Step 1
First thing is to realize what you will be doing everyday so you know what muscles to focus on. You will be marching everywhere you go, sometimes with packs, you will be running at least three times a week, you will be quarterdecked (or intensively trained) an unexpected amount of times (ask your recruiter what an IT session is…he’ll show you!)
Ask yourself what your weaknesses are. Pull ups/Flexed arm hang? Crunches, core body, or muscles? Running? Hiking with a pack? What are your weak muscles? You can modify the training program to better suit you but the following is just a sample of how I trained for boot camp. This regiment should be following a minimum of 8 weeks from your ship date, more time is better!
Step 2
You need to keep your muscles guessing because that’s what is going to happen everyday at boot camp. You need to get your muscles use to doing things they are not use to. Everyday other day, have a different routine. Here is an example of day 1 and day 2:
Day 1: morning – run 30-45 min, core body workout
night – circuit
Day 2: morning – cardio 30-45 min, light weights
night – 30 min walk
Keep this routine for 2 days on, 1 day off, or if you’re already a “PT stud,” you may do this with no days in between.
Step 3
Day1: Your morning run should be different at least every other time you perform Day 1. For instance, one day do intervals, 2 min hard, 3 min easy and another day do hills, and maybe another day do it straight, no change in speed or incline. A core body workout should be about 15 min long of working your abs (crunches, flutter kicks, hello dollies, planks, etc.) A circuit is another 15 min short workout consisting of what you need to work on (such as push ups, squats, crunches, pull ups, side-straddle hops, etc.)
Step 4
Day 2: The 30-45 min of cardio should be anything that gets your heart rate up other than running. This can be cycling, step class, kickboxing, dancing, anything you enjoy! Light weights is self explanatory, not too heavy. Work whatever muscles need a little oomph! Biceps, triceps, obliques are good target spots. For the 30 min walk, you can mix it up once again. You can have a weight vest or backpack, do hills, add foot weights, whatever you like.
Step 5
Give your body the fuel it needs to perform. Eat healthy to gain lean muscle and shed fat. Fruits, vegetables, meat, take your vitamins. Try some supplementation is you want to gain an edge before boot camp. Try nitric oxide, creatine, protein, glutamine to support recovery.
Step 6
About 5 days before you ship, go to your recruiter’s office and make sure you can pass the IST. After you pass, hydrate, hydrate, hydrate! Take the next few days off before you ship and only do your personalized circuits and 30 min walk. Good luck in becoming a Marine!
