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Are you really prepared for boot camp?

Military boot camp is NO joke! Especially Marine Corps Boot Camp. If you are not prepared, you are asking for trouble. Many recruits arrive at boot camp with no prior preparation expecting to just get by with the bare minimums. This is not a good idea as you will quickly be weeded out if you cannot handle the physical and mental demands placed on you by your Drill Instructors.

Would you like to learn what you can do to make boot camp as easy as possible from a former Marine Sergeant? Now you can with Sgt. Collins preparation ebook. With this ebook, you will learn how to prepare for the following:

• Drill instructor mind games
• Marine Corps academics (knowledge you must know)
• Maintaining the right attitude
• Physical training
• The Gas Chamber
• The Crucible
• And much more…

This is a complete no nonsense study guide for those who are going to Marine boot camp and need a way to prepare for the most important areas. Don’t make the mistake of arriving at boot camp unprepared. You need to be prepared in all areas before leaving.

A complete fitness training program is included

This fitness program is designed to take you from beginner to advanced in only 12 weeks and includes the following:

• Full color photos displaying the proper movements of the most popular Marine exercises.
• Workouts for beginners, intermediate and advanced recruits.
• Nutrition guide to help get you accustomed to proper eating habits.
• And more…

NOTE: you will be able to instantly download this ebook after purchase.*
NOTE: this is a downloadable ebook and a physical book will not be shipped.

$9.95

So what can you do about it?

Here are a few tips to help you get rid of the anxiety and excel at your PFT.

1. Practice - this is probably the most important tip I can offer you. If you will practice taking your PFT on a regular basis, you will always know where you stand. When you go to take your PFT, it will be just another workout.
2. Get used to a stopwatch – stopwatches can be intimidating if you aren’t used to them. Especially when drill instructors are screaming your times out to you. You should own a stopwatch and use it often. This is the only way to overcome the fear of having to do something in a certain time limit. It is also the only way you will be able to learn your pace.
3. Relax and think positive – focus on what you want to achieve during your PFT instead of worrying about what you might not achieve. You become what you think about so if you are thinking about what you want to achieve, you will likely achieve it.
4. Eat healthy – this should be common sense. If you know you have a PFT coming up, you should be sure to eat as healthy as possible. Stay away from fried foods.
5. Drink plenty of water – stay away from carbonated drinks and load up on water instead. Also stay away from alcohol before a PFT.

I’ve seen a lot of Marines with anxiety before a PFT. Many of them had it so bad that they could not focus on what they needed to do. I would say that 99% of them had such anxiety because they did not prepare, were a bit out of shape, or spent the night before at the club drinking too much beer. Of course, if you are in boot camp you won’t have these problems. Just make sure you are very comfortable with a stop watch before going to boot camp.

Crunches

These are performed while another Marine or recruit is holding your feet. Many people have trouble with this exercise but it is probably the easiest one to score the maximum amount of points on. To score the maximum amount of points, you must do 100 in two minutes. You must practice these at least twice a week in order to stay in top shape. Always practice them with a stopwatch.

The trick to this exercise is to pace yourself. Many people start off way to fast and then get very tired by the time they get to 40 or 50. You need to know how fast you need to go and keep that pace throughout the entire two minutes. Here are a few tips:

1. Learn your pace – you need to do about 25 crunches every 30 seconds in order to get a perfect score. Practice doing 4 – 5 sets of these until your pace is at this level or better. Then you will know the pace that you must keep for the 2 minute timeframe.
2. Get used to the stop watch - many people can’t perform when the clock is ticking. If you will practice with a stop watch multiple times per week, you won’t have that worry.
3. Control your breathing – you should be exhaling on your way up and inhaling on the way down. If you can get into a rhythm of doing this, it will make the exercise much easier.

Pull-Ups

This exercise is a little harder to achieve the maximum points but is very possible. You should be able to do 20 of them if you expect a perfect score. Each pull-up must be performed correctly or it will not count. This means no swinging of any kind. Your body must remain still while your upper body (back) does all the work. The best way to increase the amount of pull-ups you can do is to use the pull-up pyramid. With this, you will go up to a set number of pull-ups and then come back down from that number. Example:

1 pull-up
2 pull-ups
3 pull-ups
4 pull-ups
5 pull-ups
6 pull-ups
5 pull-ups
4 pull-ups
3 pull-ups
2 pull-ups
1 pull-up

You should go as high as you possibly can before failure. Once you reach failure, start going back down the pyramid.

Flexed Arm Hang

All females must do this exercise for the upper body portion of the PFT. In order to get a perfect score, you must hang for 70 seconds. The timer starts when the Marine or recruit’s chin is above the bar and does not stop until the arms make an angle of greater than 90 degrees.

In order to be successful at this you must work on your upper body strength including your biceps, forearms and grip. You should also practice doing this for a maximum time at least 3 times per week. I suggest doing the following exercises to build your upper body strength.

Curls
Reverse Curls
Wrist Curls
Gripper exercises
Lat Pull downs

3 Mile Run

Getting a perfect score on this exercise is probably the most difficult. Although anyone can be a good runner, most lack the training dedication required to do so. If you want a perfect score here, you’ll have to run the 3 miles in 18 minutes if you are a male and in 21 minutes if you are a female. The only way you will be able to achieve this is to train for it. You must make running a part of your life. Not only running, but running with a stop watch. Some of the most important things that you should focus on when running are:

Pace - In order to run 3 miles in 18 minutes, you must run 6 minute miles. To run 3 miles in 21 minutes, you must run 7 minute miles.
Proper breathing – Find yourself a breathing rhythm and focus on breathing in as much oxygen as possible.
Arm swing – you should allow your arms to swing freely without any tension.
Foot contact – Hit the pavement with your heel and roll through and push off with your toes.

• The maintenance of a healthy body
• The endurance to withstand the stress of prolonged activity and adverse environment
• The capacity to endure the discomforts that accompany fatigue and the maintenance of combat effectiveness

In other words, the activities that Marines do on a daily basis require you to be in top physical condition.  Would you want to be in combat with someone who isn’t in shape and is easily fatigued?  That’s why Marine Corps fitness requirements are so high.  If we are expected to be the first to fight then we definitely need to be in great physical condition.

The high level of physical fitness that you’ll enjoy in boot camp will only last a short while unless fitness training becomes one of your personal habits.  I would advise you to start making physical fitness a major part of your life, if you don’t already.  If you are physically fit you’ll look better, feel better and perform better.  Not to mention, you’ll get promoted faster because the PFT is a major factor in determining your eligibility.

If you are new to physical fitness and need some direction, I recommend you download one of my beginner workout plans.  These plans feature the same exercises you’ll do in the Marine Corps, except in a less demanding fashion.  The best advice I can give you if you are just starting out is, DON’T OVERDO IT!  Start out easy and only do more when you feel you are ready.

I suggest you do this type of training a lot during your preparation for boot camp.  A 20 minute workout is all you need.  Try to do it without resting in between exercising and you will see that it is very challenging.

Here are two sample circuit training routines for you to use:

Note: these workouts are especially good for those with very little time. You can do these routines in about 20 minutes. Of course that isn’t including the warmup and stretching that you should always do before and after a workout.

These two routines can be alternated throughout the week in order to achieve a full body workout. You should use enough weight on these exercises to tire you out but not so little, that it’s too easy.

Note: you should always consult your doctor before doing any physical fitness training routine.

The most important thing to remember when running is that you need to follow a proper stretching routine before and after a run.  Many people don’t and many people have injured themselves because of this.  When you are in the Marine Corps, you will always do calisthenics before PT and stretches are included.  I recommend at least 5 minutes worth of stretching before doing any exercises.

Important: before doing any stretches, you need to warm your body up by doing a few minutes of running in place, side straddle hops, stationary bicycle, etc.

Here’s an example stretching routine much like the one you’ll experience in the Corps:

Side Straddle Hops
Stationary Run
Trunk Twisters
8 Count Body Builders
Bend & Reach
Sitting Leg Stretches

Once you have finished stretching, you should be ready for your run.  Here are a few tips on running.

Start out slowly
Don’t overdo it at the beginning!  If you’re a beginner, only do what you feel comfortable doing and build on that.

Relax your upper body
Many people run with their fists clinched and their arms stiff.  Your arms and hands should be limp as you run so that you are not using much needed oxygenated blood.

Breathe properly
You should take deep breaths as you run in order to get as much oxygen as possible into your blood.  It is also helpful to establish a rhythm with your inhale and exhale.

Make sure your feet hit the ground properly
You should always land on the heel of your foot and then roll through and push off with your toes.

1. Marine workouts are not done in a gym – this is very important if you are expecting to be fit like a Marine. Instead of going to the gym and building huge upper and lower body muscles, you should focus on what Marines focus on. You can get an awesome workout without using any equipment.
2. Marine workouts are not an option – Marines don’t get to say, “oh, I just don’t feel like doing PT today.” If you don’t feel like it, too bad. You have to suck it up and do it anyway. This means that you should have a workout plan and stick to it no matter what.
3. Marines don’t always PT in comfort – We don’t always PT with the latest high performance gear. You have to be able to achieve the same fitness results whether you are wearing combat boots and uniform or comfy PT gear, whether its raining, snowing or hot as hell.

These things may not mean anything to you if you don’t plan on becoming a Marine but if you are, they are very important. With that being said, you can achieve a great workout using the following exercises.

1. Pull-ups – this exercise is great for building upper body strength such as in back and arm muscles. You should train often on these and be able to do 15 to 20 at one time without swinging or touching the ground.
2. Crunches – this exercise replaced the old fashioned sit-ups after the Marine Corps realized that sit-ups are not very effective for the abdominal muscles. You should be able to do 80 to 100 in 2 minutes in order to be competitive as a Marine.
3. 3 Mile Run – probably the toughest part of the Marine PFT, this run is a great endurance builder. You should be able to complete this in less than 20 minutes in PT gear or in uniform with boots.

If you want to be as fit as a Marine, you should exercise like one. Marines typically exercise daily in some way.

Start Training Now
Don’t wait until a few days before your PFT to begin training.  You should always be training for your PFT.  This doesn’t mean that you have to make running, pull-ups and sit-ups your only exercises, but you should definitely know where you stand on these 3 important exercises.

Take Your Own PFT
You should take your own PFT once a week.  This is a good way to know where you stand at all times and also how you need to improve.  By doing the PFT every week on your own, the real thing will feel like just another day.

Get Used To The Stopwatch
A stopwatch can cause a lot of anxiety if you are unsure of what you can do.  However, if you are doing your weekly PFT and using a stopwatch when you do it, you should have no problems with this.

Believe in Yourself
Your mental attitude is one of the most important indications of how well you will do on your PFT.  If you think you’ll do bad then you probably will.  You have to believe that you will do great and then go out with the attitude that you are going to be the best.

Don’t go to your PFT just trying to survive, go knowing that you will have the best PFT of your life and you probably will!