Military Fit in 14 days! Is it possible?
SGT Volkin
In the book The Ultimate Basic Training Guidebook, it outlines an 8-week army fitness routine to get in shape for army basic training and marine boot camp. For many of you, 8-weeks is plenty of time and you should stick to the workout presented. However, for those of you with less time to prepare, you should use the fitness program outlined here. Of course, you should always consult a physician before doing any fitness routine.
The first step you want to take is to determine your goals. Determine the minimum standards you need to pass by looking at the fitness charts for your branch of service. This will be your goal.
Your second step is to get a rough estimate on where you currently stand in relation to your goals. You can do this by literally giving yourself a fitness test. If you can’t pass a certain portion of the fitness test, then you will need to bridge this gap as soon as possible before leaving for basic training.
Your final step will be to improve on any failed portion of your self diagnosed fitness test. The easiest way to get from point A to point B is a straight line. Therefore, don’t go to the gym to practice push-ups or sit-ups. You need to get your muscles in the rhythm of mimicking the movements you are trying to improve on. Don’t worry; it’s not an exact science. Let’s take push-ups for example. If you failed the push-ups portion of your self diagnosed fitness test by (for example) 20 push ups, you will need to work the major muscle groups of the push-ups in a systematic routine until you can reach the minimum fitness standards.
The major muscle groups for the push-ups are the triceps and chest. To increase the strength of your triceps, simply do diamond push-ups. Get in the normal push up stance with your palms on the ground. Now, make an L with your index finger and thumb on both hands and slide your hands to the center. Your hands should now be directly under your head and your fingers should be in the shape of a diamond. You are now ready to perform diamond push-ups. As soon as you begin, you will feel the increased strength required on the back of your arms to push your body up. This will really help your triceps.
Most likely if you failed the push-up portion of the fitness test it is because of your triceps. They are a much smaller muscle group than your chest and will run out of strength faster than your chest. You will quickly increase your push-up count with diamond push-ups.
This concept works for all other exercises that you might have failed during your self diagnosed fitness test. Your fitness test targets what’s called compound muscle movements, which means each of the exercises requires multiple muscle groups to work together. By working the weakest muscle in each of these movements you will increase your repetition count greatly.
Now, you will have less trouble with your drill sergeant. Remember, your drill instructor is going to expect you to be prepared for boot camp, so don’t disappoint him!