Preparing Physically for US Army Basic Training: Tips and Routine
The road to becoming a US Army soldier can be daunting, particularly in terms of the physical demands of basic training. Here are some essential tips and routines to help you prepare yourself physically for this rigorous experience.
Routine and Physical Preparations
Wake-Up Routine
Start your day at 0430 by waking up, standing, and shouting at the wall. The Army song is a nice start, but it's the Army's values and the Soldiers Creed that should guide your mindset. When you make a mistake, make sure to complete pushups until you get it right.
Workout Plan
Monday: Running
At 0530, head out for a 2-mile run, ensuring you hit a pace of at least 8 minutes per mile. This sets a strong foundation for your conditioning.
Tuesday: Muscular Failure
Engage in push-ups and sit-ups until you can't do any more. This pushes your body to its limits and builds physical endurance.
Wednesday: Sprints
Perform sprints for 60 seconds, followed by fast walking for 120 seconds. Repeat this for one hour. This routine reinforces your speed and stamina.
Thursday: Muscular Failure
Repeat the muscular failure routine for an additional day. This ensures that muscles are pushed to their breaking point.
Friday: Running
Complete another 2-mile run to achieve and maintain your fitness level. Consistency is key here.
Saturday: Rucking
Carry a heavy backpack (50lbs) and walk for 10 miles. This simulates the weight you might carry in the field, improving your overall endurance.
Psychological Resilience
Parade Rest
Spend time practicing parade rest, standing with your feet spread apart and your hands behind your back. Keep your nose to the wall and maintain your stance, even when people yell profanities, jokes, and satires at you. Have some heavy metal music playing loudly to keep you focused.
Elimination of Harmful Substances
Give up soda and all tobacco products. Replace these with water, Gatorade/Powerade, and actual fruit juice. Focus on staying hydrated and fueling your body with the right nutrients.
Diet and Meals
Your daily meals will follow a strict regimen:
Breakfast: One meat, two vegetables, one piece of bread, and one piece of fruit. Lunch and Dinner: Same with slight variations. Enjoy dishes like eggs, bacon, biscuits and gravy, and an assortment of fruits. Post-Basic training, you can have eggs to order, meaning a loaded omelette.Eat your meals within 5 minutes. Time management and efficiency are crucial.
Physical Activities
Run Everywhere
Run whenever you need to move from one place to another. Instead of waiting for the elevator or bus, always opt to run, whether it's going to church, Walmart, or work.
Card Tricks and Interval Training
Set a timer on your phone every 27 minutes, pull out three cards and add up their values (ace 11, K/Q/J 10). Do that many push-ups, sit-ups, and jumping jacks. This trick helps in improving your interval training.
Elbow Toughness
Remember the DVDs you watched as a kid on your elbows? Now it's time to return to those roots. Practice on your elbows and add planks to enhance your overall body strength, especially targeting your elbows to achieve better shooting skills.
Evening Routines
Toilet and Shave
At 8 PM, head to the restroom, shave, brush your teeth, and write a letter before 8:55 PM. Ensure you're in bed by 9 PM. This late-night routine is crucial for physical recovery.
Nighttime Walks
Every night, wake up and walk around your house with a red flashlight for one hour. This keeps your body active and increases your alertness.
Bedtime Descent
Be back in bed by 0430 for a quick 30-second turnaround making your bed in the morning. This routine establishes a strict and disciplined schedule that correlates with the demands of Army life.
Conclusion
Preparing for US Army basic training is a daunting task, but with the right physical and mental preparation, you can master the challenges that lie ahead. Follow the suggested routines and develop a disciplined lifestyle to ensure you excel in your basic training and beyond.