UNITED STATES ARMY RECRUITING COMMAND

Physical Fitness Basics

 Introduction to Army Physical Fitness

Watch this introduction to Army Physical Fitness Video

https://www.youtube.com/watch?v=aNwK-
LFtzRg&list=PLWYFnaoxiX9lYlG1xiWljXDY8Vb-
MTwUt&index=1

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 Occupational Physical Assessment Test

The Occupational Physical Assessment Test (OPAT) is a battery of four physical

fitness test events that will be used to assess an individual’s physical capabilities to
engage physically demanding Army tasks.

The OPAT test events are:

The standing long jump
Seated power throw
Strength deadlift
Interval aerobic run.

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 OPAT: Standing Long Jump

Watch video for demonstration

https://www.youtube.com/watch?time_contin
ue=100&v=gTORoqaXfgw&feature=emb_logo

COMPASSION PASSION STANDARDS DISCIPLINE

 OPAT: Seated Power Throw

Watch video for demonstration

https://www.youtube.com/watch?v=CbsG81FK
P5o&list=PLWYFnaoxiX9lYlG1xiWljXDY8Vb-
MTwUt&index=5&t=0s

COMPASSION PASSION STANDARDS DISCIPLINE

 OPAT: Strength Deadlift

Watch video for demonstration

https://www.youtube.com/watch?v=UgBpMf7z
mk0&list=PLWYFnaoxiX9lYlG1xiWljXDY8Vb-
MTwUt&index=2

COMPASSION PASSION STANDARDS DISCIPLINE

 OPAT: Interval Aerobic Run

Watch video for demonstration

https://www.youtube.com/watch?v=v1SVxXR9
DyU&list=PLWYFnaoxiX9lYlG1xiWljXDY8Vb-
MTwUt&index=5

COMPASSION PASSION STANDARDS DISCIPLINE

 Intro to Physical Readiness Training (PRT)

Physical activity is essential to your performance, your physical readiness, and your health.

Your PRT program

will consist of:
running,
calisthenics,
stability training,
and conditioning.

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 Physical Readiness Training (PRT)

The standardized physical training session will always include the following elements:
Warm up Activity Cool down

On training days that

On training days that concentrate primarily
concentrate primarily on endurance and
mobility, warm-up
on strength and
should consist of:
mobility, warm-up Conditioning drill 1
should consist of: The Military
4 for the core movement drill
Hip stability drill Followed by one of
Followed by: the following:
Conditioning drill 1. Speed Running,
30:60s, 60:120s, Hill
repeats, Uphill
repeats, Downhill
repeats, or ability
group runs.

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 4 For the Core
(Strength and Mobility)

Bent-leg raise Side bridge

Back Bridge

Quadraplex

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 Bent-leg Raise
(Strength and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=MReXsU3n1JY

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 Side Bridge
(Strength and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=GC2E7fkPlyI

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 Back Bridge
(Strength and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=hX3XxEx7w0Y

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 Quadraplex
(Strength and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=v0MHOSHRqXU

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 Hip Stability Drill
(Strength and Mobility)

Lateral leg raise Medial leg raise

Bent-leg lateral raise Single-leg tuck

Single-leg over

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 Lateral Leg Raise
(Strength and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=SojWBrl4ZKU

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 Medial Leg Raise
(Strength and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=1Lkg4d8iP_I

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 Bent-leg Lateral Raise
(Strength and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=7Au6dSUp1dk

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 Single-leg Tuck
(Strength and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=Czgq_PXOxA4

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 Single-leg Over
(Strength and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=fzdc8g0qq-4

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 Conditioning Drill 1
(All Work Out Days)

Power jump V-Up Mountain climber

Leg-tuck and twist Single-leg push-up

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 Power Jump
(All Work Out Days)

Watch video for demonstration

https://www.youtube.com/watch?v=E9FXbdbXGEM

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 V-Up
(All Work Out Days)

Watch video for demonstration

https://www.youtube.com/watch?v=IRYbZ-AaMSE

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 Mountain Climber
(All Work Out Days)

Watch video for demonstration

https://www.youtube.com/watch?v=-r-nveZJTsE

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 Leg-tuck and Twist
(All Work Out Days)

Watch video for demonstration

https://www.youtube.com/watch?v=rVnivEoxzEs

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 Single-leg Push-up
(All Work Out Days)

Watch video for demonstration

https://www.youtube.com/watch?v=AXFfgSY1yNk

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 The Military Movement Drill
(Endurance and Mobility)

The vertical The lateral

25 yards Returning
25 yards position

The shuttle sprint

25 yards

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 The Vertical
(Endurance and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=Uo1n8_viHuU

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 The Lateral
(Endurance and Mobility)

Watch video for demonstration

https://www.youtube.com/watch?v=RLRx8JPb0Ho

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 The Shuttle Sprint
(Endurance and Mobility)

25 yards

Watch video for demonstration

https://www.youtube.com/watch?v=WZTSxrD4XNo

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 Recovery Drill
(All Workout Days)

Overhead arm pull Extend and flex

Rear lunge

Thigh stretch Single-leg over

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 Overhead Arm Pull
(All Workout Days)

Watch video for demonstration

https://www.youtube.com/watch?v=zGKZ6Ch1AKk

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 Rear Lunge
(All Workout Days)

Watch video for demonstration

https://www.youtube.com/watch?v=-iCk-buJPOY

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 Extend And Flex
(All Workout Days)

Watch video for demonstration

https://www.youtube.com/watch?v=H_nsHcCAlog&list=PLr_5M5FiwX8jOY18VazLbrv
CMU9jbulM4&index=3

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 THIGH STRETCH
(ALL WORKOUT DAYS)

Watch video for demonstration

https://www.youtube.com/watch?v=Rm0qvJo4l_U&list=PLr_5M5FiwX8jOY18VazLbr
vCMU9jbulM4&index=4

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 Single-leg Over
(All Workout Days)

Watch video for demonstration

https://www.youtube.com/watch?v=WYQnRdcAYrY&list=PLr_5M5FiwX8jOY18VazLbr
vCMU9jbulM4&index=5

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 Example Schedule

Monday Tuesday Wednesday Thursday Friday

4 for the Core 4 for the Core

Conditioning drill 1 Conditioning drill 1 Conditioning drill 1
Hip Stability Drill Hip Stability Drill
Military Movement Drill Military Movement Drill Military Movement Drill
Conditioning Drill 1 Conditioning Drill 1
20 minute run 30-60s 20 minute run
Push-up and Sit-up drill Circuit Drill
Recovery Drill Recovery Drill Recovery Drill
Recovery Drill Recovery Drill

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 United States Army Recruiting Command

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