Geared for Combat: A look at Security Forces PT Published June 26, 2008 72nd Security Forces Squadron TINKER AIR FORCE BASE -- Lt . Col. Gary Hopper's first words on fitness training will be remembered by many for a long time. "We're not playing volleyball or softball or other games. We're not concentrating on aerobic conditioning jogging around the base. Battles are not aerobic. They are anaerobic. Battles are about moving quickly from cover to cover and being able to shoot and communicate. MOVE, SHOOT, COMMUNICATE! There are only so many options in battle and ours most likely will be in an urban setting. You will move through enemy fire if surprised or you will lay down fire and maneuver quickly to outflank the enemy. You may withdraw by thinning the lines, once more, quickly. This program is designed to prepare you for these scenarios." It started on the basketball courts at the Gerrity Gym, three days a week. Five minutes of jogging, then calisthenics, some warm-up movements, other unique exercises covering overlooked muscle groups. Then it was an assortment of movements between the plastic step-up panels set three feet apart along the full court on both sides. The first speed drills began by stepping over each panel on a dead run which stressed the calves and created a bounding motion. Then it was a side step between the boards to the right and then to the left. Afterwards came the zig zag run moving in an "S'" pattern all the way though. Backwards in an "S" pattern was even a greater challenge. At the half hour break, two minutes for a sip of water. After the mid break started quick drills of 5 push-ups with a quick flip to 5 sit-ups. These were conducted on a very fast cadence until Colonel Hopper tired. The session was completed by several suicide drills where four to six members ran down to four separate lines, each a little longer than the previous and then returned on a dead sprint. By the time anyone started to recover, it was time to go again. "There was a certain amount of puking going on in the beginning. Luckily everyone made it outside the door to keep our gym floor clean." Once it warmed up just a bit, we went out to the 400 meter track. We always started with a half mile jog and then calisthenics. In the early days we started with 200 meter sprints each followed by 200 meter recovery jogs. Colonel Hopper wanted to allow his troops to build in increments. "PT Leaders need to give people a little time to adjust. This is not an easy program and I really don't want to hurt anyone needlessly. It's about getting to that right level and then continuing to push everyone to make a concerted effort." The cops are now at that level. The main part of PT for Monday and Friday is very similar. After warming up and calisthenics, come five, 400 meter sprints, each followed by a 400 meter jog. Members pair up with like-speed team mates. Each team attempts to stay together or at least catch up on the jog to start each sprint as a team. The fastest team remains below 90 seconds per quarter. They have some very good athletes, but what Colonel Hopper wants is people in good condition, not athletes. After all the long sprints are complete, SF starts the cone drills. These orange traffic cones are placed in a zig zag route a few meters apart about 52 yards long. They begin with the sprint and concentrate on sharp cuts when changing direction. After a couple of these, it is time for side stepping, starting to the right for the first cone and left stepping to the second with continued alternation. This is accomplished twice also. The last drill is backwards and of course twice also. These three movements cover every muscle in the legs and hips and will ensure that one can cross the littered battlefield in any direction, dragging equipment or personnel while shooting. The session finishes with 50 and 100 meter sprints followed by 120 meter high bounds (looks like skipping) and finally 120 meters of walking lunges. There is always a celebration chant at the end with "We'll kick your ---- And take your donuts too! All in fun. Wednesdays are recovery days. After the warm-up and exercises, they complete a 3 mile jog/run to allow the body to continue repair for Friday's re-assault. Sessions are led by Colonel Hopper and fit NCO's. Two standouts have been MSgt Pete Way and SSgt Jason Clark. Not everyone who leads can always attend and so whoever is senior will take over and get the job done. People who worry about their personal PT test are assured by Colonel Hopper that this program will make them fast in the mile and a half. Colonel Hopper developed the basics of the program and incorporates it into the units that he commands. He has coached athletes in many sports. He competes in distance races and triathlons throughout the year, often with his son Sean who was a collegiate pole vaulter. They just finished the Route 66 Olympic Distance triathlon on 1 June. He says that sometimes he places well but not always. "I race against myself and only I know what I gave and what I did to get there. I am thankful to be healthy at 53 to still get out there and compete." He has always scored 100% on his PT test and has never scored below a 93% on the under 25 year old division. Two years ago he hit 100% on the young folks scale. "I hope my troops see me as an average guy with my best years behind me, out here struggling to keep fit for that inevitable day when we are going to need everything we have to survive the day."