Daily 16 Program Schedule Page 6
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12c. Upper Body Strength Circuit #2. This circuit is designed to improve upper body strength and endurance, and
is normally conducted following a cardiovascular training session. Proper form and full range of motion are
important. Eight stations are set up over a course length of approximately 500 yards.
Station #1: Crunches
20 reps
Station #2: Pullups
3 sets @ max effort
Station #3: Dorsal Raises
20 reps
Station #4: Tricep Dips
40 reps
Station #5: Situps
2 sets of 5 reps
Station #6: Rope Heaves
20 reps
Station #7: Pushups
20 reps
Station #8: Sprint
1 rep
d. Upper Body/Abdominal Strength Circuit #3. This circuit is designed to encompass a cardiovascular/anaerobic
(sprint) portion that incorporates eight exercise stations with no set course length required. This circuit is conducted
without a set time signal, e.g., personnel s move immediately to a station after each exercise is completed.
Recommended one to two complete course rotations, with a possible time decrease to 20 seconds (vice 30) on the
second running.
Station #1: Elevated Pushup
30 seconds
Station #2: Twisting Situp
30 seconds
Station #3: Parallel Dips
30 seconds
Station #4: Ab Crunch (feet unsecured) 30 seconds
Station #5: Wide Pushup
30 seconds
Station #6: Flutter Kicks
30 seconds
Station #7: Diamond Pushup
30 seconds
Station #8: Bicycle
30 seconds
e. Lower Body/Upper Body Strength (Weight Room) Circuit #4. This circuit is designed to follow a
cardiovascular session. There are 13 exercise stations and the circuit should be conducted in one to two complete
rotations. Each exercise should encompass slow and controlled movements, striving for muscle failure within 8-12
repetitions. A preliminary session, for personnel to become familiar with weight room layout and starting weight
limits and execution is recommended.
Station #1: Leg Press
8-12 reps
Station #2: Leg Raise
8-12 reps
Station #3: Leg Extension
8-12 reps
Station #4: Leg Curl
8-12 reps
Station #5: Heel Raise
8-12 reps
Station #6: Bench Press
8-12 reps
Station #7: Seated Row
8-12 reps
Station #8: Military Press
8-12 reps
Station #9: Lat Pulldown
8-12 reps
Station #10: Shrugs
8-12 reps
Station #11: Triceps Extension
8-12 reps
Station #12: Biceps Curl
8-12 reps
Station #13: Incline Situp
8-12 reps
f. Fartlek Training. Fartlek training is designed to develop strength, stamina, and endurance by combining
running (cardiovascular) and calisthenics (strength and endurance). Fartleks consist of various running exercises,
which strive to overload the cardiovascular system by allowing only partial recovery between each intense training
segments; this sequence is repeated for the duration of the training session. Fartleks are normally conducted over a
minimum 3-mile course, preferably with varying terrain and intermittent exercise stations to create the work
overload.
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