Physical preparation schedule for Beast?

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sonar

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Hello all. I will be entering Beast this summer as a member of the class of 2027 at West Point. I know being prepared physically (and mentally) is very important to be successful during Beast. In order to be prepared for Beast I wanted to ask if anyone had a general outline of physical workouts I should focus on during each week leading up to Beast. I row crew and the season just ended, so I now have 7 days a week to prepare and not overtrain. I plan to run around 4x a week (I was still trying to do at least 1-2 runs a week in the mornings while rowing). What should I do on days that I am not running? Would weightlifting be beneficial when we are only around 1 month out of R-day? Should I just focus on only doing push-ups, pull-ups, and core workouts? Thank you for any training advice anybody may have for me!
 
The running plan is spot on. There will be no weightlifting in Beast, practice maxing push-ups, pull-ups and sit-ups Good Luck! This is from my DS who will be Beast Cadre this year.
 
Break in those boots and low quarters while you're training. You'll feet will thank you during Beast!
 
davy1dave said:
Break in those boots and low quarters while you're training. You'll feet will thank you during Beast!
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This right here is as important (or almost as important) as all of the other physical prep. A good pair of broken in boots could save you a lot of pain and discomfort during Beast. Beyond that, just continue to work on conditioning and running. Try to do some working out/running when the weather is hot to get acclimated to strenuous activity in hot/humid conditions.
 
Roadking said:
The running plan is spot on. There will be no weightlifting in Beast, practice maxing push-ups, pull-ups and sit-ups Good Luck! This is from my DS who will be Beast Cadre this year.
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What running plan are you referring too? What would your son suggest as far as distances and pace to shoot for?
 
1. Running. At least once a week throw in runs to improve your 2 mile speed. You want to do long sprints. I can’t emphasize this enough. The only way to get faster running is to run faster. The 2 mile run is not a long run but a long sprint.
If there is a track nearby, 1/2 lap, rest; 1 lap, rest; 2 laps, rest; 3 laps, rest; then work down. If no track, then use a block in your neighborhood. That will be close enough.
Do fartleks. That is where you go for a long run but intersperse sprints. Warm up for about 5 minutes. Then sprint for a set amount, rest for twice the amount. It can be a time- say sprint for 30 seconds, jog for 1 minutes. Or sprint for 2 light poles, jog for 4 light poles.
If there are hills nearby do hills. West Point is a fjord so there are few flat areas. The PT test is given on the long flat road on the Hudson. Do hill by sprinting a set distance, then walk down to your starting point.
2. Ruck marching. Don’t prepare for this by doing a bunch of rucking. It pounds your body. Maybe do 1 or 2 to get use to it. Get a rugged bag and throw some weight in it. Not too much- maybe 20 lbs to start. Make sure you wrap weights in a towel or something so they do hurt your back.
The best way to train for rucking is to hit the weight room and do some core weight training. Leg presses, squats, etc. You’re probably ok in this respect due to your rowing, but it doesn’t hurt to strengthen these areas. And I’d I mention there are hills at West Point? The ruck up Victor Constant has made tough Cadets cry.
Others were spot on for push ups, pull ups, and sit ups.
Remember to enjoy yourself as well in this time you have left. But yeah, being physically fit at the beginning helps.
 
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