U.S. Army basic training is designed to be both physically and mentally challenging, but a little preparation can make the physical tests less daunting. The Army physical fitness test requires 35 push-ups in two minutes, 47 sit-ups in two minutes and a two-mile run in 16 minutes and 36 seconds, Military.com reports.
Push-Ups
Performing proper push-ups in the months leading up to leaving for boot camp will help the new recruit do more of the exercises in the long run. On Military.com, former Navy Seal and strength coach Stew Smith recommends placing the hands directly under the shoulders in the "up" position and lower the body until the chest is around two inches from the floor. Smith suggests doing as many push-ups as possible without taking a break.
Sit-Ups
Army sit-ups are performed with the knees bent and a fellow recruit holding the feet on the ground. Smith suggests the recruit practice this exercise with the arms folded across the chest. The recruit should use the stomach muscles to sit up until the elbows touch the knees. Performing the exercises slower in the first 30 seconds will allow the new recruit to increase the repetitions throughout the test. Smith says that most recruits get into trouble by trying to do too many of the exercises in the first 30 seconds and running out of gas before the timed test is half over. Starting a little slower will result in more repetitions performed overall. Practicing the sit-up test with timed sets will help prepare the recruit for the real thing.
Two-mile Run
The two-mile run test should be practiced up to five or six days a week in preparation for the timed test, Smith suggests. To run farther faster, inhale and exhale deeply and use a heel-to-toe rolling motion with the feet. As the enlistment date gets closer the recruit may want to practice running in military-style boots to get used to the shock. Smith suggests wearing two pairs of socks to prevent blisters--one thin pair against the skin and a thick cotton pair on the outside.
Pull-Ups
The Army doesn't test recruits on pull-ups, but practicing the exercise will help build upper body strength that will be useful throughout the boot camp experience. Place the palms of the hands facing away from the body on a pull-up bar with the hands a little farther than shoulder-width apart. Raise the body until the chin is over the bar and repeat.
Member Comments