Begin with a 10 to 15-minute warm-up and stretching session.
Spend 30 to 45 minutes performing a cardiovascular exercise of your choice.
US NAVY BOOT CAMP PDF
Note: Click Here to download our free workout plan PDF of the exercises below.Ĭlick Here for a printable workout log for each group of exercises. Your cardiovascular exercise will be a mixture of high-intensity and low-intensity cardio.īoth have been shown to promote weight loss, but high intensity is better at improving your endurance, maximum target heart rates, and oxygen capacity.īe sure to warm up for 10 to 15 minutes and stretch before every cardio session and weight training workout. Power: Amount of raw force you can generate.Strength: How much you can safely lift, pull, or move.Muscle Growth: Size and leanness of your muscles.Use 50% to 60% of your one-repetition maximum (1RM) or the maximum amount of weight you can lift one time. Endurance: Refers to the stamina of your muscles.In this way, you’ll achieve all of these benefits if you use this workout program consistently.Īs you move from stage to stage, you will increase the number of sets and how much weight you use while decreasing the number of repetitions. You’ll also cycle through four stages of fitness benefits.
US NAVY BOOT CAMP HOW TO
Related Article – How To Lose Weight For The Military Resistance Training and Periodization Image: įor the full-body workout, you will hit each major muscle group twice per week using weight-based resistance training. In other words, you won’t just be stronger your body will function better overall. The idea behind this type of workout is that you’ll challenge all of your major muscle groups at the same time, increasing strength, muscle mass, and endurance.īest of all, you’ll improve the neuromuscular communication between muscle, tendon, and connective tissue. One of the best ways to train for this military fitness test is by combining a full-body resistance training program with high-intensity cardiovascular work. Instead of worrying whether or not you’ll be able to pull it off, let’s focus on how you can get into perfect shape to crush the fitness test. If seeing these requirements is a bit of a reality check, you’re not alone. While there may be some variation depending on the branch of service, here are the basic expectations for male candidates ages 17 – 21 entering the US Army ( called the APFT standards): Level of PerformanceĪnd here are the standards for females in the same age bracket: Level of PerformanceĬan you confidently execute 53 push-ups within two minutes? How about a two-mile run in under 13 minutes? They are both highly effective fat-burning supplements that will help you not only shed the weight quickly but also provide motivation for your workouts. Special Note (Ages 18+ ONLY): If you’re a bit on the overweight side and are looking for some help to drop that weight quickly, check out a pill called Instant Knockout if you’re a guy, or LeanBean Female Fat Burner if you’re a girl.
Let’s break down what a basic military fitness test requires and the best type of workout to train for it. The military has gotten with the times, and their fitness tests reflect that. While you might be feeling confident, it’s important to know that the days of being able to perform a few push-ups, pull-ups, and a mile run to get into the Army, Navy, Air Force, Marine Corps, or Coast Guard are long gone. These positions include: Military Training Director, Fleet Commander, Fleet Leading Chief Petty Officer, Ships Officer, Ships Leading Chief Petty Officer and 3 or more Recruit Division Commanders (RDC’s).No matter which branch of the military you want to enter, every recruit has to pass a basic fitness test. The rest of the Chain Of Command is learned upon arrival at Recruit Training Command. Recruit Training Command (XO, RTC) Executive Officer Recruit Training Command Command Master Chief Recruit Training Command Commanding Officer Naval Education And Training Command Commander Force Master Chief of Navy Personnel (CNP) Master Chief Petty Officer of the Navy (MCPON)
0 kommentar(er)
