Physical Training & Exercises


Once you enlist in the Basic Training Fitness Program, we will process all general paperwork. An Initial Strength Test (IST) will be conducted to determine your level of fitness and establish a starting point.

The test will include push-ups, sit-ups and a 1 mile run/walk. This will help to determine your upper body strength, back and abdominal strength and aerobic fitness level. A Personal Fitness Test (PFT) will be done every two months to measure and record your progress.

Be ready to workout in a platoon setting and last but not least, a date and time to “Report for Duty.”


Workouts will include:

  • Warm-up (Jog or Strides)
  • Dynamic Stretch / Warm-up Drills
  • Stretch 8 Card (USMC “Daily-16”)
  • Exercise 8 Card (USMC “Daily-16”)
  • Main Fitness Event / Workout of the Day
  • Cool Down Stretch

Types of Exercises:

  • Calisthenics
  • CrossFit Drills
  • SPARQ Training (Speed, Power, Agility, Reaction and Quickness)
  • Plyometrics
  • Speedwork Sprinting
  • Sport Specific Training
  • Police, Fire & Military Specific Drills
  • Old School Drills
    • Flipping tires
    • Carrying sand bags
    • Pulling ammo boxes
    • Dragging anchor chains
    • Sledge hammer strikes
    • Lifting beer kegs, and more!
  • Box Jumps
  • Tire Drills
  • Proper Running Mechanics
  • Field Drills
  • Long Slow Distance
  • Agility & Coordination Work
  • Confidence / Obstacle Course
  • Power Ropes
  • Real Kick-Boxing
  • Track Workouts
  • Field Meet
    • Kickball
    • Dodgeball
    • Vollyball
    • Mountain Biking
    • Tug-of-war, and more!
  • Circuit Course
  • Log PT
  • Kettle Bells
  • Cross Country Course Runs
  • Resist Bands
  • “Hamburger Hill” Run
  • “Moto”vational Cadence Runs
  • Mountain Bike Trail Rides
  • Cone Drills
  • Medicine Ball Drills
  • Speed Ladder & Mini Hurdle Drills
  • Fartlek Runs
  • Interval Training
Groups We Have Trained
  • United State Navy
  • U.S. Airforce
  • Sacramento Metropolitan Fire
  • United State Coast Guard
  • U.S. Marines
  • Sacramento Police Department
  • California Highway Patrol
  • U.S. Army