Basic wrestling training can be tough but can be easy as well, if you are prepared. When you are up to the task, prepare yourself psychologically, physically and emotionally for you to come out of the basic training successfully. Common question asked would be how long is basic training. Well basic training can usually last for at least 1 month.
Basic training is divided into three distinct phases namely; red phase, white phase and finally the blue phase. Highlight red phase: it has been branded with a lot of scary nicknames to portray it has the hardest of them all, they say if you pass this phase successfully the rest becomes a walk in the park. I strongly believe it does not hold the truth because, by the time you are done with the red phase, your body is fully adapted to the environment.
How Long Is Basic Training Red Phase?
The red phase lasts for two weeks of rigorous training to fine-tune your body to acclimatize to the hardship environment; it also does a great role by turning you into great combat, or fitness enthusiast. The red phase being an entry-level should be the cheapest part for your physical exercise if you stick to your daily routines with laudable discipline. The red phase introduces you with simple procedures and it will get gradually harder as you progress further into the training and finally the peak of the training that is the most daunting part, but trust me if you don’t quit here you will never quit again.
Your basic wrestling training for new entry individuals will last for 2 weeks at least, but it all depends on your character, flexibility, and ability to follow instructions and stick to the rules.
Preparing For Basic Wrestling Training
I have mentioned before, basic wrestling training involves intense physical activities; you should prepare yourself to be physically active for the training. Physical and mental preparation is crucial for your success when faced with challenging drills.
Basic training gives you a chance to perform a fitness program meant for special operatives even when you are just a fitness enthusiast. The basic training molds you to be strong and be sure about your safety and the safety of others when faced with uncertainties of life. Being physically fit means you can protect your freedom any time anywhere.
Typical Basic Wrestling Training Schedule
Week 1 of Your Basic Training
Day 1 Workout Plan
You should do a fitness test to ascertain your level of flexibility, do this with an expert and make a record of your flexibility for your future references. Tabulate the figures in a table to look like this:
- Push-ups: record the maximum number achieved in 60 seconds
- Sit-ups: record the maximum number achieved in 60 seconds
- Pull-ups: record the maximum number achieved in 60 seconds
- Run: run for two miles as fast as you possibly can
- Swim: one hundred meters using any type of stroke non-stop to the finish line
Afterward, do a forced march while carrying a backpack with 30 lb weight and a 30 lb rucksack. Walk on the road for 45 minutes to complete about 3 miles or if on the cross-country, walk for one hour. During this workout make sure you wear well-broken-in boots with a thick pair of socks.
Day 2 Workout Plan
- Push-ups: do three sets of maximum push-ups in 30 seconds
- Run three miles using 8 to 9 minutes per mile pace
- Do rob climbing or pull-ups three sets with each set performed up to failure
Day 3 Workout Plan
Perform a forced march while carrying 30lb rucksack for five miles within one hour 15 minutes on the road and 1 hour 40 minutes if you are on the cross-country.
This will be enough for the first week but can do more than this depending on your physical fitness and the ability to cope with the new extreme environments. This should be well enough for an average individual.
Week 2 of Your Basic Training
Day 1 Workout Plan
Do a forced march with 30lb rucksack for 5 miles to be completed within 1 hour and 15 minutes while on the road and 1 hour 40 minutes on cross-country.
Day 2 Workout Plan
- Push-ups: do at least 3 sets of maximum number within 35 seconds
- Pull-ups: do at least 3 sets of maximum number within 35 seconds
- Sit-ups: do at least 3 sets of maximum number within 35 seconds
- Run 5 miles of moderate 8-9 minutes per mile pace
- Do squats of 3 sets of 50 reps with a 35lb rucksack
Day 3 Workout Plan
Do a forced march with 35lb rucksack for about 10 miles within 3 hours along the road and 4 hours on cross country. Call it a day.
Week 3 of Your Basic Training
Day 1 Workout Plan
- Push-ups: do at least 4 sets of maximum number within 40 seconds
- Pull-ups: do at least 4 sets of maximum number within 40 seconds
- Sit-ups: do at least 4 sets of maximum number within 40 seconds
- Run4 miles of moderate 7-8 minutes per mile pace
- Do squats of 4 sets of 50 reps with a 40lb rucksack
Day 2 Workout Plan
Perform a forced march with 40lb rucksack for approximately 12 miles in 4 hours on the road and four hours cross country.
Day 3 Workout Plan
- Push-ups: do at least4 sets of maximum number within 45 seconds
- Pull-ups: do at least 4 sets of maximum number within45 seconds
- Sit-ups: do at least 4 sets of maximum number within 45 seconds
- Run for six miles of 50 reps with a 40lb rucksack
Week 4 of Your Basic Training
Day 1 Workout Plan
Perform a forced march with a 50lb rucksack on for 14 miles within 4 hours on the road and 4 hours 40 minutes cross country.
Day 2 Workout Plan
- Push-ups: do at least 4 sets of maximum number within 60 seconds
- Pull-ups: do at least 4 sets of maximum number within 60 seconds
- Sit-ups: do at least 4 sets of maximum number within 60 seconds
- Run 6 miles of moderate speed to a fast speed, 7-8 minutes per mile pace
- Do squats of 4 sets for 50 reps with a 50lb rucksack
Day 3 Workout Plan
Perform a forced march with a 50lb rucksack on for 18 miles within 4 hours and 45 minutes and 6 hours cross country.
Week 5 of Basic Training
Day 1 Workout Plan
- Run 3 miles as fast as possible in 6-7 minutes per mile
- Swim 500 meters non-stop swim with any stroke except backstroke
Day 2 Workout Plan
Fitness test
- Sit and reach flexibility tests
- Push-ups max in 60 sec
- Sit-ups max in 60 sec
- Pull-ups max in 60 sec
- Run 2 miles as fast as possible
- Day three workout plan
Forced march with a 50lb rucksack for 18 miles in 40 hours and 30 minutes along the road and 6 hours country. Complete up to week five workout plan on average and you will become better and good to proceed to further training.
