Starter Bootcamp
The base physical fitness program is geared for PFA assessment test where sit-ups, running, and pushups are emphasized. Military physical fitness is tested for the maximum number of repetitions such as sit-ups and push-ups for 2 minutes. While the run is a 1.5-mile, swimming 500m for time is an option for the 1.5-mile run. Different services require, different exercises such as pull-ups required for the Marines, all exercises sit-ups, running, push-ups, swimming, and pull-ups.
| Example of Starter Bootcamp Plan | ||
| Wk. | Instructor: Albert Su | Initial |
| 1. |
24 September – 30 September The base physical fitness program is geared for PFA assessment test where sit-ups, running, and pushups are emphasized. Military physical fitness is tested for the maximum number of repetitions such as sit-ups and push-ups for 2 minutes. While the run is a 1.5-mile, swimming 500m for time is an option for the 1.5-mile run. Different services require, different exercises such as pull-ups required for the Marines, all exercises sit-ups, running, push-ups, swimming, and pull-ups. Week 1, the proper technique for these exercises will be demonstrated in a mock assessment and recorded. |
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| 2. |
1 October – 7 October This week various military exercises is used in military training to enhance the team experience. Proper attention is given to listening to orders and commands. The following exercises are to be taught such as Burpee, Walking Lunge, Deep Squat, 8-Count Body Builder, Leg Levers, and Flutter Kick. In addition, daily quarter mile runs, two times a week swimming and pull-ups. |
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| 3. |
8 October – 14 October This week military exercises include Good Morning Darling, Obliques, V-Up, Dive Bomber, Triceps Push-Up, and Triangle Push-Up. In addition, daily quarter mile runs, two times a week swimming and pull-ups. |
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| 4. |
15 October – 21 October This week focuses on running and swimming with sprint runs and swims that will increase fast twitch muscles. For example, using fartlick method in running for one minute, run hard and then run slow for one minute, run hard for two minutes and slow for one minute, running hard for three minutes and slow for one minute. For swimming in a 25 meter pool, swim fast for 25 meters and slow for 25 meters repeatedly for five laps. |
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| 5. |
22 October – 28 October This week is a mock physical fitness assessment (PFA) test. According to instructor a lighter work load of training is to allow the muscles to recover and because at the end of the week will be a mock PFA. One is to be tested in all categories in the order of sit-ups, push-ups, and run for the Navy. Each service Army, Navy, Marines, and Air Force has their respective requirements according to weight, age, and percentage of body fat. These PFA requirements and special requirements for programs such as Navy Seals can be found at Military.com’s reference at https://www.military.com/military-fitness/fitness-test-prep/physical-fitness-test-standards . |
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| 6. |
29 October – 4 November This week will focus on swimming especially useful not only for the PFA assessment but for special operations such as Navy Seals. A particular swimming technique called the combat side stroke is to be practiced. In addition, swimming techniques (free style, underwater, breast stroke, dolphin kick) are to be evaluated. |
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| 7. |
5 November – 11 November This week is the endurance test. Special exercises that tests the endurance of with a series of push-ups and set-ups, running, and obstacle course challenge. |
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| 8. |
12 November – 18 November This week’s exercise is another mock PFA along with hell week. The challenges of mental stanima will be tested. |