Fillable Daily 16 Program Schedule (Page 7 of 12) in pdf

Daily 16 Program Schedule Page 7

Download a blank fillable Daily 16 Program Schedule in PDF format just by clicking the "DOWNLOAD PDF" button.

Open the file in any PDF-viewing software. Adobe Reader or any alternative for Windows or MacOS are required to access and complete fillable content.

Complete Daily 16 Program Schedule with your personal data - all interactive fields are highlighted in places where you should type, access drop-down lists or select multiple-choice options.

Some fillable PDF-files have the option of saving the completed form that contains your own data for later use or sending it out straight away.

(1) Initial/Baseline Fartlek:

- Warmup (Daily 16 warmup routine)

- Warmup run at easy pace for 5-10 minutes

- Run fast, steady pace for 3/4-1 3/4 miles

- Walk/Jog at moderate pace for 5 minutes (recovery)

- Run easily - sprinting 15-20 meters occasionally

- Run full speed uphill for 175-200 meters

- Cool-down by running easily for 1/2-1 mile

- Cool-down (Daily 16 cool-down routine)

(2) Cardiovascular/Muscular Endurance Fartlek: Recommended course length is 3.0-3.5 miles. Location and

spacing of exercise stations is normally based on terrain. After a unit orientation run, the Fartlek course should be

run as an individual effort.

Station #1: Mountain Climbers

20 reps

Station #2: Bends and Thrust

20 reps

Station #3: Ab Crunches (feet unsecured) 20 reps

Station #4: Sprint

175-200 meters

Station #5: Situp w/Twist

20 reps

Station #6: Pullups or Pushups

10-20 reps

Station #7: Dorsal Raises

20 reps

Station #8: Star Jumps

20 reps

Station #9: Squat Thrusts

20 reps

6. Remedial Physical Fitness Program Schedules

a. Upper Body Strength (Weekly) Circuit. A 3 day per week routine is recommended to improve overall upper

body strength deficiencies. Conduct tests every 2 weeks and increase weights and reps as necessary.

Monday: Weight Training

Pullups

2 sets to fatigue

Lat Pulldown*

2 sets of 15 reps

Seated Row*

2 sets of 15 reps

Biceps Curl (EZ-Curl Bar)*

2 sets of 15 reps

Alternating Bicep Curls (Dumbbell)

2 sets of 15 reps

* Strive for momentary muscular fatigue at the end of each set. Allow 45-60 seconds rest between sets and 2-3

minutes rest between exercises.

Tuesday: Cross Training - Cardiovascular/Abdominal Training

Wednesday: Pullup/Pushup/Crunch Pyramid **

Set #1:

1 Pullups/2 Pushups

Set #2:

2 Pullups/4 Pushups

Set #3:

3 Pullups/6 Pushups/25 Crunches

Set #4:

4 Pullups/8 Pushups

Set #5:

5 Pullups/10 Pushups/25 Crunches

Set #6:

4 Pullups/8 Pushups

Set #7:

3 Pullups/6 Pushups/25 Crunches

Set #8:

2 Pullups/4 Pushups

Set #9:

1 Pullups/2 Pushups

** Decrease/Increase reps in pyramid based on the individuals ability and progression of strength, the minimal rest

between sets, and spotter assistance necessary to complete required reps.

Daily 16 Program Schedule Page 7

Related Articles

Related forms

Related Categories