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Jump Start Your Army Career with Army Basic Airborne Course (BAC)  


The Army Airborne Workout

by: Stewsmith.com


This week I received an email that brought back a few old memories of Army Airborne training in Fort Benning , GA.  This young soldier wishes to become an Army Ranger and wants to know what he needs to do to prepare each step of the way.

If anyone is preparing to become a member of any Special Operations Group (Army SF, Rangers, Navy SEALs, Marine RECON, Air Force PJs, EOD units, and others) they all must graduate from the Army Basic Airborne Course (BAC) in Fort Benning.  Not only is it a prerequisite for Special Ops, but it has become a mandatory school to further your Army career as well. So let the BAC be a starting point to making your future in the Army bright, exciting, and fulfilling.

To prepare for BAC, you need to pass the Army PFT with a score of 180 and be able to hold a flexed arm hang for 10 seconds*.  At age bracket 17-21 that is only a score of:                                                          

180 Score Males:                                      Women

Pushups          

42 19
            Situps               53 53
            2 mile run          15:54 18:54

These scores are below average for the caliber of student who easily graduates Airborne without any trouble on the daily runs and PT.  I would recommend getting closer to the 80 – 100% on the APFT so you can enjoy the training and better concentrate on the mission at hand – jumping out of a perfectly good airplane.  The 80-100 range is:

240-300 Score Males:                                      Women

Pushups          

57-71 31-42
            Situps               66-78 66-78
            2 mile run          13:00-14:24 15:36-17:12

If your goals are to one day become an Army Ranger or soldier in the Special Forces, you definitely want to be able to ace the Army PFT with a 300 or better.  The following training for any SF school will require much more out of you that Airborne, but Airborne is a great first step to “jump” starting your career.

Many of my favorite PT programs to train for the Army PFT can be found in the following StewSmith.com links:

Pullups / Flexed Arm Hang

Pushups and Situps

              Running Faster /     Run Proper

Free 6 week running plan

Now, let’s meet those physical standards and surpass the 180 minimum score and aim higher.  While you are taking the time to exercise to prepare for the training, pick up the training a notch and really get yourself in top shape.  Non-combatants and combatants of the Army alike, now more than ever need to raise the bar and be able to perform at higher standards. Be ready and train hard in all areas – we are in a war!  Good luck to all soldiers and future soldiers alike.  Thanks for your service.

The StewSmith.com Fitness eBook Store can help you prepare for the next phase of your training.  Email fitness author and former Navy SEAL Stew Smith your questions and he will answer and may use them as part of this column.  There is a new Airborne Workout in the store now and an Air Assault School Workout in the works.  Click the link to go straight to the Airborne Workout:   The Army Airborne Workout

For more on the administrative, physical, and medical requirements check out:

http://www-benning.army.mil/airborne/airborne/index.htm

Links to Stew Smith eBooks
Army Navy Air Force USMC Coast Guard
eBooks eBooks eBooks eBooks eBooks

__________________________________________________________________________________________

Stew Smith is a former Navy SEAL and Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association.  He specializes in military and law enforcement fitness, particularly Special Operations units.  Please feel free to email him at Stew@stewsmith.com with any comments or questions.

 

BOOKS / eBOOKS / DVDs

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Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook

 

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

USMC RECON Workout
Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT

 

The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout
Check out the Inventions for Fitness


Seal Multi Men's Multi-Vitamin Multi-Mineral
       


Some Titles Above available in Print Softcover Format

to www.stewsmith.com