The

Marine Corps Martial Arts Program

Exercise Book

Produced by Combat Camera

Marine Corps Combat Service Support Schools
Camp Johnson
8 August, 2008
 TABLE OF CONTENTS

a. Preface- - - - - - - - - - - - - - - - - - - - - - i
b. Programming Workouts- - - - - - - - - - - - - - iii
1. Core Specific Strength Training - - - - - - - - - - 1
2. Body Weight Exercises - - - - - - - - - - - - - - 21
3. Buddy Exercises- - - - - - - - - - - - - - - - - 33
4. Movement Exercises- - - - - - - - - - - - - - - 45
5. Strength Training with Field Equipment- - - - - - 55
* Ammo and Water Can Exercises - - - - - - - - - 56
* Sand Bag Medicine Ball Exercises- - - - - - - - 61
* Sand Bag with Handle Exercises - - - - - - - - 82
6. Agility Training and Tactical Sprints- - - - - - - - 89
7. Six Fundamental Movements with a Barbell - - - - 97
8. The Combat Fitness Test (CFT) - - - - - - - - - - 111
9. Aerobic Training - - - - - - - - - - - - - - - - - 125
10. Seven Basic Standards- - - - - - - - - - - - - - 129
11. Hydration Analysis Chart - - - - - - - - - - - - - 130
12. Training Notes- - - - - - - - - - - - - - - - - - 132
13. Index - - - - - - - - - - - - - - - - - - - - - - 135
 PREFACE

(1) The Marine Corps exists to fight our nation’s battles

and make Marines. This means that everything we do as Marines
is centered on our preparation for combat. For these reasons, the
Marine is the ultimate warrior who must be prepared for uncertainty.
Unlike the professional athlete, a Marine cannot afford to “peak;”
rather, a Marine must maintain the optimal fitness level at all times.
A Marine’s training must combine strength, power, speed, and
agility, in order to enhance martial skills that can be applied at the
optimal moment in a combat environment.

(2) Additionally, knowing that combat has no quarters,

halftime, or time-outs, a Marine must combine aerobic and
anaerobic fitness to create strength, power, and endurance for the
battlefield. The combination of flexibility and agility assists in the
development of combat coordination skills designed to enhance a
Marine’s survival in an unpredictable and rapidly changing combat
environment. Physical fitness, along with mental discipline and
confidence, will ensure the Marine is capable of overcoming any
obstacle or foe.

(3) The understanding that combat is the most physically

and mentally demanding activity a human can experience motivates
leaders to ensure that the physical development of all Marines
is based upon combat-oriented conditioning, rather than general
physical training, such as running, push-ups, and pull-ups. A key
element of the Marine Corps Martial Arts Program (MCMAP)
physical discipline is combat conditioning; a program that extends
beyond the typical Marine Corps physical fitness regimen. Combat
conditioning combines the physical fitness dividends of martial arts
training with those of traditional physical fitness, water survival,
and rough terrain skills training. It is designed to mitigate those
factors experienced during combat that have a physically debilitating

i
effect on the human body, allowing a Marine to fight in any terrain
and under any climatic condition, in order to face the rigors of
the dispersed battlefield encountered in modern combat. Combat
conditioning consists of various components of fitness, as well as
the programs that are part of the Marine Corps Martial Arts Combat
Conditioning Program.

J. C. SHUSKO
Director, MACE

ii
 PROGRAMMING WORKOUTS

Cross-training the body’s energy systems is the best way to achieve

fitness for the unknown rigors of combat. Each routine must be
different so the body cannot adapt to one particular situation. The
more varied the routine, the better the work out. By changing
routines and cross-training energy pathways, the body must adapt
quickly and recover faster. This equates to higher fitness levels
among Marines, which is the overall goal.
For starters, there are four movements of stationary exercise:

PUSH – Examples include; push-ups,

bench press, chest
press, etc.

PULL – Examples
include; pull-up, row,
rope climb, dead lift,
etc.
OH LIFT – Examples include;
wall ball, push press, press , etc.

SQUAT – Examples
include; buddy,
lunge, back, front ,
etc.

When programming your exercise routines, ensure you alternate

pulling/pushing/squatting and overhead exercise; perform functional
(multi-joint) movements found in the exercise manual; and exercise
explosive and mobile movements.

iii
 PROGRAMMING WORKOUTS
In addition to the four movements of stationary exercises there are
three categories of exercise:

(W) WEIGHTED: Examples
include; buddy squats, sand bag
swing, and fireman’s carry.

(BW) BODY WEIGHT: Examples

include; push-ups, pull-ups, and
burpees.

(A) AEROBIC: Examples include;

running, swimming, rowing, and
hiking.

Combine the three categories

of exercises together to form a
week-long exercise schedule. For
example, a workout based on a
week schedule could be:
iv
 PROGRAMMING WORKOUTS
Monday: (W) Warm-up/Event/Flexibility (WEF)
3 Rounds for time: Sand Bag Swing x 30, Buddy Squats x 10,
Buddy Deadlifts x 10

Tuesday: (BW, W) (WEF)

5 Rounds for time: Buddy Push-ups x 30, Body Squats x 30

Wednesday: (A, W, BW) (WEF)

3 Rounds for time: Run 800 meters, Fireman Carry 100 meters,
Burpees x 20

Thursday: (BW, W) (WEF)

Complete as many rounds in 10 minutes as possible: Body Squat x
30, Sand Bag Push Press x 30

Friday: (A) (WEF)

Run 3 miles for time

In a nut shell, take any 3-4 exercises from the manual,

develop a repetition scheme, and execute. Keep the training
sessions short and intense.
Remember when programming your routines to exercise
safely; exercise at the level of the individual Marine’s ability;
properly warm-up and cool-down; and stretch after exercise.

v
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vi
CORE SPECIFIC STRENGTH TRAINING

Chapter 1
Core strength development is crucial for fitness in the combative
arena. Marines often train the abdominal region but not the lower
back. This leads to lack of balance in this region, which tends to
lead to injuries. These exercises were developed to ensure balance
and increase core strength. All core strength development exercises
will be done as a static (non-moving) or at a slow cadence count
with a pause at the top of the exercise using the commands of up and
down.

1
 CORE SPECIFIC STRENGTH TRAINING

1. Front Leaning Rest

EXECUTION: The Marine will begin by lying in a prone position.

The “V” between the thumb and the forefinger will be in line with
the shoulder (see figure 1). On order, the Marine will push to the top
of the push up position and hold. At this time the Marine will suck
the stomach in and keep the back straight. The hips will remain up
and in alignment with the shoulders; the head will be in a neutral
position (see figure 2). The exercise will be held for a specified
time.

figure 1 figure 2

2
 CORE SPECIFIC STRENGTH TRAINING
2. Front Plank
EXECUTION: This position can begin from any of the side plank
or front leaning rest positions. The Marine will begin on the elbows
while keeping the upper arm perpendicular to the torso creating a
90 degree angle (see figure 1). Once in this position the Marine will
suck the stomach in and keep the back straight. The hips will remain
up and in alignment with the shoulders; the head will be in a neutral
position (see figure 2). The exercise will be held for a specified time.

figure 1 figure 2

3
 CORE SPECIFIC STRENGTH TRAINING
3. Side Plank

EXECUTION: There are two positions of the side plank: left and
right. This position may begin from the front plank or the front
leaning rest position. The Marine will turn on one side while making
only two points of contact with the deck: the forearm and foot. The
upper arm will remain perpendicular with the ground (see figure 1).
The head will remain neutral while the hips will be up away from the
deck, forward, and in alignment with the shoulders. The shoulders
will be rolled back and the position will resemble that of a modified
position of attention (see figure 2). The exercise will be held for a
specified time.

figure 1 figure 2

4
 CORE SPECIFIC STRENGTH TRAINING

4. Back Bridge
EXECUTION: The Marine will begin in the front leaning rest or
front plank (see figure 1). The Marine will shoot one arm underneath
the opposite armpit and turn to his or her back (see figure 2). The
hips will be raised while the Marine maintains three points of contact
with the deck: each foot and the upper back (see figure 3). This
exercise will be held for a specified time.

figure 1

figure 2

figure 3

5
 CORE SPECIFIC STRENGTH TRAINING

5. Back Bridge with Leg Extension

EXECUTION: The Marine will begin in the back bridge position

(see figure 1). The Marine will extend either leg to a 45 degree
angle and point the toe upward (see figure 2). The Marine will
continue to bridge the hips upward ensuring that the thighs are
parallel but not touching (see figure 3). Each leg should be held for
a specified time.

figure 1

figure 2

figure 3

6
 CORE SPECIFIC STRENGTH TRAINING

6. Abdominal Crunch

EXECUTION: The Marine will begin by lying on the deck

with hands behind or to the side of the head. Fingers will not be
interlocked and the elbows will remain pointing outboard. At no
time during the exercise will the Marine pull up on the head. The
knees will be bent and feet shall remain in contact with the deck at
all times (see figure 1). On order, the Marine will suck the stomach
in and force the lower back into the deck. The Marine will use the
abdominal muscles to raise the shoulders off the deck (see figure
2). On order, the Marine will lower the torso back to the starting
position.

figure 1 figure 2

7
 CORE SPECIFIC STRENGTH TRAINING

7. Legs 90 Degree Abdominal Crunch

EXECUTION: The Marine will begin by lying on the deck with

hands behind or to the side of the head. Fingers will not be inter -
locked and the elbows will remain pointing outboard. At no time
during the exercise will the Marine pull up on the head. The thighs
will be elevated and knees bent at 90 degrees at all times (see figure
1). On order, the Marine will suck the stomach in and force the low -
er back into the deck. The Marine will use the abdominal muscles to
raise the shoulders off the deck (see figure 2). On order, the Marine
will lower the torso back to the starting position.

figure 1 figure 2

8
 CORE SPECIFIC STRENGTH TRAINING

8. Free Foot Sit-Ups (sit & reach)

EXECUTION: The Marine will begin by lying on the deck with

arms straight and extended perpendicular to the torso. The Marine
will keep the knees bent and feet in contact with the deck at all
times (see figure 1). On order, the Marine will suck the stomach
in and force the lower back into the deck. The Marine will use the
abdominal muscles to raise the torso off the deck and into the seated
position. The arms will remain perpendicular to the deck throughout
the entire exercise (see figure 2). On order, the Marine will lower the
torso back to the starting position.

figure 1 figure 2

9
 CORE SPECIFIC STRENGTH TRAINING

9. Reverse Crunch
EXECUTION: The Marine will begin by lying on the deck with
hands behind or to the side of the head. Fingers will not be
interlocked and the elbows will remain pointing outboard. At no
time during the exercise will the Marine pull up on the head. The
thighs will be elevated and the knees bent at 90 degrees at all times
(see figure 1). On order, the Marine will suck the stomach in and
raise the hips off the deck. The Marine will use the abdominal
muscles to raise the hips off the deck (see figure 2). On order, the
Marine will lower the hips back to the starting position.

figure 1 figure 2

10
 CORE SPECIFIC STRENGTH TRAINING

10. Combination Crunch

EXECUTION: The Marine will begin by lying on the deck with

hands behind or to the side of the head. Fingers will not be
interlocked and the elbows will remain pointing outboard. At no
time during the exercise will the Marine pull up on the head. The
thighs will be elevated and the knees bent at 90 degrees at all times
(see figure 1). On order, the Marine will suck the stomach in and
force the lower back into the deck. The Marine will use the
abdominal muscles to raise the shoulders and hips off the deck until
neither the shoulder blades nor lower back are in contact with the
deck (see figure 2). On order, the Marine will lower the torso and
hips to the starting position.

figure 1 figure 2

11
 CORE SPECIFIC STRENGTH TRAINING

11. 45-90 Degree Leg Raises

EXECUTION: The Marine will begin by lying on the deck with

hands behind or to the side of the head. Fingers will not be
interlocked and the elbows will remain pointing outboard while
the legs are straight and elevated at 90 degrees (see figure 1). The
Marine will keep the legs elevated and straight at all times. On
order, the Marine will suck the stomach in and force the lower back
into the deck. The Marine will use the abdominal muscles to lower
the legs to 45 degrees (see figure 2). The lower back will be pressed
to the deck throughout the entire exercise. On order, the Marine will
use the abdominals to raise the legs back to the 90 degree angle.

figure 1 figure 2

12
 CORE SPECIFIC STRENGTH TRAINING

12. Bicycle

EXECUTION: The Marine will begin by lying on the deck with

hands behind or to the side of the head. Fingers will be interlocked
and the elbows will remain pointing outboard while the legs are
straight and elevated at approximately 45 degrees. At no time will
the head be pulled during the exercise. The exercise will be executed
to a four-count cadence. On the command one, the Marine will bring
the left knee in toward the shoulders while raising the right elbow
and shoulder blade off the deck toward the knee (see figure 1). On
two, the Marine will return to the starting position. On the command
three, the Marine will bring the right knee in toward the shoulders
while raising the left elbow and shoulder blade off the deck toward
the knee (see figure 2). On four, the Marine will return to the
starting position.

figure 1 figure 2

13
 CORE SPECIFIC STRENGTH TRAINING

13. Slide Side Reach

EXECUTION: The Marine will begin by lying on the deck with

hands off the deck and to the side of his body at a 45 degree angle.
The Marine will keep the knees bent and feet in contact with the
deck at all times. The exercise will be executed to a four-count
cadence. On the command one, the Marine will crunch to the left
side, forcing the left hand through the opening between the
hamstring and calf (see figure 1). On two, the Marine will return to
the starting position. On the command three, the Marine will crunch
to the right side, forcing the right hand through the opening between
the hamstring and calf (see figure 2). On four, the Marine will return
to the starting position.

figure 1 figure 2

14
 CORE SPECIFIC STRENGTH TRAINING

Hyper Extensions Start Positions

EXECUTION: The Marine will lie on his stomach in the beginner

(arms to the side), intermediate (hands overlapped under the chin)
or advanced (arms extended over head and parallel to the deck)
positions.

Beginner Intermediate Advanced

14. Hyper Extensions

EXECUTION: The Marine will begin by lying on the stomach in the

beginner (arms to the side), intermediate (hands overlapped under
the chin), or advanced (arms extended past the head and parallel to
the deck) position (see figure 1). On order, the Marine will raise the
torso while keeping the toes on the deck (see figure 2). On order, the
Marine will lower, not drop, the torso to the starting position.

figure 1 figure 2

15
 CORE SPECIFIC STRENGTH TRAINING

15. Reverse Hyper Extensions

EXECUTION: The Marine will begin by lying on the stomach with

the hands overlapped and under the chin (see figure 1). On order, the
Marine will raise the feet and thighs off the deck while keeping the
legs straight (see figure 2). On the down command the Marine will
lower, not drop, the legs to the deck.

figure 1 figure 2

16
 CORE SPECIFIC STRENGTH TRAINING

16. Combination Hyper Extensions

EXECUTION: The Marine will lie on his stomach in the beginner

(arms to the side), intermediate (hands overlapped under the chin),
or advanced (arms extended past the head and parallel to the deck)
position (see figure 1). On order, the Marine will raise the torso and
thighs, while simultaneously lifting the legs straight and off the deck
(see figure 2). On order, the Marine will lower, not drop, the torso
and thighs to the starting position.

Beginner
figure 1

Intermediate

figure 2

Advanced

17
 CORE SPECIFIC STRENGTH TRAINING

17. Swimmer Hyper Extensions

EXECUTION: The Marine will begin by lying on the stomach

with the arms extended past the head and parallel to the deck. The
exercise will be executed to a four-count cadence. On the command
one, the Marine will raise his left arm and the right leg (see figure
1). On two, the Marine will lower, not drop, the arm and leg to the
starting position. On the command three, the Marine will raise the
right arm and left leg (see figure 2). On four, the Marine will lower,
not drop, the arm and leg to the starting position.

figure 1 figure 2

18
 CORE SPECIFIC STRENGTH TRAINING

18. Hyper Extension Twist

EXECUTION: The Marine will begin by lying on the stomach with

the arms bent and hands overlapped under the chin. The exercise
will be executed to a four-count cadence. On the command one,
the Marine will raise the right elbow up and to the rear toward the
left hip (see figure 1). On two, the Marine will return to the starting
position. On the command three, the Marine will raise the left elbow
up and to the rear toward the right hip (see figure 2). On four, the
Marine will return to the starting position. The feet will remain on
the deck throughout the exercise.

figure 1 figure 2

19
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20
 (BW) BODY WEIGHT EXERCISES

Chapter 2
The exercises included in this chapter are designed to increase the
Marines level of combative fitness using only the Marines body
weight, as well as providing skill transfer for martial arts techniques
and regular battlefield oriented tasks. Marines are not limited
to these calisthenics but must apply all the fundamentals to all
exercises.

21
 BODY WEIGHT EXERCISES

1. Push-Ups

EXECUTION: The Marine will begin by lying on the stomach with

the hands shoulder width apart. The “V” between the thumb and
forefinger will be in line with the shoulder. The elbows will not point
away from the torso more than 45 degrees. Throughout the entire
exercise the Marine will keep the stomach sucked in and the back
flat. The hips should be in line with the shoulders. The exercise can
be executed to the commands up and down or four-count cadence.
On order, the Marine will press to the up position and hold (see
figure 1). At this time the Marine will suck the stomach in and keep
the back straight. The arms will be straight and elbows locked out;
the hips will remain up and in alignment with the shoulders; the
head will be in a neutral position. On order, the Marine will lower
the torso and lower body to the deck, maintaining the previously
described alignment (see figure 2). To ensure proper form, the
exercise should not be executed at a high tempo.

figure 1 figure 2
22
 BODY WEIGHT EXERCISES

2. Power-Ups

EXECUTION: The Marine will begin in the kneeling position with

the stomach sucked in and the back flat. Forearms will be parallel
with the deck; the hands will be placed approximately shoulder-
width apart and the “V” between the thumb and forefinger will be
slightly below and in line with the shoulder (see figure 1). On order,
the Marine will extend the arms and fall forward to the deck. The
stomach will remain sucked in and the back flat throughout the entire
exercise. Upon contact with the ground, the elbows will not point
away from the torso more than 45 degrees (see figure 2). On order,
the Marine will rapidly extend the arms, explosively pushing away
from the deck and returning to the kneeling position (see figure 3).
To ensure proper form, the exercise should not be executed at a high
tempo.

figure 1 figure 2 figure 3

23
 BODY WEIGHT EXERCISES

3. Body Squat

EXECUTION: The Marine will begin in

the standing position with the feet shoulder
width apart. The stomach will be sucked in
and the back flat. Hand placement may be
behind or to the side of the head. Fingers
will not be interlocked and the elbows will
remain pointing outboard. Alternatively,
the arms may be held outstretched from the
figure 1 body, parallel with the deck. The head will
be erect at all times (see figure 1). On order,
the Marine will bend at the knees, keeping
the stomach sucked in and the back flat.
The knees will not move forward past the
toes. Although the optimal bend in the knee
will result in slightly less than a 90 degree
angle, individual flexibility will determine
the Marine’s ability to perform a deep squat.
The lumbar curve of the lower back will
be maintained throughout the course of the
exercise; weight will be distributed through
figure 2 the heels, while the chest and posterior are
pushed out (see figure 2). On order, the
Marine will return to the starting position
by extending
the hips and
straightening the
legs (see figure
3). To ensure
proper form, the
exercise should
not be executed
figure 3 at a high tempo.

24
 BODY WEIGHT EXERCISES

4. Lunges

EXECUTION: The Marine will begin in the standing position with

the feet shoulder width apart. The stomach will be sucked in and the
back flat. Hand placement may be behind or to the side of the head.
Fingers will not be interlocked and the elbows will remain pointing
outboard. Alternatively, the hands may be placed on the hips. The
head will be erect at all times (see figure 1). The exercise will be
executed to a four-count cadence. On the command one, the Marine
will step forward. The heel of the foot will make contact with the
deck first, followed by the rest of the foot. The
step should be wide enough to keep the knee from
moving forward of the toes. The rear foot will
provide balance during the exercise. On two,
the Marine will lower the hips until the rear knee
almost makes contact with the deck. Both the
lead and rear legs will be bent to approximately
90 degrees (see figure 2). On the command three,
the Marine will rise up and begin to push off with
the lead foot. The heel will be the last portion of
the lead foot to break contact with the deck. On
four, the Marine will have returned to the starting
position (see figure 3). The Marine will then
alternate legs and repeat the exercise as prescribed
above. To ensure proper form, the exercise should
not be executed at a high tempo.

figure 1 figure 2 figure 3

25
 BODY WEIGHT EXERCISES

5. Split Squats

EXECUTION: The Marine will begin the

exercise with one leg forward. The stomach
will be sucked in and the back straight.
Hand placement may be behind or to the
side of the head. Fingers will not be
interlocked and the elbows will remain
pointing outboard. Alternatively, the hands
may be placed on the hips. The head will be
figure 1 erect at all times (see figure 1). This exercise
may be executed to the commands down and
up or as a four-count cadence. On order, the
Marine will lower the hips straight down.
The shoulders and hips will travel on the
same imaginary line throughout the entire
movement, as if the torso was affixed to a
pole. The rear leg will be the working leg
and the lead leg will provide the balance
throughout the exercise (see figure 2). On
order, the Marine will rise up by extending
the rear leg while keeping the stomach in
figure 2 and the back straight. The torso will
continue to move as if it were affixed to a
pole until the Marine returns to the starting
position (see figure 3). The Marine will
continue the exercise until the assigned
repetitions are accomplished before
switching legs.

figure 3

26
 BODY WEIGHT EXERCISES

6. Dive Bombers

EXECUTION: The Marine will begin in a modified push-up position

with the hips raised higher than the chest and feet more than shoulder
width apart (see figure 1). On order, the Marine will lower the chest
to the deck in a parabolic motion (see figure 2) and extend upward
until the arms are straight, the elbows locked out, and the chest is
higher than the hips (see figure 3). On order, the Marine will reverse
the motion (see figure 4) and return to the starting position (see
figure 5). The exercise should resemble the Marine attempting to
push him or herself under a fence, or similar obstacle, and returning
to the side from which he or she began.

figure 1 figure 2

figure 3 figure 4

figure 5
27
 BODY WEIGHT EXERCISES

7. Dips

EXECUTION: The Marine will perform this

exercise on a dip bar or between two stable
surfaces of approximately the same height.
The Marine will begin with the arms fully
extended and the elbows locked out (see
figure 1). On order, the Marine will slowly
lower the body until the bend of the elbow
is slightly less than 90 degrees, or where
figure 1 the shoulders are lower than the elbows
(see figure 2). On order, the Marine will
return to the starting position by extending
the arms until the elbow has locked out (see
figure 3).

figure 2

figure 3

28
 BODY WEIGHT EXERCISES

8. Burpees

EXECUTION: The Marine will begin in a standing position (see

figure 1). On order, the Marine will drop down into a squatting
position, placing both hands flat on the deck approximately
shoulder width apart (see figure 2). The Marine will shoot both legs
backwards (see figure 3) and perform a push-up without resting on
the deck (see figure 4). While maintaining hand placement on the
deck, the Marine will bring the legs back to the squatting position
(see figure 5) and perform a vertical leap for maximal height (see
figure 6). This exercise most closely resembles an eight count
bodybuilder executed at a much faster rate.

figure 1 figure 2 figure 3

figure 4

figure 5 figure 6

29
 BODY WEIGHT EXERCISES

9. L Pull-Ups

EXECUTION: The Marine will begin by

mounting a pull-up bar and arriving at a
“dead hang.” The Marine may grip the pull-
up bar with the palms facing either outboard
or inboard. The Marine will raise the lower
body until the legs have formed a 90 degree
angle with the torso, or the body forms an
“L” (see figure 1). On order, the Marine will
figure 1 execute a pull-up while maintaining the legs
in the “L” position (see figure 2). On order,
the Marine will lower him or herself back to
the starting position (see figure 3).

figure 2

figure 3

30
 BODY WEIGHT EXERCISES

10. Rope Climb

EXECUTION: The rope climb is a movement that all Marines

should be able to perform. There are three primary means of
climbing a rope; one involves mostly upper body strength, while the
remaining two are significantly more energy efficient. The hand-
over-hand method does not require the use of the legs or feet (see
figure 1). The “wrap” method involves the rope being wrapped
around one leg and over the foot while simultaneously being locked
into place by constant pressure exerted by the opposite foot (see
figure 2). The “J-hook” or “S” method involves the rope being
threaded under one foot and overtop the opposite foot (see figure 3).

figure 1 figure 2 figure 3

31
 BODY WEIGHT EXERCISES

11. Knees-to-Elbows

EXECUTION: The Marine will begin by mounting a pull-up bar and

arriving at a “dead hang.” The Marine may grip the pull-up bar with
the palms facing either outboard or inboard (see figure 1). On order,
the Marine will raise the lower body until the knee cap and elbows
are touching (see figure 2). On order, the Marine will slowly lower
the legs, returning to the starting position (see figure 3).

figure 1 figure 2 figure 3

32
 (W) BUDDY EXERCISES

Chapter 3
Combat conditioning buddy exercises are designed to increase
teamwork as well as adding additional weight or resistance during
exercises to increase the Marines muscular strength and endurance
for battle field oriented tasks.

33
 BUDDY EXERCISES

1. Vertical Sit-Ups

EXECUTION: To begin, Marines will be seated with one Marine

securing the other’s feet by grasping the left calf with the left hand
and right calf with the right hand (see figure 1). At no time during
the exercise will the Marine securing the legs use the forearms
to simultaneously secure the left and right calves. Additionally,
placing the hands or forearms above the calves or directly behind
the knee is not authorized. The Marine whose feet and legs are
secured will be executing the exercise. The Marine executing the
exercise will lay on the deck with arms crossed over the chest or
the hands behind or to the side of the head. Fingers will not be
interlocked and the elbows will remain pointing outboard. The
Marine will have knees bent and the stomach sucked in. On order,
the Marine will press the lower back into the deck executing a
sit-up (see figure 2). Once in the sit up position, the Marine will
transition to the standing position (see figure 3). While standing,
the Marine will push the hips forward while maintaining a straight
back and erect head and shoulders. On order, the Marine will lower
him or herself to the deck by first squatting down to the sit-up
position and then lowering the torso back to the starting position.
The Marine that is securing the feet and legs must maintain a secure
hold throughout the exercise to provide balance and assistance.

figure 1 figure 2 figure 3

34
 BUDDY EXERCISES

2. Hanging Guard Sit-Ups

EXECUTION: To begin, the Marines will stand facing one another.

One Marine will place the hands on the other’s shoulders while
that Marine grips the first Marine’s belt and trousers. On order, the
Marine whose belt and trousers have been secured will jump up and
into the other Marine. The legs will be wrapped around the waist
of the Marine gripping the belt and trousers and the ankles will be
crossed. The Marine being held will place the hands behind or to the
side of the head. Fingers will not be interlocked and the elbows will
remain pointing outboard (see figure 1). On order, the suspended
Marine will begin executing sit-ups starting in the down position (see
figure 2). The stomach will remain sucked in and the upper body
will be raised until it is perpendicular to the deck. On order, while
maintaining constant tension in the abdominal muscles, the Marine
will lower the torso, returning to the starting position (see figure 3).

figure 1 figure 2 figure 3

35
 BUDDY EXERCISES

3. Buddy Sit-Ups

EXECUTION: To begin, one Marine will be positioned on the

knees; the hands on the deck approximately shoulder width apart,
arms straight and elbows locked out; and the back straight. The head
will be hanging down with the chin pressed against the chest. The
Marine executing the exercise will straddle the Marine on the deck,
sitting on his or her shoulders. The hands will be behind or to the
side of the head. Fingers will not be interlocked and the elbows will
remain pointing outboard. The feet will be tucked inside the thighs
of the Marine in the kneeling position (see figure 1). On order, the
Marine sitting will execute a full range of motion sit-up while the
bottom Marine supports the motion (see figure 2). On order, the
Marine will return to the starting position (see figure 3).

figure 1 figure 2

figure 3

36
 BUDDY EXERCISES

4. Buddy Leg Raises

EXECUTION: To begin, one Marine will lay on the deck with the
legs straight and perpendicular to the deck. The other Marine will
straddle the head and grasp the feet of the Marine on the deck. The
Marine standing will have the feet approximately shoulder width
apart; the Marine on the deck will grasp the ankles of the Marine
standing (see figure 1). On order, the Marine standing will lightly
push the legs toward the deck in the left, right, or center forward
angles of movement. The Marine on the deck will keep the stomach
sucked in and the lower back pressed into the deck. Once the
Marines legs and feet are assisted downward, the Marine lying down
will not allow them to touch the deck; but rather, will stop the legs
and feet approximately six inches off the deck (see figure 2). The
Marine will then return the legs and feet to the starting position
by contracting the abdominal muscles (see figure 3). The Marine
pushing the legs and feet toward the deck must be conscious of
avoiding a predictable movement pattern. The Marine on the deck
will be forced to work harder to stabilize the core if he or she is not
cognizant of the direction in which the legs and feet are going to be
pushed.

figure 1 figure 2 figure 3

37
 BUDDY EXERCISES

5. Squad/Fireteam Push-Ups

EXECUTION: Marines will begin by lying on their stomachs

with their hands shoulder width apart. The “V” between the thumb
and forefinger will be in line with the shoulder. The elbows will
not point away from the torso more than 45 degrees. Throughout
the entire exercise, Marines will keep their stomachs sucked in
and backs flat. Each Marine will place the shins and feet on the
shoulders of the Marine behind him or her (see figure 1). On order,
each Marine will push off the deck into a fully locked push-up
position. At this time, Marines will suck the stomach in and keep
their backs straight. The arms will be straight and elbows locked
out; the hips will remain up
and in alignment with the
shoulders; the head will be in
a neutral position (see figure
2). On order, all Marines
will slowly lower themselves
to the deck (see figure 3).
figure 1 Anyone incapable of coming
to a fully locked-out push-up
position should be moved to
the head or rear of the squad;
Marines capable of performing
such push-ups with relative
ease should be moved to the
center of the squad. It is
figure 2 recommended that no more
than 10 Marines execute the
exercise as a squad.

figure 3
38
 BUDDY EXERCISES

6. Buddy Push-Ups

EXECUTION: To begin, one Marine will lie on the back with

the hands shoulder width apart and forearms perpendicular to the
deck. The “V” between the thumb and forefinger will be in line
with the shoulder. The elbows will not point away from the torso
more than 45 degrees. Another Marine will begin in a modified
push-up position. The Marines will be laying chest-to-chest with
heads pointing in opposite directions and thumbs interlocked (see
figure 1). Throughout the entire exercise, both Marines will keep
their stomachs sucked in and
backs flat. On order, both
Marines will press to full
extension of the arms and
the elbows will be locked.
Both Marines will be pushing
against each other at the same
time (see figure 2). On order,
both Marines will return to figure 1
the starting position (see
figure 3). As this exercise
requires an elevated degree
of stabilization, variations
may be required to assist
Marines in developing proper
form. Variations include the
top Marine remaining on
his or her knees throughout figure 2
execution or allowing only
one Marine to press while the
other remains static.

figure 3
39
 BUDDY EXERCISES

7. Stacked Push-Ups

EXECUTION: To begin, one Marine will lie on the stomach with

the hands shoulder width apart. The “V” between the thumb and
forefinger will be in line with the shoulder. The elbows will not
point away from the torso more than 45 degrees. Another Marine
will begin in a modified push-up position behind the first Marine,
straddling the Marine’s legs and placing the hands on the shoulder
blades of the Marine on the deck (see figure 1). On order, both
Marines will press to full extension of the arms and the elbows
will be locked (see figure
2). On order, both Marines
will slowly return to the
starting position (see figure
3). During this exercise,
the bottom Marine will be
working harder to push
his or her bodyweight, as
figure 1 well as the other Marine’s
bodyweight. Additionally,
the bottom Marine must
stabilize the weight while
the top Marine pushes
against the bottom Marine.
As such, one variation
consists of the bottom
Marine executing the push-
figure 2 up while the top Marine
remains static.

figure 3

40
 BUDDY EXERCISES

8. Side Mount Push-Ups

EXECUTION: To begin, one Marine will lie on the back with

the hands shoulder width apart and forearms perpendicular to the
deck. The “V” between the thumb and forefinger will be in line
with the shoulder. The elbows will not point away from the torso
more than 45 degrees. Another Marine will begin in a modified
push-up position. The Marines will be laying chest-to-chest,
almost perpendicular to
one another (see figure 1).
On order, the Marine on
the bottom will execute a
shoulder bridge by pushing
off the deck with both
feet and raising the hips.
The bottom Marine will
simultaneously press up
with both arms, elevating figure 1
the top Marine (see figure
2). The bottom Marine
will then retract the arms
and return to the starting
position (see figure 3). The
exercise is designed to be
explosive, conducted for
repetitions or time. The
bottom Marine should figure 2
work both the left and
right sides to complete this
exercise.

figure 3
41
 BUDDY EXERCISES

9. Buddy Squats

EXECUTION: To begin, one Marine will

begin in the fireman’s carry position with
the feet shoulder width apart. The stomach
will be sucked in and the back flat. The
Marine being carried will use the free hand
to support the lumbar curve of the other
Marine’s lower back (see figure 1). On
order, the Marine will bend at the knees,
keeping the stomach sucked in and the
figure 1
back flat. The knees will not move forward
past the toes. Although the optimal bend in
the knee will result in slightly less than a
90 degree angle, individual flexibility will
determine the Marine’s ability to perform
a deep squat. The lumbar curve of the
lower back will be maintained throughout
the course of the exercise; weight will be
distributed through the heels, while the chest
and posterior are pushed out (see figure
2). On order, the Marine will return to the
starting position by extending the hips and
figure 2 straightening the legs (see figure 3). To
ensure proper form, the exercise should not
be executed at a high tempo.

figure 3
42
 BUDDY EXERCISES

10. Buddy Power-Ups

EXECUTION: To begin, one Marine will lay flat on the deck in

a modified position of attention. The other Marine will approach
the Marine on the deck from the direction of the head. In order
to initiate the starting position, the Marine standing will execute a
proper squat and position the hands under the shoulders or in the
armpits of the Marine on the deck. On order, the Marine performing
the power-up will deadlift the Marine on the deck (see figure 1)
and position a leg behind the Marine (see figure 2). The Marine
standing will rotate the hands until the fingers are oriented upward
and continue to drive with the body (see figure 3). Once underneath,
the Marine will continue to drive until both Marines are standing
(see figure 4). On order, the Marine will slowly and safely lower the
Marine to the deck in the reverse order (see figures 5 and 6).

figure 1 figure 2 figure 3

figure 4 figure 5 figure 6

43
 BUDDY EXERCISES

11. Buddy Deadlift

EXECUTION: To begin, one Marine will lay flat on the deck in a

modified position of attention. The other Marine will straddle the
midsection of the Marine on the deck and grasp the belt and trousers
of the Marine on the deck. The Marine standing will execute a
proper squat in order to initiate the starting position (see figure 1).
On order, the Marine standing will execute a deadlift by extending
the legs and forcing the hips up and forward. The Marine standing
shall not use the muscles of the upper body to lift the Marine from
the deck; but rather, will use the leg and back muscles to raise the
Marine from the deck. Throughout the execution of the exercise, the
Marine on the deck must remain completely rigid, in the modified
position of attention, and with the head forward and chin pressed
into the chest (see figure 2). On order, the Marine standing will
slowly and safely lower the other Marine to the deck (see figure 3).

figure 1 figure 2 figure 3

44
 (W) MOVEMENT EXERCISES

Chapter 4
Combat conditioning movement exercises are designed for
movement on the battlefield while under fire, moving to the
objective, or moving a casualty to cover or an aid station. These
movements can be executed individually or as a squad during
Martial Arts Drills and Circuits. Marines are not limited to these
movement techniques.

45
 MOVEMENT EXERCISES

1. Pistol Belt Drag

EXECUTION: To begin, one Marine will be lying with the back on

the deck. The other Marine will straddle the Marine on the deck and
assume a bear crawl position (see bear crawl, page 52), such that the
waistline is above the shoulders of the Marine on the deck. Once in
this position, the Marine on the deck will reach up and tightly grasp
the belt and trousers of the other Marine (see figure 1). On order, the
Marine in the bear crawl position will begin to execute a bear crawl
while dragging the Marine on the deck (see figure 2). The Marine
performing the bear crawl will maintain four points of contact
with the deck: the hands and feet. The Marine performing the bear
crawl will not stand up until the exercise has been conducted for the
designated distance. Additionally, at no time will the Marine on the
deck assist the Marine executing the bear crawl.

figure 1 figure 2

46
 MOVEMENT EXERCISES

2. Firemans Carry

EXECUTION: This movement exercise will begin with both

Marines in the standing position. The Marine performing the carry
will stand perpendicular to the Marine being carried. The Marine
will execute a squat (see squat, page 24) while reaching between the
other Marine’s legs with one arm and grasping the other Marine’s
wrist. The Marine being carried will lean forward until he lies
across the other Marine’s shoulders (see figure 1). The Marine
performing the carry will transition control of the wrist to the hand
that is between the legs of the Marine being carried. Once in this
position, the Marine performing the carry will rise to the standing
position (see figure 2). Throughout the entire execution, the Marine
being carried will place the palm of the free hand in the small of the
back of the Marine performing the carry. On order, the Marine will
rapidly carry the other Marine the designated distance.

figure 1 figure 2

47
 MOVEMENT EXERCISES

3. Under Arm Drag

EXECUTION: This movement exercise will begin with Marines

covered-down and facing the opposite direction of movement. The
Marine standing behind the other Marine and closest to the starting
line will execute the carry. The Marine performing the carry will
thrust the forearms under the other Marine’s armpits, until the
Marine’s back is touching the chest of the Marine performing the
carry. The armpits should be positioned in the bend of the elbow
or on the biceps of the Marine performing the carry. Once in this
position, the Marine executing the drag will lock the hands without
interlocking the fingers (see figure 1). On order, the Marine will
begin to move backwards in the direction of movement. The Marine
that is being dragged will begin to move closer to the deck. The
Marine executing the drag must lower his hips in order to remain
upright throughout the carry (see figure 2). The feet of the Marine
being carried will be splayed such that the instep of the foot is facing
upward. At no time will the Marine being carried dig the heels into
the deck or place the soles of the feet on the deck. Additionally, at
no time will the Marine being carried assist the Marine executing the
drag.

figure 1 figure 2

48
 MOVEMENT EXERCISES

4. Cross Body Carry

EXECUTION: This movement exercise will begin with both

Marines in the standing position. The Marine performing the carry
will stand perpendicular to the Marine being carried. The Marine
performing the carry will wrap one arm over the near shoulder,
around the head, and under the armpit of the Marine being carried
(see figure 1). The Marine performing the carry will lean forward
slightly, bending at the hips and maintaining a straight back and
slightly bent knees. The Marine being carried will lie across the
back of the Marine performing the carry. The Marine performing the
carry will reach over legs of the Marine being carried and place the
free arm around the other Marine’s legs, grasping the leg closest to
the deck. The Marine performing the carry will straighten up, lifting
the other Marine off the deck, and adjust the Marine being carried
such that he or she is parallel to the deck and positioned at or above
the hips of the Marine performing the carry (see figures 2 and 3). On
order, the Marine will rapidly carry the other Marine the designated
distance.

figure 1 figure 2 figure 3

49
 MOVEMENT EXERCISES

5. Buddy Drag

EXECUTION: This movement exercise will begin with Marines

covered-down and facing the direction of movement. The Marine
standing in front of the other Marine and closest to the starting line
will execute the carry. The Marine being carried will thrust both
arms over the shoulders of the Marine performing the carry. Once
in this position, the Marine being carried will lock the hands without
interlocking the fingers (see figure 1). The Marine performing the
carry will ensure that his or her shoulders are seated in the armpits
of the Marine being carried. The Marine performing the carry will
grasp the wrists or forearms of the Marine being carried (see figure
2). At no time will the forearms of the Marine being carried contact
the neck or throat of the Marine performing the carry. Additionally,
the feet of the Marine being carried will remain in contact with the
deck; however, at no time will the Marine being carried place the
soles of the feet on the deck. Further, at no time will the Marine
being carried assist the Marine executing the drag. On order, the
Marine will rapidly carry the other Marine the designated distance
(see figure 3).

figure 1 figure 2 figure 3

50
 MOVEMENT EXERCISES

6. Piggy Back

EXECUTION: This movement exercise will begin with Marines

covered-down and facing the direction of movement. The Marine
standing in front of the other Marine and closest to the starting line
will execute the carry. The Marine being carried will place the hands
on the shoulders of the Marine performing the carry. The Marine
performing the carry will lean forward slightly, bending at the hips
and maintaining a straight back and slightly bent knees. The Marine
being carried will jump onto the back of the Marine performing the
carry and lock the hands, without interlocking the fingers, around
the shoulders of the Marine performing the carry. The Marine
performing the carry will reach over the legs of the Marine being
carried and grasp the hamstrings or behind the knees (see figure
1). The Marine performing the carry will straighten up, lifting the
other Marine, and adjust the Marine being carried such that he or she
is perpendicular to the deck and positioned at or above the hips of
the Marine performing the carry (see figure 2). At no time will the
forearms of the Marine being carried contact the neck or throat of the
Marine performing the carry. On order, the Marine will rapidly carry
the other Marine the designated distance.

figure 1 figure 2

51
 MOVEMENT EXERCISES

7. Bear Crawl

EXECUTION: The Marine will begin by maintaining four points

of contact with the deck: the hands and feet. The Marine will face
the deck and move forward by placing the right hand and left foot
forward (see figure 1). Once both the hand and foot are on the
ground, the Marine will move forward by placing the left hand and
right foot forward (see figure 2). The Marine will continue in this
manner until the prescribed distance has been reached. The Marine
performing the bear crawl will not stand up until the exercise has
been conducted for the designated distance. At no time will the
knees make contact with the deck.

figure 1 figure 2

52
 MOVEMENT EXERCISES

8. Crab Walk

EXECUTION: The Marine will begin by maintaining four points

of contact with the deck: the hands and feet. The Marine will face
away from the deck, maintain elevated hips, and support the body
with only the hands and feet. The Marine will move forward by
placing the left hand and right foot forward (see figures 1 and 2).
Once both the hand and foot are on the ground, the Marine will
move forward by placing the right hand and left foot forward. The
Marine will continue in this manner until the prescribed distance has
been reached. The Marine performing the crab walk will not stand
up until the exercise has been conducted for the designated distance.
At no time will the Marine rest on the heels or allow the hips to
contact the deck. Exercise variations include performing the crab
walk laterally, as well as in a linear fashion.

figure 1 figure 2

53
(This page intentionally left blank.)

54
 (W) STRENGTH TRAINING WITH
FIELD EQUIPMENT

Chapter 5
Combat conditioning strength training incorporates ammo cans,
water cans, and sand bags to develop strength and power through
a full range of motion to assist in martial tasks while providing a
foundation for martial and combative skills.

55
 (W) AMMO AND WATER CAN EXERCISES

Ammo and water can exercises were developed to allow the

individual Marine to use equipment other than that regularly
associated within the gym environment. The use of austere
equipment accentuates the importance of functional movements.
Together, these movements improve core strength, develop
strength and power, and increase range of motion.

56
 AMMO AND WATER CAN EXERCISES

1. Lunge

EXECUTION: The Marine will begin in

the standing position with the feet shoulder
width apart. The stomach will be sucked
in and the back flat. The arms will be fully
extended at the sides with the fingers and
thumbs completely grasping the object.
The head will be erect at all times. The
exercise will be executed to a four-count
cadence. On the command one, the Marine figure 1
will step forward. The heel of the foot will
make contact with the deck first, followed
by the rest of the foot. The step should be
wide enough to keep the knee from moving
forward of the toes. The rear foot will
provide balance during the exercise (see
figure 1). On two, the Marine will lower
the hips until the rear knee almost makes
contact with the deck. Both the lead and
rear legs will be bent at approximately
90 degree angles (see figure 2). On the figure 2
command three, the Marine will rise up and
begin to push off with the lead foot. The
heel will be the last portion of the lead foot
to break contact with the deck. On four, the
Marine will have returned to the starting
position (see figure 3). The Marine will
then alternate legs and repeat the exercise
as prescribed above. To ensure proper form,
the exercise should not be executed at a high
tempo.

figure 3

57
 AMMO AND WATER CAN EXERCISES

2. Straight Leg Dead Lift

EXECUTION: The Marine will stand upright with the feet 6 to 9

inches apart. The arms will be fully extended at the sides with the
fingers and thumbs completely grasping the object (see figure 1).
This exercise may be executed to the commands up and down or as
a four-count cadence. On order, the Marine will position the objects
in front of the body and bend forward, keeping the stomach sucked
in tightly, the back flat, and the knees slightly bent (see figure 2). On
order, the Marine will raise the torso, keeping the stomach tight and
the back flat. The hips will be pushed forward and the Marine will
return to the starting position (see figure 3).

figure 1 figure 2 figure 3

58
 AMMO AND WATER CAN EXERCISES

3. Split Squat

EXECUTION: The Marine will begin the exercise with one leg
forward. The stomach will be sucked in and the back straight. The
arms will be fully extended at the sides with the fingers and thumbs
completely grasping the object. The head will be erect at all times
(see figure 1). This exercise may be executed to the commands down
and up or as a four-count cadence. On order, the Marine will lower
the hips straight down. The shoulders and hips will travel on the
same imaginary line throughout the entire movement, as if the torso
was affixed to a pole. The rear leg will be the working leg and the
lead leg will provide the balance throughout the exercise (see figure
2). On order, the Marine will rise up by extending the rear leg while
keeping the stomach in and the back straight. The torso will continue
to move as if it were affixed to a pole until the Marine returns to
the starting position (see figure 3). The Marine will continue the
exercise until the assigned repetitions are accomplished before
switching legs.

figure 1 figure 2 figure 3

59
 AMMO AND WATER CAN EXERCISES

4. Squat

EXECUTION: The Marine will begin in the standing position with

the feet shoulder width apart. The stomach will be sucked in and
the back flat. The arms will be fully extended at the sides with the
fingers and thumbs completely grasping the object. Alternatively,
the arms may be positioned perpendicular to the deck, elbows bent
and pointing outboard, forearms parallel to the deck, and hands
grasping the object behind the head. The head will be erect at all
times (see figures 1a and 2a). On order, the Marine will bend at the
knees, keeping the stomach sucked in and the back flat. The knees
will not move forward past the toes. Although the optimal bend in
the knee will result in slightly less than a 90 degree angle, individual
flexibility will determine
the Marine’s ability to
perform a deep squat. The
lumbar curve of the lower
back will be maintained
throughout the course of
the exercise; weight will
be distributed through
the heels, while the chest
and posterior are pushed
out. Arm positioning figure 1a figure 1b
will not change during
the course of the exercise
(see figures 1b and 2b).
On order, the Marine
will return to the starting
position by extending the
hips and straightening the
legs. To ensure proper
form, the exercise should
not be executed at a high
tempo. figure 2a figure 2b
60
 (W) SAND BAG MEDICINE BALL EXERCISES

The sand bag medicine ball exercises were developed to allow the
Marine to utilize the core strength, develop power, increase range of
motion, and increase team work during combative movements and
tasks. The weight of the sand bag should not exceed 10 lbs.

61
 SAND BAG MEDICINE BALL EXERCISES

Stance

EXECUTION: The Marine will

begin with the feet approximately
shoulder width apart and knees
slightly bent. The elbows will be
positioned at the Marine’s sides and
the hands will be placed on both
sides of the sand bag; the fingers will
be spread. There will be a slight lean
forward at the waist while the chest
is forward, the back flat, and the
stomach sucked in tightly. The head
will remain in a neutral position.

Receive and Toss Hand Position

When receiving and after tossing the
sand bag, the Marine’s palms will be
facing slightly outboard at an angle,
fingers spread, and thumbs pointing
down. The arms will be extended
with a slight bend in the elbows.
The Marine will remain in the proper
stance with the feet approximately
shoulder width apart and knees
slightly bent. There will be a slight
lean forward at the waist while the
chest is forward, the back flat, and the stomach sucked in tightly.
The head will remain in a neutral position. When receiving the sand
bag, the Marine must begin to decelerate the sand bag once it has
made contact with the fingertips and hands. Proper deceleration is
performed by catching the sand bag and bringing it into or behind
the body, while simultaneously slowing the sand bag’s momentum.
The Marine must ensure that the elbows remain positioned close to
the body at all times.
62
 SAND BAG MEDICINE BALL EXERCISES

1. Russian

EXECUTION: The Marine will begin in the proper stance with the
feet approximately shoulder width apart and knees slightly bent (see
stance, page 62). The arms will be fully extended and the sand bag
will be held in front of the body, at or below waist level (see figure
1). On order, the Marine will raise the sand bag overhead while
maintaining fully extended arms and slight bends in the elbows. The
Marine will ensure the back is flat and stomach sucked in tightly; the
range of motion shall not cause the Marine to sway or break stance
(see figure 2). On order, the Marine will lower, not drop, the sand
bag to the starting position (see figure 3).

figure 1 figure 2 figure 3

63
 SAND BAG MEDICINE BALL EXERCISES

2. Axe Chopper

EXECUTION: The Marine will begin in the proper stance with the
feet approximately shoulder width apart and knees slightly bent (see
stance, page 62). The arms will be fully extended and the sand bag
will be held in front of the body, at or below waist level. On order,
the Marine will raise the sand bag overhead while maintaining fully
extended arms and slight bends in the elbows. The Marine will
ensure the back is flat and stomach sucked in tightly; the range of
motion shall not cause the Marine to sway
or break stance (see figure 1). On order,
the Marine will allow gravity to lower
the sand bag to the starting position; the
Marine will simultaneously squat. Once
the sand bag has reached the lowest point
of travel, it should be positioned between
the legs with the Marine in a squat position
(see figure 2). On order, the Marine will
return to the starting position by extending
the hips and straightening the legs.

figure 1

figure 2

64
 SAND BAG MEDICINE BALL EXERCISES

3. Ball Slam

EXECUTION: The Marine will begin in the proper stance with the
feet approximately shoulder width apart and knees slightly bent (see
stance, page 62). The arms will be fully extended and the sand bag
will be held in front of the body, at or below waist level. On order,
the Marine will raise the sand bag overhead while maintaining fully
extended arms and slight bends in the elbows. The Marine will
ensure the back is flat and stomach sucked in tightly; the range of
motion shall not cause the Marine to sway or break stance, although
the Marine may rise to the toes (see figure 1). On order, the Marine
will forcefully slam the sand bag into the deck while simultaneously
squatting. Once the
sand bag has reached
the lowest point of
travel, it should be
positioned between the
legs with the Marine
in a squat position (see
figure 2). The Marine
will attempt to catch
the sand bag on the
bounce by scooping
the hands underneath figure 1 figure 2
it (see figure 3). On
order, the Marine
will extend the hips,
straighten the legs, and
return the sand bag
overhead in order to
continue the exercise
(see figure 4).

figure 3 figure 4
65
 SAND BAG MEDICINE BALL EXERCISES

4. Wall Ball

EXECUTION: The Marine will begin in the proper stance with the
feet approximately shoulder width apart and knees slightly bent (see
stance, page 62). The arms will be bent and the sand bag will be
held in front of the body, at or below chin level. The elbows will
be bent and directly under the sand bag. On order, the Marine will
bend at the knees, keeping the stomach sucked in and the back flat.
The knees will not move forward past the toes. Although the optimal
bend in the knee will result in slightly less than a 90 degree angle,
individual flexibility will determine the Marine’s ability to perform
a deep squat. The lumbar curve of the lower back will be maintained
throughout the course of the exercise; weight will be distributed
through the heels, while the chest and posterior are pushed out. The
Marine will maintain the sand bag in front of the body, at or below
chin level (see figure 1). The Marine will forcefully explode
upward, extending the hips and straightening the legs, wile
simultaneously tossing the sand bag against the wall to a height of
approximately ten feet. The Marine will ensure that the arms are
fully extended with slight bends in the elbows, the hands open, and
fingers spread (see figure 2). The Marine will allow gravity to
return the sand bag and will attempt to catch it using proper hand
positioning and deceleration techniques (see receive and toss hand
position, page 62). Once the sand bag has returned to the Marine’s
fingertips and hands, the arms will recoil to the bent position and
the sand bag will be held in front of the body, at or below chin
level. The elbows will be bent and directly under the sand bag. The
Marine will bend at the knees, keeping the stomach sucked in and
the back flat, and return to the proper squat position (see figure 3).

66
 SAND BAG MEDICINE BALL EXERCISES

figure 1 figure 2 figure 3

67
 SAND BAG MEDICINE BALL EXERCISES

5. Chest Press

EXECUTION: The Marine will begin in the

proper stance with the feet approximately
shoulder width apart and knees slightly bent
(see stance, page 62). The arms will be
bent and the sand bag will be held in front
of the body, at chest level. The elbows will
remain positioned tightly against the body
(see figure 1). On order, the Marine will
figure 1 extend the arms, pressing the sand bag to
the front. The elbows will remain in and
the sand bag will travel parallel to the deck
at chest height. The Marine will ensure the
back is flat and stomach sucked in tightly;
the range of motion shall not cause the
Marine to sway or break stance (see figure
2). After full extension, the Marine will
rapidly retract the sand bag to the starting
position (see figure 3). This exercise will
be conducted as quickly as possible without
sacrificing proper technique.
figure 2

figure 3
68
 SAND BAG MEDICINE BALL EXERCISES

6. Over Head Toss

EXECUTION: Both Marines will begin facing one another in the

proper stance with the feet approximately shoulder width apart and
knees slightly bent (see stance, page 62). Both Marines will receive
and toss the sand bag in the manner prescribed (see receive and
toss hand position, page 62). One Marine will stand with the sand
bag behind the head, and the elbows in line with the shoulders and
pointing forward (see figure 1).
The Marine will toss the sand
bag by extending it overhead
and releasing it toward the
receiving Marine. The Marine
tossing the sand bag will toss
it in a straight line, aiming at
the receiving Marine’s hands.
When releasing the sand bag, figure 1
the Marine will do so by
rotating the thumbs downward
and remaining in this position
awaiting the return of the sand
bag (see figure 2). The Marine
receiving the sand bag will
absorb the momentum of the
sand bag by decelerating it to
the starting position behind the figure 2
head (see figure 3). The
receiving Marine will
immediately toss the sand bag to
the other Marine.

figure 3

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 SAND BAG MEDICINE BALL EXERCISES

7. Over Head Press

EXECUTION: The Marine will begin in the

proper stance with the feet approximately
shoulder width apart and knees slightly bent
(see stance, page 62). The arms will be bent
and the sand bag will be held in front of the
body, at chest level. The elbows will remain
positioned tightly against the body (see
figure 1). On order, the Marine will extend
figure 1 the arms, pressing the sand bag upward. The
elbows will remain in and the sand bag will
travel perpendicular to the deck until full
extension is reached. The Marine will
ensure the back is flat and stomach sucked
in tightly; the range of motion shall not
cause the Marine to sway or break stance
(see figure 2). After full extension, the
Marine will rapidly retract the sand bag to
the starting position (see figure 3). This
exercise will be conducted as quickly as
possible without sacrificing proper
figure 2 technique.

figure 3

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 SAND BAG MEDICINE BALL EXERCISES

8. Lunge and Reach

EXECUTION: The Marine will begin in the standing position with

the feet shoulder width apart. The stomach will be sucked in and
the back flat. The arms will be bent and the sand bag will be held
in front of the body, at chest level. The head will be erect at all
times. The exercise will be executed to a four-count cadence. On
the command one, the Marine will step forward. The heel of the
foot will make contact with the deck first, followed by the rest of the
foot. The step should be wide enough to keep the knee from moving
forward of the toes. The rear foot will provide balance during the
exercise (see figure 1). On two, the Marine will lower the hips until
the rear knee almost makes contact with the deck. Both the lead and
rear legs will be bent at approximately 90 degree angles. The Marine
will fully extend the arms, pressing the sand bag to the front. The
elbows will remain in line with the shoulders and the sand bag will
travel parallel to the deck at chest height (see figure 2). On the
command three, the Marine will rapidly retract the sand bag to the
starting position, rise up, and begin to push off with the lead foot.
The heel will be the last portion of the lead foot to break contact
with the deck. On four, the Marine will have returned to the starting
position. The Marine will then alternate legs and repeat the exercise
as prescribed above (see figure 3). To ensure proper form, the
exercise should not be executed at a high tempo.

figure 1 figure 2 figure 3

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 SAND BAG MEDICINE BALL EXERCISES

9. Over Head Lunge

EXECUTION: The Marine will begin in the standing position with

the feet shoulder width apart. The stomach will be sucked in and
the back flat. The head will be erect at all times. One arm will be
fully extended overhead with the elbow locked. The sand bag will
be grasped in the hand of the fully extended arm and maintained
overhead throughout the duration of the exercise. The other arm
may be used to maintain the Marine’s balance (see figure 1). On
order, the Marine will step forward. The heel of the foot will make
contact with the deck first, followed by the rest of the foot. The
step should be wide enough to keep the knee from moving forward
of the toes. The rear foot will provide balance during the exercise.
The Marine will lower the hips until the rear knee almost makes
contact with the deck. Both the lead and rear legs will be bent at
approximately 90 degree angles (see figure 2). On order, the Marine
will rise and begin to push off with the lead foot. The heel will be
the last portion of the lead foot to break contact with the deck (see
figure 3). The Marine will then alternate legs and repeat the exercise
as prescribed above. To ensure proper form, the exercise should not
be executed at a high tempo.

figure 1 figure 2 figure 3

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 SAND BAG MEDICINE BALL EXERCISES

10. Chest Toss

EXECUTION: Both Marines will begin facing one another in the

proper stance with the feet approximately shoulder width apart
and knees slightly bent (see stance, page 62). Both Marines will
receive and toss the sand bag in the manner prescribed (see receive
and toss hand position, page 62). One Marine will stand with the
sand bag held in front of the body at chest level. The elbows will
remain positioned close to the body (see figure 1). The Marine
will toss the sand bag by rapidly extending the arms and releasing
the sand bag toward the receiving Marine. The Marine tossing the
sand bag will toss it in a straight line, parallel with the deck, aiming
at the receiving Marine’s hands. When releasing the sand bag, the
Marine will do so by rotating the thumbs downward and remaining
in this position awaiting the return of the sand bag. The Marine
receiving the sand bag will absorb the momentum of the sand bag by
decelerating it to the starting position in front of the body (see figure
2). The receiving Marine will immediately toss the sand bag to the
other Marine.

figure 1

figure 2

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 SAND BAG MEDICINE BALL EXERCISES

11. Single Arm Sand Bag Push-Up

EXECUTION: The Marine will begin in the front leaning rest

position with the hands shoulder width apart. The sand bag will be
positioned under one shoulder with the hand directly on top of it.
The “V” between the thumb and forefinger will be in line with the
shoulder. The elbows will not point away from the torso more than
45 degrees. Throughout the entire exercise the Marine will keep the
stomach sucked in and the back flat. The hips should be in line with
the shoulders and the head will be in a neutral position (see figure 1).
The exercise can be executed to the commands up and down or four-
count cadence. On order, the Marine will lower the torso and lower
body to the deck, maintaining the previously described alignment,
until the chest is even with the sand bag (see figure 2). On order,
the Marine will press to the up position and hold (see figure 3). The
stomach will be sucked in tightly and the back straight. The arms
will be straight and elbows locked out; the hips will remain up and
in alignment with the shoulders. To ensure proper form, the exercise
should not be executed at a high tempo.

figure 1 figure 2 figure 3

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 SAND BAG MEDICINE BALL EXERCISES

12. Plyo Push-Up

EXECUTION: The Marine will begin in the front leaning rest

position with the hands shoulder width apart. The sand bag will
be positioned under the chest and between the shoulders. The “V”
between the thumb and forefinger will be in line with the shoulder.
The elbows will not point away from the torso more than 45 degrees.
Throughout the entire exercise the Marine will keep the stomach
sucked in and the back flat. The hips should be in line with the
shoulders and the head will be in a neutral position. On order, the
Marine will lower the torso and lower body to the deck, maintaining
the previously described alignment, until the chest is even with
the sand bag. Upon executing the down position of a push-up, the
Marine will explosively push off the deck, relocating both hands
atop the sand bag (see figure 1). Once the hands touch the sand bag,
the Marine will rapidly push off the sand bag, relocating one hand
on either side of the sand bag and returning to the proper push-up
position (see figure 2). The Marine will continue to execute push-
ups in the manner described above (see figure 3).

figure 1 figure 2 figure 3

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 SAND BAG MEDICINE BALL EXERCISES

13. Sit and Reach

EXECUTION: The Marine will begin by lying on the deck with

arms straight and extended perpendicular to the torso. The Marine
will hold the sand bag parallel to the deck above the chest. The
Marine will keep the knees bent and feet in contact with the deck at
all times (see figure 1). On order, the Marine will suck the stomach
in and force the lower back into the deck. The Marine will use the
abdominal muscles to raise the torso off the deck (see figure 2) and
into the seated position (see figure 3). On order, the Marine will
lower the torso back to the deck (see figure 4), until the Marine has
returned to the starting position (see figure 5). The arms will remain
perpendicular to the deck throughout the entire exercise and the back
will remain as straight as possible.

figure 1 figure 2

figure 3 figure 4

figure 5
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 SAND BAG MEDICINE BALL EXERCISES

14. Seated Twist

EXECUTION: The Marine will begin in the seated position with the
stomach tight, chest out, and a slight arch in the lower back. The
sand bag will be held in front of the body at chest level; the elbows
will remain positioned close to the body and the heels will remain
in contact with the deck throughout the entire exercise (see figure
1). This exercise may be executed to a four-count cadence. On
the command one, the Marine will move the sand bag to the left by
keeping the stomach tight and rotating the hips and shoulders (see
figure 2). On two, the Marine will return to the starting position.
On the command three, the Marine will rotate to the right in the
previously described manner (see figure 3). On four, the Marine will
return to the starting position. At no time will the Marine’s elbows
or the sand bag touch the deck.

figure 1

figure 2

figure 3
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 SAND BAG MEDICINE BALL EXERCISES

15. Side to Side Twist

EXECUTION: The Marine will begin in the

proper stance with the feet approximately
shoulder width apart and knees slightly bent
(see stance, page 62). The sand bag will be
positioned to the Marine’s left; the left hand
will be beneath the sand bag and the left arm
will be slightly bent. The right hand will be
on top of the sand bag and the right arm will
figure 1 be fully extended, parallel to the deck, and
crossing the Marine’s chest (see figure 1). The
exercise may be executed as a two or four-
count cadence. On order, the Marine will twist
to the right, rotating the hips and shoulders,
while simultaneously reversing the hand
placement and arm extension. The movement
is complete when the sand bag is on the
Marine’s right; the right hand beneath the sand
bag and the right arm slightly bent. The left
hand will be on top of the sand bag and the left
arm fully extended, parallel to the deck, and
figure 2 crossing the Marine’s chest (see figure 2). On
order, the Marine will transition to the left, in
the previously described manner, until the sand
bag is again positioned to the Marine’s left
(see figure 3). The path of the sand bag will
always be chest level and parallel to the deck.
Additionally, the Marine may raise the left and
right heels to allow for proper follow through.

figure 3

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 SAND BAG MEDICINE BALL EXERCISES

16. Under Hand Toss

EXECUTION: Both Marines will begin facing one another in a

modified squat position with the feet approximately shoulder width
apart and knees slightly bent (see stance, page 62). Both Marines
will receive and toss the sand bag in the manner prescribed (see
receive and toss hand position, page 62). One Marine will begin
with arms extended toward the deck and the sand bag held between
the legs (see figure 1). The Marine without the sand bag will begin
in the same position with the hands in the receiving position. The
Marine will toss the sand bag by extending the arms in an underhand
fashion, aiming at the receiving Marine’s hands, and tossing the
sand bag in a straight line. When releasing the sand bag, the Marine
will keep the stomach tight, back flat, and using the arms without
rising out of the modified squat position (see figure 2). The Marine
receiving the sand bag will absorb the momentum of the sand bag by
decelerating it to the starting position between the legs (see figure 3).
The receiving Marine will immediately toss the sand bag to the other
Marine.

figure 1 figure 2

figure 3

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 SAND BAG MEDICINE BALL EXERCISES

17. Wood Chopper

EXECUTION: The Marine will begin in the

proper stance with the feet approximately
shoulder width apart and knees slightly
bent (see stance, page 62). The back will
be straight with the stomach sucked in
tightly. The arms will be extended and the
elbows slightly bent. The sand bag will
be positioned above the Marine’s right
figure 1 shoulder; the hands will be positioned on
the sides of the sand bag (see figure 1). On
order, the Marine will rotate the hips and
shoulders, lowering the sand bag across the
body (see figure 2), ending at the opposite
hip (see figure 3). The left heel may rise to
allow for proper follow through. On order,
the Marine will rotate the hips and shoulder,
raising the sand bag across the body, until
the sand bag is again positioned above the
Marine’s right shoulder.
figure 2

figure 3

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 SAND BAG MEDICINE BALL EXERCISES

18. Side Toss

EXECUTION: Both Marines will begin facing one another in the

proper stance with the feet approximately shoulder width apart
and knees slightly bent (see stance, page 62). Both Marines will
receive and toss the sand bag in the manner prescribed (see receive
and toss hand position, page 62). One Marine will stand with the
arms fully extended, elbows slightly bent, and sand bag positioned
to the right side of the body (see figure 1). The Marine will toss the
sand bag by rotating the hips and shoulders while simultaneously
elevating the arms. The Marine tossing the sand bag will toss it in a
straight line, aiming at the receiving Marine’s hands (see figure 2).
When releasing the sand bag, the Marine will do so in an underhand
fashion and remaining in the receiving position awaiting the return
of the sand bag. The Marine receiving the sand bag will absorb
the momentum of the sand bag by decelerating it to the starting
position to the right side of the body, with the arms fully extended
and the elbows slightly bent (see figure 3). The receiving Marine
will immediately toss the sand bag to the other Marine. Once time
or repetition requirements have been satisfied, the Marines will
reposition the sand bag on the left side of the body, perform the
exercise in the previously described manner, and fulfill time or
repetition requirements.

figure 1 figure 2

figure 3
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 (W) SAND BAG WITH HANDLE EXERCISES

The sand bag with handle exercises were developed to train a

Marine’s explosive power utilizing hip extension and core strength.
The multi-joint movements trained in these exercises allows
the body to work as one unit, increasing muscular strength and
endurance, and reducing the risk of injury.

Refer to page 62 to review the stance position.

82
 SAND BAG WITH HANDLE EXERCISES

1. Sand Bag Clean

EXECUTION: The Marine will begin in the

proper stance with the feet approximately
shoulder width apart and knees slightly
bent (see stance, page 62). The back will
be straight with the stomach sucked in
tightly. The sand bag will be positioned
between the Marine’s legs. One arm will
be fully extended with the hand grasping
the sand bag handle. On order, the Marine figure 1
will aggressively lift the sand bag from
between the legs by explosively generating
momentum through hip and leg extension
(see figure 1). The Marine will quickly
elevate the elbow, causing the arm to bend
(see figure 2). The explosive momentum
exerted upon the sand bag will create a
moment of temporary weightlessness,
during which the Marine will change levels
and position him or herself under the sand
bag. The bent arm will create a “cradle”
between the forearm and shoulder in which figure 2
to receive the sand bag (see figure 3). The
Marine will not “flick” the wrist to position
the sand bag in the “cradle.” The sand bag
should be slowly and safely returned to
the starting position with the assistance of
gravity.

figure 3

83
 SAND BAG WITH HANDLE EXERCISES

2. Sand Bag Swing

EXECUTION: The Marine will begin with the feet approximately

shoulder width apart and knees bent (see stance, page 62). The
back will be straight with the stomach sucked in tightly. The sand
bag will be positioned between the Marine’s legs. The arms will be
fully extended with the hands grasping the slack just below the sand
bag handle (see figure 1). On order, the Marine will aggressively
lift the sand bag from between the legs by explosively generating
momentum through hip and leg extension (see figure 2). The
full hip extension will quickly elevate the sand bag to eye level
or slightly above (see
figure 3). The sand bag
will naturally fall to the
deck, guided between
the legs by the Marine’s
fully extended arms
(see figure 4). The arms
will remain straight and
fully locked out. The
Marine will neither use
the musculature of the
figure 1 figure 2 upper body to elevate the
sand bag, nor will the
Marine bend at the waist
to compensate for the
weight of the sand bag.
This exercise can be
performed with a two- or
one-handed grip on the
sand bag handle.

figure 3 figure 4
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 SAND BAG WITH HANDLE EXERCISES

3. Sand Bag Push Press

EXECUTION: The Marine will begin with the feet approximately

shoulder width apart and knees bent (see stance, page 62). The back
will be straight with the stomach sucked in tightly. The head will
be erect throughout the exercise. The sand bag will be positioned
on the Marine’s right shoulder. The right arm will be bent with the
forearm almost perpendicular to the deck and the elbow in line with
the shoulder. The right hand will grasp the sand bag handle. The left
arm may be used to assist the Marine’s balance (see figure 1). On
order, the Marine will slightly lower the center of gravity through hip
and knee flexion; this technique is known as the “dip.” The Marine
will quickly follow the “dip” by extending the hips and knees, while
simultaneously extending the right arm upward into the fully locked
out position; this technique is known as the “drive” (see figure 2).
After executing the “dip” and “drive,” the Marine’s right arm will
be fully locked out, while the hips will be forward, legs straight, and
knees slightly bent (see figure 3). The sand bag should be slowly and
safely returned to the starting position with the assistance of gravity.
Once time or repetition requirements have been satisfied, the Marine
will reposition the sand bag on the left side of the body, perform
the exercise in the previously described manner, and fulfill time or
repetition requirements.

figure 1 figure 2 figure 3

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 SAND BAG WITH HANDLE EXERCISES

4. Sand Bag Snatch

The Marine will begin in the proper stance

with the feet approximately shoulder width
apart and knees slightly bent (see stance,
page 62). The back will be straight with the
stomach sucked in tightly. The sand bag
will be positioned between the Marine’s
legs. One arm will be fully extended with
the hand grasping the sand bag handle.
On order, the Marine will aggressively
figure 1
lift the sand bag from between the legs by
explosively generating momentum through
hip and leg extension (see figure 1). The
Marine will quickly elevate the elbow,
causing the arm to bend (see figure 2). The
explosive momentum exerted upon the
sand bag will create a moment of temporary
weightlessness, during which the Marine
will change levels and position him or
herself under the sand bag. Once under the
sand bag, the Marine will receive the sand
figure 2 bag by fully extending the arm and locking
the elbow (see figure 3). The Marine will
not “flick” the wrist to position the sand bag
in the fully extended position. The sand
bag should be slowly and safely returned to
the starting position with the assistance of
gravity.

figure 3

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 SAND BAG WITH HANDLE EXERCISES

5. Sand Bag Get-Ups

EXECUTION: The Marine will begin by lying on the back with the
shoulder blades flat on the deck. One arm will be fully extended
and almost perpendicular to the body, while the other arm will be
fully extended and perpendicular to the deck with the elbow locked.
The hand will be in line with the shoulder and grasping the handle
of the sand bag (see figure 1). The arm will be fully extended at all
times and the elbow locked out. The Marine will continually keep
the head and eyes oriented on the sand bag throughout the exercise.
On order, the Marine will sit up and place the free hand on the deck
for balance and support. The Marine will post the foot opposite the
free hand flat on the deck and pull the other leg between the posted
leg until the Marine is in a kneeling position (see figure 2). From
the kneeling position, the Marine will begin to stand while keeping
the arm fully extended and the elbow
locked (see figure 3). Once fully
upright (see figure 4), the Marine will
reverse the process until he or she has
returned to the starting position. One
repetition consists of the movement
from the starting position to standing
figure 1 and back to the starting position.

figure 2 figure 3 figure 4

87
 SAND BAG WITH HANDLE EXERCISES

6. Sand Bag Squat Press

EXECUTION: The Marine will begin in the proper stance with the
feet approximately shoulder width apart and knees slightly bent (see
stance, page 62). The arms will be bent and the sand bag will be
held in front of the body, at or below chin level. The elbows will
be bent and directly under the sand bag. On order, the Marine will
bend at the knees, keeping the stomach sucked in and the back flat.
The knees will not move forward past the toes. Although the optimal
bend in the knee will result in slightly less than a 90 degree angle,
individual flexibility will determine the Marine’s ability to perform
a deep squat. The lumbar curve of the lower back will be maintained
throughout the course of the exercise; weight will be distributed
through the heels, while the chest and posterior are pushed out. The
Marine will maintain the sand bag in front of the body, at or below
chin level (see figure 1). The Marine will drive upward, extending
the hips and straightening the legs, while simultaneously extend the
arms, pressing the sand bag upward (see figure 2). The elbows will
remain in and the sand bag will travel perpendicular to the deck until
full extension is reached. The Marine will ensure the back is flat and
stomach sucked in tightly; the range of motion shall not cause the
Marine to sway or break stance (see figure 3). After full extension,
the Marine will rapidly retract the sand bag to the starting position.
This exercise will be conducted as quickly as possible without
sacrificing proper technique.

figure 1 figure 2 figure 3

88
 AGILITY TRAINING
AND TACTICAL SPRINTS

Chapter 6
Doing agility training gives you the ability to change directions
quickly and reduces chances of injury to the body. Agility training
is important from the aspect of doing patrols in low light conditions,
assaulting an objective, airborne operations, in close fighting,
and bayonet engagements, etc. Agility training teaches the body
to move in various directions without slowing the body down.
Agility training addresses our bio-motor ability, center of gravity,
equilibrium, movement patterns, and muscle programmability, thus
increasing our ability to move on the open battlefield with increased
combat coordination. This can be done in many forms, such as cone
drills, agility ladders, dyna disc, mini hurdles, etc.) These drills can
be integrated into immediate action drills, command and control
drills, fire and movement around obstacles with an individual, squad
and even section. It is important when you are designing agility
drills that you start simple first and move into more complex drills as
you progress your Marines.

89
 AGILITY TRAINING AND TACTICAL SPRINTS

Cone Drills Diagram

Cone drills are a tool for training agility. Agility is the ability to
change direction or change a movement pattern quickly. Cone drills
train a Marine to react quickly on the battlefield and decrease the
chances of lower extremity injury due to the body’s adaptation from
training this type of movement. Cone drills train the body to move
in various directions by helping Marines increase their coordination,
speed, balance, accuracy, and reaction.

Box Drill

1. Forward run
2. Shuffle
3. Backward run
4. Carioca

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AGILITY TRAINING AND TACTICAL SPRINTS

Cone Drills Diagram

Zigzag Drill

Sprints

W Drill

1 2 3 4 5

1. Forward run
2. Backward run
3. Shuffle
4. Shuffle
5. Carioca

91
 AGILITY TRAINING AND TACTICAL SPRINTS

Cone Drills Diagram

L Drill

Sprints

T Drill

1. Forward run
2. Shuffle
3. Carioca
4. Shuffle
5. Backward run

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AGILITY TRAINING AND TACTICAL SPRINTS

Cone Drills Diagram

10-5-10 Drill

1
2

Sprints

K Drill

1. Forward run
2. Shuffle
3. Shuffle
4. Shuffle
5. Shuffle
6. Backward run

93
 AGILITY TRAINING AND TACTICAL SPRINTS

Ladder Drills
Ladder drills are good for developing “quick feet” and training the
body to swiftly change directions or movement patterns. Agility
drills, particularly ladder drills, promote coordination, as well as
linear and lateral speed.

Linear Drill

Lateral Drill

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 AGILITY TRAINING AND TACTICAL SPRINTS

Box Jump Drill

Jumping and landing skills are invaluable for the Marine to have.
Box jumps are good for building power and explosiveness. They
also promote balance, agility, coordination, and accuracy. There are
many variations of jumps including broad, vertical, and depth jumps.

95
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96
 (W) SIX FUNDAMENTAL MOVEMENTS
WITH A BARBELL

Chapter 7
The Combat Conditioning Program was designed to give Marines
knowledge and ideas for conducting physical training while
deployed or in the field. However, if Marines have access to a
gym with barbells, dumbbells, and room to work, the following
exercises are an invaluable tool for training functional movement.
IMPORTANT: The body squat should be perfected before any
weighted movement is executed.

97
 MOVEMENT WITH A BARBELL

1. Back Squat

EXECUTION: The Marine will begin in the proper stance with the
feet approximately shoulder width apart and knees slightly bent (see
stance, page 62). The bar will be evenly distributed between the
trapezius and deltoid muscles and resting comfortably. The Marine
will not rest the bar at the base of the neck or top of the spine. The
hands will be placed evenly on the bar and as close to the body as
possible in order to control the weight during movement. By
keeping the grip close to the body, the shoulder muscles contract to
provide a cushion on which the bar may rest, preventing the bar from
gouging the spine (see figure 1). The back will be straight with the
stomach sucked in tightly and lungs full of air. The head will be
erect throughout the exercise (see figure 2). On order, the Marine
will bend at the knees, keeping the stomach sucked in and the back
flat. The knees will not move forward past the toes. Although the
optimal bend in the knee will result in slightly less than a 90 degree
angle, individual flexibility will determine the Marine’s ability to
perform a deep squat. The lumbar curve of the lower back will be
maintained throughout the course of the exercise; weight will be
distributed through the heels, while the chest and posterior are
pushed out (see figure 3). On order, the Marine will return to the
starting position by extending the hips and straightening the legs
(see figure 4). To ensure proper form, the exercise should not be
executed at a high tempo or with unnecessary weight.

98
 MOVEMENT WITH A BARBELL

figure 1

figure 2 figure 3 figure 4

99
 MOVEMENT WITH A BARBELL

2. Front Squat
EXECUTION: The Marine will begin in the proper stance with
the feet approximately shoulder width apart and knees slightly bent
(see stance, page 62). The bar will be evenly distributed across the
top of the chest and deltoid muscles and resting comfortably. The
hands will be placed evenly on the bar, approximately shoulder
width apart. The hands should only “spot” the bar, rather than
hold it in position; if the bar has been properly placed, the Marine
will not require the grip of the hands to keep the bar in place. The
elbows will be parallel to the deck with the elbows pointed forward
(see figure 1). The back will be straight with the stomach sucked
in tightly and lungs full of air. The head will be erect throughout
the exercise (see figure 2). On order, the Marine will bend at the
knees, keeping the stomach sucked in and the back flat. The knees
will not move forward past the toes. Although the optimal bend in
the knee will result in slightly less than a 90 degree angle, individual
flexibility will determine the Marine’s ability to perform a deep
squat. The lumbar curve of the lower back will be maintained
throughout the course of the exercise; weight will be distributed
through the heels, while the chest and posterior are pushed out (see
figure 3). On order, the Marine will return to the starting position
by extending the hips and straightening the legs (see figure 4). To
ensure proper form, the exercise should not be executed at a high
tempo or with unnecessary weight.

100
 MOVEMENT WITH A BARBELL

figure 1

figure 2 figure 3 figure 4

101
 MOVEMENT WITH A BARBELL

3. Over Head Squat

EXECUTION: The Marine will begin in the proper stance with the
feet approximately shoulder width apart and knees slightly bent (see
stance, page 62). The bar will be held in front of the body at waist
level. The hands will be placed evenly on the bar, approximately
shoulder width apart. The hands should be placed in line with the
elbow, or slightly wider, depending on the flexibility of the Marine
(see figure 1). The arms will be extended and the bar locked out
approximately six to eight inches overhead, directly above the
ears, and parallel with the deck. The back will be straight with the
stomach sucked in tightly and lungs full of air. The head will be
erect throughout the exercise (see figure 2). On order, the Marine
will bend at the knees, keeping the stomach sucked in and the back
flat. The knees will not move forward past the toes. Although the
optimal bend in the knee will result in slightly less than a 90 degree
angle, individual flexibility will determine the Marine’s ability to
perform a deep squat. The lumbar curve of the lower back will
be maintained throughout the course of the exercise; weight will
be distributed through the heels, while the chest and posterior are
pushed out (see figures 3 and 4). On order, the Marine will return to
the starting position by extending the hips and straightening the legs.
To ensure proper form, the exercise should not be executed at a high
tempo or with unnecessary weight.

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MOVEMENT WITH A BARBELL

figure 1

figure 2

figure 3 figure 4

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 MOVEMENT WITH A BARBELL

4. Dead Lift

EXECUTION: The Marine will stand upright with the feet

approximately shoulder width apart. The feet will be under the hips
with the toes pointed slightly outboard. The back will be straight
with the lumbar curve of the lower back maintained throughout the
course of the exercise. The arms will be fully extended in front of
the body with the hands placed evenly on the bar and just outside
of either leg. The grip may vary depending on the preference of
the Marine. The Marine may grip the bar with both palms facing
inboard. Alternatively, the Marine may grip the bar with the palm
of the strong hand facing outboard and the palm of the weak hand
facing inboard (see figure 1). The shoulders will be slightly forward
of the bar and the knees will be bent (see figure 2). On order, the
Marine will drive upward, pushing throughout the entire foot. The
path in which the bar travels will be completely perpendicular to
the deck (see figure 3). To allow the bar to travel straight, the knees
will move backward as the hips extend upward. The Marine will not
pull the bar around the knees (see figure 4). On order, the Marine
will return to the starting position by reversing the mechanics of
the lift. Maintaining a straight back, the Marine will allow the hips
to settle backward before bending the knees. The Marine will not
bend only at the waist. The path in which the bar travels will remain
perpendicular to the deck as the bar is lowered slowly and safely. To
ensure proper form, the exercise should not be executed at a high
tempo or with unnecessary weight.

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 MOVEMENT WITH A BARBELL

figure 1

figure 2 figure 3 figure 4

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 MOVEMENT WITH A BARBELL

5. Power Clean
EXECUTION: The Marine will stand upright with the feet
approximately shoulder width apart. The feet will be under the hips
with the toes pointed slightly outboard. The back will be straight
with the lumbar curve of the lower back maintained throughout the
course of the exercise. The arms will be fully extended in front of
the body with the hands placed evenly on the bar and slightly wider
than shoulder width. The Marine will grip the bar with the palms
facing inboard (see figures 1a and 1b). This position is known
as the “hang” position. On order, the Marine will transition from
the “hang” position by explosively jumping and simultaneously
shrugging the bar (see figures 2a and 2b). The hands will maintain
the bar close to the body and control the bar through the range of
motion. The Marine will not use the hands as the primary means
to “muscle” or move the bar. As the bar moves upward, the elbows
will travel high and outward in order to keep the bar close to the
body (see figures 3a and 3b). The objective of the power clean is not
to pull the weight upward, but rather, to pull the body underneath
the weight. As such, when the Marine “receives” the bar, the
Marine will be in a partial or full front squat position with the back
straight, elbows high, and feet flat on the deck. The upper arms will
be parallel to the deck (see figures 4a and 4b). From the bottom
position, the drive upward will be initiated through the elbows and
heels. The Marine will ensure that the heels remain flat throughout
the movement and the head erect. The Marine will return to the
standing position by extending the hips and straightening the legs
(see figures 5a and 5b). To ensure proper form, the exercise should
not be executed at a high tempo or with unnecessary weight.

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MOVEMENT WITH A BARBELL

figure 1a figure 1b

figure 2a figure 2b

figure 3a figure 3b

figure 4a figure 4b

figure 5a figure 5b
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 MOVEMENT WITH A BARBELL

6. Push Press
EXECUTION: The Marine will begin with the feet approximately
shoulder width apart and knees bent (see stance, page 62). The back
will be straight with the stomach sucked in tightly. The head will
be erect throughout the exercise. The bar will be positioned in front
of the body at chest level. The hands will be placed evenly on the
bar, approximately shoulder width apart and in line with the elbow
(see figure 1). On order, the Marine will slightly lower the center of
gravity through hip and knee flexion; this technique is known as the
“dip.” The Marine will ensure the range of motion does not cause
him or her to sway or break stance (see figure 2). The Marine will
quickly follow the “dip” by extending the hips and knees, while
simultaneously extending the arms upward into the fully locked out
position; this technique is known as the “drive.” Again, the Marine
will ensure that the range of motion does not cause swaying or a
broken stance. After executing the “dip” and “drive,” the Marine’s
arms will be fully locked out, while the hips will be forward, legs
straight, and knees slightly bent (see figure 3). On order, the Marine
will return the bar to the starting position (see figure 4). The Marine
may “re-dip” to receive the bar in the starting position; however,
the Marine should not initiate the next repetition until he or she
is standing. The proper progression would be: dip, drive the bar
upward, lower the bar, and reset as shown in the photographs. To
ensure proper form, the exercise should not be executed at a high
tempo or with unnecessary weight.

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 MOVEMENT WITH A BARBELL

figure 1 figure 2

figure 3 figure 4

109
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 COMBAT FITNESS TEST

Chapter 8
The purpose of the Combat Fitness Test (CFT), is to assess a
Marine’s physical capacity in a broad spectrum of combat related
tasks. The CFT was specifically designed to evaluate strength,
stamina, agility and coordination as well as overall anaerobic
capacity. The CFT is a complement to the PFT and measures
the functional elements of combat fitness through execution of a
series of events that represent every Marine’s combat experience,
emphasizing our ethos of “every Marine a rifleman.”

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 COMBAT FITNESS TEST
The CFT consists of three events: Movement to Contact,
Ammunition Lift, and Maneuver Under Fire. No deviation from
the aforementioned sequence is authorized. All CFT events shall
be conducted in a single session, not to exceed 2 hours in duration.
Transition between events should afford Marines adequate time
to recover, stretch, hydrate, and prepare for the next event. Rest
between events shall be no less than five (5) minutes. The
appropriate uniform in which to conduct the CFT is the Marine
Pattern (MARPAT) utility uniform. The unit commander may
determine whether blouses shall be worn during the Movement to
Contact. Blouses shall not be worn during the Ammunition Lift, in
order to allow monitors to observe proper technique. Blouses shall
be worn for the Maneuver Under Fire.

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Movement to Contact (MTC)

• This is a timed event that can be conducted either indoors or

outdoors.

• The preparatory command is “ready” and the command of

execution is “go.”

• The run course will be 880 yards and must be measured for
accuracy and set over reasonably level ground.

• This event can be conducted on a track or measured surface

and should not include numerous sharp turns that would force a
participant to slow down excessively to remain on the course. A
wide turnaround point will be implemented to prevent Marines
from having to stop and turnaround, causing a loss in time on the
event.

• Running this event on a treadmill is not authorized.

• The goal of this event is for Marines to complete the measured
course as quickly as possible.
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Ammunition Lift (AL)

• This is a timed event with a two-minute time limit.

• This event can be conducted either indoors or outdoors.

• The preparatory command is “ready” and the command of

execution is “go.”

• The AL is a repetitive lift of a 30-pound ammunition can from

shoulder height to overhead.
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 COMBAT FITNESS TEST
• Prior to the start of the AL, Marines will be paired up by weight
(within 10 pounds) and by approximate height in order to
facilitate efficient transition to the Maneuver Under Fire.

• The partner counting repetitions will be located to the side of

the Marine performing the AL, at approximately 90 degrees, in
order to observe elbow lockout and prevent injury should the
participant drop or return the ammunition can to the deck.

• When Marines are conducting the AL within close proximity,

participants will conduct the event facing away from each other.

• Starting position for the AL is to hold the ammunition can

sideways at shoulder height with both hands cupped underneath
the can, handle facing away from the participant. The proper
lifting technique is head up, chest elevated and lumbar curve
maintained. Feet will remain shoulder-width apart or staggered
in a basic-warrior stance position.

• The ammunition can must be lifted to a point overhead where

the elbows are momentarily locked out. The ammunition can
does not have to be lifted directly overhead. Once lock out is
achieved, the ammunition can will be lowered to a point where
the top of the can is at or below chin level. Once the ammo can
is brought to this level, one repetition is counted. To reach this
level, Marines may have to widen the distance between elbows.
The top of the ammunition can is to remain parallel to the deck
throughout the entire movement.

• A repetition will be counted when an accurate and complete

overhead lift is performed.

• Marines are encouraged to use their legs to generate upward

momentum of the ammunition can, especially when fatigued.
There is no penalty if Marines choose not to use their legs.
Alteration of stance during the AL is permissible.
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 COMBAT FITNESS TEST
• Marines are authorized to rest during the AL. The ammunition
can may be held in the starting position or placed on the deck.
If placed on the deck, the ammunition can will be lowered in a
controlled movement and not thrown or dropped. Once lowered
to the deck, no assistance can be provided when returning the
ammunition can to the starting position. Proper technique will
be utilized when returning to the starting position.

• The unit Combat Conditioning Instructor (CCI) will monitor the

event ensuring elbows are locked out and the ammunition can is
lowered to a point at or just below the chin.

• The goal of this event is to complete as many repetitions as

possible within the two-minute time limit.

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Maneuver Under Fire (MANUF)

• The MANUF is a timed event conducted outdoors.

• The MANUF is a 300 yard shuttle run that includes a variety

of combat-related tasks, to include crawls, buddy drags/carries,
ammunition re-suppply, grenade throw, and agility running. (See
figure 8-1 for MANUF layout, Page 122.)

• The number of monitors required is dependent upon the amount

of lanes necessary to facilitate maximum throughput of a single
running.

• The unit CCI is the primary MANUF monitor. Each lane will
have one field monitor positioned at the 25 yard line. One
grenade pit observer will verify 2 lanes. The rank requirement
for MANUF monitors is NCO or above. Grenade pit observers
can be any rank. Monitors may rotate as necessary and are
authorized to participate in the CFT.

For example, if eight MANUF lanes are established, thirteen

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 COMBAT FITNESS TEST
monitors/observers are required: One primary MANUF
monitor, eight field monitors and four grenade pit observers.

• Prior to execution, the primary monitor will partner Marines by

weight (within 10 pounds) and approximate height (within 6
inches) and assign a lane.

• Prior to execution, the primary monitor will ensure partnered

pairs are assigned lanes based on MTC times (fastest to slowest).
Marines with the fastest MTC times will execute the MANUF
first in order to ensure a uniform pace that facilitates overall
supervision and safety of the participants. The Marine from the
partnered pair not executing the MANUF first will serve as the
simulated casualty (SC).

• Prior to execution, the primary monitor will direct designated

SCs to proceed to the 75 yard line; sit up facing away with legs
straight; one yard inboard from the right lateral limit of the
assigned lane.

• Prior to execution, a dummy grenade will be placed in the center

of each lane at the 75 yard line.

• Prior to execution, the primary monitor will ensure MANUF

participants confirm their lane and SC location.

• Marines will start the MANUF by lying in the prone; chest on

the ground; one yard inboard from the right lateral limit of the
designated lane; on line with the SC located at the 75 yard line.
Staggering placement, or “cocking,” of the legs is permitted
while in the prone position.

• The preparatory command is “ready” and the command of

execution is “go.” On the command “go,” Marines will rise and
sprint to the 25 yard line.

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• Upon reaching the 25 yard line, Marines will decelerate and
execute a forward facing clockwise turn around the marker
placed one yard inboard from the right lateral limit of the lane.
Once the forward facing turn has been executed, Marines will
drop and assume a high crawl position.

• With their chest on or behind the 25 yard line, Marines

will execute a high crawl for 10 yards. The high crawl is
characterized by the Marine maintaining contact with the ground
with the elbows, knees, and torso.

• After high crawling 10 yards to the 35 yard line, Marines will

then execute a modified high crawl for 15 yards to the 50 yard
line. The modified high crawl is characterized by the Marine
maintaining six (6) points of contact (hands, knees, and feet)
with the ground.

• After reaching the 50 yard line, Marines will rise and negotiate a
network of cones (utility flags/other markers) for 25 yards until
reaching the 75 yard line. The SC will be seated at the 75 yard
line with legs straight and forearms clasped together.

• Upon reaching the SC from the rear, Marines will prepare to

conduct a casualty drag by reaching underneath and through the
arms of the SC and obtaining a solid grasp on both forearms.
Marines will then lift and drag the SC 10 yards through the first
two cones to the 65 yard line. Marines will utilize proper lifting
techniques by keeping the head up, chest elevated and the natural
curve of the lumbar spine maintained. Field monitors may
verbally guide Marines dragging the SC through the nearest two
cones.

• Once the feet of the SC have passed the second cone, the field
monitor will direct “Casualty Stand.” Once the SC is fully
erect, Marines will lift the SC into the Fireman’s Carry position.
Marines will utilize proper lifting techniques by keeping the head
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 COMBAT FITNESS TEST
up, chest elevated and buttocks down. The Marine will ensure
the SC is placed high on the shoulders. The SC will place the
palm of one hand in the small of the back for support. Marines
will then transport the SC 65 yards straight back to the start line
without negotiating the remainder of the cone network. Stopping
to rest and/or readjust is permitted.

• Once the SC is passed through the start line, Marines will place
the SC safely on the ground and lift two ammunition cans
weighing 30 pounds each. Marines will utilize proper lifting
techniques by keeping the head up, chest elevated and buttocks
down. The Marine will transport the two 30 pound ammunition
cans back to the 75 yard line, negotiating the cone network while
en route.

• Upon reaching the 75 yard line, Marines will place the

ammunitions cans next to the dummy grenade while utilizing a
good lowering technique by bending at the knees.

• Marines will pick up the dummy grenade and engage the grenade
target from the standing position. After the grenade is thrown,
Marines will immediately drop to the deck and execute three
push-ups. The grenade pit observer will signal to the field
monitor both verbally and via hand signal whether the grenade
throw was a hit or miss.

• To be counted as a hit, grenade throws must land directly

in the grenade pit or strike the line marking the area. If the
grenade lands in the grenade pit area, but rolls out, the throw is
considered a hit. The field monitor will report the results of the
grenade throw to the Marine after completion of the MANUF.
Five seconds will be deducted from the overall MANUF time for
hits and five seconds will be added to the overall MANUF time
for misses.

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 COMBAT FITNESS TEST
• After conducting three properly executed push- ups, Marines will
pick up the ammunition cans, utilizing proper lifting techniques
by keeping the head up, chest elevated and buttocks down.
After negotiating the cone network, Marines will transport the
ammunition cans back to the start line. The primary monitor will
ensure a five yard buffer zone is maintained at the start/finish line
and any personnel/equipment.

• The primary monitor will sound off as event time elapses. The
field monitors will inform Marines of their respective grenade
throw results. Marines will provide MANUF times and grenade
throw results at the conclusion of the event. Scores will be
calculated as follows:

For example, a Marine with an overall MANUF time of 2:42

and had a hit on the grenade throw portion would report “2:42
with a hit.” The Marine recording will mark the overall time for
this Marine as 2:37.

The goal of this event is for Marines to complete the measured

course as quickly as possible.

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 COMBAT FITNESS TEST
Figure 8-1 MANUF Layout (Diagram not to scale; all events occur
within the same lane)

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 COMBAT FITNESS TEST
Figure 8-2 CFT MANUF Lane Marking

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 COMBAT FITNESS TEST
CFT passing criteria has been derived from extensive testing of a
wide sample population representing all demographics that comprise
the Marine Corps Total Force. There are no differences or separate
events based on gender or age. Minimum performance criteria were
established utilizing specific performance percentiles, by age group.
Marines must achieve the minimum performance requirement for all
three events to successfully pass the CFT (See figure 8-3). Failure
to meet the minimum requirement in any one event constitutes a
failure of the entire test.

Figure 8-3 CFT Minimum Performance Requirements

CFT Pass/Fail Requirements
Male
17-26 27-39 40-45 46+
MTC 3:48 4:00 4:19 4:30
AL 45 45 44 43
MANUF 3:29 3:55 3:57 4:28
Female
17-26 27-39 40-45 46+
MTC 4:34 4:40 5:09 5:20
AL 20 21 17 15
MANUF 4:57 5:27 6:07 6:30

124
 AEROBIC TRAINING

Chapter 9
(1) Aerobic training is often linked to endurance training. Such
training requires aerobic, or oxygenated, energy pathways to supply
fuel to each of the working muscles. Terms often used to describe
aerobic training include: cardiovascular, cardiopulmonary, or cardio-
respiratory endurance training because aerobic training significantly
challenges the heart (cardio), blood vessels (vascular), and lungs
(pulmonary or respiratory). The purpose of aerobic conditioning is
to improve the efficiency with which the body produces energy for
working muscles by means of aerobic metabolism. Quite simply,
cardio-respiratory endurance training will improve aerobic energy
production and lead to positive long- and short-term changes within
the Marine’s body.

(2) Within the first few weeks of beginning a cardio-respiratory

endurance program, a Marine’s body will adapt to the various
stresses placed upon it, resulting in a decreased heart rate whether
resting or working; an increase in the amount of blood pumped by
each heartbeat (stroke volume); and an increase in the amount of
blood pumped by the heart in one minute (cardiac output). After
engaging in a cardio-respiratory endurance program for more than
16 weeks, it is common for a Marine to possess an increased number
of red blood cells; higher plasma volume in his or her blood; greater
capillary density; weight loss; and a decreased resting heart rate.

(3) To develop a proper cardio-respiratory endurance program,

Marines must apply the combat conditioning principle of overload.
By “shocking” his or her system and allowing adequate recovery, a
Marine may improve aerobic fitness while simultaneously limiting

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 AEROBIC TRAINING
the risk of injury and/or illness. Aerobic fitness requires three to five
training sessions per week, at a moderate intensity, for a period of 20
to 60 minutes. Additionally, recent research indicates that aerobic
exercise sessions may be separated into two or more sessions of
at least ten minutes, resulting in significant cardio-respiratory
endurance gains.

(4) There are several different exercise modes that may

enhance a Marine’s cardio-respiratory endurance, including, but not
limited to: Running, jogging, walking, swimming, cycling, rowing,
and striding on an elliptical trainer. By cross training, or providing
multiple aerobic activities in a single exercise program, a Marine
may increase his or her cardio-respiratory endurance through a
varied, rather than boring, workout. Besides reducing boredom, the
combat conditioning principle of variety allows for more enjoyable
physical training sessions.

(5) Beginning an aerobic training program by imitating

a friend or following a fitness magazine’s schedule may not
necessarily be the best approach to developing cardio-respiratory
endurance. Oftentimes, sample programs present idealized training
that most people with jobs, families, and additional responsibilities
cannot follow without significantly disrupting their lives. The most
efficient training programs are individually tailored and incorporate
long slow distance, pace, and interval training sessions.

(6) Long Slow Distance Training. Long slow distance training

is conducted at an intensity of approximately 50 to 85 percent of
one’s heart rate reserve (HRR). The HRR may be determined by
subtracting the resting heart rate (the number of heartbeats per
minute while at rest) from the maximal heart rate (220 – one’s age).
Long slow distance training should be performed for a duration
ranging from 30 minutes to several hours. The main benefit of this
type of training is improved energy production due to an increase

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 AEROBIC TRAINING
in the amount of capillaries transporting oxygen and nutrients
to the working muscles, as well as an increase in the number of
mitochondria in each muscle cell.

(7) Pace Training. Pace training involves exercise sessions

that are conducted at approximately the same pace in which one runs
the semi-annual physical fitness test three-mile run or slightly faster.
Pace training forces a Marine to push him or herself and challenges
the Marine’s body to adapt. Just as in strength training, the body will
respond to the demands placed upon it; if a Marine always runs at
the same pace, the body will not be stimulated to adapt and become
more efficient. Unlike long slow distance training, pace training
relies on a combination of aerobic and anaerobic energy production.
Training with high intensity will often cause a rapid increase in
breathing rate, as well as a burning or heavy sensation in the working
muscles. Such sensations are caused by an increased production
of lactate, a product of anaerobic energy production. After an
appropriate cool-down period, Marines may effectively remove
lactate from muscles by participating in a comprehensive flexibility
session. The main benefits of pace training are the improvement of
one’s running economy and the understanding of how to run with
high intensity.

(8) Interval Training. Interval training consists of short, high

intensity bouts ranging in duration from 30 seconds to a several
minutes. The purpose of interval training is to condition one’s body
to elevate performance and exercise at very high intensities. Much
like sprinting at the end of a long distance run, interval training
assists Marines in pushing beyond an already strenuous capacity.
An interval session may consist of five to ten interval and recovery
sessions. It is important to remember that interval training is very
stressful. As such, after each interval session, an equal period
of rest or low intensity exercise should be allotted for recovery.
Additionally, interval training should be limited to a small portion

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 AEROBIC TRAINING
of one’s overall cardio-respiratory endurance training program.
Interval training in excess not only results in fatigue, but carries a
heightened risk of injury as well.

(9) Benefits of Cardio-Respiratory Endurance. A properly

designed cardio-respiratory endurance training program, consisting
of three to five sessions per week, will provide a Marine with a
strong aerobic fitness level. By combining long slow distance,
pace, and interval training, a Marine will likely maximize his or her
performance during day-to-day physical activities, as well as the
semi-annual physical fitness test.

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 Seven Basic Standards
COMBAT CONDITIONING DRILLS FOR BELT LEVELS

MARTIAL ARTS DRILL

Procedure/Technique Basic Intermediate Advanced
Tan Gray Green Brown Black MAIT
Movement Techniques 20M 30M 30M 40M 40M 50M
Exercises 15 reps max 25 reps max 35 reps max
Physical Technique 5 reps/30 sec. 10 reps/1 min. 20 reps/2 min.
Equipment Boots Flack Jacket Helmet Rifle LBV 25 lb. Pack
Cammies
PHYSICAL TRAINING INTEGRATION DRILLS
Procedure/Technique Basic Intermediate Advanced
Tan Gray Green Brown Black MAIT
Movement Techniques 20M 30M 30M 40M 40M 50M
Exercises 15 reps max 25 reps max 35 reps max
Physical Technique 5 reps/30 sec.. 10 reps/1 min. 20 reps/2 min.
Rough Terrain 1 mi 1.5 mi 2 mi 2.5 mi 3 mi
Obstacle Course 1 2 3 4 5
Equipment Boots Flack Jacket Helmet Rifle LBV 25 lb. Pack
Cammies
FIELD EXERCISES
Procedure/Technique Basic Intermediate Advanced
Tan Gray Green Brown Black MAIT
Movement Techniques 20M 30M 30M 40M 40M 50M
Exercises 15 reps max 25 reps max 35 reps max
Physical Technique 5 reps/30 sec.. 10 reps/1 min. 20 reps/2 min.
Equipment Boots Flack Jacket Helmet Rifle LBV 25 lb. Pack
Cammies
MARTIAL ARTS DEPLOYED DRILL
Procedure/Technique Basic Intermediate Advanced
Tan Gray Green Brown Black MAIT
Movement Techniques 20M 30M 30M 40M 40M 50M
Exercises 15 reps max 25 reps max 35 reps max
Physical Technique 5 reps/30 sec.. 10 reps/1 min. 20 reps/2 min.
Equipment Boots Flack Jacket Helmet Rifle LBV 25 lb. Pack
Cammies
AQUATIC DRILL
Procedure/Technique Basic Intermediate Advanced
Tan Gray Green Brown Black MAIT
Movement Techniques 20M 30M 30M 40M 40M 50M
Exercises 15 reps max 25 reps max 35 reps max
Equipment Boots Flack Jacket Helmet Rifle LBV 25 lb. Pack
Cammies

129
Hydration Analysis Chart

130
Heat SOP Card

131
Training Notes

132
Training Notes

133
Training Notes

134
 INDEX

45-90 Degree Leg Raises - - - - - - - - - - - - - - - 12

Abdominal Crunch - - - - - - - - - - - - - - - - - - - 7
Aerobic Training - - - - - - - - - - - - - - - - - - - - - 125
Ammunition Lift (AL) - - - - - - - - - - - - - - - - - 114
Ax Chopper- - - - - - - - - - - - - - - - - - - - - - - - - 64

Back Bridge - - - - - - - - - - - - - - - - - - - - - - - - 5
Back Bridge with Leg Extension - - - - - - - - - - 6
Back Squat - - - - - - - - - - - - - - - - - - - - - - - - - 98
Ball Slam - - - - - - - - - - - - - - - - - - - - - - - - - - 65
Bear Crawl - - - - - - - - - - - - - - - - - - - - - - - - - 52
Bicycle - - - - - - - - - - - - - - - - - - - - - - - - - - - 13
Body Squat - - - - - - - - - - - - - - - - - - - - - - - - - 24
Box Jump Drill - - - - - - - - - - - - - - - - - - - - - - 95
Buddy Deadlift - - - - - - - - - - - - - - - - - - - - - - 44
Buddy Drag - - - - - - - - - - - - - - - - - - - - - - - - 50
Buddy Leg Raises - - - - - - - - - - - - - - - - - - - - 37
Buddy Power-Ups - - - - - - - - - - - - - - - - - - - - 43
Buddy Push-Ups - - - - - - - - - - - - - - - - - - - - - 39
Buddy Sit-Ups - - - - - - - - - - - - - - - - - - - - - - 36
Buddy Squats - - - - - - - - - - - - - - - - - - - - - - - 42
Burpees - - - - - - - - - - - - - - - - - - - - - - - - - - - 29

CFT MANUF Lane Marking - - - - - - - - - - - - - 123

CFT Minimum Performance Requirements - - - 124
Chest Press - - - - - - - - - - - - - - - - - - - - - - - - - 68
Chest Toss - - - - - - - - - - - - - - - - - - - - - - - - - 73
Combination Crunch - - - - - - - - - - - - - - - - - - 11
Combination Hyper Extensions - - - - - - - - - - - 17
Cone Drill (10-5-10 Drill) - - - - - - - - - - - - - - - 93
Cone Drill (Box Drill) - - - - - - - - - - - - - - - - - 90

135
 INDEX
Cone Drill (K Drill) - - - - - - - - - - - - - - - - - - - 93
Cone Drill (L Drill) - - - - - - - - - - - - - - - - - - - 92
Cone Drill (T Drill) - - - - - - - - - - - - - - - - - - - 92
Cone Drill (W Drill) - - - - - - - - - - - - - - - - - - - 91
Cone Drill (Zigzag Drill) - - - - - - - - - - - - - - - 91
Crab Walk - - - - - - - - - - - - - - - - - - - - - - - - - 53
Cross Body Carry - - - - - - - - - - - - - - - - - - - - 49

Dead Lift - - - - - - - - - - - - - - - - - - - - - - - - - - 104

Dips - - - - - - - - - - - - - - - - - - - - - - - - - - - - - 28
Dive Bombers - - - - - - - - - - - - - - - - - - - - - - - 27

Firemans Carry - - - - - - - - - - - - - - - - - - - - - - 47
Free Foot Sit-Ups - - - - - - - - - - - - - - - - - - - - 9
Front Leaning Rest - - - - - - - - - - - - - - - - - - - 2
Front Plank - - - - - - - - - - - - - - - - - - - - - - - - - 3
Front Squat - - - - - - - - - - - - - - - - - - - - - - - - - 100

Hanging Guard Sit-Ups - - - - - - - - - - - - - - - - 35

Heat SOP Card - - - - - - - - - - - - - - - - - - - - - - 131
Hydration Analysis Chart - - - - - - - - - - - - - - - 130
Hyper Extensions - - - - - - - - - - - - - - - - - - - - 15
Hyper Extension Twist - - - - - - - - - - - - - - - - - 19

Knees-to-Elbows - - - - - - - - - - - - - - - - - - - - - 32

Ladder Drills - - - - - - - - - - - - - - - - - - - - - - - 94
Legs 90 Degree Abdominal Crunch - - - - - - - - 8
L Pull-Ups - - - - - - - - - - - - - - - - - - - - - - - - - 30
Lunge (W) Ammo Can - - - - - - - - - - - - - - - - - 57
Lunge and Reach - - - - - - - - - - - - - - - - - - - - - 71
Lunges - - - - - - - - - - - - - - - - - - - - - - - - - - - - 25

Maneuver Under Fire (MANUF) - - - - - - - - - - 117

MANUF Layout - - - - - - - - - - - - - - - - - - - - - 122
Movement to Contact (MTC) - - - - - - - - - - - - 113
136
 INDEX
Over Head Lunge - - - - - - - - - - - - - - - - - - - - 72
Over Head Press - - - - - - - - - - - - - - - - - - - - - 70
Over Head Squat - - - - - - - - - - - - - - - - - - - - - 102
Over Head Toss - - - - - - - - - - - - - - - - - - - - - - 69

Piggy Back - - - - - - - - - - - - - - - - - - - - - - - - - 51
Pistol Belt Drag - - - - - - - - - - - - - - - - - - - - - - 46
Plyo Push-Up - - - - - - - - - - - - - - - - - - - - - - - 75
Power-Ups - - - - - - - - - - - - - - - - - - - - - - - - - 23
Power Clean - - - - - - - - - - - - - - - - - - - - - - - - 106
Push-Ups - - - - - - - - - - - - - - - - - - - - - - - - - - 22
Push Press - - - - - - - - - - - - - - - - - - - - - - - - - 108

Receive and Toss Hand Position - - - - - - - - - - 62

Reverse Crunch - - - - - - - - - - - - - - - - - - - - - - 10
Reverse Hyper Extensions - - - - - - - - - - - - - - 16
Rope Climb - - - - - - - - - - - - - - - - - - - - - - - - 31
Russian - - - - - - - - - - - - - - - - - - - - - - - - - - - 63

Sand Bag Clean - - - - - - - - - - - - - - - - - - - - - - 83

Sand Bag Get-Ups - - - - - - - - - - - - - - - - - - - - 87
Sand Bag Push Press - - - - - - - - - - - - - - - - - - 85
Sand Bag Snatch - - - - - - - - - - - - - - - - - - - - - 86
Sand Bag Squat Press - - - - - - - - - - - - - - - - - - 88
Sand Bag Swing - - - - - - - - - - - - - - - - - - - - - 84
Seated Twist - - - - - - - - - - - - - - - - - - - - - - - - 77
Seven Basic Standards - - - - - - - - - - - - - - - - - 129
Side Mount Push-Ups - - - - - - - - - - - - - - - - - 41
Side Plank - - - - - - - - - - - - - - - - - - - - - - - - - 4
Side to Side Twist - - - - - - - - - - - - - - - - - - - - 78
Side Toss - - - - - - - - - - - - - - - - - - - - - - - - - - 81
Single Arm Sand Bag Push-Up - - - - - - - - - - - 74
Sit and Reach - - - - - - - - - - - - - - - - - - - - - - - 76
Slide Side Reach - - - - - - - - - - - - - - - - - - - - - 14
Split Squat (W) Ammo Can - - - - - - - - - - - - - - 59
Split Squats - - - - - - - - - - - - - - - - - - - - - - - - 26
137
 INDEX
Squad/Fireteam Push-Ups - - - - - - - - - - - - - - - 38
Squat (W) Ammo Can - - - - - - - - - - - - - - - - - 60
Stacked Push-Ups - - - - - - - - - - - - - - - - - - - - 40
Stance - - - - - - - - - - - - - - - - - - - - - - - - - - - - 62
Straight Leg Dead Lift - - - - - - - - - - - - - - - - - 58
Swimmer Hyper Extensions - - - - - - - - - - - - - 18

Training Notes - - - - - - - - - - - - - - - - - - - - - - 132

Under Arm Drag - - - - - - - - - - - - - - - - - - - - - 48

Under Hand Toss - - - - - - - - - - - - - - - - - - - - - 79

Vertical Sit-Ups - - - - - - - - - - - - - - - - - - - - - - 34

Wall Ball - - - - - - - - - - - - - - - - - - - - - - - - - - 66
Wood Chopper - - - - - - - - - - - - - - - - - - - - - - 80

138
 12 Week Combat Conditioning Schedule
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DWU: Front Skip, Slow DWU: High Foot Lunge, DWU: Agility Ladder 2 DWU: Front Skips/A-Skips DWU: Running Mech. REST REST
Cariocca Lateral J-Jacks, Jumping in,2out/Zig-Zag/Nike forward/lateral Drills
Core Specific: Plank Pos. and Landing drills Shuffle Event: For time - Event:
Event: For time - Core Specific: Event: - Run 400 meters - 1.5 mile run B&U
- 800 meter run Crunch/Hyper Ext. series - 3 Mile Ruck March with - 21 pull-ups Core Specific: Buddy
W - 25 med ball lunges Event: Complete as many 40 lbs Pack - 65 lbs thruster, 9 reps Exercise Ab series
e (hugging ball) rounds as possible in 20 - Push-up/Squat with - Run 400 meters Cool down
- 600 meter run minutes: pack series - 15 pull-ups Flexibility: Static
e
- 50 med ball deadlifts - 65 pound push-press, Core Specific: None - 65 lbs thruster, 15 reps Stretching
k - 400 meter run 12 reps Cool down - Run 400 meters
- 75 med ball squats - 10 pull-ups Flexibility: PNF Stretching - 9 pull-ups
1 (hugging ball) Cool down - 65 lbs thruster, 21 reps
Cool down Flexibility: DROM Core Specific: Med Ball Sit
Flexibility: PNF Stretching & Reach/Crazy
Eights/Bicycles
Cool down
Flexibility: DROM
Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
Use 20 lbs sand bag Complete as many Same as above Use 30 lbs sand bag for Same as above
for Med Ball Rounds as possible in thrusters x 30
20 minutes:
- 20 sand bag swings
- 15 push-ups
- 10 pull-ups

DWU: Cone Box Drills DWU: Front Skip/High foot DWU: Running Mech. DWU: Agility Ladder 2 in,2 DWU: A-Skips/lateral A- REST REST
Core Specific: Plank Pos. lunge/falling start sprint Drills out/2 in scissors/jump skips/falling starts
Event: Complete as many Core Specific: Med ball Event: scotch Core Specific: None
W rounds as possible in 20 core series - Run 3 miles Event: Five rounds for time Event: Five rounds for
e minutes: Event: Five rounds for Core Specific: Buddy of: time with a three minute
- 5 pull-ups time of: exercise Ab series - 95 pound deadlift, 15 break between rounds:
e
- 10 push-ups - Run 400 meters Cool down reps - 20 pull-ups
k - 15 squat - 75 lbs power clean, 15 Flexibility: PNF Stretching - Run 400 meters - 30 push-ups
Cool down reps - 15 sit-ups - 40 sit-ups
2 Flexibility: PNF Stretching Cool down Core Specific: None - 50 squats
Flexibility: DROM Cool down Cool down
Flexibility: DROM Flexibility: Static
stretching
Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
Same as above Five rounds for time of: Same as above Five rounds for time of: Same as above
- Single arm sand bag - Buddy Deadlift x 20
cleans x 30 each arm - Run 400 meters
- Run 400 meters - 15 sit-ups
 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DWU: Cone “K” Drill/with DWU: A-Skips/lateral A- DWU: C&J odd objects DWU: Bear crawl, Crab DWU: Deadlift REST REST
and without packs skips/vertical skips/falling Event: For time - walk, 10 yard pack strap review/ROM
Event: starts - 50 box jumps, 24 inches carry Event:
- 5 Mile Ruck March with Event: Complete as many high Core Specific: - Deadlift 5-5-5-5-5
50 lbs pack rounds as possible in 20 - 50 burpees, jumping to Crunch/Hyper Ext series Core Specific: None
W Core Specific: Med Ball minutes: 12 inches above reach Event: Complete as many Cool down
e core series - 35 pound dumbbell - 50 ball slams, 20 pound rounds as possible in 20 Flexibility: Static
Cool down snatch left arm, 10 reps ball minutes: Stretching
e
Flexibility: PNF Stretching - 35 pound dumbbell - 50 wall-balls, 20 pound - 5 handstand push-ups
k snatch right arm, 10 ball, target ten feet - 15 pull-ups
reps above ground - 25 squats
3 - 12 pull-ups - 50 ball cleans, 20 pound Cool down
Core Specific: Plank Pos. ball Flexibility: PNF Stretching
Cool down Core Specific: Buddy
Flexibility: Buddy Asst. Exercise Ab series
Stretching Cool down
Flexibility: DROM
Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
Same as Above Complete as many rounds For time: Same as Above 3 rounds for time:
as possible in 20 minutes: - 50 sandbag med ball star - 5 buddy squats
- Sand bag snatch x 15 jumps - 10 buddy Deadlifts
- 12 pull-ups - 50 burpees - 5 briddle curls or 5 axles
- 50 sandbag med ball
slams
- 50 sandbag wall-balls
- 50 sandbag cleans

DWU: High Foot Lunge, DWU: Running Mech. DWU: Front Skip, Slow DWU: Front squat DWU: Agility Ladder 2 in,2 REST REST
Lateral J-Jacks, Jumping Drills Cariocca review/ROM out/2 in scissors/jump
and Landing drills Core Specific: Med Ball Event: 15-12-9-6 and 3 Event: scotch
W Event: 21,15 and 9 rep Core series rep rounds for total time of: - Front squat 5-5-5-5-5 Event: 15-12-9-6 and 3
e rounds for total time of: Event: 9:00 - 95 pound clean Core Specific: Med Ball Sit rep rounds for total time of:
- 95 pound barbell Walk/Jog/Sprint Intervals - Ring dips & Reach/Crazy - 185 pound deadlift
e
thruster Cool down - Vertical jump, 1 foot Eights/Bicycles - Handstand push-ups
k - Pull-ups Flexibility: DROM above reach Cool down Core Specific: None
Core Specific: Plank Pos. Core Specific: Buddy Flexibility: PNF Stretching Cool down
4 Cool down exercise Ab series Flexibility: Buddy Asst
Flexibility: PNF Stretching Cool down stretching
Flexibility: Static
Stretching
Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
50, 40, 30 reps of: Same as Above 5 rounds for time of: Buddy Squat 5-5-5-5-5 15-12-9-6-3 reps for time:
- Sandbag thrusters - Sand bag star jumps x 20 Add flaks - Buddy Deadlift
- Pull-ups - Vertical leaps x 10 - Handstand push-ups
- Push-ups x 20
 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DWU: Cone Box Drill DWU: Snatch review/ROM DWU: Bear crawl, Crab DWU: Deadlift review/ROM DWU: Agility Ladder 2 REST REST
Core Specific: Event: walk, 10 yard pack strap Event: in,2out/Zig-Zag/Nike
Crunch/Hyper Ext series - Power snatch 5-5-5-5-5 carry - Deadlift 3-3-3-3-3 Shuffle
Event: Three rounds for Core Specific: Plank Pos. Event: Three rounds for Core Specific: None Core Specific: Plank Pos.
W time of: Cool down time of: Cool down Event: Five rounds for
e - 400 meter run Flexibility: Static - Run 600 meters Flexibility: Buddy Asst time of:
e - 50 pound dumbbell Stretching - 5 X (5 pull-ups, 10 push- Stretching - Run 400 meters
k swing x 21 ups, 15 squats) - 30 box jumps, 24 inch
- 12 pull-ups Core Specific: Med Ball box
5 Cool down core series - 30 wall-ball shots, 20
Flexibility: DROM Cool down pound ball, target ten
Flexibility: PNF Stretching feet above ground
Cool down
Flexibility: DROM
Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
Three rounds for time of: Axles 5-5-5-5-5 Same as Above Buddy Deadlift 5-5-5-5-5 Five rounds for time:
- 400 meter run Add flaks and hold - Buddy Carry (Fireman’s,
- Sandbag swing x 30 sandbags pack strap, cross-body) for
- 12 pull-ups 50 meters
- Burpees x 15
- Sandbag wall-ball x 20

DWU: Front Skip, Slow DWU: Running Mech. DWU: Agility Ladder 2 in,2 DWU: Back squat DWU: Box Drill with and REST REST
Cariocca Drills out/2 in scissors/jump review/ROM without packs
Event: For time - Core Specific: Med Ball scotch Event: Event:
W - 100 pull-ups core series Event: 21-18-15-12-9-6 - Back squat 3-3-3-3-3 6 mile Ruck March with 60
e - 100 push-ups Event: and 3 rep rounds for total Core Specific: lbs pack
- 100 sit-ups 4 mile run in B&U time of: Cruch/Hyper Ext series Core Specific: Plank Pos.
e
- 100 squats Cool down - 45 pound overhead Cool down Cool down
k Core Specific: None Flexibility: Buddy Asst squat Flexibility: PNF Stretching Flexibility: Static
Cool down Stretching - Sit-ups Stretching
6 Flexibility: PNF Stretching Core Specific: None
Cool down
Flexibility: Static
Stretching
Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
Same as Above Same as Above 30-25-20-15-10-5 reps of: Buddy Squats 5-5-5-5-5 All Buddy Carries for 50
- Sandbag lunge steps Add flaks meters or Same as above
- Sit-ups
 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DWU: A-Skips/lateral A- DWU: I Test/Shuttle Test DWU: Deadlift review/ROM DWU: Agility Ladder 2 DWU: Running Mech. REST REST
skips/vertical skips/falling Event: For time - Event: in,2out/Zig-Zag/Nike Shuffle Drills
starts - 15 handstand push-ups - Deadlift 1-1-1-1-1 Event: For time - Core Specific: Med Ball
Event: Five rounds for time - 3 L pull-ups Core Specific: Med Ball - Run 400 meters Core series
of: - 12 handstand push-ups Sit & Reach/Crazy - 95 pound thruster, 21 Event: 2 x 9:00 PT Gear
W - 135 pound cleans, 12 - 6 L pull-ups Eights/Bicycles reps Walk/Jog/Sprint Intervals
e reps - 9 handstand push-ups Cool down - 30 pull-ups Cool down
e - Wall ball, 20 reps, 20 - 9 L pull-ups Flexibility: Buddy Asst - Run 800 meters Flexibility: PNF
k pound ball, target ten - 6 handstand push-ups Stretching - 30 pull-ups Stretching
feet above ground - 12 L pull-ups - 95 pound thruster, 21
7 Core Specific: - 3 handstand push-ups reps
Crunch/Hyper Ext series - 15 L pull-ups - Run 400 meters
Cool down Core Specific: None Core Specific: Buddy
Flexibility: DROM Cool down Exercises Ab series
Flexibility: PNF Stretching Cool down
Flexibility: DROM
Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
Five rounds for time: Same as Above Buddy Deadlifts 10-10-10- Use Sand bag for Thrusters Same as Above
- Buddy Squats x 10 10-10 x 30
- Sand bag star jumps x 20 Add Flacks, Packs and
sand bags

DWU: Front Skip, Slow DWU: Jog, deep squats DWU: Bear crawl, Crab DWU: High Foot Lunge, DWU: Cone Box Drill REST REST
Cariocca Core Specific: walk, 10 yard pack strap Lateral J-Jacks, Jumping Event: Complete as
Core Specific: Plank Pos. Crunch/Hyper Ext series carry and Landing drills many rounds as possible
W Event: Lunge 400 meters Event: Complete as many Core Specific: Buddy Event: Five rounds for time in 20 minutes:
e (multiply steps by the time rounds as possible in 20 Exercises Ab series of: - 21 Sit-ups
e to completion rounded to minutes: Event: - 95 lbs Thruster, 15 reps - 21 Back Extensions
k nearest .5 minutes.) - 7 Handstand push-ups - Run 4 miles B&U - Run 400 meters Core Specific: None
Cool down - 10 pull-ups Cool down Core Specific: Med ball Cool down
8 Flexibility: Static Cool down Flexibility: Buddy Asst core series Flexibility: Static
stretching Flexibility: PNF Stretching Stretching Cool down stretching
Flexibility: PNF Stretching

Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
Lunge 200 meters carrying Same as Above Same as Above - Sand bag Star jumps x 20 Same as Above
sand bag or same as - Run 400 meters
above
 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DWU: Agility Ladder 2 DWU: Bear crawl, Crab DWU: I Test/Shuttle Test DWU: Cone “K” Drill DWU: Running Mech. REST REST
in,2out/Zig-Zag/Nike walk, 10 yard pack strap Event: Event: Drills
Shuffle carry - 100 Pull-ups for time - 100 Burpees, jumping to Core Specific: Med Ball
Event: 21-18-15-12-9 rep Core Specific: Core Specific: Buddy eight-foot reach height for Ab series
W rounds for total time of 95 Crunch/Hyper Ext series Exercises Ab series time Event:
e pound: Event: Cool down Core Specific: None - Run 3 miles PT Gear
e - Deadlift - Run 1.5 miles B&U Flexibility: Static Cool down Cool down
k - Hang power clean Cool down Stretching Flexibility: DROM Flexibility: PNF
- Front squat Flexibility: PNF Stretching Stretching
9 - Push-jerk
Core Specific: Plank Pos.
Cool down
Flexibility: DROM

Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
21-18-15-12-9 Same as Above Same as Above Same as Above Same as Above
- Buddy Deadlift
- Axles
- Buddy Squats
- Buddy Push-ups

DWU: Deadlift review/ROM DWU: Agility Ladder 2 in,2 DWU: Bear crawl, Crab DWU: Front Skip, Slow DWU: Jog REST REST
Event: out/2 in scissors/jump walk, 10 yard pack strap Carioccal Core Specific: Med Ball
- Deadlift 3-3-3-3-3 scotch carry Event: Three rounds for Core series
Core Specific: L-Pull-ups, Core Specific: Med Ball Core Specific: time of: Event: 2 x 9:00 B&U
W Knees to elbows 3x10 Sit & Reach/Crazy Crunch/Hyper Ext series - 50 Sit-ups Walk/Jog/Sprint Intervals
e Cool down Eights/Bicycles Event: Complete as many - 30 Back Extensions Cool down
e Flexibility: DROM Event: Three rounds for rounds as possible in 20 Core Specific: None Flexibility: PNF
k time of: minutes: Cool down Stretching
- 50 Squats - 10 pull-ups Flexibility: DROM
10 - Run 800 meters - 20 push-ups
Cool down Cool down
Flexibility: PNF Flexibility: Static
Stretching Stretching

Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
Buddy Deadlift 5-5-5-5-5 Same as Above Same as Above Same as Above Same as Above
Buddy Squats 5-5-5-5-5
Add flaks and hold
sandbags
 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

DWU: Back squat DWU: Running Mech. DWU: Agility Ladder 2 DWU: Cone Box Drills DWU: A-Skips/lateral A- REST REST
review/ROM Drills in,2out/Zig-Zag/Nike Event: Five rounds for time skips/vertical skips/falling
Event: Core Specific: Med Ball Shuffle of: starts
Back Squat 1-1-1-1-1 core series Event: Complete as many - 95 lbs Push jerk, 15 reps Core Specific:
W Core Specific: None Event: rounds as possible in 20 - 30 Sit-ups Crunch/Hyper Ext series
e Cool down Run 5 miles in B&U minutes: - Run 400 meters Event: Ten rounds for
e Flexibility: Buddy Asst Cool down - 95 lbs Power clean, 7 Core Specific: None time of:
k stretching Flexibility: Static reps Cool down - Lunge 10 steps
stretching - 12 pull-ups Flexibility: Static stretching - 20 push-ups
11 Core Specific: Buddy Cool down
Exercises core series Flexibility: DROM
Cool down
Flexibility: PNF Stretching

Compare Event to: Compare Event to: Compare Event to: Compare Event to: Compare Event to:
Buddy Deadlift 5-5-5-5-5 Same as Above Complete as many rounds 50, 40, 30 reps of: Same as Above
Buddy Squats 5-5-5-5-5 as possible in 20 minutes: - Sandbag thrusters
Axles 5-5-5-5-5 - 7 Axles - Sit-ups
Add flaks and hold - 12 Pull-ups
sandbags for DL and Squat

W Repeat week 1 REST REST

e
e
k

12

- WEF Format
- Week consists of: Dynamic warm-up, speed development, lateral speed and agility, complex training movements,
metabolic conditioning, neuromuscular reaction and stabilization, core stabilization, dynamic range of motion and
flexibility.
 Food Energy Carbohydrates
Food Measure (Calories) (grams)
DAIRY PRODUCTS
Ice cream, vanila 1 cup 269 32
Milk, fluid, whole, 3.5% fat 1 cup 160 12

Buttermilk, fluid, cultured, made from

skim milk 1 cup 90 12
Cheese, cottage, creamed 12 oz. 360 10

Processed cheese, cheddar, American,

or Amarican-Swiss 1 oz, 113 trace
Cream, half and half 1 cup 325 11
EGGS
Raw 1 egg 80 trace
Scrambled 1 egg 110 1
MEAT & POULTRY
Bacon 2 slices 90 1
Beef, lean 3 oz. 245 0
Hamburger, regular 3 oz. 245 0
Steak, broiled, lean 3 oz. 330 0
Chicken, cooked:
Flesh only, broiled 3 oz. 115 0
Chicken, fried:
Wing, medium 1.7 oz. 159 5
Breast, 1/2 medium 4.9 oz. 364 13
Drumstick, medium 2.5 oz. 193 6
Chicken pot pie, baked 8 oz. 535 42
Lamb chop, thick with bone 4.8 oz. 400 0
Liver, beef, fried 2 oz. 135 3
Ham, light cure, lean 3 oz. 245 0
Pork roast, lean 3 oz. 200 0
Frankfurter:
Beef 2 oz. 186 1
Chicken 1.6 oz. 119 3
Veal cutlet 3 oz. 185 0
Turkey:
Dark meat, roasted 1 oz. 52 0
Light meat, roasted 1 oz. 44 0
FISH
Caviar, Beluga, 1rd tsp 0.35 oz. 26 3.3
Clams, raw, meat only 3 oz. 65 2
Cod, baked or broiled 3 oz. 103 trace
Crabmeat, canned 3 oz. 65 2
Fish sticks, battered, fried 1 stick 49 2
Lobster, steamed or broiled 1 cup 142 2
Oysters, raw meat 1 cup 160 8
Salmon, pink, canned 3 oz. 120 0
Shrimp, battered, fried 1 cup 317 16
Shrimp, canned, meat 3 oz. 100 1
Tuna, water pack 3 oz. 80 0
VEGETABLES & VEGETABLE PRODUCTS
Asparagus, canned 1 cup 45 7
Beans, pinto, calico, red Mexican 1 cup 195 36
Beans, snap, green, cooked 1 cup 30 7
Beets, cooked 2 bts. 30 7
Broccoli, raw, 5.5" long 1 piece 32 5.9
Broccoli, cooked 1 cup 26 4.8
Brussels sprouts, cooked 1 cup 55 10
Cabbage, raw 1 cup 15 4
Cabbage, cooked 1 cup 15 4
Celery, raw, stalk, large 1 stalk 5 2
Corn, small 1 ear 70 16
Corn, canned 1 cup 170 40
Cucumbers, raw 10 oz. 30 7
Lettuce:
Iceberg 1 cup 7 1
Romaine 1 cup 8 1
Mushrooms, canned 1 cup 40 6
Onions, raw, medium one 40 10
Onions, green, raw 1 tbsp 2 trace
Peas, green, cooked 1 cup 115 19
Peas, green, canned 1 cup 165 31
Pepper, jalapeno, not chili, raw 1 pepper 18 4
Pepper, green, cooked 1/2 cup 12 3
Potato, medium, baked One 90 21
Potato, french fried 10 strips 110 14
Potatoes, mashed, milk added 1 cup 125 25
Potato chips, medium 10 chips 115 10
Radish, raw, small 0.3 oz 1 trace
Sauerkraut, canned 1 cup 45 9
Spinach, cooked 1 cup 40 6
Squash, summer, cooked 1 cup 30 7
Squash, winter, baked 1 cup 130 32
Sweet potatoes, baked One 155 36
Sweet potatoes, candied, small One 295 60
Tomatoes, raw, medium One 40 9
Tomato juice, canned 1 cup 45 10
GRAIN PRODUCTS
Bagel, egg One 165 28
Biscuits, baking powder One 105 13
Bread, cracked wheat 1 loaf 1,190 236
Bread, enriched, French 1 loaf 1,315 251
Bread, enriched, italian 1 loaf 1,250 256
Bread, raisin 1 loaf 1,190 243
Bread, American,rye 1 loaf 1,100 236
Bread, white, enriched 1 loaf 1,225 229
Cake, angelfood 1 cake 1,645 377
Cake, pound 1 loaf 2,430 242
Cereals
Bran flakes(40% bran) 1cup 105 28
Frosted Flakes Kellogg 1 cup 133 32
Granola 1 cup 541 61
Crackers, Saltine Four 50 8
Danish Pastery, round piece One 275 30
Dounuts
Cake Type One 125 16
Jelly One 253 28
Glazed One 243 27
Hamburger, hotdog bun 1 119 21
Macaroni,enriched cooked 1 cup 190 39
Noodles,enriched 1 cup 200 37
Oatmeal or rolled oats, cooked 1 cup 130 23
Pie, apple 1 sec 350 51
Pie, pumpkin 1 sec 275 32
Pizza (cheese), 1/8 of 14"diam 1sec 185 27
Popcorn,plain 1 cup 25 5
Rice
Brown 1 cup 232 50
White,long grain 1 cup 121 29
Spaghetti, enriched, cooked 1 cup 155 32
Tortillia, corn, 6" diameter One 41 8
Tortillia, flour 8"diameter One 154 28
Pancakes, 5" diameter One 88 12
Waffle, 4" square One 102 16
SOUP(Canned, condensed)
Chicken Noodle 1 cup 62 8
Clam Chowder
Manhattan 1 cup 81 12
New England 1 cup 130 11
Tomato 1 cup 88 16
Vegetable beef 1 cup 78 7
Vegetarian 1 cup 78 13
FATS & OILS
Butter, regular 1/2 cup 810 1
Lard 1 cup 1,850 0
Vegetable fat 1 cup 1,770 0
Margarine 1 cup 815 trace
Salad Dressing
Ranch 1 tbsp 54 1
Roquefort 1 tbsp 77 1
Mayonnaise 1 tbsp 100 trace
Thousand Island 1 tbsp 80 3
SUGARS & Sweets
Candy, milk choc sweetened 1 oz 145 16
Candy, plain fudge 1 oz 115 21
Chocolate syrup, fudge type 1 oz 125 20
Honey 1 tbsp 65 17
Jellies 1 tbsp 50 13
Sugar,brown 1 cup 820 212
Sugar,granulated 1 cup 770 199
FRUITS & FRUIT PRODUCTS
Apple, medium fresh One 70 18
Apple juice, bottled or canned 1 cup 120 30
Applesauce, canned, sweetened 1 cup 230 61
Bananas,medium, fresh One 100 26
Blueberries, fresh 1 cup 85 21
Cantaloupe, medium, fresh 1/2 mel. 60 14
Cherries, fresh 10 cherries 49 11
Grapefruit, medium ,white, fresh 2-Jan 45 12
Grapefruit juice, unsweetened 1 cup 100 24
Grapes, seedless, fresh 1 cup 65 15
Grape juice 1 cup 165 42
Lemons, medium,fresh One 20 6
Lemon juice fresh 1 cup 60 20
Lime juice fresh 1 cup 65 22
Oranges, medium, fresh One 65 16
Orange juice, frozen undiluted 1 can 360 87
Peaches, medium fresh One 35 10
Peaches, canned 1 cup 200 52
Pears, medium, fresh One 100 25
Pineapple, canned, sliced Lg. Slice 90 24
Plums, medium, fresh One 25 7
Prune juice, canned 1 cup 200 49
Raisin, seedless pkg. 1/2 oz 1 pkg 40 11
Strawberries fresh 1 cup 55 13
Watermelon, wedge, fresh 1 wdg 115 27
NUTS
Almonds, shelled, whole 1 cup 850 28
Cashew nuts, roasted 1 cup 785 41
Peanuts, roasted 1 cup 840 27
Pecans, halves 1 cup 740 16
Walnuts, black or native 1 cup 790 19
MISCELLANEOUS
Alcoholic beverage 86-proof 1 1/2 oz 105 trace
Barbecue sauce 1 tbsp 14 1
Beer 12 oz 150 14
Tomato Ketchup 1 tbsp 15 4
Champagne, dry, 12.2% alcohol 1 cup 204 9.6
Corn chips 10 chips 97 10
Cola type beverage 12 oz 145 37
Ginger ale 12 oz 115 29
Mustard 1 tbsp 15 1
Salsa, cooked 1 tbsp 23 1
Wine 85
 WATER SOLUBLE VITAMINS
Vitamin Function Source Deficiency
Antioxidant, maintenance of Citrus fruits, potatoes, Scurvy, loose teeth,
C (Ascorbic Acid) connective tissues green leafy vegetables bleeding gums
Coenzyme in carbohydrate Pork, grains, liver, nuts, nervous system, digestive
B-1 (Thiamin) metabolism squash system, and heart)
Coenzyme in energy and yeast, eggs, mushrooms, red tongue, inflamed skin,
B-2 (Riboflavin) protein metabolism greens, broccoli eye disorders
Coenzyme in amino acid fruits, leafy vegetables, Dermatitis, neurological
B-6 (Pyridoxine) metabolism broccoli disorders
B-12 Animal products (meat,
(Cyanocobalamin) Coenzyme in cell division eggs, milk) Anemia
Niacin (Nicotinic Coenzyme in energy Meat, fish, grains,
Acid) metabolism mushrooms, potatoes Pellagra
Folic Acid Liver, grains, green
(Folacin) Coenzyme in cell division vegetables Anemia
Liver, yeast, eggs,
Pantothenic Acid Coenzyme in metabolism grains, legumes Fatigue, headache, nausea
Coenzyme in carbohydrate fish, egg yolks, nuts,
Biotin and fat metabolism legumes Dermatitis, depression

Mineral Function Source Deficiency

Bones/teeth structure, sardines, green leafy Rickets, stunted growth,
Calcium nerve/muscle function vegetables, citrus fruits malformation of bones
whole grains, brewer's
Chromium Insulin cofactor yeast, black pepper, nuts Adult-onset diabetes
Cofactor in manufacture of Green vegetables, seafood,
Copper hemoglobin, collagen liver Anemia, retarded growth
Fluoridated water, tea,
Fluoride Strong teeth and bones seafood Tooth decay
Essential part of thyroid Seafood, iodized salt,
Iodine hormone dairy products Goiter
eggs, green leafy Anemia, fatigue,
Iron Part of hemoglobin vegetables, potatoes infections
broccoli, nuts, beets, Muscle weakness, irregular
Magnesium Cofactor in metabolism potatoes, milk heartbeat
Salt, soy sauce, soft
Sodium Water balance water, processed foods Weakness, cramps
vegetables, meat, bananas,
Potassium Nerve function citrus fruits Irregular heartbeat
Meat, shellfish, milk, impaired sexual
Zinc Cofactor in metabolism legumes, whole grains development

FAT SOLUBLE VITAMINS

Vitamin Function Source Deficiency
Night vision, maintain Green vegetables, yellow Night blindness, eye
A (Retinol) various tissues and red fruits and disease, skin lsions
vegetables, especially
carrots
D Absorb calcium, mineralize Fortified milk, fish, Rickets, osteomalacia
(Cholecalciferol) bone liver, sunshine on skin (softening of the bones)
Vegetable oil, whole
E (Tocopherols) Antioxidant grains, egg yolk Hemolytic anemia
Green leafy vegetables, Lessened ability of blood
K (Phytomenadione) Blood clotting liver to clot
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