Additional Preparation Nutrition In addition to exercise, proper nutrition plays a major role in attaining and maintaining total fitness. Good dietary habits greatly enhance your ability to perform at your maximum potential. A good diet alone, however, will not make up for poor health and exercise habits. Your body needs carbohydrates, protein, some fat, vitamins, minerals, fiber, and water to be healthy and grow strong. Include foods from each of the main food groups in your diet to get all the nutrients you need. Learn more about nutrition by clicking the document below. Nutrition.pdf Sleep Sleep is critical in achieving optimal physical, mental, and emotional health, however, the demands of one's job often make it difficult to get sufficient sleep. In training and on the battlefield, inadequate sleep impairs many abilities that are essential to the mission, such as detecting and appropriately determining threat levels and coordinating squad tactics. Getting optimal sleep starts with learning and practicing good sleep habits before, during, and after deployment. There are many ways in which Leaders and Soldiers can eliminate sleep distractors and practice proper sleep hygiene to ensure that optimal, healthy sleep is achieved. Summary Your training for CBT should start no later than 12 weeks prior to R-Day. Early and adequate physical preparation will provide you with the confidence and physical abilities necessary to successfully graduate CBT and reduce your risk of injury. You are expected to perform well on R-Day (Pull-Ups and Height & Weight) and during the two Army Physical Fitness Tests (APFT) administered. Proper preparation will not only make CBT more enjoyable, but it will also help you in DPE courses mandated during your first academic year. If you know you are weak in a specific area, you must work immediately to improve. You will be at an extreme disadvantage compared to your classmates if you do not prepare physically for West Point. Additionally, ensure you are comfortable in water as you must pass a survival swimming course in order to graduate from West Point. The following documents are provided as additional resources to help you in your physical preparations. AR 600-9 The Army Body Composition Program 101st Tactical Athlete Handbook FM 7-22 Army Physical Readiness Training Pocket-PRT-Guide Applied Military Physiology by Wennblom and Terzic Indoor Obstacle Course Test (IOCT) Rules The above link takes you to a Youtube.com video that demonstrates each obstacle of the IOCT and discussed the rules associated with each obstacle. Passing this obstacle course is a junior year graduation requirement of the United States Military Academy.