Pre I Day Work Out Program

Discussion in 'Naval Academy - USNA' started by 2017usna, Dec 23, 2012.

  1. 2017usna

    2017usna USNA C/O 2017

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    So I have been honored by being appointed to attend the Academy as a member of the c/o 2017. I am now working toward preparing for plebe summer and the whole Academy experience. Currently I am in a routine of waking up and doing 30 min of cardio before school (alternating between running and biking), going to school, going to lacrosse practice, and then going to lift five days a week. I know that being able to bench and squat a bunch of weight isn't exactly what I need to be able to do, but I am not too sure about what kind of program to follow in order to be best prepared for June 27. Any and all advice is appreciated. Thanks.
     
  2. Grad/Dad

    Grad/Dad Member

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    What we heard from our over night visit, was run, run and run. You should also have received a work out schedule in your initial application letter, Since you received it so long ago, it has probably long since been lost but it states that you should work up to 3-6.5 min miles 5 days a week before going to the Academy. Hard core lifting is probably not going to help you much but doing lots of pushups and situps most likely will.
     
  3. ChrisWilder07

    ChrisWilder07 Member

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    My Plan

    First of all, Congratulations on being offered an appointment to the Naval Academy! I am an applicant to USNA Class of 2017, but I have not received an offer of appointment. However, I am physically preparing for whatever may come my way--whether it be USNA (hopefully!) or NROTC.

    I am a tall, skinny runner so my goal is to gain weight and pack on some muscle for a few months and then tone it up with running, pull-ups, push-ups, sit-ups, swimming, etc.

    Here's my plan:

    StrongLifts 5X5 Program for 12 weeks (http://stronglifts.com/)
    - In this program, I am strictly doing Squats, Bench, Barbell Row on Workout A and Squat, Overhead Press, Deadlift on Workout B

    After 12 weeks of the variation of the StrongLifts Program above, I will continue to use StrongLifts 5X5 but add 3 max sets of dips to Workout A, 3 max sets of pull-ups to Workout B, and running on the days in-between workouts. (I'll do this second variation for 12 weeks)

    After 12 weeks of the second variation of the StrongLifts Program, I will move to a short version of the Complete Guide to Navy SEAL Fitness--a book my Stew Smith (USNA grad, former Navy SEAL) until I leave for I-Day of first day of NROTC.

    Hope this helps, and I hope to see you on I-Day!

    PS: Here's the link to the "Complete Guide to Navy SEAL Fitness" book by Stew Smith:
    - http://store.stewsmithptclub.com/cogutonasefi1.html
     
  4. navyasw02

    navyasw02 Member

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    Search google for Navy Diver Warning order. It should give you a link to Navy Personnel Command, and on the right hand side download the Navy Diver Warning Order or EOD Warning Order.

    This is complete overkill, but if you can do this you'll be in the top 5% of your plebe summer class, guaranteed. You have enough time so I'd highly recommend this program, but I'd focus more on pushups, situps, and running sections. This has a lot of swimming and pullup training as well which you wont need at USNA. However, if you want to roll in there as a super stud, go for it. I used this to train for dive school and I was able to keep up with guys 10 years younger than me.
     
  5. TakeMyAdvice

    TakeMyAdvice Member

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    not that bad..

    Plebe Summer is not that bad. If you are athletic, have played sports all of your life (especially varsity level) then you will be fine. Looking to improve your run times and push up/crunch counts are always goals you should have. Overall physcial fitness will be crucial for your success as a midshipman and later as a leader. Continue to always improve where you stand and do not worry about failure, it should not be considered when planning how to lead in the military. Work on your weaknesses and always look to improve your strengths. An overall physcial fitness program (cross-fit, P90x etc) will serve you well moving into Plebe Summer.
     
  6. navy2016

    navy2016 Member

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    Very true. I got into worse shape over plebe summer. This actually occurred to others as well.
    Plebe summer- probably around 15 miles of running a week. Clearly, if you are running 20+ miles a week, you will be fine.
     
  7. 2017usna

    2017usna USNA C/O 2017

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    What pace should i shoot for on distance runs? I heard that the longest distance USNA makes you run is 6 miles at the end of plebe summer. Also, in response to the user who said that I have most likely lost my work out program, I have not received my BFE, but I did receive a call from my congresswoman congratulating my on being appointed.
     
  8. navy2016

    navy2016 Member

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    Honestly, group runs end up at 9-10 minute mile pace. To stay on the fit side, be able to keep 7-8 minute mile for several miles. You don't want to have to fall out.
     
  9. nuensis

    nuensis USNA 2016

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    If you can pass the CFA, you will have no problem with Plebe Summer PEP. That said, you are grouped by running ability, and are able and encouraged to challenge yourself and advance to the next group.

    You could show up in whatever shape you are now and make it though. The more fit you are, the easier it will be.

    Reg runs are very, very slow. Running with Group 1, however, is far more difficult.
     
  10. USNA2016Dad

    USNA2016Dad Member

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    From the Permit to Report Packet Class of 2016

    This is from the Permit to Report Packet for the class of 2016. Congratulations.

    https://blackboard.usna.edu/bbcsweb...ommended Exercise Routine.pdf?ticket=DtpKrrJf
     
  11. 2017usna

    2017usna USNA C/O 2017

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    Thanks!
     

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