Coast Guard recruits press a 150-pound towing hawser over their heads while reciting the Coast Guard's Core Values of Honor, Respect and Devotion to Duty, July 31, 2013. Recruits are required to go through a number of physical, mental and emotional challenges to earn the title "Coast Guardsman." (Coast Guard photo by Chief Warrant Officer Donnie Brzuska)

From the CO: ‘It’s not JUST 8 weeks. Come Ready.’

Applicants, The Coast Guard is the most selective and recruits the most qualified personnel of any of the military services. Our recruits have the highest ASVAB scores and the most education of any of our fellow services. Due to our […]


It’s not Just 8 weeks Month 03: Days 03 & 06

This is your workout routine for Day 03 and Day 06 of the “It’s not JUST 8 weeks workout.” You’ll workout six days straight, and the seventh day will be a rest day. Day 03 and day 06 are considered “active recovery” […]


It’s not JUST 8 weeks Month 03: Days 02 & 04

This is  Day 02 and Day 04 of the “It’s not JUST 8 weeks workout.”  You’ll workout six days straight, and the seventh day will be a rest day. Day 02 and Day 04 are focused on strength training. This […]


Physical fitness instructors demonstrate Days 01 and 05 of the It's not JUST 8 weeks program.

It’s not JUST 8 weeks Month 03: Days 01 & 05

This is Day 01 and Day 05 of the “It’s not JUST 8 weeks: workout.” You’ll workout six days straight, and the seventh day will be a rest day. Day 01 and Day 05 focus on calisthenics and plyometrics, which are […]


This is the pushup starting, or "down," position. When in the starting position, you should be a about one fist's distance from the deck. Pushups must be performed with full extension of arms. Your back must remain straight.

Physical Fitness Assessment Self-Administration Guide

You will be required to pass a physical fitness assessment your first week at Training Center Cape May. If you do not pass, you will immediately be placed in Physical Fitness Hold and will not form with a recruit company. This […]


Physical fitness instructors

Injury Prevention: Recovery Routine

More than 30 percent of recruits in basic training will suffer some sort of minor injury, and most likely those injuries will result in rephasal or reversion to a later week of training. This is a devastating blow to recruits […]


What is Physical Fitness Hold?

By Chief Warrant Officer Donnie Brzuska The Coast Guard is one of the most selective armed services and recruits the most qualified applicants; therefore, we expect applicants to arrive ready and motivated for the intense opportunity known as Coast Guard […]


Proper run form: 4 basic tips

By Master Chief Petty Officer Robert Berry, U.S.A. Track & Field, Cross Country Coach 2010-2012 Coach at Junior Olympics National Championship Meet For a potential recruit I would recommend the following BASIC tips: Proper running form is a complicated concept […]


U.S. Coast Guard Chief Petty Officer Matthew Fredrickson pauses for a photo during recruit training with Recruit Company India 188 June 25, 2013. Coast Guard photo by Chief Warrant Officer Donnie Brzuska.

You asked. A Coast Guard company commander answered.

Editor’s note: We gave our Facebook friends the opportunity to ask a company commander some questions about basic training. We chose the five questions with the most likes and had Chief Petty Officer Matthew Fredrickson respond to them. Fredrickson is […]


Welcome, the future of America’s Coast Guard starts here

  Welcome to the official blog of Training Center Cape May! Please add our site to your favorites and news feed. We’ll be bringing you some of the latest information on basic training preparation, training center news and insider information […]


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