The purpose of this article is toassist you in preparing for thephysical challenges of Cadet BasicTraining (CBT), the first six weeks ofyour West Point experience. Inconjunction with your current fitnessprogram, this article will provide youwith an overview of the physicalrequirements of CBT and severalstrategies to prepare for the manyphysical aspects of the Cadet BasicTraining experience.

In CBT, you will be required toexhibit fitness in the five componentsof physical fitness. Your cardiorespi-ratory endurance, muscular strengthand endurance, flexibility and bodycomposition will be challengedthrough the daily physical trainingsessions, foot marches (hiking with abackpack) and obstacle courses.

For developmental purposes, youwill be tested both at the beginningand at the end of Cadet Basic Train-ing on three components of physicalfitness through the Army PhysicalFitness Test (APFT). The APFTconsists of 2 minutes of push-ups(muscular strength and endurance), 2minutes of sit-ups (muscular endur-ance) and a 2-mile run (cardiorespira-tory endurance). Additionally, youwill be tested in a 150-yard swim testto identify your level of swimmingexpertise. The better you prepare for

the daily physical training sessionsand the two required testing events,the more enjoyable the experiencewill be for you.

Physical PreparationDaily Physical Training

A typical physical training sessionwill consist of a warm-up, 15 minutesof continuous circuit exercises(calisthenics followed by timed sets ofpush-ups and sit-ups) and a 30-minute run where running groups areorganized based on running ability.To prepare for the rigors of the dailyphysical training, preparation ofoverall aerobic fitness and muscularstrength and endurance (particularlyof the upper-body and abdominals) isessential.

Aerobic FitnessPreparation

You should become involved in anactivity/program that closely simu-lates calisthenics (e.g. high impactaerobics). Set the goal of maintainingcontinuous movement for at least 25minutes within this program. If youare not interested in an aerobicsprogram, then design your ownprogram using several calisthenicsexercises that involve large muscles(e.g., jumping jacks, jumping rope,

running in place). Change exercisesevery few minutes and structure yourcalisthenics program to run continu-ously for 25 minutes. If you cannotmove continuously for 25 minutes ineither the aerobics program or thecalisthenics program, work to achieve15 minutes of continuous movementthen increase your exercise time by 2minutes each week until you cansustain continuous movement for 25minutes.

Running is another aerobic activitythat a new cadet must prepare for.You should be capable of running 4miles at a minimum of 8:00 per milepace. If you cannot achieve thesetimes, perform the following: deter-mine how long it takes you to run 4miles, calculate your pace per mile,then subtract 5-10 seconds from yourmile pace. You should run this pacefor at least the first three miles ofyour four mile runs, with the ultimategoal of completing all four miles inthe 7:30/mile pace. You should run 4miles two times each week, with asession of 400-meter intervalsbetween each 4-mile session. Thereshould be at least 48 hours restbetween these hard aerobic work-outs.

The interval training is a method toimprove your running speed. Tocalculate your initial interval time,

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take your current mile time, divide by4 (Average 400-meter time), subtract5-10 seconds, and that will be your400-meter interval training time. Forinterval training, run this time thenjog for a lap in twice the determinedtime. Repeat this work and rest boutfor 4-6 x 400-meter bouts. As yourrunning ability improves, decreaseyour mile pace by 5 seconds bi-weekly. As conditioning improveswith interval training, increase thetotal number of intervals to 6-8 x400-meter bouts and as furtherimprovements occur from intervaltraining, reduce the rest time in 10-second increments monthly.

Training on hills will help prepareyou for running at West Point.Almost every run route contains largehills that can be difficult to conquerfor those who are used to runningonly on flat surfaces. Prepare your-self by running on routes that havehills to ensure you are ready for thechallenging terrain at West Point.

Muscular Strength andEndurance Preparation

For both push-ups and sit-ups youshould practice each three times perweek, with at least 48 hours restbetween workouts. A recommendedworkout consists of multiple sets ofpush-ups and sit-ups interspersedwith rest periods. The workout shouldbegin with a brief warm-up (slowjogging with stretching of the musclesof the upper body). All push-ups arethe same except with differentvariations of hand placement and feetelevation. For normal push-ups, thestart position begins with the handsshoulder width apart, elbows fullyextended, body straight and the feettogether or up to 12 inches apart(Figure 1A). To complete a repetition,lower your body, maintaining astraight back, until the upper arm isparallel with the ground (Figure 1B),then return to the start position.

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Figure 2B -- Down PositionFigure 2A -- Up or StartingPosition

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Figure 1A -- Up or StartingPosition

Figure 1B -- Down Position

Normal Push-up

Feet Elevated Push-up

Figure 3BFigure 3A

Wide Out Push-up

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The recommended sets follow:Push-up type Standardized Spacing Work interval Rest intervalNormal (Figure 1A&B) 30 sec. 20 sec.Feet elevated (Figure 2A&B) 30 sec. 20 sec.Wide outs (Figure 3A&B) 30 sec. 20 sec.Normal (Figure 4A&B) 20 sec. 30 sec.Close (Figure 5A&B) 20 sec. 30 sec.Modified (Figure 6A&B) 20 sec. 30 sec.

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Figure 4BFigure 4A

Normal Push-up

Close Push-up

Figure 5AModified Push-up

Figure 6A Figure 6B

Figure 5B

For regular sit-ups, the startposition is with the back flat on a mator some soft surface, knees bent at a90 degree angle with your feet flat onthe mat (back, buttocks and feet areall on the same surface), and fingersinterlocked behind your head through-out the exercise (Figure 7A). Some-one must hold the top of your feetduring the exercise or you can secureyour feet under a fixed surface. Tocomplete a repetition, raise yourupper body forward by curling yourtorso to the vertical position (back ofthe neck forms a straight vertical linewith your hips, Figure 7B) and then,lower your body until your shoulderblades make contact with the floor(Figure 7A).

A sample abdominal workout islisted below. If you cannot completethis initial workout, reduce the workintervals and increase the rest inter-vals between sets. As you improve,increase the work interval and eitherallow the rest interval to remain thesame or decrease it gradually. Arecommended rate of progression is toincrease the work interval by 5seconds per week for each push-up orsit-up type with the rest intervalremaining the same. This progressionshould be applied approximatelyevery two weeks with muscularstrength and endurance improvement.Once your work interval is 40seconds for the majority of push-upexercises and 50 seconds for eachtype of sit-up, decrease the restinterval by 5 seconds bi-weekly.

Variation of the normal sit-up andrecommended sets follow:

Figure 7A Figure 7B

Figure 8A

Twisting Sit-up

Figure 8B Figure 8C

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Regular Sit-up

Sit-up type Standardized Spacing Work Interval Rest intervalRegular Sit-up* (Figure 7A&B) 45 sec. 20 sec.Twisting Sit-Up* (Figure 8A-C) 45 sec. 20 sec.Curl-up* (Figure 9A&B) 30 sec. 30 sec.Abdominal Crunch* (Figure 10A&B) 30 sec. 30 sec.*Controlling your rate of decent on sit-ups is important in improving your sit-up performance.

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Figure 9B

Figure 10 B

Figure 9A

Figure 10 A

Curl-up

Abdominal Crunch

Army Physical Fitness TestThe Army Physical Fitness Test

(APFT) consists of 2 minutes ofregular push-ups, 2 minutes ofregular sit-ups, and a 2-mile time runon flat terrain. As stated earlier, youwill perform the APFT as a newcadet at the beginning and end ofCadet Basic Training. To improveyour overall fitness level before youreport to West Point, you should usethe recommended guidelines for dailyphysical training improvements asoutlined in this handout. Additionally,you should consider the followingpoints as you prepare to excel specifi-cally on the APFT.

Step 1 — establish correct form.You will be graded and trained toperform all of the calisthenics exer-cises with technically correct form.(View the exercise example photosfor the ideal technique.) Speed is notnearly as important as learning to

perform all of the exercises correctly.Step 2 — Train push-ups and sit-

ups with timed sets allowing 20-30seconds rest in between varied sets.Focus on your form. Again, be sureto allow for 48-72 hours rest inbetween training sessions.

Step 3 — Establish a baseline 2-mile run time. Then, select your goaltime and run 8 x 1/4 mile intervalswith each quarter mile being 5seconds faster than the goal time.Insert a 1/4 mile jog in between each1/4 mile run interval for a brief restperiod during the workout. Then, besure to run two other times a week at70 to 80 percent maximum heart rate(MHR = 220 – your age) for 20 to 30minutes.

Step 4 — Every 2 to 3 weeks, giveyourself a practice APFT. After awarm-up, execute 2 minutes of push-ups, rest for 10 minutes, 2 minutes ofsit-ups, rest for 10 minutes, and then

run a two-mile run for time. In orderto at least pass the APFT, men 17 to21 years old will need to perform aminimum of 42 push-ups, 53 sit-ups,and run 2 miles in 15:54. Women 17to 21 years old will need to perform19 push-ups, 53 sit-ups, and run 2miles in 18:54. In order to excel onthe test, your performance goalsshould be at least 60 push-ups and 65sit-ups for men, or 30 push-ups and65 sit-ups for women, with a 2-milerun time of 14:30 for men and 17:30for women.

It is important to remember toapply the principles of FITT to yourindividualized physical fitnessprogram. Train with regular fre-quency (F) throughout the week – 2 –3 times with ample rest in betweenworkouts.Vary the intensity (I) ofyour workouts – don’t always push tothe maximum, but cycle your intensi-ties. Workout for an ample amount oftime (T), but not so long to createinjury or over-training – perhaps 30minutes to an hour.

Lastly, for well-rounded develop-ment, incorporate different types (T)of training into your workout. If youare a lifter, run and do muscularendurance training more often. If youare a runner, balance your endurancework with some safe strength trainingexercises (lifting). Progressively(slowly) increase the number of sets,repetitions, or weight you use in yourprogram over time for best results.Finally, overload your muscles bypushing yourself to work just a littleharder than you did the last time.Importantly, be sure to get clearancefrom your physician before beginningany exercise program.

Foot MarchingDuring CBT you will be required

to foot march in the following pro-gressive sequence:

1) 3 mile walk with load bearingequipment (harness with gear) andKevlar helmet.

2) 3 mile walk with load bearingequipment (harness with gear),Kevlar helmet, 10 pound rucksack(backpack), and weapon.

3) 6 mile foot march with load

training is presented in Table 2. Theconcept is to incorporate the calis-thenics routine around a basic weight-training program. This programwould only work push-ups and sit-ups twice a week; however, theworkout would be supplemented withvarious weight training exercises foryour chest, shoulders, arms, back,and legs. The danger of this programis overtraining. You must ensure thatyou allow enough rest betweenworkout sessions to allow your bodyto fully recover. If you frequently feelfatigued, have frequent headaches,cannot sleep, feel faint or dizzy, orlose motivation to exercise you maybe overtraining and need to back off.If you use common sense and theFITT fitness principles correctly, youcan continue to improve even if yourcurrent state of physical fitness isrelatively high.

SummaryYour training efforts for CBT

should start no later than 8 weeksprior to reporting to the United StatesMilitary Academy. The preparationprograms described in this articleoffer recommendations for those whodo not know where to start or desireto improve their current state ofphysical fitness. Early and adequatepreparation will provide you with theconfidence and physical abilitiesnecessary to successfully participatein the CBT fitness program.

Finally, the keys to success in anyprogram that you decide to utilize areto start early, be consistent, andensure the focus of the programprepares you for all of the physicalrequirements you will encounter atUSMA. While the programs recom-mended in this article provide themeans to improve your current levelof physical fitness, all of theseprograms need to be tailored to yourindividual needs. Be sure you getclearance from a physician beforebeginning any exercise program.Good luck!

Sample Program StructuresThe intent of this article is not to

convince you to quit all other physicaltraining programs and use only thoseoutlined here. If you are involved inan organized program that stressescardiorespiratory endurance, muscu-lar strength and muscular endurance,continue the program and augment itwith aspects addressed in this articlethat are not a part of your currentprogram. The focus population of theprogram structure in this fact sheet isfor those who do not have a programand are searching for physicalpreparation ideas.

The sample program presented inTable 1 is conducted 6 days per weekwith three days for aerobic fitnessand three days for muscular fitness.On the aerobic fitness days (Tues-days, Thursdays and Saturdays) anaerobics class or continuous calis-thenics exercise should be donefollowed by a 4-mile run or aninterval training session. On themuscular fitness days, (Monday,Wednesday and Friday) both thepush-up and sit-up program should bedone followed by very light jog (2-3miles) or a foot march at the recom-mended pace with the prescribedweight (perhaps once or twice everytwo weeks).

Each session should include awarm-up of light calisthenics andstretching of the muscles that will beworked in the session. If you are areal beginner, you should go easy thefirst 2 weeks in order to introduceyour body to the program and giveyourself ample time to fully recoverfrom muscular soreness. Then, every2nd or 3rd week you should completean APFT (push-ups, sit-ups and 2-mile run). This will give you aworking assessment of your ability toperform the three test events.

For people who are at an advancedstage of training, a more aggressiveworkout plan that incorporates weight

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bearing equipment (harness withgear), Kevlar helmet, 10 poundrucksack (backpack), and weapon.

4) 8 mile foot march with loadbearing equipment (harness withgear), Kevlar helmet, 10 poundrucksack (backpack), and weapon.

5) 12 mile foot march with loadbearing equipment (harness withgear), Kevlar helmet, 10 poundrucksack (backpack), and weapon.

6) 15 mile foot march with loadbearing equipment (harness withgear), Kevlar helmet, 10 poundrucksack (backpack), and weapon.

In order to train for these footmarching requirements, it is recom-mended that you footmarch 3 mileswith a 10 pound pack once a week ata 4km an hour pace. Then, increaseeither the distance, weight (load), orpace by no more than 10% a week.Be sure to increase only one of thesethree training variables at a time.There is no need to go beyond a 25-pound load, faster than a 5 km anhour pace, or longer than 8 miles.

To begin developing calluses onyour feet and to minimize blisters,you should wear proper foot gear forhiking/marching. Use a military bootother than the Cochran (“jump boot”)style. Ensure that the boot has amoderately padded insole. Wear athin, smooth, synthetic-fabric sock(poly propelene or nylon) underneatha thicker wool or cotton sock. Thethin sock will adhere to your foot,wick moisture away from your skin,and absorb a majority of the frictioncoming from the wool sock and theboot. The thicker sock providesadditional padding.

Swim TestingDuring CBT you will also be

assessed on your ability to swim 150yards to classify you into a swimgroup as part of your plebe (fresh-man) physical education program.Your goal should be to swim 150yards in 3 minutes or less using anystroke you desire. If you cannotswim, it is recommended that youtake steps now to learn basic strokes.The ability to swim is not requiredupon admission to West Point;

however, all cadets at the MilitaryAcademy must successfully completethe plebe swim course in order tograduate from the Academy.

Table 1: Sample Beginner/Intermediate Fitness Improvement Program

Week 1Monday Tuesday Wednesday Thursday Friday SaturdayPU1: 25/15* AER: 15 min PU1: 25/15 INT: 6x400m** PU1: 25/15 AER: 15 minPU2: 25/15 PU2: 25/15 1:55/.25mi PU2: 25/15PU3: 25/20 RUN: 4 mi. PU3: 25/20 Rec: 3:50 PU3: 25/20 Run: 4 milPU4: 20/20 8:00/mi PU4: 20/20 PU4: 20/20 8:00/miPU5: 20/20 PU5: 20/20 RUN: 4 mi. PU5: 20/20SU1: 45/20 SU1: 45/20 8:00/mi SU1: 45/20SU2: 45/20 SU2: 45/20 SU2: 45/20SU3: 30/30 SU3: 30/30 SU3: 30/30SU4: 30/30 SU4: 30/30 SU4: 30/30

Week 2Monday Tuesday Wednesday Thursday Friday SaturdayPU1: 25/15 AER: 17 min PU1: 25/15 INT: 6x400m APFT: AER: 17 minPU2: 25/15 PU2: 25/15 1:55/.25 mi 2 min. PUPU3: 25/20 RUN: 4 mi. PU3: 25/20 Rec: 3:50 2 min. SU RUN: 4 mi.PU4: 20/20 8:00/mi PU4: 20/20 8:00/miPU5: 20/20 PU5: 20/20 AER: 17 min FM:SU1: 45/20 SU1: 45/20 5 miSU2: 45/20 SU2: 45/20 2.5 mi/hrSU3: 30/30 SU3: 30/30 15 lbs.SU4: 30/30 SU4: 30/30

Week 3Monday Tuesday Wednesday Thursday Friday SaturdayPU1: 30/15 AER: 19 min. PU1: 30/15 INT: 7 7x400m PU1: 30/15 AER: 19 min.PU2: 30/15 PU2: 30/15 1:50/.25 mi PU2: 30/15PU3: 30/20 RUN: 4 mi. PU3: 30/20 Rec: 3:40 PU3: 30/20 RUN: 4 miPU4: 30/20 7:50/mi PU4: 30/20 PU4: 30/20 7:50/miPU5: 30/20 PU5: 30/20 AER: 19 min PU5: 30/20SU1: 50/20 SU1: 50/20 SU1: 50/20SU2: 50/20 SU2: 50/20 SU2: 50/20SU3: 35/30 SU3: 35/30 SU3: 35/30SU4: 35/30 SU4: 35/30 SU4: 35/30

Week 4Monday Tuesday Wednesday Thursday Friday SaturdayPU1: 30/15 AER: 21 min PU1: 30/15 INT: 7x400m APFT: AER: 21 minPU2: 30/15 PU2: 30/15 1:50/.25 mi 2 min. PUPU3: 30/20 RUN: 4 mi. PU3: 30/20 Rec: 3:40 2 min. SU RUN: 4 mi.PU4: 30/20 7:50/mi PU4: 30/20 7:50/miPU5: 30/20 PU5: 30/20 AER: 21: min FMSU1: 50/20 SU1: 50/20 5 mi.SU2: 50/20 SU2: 50/20 2.5 mi/hrSU3: 35/30 SU3: 35/30 15 lbs.SU4: 35/30 SU4: 35/30

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* PU1: 25/15 indicates that you do 25 seconds of push-ups followed by 15 seconds of rest.**INT: Run 6 x 400 meter intervals at a pace of 1:55 and recover for 3 minutes 50 seconds. During the recovery

you should be jogging.

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Table 1 Legend:PU 1: Elevated normalPU 2: Wide outsPU 3: Close gripsPU 4: NormalPU 5: ModifiedSU 1: RegularSU 2: Twisting

SU 3: Curl-upSU 4: CrunchINT: IntervalsRec: RecoveryAER: Aerobic trainingFM: Foot march

Week 5Monday Tuesday Wednesday Thursday Friday SaturdayPU1: 40/15 AER: 23 min PU1: 40/15 INT: 8x400m PU1: 40/10 AER: 23 minPU2: 40/15 PU2: 40/15 1:45/.25 mi PU2: 40/10PU3: 40/20 RUN: 4 mi PU3: 40/20 Rec: 3:30 PU3: 40/15 RUN: 4 miPU4: 35/20 7:40/mi PU4: 35/20 PU4: 35/15 7:40/miPU5: 35/20 PU5: 35/20 AER: 23 min PU5: 35/15SU1: 50/15 SU1: 50/15 SU1: 50/10SU2: 50/15 SU2: 50/15 SU2: 50/10SU3: 35/25 SU3: 35/25 SU3: 35/20SU4: 35/25 SU4: 35/25 SU4: 35/20

Week 6Monday Tuesday Wednesday Thursday Friday SaturdayPU1: 40/15 AER: 25 min PU1: 40/15 INT: 8x400m APFT: AER: 25 minPU2: 40/15 PU2: 40/15 1:45/.25m I 2 min. PUPU3: 40/20 RUN: 4 mi PU3: 40/20 Rec: 3:30 2 min. SU RUN: 4 miPU4: 35/20 7:40/mi PU4: 35/20 7:40/miPU5: 35/20 PU5: 35/20 AER: 25 min FM:SU1: 50/15 SU1: 50/15 6 mi.SU2: 50/15 SU2: 50/15 2.5 mi/hrSU3: 35/25 SU3: 35/25 20 lbs.SU4: 35/25 SU4: 35/25

Week 7Monday Tuesday Wednesday Thursday Friday SaturdayPU1: 40/10 AER: 27 min PU1: 40/10 INT: 8x400m PU1: 40/10 AER: 27 minPU2: 40/10 PU2: 40/10 1:40/.25 mi PU2: 40/10PU3: 40/15 RUN: 4 mi PU3: 40/15 Rec: 3:20 PU3: 40/15 RUN: 4 miPU4: 35/15 7:30/mi PU4: 35/15 PU4: 35/15 7:30/miPU5: 35/15 PU5: 35/15 AER: 27 min PU5: 35/15SU1: 50/10 SU1: 50/10 SU1: 50/10SU2: 50/10 SU2: 50/10 SU2: 50/10SU3: 35/20 SU3: 35/20 SU3: 35/20SU4: 35/20 SU4: 35/20 SU4: 35/20

Week 8Monday Tuesday Wednesday Thursday Friday SaturdayPU1: 40/10 AER: 27 min PU1: 40/10 INT: 8 x 400m APFT: AER: 27 minPU2: 40/10 PU2: 40/10 1:40/.25 mi 2 min. PUPU3: 40/15 RUN: 4 mi. PU3: 40/15 Rec: 3:20 2 min. SU RUN: 4 miPU4: 35/15 7:30/mi PU4: 35/15 7:30/miPU5: 35/15 PU5: 35/15 AER: 27 min FM:SU1: 50/10 SU1: 50/10 7 miSU2: 50/10 SU2: 50/10 2.5 mi/hrSU3: 35/20 SU3: 35/20 25 lbs.SU4: 35/20 SU4: 35/20

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Table 2: Sample Advanced Fitness Improvement ProgramSunday Monday Wednesday Friday SaturdayRun according Chest Back Legs Calisthenics workoutto program Shoulder Biceps as described on pages 1-2recommended Tricepson pages 1-2,5

Bench press Pull-ups Squats Push-up/Sit-up workout-3 sets @ 70% -3 sets -3 sets as listed on pages 2-5 1 rep max as many as 8-12 reps 8-12 reps possible

Push-ups Lat Pulldown Leg curlsAs outlined -3 sets -3 setson pages 2-3 8-12 reps 8-12 reps

Military Press Dumbell curls Calf raises-3 sets -3 sets -3 sets 8-12 reps 8-12 reps 10-15 reps

Tricep Pushdown Sit-up workout Run according-3 sets as listed on to workout on 8-12 reps pages 4-5 pages 1-2, 5

Run according Run accordingto workout on to workout onpages 1-2, 5 pages 1-2, 5

NOTE: Tuesdays and Thursdays are active rest days or are open for training in other areas specific to your needs. As always, be wary of overtraining.