If you are a Military member like me, you know two types of PT plans. “Muscle Failure Day” and “Run Day“.
Due to continuous changes in the demands of PT, having a 2-day split like this is not easy. I have done my best to categorize all PT workouts into these 2 categories. Enjoy.
Choose Your PT Plan
The Perfect PT Plan – How to: Program Design
3 Step Process
In order for your PT plan to be successful you MUST know the 6:
- Muscle Failure or Run Day (Cardio/Conditioning)?
- What area of the body are you targeting?
- What ACFT event are you training for?
- What equipment do you have?
- What exercises will you perform? (Including sets, reps, and rest periods)
- What style of training will you use?
- How will you set up and execute the workout?
Once you have all of this figured out, your workout will be the most effective workout possible. Wasting no time and giving everyone in your group the best opportunity to enhance their fitness levels.
What is a PT “Muscle Failure Day”
“Muscle Failure Day” really means the following:
- Muscular Strength Work – Getting the muscle stronger.
- Muscular Hypertrophy Work – Getting the muscles larger.
- Muscular Endurance Work – Doing more reps with less rest.
There are more benefits to strength training than just increasing strength. On strength days (or “Muscle Failure days) we will achieve many benefits.
LiveScience states it best:
Strength exercise, or resistance training, works your muscles by using resistance, like a dumbbell or your own body weight. This type of exercise increases lean muscle mass, which is particularly important for weight loss, because lean muscle burns more calories than other types of tissue.8 Jul 2016Livescience.com
What is a PT “Run Day”
Since 2019 PT plans have changed. Going for a plain-old run on “Run Day” will not be sufficient. We have new events such as the Sprint Drag Carry. Implementing interval training and sprint work is a must so we can enhance our glycolytic systems.
Since the military is very hard or slow in changing their ways I feel like there will always be a “Run Day” and Muscle Failure Day”. This just makes things easier for everyone when scheduling the weekly PT plan. Just make sure every “Run Day” incorporates the following each week:
- Interval Training (example: Sprints & HIIT)
- Repetitive movement for long periods of time. (120 sec and more)
- Short & Fast Runs (example: 2-3 Mile AGR)
- Long Distance Runs (example: 5 Mile Run)
- Muscular Strength and Endurance of the Core Muscles
- Holds & Reps
How to Create the Perfect PT Plan
Do You Have Access to Gym Equipment?
Do you have gym equipment (Beaver Fit or Gym Access) you can use?
What is Today’s PT Objective?
Muscle Failure or Run Day?
What is your Target Area for PT?
- Lower Body Muscle Failure?
- Upper Body Muscle Failure?
- Total Body?
- Cardiovascular System?
- All of the Above?
Create the Workout: Pick Your Exercises, Sets, Reps, and Rest Periods.
What is the Game Plan?
Select Your Style of Training
- Timed for Reps Interval Training (target reps in a specific time period)
- Timed Intervals (as many reps possible)
- Repped Intervals (Reps, In-Cadence)
- Distance Run (2-5 Miles)
Select Your Set-up & Execution of the PT Workout
- Lanes and Stations
- Circuit Training
- Circle Formation
- PT Run Formation
Styles of PT Training
- Timed for Reps Interval Training (You will perform “X” amount of reps in “X” time)
- Timed Intervals (Get as many reps as possible in “X” time)
- Repped Intervals (In Cadence)
- Formation (In Cadence)
Set-Up and Execution
Lanes and Station
PT HIIT Examples
Timed for Reps Interval Training
- Strength Workouts
Timed Intervals (as many reps possible)
- 30-30 Mossberg
- Ol’ Classic 60-120s 30-60s
- 9 Mil Challenge
- Arnold Napalmer
Repped Intervals (Reps, In-Cadence)
- Beat Feet
- Final Countdown
- 50cal Challenge
PT Distance Examples
- Run 3 Miles with Ability Group
- Ruck 6 Miles with 40LBS