Training for Beast

Discussion in 'Military Academy - USMA' started by kennyvoet, Apr 13, 2011.

  1. kennyvoet

    kennyvoet Member

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    I've been accepted to West Point and will be starting Beast on June 27th (about 11 weeks fyi from today, april 13th) and I'm a little worried about the Physical training.

    Right now I can do about 60 push ups in 2 minutes and roughly 65 sit-ups. I was wondering what I should be at when I arrive?

    My running is what really worries me. I have about a 6:45 mile, about a 14:30-15:00 two mile, and I can meet an 8 minute pace for a three mile, but it's a tough run for me, I don't think I could run 4 miles in 32 minutes. I've done some five miles at about an 8:30-9:00 minute pace, still a tough run. Once again, I'm wondering what I should be at for Beast?

    Basically, I'm working on my entire fitness and have a program in place, but I see a lot of post from guys who are clearly great athletes (I've always been more of an academic) and I just want to know where I am comparatively or were I should be at...
     
  2. classof2015NJ

    classof2015NJ Member

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    in the second admissible mailing, they give an 8 week training routine that includes running, pushups, situps, aerobics and marching. That's the one that i'm using, also don't forget to run on hills because West Point has at least one on every running route. All of the information is included in the mailing you should have received already or should be receiving soon.
     
  3. abeastlybeast

    abeastlybeast USMA Class of 2015

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    The only thing you can do is practice. Work on each exercise consistently; do not take days off when you're tired. Push through it and you'll improve. I have been running every other day nonstop for the past 2 weeks or so and I already see great improvement.
     
  4. condor17

    condor17 Class of 2015

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    Try to find someone to train with you, it's easier and more fun.
     
  5. JCraft

    JCraft Member

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    Hammer out the running, with focus on speed, breathing, and good form (http://www.military.com/fitness-center/military-fitness/workouts/archive). I'm not a fast runner either, but I can maintain a good 7:30-8:00 pace for about 6 miles (which I've heard is long for BCT).

    Right now, I am doing an APFT every week (2 miles, sit-ups, push-ups), plus 2 more miles, dips, pull-ups/chin-ups/etc. I supplement heavy lifting for football as well.

    If I were you, I'd defiantly be on the clock for all of your runs, and continue to alter your distance from a max run of 2 miles one day, then a 4 mile jog at 8:00 pace another day. Change it up to "shock the bod."

    Max out on your pushes and sit-ups at least every week; the best way to improve a certain exercise is to do it! If possible, add in some dips and/or other triceps lifting routines (with high reps as a focus). I've also heard pull/chin-ups are important. I always include those.

    Finally, eat perfectly. No junk, no soda, less pasta, white bread (not that bad, but wheat is generally better), even less milk. Focus on water (at least 2L a day, but shoot for 3L). To remain energized, eat a good breakfast (lots of protein), decent lunch, decent dinner, with some healthy snacks in between.

    I got some of this info from a current Plebe, so I'd say it is reliable.

    Hope some of this helps! Good Luck!
     
  6. freedomtruck

    freedomtruck Member

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    Start running 2 miles a day. Then up it to 3. Then to 4.
     
  7. Dadandgrad

    Dadandgrad Parent

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    Run. Rinse and repeat. You don't want to be the one who can't stay in formation and falls out during a run. Your goal is to blend in with the crowd. You have 2 months to get in shape which is enough time if you start now and stay focused. Congratulations on your appointment!
     
  8. vampsoul

    vampsoul Candidate

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    So as afar as eating goes, my honest advice is to EAT YOUR FAVORITE FOODS NOW!!!! Honestly, I had a milkshake every day the 2 weeks leading up to CBT. Believe me, you'll want the extra calories. Also, get used to eating with small bites. I also recommend cutting some of your normal snacking out of your diet. During CBT you will be given 3 times to eat with the ability to only take a single piece of fruit back to your room. Get used to eating all at once, not multiple small meals as I know many of us athletes are used to doing.
     
  9. TheKnight

    TheKnight Class of 2014

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    Don't worry, you're fine. Beast PT is relatively easy. As long as you're in decent shape, you'll survive.

    If you got appointed, then I'm assuming you'll have what it takes (physically) to make it through.

    If you want to improve your run time, run sprints and intervals. Long distance running isn't going to help you much as far as improving your running ability. Run on concrete because that's really all you'll be running on here. You may want to try running in boots to break them in/get used to them.

    You could do 30/60s or 60/120s (sprint for 30 jog for 60, do this for 1-2 miles). Make sure that in between you balance it out with something else. Focus on functional fitness. I recommend Crossfit or P90X or something.

    Also, SWIM! If you do not know how, learn how to swim, learn and get good enough to swim 150 meters in less than 3 minutes (that's the swim test during Beast). Otherwise you'll take rock swimming as a Plebe (as opposed to as a cow) and while it's a good class it's also a smoker.

    I took it, and now I don't have to take Cow Swimming when I'm a Cow (which I guess is nice), but still.
     
  10. Stouticus

    Stouticus New Member

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    Best advice to someone coming in goes along the same lines as what was mentioned above. Here's a little more to help out.

    Make sure you're still good with push-ups and sit-ups. One of the biggest focus in the Army is all body fitness. Right now the Army is transitioning to the new PRT/CRT (Physical Readiness Test/Combat Readiness Test) for the physical demands. West Point is going to be one of the eight initial test beds for the program so it would be advisable to google the test and begin to see what kind of requirements are needed. Many cadets here (including myself) have already begun to train for the new test.

    Rucking will also be an important part of your BEAST experience. You will have a 15 mile ruck back with around 40 lbs (don't quote me on weight) of gear for the final march back. You will be doing rucks with increasing weight/intervals up until that time. Best thing to do is get set of approved boots broke in and get conforitable wearing them. I would also recommending to learn how to pack a ruck/backpack before you come. Anyone who camps will tell you the difference it can make when you pack your backpack right or wrong before you go out on a treck. Rucking is VERY similar. You need to pack and prepare correctly before you can start taking off.

    As for swiming, get in good shape for it. As mentioned above you will take a diagnostic swim during BEAST. Once they determine your group, it will be how they place you in combat swimming your junior(cow year). Everyone will take combat survival swimming regardless of their level of proficiency during the swim (I got advanced as well, so I get to take the adv. level swimming during my cow year). Don't fret though, if you are not a strong swimmer, they will do a remediation course during your first plebe semester that will provide fundamentals of swimming and provide as credit for combat swimming. Its a full semester class as opposed to the half semester combat swimming.

    One thing to address here too is hydration. Many new cadets get dehydrated if they are not used to the heat. You'll be doing a lot of activity in the heat, so start getting used to it as well. While PT isn't hard, if your body is not ready for the heat, you will suffer for a week until your body adjusts.
     
  11. kennyvoet

    kennyvoet Member

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    Thanks

    I appreciate the help guys, I was really interested the part about packing a ruck sack. I had never thought of that and it made me wonder, "what else should I show up being able to do?"
    I mean I want to be able to shine shoes and make my bed before I show up but if anyone else has a tip on something I should Google, it might save me a lot of headaches this summer!
     
  12. America's Finest

    America's Finest USMA Cadet

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    My advice: show up in shape and with a good attitude.

    You can leave learning the skills to Beast. Our job as cadre will be to teach you all you need to know once you are here. Just work out and enjoy your last few months out there. :thumb:
     
  13. JCraft

    JCraft Member

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    That's my plan. There's always more than one way to skin a cat, and I figure I might as well learn how to the West Point stuff by the West Pointers as opposed to learning from another source - possibly learning the wrong way!
     
  14. laxman44

    laxman44 Member

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    Max pushups daily (timed). Not a big fan of situps....but do them also. or at least good crunches. You will be surprised how easy it is to get to 80 plus per event- Do them daily!

    Run- run with better runners. Run daily. wear the proper shoes.
     
  15. jake s

    jake s USMA Cadet

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    For pushups and situps I'd recommend the physical stuff USMA sends out in the second admissible mailing. Not only is it free and easily available to appointees but it really does work. I've been doing it for the better part of two weeks along with running 3-4 miles 5 days a week. I've alreays seen a lot of improvement and I'm confident by the time Beast rolls around I'll be as ready as I can be physically.
     
  16. abeastlybeast

    abeastlybeast USMA Class of 2015

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    Jake - how many sets of pushups and situps do you do when following USMA's workout? I thought that the workout was too short and didn't work me hard enough.

    I do sets of pushups throughout the day, every other day; situps every other day (varying sets, ~300 reps total); and I run every other day (4 miles). On the days I do pushups, situps and pullups, I also weight lift. On the days I run, I only run. The system I'm doing works pretty well, I workout 6/7 days a week.
     
  17. kennyvoet

    kennyvoet Member

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    Running Groups

    I appreciate the answers guys, but this came up in another thread but didn't get answered so I thought I might just tack it on here to see if a current cadet might know.

    I had read on other sites that they separate plebes at Beast into four running groups based on speed (black, gray, green, gold). I've been wondering what the times to qualify for each group were and what the average pace each group ran at? I like setting goals and obviously I like the idea of trying to advance into gray or black.
     
  18. jake s

    jake s USMA Cadet

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    I've modified it slightly by cutting out the knee pushups and adding another set of regular pushups. I started about halfway through the weeks ( I think about week 4) so it's more reps than the beginning of the workout. I've expiramented with adding more reps and sets for each type of pushup and situp to add more to the sessions as needed.

    Also, in addition to the pushups and situps I'm doing pull-ups. I do a ladder system, where I do 1, then 2, then 3, and so on up to 10 (started doing this up to 7. I've worked it up as I've gained strength) and then back down again. I dont wait more than 15-20 seconds in between the sets once the numbers start to pile up so its pretty good to supplement the pushups and situps.

    The workouts West Point puts out are made for a beginner/novice physical fitness type. If you're already in good shape with your upper body, core, and endurance then add more to it to get the best results for you.
     
  19. GSKeziah

    GSKeziah Member

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    Come on guys you are all in sports right? You should all be in pretty good shape right? You all are starting to get me worried cause I thought the physical preparedness thing on the website looked easy? Can any current cadets comment on how hard physically Beast was for you? Was the admissible mailing good enough or what?
     
  20. laxman44

    laxman44 Member

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    No worries. If you are an athlete and can run and knock out 60 and 60 pushups and situps in 2 minutes...no problem.. Just one less thing to worry about- physically Beast wasn't two bad- but most of Beast is mental- one less thing to worry about- do the work it's not hard- will make the summer easier if you are in decent phyical condition.

    If you are not a runner now- work on it before you get there- some folks really struggle. I was a prepster. Had a whole year of PAE prep and worked on upperbody plus played sports there and my whole life. I wasn't a great runner- but running distance was not an issue for me. One other thing that made Beast easier was that I was a Prepster- we had to go to basic...Drill Sgts vs Firstie cadre...and I was a whole lot more mature (you know- the old been there done that routine) and knew what my weaknesses and strengths were.

    No doubt- enjoy your last couple of months...absolutely enjoy them- but spend the 45- minutes - 1 hour a day and come physically prepared.
     

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