"Get Fit for Basic Training"

Any good fitness exercise programs you can recommend for those preparing to go to basic training?

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General Advice

Posted: 18 Feb 00:

I know that is isn't really an idea of a work out but maybe something you might consider. I am planning to join the Coast Guard, and am thinking that if all goes well I will leave in a few months. I recently joined the YMCA

and work out almost every day. I can see a little difference from before, I am also watching what I'm eating so that I can lose weight as I get fit. Well, I know that, that is not a work out program, but it might be something

that you would want to consider.

AIR FORCE

Posted: 4 Nov 01

As you'll see, as you look through the fitness suggestions for all the branches, they are all very similar. Some are harder than others, but they are all useful.

For the Air Force, my first suggestion is to run. You need to begin running at least five days a week no less than five months prior to enlistment if you lead a sedentary lifestyle now, or if you have little experience with running. As a female you need to complete a 2 mile run in less than 21 minutes to pass the PFT in basic. Trust me, if you can pass it on your first run, you'll be that much better off on your last run. There was one girl in my flight who had to cut 10 minutes off her time in 6 weeks. She did it, but I think she's just an example of a miracle. IF you fail, you've just spent 6 weeks of training for nothing, because until you pass, you don't graduate.

Second, do push-ups. You need to compete 14 in 2 minutes. To some people that's a joke, but to others, it's a definite challenge. Don't wait till basic to find out you can't complete one good push up. Get a partner and have them make a fist and rest it on the ground below your chest in push up position. Their fist should be vertical (like holding an ice cream cone) underneath you. Everytime you come down your chest needs to touch their fist. Keep your back straight. If your back doesn't stay straight or you don't get low enough, your TI won't count it so don't cheat yourself in your preparation. Oh yeah, and one more thing...don't plan on doing "girlie push ups".

And last is sit ups. The military has started to call them "crunches" because the general feeling about sit ups is that they're bad for your back, so they call them crunches but they're still just good old fashioned sit ups. 53 in 2 minutes is the standard for females. If you can do 20 more than the standard by day 1 of basic, you'll be in good shape. If you aren't from the south that weather can kill ya, so what you could pump out at home may not be what you're capable of doing in Texas weather and humidity. Basically cross your arms across your chest and do a complete sit up with your knees bend at a 45 degree angle. Your elbows cannot touch your knees when you come up, or the rep doesn't count. If you lie on the ground for more than a couple seconds when you come down your TI could make you stop the PFT and you're stuck with that # so try to get good at doing them really fast. The faster you do them, the less time anyone will have to check for error in your form.

My last suggestion...train as hard as you possibly can. Everything you do today is less pain tomorrow. It is never too early to prepare physically for basic.

ARMY

Posted: 25 May 01

I was one of only 3 people to pass the first PT test at basic (you'll take a total of 4) out of a platoon of 60. Give it up because all 3 of us were female! My DS said that was the first time in his many years as a DS that someone had passed all 3 events (push-ups, sit-ups, 2-mile run) the 1st time. What did the 3 of us have in common? We had worked all out and prepared before we went to basic.

Push-ups: pyramids are great. Do 1, rest, 2, rest, 3, rest...up to 8, rest, 7, rest, 6...back down to 1. Pay attention to your form--straight back, body goes down until arms and shoulders are parallel, all the way up until arms are completely straight. It helps to let yourself fall on the down and let your chest bounce off the ground. If you go down slowly, you'll use too much strength and energy lowering yourself and will tire out quickly.

Sit-ups: Crunches and other aerobic-style ab work is good supplementary exercise, but the only way to get better at ARMY sit-ups is to do ARMY sit-ups. Legs at 45 degree angle, fingers interlocked behind the head, all the way up until neck surpasses base of the spine. Do sets of 20-25 at a time to start and increase as you can.

Run: Start off at half a mile to a mile. Work your way up to 2-3. Include 400, 200, and 100m sprints in your workout as well as longer distance runs when you can. Run every other day and do muscle strengthening workouts on the off days.

Remember also to stretch properly before and after workouts. Make sure you know your standards (available at the Army Physical Fitness School website) and aim for the MAXIMUM, not the minimum. I don't even know my actual minimum numbers because my max numbers ARE my minimum standards. Keep challenging yourself and you can't go wrong. I left basic with a 300+ PT score.

Hooah!

COAST GUARD

MARINES

Posted: 17 Aug 01

Marine Corps Physical Training Prep

1. Run at least 2 1/2 to 3 miles four times a week. It doesn't matter how fast you go as long as you have endurance. Once in boot camp, you will be placed in an ability squad according to how fast you are.

2. Don't for get about your upper body. The more you do the flex arm hang, the better you get at it. Also, be prepared for a lot of push-ups, and don't be surprised if they make you do pull-ups. Most females can do a couple and then have to have someone hold their legs while they complete the rest.

3. Crunches- I would suggest doing a max set every day, so when you get to boot camp, you will be used to doing them.

4. Keep in mind that boot camp is not just about running, they are trying to condition your whole body. So, before you run, do a set of 15 four count jumping jacks, leg lifts, 8-count body builders, & push-ups.

Boot camp is nothing more than mind over matter, if you really want to be a Marine, you are going to have to push yourself farther than you ever though you could go, but when they pin that Eagle, Globe, and Anchor on you, it will all be worth it.

Posted: 12 Jun 00

I'm not a Marine, but I hope to be soon. I wanted to just tell a little about what I've done.

I wanted to be a Marine, but I was 50 pounds over the weight limit. I also led a very sedentary lifestyle. After learning that I'd need to do sit-ups, flexed arm-hang, and running (in addition to losing the weight), I decided that I'd start with the following program. I've lost 35 pounds in 6 months, and I'll be at weight and able to sign by the end of July as long as everything continues as it has to this point.

I know that this is a site for female military members...but since you didn't have anything posted here, yet, I figured I would give you my two cents...even if I am a civilian.

1. You MUST run.***

I began by running 3 times per week. In the beginning, I didn't measure my distance...only my time. I would run for 15 full minutes and then walk for 5 to cool down.

After I became comfortable with this schedule (3 weeks of CONSISTENT adherence to the schedule), I began to measure my running by distance rather than time. I started by running a mile...no stopping to walk...just running a full mile.

After 1 week of this, the mile was no longer a challenge, and I moved on to 1.5 miles...then to 2 miles, etc. If you can comfortably run 2-3 miles, then you shouldn't have worries at Boot in the running department. The training will develop you from there.

***Stretching the calf muscles and the shin muscles from all sides is crucial for beginners. If this is not done - and done thoroughly - you can develop shin splints that will keep you out of your workout for a week or more. I learned that the hard way.

2.) You MUST weight-train

I bought a variety of hand weights and a video tape that works for me. I work every muscle group with 3 sets per workout. This is done 2 times per week on my non-running days.

I have gained a tremendous amount of strength on my "twice per week" plan, but I'm sure that each individual will have to modify that to her own body's needs.

3.) If your abdominals aren't strong...you have to work them.

My abdominal workout (5x weekly) lasts about 10 minutes, and my abs are completely wiped by the time I'm done. Abs should be worked to the point of complete muscle failure for maximum results. That means that you will have to discipline yourself to doing the crunches and twists until you literally cannot do any more. Play the "do one more" game until you physically can NOT do another one. This hurts more than just a bit in the beginning, but it gets easier as you develop strength. I promise.

- If you don't have strong upper abs, you won't be able to complete the flexed arm-hang portion of the IST. It may look like it's all upper body...but it's 80% abs.

- If your lower abs aren't strong, then you'll never be able to complete the sit-ups portion of the IST.

- Strong lower and side abs provide the lower back a great, great deal of support. Working them will prevent lower back injury from running and lifting weights (you don't want to end up in MRP for 3 weeks from back pain).

So...an abdominal workout is essential for preparation. Find a total abdominal workout that gets results for you and remember that if it doesn't hurt...it doesn't work (within reason, of course). Your tummy should be like concrete before you leave.

4.) You MUST be motivated...and push yourself.

The Marine Corps IST is not terribly difficult to pass...but if you shoot for bare minimum, I'm quite certain that you will suffer for it later. Take whatever your DEP recruiter tells you to do and increase it. Make the extra step to insure that your body is ready to be massacred when you get to MCRD. The best gift that a potential recruit can give herself is a fit body. If you have that...then the rest will come to you in time.

I know that all of this stuff sounds basic, but there's really no trick to it. Exercise your body. That's the answer and it's the only answer. If you're not able to do the work BEFORE you go to MCRD, then how in the world do you ever expect to make the cut once you get there? Find something that motivates you and use it. For me, the motivation comes from looking at pictures of female Marines and from talking to Marines who have given me support. I have lost 35 pounds and 5 dress sizes in 6 months. That's been a giant boost, as well. If you don't have the weight to lose...great. You still need to firm up though. Don't make the mistake of believing that thin=fit. It doesn't. Make certain that you're solid before you leave.

None of this is rocket science...but it's all the advice I know to give. I hope it's helpful or motivating or a little of both...at least for someone.

Posted: 7 Jun 00

1) Start running, build yourself up to at the very least 3 miles. This is the farthest you will run in boot camp. Try to run 3 miles under 30 minutes (this isn't hard at all). Run at least 3-4 times a week.

2) Practice doing crunches everyday. Do at least two sets of max crunches in 2 minutes, only a few minutes of rest between the sets.

3) Practice doing your flexed arm hang 3-4 times a week. Keep your chin above the bar as long as you can; then, when you start dropping, drop very slowly. You get points as long as your arms are bent. Sing the Marines' Hymn, it's 70 sec long, and it'll keep your mind off the time.

4) Other things that will help you are doing push-ups, leg lifts, dips, mountain climbers, side straddle hops (jumping jacks). Anything that will build your strength and endurance.

Boot camp isn't that hard physically if you are already in decent shape before you leave, so start exercising now.

NAVY

Posted: 12 Jun 01
Navy Physical Training Prep

OK Ladies be prepared to RUN!!!!!!! When I joined the Navy, I took a semester of conditioning PT in hopes to get prepared for bootcamp. I was, but not could have used more work. Here are my thoughts about PT in bootcamp
and how to get ready.

1. Be prepared to RUN!! Your first 6 weeks of bootcamp you walk from place to place but after the 6 weeks you run everywhere. When your not running from class to class or to chow, then you'll be running in PT sessions in the
morning. Bring quality running shoes and build yourself up to about 3 miles before going to bootcamp.

2. Know how to do correct push-ups and sit-ups. You should be able to do at least 52 sit-ups in two minutes and 29 push-ups in two minutes. Push yourself to outdo these min. requirements...you'll only be benefiting yourself.

3. Know how to swim.

4. Get use to the word 8-count-body-builders...you'll be doing those all the time. You'll also be doing Jane Fondas (AKA leg lifts), jumping jacks, mountain climbers and other things that get you to breathe hard.

Remember to be courageous...you have been to this point so don't give up on yourself...Your Recruit Division Commander's are only pushing you to teach you discipline and courage.....

The harder you workout before bootcamp the more ready you'll be after you're there......If you have any questions...please e-mail me at taranchris424@cs.com , USN CTT2