Physically Preparing for the BCT

[afa]

Pre-BCT Workout Priorities (in order):
1) Just workout -- kind doesn't matter as much as just getting
your heartrate up and muscles working at least 5x per week
2) Work on your weaknesses -- If you are a slow runner, work on
cardio. If you can do squats forever but have a weak upper body,
work on that. If you are not a runner, use this time to build up your
leg endurance. As mentioned, you do not want to develop shin splints
in BCT.
3) Focus on body weight exercises -- common bct exercises
include various forms of pushups, flutterkicks, squats, pullups, jumping
jacks, body-builders, front-leaning rest, wall sits, sprints, etc. The
static stuff like front-leaning rest (for 5+ minutes at a time) can kill
you if you haven't practiced. Remember you will be working out while
wearing about 15 extra lbs. of uniform and water.

That said:
a) Preparation is very important. Some sweat now will save you from a
lot of extra attention later. However, don't let working out rule your
life. You have 3 months left with your family and friends. Don't waste
that time.
b) Don't get hurt. If you've only ever run 2 miles at a time, don't go out
on a Saturday and do 15. Slow, steady, injury free progress is the
goal. Additionally, don't go out with friends and do something stupid.
I'm not saying don't have fun with your last few months. I am saying
wear a helmet and be conservative. I'm a snowboarder and skydiver,
and understand that most activities are safe enough if you are
careful. If the little voice in the back of your head says that
jumping off the deck into the pool on a Friday night isn't really a good
idea, listen to it.

great advice! honestly if more people listened to that little voice, life would be a lot easier haha. at this point it's about preparing yourself as well as remaining injury free just like falcongirl said. and unless you can do the max amt of pullups on the pft or whatever the test is called, DO MORE PULL-UPS! i know i still need to work on them

 

[jbsail]

great advice! honestly if more people listened to that little voice, life would be a lot easier haha. at this point it's about preparing yourself as well as remaining injury free just like falcongirl said. and unless you can do the max amt of pullups on the pft or whatever the test is called, DO MORE PULL-UPS! i know i still need to work on them

I agree, especially #1 and under letter b, wear a helmet.

Best advice:

Pre-BCT Workout Priorities (in order):
1) Just workout -- kind doesn't matter as much as just getting
your heartrate up and muscles working at least 5x per week
2) Work on your weaknesses -- If you are a slow runner, work on
cardio. If you can do squats forever but have a weak upper body,
work on that. If you are not a runner, use this time to build up your
leg endurance. As mentioned, you do not want to develop shin splints
in BCT.
3) Focus on body weight exercises -- common bct exercises
include various forms of pushups, flutterkicks, squats, pullups, jumping
jacks, body-builders, front-leaning rest, wall sits, sprints, etc. The
static stuff like front-leaning rest (for 5+ minutes at a time) can kill
you if you haven't practiced. Remember you will be working out while
wearing about 15 extra lbs. of uniform and water.

That said:
a) Preparation is very important. Some sweat now will save you from a
lot of extra attention later. However, don't let working out rule your
life. You have 3 months left with your family and friends. Don't waste
that time.
b) Don't get hurt. If you've only ever run 2 miles at a time, don't go out
on a Saturday and do 15. Slow, steady, injury free progress is the
goal. Additionally, don't go out with friends and do something stupid.
I'm not saying don't have fun with your last few months. I am saying
wear a helmet and be conservative. I'm a snowboarder and skydiver,
and understand that most activities are safe enough if you are
careful. If the little voice in the back of your head says that
jumping off the deck into the pool on a Friday night isn't really a good
idea, listen to it.

 

[AFA1981]

I have a question? My DD will be attending the USAFA this June 27th. She is the athletic type, but she had a setback in November and could not exercise for 4 months. This past summer she took her CFA and did 70 pushups, 88 situps , 12 pullups, ran in just over 7 minutes. Due to her setback, She now could only do 25 pushups, 70 situps, 7 pullups and run only 3 1/2 miles till she tires out. Will she be in trouble or on the hot seat because of her lower physical abilities. She has about a month to work on these exercises, but I can't see her reaching her summer performance.

 

[AVT]

Her initial stats are very good even compared to male standards.
I wouldn't worry about any potential setbacks, just keep working out.

Honestly, she does not need to be at her summer performance level to be successful in basic. Ensure that she is doing the exercises correctly and with good form.

 

[Friesian101]

To prepare, I'm running 1.5 miles, 20 minutes of biking everyday, and I'm taking a speed and strength class over the summer. I'm hoping to do my fitness test after I take this class...

 

[FlyingFuzz]

I have a question? My DD will be attending the USAFA this June 27th. She is the athletic type, but she had a setback in November and could not exercise for 4 months. This past summer she took her CFA and did 70 pushups, 88 situps , 12 pullups, ran in just over 7 minutes. Due to her setback, She now could only do 25 pushups, 70 situps, 7 pullups and run only 3 1/2 miles till she tires out. Will she be in trouble or on the hot seat because of her lower physical abilities. She has about a month to work on these exercises, but I can't see her reaching her summer performance.

I wouldn't be too worried- she seems to still be in good shape although the pushups seem a little bit low. If she works hard for a month, she will rebound faster because she was fit before. That's what young bodies do.

 

[melindayching]

I have a question? My DD will be attending the USAFA this June 27th. She is the athletic type, but she had a setback in November and could not exercise for 4 months. This past summer she took her CFA and did 70 pushups, 88 situps , 12 pullups, ran in just over 7 minutes. Due to her setback, She now could only do 25 pushups, 70 situps, 7 pullups and run only 3 1/2 miles till she tires out. Will she be in trouble or on the hot seat because of her lower physical abilities. She has about a month to work on these exercises, but I can't see her reaching her summer performance.

Your daughter sounds like she's doing great at improving and will do just fine physically at BCT. My DD told incoming female appointees recently that BCT cadre will give you more than you can ever do, no matter how fit you are when you arrive, so just don't lose you mental strength and never give up and you'll be fine. BUT also do not be the one who lags behind, so come in prepared. If your daughter has the mental strength to recover from a 4 month setback and get to where she is now, I think she will be able to handle BCT. Best of luck to her.

 

[Rook]

It's national leg day! Do some squats.

I hit up the club last night for my squats haha

 

[Rook]

my initial solution was running 4 miles 4x a week. muscle 3x a week.. but.. I'm approaching a new plan! If anyone wants to try, try the P90X and Insanity Hybrid. I've received crazy results back in the day with P90X itself.. 8:30min mile to 6 min mile after 2 months. On top of that, increased number of pull ups and push ups.

I made that transition from 8 mins to 6 without doing any sort of p90x stuff. To improve times you just need to run.

 

[Ambition]

After going through tons of articles and summaries and guides on running, I eventually found one which put running very simply (paraphrasing):

If you run long distances, your stamina and speed will go up. Eventually, though, just your stamina will go up, and, if you want to gain speed, you simply must run faster for longer distances.

In my opinion, nothing was more true. For me to go from a 9min to a 6min mile only required trying to run my fastest at least twice a week for 2 or 3 weeks.

Push-ups, on the other hand...

 

[Dad]

After going through tons of articles and summaries and guides on running, I eventually found one which put running very simply (paraphrasing):

If you run long distances, your stamina and speed will go up. Eventually, though, just your stamina will go up, and, if you want to gain speed, you simply must run faster for longer distances.

In my opinion, nothing was more true. For me to go from a 9min to a 6min mile only required trying to run my fastest at least twice a week for 2 or 3 weeks.

Push-ups, on the other hand...

Not sure that you are correct. If you do LSD (long, slow, distance) training, your max V02 (lung capacity) may drop significantly. Since altitude may be a factor for some lurkers, interval training (fartlek) and an occasional fast 2-mile run will increase lung capacity greater than straight endurance training. Please be careful when you paraphrase running research. There is a lot of misinformation on the internet and training regimes that are taken out of context. You would be best advised to consult your high school's track coach, a personal trainer, or healthcare professional regarding the best training for you (accounting for altitude, body type, and areas of weakness).

Best wishes.

 

[Ambition]

Sorry if the information in my post could be interpreted wrong.

The article I got the information from was actually referred to me by my LD coach since he knew I enjoyed reading up on the science of working out.

When I was referring to long distance, though, I was strictly referring to LD as opposed to LSD.

I must also note that the Fartlek is one of my favorite exercises!

 

[Dad]

I must also note that the Fartlek is one of my favorite exercises!