Preparatory Strength and

Endurance Training for

U.S. Army Basic Combat
Training
Paul C. Henning, PhD, CSCS,1 Andy V. Khamoui, MS, CSCS,1 and Lee E. Brown, EdD, CSCS*D, FNSCA2
1
Department of Nutrition, Food, and Exercise Sciences, The Florida State University, Tallahassee, Florida; and
2
Department of Kinesiology, California State University, Fullerton, Fullerton, California

SUMMARY Consequently, many prospective sol- human element and identifies specific
diers are discharged (11) or injured steps to prepare the special operations
PROSPECTIVE RECRUITS ENTER-
during BCT (10,15). Previous research soldier for a variety of challenges they
ING BASIC COMBAT TRAINING
has documented the importance of face. THOR3 also prioritizes program
(BCT) WITHOUT ADEQUATE
physical conditioning before attending design considerations and methods to
STRENGTH AND ENDURANCE better educate, train, and monitor the
BCT (12,13). Potential recruits consid-
CONDITIONING MAY BE PREDIS- ering service in the military should be special operations soldier and enhance
POSED TO FAILING THE ARMY physically prepared to ensure a smooth their physical development.
PHYSICAL FITNESS TEST (APFT) transition into BCT, attenuate the risk The role of the strength and condition-
AND/OR OBTAINING MUSCULO- of injuries, and increase the likelihood ing professional in training tactical
SKELETAL INJURIES, RESULTING IN of graduation. operators may also attract the attention
SUBSEQUENT DISCHARGE FROM
Recently, the strength and condition- of civilians planning to enter the military
THE ARMY. THEREFORE, THE
ing professional has become an impor- who seek professional knowledge on
PURPOSE OF THIS ARTICLE IS TO being physically prepared for BCT.
tant resource for law enforcement
OVERVIEW THE PHYSICAL Therefore, the purpose of this article
personnel, firefighters, and Special
DEMANDS OF BCT AND PRESENT is to introduce BCT to the strength and
Forces soldiers hoping to enhance
GUIDELINES FOR THE STRENGTH conditioning professionals and provide
physical readiness for their respective
AND CONDITIONING PROFES- occupational tasks. The increased de- guidelines for preparatory strength and
SIONAL TASKED WITH TRAINING mand for strength and conditioning endurance training.
THE PROSPECTIVE RECRUIT. professionals illustrates their value to
organizations associated with tactical
operations (e.g., Special Forces) (26). UNITED STATES ARMY BASIC
COMBAT TRAINING
INTRODUCTION Notably, it indicates that these organ-
BCT has recently been extended from 9
he U.S. Army requires all izations recognize the value of pro-

T enlisted soldiers to successfully

complete basic combat training
(BCT). This entry-level training deter-
fessional knowledge in designing and
implementing task-specific training
programs that are intended to physi-
to 10 weeks (Schloesser K. The Top Ten
Basic Training Changes. Army News
Service. 2010) and is identical for all Army
Active Duty, Army Reserve, and Army
mines suitability of the prospective cally prepare soldiers for the modern
National Guard recruits. This training
solider for the armed forces while also battlefield. The recent implementation
provides individuals with the fundamen-
providing recruits a platform to obtain of the Special Operations Command
tals of soldiering-spanning warrior tasks,
proficiency in basic soldier skills, Tactical Human Optimization, Rapid
physical training, combative tactics, and
regardless of their military occupa- Rehabilitation and Reconditioning
tional specialty. Unfortunately, many (THOR3) program into the Special
KEY WORDS:
recruits entering BCT do not possess Operations Community provides sup-
basic combat training; military
an adequate level of physical condi- port for this assertion (17). This
performance; physical conditioning
tioning to manage these demands. program focuses on the irreplaceable

48 VOLUME 33 | NUMBER 5 | OCTOBER 2011 Copyright Ó National Strength and Conditioning Association
military customs and courtesies. The as a culminating special tactical field were the most common overuse
typical daily schedule of a basic training training exercise. At predetermined injuries in basic training (Figure 1).
recruit is highly structured, with specific time points during BCT, recruits These types of injuries occur from
activities designated at certain times undergo the Army Physical Fitness microtrauma due to a sudden increase
(Table 1). Times can change depending Test (APFT) to assess physical apti- in physical activity conducted during
on location, command guidance, or tude. Routine administration of the BCT (e.g., running) (21–23). Previous
when drill sergeants deem appropriate. APFT occurs throughout a soldier’s research demonstrated that high run-
From an organizational perspective, enlistment period to ensure they main- ning volumes in endurance athletes
BCT consists of 3 phases (Table 2). tain an adequate level of physical and basic military trainees are associ-
At each successive phase of training, conditioning. In addition, performance ated with higher injury rates (8,14,16).
recruits receive greater responsibility, on this test is important when being
Although the army has traditionally
privileges, and independence. The considered for promotion. Recently,
focused on high volume running for
specific physical components of phase more advanced training such as new
training purposes, new approaches that
I include calisthenics, muscular endur- battle drills, rifle marksmanship, ad-
entail reduced running volume are
ance training, running, basic marching vanced combative techniques, and
currently being considered. Studies
drills, and combative techniques. Other modernized medical training have
conducted in 3 military services
physically demanding tasks in phase I been incorporated into BCT (Schloess-
showed that reducing running mileage
include a confidence course, which er K. The Top Ten Basic Training
attenuates the occurrence of injuries
requires recruits to navigate through Changes. Army News Service. 2010).
without jeopardizing improvements in
several obstacles at various heights aerobic fitness (8,27). Musculoskeletal
INJURY AND ATTRITION IN BASIC
(e.g., climbing and traversing rope COMBAT TRAINING injuries are also associated with the
ladders and bridges), bayonet train- Musculoskeletal overuse injuries (e.g., rigors of marching and load carriage
ing, and personnel-carrying methods. strains, sprains, stress fractures) remain (8,9,20). It has been previously re-
Phase II includes daily physical training a problem during physically demand- ported that 3 to 6% of male recruits
along with drill and ceremony training. ing environments, such as BCT. Rec- and even higher percentages of female
Recruits will also perform a tactical ently, Finestone et al (3) investigated recruits acquire stress fractures during
foot march, engagement skills, and the epidemiology of overuse injuries BCT (4). Collectively, these musculo-
situational training exercises along among female and male recruits in an skeletal injuries have a negative impact
with a timed obstacle course. Israeli light infantry basic training cycle because recruits lose training days
During phase III, a 10- and 15-km and found that stress fractures (females during BCT and it increases medical
tactical foot march is conducted as well only), anterior knee pain, and back pain costs (23).

Table 1
Typical daily schedule for basic combat training
Time (h) Activity Description

0500 Wake-up Wake up and perform personal morning tasks

0530 PT Line up in company area, perform morning physical training (calisthenics and running)
0630 Breakfast
0830 Training Begin the day’s scheduled training exercises
1200 Lunch
1300 Training Continue the day’s scheduled training exercises
1700 Dinner
1800 Drill sergeant time Time for drill Sergeants to talk to the recruits about any subject they may think requires
attention. Mail call performed during this time.
2030 Personal time Time for recruits to engage in personal activities (i.e. writing letters, laundry, showering,
relaxing). Recruits also catch up on platoon duties during this period.
2130 Lights-out
PT = physical training.

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Strength and Endurance Training for BCT

Table 2
Physical aspects of basic combat training by phase

Component of BCT Physical aspects

Phase I Daily PRT (running, calisthenics)
Marching drills
Combat skills
Bayonet training
Personnel-carrying methods
Phase II Daily PRT (running, calisthenics)
Tactical foot march
Engagement skills
STX
Phase III Daily PRT (running, calisthenics)
10- and 15-km foot marches
FTX
APFT 2 minutes of sit-ups
2 minutes of push-ups
2-mile timed run
APRT 60-yd shuttle run
1-min rower exercise
Standing long-jump
1-min push-ups
1.5-mile timed run
ACRT Executed in full gear and consists of an obstacle course comprised: 400-m run, hurdles, high crawl, casualty
drag, and a series of short agility sprints
ACRT = Army Combat Readiness Test; APFT = Army Physical Fitness Test; APRT = Army Physical Readiness Test; BCT = basic combat training;
FTX = field training exercises; PRT = physical readiness training; STX = situational training exercises.

Knapik et al. (11) examined injury rates greater risk of injury and 49% higher A study by Knapik et al. (15)
and risk factors associated with dis- utilization of health care. Further, Fine- examined relationships between in-
charge from BCT to identify potential stone et al. (3) showed that stress juries and measures of performance in
contributors to injury. They observed fractures were significantly greater in a subsample of subjects attending
that 102 of 756 men and 108 of 474 women than men during a 16-week BCT. They reported that fewer
women were discharged during BCT. basic training program. Lower body push-ups, slower 3.2-km run times,
The primary risk factors associated with mass index was the only variable lower peak V_ O2 measurements, and
discharge were medical recommenda- identified as a risk factor for stress cigarette smoking were strong risk
tions for removal and inadequate per- fractures among female recruits; how- factors for time-loss injuries in both
formance on any of the 3 APFT events. ever, it does not explain the differential men and women. These investiga-
The lack of physical preparation before responses between female and male tions suggest that inadequate pre-
BCT and being overweight may also be recruits. The authors concluded that paratory physical conditioning
major risk factors for sustaining injuries there may be an intrinsic difference results in poor APFT performance
during BCT. Cowan et al. (2) demon- between male and female bone proper- and increased risk of musculoskeletal
strated that exceeding body fat stand- ties with respect to fatigue resistance injuries, thus contributing to attrition
ards of men were associated with a 47% that may confer a protective effect. from BCT.

50 VOLUME 33 | NUMBER 5 | OCTOBER 2011

 (Training Circular [TC] 3-22-20.
Army Physical Readiness Training. Wash-
ington, DC: Headquarters, Department
of the Army, 2010). A soldier receives
1 point for every correct push-up and sit-
up completed within 2 minutes. Re-
garding the timed 2-mile run, points are
scored depending on how fast a soldier
completes the test. A soldier scores 1
point for every 6 seconds faster than their
sex- and age-adjusted passing run time.
As an example, a 17- to 21-year-old man
would need a minimum (50 points per
event) of 35 push-ups, 47 sit-ups, and
16:36 on the 2-mile run to pass the
APFT for BCT, whereas a woman in the
same age group would need 13 push-
ups, 47 sit-ups, and 19:42 on the 2-mile
Figure 1. Common overuse injuries during basic training. run. To obtain maximum scores on the
APFT (100 points per event), a man in
this same age group would be required
to perform 71 push-ups, 78 sit-ups, and
PREPARATORY STRENGTH AND athletes in a different context, and
13:00 on the 2-mile run and a female
ENDURANCE TRAINING FOR BASIC incoming recruits should be exposed
COMBAT TRAINING would need 42 push-ups, 78 sit-ups, and
to a similar training experience. 15:36 on the 2-mile run. Tables for each
As with any training regimen, program
design influences adaptive responses. The goals of a conditioning program APFT event, separated by age and
More specifically, the particular pre- before BCTare acquisition of the physical gender, can be found in training circular
scription or configuration of program characteristics needed to successfully (TC) 3-22.20 (Training Circular [TC]
variables will elicit specific adaptations. complete and graduate from BCT. This 3-22-20. Army Physical Readiness Train-
Table 3 presents various trainable requires the recruit to have the capacity ing. Washington, DC: Headquarters,
performance outcomes within a mili- to complete the physical tasks in all Department of the Army, 2010).
tary context (1,7). These components 3 phases of BCT along with the APFT. Although the Army currently adminis-
are essentially the same training goals The APFT assesses upper and lower ters the APFT, it is currently developing
of an athlete requiring multiple aspects body muscular endurance and cardiore- and testing 2 new assessments called the
of the performance spectrum. As such, spiratory endurance. It consists of 3 events Army Physical Readiness Test (APRT)
the approach to training in a military performed in the following sequence: (a) and the Army Combat Readiness Test
paradigm should model strength and 2 minutes of push-ups, (b) 2 minutes of (ACRT) that will align with physical
conditioning programs in athletics sit-ups, and (c) timed 2-mile run. Soldiers readiness training outlined in TC
to some degree, given that soldiers in BCT must attain 50 points in each 3-22.20. The new APRT will consist of
and athletes require similar physical event and an overall score of 150 points 5 events, including a 60-yard shuttle run,
characteristics to perform their given to pass the test. A maximum score of 100 1-minute rower (exercise outlined in TC
tasks. In other words, soldiers represent points can be obtained on each event 3-22.20), standing long jump, 1-minute

Table 3
Performance outcomes in a military context
Performance Performance Description
component subcomponent

Endurance Cardiorespiratory endurance Ability to take in and utilize oxygen during aerobic exercise
Muscular endurance Ability of muscle groups to produce force for prolonged periods
Strength Muscular strength Maximum force generated by muscles in a single effort
Power Ability to exert force over a given distance in a short period (work rate)

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52

Strength and Endurance Training for BCT

Table 4
Summary of studies examining effects of strength training and endurance training on basic combat training--relevant tasks
VOLUME 33 | NUMBER 5 | OCTOBER 2011

Authors Subjects Groups Intervention Performance Results Conclusions

measures

Hendrickson Recreationally active  ST (n = 18)  ST  1RM squat  ST CT improved

et al. (6) women (n = 56),  ET (n = 13) Non-linear  1RM bench Increased squat, bench performance in all
aged 18–26 y  CT (n = 15) periodized, full-body press press, BPT, RLC, LC military occupational
exercises  BPT (p , 0.05) tasks without
 ET  Squat jump PP  ET interfering in
Continuous running  _ 2peak
Vo _ 2peak,
Increased run, Vo strength, power, and
or intervals  3.2-km LC squat, LC, RLC (p , 0.05) endurance
 CT  3.2-km run  CT development
Both ST and ET  RLC Increased squat, bench compared with ST
programs _ 2peak, run, LC,
press, BPT, Vo and ET alone
concurrently RLC (p , 0.05)
Kraemer Untrained women  Periodized  Strength-power  1RM squat  Both groups significantly A long-term, nonlinear
et al. (n = 93) strength-power Nonlinear,  1RM bench (p , 0.05) improved all periodized, full-body
(18) approach periodized, full-body press performance measures resistance training
(n = 17) exercises; explosive  1RM high pull  Only strength-power program improves
 Periodized movements, 3–8RM  Squat jump PP approach significantly performance
strength- loads  BPT PP (p , 0.05) improved 1RM parameters relevant
hypertrophy  Strength-  Squat high pull to BCT
approach hypertrophy endurance
(n = 18) Nonlinear, periodized  1RM box lift
full-body exercises;  Repetitive box
slower movements, lift
8–12RM loads  2-mile loaded
run
 APFT
Kraemer Male soldiers  RT + ET  RT  APFT  All groups significantly RT and ET performed
et al. (19) (n = 35)  RT Nonlinear, periodized  Vertical jump improved push-ups independently and in
 ET full-body exercises, height  All groups significantly combination induced
loads and volumes  Loaded 2-mile improved sit-ups except RT favorable
for strength and run + ET adaptations in BCT-
hypertrophy  RT + ET and ET significantly relevant tasks
 ET improved 2-mile run time
Long distance and  RT + ET and RT improved
sprint intervals vertical jump height
 RT + ET  Only RT + ET improved
Same as RT and ET, loaded 2-mile run
but separated by 5- performance
to 6-h recovery
 of push-ups, and a 1.5-mile run. The

PP = peak power; RLC = repetitive lift and carry; RT = resistance training only; RT + ET = resistance training + endurance training; 1RM = 1 repetition maximum; ST = strength training.
APFT = Army Physical Fitness Test; BCT = basic combat training; BPT = bench press throw; CT = combined strength and endurance training; ET = endurance training only; LC = load carriage;
tasks. The periodized
performance in most
ACRT will incorporate combat relevant

program improved
training improved

degree (ruck run)

a military-specific
tasks and provide a more accurate

task to a greater
nonperiodized
assessment of the soldier’s ability to
Periodized and
perform combat specific tasks. This test
will be performed in the Army Combat
Uniform and Advanced Combat Hel-
met while carrying a weapon. It will
include a 400-m run, hurdles, a high
crawl, casualty drag, sprints, and several

improved 1RM squat, push-

improved 1RM bench press,

periodized versus constant

 Ruck run time significantly
1RM squat, push-ups, and

other movement drills.

ups, 2-mile run, and ruck

Significantly (p , 0.05)

Significantly (p , 0.05)
The tasks required during BCT, the

(p , 0.05) less after

APFT, and the proposed new assess-
 Constant intensity

ments include a wide range of physical

activities, thus requiring diverse attrib-
 Periodized

utes encompassing the primary perfor-

run time

intensity
ruck run

mance components of strength and

endurance. Therefore, a training pro-
gram needs to appropriately address
each component. The next section will
briefly review studies containing appli-
ups, push-ups,
challenge (sit-

cations to the physical components of

 Army ranger

10-km ruck
2-mile run,
 1RM bench
 1RM squat

BCT. Aspects of the training interven-

tions utilized in these investigations were
press

run)

incorporated into the sample training

program we have provided in Table 6.
(continued )
Table 4

intensity80% 1RM for

Transfer of Training
varied weekly (e.g.,
loads of 50–105%
Load and volume

Several studies have examined the

training effects on BCT-relevant out-
all exercises

come measures, including general

 Periodized

 Constant

(strength, power, and aerobic and ana-

erobic capacities) and military-specific
1RM)

performance (load carriage and repeti-

tive load lifts) (Table 4) (6,18,19,25).
Schiotz et al. (25) investigated the impact
of linear progression training versus
a constant-intensity design on strength
 Periodized

intensity
 Constant

(1 repetition maximum [1RM] bench

press and 1RM squat) and components
of the Army Ranger challenge assess-
ment (push-ups, sit-ups, a 2-mile run, and
a 10-km run in Army Combat Uniform
with a 15-kg pack and rifle) in male
Male ROTC cadets

Reserve Officer Training Corps cadets.

The constant-intensity training program
(n = 14)

used a load of 80% 1RM, whereas the

linear progression program used variable
weekly intensity and volume assign-
ments. In addition, all subjects performed
identical aerobic conditioning (intervals
and long distance with and without load
et al.
Schiotz

carriage) 4 days a week immediately

(25)

after the resistance training sessions.

Performance improved significantly after

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Strength and Endurance Training for BCT

Table 5
Preparatory 12-week strength training and endurance training guidelines for basic combat training

Mesocycle Week ST prescription ET prescription

— 1 Familiarization period; establish initial training loads
1 2–5 Frequency Frequency
23/wk 23/wk
Sets/reps/rest Mode/intensity/duration
Day 1: 33 12RM, 90 s Day 1: LSD, 70–75% APMHR, 20–30 min
Day 2: 33 8–10RM, 120 s Day 2: intervals (4 3 100 m, 2 3 200 m)
— 6 Active recovery; adjust loading as needed for next mesocycle
2 7–10 Frequency Frequency
33/wk 33/wk
Sets/reps/rest Mode/intensity/duration
Day 1: 33 12RM, 90 s Day 1: intervals (4 3 400 m)*
Day 2: 33 8–10RM, 120 s Day 2: LSD, 75%–80% APMHR, 20–30 min
Day 3: 33 6–7RM, 150–180 s Day 3: intervals (4 3 200 m, 4 3 400 m, 2 3 800 m)
— 11 Active recovery; adjust loading as needed for next mesocycle
3 12–15 Frequency Frequency
33/wk 33/wk
Sets/reps/rest Mode/intensity/duration
Day 1: 33 12RM, 90 s Day 1: intervals (6 3 400 m)†
Day 2: 33 6–8RM, 150 s Day 2: LSD, 80–85% APMHR, 20–30 min
Day 3: 33 4–5RM, 180 s Day 3: intervals (6 3 200 m, 6 3 400 m, 4 3 800 m)
— 16 Rest and recovery before basic combat training
Set and repetition assignments on a given day are for all exercises.

*Perform 5-km unloaded marching twice per mesocycle instead of the prescribed activity.

†Perform 5-km marching with standard load (15.87 kg) twice per mesocycle instead of the prescribed activity.

APMHR = age-predicted maximum heart rate; ET = endurance training; LSD = long slow distance; reps = repetitions; RM = repetitions maximum;
ST = strength training.

both the programs, which demonstrates lasting 6 months in duration on the prescribed for both the programs. Both
the utility of 2 different resistance APFT as well as general physical and training regimens induced favorable
training models on tasks relevant to military performance tasks in women. adaptations as indicated by improve-
BCT. However, the linear progression Two of those programs utilized an ments in all events of the APFT. The
program significantly enhanced perfor- approach consisting of full-body resis- combination of resistance and endurance
mance on a military-specific task (loaded tance exercises; however, one integrated training improved BCT tasks more than
10-km march) to a greater degree than strength and power with respect to aerobic-only training, thus supporting the
constant-intensity training. movement velocity and load (explosive use of resistance training. A similar study
The utility of linear progression programs movements, 3–8RM loads), whereas the of shorter duration (12 weeks, 4 ses-
has been demonstrated in other studies other assimilated strength with hypertro- sions/wk) also reported performance
(6,18,19). Kraemer et al. (18) examined phy (slow movements, 8–12RM loads). improvements in BCT-relevant activities,
the impact of different training programs Supplemental aerobic exercise was also such as push-ups, sit-ups, and loaded

54 VOLUME 33 | NUMBER 5 | OCTOBER 2011

 Table 6
Sample strength and endurance exercises for mesocycle 2 of pre--basic combat training conditioning program

Strength exercises Endurance exercises

Day 1
High pull Interval training
Squat Can be performed on track at various distances:
Bench press  Sprint straights, walk corners
Lat pull-down  43 400 m (assignments depending on training status of
Shoulder press individual)
Incline sit-ups (20–30 reps)  Performed at maximal to near-maximal intensity
Leg raises (20–30 reps)  1:2 work to rest ratio, decrease rest as tolerated
 Twice during mesocycle, perform 5-km unloaded marching instead
Day 2
Push press LSD
Leg press Intensity: 75–80% APMHR
Straight leg deadlift Duration: 20–30 min
Incline dumbbell press
Barbell row
Upright row
Sit-ups (holding the feet down) (20–30 reps)
Leg raises (20–30 reps)
Day 3
High pull Interval training
Squat Can be performed on track at various distances:
Straight leg deadlift  Sprint straights, walk corners
Flat dumbbell press  43 200 m, 43 400 m, 23 800 m (assignments depending on
Barbell row training status of individual)
Shoulder press  Performed at maximal to near-maximal intensity
Incline sit-ups (20–30 reps)  1:2 work to rest ratio, decrease rest as tolerated
Leg raises (20–30 reps)
APMHR = age-predicted maximum heart rate; LSD = long slow distance; reps repetitions.

2-mile run time (19). The literature (30-minute steady state exercise at performance, repetitive lift and carry, and
clearly supports the efficacy of combined 80–85% of maximum heart rate). The load carriage. Collectively, these findings
training utilizing strength and endurance resistance training group was prescribed indicate that a concurrent training pro-
training in a progressive manner. an undulating periodized model for the gram can improve military-specific per-
Most recently, Hendrickson et al. (6) duration of the study. The concurrent formance without adversely affecting
investigated the influence of endurance, training group performed the same strength, power, or endurance capacity
resistance, or concurrent training on programs as the endurance and resis- compared with resistance or endurance
strength (1RM bench press and 1RM tance training groups in the same session training independently. Thus, combined
squat), power (bench press throw and within the same day. The resistance- strength and endurance training can be
squat jump), 3.2-km run time, and trained group demonstrated significant an effective method to prepare for BCT.
military-specific task performance. Sub- improvements in 1RM squat, 1RM
jects trained 3 times per week on bench press, bench press throw, re- SAMPLE PRE-BCT TRAINING
nonconsecutive days for an 8-week petitive lift and carry, and load carriage. PROGRAM
period. The endurance training program The endurance-trained group improved The literature reviewed above high-
consisted of moderate intensity exercise in 3.2-km run performance, 1RM squat, lights the efficacy of variety in exercise
(30-minute steady state exercise at 70%– repetitive lift and carry, and load carriage. modes, which mainly consists of com-
85% maximum heart rate), interval In similar fashion, the concurrent group bined strength and endurance exercise
exercise over distances ranging from improved in 1RM squat, 1RM bench along with military specific tasks
200 to 1600 m, or threshold exercise press, bench press throw, 3.2-km run (e.g., load carriage). The diversity of

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Strength and Endurance Training for BCT

exercises conferring positive adapta- conditioning professional after assess- recommendations and may be altered
tions reflects the expansive physical ing the prospective recruit’s initial as desired by the strength and condi-
attributes required of the prospective fitness level. The resistance aspect tioning professional. Although we did
soldier to successfully navigate through integrates total body exercises pre- not address nutritional strategies, we
BCT and ensuing combat operations. scribed in a nonlinear fashion, with recommend that strength and condi-
Based on the literature reviewed, 3 sets of 12 RM or 8–10RM (light and tioning professionals provide guidance
moderate loads) on a given training on the contributions of nutrient intake
a 12-week combined modality training
day. The strength and conditioning to performance and recovery. If needed,
program has been developed to improve
professional may need to implement it may be worthwhile to consult a
the physical conditioning of recruits and
load reductions on subsequent sets to registered dietician to optimize the
potentially increase success and reten-
sustain the desired repetition range. recruit’s diet. Strength and conditioning
tion in BCT (Table 5). This program
professionals should also inform recruits
consists of three 4-week long training In mesocycles 2 and 3, the number of
of other factors related to injury pre-
blocks (mesocycles), each separated by training sessions has increased from 2 to
vention and performance, such as
1 week of active recovery (recreational 3 times per week for each exercise mode.
stretching, overreaching, or overtrain-
activities). This 1-week unloading period The aerobic component incorporates
ing. Although we have made an earnest
also provides an opportunity to modify a higher intensity of LSD and a higher attempt to provide an evidence-based
loading should any adaptation occur volume of interval training. Also, accord- training approach, limited data exist on
during a given mesocycle, therefore ing to a recruit’s specific adaptation and effective training strategies before BCT
maintaining the appropriate training fitness levels, the strength and condi- that may increase the likelihood of
intensity. An unloading week has also tioning professional can decrease resting graduation. Future investigations that
been provided at the end of training to time between intervals to increase in- examine the efficacy of a pre-BCT
allow for rest and recovery before tensity. Furthermore, two 5-km un- program similar to the one outlined in
beginning BCT. The duration of this loaded marches and two 5-km loaded this article may produce useful infor-
program should be adequate, given that marches (15.67 kg = ;35 lb) have been mation concerning program design for
performance gains have been observed integrated into mesocycles 2 and 3, prospective recruits.
in untrained and recreationally-active respectively. These marches will intro-
men and women after 8 weeks of duce the potential soldier to a critical CONCLUSIONS
training (5,6). military task (load carriage) and can be The distinctive physical demands
The first mesocycle consists of 2 aerobic performed instead of interval training. encountered during BCT can place
and 2 resistance training sessions per The resistance component continues in a substantial burden on the prospective
week. Performing both modes on the a daily/weekly undulating fashion, but soldier with an inadequate level of
same day gives a training frequency of with the addition of a heavy load day (# conditioning. As such, the goal of
2 sessions per week. Conducting both 7RM). Another addition to the resistance a training program for a prospective
modes in succession or with a recovery exercise aspect includes the incorpora- recruit is to increase strength and
period between has been utilized in tion of power exercises, such as the high endurance to minimize the likelihood
previous studies reporting positive per- pull and push press. The strength and of attrition during BCT. The tasks
formance gains (6,19). Thus, the decision conditioning professional should coach associated with BCT span the entire
to perform both modes in succession or proper technique and supervise recruits performance spectrum, including aero-
with a multihour intersession recovery closely when performing these exercises bic capacity, anaerobic capacity,
period should be chosen at the discretion to reduce the likelihood of injury. In strength, power, and muscular endur-
ance. Moreover, these characteristics
of the prospective recruit and strength mesocycle 3, loads have increased on 2 of
are applied to occupational tasks (e.g.,
and conditioning professional. The low the training days (8–10RM to 6–8RM,
load carriage, casualty rescue). There-
frequency of training for each exercise and 6–7RM to 4–5RM). Thus, pro-
fore, the strength and conditioning
mode is intended to act as a transition gression in the last 2 mesocycles has
professional should strive to develop
period promoting adherence while still been implemented by the addition of
appropriate levels of these performance
providing an adequate stimulus, assum- a higher-volume and higher-intensity
traits when training the prospective
ing a previously sedentary or minimally aerobic exercise, increases in resistance
soldier. Although this can pose a con-
active lifestyle in the prospective recruit. loading, resistance exercises targeting
siderable program design issue given the
The aerobic component consists of a different performance parameter
wide variety of training goals, favorable
1 day of long slow distance (LSD) at (power), and a greater training frequency. outcomes may be attained with appro-
70–75% of age-predicted maximum Sample strength and endurance exer- priate planning. The literature indicates
heart rate and 1 day of interval training cises for the second mesocycle have that this can be achieved with pro-
beginning at a lower volume. This can been provided in Table 6. The exer- gressive strength training of all major
also be adjusted by the strength and cises listed should be considered as muscle groups (3–4 d/wk, with

56 VOLUME 33 | NUMBER 5 | OCTOBER 2011

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