Tilted Forum Project Discussion Community - View Single Post - Pre-Military Excersise Routine?

onetime2 · 07-15-2003, 11:46 AM

Keep doing your current runs during the week. On the weekend go for a long one (10 miles or so). This will build endurance far better than continual 5k runs.

Work up to a routine similar to this 3 times per week:

3 sets of the following with a minute or two break between each set and no break between the individual exercises:

Mountain Climbers (4)*

crunches

Ski Jumps (basically lunges where you explode off the deck while switching from one leg to the other)

pushups

flutter kicks (4)

tricep pushups

can't recall the name of this exercise:
from a standing position, crouch with palms on ground, extend legs behind into situp position, bring legs back into your crouching position, stand (4)

Do as many reps of each exercise as you can working to increase them every time you do this routine. This routine will beat your ass when you do it correctly and it will take you a day or two to recover. Walking up or down stairs will be especially painful from the ski jumps.

Throw in some of these:

Use a stationary bike and try to go all out for a full minute (or full two minutes if you get up to that level).

Go to the track and do some interval training. Run a mile or so as warm up and then on each quarter mile change up the pace. After the warm up, do a 1/4 mile sprint, then jog slower than the warm up mile pace for the next 1/4 mile, then sprint for a 1/4 mile, then run the warm up pace for the next 1/4 mile.

Swim some laps.

Also practice the events for whatever PFT you will be doing. I am familiar with the Marine Corps PFT and not so much the rest. So for the Corps you will need to do situps, pull ups, and a run. Unless it has changed, you need to do 20 pull ups, 80 situps in 2 minutes, and a 3 mile run in less than 18 minutes to get 300 points. The big joke for me was always that my score will bee 200 plus the run. After I started training I would always max the situps and pullups and did average on the run (typically around 21 minutes for me).

If you follow the above regimen you will be among the best in your group. Being in the proper physical shape will allow you to focus on the other aspects of training. As was pointed out, try not to be noticed. But if you're going to be noticed, the best time for it is when you're kicking ass at PT.

*the (4) denotes that this is a 4 count exercise. (It's made up of four individual movements that should be counted as one)

--Paul

07-15-2003, 11:46 AM	#9 (permalink)
onetime2 Junkie Location: NJ	Keep doing your current runs during the week. On the weekend go for a long one (10 miles or so). This will build endurance far better than continual 5k runs. Work up to a routine similar to this 3 times per week: 3 sets of the following with a minute or two break between each set and no break between the individual exercises: Mountain Climbers (4)* crunches Ski Jumps (basically lunges where you explode off the deck while switching from one leg to the other) pushups flutter kicks (4) tricep pushups can't recall the name of this exercise: from a standing position, crouch with palms on ground, extend legs behind into situp position, bring legs back into your crouching position, stand (4) Do as many reps of each exercise as you can working to increase them every time you do this routine. This routine will beat your ass when you do it correctly and it will take you a day or two to recover. Walking up or down stairs will be especially painful from the ski jumps. Throw in some of these: Use a stationary bike and try to go all out for a full minute (or full two minutes if you get up to that level). Go to the track and do some interval training. Run a mile or so as warm up and then on each quarter mile change up the pace. After the warm up, do a 1/4 mile sprint, then jog slower than the warm up mile pace for the next 1/4 mile, then sprint for a 1/4 mile, then run the warm up pace for the next 1/4 mile. Swim some laps. Also practice the events for whatever PFT you will be doing. I am familiar with the Marine Corps PFT and not so much the rest. So for the Corps you will need to do situps, pull ups, and a run. Unless it has changed, you need to do 20 pull ups, 80 situps in 2 minutes, and a 3 mile run in less than 18 minutes to get 300 points. The big joke for me was always that my score will bee 200 plus the run. After I started training I would always max the situps and pullups and did average on the run (typically around 21 minutes for me). If you follow the above regimen you will be among the best in your group. Being in the proper physical shape will allow you to focus on the other aspects of training. As was pointed out, try not to be noticed. But if you're going to be noticed, the best time for it is when you're kicking ass at PT. *the (4) denotes that this is a 4 count exercise. (It's made up of four individual movements that should be counted as one) --Paul __________________ Strive to be more curious than ignorant.