Getting in shape for BCT

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BrotherhoodofSteel

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Feb 10, 2020
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Hello-

I took my CFA back in September, but I obviously want to stay in shape/get in even more shape. I was looking online for workout routines to follow (I want to find ones that work my entire body) and there are two different ones on the USNA website (I'm applying to USAFA, but I know the fitness requirements are almost identical). One is a 14-week prep and the other a 12-week prep (split between three charts, one for runs, one strength, and one cycling). I will also be working on pullups on top of this because I fear the major muscle groups for pullups will not be worked enough by these routines. I am playing a winter sport as well, but will need to continue training on my own if I wish to continue improving.

Does anyone have any thoughts/advice on which of these is better (14-week vs 12-week)? If someone has a routine of their own/an updated routine please let me know.

Attached below is a link to the pdf to the routines. Thanks!

LINK HERE
 
Capri120 said:
USAFA's recommendations can be found in the Appointee handbook (last year's) starting on page 24.
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Thank you. I will look over this and try to create a workout plan out of what is given. I think the USNA plan is more rigorous than this one, but I will have to try both to learn.

While I have been running aggressively for almost a year now, I have always run in running shoes. Is it advised to train in combat boots (such as the brands advised on the pdf you gave me)?
 
Most, if not all of the running at USAFA will be done in tennis/running shoes. Running in boots will during certain events such as Jack's Valley or other training, but not timed AFT or PFT ones.
 
BuckeyeDad20 said:
If you run 3 times a week and at a minimum do intensive pushups/situps and pull-ups 3 days a week you will be in great shape. If you want to join the 500 club, then do much more.
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How far should I be running a week you think? I have heard in the spring I should get up to 15-20 miles per week, but right now I am running around 10-13 miles per week. People in the 500 and 1000 clubs are in amazing shape!
 
If you can run 3-5mi at an 8:00ish pace, do 100+ (4 count) flutter kicks, 60+ push-ups, and 100+ sit-ups, you should have no issues. If you are lacking in any of those, well you know where to focus.

Most people will need to run 3-4 days a week to really improve. So, that's a range of 9-20mi/wk. I'd say 12-15 should be good (vary pace vs distance).
 
I would definitely recommend easing into a running routine if you are not already a runner. Get your body accustomed to running longer distances before you work on speed. You have plenty of time so I would recommend focusing primarily on form right now; make sure you go chin above the bar at the top and arms completely locked at the bottom for pull-ups and quality reps for everything else. Work hard but don't overtrain right now, staying healthy is far more important. I had a lot of friends who pushed themselves too hard before BCT and then suffered pulled muscles or shin splints leading up to basic.
 
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