Basic Military Training Prep
- Nov 26, 2024
- 4 min read
For six days a week, I will be physically conditioning my body as if to prepare myself for basic training. With the aim of reaching the standards of US Air Force BMT, through alternating days of muscular endurance and aerobic running. Ending each week with an assessment, tracking my progress in every session and getting the average at the end of the month.
Fitness Level
The suggested fitness levels upon arrival at BMT are:
HAMR Shuttles | Hand Release Push-ups | Cross Leg Reverse Crunch | |
Males | > 100 shuttles (Level 11, Shuttle 12); 11:30 mins | > 40 | > 49 |
Females | > 83 shuttles (Level 9, Shuttle 11); 9:26 mins | > 83 | > 47 |
Males: Physical Training Targets
Age | Run Time | HAMR Shuttles | Push-Ups | Hand Release Push-ups | Sit-Ups | Cross Leg Reverse Crunch | Forearm Plank |
< 25 | < 9:12 | > 100 | > 67 | > 40 | > 58 | > 49 | > 3:35 |
25 - 29 | < 9:22 | > 97 | > 62 | > 40 | > 56 | > 48 | > 3:30 |
30 - 34 | < 9:34 | > 94 | > 57 | > 40 | > 54 | > 47 | > 3:25 |
35 - 39 | < 9:45 | > 92 | > 51 | > 40 | > 52 | > 46 | > 3:20 |
40 - 44 | < 9:58 | > 90 | > 88 | > 44 | > 50 | > 44 | > 3:15 |
45 - 49 | < 10:10 | > 86 | > 44 | > 38 | > 48 | > 43 | > 3:10 |
50 - 54 | < 10:37 | > 80 | > 36 | > 35 | > 46 | > 42 | > 3:05 |
55 - 59 | < 10:51 | > 77 | > 33 | > 33 | > 44 | > 41 | > 3:00 |
> 60 | < 11:22 | > 71 | > 30 | > 30 | > 42 | > 35 | > 2:55 |
Females: Physical Training Targets
Age | Run Time | HAMR Shuttles | Push-Ups | Hand Release Push-ups | Sit-Ups | Cross Leg Reverse Crunch | Forearm Plank |
< 25 | < 9:12 | > 100 | > 67 | > 40 | > 58 | > 49 | > 3:35 |
25 - 29 | < 9:22 | > 97 | > 62 | > 40 | > 56 | > 48 | > 3:30 |
30 - 34 | < 9:34 | > 94 | > 57 | > 40 | > 54 | > 47 | > 3:25 |
35 - 39 | < 9:45 | > 92 | > 51 | > 40 | > 52 | > 46 | > 3:20 |
40 - 44 | < 9:58 | > 90 | > 88 | > 44 | > 50 | > 44 | > 3:15 |
45 - 49 | < 10:10 | > 86 | > 44 | > 38 | > 48 | > 43 | > 3:10 |
50 - 54 | < 10:37 | > 80 | > 36 | > 35 | > 46 | > 42 | > 3:05 |
55 - 59 | < 10:51 | > 77 | > 33 | > 33 | > 44 | > 41 | > 3:00 |
> 60 | < 11:22 | > 71 | > 30 | > 30 | > 42 | > 35 | > 2:55 |
The suggested fitness levels upon arrival at BMT are:
New Standard | HAMR Shuttles | Hand Release Push-ups | Cross Leg Reverse Crunch | Forearm Plank |
Males | > 100 shuttles (Level 11, Shuttle 12); 11:30 mins | > 40 | > 49 | > 3:35 |
Females | > 83 shuttles (Level 9, Shuttle 11); 9:26 mins | > 83 | > 47 | > 3:30 |
Meanwhile, the fitness requirement to be eligible for graduation is:
Males: Physical Training Targets
Age | Run Time | HAMR Shuttles | Push-Ups | Hand Release Push-ups | Sit-Ups | Cross Leg Reverse Crunch | Forearm Plank |
< 25 | < 9:12 | > 100 | > 67 | > 40 | > 58 | > 49 | > 3:35 |
25 - 29 | < 9:22 | > 97 | > 62 | > 40 | > 56 | > 48 | > 3:30 |
30 - 34 | < 9:34 | > 94 | > 57 | > 40 | > 54 | > 47 | > 3:25 |
35 - 39 | < 9:45 | > 92 | > 51 | > 40 | > 52 | > 46 | > 3:20 |
40 - 44 | < 9:58 | > 90 | > 88 | > 44 | > 50 | > 44 | > 3:15 |
45 - 49 | < 10:10 | > 86 | > 44 | > 38 | > 48 | > 43 | > 3:10 |
50 - 54 | < 10:37 | > 80 | > 36 | > 35 | > 46 | > 42 | > 3:05 |
55 - 59 | < 10:51 | > 77 | > 33 | > 33 | > 44 | > 41 | > 3:00 |
> 60 | < 11:22 | > 71 | > 30 | > 30 | > 42 | > 35 | > 2:55 |
Females: Physical Training Targets.
Age | Run Time | HAMR Shuttles | Push-Ups | Hand Release Push-ups | Sit-Ups | Cross Leg Reverse Crunch | Forearm Plank |
< 25 | < 9:12 | > 100 | > 67 | > 40 | > 58 | > 49 | > 3:35 |
25 - 29 | < 9:22 | > 97 | > 62 | > 40 | > 56 | > 48 | > 3:30 |
30 - 34 | < 9:34 | > 94 | > 57 | > 40 | > 54 | > 47 | > 3:25 |
35 - 39 | < 9:45 | > 92 | > 51 | > 40 | > 52 | > 46 | > 3:20 |
40 - 44 | < 9:58 | > 90 | > 88 | > 44 | > 50 | > 44 | > 3:15 |
45 - 49 | < 10:10 | > 86 | > 44 | > 38 | > 48 | > 43 | > 3:10 |
50 - 54 | < 10:37 | > 80 | > 36 | > 35 | > 46 | > 42 | > 3:05 |
55 - 59 | < 10:51 | > 77 | > 33 | > 33 | > 44 | > 41 | > 3:00 |
> 60 | < 11:22 | > 71 | > 30 | > 30 | > 42 | > 35 | > 2:55 |
The minimum score to pass the PT Test is 75 points, and the maximum is 100 points. And if you reach the stats above perfectly, you will receive the corresponding score below.
Points per Section (max): Strength: 20 pts; Core: 20 points; Cardio/Run: 60 pts
For the rest of the day, I will make time into ticking the boxes
Upon arrival at BMT, enlistees must meet fitness standards of either:
aerobic fitness standards of 1.5 mile run time of 18:30 for males, and 21:35 for females, or
body composition standards of: maximum circumference of 39.0 inches for males, and 35.5 inches for females; or maximum body fat of 20% for males, 28% for females (for those who are deemed to be medically unable to safely complete the BMT program)
Wherein individuals at or below the Body Mass Index (BMI) of 18.5 must undergo a medical evaluation prior to participation in any physical training (PT) in BMT.
Training Prep Plan
Weekly Assessment
References
Air Force Basic Military Training. (n.d.). Are You Ready for Basic Training? Air Force Base Bexar County, Texas.
US Air Force. (n.d.). USAF Fitness Assessment. Scoring Final Assessment.
https://drive.google.com/file/d/1bven2Lp6QV9kxh_qUo6UHdC7WSNNutLj/view
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