Collection Career Path 2026.07.09

Collection of Training Points to Manage When Preparing for Military Academy Physical Tests

A fitness preparation guide for military academy second exams and cadet life, including running, push-ups, sit-ups, injury prevention, and record measurement.

In preparing for the military academy, physical fitness often gets pushed behind written exams, but it's actually an element that's hard to improve in a short time. If you suddenly start exercising after passing the first exam, the risk of injury can be greater than the improvement in your records. Physical fitness tests may vary by school in terms of events and standards, so checking the latest recruitment guidelines should be a priority. Consistently managing running, strength endurance, core, recovery, and record measurements is essential. This list summarizes helpful training points for preparing for military academy physical tests.

Measure Current Records First

Measure Your Current Records First

Starting your military academy physical preparation should begin with measuring your current records. Instead of vaguely thinking about doing a lot of exercise, it’s best to check the events and criteria in the recruitment guidelines and re-measure your records under conditions similar to the actual test. Knowing your current records will make it clear which events are close to the passing criteria and which ones need priority improvement. Don’t measure records just once; repeat measurements every 2-3 weeks to track changes. On measurement days, it's important to warm up properly and maintain accurate posture rather than just aiming for a new personal best.

핵심 포인트 체력 준비의 출발점 확인 포인트 종목별 현재 기록, 모집요강 기준, 약점 종목 참고 팁 2~3주마다 같은 조건으로 재측정

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Basic Endurance for Long-Distance Running

Basic Endurance for Mid to Long-Distance Running

Running is one of the events where many feel the most pressure during physical tests. Mid to long-distance records don't improve overnight, so a routine of running at least three times a week is necessary. If you only repeat full-speed sprints from the start, the risk of knee and ankle injuries increases, so it's better to build basic endurance with light jogging and gradually incorporate pace runs and interval training. To reduce your records, practicing breathing, stride, pace control, and final sprints is also essential. Before the test, it’s important to decrease your training volume to recover your condition.

핵심 포인트 심폐지구력과 달리기 기록 향상 확인 포인트 거리, 페이스, 주간 훈련량, 부상 위험 참고 팁 조깅·페이스주·인터벌을 단계적으로 구성

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Push-Up Form and Muscular Endurance

Push-Up Posture and Endurance

Push-ups are a fundamental endurance event in preparing for military academies. While doing a high number of repetitions is important, you must be able to perform them with the correct posture as per the test criteria. Neglecting angles of the arms, body alignment, depth of descent, and sagging hips can lead to reduced counts in actual evaluations. Initially, check how many you can do with precise posture, and gradually increase total repetitions by dividing them into sets. If you experience shoulder or wrist pain, don’t push through and make sure to check your posture.

핵심 포인트 상체 근지구력과 자세 정확성 확인 포인트 팔 각도, 몸통 정렬, 인정 기준, 반복량 참고 팁 정확한 자세로 세트 훈련을 누적

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Sit-Ups and Core Management

Sit-ups may seem easy to increase in number, but they can put a strain on your lower back. If you use excessive momentum, your records might increase temporarily, but the risk of injury will rise. It's beneficial to manage not only the abdominal muscles but also core stability, hip flexibility, and breathing rhythm. Incorporating auxiliary exercises like planks, dead bugs, and leg raises can help build basic core strength. Depending on the test format, hand positions, foot fixation, and upper body lifting standards may vary, so it's necessary to check the criteria specific to each school.

핵심 포인트 복근 지구력과 코어 안정성 확인 포인트 자세 기준, 허리 부담, 보조운동, 호흡 참고 팁 반동보다 정확한 반복과 코어 보강

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Injury Prevention Routine

Injury prevention in military academy physical preparation is as important as improving records. Suddenly increasing running and strength endurance workouts can strain your knees, ankles, shins, shoulders, and back. Before exercising, you should warm up with light jogging and dynamic stretching, and after exercise, make sure to cool down and get enough sleep. If you push through pain, it could lead to more serious injuries right before the test. Gradually increase your training volume week by week and plan rest days strategically for better long-term efficiency.

핵심 포인트 훈련 지속성을 지키는 관리 확인 포인트 워밍업, 스트레칭, 통증, 휴식일, 수면 참고 팁 통증이 있으면 기록보다 회복을 우선

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Mock Measurements Tailored to the Test Format

Mock Measurements Based on Test Format

Your usual training records may differ from your actual test day records. The actual physical test is influenced by factors such as waiting time, anxiety, event order, weather, and condition. Therefore, it’s advisable to conduct mock measurements in a manner similar to the actual test periodically. Being good at running separately and running after doing push-ups or sit-ups can feel very different. Mock measurements are meant to identify weaknesses, so doing them too frequently can lead to fatigue; approximately once or twice a month is appropriate.

핵심 포인트 시험 당일 적응력 향상 확인 포인트 종목 순서, 대기 시간, 컨디션, 긴장감 참고 팁 월 1~2회 실제 방식에 가깝게 측정

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Balancing Written Studies and Exercise Time

Balancing Study Time and Exercise

Military academy applicants need to balance their written studies with physical preparation. If you completely postpone exercise due to busy study schedules, the pressure will increase before the second exam, and on the other hand, being overly focused on exercise can disrupt academic readiness. Securing about 30-60 minutes of regular exercise each day and adjusting the intensity during exam periods is practical. Incorporating light morning runs and evening strength endurance workouts into your daily routine makes it easier to stay consistent. Managing physical fitness also helps with concentration and stress management.

핵심 포인트 학업과 체력의 병행 관리 확인 포인트 주간 시간표, 운동 강도, 공부 피로, 회복 참고 팁 짧아도 매주 꾸준한 루틴 유지

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Check Latest Standards by School

Check the Latest Standards for Each School

Physical tests for military academies can vary in terms of events, standards, and scoring methods by school. It’s risky to assume that the Army Academy, Naval Academy, Air Force Academy, and Army Nursing Academy all follow the same rules. Additionally, recruitment guidelines can change every year, so don’t rely solely on last year’s materials or summary documents from academies; always check the latest recruitment guidelines on the official websites. Verifying not only physical events but also physical examinations, interviews, submitted documents, and exam schedules will create a more accurate preparation plan.

핵심 포인트 정확한 준비 기준 확보 확인 포인트 지원 학교, 해당 연도 모집요강, 종목, 기준, 반영 점수 참고 팁 지원 학교별 기준표를 따로 저장해두기

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Preparation for physical tests is more about consistent effort than intense short-term training. Basic events like running records, push-ups, and sit-ups can improve through repetitive training, but incorrect posture and overtraining can lead to injuries. It's best to check the criteria for each school in the recruitment guidelines, measure your current records, and design a routine focusing on your weaker events. Preparing for military academy fitness is not only about test scores but also about enhancing adaptability to cadet life after admission.

한눈에 보기 8개

Measure Current Records First

체력 준비의 출발점 · 종목별 현재 기록, 모집요강 기준, 약점 종목 · 2~3주마다 같은 조건으로 재측정

Basic Endurance for Long-Distance Running

심폐지구력과 달리기 기록 향상 · 거리, 페이스, 주간 훈련량, 부상 위험 · 조깅·페이스주·인터벌을 단계적으로 구성

Push-Up Form and Muscular Endurance

상체 근지구력과 자세 정확성 · 팔 각도, 몸통 정렬, 인정 기준, 반복량 · 정확한 자세로 세트 훈련을 누적

Sit-Ups and Core Management

복근 지구력과 코어 안정성 · 자세 기준, 허리 부담, 보조운동, 호흡 · 반동보다 정확한 반복과 코어 보강

Injury Prevention Routine

훈련 지속성을 지키는 관리 · 워밍업, 스트레칭, 통증, 휴식일, 수면 · 통증이 있으면 기록보다 회복을 우선

Mock Measurements Tailored to the Test Format