Apart from the fitness test, the basic training camp also involves a demanding regimen of Army PT exercises.
The U.S. Army provides a 12-week training schedule you can follow to prepare for the physical requirements of basic training. The training schedule is designed to improve your cardiovascular fitness, muscular strength, and physical endurance.
According to the Army, all workout sessions in the training schedule have three parts:
- Warm-up
- Main activity
- Cooldown
The warm-up typically lasts 15 minutes, the main activity lasts 15 to 30 minutes, and the cooldown lasts around 10 minutes. The workouts include core exercises, conditioning drills, running sessions, and stretching drills.
Per the Army’s training schedule, below is an example of an endurance workout you would do in your first week of preparing for basic training camp. You can check out the Army training schedule here for pictures and descriptions of the exercises below.
Warm-Up Set 1: Conditioning Drill
- Bend and Reach 5 repetitions, slow
- Rear Lunge 5 repetitions, slow
- High Jumper 5 repetitions, moderate cadence
- Rower 5 repetitions, slow
- Squat Bender 5 repetitions, slow
- Windmill 5 repetitions, slow
- Forward Lunge 5 repetitions, slow
- Prone Row 5 repetitions, slow
- Bent-Leg Body Twist 5 repetitions, slow
- Push-Up 5 repetitions, moderate
Warm-Up Set 2: Military Movement Drill
- Verticals 1 repetition
- Laterals 1 repetition
- Shuttle Sprint 1 repetition
Main Activity: Speed Running (30:60s)
To be repeated six times.
- Run 30 seconds
- Walk 60 seconds
Cooldown Part 1: Walking
- Walk until your heart rate comes down to fewer than 100 beats per minute.
Cooldown Part 2: Stretch Drill
- Overhead Arm Pull 1 repetition on each side, hold for 20 seconds per rep
- Rear Lunge 1 repetition on each side, hold for 20 seconds per rep
- Extend and Flex 1 repetition on each side, hold for 20 seconds per rep
- Thigh Stretch 1 repetition on each side, hold for 20 seconds per rep
- Single-Leg Over 1 repetition on each side, hold for 20 seconds per rep
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