<p>If any of you 4-digs could give me some advice as to what would be the best training for BCT I would really appreciate it. I am well prepared as far as running goes but am a little lacking in the upper body department. Other than push-ups and pull-ups is there anything I should focus on?</p>
<p>Here's what I posted in a previous topic:</p>
<p>As far as a workout, here's what I do to get ready for the PFT. It would be an excellent pre-BCT workout.</p>
<p>Pick 3 days a week (I do monday, tuesday, and thursday) to do a workout as follows:</p>
<p>250 pushups, 250 situps, 50 pullups.
(If you are a girl and this is a bit high, subtract 100 from pushups/situps and 20 from pullups).</p>
<p>Break this workout up into the best increments for you, aiming to eventually do 5 sets of 50 pushups, 50 situps, and 8 pullups with as little time between them as possible. The important thing is that you do them all, though.</p>
<p>And keep running. Don't ever stop running.</p>
<p>Other than running (with boots) and push-ups/pull-ups, work abs. crunches are good, as are leglifts, and flutter kicks (legs out 6 inches, take one up to about 45 degrees, then other one up as the first comes down).</p>
<p>In addition to running with boots, try taking a backpack or weight of somesort in front or back of you body to get used to the rifle</p>
<p>push-ups, pull-ups, flutter kicks, and squats are the only big ones I can think of really.</p>
<p>There was a really good thread started in the USMA forum for female basic cadets. It gives a lot of good information. I'm not sure what all specifically will apply to us at USAFA, but it does give some good insight. There's stuff in there for guys too.</p>
<p>And the mysterious February appointee packet never came...I have lots of questions but I don't want to ask pointless ones if they can be answered by material the Academy sends out. Has anyone else gotten theirs?</p>
<p>I was wondering about that too, Redhead! I haven't received the package either.</p>
<p>push-ups, flutter kicks, lunges, and pull-ups</p>
<p>Pull-ups aren't that important for BCT, but they are for the PFT.</p>
<p>readhead80 and saratia:</p>
<p>if you have specific questions that youw ant answered, but don't want to post, ask us throuhg personal messages or what not. i know myself, Guy4Christ, and Hornetguy are all more than willing to answer what we know, even if you do get the same informarion when the packet comes</p>
<p>I totally agree.</p>
<p>I just don't guarantee my info will be 100% accurate!</p>
<p>run in your boots (once you get them...)!!!</p>
<p>blisters during BCT are horrible and they're so easy to prevent. I did like 2-3 miles 3 days a week for like 2 months and I was sooooooo glad this summer.</p>
<p>EXACTLY!</p>
<p>I broke them in by wearing them to school...actually got compliments too, lol.
I did 5 miles three times a week for a month.</p>
<p>just a hint for later on... don't lose your motivation for running once the school year starts, or else your AFT time will drop by over a minute... worse than you did the 2nd or 3rd day of BCT...</p>
<p>And/or, as I learned in Physical development (ya!..) if you run 2 times a week for 45-60 minutes with the same intensity, you should be able to maintain where you are. ;)</p>
<p>...so it would stand to reason that if you run THREE times a day at 45-60 minutes, same intensity, you would get better, yeah??</p>
<p>(Can't you tell I'm smart enough to be at USAFA?)</p>
<p>lmao. ;) yes yes, you might.</p>
<p>well, in my physical development class, we learned that you must run at an intensity within your target heart rate, which is 70-90% of your max (or use the other harder formula).</p>
<p>But seriously, heads up for PE112, TAKE NOTES and STUDY STUDY STUDY! that class is easily an A if you study (counteracts that tough grading of boxing)</p>
<p>Why would we need to study for PE? THeres alot of material we'll have to know?</p>
<p>And boxing is usually graded tough...</p>
<p>It is REALLY fun...if you don't get your pride handed to you on a silver platter, that is.</p>
<p>Physical Development is a combination of classroom study on fitness programs, muscle usage and type, tad of anatomy; then you will go work on weights and running. The grade is based on a 40 point test that covers definitions and fitness programs. The course is out of 100, so this is 40 percent of your grade. It's a fairly difficult test and you will fail it if you don't study up on the material (know definitions and programs verbatim). Another 40 points is a series of 8 graded exercises, each out of 5 (pull-up, push-up, sit-up, bench press, straight leg dead lift, squats, back extensions, and dumb bell row). I ended up with an A in the class (95), which helps my PEA. It's not too hard to get an A if you take some time to prepare. </p>
<p>Boxing on the other hand....sucks.</p>
<p>Yep. It sucks unless you've got natural boxing talent or are gifted with a big stature and quick hands. You will get a C, possibly a C-, maybe a B- at best unless you are amazingly good.</p>