How To Physically Prepare For The Marine Boot Camp

There are many who doesn't realize what it takes to be a Marine...





And to become one, you’ll have to survive a Marine Boot Camp. Only a minority of volunteers will ever make it. The drill instructors’ job is to make you wish you've never signed up in the first place! Are you ready to prove them all wrong?

If you’re ever thinking about successfully completing the Boot Camp, you’ll have to first pass what is called the Initial Strength Test. Based on the facts, the average-sized man is able to perform only one pull-up, and a woman can’t even perform one!

The Initial Strength Test however, is as follows:

For Men:

-2 pull-ups

-Run 1.5 miles in 13½ mins

-44 sit-ups in 2 mins

For Women:

-Flexed-arm hang for 12 seconds

-Run 1.5 miles in 15 mins

-44 sit-ups in 2 minutes

This test is almost impossible on the average person, so you need to prepare physically.

Besides that, you have to learn how to be mentally/emotionally tough as well. The drill instructors will get inside your head... as long as you let them. You’ll be exhausted on every level imaginable, so start now to prepare. Since the Initial Strength Test is just the starting point of your time in “Hell”, you can expect more intense routines. Below, I’ll give you a simple but effective workout plan to make your time in the Marine Boot Camp feel durable.

Follow this workout 3 times a week to increase your strength and athleticism without bulking up:



Pull ups



-3 reps of pull ups. 5 sets with 2 minutes rest in between.

Your aim is not to fatigue the muscle. Stay away from the high rep ranges. More than five reps is too much. If Pull ups is too hard, then do Chip ups... they’re easier.

Diamond Push ups

-Diamond Push ups. (Same rep/set scheme as above)

Start off with Wide-Grip Push ups if you are not strong enough. Then Close-Grip Push ups, and eventually Diamond Push ups.

-Planking, Side Planks, Lying/Hanging Leg Raises, and Renegade Rows.

You’ll be doing a lot of Sit ups, but there’s a good reason why you don’t want to do them for your abdominal training. You want to strengthen your core. Marine instructors are a little behind on what damage Sit ups can do to your lower back. (Or perhaps they do know?)

Interval Training

-High Intensity Interval Training 2-3 times a week.

Not only will HIIT improve your running speed, you’ll also lose fat in the process. That is good, since losing excess weight is good for your overall fitness. Also, your leg strength/power/quickness will improve greatly. You can add some Steady State Cardio if you want, but always do the Interval Training. Scientific studies prove that HIIT improves Endurance better that Cardio. Make sure that you don't over-train. Work your way up slowly until you're "huffing and puffing" with slight perspiration, then you know you're done.

Underwater Swimming

-Practice your swimming technique.

You’ll be test according to you swimming ability as well, so be prepared. Practice all the known strokes such as Freestyle, Butterfly, etc. You could add some breathing exercises to improve your breathing technique.

Even though I haven’t mentioned any techniques to improve your mental toughness, I believe that going to the gym and training hard is mental toughness within itself! There are a few people who would consider going to the gym more than 3 times a week, while being consistent and disciplined at the same time.

Hit the gyms hard, but do not train to failure. You won’t be able to recover, especially if you have a Marine Boot Camp up soon. 3 months of Strength Training before the Boot Camp will get you through the tough times. Make sure you “diet down” as well, to ensure that your drill instructor doesn't order you to the “diet tray”.

If the above workout feels light after a few weeks, increase the weight, NOT the reps.