8 to 16 times, dependin~ on the ability of the Marine. {2) Station 2--The Jump Rope. (See fig. 3-18, 2.) This exercise develops strength and agility in the legs and stamina of the whole body. It makes the Marine agile on his feet and increases his footwork efficiency and timing. Each Marine should progress until able to jump rope at least 3 minutes at top speed. (3) Station 3--The Twist Grip. (See fig. 3-18, 3.) The twist grip is an excellent exercise for the hands and forearms, and adds greatly to the Marine's ability in hand-to-hand combat. The handle is gripped and twisted, winding the rope until the weighted can is level with the height of the hands, which are held horizontal. The weight is lowered in the same manner; the Marine resists the weight all the way, occasionally stopping the twisting motion and alternately removing first one hand, then the other, from the handle. A variation of the above exercise is to wind the handle the a with the rms bent palms up and with and the elbows held close in to the sides. Each Marine should maintain a good posture and keep the stomach muscles taut throughout this exercise. (4) Station 4--The Incline Plane. (See fig. 3-18, 4.) The use of the incline plane is a very strenuous exercise and well designed for the development of the abdomen. Although 6 to 10 repetitions are sufficient for the beginners, more can be added as ability increases. Marines with hernias or recent operations will be excused from participation at this station. (5) Station 5--Tbe War Club. (See fig. 3-18, 5.) The war club is a simple and effective means of exercising the prin6ipal muscle groups of the body, especially those of the trunk, back, and shoulders. To gain the maximum benefit from this exercise, the Marine must keep both feet flat on the ground at all times. Throughout the exercise period, the weight is swung from arm's length as follows: (a) As in chopping wood, first on one side, then on the other. (b) As a batter warming up with a number of bats. (c) In large circles, first with one hand and then with the other. ( 6) Station 6--The Bicycle Ride. (See fig. 3-18, 6.) The bicycle ride is well suited to exercising many of the muscle groups of the body, particularly those of the abdomen. vary the speed of the exercise, but keep everyone "riding" the entire period. A variation exercise may be performed by placing the legs together, raising them slowly to a height about 2 feet from the ground, and then lowering them slowly to the ground. (7) Station 7--The Step-up. (See fig. 3-18, 7.) The step-up exercises the legs. The stepup is performed by initially stepping up with the left foot, followed by the right, then stepping down with the left foot followed by the right. Continue for 20 seconds, then change to the right foot as the lead foot for 20 seconds. (8) Station 8--Tbe Isometric Pull. (See fig. 3-18, 8.) Two trainees work at this station with a cable pull and perform the following exercises: (a) Initially start with one Marine in the supine position and one Marine sitting. The sitting Marine lowers the upper body to the ground and pulls the partner up to the sitting position. The partner then performs this same action and this is continued for 20 seconds at a rapid rate. (b) During the last 20 seconds , the same action takes place but, in this case, the Marine in the supine position resists the pull of the partner for approximately 5 seconds before allowing to be pulled up into the sitting position. 3704. CIRCUIT-INTERVAL TABLE a. Description and Objective. The circuit-interval table is designed to develop strength and endurance within a short period of time, with no equipment requirement, through a rapid and vigorous routine of exercise. Fifteen minutes is an adequate period to execute all exercises and to secure a vigorous workout with the circuit-interval principle. 1. BARBELL HEAD UP MILITARY PRESS CK STRAIGHT ~ TTOCKS DOWN ·-FT WITH LEGS ·' BACK :-PRESSSTRAIGHT . SLOWLY LIFT CURL 2. JUMP ROPE 3. TWIST GRIP 4. INCLINE PLANE 6. BICYCLE RIDE5. WAR CLUBS , ~If"~., WOODCHOP . (TO SIDES) . ~~AT~AN . . ·r;.. 7. STEP·UP 8. ISOMETRIC PULL ~~As i;i§9 Figure. 3-18. 3-56 b. Formation and Starting Positions (1) A leader forms platoons or smaller groups in an oval or circular formation with 3-to 5-yard intervals between Marines. The Marines face to the right and move forward at quick time and then double time. (See fig. 3-19, A.) After running several platoon circle laps, the leader calls out the name of an arm and shoulder exercise from the list below, orders quick time and commands, for example, PUSHUPS. On this command, all Marines immediately hit the ground and individually and rapidly begin doing pushups. No cadence is counted. (See fig. 3-19, B.) After 30 seconds of exercise, the leader commands, ON YOUR FEET, FORWARD, MARCH. The platoon resumes the quick time cadence and the leader, when ready, gives the necessary commands for double time. The double time is continued for one or more laps and the leader calls out the name of the next exercise and the process is repeated. This continues, with running between each exercise, until every body part has been exercised. ( 2) The instructor controls the running and quick time to observe the effects of the exercise upon the Marines. Cadence, step, and precision are not important to the objective and the instructor should not use them. What is important is speed and the instructor should stress this. After the exercise period is started, the Marines do not stop. This circuit method emphasizes ··stress and recovery, the recovery occurring during the quick time periods. c. Activities. The leader can use the following exercises. These exercises can be repeated if necessary, during a second round. The leader can use other calisthenic exercises in the circuit-interval table. (1) Arms and shoulders--pushups. (2) Stomach--situps. (3) Back--squat thrusts. (4) Legs--bicycle (on back). d. Progression. The progress is controlled by the leader, who must pace the running, quick-time movement, and exercise in such a way that Marines will receive a vigorous workout yet be able to participate throughout the 15-minute period. Marines who are in the initial stages of physical condition will not be able to double time or exercise as long as those who are better conditioned. The idea is to set a pace which can be increased during each workout, thus progressing gradually to a higher level of physical fitness. e. Leadership. The platoon leader, platoon sergeant, or section leader can lead the group. The leader must execute the exercise with the unit to feel the effects and thereby adjust the pace. f. Place in the Program. This activity may be scheduled whenever a short period of time is available. The only requirement is that enough space, indoors or out, be available to form the circle.. Figure 3-19. Circuit-Interval Table. Section VIII. Basic Physical Skills and Obstacle Courses on roads, over rough ground, up 3801. GENERAL and down hills, cross-country, The purpose of this section is to and running over low obstacles. list the basic military skills and the methods for their development. (2) Jumping. In broad jumping, Many of these skills are best the take-off foot is planted developed by obstacle courses but firmly and the spring comes other drills are also discussed. from the extension of this leg The section explains types of as the other leg reaches for or obstacle courses, details of the far side . of a ditch construction, and methods of similar obstacle. (See fig. 3 20.) The arms are forcibly negotiating the various obstacles. raised forward and upward to 3802. BASIC PHYSICAL SKILLS assist in propelling the body up and forward. Landing may be a. Objective. The objective is on one or both feet depending to develop proficiency in the upon the length of the jump. In various military physical skills vertical jumping downward from which are essential to personal a height, the jumper should aim safety and effective combat his feet at the desired landing operations. In travel by foot spot and he should also jump over rugged terrain and in the with the knees slightly bent execution of combat duties, and feet together, with the Marines must be trained to trunk inclined slightly perform basic skills, such as forward. As the feet touch the running, jumping, climbing, and ground, the shock is absorbed carrying. During training, by bending the knees into a Marines will develop agility and full squatting position. If the coordination in these skills. height is too great or the Fast and skillful execution of ground too hard to absorb the these skills may mean the shock, then the jumper should side roll thus difference between success and forward roll or failure on the battlefield. eliminating some of themomentum. b. Place in the Program. These skills are practiced throughout the entire program in many dif ferent activities. Many of these skills are best practiced on ob stacle courses. (See par. 3803.) c. Description. These basic A. BROAD JUMPING B. JUMPING UPWARD C. JUMPING DOWNWARD skills are the minimum skills required by all Marines. The basic skills are as follows: Figure 3-20. Jumping. (1) Running. Running is used to ( 3) Dodging. In combat situastrengthen the legs and develop tions, it is often times necessary to change directions cardiovascular endurance. Marines should be exposed to quickly. To execute this move running in various situations: ment while running, a lead foot 3-59 is firmly planted, left foot if the direction is to the rightand right foot if the direction is to the left. The opposite foot is moved toward the new direction. The knees are slightly flexed during the movement and the center of gravity is low and balanced. (See fig. 3-21.) At the time of the change of direction, the head and trunk are turned quickly in the new direction. A. DODGE TO AVOID B. CHANQE OF DIRECTION C. DODOE TO AVOID OBSTACLE BEHIND CONCEALMENT DANOER AREAS Figure 3-21. Dodging. (4) Climbing and Surmounting. All Marines should know how to climb and surmount various types of obstacles. (See fig. 3-22.) A. CLIMBING ROPE B. CLIMBING DRAIN PIPE C. SURMOUNTING WALL D. ROPE LADDER E. CARGO NET Figure 3-22. Climbing and Surmounting Vertical Objects. (a) Vertical Climbing, as in Climbing a Rope or Pole. The hands grasp the rope ·or pole overhead with the palms toward the face. Gripping the object, the body is pulled upward with the arms and shoulders, assisted· by the feet which grip the· object and assist by pushing downward. If shoulder girdle strength and body .coordination are not adequate:to permit alternating the·. hands, the arms act together in pulling upward. · (b) Climbing as in Surmounting a Wall. In going over a wall, the body should·be kept as close to the top.: as possible, since in combat operations it is important to offer as small a target as possible to the enemy. If an individual climbs.· ·.a wall while carrying a rifle, both hands should be freed byslinging the rifle ·over the back. There are two methods commonly used for surmounting a wall of moderate height, but only one for dropping from it. The methods are as follows: .! Run, Jump, and Vault. Approach the wall at a run, jump forward and upward at the wall and ·place one foot against it as high up as possible. Use the foot in contact with the wall to help push the body upward while grasping the top of the wall with the hands. Pull the body up with the arms, assisted by pressure of the foot against the wall and swing the legs over, propelling the body weight over the wall. · Z ·Hook and Swing. Approach ·. ·the wall at a run and jump forward and upward. Hook · one elbow over the wall, . : locking the arm in place by .· .pulling up until the top of ·.·the wall is underneath the armpit. Grasp the top of .t·he wall with the other hand. Draw the leg which ... ·is closer to the wall up as ·..'far toward the top as possible. Then swing the other ··leg over the top of the wall. The body is then carried over with a rolling . , motion. A variation of this leg action can be used by ·. ·Marines who are unable to · ·.draw up the leg as describ ed. While hanging with both .legs fully extended, start ·a swinging motion with the legs together. When the legs have enough momentum, ·.swing the outside leg over ".the top of the wall with a ·vigorous kick, then follow .,· with the body. · 1 Dropping. All drops from a height are executed in the same manner regardless of the method used to gain the top. One hand is placed against the far side of the wall while the other hand grasps the top. From this position, the body is rolled over the wall and · vaulted away from it with the legs swinging clear. As the body passes over the wall and drops, it should at all times face the wall. This will keep the rifle and other equipment clear. Break the fall by retaining a grasp on the top of the wall as long as possible. (c) Climbing Ladders and Cargo Nets. Rope ladders, stationary vertical ladders, and cargo nets employ the same general technique. The important element is to grasp the side supports firmly in the hands about shoulder height and place the feet on a rung which would cause the body to be fully extended. In movement upward, one hand is moved upward and a new grasp is secured and, at the same time,· the opposite leg moves up a rung. As the knee straightens, the body is elevated. This process is repeated using the opposite arm and leg. Alternation continues in this manner until the climber reaches the objective. (5) Traversing Horizontal Objects. The traversing of horizontal objects puts heavy stress on the arms and shoulder girdle area as the feet are usually suspended in the air with all of the body weight on the arms and shoulders . (See fig. 3-23. ) (a) Traversing Horizontal Ropes or Pipes. The hands grasp the horizontal support overhead with the palms facing. To propel the body forward, one hand is released and moved forward to secure a new grasp. At the same time, the opposite side of the body is swung forward (some people are able to "walk" in the air, keeping the body to the front and moving the legs in time with the arms as in walking on the ground) . The other hand is then released and moved forward; this alternation is continued until the objective is reached. A. ROPE OR CABLE B. PIPE OR BEAM l' -. --------· ·--~ ·' ' ~~~,_,___ ~~~ C. HORIZONTAL LADDER Figure 3-23. Traversing Horizontal Objects. (b) Traversing Horizontal Ladders. In this situation, the movement is the same as used in traversing a rope or pipe. The hands, however, are placed on the rung with the palms away from the face. Other than this difference the technique is the same. ( 6) Crawling. Crawling in combat situations is an often used skill. Crawling may be high or low. (See fig. 3-24.) A. HIGH CRAWL B. LOW CRAWL Figure 3-24. Crawling. (a) High Crawl. ln the high crawl, the Marine moves on hands and knees, moving one hand and the opposite knee and then continuing to move the hands in alternation with the opposit'e knee following the companion hand. (b) Low Crawl. The Marine is in the prone position usually with the forearms and palms of the hand on the ground. He propels forward by bending the knee of one leg and pushing with the inside edge of the shoe. At the same time, the opposite arm moves forward and pulls .to the rear. The body remains low and movement is continued by bending the opposite.knee and pushing, and at the same time s 1 iding the opposite arm forward and pulling. Alternation of hands and legscontinues until the objective is reached. (7) Throwing. Throwing may be executed from the kneeling or standing positions. The object to be thrown is held in the hand, and the throwing arm is bent at the elbow~ the hand is then moved to the rear until the hand.. is behind the ear. The tbody is turned so that the lead foot and balance arm on the side toward the target are pointing at the target. (See fig. 3-25.) The balance arm is used to sight over and align the throwing hand and the ·target. When properly al·igned, the elbow is moved rapidly .forward until it is at a point just in front of the body where the arm is straightened and the wrist snapped. This whip motion prope1 s the object to the target. Underhand throws secure momentum by the thrower bending his knees and swinging the throwing arm to the rear. As the knees are straightened, the arm is forcefully swung forward from the shoulder and the o~ject released. B. LEGS TOGETHER (DIRECT APPROACH) A. SCISSORS VAULT (SIDE APPROACH) Figure 3-26. Vaulting. situations and one of these B. UNDERHAND THROWN methods may be used in carrying objects. · A. OVERHAND THROWN (a) Fireman's Carry. "A" Figure 3-25. Throwing. stands sideways in front of "B", "A" bends his knees and leans forward, placing one (8) v·aulting. Vaulting is "B's" crotch, employed to overcome low arm through barriers or fences. (See fig. grasps the wrist of "B's" arm, which is hanging over 3-26. ) · The object to be sur mounted is approached at an the shoulder, and then "A" side runs forward. angle. The hand on the next to the obstacle is placed on the top of the obstacle and, (b) Saddle-Back Carry. With his back toward "B", "A" with a straight arm, the body weight is pushed upward. At the stands in front of "B". "B" same time, the leg on the side mounts "A's" hips and clasps next to the obstacle is thrown his arms in front of "A's" upward and over the top folchest. "A" grasps "B's" lowed by the other leg (side thighs. approach). In landing, the weight comes down on the (c) Single-Shoulder Carry. leading leg first followed by "A" stands facing "B". "A" a semi-squatting regaining the balance on both assumes legs. The free arm serves as a position. "B" leans forward until "B" lies across "A's" balance. A direct (front) right shoulder. "A" clasps approach can be used at whichover the his arms around "B 's" legs time both legs go object together. and straightens up, lifting "B" from the ground. "A" then ( 9 ) Man Carrying. There are runs forward. This method may also be used to carry heavy three basic individual means of carrying personnel in combat objects. 3-63 (10) Balancing. Balancing the present, such as occurs during body while walking or running a fall while running· or inon a narrow object when jumping downward from a height,crossing obstacles is a skill individuals can extend theirwhich requires practice and hands to catch the weight. Atconfidence. Balance is required the same time, duck the headin negotiating a log placed and roll forward onto the feet.across a stream, in crossing a The key to falling withoutnarrow beam or rail, and in injury from the standingsimilar situations. (See fig. position is relaxation and3-27. ) To perform this skill, rolling on the outside of theplace the feet on the object to leg, hip, and buttocks to take be crossed, hold the arms to the brunt of the fall.the sides at shoulder level,and fix the eyes on the objectapproximately 5 yards in frontof the feet. Generally, it isnot a good practice to lookdown at the feet. Walk thebeam by placing first one footand then the other in thecenter of the beam, thereby A. ABSORBING SHOCK BY FORWARD ROLLmoving forward, using the armsto aid in maintaining balance. B. ABSORBING SHOCK ON OUTSIDE OF HIP AND LEG Figure 3-28. Falling. 3803. OBSTACLE COURSES a. General. Obstacle coursesare a valuable part of physicalreadiness training. The challenge-presented by the obstacles A. BEAM OR RAIL B. LOG assists i~ developing and testingthe basic physical skills. InFigure 3-27. Balancing. many combat situations, successwill depend upon the Marine's (11) Falling. Injury can be ability to: perform one or more ofavoided if Marines are taught these skills, often whileto fall properly. They should carrying fleld equipment and whenknow how to use . the body fatigued. In this section, twomomentum to their advantage types of obstacle courses will beduring a fall rather than to discussed-:-Conditioning Obstacletry resisting that force. (See Course and Confidence Obstaclefig. 3-28.) If enough force is Course. 3-64 b. Course Safety Precautions. Commanders and course instructors should take certain precautions to prevent injury on obstacle course·s. A few of the precautions are: (1) Inspect the course for faulty construction of obstacles, protruding nails, rotten logs, condition of the landing pits, and other hazards to safety. ( 2) Conduct warm up exercises before the unit runs the course. (3) Explain the correct and demonstrate techniques for negotiating all the obstacles before allowing the Marines to try them. ( 4) Give Marines at least two weeks of conditioning exercises before scheduling the obstacle and/or confidence courses. ( 5) Ensure that negotiation of the higher and more difficult obstacles are under the supervision of an instructor. (6) Do not permit individuals who have neither practiced the basic skills nor run the conditioning obstacle course to participate in the confidence obstacle course. (7) Weather conditions may cause footing or handhold surfaces to be slippery. If such is the case, postpone training on the course. 3804. CONDITIONING OBSTACLE COURSES a. Description and Objective. The Conditioning Obstacle Course is commonly known as the Obstacle Course. This course consists of fairly low obstacles which are designed to be negotiated quickly. The obstacles serve to test various basic skills, and running the course is a test of the Marine's physical condition. After receiving instruction and an opportunity to practice the skills, Marines run the course against time. b. Area and Equipment (1) Complete standardization of obstacle courses should not be attempted since topographical conditiona always vary. Commanders should use ingenuity in constructing a course, making good use of streams, hills, trees, rocks, and other natural obstacles. Since the course is eventually run at high speed, it should not be dangerous. ( 2) The course should be wide enough for six or eight men to run simultaneously, encouraging competition. The lanes for the first several obstacles should be wider and the obstacles themselves easier than those that follow. This avoids con gestion until the contestants scatter out over the course. The last two or three obstacles should not be too difficult and should not involve high climbing. This prevents injuries and falls resulting from fatigue. (3) The total distance of the course should range from 300 to 450 yards and include from 15 to 25 obstacles. Normally the obstacles should be 20 to 30 yards apart and arranged so that those which exercise the same groups of muscles are separated. (4) The obstacles should be substantially built. Peeled logs, 6 to 8 inches in diameter, are ideal for many of the obstacles. Sharp points and corners should be eliminated. Landing pits for jumps or vaults should be filled with sand or sawdust to prevent injuries. ( 5) The . course should be constructed and marked so that it is not possible to sidestep or detour obstacles. However, it is desirable to provide alternate obstacles of varying degrees of difficulty. (6) The course should be in the shape of a horseshoe or figure eight so that the finish is close to the start and signs should be placed to indicate the course route. c. Leadership. Before Marines run an obstacle course, they should be instructed in the proper technique of negotiating each obstacle. In each case this technique should be explained and demonstrated in detail, with emphasis on avoiding injury. Every individual should be given an opportunity to practice on each obstacle until he becomes reasonably proficient at negotiating it. Before the course is run against time, it is advisable for indivictuals to make several runs at a slower pace. During such practice or trial runs, the instructor should observe the performances and make appropriate corrections. Marines should never be permitted to run the course for time until they have practiced on all obstacles. The best method of timing the runners is to have the timer stand at the finish and call out the minutes and seconds as each individual finishes. If several watches are available, each wave may be timed separately. If only one watch is available, the different waves should be started at regular intervals, such as every 30 seconds. If an individual fails to negotiate an obstacle, a previously determined penalty should be exacted. d. Types of Obstacles (1) Jumping-Type Obstacles. These obstacles may be ditches which are cleared with one leap, trenches which the individuals can jump into, heights which require jumping downward, or hurdles which an individual can jump over. (See fig. 3-29.) ~ .DITCH 'TRENCH HURDLES JUMP DOWNWARD Figure 3-29. Jumping-Type Obstacles. ( 2) Dodging-Type Obstacles Obstacles of this type are usually mazes consisting of posts set in the ground at irregular intervals. (See fig. 3-30. ) The intervals between posts should be rather narrow so that the Marines must pick These obstacles may be climbing ropes, either plain or knotted their way carefully through and and 1-5 inches in diameter; around them. Lane guides may beconstructed to guide the cargo nets or walls 7 or 8 feet high; or vertical poles 6 to 8 Marines to dodge and change may be inches in diameter and 38 feet dir(3ction. Obstacles put into a maze pattern to high. (See fig. 3-:h.) cause the Marines to change direction. CARGO NET CLIMBING ROPE LANES TO GUIDE CHANGE OF DIRECTION WALL POLE CLIMB Figure 3-31. VerticalClimbing Obstacles. > (4) Horizontal Traversing-Type ~Jt:si#·t. . ;;,-.--:,::.-W W-••:;i='. _;;, ';•-. Obstacles. Horizontal obstai&"'. er .... :.:@":: .. Y ···.e_. e'-:_h cles may be pipes, beams, MAZES TO CAUSE CHANGE OF DIRECTION . ladders, or ropes. (See fig. 332.) (5) Crawling Type Obstacles. Figure 3-30. Dodging-Type Obstacles which require crawl Obstacles. ing may be constructed of large pipe sections, low rails, and and wire. (See fig. 3-33.) (3) Vertical Climbing Surmounting Type Obstacles. 3-67 A. PIPE OR BEAM B. HORIZONTAL LADDER C. HORIZONTAL ROPE Figure 3-32. Horizontal Type Obstacles. (6) Vaulting-Type Obstacles. Obstacles of 3 to 3.5 feet in height such as low walls or fences may be used as a vaulting obstacle. (See fig. 3-34. ) ( 7) Balancing-Type Obstacles. Beams, logs, and planks may be used as balancing-type obstacles. (See fig. 3-35. ) These items may be used to span water obstacles and dry ditches, or TUNNEL LOW RAIL Figure 3-33. Crawling-Type Obstacles. raised off the ground somewhat to simulate natural depressions. 3805. CONFIDENCE OBSTACLE COURSES a. Description and Objective. The Confidence Obstacle Course is commonly known as the Confidence Course. This course is composed of higher and more difficult obstacles than those used in the conditioning course. The confidence obstacle course is. designed to give Marin,es confidence in their mental and physical capacities and to cultivate their spirit of daring. They are encouraged but not compell~d to negotiate this course and the course is not run against time. The negotiation of a confidence course, however, is strenuous enough to be an excellent physical conditioner. Marines should NEVER attempt to take the obstacles at high speed and should not compete for speed. The obstacles vary from fairly easy to extremely difficult. Some are of considerable height to accustom Marines to climbingsuch heights without fear.Considerable emphasis is placed on obstacles that train and test an individual's balance. Figure 3-34. Vaulting Obstacles. b. Area and Equipment ( 1) The confidence course accommodates four platoons, one platoon at each group of six obstacles. The course should be made up of about 24 obstacles, Figure 3-35. Balance-Type numbered and marked as follows: Obstacles. 1 to 6, white numbers on red obstacles background; 7 to 12, black numc. Formation. The bers on a white background; should be divided into groups of 13 to 18, white numbers on a six, and each group is different color. blue background; and 19 to 24, designated by a white numbers on a black Each platoon starts at a Individuals are background. different color. separated into groups of 8 to (2) A few simple pieces of 12 at each obstacle. At the equipment should be provided starting signal from the company for individuals who do not have commander, they proceed the strength, courage, or numerically through. Anyone may ability to negotiate the skip an obstacle who is afraid to obstacles. try. Individuals proceed from 3-69 obstacle to obstacle until time (c) The Weaver. Move from one is called, then assemble as end of the obstacle to the ordered. other by weaving the bodyunder one bar and over the d. Leadership. If the Marines next.are new to the confidence course,an instructor will demonstrate or (d) Hip-Hip. Step over eachwill give a brief orientation at bar, either alternating legseach obstacle, including an or using same lead leg each explanation and demonstration of time. a method of negotiating it. Marines are encouraged to try the (e) Balancing Logs. Step up various obstacles, but they are on log, retaining the bal not compelled to do so. No ance, walk or run along log.compulsion is to be used. '!'hemanner of negotiating any obsta(f) Island Hopper. Jump fromcle is left to the discretion of one log to another until thethe Marine. However, the inobstacle is negotiated. structor assists anyone whoexperiences difficulty. Instruc(2) White Group. This group istors must supervise closely at composed of the second sixall times to prevent injuries, obstacles. (See fig. 3-37.) as some of the obstacles arequite high. Also, some of the (a) Tough Nut. Step overobstacles should not be used when each X in the lane. slippery or wet. The example of instructors and especially (b) Slide for Life. Climb the selected demonstrators will serve tower, grasp the rope firmly, to inspire the individuals to and swing the legs upward.greater effort. Hold the rope with the legsto distribute the weight e. Negotiating the Obstacles. between them and the arms. Although personnel need not Braking the slide with theconform to any one method of feet and legs, proceed down negotiating the obstacles, there the rope. Warn Marines that should be some uniformity in the there is danger of getting approach to them. A general rope burns on their hands. method of negotiating the When the rope is slippery orobstacles is indicated below. wet, this can be a dangerous obstacle. ( 1 ) Red Group. This groupcontains the first six (c) Low Belly Over. Mount theobstacles. (See fig. 3-36.) low log and jump onto thehigh log, both arms grasping (a) The Belly Buster. over the top of the log, the Individuals may vault, jump, stomach area in contact withor climb over. Warn them that it. Swing the legs over the the log is not stationary. log and lower the body to theground. (b) Reverse Climb. Climb the reverse incline and go down the other side to the ground. 3-70 (d) Belly Crawl. Move forward (f) Easy Balancer. Walk up under the wire, · belly down, one inclined log and down the to the end of the obstacle. one on the other side to theground. (e) The Dirty Name. Mount the low log and jump to or reach (4) Black Group. The last group the higher logs in succesis formed by the final six sion, then jump or drop to obstacles. (See fig. 3-39.) the ground. Warn the Marines about the height of the final (a) Incline Wall. Approach log. the underside of the wall, jump up and grasp the top and (f) The Tarzan. Mount the pull the body up and over. lower log and walk the length Slide or jump down the of it and each successive, incline to the ground. higher log until reaching thehorizontal ladder. Grasp two (b) Skyscraper. Jump or climb rungs of the ladder and to the first floor, climb up swing the body into the air. the corner posts or assist Negotiate the length of the each other to any desired ladder by releasing one hand floor. Descend to the ground at a time and swing forward, in any desired manner. grasping a more distant rung. (c) Jump and Land. Climb up ( 3) Blue Group. This group is the ladder to the platform formed by the third group of and jump to the ground. six obstacles. (See fig. 3-38.) (d) Confidence Climb. Climb (a) High Stepover. Step over the inclined ladder to the each log, alternating the vertical ladder. Go to the lead foot or using the same top of the vertical ladder, lead foot. then down the other side to the ground. (b) Swinger. Climb onto theswinging log and over to the (e) Belly Robber. Step on the ground on the opposite side. lower log and assume the prone position on the (c) Low Wire. Move under the horizontal logs. Crawl over wire on the back, using the the logs to the opposite end hands to raise the wire to of the obstacle. clear the body. (f) The Tough One. Climb the (d) Swing, Stop and Jump. rope or pole on the higher Gain momentum with a short end of the obstacle, then run, grasp the rope, and go down the ladder and across swing the body forward to the the log platform. Climb over top of the wall. Release the or between the logs at the rope while standing on the end and go down the rope or wall and jump to the ground. pole to the ground. Vaultover the final log. (e) Six Vaults. Vault over the logs, using one or both hands. 3-71 A. THE BELLY BUSTER B. REVERSE CLIMB C. THE WEAVER D. HIP-HIP E. BALANCING LOGS F. ISLAND HOPPER Figure 3-36. Red Group. A. THE TOUGH NUT B. SLIDE FOR LIFE C. LOW BELLY OVER D. BELLY CRAWL E. THE DIRTY NAME F. THE TARZAN Figure 3-37. White Group. 3-73 A. HIGH STEPOVER B. SWINGER C. LOW WIRE D. SWING, STOP AND JUMP E. SIX VAULTS F. EASY BALANCER Figure 3-38. Blue Group. B. SKYSCRAPER A. INCLINE WALL D. CONFIDENCE CLIMB C. JUMP AND LAND F. THE TOUGH ONE E. BELLY ROBBER Black Group. Figure 3-39. 3-75 Section IX. Individual Exercise Programs 3901. GENERAL Marines at times will be stationed on independent duty and consequently will be responsible for their own physical fitness program. This section will assist them in understanding the need for exercise and will aid in the planning and execution of an individual exercise program.Exercise activities included are the Bench Conditioner, 6-12 Plan, Weight Training, and Isometric Contraction. Keeping. physically fit is a problem that faces everyMarine. Even though we are fre quently engaged in training that requires some physical effort, in many cases, it is not enough to prepare us to meet the intense physical demands of combat. Attaining a satisfactory level of physical readiness is not an insurmountable objective. Available time appears to be the most difficult obstacle to the development of physical readiness. In most cases, regular physicaltraining programs are centralized, requiring the individual to temporarily leave the work area. The problems involved in setting an hour aside two or three times each week are numerous. However, most of us can devote a few minutes each day to physicalfitness with little, if any,impact on our daily work schedule, especially if it does not require us to leave our work area. a. Type of Program. ·There are many good physical fitness programs available to the individual or group. Regardless of the type or duration, to be effective, the program must contain exercises that are strenuous and are challenging to the individual. Space will not permit the inclusion of all available means of individual exercise. The programs s_elected for this chapter have met the requirement of minimum space and minimum time. b. Need to Augment Program.These programs are quite strenuous and will develop a satisfactory level of physicalreadiness. However, if the Marine desires additional development of endurance, it is recommended that he supplement these programs with a 15-to 30-minute period of wind sprints and double timing on an alternating daily basis. c. Progressive Training. If Marines are performing duties which require little or no physical activity, they must plan a physical conditioning programthat assures a moderate beginning, moderate but steadyprogression, and sufficient warmup before starting the vigorous exercise. To avoid organic or bodily harm, a Marine should never rush into vigorous activity without adequate warmup. He -should conduct conditioning programs on a dailybasis over an extended period of time, never on an unduly accelerated or crash basis. 3902. THE BENCH CONDITIONER a. Description and Objective. The bench conditioning program uses a modified bench to employboth isotonic (moving) and isometric (stationary) exercises as the nucleus of the program. The exercises are designed to developstrength and endurance in all the major muscle groups of the body. The principles of progression, e. Bench Conditioning, Table I overload, and balance are employed when the exercises are (1) Exercise 1: Side-StraddleHop. This is a two-count warm performed properly. up exercise done at moderate b. Area and Equipment. The con cadence. The starting position ditioning apparatus can be conis the position of attention.jump slightly into structed in any unit motor pool On count ONE with welding equipment found in the air, swinging the arms out most salvage yards. (See figs. to the sides and up to a verti3-40, 3-41.) Additionally, there cal position, hands touching. are available any number of com(See fig. 3-40, A.) At the same mercially produced apparatus time, spread the feet wider available. The important thing is than shoulder-width apart. On that in utilizing this equipment count TWO, using a slight flexing of the knees and ankles, the following exercise routine be adhered to. jump slightly into the air and return to the starting position c. Starting Level and Progresby swinging the arms back down sion. The program consists of to the sides. Twenty repeti two tables, each with 10 exertions of this exercise is the standard dosage throughout the cises. The Marine controlls progression by required repeti program. tions or, in some cases, by Hand Walk. application of maximum effort. (2) Exercise 2: Each table can be completed Remove the lower horizontal within 15 minutes. bar. Adjust the upper hori zontal bar so that it is high d. Starting Position. To start enough to permit a "dead hang the program, the Marine begins ing" position, with the feet with Table I and executes each off the ground. (See fig. 3 40, B.) From the "dead hanging" exercise for the required number of repetitions.as indicated. The position, release one hand and Marine controlls the starting drop the arm to the side of. the level and progression. When the body. Then raise that arm .and Marine executes the maximum regrasp the horizontal bar. repetitions for Table I within a Release the bar with the other 15-minute exercise period, he hand and drop that arm to the progesses to Table II. To mainside. Repeat,this as many times tain this level of development, as possible. · the Marine should also execute the maximum repetitions for Table ( 3) Exercise 3: Situps. Lie II within a 15-minute exercise down with the fingers interperiod. The Marine should keep locked and placed behind ·· the substitution of exercises to a head. Hook the toes under· the minimum. However, if he completes foot braces. Raise the 1trunk a full 15 minutes of strenuous and upper body to an upright exercise and exercises all sitting position,. twistincj it to the left and ·then forward muscles, then there should be no in and right appreciable difference the downward until the overall development. elbow touches the left knee. (See fig. 3-40, C.) Lower the 3-77 A. EXERCISE 1, SIDE STR.ADDLE HOP B. EXERCISE 2, HAND WALK C. EXERCISE 3, SITUPS D. EXERCISE 4, DOUBLE STEP·UP E. EXERCISE 5, 150M RIC BAR LIFT F. EXERCISE 6, KNEE LIFT G. EXERCISE 7, ISOMETRIC PULL H. EXERCISE 8, ISOMETRIC COMPRESSION J. EXERCISE 10, PUSHUP Figure 3-40. Bench Conditioning, Table I. body to the starting position. stops rearward movement of the Sit up again but twist the body hips when the "dead hanging" to the opposite direction as position is assumed. {See fig. before, touching the left elbow 3-40, F.) Keeping the arms to the right knee. Again lower extended, flex the legs and the body to the starting posiraise the knees as high as tion. The starting dosage is 20 possible. Hold this position situps. The Marine should confor 5 seconds, then return to tinue the progression until he the starting position. After 2 has attained 40 situps. seconds in the starting posi tion, raise the knees again. 4: Double Each return to the starting (4) Exercise Step-up. Starting at one end of position constitutes one repethe bench, step up onto the tition. The dosage is five bench, and walk across it. Step repetitions. Progression is the down from the other end; turn same as in Exercise 5. around and repeat the process to return to the starting {7) Exercise 7: Isometric point. (See fig. 3-40, D.) Pull. Adjust the lower horiEach return to the starting zontal bar to a position where point constitutes a repetition. it is slightly higher than the The starting dosage is 20 repebeltline. Grasp the handles and titions. Maximum dosage is 35 pull outward. {See fig. 3-40, repetitions. This exercise G.) Apply maximum effort and should be done at a rapid hold for approximately 5 sec onds. Relax for 5 seconds cadence. between repetitions; perform (5) Exercise 5: Isometric Bar four repetitions. Moving the Lift. Adjust the lower bar so body closer to or farther away that it is slightly higher than from the bar will' change the the beltline. Placing the feet stress from the upper arms to on the footplates at the base the forearms. Progression is of the frame, grasp the lower the same as in Exercise 5. bar so that the hands are spread shoulder-width apart. (8) Exercise 8: Isometric Assume a crouched position and Compression. Maintain the lift with maximum effort using position as in exercise 7. (See the arms, back, and legs. {See fig. 3-40, H.) Grasping the fig. 3-40, E.) Starting dosage handles in the same manner, is 4 repetitions of a stress press in with maximum effort time of 5 seconds followed by a and hold for approximately 5 Relax for 5 seconds5-second rest prior to the next seconds. repetition. The Marine obtains between repetitions, perform progression by lengthening four repetitions. Progression stress periods to 6 and later 7 is the same as in Exercise 5. seconds. Do not increase the number of repetitions. (9) Exercise 9: Isometric Press. Remove the lower hori{6) Exercise 6: Knee Lift. zontal bar. Adjust . the upper Adjust the upper bar to the horizontal bar until it is same height used in Exercise 2. about 6 inches lower than the Adjust the lower bar so that it extended arms can reach. 3-79 Stepping on the .· footplates at the bottom of the frame, graspthe bar with both hands and push up. (See fig. 3-40, I.)Keep both the legs and arms slightly flexed and the back straight. Apply maximum effort for 5 seconds then relax for 5 seconds. Complete four repetitions. Progression is the same as in Exercise 5. (10) Exercise 10: Pushups.Grasping the foot braces with both hands, assume the front leaning rest position. (Seefig. 3-40, J.) Keeping the back and legs straight, lower the body until the chest is lower than the hands, then return to the starting position. The Marine should complete the maximum possiblenumber of repetitions. f. Bench Conditioning, Table II. There is no limit on the maximum number of repetitions attainable in Exercises 3, 4, and 6 of Table II. The only limit imposed is that the entire program of 10 exercises outlined in either t'able should not exceed 15 minutes. (1) Exercise 1 : Side-Straddle Hop. This is a two-count warm up exercise done at a moderate cadence. The starting positionis the position of attention. On count ONE, jump slightlyinto the air, swinging the arms out to the sides and up to a vertical ~osition, hands touching. (See fig. 3-41, A.) At the same time, spread the feet wider than shoulder-width apart ....On count TWO, using a slight flexing of the knees arid ankles, jump slightly into the air and return to the startingposition by swinging the arms back down to the sides. Twenty repetitions of this exercise is the standard dosage throughout the program. (2) Exercise 2: Pull-up. Adjustthe horizontal bar so that it is high enough to permit a "dead hanging" position with the feet off the ground. Graspthe bar with both hands, palmsfacing forward. By flexing the arms, raise the body to a position where the chin is higherthan the bar. (See fig. 3-41, B.) Then lower the body to the "dead hanging" position. Repeat as many times as possible. (3 ) Exercise 3: Bench Situps . Sit on the bench and hook the feet under the foot braces. With the fingers interlocked behind the head, lean back until the head touches the floor. (See fig. 3-41, c.)Return to the starting position. The starting dosage is 15 situps. (4) Exercise 4: Step-Up. Face the bench and step up on it with one foot, bringing the trailing foot up next to the leading foot. Step back down again, leading with the same foot used first in stepping up.(See fig. 3-41, D.) Perform half of the total repetitions,then change the sequence of moving the feet to use the other leg in stepping up, and repeat the same amount of exercise. The starting level is a total of 40 step-ups. This exercise should be done at a rapid cadence. ( 5) Exercise 5: Isometric Bar Lift. Adjust the lower bar so that it is slightly higher than the beltline. Placing the feet B. EXERCISE 2, PULLUP A. EXERCISE 1, SIDE STRADDLE HOP D. EX.ERCISE 4, STEP·UP C. EXERCISE 3, BENCH SITUPS F. EXERCISE 8, LEG LIFT G. EXERCISE 7, ISOMETRIC PULL .E. EXERCISE 5, ISOMETRIC BAR LIFT H. EXERCISE 8, iSOMETRIC COMPRESSION I. EXERCISE 9, ISOMETRIC PRESS J. EXERCISE 10, INCLINED PUSHUP Figure 3-41. Bench Conditioning, Table II. 3-81 on the footplates at the base of the frame, grasp the lower bar so that the hands are spread shoulder-width apart. Assume a crouched position and lift with maximum effort using the arms, back, and legs. (See fig. 3-41, E.) Starting dosage is four repetitions of a stress time of 8 seconds followed by a 5-second rest prior to the next repetition. Progression is obtained by lengthening stress periods to 10 seconds. Do not increase the number of repetitions. (6) Exercise 6: Leg Lift. Adjust the bars and assume the starting position as shown in figure 3-41, F. Keeping arms and legs extended, raise the legs to a horizontal position and hold in that position for 2 seconds . Then lower the legs slowly to the starting position. Five repetitions is the starting level. (7) Exercise 7: Isometric Pull. Adjust the lower horizontal bar so that it is slightly higher than the beltline. Grasp the handles and pull outward. (See fig. 3-41, G. ) Apply maximum effort and hold for approximately 8 seconds. Relax for 5 seconds between repetitions; perform four repetitions. Moving the body closer to or farther away from the bar will change the stress from the upper arms to the forearms. The Marine obtains progression by lengthening the stress period to 10 seconds. (8) Exercise 8: Isometric Compression. (See fig. 3-41, H. ) Maintain the position as in exercise 7. Grasping the handles in the same manner, press in with maximum effort and hold for approximately 8 seconds. Relax for 5 seconds between repetitions; perform four repetitions. The Marine obtains progression by lengthening the stress period to 10 seconds. (9) Exercise 9: Isometric Press. Remove the lower horizontal bar. Adjust the upper horizontal bar until it is about 6 inches lower than the extended arms can reach. Stepping on the footplates at the bottom of the frame, grasp the bar with both hands and push up. (See fig. 3-41, I.) Keep both the legs and arms slightly flexed and the back straight. Apply maximum effort for 8 seconds, then relax for 5 seconds. Complete four repetitions. The Marine obtains progression by lengthening the stress period to 10 seconds. ( 10) Exercise 10: Inclined Pushup. Assume the front leaning rest position with the feet on the bench. (See fig. 3-41, J.) Keeping the back and legs straight, lower the body until the nose touches the ground. By extending the arms, raise the body to the starting position. Repeat as possible. many times as 3903. THE 6-12 PLAN a. Description and The 6-12 plan of Objective. physical fitness has been developed to assist in regulating quantity and progression and to provide a convenient set of exercises. This is a basic program and will take 18 weeks to complete if you follow the moderate progression as to the time prescribed for each level of achievement. The time can be shortened as explained below. This plan consists of six basic exercises a day which can be completed in 12 minutes. There are six tables of six exercises each, thus allowing you to progress from table to table. The plan is progressive, fits any age group, contains balance and variety, and applies the principle of overload in a safe and gradual manner. Begin at Table I, Progression Guide, with the number of repetitions as indicated by age. b. Formation. If just starting an exercise program, do not rush through the first table. Remember, individuals should remain at each level for about a week before moving upward. The time allotment stated for each exercise at the bottom of the tables is a guide; some people may take more and some less time on the individual exercises. At the end of a one-week period, when the individual can comfortably perform the six exercises in 12 minutes, move on to the next level . To a certain degree, the individual must be the judge of his ability to progress from level to level and table to table. If starting with a certain levels of degree of fitness, some of the beginning tables little challenge. may present c. Starting Level and Progres sion. There are three achievement for each age group, indicated as A, B, and C. Start at the C level for the appropriate age group. At the end of a one-week period, or when the individual can do all exercises at that level within 12 minutes, progress to the. B level. At the end of the second week, or when the individual. can accomplish that level within 12 minutes, progress to the A level. At the conclusion of the third week or when the individual can achieve the A level within the time limitation, move on to table II. (See Tables I through VI , Pro gression Guide.) d. Maintenance Level. Attempt to work through all six tables . If this proves to be too difficult, then maintain exercise at the- ( 1) A-level on Table IV, Progression Guide if in the 45 to 49, 50 to 59, or over 60 age group. (2) A-level on Table V, Progression Guide if in the 17 to 29, 30 to 39, or 40 to 44 age group. e. Precautions. To achieve the maximum benefit, perform each exercise exactly as specified. Read the descriptions and study the illustrations. Do not slight the movements. Use a sensible approach and follow these four points as they apply before starting or during your exercise program. ( 1) If you have the slightest doubt about your ability to participate in this exercise program, consult a physician. (2) Stop immediately if you notice unusual breathlessness or chest pain while taking part in these exercises. If these conditions persist, consult a physician. The following Tables of Progression Guides and Exercises are the progression of the 6-12 Plan program. 1. Side straddle. arms overhead and straight, palma lacina. -Turn trunk to the left and bend forward over the left thiah, attempt to touch the fingertips to the floor outside the left foot, keep the knees straight. Alternate the movement to the opposite aide. -Down and up to one aide is one repetition. 2. Kneeling front rest. hands shoulder width apart. is supported on the knees and by the arms. The weiaht PROGRESSION GUIDE -Bend elbows and lower body until chest touches the floor. Keeping knees on the floor, raise body by atraightenina the arms. AGE GROUP 17 to 29 30 to 3P 40 to ... 45 to "' 50 to " 60 and-Minutet for eoche..rci• LEVEL A • c A • c A • c A I c A • c A I c 15 l;J 11 13 11 9 11 9 7' 9 7 5 7 5 3 4 3 2 2 EXERCISES 2 :1 :1 II 14 15 16 13 13 14 12 11 14 12 13 13 11 11 12 10 9 11 10 11 10 9 ' 9 • 7 • • 9 7 7 7 6 6 5 6 6 7 5 5 5 4 4 3 5 4 4 4 3 3 3 2 2 5 15 13 11 13 11 ' 11 9 7 ' 7 5 7 5 3 4 3 2 2 & 250 235 ..... 200 115 165 150 135 120 100 90 10 75 70 60 50., 30 5 -Down and up is one repetition. 3. Supine position, fingers interlaced and placed ,.ehind the bead. -Maintaining the heels on the floor, raise the bead and shoulders until the heels come into view. Lower the head and shoulders until fingers contact the floor and bead rests on the banda. -Up and down ie one repetition. 4. Body erect, feet slightly spread, lingers interlaced and placed on rear of neck at ba,ae of the head. -Bend the upper trunk backward; raise the cheat biab, pull the elbows back. and look upward. Keep the knees straight. Recover to the erect position, eyes to the front. -Bending backward and recovery is one repetition. 5. Body erect, feet spread less than shoulder width, banda on hips, elbows back• -Do a full k,,.e bend, at the same time t:..:nd alightly,forward at the waist. Touch the floor with the extended fingen, keeping the hands about six inches apart. Reaume the starting poaition. -Down into the touch position and return to the starting position is one repetition. 6. Run in place, lift feet 4 to 6 inches off floor. At the completion of every 50 s'teps do 10 "Steam Engines". Repeat sequence until the required number ol steps is completed. -Count a step each time left loot touches the floor. Steam Engines -Lace the lingers behind the neck and while standing in place raise the left knee 10bove waist height, at the same time twist the trunk and lower the right elbow to the left knee. Lower the left leg and raise the right lea touching the knee with the left elbow thus completing the movement to that aide. Continue to alternate the movement until 'the sequence is completed. Table I. Progression Guide. ' ~ ,. ' ·. ' ... ~· EXERCISE 1 EXERCISE 2 ·-~-g--.~( EXERCISE 3 EXERCISE 4 EXERCISE 5 EXERCISE 6 Table I. Exercises. I. Wide side atraddle, tng. arms overhead and straight, palma fac -Bt!nd ~t the knee-s and the waist. awing the .1.rms down, and reach between the leg• as far as poseible. Look at the handt. The thighs are parallel to the floor during the bend. Recover to the starting position with a •harp movement. -Down and up ia one repetition. AGE GROUP 17 to PROGRESSION GUIDE LEVEL A 17 17 I 15 15 EXERCISES 3 17 15 • 9 8 3 19 17 6 300 270 Z. Front leaning rest position with body straight from head to heelo. Bending at the waist and keeping the knees locked, jump forward to a jack-knife position bringing the feet as close to the hands as possible. With the weight on the hands, thrust the legs to the rear resuming the front leaning rest poaitinn. -Up into the jaC'k-knife pasilion and return to the front leaning ~st position is one repetition. 29 c IJ I~ IJ 15 2~ 30 to 39 40 10 ... •5 to IN A I c A I c .. a c 15 13 II IJ 11 9 II 9 I) 13 II 13 II 10 II 9 15 13 11 13 II 9 11 9 8 7 6 6 6 17 IS 13 15 13 II 13 II 235 210 190 17S ISS 135 125 110 100 3. Supine position with arms straight overhead, palma facing. -With a sharp movement sit up, bringing the heels as close to the buttocks aa possibl~ and the knees to the chest. Swing !he arms in an arc overhead to a position outside the knees and parallel to the floor. To recover swing the arms overhead keeping them straight. At the same time move the legs Corward until they are straight. -Sitting up and returning to the supine position ia one repetition. 50 A 9 9 9 II 95 to 5'1 60 and Minulll't. for •och t"•ercillllt c A I c 6 ll/2 ll/2 85 75 70 60 50 4. Feet spread more than shoulder width apart, fingers laced behinc! t'he neck and elbows are back. -Bend forward at the waist "igorously, then twist the trunk to the left, then to the right and return to the erect position. I -Keep the knees locked and back straight. -Bend forward, twist left, twist right, and return to the erect position ia one repetition. 5. Bend forward at the waist, grasping the r1ght toes with ·nght hand, left toes with left hand, knees are sltghtly bent. -Walk forward retaining this position. -Count a repetition each time a foot contacts the floor. 6. Run in place, lift feet 4 to 6 inches off floor. At the completion of every 50 steps do 10 "Heel Clicks". Repe"t se· qu••nce until the required number of steps is compl.,ted. -Count a:~tep each time left foot touches the floor. ll<"d Cli.:ks -Jump upward at-out 12 inches 3nd brin~: th•· ~o7Mhcr. B~!or.:-landing on the floor, s~parah· tht' fe<"t 15 to 18 inch•·•. lmm,•diatcly upon cuntact "'·ith !h'· flo<>r reprat the jump and hrt·l clit·k. Table II. Progression Guide. ~ EXERCISE 1 ~ EXERCISE 2 b ~Sii ... a ~ u EXERCISE 3 ' ··· ~ EXERCISE 4 ~ EXERCISE 5 EXERCISE 6 Table II. Exercises. 3-87 I. Feel spread leu then shoulder wadth apart, hands on hips, elbows back. -Do a full knee bend, trunk erect and thrust the arms forwaa·d. Recover to the ero'ct position, and with knees locked, bend forward at the waist and touch the toea and recover to the erect position. -Down into the full knee bend, recover, touch toea and recover is one repetition. Z. Front leaning rest posataon with body straight from head to heels. -Lower the body until the chest touches the floor, keep body straaght. Recover by straaghtening the arms and raising the body. PROGRESSION GUIDE -Down and touch the fJoor and recovery to the front leaning rest possllon is one repetition. AGE EXERCISES GROUP LEVEL ~ J. Suptnc position, arms overhead, palma fac:i~i· · 17 .. 10 19 19 16 10 ~ to 9 17 17 15 315 -V.'ith a sharp mov~ment s1t up, thrust the arms forward and 29 c 15 15 I• 280 touch the toes. 30 A 9 17 17 I. 270 -Kt·<•p the legs straight and the heels in contact with the floor. to 15 IS 13 240 39 c 7 13 13 12 210 - Sll up. touch ,toes. and resume the supine position ia one rep .a A 8 15 IS 12 200 c.·tition• to .. B c 7 6 13 11 13 11 II 10 6 180 160 -1. Supinr position, arms overhead, palma upward. •5 .. 13 13 10 ISO -Rai·sc.-the legs and swing them b~t,kward over the head until to B 6 II 11 ' 135 tors .tou~h the floor. Recover by returning t:O:g·s-to the atart ., c 9 8 120 ing .. pos•lion. 50 A 6 11 II 6 115 -Touch toes overhead and recover to aupine position ia one to B 105 repetition. 59 c 6 95 60 90 ond 6 80 S. Erect position, f~et together. 0 .., c 70 -Bend knees and place hands on floor, shoulder Minutl!'' f01 width apart. Thrust legs to the rear, body each r•erc is.e" 11'2 I I ·2 straight from head to heels. Move legs forward asswn~ng squat position, elbows inside of knees. Assume erect position. -Down 1nto full squat, legs to the rear, back to full squat and return to the erect position is one repe tition. l>. Run in place, lift fret -1 to 6 inchrs .off lloc.r. At the comph· lion of every 50 steps do I 0 "Knt'e Touches". Repeat S<'• qul·ncc until thl" requ1rcd number of steps is complet~d. -Count a step ("&ch time left foot touches the floor. Knl'l' Touchl·s .. From a st ruie pos1uon, bend thc.o knt•C"s and touc:h tlw knt•t• or thl· rt·ar ll·~ to tht· flc,or. straightt"n lt·gs. Jlln1p upward and changt· pusallun of th\.' Ct·rt. Agaan hc:nd krwt·:!J olnd lCIUt'h lht• npJ>OSllt• knt.•(•, Continue alternatc:ly t···uchln~ t•ach krwt·. Table III. Progression Guide. TWO EXERCISE 1 EXERCISE 2 ; • All&dl..._-..44 ·EXERCISE 3 ,,..-----........ . , .., .. , ' , ' , ' I \ I \ e-1 1,.4 ~ \ I EXERCISE 4 EXERCISE 5 EXERCISE 6 Table III. Exercises. PROGRESSION GUIDE AG£ EXERCISES GROU, LEVEL 2 ' ~ 5 17 A 12 9 12 24 25 ... I II 8 II 22 23 29 c 10 7 10 21 21 30 A II 8 II 23 23 ... I 10 7 10 21 21 71 c 9 6 9 20 20 40 A 10 7 10 20 21 ... 8 9 6 ' 18 18 44 c 8 5 8 16 16 4S A 8 6 8 16 16 ... I 7 5 7 14 14 • c 6 4 6 12 12 so A 6 5 6 13 13 ... I 5 4 5 II II !II c 4 3 4 10 10 60 A 5 4 s 10 10 and I 4 4 9 ' 0 c 3 3 8 8 Minutes for eoch exercise 1. Erect poaition, banda at aidea, feet apread alightly. -Bend kneea, incline trunk forward, and place hande on fioor between lea•· Straighten kneea, keepins feet in place and finsere touchin& noor. Asain bend kneea and reaume the tiret poaition. Recover to the erect position. -The above aequence ia one repetition. Z. Erect position, hands at aidea, feet tosether. -Bend knees, place hands on fioor betwe,.n legs. Thrust legs to the rear. Execute two complete push-upa and then thruat the less forward bendin& the kneea with arma between the knees. Recover to the erect position. li -The completion of all eight counts iii one repetition. 400 3. Back position with arms out to aide11 and lega raise.:!. to the 380 vertical. 360 305 -Lower legs to the left, raise less to the vertical, lower to the 290 right, again raise to the vertical. 275 -Keep legs .together and the head and hands in contact with the 225 noor throughout the exercise. 215 205 -The above sequence ia one repetition. 175 165 4. From back poaition, raise legs with heels 10 to lZ inches from the floor. ISS 135 -Spread legs aa far as posaible. close them together. Con 130 tinue to open and close legs until required repetitions have 120 been completed. 100 -Opening and closing !ega is one repetition. 95 90 5. Front leaning rest poeition, body atraight from head to heels. 6 -Bend the left knee and bring the left foot as far forward aa possible, •·eturn left leg to original position. Repeat movement with the right leg. Continue exercise alternating left and right legs. -A leg thrust forward and returned to the rear is one repetition. 6. Run in place, lift feet 4 to 6 inchea off floor. At the completion of every 50 steps do 10 "Jumping Jacka". Repeat sequence until the required number of steps is completed. -Count a step each time left loot touches the floor. Jumping Jacks • Feet spread s:~c.ulder width apart, arms extended overhead. Jump upward, bring heels together and at same time squat to a full knee bend position, bring the arms downward and place hands on the floor elbows inside of knees, directly under the shoulders. Jump to the side straddle and awing the arms sidew;ud overhead. Table IV. Progression Guide. \ }f. ' ~ -n EXERCISE 1 EIGHT START THREE FIVE ONE •... rr • SEVEN ..• TWO 'l j .. , SIX , ·~ 'lFOUR EXERCISE 2 EXERCISE 3 SIDE VIEW TOP VIEW EXERCISE 4 EXERCISE 5 EXERCISE 8 Table IV. Exercises. I. Feet spread more than shoulder width, arms sideward atshoulder level, palms up. -Turn trunk to the left as Car as possible then recover slight·ly, repeat to the left and recover slightly. Turn trunk to theright as Car as possible, recover slightly, repeat to the rightand recover slightly, -The bead and hips remain to the front throughout the exercise. -The above sequence is one repetition. PROGRESSION GUIDE Z. Front leaning rest position, body straight from bead to heels. -Bend the elbows slightly and push with the bands and toes AGE EXERCISES bouncing the body upward and completely oCC the floor. InGROUP LEVEL I 2 :1 4 !i li contact with the floor resume the front leaning rest position, 17 • 14 13 28 14 30 4SO " -Propelling the body upward and the return to the floor is one to 13 12 27 13 28 430 repetition.29 c 12 11 26 12 26 410 30 A 12 12 25 12 26 3SO 3. Back position, bands interlaced and placed under bead,to • 11 11 24 11 24 330 knees bent with feet flat on the Cloor• 3'1 c 10 10 23 10 22 310 -Sit.up bending the trunk forward and attempting to touch the 40 A 11 11 23 11 23 2SO to chest to the thighs. Recover to the back position without10 10 21 10 21 240 moving the feet• • c 9 9 19 9 230 45"" A 9 9 20 9 20" 200 -Sit up and recovery to the back position is one repetition. to 8 8 1e 8 18 190 • 4. On back, arms sideward, feet raised lZ inches from the c 7 7 16 7 16 180 floor, knees straight. so"' A 7 7 16 7 16 I'll to • 6 6 14 6 14 155 -Keeping the legs together, swing legs as far to the left as!II c 5 5 12 5 12 140 possible, swing legs' overhead, then to the right as Car as 60 A 6 6 possible and recover by swmg•ng legs to the front. - 12 6 12 1115 and 5 5 11 5 10 110 • -Legs stop momentarily at each position and do not contactc 4 4 9 4 9 105 floor until all repeti,tions are con1plete. Minute• for each exercite 2 2 5 -One repetition is completed when legs make the completecircle. 5. From a stride position do a deep knee bend and grasp therigh< ankle with the right hand, left ankle with the left hand,arms outside knees. .;.... Walk forward maintaining the grasp of the ankles. -One repetition is counted each time the left foot contacts thefloor. 6. Run in place~ lift feet 4 to 6 inches off floor. At the com·Pletion of every 50 steps do I 0 "Hand Kicks". Repeat sequence until ,required number of steps is completed. Hand Kicks. • Stand in place and kick left leg upward, at thesame time extend the right arm touching the toe and hand.Repeat with right leg'extending left arm. 1 Table v. Progression Guide. 3-92 EXERCISE 1 EXERCISE 2 ••A. "-••A. EXERCISE 3 ~ 6 -\• .. ~ EXERCISE 4 EXERCISE 5 ' EXERCISE 6 Table v. Exercises. 3-93 I. Feet spread shoulder width apart, left fist clenched and over head, right fist clenched at waistline ;.; rear of body. -Simultaneously thrust the left fiat ae far to the right aa pos sible and the right fiat aa fzr to the left aa possible. Recov er and repeat. Reverse the hands with the right fiat above the head and the left in rear at the waistline. Repeat themovement to the opposite aide by thrusting the upper body tothe left with the arm motion. ' -The above sequence is one repetition. Z. Front leaning rest position. PROGRESSION GUIDE -Bend elbows slightly and push with the hands and toea bouncing the body upward and completely oil the floor. At theAGE EXERCISES height of the bounce, clap the hands and quickly return Uiem GROUP LEVEL 2 3 4 3 ~ to a position directly under the shoulder to catch the body 17 A weight. 17 15 32 32 35 .500 8 16 ,.. 30 30 33 480to 29 c -Push off the floor, clap hands, and return to the front lean· 15 13 28 28 31 460 ing rest position ia one repetition. 30 A 15 13 30 30 31 400 to I 14 1.2 28 28 29 380 3. Back position, arms extended to the aide at 45 degrees. 3P c 13 II 26 26 27 36040 A 13 10 27 27 27 310 -Raise the legs and the trunk into a V position bringing theto I 12 trunk and legs as close as possible. Return to back9 25 25 25 285 position. .... c II 8 23 23 23 26545 A II 9 23 23 23 250 -Raising the legs and trunk and recovery to the back posi to I 10 8 21 21 21 230 tion is one repetition. .., c 9 7 19 19 19, 21050 A 9 4. Prone position with hands clasped in sm~ll of the back. - 8 19 19 19! 200 to 8 7 17 17 17 190 59 • -Arch the body, holding the head back and rock forward, rec 7 6 15 15 15 175 lax and repeat the movement.60 A 8 7 15 15 17 140 7 6 13 13 15 130 -Arch the body, rock forward, and relax ia one repetition. c 5 s 10 10 12 120 Minute' for S. From a sitting position lift the hips supporting the body oneach exercise the hands and feet. 6 -By moving the arms and legs walk on all fours either forward or backward. -A repetition occurs each time the left hand contacts the floor. 6. Run in place, lift feet 4 to 6 inches off floor. At the completion of every SO steps do 1 0 "Pike Jumps". Repeat sequenceuntil required number of steps is completed. Pike Jumps -Jump forward and upward from both.feet, keeping the knees straight. Swing the legs forward and touch the toea with the hands at the top of each jump. Table VI. Progression Guide. 3-94 EXERCISE 1 -, ~ EXERCISE 2 ~ ' ,. " ?· EXERCISE 3 EXERCISE4 EXERCISE 5 EXERCISE 6 Table VI. Exercises. (3) Unless you have exercised b. Warmup. A warm up exercise regularly and know yourself to is important to prepare the bodybe in good physical condition, for the more vigorous exercisesstart at table I with the C that are to follow. Ten repeti level appropriate to your age. tions of the high jumper exercise are excellent for a warm up ( 4) If you are out of shape, period. Also, an exercise which admit that fact to yourself. will require fast body movementHide your pride; after all, you is needed. To provide such exer are in the privacy of your own cise, 3 to 5 minutes of ropequarters. Set your goal for the skipping is recommended tolonger, steadier pull toward increase the individual's develfitness. Resist the urge to opment potential. pass over the lower numberedtables to find a table that c. Formation. Marines shouldwill test your fitness. You are take care in the completion ofnot trying to test, but rather these weight lifting exercises. to develop. They should ensure that theirback is straight during the lift 3904. WEIGHT TRAINING ing phase of all exercises. Whenexercises require assuming theWeight or barbell training should standing position with thenot be confused with the more weight, they should always grasp common types of weight lifting the weight while in-a squatting used as a competitive sport. position and then rise to aWeight lifting is designed to st~nding position. develop specific muscle groups sothat the individual is capable of d. Progression. Each exerciselifting a large amount during a has a starting number of repe single lift. In contrast, weight titions and specified pounds oftraining is the systematic develweight. After each 4th or 5thopment of all the major muscle day of exercise, the Marine groups by the use of calisthenics should increase the repetitions reinforced with weight to provide by one until he has reached the resistance. maximum of 10 repetitions. Atthis time, the Marine should 3905. WEIGHT LIFTING increase the weight by 5 pounds.Then he should repeat the process a. Description and Objective. again with the initial number ofThe weight lifting program is repetitions. progressive and applies the principle of overload in a safe, e. Weight Training gradual manner. The exercises ofthe table can be completed in 15 ( 1) Exercise 1: Squat. (Seeminutes. The objective of the fig. 3-42, A.) Starting level-exercises is to develop strength six repetitions, 50 pounds and muscular endurance, and (commonly called the flatfoot muscle tone of the five major deep knee bend). Place the barmuscle groups: legs, arms, back, upon the shoulders. Stand with trunk, and shoulder girdle. (See feet about 18 inches apart.fig. 3-42.) Keeping the feet flat, lower 3-96 the body into the low squat execute the same procedure to the right for six repetitions. position. Stand erect and repeat. Exhale while loweringinto the squat position and (5) Exercise 5: Standing Press. inhale while standing. This (See fig. 3-42, E.) Starting constitutes one repetition. level--6 repetitions, 45pounds. Grasp the bar with the (2) Exercise 2: Waist Bender. palms facing forward and assume (See fig. 3-4 2, B. ) Starting the starting position. Curl the level--6 repetitions, 40 weight to the upper chest posipounds. Assume the standing tion. Inhale deeply and press with the bar across the bar upward to an overhead positionthe shoulders and the feet a position. Exhale while lowering the ba~ to the chest position. shoulder-width apart. Bend forward at the waist until the Each time that the bar is upper body is parallel to the pressed upward constitutes one ground; return to the starting repetition. position. Each return to the upright position constitutes (6) Exercise 6: Upward Row. one repetition. (See fig. 3-42, F.) Starting level--6 repetitions, 40 (3) Exercise 3: Curl (See fig. pounds. Grasp the bar, hands 3-42, C.) Starting level--6 close together, palms to the Grasp rear, and assume the standing repetitions, 40 pounds. the barbeLl with the palms position. Starting with the bar facing to the rear and assume held in front of the hips, the standing position with the flexing the elbows and the feet a shoulder-width apart. shoulder girdle muscles, lift With the barbell held in front the bar straight up to an overof the hips, flex the elbows head position. Inhale deeply and lift the weight until the while lifting the bar. Exhale bar t.ouches the upper chest. while lowering the bar to the Lower the barbell back to the hip position. Each time that hip level position. Inhale the bar returns to the hips deeply with the upward movement constitutes one repetition. and exhale on the downwardmovement. Each time that the ( 7) Exercise 7: Shoulder Curl. bar touches the chest will (See fig. 3-42, G. ) Starting constitute one repetition. level--6 repetitions, 25pounds. Grasp the bar, palms (4) Exercise 4: Side Bender. down, and assume the standing (See fig. 3-42, D.) Starting position. Keeping the elbows level--6 repetitions per side, locked, curl the bar, pivoting 40 pounds. Assume the standing the arms at the shoulders untilin an overhead position, with the bar across the bar is the shoulders, with feet a position and as far to the rear shoulder-width apart. Bend to as possible. Return the bar in the left as far as possible and the same manner to the hip return to the starting posiposition. Each time that the tion. Repeat six times and then bar returns to the hip positionconstitutes one repetition. 3-97 A. EXERCISE 1, SQUAT B. EXERCISE 2, WAIST BENDER C. EXERCISE 3, CURL D. EXERCISE 4, SIDE BENDER E. EXERCISE 5, STANDING PRESS F. EXERCISE 8, UPWARD ROW G. EXERCISE 7, SHOULDER CURL Figure 3~42. Weight Training. 3-98 3906. ISOMETRIC EXERCISING d. Door Frame Exercises. The following exercises are designed a. Description and Objective. for use with a standard door the frame found in all offices or Isometric exercising is application of maximum effort barracks. (See fig. 3-43.) during an exercise period. The isometric principle is to apply ( 1) Exercise 1: Arm Press. Stand in the doorway with the force gradually over a 5-to 10 second period until the maximum legs straight, knees locked. effort is applied. Relaxation Using the arm muscles, press follows for approximately 5 hard upward against the top of seconds and then force is applied the door frame. Repeat for again. The Marine continues this three repetitions applying process at the prescribed level gradual effort to maximum for each exercise for a period of contraction. 15 minutes or less. The objec tive of isometric exercises is to (2) Exercise 2: Leg Press. create muscle growth. Isometric Stand in the doorway with the on the top of the door exercises are the fastest means handsThey frame, elbows locked. With of creating muscle growth. are founded on the fact that a knees bent, press hard with the muscle will grow only so fast leg muscles. , Repeat for . three regardless of the type or durarepetitions beginning with a gradual effort and increasing tion of the activity. The prin A low ciple of overload--that the· to maximum contraction. muscles develop commensurate with platform may be necessary to reach the top of the door frame demand--reinforces that fact. bent knee However, isometrics will not and still maintain a develop cardiovascular or muscuposition. lar endurance. Consequently, Marines who choose to use isomet(3) Exercise 3: Side Press. rics in their exercise routine Extend both arms to the side of must also include running or some the doorway. Palms are shoulder other type of aerobic activity. high, facing outward. With both arms, press hard against the sides of the door frame. Repeat b. Area and Equipment. Isometric for three repetitions. Begin exercises may be designed to be performed with or without equipgradually and increase to maxi ment. mum contraction. c. Use With Other Programs. The (4) Exercise 4: Lateral Raise. isometric exercises presented in Extend both arms to the sides this section will provide a variof the doorway, arms down, ety from which to choose. In palms facing inward. With rthe addition to the exercises conback of the hands, press hard tained in this section, the against the sides of the door application of isometric force is frame. Repeat for three repeused in some of the exercises in titions. Begin. with a gradual effort and increase to maximumsection II. contraction. 3-99 A. EXERCISE 1, ARM PRESS B. EXERCISE 2, LEG PRESS C. EXERCISE 3, SIDE PRESS D.. EXERCISE 4, LATERAL RAISE E. EXERCISE 5, NECK PRESS F. EXERCISE 6, DOOR PULL Figure 3-43. Isometric Exercises. 3-100 (5) Exercise 5: Neck Press. ( 6) Exercise 6: Door Pull. Place the forehead against the Stand facing the edge of the door frame, hands clasped open door and grasp the doorknobs. Pull outward with both behind the back. Using the neck muscles, press hard against the arms (if doorknobs are not door frame. Repeat for three available grasp the edge of the repetitions, then reverse door). Applying outward pres sure, move the body toward and position so that the back of the head is resting on the door away from the door. Repeat for frame. Again do three three repetitions. Begin withgradual effort and increase to repetitions. Begin gradually with both exercises and maximum contraction. increase to maximum contrac tion. (reverse blank) 3-101 Chapter 4 COMBAT WATER SURVIVAL Section I. Marine Corps Water Survival Program An example is teaching wa tar 4101. MILITARY SWIMMING proofing of the Marine's backpack Military swimming emphasizes so that it can be used as a strokes that result in staying flotation device in streams or power rather than speed. Marines rivers. Once learned, this skill need to swim easily, quietly, and would be practiced first in a pool with adequate VJ.SJ.on. Strokes and then in a stream or a river. Routine inspections during should be used that allow the Marine to carry basic combat deployments would ensure that equipment and to tow or push a backpacks could be used as wounded buddy while keeping the flotation devices. face out of the water to allow breathing. The best strokes to 4103. QUALIFICATION STANDARDS AND use are the sidestroke and the TRAINING GUIDELINES breaststroke. Marines must be Marine proficient in floating, drownThe inherent nature of Corps operations and training proofing, and in using their basic combat equipment to make flotation requires that Marines achieve an They must be drilled on ability to survive in water. devices. using the Kapok and Mae West buoyWater survival and swimming is designed to reduce ancy compensators and on emergency training self egress from helicopters, landing fear of water, instill craft, and amphibious assault confidence, and develop a Marine's ability to survive in water. As a vehicles. mJ.nJ.mum, every Marine should be qualified as swimmer, third-class 4102 . PROGRAM DEVELOPMENT (S3). This qualification should of the Landing Force be met during recruit training or CommandersTraining Commands (Atlantic/PacifOfficer Candidate School. Once ic) are tasked with developing and qualified, a Marine need not be requalified unless requalific~tion maintaining the individual water survival and swimming training at a specific level (S3 or higher) program. They are responsible for is required by unit mission, mil training all Marine Corps water itary occupational specialty or safety and survival instructors duty assignment, or for other and integrating this training in reasons determined by the com to their combat readiness training mander. The following classificaAll Marines are deploytions and standards apply to program. able and as soldiers of the sea Marine Corps water survival and Abbreviations must constantly practice the swimming training. skills necessary to achieve miswill be used for service, medical, sion accomplishment. Commanders and training record entries citing must be imaginative in program MCO 1510. 29A, Individual Water Survival and Swimming Training, asdevelopment, integrating basic skills development which enhances authority. the total mission accomplishment. 4-1 a. Qualification standards and test procedures are described in paragraph 4104. b. Swimmer classification and abbreviations are: (1) Unqualified -UQ. (2) Swimmer, third-class (S3).Minimum aquatic skill level for all Marines. (3) Swimmer, second-class (S2) .(a} Minimum standard for all naval aviators, naval flightofficers, and aircrewmen with written waiver from the comma~ding officer. (b) Requirements for militaryoccupational specialty 1803 (assault amphibian vehicle officer), 1833 (assaultamphibian vehicle crewman),1302 (engineer officer), 1371 (combat engineer), 1381 (shore party specialist), and 1379 (engineer operationschief). (4} Swimmer, first-class (Sl)- (a} Naval aviator, naval flight officer, and aircrewman qualificationrequirement. (b) Requirements for military occupational specialty 0321 (reconnaissance man), 8'652 (reconnaissance man, parachute jump qualified), 8'653 (reconnaissance man, selfcontained underwater breathing apparatus qualified),865·4 (reconnaissance m~n, parachute/self-contained underwater breathing apparatus qualified), 9952 (self-contained underwa~er breathing apparatus Marine (officer/enlisted)), and 9953 (parachutist/self-contained underwater breathing apparatus Marine (officer/enlisted)) . (5} Water Survival Qualified (WSQ). Ultimate water survival/swimming goal for Marines. c. Instructor and assistant instructor classifications are- ( 1) American Red Cross Advanced Lifesaver. Individuals who are currently certified as American Red Cross advanced lifesavers may assist qualified instructors during Marine Corps water survival/swimming training and testing. Certification is valid for 3 years. (2} American Red Cross Water Safety Instructor. Individuals who are currently certified as American Red Cross water safetyinstructors rqay conduct swimming training and qualifyindividuals as 3d, 2d, and 1st class swimmer~. Certification is valid for 2 years. (3} United States Marine CorpsWater Safety and Survival Instructor. Those personnelcertified as water safety and survival instructors by one of th~ landing force trainingc.ommands may conduct Marine Corps water survival and swimming training and American Red crbss swimming and water safety training. The.se instructors may also participate as assistant instructors during the conduct of landingf'orce . training commandsponsored water safety and survival instructor courses. Certification is valid for 2 tests through swimmer, first years. class. The utility uniform with boots/oxfords will be worn as {4) American Red Cross Water prescribed for the water survival Safety Instructor Trainer. qualification. Individuals qualified who have been certified as instructor {1) Swimmer, Third-Class {53) .To qualify as a swimmer, trainers by the American Red Cross may train American Red third-class, a Marine must Cross water safety and basic enter the water feet first from swimming instructors. Cera minimum height of 5 feet and is valid for 2 remain afloat for 5 minutes. tification During this time the Marine years. must swim 50 yards using any (5) United States Marine Corps stroke or combination of Water Safety and Survival strokes. This test should be as early Instructor Trainer. · Individtaken by all Marines uals qualified who are ceras possible in their initial tified as instructor trainers training. Those unable to through special training pass this test will be clas courses conducted jointly by sified as UQ and should be the American Red Cross and the given instruction in Marine Corps, under the fundamental swimming skills. direction of the Commandant of Those who barely meet require the Marine Corps, may train ments are swimmers who need water safety and survival help and should receive instructors and American Red additional instruction in Cross water safety and basic fundamental swimming skills, swimming instructors. Certiwhenever possible. fication is valid for 2 years. (2) Swimmer, Second-Class (52). d. Training Guidelines. InstrucTo qualify, a Marine must enter tors engaged in training Marines the water feet first from a as swimmers will use the current minimum height of 10 feet and edition .of the American Red Cross remain afloat for 10 minutes. swimming and water safety courses The Marine must swim 100 yards basic instructors' manuals as the and use the three authoritative textbooks for s u r viva1 swimming s t r o k e s swimming procedures, strokes, (sidestroke, backstroke, and breaks, and holds. breaststroke) for a minimumdistance of 25 yards each. 4104. WATER SURVIVAL/SWIMMINGQUALIFICATION STANDARDS AND {3 ) Swimmer, First-Class {Sl) . TEST PROCEDURES A prerequisite to qualificationas swimmer, first-class, is a. The following qualification successful completion of the standards and test procedures are test for swimmer, second~class. applicable to Marine Corps water To qualify as a swimmer, survival and swimming training. first-class, a Marine must be The utility uniform without able to do each of the cover, boots/oxfords or socks following: will be worn for all swimming 4-3 (a) Approach a person of approximately the same size while in the water, demonstrate a release, get that person in a carry position,and tow the "distressed swimmer" 25 yards. (b) Enter water feet first and immediately swim underwater for 25 yards. Swimmer is to break the surface twice for breathing during this distance at intervals of approximately 25 feet. (c) Remove trousers in water, inflate for support, and remain motionless for a minimum of 1 minute. (d) Swim 220 yards using anysurvival swimming stroke or any combination of survival strokes. (4) Water Survival Qualification (WSQ). A prerequisite to water survival qualification is successful completion of the test for swimmer, first-class. To be water survival-qualified, a Marine must: (a) Enter water by jumpingfrom a height of 10 feet. (b) Stay afloat in. full utility uniform (less jcover)for 1 hour. Boots/oxfords will be removed af·ter 5 minutes in the wat~r · but wi 11 be retained ~y . ~he swimmer. (c) Traverse 75 yards in deep water in full utility uniform (less cover) with bodts/oxfords. b. All water survival and swimming training will include instruction in the following: (1) Employment of safety lines or other comparable expedients to assist in swift stream/river crossings. (2) Adverse physiological effects caused by cold water (hypothermia) and the precautionary measures to be taken prior to exposure to such an environment. ( 3) Employment of a standard and expedient flotation devices in a water survival situation. (4) Removal of individual field equipment after unscheduled water entry. Entry will be made from a minimum height of 10 feet with a complete set of field equipment, properlypacked as an expedient flotation device and waterproofed.The ALICE pack will then be removed, the rifle laid across the top of the pack, the helmet remaining or put back on the individual's head, and the individual will traverse 25 yards to the side of the pool or .water's edge. c. The additional water survival qualification (flight physiologytraining) and requalification required of personnel assigned to flight status will be conducted in accordance with OPNAVINST 3710.7L, Promulgation of NATOPS General Flight and Operating Instructions. Swimming qualification (first-class, Sl) is a prerequisite to water survival (flight physiology) training and is a one-time requirement. Section II. Water Sports and Competitive Activities 4201. GENERAL The commander, when developing the combat readiness program, needs to look carefully at the mission. If the mission requires Marines who must perform mission-essential water-related activities of long duration, he may want to look to water sports/competitive activities as a method of developing endurance. Endurance and confidence can only be developed by extended time in the water. While defined training can accomplish this goal, the goal can be enhanced through training which is integrated with the physical conditioning program. This approach will provide variety and enthusiasm. Two activities which will accomplish this goal are water relays and water polo. The important consideration is that the unit achieve total the participation by all members of the unit. 4202. WATER RELAYS Development of water generally conform to lines in chapter 5, relays will the guidesection IV. When contemplating relays, commander should review chapter 5 and adapt the principles to the size of the unit and the facility to be used. 4203. WATER POLO The official rules provided in this paragraph will need to be adapted to the unit's unique situation, its size, and the size of the facility. Commanders should make every effort to have all members of the unit participate. a. NCAA Rules. This style of play is based on two popular sports: swimming and basketball. Playing is done on the surface of the water by teams of seven players each. The size of the playing area is 25 yards by 14 yards, which ·is the size of the typical high school or college indoor pool. The deeper the water, the better. If the entire playing area is deep--6 feet or more--this is ideal, although most indoor pools have a shallow end. At each end of the pool is a goal. In deep water, the goal is 10 feet across and 3 feet high. In shallow water, where the goalie can stand on and jump from the bottom, the goal is 10 feet across and 5 feet high. One of the seven players on each team is the goalie. He is the only player on the team who can stand on or jump from the bottom (if it is shallow enough to permit this), catch and pass the ball with both hands at the same time, or hit the ball with a clenched fist. However, the goalie may not swim across or pass the ball across the middle of the pool. b. Equipment. The goalie on the visiting team must wear a white cap with the number 1 clearly marked on it; his teammates, who are designated as guards and forwards, must wear white caps numbered 2 through 7, with the substitutes wearing white caps numbered 8 through 21. The goalie on the home team must wear a dark-colored cap with the number 22 clearly marked on it; his teammates designated as guards and forwards, must wear 4-5 similar dark-colored caps numbered 2 9 through 42. The guards and forwards on each team may swim freely up and down the pool as they see fit, interchanging positions as often as they wish. They may not stand on or jump from the bottom, touch the ball with more than one hand at a time when catching or passing or shooting it, or enter inside the opposing team's 2-yard line unless preceded by the ball. The ball is similar to a soccer ball, except that it is yellow and covered with a waterproofing substance that makes it easier to handle with one hand. c. Playing Time. In intercollegiate competition the game consists of four 7-minute quarters, the teams changing ends after every period of play. In high school competition the game consists of four-, five-, or sixminute quarters, depending on the ages of the participants. Here again the teams change ends after every period. There is a very brief interval· between each quarter. At the start of each period the teams line up at their respective ends, and with a blast of the whistle, the head referee throws the ball into the' middle of the pool. The fastest swimmers on each team them race to gain possession. d. Officials. The head referee walks along one side of the pool watching for infractions~: He is aided by the assistant referee, who patrols the opposite side of the pool. The referees are both equipped with whistles qnd two official's flags. These flags should be 12 inches square and should correspond in color to the caps worn by the respective teams. Whenever a referee sees an infraction, he blows his whistle and signals with his flag indicating that the player nearest to the ball with the appropriate colored flag will be given possession of the ball. Whenever the whistle is blown, all players should react by looking immediately to see which color flag is being waived which will indicate which team should be moving into the defense. Other officials are a timer and a scorer. As in all sports, it is important that the officials be skilled and competent. e. Technical Fouls. The following are some of the common technical fouls: starting before the referee blows his whistle to open play; holding onto or pushing off from the side of the pool during play; taking hold of the ball underwater when tackled by an opposing player; swimming inside an opponent's 2-yard line unless preceded by the ball; touching the ball with both hands at the same time (goalie excepted) ; standing, walking on or jumping from the bottom when taking an active part in the game. When a technical foul occurs, the referee blows the whistle and with his flag awards possession. The player on the team awarded possession nearest the point of infraction then has 5 seconds to put the ball into play by passing to a teammate or by dropping the ball into the water and swimming after it. f. Personal Fouls. The following are some of the more common personal fouls: committing any of the technical fouls mentioned above for the purpose of scoring or preventing a goal; holding, ducking, pulling, pushing off from, swimming over, or impeding the arm or leg movement of any opponent who is not touching the ball; and splashing water in the face of an opponent. When a personal foul occurs, the referee will follow the same procedure as with a technical foul. While doing this, the referee will also call out clearly and loudly the number of the player who was guilty of the infraction and a personal foul will be marked against that player by the official scorer. When a player accumulates five personal fouls, he fouls out of the game and must be replaced by a substitute. g. Penalty Shot. A penalty shot can be awarded by either of the officials or the scorer when: • An offensive player inside the opponents' 4-yard line not touching the ball is held, ducked, pulled-back, kicked, or struck. • A team has accumulated a total of ten personal fouls. When the former occurs, the head or assistant referee should immediately blow the whistle and by holding a twoflagged stick in a vertical position above his head, signal that a penalty shot has been awarded. When the latter occurs, the scorer should use a buzzer located at the scorer's table to signal that one team has accumulated ten personal fouls, thereby entitling the other team to a penalty shot. A penalty shot is taken from the 4-yard line in front of the goal. All players except the~ defending goalie must leave· the 4-yard line until the shot is taken. No player can be within 1 yard of the shooter. After ascertaining that the shooting player is on the 4-yard line and the goalie is on the goal line, the referee will ask the shooter to lift up the ball. When he does, the referee will give a sharp blast from the whistle. At the whistle, the shooter must shoot without delay and without any faking at the goal. The goalie may try to block the shot. If he does, or the shot is otherwise missed, it is immediately in play and action continues. h. When a Goal is Scored. When a goal is scored, either from a shot taken by a player out in the field or by penalty shot, the defending goalie must then pass the ball to the nearest referee. The referee will then pass the ball back to the goalie, who puts it into play by a pass to one of his teammates as soon as possible. Section Ill. The Battle Swimming Test 4301. GENERAL The battle fitness test is the evaluation contained in the Guidance for Basic Warrior Training ( BWT) as part of the Basic Warrior Training Concept Plan. 4302 • THE BATTLE SWIMMING TEST The battle swim test consist of the following: a. Be able to climb a three meter high board, while wearing a field uniform, carrying a M-16, web gear, and four canteens. Jump off blindfolded, recover and swim 100 meters with the M-16. b. Repeat the s arne process, without the blindfold, and upon entering the water a second time, recover and retrieve all submerged gear. c. Remain afloat and tread water for five minutes. d. Demonstrate a knowledge of how to cross a stream using field expedient techniques and a single strand rope bridge. e. Successfully complete helicopter egress training. Chapter 5 COMPETITIVE CONDITIONING ACTIVITIES Section I. Organization of Competitive Activities 5101. LEADERSHIP OF COMPETITIVE b. Area and Equipment. Some of ACTIVITIES the competitive activitiesincluded in this chapter require a. Place in the Program. Comspecific types of areas and petitive conditioning activities equipment; others do not. . The consist of dual combatives, area requirement can usually be relays, team contests, and team satisfied on available training sports in which individuals or fields. When items of equipment teams compete against an opponent are required or specific courts to win. Competition is one of the or field layouts are to be marked best ways of maintaining interest off, such information is in the physical training program included. during the sustaining stage. Organized competition provides c. Leadership. The principal enjoyable, vigorous physical factor for success as a leader activity that has proved to be of competitive activity is an one of the best supplements to energetic, dynamic, enthusiastic conditioning drill activities. approach. The leader's attitude The benefits of competition are is reflected by the group, so the development of aggressivethe commander must carry on the ness, unit pride and identity, activity in a snappy and vigor teamwork, and the will to win. ous manner. Confidence on the These activities help develop part of the commander wi 11 cardiovascular and muscular create an impression of deci endurance, strength, and coorsiveness and certainty. Confi dination. Scheduling competitive dence grows out of experience activities in an orderly and and a thorough knowledge of the progressive manner is desirable. activity. Mastery of subject is The progression should be from the first step in developing relays to dual combatives, to confidence, assurance, and team contests, and finally to poise. team athletics. These activities should be conducted as part of (1) The following suggestions the program after a basic level are offered for leaders of of conditioning has been competitive combatives, con developed, usually during the tests, and sports: slow-improvement stage of con ditioning. Muscles and joints (a) Get the activity under should be strengthened by preway quickly by selecting and conditioning to withstand the teaching only the essentials. strain placed upon them by sudden stops and turns, body contact, (b) Use rules to add to the bearing of weight, and falls. enjoyment of the activity and Competitive activities, however, do not allow them to inter should not be allowed to dominate fere with the spirit of the physical training program. competition. 5-l (c) Stop the activity before interest begins to lag. (d) In team contests, clearlydistinguish sides byattempting to maintain unit identity. (e) Always insist on fair play, enforcing the rules impartially. (2) The following procedure is recommended for presenting a competitive activity. (a) Name the activity. (b) Briefly explain the objective of the activity and give only the pertinent rules. (c) Have a demonstration at slow speed and answer questions. (d) Organize groups into teams and appoint captains. (e) Arrange teams in the proper starting positions. (f) Conduct the activity. d. Competitive Units. Units for competition should be the same organizations in which Marines train: battalions, companies,platoons. In most situations, the unit is the squad. e. Provisions for Instruction. One of the most effective methods of maintaining interest and participation in co~~etitive activities is to provide instruction in activities with which most Marines are unacquainted. Such instruction can be conducted during regular physical training periods. Care ful planning is required to keepall individuals continuously engaged in vigorous activity. The materials in the followingsections should be used as. a guide for instructional purposes. f. Officiating and Control. Every effort s;hould be made to provide good officials for all competitive activities. Poor officials quickly cause dissatisfaction among participants in team activities and create a situation which can turn an organized activity into a brawl. Each company should have or develop several competent and qualified officials available for games on company and platoonlevels. 5102. MILITARY FIELD MEETS When units reach the latter partof the slow-improvement and sustaining stage of training,interest in the program may lag.A change in course ·content can arouse the desire to participate. An event which does not require a high degree of skill yet demands strenuous activity is ideal for the military field meet. This is a series of team contests conducted on a station-to-station basis during a given period of time. Team contests carried on simultaneously provide essential training, vigorous exercise, and stim~lating competition in an atmosphere that is enjoyable for all. ! Because of the healthyrivalry tha't a field meet arouses, it is an excellent form of interunit competition. a. Objective and Advantages. The objective of the military field meet is to provide activity for everyone in the participating units. Activities are chosen that will develop aggressiveness, teamwork, a will to win, and competitive spirit, and that will stimulate interest and build esprit de corps. The military field meet can be included as part of the physical training program or as part of the offduty recreational program. It is a form of contest that can be conducted in nearly all circumstances because it can be easily modified, requires a minimum amount of equipment, and can be readily organized. b. Level of Competition. The military field meet is flexible. It can be adjusted to large or small groups. A company-size unit is the most desirable, but it may also be administered within a larger unit. If it is conducted within a company, the participating units will be squads. If i·t is held within a larger unit, platoons compose the teams. A larger-size unit requires more extensive organization and administration. c. Selection of Events. In organizing a military field meet, select events that are simple and easy to actminister. All rules and regulatiotis should be clearly understood by everyone. No event should require previous practice. In selecting the events, consider the interest and capabilities of the Marines and available equipment and facilities. Select events which will require that all members of the units participate. Events should not be dominated by the athletes; rather, MOS-related events which have significance in producing skills and combat readiness should be used. d. Equipment and Facilities. The site must be large enough to permit events to be grouped about a central control point. Use available facilities such as parade decks, softball fields, or tracks. A public address system is desirable at the control point for the initial orientation of teams and for subsequent announcements of time lapses, cumulative scores, and final standings. A tally board is necessary so that all units can constantly monitor how the events are progressing. e. Administrators. Efficient administration of the military field meet depends on the referees, judges, and scorers. For these positions, choose individuals within the units who have had athletic or officiating experience. Prior to the day of the event, all administrators should be briefed and assigned a specific task in order that they may become familiar with the rules and organization of the contests they will conduct. The following officials should be available: (1) A primary instructor or supervisor who is in charge of the control center and who is responsible for the successful operation of the athletic carnival. The supervisor must have an assistant to act as a timer and scorer. (2) One assistant instructor in charge of each event. This person should be- (a) Familiar with the rules of the event. (b) Effective ~s a leader to ensure proper supervision and control over the participating teams. (c) Enthusiastic to provide proper motivation. (d) Self-confident of the ability to judge infractions of the rules. The assistant instructor must be fair in judgment and penalize without hesitation when infractions occur. (3) Runners between event stations and the control point. These individuals collect and deliver scores. f. Team Organization for Competition. The size of the teams is determined by the level on which the field meet is o r g an i z e d . M a i n t a i.ning the integrity of the unit promotes esprit de corps, but this does not preclude grouping two squads into one team. g. Conduct of Events (1) The assistant instructor at each station takes charge of the group and gives a brief explanation of the major rules of the event. The assistant instructor speaks clearly and distinctly from a position to be seen and heard by all. A short demons t rat i o.n is desirable if it will help clarify the event. (2) The assistant instructor should make certain that teams can be clearly distingui~hed by the use of, for example, T-shirts and fatigue jackets, or caps and no cap, or colored jerseys. The assistant instructor should teach a whistle response (teams stop play immediately upon hearing whistle), get the event started as quickly as possible, and make any necessary corr~ctions as the contest progresse~. The rule of good officiating is to use a minimum of calls, yet maintain control of the contest. Penalize when necessary, but refrain from disqualifying contestants or teams. (3) Keep the activity moving as rapidly as possible. When the central control point sounds the whistle to stop the play, all competition ends immediately. The assistant instructor then assembles the group, forwards the team scores to the central point, and, upon a signal from the central control point, rotates the teams to their next station. It is essential that rotation and orientation of teams be quick and orderly to reduce time spent between contests. ( 4) Upon completion of the final event, assistant instructors move their teams to the central control point for the announcement of winning teams, presentation of awards (if any), and final critique. h. Scoring System. The system for determining the winner of the military field meet should be simple and efficient. At the completion of competition, the scorer totals the points that each team has scored in all contests. The scorer then subtracts the number of points scored against a team (penalty points for nonparticipation, etc.) from the total. The resulting scores are placed in a column with the highest score at the top and the lowest at the bottom. The team with the highest total is the winner. This type of scoring system encourages a team to ensure total unit participation. Section II. 5201. DESCRIPTION AND OBJECTIVE Combatives are strenuous, short competitive contests in which two individuals attempt to overcome each other in a bout of skill and strength. These contests help to develop Marines' resourcefulness, confidence, strength, agility, coordination, and will to win. Any level ground area can be used. However, extremely hard ground should be avoided as some of the combatives require ground contact. A whistle is needed to control the bouts during the competition since voice commands may go unheeded. The extended rectangular formation is used for dual combatives. Compatives are conducted on an informal basis. Marines are allowed to remain at ease between activities and are allowed to brush themselves off after being on the ground. To get the most out of combatives, indivictuals must be urged to overcome their opponents as quickly as possible as would be required in combat. a. Benefits for Marine Training. The possibility of close contact with an enemy in combat faces Marines at all times. They must be trained to react aggressively and violently. Combatives may be used as an introduction to such hand-to-hand contact and should be followed by hand-to-hand combat training. Marines enjoy competition, and this type of activity is a welcome change from formal conditioning activities. b. Instructor Responsibility (1) The instructor tells the individuals that all combatives begin and end on the whistle Combatives signal. The instructor demonstrates each activity before having it performed, explaining it in simple terms. (2) After stopping one activity, the instructor gets everyone in place for the next. (3) The instructor must closely supervise combatives to insure that contestants do not use unfair or unsportsmanlike tactics. To avoid unnecessary injury, instructors must see that the bouts are closely controlled and opponents equally paired. Adjustments should be made in apparent cases of mismatched abilities. 5202. COMBATIVES TABLES There are three tables of combatives, each of which can be completed in 15 minutes. These tables become progressively more difficult from lower to higher numbers. a. Combatives Table I ( 1) Open-Hand Slap Boxing. (See fig. 5-l, A.) Individuals assume a boxer's stance, palms open, fingers extended and joined. Each contestant tries to slap the opponent about the head and upper body with the open hand. This is a good w.armup activity. ( 2) Wrist Tug-of-War. (See fig. 5-l, B.) Two individuals sit on the ground with.the soles of their feet in contact. Each grasps the opponent's wrists so that the hands are directly over the feet. At the whistle, each individual tries to pu11 the opponent from sitting to standing position. (3) Arm-Lock Wrestling. (See fig. 5-l, C.) Two individuals sit back-to-back with legs spread and arms locked at the elbows. Each right arm is inside the opponent's left. Each tries to force the opponent's left arm or shoulder to the ground. who first wins the winner. The three individual bouts is (4) Bulling. (See fig. 5-l, D.) Two individuals assume the Westmoreland wrestling hold, each grasping the opponent's neck with the right hand and the opponent's right elbow with the left hand. Each tries to force the other to move one foot by pushing, pulling, or otherwise manipulating. The individual who first wins two bouts is the winner. (5) Indian Wrestling. (See fig. 5-l, E.) Two individuals lie on the ground, side by side, with their heads in opposite directions. They link right elbows. On the instructor's signal or by mutual agreement, each individual raises the right leg approximately straight and far enough to engage the opponent's heel. To start the contest, each person usually raise~ the leg three times rhythmically and on the third time engages the opponent's heel. iEach tries to roll the other !over backward. The right leg is used for three bouts, then the left leg for three bouts. A. OPEN·HAND SLAP BOXING B. WRIST TUG·OF·WAR C. ARM·LOCK WRESTLING D. BULLING ~ ~~ E. INDIAN WRESTLING Figure 5-l. Combative& Table I. b. Combatives Table I I (1) Wrist Bending. (See fig. 5-2, A.) Opponents pair off, face each other, raise their arms forward, and, with palms forward, interlock their fingers. At the starting signal, each individual attempts to bend the opponent ' s wrist . The arms are kept up and forward and are not· allowed to swing around and down to the sides. The 'individual who first wins two bouts is the winner. ( 2) Back-to-Back Push. (See fig.' 5-2, B.} Two individuals stand back-to-back with elbows locked. Each right arm is inside the opponent's left arm.' At the starting signal, each pushes backward, trying to move the opponent. Opponents are not allowed to lift and .. carry each other; only pushing is permitted. The one who pushes the opponent the farthest wins the bout. The individual who first wins two bouts is the winner. ( 3) Hop and Pull Hand. (See fig. 5-2, c.) The individuals are rnatched in pairs . Each grasps the opponent's right hand and, hopping on the right foot, attempts to pull the opponent off balance. Contestants automatically lose if they touch their free hand or their lifted foot to the ground. For successive bouts, they alternate hands and feet. (4) Westmoreland Wrestling. '(See fig. 5-2, D.) Each contestant grasps the back of the opponent's neck with the right hand and the opponent's right elbow with the left hand. In this position, each attempts to pull, push, or force the opponent to touch the ground with any part of the body other than the feet. The ind'ividual who first wins two bouts is the winner. (5) Crab Fight. (See fig. 5-2, E. ) Two indivictuals sit on the ground facing in opposite directions with their hands on the ground behind them. At the whistle, they raise their hips and push with their shoulders and bodies, each trying to make the other's hips touch the ground. The individual who first wins two bouts is the winner. A. WRIST BENDING B. BACK·TO·BACK PUSH C. HOP AND PULL HAND D. WESTMORELAND WRESTLING M E. CRAB FIGHT Figure 5-2. Combatives Table II. c. Combatives Table III ( 1) Hand Wrestling. (See fig . 5-3, A.) Two individuals stand facing each other. Their right feet are forward and braced side by side. They grasp right hands for the first bout, left hands for the second bout. Each pulls, pushes, makes sideward movements, and otherwise maneuvers to force the opponent to move one or both feet from the original position. The contestant who first wins two bouts is the winner. (2) Back-to-Back Tug. (See fig. 5-3, B.) Two individuals stand back-to-back with both arms linked at the elbows. Each has the right arm inside the opponent's left arm. At the starting signal, each attempts to pull the opponent. Lifting and carrying are permitted. The contestants must maintain their original direction and keep their arms 1 inked. After a predetermined time, the player pulled or carried the farthest is the loser. (3) Wrestling to Lift off Feet. (See fig. 5-3, C.) Contestants face each other. Each places the right arm under the left arm of the opponent and around the body. The left arm is over the opponent's right shoulder. Each tries to lift the other off the ground. The individual who first wins two bouts is the winner. (4) Arm Pull Between Legs. (See fig. 5-3, D. ) Two indivictuals are paired off, back-to-back. Each bends forward and, extending the right arm between the legs, grasps the opponent's right wrist. At the starting signal, each person attempts to pull the opponent. After a predetermined time, the player who has pulled the opponent the farthest is the winner of the bout. The one who first wins two bouts is the winner. Repeat with the left hand and then both hands. (5) Rooster Fight. (See fig. Figure. 5-3. Combatives Table III. 5-3, E.) Each contestant grasps the left foot with the right hand from behind, and the right arm with left hand. Each hops on the right foot, and, by shoulder-butting the opponent or by feinting and sudden evasions, forces the opponent to let go of the foot or arm. The contestant who first wins two bouts is winner. A. HAND WRESTLING B. BACK·TO·BACK TUG C. WRESTLING TO LIFT OFF FEET D. ARM PULL BETWEEN LEGS E. ROOSTER FIGHT Section Ill. 5301. DESCRIPTION AND OBJECTIVE Relays are races in which each member of a team runs one leg of the race. The team effort decides the winner. Relays provide stimulating competition and contribute to the conditioning of personnel. They also develop aggressiveness, team spirit, and the will to win. Relays should be dispersed throughout the program for short periods of time to provide a change of activity. a. Team Organization. Relays are conducted most efficiently in platoon-size groups. Teams of equal size must be organized. Competitive spirit is encouraged and teams are organized better by basing teams on units such as squads, crews, or sections. Team captains should be designated. Extra Marines may be used as officials. The number of individuals on a relay team should be limited to squad size. If larger teams are used, the runners will spend too much time awaiting their turns and too little time actually participating. Two to six teams are ideal for relay competition. It is difficult to keep track of winners when more teams compete. b. Administration of Relays (1) The time spent on any one relay should be relatively short. If one team achieves a substantial lead in a long relay, the competitive spirit and enthusiastic participation of the other teams may decrease. Several short relays are generally better than one long relay. Relays (2) To maintain competitive spirit throughout a number of relays, determine the teams that win, place, and show in each relay and their total points for all relays. This can be done by awarding points to all teams on the basis of position at the finish of each relay. The team with the greatest number of points is the winner of the entire set of relays. (3) Difficulties commonly encountered in conducting relays may be avoided by the following procedures: (a) The last player in a relay race should be conspicuously identified. For example, the last runner can tie a handkerchief around the head or arm, take off the shirt, put on a hat or take it off, or use some other means. (b) Another way to keep track of the progress of the race is to have each player sit or squat as soon as each is finished. (c) Judges at line can keep the the starting runners from starting too soon. (d) To prevent contestants from turning before they run the full distance, they should be required to . run around a peg, pole, or assistant instructor. (e) Batons, handkerchiefs, tent pegs, or other objects · should be passed from one runner to the next when relays are run on a circular track. (4) Before a unit's first participation in a relay, inform participants of the rules and scoring system. Violation of the rules should not result in disqualification. Instead, impose point penalties. A point penalty is imposed by subtracting a point from the team total at the conclusion of the relay. (5) Careful administration will prevent most violations. For efficient conduct of relays, follow this procedure: (a) Announce the name of the relay. (b) Form the individuals in relay position. (c) Briefly explain the relay and the rules for running it. (d) Demonstrate. (e) Have a definite finish line, and ensure that all know where it is. (f) Answer questions. (g) Conduct the relay. (h) Determine winn.er and award points. 5302. RELAY TABLES a. Events. The following relays . are grouped into a table of activities. Each relay table can be completed in 15 minutes. Thus, relays can be used as a sole activity or as a part of a longer period. Each table is planned for a platoon-size group (30-60 Marines) . Adequate warmup for participants is provided by conducting several repetitions of exercises 1 and 2 of a conditioning drill. The recommended relay tables require an area 40 by 60 meters in size. Each table provides a variety of activity. The tables are progressive in the overload applied and should be scheduled in numerical order although not necessarily on successive days. b. Relay Table I (1) 60-Meter Lane Relay. (See fig. 5-4, A.) Each team is assembled in single file behind the starting line. On signal, the first individual of each team runs to the turn-around line 30 meters away, then runs back and touches the next teammate waiting at the starting line. The winning team is the first team to get its last member across the finish line. If an individual starts before being touched by the preceding runner, the team may be penalized. (2) Wheelbarrow Race. (See fig. 5-4, B.) The players of each team pair off and line up in single file behind the starting line. The first individual walks on the hands while the partner grasps the ankles. They advance to the distance line ( 25 meters) behind which they exchange positions and return to the starting line. The rear individual must always hold the partner's ankles. After the first pair returns across the starting line, the next pair starts. ----~--~--! , I I ..._____________.J..... =+----------------,30~-~--------..7" A. 60·METER LANE RELAY ·.REVERSE POSITIONS ~~-------25m---------~ B. WHEELBARROW RACE - C. SQUAD FRONT RELAY D. CRAB-WALK RACE Figure 5-4. Relay Table I. (3) Squad Front Relay. (See fig. 5-4, C.) The teams form in a line along the starting line with a 10-foot interval between teams. The members of each team lock elbows so that they are linked together. At the starting signal, the teams run to the distance line ( 20 meters) where the left flank individual acts as a pivot. The team swings around on the pivot and returns to the base line. If a team breaks its links, it must reform before continuing. The first team to completely cross the base line intact is the winner. (4) Crab-Walk Race. (See fig. 5-4, D. ) The players of each team line up in single file. The .first person of each team assumes the crab-walk position with feet forward on the starting line, hands on the ground behind it. At the starting signal, contestants move forward to the distance line ( 10 meters) . They touch the line with their feet and then return to the starting line in the reverse position with the head and hands leading. The second person may not start until the first individual touches the finish line. c. Relay Table II (1) 100-Meter Lane Relay. (See fig. 5-5, A. ) This relay is conducted exactly as the first relay of table 1 except that the start and turn-around line are 50 meters apart. This relay provides progression in sprinting. ( 2) Frog-Jump Relay. (See fig. 5-5, B.) Each team lines up in single file. The first individual assumes a squatting position on the starting line. At the starting signal, the contestant progresses to the distance line (15 meters) and back by leaping forward, catching the weight on the hands, and bringing up the legs to the squat position for the next leap forward. (3) S~ple Relay. (See fig. 55, C. ) Each team lines up in single file. Place a marker on the distance line ( 20 meters) in front of each team. Each team member, behind the first one, grasps the belt of the individual ahead. At the starting signal, each team runs as a unit to the marker, circles it, and returns to the starting line. The first team to completely cross the starting line intact is the winner. (4) Fireman's Carry Relay. (See fig. 5-5, D.) The players of each team line up in pairs, one behind the other. One individual in each pair carries the partner to the distance line (30 meters), using the fireman's carry. At the distance line, individuals exchange places and return to the starting line. As a variation, the person to be carried lies on the ground. The one carrying lifts the partner to the proper position. This relay may be performed with the other c~rries described in guerrilla exercises in chapter 3. d. Relay Table III (1) 2 0 0 -Meter Circle Relay. (See fig. 5-6, A.) A course is laid out in a circular, rectangular, or oval pattern that is SOm ~~ ----------~ -------------------, A. 100·METER LANE RELAY ,...-....,--.......-.....,.-.....,..-...,-.... B. FROG·JUMP RELAY r'\~--; \ r mm C. SIMPLE RELAY •~-- D. FIREMAN'S CARRY RELAY Figure 5-5. Relay Table II. 5-13 200 meters around. Each team provides one runner on the starting line. On signal, the runner races around the 200 meter track and touches the next teammate, waiting at the starting line, who runs the same course. Each team member runs one lap of the course. (2) Bear-and-Crab Race. (Seefig. 5-6, B.) Each team lines up in single file. At the signal to start, the first contestant in each column assumes the bear-walk position(hands on ground in front),walks to the distance line (15meters), and then runs back to the starting line. The returning contestant touches off the second individual and goes to the rear of the line. The second contestant assumes the crab-walk position (hands on ground behind) and crabwalks with feet leading to the distance line. This contestant also runs back to the startingline and touches off the next individual, who walks bear fashion. The rest of the members of each team alternate in this manner. The relay ends when the first person is back at the head of the line. (3) Pilot Relay. (See fig. 56, C.) The players are groupedin threes, arms interlocked at the elbows, and outside players facing backwards. The middle person runs forward; the two outside individuals run backward. They run to the turning point ( 15 meters), where they start back, this time with the middle person running backward and the two outside individuals running forward. The next set of three players starts when the first set crosses the starting line. (4) Saddle-Back Relay. (See fig. 5-6, D.) Mark two parallel lines 15 meters apart. Each team selects a rider. The remaining members of each team count off. The even-numbered players from each team form in single files behind one line and the odd-numbered playersfrom each team form in singlefiles behind the other line directly across from their teammates. At the startingsignal, the rider mounts the back of the first player of the team who carries the rider across the other line. There the rider changes mounts to the first player in the second line without touching the ground.This person carries the rider to the next player waiting in the first line. The relaycontinues until all of the mounts have carried the rider. A rider who falls off must mount again at the point of the fall. A rider who falls in changing mounts must get back on the original mount before making the change. e. Relay Table IV (1) 1 0 0-Meter Circle Relay.(See fig. 5-7, A.) A course is· laid out in either a circular, rectangular, or oval patternthat is 200 meters around. Each team is divided in half with each half positioned at starting lines on opposite sides of the track. , Each runner races halfway around the track and touches a teammate who completes the lap. Each runner then waits in file at the halfway point until touched A. 200·METER CIRCLE RELAY B. BEAR-AND-CRAB RACE C. PILOT RELAY D. SADDLE-BACK RELAY Figure 5-6. Relay Table III. 5-15 by the runner and then completes the second half of the lap. The first team to return all runners to their original starting line is the winner. (2) In-and-Out Relay. (See fig. 5-7, B. ) Each team lines up in a file with players 2 meters apart. At the starting signal, the first player runs back through the column in a zigzag fashion. He alternates, going to the right of one teammate and to the left of the next. Upon completing the run, the player lines up 2 meters behind the last one in the column. As soon as the first runner has passed the second person, the latter starts to run. This continues until all the players have realigned their original order. The team that finishes first is the winner. It may be desirable to have this relay continue until all individuals have run through their entire team two or three times in succession. ( 3) Circle Race. (See fig. 57, C.) Each team forms a circle and holds hands with all individuals facing out except one who faces in and is the "driver." At the starting signal, the teams race to the distance line ( 20 meters) and back, keeping the circle intact. All the individuals in the circle must completely cross the distance line. The "driver" gives directions and orders. When the circle breaks, it must be reformed before it can continue. The first team completely over the starting line is the winner. (4) Horse-and-Rider Relay. (See fig. 5-7, D.) Each team lines up in a single file. At the signal to start, the second player in each column leaps upon the back of the first who carries the rider across the distance line ( 30 meters). At the distance line, the rider dismounts and runs back to the starting line. There the rider picks U:p the third individual in the column, and carries this player to the distance line where the first player has remained. This continues until the last person is carried across the distance line. A. 100·METER CIRCLE RELAY X B. IN·AND·OUT RELAY C. CIRCLE RACE D. HORSE·AND-RIDER RELAY Figure 5-7. Relay Table IV. 5-17 Section IV. Team Contests and Athletics 5401. DESCRIPTION AND OBJECTIVE to the more vigorous contests, and then from the noncontact toTeam contests are competitive the contact or combative-type activities in which Marines as a contests. team compete with another team to win. They are guided by simple c. Necessity for Precondi rules and organization. The tioning. Individuals mustfunction of team contests is to undergo conditioning prior toprovide competition and an participation in athletics.opportunity for body contact and Muscles, organs, joints, andto contribute to the development ligaments not accustomed toof physical readiness. In comstress and strain from suddenpeting and working together as a stops and starts, falls, bodyteam, individuals develop aggrescontact, rapid turns, prolongedsiveness, the will to win, and running, and other rigors of teamwork. Team athletics deserve a athletic competition are subject prominent place in the physical to injury. Although athleticstraining program because they should not be introduced until contribute to increased combat players are physically prepared,efficiency. Because of the there is still opportunity to competitive nature of athletics engage in competition throughand their natural appeal, indilead-up contests. Individuals viduals take part with enthusiasm. learn many of the skills requiredAthletic teams formed at intrafor athletics while participatingmural and higher levels are a in team contests. strong unifying influence andprovide one of the best means of d. Benefits. Athletics are developing esprit de corps. beneficial primarily to sustaininterest in the program and to a. Area and Equipment. A level maintain an achieved level oftraining field is sometimes the physical fitness. Athletics areonly area required. Many contests a supplement, not a substituteneed no equipment. In contests for other types of conditioning requiring equipment, the need is activities which should continue.for standard items such as l~ogs, All of the desirable traits ofballs, nets, goals, and similar physical fitpess cannot betypes of equipment. Specific developed through athletics, yet requirements for area and equiptheir contribution is signifiment are listed with each contest cant: For athletics to make a description. ' proper contribution to physicalconditioning, the selected sports b. Progression. Team contests of must be vigorous. The teama strenuous nature should be contests recommended here are introduced after a basic period carefully selected for theirof conditioning has been comsimplicity, aggressiveness and pleted and individuals are in applicabi1 i ty to squad-andthe slow improvement stage of platoon-sized activity. Theseconditioning. Progression can contests significantly enhancetake place from the less active combat readiness trainihg by 5-18 teaching teamwork. They are (4) Game. Four 10-minute quar ters are played. Give 2-minute generally strenuous and involve the whole team throughout the rests between quarters and 5 minute rests between halves. entire duration of the contest. The object of the game is to the 5402. TEAM CONTESTS propel the ball over opponent's goal line by pushing, rolling, passing, a. Pushball carrying, or any other way ( 1) Players. 10 to 50 players except kicking. on a side. (See fig. 5-8.) (a) The ball is placed on the center line with the opposing (2) Equipment. A large pushball 5 to 6 feet in diameter. captains 3 feet from the ball. The rest of the players are 45 feet from the ball, on (3) Area. A field 240 to 300 the field. On feet long, 120 to 150 feet their half of wide. Mark a center line in the the referee's starting whismiddle of the field parallel to tle, the captains immediatelytheir the end lines. Mark a line 45 play the ball with feet on either side of this respective teams coming to center line and parallel to it, their assistance. extending it across the width of the field. Mark another (b) At quarter time, the ball remains dead for 2 minutes at parallel line 15 feet from each end line, extending it across the spot where it was when th~ width of the field. the quarter ended. At half time, the teams exchangegoals. The play is then started as it was in thebeginning. Figure 5-8. Pushball. 5-19 (c) Players may use any means ball. Before the whistle blows,of interfering with an oppoone player on each team maynent's progress except strikplace hands on the ball. On theing and clipping. Clipping referee's signal, the ball isis throwing the body across put into play for 1 minute. Ifthe back of an opponent's any part of the ball is drivenleg, while the opponent is across the goal line in thisrunning or standing. Legal !-minute period, the offensiveuse of force may be applied team scores 1 point. Theto all opponents whether or defending team may not scorenot they are playing the during the opponent's try for ball. For striking an oppothe extra point.nent, the offender is removedfrom the game. The team b. Line Rushpenalty is half the distanceto their goal. The penalty ( 1) Players. Any number up to for clipping is the same. 50 on each side. (See fig. 5 9. ) (d) When any part of the ball goes out of bounds, it is a (2) Equipment. None. dead ball. The teams line upat right angles to the side (3) Area. A field, 75 by 100lines and 3 feet apart at the feet. point where the ball wentout. The referee then tosses ( 4) Game. One team lines upthe ball between the teams. behind one goal line and theother in midfield. On the{e) When, for any reason, the starting signal, the teamball remains in one spot for standing behind the goal linemore than 10 seconds, the seeks to' cross the goal line atreferee declares the ball the opposite end of the fielddead. The ball is then put within 30 seconds. The team in into play as it is for an the cent'er seeks to prevent itout-of-bounds situation. by catching and holding therunners. At the end of 30 (5) Scoring. A goal is scored seconds, the teams change.when the ball, or any part ofit, is propelled across the ( 5) Scoring. Count the numberopponent' s end line. A goal of individuals who have crossedcounts 5 points. The team the far goal at the end of 30scoring a goal has the priviseconds. After each team haslege of trying for a point had from three to five tries,after the goal. To try for this the scores are added and theextra point, the ball is placed winner declared. A player on the opponent's 5-yard (or scores 1 point when any part15-foot) line. The teams line of the body is across the goalup on either side of this line line.separated by the width of the 5-20 (6) Variation. Use a 3/4-orl-inch rope. Space the leadingplayers on each team 10 feetapart, each holding one end of the rope • The team pulledacross the center line loses. Figure. 5-10. Human Tug-of-War. Figure 5-9. Line Rush. d. Master of the Ring c. Human Tug-of-War (1) Players. Any number. (See fig. 5-11.) (1) Players. 10 to 20 on a team. (See fig. 5-10.) (2) Equipment. None. (2) Equipment. None. (3) Area. A clearly marked circle large enough to contain (3) Area. 40 to 60 feet. all the players. ( 4) Game. Draw a line in the (4) Game. All the players stand center of the area. Divide the inside the circle. At the players into two equal teams. signal, ·all players attempt to Place them in single file on throw each other out of the opposite sides of the center circle. All tactics are fair line facing each other. Each except unnecessary roughness. individual places the arms When any part of the body around the waist of the teamtouches across the line, the mate in front. The two leaders player is out and leaves the of the opposing teams grasp circle at once. s·everal each other around the waist. On officials are needed to spot signal, the teams try to pull the players who cross the line. each other over the center linewithin 30 seconds. (5) Scoring. The player whoremains in the circle when all ( 5) Scoring. The team pulled the others are out is the across the center line loses. master of the ring. If neither team is pulled over "t;he center line, but one team ( 6) Variation 1 . The players breaks its file, that team are divided into two equal loses the match. teams. Each team is clearly 5-21 marked. On signal, each team tries to throw the opponents out of the circle. The winning team is the team that eliminates all opponents from the circle. ( 7) Variation 2. The players are divided into two equal teams. Each team sends only one individual into the circle. When one person has been forced out of the circle, the losing side sends in only one player. The team which eliminates all opponents is the winner. (8) Variation 3. A pit, approximately 4-feet deep, is used rather than a circle on level ground. The contest may then be an individual or team activity. Figure 5-11. Master of the Ring. e. Log Pivot Circle. Space teams far enough apart so each team can pivot in a circle without colliding with any other team. Each team holds a log in the bend of the arms in front of the chest. (See fig. 5-12.) At the command, CIRCLE RIGHT, MOVE, the left-flank individual holds the pivot while the log is carried around 360 degrees in a counter clockwise motion, back to the original position. This movement may also be performed to the left by facing in the other direction and pivoting clockwise (CIRCLE RIGHT, MOVE). Other commands may be used such as: CIRCLE HALF-RIGHT, CIRCLE HALFLEFT, and so on. The first team to complete the prescribed movement is the winner. .. :... \. ·.. ' T ...............................................·---__,--·------./ Figure 5-12. Log Pivot Circle. f. Log-Rolling Race. Each team tries to roll its log a measured distance by pushing it with the hands and driving the body forward with the legs. (See fig. 5-13.) The first team to get the entire length of the log across the finish line wins. Figure 5-13. Log-Rolling Race. g. Prone Pushing Contest. Two teams lie prone, facing each other with a log between them. (See fig. 5-14.) Both teams place their hands against .the log, keeping their arms straight. Then, by driving with the legs, each team attempts to push ·the other a measured distance to the rear. included in the physical training program. These sports require only a few miles of open space which is generally available. Short cross-country runs and middle-distance runs can be used to supplement other activities,particularly team sports or the sports that develop precision or agility rather than endurance. Short cross-country runs can be scheduled once a week, gradually increasing the distance as the physical condition of the runners improves. Figure 5-14. Prone Pushing Contest. b. Cross-Country Runs. A crosscountry run is a distance run course laid out along h. Shuttle Relay Race. Each held on a team in this race divides into roads, across fields, over hills, two parts, A and B. Members of through woods, and on any irregupart A run 50 yards with a log lar ground. A flat cinder or dirt (See track is not a suitable surface held under their right arms. fig 5-15.) At the distance line, for cross-country running. Some they give the log to their teamruns are as long as 6 miles while mates in part B who bring it others are as short as 3 or 4 back to the starting line. The miles. If cross-country running team pair finishing first is the is being used to supplement other winner. activities, the 3-mile course ~s long enough for most. Crosscountry runs should be u~ed only after individuals reach the sustaining stage of conditioning. This type of running should then be scheduled occasionally to provide variety. Cross-countryrunning has the advantage of allowing mass partici~ation. Figure 5-15. Shuttle Relay Race. Interest can be stimulated: by putting the runs on a competitive .5403. CROSS-COUNTRY AND DISTANCE basis. RUNNING c. Practice Methods. : Condi· a. Value of Running. Long-distioning is essential to distance tance running gives some benefits and cross-country running. that cannot be obtained in the Championship distance running same degree from any other sport. depends on stamina, whicli1. can be It builds powerful leg muscles, developed only. through constant and training. An individual ·of only increases lung capacity,develops endurance. For these average ability can become an reasons, cross-country and outstanding distance runner by and careful training. distance running should be steady 5-23 Hiking is an excellent method for getting into condition before the season opens. Long walks build up leg muscles. During the first month of the season, training should be gradual, starting with short distances, and increasing day by day. At first the legs will become stiff, but the stiffness gradually disappears if running is practiced for a while every day. To prevent strain, it is essential to limber up thoroughly each day before running. (1) In training a large group, leaders should be stationed at the head and the rear of the column. They should make every effort to keep the runners together. After determining the abilities of the unit in crosscountry running, it is advisable to divide them into three groups. The poorest-conditioned group is started first, the best-conditioned group, last. The starting time of the groups should be staggered so that all of them come in at about the same time. (2) In preliminary training, running is similar to ordinary road work in that it begins with rather slow jogging, a 1 ternating with walking ~· The speed and distance of the run is gradually increased!. As conditioning improves, occasional sprints may be introduced. At first, the distance run is from one-half to 1 mile. It gradually increases to: 2 or miles. On completing runs, require runners to walk for 3 or 4 minutes before stopping to permit a gradual cooling off. d. Facilities and Equipment. There should be at least one timer with a stopwatch (preferably three) for timing the runners. A course 3 or 5 miles long should be measured and marked by one of the three following methods: (1) Fasten directional arrows to the top of tall posts and place them at every point where the course turns. Such signs should also be placed at every other point where there may be doubt as to the direction of travel. (2) Place a lime line on the ground over the entire course. (3) Place flags, clearly visible to the runners. (a) A red flag indicates a left turn. (b) A white flag indicates a right turn. (c) A blue flag indicates the course is straight ahead. e. Rules/Scoring. A crosscountry team consists of seven individuals, unless otherwise agreed. In dual meets, a maximum of 12 on one team may be entered, but 7 or fewer are scored. First place scores 1 point, second place 2, third place 3, and so on. All who finish the course are ranked and tallied in this manner. The team score is then determined by totaling the points scored by the first five of each team·to finish. The team scoring the least number of points is the winner~ If fewer than five (or the number determined prior to the race) finish, the places of all members of that team are disregarded. If two or more teams score the same number of points, South American countries. In it has become the event is called a tie. recent years, popular in the United States. A soccer ball is the only equipment 5404. TEAM ATHLETICS needed for the game, and Marines can learn to play it easily. Team athletics add variety to the combat readiness program. At no Players do not need much skill to time should they be allowed to participate, but the amount of or skill they can develop is almost replace intramural activities to provide practice time for unlimited. intramural or base teams. If team (1) Place in the Program. athletics are integrated into the Soccer should be introduced program, the goal should be total participation and competition. during the latter part of the slow improvement stage ofTherefore, the games selected can be played by the skilled or the physical training. It can be require limited used as a competitive activity unskilled. They in the sustaining stage. It is equipment, yet will teach competitiveness, aggressiveness, and primarily a spring or fall teamwork while they improve sport. Any level field is suitable for competition. Theconditioning. boundaries for the soccer field are similar to the dimensions a. Soccer. Soccer is one of the best athletic activities for defor a football field. (See fig. essen veloping endurance, agility, leg 5-16.) Goal posts are tial, but they are easily strength, and great skillfulness in using the legs. The most popconstructed and usually ular . sport in the world, soccer temporary so that they may be is the national game of many removed when not in use. European, Asian, and Central and ~ OR OUTSIDE RIGHT OL OUTSIDE LEFT IR INSIDE RIGHT CF CENTER FOilWARD IL INSIDE LEFT RH RIGHT HALFBACK CH CENTER HALFBACK LH LEFT HALFBACK RF RIGHT FULLBACKLF LEFT FULLBACK G GOALKEEPER Figure 5-16. Soccer. 5-25 (2) Basic Skills ground, keeping the footrelaxed. This is an effective (a) Passing. Passing with the way to stop a fast-moving feet is the primary means of ball.moving the ball. Short passesare easier to control. Empha(f) Shin Trapping. The shin sis should be continually trap is a method of stoppingplaced on the skill of the ball with the shins. passing. Stand just forward of thespot where the ball should (b) Dribbling. The ball is strike the ground and allow dribbled by a series of kicks it to strike the shins inwith the inside or outside of flight or on the bounce. Usethe foot. Do not kick with either one or both legs from the toe. Keep the head over the knee down so as to absorb the ball when kicking and the bounce. propel it only a short distance at a time. Keep it (g) Body Trapping. Intercept close to the feet. If a the ball with any part of theplayer lets a ball move far upper body except the armsfrom the feet, an opposing and hands. Keep the bodyplayer can easily take it relaxed and inclined towardaway. the ball. To keep the ballfrom bouncing, move backwards (c) Instep Kicking. The from it as it strikes theinstep kick is the basic body. This drops the ball at soccer kick. The toe does not the feet in position forcome in contact with the dribbling or passing.ball. The toe is pointeddownward, and the instep (the (h) Heading. Heading is a area under the shoe laces) is technique for changing theapplied to the ball with a direction of the flight of a vigorous snap from the knee. ball by butting it with thehead. Tense the neck muscles (d) Inside-of-the-Foot and jump up to meet the ball.Kicking. The ball is kicked Butt the ball with the fore with the inside of the foot, head at about the hairline toand the leg is swung from the reverse its direction. Use hip. The toe is turned outthe side of the head toward, and the sole of the deflect it to the side. foot is parallel with theground as the foot strikes (3) Offensive and Defensivethe ball. This kick is used Positiona. Forwards usuallyfor short passes an~ for play on the offensive half of dribbling. the field. Fullbacks usuallyplay on the defensive half of (e) Foot Trapping. The foot the field. Halfbacks are thetrap is the method of stopbackbone of the team. Theyping the ball by trapping it move forward on the offense andbetween the ground and the back on defense. The goalkeeperfoot. Place the sole of the almost always remains within a foot on top of the ball at few 'feet of the goal. the instant it touches the 5-26 (4) Abridged Rules players allowed within the penalty area at the time of (a) A soccer team is composed the kick are the kicker and of 11 players. (See fig. 5- the defending goalkeeper. 16. ) (j) An official game consists (b) The player propels the of two 30-minute halves. ball by kicking it with the feet or any part of the legs, (k) Teams change goals at theend of every quarter. by butting it with the head, and by hitting it with any (1) In the event of a tie, an portion of the body except the arms or hands. extra quarter may played.This may be followed by a (c) The goalkeeper is the sudden death period. If the the game only individual allowed to tie still exists, can be decided by penaltyplace hands on the ball, but only in the goalkeeper's kick. area. The term "hands" the whole arm from (m) After a team has propelincludes the point of the shoulder led the ball across a side of play, the down. line and out ball is put back into play by (d) A goal is made by causing a throw-in from the side line the ball to cross completely by a member of the opposing the section of the goal line team. The ball is thrown in lying between the uprights from the point where it and under the cross bar. crossed the side line as itwent out of bounds. The ball (e) Each goal scores 1 point must be thrown in with both for the team scoring the hands using an over-the-head goal. motion, keeping both feet on the ground. (f) The penalty for a foul committed anywhere on the (n) When the offensive team playing field (except by the propels the ball across the defensive team in its penalty defensive team's goal line area) is a free kick awarded but not in the goal, the to the opposing team. defensive team is awarded agoal kick--a free kick taken (g) All opponents must be at from within its own goal least 10 yards from the ball area. The ball must come out when a free kick is taken. of the penalty area to be inplay. (h) The penalty for a foulcommitted by the defensive (o) When the defensive team team in its penalty area is a causes the ball to go behind its own goal line, excluding penalty kick. the portion between the goal (i) A penalty kick is a free posts, the offensive team is kick at the goal from the awarded a corner kick--a free spot 12 yards directly in kick taken by a member of the front of· the goal. The only offensive team at the quarter 5-27 circle, at the corner flag post nearest to where the ball went behind the goal line. The flag post must not be removed. (p) The game is started and, after a goal has been scored, is resumed by placing the ball in the center of the midfield line. Players must be on their side of the line until the ball is kicked. The ball must be kicked forward and must move at least 2 feet to be legal. The first kicker may not touch the ball twice in succession at the kickoff. The opposing team must be 10 yards from the ball until it moves. b. Speedball. Speedball offers vigorous and varied action with plenty of scoring opportunities. It is easy to learn and provides spontaneous fun. Little equipment is needed--a ball is all that is absolutely necessary. Speedball combines the kicking, trapping, and intercepting element• of soccer; the passing game of basketball; and the punt:ing, dropkicking, ~nd scoring pass of football. · (1) Place in the Program.Speedball; like soccer, should be introduced into the physical training program during i the . ~ latter part of the toughening stage and used as a compet.il1tive activity in the sustaihing stage. Speedball may be pl!~yed any time weather permits bU:t is primarily a spring or ifall activity. ( 2) Method of Play. The gameis played as follows: (a) Two teams of 11 each play the game under official rules, but any number of players may successfully constitute a team. An in£ lated leather ball, usually a soccer ball, is used. The playing field is a football field with a foot ball goal post at each end. (See fig. 5-17.) (b) The game starts with a soccer-type kickoff. The kicking team tries to retain possession of the ball and advance it toward the opposite goal by passing or kicking it. Running with the ball is not allowed, with the result that there is no tackling or interference. After the ball touches the ground, it cannot be picked up with .the hands or caught on the bounce but must be played as in soccer-until it is raised into the air directly from a ~ick. Then the hands may be used. (c) When the ball goes out of bounds over the sidelines, it is given to a player of the opposing team and is put into play with a basketball throwin. When it goes over the end line without a score, it is given to a player of the opposing team who may either pass or kick it onto the field. (d) When two opposing players ~re contesting possession of a held ball' the official tosses the ball up between them as in basketball. (e) Points are scored bykicking the ball under the crossbar of the goal post, dropkicking the ball over the crossbar, or completing a forward pass into the end zone for a touchdown ..· (3) Basic Skills it backward with one foot. Then the player places a foot (a) Shared Skills. Skills where the ball will roll onto it. The player then raises include kicking, passing, heading, and trapping (from the·foot, projecting the ball soccer); punting, dropkicking as before. If a ball is and forward passing (from rolling away, the player football); and passing, should stop it with a foot and play it as a stationary receiving, and pivoting (from ball. The player can alsobasketball). raise the ball by standing over it with a foot on either (b) Kickups. The kickup is a play in which a player lifts side. The player presses the the ball into the air with feet against the ball and the feet so as to legally jumps into the air, play the ball with the hands. propelling the ball into the The kickup generally makes hands. the transition from ground play to aerial play. The (4) Offensive and Defensive technique of making the play Play. The positions of players depends upon whether the ball in speedball are much the same is rolling or stationary. If as in soccer. However, some of the ball is rolling or the positions have differenthas 11 bouncing toward the player, names. Each team the foot is held on the players. The forward line is ground with the toe down composed of five players, the until the ball rolls onto the right end, right forward, foot. Then the foot is center, left forward, and left raised, projecting the ball end. The second line consists upward. If the ball is of right halfback, fullback, stationary, the player rolls and left halfback. In the next 5-29 line is the right guard and left guard. The player who defends the goal is the goalguard. The strategy employed in speedball during offensive playis very similar to that of soccer. There are two types of defensive formations in speedball: man-for-man and positiondefense. Man-for-man defense is recommended for beginningplayers. (5) Abridged Rules (a) Field. A speedball field is 100 yards long with additional 10-yard .end zones on each end and 55 yards wide, the same -as a regulationfootball field. (b) Players. Eleven players are on a team. The goalguard has .. no s_pecialprivileges. (c) Time. Ten-minute quarters. Two minutes between quarters. Ten minutes between halves. Five minutes for extra overtime periods.(Begin the fi~st overtime by a jump ball at center, same goals; change goals·. in the event of a second overtime 1 period.) (d) Winner of Toss. The winner of the toss has the choice of kicking, receiving, or defending a specific .goal. (e) Kickoff. A ' kickoff starts the first and second ' i half of a game and .. ~tarts play after a score. The i kickoff is made from anyplace on the 50~yard rline. The kicking team must be behind the ball when it is kicked. The receivingi team must stay back of its restraining line ( 10 yardsdistance) until the ball is kicked. The ball must gotoward the opposing team's goal before it can be played.Kickoff out of bounds goes to the opponent at that spot. A kickoff touched by the receiving team before going out of bounds, with no impetus added, still belongs to the receiving team. A kickoff, in possession and control.of the receiving team and then fumbled out of bounds, belongs to the kicking team at that spot. (f) Starting Second and Fourth Quarters. The ball is given to the team that had possession at the end of the previous quarter, from out of bounds, as in basketball. (g) Second Half. The firsthalf receiv~ng team kicks off at the beginning of the second half. (h) Fly and Ground Ba11. The most characteristic playingrule of speedball is the difference between a fly ball (or aerial ball) and a groundball. A player is not permitted to touch a groundball with the hands and must play it as in soccer. A fly ball is one that has risen into the air directly from the foot of a player (forexample, a punt, dropkick, place kick, or kickup). Such a ball may be caught with the hands provided the catch is made before the ball strikes the ground again. (i) Kickup and Overhead Dribble. A kickup is a ball that is so kicked by a player that he can catch it himself. A bounce from the ground may not be touched with the hand because it has touched the ground since being kicked. This rule prohibits the ordinary basketball dribble, but one overhead dribble (throwing the ball into the air and advancing to catch it before it hits the ground) is permitted. (j) Out of Bounds. If a team causes the ball to go out of bounds over the sidelines, a free throw-in (any style) is given to the opposing team. When the ball goes over the end line without scoring, it is given to the opponents who may pass or kick from out of bounds at that point. (k) Tie Ball. In case two players are contesting the possession of a held ball, even in the end zone, a tie ball is declared. The ball is tossed up between them. (6) Scoring (a) Field Goal (3 points). A soccer-type kick, in which a ground ball is kicked under the crossbar and between the goal post from the field of play or end zone, is a field goal. (A punt going straight through is not a field goal for it is not a ground ball. The ball must hit the ground .first.) A dropkick from the field of play that goes under a crossbar does not count as a field goal. A dropkick from the end zone that goes under the crossbar counts as a field goal; if it goes over the crossbar, it is ruled as a touch back, and the other team takes possession of the ball. (b) Dropkick ( 2 points). A scoring dropkick must be made from the field of play and go over the crossbar and between the uprights. The ball must hit the ground before it is kicked (usually with the instep). (c) End goal (1 point). This is a ground ball which receives its impetus (kicked or legally propelled by the body) from any player, offensive or defensive, in the end zone and which passes over the end line but not between the goal posts. (d) Penalty Kick ( 1 point). A ball kicked from the penalty mark that goes between the goal posts and under the eros sbar is a penalty kick. The penalty mark is placed directly in front of the goal at the center of the goal line. (e) Touchdown (1 point). A touchdown is a forward pass from the field of play completed in the end zone. The player must be entirely in the end zone. If the player is on the goal line or has one foot in the field of play and the other in the end zone, the ball is declared out of bounds·. If. a forward pass is missed, the ball continues in play, but it must be returned to the field o f p 1 a y be'f o r e an o ther forward pass or dropkick may be made. (7) Substitutions. Substitutions may be made any time when the ball is not in play. A player who is withdrawn may not return during that same period. (8) Timeout. Three legal timeouts of 2 minutes each are permitted each team during the game. (9) Fouls (a) Personal Foul. Kicking, tripping, charging, pushing, holding, blocking, and unnecessary roughness of any kind, such as running into an opponent from behind, are personal fouls. Kicking at a flyball and thereby kicking an opponent is a personal foul. Four personal fouls disqualify a player from the game. (b) Technical Foul. Illegal substitution, more than three timeouts in a game, unsportsmanlike conduct, and unnecessarily delaying the game are technical fouls. (c) Violation. Traveling with the ball,, touching a ground ball with the hands or arms, double overhead dribble, violating tie ball, and kicking or kneeing a f lyball before catching it are violations. (d) Penalties. The offended player shall attempt the kick. (e) Officiation of Fouls .! Fouls in the field of play allow no follow-up while fouls in the end zone always allow followup. z On penalty kicks, with no follow-up, only the kicker and goalie are involved. ~ On penalty kicks, with a follow-up, the kicking side is behind the ball and the defending side behind the end line or in the field of play. No one is allowed in the end zone or between the goal posts except the goal guard. The kicker must make an actual attempt at goal and cannot play the ball again until after another player plays it. c. Volleyball. Volleyball is a popular sport. The game entails much physical activity, yet it is not strenuous. It is, therefore, a game for young and old alike, for beginners and for skilled players. It may be played indoors or outdoors on any type of terrain. As an informal activity, volleyball can be played by any number; as an organized activity, it provides, as few other sports do, a game for 12 to play in a limited area. While volleyball requires no great skill to play, it permits a high degree of proficiency. Players naturally get more enjoyment when they know the game and play it well. For this reason, instruction in the basic skills should be provided. (1) Place in the Program. Volleyball may be used occasionally as a competitive activity during the sustaining stage. Though it is a yearround sport, it should be included in the physical training program only when a more strenuous activity is (holding or carrying the ball). The best position forimpractical. Volleyball is an excellent off-duty activity. handling a low ball is to have the knees flexed 'and (2) Instruction. Usually arms flexed at the elbows and during the first three or four rotated so the thumbs are classes, a 10-to 15-minute pointing outward, the palms period of instruction, followed up. When the fingers contact by scrimmage, is enough to the ball, the entire body teach the basic skills, rules, reacts in a lifting motion. and techniques of volleyball. The arms and hands swing More time, if available, can be upward in a scooping action. given to teaching basic skills, It is important that the but emphasize competitive play fingers, not the palms, rather than formal instruction. contact the ball, and that Divide the ·unit into 6-person the ball is batted, not teams, organized on the basis thrown. of ability. Teams should be asnearly equal as possible. (c) Underhand Serve. Take aposition behind the back line (3) Basic Skills facing the net, left foot forward, holding the ball in (a) Passing the High Ball. the palm of the left hand. The chest pass is the most The left knee is flexed; the effective method of playing right-knee is straight. Swing the ball. To receive the the right arm back and at the ball, the knees are fixed, same time move the left hand and the body is tilted for(holding the ball) across the ward. The elbows are raised body in line with the right sideward to a point in line hip. Then swing the right arm with the shoulders. The forward hitting the ball off wrists are extended in line of the left hand with the with the forearm. The arms, palm of the right hand, wrists, and hands are rotated raising the hips and arching inward. To pass the ball, the the back in the same motion. hands are chest-high, thumbs Be certain to swing the right pointing inward. The fingers arm in a straight line, or are flexed, forming a cup, the ball will be difficult to allowing them to contact the control. When the opposition ball. On contact with the is in formation, the server ball, the wrists are snapped should try to place the ball while the fingers and elbows in the right or left back are pushed upward, sending area, and not near the net. the ball upward. A high ball is much easier to handle than (d) Setup. A setup is a ball a low one. hit into the air near the net by one player, so that a (b) Passing the Low Ball. A teammate may· hit or "spike" ball that is lower than the it sharply downward into the waist is one of the easiest opponent's court. The chest to hit, but it is also a pass is the best pass to use. The ball is sentfrequent cause of fouls 5-33 approximately 10 feet into the air toward the spiker so it will descend from 4 to 20 inches from the net. (e) Spiking. The spike is a leap into the air and a sharp downward hitting of the ball into the opponent's court. A spiker must be able to spring easily from the floor, judge the movement of the ball, and strike it with a downward movement of the arm. To jump from the floor, step off with one foot and jump with the other. Stand with the right or left side to the 1 net, facing the setup player. Much depends upon the setup player to place the ball in the proper position. The spiker jumps into the air and strikes the ball above its center so as to drive it downward. A snapping movement of the arm and wrist will drive the ball forward and downward with power and control. Aim for a weak spot in the opponent's defense. (f) Blocking. The block is a defense technique used to prevent a spiker from driving the ball across the net. It is an attempt by one or~more defensive players at the net to block a hard-hit shot by using the force of the :ball to send it immediately back into the opponent's court. In an effective block, forwards on the defensive team spring into the air at the time of the spike, placing both hands and arms in the expected path of the ball. An effective block tends to upset the offense and presents another element for the spiker to worry about. To be effective, the blocker must anticipate the path of the ball and time the block with the spike. (4) Abridged Rules (a) The volleyball court is 30 feet wide by 60 feet long. {See fig. 5-18.) (b) The top of the net is 8 feet high. (c) A volleyball team consists of 6 players. (d) A match consists of the best two out of three games. (e) The first team scoring 15 points wins the game, provided that they have 2 points more than their opponents. (f) A deuce game is a game in which both teams score 14 points. The game is continued until one team obtains a 2-point advantage over the other. (g) Only the serving team can score. If the serving team commits a fault, it loses the serve to the opposing team. (h) The team members who receive the served ball rotate one position in a clockwise direction. (i) The ball is put into play by serving from behind the back line. ( j) A served ba11 touching the net results in the loss of the serve. At any other time during play, a ball touching the net is still in play. POSTS AT LEAST 3' OUTSIDE COURT 2•WHITE TAPE MARKER DIRECTLY OVER SIDE LINE NET 3' WIDE 32'LONG; STRETCHED KEY- LF LEFT FORWARD CF CENTER FORWARD RF RIGHT FORWARD LB LEFT BACK CB CENTER BACK RB RIGHT BACK Figure 5-18. (k) The ball is out of play when it touches the ground or goes outside one of the boundary lines. (1) All line balls are good. (m) The players must hit or bat the ball; they may not throw, lift, or grasp it. (n) A player may not touch the ball with any part of the body below the knees. (o) A player may not play the ball twice in succession. In receiving a hard-driven spike, a defensive player may --L11"1~:> 1• WIDE 6" LONG 2" FROM CENTE~ LINE "1--...... CROSS LINES I"WIDE,6.LONG~ DIVIOING HALF COURT INTO 6 COUAL PARTS Volleyball. make several contacts with the ball even if they are not simultaneous. All such contacts, however, must constitute one continuous play, and all must be above the knees. (p) The ball may be touched no more than three times on one side of the net before being returned across the net to the opposing team. (q) A player must not touch or reach across the net. (r) A player may touch the line under the net, but may not cross it. (reverse blank) 5-35 Chapter 6 EVALUATION OF PERFORMANCE DURING TRAINING 6001. OBJECTIVES OF COMBAT READINESS The objectives of the Marine Corps physical fitness program are- a. To contribute to the health and well-being of every Marine through regular exercise and health education. b. To develop Marines who are physically capable of performing their duties in garrison and in combat. c. To develop Marines with a reserve level of physical fitness that will help them win in combat. d. To provide a medium for developing the self-confidence of the individual Marine and thereby enhancing overall discipline, morale, esprit de corps, unit efficiency, and the desire to excel within the Marine Corps. 6002. THE PHYSICAL FITNESS TEST The physical fitness test (PFT) has distracted attention from the proper goal of the physical fitness program. Simply stated, the goal of the physical fitness program is the success of Marines in combat. Unit commanders must not allow the PFT to become an end in itself. The PFT should be used within the commander's program of combat readiness training as a standard, an index of the physical fitness of individual Marines at a given time and place. The PFT is not difficult, and it must be kept in perspective. All athletes should be first class, and first class is attainable for all Marines. The conduct of the PFT is described in Marine Corps Order 6100.3 . 6003. OTHER METHODS OF EVALUATION The commander should use other ways of evaluation to provide variety and imagination. Intangible objectives, such as confidence and aggressiveness, are hard to measure. The use of either inspection or observation is necessary to evaluate objectives of this nature. The commander has several other methods available when evaluating the physical condition of the command. The additional methods of inspection, observation, medical examination, and testing are summarized as follows: a. Formal Inspections. Formal inspections, using inspection officers and standardized rating criteria, may help evaluate unit physical fitness. b. Daily Observation. Routine observation of physical performance and appearance .. can serve as an indicator of .' an individual's or unit's physical readiness. However, mere observation is not a totally reliable or accurate means of evaluation. c. Physical Examination. Medical examination may detect any individual disability or detrimental physical condition. It may guide in application of remedial, therapeutic, or limited exercise programs. d. Other Physical Fitness Tests. Some other tests are described in detail in this manual for information purposes. Commanders are cautioned, however, place too great an emptesting. not hasis to on 6004. RESPONSIBILITY The commander is responsible for the physical fitness of the command and for the measurement and evaluation of its physical readiness. The goal of combat readiness training remains to prepare Marines and units for the physical demands of combat. The bulk of the commander's combat readiness training program should be such activities as obstacle an~ confidence courses, endurance courses, and progressive loadbearing marches which will prepare Marines for combat. Group activities which are competitive and combative in nature are advantageous and add imagination and enthusiasm to the program. Activities'such as orienteering, which is not only physically demanding but also competitive and which teaches essential subject skill~~ are excellent and motivate ail concerned. A commander's goa'l should be to provide an integrated training program that is so aggressive and demanding of Marines and leaders alike that. a PFT administered at any time will reflect that each and every Marine is both physically and mentally prepared for the demands of combat. 6005. COMMANDER'S PHYSICAL FITNESS PROGRAM The Commandant of the Marine Corps has directed that the physical fitness test shall be the universal measure of adequate individual physical fitness. The focus of a commander's physical fitness training program, however, should not be to prepare Marines to pass the physical fitness test, but to prepare them for the physical rigors of combat. a. Administration. The physical fitness program requires each Marine to spend a minimum of 3 hours per week in physical fitness training, to be tested semiannually, and to obtain a minimum standard of third class. The attainment of a higher score is a laudable individual goal which should be encouraged but should not become a unit objective. Overemphasis could be detrimental to training required to develop the complete Marine. All commanders should exercise sound judgment as well as positive, aggressive leadership in striving toward the training objective. b. Variety of Activities. The program must include the fol lowing elements: (1) Physical Readiness Training. Physical readiness training is a complete physical training program which develops and maintains the strength, endurance, and physical skills needed to sustain the individual during combat. ( 2) Remedial Physical Conditioning. Remedial physical conditioning is a process by which physically substandard Marines are conditioned to meet prescribed standards. (3) Competitive Conditioning Activities. Competitive conditioning activities consist of teams or individuals competing against an opponent to win. This involves a combination of sports and military skills designed to foster competitive attitudes and develop unit pride and esprit de corps. (4) Occupational Conditioning. Marching long distances, dry net training, etc., should not be ignored as a means to fulfill the time requirement. .c. Time. In order to develop the desired level of physical fitness, unit commanders are advised that a minimum program of 3 hours per week is mandatory. The program must encompass at least three exercise periods weekly. Each period should include calisthenics, running, or other forms of vigorous activity. The minimum desirable length for each exercise period is 60 minutes. Shorter periods may be authorized by the unit commander if dictated by the local training situation. Unit commanders are encouraged to use the normal working day to satisfy this training requirement. However, commanders are authoriz.ed to conduct required physical fitness training during off-duty hours when the mission, workload, personnel status or other significant factors preclude fulfilling it during duty hours. d. Action. Marine Corps Order 610 0. 3 requires that commanderS: • Establish and maintain an effective physical fitness program which ensures that all Marines maintain an acceptable level of physical fitness. • Ensure that all individuals are medically qualified prior t o parti c i pating in the physical fitness program. • Establish a minimum physical fitness program of at least 3 hours per week. Physical training may be authorized on an individual basis at the discretion of the unit commander. • Ensure that all Marines participate in physical fitness conditioning activities commensurate with their medical qualifications and limitations. • Conduct physical fitness testing for all Marines. • Place all Marines who fail to pass the PFT on a daily command-supervised remedial physical conditioning program until they pass the test. • Ensure that results of physical fitness testing are entered on section A of the fitness report. Comments are placed in section C in connection with attainment. of superior physical performance or a medical excuse from the PFT. 6006. OTHER FORMAL TESTS Commanders must realize that the best index of combat readiness is personal observation of performance on conditioning marches of 15 miles while under load. This manual presents three additional indicators of unit fitness. These indices are the physical readiness test, which was formerly the Marine Corps standard and is now routinely administered at Officer Candidate School; the airborne trainee physical fitness test which many Marines who attend u.s. Army formal schools are required to take; and the battle fitness test, the ultimate test of the combat readiness of Marines. Commanders may wish to include these tests or portions thereof within their combat readiness programs. 6007. PHYSICAL READINESS TEST a. Purpose. The purpose of this test is to measure the Marine's ability to meet the minimum standard of physical readiness for duty in the field. This test is currently administered to all male officer candidates at Officer Candidate School, MCCDC, Quantico, VA. Female candidates do not take this test. b. Test Area. Administration of this test requires an. area suitable for crawling, jUmping, and running 160 yards to include a trench that is 8 feet wide. c. Equipment. The equipment required for this test includes~ • A platform, rail on a ledge, or a box 18 inches high. • A 20-foot climbing rope. • A stopwatch. d. Conduct of Test. Adequate timers and other supervisory personnel must be provided by the company staff. All events should be conducted in a single session of one morning or afternoon. The events may be run in any sequence. e. Uniform. The uniform for the physical readiness test is as follows: full utilities, cartridge belt, belt suspender straps, two canteens (full of water), rifle, and helmet. Depending on the heat condition, the PT shirt may be worn in place of the utility jacket. All equipment will remain secure throughout the test. Except for emergencies, canteens be emptied. are not to f. Events (1) Event 1: (Step-ups). Climbing This Uphill event simulates marching uphill at a rapid and steady pace. The Marine stands in front of the step. On the command GO, the Marine places either foot on the step and steps up. Hand pressure on the knee may be used if desired. The Marine then stands erect and steps backward and down, on one foot at a time. The same leg may be used for each repetition or the legs may be alternated. For 100 points, Marines will complete 6 0 repetitions in the maximum allotted time of 1 minute and 20 seconds (80 seconds). (2) Event 2: Rope Climb. This event resembles entering and leaving a hovering helicopter, using ropes in house-to-house fighting, and ascending and descending landing nets. The Marine assumes a sitting position on the ground at the bottom of the rope with hands at the highest point that can be reached. On the command GO, the Marine jumps up and climbs to the top. The Marine must touch the 20-foot mark with one hand, then descend without sliding or dropping. Marines must reach the 20-foot mark in the maximum allotted time of 30 seconds or less. (3) Event 3: Evacuation. This event simulates reaching and evacuating a wounded Marine under fire. The Marine assumes the prone position at a distance of 50 yards from a casualty who is of approximately equal weight. On the command GO, the Marine springs up and covers the distance in a sprint. The Marine lifts the casualty to a fireman's carry and returns . to the starting point. Assistance by the casualty is permitted. The tested individual must carry all equipment; the casualty has none. Marines must negotiate the course in a maximum time of 47 seconds or less. ( 4) Event 4: Advance by Fire and Maneuver. This event simulates advancing and assaulting during an attack. The Marine assumes the prone position at the starting point. On the command GO, the Marine then alternately crawls, runs in a zigzag manner, rolls, jumps, and assumes different firing positions for the next 130 yards. Before reaching the objective, the Marine must "hit the deck," roll over, and assume the firing position three times. While assuming the firing position, the Marine must pull back the charging handle, take aim, and squeeze the trigger before rising from the ground. After rising from the ground for the third time, the Marine continues running and jumps to clear the 8-foot trench in one leap. The Marine then finishes the course in the maximum allotted time of 2 minutes. The Marine is allowed multiple attempts only within the specified time limit. (5) Event 5 : Forced March. This event is a combat run of 3 miles without halts and against time. The Marine must doubletime. Marines must complete the 3-mile course in a maximum allotted time of 30 minutes or less. g. Event Standards (1) To successfully physical readiness pass test, the the Marine must pass each event with a minimum of 80 points for each. Points are then assessed for each event in accordance with the scoring tables. (See fig. 6-1.) (2) If a Marine fails one event, the highest possible score that the Marine may receive for the entire test is 79 percent. (See example 1 in fig. 6-2.) If two events are failed, the highest possible score for the entire test is 69 percent, regardless of the total points accumulated. (See example 2 in fig. 6-2.) If three events are failed, the highest possible score is 59 percent. Failure in four or more events will result in a score of zero for the entire test. (3) To convert the total points for all five satisfactorily passed events to a final percentage score, total the accumulated points fo~ iall five events and divide by five. (See example 3 in fig. 6-2.) UPHILL ROPE FIRE AND FORCED PTS CLIMB CLIMB EVACUATION MANEUVER MARCH -----------------------------------~------------------- 100 1:20-BELOW 0:10-BELOW 0:25-BELOW 1:20-BELOW 26:00-BELOW 99 1:21·1:22 0:11 1:21·1:22 26:01·26:12 98 1:23-1:24 0:12 0:26 1:23-1:24 26:13·28:24 97 1:25-1:26 0:13 1:25·1:26 26:25·26:36 96 1:27-1:28 0:14 0:27 1:27-1:28 26:37-26:48 95 1:29-1:30 0:15 1:29-1:30 26:49-27:00 94 1:31-1:32 0:16 0:28 1:31·1:32 27:01·27:12 93 1:33·1:34 0:17 1:33·1:34 27:13·27:24 92 1:35·1:36 0:18 0:29 1:35·1:36 27:25-27:36 91 1:37-1:38 0:19 1:37-1:38 27:37-27:48 90 1:39-1:40 0:20 0:30 1:39-1:40 27:49·28:00 89 1:41-1:42 0:21 0:31 1:41·1:42 28:01-28:12 83 1:43-1:44 0:22 0:32 1:43-1:44 28:13·28:24 87 1:45-1:46 0:23 0:33 1:45-1:46 28:25·28:36 86 1:47·1:48 0:24 0:34 1:47-1:48 28:37-28:48 85 1:49-1:50 0:25 0:35 1:49·1:50 28:49-29:00 84 1:51·1:52 0:26 0:36 1:51-1:52 29:01-29:12 83 1:53-1:54 0:27 0:37 1:53-1:54 29:13-29:24 82 1:55-1:56 0:28 0:38 1:55-1:56 29:25-29:36 81 1:57-1:58 0:29 0:39 1:58-1:58 29:37-29:48 80 1:59-2:00 0:30 0:40 1:59-2:00 29:49-30:00 79 2:01·2:02 0:31 0:41 2:01·2:02 30:01·30:12 78 2:03-2:04 0:32 0:42 2:03-2:04 30:13·30:24 77 2:05-2:06 0:33 0:43 2:05-2:06 30:25-30:36 76 2:07·2:08 0:34 0:44 2:07·2:08 30:37·30:48 75 2:09-2:10 0:35 0:45 2:09·2:10 30:49·31:00 74 2:11-2:12 0:36 0:46 2:11·2:12 31:01·31:12 73 2:13-2:14 0:37 0:47 2:13-2:14 31:13-31:24 72 2:15·2:16 0:38 0:48 2:15-2:'1-6 31:25·31:36 71 2:17-2:18 0:39 0:49 2:17-2:18 31 :37·31 :48 70 2:19-2:20 0:40 0:50 2:19-2:20 31:49·32:00 69 2:21·2:22 0:41 0:51 2:21·2:2~ 32:01·32:12 68 2:23-2:24 0:42 0:52 2:23-2:24 32:13-32:24 67 2:25-2:26 0:43 0:53 2:25-2:26 32:25-32:36 66 2:27-2:28 0:44 0:54 2:27-2:28 32:37 ·32:48 65 2:29·2:30 0:45 0:55 2:29-2:30 32:49-33:00 Figure 6-1. Physical Readiness Test Scoring Table for Male. EXAMPLE 1 EXAMPLE 2 EXAMPLE 3 Event #1 100 pts 100 pts 99 pts Event #2 100 pts 99 pts 86 pts Event #3 85 pts 75 pts (F) 80 pts Event #4 90 pts 79 pts (F) 100 pts Event #5 79 pts 85 pts 90 pts Pts 454 pts 438 pts 455 pts Final Score 79.0% (F) 69.0% (F) 91.0% (F) =Failure Figure 6-2. Scoring Examples. 6008. AIRBORNE TRAINEE PHYSICAL FITNESS TEST a. Use and Composition of the Test. (1) Use. The airborne trainee physical fitness test is a means of determining the physical ability of the applicant for acceptance to and retention in the airborne course of instruction. (2) Test Events. The test battery consists of five events as follows: chinups, knee bender, pushups, situps, and an endurance run. b. Method of Scoring and Standards (1) Scoring. The Marine will be scored by a trained scorer who is thoroughly familiar with the minimum standards for the test events. The Marine will be scored on a pass or fail basis. The performance on each event may be recorded on the reverse side of DA Form 705 (Physical Fitness Testing Record). The examinee records the personal information on the face of the card as specified on the first, second, and third lines. The face of the card is identified by writing diagonally across the lower half of the card "Airborne Trainee PFT--See reverse side. " Using line 7 on the reverse side of the scorecard, the scorer enters the test title in the block entitled "(Other (Specify))" and completes the required information on the remainder of that line. The "Remarks" section can be used to record the test event titles and the applicant's performance on each test event. (2) Standards. To successfully pass the test, the examinee must reach the standard in each test event. The standards follow: 7 (a) Chinups (b) Knee bender 80 (2-minute period) (c) Pushups 45 (2-minute period) (d) Situps 45 (2-minute period) (e) Endurance runs: 2 miles in 15:54 minutes or less in athletic gear and 4 miles in 32 minutes in utilities and running shoes. c. Uniform for Testing (1) Examinees. The prescribed uniform for test participation is boots and the work uniform of the season. No headdress is worn. When climatic conditions permit, jackets or out'er shirts may be removed. · (2) Officials. Scorers[ and other test officials should be uniformly and distinctively dressed for contrast, :with Marines being tested. d. Test Administration Procedure (1 ) Preparation for Test~ The administration of the ,test': to a large group makes it marid~atory that the test ef,fort be organized and eff~c.i~ntly operated. All testing is not completed with large: itest groups; on certain o~ccds:ions, individuals and small '!c;J,roups are tested. Care tmus~ be exercised to admini'ster. the test uniformly anq . to is!tandardize the conduct. qfl! all elements of the test~ · Regard-. less of the size of 'th~'I test group, the following elements of sound test administ~ation should be included: (a) An orientation to include the purpose, method of administration, scoring of the test, preparation of the scorecard, and required standards. (b) A correct demonstration of each event to ensure that there is no misunderstanding of the proper form and required standards. (c) Completion of all five test events in one test period with all Marines taking the events in the same sequence. (d) Adequate rest periods between the test events to allow for recovery before the next event. (2) Method of Administration with a Large Group. With a minimum of 12 lanes per test event, 14 officials can administer the test battery to 150 or 200 Marines in 2 hours. The officials are designated as follows: one officer in charge, one demonstrator, and 12 scorers. If more or fewer Marines. are to be tested, a greater or lesser number of officials will be required. The following procedure is recommended: (a) Conduct an orientation and ensure the examin.ees have properly complet:ed their scorecards. (b) Assign Marines .to lanes and caution them.to remain in the same lane ord~r. throughout the test. (c) Explain and demonstrate the chinup event, administer it, and score it. Then feet above the ground. The proceed to the knee bender upright supports must be 5 and pushup events, and feet apart. There must be a administer them in the same movable stand at each bar manner. for short Marines to stand on to reach the bar. (d) Grant a 5-to 10-minuterest period after the pushup (c) Officials. There is one event. Advise against scorer per lane. excessive consumption of water during the break (d) Organization. The period. examinees, holding theirscorecards, stand in order (e) Explain and demonstrate behind the restraining line the situp event, administer in their respective lanes. it, and score it as preThe scorers take each scorescribed. Then move to the card when the Marine is run area, explain the called forward for the test. running event, and complete it. (e) Starting Position. The bar is grasped with the palms (f) Retain the scorecards at turned toward the face, the the completion of the running thumbs underneath the bar. The body is fully extended in event. a HdeadH hanging position ( 3) Method of Administration with the arms straight and with a Small Group. A similar the feet above the ground. procedure is followed for the testing of individuals and (f) Movement. Pull the body small groups. The informality directly upward until the usually asso,ciated with small chin is placed over the bar. groups must not conflict with Lower the body until the sound test administration. With elbows are completely f ~wer examinees, fewer straight and the body is officials are required. again in the "dead" hangingposition. Repeat as many e. Description and Explanation times as required. of Test Events (g) Instructions. Explain and (1) Test Event 1: Chinups demonstrate the fullyextended "dead H hanging (a) Purpose. This event is position with the proper devised to test arm and grasp. Show that the chin is shoulder flexor strength. placed over the bar at the top of the movement and that (b) Equipment. There is one the arms are fully extended, horizontal bar per lane, made the elbows completely of plumber's pipe or a gymnastraight, at the bottom of sium horizontal bar 1 1/2 the movement (the hanging inches in outside diameter. position). Explain that the The bar must be rigidly body must be kept from supported at a height of 8 swinging and that it is 6-9 permissible to raise the legsand flex the hips when pulling up, but that anykicking, bicycling, or jerking motion with the trunk or legs is not acceptable.Inform the examinees that no penalty is exacted for hanging on the bar to rest in the bottom position but that this is not to their advantage. Tell them that half-completed chinups are not counted, and that the scorer will repeat the number of the last correct chinupwhen incorrect execution is detected. (h) Administration and Scoring. Caution the examinees to assume the "dead" hanging position and wait for the scorer's command to begin. The scorer is at the examinee's left with a clear view of the bar. If the examinee begins to swingwidely, the scorer should stop the swinging byextending the left arm across the front of the examinee's body, being sure not to hinder the execution of the chinups. The scorer counts aloud the number of chinupscorrectly executed. When a chinup is not correctlyexecuted, the scorer repeatsthe number of the last correct one. The scorer records the number of correct chinups on the scorecard and returns the card to the examinee. (2) Test Event 2: Knee Bender (a) Purpose. This event measures the strength and endurance of the leg muscles. (b) Equipment. None. (c) Officials. There is one scorer per lane. (d) Organization. Marines stand in numerical order behind the restraining line in their respective lanes. The scorer takes each scorecard when the Marine is called forward for the test. (e) Starting Position. The feet are spread less than shoulder width apart, hands on hips, thumbs in the small of the back, elbows back. (f) Movement. Do a knee bend and at the same time bend slightly forward at the waist and thrust the arms between the legs until the extended fingers touch the ground. The hands are about 6 inches apart. The bend is approxi mately a three-quarters bend. From this knee bend position, recover to the startingposition by moving the bodyupward, straightening the knees, and returning the hands to the hips. Repeat as many times as required. (g) Instructions. Explain and demonstrate the correct starting position. Be certain examinees understand the correct knee bend and that only the tips of the fingers ~ouch the ground . Te11 them the scorer will repeat the pumber of the last correct knee bender when incorrect execution is detected. Some of the common errors are failure to correctly bend the knees, failure to touch the ground, and failure to assume the completely erect position straight and locked. The body after the bend has been weight is supported on the executed. hands and toes throughout the event. (h) Administration and Scoring. The scorer stands to (f) Movement. Bending only one side so as to see that the elbows, lower the body in the knees are properly bent one straight plane until the and the fingers touch the chest touches the scorer's ground as prescribed. From hand. Straightening and this position, the scorer can locking the elbows, raise the view the examinee to see that body in one straight plane, a properly erect position is returning to the original assumed after each knee bend. front-leaning rest position. The scorer counts aloud the Repeat as many times as number of correctly executed required, keeping the body in knee bends. When a knee bend a straight line from head to is done incorrectly, the heels. scorer repeats the number of the last correct one. The (g) Instructions. Explain scorer records the number of and demonstrate that the arms are straight at the beginning correct knee bends on the scorecard and returns it to and completion of the movethe examinee. ment and that the chest must touch the scorer's hand, but (3) Test Event 3: Pushups the stomach and thighs must not touch the ground. Also (a) Purpose. Pushups measure explain that the whole body arm and shoulder extensor must be maintained in a strength. straight line as it is lowered and raised; that is, (b) Equipment. None. there is to be no breaking at the hips or shoulders ~o that (c) Official. There is one any body part is lowered or scorer per lane. raised in advance of theother or as a separate seg (d) Organization. Marines ment. Dipping or rolling stand behind the restraining through the shoulders is line in their respective illegal, as is lowering or lanes until the scorer calls raising the body with one arm on them to perform. The or shoulder at any time. scorer takes each scorecard Resting is not permitt.ed when the Marine comes during repetitions. Instruct forward. Marines that the scorer will repeat the number of the last (e) Starting Position. The correct pushup when incorrect front-leaning rest position execution is detected. is the starting position. The body is straight from head to (h) Administration and heels, palms are flat on the Scoring. It is recommended ground directly underneath that Marines assume a prone the shoulders, and elbows are position while placing their 6-11 feet and hands in the properpositions. This permits them to rest while the scorer getsinto position and, at the same time, provides a feel of the body in a straight planefrom head to heels. The scorer lies on the right hipand side to the right of the examinee. This gives the scorer a clear view of the examinee's body to see any errors. The palm of the scorer's right hand rests flat on the ground underneath the lowest part of the examinee's chest. By keeping the right forearm flat on the ground at an angle in front of the examinee's right arm, the scorer's position will not prevent the examinee from lowering the body completely. The scorer's left hand is free to test the straightening of the elbow at the completion of the movements and to point out body segments being lowered or raised separately. When in position and ready, the scorer has the examinee assume the starting position and begin doing pushups. The scorer counts aloud the repetitions done correctlyand repeats the number of the last correct pushup if one is done incorrectly. There is no penalty if the contour of the examinee's body causes the hips to protrude slightly out of line, provided that the whole body is raised and lowered simultaneously. The scorer enters the number of repetitions on the scorecard and returns it to the examinee. (4) Test Event 4: Situps (a) Purpose. This event primarily measures abdominal strength. (b) Equipment. None. (c) Official. There is one scorer per lane. (d) Organization. Marines stand behind the restrainingline in their respectivelanes until the scorer calls on them to perform. The scorer takes each scorecard when the Marine comes forward. (e) Starting Position. The examinee lies flat on the back with knees flexed, both feet flat on the ground. The correct angle of the thighs to the ground is 45 degrees.If the heels are too near the buttocks, the applicantwill not be able to sit up.Legs are spread shoulder width apart. The examinee interlaces fingers and places them behind the head in contact with the ground.The feet are not held byanother person. (f) Movement. Bend forward at the waist and raise the upperbody until the head is directly over the knees. Heels are not to leave the ground.Elbows remain in the same plane to the head and bodythroughout the event. The upper body is slowly lowered to the starting position until the head touches the ground. Repetitions are done at a slow cadence with no rest periods. (5) Test Event 5: Endurance (g) Instructions. Explain anddemonstrate the correct Run starting position and the proper execution of the sit(a) Purpose. This event ups to be sure that Marines measures cardiovascular understand the movement. warn endurance. them that their knees must remain flexed during each (b) Equipment. One stopwatch or watch with a sweep second situp, the heels cannot leave the ground at any time, and hand. they may not roll up on one up with one (c) Area. A large training side and push field on which a quarter-mile elbow. Tell them they must do track has been staked out or the repetitions at a slowcadence with no rest periods. a level road over flat Instruct Marines that the terrain may be used as a scorer wi 11 repeat the running surface. A 1-mile last correct route is designated with number of the wooden stakes marking the situp when incorrect execupoint, tion is detected. start point, finish and one-quarter mile (h) Administration and intervals. Scoring. When the performer is in position and ready, the (d) Officials. For large scorer has the performer groups, a scorer times the assume the starting position event and controls the and begin doing situps. The conduct of the run, and a the group scorer counts aloud the guide runs with correct executions. When a and sets the pace. situp is improperly done, the scorer repeats the number (e) Organization. The run is of the last correct one. No conducted with groups of situp is credited if the Marines in a column forma hands are unclasped from tion. Company-sized units may run at the same time with behind the head, if the back is used to bounce up from the platoons serving as running ground (which means the groups. The scorer issues the shoulders would not touch the command to assume double ground) , or if one shoulder time. or elbow is used to push up. The examinee is not penalized (f) Starting Position. if the heels slide forward Marines are assembled in so long as the proper column formation slightly the (column of twos, threes, or knees remain flexed and heels maintain contact with fours, as appropriate to the the ground. The scorer enters size of the group) with short the number of repetitions on men to the front. When all ismoved the scorecard and returns it ready, the column is forward a short distance to the examinee. before the running period is started. 6-13 (g) Movement. At the command DOUBLE-TIME, MARCH, the examinees retain their places in the column formation and execute the command. Length of steps is about 40 inches. The scorer has the group execute the run. The formation is maintained during the run. (h) Instructions. Marines are instructed to maintain formation while running and are informed that the guide will set the proper pace. They will be instructed in the command used to control the column in the execution of the test. The scorer should announce the 4-minute, 2minute, 1-minute, and 30second remaining time intervals. (i) Administration and Scoring. The event may be administered as previously prescribed to a large group, to several Marines, or to an individual. An individual examinee usually does not require a guide or pacer. If the event is administered on a training field, the scorer may stand in the center as the runner(s) circles about the field. This method of. administration relieves the scorer of running with each group to be tested. Scoring is based on successful completion of the run as prescribed. The scorer should announce the remaining times as prescribed in (h). 6009. BATTLE FITNESS TEST The battle fitness test is a physical fitness evaluation which is currently. under development as part of the basic warrior training concept plan. Chapter 7 THE HUMAN BODY 7001. GENERAL ( 3) During the sustainingstage, it is possible to To implement an effective physical maintain this state of conditioning program, a leader conditioning through 15 to 2 0 must understand how the human body minutes of exercise a day, but must be quitefunctions and how exercise affects the exercise the body. This chapter provides strenuous. only an introductory discussion ofanatomy and functioning. b. Diet. Regular exercise increases the appetite. If the a. Body Functioning During the desire for greater amounts of Stages of Conditioning. For more food is satisfied by a balanced on the stages of conditioning, diet, the body benefits. see chapter 1. (1) There are two main types of (1) During the toughening foods: body-building and stage, the waste products of energy-producing. muscle activity (lactic acids) collect more rapidly than the (a) Body-building foods blood can remove them. This consist of proteins, which acid waste builds up in the build up tissue and repair muscle tissue and irritates the wear and tear. nerves in the muscle fiber,causing pain and stiffness. As (b) Energy-producing foods the exercise program continues, include carbohydrates and more blood is carried through fats. Carbohydrates provide the muscle, removing the waste a quick source of energy, mater.ials more rapidly and while fats act as a reserve eventually causing the soreness store of energy. to disappear. (2) In addition, food contains (2) During the slow improvement vitamins, mineral salts, and stage, the blood circulation in water. During hot weather and the muscles increases, and the strenuous training periods, the body as a whole becomes a more body requires greater f 1 uid efficient machine. The improveintake. ment is rapid in the first few weeks, but as a higher level of (3) Diet should be supplemented skill and conditioning is with proper rest to allow the reached, the improvement digestive system to digest the becomes less noticeable. The food. body reaches its maximum level of performance after 6 to 10 (4) Occasionally, especially weeks and should then be during early stages of conmaintained at this peak. ditioning, strenuous exercise 7-1 may cause vomiting. Although vomiting is not a frequent occurrence, it is not usually a cause for concern. 7 0 0 2. SYSTEMS OF THE BODY The systems of the body include the skeletal, muscular, circulatory, respiratory, endocrine, digestive, genitourinary, and nervous systems. Each has a different function, but all must work in cooperation with one another to insure a sound body. Of these systems, the first four are the most affected by exercise and are discussed in succeeding paragraphs. 7003. THE SKELETON a. Bones. The skeleton (see fig. 7-1) is composed of about 206 bones, which- • Provide structure for the body and support for the attachment of muscles. • Protect vital organs, such as the brain, lungs, and heart. • Manufacture red blood cells, which carry oxygen through the body. CERVICAL VERTEBRAE LUMBAR COCCYX A FRONT VIEW OF SKELETON B REAli VIEW OF SKELETON Figure 7-1. Front and Rear Views of Skeleton. three classifications: b. Joints. A joint is a place of union between two or more bones. involuntary, voluntary, and cardiac. The voluntary andJoints can be-cardiac muscles are the most by physical training; • Immovable, such as in the affected face and head. physical training has little effect on involuntary muscles. • Slightly movable, such as in (See figs. 7-2, 7-3, 7-4.) the vertebrae or sternum. • People have no control over • Freely movable, such as in the involuntary muscles, an the shoulder, hip, knee, example of which is the ankle, and elbow. The bones diaphragm. in a freely movable joint are held in place by ligaments. • Voluntary muscles are the Freely movable joints are of larger skeletal muscles which the greatest importance in cause movement and which the physical training because individual can control. exercise improves theirmobility and stability. • Cardiac muscle is found only in the heart and for all c. Cartilage and Ligaments. The practical purposes is an joints in the body, where bones involuntary muscle. Physical training has a significant connect, are supported by cartilage and ligaments. effect on the fitness of cardiac muscles. • Cartilage is a tough, Muscle is elastic, translucent tissue b. Muscle Structure.· that acts as a shock absorber composed of cells which are or buffer between bones. grouped into bundles called Examples are the discs fibers. Groups of fibers form between the vertebrae, the muscles. These bundles of fibers are held in place by sarcolemma, tissue attaching the ribs to the sternum, and buffers in a thin, sheath-like material that the knee joints. Damaged surrounds the muscle bundles and secretes a fluid that lubricates cartilage does not heal. the muscle tissue. The fused ends • Ligaments are connective of the sarcolemma form the tissue that bind bones tendons which attach the muscles to the bones. together. They contract and extend but are not elastic. Consequently, ligaments can c. Attachment of Muscles. The be torn or strained. Damaged arrangement of muscles on the ligaments will heal to some skeleton provides the proper · angle of pull to make movement extent. possible. Voluntary muscles are 7004. THE MUSCLES usually attached to the skeleton in two places. a. General. Muscles are tissue, To pro or an organ composed of tissue, d. Action of Muscles. which contract or extend to duce motion and to do work a usually shortens its produce movement. Muscles are of muscle 7-3 A ANTERIOR MUSCLES OF THE TRUHI B POSTERIOR MUSCLES OF THE TRUMI Figure 7-2. Muscles of the Trunk. GLUTEUS MAXIMUS HAMSTRINGS SEMIMEMBRANOSUS VASTUS MEDIALIS A ANTERIOR MUSCLES Of THE PELVIS AND THIGH B POSTERIOR MUSCLES OF THE PELVIS AND THIGH Figure 7-3. Anterior and Posterior Muscles of the Pelvis and Thigh. 7-4 considere~ when individualsreturn to physical training after a prolonged period ofinactivity. People in thiscategory should refrain fromactivities which might result in ANTERIOR bone breakage before the bone isexercised back to normalcondition. The condition known as"march fracture" is usually aresult of this condition. ) c. Muscular Strength. When I I exercised vigorously to improve I ,I , strength, muscle grows in size. ·/ I' In general, the larger the "----"~,> muscle, the stronger the muscle. unltiDR POST£11101\ Furthermore, trained musclefunctions more efficiently thanuntrained muscle. Trained muscles Figure 7-4. Muscles of Lower Leg. contract more vigorously and with less effort. Regular andstrenuous exercise also toughens fibers. The movement may be muscle, making it firmer and able flexion such as bending the arm to stand more strain. at the elbow, or extension, such as the straightening the arm. Some d. Muscular Endurance. Muscles muscles raise the arms or legs, naturally become fatigued during others depress the raised limb. continuous, repeated work. Some muscles have the primary Through specific exercises, such function of rotating the trunk as chinups or situps, local from side to side. In addition, muscle groups become exhausted muscles act as stabilizers as well long before an individual as prime movers. fatigues. Training to developmuscular endurance enables people 7005. FUNCTIONING OF THE SKELETON to continue a relatively heavy AND MUSCLES load of exercise over a longperiod of time. Lengthened a. General. The skeleton and exercise periods improve muscular muscles function in close endurance. coordination. Muscles move the body, and bones support the e. Muscular Coordination. muscles. Improved s·peed and strengthresult in p.art from improved b. Effect of Exercise on Bones. mu s cu 1 ar coordination. An Continuous exercise, particularly unskilled individual may use among younger people, usually irrelevant muscles to perform a strengthens the bones, allowing particular activity, increasing them to withstand greater stress the amount of work without and strain. Bones which are not increasing the mechanical used lose much of their strength, output. This increase in skill a factor which should be is highly desirable, but it 7-5 should be offset by greater effort in duration or intensity to compensate for the loss in overload due to increased skill. f. Muscular Fatigue. When the rate of work is increased, the energy required is proportionately much greater than the increase in rate. For example, if an individual doubles runningspeed, the amount of powerdemanded to do this is increased eight times. g. Circulation in Muscles. Regular, strenuous exercise causes the creation of new capillariesand the opening of inactive, latent capillaries, increasingblood circulation within the muscle by as much as 400 percent.This increases the supply of food rna teria1 s and oxygen to the muscle, improving its endurance. This process takes about 8 to 12 weeks of regular conditioning in young adults and longer as ageincreases. 7006. THE CIRCULATORY AND RESPIRATORY SYSTEMS a. The Circulatory System. The circulatory system transportsblood to all parts of the body, removes waste products for disposal, and delivers protectingand repairing substances where needed. The circulatory systemincludes the heart and blood vessels. (1) The Heart. The heart is a pump which forces blood throughthe blood vessels to the partsof the body. The heart is a little larger than a fist and is located in the left center of the chest between the lungs. (2) Blood Vessels. The vessels carrying blood away from ··the heart are the arteries . Theyeventually divide into capillaries, the very small vessels through which diffusion and osmosis take place. The capillaries gradually increase in size, forming the veins which carry blood back to the heart. b. The Respiratory System. The respiratory system performs the function of breathing, whereby oxygen is inhaled and carbon dioxide is exhaled. The respiratory system consists of the mouth, nose, trachea, lungs,and diaphragm. • Trachea. The trachea, or windpipe, is a hollow, tubelike structure that carries air from the mouth to the lungs. • Lungs. The lungs are elastic bags in the chest where the exchange of oxygen and carbon dioxide takes place. • Diaphragm. The diaphragm is a thin, sheet-like muscle just below the lungs. During inhalation, the diaphragmflattens out and lowers, allowing the lungs to expandand fill with air. Duringexhalation, the diaphragm raises into a dome shape, helping to expel air from the lungs. 7007. CARDIOVASCULAR FUNCTIONING a. General. Cardiovascular functioning is the combined functioning of the circulptory and' respiratory systems. The chief organs of these systems, that puts a sufficient load on the heart and lungs, function the heart, such as running or cycling, will also exercise other together to provide oxygen to the body parts. A conditioned heart body. (See fig. 7-5.) tends to beat more slowly but pump more blood when at rest. This is known as an increase in II stroke volume, II a desirable condition because it enables the heart to pump more blood with a slower contraction rate. c. Functions of the Lungs.Strenuous and regular exercise can improve the efficiency with which the lungs transmit oxygen to the blood by as much as 25 percent. In a poorly conditionedperson, some of the alveoli (air sacs) within the lungs are closed or collapsed. The forcedbreathing created by exercise over a period of weeks causes the air sacs to slowly expand,increasing the ability to absorb oxygen. d. Relationship of Heart and Lungs. The heart pumps carbondioxide-laden blood through the pulmonary artery to the lungs. In the 1ungs the carbon dioxide is exchanged for oxygen and the purified blood is returned to the heart by way of the pulmonaryvein. The heart then pumps the for Figure 7-5. Circulation of Blood blood through the aorta from Heart to the Body. circulation throughout the body. Blood moving into the musclesexchanges oxygen for carbon b. Heart Action. The heart, the dioxide, after which time it is organ which propels blood through ready for the return trip to the the blood vessels, is the chief heart. organ of cardiovascular endur ance. A person tires quickly if e. Cardiovascular Functioning in the heart lacks the capacity to High Altitudes. Marines to be employed in high altitudes should circulate the blood through the body. The heart is a muscular be acclimated in a similar area organ and is developed by for 10 to 14 days prior to exercise just like any other employment. Persons not accusmuscle. The heart cannot be tomed to the rarefied air of exercised alone; any exercise higher altitudes tire more 7-7 quickly and may collapse after rapid physical exertion. Air is much less dense at high altitudes than at sea level. Persons accustomed to sea level inhale only about 80 percent of the oxygen they are used to no matter how hard they breathe. Further, people accustomed to sea level or moderate altitude simply do not have enough red corpuscles in the blood to fulfill their needs at high altitudes. The red blood cells will increase over time. f. Symptoms of Cardiovascular Malfunctioning. The brain is the first organ to react to a lack of oxygen. Unconsciousness results when the brain is denied sufficient oxygen. "Blacking out" is actually a defense mechanism to keep the body alive. APPENDIX A INSTRUCTOR HINTS AND INSTRUCTOR TRAINING 1. General. This appendix informs instructors on administration of exercise periods, commands, the extended rectangular and circle formations, methods of instruction and conduct of exercise activities, explanation of basic positions associated with the various activities, and instructor training. 2 . Aim of the Physical Fitness Program. The aim of the physical fitness program is to prepare Marines physically for war. This can be conveniently split into two phases. a. Preparation Phase (1) Development physical fitness. of all-around (2) Development of purposeful physical skills. (3) Development of mental alertness. ( 4) Development of character and leadership. b. Maintenance Phase. Once the preparation is completed, the program must progress to a maintenance program. This phase revolves around the need to maintain the trained Marine's physical fitness for a particular role. This will include- (1) Maintenance of a high standard of all-around physical fitness. (2) Application of purposeful physical skills to combat skills. (3) Development of leadership and self-confidence. (4) Development of mental toughness and endurance. 3. Physical and Mental Development a. Marines need to be developed physically and mentally. The physical training ( PT) instructor must ensure that the program accomplishes this. b. The system of the body functions best in response to progressive exercise. This means that Marines should master the easier exercises before they attempt the more difficult ones. c. The body and mind are linked inseparably and must be considered as one in physical fitness training. Physical exercises assist in developing the mind. d. The confidence in oneself and in one's comrades attained by physical achievement helps to promote the indomitable will :to win. The Marine must be. taught to realize this. It will help during arduous training, which at all times must be imaginative, realistic, and filled with enthusiasm. All physical fitness training must be associated with developing the qualities required of a Marine. 4. Planning and Preparation of Programs. The following factors must be considered when compiling a program (see also ch. 2)- a. Aim or desired skill level. b. Duration of the completetraining program and number of physical training lessons. c. Purpose of included exercises, drills, or practical applica tions. d. Beginning/inventory fitness levels. e. Medical facilities, medical personnel, and Marine Corps or local command regulations governing their proximity to the training. f. Number of Marines to be trained. g. Availability of instructors, assistants, and facilities. h. Apparatus and equipment available. i. Alternative training areas for . varying weather conditions. j. Stages of progression and tests of achievement. 5. Five Basic Principles of Program Design a. Regularity. Regularity of exercise is far more important than the amount of exercise performed on a given day. A Marine should exercise a minimum of three times per week. Human muscle begins to atrophy after 3 days without exercise. b. Balance. The program must be balanced in terms of total physical fitness. Imbalance is created when, for example, an individual merely runs. While the cardiovascular system is improved, general upper bodystrength may be lacking. Conversely, a person who just does weight training may develop strength, but not cardiovascular endurance. c. Overload. If total body fitness is to be developed, then the muscular and cardiovascular systems must be made to perform more work than previously. This is done by increasing the frequency, intensity, and duration of the exercise. The body adapts to the amount of stress placed upon it and becomes stronger .and more efficient. d. Progression. To be successful, any type of training program must be progressive. This is an area where untrained persons conducting PT can cause injury to Marines resulting in failure of the PT program. Close supervision must be made of untrained instructors. The result of progressing too fast is that the class begins to reject PT because it is no longer enjoyable or motivating. The program should start at a slow pace, and the pace should increase as proficiency improves. Average persons will encounter three stages of progression: the toughening ~ tage, :the slow improvement stage, and the sustaining stage. (See ch. 1. ) e. Varie:ty. Some programs fail because the training becomes bor~ng. Variety is essential and perhaps presents the greatest 8. Extended Rectangular Formation. challenge to the commander and The traditional formation for carrying on many physical training staff. activities is the extended rectan 6. Grouping. Providing for differgular formation (fig. A-1) . This ent levels of physical fitness is formation is more compact than any particularly recommended in the other. It is the best type to use early stages of conditioning. for large numbers of Marines Older Marines and those in poorer because it is simple and easy to physical condition should be assume. expected to attain a group level be a. For the formation of one of fitness, but they should given more time to do it. platoon, the base man paces off five paces from the stand, faces a. Homogeneous Grouping. One left and moves five paces, halts, simple method of providing for and again faces left. With the the the difference in levels· is to base man positioned facing group them according to their stand, the platoon leader then FALL INcondition. A two-group classificommands : FALL OUT AND ON THE BASE MAN. At this command, cation would divide Marines into all Marines run to the designated highly conditioned and average groups. A finer classification area and reform. This procedure could be obtained by dividing is preferred to marching the unit them into three groups--a highly into position. If more control conditioned, a moderately condiis desired, the unit may march at tioned, and an unconditioned double time to the vicinity of the base man and then be directed group. to fall out and fall in on him. b. Performance or Age Grouping. Much valuable time is wasted in the field by needless maneuvering The segregation of Marines into different exercise groups should of Marines at quick time in an be based on physical fitness test effort to position the platoon or scores or on the level of fitness unit on the exact spot for the they demonstrate. They may also exercises. be grouped at first according to unit assumes age. A common classification by b. A company-size ages is under 30, 30 to 34, and the extended rectangular formacolumn of threes or 35 and above. tion from a fours at normal intervals between and squads. This extension can also 7. Preparatory CommandsCommands of Execution. The prebe executed from a company mass paratory command describes and without interval between pla The toons. In. extending either aspecifies what is required. command of execution calls into platoon or company-size unit, action what has been prescribed. take your place at the head of the column and command: All preparatory commands are given with a rising inflection. The interval between commands is ( 1) TAKE INTERVAL TO THE LEFT, long enough to permit the average MARCH. At this command, the Marine to understand the first one Marines in the right flank file stand fast with arms extended before the second one is given. A-3 FORMING A PLATOON t:iR. f 5 PACES + • • • • • • • 0 •••o PLATOON IN FORMATION ON BASE MAN PLATOON EXTENDED AND UNCOVERED FORMING A COMPANY-SIZE UNIT I 18 PACES---o-IPACES-0-I PACES -0-IPACES-0 POSITION OF PLATOON BASE MEN ' • • • 0 • • • 0 • • • 0 • •••o •••o •••o •••o :, • • 0 . •• • • • •••••••• •••••••• • • • • i.l... , ••• • • • • • • • • • • • • te;, • • • • ! '.'••• • •••• •••• •••• •••• :e'li • • •••••••• •• •• •• •• •• •• .• .• ;..• • PLATOONS IN FORMATION ON BASE MEN ALL PLATOONS EXTENDED AND UNCOVERED Figure A-1. For.ming the. Extended Rectangular For.mation. NOTE: In figure A-1, the base man is represented by a white circle. sideward. All others turn. to b9th arms extended sideward. the left and run forw~rd at The distance between finger double time. After taking a tips is about 12 inches, and sufficient number of steps'',1, all dress is right. Marines face the front !, with A-4 ( 2) ARMS DOWNWARD, MOVE. At this command, the arms are lowered smartly to the sides. (3) LEFT, FACE. (4) EXTEND TO THE LEFT, MARCH. At this command, those in the right flank file stand fast with arms extended sideward. All others turn to the left and run forward at double time. Spacing is the same as in (1) above, and dress is right. ( 5) ARMS DOWNWARD, MOVE. Same as in (2) above. (6) RIGHT, FACE. ( 7) FROM FRONT TO REAR1 COUNT OFF. At this command, the leading Marine in each column turns the head to the right rear, calls off ONE and faces the front. Successive Marines in. each column call off in. turn, TWO, THREE, FOUR, FIVE, in the same manner. ( 8) , EVER NUMBERS TO THE LEFT, UNCOVER. At this ·command, each ev:en-numbered Marine stride. jumps ···~ideward. to the ieft, squarely in the center of the interval. In doing this, each one swings th~' left leg side ~aid, jumps from the right foot to the left foot, and smartly brings the right into position against the left. c. To assemble· the unit, you command: ASSEMBLE TO THE RIGHT 1 MARCH. At this command,· all return to their original position in the column at double time and reform on the base man. d. It is recommended that the area for grounding equipment and arms be at the edge of, or well away from, the area to be used for exercising. To conserve time and ensure proper position of the may precede the unit and unit, the base man or, if the unit is composed of several platoon-size groups, the various base men establish their positions in relation to the instructor's stand. 9. Circle Formation. The circle formation is , effective for conducting various exercise activities (fig. A-2). This formation has an advantage in that superv~s~on of' all Marines is facilitated and a moving formation . is available which provides· control. Guerrilla exercises,, grass drills, and some forms .. of running are examples of activities which are more easily conducted in the circle formation than in the extended rectangular formation. a. It · is not advisable to have more than 60 Marines in a circle. When more must be .·accommodated, separate circles should be used. Con 9 ent r i c : c i r cl e s may be employed to reduc.e the size 'of the circle or.to accommodate more persons. If concentric circles are. formed,. the different circles are made by ·.designating squads for each circl'e. Each additional circle requires more Marines than the one inside it. For example, one squad of a platoon may form the inner circle and the .remaining three squads the· outer circle. b. When a platoon is to form a circle, the commands are:i CIRCLE FORMATION, MARCH, FOLLOW ME. Upon this command, the right flank squad of the column moves:forward at double time with the leader of the platoon group gradually Figure A-2. Circle Formation. forming a circle in a counter b. You must give everyone carefulclockwise direction. Each supervision and participate in succeeding file falls in behind the exercises to show that youthat on the right. After the can do them. When you partici rough outline of the circle :is pate, your assistant instructors formed, the leader commands: PICK should supervise because it isUP A 5-YARD INTERVAL. difficult for you to superviseand exercise at the same time. c. The group may be halted ~ndfaced toward the center, or, if c. Marines should never be kept r instruction is not necessary, th~ too long in one position, espeexercise activity may be executed cially a constrained one. They without stopping the platoon. should never have to perform anexercise more times than they can 10. Leadership Techniques do it without losing the properform. You should insist upon a. Unless you experience all the proper form in the execution of exercises, you cannot appreciate all exercise activities. Evenhow arduous they are, what moveslight deviations from the proper ments are most strenuous and form reduce the value of the difficult, where the errors in exercise. performance are likely to occur, and what the proper cadence d. Avoid long explanations. As should be. a rule, it should be necessary to A-6 give a full explanation of new fault. If a Marine requires spe exercises only. Explain the most cial attention, give that person essential features of an separate instruction by an exercise first; add details assistant .instructor to avoid later. Too many details at one wasting the time of the group. time are more likely to confusethan to assist them. Minor e. The heavy demand on your voice corrections should be made to can be lightened by the entire class while the training assistant instructors to assume some of the instruction. exercise is in progress (forexample 1 HEADS UP 1 KNEES Using mass cadence is also an STRAIGHT). If necessary, follow effective method of lessening the this direction by the name of the demand on your voice. person who is particularly at (reverse blank) A-7 A Activity packages ......... . . . 2107b( 1) 2-5 Administrative marches . . • . . . . 3107 3-14 Agility. . . . . . . . . . . . . .1202c 1-5 Airborne trainee physical fitnesstest Chinups. . . . . . . . . . .6008e(1) 6-9 Endurance run. . . . . . ....6008e(5) 6-13--6-14 General information.......•.6008 6-7 Knee bender. . . • . . .....6008e(2) 6-10 Pushups...............6008e(3) 6-11 B Basic physical skillsBalancing. . . . . • . . . . ..3802c(l0) 3-64 Climbing and surmounting ......3802c(4) 3-60 Crawling . . . . . . . . .3802c(6) 3-62 Dodging.........••....3802c(3) 3-59 Falling................3802c(11) 3-64 General information. . . •...3802 3-59 Jumping. . . . . . . . . . . . . 3802c( 2) 3-59 Man carrying . . . . . • • . . . 3802c (9) 3-63 Running........ ~ ......3802c(1) 3-59 Throwing ..............3802c(7) 3-62 Traversing horizontal objects. .3802c(5) 3-61 Vaulting . . . . . . . .3802c(8) 3-63 Battle fitness test. . . . . . . . . 6009 6-14 Battle swimming test ..........4302 4-8 Bench conditioningDescription and objective..•. . . 3902a 3-76 Descriptive tables . . . . . .3902e, Fig. 3-40, 3-77, 3-78 3902f, Fig. 3-41 3-80, 3-81 Body. See Human body.Body systemsCardiovascular functioning .....7007, Fig. 7-1 7-6, 7-2 Circulatory. . . ........7006a, Fig. 7-5 7-6, 7-7 Functioning of the skeleton andmuscles. . . . . .......7005 7-5Muscles. . . . . . . . . . . Fig. 7-1, 7004 · 7-2, 7-3 c Circuit interval trainingActivities . . . . . . . ....3704c 3-57 Descriptive table.....•..•.Fig. 3-19 3-58 General information. . . . • . .3704 3-55 Index-1 Circuit training Fixed strength. See Fixed strength circuit. General information.... .3701 Movable strength. See Movable strength circuits. Climatic conditiona, effects of. • .1206 Combat stress..............1106 Combatives Arm pull between legs. • .•..5202c(4)Arm-lock wrestling ....••.5202a(3)Back-to-back push. . ••..•.5202b(2)Back-to-back tug . • . • • .5202c(2)Bulling. . . . . . . . • . .5202a(4)Crab fight . . • . . ••....5202b(S)Hand wrestling . . . . • . • . .5202c(1)Hop and pull hands ...••.••.5202b(3)Indian wrestling ..........5202~(5)Open-hand slap boxing. . . • • .5202a (!l)Rooster fight ...•••••....5202c(~)westmoreland wrestling . • •..5202b(~)Wrestling to lift off feet ..••5202~(3)Wrist bending...••..•....5202b(J.)W.rist tug-of-war . . . . 5202a ( 2) Command functions. . . . . . . . . . . • .1402a Commander's role . . . . . . . . . .1103,Competitive conditioning activities Field meets .........•...5102 Competitive activities General information. . . . ...5101 Competitive spirit .•...•.•.llOSc Conditioning drill one Bend and reach . . .......3202b Body twist ......•......3202f High jumper. . . . • . · . • • • . . . 3202a Pushup . . . . . ..••..••3202c Squat bender . . . . . • . . . . 3202e Stationary run ..•.•••••..3202gTrunk twister. . . . • . . .•.3202d Conditioning drill three Back bender..•.•..•••.••3204b Bottoms up . . . .•.•..3204f Knee bender. . . .....•..3204e Side bender. . . . • . • • • • . 3204d Side straddle hop. . . ••...3204a Squat thrust ....•••••...3204c Stationary run . . . . . . . . .3204g Index-2 3-47 1-7--1-8 1-3 5-8 5-6 5-6--5-7 5-7--5-8 5-6 5-7 5-7 5-7 5-6 5-5 5-8 5-7 5-8 5-6 5-5--5-6 1-12 1-2 5-2--5-4 5-l 1-3 3-18 3-19 3-16,18 3-18 3-19 3-19 3-18 3-25 3-26 3-26 3-25 3-23 3-25 3-26 Conditioning drill two Eight-count push ..........3203c Jumping jack ............3203a Leg circular . . . . . .3203f Squat and stretch..........3203e Turn and bend. . . . . . ....3203b Turn and bounce. . .......3203d Conditioning drills. . . ....3201 Cooling off ...............1207 E Endurance........... . . .1202b Evaluation of performance Commander's physical fitness program.... .6005 Methods of . . . . . . . . .....6003 Physical fitness test.. . ...6002 Exercise benefits of .............1303 in Arctic regions ..........1206c in high altitudes.•........1206b in high temperatures and humidity . . . . . . . . . . . . .1206a systems of . . . . . . . . . . .2107e Types of . . . . . . . . . .1203 Exercises performed on grass.See Grass drills. Exercises.performed with logs Forward bender . . . . .3304b Knee bend............•.3304e Log drill. . . . . . . . . . .Fig. 3-9 Overhead toss ............3304f Side bender.............3304d Starting positions . .Fig. 3-B Straddle jump............3304c Two-arm pushup ...........3304a Exercises performed with rifles Arms forward, side bend.......3302f Foreup, back bend..........3302c Foreup, behind back.........3302a Foreup, full squat .........3302e Lunge side, turn and bend. . .3302b Up and forward ...........3302d F Fixed circuit stations Primary stations . . . . . . ....3702g(1)Supplementary stations . . .3702g(2) 3-22 3-20 3-23 3-22 3-20 3-22 3-16 1-8 1-5 6-2 6-1 6-1 1-10--1-11 1-7--1-8 1-7 1-7 2-6 1-6 3-32 3-34 3-33 3-34 3-34 3-31 3-32 3-32 3-29 3-29 3-27 3-29 3-28 3-29 3-49 3-51 Index-3 Fixed strength circuit . Forced marches . • . . . Grass drills Basic positions •... Description of drills. General information.. Guerrilla .exercises Descriptive table I. . Descriptive table II . . . General information.... History of military physical· readiness . . . . . . . . • Human body ..3702, Fig. . . 3108 G •......Fig. 3-10 .......3402a, Fig. • 3402b, Fig. . . . . . 3401 . .Fig. 3-13, . . . . .Fig. 3-14, .....3501 H ..1104 Diet.....•.•.........7001b Functioning during conditioning...7001a I Individual exercise programs . .3901 Individual load Existence load . . . . • . .3104b Fighting load•..•........3104a Instructor trainingExtended rectangular formation .Fig. A-1 General information... ·......App-A Leadership techniques .. -~ .....A-10 Planning programs. • . . . . . .A-4 Principles of program design . . . .A-2 Instructors . . . . . . . . . . • . • . . . 14i03 Isometric exercises Description and obj$ctive•.....3906a, Fig. Door frame exercises • •. · • . . . . . 39,06d .General information•....•....12,03 Isotonic exercise. . • . • . • . . .1203a L Leadership, psychological........1401 Lower body strength. . . . . . ...1105a .Index-4 3-16 3-11, 3-12 3502a 3502b 3-43 3-47, 3-48 3-14 3-36 3-37, 3-38 3-35 3-40 3-41--:'3-42 3-39 1-2 7-1 7-1 3-76 3-8 3-8 A-4 A-1 A-6 A-2 A-1 1-14 3-99, 3-100 3-99, 101 1-6 1-6 1-12 1-3 M March computations Length of column . . . . . . ..3103c(2) 3-4 Pass-time........ . ...3103c(3) 3-5 Time-distance....... . . .3103c(1) 3-4 March techniques and procedures Communications . . . . . .3105g 3-12 Control and coordinatiorr measures ..3105c 3-10 Halts. . . . . . . . . . . ...3105f 3-11 Length, rate and pace. . . . . .3105e 3-11 3~10 Order of ~arch . . .....3105b Organization : . . . . . . .3105a 3-9 Reconnaissance . . .......3105i 3-13. Security . . . . . . ......3105h 3-12 Marching under load General information.. .3101 3-1 Movement orders ....... . .3103a · 3-2 Planning . . . . . . . . .3103 3-1 Training goals . . . . . . . . .3102 3-1 Marine Corps mission . . . . . . .2102 2-1 Military :physical readiness·, history of ..............1104 1-2 Military 'swimming Instructor and assistant instruc.tor classifications . 4103c .. · 4-2--4-3 Program development. .. . . . . . . . 4102 4-1 .• 4-2 Swi~er classifications. . . ..4103b Water survival/swimming qualification.... .4104 4-3 Moveable circuit stations Barbell. . . . . . . . . . . . 3703f (1) 3-53 Bicycle ride . . . . . ,. . . 3703f'( 6-) 3-55 Incline plane. . ......3703f(4) 3-54--3-55 Isometric pull . . . . . . . . . . . 3703f·( 8") 3-55 Jump rope. . . . . . . . 3703f (2) 3-54 Step-up. . . . . ..3703f(7) 3-55 Twist grip .· . . . .....3703f(3) 3-54 War club ..............3703f(5) 3-55 Moveable strength circuit........3703, Fig 3-17 3-521 3-5.3 N Night marches Control ..... . . . . . . . . 3109a· 3-15 Safety on roads. .3109b 3-15 Index-5 0 Obstacle courses ............3803a Obstacle courses, conditioning Balancing-type . . . . . . . .3804d(7)Crawling-type............3804d(5) Description and objective......3804a Dodging-type . . . . . . . . . .3804d(2) Horizontal traversing-type . .3804d(4) Jumping-type . . . .........3804d( 1)Vaulting-type. . . . . . . . . . 3804d (6)Vertical climbing and surmounting. . . . . . . . . . . . 3804d (3)Obstacle courses, confidence Description and objective. . .3805a Illustrations............Figs. 3-36--3-39 Negotiating. . . ........3805e Orienteering . . . . . . . . . . . . . .3603 p PFT. See Physical fitness test. Physical conditioning Principles of. . . . . . . . . .1204 Three stages of ....... . . . . 1205 Physical deficiencies ...... . . . . 2202a Physical demands of combat . .1105 Physical fitness Components of. . . . . .1202 Effects of age . . . . . . . . .1208 Evaluation of. . . . . . .2103 Limits of. . . . ........1107 Purpose of . . . . . . . . . .1101 Physical fitness test..........6002 Physical readiness test Event standards ........ . . . 6007g Events . . . . . . . . . . . .6007f Purpose.......... . .6007a Scoring table....... . . . Fig. 6-1 Physical readiness training Character traits acquired. .1302d Necessity for. . ....... . ..1301 Objective of . . . . . . . . . . . .1302 Physical skills acquired . . .1303 3-64 3-68 3-67 3-65 3-66 3-67 3-66 3-68 3-67 3-68 3-72--3-75 3-70--3-71 3-46 1-6 1-7 2-10 1-3 1-5--1-6 1-8 2-1 1-4 1-1 6-1 6-5 6-4--6-5 6-4 6-6 1-10 1-9 1-9 1-10 Index-6 Planning Guidance for planners .. .2101 Marching under load... .3103 Sample weekly programs . . .2108 Selection of activities and systems ...... . . .2107 Steps in,. . . . . . . . . . . . . . 2106 Unit level activities ... . ..2105 R Relays 60-meter lane relay. . . .5302b(1) 100-meter circle relay . . ...5302e(1) 100-meter lane relay . . . . . . 5302c (1) 200-meter circle relay . . . . . 5302d (1) Bear-and crab race .........5302d(2) Circle race.............5302e(3) Crab-walk race . . . . . .5302b(4) Fireman's carry relay. . .5302c(4) Frog-jump relay. • . . . .5302c(2) Horse-and-rider relay. . . . . 5302e (4) In-and-out relay . . ......5302e(2) Pilot relay.............5302d(3) Saddle-back relay. . . . . . . . .5302d(4) Simple relay . . . . .5302c(3) Squad front relay...........5302b(3) Wheel-barrow race. . ......5302b(2) Remedial physical training Administration of ..........2203 Need for . . . . . . . . . ...2201 Rifle drill. . . . . . . ......3301 Rifle drill. . . . . . . . . .Fig. 3-7 Road movement graph. . .Fig. 3-2 Route reconnaissance report. . .Fig. 3-1 Running and orienteering Cross-country running...... . . 3602c Double time..... . .3602a Fartlek training . . . . . . . 3602d General information. . . 3601a Orienteering . . . . . . . . 3603 • 0 Proper running form .. . . . . Fig. 3-15 Wind sprints . . . . . . . . . . 3602b s Small unit leaders ...........1403 Strength ................1202a 2-1 3-1 2-7--2-9 2-5 2-3 2-2--2-3 5-10 5-14 5-12 5-12 5-14 5-16 5-12 5-12 5-12 5-16 5-16 5-14 5-14 5-12 5-12 5-10 2-11 2-10 3-27 3-28 3-6 3-3 3-45 3-44 3-46 3-43 3-46 3-43 3-44 1-14 1-5 Index-7 T Tactical marches Security . . . . ... .3106a 3-13 Training .. .310Gb 3-13 Team athletics Soccer . . . ..........5404a, Fig. 5-16 5-25, 5-25 Speedball. . . . . . . . . . . 54 04b 5-28 Speedball field. . . . . .Fig. 5-17 5-29 Volleyball . . . . . . . .5404c, Fig. 5-18 5-32, 5-35 Team contests General information.........5401 5-18 Human tug-of-war ..........5402c 5-21 Line rush ...... ,........5402b 5-20 Log pivot circle', .........5402e 5-22 Log-rolling race . . . . . . . . 5402f 5-22. Master of the ring . . . . 5402d 5-21 Prone pushing contest. . . . . .5402g 5-22 Pushball . . . . . . ......5402a 5-19 Shuttle relay race . . . . . . . 5402h' 5-23 Master of the ring . . . . .5402d 5-21 u 0 Upper body strength.... .1105b 1-3 w Warming up . . . . . . . . . ..1207 1-8 Water sports General information.........4201 4-5 Water polo .............4203 4-5 Water relays ............4202 4-5 Water survival . . . . . . . . .4104 4-3-,-'4 -4 Weight training Curl ......... . . ...3905e(3) 3-97 Description and objective.. ..3905a 3-96 Shoulder curl....... . ....3905e(7) 3-97 Side bender.. . ....3905e(4) 3-97 Squat ..... . ..........3905e(1) 3-96 Standing press . ..........3905e(5) 3-97 Upward row .. . . . .3905e(6) 3-97 Waist bender . . ..........3905e(2) 3-97 6-12 plan Description and objective. . . . 3903 3-82 Exercise tables and progression guides ........3903 3-84--3-95 Precautions .............3903e 3-83 Index-8 'C: U.S GOVERNMENT PRINTING OFFICE: 1988--2 1 6 -0 6 It 18 0 5 7 7