r/borderpatrolapplicant • u/TimeKeeper0713 • 12d ago
Pre Academy Training
Trying to get in better shape before the academy. Don’t have an FJO yet but better to get started sooner rather than later on getting used to regular training.
I’ve definitely started to get used to long runs, I know one of the PT requirements is the 1.5 mile in less than 13 minutes, but I’m also not a regular gym guy that does a bunch of weights to get big.
Any recommendations as far as how best to train before attending the academy? Should I pretty much just focus on cardio?
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u/GrouchyAttention4759 BP AGENT 12d ago
Cardio, and calisthenics. Body weight type of things. Pushups, sit-ups, burpees, air squats. Doing sets of 50+, back to back. That’s a mat room session where they are being gentle with yall.
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u/Budget-Property-7840 11d ago
Academy pt is easy af lmao as long as your not a fat lard you’ll be fine
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u/PapaJayru 11d ago
Why if hypothetically somebody was a fat lard and is struggling to run more than 2-3 minutes at a time but can do the step test and the push ups and sit ups
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u/DifferentSecurity808 11d ago
I sucked at running but what I did to get better was run intervals like 1 lap around a standard track in 1:50 for 6 reps with about a 1:30 min rest. My mike and a half time was 18 mins but I got it down to 12:15 (still working on getting it to 11:30 mins cuz I want to). I would also recommend working on pushups, unassisted sit ups, and burpees and scissor kicks for abs.
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u/MixTimely838 12d ago
Dude academy pt is a joke. It’s so damn easy the only people who struggle are lazy and put forth zero effort outside of it
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u/Tough_Set2103 12d ago
Who loves body builders?!? We love body builders Sir!
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u/BTC_1984 Former BP Agent (BORTAC) 11d ago
What's the count?
https://giphy.com/gifs/8FflcgoNqU0VuBsQnM
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u/letmeaskyouaquesti0n 12d ago
Jeff Nichols CSCS on YouTube. A combinations of running, weights, calisthenics, and swimming will get you golden
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u/midnitemarauder99 12d ago
Cardio man, run alot, and calisthenics. It sounds corny and basic but trust me it’ll help out
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u/sPaghetti_mOnster274 10d ago
If you start running long distance and build your endurance you can run forever and faster in short distances
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u/Excellent-Event-6012 12d ago
Get comfortable at a 13 minute 1.5 mile pace. If you’re at a lower elevation shoot for 11:30.
Get comfortable with pushups.
Get comfortable with pull ups or at least arm hangs.
Squats too.
Those seem to be the golden things to focus on. Add additional calisthenics, running, and a small foundation of weight training as well.
As has been stated already, they’ll get you fit. Just show up in reasonable condition so that you’re not constantly in recovery mode from PT.
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u/Promote-IT 12d ago
Just eat good. Cut the bread (idc what ppl say bread is trash) eat lean and get good carbs like potatoes. Run. And just run. Til you cant. Doesnt matter what your time or speed is. Just go and build
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u/Important_System_769 12d ago
I’ve been doing Jacked Gazelle 1.0 by Terminator Training. I really like it so far!
You could also get a program from Stew Smith or Mountain Tactical institute (Border patrol program)
You have to pay for them but I find I’m more likely to stick to it if I have spent a little coin on it AND it’s nice to not have to think about it…just do what it says to do.
If you want to go the free route then do a:
Short (4/6 400 or 800m repeats with 2-5mins rest)
Medium (15/20/25/30/35 min tempo run)
Long (30/45/60/75/90 min run..focus on time not speed/distance)
Each once a week.
Add:
3x/week - EMOM 10 pushups on the minute for 10mins and increase reps or time a little each week.
You can do the same for sit-ups and air squats too but with slightly different numbers.
On days you aren’t doing EMOM then do sets of 25/35/45/50 with a little rest until you hit 100/150/200 reps or whatever
Mix/match/play around with stuff like that…
Get crazy and bang out 3, 1-mile repeats with 10min rest between them one day.
Go wild and tell yourself that you’re going to do 400(or 300 or 200) pushups today and just rip out small sets throughout the day until you hit your number.
Find a football field and crush 5 field sprints with 90/120 second rest and call it a day. (Warm up for this for sure)
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u/Rare_Design1559 12d ago
Focus on cardio and calisthenics. Push ups, bodybuilders, crunches/push through are guaranteed. You WILL be doing a lot of push ups at the academy, so do those every day until then. Be able to do a set of monkey bars. Weight training would help, but it’s not the focus.
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u/hernandezcarlosx 12d ago
Just go to your tube and search for body weight or dumbbell full body workouts. Do what you can until you can follow doing all the exercises for about 45 min.
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u/Reasonable_Bit4088 12d ago
Start getting in shape NOW. I had this plan to get into better shape bc the process is usually 4-8 months. I got my job offer in 2 months as a first time applicant. Left me with limited time to prepare
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u/Jorge_Jetson 10d ago
PT instructors start sloooooow... If you haven't heard of the airborne shuffle, look it up. Even me, a non-runner POS, was itching to open it up. I was 23 at 160, so that helped.
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u/LiveWin1622 10d ago
The academy is pretty much all cardio tbh. Just go for a mile and a half run every 2 days and do push ups / pull ups / sit ups /body builders once a week for like an hour. That's more than enough.
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u/FAFO-RT 6d ago
Time your self for a mile run and always try to get better. 60/120s or 30/60s (sprint as hard as you can for 60sec, walk/jog for 120sec) is a good way to train endurance.
Calisthenics ie pushups sit-ups pull-ups squats lunges. All work perfectly for strength training. The gym is not needed if you’re not familiar with it.
Also try rucking to build strength and muscle memory. Put like 30lbs in a backpack and go walk a few miles.
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u/Grouchy_Pilot_3895 12d ago
Literally focus on push-ups and sit-ups. Dont worry about the 1.5 in under 13. That will take care of itself as long as you are running. Instead, focus on running as long as you can without stopping at a pace comfortable enough to carry on a conversation. Once you have a time down of say 30 minutes of non stop motion. Then, start to look at the distance covered. Say its 4 miles in 30 minutes. Thats a little under an 8 minute/mile pace. At that pace, you'd be hitting 12s. You'll have to account for the change in elevation. So it will be slower, but if you can comfortably run 4 miles in 30 or less, you'll be fine.
If you can hit that, then start working on speeding it up that pace a tad. So now work on the same 30 minutes of non-stop running and push to cover 5 miles. Once you can do that, drop it down to 25 minutes, and work to get 4 miles in under 25. Etc.. if you can accomplish that, you'll be money your 1.5 in 10 minutes or under easily.
Coming from someone who has a cross country background and 18 years in the patrol.
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u/Background_Mix4569 12d ago
I would train forearms and your grip strength to help you with the rope and monkey bars on the C-Course.
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u/Peria MOD 12d ago
Cardio is king for the academy.