Physical Training Program
Below are several resources that will help you with running speed, endurance, push-ups and sit-ups but here is a comprehensive answer to the age-old question - What do I need to do to prepare for Army Basic Training?
To properly answer this broad question, the answers need to be broken down into several different workouts as well as circuit training tips to properly prepare your body .
Mastering the Army APFT (Army Physical Fitness Test) is really the first step to getting prepared for basic training. The Army'sthe physical fitness test will consists of:
Push-ups - Proper push-ups are the key to more push-ups. Placement of the hands should be just greater than shoulder width directly under your shoulder when in the UP pushup position. This will better distribute the muscular involvement between the arms (triceps), chest, and shoulders. Wider hand placement works more chest while close placement works the triceps and shoulders more. Touch your chest to your counter's fist, which is usually about 2 inches off the floor. To score higher on this test, try to do your push-ups non-stop without rest and always practice them fast to get used to multiple reps of push-ups workouts. See the Pushup articles for more workout ideas:
- Push-up Training Workout
- Practice for Perfect Push-ups
Sit-ups - sit-ups will be tested with someone holding your feet with your knees bent. Sit up by flexing your stomach muscles with your fingers interlaced behind your head and touch your elbows to your knees. Drop your torso to the floor by relaxing your abs and let gravity take you down. Do not waste your energy letting yourself down slowly.
This is an exercise you need to pace. Most people burn out in the first 30 seconds with 30 sit-ups accomplished, only able to perform another 20 or so sit-ups within the next 1:30. By setting a pace at, for instance, 20 sit-ups every 30 seconds, you can turn your score of 50-60 to 80 with very little effort. The best way to get better at sit-ups is to practice sit-ups with timed sets of the above and a goal pace for a 2:00 test period.
2 mile timed run - Running is another pacing exercise that requires practice up to five or six days a week in order to become an above average runner. To pass the APFT runs with an average score, you still need to train at least three days a week. Some ways to train can be found in the link below:
- Improving Your APFT Run Time
The training programs have an obstacle course, rope climb, swimming, ruck marches, and use the pushup as a punishment exercise. So prepare yourself properly at least 4-6 months prior to departing for the military.