Penn State NROTC Physical Fitness Guidelines & Standards
Physical Fitness Training Guidelines
ADVANCED SUMMER/FALL BREAK PHYSICAL TRAINING PROGRAM
The following is a Physical Training plan that is to be utilized by Penn State NROTC students during the Summer and Fall semester breaks.
Day 1: Jog 400 meters (one lap around a normal track) at 50% effort, then sprint 800 meters at 75% effort (two laps). Repeat this cycle four times ending with a slow 400 meter cool down at 40 % effort. Perform daily seven exercises concentrating on the abdominal area 15 four count exercises should consist of but are not limited to crunches, leg lifts, bicycle crunches, flutter kicks, side crunches, hello dollies, and unassisted sit-ups.
Day 2: Run for a period of 30 – 60 minutes at 60% effort. Perform daily seven exercises concentrating on the upper body area 15 four count exercises should consist of but are not limited to pushups, pull-ups, dips, chin-ups, diamond pushups, leg lifts, bicycle crunches, flutter kicks, side crunches, hello dollies, and unassisted sit-ups.
Day 3: Rest
Day 4: Jog 400 meters at 50% effort, then sprint 400 meters at 85% effort. Repeat this cycle six times ending with a slow 400 meter cool down at 40 % effort. Perform daily seven exercises concentrating on the abdominal area 15 four count exercises should consist of but are not limited to crunches, leg lifts, bicycle crunches, flutter kicks, side crunches, hello dollies, and unassisted sit-ups.
Day 5: Run for a period of 30 – 60 minutes at 60% effort. Perform daily seven exercises concentrating on the upper body area 15 four count exercises should consist of but are not limited to pushups, pull-ups, dips, chin-ups, diamond pushups, leg lifts, bicycle crunches, flutter kicks, side crunches, hello dollies, and unassisted sit-ups.
Day 6: Rest
Day 7: Jog 400 meters at 50% effort, then sprint 200 meters at 100% effort. Repeat this cycle eight times ending with a slow 400 meter cool down at 40 % effort. Perform daily seven exercises concentrating on the abdominal area 15 four count exercises should consist of but are not limited to crunches, leg lifts, bicycle crunches, flutter kicks, side crunches, hello dollies, and unassisted sit-ups.
Day 8: Run for a period of 30 – 60 minutes at 60% effort. Perform daily seven exercises concentrating on the upper body area 15 four count exercises should consist of but are not limited to pushups, pull-ups, dips, chin-ups, diamond pushups, leg lifts, bicycle crunches, flutter kicks, side crunches, hello dollies, and unassisted sit-ups.
Day 9: Rest
Repeat the cycle starting with day 1.
This PT program is designed to improve your PFA/PFT scores, but is not all encompassing. You may substitute some of the long runs for other exercises such as swimming, biking, or elliptical trainers the important thing is to perform some type of physical exercise.