<p>is there anyway i could get some input or a premade workout that would get me in the kind of shape that i need to be in to excel at Beast? i mean i want to hear some serious advice, not just "run everyday and do some pushups".. Specifics!!</p>
<p>They are soft (just guessing). Toughen them up doing rope climbing, pullups with a towel wrapped over the bar, etc. You will get lots of advice about your feet but your hands are tested as well.</p>
<p>I found this on an Army website and was considering using it. It may not be exactly what your looking for, but it will help build endurance and speed. Workouts are near the middle.
<a href="http://assets.goarmy.com/downloads/pocket_pt_guide.pdf%5B/url%5D">http://assets.goarmy.com/downloads/pocket_pt_guide.pdf</a></p>
<p>Run hills, lots and lots of hills. And when you are done run more.</p>
<p>Ditto on running hills. Also, you may want to follow the program used at USNA. If you can complete this program, you'll be able to handle the Beast PT - if you're running on hills, that is. :)</p>
<p>Beast is a lot more than PT. Sure you need to be good physical condition to run, do push ups and sit ups.
However, you will also be doing A LOT of ruck marches. The load on your back will be heavy and everyone carries the same load and it's always uphill (from what I've been told!) If you are female or a male of slight build - consider a weight training program. </p>
<p>You want a strong core, strong back and shouldlers.</p>
<p>Whatever you do - don't injure yourself. Train wisely and stretch. You want to avoid pulled muscles and shin splints. If you start hurting then stop and get professional help.</p>
<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>
<p>What does PT stand for? And, those workouts that AmericanSoldier just listed, I'm assuming that they do not take up the whole day. Correct me if I'm wrong. In addition, if the training does that take up the whole day, what else do cadets do during the Beast? </p>
<p>-kpsong87</p>
<p>Sorry for the confusion...PT stands for physical training. As for how long it lasts, you start at 0520 and get back an hour later, in the shower usually NLT 0630. Then in the afternoons on most days, unless you are in the field, the entire regiment takes time out for athletics, be it with your company or with an actual corps/club squad sport. Corps squad sports are the big-time NCAA sports (football, basketball, track, baseball, soccer, etc.), while the club squad sports are smaller sports usually in smaller leagues (such as racquetball, orienteering, boxing, etc.) Don't worry, you will get your fair share of physical activity!</p>
<p>Running - I like the coolrunning.com training plans, they're free and simple. Do the 5K one if you're not a runner, before upping it to the 10k plan.</p>
<p>For a strength plan, try P90X, if you're already a gym addict. If you're not, think about talking to your parents about a gym membership and a few sessions with a trainer...not too expensive at the local YMCA, but totally worth it to give you a foundation for strength training. </p>
<p>If you don't want to do an overall program, and are just trying to improve pushups and situps, try this: 2011</a> US Army (APFT) Scoreing Standards I don't like their run program, it's focused on speed not distance, and you're gonna need the endurance.</p>
<p>Or Google APFT improvement. Lots of resources out there.</p>