The United States Navy maintains strict fitness standards for all Navy personnel including new recruits in boot camp. The Navy officially measures fitness through the Navy Physical Readiness Test, which consists of a 1.5 mile timed run, curlups and pushups. There is also a swim competency test to ensure sailors know how to avoid drowning.
Running
Step 1
Improve your running by starting a routine. To be fit for boot camp, you should be able to run several miles.
Step 2
Start your first day of the routine by running one to two miles at a solid pace, nonstop. Continue on alternating days of the week. On your days off from running, cross-train by swimming, bicycling or doing other aerobic activities. Take off a day or two on the weekend as needed.
Step 3
Step up your mileage in the next few weeks, increasing distance by one or two miles each week. The distance will come naturally as you build strength. By the time you've reached distances of four to five miles, you can begin varying your workouts.
Step 4
Alternate sprints and interval pace running with your distance running. This will increase your overall running strength, as well as your cardiovascular endurance.
Curlups
Step 1
Improve your curlups through repetition. Curlups are similar to situps, but require your arms be crossed in front of your chest with your palms across your shoulders. One rep of a curlup is raising your back off the floor, touching your elbows to your knees, then lowering your back to the floor again.
Step 2
Build up your abs by keeping up a constant stream of daily curlups. Do several sets a day of your maximum repetition amount, though be careful not to strain your muscles.
Step 3
Pace yourself. It's easy to tire your abs and back muscles by going too fast. Curling up at a slower pace will actually give you a stronger workout, and also allow you time to breathe.
Step 4
Fall back down. Do not fight gravity on your way back down from a curlup, as this will strain your back muscles and tire you out prematurely. Allow gravity to take you back down to the floor once you've reached your knees.
Pushups
Step 1
Create a daily routine like you did for curlups and running. Incorporate this routine into your other exercise routines, and use pushups as a workout when your other muscles are recovering from a set.
Step 2
Do several sets of pushups, consisting of your maximum number of repetitions. You should reach 100 to 200 pushups daily before going to boot camp.
Step 3
Vary your pushup styles. The standard military pushup demands that your arms be shoulder-width apart. However, if you set your arms wider than your shoulders, you will work more of your chest muscles. Setting your arms closer to core will work more of your triceps. You may also want to attempt single-arm pushups. While you may not be tested on any of these alternate forms, they will make you stronger.
Swimming
Step 1
Learn to swim if you don't know already. As a sailor, you will need to be familiar with open water and know how to survive in it. Sign up for swim lessons at your local community pool, YMCA or gym.
Step 2
Build a swimming regimen similar to your running schedule. Between running days, take your cardiovascular workouts to the pool.
Step 3
Swim for endurance on some days and swim for speed and sprinting on others. Varying your swimming patterns will make you a stronger swimmer over time.
Step 4
Learn how to tread water, and swim up to 500 meters. These skills could help save your life if you ever find yourself overboard, in the open ocean.
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