TRAINING FOR

Hereisa14-weektr
aini
ngs c
hedulethatwil
lprepareyoufortherigor
sofBas i
cMil
it
ary
Tr
aini
ng.Werecommendt hatyouworkoutatleastt
hreetofiv
et i
mesperweekandatl east
sixweekspr
iortoBMT.Thisregi
meinc l
udesstret
ching,
running,push-upsandsi
t-
ups.

STRETCHI
NG RUNNI
NG
Fivetos ev
enmi nut
esofs t
ret
chingbeforeandaf t
er Ify
ourenewt orunning,i
tisrec
ommendedt hat
wor koutcanhelpfl
exibil
it
yandpr eventcommon youstartoutslow.Keepas t
eadypaceandinit
ial
ly
i
njuries.Stret
chi
ngs houldbeper formedinas l
ow, buil
dy ourpaceuntilyoucanrunconsi
stent
lyf
or
controll
edmannerf or10t o30s econdswithsome 30to40mi nutes.
tensioninthemus cl
e. Avoi
dbounc i
ngorusingjerky
mov ement sasthi
smayc auseinjury.
PUSH-
UPS

SI
T-UPS Thepr operpus h-upc anbec ompl et
edbyget t
inginto
thefront-l
eaningr estposit
ionwithyourar msabouta
Laydownwi thy ourfeettogetherorupt o12inches shoulderswidthapar t,
yourfeettouchingandy our
apart
,yourkneesbentata90- degreeanglewitha bodyformi ngas trai
ghtline.Remembert okeepy our
spott
erholdingy ourfeetattheankles.Crossyour headup. Lowery ourupperbodyunt i
lyourupper
armsov eryourc hest.Nowbr ingyourupperbody armsar eatl eastparall
eltothef l
oor(elbowsbentat
for
wardunt i
lyourel bowst ouchthetopofyour 90degr ees)thentotheuppos it
ion(armsf ul
ly
knees.Lowery ourselfbackt othegroundandr epeat
. extended).Thisisoner epeti
ti
on. Anyresti
ngmus tbe
Anyr
est
ingmus
tbedonei
ntheuppos
iti
on. donei
ntheuppos
iti
on.

(
Not
e:Fory
ourheal
thands
afet
y,y
ous
houl
dcons
ultadoc
torpr
iort
obegi
nni
ngt
hisoranyphy
sic
alr
egi
men.
)

GRADUATI
ONFI
TNESS GRADUATI
ONFI
TNESS
STANDARDSFORMALES STANDARDSFORFEMALES

St
andar
d 1
.5Mi
l
eRun Pus
h-ups Si
t-
ups Pul
l-
ups St
andar
d 1
.5Mi
l
eRun Pus
h-ups Si
t-
ups Pul
l-
ups
Li
ber
ator(
min) 1
1:5
7 4
5 5
0 0 Li
ber
ator(
min) 1
4:2
1 2
7 5
0 0
Thunder
bol
t 9
:30 5
5 6
0 5 Thunder
bol
t 1
2:0
0 3
2 5
5 2
War
hawk 8
:55 6
5 7
0 1
0 War
hawk 1
0:5
5 4
0 6
0 5

Aone-
minut
eti
mei
nter
val
isus
edf
orpus
h-ups
,si
t-
upsandpul
l-
ups
. Aone-
minut
eti
mei
nter
val
isus
edf
orpus
h-ups
,si
t-
upsandpul
l-
ups
.
Complet
ethef
oll
owi
ngi
none Complet
ethef
oll
owi
ngi
none Complet
ethef
oll
owi
ngi
none
ses
sion,
3to5ti
mesaweek. ses
sion,
3to5ti
mesaweek. ses
sion,
3to5ti
mesaweek.
5
-minut
es t
retc
h/warm-up 5
-minut
es t
retc
h/warm-up 5
-minutest
r etc
h/warm-up
2
-minut
es i
t-
/push-upi
nter
val
s 4
-minut
es i
t-
/push-upi
nter
val
s 2
-minutesi
t-/push-upi
nter
val
s
5
-minut
ewal k 4
-minut
ewal k 4
-minutewal k
1
-minut
ejog 7
-minut
ejog 2
-minutest
r etc
h
3
-to-
5-minut
ewal k 4
-minut
ewal k 1
7-minuterun
2
-minut
es t
retc
h 7
-minut
ejog 3
-to-
5-minutewal k
3
-to-
5-minut
ewal k 2
-minutest
r etc
h
2
-minut
es t
retc
h
Complet
ethef
oll
owi
ngi
none
ses
sion,
3to5ti
mesaweek. Complet
ethef
oll
owi
ngi
none
Complet
ethef
oll
owi
ngi
none
5
-minut
es t
retc
h/warm-up ses
sion,
3to5ti
mesaweek.
ses
sion,
3to5ti
mesaweek.
2
-minut
es i
t-
/push-upi
nter
val
s 5
-minutest
r etc
h/warm-up
5
-minut
es t
retc
h/warm-up
5
-minut
ewal k 2
-minutesi
t-/push-upi
nter
val
s
6
-minut
es i
t-
/push-upi
nter
val
s
3
-minut
ejog 1
-minutewal k
4
-minut
ewal k
5
-minut
ewal k 1
7-minuterun
8
-minut
ejog
3
-minut
ejog 3
-to-
5-minutewal k
4
-minut
ewal k
3
-to-
5-minut
ewal k 2
-minutest
r etc
h
8
-minut
ejog
2
-minut
es t
retc
h
3
-to-
5-minut
ewal k
2
-minut
es t
retc
h
Complet
ethef
oll
owi
ngi
none
Complet
ethef
oll
owi
ngi
none ses
sion,
3to5ti
mesaweek.
ses
sion,
3to5ti
mesaweek. Complet
ethef
oll
owi
ngi
none 5
-minutestretc
h/warm-up
5
-minut
es t
retc
h/warm-up ses
sion,
3to5ti
mesaweek. 2
-minutesit
-/push-upi
nter
val
s
2
-minut
es i
t-
/push-upi
nter
val
s 5
-minut
es t
retc
h/warm-up 2
-minutewal k
4
-minut
ewal k 6
-minut
es i
t-
/push-upi
nter
val
s 2
-minutejog
5
-minut
ejog 4
-minut
ewal k 1
7-minuterun
4
-minut
ewal k 9
-minut
ejog 3
-to-
5-minutewal k
5
-minut
ejog 4
-minut
ewal k 2
-minutestretc
h
3
-to-
5-minut
ewal k 9
-minut
ejog
2
-minut
es t
retc
h 3
-to-
5-minut
ewal k
2
-minut
es t
retc
h
Complet
ethef
oll
owi
ngi
none
ses
sion,
3to5ti
mesaweek.
Complet
ethef
oll
owi
ngi
none
Complet
ethef
oll
owi
ngi
none 5
-minutestret
ch/war
m- up
ses
sion,
3to5ti
mesaweek.
ses
sion,
3to5ti
mesaweek. 2
-minutesit
-/pus
h-upinter
val
s
5
-minut
es t
retc
h/warm-up 3
-minutejog
4
-minut
es i
t-
/push-upi
nter
val
s 5
-minutest
r etc
h/warm-up
1
7-minuterun
4
-minut
ewal k 4
-minutesi
t-/push-upi
nter
val
s
3
-to-
5-minutewalk
5
-minut
ejog 4
-minutewal k
2
-minutestret
ch
4
-minut
ewal k 1
3-minuterun
5
-minut
ejog 3
-to-
5-minutewal k
3
-to-
5-minut
ewal k 2
-minutest
r etc
h

Complet
ethef
oll
owi
ngi
none Complet
ethef
oll
owi
ngi
none
ses
sion,
3to5ti
mesaweek. ses
sion,
3to5ti
mesaweek.
5
-minut
es t
retc
h/warm-up 5
-minutest
r etc
h/warm-up
4
-minut
es i
t-
/push-upi
nter
val
s 4
-minutesi
t-/push-upi
nter
val
s
4
-minut
ewal k 4
-minutewal k
6
-minut
ejog 1
5-minuterun
4
-minut
ewal k 3
-to-
5-minutewal k
6
-minut
ejog 2
-minutest
r etc
h
3
-to-
5-minut
ewal k
2
-minut
es t
retc
h