Training

Boot Camp Survival Guide

Originally boot camps were purely for the military. These intensive programmes, usually 10-weeks long, are aimed at quickly readying new recruits, giving them the basic training to work as soldiers in a fighting unit. A key element of boot camps is physical training, or PT; developing strength and cardiovascular fitness is essential for survival.

Over the last decade outdoor fitness boot camps have flourished in the mainstream, appearing in local parks across the country, and for good reason too. Their wicked combination of no-nonsense training plus tangible fitness results have seen many abandon the gym altogether in favour of workouts that deliver strength and fitness fast.

This rise in popularity has also meant different types of boot camps have appeared, catering to people looking for different results. You can now find boot camps in most towns, some for women only, others are high-intensity boot camps for those looking for fat-loss, or there are even classes that use specialised training techniques such as kettle bells. The list is endless.

If you're keen to start at a boot camp, but don't think you're up to it yet, here's my mini-guide to help get you ready to survive your first session.

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Five reasons why boot camps are best

1. Team bonding

Team workouts are a staple of boot camps. You work together to achieve some kind of exercise goal whilst competing against other teams – you can't beat the feeling of working as a team to complete a shared goal, and of course winning!

2. Motivational

Training in a group and competing against your peers or supporting fellow exercisers is hugely motivational. It's amazing how getting that cheer from a friend in the midst of a particularly tough workout helps you to dig deep.

3. The great outdoors

There's nothing better than exercising outdoors in the fresh air and sunshine. The green and leafy surrounds of your local park or a sunset over the seafront can inspire and help you to get out there and train that little bit harder.

4. Strong and defined, not bulky

Workouts favoured by many boot camps tend to focus on bodyweight exercises performed at high-repetitions. This helps develop endurance and promotes lean muscle tissue not bulk. Sessions are perfect for those looking to lose weight and/or gain definition – using high-intensity workouts to deliver a mean calorie burn, burning both during the workout and for hours after.

5. Timesaving

You'll be hard pushed to fit as much exercise in an hour at the gym as you would at a boot camp. Plus, being located perhaps at a space closer to home, this means it's easier to fit into your daily life. Boot camps are about all motivation and results so pack a lot of training in just a 45-60 minute window – perfect for those leading time-crunched lifestyles who want to stay fit and healthy.

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Photo by Frame Kings on Unsplash

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Finding the right boot camp

Not all boot camps are the same, so here's some of the things you might expect and tips for finding the one perfect for you.

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Instructors

Boot camp instructors have the reputation of being shouty disciplinarians, but that's not always the case. Now you'll find a wide variety of boot camps with instructors that have different teaching styles.

Tip: It's important you gel with your instructor and you feel they're teaching exercises safely and effectively and, equally important, that they motivate positively so you achieve your best. If you feel that's not the case don't give-up, shop around and try others.

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Class sizes

Class sizes can vary from anywhere between 10 to 30 people training in a group. There are also plenty of classes out there for certain groups, such as women only.

Tip: It's important that the instructor is able to keep in contact and communicate with all exercisers during workouts to correct form and motivate. Before you head to boot camp ask how big the group will be and how many instructors there will be present. Steer away from those with more than 15 people per instructor.

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Team games

During a boot camp, you may be given workouts that team you up with others, working as one to achieve a shared-goal. Depending on the team game, instructors usually choose team members that complement each other. These games can transform a standard workout into a thing of beauty, helping people keep motivated and having fun.

Tip: Don't be put off by this type of training if you're someone who's always shied away from team sports. Ignore the rest and focus on you and your team and, before long, you'll be totally immersed and having a whale of a time.

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Equipment

There is a huge range of different fitness equipment now offered at boot camps; kit that can help train specific areas of fitness and/or keep things interesting. Some of the stuff you can expect to see are: kettlebells, sand bags, battle ropes, dumbbells, Bulgarian bags, slam balls, tyres, the list is long and varied.

Tip: Certain pieces of kit used at boot camps, such as kettle bells, need a little teaching before use to ensure they're used safely and that you can get the most out of your workout. Make sure you ask if the instructor is qualified to teach this equipment and, if using for the first time, that you are given some kind of introductory session to teach the basics.

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Getting fit for boot camp

If it's been a while since you last worked out you may not be feeling fit enough to attend a boot camp for fear of embarrassing yourself. Seriously don't worry, that's what boot camps are all about and everyone has to start somewhere. But, if you're still worried, here are some top training tips to get you ready for your first session.

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Beginners three-week running programme

Improving the aerobic fitness of your legs is essential, and how better to do this than a spot of run-training. If you haven't run for a while start easy with the following run-walk plan and, before long, you'll be comfortable and confident at keeping pace during any boot camp workout.

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Beginners three-week bodyweight strength

Squats, push-ups and lunges are mainstay bodyweight exercises used at almost every boot camp. If you don't feel confident in your strength and ability then try using the 7-Minute Workout at home to develop these. If you don't know what the 7-Minute Workout is, then take a look here for a little guide or head to the App or Android store to download one of the many free apps: http://www.stridefit.com/2013/07/15/7-minute-workout/.

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.