1. In the Marine Corps, physical fitness training has one purpose: To prepare Marines to physically withstand the rigors of combat. All other goals of physical fitness training are subordinate to and must support the attainment of this goal. The idea that only infantry or reconnaissance units and their
attachments normally face physically demanding combat is wrong. A sound and effective unit program, requiring limited time and material, offers a greater benefit in combat than any expensive and time-consuming training program.
2. As a commander, develop your company‘s physical conditioning program and use it to carry out one of your most serious responsibilities: Ensuring that your Marines are physically ready for combat. Every war has uncovered new challenges in physical conditioning during mobilization of personnel for
deployment. Physical training programs were geared to the physical need of each war. Success depended upon the time available during training to prepare Marines physically for battle conditions. Marines were trained to withstand the rigors of combat over rugged terrain and under unfavorable climatic conditions.
Costly lessons have been learned from our military experiences, over the years and through several wars, that has led to an increasing interest in the physical conditioning of the individual Marine. You cannot afford to emphasize physical fitness only during wartime.
3. Major General John A. Lejeune, in the 1921 edition of the Marine Corps Manual, expressed our philosophy of leadership. Among other things, he stated that ―it will be necessary for officers to endeavor to enlist the interests of their men in building up and maintaining their bodies in the finest physical condition.” We have never varied as a Corps from this belief.
5402. OBJECTIVES OF PHYSICAL CONDITIONING
1. The first objective is to achieve physical readiness. The acceptable level of physical readiness should be such that your Marines can perform in any environment regardless of adverse conditions. To be in lesser condition may lead to unnecessary casualties simply because some or all of your Marines were not properly prepared for the tasks. To achieve this objective:
a. Your Marines must have the physical strength and stamina to defeat both the enemy and the environment whether in the jungle, desert, or mountains, in cold weather as well as hot weather.
b. Your Marines must have the muscle tone required to endure minor falls without injuries, walk over rough terrain without spraining ankles and knees, and live a rough, Spartan lifestyle for extended periods of time without undermining their abilities to perform their required tasks and collective missions.
c. Your Marines must master the skills, agility, and coordination required to remove themselves from harm‘s way and to maneuver into the most advantageous tactical positions. If your Marines have mastered these, they will enjoy a high survival rate and tactical advantage.
d. Your program must include the following types of activities:
(1) Marching under load
(2) Running (both for distance and sprints) (3) Jumping
(4) Dodging
(5) Climbing and Traversing
(6) Crawling (both high and low crawling with emphasis on both speed and stealth) (7) Throwing (particularly objects similar to grenades)
(8) Vaulting over wire, fences, or other obstacles
(9) Carrying (using obstacles of similar weight, size, and shape, as those encountered in the performance of the company‘s mission in addition to two-man carries)
(10) Balancing (with emphasis on narrow walkways, rope bridges, and other pathways at heights)
(11) Falling (from all possible positions such as standing, running, and jumping) (12) Surviving in water
2. The second objective is the development of mental toughness. To achieve this objective, exercise activities must emphasize the development of the following character traits:
a. Confidence both in themselves and their fellow Marines
b. Aggressiveness with a deep desire to achieve, persevere, and prevail c. Instinctive controlled reaction under pressure and stress
d. A sense of esprit de corps in that they desire to accomplish goals as members of a team and value the strength and abilities of a unified effort.
5403. PHYSICAL DEMANDS OF COMBAT
1. There are three primary elements of effective physical fitness for combat: lower-body strength and stamina; upper-body strength and stamina; and competitive, combative spirit. Cardio-vascular
functioning is not treated separately since it is an element of each of the three.
a. LOWER-BODY STRENGTH AND STAMINA. There are a number of demands placed on lower body strength by combat: marching long distances under heavy load and functioning effectively at the destination, moving quickly and evasively under fire, and carrying wounded Marines to safety.
b. UPPER-BODY STRENGTH AND STAMINA. Demands placed on the upper body in combat occur when rapidly emplacing crew-served weapons; handling large-caliber ammunition for extended periods; climbing walls, cliffs, and other high obstacles; and performing field maintenance on aircraft or heavy machinery.
c. COMPETITIVE, COMBATIVE SPIRIT. While part of this critical aspect of combat readiness is mental and emotional, robust physical conditioning and a training program which promotes physical aggressiveness greatly enhances a competitive and combative spirit. Activities that force Marines to overcome natural fear, which directly leads to fatigue, are particularly valuable.
2. It has been proven that the added uncertainty and stress of combat have a major physical effect on Marines, as well as the acknowledged psychological effect. In combat, fear equals fatigue. In training, we cannot easily reproduce the stress which reduces the effectiveness of individuals and units. However, we can produce fatigue and psychological doubt in training situations by developing a challenging, physical training program which puts stress on the participants. Activities such as long foot marches under load, and difficult, obstacle-negotiating courses, train Marines to overcome their own fear and fatigue. Rugged competitive activities such as wrestling, boxing, and pugil-stick fighting prepare Marines psychologically to overcome opponents as well as their own fear and fatigue. This sort of physical training builds self-confidence and unit morale. Although pushing Marines to their limits is necessary, commanders must set a satisfactory starting-point. This starting-point should be physically and psychologically demanding for no less than three fourths of the unit. The program should progress quickly, augmented by remedial training for those unable to meet the unit standards, until the training is challenging for all but the most exceptional Marines in the command. Commanders must never forget that Marines expect to be challenged and thrive on being pushed to their limits.
5404. FUNDAMENTALS OF PHYSICAL CONDITIONING
1. Physical fitness for a Marine is the capacity for skillful and sustained performance, the ability to recover from exertion rapidly, the desire to complete the assigned task, and the confidence to face any eventuality.
2. These fundamentals can be expressed in several components.
a. STRENGTH. Your Marines need enough strength to perform the heaviest task encountered in routine and emergency activities. The primary areas where muscle strength is required are in the arms and shoulders, the abdomen, the back, and the legs. Muscles increase in size, strength, and firmness with regular and strenuous exercise; without it, they grow flabby and weak.
b. ENDURANCE. Your Marines need sustaining power to produce maximum results without undue fatigue. There are two types of endurance:
(1) MUSCULAR ENDURANCE – that strength required to fight the enemy under the most tiring combat conditions. You and your Marines must be able to perform work continuously for long periods.
(2) CARDIO-VASCULAR RESPIRATORY ENDURANCE – this is necessary for maintaining physical endurance. The goal is to achieve efficient operation of the blood vessels, lungs, heart and their capacity to absorb oxygen and expel carbon dioxide. The average Marine‘s cardio-vascular respiratory abilities can be greatly enhanced through exercise.
c. AGILITY. Your Marines must be able to change direction quickly and faultlessly. The ability to react instantly and to maintain orientation during rapid changes of body position is important to your Marines‘ survival.
d. COORDINATION. Your Marines must be able to move all parts of their body in a smooth, efficient, and concerted manner. They should not make useless movements but should move with a precision that saves energy. Coordination is best developed by practicing diversified muscular activities and skills affecting all body parts.
5405. PRINCIPLES OF PHYSICAL CONDITIONING
1. To obtain the maximum benefit from your physical fitness program without sacrificing your Marines‘
welfare, develop a careful program of conditioning which increases unit physical fitness. Keep the following principles in mind:
a. INCREASE THE LOAD. As strength and endurance improve, increase the physical load until the desired level of fitness is reached.
b. PROGRESSION. Apply load increases gradually from a low or current state of physical readiness, based on a systematic process. The program should be progressive in both the amount of work required as well as the amount of diversity used.
c. BALANCE. To be effective, include in your program the various types of activities and the provision for the concurrent development of strength, endurance, and coordination as well as basic physical skills.
d. VARIETY. Do not allow your program to fail because of a boring routine. The most successful programs include conditioning activities, competitive events, and military physical skill development.
e. REGULARITY. Maintain a daily exercise program, which may include occasional individual efforts. There is no easy or occasional way to develop physical fitness.
5406. PHYSICAL CONDITIONING
1. There are three stages of physical conditioning.
a. TOUGHENING STAGE. This stage is approximately two weeks long and usually results in muscular stiffness and soreness.
b. SLOW IMPROVEMENT STAGE. This stage is approximately 6-10 weeks long and results in a slow, steady improvement of physical conditioning principles until the Marine reaches the desired level of fitness.
c. SUSTAINING STAGE. This stage goes on indefinitely to maintain the level of conditioning achieved by following the previous stages, at the desired level of fitness.
2. Marines pass through these stages to attain the desired state of physical conditioning.
5407. SPECIAL CONSIDERATIONS FOR CONDUCTING PHYSICAL TRAINING
1. CLIMATIC CONSIDERATIONS. Maintain proper body temperature through warm-up exercises, proper dress in hot/cold weather, and appropriate hydration. For effective performance and health, pay special attention to the following climatic factors:
a. HIGH TEMPERATURES AND HIGH HUMIDITY. Your Marines can endure strenuous physical activity in extremely hot temperatures if you allow them to become acclimated and if they consume enough salt and water. It is essential to continue physical training programs in hot climates because your Marines will be able to withstand high temperatures better if they remain
well-conditioned. When you conduct training under these conditions, ensure that someone is monitoring your Marines for excessive weight loss. And ensure that all of your subordinate leaders are fully aware of the need for constant body fluid replacement and know the procedures for heat casualty treatment.
b. HIGH ALTITUDES. During physical training at high altitudes, the Marine‘s heart undergoes greater stress. It is particularly important that one exercises lightly, initially, at such altitudes, allowing the body gradually to adjust to high altitudes within a few weeks. Then, one can progressively increase the exercises.
c. ARCTIC REGIONS. Military duty in the arctic is so arduous that a high level physical conditioning is essential. Ensure that your Marines are conditioned to the highest level possible before they arrive. When exercising in cold weather, have your Marines remove excess clothing to prevent dampness from remaining on their bodies.
2. WARMING UP AND COOLING DOWN. It is a fundamental physiological principle that Marines should warm up gradually before engaging in strenuous exercises. Warm ups increase the circulation and prepares the body for an overload. They also help to prevent injury to muscles and joints after exercising.
Additionally, your Marines should never be allowed to cool off too rapidly; in cool or cold weather, they should put on additional clothing during the cooling-off period.
3. AGE INCREASES. There is no physiological reason to cease exercise due to aging. Increased age usually brings increased responsibility which, in many instances, leads to sedentary routine. The keys to fitness with increased age are to continue exercising at a reasonable level and to include exercise of a vigorous type in the daily routine. Such individuals usually required a longer period of time to recover from physical effort than younger Marines. It is both the individual‘s and your responsibility to ensure that all of your Marines continue a daily sustaining exercises program regardless of their age or rank.
5408. LEADERSHIP AND SUPERVISORY FUNCTIONS
1. PROMOTE AN UNDERSTANDING OF THE VALUE OF PHYSICAL READINESS. Create within each of your Marines a desire to be physically ready. When Marines realize their efforts are an
investment in their own personal welfare, they will cooperate. Your Marines should also understand the relationship of physical readiness to their survival in combat.
2. MAINTAIN A POSITIVE APPROACH. Create an atmosphere where all desire to participate fully.
Only in unusual cases should fear of punishment be the motivating factor behind good performance. For those few who cannot keep up or who attempt to malinger, an effective remedial program is essential.
3. SEEK COOPERATION AND DEVELOP MORALE. Enhance favorable reactions from your unit by properly planning and organizing, incorporating challenging requirements, using competition, and applying a progressive program that are all directed toward physical fitness.
4. DEVELOP YOUR TECHNIQUE. Use the following list of techniques to assist you in performing your physical conditioning program. By no means is this list all inclusive.
a. Lead by personal example, demonstrating that you are serious about physical conditioning and are directly concerned with your Marines physical readiness and welfare.
b. Instill command interest, and indicate to your Marines the importance of this training to the welfare of the organization.
c. Allot sufficient time for achieving objectives. Do not substitute other training or routine duties for scheduled physical conditioning activities; it is unsound and unwise.
d. Assign and properly use qualified personnel to supervise and to conduct physical readiness training.
e. Regularly measure the physical fitness of your Marines to evaluate progress and to determine whether the program is successful. A Physical Fitness Test (PFT) or Combat Physical Fitness Test (CFT) can be used as a measure of your unit‘s physical readiness. (NOTE: This is the first mention of the PFT or CFT, which emphasizes the focus of physical conditioning is on your Marines‘
readiness to perform in combat, not just on their ability to run and do pull-ups and crunches.) f. Ensure that all physical fitness activities are properly supervised.
(1) Have every available Marine on the PT field. In some instances, special efforts are necessary to overcome obstacles to regular and frequent training. Special effort is also necessary to ensure remedial conditioning, as necessary.
(2) Do not allow instructors to be unprepared. Not only is this unprofessional, but it is also a waste of everyone‘s time. Ensure that equipment is adequate, and avoid lengthy rest periods.
(3) Avoid over-training. Over-exertion of muscles and excessive heart rate may be dangerous.
Build up gradually to your desired fitness level.
(4) Maintain focus on the overall objectives, and pursue them intelligently yet still aggressively.
5409. SMALL-UNIT LEADERS AND INSTRUCTORS
1. LEADER‘S TRAINING. Whether leaders come to your company either fully or only partially trained, encourage them to learn by attending training courses, enrolling in self-study programs, practicing, and by discussing situations with more experienced leaders.
2. LEADER‘S OBJECTIVES. Ensure that your subordinate leader‘s objectives are the same as yours, including motivating Marines toward physical readiness and by developing a high degree of fitness throughout the entire company.
3. LEADER‘S PHYSICAL FITNESS. Set the example along with your subordinate leaders in strength, endurance, posture, and skill. This does not mean that you and your other leaders must be #1 at
everything that the company does. Your Marines do not expect championship performance. However, they do expect and deserve a creditable and competitive showing by their leaders.
4. LEADER‘S KNOWLEDGE. Have a good working knowledge of the following:
a. Your Marine‘s current strengths and weaknesses.
b. Body functioning and physical readiness development.
c. Marine Corps physical fitness regulations.
d. A variety of exercise activities and the function of each in the development of physical fitness.
COMPANY COMMANDER’S HANDBOOK CHAPTER 5
TRAINING APPENDIX A
SAMPLE TRAINING POLICY LETTER
(HEADING)
(DATE) From: Commanding Officer
To: Platoon Commanders, Section Leaders Subj: COMMANDER‘S TRAINING GUIDANCE Ref: (a) Appropriate Battalion/Squadron Directives
1. PURPOSE. To provide training guidance for the first half of year ____. Each of you hold a position of extreme importance. In preparing Marine for future combat, it is your efforts during each training period that will decide the outcome of the battles we may wage. Marines that will go in harm‘s way must receive every opportunity to excel. Apply a sense of urgency and an understanding to your training planning that future combat is inevitable.
2. GUIDANCE. To properly develop each individual Marine, you must set goals. From these, you should then define your specific objectives for each training period. You should also review the current Training and Readiness (T&R) manuals and orders. Submit these objectives to me 30 days before the week the training will be conducted. From your objectives, you can write your training schedule with ease. To ensure that you have your Marines‘ complete dedication to the completion of your objectives, publish to all hands exactly what they can expect to see in regards to their training. At the start of each training period, field or garrison, every Marine must know these objectives.
3. TRAINING GOALS
a. During the first three months, dedicate yourselves to the following events:
FORMAL SCHOOLS
GUNNER QUALIFICATION BN FEX
AAV AND HELO FAMILIARIZATION
b. Prepare yourselves for completing the following in the second three months:
ACF READY EX ACF TEWT
PHYSICAL CONDITIONING FOR MOUNTAIN WARFARE TRAINING
4. IMAGINATIVE DRILL. The key to any successful team is the ability to work together under all circumstances. Repetitive drill is essential for developing that teamwork and the instinctive completion
of individual tasks. Unfortunately, repetitive drill becomes boring and can become counter-productive.
To off-set this, take an imaginative approach to each drill. Use training aids, change the pace, set up a competition, or do whatever keeps your unit motivation throughout the drills. Finally, never forget the basics. We must have the basics to build our unit.
5. PHYSICALLY DEMANDING. In combat, each of us will be challenged to our maximum ability.
Physically, we must be superior to our enemy. In future wars, we may be out-numbered and out-gunned.
The key to our success will depend on our physical toughness. Train your units to be physically hard and mentally alert. The PFT and CFT is a good starting point, but they are only a limited measuring tool.
Make field training physically demanding. Use conditioning hikes, cross-terrain movements, and swimming in your physical training. It is well worth the time. Your unit must not only be able to run 3 miles, but be able to walk day and night to get to the enemy, and then fight that enemy like the fiercest of warriors.
6. DEVELOP SUBORDINATES. Develop your subordinates during training. Not only should they be proficient at their primary duties, but they should be able to perform two levels higher than their present billet.
6. DEVELOP SUBORDINATES. Develop your subordinates during training. Not only should they be proficient at their primary duties, but they should be able to perform two levels higher than their present billet.