Basic Training Preparation Program

This is a 4-day program designed to prepare individuals, male and female, to attend and excel at basic military training in all five (yes, including coasties) services. Those preparing to serve in law enforcement and fire fighting can also see benefits from this program, although they may want to change the skill training  to suit their future service. I intend to update it every 4 days, but you can jump into it at any time starting at day one and benefit from it.

Day 1:

1. Skills
1. Memorize major terrain features
2. PT
1. Strength (Squat)
1. PM: Quarter Jump Squat from Rack, work up to 3RM
2. Conditioning (Run)
1. AM: 30-60's, x5 (30s sprint, 60s walk)
2. PM: Back Squat w/ bodyweight on bar, 3x max reps
3. Accessories
1. PM: Leg Extensions, 3x8
2. PM: Glute-ham Raises, 3x8
3. PM: Calf Raises, 3x8
4. PM: Weighted Burpee Broad Jumps, 5x5, male: 35lb female: 20lb

Day 2:

1. Skills
1. Study 9-line MEDEVAC Request
2. PT
1. Strength (Push)
1. PM: Push Press, work up to 3RM
2. Conditioning (Row)
1. PM: 5 Rounds
1. 1 Rope Climb
2. 20 Sit-ups
2. PM: Ball->Wall slams, Tabata
3. Accessories
1. PM: Push-ups, 1 minute rest between sets, male: 3x30 female: 3x20
2. PM: Muscle-snatches, 5x3
3. PM: Superset 3x
1. 8 Hammer Curls
2. 8 Dumbbell Tricep Extensions

Day 3:

1. Skills
1. 1-handed TQ application, 5x ea limb
2. PT
1. Strength (Pull)
1. PM: Snatch-grip Deficit Deadlift, work up to 3RM
2. Conditioning (Ruck)
1. AM: Kettlebell carry @45lb, 1 mile (carry the kettlebell however you want- must be by hand) (Could be any other odd object of similar weight i.e. sandbag, water jug, etc)
2. PM: Overhead Walk, 5x60'
3. Accessories
1. PM: Dumbbell Shrugs, 3x20
2. PM: Pull-ups, 3x10
3. PM: DumbbellRows, 3x8
4. PM: Weighted Planks, tabata
5. PM: Cable Pull-throughs, 3x8

Day 4: Rest