1. How to Get in Shape for Marine Basic Corps Training

    AvatarBy stephen133 il 24 April 2013
     
    0 Comments   5 Views
    .

    Marine Corps Recruit Training is a strenuous, 12-week program that includes a heavy amount of physical training. The prospect of a rigorous daily exercise regimen may seem intimidating and stressful, but this can be reduced by starting an exercise program prior to basic training. The transition from civilian to military life is difficult enough without adding to the problem by being out of shape. Getting in shape now will better prepare you for the physical demands of the Marine Corps Recruit Training program. Other People Are Reading Basic Requirements for the Marine Corps How to Get Ready for USMC Boot Camp Things You'll Need Workout clothing Pull-up bars (optional) Stopwatch (optional) Show More Instructions Pre-Basic Training Workout 1 Start your pre-basic training exercise program by making sure you can meet the Marines' initial strength test. The minimum standards for men are two pull-ups, 35 sit-ups in 2 minutes and running 1.5 miles in 13:30. Women must be able to complete 35 sit-ups in 2 minutes, run 1 mile in 10:30 and do a flexed arm hang for at least 12 seconds. If you can't meet these standards, you can get into shape for basic training by concentrating on running, sit-ups and pull-ups. Sit-ups and running can be done almost anywhere. Public parks and other places may have pull-up bars. If you don't have access to pull-up bars, do push-ups as an alternative, because they will build the upper body strength needed for pull-ups.


    • Start your pre-basic training exercise program by making sure you can meet the Marines' initial strength test. The minimum standards for men are two pull-ups, 35 sit-ups in 2 minutes and running 1.5 miles in 13:30. Women must be able to complete 35 sit-ups in 2 minutes, run 1 mile in 10:30 and do a flexed arm hang for at least 12 seconds. If you can't meet these standards, you can get into shape for basic training by concentrating on running, sit-ups and pull-ups. Sit-ups and running can be done almost anywhere. Public parks and other places may have pull-up bars. If you don't have access to pull-up bars, do push-ups as an alternative, because they will build the upper body strength needed for pull-ups.

    • Always begin any workout with a warm-up routine. To get ready for basic training, start your warm-up by stretching your arms and legs, followed by a slow run.

    • After each day's warm-up, follow with three sets each of 12 push-ups and sit-ups. Consider doing different types of push-ups with each set: regular, wide and tricep push-ups. After completing your push-ups and sit-ups, take a short rest, and then go on a run. Start with 1 or 2 miles.

    • As you gain strength and endurance, increase the number of push-ups, pull-ups and sit-ups that you do in each set (or increase the number of sets). Increase the distance that you run. Pace yourself. Many people start out too fast and burn out too easily. Adding more push-ups and sit-ups, as well as increasing your running distance will pay off when you go to basic training, where you will have to pass the Marine Corps' physical fitness test.

    • The final physical fitness test usually takes place in the final 2 weeks of the Marine Corps' basic training program. Men must be able to do at least three pull-ups, 50 sit-ups in 2 minutes and run 3 miles in 28 minutes. Women must be able to perform a flexed arm hang for at least 15 seconds, 50 sit-ups in 2 minutes and run 3 miles in 31 minutes. These are just the minimum standards.

    . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
      Share  
     
    .