How to get physically ready for Marine Basic Training

Your recruiter should have already let you know what your maximum weight is but if not you can always find the information on the website.

Even if you are currently within standards, you probably aren't too far from your maximum weight, especially if you do not currently exercise. Begin watching what you eat more carefully and replace drinks which contain high sugar content (soda, sports drinks, etc.) with water instead. If you are a coffee drinker cut back on the amount of sweetener you use, it wont take long for you to adjust to the taste. Taking these steps will make beginning an exercise program much easier.

Meeting Marine Corp standards for running is usually the hardest part for potential recruits. Long distance running is difficult for anyone who does not do it on a regular basis. Before trying to improve you mile and a half run time you first have to discover if you can run a mile and a half at all. Most local high schools have a quarter mile track that is available to the public after school hours. Attempt six laps without stopping to catch your breath. If you can do it, then you are already on the right track. If you can't do not despair, in a couple of weeks you will be able to do it easily. 

Do not try to get yourself in shape by running every single day, this will only lead to injury. Start by running a half mile every other day until you can do it in four minutes comfortably. Once you can start running a mile instead. When you can run a mile in eight minutes begin attempting the mile and a half until you can perform it in the required time of 13:30 minutes (10:00 one mile run for females). Continue running the mile and a half every other day to decrease your run time.

It's that simple.   

The abdominal muscles are tricky creatures. They need to be exercised constantly or you will not be able to improve you maximum number of crunches. Just like running you do not want to do abdominal exercises every day. You will over work the muscles and in the end you will be doing less crunches then when you started (a.k.a muscle regression). Keep in mind that in the beginning you will probably feel very sore after doing crunches.

The easiest way to practice your crunches is with a partner. Have your partner sit on your feet so you don't have to waste your energy keeping your feet planted on the ground. This is how you will be performing crunches in the Marine Corp, so the sooner you get usd to it, the easier it will be.

If you cannot find a partner you can try sticking your feet underneath the couch or bed-frame to help hold them down. Do four sets of maximum crunches, with two to three minutes rest in-between sets. Don't worry if your last set or two is really low, it's natural. Over time your initial set will get higher and higher and you will no longer feel sore when you are done.

The Marine Corp. allows pull-ups to be performed in one of two different ways, or a combination of both. Pull-ups can be done with palms facing you or palms facing away. The first method uses mostly arm muscles while the other uses more back and shoulder muscles. Before you start training perform a max. set of both to determine which you are better at. Whichever way you choose the best way to increase you numbers is with "pyramid" exercises.

To perform a pyramid set of pull-ups begin with one followed by a ten second break. Next perform two with a twenty second break, three with a thirty second break all the way to five with a fifty second break. After your fifty second break go the other direction, from five back down to one. Don't worry if you cant finish a full pyramid your first time around, a lot of people cant.

Perform your pyramid sets twice a day, five days a week and your numbers will increase dramatically.

Female recruites will not be expected to perform pull ups for their IST or PFT. They perform what is known as a flexed arm hang. This requires them to hang on the pull up bars with their arms in a bent position. The minimum requirement for the IST is 12 seconds. The best way to increase this time is through simple repetitive practice.

Pull-up Bars