The Army requires a high level of physical fitness.
The ROTC is the Army's Reserve Officer Training Corps, a program that prepares students to become officers in the Army in exchange for college tuition and a guaranteed career post-graduation. Students commit to serving in the Army for a total of eight years after college. The first three to four years must be full-time, and the remainder can be in the Reserves. Part of the training received in college is an intense physical fitness training.
Follow the Process
Every Army ROTC workout consists of three elements: the warm-up, the exercise, and the cooldown. This is to ensure proper safety. Each workout also has a distinct purpose in physical fitness progression. The Army outlines three steps: initial, improvement and maintenance. In the initial phase, the exercise portion consists of light muscle endurance and medium cardio endurance activities for up to 30 minutes. This stage lasts around four weeks and involves setting personal goals. The second phase, improvement, increases intensity level to moderate to high for 20 to 30 minutes. This stage lasts until the goals outlined in stage one have been reached. The final phase, maintenance, consists of working to keep the muscle strength and endurance built in the second phase.
Exercise to Warm Up
Right before going into the exercise portion of physical training, 15 minutes of warm-up exercises are required. If you are focusing on strength and mobility in the exercise portion, you will do a series of warm-ups called the 4 for Core, the Hip Stability Drill and the Conditioning Drill 1. If the physical portion consists of endurance and mobility, you will do a series of warm-ups called Conditioning Drill 1 and the Military Movement Drill.
In 4 for the Core, do four stretches - the bent leg raise, side bridge, back bridge and quadraplex - and hold each stretch for 60 seconds. For the Hip Stability Drill, start with a lateral leg raise, medial leg raise, lateral bent-leg raise and single leg tuck and repeat five reps on each side, and then do a single leg over and hold it for 20 seconds.
For the Conditioning Drill 1, do bend and reaches, rear lunges, high jumpers, rowers, squat benders, windmills, forward lunges, prone rows, bent-leg body twists and push-ups for five reps each. For the Military Movement drill, do one rep each of verticals, laterals and the shuttle sprint.
Increase Your Activity Level
In the activity part of the workout, do a schedule of four different routines: speed running, sustained running, Conditioning Drill 2 and Conditioning Drill 3. Speed running is a variant of interval training, with bursts of high-speed running followed by a period of slower running. Sustained running is running a consistent speed and distance which increases over time. Conditioning Drill 2 consists of three exercises, with as many reps as you have planned depending on which stage you are in: initial, improvement or maintenance. The three exercises are push-ups, sit-ups and pull-ups. Conditioning Drill 3 consists of five exercises of four five-count repetitions. The goal is to progress to 10 reps. The five exercises are power jumps, V-ups, mountain climbers, leg tuck-and-twists and single-leg push-ups.
Include a Cooldown
The cooldown begins with walking until heavy sweating stops and heart rate slows to 100 beats per minute. The cooldown should last for 10 minutes. After walking, do the Stretch Drill. The Stretch Drill consists of five exercises held for 20 seconds on each side. The exercises are the overhead arm pull, rear lunge, extend and flex, thigh stretch and single-leg over.