Gerald D. Evans Training Program

2026 Montrose Adult Marching Band Training Program

Gerald D. Evans, D. C. 

Program Overview

•  Duration: ~8 weeks (May 11 – ~July 1/2, with taper before the event).

 Frequency: 3–4 sessions per week (e.g., Mon/Wed/Fri or Tue/Thu/Sat) to allow recovery. Include 1–2 lighter walks on off days.

•  Session Length: Start at 30–45 minutes, build to 60–90 minutes.

•  Progression: Weeks 1–2 focus on basics and building a base. Weeks 3–5 add intensity/distance. Weeks 6–7 simulate parade conditions. Week 8: Taper (lighter sessions).

 Equipment: Comfortable marching shoes (broken in) but fairly new, water bottle, optional light backpack or instrument for later weeks, mat for floor work. A fitness watch would be helpful for measuring distance and tracking your time. 

 Tracking: Note how you feel (energy, soreness). Adjust as needed—stop if you have pain (vs. normal muscle fatigue).

General Guidelines

 Warmup (10–15 minutes every session): Always start here to increase blood flow, loosen joints, and prevent injury.

  1.  March in place or slow walk (2–3 min) with good posture (shoulders back, core engaged, head up).

2.  Gentle arm circles (forward/backward, 10 each), shoulder rolls, neck tilts.

3.  Leg swings (hold support, swing one leg forward/back, then side to side 10x per side).

   4. Lateral jumping jacks (10 right 10 left)

   5. Dynamic movements:

      A. High knees 

      B. Butt kicks

      C. Drum major 

 Form Focus: Upright posture, even weight distribution, controlled steps (8–12 to 5 or similar parade step). Breathe steadily—especially if playing an instrument

 Rest & Recovery: Listen to your body. Include rest days. Use foam rolling or light stretching is helpful. Get 7–8 hours sleep.

Weekly Training Outline

Weeks 1–2 (Build Base – Low Intensity)

•  Warmup.

•  Walk/march 1–1.5 miles at comfortable pace (aim for conversation pace). Focus on posture and even pacing.

 Strength (2 sets of 8–12 reps): Bodyweight squats or chair sits, wall push-ups, seated or standing rows (use resistance band if available), planks (hold 20–30 sec).

•  Balance: Single-leg stands (10–20 sec per side).

 Total time: 30–45 min. 

Weeks 3–4 (Increase Endurance)

•  Warmup.

•  March 1.5–2 miles, introduce slight hills or varied terrain if possible. Add short segments holding instrument/posture.

•  Strength (2–3 sets): Add lunges (stationary, forward), glute bridges, overhead presses (light weights or bands), side planks.

•  Marching drills: Practice stops/starts, turns in place.

 Total: 45–60 min.

Weeks 5–6 (Build Stamina & Simulate)

•  Warmup.

•  March 2–2.4+ miles. Include 1–2 sessions with instrument or light pack. Practice in warmer parts of the day.

•  Strength: Increase reps/sets or add light weights. Add core work (bird-dog, dead bugs).

•  Endurance add-on: 20–30 min continuous marching with music if available.

 Total: 60–75+ min.

Week 7 (Peak)

•  Full 2.4-mile simulation 1–2x. Time yourself and note fatigue points. Practice in heat if safe.

•  Maintain strength but reduce volume if sore.

Week 8 (Taper)

•  Reduce distance/intensity by 50%. Focus on light marches, technique, and recovery. Rest more in final 2–3 days before July 3.

On off days: Gentle 20–30 min walks, swimming, or cycling for active recovery.

Hydration, Nutrition, and Bathroom Guidance

Daily Hydration (Critical in July Heat/Humidity): 

•  Drink water consistently throughout the day—not just during sessions.

•  General: Half your body weight in ounces (e.g., 150 lb person → ~75 oz/day baseline).

 Pre-session: 16–20 oz water 1–2 hours before. Adding a pinch of pink Himalayan salt will help you stay hydrated. 

•  During: 7–10 oz every 15–20 minutes. Use a hydration pack or frequent stops. Electrolyte drinks (low-sugar) helpful for longer sessions >60 min or heavy sweating.

 Post: Replenish with water + electrolytes. Urine should be pale yellow.

Night Before the Event:

•  Eat a balanced dinner with carbs (pasta, rice, potatoes), lean protein, and veggies. Avoid greasy/spicy/new foods that could upset your stomach. Don’t try any new foods or drinks. 

•  Hydrate well (extra water in evening) but taper off 2-3 hours before bed to minimize overnight bathroom trips.

 Light snack if needed (banana + yogurt). Get good sleep.

Day of the Event (July 3):

•  Breakfast: Light, familiar carbs + protein (oatmeal, toast with peanut butter, fruit, eggs). Eat 2–3 hours before lining up.

•  Ongoing: Pack water, electrolyte packets, and easy snacks (energy bars, bananas, pretzels, nuts). Sip frequently while waiting.

 Avoid heavy/fatty meals that slow digestion. Again no new foods or drinks. Just the same routine as usual. 

Bathroom Breaks:

•  Plan ahead—use facilities before lining up (bands often assemble early)

•  During the parade: Most routes don’t have easy stops, so use the bathroom right before you start the parade. Stay hydrated but balance intake to avoid urgency (practice this in training).

 If needed mid-parade, alert a leader discreetly—though full stops for the group are rare. Preparation and moderation are key.

If you follow this program, the parade should be a        piece of cake!

If you have any questions or problems please contact me. Darleen Wood has my contact information. 

Good luck!! All of Susquehanna County is very proud of you!!

Please consult your doctor before starting this exercise program. Again if you have any questions give me a call.