SMA Dailey's Weekly PT Routine

For the new Sergeant Major of the Army, Dan Dailey, PT time is sacred, and he is trying to spread that enthusiasm throughout the Army.

According to this article on ArmyTimes.com, SMA Dailey knows that training time is at a premium, but that soldiers' health and their ability to adapt and overcome is dependent on their physical fitness. "There are a million things out there that will compete with that [PT time]", but "It's extremely difficult when you're in combat when you have to pull yourself up a window or over a wall...You need to have that burst of energy to sprint 100 yards, but you also have to be able to go the distance for 12- to 18-hour patrols."

The article also gives an outline of SMA Dailey's weekly workout schedule:

Monday
A 5 to 7 mile run.

Tuesday
4 sets of the following exercises:

  • 10 reps of dumbbell bench press and dumbbell curls.
  • 100 crunches on an exercise ball, 150 crunches on the ball or floor, then 2 sets of 75 sit-ups.
  • 15 tricep dips followed by rapid dumbell curls to failure (he tries to get up to 30 for each arm).

Wednesday
A 5 to 7 mile run.

Thursday
A pull-up/push-up ladder along with situps:

  • 1 pull-up, 5 push-ups
  • 2 pull-ups, 10 push-ups
  • 3 pull-ups, 15 push-ups
  • 4 pull-ups, 20 push-ups
  • 5 pull-ups, 25 push-ups
  • 6 pull-ups, 30 push-ups
  • 7 pull-ups, 35 push-ups
  • 8 pull-ups, 40 push-ups, 100 sit-ups, and 25 oblique crunches per side
  • 9 pull-ups, 45 push-ups, 100 sit-ups, and 25 oblique crunches per side
  • 10 pull-ups, 50 push-ups, 100 sit-ups, and 25 oblique crunches per side
  • 9 pull-ups, 100 sit-ups, and 25 oblique crunches per side
  • 8 pull-ups, 90 sit-ups
  • 7 pull-ups, 80 sit-ups
  • 6 pull-ups, 70 sit-ups
  • 5 pull-ups, 60 sit-ups
  • 4 pull-ups, 50 sit-ups
  • 3 pull-ups, 40 sit-ups
  • 2 pull-ups, 30 sit-ups
  • 1 pull-up, 20 sit-ups

Friday
A 5 to 7 mile run.

Saturday
Rest day

Sunday
Personal PT - swimming, a bike ride, a long run, or playing sports.

SMA Dailey encourages up-and-coming battalion commanders and command sergeants major to do PT every morning with their soldiers, "Whenever your unit's PT time starts, if you're not at your flag pole on your installations with your soldiers, leading from the front, you can assume your soldiers aren't doing it...That's all soldiers want. They want leaders out there leading soldiers."

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