Army Pre-BCT Standardized Physical Training Program Overview
STARTING YOUR PHYSICAL TRAINING PROGRAM
Your physical training program will begin with an assessment of your present physical condition. Your recruiter will administer an assessment (The 1-1-1 Physical Fitness Assessment), which consists of one minute of push-ups, one minute of sit-ups, and a timed, one-mile run. The instructions for the administration and scoring of The 1-1-1 Physical Fitness Assessment are referenced in Appendix F of this document. This assessment will determine your starting point and appropriate placement in the Pre-BCT Standardized Physical Training Program. You and your recruiter will review your scores to determine which training schedule you will follow.
Commit to spending approximately 45 minutes per day, four to five times a week in the conduct of physical training. Whether you follow the walk-to-run guidelines or begin training at a higher level, this program will help prepare you for the physical requirements of IMT. If you follow this training program, you will experience many of the health-related benefits of physical activity. If you are interested in achieving higher levels of fitness, they will be ready to do so under the guidance of this program administered safely through your recruiter. The following discussion describes how the program will enable you to achieve and maintain your fitness goals. The guidelines for exercise presented in this program are based on a solid foundation of scientific information. The objective of this exercise program is to bring about a change in your personal health behavior, to include regular physical activity. This is a comprehensive physical conditioning program that consists of standardized exercise sessions that include the following elements: warm-up, activities centering on running and calisthenics (Conditioning Drill 2) and cool-down. Flexibility training is included as part of the warm-up and cool-down. Running activities and Conditioning Drill 2 are performed on alternate days. The warm-up period lasts approximately ten minutes. The physical activity is conducted for approximately twenty minutes. The cool-down period is approximately ten minutes.
Adherence to the Pre-BCT Physical Training Program begins your preparation for the successful completion of the IMT graduation requirement to pass the Army Physical Fitness Test (APFT). This test consists of two minutes of push-ups, two minutes of sit-ups, and a timed, two-mile run. Performance standards are based on age and gender.
Exercise with a training partner whenever possible; it helps to motivate you and there will be someone there in the event of an injury. Although a little muscle soreness is to be expected when beginning a new exercise program, do not aggravate any injuries by continuing to exercise under circumstances of pain or discomfort. Remember to keep your body hydrated. A moderate amount of water will help your body function more effectively and prevent some injuries. Be aware of your environment and dress appropriately; do not exercise in climates that are extremely hot or extremely cold. Try to find indoor facilities with temperature control to avoid risk of heat and cold injuries