Getting Ready to Go
Reporting to Basic Training
Basic Training Life
Settling In (Zero Week and Week 1)
Pre-Deployment Phase (Week #2 through Week #5)
Deployment Phase (Week #6)
Post Deployment Phase (Week #7)
Graduation Week (Week #8)
Males
2 mile run: 19:16
1.5 mile run: 13:45
Push-Ups: 34
Sit-Ups: 38
Females
2 mile run: 22:43
1.5 mile run: 16:01
Push-Ups: 21
Sit-Ups: 38
Remember, the above standards are the MINIMUM recommended for when you FIRST ARRIVE at basic training. They are not the graduation standards (which are much more restrictive).
On the Saturday or Sunday after your arrival, you'll undergo an initial fitness evaluation. If you fail to meet the above standards you can expect some additional attention from your T.I. and extra time dedicated to physical training each day.
Added note: I've been told that the Air Force is toying with the idea of establishing a "fit flight" for Air Force basic training. If adopted, individuals who fail the above standards on the initial fitness evaluation would be removed from their flight, and placed into a special flight, doing pretty much nothing but exercise all day, until they meet the standards. Once they meet the standards, they would then be placed back into a normal flight, entering the first week of training. I have no idea whether or not the Air Force will ultimately implement this program. The other services have similar programs for their basic training.
There are no "girl" push ups in basic training. In other words, you won't do push ups on your knees.
Push-ups and sit-ups must be performed with proper form. Those performed improperly will not count.
Push-Ups. To complete a push-up, assume the front leaning rest position with your arms shoulder width apart, feet together or up to 12 inches apart and body forming a generally straight line from your shoulders to your ankles. Keeping your head up, lower your body.
Sit-Ups. When practicing sit-ups, lay on your back with your feet together or up to 12 inches apart, knees bent at 90-degree angle with a spotter holding your feet at the ankles. Place your arms crossed over the chest with your hands at the shoulders or resting at the upper chest. Bring your upper body forward until your elbows touch your knees or upper thigh. Lower your back until your shoulder blades touch the ground.
Running. You can build up your running ability by starting out at a slow pace for 15 to 20 minutes. To ensure a smooth transition into the BMT fitness program, your goal should be a continuous 30 to 40 minute run 3-5 times a week. Consistency is the key. Make a schedule and stick to it.
To help get into shape, you may want to try the recommended 14-week Basic Training Physical Preparation Program.
For more detailed information on getting ready in advance, enroll in our FREE 21-Day Preparing for Air Force Basic Training "e-course."
The six-day-a-week PRT regimen includes three days of aerobic running and three days of muscular endurance training. The runs consist of 40-minute sessions of group-paced running, self-paced running and six 30-second sprint interval runs separated by brisk walking. Each week, trainees will be timed on a two-mile run.
The muscular endurance training takes up to 48 minutes on a circuit of crunches, leg lifts, pushups, flutter kicks and pullups. These are designed to improve upper body and abdominal strength quickly.
The Basic Training graduation standards are also increasing. To graduate from Air Force Basic Training, recruits will have to achieve the following minimum standards:
Males:
Females:
Even the most fit are finding the PRT regimen a welcome and rewarding challenge. Airman Francis Collins, a trainee in the 321st Training Squadron and the week's top male athlete, admitted, "The (physical conditioning) program we started out with didn't meet expectations, but the new (PRT) standards challenge us."
"We’re very much focused on building a fitter force here at BMT,” said Col. Sharon Dunbar, 737th TRG commander. “Our Air Force today is vastly different than it was a decade ago. So is basic training. Our military training instructors do an amazing job in preparing the young men and women entering our Air Force for the physical and mental rigors of the expeditionary Air Force. At the same time we’re training airmen for success, we’re showing them that fitness is as much a lifestyle as it is an operational necessity.”
Collins, who will train to be a firefighter, said members of the Air Force should apply the core value of “excellence in all we do” to meeting physical standards.
“I plan to go to the gym five times a week and run three times a week,” he said. “And that should be the standard for everybody, whether you're the fastest runner or the slowest runner. You should still work to make yourself better."
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