Each year during the summer, the Service Academies offer a week long “summer camp” to incoming high school seniors interested in becoming Midshipmen or Cadets at the Naval Academy, West Point (Army) or Air Force Academy. I have had the honor of being a guest PT instructor at the USNA Summer Seminar on one of the 0600 am workouts for the past 16 years.
With over 800 students of varying fitness levels, the PT becomes part education and part workout — teaching and practicing time tested skills to the candidates that will help them score better on fitness tests. We also push those who came physically prepared with a challenging workout while at the same time give sensible options to those who are not physically prepared to train at a basic fitness level yet. For instance, some will resort to knee pushups when they fail at regular pushups or do crunches when they cannot do situps fully. See related articles: Situps Skills , Pushups Tips , Running Workouts
Here is the workout we did this session (Session #2):
Warmup — slow jog to the PT area (5 minutes)
Run 2 minutes / light stretch with upper / lower body.
5 Minutes of Pushups, jumping jacks, squats in this super set:
Repeat 7 times:
Jumping Jacks 10
Pushups 10 (change stance — wide, regular, close pushups)
Run 2 minutes / stretch
PFT / Pushups and Situps: Fast on Pushups / Pace the Situps:
Pushups 40 / Situps 20 in 30 seconds Pushups 30 Situps 20 in 30 seconds Pushups 20 Situps 40 in 1 minute Pushups 20 Situps 40 in 1 minute
Flutterkicks 25 (4 count) Leg Levers 25
Run 2 minutes
Five minutes left: Bonus! 10–15 burpees per minute for 5 minutes Complete! Fun Workout for a group of 800 people!
More information about Summer Seminar as it is much more than a PT session:
-The United States Naval Academy Summer Seminar is a fast-paced, six-day experience for high achievers who have completed their junior year in high school. Summer Seminar teaches you about life at the Naval Academy, where academics, athletics, and professional training play equally important roles in developing our nation’s leaders. If you think that you may be interested in pursuing an appointment to one of the nation’s service academies and serving your country as an officer, you should seriously consider attending the Naval Academy’s Summer Seminar.
-During the six-day session, you will become a part of the Academy. You will live in Bancroft Hall (the dormitory in which all Academy midshipmen live), eat in the dining hall, participate in academic and leadership workshops and experience a variety of other activities on the campus. You will have an opportunity to see first-hand what the Academy has to offer through its exceptional academic, athletic, extracurricular activities and leadership training programs.
The Typical Daily Schedule is as follows:
- 0545–0630 Physical Training — Introduction to PEP
- 0700–0720 Breakfast
- 0730–1215 Morning Academic Workshops
- 1225–1300 Lunch
- 1345–1600 Afternoon Academic Workshops
- 1600–1800 Sporting Events or military drill introduction
- 1830–1900 Evening Meal
- 2000–2245 Special Events, including the US Marine Corps Sunset Parade at the Iwo Jima Memorial in Washington D.C., career opportunity presentations by Navy and Marine Corps officers, Sea Trials, and the most popular event (really!)– a mock plebe indoctrination session.
- 2300 Taps– much needed rest
Follow these links for more information:
Good Job — High School graduating class of 2015 and maybe USNA Class of 2019! Enjoy the journey.