The notoriously grueling nature of boot camp may make you concerned as to whether you are physically prepared. Boot camp is designed to whip you into shape while making you used to pushing yourself to your limit. When performing exercises to prepare yourself for boot camp, follow the advice of Stew Smith from Military.com and constantly push yourself to the limit.
What to Expect
The physical component of basic training consists of a combination of endurance and resistance exercises. Expect to do many pushups, pullups and situps each day. You will also do miles of jogging each day, as you instructor builds up your endurance to get you used to traveling large distances with weight on your back.
Early Morning Jogs
One of the most notorious aspects of boot camp is being roused from sleep early in the morning to start a grueling workout. You can get your body used to this before basic training by starting your days with early morning jogs. You will want to be able to jog at least three miles continuously when you begin basic training. Work your way up to three miles be alternating between jogging and walking. Start out by jogging for two minutes, then walking for one. Every second jog, increase the time you go without a walking break by one minute until you can run at least three miles without stopping to walk.
Pushups
Pushups are another iconic boot camp exercise. Expect to perform hundreds of pushups each day in boot camp. Follow former Navy SEAL Stew Smith's "Pushup Push Workout" to get used to this high volume. This workout is a 10-day program meant to increase your endurance. On odd days, complete 200 pushups throughout the day in the smallest number of sets possible. So, eight sets of 25 would be better than 20 sets of 10. On even days, simply do 200 pushups throughout the day in whatever amounts you want. Smith recommends only doing this workout once per six months, so it may be best suited as a final push to boost your endurance right before you head out to boot camp.
Pullups
Pullups are another strength- and endurance-building exercise that you will become very well acquainted with in boot camp. Master your pullup form by grabbing the bar with a slightly wider than shoulder-width grip and your palms facing forward. Do two or three sets of as many repetitions as you can every two or three days. Once you find you are able to do more than 15 to 20 pullups per set, begin doing them every one or two days.
Many people find pullups difficult at first. You can strengthen the muscles you need to do pullups with negatives. Stand on a chair that raises you high enough to be in the end position of a pullup, with your chin over the bar. Lift your feet off the chair and slowly lower yourself until you hang from the bar, feeling the resistance in your back, arms and shoulders all the way down.
Situps
Not only will ab exercises prepare you for the many situps you will do in basic training, they will also strengthen your core to help you get through the obstacle courses in boot camp. Try a variety of ab exercises mixed in with your pushups and pullups. For example, you can do sets of regular situps, reverse crunches and double crunches along with your pushups and pullups. Reverse crunches consist of lying flat on your back then bringing your knees up above your head. You may need to anchor yourself by holding onto a couch or another heavy object behind you. Do double crunches by lying on your back with your hands behind your head and your thighs pointed at a 45-degree angle. Simultaneously bend your lower back to bring your head towards your knees while pulling your knees toward your head. Perform these exercises to exhaustion for each set.
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