Recommended Exercise Routine for Plebe Summer

Discussion in 'Naval Academy - USNA' started by Snow18, Mar 30, 2011.

  1. Snow18

    Snow18 Member

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    I am training for plebe summer and trying to follow the recommended exercise routine posted on the USNA website. However, I had a question on what they mean by push-up ladders and sit-up ladders. Does anyone know what this means? Also, is the 8 week recommended exercise routine enough to prepare for plebe summer? Any pointers on things to include in addition to it? Thank you :smile:
     
  2. quick

    quick Member

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    A pushup/situp ladder would look something like this. 1+2+3+4+5+6+9+10+9+8+7+6+5+4+3+2+1. Obviously you can use any size increments, not necessarily just a size of 1. It all depends on how many you can do.
     
  3. greeneagle5

    greeneagle5 Member

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    another suggestion

    Strongly recommmend that you run......run.....run....and then run some more ( in broken-in ,comfortable running shoes, preferably white) that you should take to PS with you......and also try to be prepared to deal with the July heat and high levels of humidity commonly experienced at PS. :thumb:

    :director:-- GO NAVY !
     
  4. 2012mom?

    2012mom? Member

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    Snow18:

    My advice is to simply be more active than you ever have before, both through aerobic exercise and calisthenics. Do not become a "couch potato" between now and I-day!

    Aerobics: Alternate running with biking, swimming, jumping rope to avoid shin splints. Find a challenging trail, put 20-30 pounds in a pack, and go backpacking. Play basketball or soccer. IOW, you can have fun while getting in better shape, just be careful not to get hurt.

    Calisthenics: In addition to full sit-ups, you can do "crunches" of all types - and you WILL do many hundreds of them starting on I-day :biggrin: You can also do "planks" to also strengthen your core muscles. Definitely do lots of push-ups, too. Alternate doing them for speed versus trying for perfect form. You can have a parent, friend, or sibling (if you trust them) count cadence for some of your push-ups. IOW, go up or down only when they tell you to do so, and hold the 90 degree bent arm position until they tell you to go up.

    The most important points:
    1 Have fun while exercising a lot
    2 Avoid things that could injure you

    If you can walk through the gates on I-day, your detailers will get you into shape, but Plebe Summer will be less difficult if you are in (what you think is) great shape.
     
  5. MomoftheMagik

    MomoftheMagik Member

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    My son also started getting himself out of bed early to go running. We home school, so he wasn't used to getting up before 7:45-8:00 each day. He knew that the early mornings would be a challenge for him, so he decided to prepare himself for that. He had maxed the push ups and sit ups on his CVW, so he kept up the same training for those that he had been doing, and then he ran...a lot, usually twice per day...once early in the morning and once in the heat of the afternoon. I sure hope you guys don't have as much hot weather as they had last summer!
     
  6. 1964BGO

    1964BGO Member

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    Try checking out Are you ready[/B] on this site for more information on this topic.
     
  7. Snow18

    Snow18 Member

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    Thanks for the advice this helps!:thumb:
     

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