How to get in shape for Army Basic Combat Training BCT (2024) Tips from a new soldier! #goarmy

what's going on guys so King back with another video and I just want to apologize for not really being consistent with my uploads but on the topic of basic training I pretty much covered mental Readiness what to bring what to expect what to look out for one thing that I kind of skipped over that I'm going to get at in this video is how to become physical ready how you can um boost your stamina how you can basically kind of get your body prepared for what's about to happen at basic training and if you don't regularly work out I'm saying maybe 3 four at the least days a week then it's going to be a big shock to you so I recommend getting started whether your ship out date is next month or if you're planning on enlisting in like a year or so I say start working out today right now just use this as your main reason to just get in the gym get outside start running start lifting weights if you got weights at home just get more active cuz once you get to basic training it's going to be a big shock even if you are working out a lot you're going to notice your body takes it a little differently and you're going to recover a lot you're the body's going to learn how to recover a lot quicker cuz you're going to be using your muscles every day whether you think you're not going to you're going to so let's get into it the first thing I want to talk to you guys about which is something you're going to do I believe twice during your time and basic training is the Army Combat fitness test which is also known as the acft and it consists of six events a lot our cardio endurance uh strength test all that Mobility with especially with the ball throw so if you guys I'll have all six events listed in the description below or maybe on the screen it depends on how how I'm feeling when I edit this but you're going to want to work out kind of pretending to those events so you can get ready and get possibly the highest score you can reach for cuz later on it'll count for promotion points it makes you look good anything above a 540 is really good but I I don't know the passing score off the top of my head but I believe it's 380 as long as you can get that then you pass the acft it's all different for different ages weights uh genders all that stuff so just make sure you go do some research on that figure out where you fall within the acft criteria and watch some more videos of like workouts um everything that can basically kind of help you with that for all six events and I'm going to be honest the only event I really have trouble with is the ball throw and with the ball throw is all form so I I throw a 9.1 and I'm 18 years old so it's not really the best to Max it out you need I think a 12 don't F me on it it might be 13 but as long as you're passing the acft and that's your goal then that's good but remember don't reach for the bare minimum if you're going to do it try to do the highest try to put yourself at a higher standard because when you're there at basic training you're going to notice everybody else is doing the same thing you don't want to be that one guy that's just like oh I I just got to do it to pass now try to push yourself to your physical limits and see where you can get and make sure um you put you put your all into it and you're going to notice that later on you're going to work better under stress especially when you got all those people watching you and you're over here trying to get a higher score than them not necessarily just a flex or nothing but just so you can prove to yourself that you can really do it now with the acft out of the way uh I want to get on the topic of one thing you can start doing literally today and you don't need no equipment for it you don't need no coach you don't need nothing none of that so I just want to emphasize the importance of running cuz you're going to be running a lot in basic training they had us running everywhere drill STS couldn't see you walking if they saw you walking you to pick up your pace you're either running or range walking and if you don't know what range walking is it's running just shuffling your feet really quick so you need to up your cardio um i' say if you don't run at all start off with doing like a slow two mile Jog and you're going to be like well 2 miles is a lot but the acft 2 miles um almost every test you're going to have is 2 miles almost every PT session you're going to have is 2 miles they just going to prepare you for the acft so if you get your body conditioned to 2 miles then move it up to three and then slowly to four and then when it comes time to do that 2 miles and you got to run as fast as you can you're going to feel like nothing like it's going to go by like that so look up um the ACT standards for your age and weight with the times try to see that and then try to beat That by a minute or two do your best if you're just getting started but if you're already an experienced Runner running really shouldn't be an issue for you you're just going to have to kind of compensate for losing weight throughout basic training because no matter what you're going to lose weight I saw skinny guys that went in there no actually hold on I take that back I saw a couple of skinny guys that go in there and they leave basic training maybe 15 or 20 lbs heavier because they put on some size like they never worked out in their life they just kind of you know they're kind of like couch potatoes but they're skinny couch potatoes and now they're getting out of basic training and they're big so and then you had guys like me I went into basic training at 210 and I got got out at 180 and now I'm climbing back up right back to 210 cuz I be working out on my own doing a lot of L A lot of weight lifting all that stuff so I got right back into that once I got out of trade do so yeah just be ready for your body weight to be changing drastically your your mood might even change a little bit just uh just remember it's for the better kind of take pride in that though kind of take pride in that you're there you're really you're like wow I'm really doing this and I'm really here so get your cardio up get your stamina up and if you can't run at the moment and you're working towards it try to go bike rides uh if you have a stair Master do the stair Master just do whatever you can to kind of get your heart rate up and keep it high at a high uh for a long amount of time cuz you're going to notice even if you're good at running when it comes time to do rucking you're going to even you're going to excel at rucking the only problem you're going to have is maybe couple bit of feet pain maybe a little bit of back pain all depending on your form so get your endurance up get your cardio up is really important that's like the number one thing I want to emphasize and now a lot of the rest of what I have to say is going to sound really basic but things like push-ups um flutter kicks situps the plank you got to do all that stuff on your own especially uh let's say like for example me before I joined the army I was just mainly in the gym I was doing a lot of bench pressing a lot of dumbbells I was like heavily into like bodybuilding powerlifting right so it was kind of a culture shock even to me being as strong as I was being able to bench 275 for reps at the age of 17 getting into the army that I'm over here and I'm struggling to do 45 push-ups and it's because you're more it's more form and body weight weight so if you're really not used to doing push-ups it's going to be a big culture shock once again so kind of condition your body to do those specific exercises so that when it comes time to do it in the Army it's it's it's all cake also look into different types of push-ups that you'll be doing you could look these up online the ount T push-up the um I don't remember the name for the push-up for the acft but you're going to come out like this you're going to push and you're going to come out and that counts as one rep like that so it's kind of tiring just make sure you have a two-minute timer to try to do as many as you can try to bang it out I believe the max is 60 for that the highest I've done is 59 which kind of like I'm kind of butur about that because I was one away from maxing it out but yeah um everybody's got their own types of standards and limits to doing these types of things so just remember stay within your own limits of the workouts that you're doing but also kind of leave that limit every time you kind of work out just so you can slowly condition your body to get used to getting out of that comfort zone cuz if you just work out every day and you stay in your comfort zone you're never going to grow you have to condition your body to kind of leave what it's used to go a little harder each time and then overall you'll notice that when it comes time to test or when it comes time to kind of perform to your max you're going to see that oh this really isn't that difficult or oh I have to push myself but I know that I'm going to recover and I know I know my body's limits is all I'm trying to say so try to find your limit push a little bit past that and then each every every other workout just keep doing that don't forget sleep food uh keep a high protein moderate carb lowfat diet and you're going to excel uh before you join the Army when you join the Army and your time serving and I'm coming up on my first year of service coming up I think I believe next month so I will be doing a video on that talking about how my experience in the Army in the active duty Army for my first year so make sure you guys subscribe like this video and comment what you guys think down below if there's anything that I kind of missed or if there's anything you guys want me to cover next I love making these types of videos I'm going to try to be more consistent work's kind of getting in the way and then I also dedicate like two 3 hours to the gym so I don't really have a whole lot of time but I want to kind of make more time for you guys make sure you guys hit me up on Instagram if you need to or you have any questions I got my Instagram up here and in the bio I hope you guys have a great day and peace

Channel: King

Views: 3,219

Keywords: basic training, army, acft, how to get in shape, how to build muscle, how to join us army, us army physical test, us army push ups, us army running, basic training tips, tips for basic combat training, basic training 2024, us army, us army jobs, army acft

Id: TYkfpI5rFlY

Length: 8min 12sec (492 seconds)

Published: Tue Apr 23 2024