CAPE MAY, N.J. Ð Coast Guard Petty Officer 2nd Class Nicholas Saporito, a company commander at Training Center Cape May, motivates a member of Recruit Company Bravo 187 during incentive training July 31, 2012. The recruits are being reprimanded for failing to meet time objectives, which are critical in a lifesaving organization where seconds can mean the difference between life and death. Coast Guard photo by Chief Warrant Officer Donnie Brzuska.

It’s not JUST 8 weeks: Workout Program

We’re proud to introduce the “It’s not JUST 8 weeks: Workout Program.” This  three-month program is aimed at preparing recruits not just for the Week 01 physical fitness assessment but also focuses on preventing some of the most common injuries we see during […]


It’s not JUST 8 weeks Month 02: Days 03 & 06

It’s not JUST 8 weeks Month 02: Days 03 & 06 focuses on run preparation. This workout routine is divided into weeks 01 and 02, and then into weeks 03 and 04. You’ll alternate between walking, running and sprinting for […]


International Maritime Signal Flag Whiskey

Whiskey 188 Recruit Journal: Weeks 03 & 04

Formed: Sept. 10, 2013 Graduates: Nov. 1, 2013 23SEP13 For the first time today, our company ran in formation. We all enjoyed it and look forward to running off base in formation someday. We also had our rescue float class […]


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

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 […]


Plank Running

Injury Prevention: Dynamic Warm Up

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


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 […]


International Maritime Signal Flag

Recruit Journal Juliet 188 Week: 06 Formed: May 21, 2013 Graduate: July 12, 2013 The beginning of this week was by far the best start of a new week yet. Sunday night after our run off base, we were pushed […]


International Maritime Signal Flag

Recruit Company India 188 Week: 05 Formed: May 14, 2013 Graduate: July 3, 2013 09 June: Today was a pretty cool day. We had our 05 divine hours like every other Sunday. I think the coolest part of the day […]


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