Pre-Military Excersise Routine? - Tilted Forum Project Discussion Community

Nameis · 07-12-2003, 07:11 PM

I'm thinking about joining our illustrious armed forces, but as a computer geek I'm *completely* out of shape.

I've started by running 3 miles every other day. Those days I don't run, I do some simple bench-presses, situps, and pushups.

Anybody have ideas how I could improve my routine to match military standards?

123dsa · 07-12-2003, 08:11 PM

I've never been in the sevice, but it seems like what you're currently doing is good. Just push yourself.

stinkynutz · 07-12-2003, 09:58 PM

whatever you're doing is fine.....the only difference is that they will wake yer ass up at 4 in the morning to do all that.

as far as sit-ups, push-ups, etc - make sure you don't just do "some" - you gotta really push yourself and gradually improve, then you should be fine.

also, try to do more resistance/weight training to gain more strength.

dtheriault · 07-13-2003, 04:56 AM

I would use these as general guidelines, but remember it will depend on which branch you serve. Marine boot will be a bit tougher than Air Force or Navy boot.

Run a near 6:15/6:20 or sub 6 minute mile.
Be capable of running 5 miles. (No real time limit just keep it above fast walking)
60 push ups would be a good start
5 pull ups
60 situps

If you can do those you'll be in great shape. Unless you're gunning to be in a branch of the special forces you won't get any special medals for being the most in shape. You just want to be in average or above average shape. No need to be the fastest or strongest. You'll just stand out which is a big no no.

Mael · 07-13-2003, 01:13 PM

i saw a book at borders called something like the military exercise program, or something. maybe check that out.

BlueBongo · 07-13-2003, 06:38 PM

Ya know.. I was gonna join the Army twice. The recruiters worked out with me everyday.. it was great. We would run two miles to a park... do some stretches.. do some push-ups, lots of crunches, crab walk, cross country skier, basketball, jump rope... and then run two miles back. I can say I have never felt better physically then I did during that period of my life.... I don't want to join the military... but seargants are great motivators

mvassek · 07-13-2003, 09:02 PM

I was in the Navy for 10 years you should be able to run 1.5 miles in between 9 and 13 minutes the better the time the better off you will be. 100 push-ups in 2 minutes. 100 sit-ups in 2 minutes. And ensure that you are flexible enough to sit on your but and touch your toes with out bending your knees.

That is the test when you actually get to the navy but in boot camp it will not matter you will be woke up at 430 race around getting your bed made and dressed you will march to pt (physical training ) then to chow, be sure you can eat an entire meal in less than 15 minutes because that is all the time you get. You will go to the barracks for very short showers and due to some idiot you will all be dropped (put thru various exercises until the drill instructors feel you have all learned a lesson) then some class time and other physical training routines. throughout which you will be dropped on a regular basis only if it is to ensure that you are paying attention. Then you will go to bed usually 10-1230 you will usually get just enough sleep to make you tired then back for another day.

Stress to all of your fellow recruits that the main thing that the Drill Instructors are looking for is TEAMWORK even if you are all slow and clumsy if you work and exercise as a team it will be easier on you and you will not be dropped as often.

The PT test items are important for your evaluations but they will not be a factor in boot camp if you are capable of doing 60-100 situps in 2 min, 50+ pushups in 2 min and 1.5 miles in less than 12 min you will have no problem moving forward in bootcamp. Ensure that you can do those things and you will be ok but no exercises you do will prepare you for being dropped you will be told to do push-ups for ever, you will lay on your back and do straight leg lifts until your entire body shakes and your abs are on fire. then you will be told to do mountain climbers and 8 count body builders then more leg lifts and pushups then jumping jacks then 8count body builders etc.... The sooner you can all get in step and in time with the others the sooner the pain stops. REMEMBER it will all stop when the see you all working as a team.

Bootcamp will suck but when it is over you will undoubtedly say "man that wasn't so bad I would do it again" and actually mean it.

Have fun and enjoy the people and experiences.

Mvassek

Sparhawk · 07-14-2003, 04:55 AM

Here's the Air Force PT test:

42 Pushups in 2 minutes
60 "Modified Crunches" (ie Situps) in 2 minutes
2 miles in less than 18 minutes

We had a kid who couldn't do a single damn pushup when we started (someone fire that recruiter), and had him up to 45 when it came time to pass.

But if you can get yourself to these goals by the time you go there, you will see some great improvement over the next 2 months.

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

Sun Tzu · 07-15-2003, 03:13 PM

Here's the warning order (prep info) you would get if you were applying to BUD/S (Basic Underwater Demolition/SEAL) training.
THis would surely get you ready, but be careful about stress fractures you dont wont to show up to boot camp broke. This is designed to build you up over time.

RUNNING SCHEDULE Mon-Wed-Fri

Weeks 1 - 2: 2 miles at 8:30 per mile pace
Week 3 No running
Week 4 3 miles at 8:30 per mile pace

Weeks 5 - 6: M=2/ T=3/ W=0/ Thu=4/ F=2 miles 8:30
Weeks 7- 8: M=3/ T=4/ W=0/ Thu=5/ F=2 miles 8:00
Week 9 same as 7 - 8 except F lower run time 7:00

PHYSICAL TRAINING ROUTINE SCHEDULE

Week 1:
4 x 15 pushups
4 x 20 sit ups
3 x 3 pull ups

Week 2:
5 x 20 pushups
5 x 20 sit ups
3 x 3 pull ups

Week 3 - 4
5 x 25 pushups
5 x 25 sit ups
3 x 4 pull ups

Week 5 - 6
6 x 25 pushups
6 x 25 sit ups
3 x 8 pull ups

Week 7 - 8
6 x 30 pushups
6 x 30 sit ups
3 x 10 pull ups

Week 9
7 x 30 pushups
7 x 30 sit ups
3 x 12 pull ups

THe exercises should be alternated pushups, then situps, then pullups with no rest in between

There is a swimming schedule, but that shouldnt really apply here. This the starting prep schedule, if you have already conditioned yourself enough to perform the final weeks, I can post the intermediate schedule; it all depends on where your at now.

BillyBaldwin · 07-18-2003, 11:15 PM

I've been training to go into New Mexico's Recon unit in the Marines Reserves, and, in my experience, the entrance guidelines for boot camp are low. If you want to succeed, try to outdo those by a lot.

onetime2 · 07-20-2003, 06:26 AM

Quote:

Originally posted by BillyBaldwin
I've been training to go into New Mexico's Recon unit in the Marines Reserves, and, in my experience, the entrance guidelines for boot camp are low. If you want to succeed, try to outdo those by a lot.

Billy,

Check out my post above. This workout is what we did prior to entering OCS for the Marine Corps. The wrokouts were run by a Force Recon Marine and this is a fairly typical regimen (throw in doing it with several others and push ups with your feet resting on the shoulders of a buddy, whose feet are resting on another's shoulders all in a big rectangle) and some runs with 50 to 70 pound Alice packs and you're good to go. This guy was an animal. Did like six years enlisted then went to college on the Corps' dime majored in Biology and Chemistry (I think) and went back in through OCC as an officer. now he flies F18's. He was even given crap by the commandant (Mundy I think) for not going back into infantry after officer training.

Hard core for sure.

07-12-2003, 07:11 PM	#1 (permalink)
Nameis Upright	Pre-Military Excersise Routine? I'm thinking about joining our illustrious armed forces, but as a computer geek I'm completely out of shape. I've started by running 3 miles every other day. Those days I don't run, I do some simple bench-presses, situps, and pushups. Anybody have ideas how I could improve my routine to match military standards?

07-13-2003, 04:56 AM	#4 (permalink)
dtheriault Psycho Location: maybe utah	I would use these as general guidelines, but remember it will depend on which branch you serve. Marine boot will be a bit tougher than Air Force or Navy boot. Run a near 6:15/6:20 or sub 6 minute mile. Be capable of running 5 miles. (No real time limit just keep it above fast walking) 60 push ups would be a good start 5 pull ups 60 situps If you can do those you'll be in great shape. Unless you're gunning to be in a branch of the special forces you won't get any special medals for being the most in shape. You just want to be in average or above average shape. No need to be the fastest or strongest. You'll just stand out which is a big no no. __________________ "Remember, it takes two to lie. One to lie and one to listen." -Homer Unless you are the freakin Highlander, what is the point in learning how to fight with a sword?

07-13-2003, 09:02 PM	#7 (permalink)
mvassek Crazy Location: East Tennessee	I was in the Navy for 10 years you should be able to run 1.5 miles in between 9 and 13 minutes the better the time the better off you will be. 100 push-ups in 2 minutes. 100 sit-ups in 2 minutes. And ensure that you are flexible enough to sit on your but and touch your toes with out bending your knees. That is the test when you actually get to the navy but in boot camp it will not matter you will be woke up at 430 race around getting your bed made and dressed you will march to pt (physical training ) then to chow, be sure you can eat an entire meal in less than 15 minutes because that is all the time you get. You will go to the barracks for very short showers and due to some idiot you will all be dropped (put thru various exercises until the drill instructors feel you have all learned a lesson) then some class time and other physical training routines. throughout which you will be dropped on a regular basis only if it is to ensure that you are paying attention. Then you will go to bed usually 10-1230 you will usually get just enough sleep to make you tired then back for another day. Stress to all of your fellow recruits that the main thing that the Drill Instructors are looking for is TEAMWORK even if you are all slow and clumsy if you work and exercise as a team it will be easier on you and you will not be dropped as often. The PT test items are important for your evaluations but they will not be a factor in boot camp if you are capable of doing 60-100 situps in 2 min, 50+ pushups in 2 min and 1.5 miles in less than 12 min you will have no problem moving forward in bootcamp. Ensure that you can do those things and you will be ok but no exercises you do will prepare you for being dropped you will be told to do push-ups for ever, you will lay on your back and do straight leg lifts until your entire body shakes and your abs are on fire. then you will be told to do mountain climbers and 8 count body builders then more leg lifts and pushups then jumping jacks then 8count body builders etc.... The sooner you can all get in step and in time with the others the sooner the pain stops. REMEMBER it will all stop when the see you all working as a team. Bootcamp will suck but when it is over you will undoubtedly say "man that wasn't so bad I would do it again" and actually mean it. Have fun and enjoy the people and experiences. Mvassek Last edited by mvassek; 07-13-2003 at 09:04 PM..

07-14-2003, 04:55 AM	#8 (permalink)
Sparhawk Dubya Location: VA	Here's the Air Force PT test: 42 Pushups in 2 minutes 60 "Modified Crunches" (ie Situps) in 2 minutes 2 miles in less than 18 minutes We had a kid who couldn't do a single damn pushup when we started (someone fire that recruiter), and had him up to 45 when it came time to pass. But if you can get yourself to these goals by the time you go there, you will see some great improvement over the next 2 months. __________________ "In Iraq, no doubt about it, it's tough. It's hard work. It's incredibly hard. It's - and it's hard work. I understand how hard it is. I get the casualty reports every day. I see on the TV screens how hard it is. But it's necessary work. We're making progress. It is hard work."

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.

07-12-2003, 08:11 PM	#2 (permalink)
123dsa Crazy Location: KY	I've never been in the sevice, but it seems like what you're currently doing is good. Just push yourself.

07-12-2003, 09:58 PM	#3 (permalink)
stinkynutz Insane	whatever you're doing is fine.....the only difference is that they will wake yer ass up at 4 in the morning to do all that. as far as sit-ups, push-ups, etc - make sure you don't just do "some" - you gotta really push yourself and gradually improve, then you should be fine. also, try to do more resistance/weight training to gain more strength.

07-13-2003, 01:13 PM	#5 (permalink)
Mael Banned Location: The Hell I Created.	i saw a book at borders called something like the military exercise program, or something. maybe check that out.

07-15-2003, 03:13 PM	#10 (permalink)
Sun Tzu Conspiracy Realist Location: The Event Horizon	Here's the warning order (prep info) you would get if you were applying to BUD/S (Basic Underwater Demolition/SEAL) training. THis would surely get you ready, but be careful about stress fractures you dont wont to show up to boot camp broke. This is designed to build you up over time. RUNNING SCHEDULE Mon-Wed-Fri Weeks 1 - 2: 2 miles at 8:30 per mile pace Week 3 No running Week 4 3 miles at 8:30 per mile pace Weeks 5 - 6: M=2/ T=3/ W=0/ Thu=4/ F=2 miles 8:30 Weeks 7- 8: M=3/ T=4/ W=0/ Thu=5/ F=2 miles 8:00 Week 9 same as 7 - 8 except F lower run time 7:00 PHYSICAL TRAINING ROUTINE SCHEDULE Week 1: 4 x 15 pushups 4 x 20 sit ups 3 x 3 pull ups Week 2: 5 x 20 pushups 5 x 20 sit ups 3 x 3 pull ups Week 3 - 4 5 x 25 pushups 5 x 25 sit ups 3 x 4 pull ups Week 5 - 6 6 x 25 pushups 6 x 25 sit ups 3 x 8 pull ups Week 7 - 8 6 x 30 pushups 6 x 30 sit ups 3 x 10 pull ups Week 9 7 x 30 pushups 7 x 30 sit ups 3 x 12 pull ups THe exercises should be alternated pushups, then situps, then pullups with no rest in between There is a swimming schedule, but that shouldnt really apply here. This the starting prep schedule, if you have already conditioned yourself enough to perform the final weeks, I can post the intermediate schedule; it all depends on where your at now. __________________ *To confine our attention to terrestrial matters would be to limit the human spirit.- Stephen Hawking*

07-18-2003, 11:15 PM	#11 (permalink)
BillyBaldwin Upright	I've been training to go into New Mexico's Recon unit in the Marines Reserves, and, in my experience, the entrance guidelines for boot camp are low. If you want to succeed, try to outdo those by a lot.