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Suggest a Feature →Enlistment Prep: Before You Ship
The time between signing and shipping is the most important training window you have. Most recruits waste it. Here's exactly how to spend the months before basic training.
3-Phase Pre-Basic Training Plan
- Run 3x/week — build to 2 miles non-stop
- Push-ups and sit-ups 4x/week — target 50 push-ups, 60 sit-ups
- Pull-ups 3x/week if targeting Navy/Marines
- Swimming 1x/week if Navy or Coast Guard
- Run 4x/week — add speed work (intervals), build to 5 miles
- Morning PT format: PT test practice 2x/week
- Weight training for ACFT (Army) — deadlift, power movements
- Track your scores weekly — note improvements
- Reduce volume — let your body recover
- Sleep 8–9 hours per night (this will not be possible in basic)
- Practice waking up at 4:30–5:00 AM — basic starts early
- Stop drinking alcohol completely
- Avoid energy drinks — you'll be off them in basic
Physical Fitness Requirements by Branch
Baseline target: Target 60+ on the 2-Mile Run (under 17:00 for males, under 19:30 for females). Deadlift 140+ lbs for basic passing.
ACFT standards vary by MOS. Infantry requires significantly higher scores.
Baseline target: Male 17–19: 42+ push-ups, 50+ curl-ups, run under 12:30. Female 17–19: 19+ push-ups, 45+ curl-ups, run under 15:00.
Swimming qualification required at RTC (boot camp). Practice swimming if you're not comfortable in water.
Baseline target: Male 17–24: 33+ push-ups, 38+ sit-ups, run under 13:36. Female 17–24: 18+ push-ups, 38+ sit-ups, run under 16:22.
Minimums get you to BMT. Higher scores may open TACP or special warfare pipelines.
Baseline target: Male: 3 pull-ups, 20 crunches, run 3 miles in 28:00. Female: Push-up option, 20 crunches, 36:00.
USMC standards are intentionally high. Failure to meet minimums may result in medical separation.
Baseline target: Male 17–19: 29+ push-ups, 38+ sit-ups, run under 12:51. Female 17–19: 15+ push-ups, 32+ sit-ups, run under 15:26.
Swimming requirement is real — you must pass a swim test at boot camp. Practice before you go.
Know your medical history before MEPS
MEPS disqualifies approximately 18% of applicants. Most disqualifications are medical. Prepare your records in advance — waivers exist for most conditions, but surprises at MEPS create delays.
- Know your prescription (diopter values for each eye)
- LASIK/PRK disqualifies you temporarily — 1 year wait minimum
- Color blindness may limit certain MOS/jobs
- ADHD diagnosis before age 14 with no meds for 2+ years: may qualify with waiver
- Anxiety, depression, or other diagnoses: disclose honestly — waivers exist but hiding history is fraud
- Suicide attempt history requires documentation and likely waiver
- Prior surgeries require documentation and records
- Scoliosis above certain degree is disqualifying
- Flat feet may require waiver depending on severity
- Prior fractures: generally fine if fully healed
- Asthma after age 13 requires documentation and pulmonary function test
- Severe allergies (anaphylaxis history) may be disqualifying
- Food allergies: military diet is not accommodating by design
- Bring a list of every current and past medication
- Stimulants (Adderall/Ritalin) must have been discontinued for 1 year minimum
- Antidepressants: typically require 1-year stability, waiver possible
Documents to gather now
- □Original birth certificate (not a photocopy)
- □Social Security card (original)
- □Driver's license or state ID
- □High school diploma or transcripts (if graduated) or GED
- □College transcripts (if applicable)
- □Medical records for any surgeries, hospitalizations, or ongoing conditions
- □Court records for any legal issues (arrests, convictions, juvenile record)
- □Tax records if you claimed prior military service
- □Marriage certificate or divorce decree (if applicable)
- □Dependent birth certificates (if you have children)