Are YOU ready?

Discussion in 'Naval Academy - USNA' started by FlytillIdie, Mar 30, 2011.

  1. FlytillIdie

    FlytillIdie Member

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    As Plebe Summer quickly approaches, so does the end to the majority of sports and your High School carreer. With this comes inactivity, and lazyness. BUT.. this is entirely for you to decide! Plebe Summer is a rigorous 6 solid weeks of physical activity and if you do not prepare yourself now, you will fall behind your peers and possibly injure your...self jumping into such a demanding physical program. You AND your class mates have the potential to not only get through Plebe Summer but to excel and be able to finish it with ease. To accomplish this, you’re going to have to put in some work. You’re going to have to train harder and eat better. The less “fat” on your body the easier it will be. First we got to look at the diet. A diet does NOT in any way mean eating less, or eating only salads… Some of the most important things you need to cut out of your "daily diet" are the sodas, energy drinks, and just stick MAINLY to water. Sodas, etc.. contain on average 50-60 grams of sugar and countless carbs/ calories which is just going to slow you down and add on weight to your body. ALSO.. diet soda is NOT, I repeat, NOT a better option. Diet soda is made with a chemical that stops your body from burning fat and large amounts of calories. This means that even if you are running hard, working out a lot, all the while drinking diet soda on your free time, you will NOT be losing weight. If you absolutly have to drink a soda.. drink a a non-diet one. Another thing to try and start eating less to none of is fast food. Take the extra 5 minutes and make something to eat, trust me you’ll feel better after. Make smart decisions when it comes to food. If you have the option between something healthy and something bad for you, stop and think of how much work you will have to do to just rid your body of the unhealthy food. Trust me, I know that it’s hard often times.. but it is the end goal that we are trying to reach. Try to get more protein in your diet. I’m not telling you to go out and buy protein powder.. because there are MANY ways of easily getting protein in your diet. Let me give you an example for a quick meal,

    2 Cans of Tuna made with fat free Mayo- 68 grams of Protein

    1 tall glass of Skim Milk- 16 grams of Protein

    That 10 minute meal just racked up a total of 84 grams of protein! When you go to the store and when your parents go shopping, look for things that are going to be healthy and beneficial to you. Another thing to remember is, you definitly do NOT need to eat less food! One of the BEST ways to burn calories and or lose weight is by eating small meals more often! One of the best ways of doing this is to try to get 200 calories every 2-3 hours. It doesn’t matter what those 200 calories are, but as long as you are getting 200 calories ever 2-3 hours will keep your metabolism at an all time high causing your body to CONSTANTLY burn calories even when your sitting still! Eat a big breakfast, and normal lunch and dinner. NOW after you’ve started eating right we can start to work on the actual working out. One of the MAIN activities you will do during Plebe Summer is running. Running in the morning, during the day, and at night. Running, Running, Running. So this is a perfect way to start getting ready. It is said that the recommended pace that USNA would like you to be at is a 6:30 mile pace for three miles. This is easily attainable! First, go out and make a route that’s going to be 3 miles. That means one and a half miles going one way, then one and a half miles coming back. Before you actually get running, go and buy some running shoes that are going to be best for you! Make sure they are comfortable and something that will last! Then take a watch with you and get running at a comfortable pace, keeping track of your time as each mile goes by. If your not quite sure on your breathing, inhale through your nose and exhale through your mouth. Find a rhythm and stick to it! Listening to music while running can help a lot with not only keeping you entertained, but keeping you on a constant pace with your breathing and even your step! So now that you have gotten a time for your three mile run at a comfortable pace, we are going to set a goal. For the time remaining until Plebe Summer, take 5-8 seconds off of EACH mile EACH week. So if you are running at a 7:30 pace, do this for one week. Next week, run at a 7:25-7:22 pace for one week, etc.. etc… Although 5-8 seconds doesn’t sound like much time off… you will be at a 6:30 pace in a matter of weeks! You can’t just rush into things and try to go all out or else you’ll hurt yourself and then fall behind due to not being able to work out! So take it a week at a time and you will be there in no time! Now.. you need to focus on the calesthenics! Calesthenics are the pushups, the ab-work, the pull-ups! Do three sets of your desired amount of reps for anything dealing with arms. Pushups are a MUST! Bored with pushups? There are tons of different types of pushups! A few of these variations are; wide pushups, narrow pushups, declined pushups, half body angled pushups, or even balanced pushups! But what else is there? PULL-UPS! Hate pull-ups? Well the only way to get better at pull-ups is…doing pull-ups! Even if you are only doing 2 pull-ups, do three sets of those 2 pull-ups, and like with anything.. you will get better and better. Another way to get better and be able to execute more pull-ups is doing Negative Pull-ups. Negative pull-ups are simply jumping into the pull-up position and lowering your self as SLOW AS POSSIBLE. Do this for a comfortable amount of reps, and once again three sets. If you stick with it..the amount of pull-ups you can do will sky rocket! Now, ab- work, a new study has been conducted providing results showing that doing crunches and sit-ups will not help you to the extent that you think they will. Anything more 15 slow, perfectly executed reps of anything dealing with ab will not help you. What they have found is that doing “planks” are the BEST excersize to increase your abdominal strength, core strength, and back strength. There are many different variations of planks. Leaning more forward on your arms and toes will work the lower part of your abdominal muscles. Holding a plank directly over your arms and having your feet pointing straight down will work the middle of your abdominal muscles. And holding a plank further back on your arms and toes will work the upper part of your abdominal muscles. Push your self and hold these as long as you can, but make sure you can do it multiple times! There are also side planks which work.. well.. your side! But now onto another important issue… cross training. You can not simply run every day, and every week. You are going to have to do other types of cardio some weeks, such as swimming, bicycling, jump rope, etc… This means that, for example, you will do running for 2 weeks, and swimming for 1 week, then go back to running on the fourth week! Cross training not only lets your body recuperate from the constant strain on muscles used during running but also allows your body to work different muscles and build up your stamina, and endurance, etc.. for things other than running! For anything you are doing to get ready, try to always be improving yourself, adding another rep or another set. You might not see results the first week, or second week, but stick with it and you will be seeing your times drop, your endurance build, you becoming stronger, and another thing.. your confidence boosting! Plebe Summer is coming quickly…! Don’t wait, start today. Motivate yourself, work out with a friend, or with your favorite music. And most importantly, stick with what you start! Push yourself! The question is not “Is everyone else ready?”.. but rather, Are YOU ready? Good luck everyone :] :shake:
     
  2. SteveHolt243

    SteveHolt243 Member

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    Dude, don't stress it and just try and enjoy your last few months. You'll have nine years to go overboard.
     
  3. mumsyto3

    mumsyto3 Member

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    FlytillIdie,
    I know DS was very happy that he was in great shape at the start of Plebe Summer. It made at least that part of plebe summer much easier to get through. He maxed the PRT at the end of plebe summer and again recently!
    Best of luck to you!
     
  4. FlytillIdie

    FlytillIdie Member

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    I didn't write this for myself... it's addressed to everyone else. and you need to not "stress" it but you need to prepare. that is the entire purpose of the post, for those who need help getting ready.
     
  5. quick

    quick Member

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    Only thing I'd say is easy on the protein. While it is essential to building muscle, you're body can only handle so much at a time. Approximately between 30-35 g of protein after an intense workout is sufficent. Any excess protein becomes fat. The main thing is carbs, its the body's primary source of energy. With running being an integral part of training you need a high carb diet. On a side note, do not neglect good fats (liquid at room temp.). They are a secondary source of energy after carbs. Approximately 20g of good fats a day is healthy. O and most importantly WATER.
     
  6. AF6872

    AF6872 Member

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    Run! Run! Run! There is nothing worse than being tail end charlie during the Plebe runs. Remember for those used to running in low humidity areas, Annapolis is a sweat bath during Plebe Summer and it is brutal.
     
  7. hockeypunk9199

    hockeypunk9199 Member

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    Too further add to flytillidie's awesome post, the cross training is definitely huge. swimming and cycling and other stuff in place of running has not only made me a much better distance runner, it also has kept me from getting injured. Also, cross training can take place of abs and arms (ex swimming). It really is perfect. =)
     
  8. futuremid

    futuremid Member

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    I'm from a desert/mountain area. PLEASE tell me what humidity actually IS...
    (i know the definition of humidity, but why is training harder in humidity?)
     
  9. jumprope_11

    jumprope_11 USNA 2015

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    When you are in a desert climate it tends to be a dry heat. When you add humidity to the equation it becomes a wet or sticky kind or heat. The humidity causes your pores to open so you sweat more. This makes it even more important to stay hydrated. In short humidity helps to makes the heat unbearable. You will be hot and sweaty almost constantly but after a while you begin to get accustomed to it. Nothing a plebe can't handle!!!:thumb:
     
  10. marvin7794

    marvin7794 Member

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    This original post here is pretty insane. Just go for a nice jog and do some pushups and situps.
     
  11. tramo1478

    tramo1478 New Member

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    You don't have to be in insane, marathon-capable shape. There is quite a bit of running, but if you have a lot of endurance you should be fine. Herndon's almost here:smile:
     
  12. FlytillIdie

    FlytillIdie Member

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    Its more of a all around life change that I was hinting at.. getting fit and staying fit, and always striving to be the best. Would you rather be in the middle of everyone or be the one helping lead everyone... If you don't mind that then go ahead and do what you feel prepares you. But if you are wanting something more, then THATS why i wrote this..
     
  13. HiMyNameisNick

    HiMyNameisNick Member

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    I agree with the OP. If you think this is insane then good luck at the academy.

    I run ~20-25mi/week in track. I workout 3x a week (intense workouts not just do a set and stand around) and I do martial arts 3x a week.

    on top of that I keep my body well nutritioned and stay away from unhealthy foods. The OP's post has lots of useful hints in it and I definately would not call it insane.
     
  14. FlytillIdie

    FlytillIdie Member

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    Thanks Nick :biggrin: Its All about the whole life change. You can just work out and eat trash and expect results, and you cant just eat healthy and not run etc.. and expect results either.. Glad to see your eating healthy and keeping on track of running and working out!
     
  15. 2012mom?

    2012mom? Member

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    Hey "fly" and Nick:

    Marvin is a relatively recent USNA grad, AF is a current Mid parent (me too), and (I think) tramo is a current Plebe. You might want to listen to the advice of those who have "been there done that."

    It's great to be enthusiastic, and it is far better to be in good than in bad shape on I-day. Just remember: if you come to I-day in less than perfect shape, your detailers (maybe my Mid?) will happily work you into shape. OTOH, if you overtrain and injure yourselves between now and I-day, you could lose your spot in the class. Do train, but don't overdo it.
     
  16. MomoftheMagik

    MomoftheMagik Member

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    Agree with 2012mom...and remember, while you do want to do be in good shape, you don't want to get in there and look like some hot-shot...the detailers will find a way to cool you down quick :wink:

    I'm not only the mom of a Plebe and another Navy man, I am also a personal trainer...Overuse injuries are very real, so while I do encourage training, don't suddenly ratchet up your workouts and burn out or get injured! Keep doing whatever it is you do and slowly build up/add on, if necessary.

    I do admire your go-get-em attitudes! Are you planning to be marines by any chance? :shake:
     
  17. NorthernCalMother

    NorthernCalMother Member

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    Trying hard not to be snarky, but look forward to hearing FlytilIdie's reactions to USNA's menu. My 1/C has had to be incredibly inventive to supplement it.
     
  18. Hurricane12

    Hurricane12 USNA 2012

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    Oh my God, this is so true. The protein carts are an improvement, but there are some days where it's nearly impossible to eat well, at least exclusively using King Hall.
     
  19. Whistle Pig

    Whistle Pig Banned

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    As NCMama might be shocked, I concur, based on all the scuttlebutt! Seems that variations of sushi and such are served often, under various other labels, as Mids wonder aloud, "Sir, does anyone(s) know what this is, Sir?" "Sir, may I use my knife to keep it from moving, Sir?" "Sir, I thought this was peanut butter, Sir?" ... :eek:

    Eat up while the eatin's good. :thumb:
     
  20. subvet

    subvet Member

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    Food

    One can never forget the 2006 food debacle which featured a cartoon in the WA Post of a Mid standing outside the wall bearing a sign saying "Will serve my country for food!"
    Got results fast.
     

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