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How to get into shape for basic military training when starting from nothing

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Mar 1st, 2021
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  1. How to get into shape for basic military training when starting from nothing
  2.  
  3. The problem: you want to enlist but you're a lazy slob who has not consistently exercised in years. You want to get in shape so that you don't embarrass yourself in basic training. You cannot even run a single mile. You can barely do ten push-ups or sit-ups.
  4.  
  5. For males, the goal will be 50 push-ups, 90 sit-ups, and a 15:00 minute 2-mile run, which will be enough to comfortably get through basic training. These are not the minimums needed to pass a fitness test in the US Army as a male, they are higher, but you will have a baseline level of fitness that will see you pass even if you are tested on a day you're not feeling 100%. For females, the goal will be 25 push-ups, 90 sit-ups, and an 18:00 minute 2-mile run, which is the scoring equivalent of the males' goal.
  6.  
  7. There is no specific timetable for this guide since everyone will make improvements at their own pace, but expect the whole process to take a few months.
  8.  
  9. The non-running exercises in this guide should not take more than 20-30 minutes or so per day. You only need to do a few minutes of push-ups, sit-ups and stretches per day. You can do them in the morning or evening, whenever you have a few spare minutes, even during your lunch-break at work or school.
  10.  
  11. This guide is not meant to be exhaustive, nor is it meant to get you in shape to become a professional athlete.
  12. This guide will give you a simple set of rules and processes to address the five areas that you need to improve to get into basic training-ready shape:
  13. - Diet
  14. - Flexibility
  15. - Endurance and speed (running)
  16. - Core strength (sit-ups)
  17. - Upper body strength (push-ups)
  18.  
  19. Once you've completed this program, you will be ready to develop your physique further in a direction you want, such as strength training with weights, or via other activities such as swimming or cross-country skiing.
  20.  
  21. Section 1. Diet
  22. ------------------------------------------------
  23. Following a good diet is simple and doesn't need to feel like being in prison. Just follow these simple guidelines:
  24. - Do not eat when you're not hungry. When you're full, stop eating.
  25. - Eat whole grains instead of refined. (Whole wheat bread instead of white bread)
  26. - Eat lots of vegetables and lean protein sources like beans, grilled meats like chicken or beef, or fish.
  27. - Do not have more than 1 12oz. can of soda per day.
  28. - Do not eat more than 1 candy bar/handful of chips/scoop of ice cream per day.
  29. - Do not have more than 1 alcoholic beverage per day .
  30. - Drink lots of water. People often confuse hunger and thirst.
  31. - If you smoke, quit.
  32.  
  33. Section 2. Flexibility
  34. ------------------------------------------------
  35. Flexibility is an oft-overlooked part of fitness training; however, it is key to avoiding injuries and further developing muscle tone.
  36. Yoga is a way to incorporate flexibility and stretches into your fitness training. Additionally, it will help to further strengthen your core and stabilizer muscles. The emphasis on breathing also has benefits for improving your running. Feel free to ignore the spiritual components of yoga, you only need the stretching and breathing exercises. A few minutes of yoga per day will improve your flexibility and make the rest of your training more effective.
  37.  
  38. Yoga will often organizes stretches into logical series called flows.
  39. Look up videos on the following and perform one each day:
  40. - Dancing Warrior flow (good for stretching the core and upper body)
  41. - Sun Salutation flow (good for stretching the lower back and legs)
  42.  
  43. Section 3. Endurance and speed (running)
  44. ------------------------------------------------
  45. Here we will train your heart and lungs to get oxygen to your muscles more efficiently. Imagine if your car's fuel mileage improved over time if you drove it at high speeds. That's basically what you'll be doing.
  46.  
  47. Start by running for time, not for distance. Don't worry about how far or fast you're going yet, just make sure you can run (or at least jog) without having to take a break and walk. Run at least four times per week. If you start to feel pain anywhere in your knees, ankles, or back, take a day off to recuperate. You'll toughen up as you get further along.
  48.  
  49. Start with 15 minutes of running/jogging. Once you can do that, stretch it to 30 minutes, then 45 minutes, finally 60 minutes of running.
  50.  
  51. Once you develop the endurance to run for longer and longer intervals, you can start developing speed. On alternating run days, start doing the following instead of simply running for 60 minutes:
  52. Go to your local high school track and run a single lap. Time yourself running a single lap. Aim for 1:45 for males or 2:15 for females. Take a short break between laps. Keep at it for an hour or so.
  53. Repeat this exercise until you can reliably run this pace over a single lap. Call this your race pace.
  54. Once you can run a single lap at your race pace try running 2 laps. (3:30 total for males, 4:30 minutes for females)
  55. As with before, stretch out the distance you can run at your race pace out to 3 laps, then 4, then 5.
  56.  
  57. Once you get to 8 laps, you will be running 2 miles at your goal. Well done!
  58.  
  59. Section 4. Core strength (sit-ups)
  60. ------------------------------------------------
  61. Strengthening the muscles of the core is relatively simple. It is just a matter of working them repeatedly.
  62. Look up a video on the proper form of a sit-up. You will do both exercises daily.
  63.  
  64. As always, if you begin to feel pain, take a day off.
  65.  
  66. Start by doing 4 sets of 5 sit-ups. Rest 20-30 seconds between sets.
  67. Every 3 days, increase the number of sit-ups per set by 1. (4 sets of 6 sit-ups, then 7 sit-ups, etc)
  68. If you are unable to complete all 4 sets, go back to the previous number of sit-ups per set.
  69.  
  70. Eventually, you will be doing 4 sets of 20 sit-ups. At this point, you will begin to do only 2 sets of 40 sit-ups, again resting 20-30 seconds between sets.
  71. Every 3 days, as before increase the number of sit-ups per set by 1 (2 sets of 41 sit-ups, then 42 sit-ups, etc)
  72.  
  73. Once you hit 2 sets of 45 sit-ups, eliminate the rest time and attempt to do 90 sit-ups in a single set
  74.  
  75. Once you can do that, you've hit your goal. Congratulations!
  76.  
  77. Section 5. Upper body strength (push-ups)
  78. ------------------------------------------------
  79. Developing the strength and endurance to do push-ups is a little more involved than sit-ups, but not by much.
  80. As always, look up a video on the proper form of a push-up. Improperly performed push-ups will not be counted in a military physical fitness test, so it's good to learn the proper form. Perform this exercise daily.
  81.  
  82. The following repetition counts are for males. Females can simply reduce the number of repetitions by half.
  83.  
  84. Start by doing 2 sets of 8 push-ups. Rest 20-30 seconds between sets. If you cannot complete either set, then stop and complete the set by doing double the remainder as standing push-ups (with your hands against a wall) or elevated push-ups (with your hands on a chair). (For example, if you could only do 6 push-ups, then instead of the remaining 2 push-ups, perform 4 repetitions of elevated push-ups)
  85.  
  86. When you can perform both sets without having to do wall or elevated push-ups, start doing 3 sets of 8 push-ups, again resting 20-30 seconds between sets.
  87. Then when you can perform all three sets without having to do wall or elevated push-ups, start doing 4 sets of 8 push-ups, again resting 20-30 seconds between sets. As always, complete the sets using wall or elevated push-ups if you cannot do normal push-ups
  88.  
  89. Once you get to the 4 set stage, start gradually increasing the number of repetitions per set and decreasing the rest time between sets. Once you can complete the 4 of sets 3 days in a row, alternate adding 1 push-up to each set or reducing the amount of rest between sets. For example:
  90. 4 sets x 8 push-ups, 20 seconds rest
  91. 4 sets x 9 push-ups, 20 seconds rest
  92. 4 sets x 9 push-ups, 15 seconds rest
  93. 4 sets x 10 push-ups, 15 seconds rest
  94. 4 sets x 10 push-ups, 10 seconds rest
  95. and so forth...
  96.  
  97. If you continue this sequence until there is zero rest between sets, you will be at 48 (24, for females) push-ups and you should feel confident to attempt the few push-ups remaining to your goal.
  98.  
  99. Well done. You should feel proud of your accomplishment.
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