MCB HAWAII, KANEOHE BAY, Hawaii -- Building your body the Marine Corps way doesn't have to mean training everyday, but it does require a good plan.
The MCB Hawaii Staff Noncommis-sioned Officer Academy teaches leaders to implement a solid physical training program based on the Marine Corps Order and directives which are aimed at improving the fitness of every Marine.
According to the Marine Corps Manual, every Marine must be physically fit, regardless of age, grade, or duty assignment. Not many Marines would argue that point, but not many aboard MCB Hawaii follow the Marine Corps standard.
"It would be nice if the whole base was on the same program," said Gunnery Sgt. Robert A. Phillips, staff noncommissioned officer in charge at the MCB Hawaii, Kaneohe Bay, Staff NCO Academy. "It seems the only Marines who are following the Marine Corps standards are the leaders who have attended a resident course at the Academy, and the recruits at the Marine Corps Recruit depots."
The Marine Corps standards Phillips mentioned are spelled out in Marine Corps Order 6100.3J. It, along with the Field Manual Fitness Reference Publication (FMFRP 0-1B), the Army Field Manual on Physical Fitness (FM 21-20), and the guidelines for the Semper Fit 2000 program, describe the "Marine Corps way" to build bodies.
The "Daily 16" as the program is known, encompasses all aspects of conducting physical training, and when properly employed, will increase physical fitness and reduce injuries.
The requirements for physical fitness in the Marine Corps are that every Marine will receive a minimum of three hours of physical fitness training per week, be tested semiannually with a physical fitness test, and obtain a minimum score of third class on the test.
Three hours per week - minimum. It's a straight-forward requirement, but one that leaves the activities that fill up that PT time up to the individual Marine or to the small unit leaders. Some Marines run three days a week, others go to the gym and lift weights three times a week. Both satisfy the requirement, but result in very different levels of fitness.
The Staff NCO Academy trains leaders to employ a program that will not only satisfy the requirements, but will result in the desired end state - physically fit Marines.
Drawing from the same resources and manuals available to every Marine, the instructors at the Academy train students in the four different programs designed to meet the physical fitness needs of Marines. They also stress the importance of the Daily 16.
Developmental, maintenance, leadership, and remedial programs can be tailored to fit the needs of units depending on their mission, organization and current state of fitness.
The developmental program works best for Marines who are new to the Corps, or who are in a poor state of physical readiness.
An example of this type of program is the training at the recruit depots. They should be progressive programs designed to increase strength, endurance, and character traits essential to the accomplishment of their mission.
The maintenance program is designed to keep up a current level of fitness. This is the most common type of program in the Marine Corps, and does not challenge Marines to improve once they've reached an acceptable level of fitness.
The purpose of the leadership development program is to train small-unit leaders to conduct physical fitness training at their units.
This is the program the students at the Staff NCO Academy participate in.
The remedial program, the fourth type of training, focuses on individuals who posses substandard fitness, are over their maximum weight, or are out of regulations in regard to military appearance standards. A remedial program can also be implemented for Marines who have been away from their units for extended periods of time due to injury, illness, or leave.
The Staff NCO Academy instructors emphasize that a remedial program should be in addition to a unit's regularly-schedule training sessions, and not in place of it.
Once an appropriate program has been started, it's important to conduct training in a manner that improves performance while reducing the risk of injury.
Physical fitness training should never get in the way of a unit performing its mission.
Exercises which prevent injury include slow joint rotations and running or walking in place.
Once the blood flow and temperature have been increased, and the joints are loose and lubricated, slow, static stretching will loosen up muscles and tendons so they can achieve greater ranges of motion with less chance of injury.
Stretches should focus on the muscle groups or body parts which will be used most during the scheduled training session of the day.
Calisthenics will serve to increase the intensity level before the actual activity or conditioning begins.
Cool down exercises are just as important as warm ups, and help Marines gradually taper off their training before stopping completely.
Stretches used during the warm up period work well for cooling down too.
For the meat of the physical training session, leaders can do any number of activities which will serve the purpose of conditioning their Marines.
The Staff NCO Academy teaches students numerous ways to improve their unit's readiness and provide variety to a PT session.
Confidence courses, obstacle courses, rifle drills, and several other forms of military-specific training not only increase physical readiness, they also provide a welcome change to running.
Circuit courses can promote fitness in the entire body, or in one specific area. They can be incorporated into a run, or can be done in a fixed location.
Circuit courses can be designed around time limits, or number of repetitions, and leaders can tailor their programs to provide exercise to Marines at intensities which best suit their level of fitness.
What-ever the program a unit employs, the goal is to have every Marine combat ready, regardless of duty assignment. Physical fitness is an indispensable aspect of leadership, according to the Marine Corps Order, and the habits of self discipline required to maintain a high level of physical fitness are inherent to the Marine Corps way of life.
"In order to standardize the conduct of physical fitness training throughout MCB Hawaii, all commands should be doing the Daily 16," said 1st Sgt. Michael S. Timmerman, director, Staff NCO Academy. "Marine Corps units here should strive to mirror the MCRD and Staff NCO Academy PT program so that consistency prevails."