USAFA Class of 2022 Spring Workout Plan

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WinstonWolfePF

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Feb 8, 2018
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Hey everybody. I created a workout plan for my time leading up to BCT and I thought that it might be useful to other people, so I figured I'd share it with this forum.

I am in no way an expert personal trainer. This workout plan simply follows the suggested regimen spelled out in the Appointee Booklet, only constructed in a readable and easy to follow format that is useful for the day-to-day grind.

Note: The Appointee Booklet recommends doing one exercise per muscle group on Weight days. I included all of the included exercises but rotated them throughout the weeks, differentiating the exercise that should be performed on that day in bold.

Feel free to use this and share it as you deem fit. If you have any thoughts or suggestions, I'd be happy to field those as well.
 

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Does anyone have an opinion on how good this program actually is for getting in shape and preparing for BCT?
 
I would recommend trying it out and seeing if it works for you. Every person is different and what works for one person may not work for another. The most important part is that you are preparing in some way, and I think this program is a very good starting point.
 
Impressive you've taken the initiative to create and follow this plan! Please let us know how it works out for you!
 
pstine said:
Does anyone have an opinion on how good this program actually is for getting in shape and preparing for BCT?
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I’ve been following it for the past month or two. I’d say it’ll get you in shape if you start early and keep at it. I am coming off of an injury, so I really had to catch up. However, I can already max sit-ups, and I’m already around the average for push-ups thanks to this program.
 
I guess I'm just a bit hesitant because it's a lot of weight training and there isn't a gym in BCT. I've heard other opinions about sticking to just running and bodyweight exercises to help prepare for the bodyweight PT at BCT. Does anyone want to comment on that?
 
pstine said:
I guess I'm just a bit hesitant because it's a lot of weight training and there isn't a gym in BCT. I've heard other opinions about sticking to just running and bodyweight exercises to help prepare for the bodyweight PT at BCT. Does anyone want to comment on that?
Click to expand...

I’m the mom of a recently recognized Cadet, so take my comment with a grain of salt since I have no firsthand experience, but my son said they did running, running, and more running, along with squats, flutter kicks, front leaning rests (30 minutes at a time[emoji15]), lunges, crab walks, and many other body weight exercises.
 
My ALO recommended that I should be prepared to run a straight 5 miles and have an 8 mile run be a push. I then talked to my friend's dad who was class of '85 (Also an ALO officer), and he told me that it was somewhat absurd to be preparing for those run distances. I'm now left wondering what is the actual distances I should be physically prepared to run for I-Day?
 
As far as running distances goes, I would go with the appointee booklet, which recommends you gradually work up to 20 miles per week, in 4 mile segments. That way, when they get to BCT, and they actually do run 20 miles a week, they won't suffer from shin splints due to lack of conditioning.
 
I would add a couple things as both a zoomie and Colorado resident. The first would be to run plenty, as per above, but don't trash yourself prior to beast. I was deathly afraid of shin splints during my BCT summer since I suffered them regularly while training but found that being on your feet 12 or more hours per day makes your calves so strong that I never had them. The second thing is having watched 30+ years of folks coming up to altitude, if you keep hydrated and stress your body enough to build up red blood cells without over doing it, you'll be fine after a day or two.
 
I’m a 3deg at usafa who will be a cadre for your BCT. I would strongly recommend focusing on body weight exercises (push-ups, planks, scissor kicks, jump squats, etc) and running. The hardest thing, especially if you’re coming from sea level, is the cardio. Run a lot, the longest you will likely run in BCT is 5 miles, but you will have backpacks and rifles & be doing hills at 7000+ ft above sea level. Weights aren’t gonna help you much with BCT, or cadet fitness tests, but can be a good way to stay in shape.

*side note: get in the habit of eating 3 meals per day & ween yourself off of caffeine, you will be eating under stress and will have no access to coffee for the entirety of BCT.

If anyone has specific questions about BCT feel free to let me know.
 
MDtoCO said:
I’m a 3deg at usafa who will be a cadre for your BCT. I would strongly recommend focusing on body weight exercises (push-ups, planks, scissor kicks, jump squats, etc) and running. The hardest thing, especially if you’re coming from sea level, is the cardio. Run a lot, the longest you will likely run in BCT is 5 miles, but you will have backpacks and rifles & be doing hills at 7000+ ft above sea level. Weights aren’t gonna help you much with BCT, or cadet fitness tests, but can be a good way to stay in shape.

*side note: get in the habit of eating 3 meals per day & ween yourself off of caffeine, you will be eating under stress and will have no access to coffee for the entirety of BCT.

If anyone has specific questions about BCT feel free to let me know.
Click to expand...


I have a couple questions, and maybe some concerns you could help me put to bed if you're still following this post. I don't get involved in my DS business, and I'm not going to on this issue either. However, I'm concerned about his health. He just came out of season, and doubled his cardio and resistance training. He's doing fine he's always worked out twice a day, even in season. My concern is he consumes 6500-7000 calories a day. He's normally 6'1" 160, but with the additional few miles a day added to his normal schedule. He's down to 153lb. I read on other threads about cadets not eating properly during BCT. my impression, valid or not valid. Was making sure cadets maintain appropriate caloric intake during BCT is not a priority. From what he said to me in passing. He plans to fly up a week early and continue training at altitude while trying to get hydrated at the lower BP, and get a jump on polycythemia. Tell me he's not going to be 135lb If we deside to come visit.
 
USAFA#appDad said:
MDtoCO said:
I’m a 3deg at usafa who will be a cadre for your BCT. I would strongly recommend focusing on body weight exercises (push-ups, planks, scissor kicks, jump squats, etc) and running. The hardest thing, especially if you’re coming from sea level, is the cardio. Run a lot, the longest you will likely run in BCT is 5 miles, but you will have backpacks and rifles & be doing hills at 7000+ ft above sea level. Weights aren’t gonna help you much with BCT, or cadet fitness tests, but can be a good way to stay in shape.

*side note: get in the habit of eating 3 meals per day & ween yourself off of caffeine, you will be eating under stress and will have no access to coffee for the entirety of BCT.

If anyone has specific questions about BCT feel free to let me know.
Click to expand...


I have a couple questions, and maybe some concerns you could help me put to bed if you're still following this post. I don't get involved in my DS business, and I'm not going to on this issue either. However, I'm concerned about his health. He just came out of season, and doubled his cardio and resistance training. He's doing fine he's always worked out twice a day, even in season. My concern is he consumes 6500-7000 calories a day. He's normally 6'1" 160, but with the additional few miles a day added to his normal schedule. He's down to 153lb. I read on other threads about cadets not eating properly during BCT. my impression, valid or not valid. Was making sure cadets maintain appropriate caloric intake during BCT is not a priority. From what he said to me in passing. He plans to fly up a week early and continue training at altitude while trying to get hydrated at the lower BP, and get a jump on polycythemia. Tell me he's not going to be 135lb If we deside to come visit.
Click to expand...
So I'm not going to lie, eating in basic is uncomfortable. There are a lot of rules and it's awkward. Because of this, a lot of basic cadets will not eat as much as they should. That being said, proper nutrition will be in your DS's court. The cadre prioritize ensuring that their basic cadets have had enough to eat, but if your DS doesn't take the initiative and tell them what he needs it's a moot point. Secondly, basics get weighed every week and if they are losing weight rapidly or underweight they will be given high calorie supplement shakes called "boost."
 
USAFA#appDad said:
MDtoCO said:
I’m a 3deg at usafa who will be a cadre for your BCT. I would strongly recommend focusing on body weight exercises (push-ups, planks, scissor kicks, jump squats, etc) and running. The hardest thing, especially if you’re coming from sea level, is the cardio. Run a lot, the longest you will likely run in BCT is 5 miles, but you will have backpacks and rifles & be doing hills at 7000+ ft above sea level. Weights aren’t gonna help you much with BCT, or cadet fitness tests, but can be a good way to stay in shape.

*side note: get in the habit of eating 3 meals per day & ween yourself off of caffeine, you will be eating under stress and will have no access to coffee for the entirety of BCT.

If anyone has specific questions about BCT feel free to let me know.
Click to expand...


I have a couple questions, and maybe some concerns you could help me put to bed if you're still following this post. I don't get involved in my DS business, and I'm not going to on this issue either. However, I'm concerned about his health. He just came out of season, and doubled his cardio and resistance training. He's doing fine he's always worked out twice a day, even in season. My concern is he consumes 6500-7000 calories a day. He's normally 6'1" 160, but with the additional few miles a day added to his normal schedule. He's down to 153lb. I read on other threads about cadets not eating properly during BCT. my impression, valid or not valid. Was making sure cadets maintain appropriate caloric intake during BCT is not a priority. From what he said to me in passing. He plans to fly up a week early and continue training at altitude while trying to get hydrated at the lower BP, and get a jump on polycythemia. Tell me he's not going to be 135lb If we deside to come visit.
Click to expand...

As said above, meals in basic are stressful. That being said, they monitor each basics weight weekly and will put them on protein/calorie supplements if they lose any significant amount of weight. Also, most meals served in basic are high calories because the dining hall staff knows the basics are burning tons of calories per day. If it makes you feel better, I know plenty of people that gained weight during basic.
 
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