Air Force Basic Training Exercises To Prepare You

Physical preparation is a crucial aspect of Air Force Basic Training (BMT). The exercises and workouts you do before arriving at Lackland Air Force Base in San Antonio, Texas, can significantly impact your performance during training. The Air Force has specific fitness standards that all recruits must meet, and being prepared can reduce your risk of injury and help you succeed in the program.

The Air Force uses the Physical Ability and Stamina Test (PAST) to evaluate a recruit's physical fitness level. The test consists of three exercises: push-ups, sit-ups, and a 1.5-mile run. To pass the test, you must meet the minimum scores for your age group. For men, this means performing at least 33 push-ups, 42 sit-ups, and running 1.5 miles in 10:23 minutes or less. For women, the minimum scores are 27 push-ups, 32 sit-ups, and a 1.5-mile run time of 11:43 minutes or less.

Here are some exercises you can do to prepare for Air Force Basic Training:

Upper Body Exercises

Push-ups: This exercise is essential for building chest, shoulder, and tricep strength. To perform a push-up, start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position.
Incline dumbbell press: This exercise targets the upper chest muscles. Sit on an incline bench and hold a dumbbell in each hand. Press the dumbbells upwards, extending your arms fully, then lower them back down to the starting position.
Bent-over dumbbell rows: This exercise targets the back and arm muscles. Hold a dumbbell in each hand and bend over at the waist, keeping your back straight. Let your arms hang straight down from your shoulders, then lift the dumbbells up to your sides until your elbows are at a 90-degree angle.

Lower Body Exercises

Squats: This exercise targets the leg muscles. Stand with your feet shoulder-width apart and hold your hands by your sides. Lower your body down into a squat, keeping your back straight and your knees behind your toes. Push back up to the starting position.
Lunges: This exercise targets the leg muscles. Stand with your feet together and take a large step forward with one foot. Lower your body down into a lunge, keeping your back straight and your front knee behind your toes. Push back up to the starting position and repeat with the other leg.
Calf raises: This exercise targets the calf muscles. Stand on a step or platform and raise up onto your tiptoes, then lower back down to the starting position.

Core Exercises

Plank: This exercise targets the core muscles. Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Hold this position for as long as possible, engaging your core muscles to support your body.
Russian twists: This exercise targets the oblique muscles. Sit on the floor with your knees bent and feet flat. Lean back slightly and hold a weight or medicine ball in front of your chest. Twist your torso from side to side, touching the weight to the ground beside you.
Leg raises: This exercise targets the lower abs. Lie on your back with your arms extended overhead and raise your legs straight up towards the ceiling. Lower your legs back down to the starting position.

Cardio Exercises

Running: Running is an essential part of Air Force Basic Training. To prepare, start a running program that gradually increases your distance and intensity over time.
Swimming: Swimming is a low-impact exercise that can help improve your cardiovascular fitness without putting excessive strain on your joints. Try to swim for at least 30 minutes per session.
Cycling: Cycling is another low-impact exercise that can help improve your cardiovascular fitness. Try to cycle for at least 30 minutes per session.

Sample Workout Plan

Here's a sample workout plan you can follow to prepare for Air Force Basic Training:

Monday (Upper Body):

Push-ups: 3 sets of 10 reps
Incline dumbbell press: 3 sets of 10 reps
Bent-over dumbbell rows: 3 sets of 10 reps

Tuesday (Lower Body):

Squats: 3 sets of 10 reps
Lunges: 3 sets of 10 reps (per leg)
Calf raises: 3 sets of 15 reps

Wednesday (Rest day)

Thursday (Core):

Plank: 3 sets of 60-second hold
Russian twists: 3 sets of 10 reps
Leg raises: 3 sets of 10 reps

Friday (Cardio):

Running: 30 minutes at moderate intensity
Swimming or cycling: 30 minutes at moderate intensity

Saturday and Sunday (Rest days)

Remember to always warm up before your workout and cool down afterwards to prevent injury. It's also essential to listen to your body and rest when needed. With consistent practice and dedication, you can improve your physical fitness and prepare yourself for the demands of Air Force Basic Training.

Air Force Basic Training Workout Tips

Here are some additional tips to help you prepare for Air Force Basic Training:

Start slowly and gradually increase your intensity and duration over time.
Focus on proper form and technique when performing exercises.
Incorporate variety in your workout routine to avoid plateaus and prevent overuse injuries.
Make sure to warm up before your workout and cool down afterwards to prevent injury.
Listen to your body and rest when needed.
Stay hydrated and fuel your body with a balanced diet.

Common Air Force Basic Training Injuries

Here are some common injuries that can occur during Air Force Basic Training:

Shin splints: This is a common overuse injury that occurs when the muscles and tendons in the lower leg become inflamed.
Stress fractures: This is a common overuse injury that occurs when a bone becomes weakened and develops a small crack.
Tendinitis: This is a common overuse injury that occurs when the tendons become inflamed.
Heat-related illnesses: This can occur when the body becomes overheated and unable to cool itself properly.

Prevention and Treatment

To prevent injuries during Air Force Basic Training, it's essential to:

Start slowly and gradually increase your intensity and duration over time.
Focus on proper form and technique when performing exercises.
Incorporate variety in your workout routine to avoid plateaus and prevent overuse injuries.
Make sure to warm up before your workout and cool down afterwards to prevent injury.
Listen to your body and rest when needed.
Stay hydrated and fuel your body with a balanced diet.

If you do experience an injury, it's essential to seek medical attention immediately. The Air Force has a team of medical professionals who can provide treatment and guidance to help you recover.

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Frequently Asked Questions

What is the Air Force Basic Training workout plan?

The Air Force Basic Training workout plan is a comprehensive program designed to prepare recruits for the physical demands of basic training. The plan includes a variety of exercises and workouts that target different muscle groups and improve cardiovascular fitness.

How long is Air Force Basic Training?

Air Force Basic Training is approximately 7.5 weeks long.

What are the physical fitness standards for Air Force Basic Training?

The physical fitness standards for Air Force Basic Training include performing at least 33 push-ups, 42 sit-ups, and running 1.5 miles in 10:23 minutes or less for men. For women, the minimum scores are 27 push-ups, 32 sit-ups, and a 1.5-mile run time of 11:43 minutes or less.

How can I prepare for Air Force Basic Training?

You can prepare for Air Force Basic Training by following a comprehensive workout plan that targets different muscle groups and improves cardiovascular fitness. It's also essential to focus on proper form and technique when performing exercises, incorporate variety in your workout routine, and listen to your body and rest when needed.