Boot camp, or basic training, is what all military recruits for the Army, Navy, Air Force and Marines have to complete before entering into active service. Boot camp includes more than just physical training. Recruits learn skills such as weapons usage and military strategy. But the physical aspect of boot camp is a major component, culminating in the need to pass a physical fitness test. Each branch sends their recruits to different locations, but certain exercises are compulsory including the major four --- situps, pushups, pullups and running.
Pushups
Pushups work your chest, shoulders and triceps. Boot camp makes you do many, many pushups. This requires muscular endurance, not maximal strength. Only doing one pushup, even with a 200-lb. person on your back, is not going to cut it in boot camp. One of the physical fitness tests requires you to do as many pushups, correctly, as you can in two minutes. You can rest, but only pushups with proper form count. To do a correct pushup, assume pushup position with your hands in line with your shoulders and your back flat. Start with your arms straight and then bend your elbows to lower your body before pushing yourself back up.
Situps
Situps train the abdominal muscles, but for boot camp the main focus is on speed and endurance. Someone holds your feet and you bang out as many situps as you can. Variations of situps and curlups do exist, but for boot camp your knees are bent and your hands are behind your head. To practice situps before shipping off, have a partner hold your feet or hook your toes under a couch and do 20 situps at a time in 30-second intervals, recommends Stew Smith. Smith is a former Navy SEAL and a strength and conditioning specialist.
Running
Running is mandatory at boot camp and frequent. Sometimes recruits swim, too, but the physical fitness test for boot camp includes only a timed run, not a swimming challenge. Even so, the best way to get proficient at running and swimming to prepare for boot camp is to run and swim. Generally, there is a 1.5- or 2-mile timed run depending on the military branch. Running is about pacing. The 4-mile workout is an effective method to increase your endurance and running time. To do this workout, jog a mile in seven to eight minutes. Then, sprint for 1/4 mile and jog 1/4 mile three times. Work toward jogging the 1/4 mile in 1 minute and 45 seconds. After the three sets of 1/4-mile sprinting and jogging, perform six sets of sprinting 1/8 mile and then jogging 1/8 mile. Complete the 1/8-mile jog in one minute.
Pullups
Pullups are definitely a boot camp exercise that is unavoidable. Although you won't be tested on pullups, you still must do them. Pullups greatly strengthen the upper body, especially the back and biceps, which are the opposing muscles to those that perform pushups. To prepare for pullups, attach a pullup bar in your home, typically in a doorway. Grab the bar with your palms facing away from you and your hands shoulder-width apart. Hang with your arms straight and then pull yourself up until your chin raises over the top of the bar. If you cannot do a pullup on your own, try using your legs to jump up as you pull so that the back and arms do not have to lift as much weight.
References
- Fitness and Health Tips Today; Boot Camp Fitness Test: Military-Style for Civilians: How to Conduct; Lt. Col. Bob Weinstein
- Boot Camp Training Online; How to do Pull Ups with a Doorway Pull Up Bar; Boris; November 2010
- Military.com; Ready for Boot Camp; Stew Smith, CSCS
- Military.com; Training for Boot Camp; Stew Smith, CSCS
- Military.com; Air Force Pre-Boot Camp Workout; Stew Smith, CSCS
- Navy: Joining the Navy: Getting Started
Member Comments