If you have seen the recruiting ads, you know that the U.S. Army promises to make recruits "Army strong." But waiting for basic training to get in shape is setting yourself up for a world of pain. To prepare the world's mightiest warriors for combat, today's Army demands exemplary physical fitness as outlined by Soldier Training Publications. Get a jump-start on basic training by training early and hard.
Meeting Body Weight Requirements
One physical requirement you will have to meet early on is appropriate body weight for your height. The Army uses standard height and weight charts, but also takes into account body composition for muscular recruits whose lean mass causes them to weigh heavy. Long-duration cardiovascular activities like brisk walking and light jogging will help you lose weight, burn body fat and prepare you for long marches. Adding a 40-pound pack will speed up fat metabolism and simulate upcoming training conditions. Include hilly terrain or use the incline mechanism on your treadmill to vary joint angle and work load. Training sessions of an hour or longer will be most beneficial.
Cardiovascular Fitness
A healthy cardiovascular system is essential to meet the demands of Army training. Distance runs of three to seven miles at the pace of a seven-minute mile are daily protocol. That translates to a speed of 8.5 mph, a good clip if you are a nonrunner. To begin training, start with a three-mile run at a pace you can handle comfortably and intersperse sprint intervals of 30 seconds to a minute every two to three minutes. After a week, keep the intervals, but slightly increase your base speed every few days. Once you get your base speed up to 8 or 9 mph, gradually lengthen the distance of your runs.
Muscular Strength and Endurance
For muscular strength and endurance, the Army Physical Training Guide recommends functional calisthenic-type exercises similar to those you will do at boot camp. Exercises include push-ups, pull-ups, squats, lunges, abdominal crunches and other exercises that use body weight as the primary form of resistance. Weight training will reinforce muscular strength, but it will not necessarily prepare you for the rigors of basic training. Too much muscular bulk can even be an impediment to agility when doing climbing and survival drills. The Army Physical Training Guide is accessible online at goarmy.com as both a downloadable pocket guide or an interactive Web tool.
Injury Prevention and Flexibility
"The physically weak student will not complete the course due to the likelihood of an injury," according to the Sapper Ranger Leader Course Handbook. Due to extensive walking over uneven terrain, feet, knee and ankle injuries are common during training. Strong muscles support and protect the joints, but flexible joints with a functional range of motion are less likely to be injured. Stretching all muscle groups after each workout while the muscles are still warm will promote flexibility and will balance muscle tension at the joints, making them more stable.
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