DEPARTMENT OF THE ARMY
HEADQUARTERS
4th BATTALION, 23RD INFANTRY REGIMENT
BLDG 11258, A AND 22ND STREET
JOINT BASE LEWIS-MCCHORD, WASHINGTON 98433-9500
REPLY TO
ATTENTION OF
AFZH-BDQ-O
22 March 2016
MEMORANDUM FOR Commander, 4-23 IN
Subject: Physical Training Guidance
1. The following outlines guidance for physical development of TOMAHAWK personnel. Physical fitness is the
cornerstone of our job as professional Soldiers and integral to defending freedom as we know it. In combat any
MOS can be called forward to close with and destroy the enemy, CASEVAC a fellow Soldier, or accomplish a
myriad of other physically demanding tasks. The current fight is in Afghanistan where the enemy is not only the
insurgent, but the terrain, climate, and overall mission set. Harsh conditions coupled with long movements
through mountainous terrain in full kit require a new level of fitness. As a base we will use TC 3-22.20 Army
Physical Readiness Training. While using this TC due attention must be given to the development of all 10
General Physical Skills and maintenance of varied, progressive, and combat focused physical training.
2. Varied, Progressive, and Combat Focused: Routine is the enemy. Ensure to vary your training in order to
maximize gains. If a Soldier does 100 pushups every day, he will be proficient at doing 100 pushups, but all other
attributes will suffer. Vary Frequency, Intensity, Time, and Type (sound familiar- FITT). Be progressive. If you
conduct an 800m swim this week, next week you should be increasing the distance or decreasing the time
standard, etc. If we merely conduct a weekly 5 mile run at a 7 minute pace, we will never improve. Finally,
every time we train we should have combat in the forefront of our minds. Our “sport” is combat (as opposed to
Football, Baseball, Hockey) and we will train to increase our efficiency and ability to dominate our sport. Build
the Warrior Ethos; grapple, carry heavy objects, conduct gas mask runs, or even work Warrior tasks into your
training plans- you are limited only by your imagination.
3. The 10 General Physical Skills: As we prepare for combat operations in Afghanistan we need to be
cognizant of progressing across the entire spectrum of physical development. These skills include
Cardio/Respitory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility,
Balance, and Accuracy. In order to fight and win in Combat, our Soldiers must be well rounded across
the full spectrum of these skills. For example, if due attention is not given to Cardio/Respiratory
development, units will lack in their ability to conduct long range dismounted movements at high
altitudes. Likewise, Stamina is required for long movements especially while carrying heavy loads.
Conducting a CASEVAC, for example, requires immense Strength, while moving through a cave system
requires both Flexibility, and Coordination. Power, Speed, and Agility are essential when conducting
any battle drill, and could be the difference between closing with and destroying the enemy or the loss of
American lives. Finally, Balance and body control (Accuracy) are vital attributes while engaging in
close quarters combat or throwing a grenade to knock out an enemy fighting position.
a. Cardio/Respiratory Endurance- The ability of body systems to gather, process, and deliver
oxygen for body functioning (i.e. low crawl from/to cover/concealed positions over a long
distance in order to close with the enemy).
b. Stamina- The ability of body systems to process, deliver, store and utilize energy (i.e. Conduct
long movements through undulating terrain with full combat load).
c. Strength- The ability of a muscular unit or a combination of muscular units to apply force (i.e.
Lift an ammo can overhead to reload a weapon system).
d. Flexibility- The ability to maximize the range of motion at a given joint (i.e. Crawl through a
cave in pursuit of the enemy or weave through twisted vehicle wreckage to retrieve a soldier).
AFZH-BDQ-O
SUBJECT: Command Physical Training Guidance, 4-23 IN BN
e. Power- The ability of a muscular unit or a combination of muscular units to apply maximum
force in minimum time (i.e. Hoist a team member over an obstacle to avoid observation).
f. Speed- The ability to minimize the time cycle of a repeated movement (i.e. Sprint after or pursuit
of an enemy).
g. Coordination- The ability to combine several distinct movement patterns into a singular distinct
movement (i.e. Traverse rocky terrain while in pursuit of an enemy).
h. Agility- The ability to minimize transition time from one movement pattern to another (i.e. Move
around furniture while entering and clearing a room or conduct magazine change).
i. Balance- The ability to control the placement of the bodies center of gravity in relations to its
support base (i.e. Maintain a stable body position while firing weapon).
j. Accuracy- The ability to control movement in a given direction or at a given intensity (i.e.
Throw a grenade at a specific target).
*Chart shows Physical Competency Improvement vs. Sample Exercises. For a full listing of Exercises see TC
3-22.20
4. Warm-Up/Cool Down: TC 3-22.20 will be used to properly warm-up and cool down prior to and after physical
training. See the charts below and reference TC 3-22.20 for additional instruction. If additional warm-up is
AFZH-BDQ-O
SUBJECT: Command Physical Training Guidance, 4-23 IN BN
needed integrate exercise specific dynamic stretching and scaled down exercises as to further prevent injury and
maximize gains. If additional cool down is necessary integrate active recovery or passive-isometric stretching.
Following the standard PRT cool down, Battle Drills will be rehearsed for the last 15 minutes of every PT
session.
TC 3-22.20 Preparation Drills
5-10
Bend and Reach
Reps
Slow
5-10
Rear Lunge
Reps
Slow
5-10
High Jumper
Reps
Moderate
5-10
Rower
Reps
Slow
5-10
Squat Bender
Reps
Slow
5-10
Windmill
Reps
Slow
5-10
Forward Lunge
Reps
Slow
5-10
Prone Row
Reps
Slow
Bent Leg Body
5-10
Twist
Reps
Slow
5-10
Push Up
Reps
Moderate
TC 3-22.20 Recovery Drills
Overhead Arm
Hold 20-30
Pull
Sec
Hold 20-30
Rear Lunge
Sec
Hold 20-30
Extend and Flex
Sec
Hold 20-30
Thigh Flex
Sec
Hold 20-30
Single Leg Over
Sec
5. Weightlifting: Defined as moving oneself and an object through space. Major lifts include the Press Series, Back
Squat, Bench Press, and Deadlift. These lifts are the baseline, and will improve your ability to gain
strength/power. They are the building blocks for more the complex secondary lifts (Clean, Jerk, Split Jerk, Sumo
Deadlift, Thruster, Kettlebell swings, etc). These are all multi-joint, functional movements (i.e. a deadlift,
replicates picking up an object up off the floor. A press, it replicates moving an object from chest level to the
overhead position). Isolation and single joint lifts (i.e. bicep curl) will not be conducted as they offer less in terms
of overall efficiency of physical development.
6. Gymnastic type Exercises: Defined as moving oneself through space. Major movements include the pull up, and
dip (above bar). Additional exercises include ring work (muscle-up, holds, ring dips, ring pull-ups, Skin the Cat),
hand stand push-ups, rope climbs, burpees, plyometrics (box jumps, clapping push-ups/pull-ups) and all other
body weight exercises.
7. Ruck Marching: Essential to our profession. As previously discussed, vary frequency intensity, time, type, and
weight.
8. Cardiovascular/Metabolic Conditioning: Long distance running will build a solid Cardio/Respiratory base, but
it’s important to note that anaerobic training will improve aerobic fitness (however, the reverse is not true). There
are a million ways to increase cardiovascular capacity. These include, but are not limited to fast pace high
repetition circuits, row, bike, swim, run, sprint, jump rope, etc.
9. Fighting: Build the Warrior Ethos. Integrate grappling into PT a minimum of once a week. Teach the techniques
in order to mitigate risk. Pugle Stick Fighting, Boxing, Grappling, 2 vs 1 Drills, Call Outs, etc., can be used to
build the team and instill confidence. Every soldier will be a Warrior.
10. Battle Drills: As part of every “cool down” rehearse selected Battle Drills. The first time your element rehearses
a Battle Drill will not be on a Live Fire Range. Rotate Soldiers through leadership positions so that every man
can lead the small unit through these drills. Our ability to react will save lives.
AFZH-BDQ-O
SUBJECT: Command Physical Training Guidance, 4-23 IN BN
11. Fundamentals: Instruction is key. Many of the movements involved with developing comprehensive soldier
fitness must be taught and drilled using the crawl walk run methodology. If a Soldier is asked to “Snatch” 135
pounds without instruction he will without doubt attempt the lift and injure himself in the process. Leaders must
learn the fundamentals and be able to instruct subordinates.
12. Off Post PT: Be creative. This is a prime opportunity to “vary” your training. For example, running on Ft.
Lewis is much different than running on a beach or a trail, and each environment provides its own set of
challenges and hazards. Ensure you have a solid CASEVAC and Commo plan. Submit MOI and Risk
Assessment 2 weeks out for review/approval by Company Commander.
13. Special Population PT: See Special Population PT guidance.
14. Diet/Nutrition: What we put into our bodies is as important as our daily workouts. Generally speaking the
human body is in need of nutrients directly following a workout. The 4:1 carbohydrate to protein ratio is the
optimum post workout recovery formula. For example if I intake 20g of protein, I should consume 60g of
carbohydrates. In addition research shows that 5-6 small meals daily allows for optimum body function as
opposed to three large meals where excess calories are generally stored as fat. Much literature can be found on
both the Paleo or “Caveman” diet (reference Dr. Loren Cordain) as well as the Zone diet (reference Dr. Barry
Sears) which are highly recommended and utilized by most elite athletes. In addition, drink water, and lots of it.
Throughout the day soldiers will continually hydrate, at a minimum, 64oz/day. If soldiers are looking to
supplement their normal nutrition, research has shown that highest gains are found in daily multi-vitamins and
fish-oils. Ensure leaders and Soldiers research the products they consume for health and legal purposes.
15. Personal Log: Each TOMAHAWK will be responsible for keeping a “PT Log” in which they will record goals
and daily physical training progress. This log will be facilitated and reviewed by their first line supervisor during
counseling sessions.
16. Evaluation: The APFT stands as the current Army physical evaluation tool. All TOMAHAWKS will strive for
a 300+ on the APFT. Our Battalion goal is 270 or better.
17. Schedule: See two week example training schedule, appendix one. Ensure to make PT plans feasible/realistic.
Include specifics such as distances and pace for run/bike/swim/ruck march, weight of rucks, etc.
18. POC is CPT Seth Nason, AS3 @ seth.nason@us.army.mil.
GREGORY S. HARKINS
LTC , IN
Commanding