The U.S. armed forces have stringent physical requirements for enlistees and current operatives. These requirements require intense physical training and preparation. If you are entering boot camp or are in poor physical conditioning and want to join the military, you need to take your training seriously and understand what will be required for you when you get there.
Events
Generally, four criteria are measured for enlistment into the armed forces. These tests are the pushup, the situp, the 2-mile run and body weight. The situp test measures abdominal strength and is tested by counting the number of situps you can complete in one minute. The pushup test measures upper body endurance and is measured by the number of pushups you can perform in a row. The 2-mile rule is an indicated of your aerobic endurance and is measured by simply timing a 2-mile run over a charted course. You body weight is measured, without shoes, and recorded in pounds and compared with standard height and weight charts.
Military Standards
The standards for entering and maintenance requirements vary across age groups; however, the normal age range for military personnel is 17 to 26. The requirements for men, ages 17 to 21, are 42 pushups, 53 situps and a 2-mile run of 15 minutes and 54 seconds. Men, ages 22 to 26, can perform two fewer pushups, three fewer situps and complete the 2-mile run in three fewer minutes to meet the minimum requirements. For women, ages 17 to 21, the requirements are 19 pushups, 53 situps and a 2-mile run of 18 minutes and 54 seconds. Women, ages 22 to 26, can perform two fewer pushups, three fewer situps and run the 2-mile run three minutes slower to meet the minimum requirements. Individuals failing to meet minimum weight requirements and those who are over the weight maximums will typically be put in specialized military programs or have an extended basic training until they meet the requirements.
Preparation
Since the tests are focused on three specific tasks and weight, preparation should be targeted to these four criteria until baseline requirements are met. Typically, 12 weeks of preparation before basic training should be sufficient to prepare you for the workload you will experience during training; however, if your current fitness level is far below the minimum requirements, you should begin preparation before the 12-week window to allow enough time to get closer to the requirements.
Workout
The United States Air Force provides a sample 14-week workout to help you prepare for training. It is advised that a doctor clear you for physical activity before beginning your workout program. This workout entails performing intermittent sets of situps and pushups followed by interval running to gradually acclimate to the training requirements. Start with a five-minute warmup, and then perform a 2-minute interval set of situps and pushups. This means perform as many pushups you can in a row and then quickly follow that with as many situps as you can perform in a row. Alternate back and forth between the two until 2 minutes has passed. You will then follow this with a walk and run protocol. The overall goal is to run continuously for 17 minutes; however, you should start with a five-minute walk and then follow that with a one-minute run repeated twice. Gradually decrease the walking time and increase the running time for the intervals until the 17-minute continuous run is reached.
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