<p>Your week will look something like this:</p>
<p>Sunday - no formal PT
Monday - company run and muscular strength/endurance workout
Tuesday - ability group run
Wednesday and Friday - same as Monday
Thursday - same as Tuesday
Saturday - ruck marches in the morning, starting with 3 miles and working up to 10 (load varies from 35-50 lb)</p>
<p>Your run group will be decided by your performance on the APFT; if you are failing or borderline on the run, then you will be placed in a group focused on increasing speed by use of intervals. The other groups run and improve times by running varied terrain, always including some hills of differing slopes (think about it: if you can run up a hill at a 7:30 pace, you should be able to run much faster with the same ease on a flat surface).</p>
<p>Muscular strength/endurance, MSE, consists of warm-up exercises followed by rotations of pushups, situps, dips, chinups and ankles-to-the-bar. Earlier, the repetitions and number of rotations will be lower, increasing each week.</p>
<p>Of course, you can always expect to be dropped for pushups and flutter kicks at random times, either for corrective training or just b/c your squad leader or platoon sergeant is in the mood to work out. And as the APFT approaches at the end of Beast, you’ll find that a lot of new cadets start working out in their rooms as well.</p>