Military Training Preparation

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Each module has four components of fitness, which works toward the goal of peak performance in the armed forces. Each module has an emphasis to create periodization, maximizing the performance of the individual. The basis of the program is for Marine Corps Boot Camp, which is the longest and hardest of military basic training.

Modified PFT (Physical Fitness Test)- This area of fitness specifically uses similar movements and exercises of the particular basic training physical tests, thus optimizing efficiency in these areas.

Functional Training- This area of fitness is important for any human looking to increase efficiency in physical movement as well as decrease the effects of aging through healthy active habits. This area is also used to increase performance for athletes by training the five pillars of movement: push, pull, up and down, twist, and locomotion. Utilization of a variety of functional training techniques, like plyometrics, resistance, agility, etc., will enable this individual to be an asset to any team, unit, or family.

Cardiovascular/Endurance- This area of fitness uses different methods of aerobic and anaerobic endurance training to maximize an individual’s performance in the endurance arena, such as hiking, running, swimming, hand-to-hand combat, and much more.

Mental-Just as any sport or lifestyle has a mental side to it. Military life, definitely has a mental side to it. Active and inactive military have stated the military lifestyle is more mental than it is physical. This area of fitness builds the mental toughness needed to be a warrior, whether in the military or not.

Module 1 Modified PFT Functional Training Cardio Mental

Module 2 Modified PFT Functional Training Cardio Mental

Module 3 Modified PFT Functional Training Cardio Mental

Module 4 Actual PFT Functional Training Cardio Mental

Module 5 Light Work Rest/Recovery Mental

Ship Date and Basic Training

Here is a sample work-up for an individual with less than 6 weeks to prepare for Marine Corps Basic Training.

Week 1

Modified PFT (Monday, Wednesday, Friday)

-Negative Pull-ups -Negative Push-ups -Negative crunches/sit-ups -1 ½ mile run (2x)

Functional Training (Daily)

-40 squats -20 Push-ups -10 Sit-up Rotations -10 Bridges -40 Russian Twists

-Progressively Overloaded Sets (Starting with 1-3 sets and progressively overloading more sets from day to day or week to week)

*Cardiovascular/Endurance (Tuesday, Thursday)

-1-5 minute Cardio Routine (routine with 5 cardiovascular exercises performed intensely for 1-5 minute(s) each)

*Mental (Daily)

-Required Reading (Making the Corps) -Etiquette -BST (Basic Skills Training) or General Knowledge of Military Skills

Week 2

*Modified PFT (Monday, Wednesday, Friday)

-Max Pull-ups -Max Push-ups -Max Crunch/Sit-up -2-3 mile run progression 1-2x

Functional Training (Daily)

-10 Squat Jumps -10 Hindu or Dive-bomber Push-ups -10 Bridges -40 Alternating Crunches

-Progressively Overloaded Sets (Starting with 1-3 sets and progressively overloading more sets from day to day or week to week)

Cardiovascular/Endurance (Tuesday, Thursday)

-3-5 minute Cardio Routine (routine with 5 cardiovascular exercises performed intensely for 3-5 minute(s) each)

*Mental (Daily)

-State of Mind (everything has its purpose) -Etiquette -BST (Basic Skills Training) or General Knowledge of Military Skills

Week 3

Modified PFT (Monday, Wednesday, Friday)

-Pyramid (starting with 1 and progressively increasing reps to a certain number the decreasing reps back to 1) Pull-ups -Pyramid Push-ups

-Pyramid Crunches/Sit-ups -Sprints and 1 mile (3x)

*Functional Training (Daily)

-10 Lunge Hops -10 Power Push-ups -10 Bridges -20 Weighted Russian Twists -10 Squat Jumps

-Progressively Overloaded Sets (Starting with 1-3 sets and progressively overloading more sets from day to day or week to week)

Cardiovascular/Endurance (Tuesday, Thursday)

-5 minute Cardio Routine (routine with 5 cardiovascular exercises performed intensely for 5 minute(s) each)

*Mental (Daily)

–Early Wake-ups -Drilling -Understanding of Behavior Modifications -BST (Basic Skills Training) or General Knowledge of Military Skills

Week 4

*Actual PFT (Monday, Wednesday, Friday)

-Monday PFT -Wednesday No PFT -Friday PFT

Functional Training (Daily)

-40 squats -20 Push-ups -10 Sit-up Rotations -10 Bridges -40 Russian Twists -20 Deadlifts

-Progressively Overloaded Sets (Starting with 1-3 sets and progressively overloading more sets from day to day or week to week)

Cardiovascular/Endurance (Tuesday, Thursday)

-5 minute Cardio Routine (2x) (routine with 5 cardiovascular exercises performed intensely for 5 minute(s) each)

*Mental (Daily)

-Early Wake-ups -Drilling -Understanding of Behavior Modifications -BST (Basic Skills Training) or General Knowledge of Military Skills

-Congratulations, you are ready!

Week 5

Monday

-3 mile run & push/pull/crunch/sit-up/squat (3x)

Tuesday

-Off (Study

Wednesday

-1.5 mile run & push/pull/crunch/sit-up/squat (3x)

Thursday

-Off (Study)

Friday

-Off (Study)

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