Last Week Before You Start Boot Camp? Dealing with Quarantine Time, Taper, and More...

Try These Quarantine Workout Ideas IF Spec Ops Candidate Prior to Starting Boot Camp

About Quarantine:  New recruits march to their barracks at Fort McCoy, Wisconsin. The Navy is using the Army installation to isolate new recruits for two weeks before they go to Naval Station Great Lakes, Illinois, for boot camp. 

Should You Taper Prior to Boot Camp?
Answer - NO!

NO TAPER NEEDED - Boot Camp IS a Taper - The week before shipping out to boot camp for the Spec Ops candidate should be considered a regular training week.  No need to taper prior to boot camp as it will be an 8 week taper anyway for the Spec Ops candidate - add in a 2 week quarantine and it goes beyond taper into de-load and de-conditioning.

But...There Are Things You Can Do IF You Can Creative

See chart for ideas and split them so you build in some recovery with upper / lower / mobility days through the week.

Upper

Lower

Mobility

Warmup with Pushups run Pyramid 1-15 - stretch / dynamic stretches in between

*use door, backpack, bands, etc..

100 pullups
100 pushups
100 bicep/military press
100 flutterkicks
100 leg levers
100 scissors
100 bench dips
5 min plank pose

----------------------------
Other option for PT test focus

Speed Pyramid 1-10-1
Pullups x1
Pushups x 2
Situps x 3
No rest..

 

Backpack Pyramid Squats 1-20 with 10second walk in btwn

Repeat 5 times
walk with back pack * weight 3 minutes
squats 10
lunges 10/leg
Farmerwalks 3x up/down stairs or on bench / step 10/leg
Abs of choice 2 min

*Find weight from the room – water jugs / etc..

Warmup with 5-10 min jog or bike

walk up/down flight of stairs 10 times (or steps ups on bench / chair for 3 minutes)

 

 

 

Easy Stretch Day

Do 10 minute sets of stretching spread throughout the day 10 times

Add in PT Reset / Planks: (do daily)
PT RESET: 
Rev Pushups -20 
Birds -20 
Arm haulers-20 
Swimmers 1 min 
Side plank 1 min (right) Plank 1 min
Side plank 1 min (left)

 

 

 

 

 

 

 

UPPER 

Do a PT Test

2 min pushup
2 min situps
pullups max

Repeat 15 times
Jumping jacks 20 seconds
Pushups 10-20
- every 5th set do max pullups and bench dips

Get used to this combo
Repeat 3 times
Flutterkicks 50
Leg Levers 50
Scissors 50

Lower
Wear backpack or carry weight if available

Repeat 10 times
Step up/downs 10 each leg
Squats 10
Lunges 10/leg
________________

 

 

 

 

 

Upper 
Pyramid 1-10-1

Pyramid 1-10-1 PT
Pullups x 1
Burpees x 2
Abs of choice x3
Bench Dips x 2
- Run in place or jump rope or jump jacks 3 min every odd set

 

 

 

 

MORE: Article from Military.com About 2 Week Quarantine 

More ideas in the Room:

Bicep / Rows - Use towels or sheets placed in the top of the door for TRX like rows or bicep curls.

Pullups in the Room - Use towel on top of door and do pullups on the actual door (if door is sturdy). 

Rubber Bands? -  If you can bring something in your back pack, try bands or straps for helpful tool creating. 

Back Pack - Save water bottles from meals to hold water and place in your back pack for squats, lunges, overhead presses, overhead static holds, etc. OR try the Log PT Simulation below with a heavy back pack.  

Cardio in a room -- Running in place is not the easiest or most fun activity, but when you are trapped and cannot go outside, there are a few ways to get the heart pumping. These include jump rope ideas, jumping jack variations, burpees, 8-count push-ups, squat thrusts and jumping lunges with lunge variations.

Consider the Sand Baby Murph and Get Some Log PT Simulation While on Quarantine:
(use 40-50lb back pack / sand bag)

The Sand Baby Murph

100 push press (use sandbag (SB) or back pack)
200 lunges (100/leg) or 200 / leg if you are a beast (chest carry SB)
150 squats (shoulder carry SB)
150 situps (chest carry SB)
- if not in a room, add in extra exercises like 400m runs with weight on shoulder or head every time you accumulate 100 reps with the sandbag.

Make the following a max rep set circuit and accumulate reps until you meet the goal reps for that exercise, then your circuit becomes one less exercises until all 4 exercises are complete. 

Try this without sitting the sandbag or back pack down at all.  If you need to rest, rest with it on your head or shoulder and walk around the room.  You will find the situps an actual "rest" though.  

General Tactical Fitness Training Information 

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When you start training again, consider the seasonal tactical fitness model.  I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics.  When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.  

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