Getting in shape

Discussion in 'Publicly and Privately Funded Military Colleges' started by RahVaMil2009, Mar 8, 2009.

  1. RahVaMil2009

    RahVaMil2009 Member

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    This thread is for prospective cadets of all of the publicly and privately funded military colleges to discuss what they're doing to prepare for the physical rigors of their chosen schools.

    What workout plans are you using? How often do you PT? What are your long-term and short-term physical fitness goals? What do you want to be able to do on the day you report in?

    Ready... discuss. :smile:
     
  2. KVD90

    KVD90 New Member

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    my workout plan is whatever i can think of but usually includes lots of pushups, pullups, etc. lots of running (spring track and sunday long runs)

    i also do some lifting but not alot. I just got back from an overnight this weekend :)
     
  3. LongGreyLine Hopeful

    LongGreyLine Hopeful Member

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    KVD90 what school were you checking out? How was it?

    My workout as of about two months ago has been.

    Mon/Wed/Fri - Weightlifting (Upper Body/Arms/Chest)
    Tues/Thurs - Weightlifting (Legs/Back)

    Everyday: 3 mi. run/jog (19:38 is the best time posted so far) Two 5 mi. runs whichever days I feel like taking out the 3 mi. 500 push ups/500 sit-ups/50 pull ups.
    Lastly, Saturdays my buddy and I from our old JROTC battalion go on a 5 mi. ruck with just about 50 pounds.

    I'm lacking in the pull up area. Anyone have any tips so I can improve before I take the VFT? Any Suggestions for under-doing it or over-doing it, as well as tips are greatly appreciated.
     
  4. Kemp7

    Kemp7 Member

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    I got this sick 10 day pullup workout from military.com that will deff. help increase your max pullups. I do it about once every two months or so because its rough on your hands (lifting after it is hell).

    Odd Days:
    Pyramid Workout
    start with 1 pullup and work your way to 10 than go down the pyramid.
    For every pullup you do, do 2 pushups and 5 situps.
    Every now and then I throw in 2 dips for every pullups I do just to target the triceps.

    So pretty much your pyramid should look like this:
    Set 1: 1 pullup, 2 pushups, 2 dips, 5 situps
    Set 4: 4 pullups, 8 pushups, 8 dips, 20 situps
    Set 10: 10 pullups, 20 pushups, 20 dips, 50 situps
    Set 11: 9 pullups, 18 pushups, 18 dips, 45 situps
    Set 16: 4 pullups, 8 pushups, 8 dips, 20 situps
    Set 20: 1 pullup, 2 pushups, 2 dips, 5 situps


    Even Days:
    Just do 50 pullups by the end of the day, a little here and a little there

    After 10 days of this dont work your back for a few days and on the 14th day test yourself.

    I went from 10 pullups to about 18-19 after a few times using this program.


    Any advice for running? Mile 1.5 mile and 3 mile times arent as good as i would like.
     
  5. SF49ers

    SF49ers Member

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    3 days a week I go to the gym to lift weights

    5 days a week I run with the distance group in Track. We do about 3-5 miles a day, workouts about twice a week.

    7 days a week, I do sit-ups (5 sets of 15), push-ups (5 sets of 10), and lift a dumbell 30 or more times with each arm. I plan on increasing the amounts as I get into better shape.

    Do pull-ups really help? I haven't been doing any...

    I want to be able max the PT test, and be able to survive knob year.

    Kemp7: Endurance running is a sport that requires effort over skill. If you get out and run at least 3 miles a day during the week, you'll get better. Try to run with friends, because it passes the time and can encourage you to keep going. Also, a good mileage pace is one where you can comfortably talk to someone while running. I would try to do at least one long mileage day (5-7) a week, and some speed workouts (4 x 800 meters, 2 x Mile, 6 x 60 second sprints, etc). As long as you're just getting out there and running, you'll improve.
     
  6. KVD90

    KVD90 New Member

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    I was checking out VMI and i loved it. I already had sent in all nesscary reservation paper work for my Appiontment.
     
  7. RahVaMil2009

    RahVaMil2009 Member

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    All right, here's some advice. Most of it is for those who are consciously trying to lose weight, but a lot of it has to do with general health and wellness, too.

    1. Watch what you eat. Specifically portion size. This is one of the main reasons for the rising obesity problem in the US. We super/biggie size everything, not just fast food.

    2. Make sure your cardio workouts are at least 30 mins in duration. Our bodies burn carbs, fat and protein, in that order. The first 20 mins or so of a tough cardio workout burns through the carbs (quick energy), so if you stop there, you haven't burned any fat yet.

    3. If you don't already do it, start hitting the weights for some resistance training. Lean body mass (muscle mass) burns more calories at rest than fat. What this means is that on top of converting fat to muscle, you'll eventually end up burning more calories just by sitting and sleeping than you do now.

    4. Plan your workouts to get the most out of your effort. Building off of #2 and #3, it's a great idea to do resistance training before your cardio workout. This will help deplete your quick energy stores early on in your workout so that by the time you get to your 30+ minutes of cardio, you'll start burning fat faster than you would if you started your workout with cardio.

    5. Drink water. Lots and lots of water. They used to recommend 64oz daily, but now most dieticians are recommending that you drink at least 50% of your body weight in water every day (IE, if you weigh 150lbs, drink no less than 75oz per day). Other than the obvious fact that water is a necessity for life, water is an extremely important element in the fat-burning process. If you're dehydrated, your body won't burn fat as fast. Furthermore, our bodies process water similarly to how we process food. If you try to lose weight by skipping meals or otherwise starving yourself, your body will hold onto fat instead of burning it because it needs to conserve energy. Similarly, if you're dehydrated, your body won't flush the water out of your system as quickly as it would if you were to stay hydrated. This means you're retaining water weight.

    Note: Wrestlers and boxers do crazy insane workouts to sweat out all their water weight to make the next lower weight class, but it's only a temporary fix to a long-term situation, and it's done under the close supervision of an experienced coach and qualified trainers.

    6. Specificity, specificity, specificity! If you aren't familiar with this concept of physical fitness, it's fairly simple: in order to get better at a certain event, you have to design a workout program that will help you improve in that particular event. Here are some VMI Fitness Test-specific examples:

    a. The best way to get better at pullups is to do pullups. If you can't do any, either get a buddy to help you with assisted pullups, or do negatives (start by doing a flex-arm hang, and lower yourself as slowly as possible). Once you can do 2 pullups, it's easier to see quick improvement because you can do several max sets every day. If you do five sets of 2 pullups every day, after a few days you'll be able to do 3 or 4.

    b. If you can't quite make that 60 situps in 2 mins, do as many as you can in 1 min. Do pushups for 1 min. Then do as many situps as you can in 45 seconds, followed by as many pushups as you can do in 45 seconds. Then 30 seconds, then 15. It sounds simple, but if you're giving it your all (really doing as many as you really can in the allotted time), this workout will smoke you. The pushups will allow your abs a little break between sets, but it will be an active rest so you're maximizing your workout time.

    c. The only way to get better at running is to run more. You can improve by either running faster, or running longer. A good running workout plan will include both. If you only ever run 1.5 mi, you'll never reach your maximum potential for a 1.5 mi test, because your body will be used to giving out right around that 1.5 mi mark. One day, do six 400s (lap around the track) at an all out sprint, with a two minute recovery break between each 400. It's a total of 1.5 mi, but you have effectively sprinted the whole way. The next day, run 3-4 miles focusing more on distance at a steady pace than on time.

    That's all I've got for now. It's only a beginning. There are plenty of resources online (www.coolrunning.com, Stew Smith's fitness articles at www.military.com, etc.) and tons of books out there that are geared toward helping people max the armed forces PT tests.

    Do pushups,
    Jackie M. Briski
    VMI Class of 2009
     
  8. LongGreyLine Hopeful

    LongGreyLine Hopeful Member

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    Just got on to be greeted to some very thorough posts. Between this post and the one about the ac period; you have succeeded in answering all of my questions for a very long time. I'm definitely going to give your tips a shot. Thanks again for all of your wisdom.
     
  9. Gcokeley

    Gcokeley Cadet

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  10. RahVaMil2009

    RahVaMil2009 Member

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    As many of you are preparing to enjoy your last summer of freedom, it seems appropriate to resurrect this thread. :smile:
     
    Last edited: May 19, 2011
  11. MikeC

    MikeC Member

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    Push ups and pull ups everyday

    Sit ups, leg lifts and everything else included on the P90x ab workout video every other day

    On the days I don't do the abs I run. Usually between 2 and 5 miles depending on how I'm feeling but the run includes many hills

    Two days a week I go and lift weights at the gym

    Any suggestions to improve my plan?
     
  12. Fengawr

    Fengawr Member

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    This is what I do:

    Every day I run except for Sunday.

    Monday: 5+ mile run, throw in some sets up push ups, sit ups and pull ups
    Tuesday: Go more for speed than distance (Maybe some sprints or 400s)
    Wednesay: Same as monday
    Thursday: Same as Tuesday
    Friday: Same as monday
    Saturday: A long run, possibly 8+ miles
    Sunday: Rest day


    This is what I basically do, but I am not sure whether to do pushups, pull ups and ab workouts every day or every other day..
     
  13. navylax12

    navylax12 Member

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    I attend PT at local Marine Corps Recruiting Station every other day. We run ALOT, and do lots of core exercises (pull-ups, push ups, sit ups, star jumps, ammo can presses, tire carries, burpies, mountain climbers..etc) It may be hell doing the workouts but boy do you feel good afterwards. All building up for Hell Week!
     
  14. USMC 2012

    USMC 2012 Member

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    Workout Routine

    Citadel, VMI, and Norwich prospective cadets,
    I will be applying to the Citadel at the end of the year (Junior) and hopefully an acceptance by September.

    I try to get this done everyother day, and run (1-2 miles) on the days that I don't workout. I'll also drink a protien shake right before or after I workout. Remember to also drink a lot of water. (Just telling you what you already know.)

    Neck Lifts - 30
    Push ups - 30
    Crunches - 50
    Flutter Kicks on a Three Count - 40

    Chest Puffer (a little like bracing, but don't bring your arms back so far, and don't bend, just push your chest out. This will increase lung capacity a little bit. It actually tries to simulate being a couple thousand feet off the ground, maybe on a mountain) - 1 Minute
    Wall Sit - 1 Minute
    Flutter Kicks - 1 Minute, just hold them six inches off the ground.
    T - position - 2 Minutes

    Mountain Climbers - 1 Minute
    Jumping Jacks on a Three Count - 50
    Push ups - 30
    Crunches - 40

    Flutter kicks - 30
    Sun Gods - 1 Minute
    Sit ups - 50
    Run in Place - 3 Minutes

    Bench press - 40 - 60 times (50 pounds)
    Curling - 20 times each arm (10 pounds)

    Thanks, and hope this helps,
    USMC 2012
     
  15. USMC 2012

    USMC 2012 Member

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    Question for Navylax

    Navylax, if you don't mind me asking, what was your GPA to get into the Cid? And from what state did you apply?

    Thanks,
    USMC 2012
     
  16. navylax12

    navylax12 Member

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    No problem man, GPA was a 3.49 on application. Im from Naples, Florida. Don't hesitate to ask anything else. Shoot me a PM and ill get back to you as quick as I can...
     
  17. USMC 2012

    USMC 2012 Member

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    Thanks man. Yea, I have 3.01 and 1600ish on the SAT. Do you think I have a shot?

    Thanks,
    USMC 2012
     
  18. MikeC

    MikeC Member

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    Not to butt in here but I'm also headed to the Citadel. If I were you I would try to pick up the SAT a bit. Also if you can do an interview and make sure to let them know about your extra curriculars; they do make a difference. Good luck
     
  19. navylax12

    navylax12 Member

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    Just as MikeC said, it wouldn't hurt to re-take the SAT and practice for it. By this all you are doing is improving your chances at a spot in the 2016 class. Even try taking the ACT. From personal experience, I took the SAT and did about the same as you, took the ACT and did much better. Looking at current trends, schools like El Cit are getting more and more competitive. Admissions boards are taking more time to carefully review each candidate, so it is extremely important to stand out. Make sure you have solid EC's along with solid academics. GPA is as big a factor as test scores, so try to bring it up a little bit before sending an app away. Make sure you specify in your app whether you plan on contracting in with the service after graduation, as that is also a good way to stand out. As long as you are determined, nothing can stop you. Anything else you feel like asking, please don't hesitate!
     
  20. Fengawr

    Fengawr Member

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    One of the things I want to start doing, is putting a pull up bar on the door of my room. Whenever I enter my room, or when I leave it, I have to do as many pull-ups as I can. If you do this every time you enter or leave it, you can be do quite a lot of pull-ups a day, which could help tons.
     

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