DETERMINING YOUR CURRENT FITNESS LEVEL FOR USCG BASIC TRAINING
DETERMINING
YOUR CURRENT
FITNESS LEVEL
FOR
USCG BASIC TRAINING
DETERMINING
YOUR CURRENT
FITNESS LEVEL
FOR
USCG BASIC TRAINING
GO FROM WHERE YOU ARE NOW
TO WHERE YOU NEED TO BE
ON DAY ZERO ONE
GO FROM WHERE
YOU ARE NOW
TO WHERE YOU
NEED TO BE
ON DAY ZERO ONE
The purpose of this page is to give you an idea of the 5 fitness level types that I created. If you want to determine your current fitness level for USCG Basic Training, then take this brief quiz to find out. It’ll take you less than 5 minutes to fill out. I will e-mail you back with your result so that you know where your starting point is. From there you are only 1 step away from getting your copy of the fitness success program that will ensure your success in Coast Guard Boot Camp. These normally run for $19.97 but are FREE for a limited time.
The criteria I used to create the 5 fitness types is a combination of body composition, prior/current exercise style, and current performance on the Coast Guard Physical Fitness Test (PFT) – the same one you’ll be taking when you’re in Cape May. If you haven’t tested your PFT numbers yet, I suggest you do so because you will need to know them to complete the fitness level quiz.
The 5 fitness types are:
1. The I’m Overweight Type
2. The I’m Thin and Weak and Can’t Do a Pushup Type
3. The I’m Not Superman But Can Do a Decent Amount of Pushups Type
4. The I Lift Weights and Can Bench Press 400 Pounds Type
5. The I’m Already a Fitness Stud and Can Run 3 Miles in 18 Minutes Type
Before I get into the actual descriptions, I want to touch on strengths and weaknesses. I designed these programs so that regardless of your starting fitness level, you will be able to get yourself physically ready. The reality is that there will be some of you out there that still won’t be 100% ready even if you follow your program. You might be ready with your running, but not your situps, etc. Everyone has their strengths and their weaknesses. This means that the 5 fitness level types I describe below, may not apply to everyone exactly as they are written.
Someone who is overweight and can’t run a mile and a half to save their life, may still be strong enough to bang out the 29 required pushups (15 for females). Someone who falls under the skinny and weak category might be a runner who can smoke the run in 9 minutes, but can’t do 10 pushups. A weightlifter might also include running in his current exercise program and be able to complete the run, but will struggle with the situps from having too much upper body muscle mass. I could sit here all day and give you all sorts of possible variations, but the point is that we are all unique.
The fitness level type I assign to you after you take the fitness level quiz isn’t always going to be an exact match. If it is – that’s great! If it’s not, that’s okay too. Some of the fitness level types actually have overlapping baseline measurements. For example, with the overweight and skinny/weak recruits, the basic rep count numbers are the same. The important difference is that the overweight person is going to have to work even harder because they are not only weak, but also need to shed pounds.
When I started training for Coast Guard Boot Camp, I was able to run the mile and a half in 9:30 and bang out 60 push-ups in 60 seconds, but I was barely able to meet the situp requirement. So the fitness level that best described me was number 5, because even though I was comparatively weak on my situps, I excelled in the other two baseline measurements.
I hope this makes sense. If you are still confused please don’t hesitate to shoot me an e-mail and I’ll be glad to clarify anything for you.
Without further ado, the descriptions of the 5 fitness types are:
#1 “I’M OVERWEIGHT”
#1
“I’M OVERWEIGHT”
Overview: This one is pretty self-explanatory. If you have a gut and can barely run a mile without huffin’ – n – puffin’ or even worse – if you can’t even run a mile without having to stop to walk – then you fall under this category. You my friend also have the most work to do. You not only have to build muscle endurance and speed but you also need to shed some pounds.
Approximate Baseline Abilities:
1.5 Mile Run: Cannot complete without stopping to walk or can complete, but way over the time requirement.
Push-Ups: Cannot complete at least 50% of the requirement. For males that would mean you are unable to do at least 15 proper form pushups and for females that number would be 8.
Sit-Ups: Cannot complete at least 50% of the requirement. For males that would mean you are unable to do at least 19 proper form situps and for females that number would be 16.
#2 I’M THIN AND WEAK
AND CAN’T DO A PUSH-UP
#2
I’M THIN AND WEAK
AND CAN’T DO A PUSH-UP
Overview: This is for those of you who are stick thin and can’t manage to squeeze out more than a few push ups – if any. The positive aspect of being thin is that you will have an easier time running than someone who is overweight. You also don’t have too much muscle mass to weigh you down when you are doing situps and planks so that’s another positive. You still have a lot of work to do but you’re at a slight advantage to the overweight recruit.
Approximate Baseline Abilities:
1.5 Mile Run: Cannot complete without stopping to walk or can complete, but way over the time requirement.
Push-Ups: Cannot complete at least 50% of the requirement. For males that would mean you are unable to do at least 15 proper form pushups and for females that number would be 8.
Sit-Ups: Cannot complete at least 50% of the requirement. For males that would mean you are unable to do at least 19 proper form situps and for females that number would be 16.
#3 “I’M NOT SUPERMAN, BUT I CAN
DO A DECENT AMOUNT OF PUSH-UPS”
#3 “I’M NOT SUPERMAN,
BUT I CAN DO A DECENT
AMOUNT OF PUSH-UPS”
#3
“I’M NOT SUPERMAN,
BUT I CAN DO A DECENT
AMOUNT OF PUSH-UPS”
Overview: This is actually not a horrible place to start. It describes those of you who maybe used to play sports but haven’t been active in a while or who just happen to be decently strong and can run a mile or more without stopping. In other words you are average. You need some work but it’s not going to be as hard for you as it is for the first two fitness types.
Approximate Baseline Abilities:
1.5 Mile Run: Can complete the entire run without having to stop to walk in between. Ideally can complete it in the required time (or close to), but the main deciding factor here is completion without stopping.
Push-Ups: Can complete at least 50% of the requirement. For males that would mean you are able to do at least 15 proper form pushups and for females that number would be 8.
Sit-Ups: Can complete at least 50% of the requirement. For males that would mean you are able to do at least 19 proper form situps and for females that number would be 16.
#4 “I LIFT WEIGHTS AND CAN
BENCH PRESS 400 POUNDS”
#4
“I LIFT WEIGHTS
AND CAN
BENCH PRESS
400 POUNDS”
Overview: This fitness type can be good or bad and it all depends on your mindset. The good part is that you are someone who is used to working out so exercising regularly doesn’t bother you. The bad part can come in if you refuse to put down the weights in favor of calisthenics and running. No one is going to care how much you can bench or squat when you get to Cape May.
The other thing is, if you have too much muscle mass on you, it will make you slower and less agile. Follow my plan and you’ll be on the right track. On a side note, this fitness type was actually what described me at one point, but as I adjusted my workout style to become fit for the military, I transformed into the #5 fitness level type.
Approximate Baseline Abilities:
1.5 Mile Run: Can complete the entire run without having to walk in between. Ideally can complete it in the required time (or close to), but the main deciding factor here is completion without stopping.
Push-Ups: Can complete this requirement or come very close to it. For males that would mean you are able to do 29 proper form pushups and for females that number would be 15. If you can’t get at least 25 pushups (for males) or 12 (for females), then you should consider following the Level #1 (Overweight) program.
Sit-Ups: Can complete this requirement or come very close to it. For males that would mean you are able to do 38 proper form situps and for females that number would be 32. If you can’t get at least 30 situps (for males) or 25 (for females), then you should consider following the Level #1 (Overweight) program.
#5 “I’M ALREADY A FITNESS STUD
AND CAN RUN 3 MILES IN 18 MINUTES”
#5 “I’M ALREADY A
FITNESS STUD AND CAN
RUN 3 MILES IN 18 MINUTES”
#5
“I’M ALREADY A
FITNESS STUD
AND CAN RUN
3 MILES IN 18 MINUTES”
Overview: Congratulations! You will have the easiest time getting ready because you are pretty much already ready. Your focus doesn’t need to be on gaining muscle endurance or speed because you already have it. For you it will be about maintaining your fitness level and really mastering the main exercises that you will be faced with during your time at Coast Guard Boot Camp.
Approximate Baseline Abilities:
1.5 Mile Run: Can complete the entire run in under 10 minutes, preferably close to 9.
Push-Ups: Can do well above the requirements. For males you should be able to do at least 50 proper form pushups in the 1 minute time they give you. For females you should be able to get at least 25-30.
Sit-Ups: Can exceed the requirements. For males you should be able to get 50-60 in the 1 minute time allotment and for females you should be able to do 40-50.
Three of the programs are designed to last 8 weeks. Coast Guard Boot Camp is 8 weeks long so at a minimum, you should prepare for the same amount of time. In fact some of you may need even longer. If you fall in either the “I’m Overweight” or the “I’m Skinny and Weak” category, then you will definitely need longer to prepare and that’s why those two programs are double the length (16 weeks). The speed at which you adapt will be affected by a number of factors. These include, but are not limited to:
1. DNA / Genes – This covers everything from your body type (mesomorph vs ectomorph vs endomorph) to how fast your natural resting metabolism is.
2. Diet / Nutrition – If you feed your body crap, then it will function like crap and your results will be crap. You can actually throw sleep in here too. If you don’t give your body time to rest and repair properly, then it will not function at its optimum capacity.
3. Effort – If you are lazy your results will suffer and then you will suffer.
4. Previous Exercise History – People who at some point in their lives maintained a regular workout routine will generally see results faster than those who have been sedentary all their life. The longer ago it was, the less it will be helpful. Also, the type of exercise you did matters too. The more closely it resembled bodyweight training / running / swimming, the more helpful it will be.
There are so many other things that will play into your results that I could write a whole book on that alone. At the end of the day though, even if you do everything right, your body cannot change overnight. You can (and should) put in maximum effort every workout, eat right, sleep well, etc but even then you may still need more time. If that is the case, then you need to plan accordingly.
Above all else – and I already said this before but I’ll repeat myself because it’s that important – you ABSOLUTELY, POSITIVELY CANNOT come to Coast Guard Basic Training with the mindset that you will improve your physical condition once you’re there. The only fitness level type that can get away with this is #5 and I’m going to assume that most of you who are reading this don’t fall under that category. If you wait until you get there, you will get injured.
In fact I guarantee you (and I rarely use that word) that you will see injured recruits walking around with crutches, arm slings and other sorts of stuff while you are there. These are the people who don’t prepare. Don’t be one of them. You’ll end up getting reverted and you’ll be stuck in Cape May longer than the intended 8 weeks. The mental aspect of boot camp is even harder than the physical part so help yourself out by making the physical part easy.
If you have not done so yet, please take the fitness level quiz now, so that you can determine your current fitness level for USCG Basic Training. Then you will be well on your way to receiving the proper program that will ensure your physical success in Coast Guard Boot Camp.
If you think there’s anyone else that would benefit from getting their own 8 week workout plan, please share this page with them.
As always, thank you for your support.
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