The United States Army's Basic Combat Training, or BCT, prepares recruits with nine weeks of intensive training. Training consists of several phases that initiate recruits into Army values and guide them in how to use their standard weapons. Although physical fitness is just one portion of the training requirements, starting a routine of strength and endurance training can help recruits prepare for the rigor of BCT.
Explore Army Resources
The U.S. Army provides its own official online resources, including an interactive physical training guide. You can use this guide to see illustrations and descriptions of specific exercises that work out the whole body prior to basic training. You can also use the U.S. Army target heart rate and body mass index (BMI) calculators to understand more about your fitness level before beginning physical training.
Plan Ahead
Begin a physical training routine two to three months before you go to U.S. Army basic training. Allow yourself time to increase your workouts gradually to avoid injury and overuse.
Strength Train
Divide your physical training into two types of workouts: strength training and cardiovascular fitness. Strength training should consist mostly of push-ups and sit-ups, which will be required at basic training, but can also include activities like rope climbing, recommended in the Special Forces Workout.
To establish a baseline for your strength training, do as many push-ups and sit-ups as you can in two minutes. Divide the resulting number by three and make that number the number of repetitions you do in one set. For your strength-training routine, begin with three sets of each every other day, with 30 seconds of rest in between sets, and gradually add repetitions over the course of your physical training.
You can improve your push-up strength and endurance by practicing different types of push-ups, including wide push-ups, diamond push-ups and explosive push-ups. Elevating your feet, hands or both also changes the muscle groups you use and helps improve push-up endurance.
Improve Cardiovascular Fitness
Alternate your strength training with cardiovascular workouts. Your cardiovascular exercise at basic training will consist mostly of running, but you can add other workouts for variety. The Special Forces Workout includes swimming, biking, jumping rope and marching with a pack. To establish a running baseline, time yourself running two miles. Divide your time by eight and subtract four seconds to get your ¼-mile base time, and structure your running workouts by running ¼ mile and walking ¼ mile for a total of four sets of sprints. Gradually increase the number of sprints to eight, continuing to alternate with rest periods of walking.
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