Anyone know a good workout routine to prepare for plebe summer?

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clowdy

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My application is "complete pending review" and I received a nomination from my congressman, so at this point I'm just waiting to see if I'm actually accepted to the academy.

But I want to start preparing physically now in case I do get in. I've seen a few recommendations online, but the USNA official recommended guide seems pretty light to me to prepare for plebe summer. Does anyone have any recommendations for a good workout routine that can prepare me at least somewhat if I do get accepted?
 
We live in a desert state. Our son prepared for USMA by running every day in the heat, hiking several times a week with a 50-lb pack in the foothills, and doing a few pull-ups on the bar across his bedroom door every time he entered/exited. He's a rower, so he worked out on the erg every day as well. He got through Beast in one piece. Plebe summer at USNA probably isn't much different. Most of the advice he got was about heat acclimation and preventing dehydration, both very important in getting through humid NE summers, especially in heavy gear.
 
Can never go wrong with some good old 400m and 800m sprints. I loved doing those while prepping for my first season of college soccer.

Swimming is also a fantastic workout.

It's hard to pinpoint an exact workout routine; some people do better with other workouts. I advise looking into Stew Smith workouts; those are some top notch workouts.
 
I guess it all depends on your fitness level? During his Plebe summer, my son commented the physical demands were nothing compared to the mental stress. He is an athlete though who stayed in good all-around shape so he was fine. He did mention to me (as did another poster here)that he saw quite a few fellow plebes struggle with shin splints and stress fracture syndrome because they likely were not acclimated to running. So regular running is a great start and if you do receive an appointment, make sure you show up on Iday with running shoes that are broken in.
 
I have been going to my local YMCA every morning at 5:30 AM to do a cardio/strength class (push ups, cardio exercises like jumping jacks, sit-ups etc) on Mondays, Wednesday's, and Friday's and a spin class on Tuesdays and Thursdays. Is this enough for plebe summer? I'm also participating in high school sports (just finished swim team and soccer season just started) I am a female by the way.
 
Oh, sorry, should have said that I am a cross country runner from a running family! I don't have difficulty running so I had planned to start running closer towards plebe summer (like when school gets out in May) because then I can run in the middle of the day when it is hot. I am also pretty well acclimated to climate (from the South).
 
If you are a runner, you will be fine. Most you will run is probably 5 miles, but most days will be less than that. Strength is important, but looking like the incredible hulk isn't as important. Being able to push, pull and manipulate your body weight is the most important thing. A strong core helps in all exercises and conditioning. Have you looked up the USNA PRT standards (not the CFA)? How did you score on it? Being able to do tons and tons of calisthenics is key. Push ups, not only regular push ups, but triangle, dive bombers, wide grip, tricep, feet elevated. Flutter kicks, leg levers. Abs - the list is endless here on that variation with planks, sit ups, crunch variations, etc. Body builders and burpees are great full body exercises. Squats and lunges- again a million variations here. Pull ups and chin ups - try different grip widths, negatives, pyramids. Throw in bear crawls and duck walks. Develop a strong routine doing these types of exercises (use google and it will have a million suggestions and variation of these) with high reps is key. At USNA you will do many round trips, so when you do some reps, run 100-200 yards and do more reps. Your heart rate will be kept up the entire time at PEP.
 
My Son said Push Ups, Push ups, Push Ups and Leaning front rest (think I got it right) Push ups with out the push.

Good chance he will be a detailer this summer so...... I would take him at his word.

Oh on the mental, don't ask why (even in your mind) Just do it! I read another post by a former plebe that said he found that many plebes wasted a lot of energy mentally trying to prepare themselves for the next order. Better to just say "whatever" and go with it. In other words this is not the time to use those superior minds, for once in your life, just shift into neutral.
 
Stew Smith's running plan is incredibly effective. I've been using it since I did the CFA, and the results are great. Additionally, if you're plateauing on push-ups/pull-ups/calisthenics, you could try using Pavel Tsatsouline's "Greasing the Groove" technique. http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you This technique has been instrumental in bringing my push-up numbers up without too much effort. Also, it will prevent overuse injury, simply you never max out on training sets
 
MABlue said:
Stew Smith's running plan is incredibly effective. I've been using it since I did the CFA, and the results are great. Additionally, if you're plateauing on push-ups/pull-ups/calisthenics, you could try using Pavel Tsatsouline's "Greasing the Groove" technique. http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you This technique has been instrumental in bringing my push-up numbers up without too much effort. Also, it will prevent overuse injury, simply you never max out on training sets
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Glad to hear it, I've been starting the Stew Smith program, is this the program you've been using for running? I'll also check out using the method you linked to since I have been plateauing on push ups recently.
 
This is the program i've been using for running, although i've also combined in some interval training on the stationary bike recently
 
Look up the official Navy PRT and do one for yourself. Cardio and strength is vital. The Navy PRT consists of 2 minutes max effort pushups, 2 minutes max effort situps, and a timed 1.5 mile run. If I remember correctly, the minimum passing score for males is 45 pushups, 65 situps, and a 10:30 run. The USNA website should have the PRT scoring categories for males and females, but in my opinion, just run a bunch of mock PRT's and you'll be set. Also, swimming definitely helps as you'll be doing quite a bit of it at USNA
 
Make sure you stretch. They taught a great shin splint stretch at USNA, but one of the toughest issues to deal with during plebe summer is a nagging injury like shin splints or groin pull or sprained ankle. If you can run a 6 minute mile or two miles in 14 minutes, you should be fine. If you aren't a good swimmer then make sure you get the freestyle down and float. Lastly, make sure you can crank out 50 push ups without thinking about it. Same goes for sit-ups. Keep working the pull-ups.
 
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