Boot Camp Workout

Thursday, September 2nd, 2010 at 11:09 pm

EXCERSISE Boot Camp Workout

Pre Boot Camp Workout: Prepare Yourself For Basic Training

Arm yourself with knowledge before you leave for basic training. Much of what you learn in basic training can be mastered at home before you even see a Drill Sergeant. To give yourself a major advantage before you depart for basic training, it is imperative that you start thinking and acting like a soldier.

Military PT is the one stress you can control simply by being prepared. The daily military indoctrination, being away from home your first time (for many), and the constant verbal challenging by your trainers is stress enough – Why show up out of shape? Every year too many young men and women attend boot camp, military service academies, and police academies across the United States ill-prepared for the physical training. When this occurs, the course is adapted to unfortunately have many of these young men and women who defend our freedom and safety striving for the minimum standards. This ALL can easily be avoided if there were a bigger effort to help recruits learn how to train properly prior to attending a military / law enforcement training course. For most of the students, it was a great workout. For some, they soon realized the need to work a little harder prior to arriving next year.

First, start exercising early in the morning. In basic training, your organized physical training sessions will be conducted in the mornings, before breakfast. Therefore, a couple weeks before you start basic training make it a habit to get up at 4:30 AM. Don’t just get up and watch television – get up and follow a workout program. The workout program should be geared toward the exercises you will do in basic training, such as the one designed in The Ultimate Basic Training Guidebook. I want to emphasize what a tremendous advantage you will have at basic training if you arrive in shape. Now if you are one of those fitness gurus, don’t be fooled. Military fit is different than civilian fit. Being able to bench press 300 pounds isn’t going to get you far in basic training. So if you adopt a workout program before basic training, make sure the exercises you are doing compliment your future basic training workouts.

Warm up – 5:00 with slow run / stretch arms and legs

Repeat 10 times:
– Jumping jacks 10
– Pushups – 10 (rotate thru each type:
– Regular Pushups, Wide Pushups, Close Tricep Pushups, 8 Count Body Builder Pushups) (Total pushups = 100)

Ever warmed up with 100 pushups before? This is a great way to get the body started in just 5:00!

Repeat 3 times:
– Sit ups – 1:00
– (Rest one minute while you hold your partners feet)
– Pushups 50 straight non-stop

When it come to sit ups – you can pace yourself and score higher – too many times people start off too fast and burn out within the first minute. Try to set your pace at 20 reps in 30 seconds which will equal 80 in 2:00. This is 15 reps above the minimum standard.

Super Set for pushups/sit ups

Repeat 2-3 times in 2:30 each set:
– Pushups – 10
– Crunches – 20
– Wide pushups- 10
– Reverse crunches – 20
– Close Pushups – 10
– Double crunches – 20

The above superset is a great way to build a foundation in respect to adding pushups to your PFT score. Mixing in maximum rep sets is another great way to increase your scores.

- Stretch 5:00
– Run 1-2 miles

Military Supplements

Give your body what it craves after a good workout. From a nutrition standpoint, put down those Raman noodles™ and bologna sandwiches. Instead cook yourself beef, chicken, fish, and pasta dishes. Your body will appreciate the consumption of healthier foods and this nourishment will compliment your workout program. Be sure to get a healthy dose of vegetables, fruits, protein and carbohydrates. Yes, I said carbohydrates. Carbohydrates get a bad rap now-a-days, but they could be just what your body craves when you undergo intensive physical exercise. Carbohydrates fuel your system and energize your body.

If you REALLY need help on running, it is recommended to use the 2 mile option for 2 months before picking up the mileage to 3 miles track workout as seen on the “Interval Training for the PFT Run”

Article Source: http://www.articlesbase.com/fitness-articles/pre-boot-camp-workout-prepare-yourself-for-basic-training-1439500.html

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