How to Train for Coast Guard Boot Camp
The U.S. Coast Guard defends the nation's seas and coastline. Its members must be in top shape to counter any maritime threat to the citizens. The Coast Guard's physical fitness test, or PFT, is designed specifically for the on-the-job demands.
Instructions
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Swimming is a key focus in the Coast Guard. Start a training program if you are not a strong swimmer -- you will need to tread water for five minutes and swim 100 meters during the basic PFT test. Practice swimming for distance. The more you do it the better you will become. If you plan on becoming a rescue swimmer you must perform more-advanced tasks: swim 500 yards in less than 12 minutes, do a 200-yard buddy tow, and swim 25 yards underwater four times. Practice holding your breath underwater before attempting the underwater swim. NEVER swim alone.
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As in the other branches of the armed forces, push-ups and sit-ups are a required part of the PFT. The male and female standards are different, but each allows 60 seconds to complete as many push-ups or sit-ups as possible. The minimum requirements for push-ups are 29 (M) and 15 (F); sit-up requirements are 38 (M) and 32 (F). Remember this is the minimum, and the more you do the higher you will score. In training, try to complete as many of these exercises as possible in two minutes. Take breaks if you need to. Cut your rest time as you progress, then decrease your total time to one minute. The ideal is to rep out as many as possible. Endurance is a big factor. Try to add decline and incline push-ups to strengthen your chest and arms. Perfect posture is imperative. Wrong execution will not count toward your total -- and your instructor may not correct you.
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A 1.5-mile run is timed, and the requirements are 12:51 (M) and 15:26 (F). Do not overtrain. Run gradually, and take a day of rest between workouts to prevent injury. Start at a quarter mile and increase your distance as you go. Make sure you have proper, and comfortable, shoes for running. Keep track of your time and progress.
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Flexibility is important and can avoid injury. A sit-and-reach is performed at your basic PFT. The requirements are 16.5 inches (M) and 19.29 inches (F). Stretch after your warm-up and cool-down. This will decrease muscle soreness and improve flexibility. Stretch each muscle group for one minute per side at least twice. Take your time.
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