Physical Training 

Scripture Memory

Packing List

“Preparation is the key to success.” 

It is our desire that each man successfully finish Basic Training and come away with a firmer foundation mentally, physically, and spiritually. 

In order to set you up for success we have put together a preparatory program to guide you in weeks prior to Basic Training. You may start it at any time before Basic Training and you do not have to do it at the pace or sequence that we have prescribed. This preparatory program is not a requirement!

Physical Training

PT Preparation Schedule

Plan on starting this 8 weeks prior to your arrival at Basic Training.

If you find the PT is too easy or too hard you may adjust them as needed. They are just designed to help you.

View Printable Schedule

Day 1: Circuit Training
5 push-ups
10 sit-ups
15 squats

Three rounds for time.

Day 2: Circuit Training
10 flutter-kicks
10 jumping jacks
5 burpees

Three rounds for time.

Day 3: Run
1 mile run
in under 10 minutes.

Day 4: Tabata
10 seconds of push-ups 20 seconds of rest

Five rounds.

Day 5: Ab-blast
10 sit-ups
10 flutter-kicks
10 crunches

Three rounds for time.

Day 1: Circuit Training
5 push-ups
10 sit-ups
15 squats

Four rounds for time.

Day 2: Circuit Training
10 flutter-kicks
10 jumping jacks
5 burpees

Four rounds for time.

Day 3: Run
1 mile run
in under 10 minutes.

Run five 100-meter sprints with 1 minute breaks.

Day 4: Tabata
15 seconds of push-ups 15 seconds of rest

Six rounds.

Day 5: Ab-blast
10 sit-ups
10 flutter-kicks
10 crunches

Four rounds for time.

Day 1: ALERT PT Test
2 minutes max of push-ups
2 minutes max of sit-ups
2 mile run

Record numbers and
email to ALERT.

Day 2: Push-up Pyramid
1 push-up then break
2 push-ups then break
3 push-up then break

Continue up to 7 and
then back down to 1

Day 3: Ab-blast
10 sit-ups
10 flutter-kicks
10 crunches

Five rounds for time.

Day 4: Run

1 mile run
in under 9 minutes.

Run seven 100-meter sprints with 45 second breaks.

Day 5: Squat Pyramid
1 up to 7 and
back down to 1

Use the pyramid pattern from Day 2 of this week.

Day 1: Push-up Pyramid
1 up to 8 and
back down to 1

Day 2: Squat Pyramid
1 up to 8 and
back down to 1

Day 3: Run
2 mile run in under 20 minutes.

Day 4: Ab-blast
10 sit-ups
10 flutter-kicks
10 crunches

Five rounds for time.

Day 5: Circuit Training
5 push-ups
10 sit-ups
15 squats

Five rounds for time.

Day 1: Push-up Pyramid
Diamond Push-up
1 up to 6, back down to 1

Wide Arm Push-up
1 up to 6, back down to 1

Day 2: Circuit Training
10 squats
10 flutter-kicks
10 squat jumps

Five rounds for time.

Day 3: Run
2 mile run in under 20 minutes.

Day 4: Ab-blast
10 sit-ups
10 flutter-kicks
10 crunches

Five rounds for time.

Day 5: Circuit Training
5 push-ups
10 sit-ups
15 squats

Five rounds for time.

Day 1:ALERT PT Test
2 minutes max of push-ups
2 minutes max of sit-ups
2 mile run

Record numbers and email to ALERT.

Day 2: Squat Pyramid
1 up to 9 and
back down to 1

Day 3: Tabata
20 seconds of push-ups 10 seconds of rest

Eight rounds.

 

Day 4: Circuit Training
10 sit-ups
10 flutter-kicks
10 squat

Seven rounds for time.

Day 5: Run
2 mile run
in under 17 minutes.

Run eight 100-meter sprints with 45 second breaks.

Day 1: Circuit Training
5 push-ups
10 sit-ups
15 squats

Eight rounds for time.

Day 2: Push-up Pyramid
Diamond Push-up
1 up to 7, back down to 1

Wide Arm Push-up
1 up to 7, back down to 1

Day 3: Circuit Training
10 squats
10 flutter-kicks
15 squats jumps

Six rounds for time.

Day 4: Ab-blast
10 sit-ups
10 flutter-kicks
10 crunches

Six rounds for time.

Day 5: Run
2 mile run
in under 17 minutes.

Run eight 100-meter sprints with 30 second breaks.

Day 1: Circuit Training
5 push-ups
10 sit-ups
15 squats

Ten rounds for time.

Day 2: Tabata
20 seconds of push-ups 10 seconds of rest

Eight rounds.

Day 3: Circuit Training
10 sit-ups
10 flutter-kicks
10 squats

Eight rounds for time.

Day 4: Run
2 mile run
in under 16 minutes.

Run ten 100-meter sprints with 30 second breaks.

Day 5: Ab-blast
10 sit-ups
10 flutter-kicks
10 crunches

Seven rounds for time.

Scripture Memory

We have found that it is extremely helpful to have at least the 1st chapter memorized before your start date of Basic.

Start memorizing the book of 1 Peter in the King James Version. The time you spend working toward that goal beforehand will significantly ease the pressure of weekly deadlines once you arrive.

This recommended program covers 1 Peter 1 & 2 by giving you a verse a day for 8 weeks.

View Printable Verse Sheets

1 Peter Memorization Schedule

  • Week One: 1 Peter 1:1-7
  • Week Two: 1 Peter 1:8-13
  • Week Three: 1 Peter 1:14-19
  • Week Four: 1 Peter 1:20-25
  • Week Five: 1 Peter 2:1-7
  • Week Six: 1 Peter 2:8-13
  • Week Seven: 1 Peter 2:14-19
  • Week Eight: 1 Peter 2:20-25