Page:Assessment And Selection - Prep Guide.pdf/5

 hard approximately the length of time you would run a 400 on the track. For instance, if you normally run 400s in 90 seconds, do fast reps at that length of time and don't worry about distance. (5) Strength Training .Perform the A&S Short Card to max effort with no breaks if possible. Add repetitions as you improve and decrease repetitions if necessary in the beginning. Attempt to perform all exercises. As the weeks progress, you will see the workout requires two repetitions of the A&S Short Card. This card is designed to hit the major muscle groups and provide a total body work out. It is recommended that you commit the A&S Short Card to memory for uninterrupted execution. One cycle of the A&S Short Card should not exceed 30 minutes; once you are getting through in better than 20 minutes, either start over or increase repetitions by five. As you progress in the program, you may replace some exercises if you get bored of the standard A&S Short Card, but remember to keep the same general simplicity and cycle of muscle groups. The three max sets of dead hang pull ups can be done either at the beginning of the A&S Short Card or upon completion, and should be done every time the card is performed. You may allow yourself up to three minutes between the pull ups and the other exercises. Additionally, there are stretching exercises built into the A&S Short Card for the following purposes: (1) stretch, (2) catch a breath, and (3) keep your blood going at the same time. You can replace these stretches with alternates, as long as they meet these criteria. 4. Admin and Logistics .Gear Common to All (GCTA).
 * a. Alice Pack (or ILBE), packed with 782 gear to weigh 45 pounds. Do not use your water source to count toward 45 pound pack weight.
 * b. Water source for use during PT events (bottle, canteen, etc.).
 * c. Hydration system in addition to canteen or water bottle (for use on hikes).
 * d. Reflective belt or road guard vest.
 * e. An area where you can run 400, 800 and 1600m intervals (track, lightly trafficked road or PT field).
 * f. Pull Up Bar.
 * g. Green USMC Running Shorts.
 * h. Green T-Shirt.
 * i. Green USMC Sweat Shirt.
 * j. Green USMC Sweat Pants.
 * k. 1 Set of utilities (for swimming, hiking and PT).
 * l. 1 pair of running shoes (2 are recommended).
 * m. Two pair of USMC regulation combat boots (broken in).
 * n. Boot socks (Experiment with different hiking/trekking/backpacking socks; wool socks are highly recommended).
 * o. Foot care kit with the following at a minimum:
 * (1) Mole skin.
 * (2) Ample foot powder.
 * (3) Petroleum based ointment (Vaseline, bag balm, etc.).
 * (4) Band aids.
 * p. Swim goggles (optional).
 * q. Digital watch for keeping time.
 * r. Notebook/journal for logging progress.

5. Command and Signal .None.