Army PRT – Drills, Standards, and Strategies

We got a great one for you today…especially if you have to be a solider in the U.S. Army. Today, we’re discussing the Army Physical Readiness Training (Army PRT) protocol.

While many of the thousands of soldiers who engage in Army PRT drills on a daily basis do so in order to maintain their fitness levels and to prepare for various physical testing events, many others do so to prepare themselves for combat situations.

There is a lot more on the line for adherents to Army PRT programming than for some guy who simply wants to hit a PR at a powerlifting meet!

So whether you’re performing Army PRT drills on deployment in some faraway location or during a morning PT session on post (as I witnessed countless times from my home across from French Field on Ft. Benning), it makes sense to get the most out of each session!

…and if you’re a civilian looking for a new and challenging take on more “traditional” training methods, give some of these Army PRT drills a hard look!

Army PRT: Overview

Army PRT entails a fitness program created by the US Army (bet you never would have guessed that part!) The purpose of the Army PRT drills are to prepare soldiers for military service by improving their physical readiness and capabilities. The overall goal of Army PRT is to enhance each soldier’s overall strength, endurance, and mobility, so they can be ready to face the physical demands their service requires.

Army PRT is based on three principles:

1. Precision: the need to maintain rigorous compliance with execution standards. It is concerned with the quality of movement, weight lifted, repetitions performed, or distance covered.
2. Progression: systematically increasing the intensity, duration, and volume of training. If any of these elements are escalated too quickly, the body doesn’t have time to adapt to training, which can result in injuries.
3. Integration: training should include various activities in order to achieve balance. The blend of strength, endurance, and mobility exercises enhances a proper recovery between PRT activities.

PRT can be practiced by civilians too. It’s straightforward and it doesn’t require much equipment. However, it involves demanding training and requires a proper warm-up and a certain level of cardio readiness.

Types of PRT

Army PRT includes three primary types of training:

1. On-ground – maintain contact with the ground: marching, running, calisthenics, and resistance training
2. Off-ground – includes movement while being suspended above ground for periods: high jumper, power jump / extended – reverse climb, cargo net, pull-up, leg tuck
3. Combatives – techniques to fight the opponent – using weapons, striking, and/or grappling

Elements of PRT

Army PRT consists of three elements:

1. Preparation
2. Activities
3. Recovery

Preparation Drill

Before starting with more intense activities, there is a preparation drill (PD). The preparation drill consists of ten dynamic exercises that serve as a warm-up for the body. It is recommended to conduct PD prior to all PRT activities.

These ten exercises are performed with 5-10 repetitions at a slow tempo. The only exceptions are the high jumper and push-ups, which are done at a moderate tempo.

Standard PD should take about 15 minutes. 

The primary goals of PD are:

• To elevate body temperature and heart rate
• To enhance the flexibility of joints and muscles
• To improve the reactivity of nerves and muscles

Here is how to execute the ten main PD exercises, as noted in the FM 7-22 Army Physical Readiness Training guide from 2022.

1. Bend and Reach

The purpose of this exercise is to enhance squatting and reaching capabilities while priming the spine and limbs for more intense movements by engaging full flexion of the hips and spine.

Target:

• hips
• thighs
• back
• trunk
• shoulders

Tempo: slow

Reps: 5-10

Starting Position: Straddle stance with arms overhead, palms facing inward, fingers and thumbs extended and joined

Execution Steps::

1. Execute a squat with heels flat, rounding the spine forward to enable the extension of straight arms reaching between the legs
2. Return to the initial position
3. Repeat the first step
4. Return to start again

2. Rear Lunge

The purpose of this exercise is to enhance balance, increase hip and trunk mobility and strengthen the legs.

Target:

• hips
• thighs
• lower legs
• back
• trunk

Tempo: slow

Reps: 5-10

Starting Position: Straddle stance with hands on hips

Execution Steps::

1. Take a step back with the left leg, exaggerating the movement, and land with the ball of the foot
2. Return the leg to the initial position
3. Repeat the first step with the right leg
4. Return to start

3. High Jumper

The purpose of this exercise is to reinforce proper jumping and landing techniques, enhancing balance and developing explosive strength.

Target:

• hips
• thighs
• lower legs
• back
• trunk
• shoulders

Tempo: moderate

Reps: 5-10

Starting Position: Forward leaning stance, palms facing inward, fingers and thumbs extended and joined

Execution Steps:

1. Swing the arms forward and jump (a few inches)
2. Swing the arms backward and jump (a few inches)
3. Swing the arms forward and overhead (vigorously) and jump hard
4. Repeat step 2.
5. On the final repetition, return to the initial position.

4. Rower

The purpose of this exercise is to improve the ability to move in and out of the supine into a seated position. It challenges the abdominal muscles and, at the same time, coordinates the action of the trunk and extremities.

Target:

• hips
• thighs
• lower legs
• back
• trunk
• shoulders
• arms

Tempo: slow

Reps: 5-10

Starting Position: Supine position, arms overhead, feet together, and pointing upward. The chin is tucked while the head is 1-2 inches above the ground. Arms are shoulder-width, palms facing inward with fingers and thumbs extended and joined.

Execution Steps:

1. Rise up into a seated position and swing the arms forward, bending at the hips and knees. The arms should be parallel to the ground at the completion of the movement.
2. Return to the initial position
3. Repeat the first step
4. Return to the start

5. Squat Bender

The purpose of this exercise is to increase the strength, endurance, and flexibility of the lower back and lower extremities.

Target:

• hips
• thighs
• lower legs
• chest
• back
• trunk
• shoulders
• arms

Tempo: slow

Reps: 5-10

Position: Straddle stance with hands on hips

Execution Steps:

1. Perform a squat while leaning slightly forward at the waist. Keep the head up and extend the arm forward. Ensure that the arms are parallel to the ground, with palms facing inward.
2. Return to the initial position
3. Bend forward and reach towards the ground while extending the arms and keeping the palms inwards
4. Return to the start

6. Windmill

The purpose of this exercise is to increase the torso’s capacity to flex and twist safely. It also strengthens the muscles in the trunk, legs, and shoulders.

Target:

• hips
• thighs
• lower legs
• chest
• back
• trunk
• shoulders
• arms

Tempo: slow

Reps: 5-10

Starting Position: Straddle stance with arms sideward, palms facing down, fingers and thumbs extended and joined.

Execution Steps:

1. Rotate to the left while flexing the hips and knees. Extend the right hand downwards and touch the outer side of the left foot while looking towards the rear. Keep the left arm pulled back to align it with the right arm.
2. Return to the initial position
3. Repeat the first step again but rotate to the right
4. Return to the start

7. Forward Lunge

The purpose of this exercise is to improve balance and develop leg strength.

Target:

• hips
• thighs
• lower legs
• back
• trunk

Tempo: slow

Reps: 5-10

Starting Position: Straddle stance with hands on hips

Execution Steps:

1. Step forward with the left leg, with the heel 3-6 inches forward of the right foot. Lunge forward and lower the body, allowing the left knee to bend until the thigh is parallel to the ground. Lean slightly forward and keep the back straight.
2. Return to the initial position
3. Repeat the first step with the right leg
4. Return to the start

8. Prone Row

The purpose of this exercise is to build the strength of the back and shoulders.

Target:

• hips
• chest
• back
• trunk
• shoulders
• arms

Tempo: slow

Reps: 5-10

Starting Position: Prone position with the arms overhead, palms down, fingers and thumbs extended and joined, 1 to 2 inches off the ground, and toes pointed to the rear.

Execution Steps:

1. Lift the head and chest slightly while simultaneously raising the arms and pulling them backward. The hands should be making fists as they approach the shoulders.
2. Return to the initial position
3. Repeat the first step
4. Return to the starting position once again

9. Bent-Leg Body Twist

The purpose of this exercise is to build the strength of the trunk muscles and increase control of trunk rotation.

• hips
• thighs
• back
• trunk

Tempo: slow

Reps: 5-10

Starting Position: Supine position with the hips and knees bent to 90 degrees, arms sideward, and palms down. The knees and feet are together.

Execution Steps:

1. Without moving the upper back and arms, rotate the legs towards the left
2. Return to the starting position
3. Repeat the first step but rotate the legs to the right
4. Return to the starting position

10. Push-Up

The purpose of this exercise is to build the muscles of the chest, shoulders, arms, and trunk.

Target:

• hips
• thighs
• lower legs
• chest
• back
• trunk
• shoulders
• arms

Tempo: moderate

Reps: 5-10

Starting Position: Front-leaning rest position

Execution Steps:

1. Bend the elbows, descending the body until the upper arms are aligned parallel to the ground
2. Return to the starting position
3. Repeat the first step
4. Return to the starting position

Army PRT Activities

These activities constitute the second phase of Army PRT training. The purpose of these exercises is to further sustain phases of PRT.

Strength and Mobility Exercise Drills

• Conditioning Drill 1 – basic and intermediate exercises
• Conditioning Drill 2 – intermediate and advanced exercises
• Conditioning Drill 3 – advanced exercises
• Pushup and Sit-up Drill (PSD)
• Climbing Drill 1 (CL1) – upper body and mobility
• Climbing Drill 2 (CL2) – upper body under fighting load
• Strength Training Circuit – sequenced exercise and strength training equipment
• Guerrilla Drill – leg power and focus on CASEVAC carry

Conditioning Drill 1

This drill consists of 5 exercises. Its purpose is to develop complex motor abilities and, at the same time, test strength, endurance, and mobility at a demanding level of intensity.

EXERCISE 1: POWER JUMP

The purpose of this exercise is to strengthen the proper jumping and landing technique, enhance balance and coordination and develop explosive strength.

Starting Position: Take a straddle stance while placing hands on hips

Tempo: Moderate

Execution Steps:

1. Descend into a squat position, ensuring that the heels remain flat on the ground while rounding the spine forward. Simultaneously, extend the arms straight and reach towards the ground, aiming to touch it with the palms of the hands.
2. Propel forcefully into the air, raising the arms vigorously overhead, with palms facing inward
3. Maintain control during the landing phase, and repeat the first step
4. Return to the initial position

EXERCISE 2: V-UP

The purpose of this exercise is to develop the hip flexor and abdominal muscles while improving balance.

Starting Position: Supine, arms on the ground 45 degrees to the side, palms down. The head is 1 to 2 inches off the ground, and the chin is tucked.

Tempo: moderate

Execution Steps:

1. Form a V-position by raising straight legs and trunk. Use arms as needed
2. Return to the initial position
3. Repeat the first step.
4. Return to the initial position

EXERCISE 3: MOUNTAIN CLIMBER

The purpose of this exercise is to develop power out of the front-leaning rest position.

Starting Position: Front-leaning rest position with the left foot below the chest and between the arms

Tempo: moderate

Execution Steps:

1. Push upward with the feet and rapidly change the position of the legs
2. Return to the initial position
3. Repeat the first step
4. Return to the initial position

EXERCISE 4: LEG TUCK AND TWIST

The purpose of this exercise is to build the strength and mobility of the trunk and to develop balance.

Starting Position: Seated with trunk straight but leaning backward 45 degrees, arms straight, and hands on the ground 45 degrees to the rear with palms down. The legs should be straight, extended to the front, and 8 to 12 inches off the ground.

Tempo: moderate

Execution Steps:

1. Raise the legs and rotate on the left buttocks, drawing the knees toward the left shoulder
2. Return to the initial position
3. Repeat the first step but in the opposite direction
4. Return to the initial position

EXERCISE 5: SINGLE-LEG PUSH-UP

The purpose of this exercise is to develop the muscles of the chest, shoulders, arms, and trunk. 

Starting Position: Front-leaning rest position

Tempo: moderate

Execution Steps:

1. Bend the elbows and lower the body until the upper arms are parallel to the ground. Simultaneously, the left leg should rise 8-10 inches off the ground
2. Return to the starting position
3. Repeat the first step, but this time, raise the right leg 8-10 inches above the ground
4. Return to the starting position

Conditioning Drill 2

This drill includes five advanced exercises that demand greater plyometric and bilateral movement abilities, simultaneously targeting strength, endurance, and mobility components in a more intricate manner.

EXERCISE 1: TURN AND LUNGE

The purpose of this exercise is to enhance agility by fostering the ability to rotate, descend, and ascend the body, facilitating efficient changes of direction in military movement drill exercises, such as the 300-yd Shuttle Run, and individual movement techniques.

Starting Position: Straddle stance with hands on hips

Tempo: slow

Execution Steps:

1. Rotate to the left by 90 degrees, using the left foot to step while pivoting on the ball of the right foot. Execute a forward lunge facing left and simultaneously reach toward the ground with the right hand. The left arm swings backward while the left hand reaches rearward on the left side of the body.
2. Stand upright, rotate to the right, and return to the initial position by stepping with the right foot and pivoting on the ball of the left foot.
3. Rotate to the right by 90 degrees, using the right foot to step while pivoting on the ball of the left foot. Perform a forward lunge facing right and reach towards the ground with the left hand. The right arm swings backward, while the right hand reaches rearward on the right side of the body.
4. Stand up, rotate to the left, and return to the starting position by stepping with the left foot and pivoting on the ball of the right foot.

EXERCISE 2: SUPINE BICYCLE

The purpose of this exercise is to build the muscles of the abdomen and control the rotation of the trunk.

Starting Position: Supine position with the fingers interlaced and hands on top of the head. Hips, knees, and ankles are flexed at 90 degrees and lower legs are parallel to the ground. The head is off the ground.

Tempo: slow

Execution Steps:

1. Flex and rotate the trunk to the left, simultaneously bringing the left knee towards the chest and aiming to touch the right elbow with the left thigh. As the left knee lifts, extend the right leg.
2. Return to the initial position.
3. Flex and rotate the trunk to the right while bringing the right knee towards the chest and endeavoring to touch the left elbow with the right thigh. As the right knee rises, extend the left leg.
4. Return to the initial position.

EXERCISE 3: HALF JACKS

The purpose of this exercise is to perform a jump and land with the legs separated, maintaining control during the landing by utilizing lateral braking with the feet, ankles, and legs.

Starting Position: Position of attention

Tempo: moderate

Execution Steps:

1. Execute a jump and land, ensuring that the feet are positioned shoulder-width apart and facing forward. Keep the arms positioned sideways, with palms facing downward while fingers are extended and joined.
2. Perform a jump and return to the initial position.
3. Repeat the first step.
4. Repeat the second step and return to the initial position.

EXERCISE 4: SWIMMER

The purpose of this exercise is to build the muscles of the lower back and shoulders while improving the quadrilateral coordination of the arms and legs.

Starting Position: The prone position with the arms extended, palms facing down, and toes pointed to the rear

Tempo: slow

Execution Steps:

1. Elevate the left arm and right leg approximately 4 to 6 inches above the ground, simultaneously slightly arching the back and directing the gaze upwards
2. Return to the initial position.
3. Lift the right arm and left leg about 4 to 6 inches off the ground and slightly arch the back and look upward
4. Return to the starting position

EXERCISE 5: 8-COUNT PUSH-UP

The purpose of this exercise is to develop overall body strength, endurance, and mobility by combining functional movements of the squat thrust and push-up.

Starting Position: Position of attention

Tempo: moderate

Execution Steps:

1. Take a squat position
2. Propel the legs backward, transitioning to the front-leaning rest position
3. Flex the elbows, descending the body until the upper arms align parallel to the ground, with the elbows pointing rearward
4. Return to the front leaning rest position
5. Repeat the third step
6. Repeat the fourth step
7. Return to the squat position, from the first step
8. Return to the initial position

Conditioning Drill 3

Conditioning Drill 3 is similar to drills 1 and 2, however it is more challenging and intense. It involves repeated jumps, landings, and body position changes, which put a greater strain on the lower body. During the toughening phase, Conditioning Drill 3 should be avoided. During the sustaining phase, soldiers can gradually increase the repetitions for each drill from 5 to 10. 

EXERCISE 1: “Y” SQUAT

The purpose of this exercise is to build the strength, endurance, and mobility of the lower back and lower extremities.

Starting Position: Straddle stance with shoulder blades pulled rearward with arms overhead and palms inward

Tempo: slow

Execution Steps:

1. Perform a squat while extending the arms overhead, creating a “Y” shape while ensuring that the back remains straight without rounding
2. Return to the initial position by engaging the buttocks and driving upwards
3. Repeat the first step
4. Return to the initial position

EXERCISE 2: SINGLE-LEG DEADLIFT

The purpose of this exercise is to build strength, endurance, and mobility of the lower back and lower extremities.

Starting Position: Straddle stance with hands on hips

Tempo: slow

Execution Steps:

1. Assume a balanced stance on the left foot and lean forward at the waist. Simultaneously, extend the right leg backward while reaching straight down toward the ground in front of the body.
2. Return to the initial position by engaging the buttocks and pushing upwards.
3. Stand stable on the right foot and lean forward at the waist. Extend the left leg back while reaching straight down toward the ground in front of the body.
4. Return to the initial position.

EXERCISE 3: SIDE-TO-SIDE KNEE LIFTS

The purpose of this exercise is to improve coordination, balance, and explosive strength in the legs.

Starting Position: Straddle stance, hands on hips

Tempo: moderate

Execution Steps:

1. Jump sideways towards the left, landing on the left foot. Simultaneously, bring the right knee towards the chest. Allow the right hand to comfortably move down to the side towards the right ankle while the left hand touches the right knee.
2. Jump sideways towards the right, landing on the right foot, and simultaneously bring the left knee towards the chest. Allow the left hand to move comfortably down to the side towards the left ankle while the right hand touches the left knee.
3. Repeat the first step.
4. Repeat the second step, 
5. Return to the initial position.

EXERCISE 4: FRONT KICK ALTERNATE TOE TOUCH

The purpose of this exercise is to improve balance, coordination, and flexibility of the legs and trunk.

Starting Position: Straddle stance, hands on hips

Tempo: moderate

Execution Steps:

1. Lift the left leg to the front of the body until it is parallel to the ground. At the same time, lean forward at the waist, extend the right arm forward, and reach the right hand towards the left foot. Meanwhile, the left arm should reach toward the rear.
2. Return to the initial position.
3. Lift the right leg to the front of the body until it is parallel to the ground. At the same time, lean forward at the waist, extend the left arm forward, and reach with the left hand towards the right foot. Meanwhile, the right arm should reach towards the rear.
4. Return to the initial position.

EXERCISE 5: TUCK JUMP

The purpose of this exercise is to improve coordination, balance, and explosive strength in the legs.

Starting Position: Straddle stance, arms at the sides

Tempo: slow

Execution Steps:

1. Perform a partial squat while pushing both arms backward. Jump up, simultaneously thrusting both arms forward and wrapping the hands around your knees and draw them towards the chest. Proceed to land in the half-squat position.
2. Return to the initial position.
3. Repeat the first step.
4. Return to the initial position.

EXERCISE 6: STRADDLE-RUN FORWARD AND BACKWARD

The purpose of this exercise is to improve coordination, balance, and explosive strength in the legs.

Starting Position: Straddle stance, arms at the sides

Tempo: moderate

Execution Steps:

1. Elevate the left leg approximately 4 to 6 inches above the ground and propel forward towards the left at a 45-degree angle. Simultaneously, swing the right arm forward and the left arm backward.
2. Lift the right leg 4 to 6 inches off the ground and bound forward towards the right at a 45-degree angle. While doing so, swing the left arm forward and the right arm backward.
3. Repeat the first step.
4. Repeat the second step.
5. Hoist the left leg around 4 to 6 inches off the ground and bound backward towards the left at a 45-degree angle. Simultaneously, swing the left arm forward and the right arm backward.
6. Elevate the right leg approximately 4 to 6 inches above the ground and bound backward towards the right at a 45-degree angle. Simultaneously, swing the right arm forward and the left arm backward.
7. Repeat the fifth step.
8. Repeat the sixth step.
9. Return to the initial position.

EXERCISE 7: HALF-SQUAT LATERALS

The purpose of this exercise is to develop coordination, balance, and explosive strength in the legs.

Starting Position: Straddle stance, slightly crouched, taking a half-squat. The back should be straight, with arms at the sides and elbows bent at 90 degrees, palms facing forward.

Tempo: moderate

Execution Steps:

1. Maintain a half-squat position and take a sidestep or perform a small hop to the left
2. Sustain a half-squat and proceed with a sidestep or a gentle hop to the right
3. Continue to hold the half-squat position while taking a sidestep or executing a slight hop to the right
4. Maintain the half-squat and perform a sidestep or small hop to the left
5. Return to the initial position

EXERCISE 8: FROG JUMPS FORWARD AND BACKWARD

The purpose of this exercise is to develop your coordination, balance, and explosive strength in the legs.

Starting Position: Take a straddle stance, slightly crouched, going into a half-squat. The back needs to be straight, the arms at the sides with elbows bent at 90 degrees, and the palms facing forward.

Tempo: moderate

Execution Steps:

1. Take a half-squat position and perform a forward hop
2. Maintain the half-squat position and execute a hop a backward hop
3. Repeat the second step
4. Assume the half-squat position and hop forward, eventually going back to the initial position

EXERCISE 9: ALTERNATE ¼-TURN JUMP

The purpose of this exercise is to develop balance and explosive strength in the legs.

Starting Position: Take a straddle stance, slightly crouched, and assume a half-squat position. The back should be straight, arms at the sides with elbows bent at 90 degrees, and palms facing forward.

Tempo: moderate

Execution Steps:

1. Propel upwards and rotate the hips, twisting the legs 90 degrees towards the left
2. Return to the initial position
3. Propel upwards and rotate the hips, twisting the legs 90 degrees towards the right
4. Return to the initial position

EXERCISE 10: ALTERNATE-STAGGERED SQUAT JUMP

The purpose of this exercise is to develop leg stability and explosive power.

Starting Position: Take a staggered stance with the left leg back and arms at the sides. The trunk should generally be straight but tilted slightly forward.

Tempo: slow

Execution Steps:

1. Perform a squat and reach towards the ground, placing the fingertips of the left hand between the legs. Propel vigorously into the air, switching legs in mid-air to land with the right leg positioned back and arms resting at the sides.
2. Squat down and touch the ground between the legs with the fingertips of the right hand. Jump forcefully into the air, switching legs in mid-air to land with the left leg positioned back and arms at the sides.
3. Repeat the first step.
4. Repeat the second step
5. Return to the initial position.

Push-up and Sit-up Drill

Push-ups and sit-ups develop strength and endurance in the upper body and core muscles by exerting control over body weight. This drill fosters muscular endurance without repetitive movements that can result in overuse injuries. It enhances mobility by gradually moving the key joints through a complete and controlled range of motion.

Push-ups and sit-ups are done in as many repetitions as possible during the 30 seconds, progressing to 60-second sets.

Climbing Drills

The purpose of this drill is to build the strength of the upper body and trunk and improve the ability to climb and negotiate obstacles. Climbing drills are focused on exercises that build muscles that are dominant in climbing movement. These include:

• Hands and feet: anchor points and starters of moving into the next position
• Abs and back muscles: stabilize the body
• Arms: important for pushing and pulling movements

Different kinds of grips are used during climbing drills to effectively target and strengthen the muscles in the arms, forearms, and hands.

•  Overhand grip: hands are positioned on the bar with thumbs encircling it, maintaining a shoulder-width distance apart
•  Alternating grips: hands are positioned side by side on the bar, with thumbs wrapped around the bar. There are two kinds of alternating grips: left and right (depending on which hand is in the front.)

Climbing drills are performed on climbing bars. When it comes to the progression of the exercise, climbing drills are performed in 5 to 10 repetitions of each exercise.

Climbing Drill 1

1. Straight-arm pull: Start in the extended hang using an overhand grip. Keep the arms straight, and pull your body up (using only the shoulders and upper body muscles). Return to the initial position.
2. Heel hook: Start in an extended hang with a mixed grip. Pull up with the arms and curl the lower body toward the bar. Lift the feet over the bar, interlocking them around the bar. Return to the initial position.
3. Pull-up: Start in an extended hang using the overhand grip. Keep the body straight and pull up with the arms until the chin is over the bar. Return to the initial position.
4. Leg tuck: Begin in an extended hang using a mixed grip. Utilize the strength of the arms to pull up while simultaneously lifting the knees towards the chest until the point where the elbows make contact with the thighs slightly above the knees. Return to the initial position.
5. Alternating grip pull-up: Start in an extended hang using a mixed grip. Maintain a straight body position and pull up, enabling the head to shift towards either the left or right side of the bar. Bring the left or right shoulder into contact with the bar. Return to the initial position.

Climbing Drill 2

The second climbing drill is similar to the first drill, with two differences:

1. The flexed-arm hand is performed in place of the first exercise (the next 4 exercises are the same). It starts in an extended hang using the overhand grip. Pull up, keeping the body straight, until the chin is above the bar. Remain over the bar for at least 5 seconds. Return to the initial position.
2. Exercises are performed under the load: LBE/LBV, body armor (IOTV), ACH, and individual weapons.

Strength Training Circuit

The purpose of the strength training circuit is to build strength and mobility of the whole body. It consists of 10 exercises:

1. Sumo Squat: 6 X 50 or 6 X 25 lbs kettlebell
2. Straight-leg Deadlift: 12 X 40 lbs or 12 X 25 lbs two kettlebells
3. Forward Lunge: 12 X 20 lbs or 12 X 10 lbs two kettlebells
4. 8-Count Step-up: 12 X 30 lbs o2 12 X 15 lbs two kettlebells
5. Pull-up or Straight-arm Pull: 6 climbing bars
6. Supine Chest Press: 12 X 40 lbs or 12 X 15 lbs two kettlebells
7. Bent-over Row: 12 X 20 lbs or 12 X 10 lbs two kettlebells
8. Overhead Push Press: 12 X 30 lbs or 12 X 15 lbs two kettlebells
9. Supine Body Twist: 6 X 25 lbs or 6 X 10 lbs kettlebell
10. Leg Tuck: on a bar

Guerilla Drill

The purpose of this exercise is to enhance leg power, coordination, and the capacity to lift and carry another soldier.

1. Shoulder roll: Start in a straddle stance. Take a stride forward with the left foot and lower into a squatting position. Create a wheel-like shape with the arms by positioning the left hand on the ground with the fingers pointing towards the rear while the right hand rests on the ground with the fingers facing forward. Safeguard the neck by tucking in your chin. Propel yourself off the ground using the right leg and execute a roll over the left shoulder along the left side of the body. To roll onto the opposite side, step forward and interchange the positions of the hands and legs. Advance into a continuous walking motion while alternating the rolling action on opposite sides.
2. Lunge walk: Start in a straddle stance. Proceed forward by initiating movement with the left foot, taking steps similar to a forward lunge. While stepping, gently touch the knee of the rear leg to the ground. Maintain a continuous lunge walking motion without reverting to the initial starting position until  reaching the designated stop point 25 yards ahead, alternating legs with each step.
3. Soldier carry: Soldier “B” positions themselves lying face down, with their arms extended overhead. Soldier “A” straddles Soldier “B” and assumes a squatting stance, reaching underneath Soldier “B’s” armpits. Soldier “A” rises to a standing position, raising Soldier “B” to a kneeling position while tilting Soldier “B” slightly backward to secure their legs. Soldier “A” lifts one of Soldier “B’s” arms upward and walks beneath it, moving to the front of Soldier “B” with a sideways orientation. Soldier “A” bends their knees and leans forward, sliding one arm through Soldier “B’s” legs. Soldier “A” guides Soldier “B” forward, causing them to rest across Soldier “A’s” shoulders. Soldier “A” stands upright, lifting Soldier “B” off the ground. Soldier “A” then grasps Soldier “B’s” wrist with the hand of the arm situated between Soldier “B’s” legs, while Soldier “B’s” arm hangs over Soldier “A’s” shoulder. Soldier “A” proceeds to travel a distance of 25 yards at a brisk pace. Subsequently, Soldier “B” dismounts and the soldiers exchange positions, returning to the starting point.

Endurance and Mobility Activities

The purpose of these exercises include running exercises that improve aerobic and anaerobic endurance. They include low/moderate-intensity activities for a long duration and high-intensity activities for a short duration. Endurance and mobility activities include:

• Military Movement Drills: verticals, laterals, shuttle sprint, power skip, crossovers, crouch run, speed running
• 30:60s and 60:120s sprint then walk at 1:2 ratio
• 300-yard Shuttle Run
• Hill Repeats
• Ability Group Run
• Unit Formation Run
• Release Run
• Terrain Run
• Foot March
• Conditioning Obstacle Course
• Endurance Training Machine

Recovery

The purpose of these exercises serve to engage the whole body in order to help it regenerate from PRT. It consists of:

1. Overhead arm pull
2. Modified overhead arm pull (grasping the hand instead of the elbow)
3. Rear lunge
4. Modified rear lunge (the feet are closer together)
5. Extend and flex (plank, “upward-facing-dog,” plank, “downward-facing-dog”)
6. Modified extend and flex (from a standing position)
7. Thigh stretch
8. Modified thigh stretch (decreased range of motion)
9. Single-leg over
10. Modified single-leg over (using both legs)

The History of Army PRT

The development of different forms of physical readiness training in the US Army can be traced back from World War I to modern times.

Although the formal physical fitness training protocol was not formalized in its early days, soldiers were expected to maintain a certain level of physical readiness through daily activities and drill exercises. The focus was on developing stamina, endurance, and basic combat skills.

The chronology of the formalization of physical readiness training is described in “A Historical Review and Analysis of Army Physical Readiness Training and Assessment”.

In 1980, President Carter requested the Secretary of Defense to assess the physical fitness programs for all Armed Services. The findings of the DoD Study of Military Services Physical Fitness were published on April 3, 1981. Later that year, on December 21, Lieutenant General Julius Becton convened a meeting to discuss plans for a physical fitness center.

On January 7, 1982 Secretary of the Army John O. Marsh created a Physical Fitness Task Force at the Soldier Support Center, Fort Benjamin Harrison, and established the US Army Soldier Physical Fitness Center (USASPFC). The center comprised the operational component known as the Physical Fitness School (PFS), which consisted of two branches: the Academy, focusing on research and pedagogical aspects, and the Doctrine, handling regulatory aspects of the mission.

In 1983, a pilot course was administered, and shortly after the USASPFC began offering the 4-week resident course to senior non-commissioned officers (NCOs) and company grade officers.

Over the years, the USAPFS continued its efforts in refining physical readiness training. Mobile training teams for the MFT course were terminated in 2001, and the 6P Army Skill Identifier was removed from the Army Training Requirements and Resourcing System (ATRRS). 

In 2003, the focus shifted to address issues related to injuries during Initial Military Training and negative reactions to the newly proposed Army Physical Fitness Test (APFT). 

The USAPFS moved to Fort Jackson, S.C., as part of the Directorate of Basic Combat Training in 2007. Finally, in 2010, the USAPFS published Training Circular (TC) 3-22.20 as the replacement training doctrine for FM 21-20, solidifying its commitment to enhancing physical readiness within the Army. 

How Army PRT relates to the Army Combat Fitness Test (ACFT)

If you have any familiarity with the Army Combat Fitness Test (ACFT), you’ll probably notice some overlap between the drills and individual events comprising the APFT. In many cases, the 300-yard shuttle run (akin to the 250-yard “Sprint-Drag-Carry event) is referenced while the push-up and sit-up components are reminiscent of the “old school” PT test as well as the current hand-release push-up event.

Any of the hanging drills, particularly those involving the leg raise and extension components, are directly related to the (now, unfortunately, defunct) leg tuck event. Elements of the Strength Training Circuit and the Guerilla drill’s carrying components develop strength for the deadlift and power throw events while continuous execution of the conditioning drills prep for the 2-mile run.

In a practical sense, the vast majority of soldiers (and civilians) engaging in Army PRT activities will not implement the benefits derived in a combat situation. However, with the requirement to take a scored ACFT at least once a year, there is plenty of incentive to make Army PRT a regular component of any soldier’s fitness regime!

Conclusion

In a world where physical fitness and activity seems to be taking more and more of a back seat, it is a breath of fresh air to know that the U.S. Army continues to evolve its physical training protocol.

As someone who has not served, I cannot speak to the viability of many of these drills and exercises as they translate into combat effectiveness. As the drills relate to the ACFT, I’m not sold that the Strength Training Circuit is sufficiently effective at prepping soldiers for the strength and power events.

If you’re a soldier struggling with certain aspects of the ACFT, you might want to look into more traditional (or simply non-Army PRT) training style to complement your PRT work. Maybe even incorporate CrossFit into your training; these athletes seem pretty good at the ACFT!

From largely unweighted work to lugging around heavy loads, check out the evolution of the ruck march and strategies to prep for it when your time comes!