Who This Is For
This guide is for people preparing to join the military—candidates for Basic Training, OCS, or any operational environment where physical readiness is non-negotiable. It is for anyone who wants to arrive ready instead of catching up during the first weeks.
Boot camp evaluates fitness, mental toughness, and your willingness to execute a plan even when conditions are not ideal. The sooner you build that foundation, the sooner you can focus on learning your job instead of recovering from physical debt.
Discipline is not motivation. Discipline is the decision to execute the plan regardless of how you feel. That is what this guide teaches.
The Reality of Boot Camp
Boot camp is structured stress. You will be tired. You will be sleep-deprived. You will be evaluated constantly—your fitness, your discipline, your response to pressure.
The training day combines physical work, repetitive drills, and cognitive load. You execute the same movements hundreds of times until they become automatic. Your mind is being tested for compliance and follow-through, not innovation.
Mental preparation means accepting this now. You will not feel like training. You will not feel like running. You will not feel like maintaining standards on three hours of sleep. The moment you accept that feelings are irrelevant to execution, boot camp becomes manageable.
Arriving physically ready removes one variable from the equation. You can focus on the mental game instead of physically catching up.
Fitness Tests: What You're Actually Training For
Each service has different fitness standards. Know which one applies to you and train against it. Here is the framework:
Army
The Army Fitness Test (AFT) became the test of record on June 1, 2025. It evaluates multi-dimensional readiness: strength, endurance, power, and movement quality. It is not a single-event test. Prepare for loaded carries, sprints, and sustained effort.
Marines
The PFT includes pull-ups or push-ups, a plank hold for core endurance, and a 3-mile run. The Combat Fitness Test (CFT) adds weighted movements and combat-scenario readiness. Both demand strength and sustained output.
Navy
Physical Readiness Test (PRT) per MyNavyHR follows a structured protocol. Requirements include push-ups, sit-ups or plank, and a 1.5-mile run. Know the exact standards for your year of entry.
Air Force
The Physical Fitness Assessment (PFA) includes a 1.5-mile run and optional alternate components. Updated policy requires a two-mile run at least once every 365 days. Train for both distances and multiple movement patterns.
Key rule: Arrive able to perform the required movements cleanly. Do not arrive at the minimum score threshold. Arrive exceeding it. That margin is your buffer.
12-Week Marine Corps PFT Preparation Program
This program is designed to prepare candidates to pass the Marine Corps Physical Fitness Test (PFT) and arrive at boot camp or OCS with a durable base — not just minimum numbers.
It is built around three realities:
- Most failures come from poor running economy, not effort.
- Pull-ups are a skill + volume problem, not just strength.
- Consistency beats "hero workouts" every time.
For context: I've personally done 101 push-ups in 60 seconds, run 3 miles under 18 minutes and 2 miles under 11 minutes, and completed 20+ strict pull-ups. Track & field and gymnastics built the base; the military reinforced the standards. This plan reflects what holds up under pressure.
Standard: Train five days per week. Recover two. Miss a day? Resume immediately. Do not "make up" missed sessions.
Marine Corps PFT Overview (What You're Training For)
- Pull-ups (or push-ups, if selected)
- Plank
- 3-mile run
Phase I — Foundation (Weeks 1–4)
Objective: Build baseline aerobic capacity, joint durability, and movement quality.
Weekly Schedule
- Monday — Upper Body + Core: Pull-ups (or assisted) 5 sets (stop 2 reps before failure), Push-ups 5 sets (clean reps only), Plank 3 rounds (front + side), Shoulder mobility 10 min.
- Tuesday — Easy Run + Mobility: Run 20–30 min conversational pace, Calves/shins/hips mobility 10–15 min.
- Wednesday — Lower Body + Core: Squats or step-ups 4 sets, Lunges 3 sets, Core circuit (plank / hollow hold / hip bridge), Optional light carries 5–8 min.
- Thursday — Run Intervals (Intro): Warm-up jog + drills, 6 × 200m moderate effort, walk/jog recovery, cooldown + calves.
- Friday — Calisthenics Volume: Push-ups ladder, Pull-ups ladder or negatives, Plank accumulation (total time).
- Saturday — Optional Brisk Walk or Light Ruck: 20–30 min, light load.
- Sunday — Off
Notes: Do not chase fatigue. Every rep should look the same. Feet and shins matter — address soreness early.
Phase II — Volume & Capacity (Weeks 5–8)
Objective: Increase work capacity and pull-up/run volume without injury.
Weekly Schedule
- Monday — Pull-up Emphasis: Pull-ups 6–8 sets, Push-ups 6 sets, Plank 3–4 rounds, Grip work (hangs/towel holds).
- Tuesday — Intervals: Warm-up, 6–8 × 400m controlled pace, cooldown jog.
- Wednesday — Lower Body + Carries: Hinge movement (deadlift or similar) 4 sets, Lunges/step-ups 4 sets, Loaded carries 8–12 min.
- Thursday — Easy Run: 30–40 min easy, mobility emphasis.
- Friday — Conditioning: Circuit (push-ups, air squats, plank, short run) 4–6 rounds.
- Saturday — Ruck (Optional but Recommended): 30–45 min brisk, conservative load.
- Sunday — Off
Benchmarks by Week 8
- Pull-ups: +5 to +8 from baseline (or first strict pull-ups if starting from zero)
- Plank: 2:30+ continuous
- 3-mile pace: controlled and repeatable
Phase III — PFT-Specific Sharpening (Weeks 9–12)
Objective: Convert fitness into test performance.
Weekly Schedule
- Monday — Pull-ups + Core: Multiple sub-max pull-up sets, push-ups maintenance, plank practice at test quality.
- Tuesday — Run Intervals: 4 × 800m or 6 × 400m with disciplined pacing.
- Wednesday — Recovery + Mobility: Light calisthenics + extended mobility.
- Thursday — PFT Simulation (rotating): Pull-ups + Plank + Timed run. Do not max-test every week; alternate run test weeks.
- Friday — Light Conditioning: Short circuit or easy jog.
- Saturday — Optional Easy Run: 20–30 min relaxed.
- Sunday — Off
Final guidance: Sharpen, don't destroy. Sleep and hydration matter more than extra reps in the final 14 days.
ASVAB Preparation (8 Weeks)
Mental preparation runs parallel to physical training.
Weekly Study Schedule
- Monday & Wednesday & Friday: Arithmetic Reasoning + Math Knowledge — 45 minutes each day. These carry the most weight.
- Tuesday & Thursday: Word Knowledge + Paragraph Comprehension — 45 minutes each day. Reading speed and vocabulary are critical.
- Saturday (Optional): General Science, Mechanical, Auto, or Shop if you are targeting technical specialties. Add 1 hour.
- Timed practice: After week 4, take full-length practice tests under timed conditions every two weeks. ASVAB is a speed test.
Core principle: Timed practice matters more than untimed study. Your last two weeks should be entirely timed sections and full tests.
Training Demonstration Videos (Coming)
Certain movements are better taught visually. To remove ambiguity and reduce preventable injuries, I will be publishing short demonstration videos covering the following:
- Pull-up progression (dead hang, scapular pulls, assisted reps, negatives, strict pull-ups)
- Push-up mechanics (hand placement, scapular engagement, elbow tracking, loaded variations)
- Plank bracing (neutral spine, glute engagement, common failure positions)
- Running warm-up drills (leg swings, A-skips, B-skips, lateral movement)
- Ruck footcare and blister prevention protocol
- Loaded carry mechanics (farmer carries, suitcase carries, overhead carries)
Status:
These videos will be added to this section as they are recorded.
