18 Xray here leaving in June. I would have to say I'm taking a methodical approach to my training routine. With a background in cross country, track, and soccer I think I've developed very good habits that I can use to build a training routine that will prep myself for BCT (first step of the way) and eventually SFAS.
Monday:
3 Mile runs today at a leisurely pace. Roughly 8 minute/mi. Plan on increasing this to at a minimum 6 miles with a 7:30 minute/mi pace.
Tuesday:
Weight training.
I use all free weights to work my core as well as targeted muscles.
Bench press with body weight, seated military press, shrugs, and hammer curls. 4 sets of 15 reps.
I also utilize this day to ruck (currently 30 lbs @ 15 mi/mi pace - although I do have to break into a trot due to me having short legs.. But thats what experimenting is for, to work out the kinks and find out what works so I won't have to trot). Plan on increasing to a maximum 50 lbs and 8 miles at most. No point in hurting myself before I step off the bus.
Wednesday:
Muscle Endurance day. This includes a pyramid workout of Push-ups and Sit-ups.
Only doing 25 to 1 right now with no breaks.
Also incorporating 100 yard sprints to increase anaerobic ability and speed for distance runs (I used to do timed 400m runs during cross country that paid off incredibly on my overall 5k run).
Thursday:
5 Miles on the bike to strengthen my legs and that will hopefully prevent knee pain that will likely occur during SFAS.
Friday:
Another leisurely 3 mile run with the same pace as Monday.
Saturday is reserved for an occasional PT test - self assessed as it is harder mentally to push yourself when no one is watching which will increase my mental toughness.
Otherwise Saturday and Sunday are reserved for R&R.
In addition to this routine I do 250 push-ups and sit-ups throughout the day every week. Even days I do them consecutively (not taking a prolonged break but still taking minor break i.e. 1 to 2 minutes between sets of 50 reps). While on odd days I do them throughout the day.
The most important thing during all of this. STRETCHING. I stretch heavily before workouts and even more thoroughly afterwards. Cool downs are a must for anyone that does physical fitness IMHO. I HIGHLY recommend stretching and cool downs for any person seeking to do daily exercise since this will lengthen your athletic career. Take care of your muscles and they will certainly take care of you during any physical endeavor you may attempt to tackle.
These are all starting routines that will eventually go up. As previously stated, I have an athletic background that has helped me to refine my strategy on constructing this workout. Starting slow and slowly increasing numbers will greatly benefit my overall health. Strain on my muscles will be minimum as they will have plenty of time to heal and grow stronger over time.
R