What is the best way to prepare physically for Infantry OSUT at Fort Benning?

2018-11-20T01:04:22-05:00

I ship out to Fort Benning on Janaury 8th for infantry osut. What is the best way to prepare physically, I'm currently running two miles every other day and doing pushups every day.

Response by SPC Erich Guenther made Nov 20 at 2018 1:27 AM

2018-11-20T01:27:29-05:00

Work on your legs they are the most important (run, deep knee bends, etc). Your lucky the new 22 week Infantry OSUT course starts October 2019. So your going to fall under the older 14 week course instead. Also, arrive within weight standards. Pushups try to get to 40-50 in under two min before you ship, Situps same thing. They will ramp you up after you get there but if you arrive and can't do at least 30-35 in both events and at least pass the 2 mile run your going to be in sad shape for the PT Test plus your going to be even more tired at night attempting to catch up. Much better to arrive at OSUT meeting the standard of PT than arrive below the standard of PT. First 30-40% of OSUT you will be sleep deprived for most of it due to all the physical activity during the day. Think for a min, doing your run, situps and pushups at home then having to drop for pushups like once an hour. Then having to do obstacle courses, close combat drills and the like. Your going to be actually running and doing pushups almost the whole day sometimes. So the better shape your in when you arrive the better off you will be. OTOH, My Nephew arrived in 2007 with almost no preparation but he was in OK shape and he passed OK. So it depends on the individual as well.

Response by SSG Private RallyPoint Member made Nov 20 at 2018 4:20 AM

2018-11-20T04:20:37-05:00

—Monday,Wednesday,Friday—

4x-8reps- Back Squat
4x/8reps- Front Squats
4x/8reps- Deadlift
4x/8reps- Squat & Clean
10min rest
7x/4rep- Front Squat (85% max)
7x/4rep- Back Squat (85% Max)
10 min break
1.5mile run.

Rotate the heavy lifts every other day from Front/Back Squats to Deadlift/Squat and Clean.

Response by CPL Private RallyPoint Member made Nov 20 at 2018 6:36 AM

2018-11-20T06:36:01-05:00

I’m turning blue today in a few hours.
Do 50 50 push ups & 60 sit ups in 2 minutes and you’ll be plenty fine on your apft.
Learn your general orders and creeds and songs.
Run/ sprint a lot , everywhere.

Response by Sgt John Steinmeier made Nov 20 at 2018 8:54 AM

2018-11-20T08:54:14-05:00

In addition to what is already here, toughen your feet up.

Response by SFC J Fullerton made Nov 20 at 2018 10:46 AM

2018-11-20T10:46:17-05:00

Did you get a Guide for New Soldiers and PT guidebook at the MEPS? Has your recruiter reviewed it with you, and provided a training schedule for Future Soldier meetings and training? Have you met other Future Soldiers from your recruiting station that are in the DEP? Has anyone at the recruiting station given you an initial Physical Fitness Assessment test? See where I am going with this? The best thing you can do to be prepared is be proactive with your Army Leaders, who at this point are the Sergeants in your recruiting station.

Response by SGT Dave Tracy made Nov 20 at 2018 3:31 PM

2018-11-20T15:31:03-05:00

This question has come up before in varying forms, so I would suggest you spend a little time searching RP for those threads, but for now, as a quick and dirty short list:
Run...a lot.
Ruck (put some weights in a backpack and find a hill or two in your neighborhood).
If you don't like the taste of plain water, acquire it.
Be prepared to check your ego before you get there.

Good luck!

Response by PFC Steven Kleiner made Nov 21 at 2018 12:59 PM

2018-11-21T12:59:34-05:00

I did basic & AIT at Ft. Benning. It is the best hands down. Listen to and do what these others have told you to do and you will be set. Keep your mouth shut, head down, stay out of trouble, and do what you are told to do, period!

Response by A1C Shawn Gutierrez made Nov 21 at 2018 3:56 PM

2018-11-21T15:56:35-05:00

I get good legs. Get use to walking long distance at a good pace. Then Add weight. And stretch before and after
Also drink water

Response by SPC Private RallyPoint Member made Nov 21 at 2018 5:27 PM

2018-11-21T17:27:05-05:00

I graduated OSUT august 17, 2018. Your best bet to get prepared is run. 30/60s (Sprint 30seconds wall fast 60) move to 60/120s (same concept) start running the 2 mile to where you get below the needed score to pass. Do push-ups and sit-ups morning and before bed. You will have 2 minutes to do these two during your apft (pt test) pull ups help and knee ups. Do V ups, mountain climbers and be prepared to “half right face, front leaning test position. Move!” You May stay in this position for extended periods of time. Doing planks will help as well. If you have a ruck sack and some boots or heavy duty work shoes start rucking 8-12 miles. I recommend starting at 4 and moving your way up. But with the ruck sack old it with 40-60lbs of stuff. Eat 3 times a day morning noon and night and make sure they are healthy meals and no soda or energy drinks. Gatorade/Powerade and water. If you smoke or dip stop now. First hand experience I went in at 30 years old 200lbs 5’8. I dropped damn near 35 lbs. best shape I’ve been in for 10 years or so. You will get exhausted and your body will start to adjust. Keep your head right and positive vibes man. Good luck

Response by SGT Private RallyPoint Member made Dec 24 at 2018 11:58 PM

2018-12-24T23:58:48-05:00

Do an APFT and have someone grade you to see where you're at.
Then continue from there
Focus on running, OSUT is a lot easier for those who are in great cardiovascular shape.
Do pushup and situps drills eat healthy and stretch. Recovery is just as important as the work outs themself.
Go out on a 35 pound truck March at least 3 miles at a 15 minute pace or less to start toughening your feet but do this once a week as ruck marches are really bad for your body.
Do 60/120 sprint drills as well.
Honestly, the Drill Sergeants will make you stronger, and you will get faster if you have that drive. By the end of my OSUT my 2 mile was 12:26... I started off with a 14:15..
Do burpees, mountain climbers, flutter kicks, if its uncomfortable just do it. Get used to those types of work outs. I do not recommend powerlifting.
Good luck out there.

Response by PV2 Private RallyPoint Member made Dec 31 at 2019 1:25 AM

2019-12-31T01:25:21-05:00

I’m currently in my 15th week of the 22 week OSUT “One Station Unit Training” for the 11B series. Best advice I can give to anyone who is going into the program is to work deeply on your back, legs, and core. We don’t do the Army Fitness Test “AFT” anymore, it is now replaced with the Army Combat Fitness Test “ACFT” which consists of T-Push ups, no more standard push ups. Instead of regular pull ups (not chin ups, there is a big difference for those who don’t work out much) we do a type of pull up there you have to bring your arms up to a 45 degree, and touch your knees to your elbows and then lower your body to where your back and arms are straight and that counts as one reputation. You have dead lifts which the max I believe is 360(don’t overdue yourself) and you have a 10 pound med ball overhead throw that you have to throw 8meters (sounds easy but it isn’t, it’s technique combined with leg and back thrust power) and you have a 50 yard sprint, combines with a 50 yard 90 pound sled drag, 40 pound cow bell carry (50 yards) And then a 50 yard side lunge, then a 2 mile run. Get good at the following and you’ll do great. We have some Privates almost maxing the ACFT out, if they can do it, you can. It’s all just how much time and effort you place into the training, stay motivated and dedicated to your cause. You’ll have the 2 mile ruck as soon as you enter white phase (don’t wear your ninja suit (silks) or your waffles, you’ll burn alive) then you’ll carry on to the 4 mile, then the 6 mile. After the 6 mile you’ll be granted permission to buy your own boots as long as they are military standard. You’ll always have your M4 and your NODs with you at all times once they are issued so make sure to have your RN (roster number) on them via tape. Stay squared away and remember that your platoon is only as strong as your weakest man so always be prepared to lend a hand to your Battle Buddies.