Suggested Workout

Discussion in 'Air Force Academy - USAFA' started by CAP_C/2dLt, Feb 22, 2009.

  1. CAP_C/2dLt

    CAP_C/2dLt Member

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    Well, I haven't received my acceptance letter, but they say I have a pretty good chance of getting in. I've been working out, using the workout plan they gave me in the candidate's handbook thing. However, I was wondering if you guys had anything that was better to do, if there is one. Just trying to get in shape as best I can before BCT.

    Thanks
     
  2. AFAplease

    AFAplease Appointee

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    I'm in the same situation. I've started working out doing lifting, alot of pushups, situps, and running. I'm open all ideas too, just trying to be prepared if I am selected.
     
  3. Downfall75

    Downfall75 USAFA Cadet

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    I think the biggest factor you need to worry about is the running. If you're not from a place with a high elevation like CO (like me from CA), you should probably work a lot on running. For me, I try to average about 2 - 3 miles a day doing a variety of track running/hills/etc. I hear that the Colorado elevation KILLS, so that is something I try to work on more in comparison to lifting/pushups/pullups/etc.
     
  4. CAP_C/2dLt

    CAP_C/2dLt Member

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    Well, I live in Idaho, and where I live it's about 3,000 feet above sea level. But yeah, I am definitely going to be running a lot. Just concerned about my core.
     
  5. itznico

    itznico Member

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    I'm a preppie right now. The first two quarters, we were running on average of 6 miles/day. Being a Californian and all, I don't think 2-3 miles of running on a lower elevation state would cut it. But, then again, that's just me. For summer, while at California, I plan on running marathon length runs with circuit training (LOTS of push-ups, sit-ups, and pull-ups) before entering BCT.
     
  6. Downfall75

    Downfall75 USAFA Cadet

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    When you guys run, what is the average pace min/mile? Also, whats the farthest distance you run nonstop?
     
  7. itznico

    itznico Member

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    Here's what I do up here in Colorado:

    12 Pull-ups
    15 Leg Raises
    15 Sit-ups
    15 Bicycles (4 count = 1 rep)
    15 V-Ups
    15 Flutter Kicks (4 count = 1 rep)
    15 Oblique crunch (2 sets - one for each sides)
    15 Regular Push-up
    15 Wide Push-up
    15 Regular Push-up


    That's one set. I do it for a total of 3 sets. Sometimes, I challenge myself to do 4 sets. It definitely help me with the PFT (the Physical Fitness Test you will be taking up here as a cadet at USAFA). As of right now I can pass it with no problem.

    I do this on Mon-Wed-Fri. I run in between.

    It might be hard to start with 15 reps for each. I started with 10 reps each when first introduced to this. This was made by my friend up here.
     
  8. itznico

    itznico Member

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    Farthest distance I ran by myself up here on my own: 9 miles.

    Farthest distance I ran being told to do so: 6 miles.
     
  9. itznico

    itznico Member

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    By the way, with the workout I gave above, there's no rest periods in between exercises. There's about 3 min rest between sets though.
     
  10. soccerdude407

    soccerdude407 Member

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    What is the min/mile pace generally?
     
  11. itznico

    itznico Member

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    Sorry I missed to answer that one. The pace is roughly around 7.5 min/mile. That's 7:30 per mile.
     
  12. unitedstatesAFA2013

    unitedstatesAFA2013 Candidate Appointee

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    For six miles? that's pretty much what I do, although I seem to get slower as the miles pass haha.
     
  13. itznico

    itznico Member

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    keep in mind this is what we do at the Prep School not the Academy. Also keep in mind that it is high elevation and the area consist of long tiresome hills.
     
  14. unitedstatesAFA2013

    unitedstatesAFA2013 Candidate Appointee

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    yikes, you're right.
    edit: I'm guessing that your workouts are much harsher, though, considering they saw something in you but wanted you get get better?
     
  15. itznico

    itznico Member

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    heh I've been enlisted prior to this for 2 years and before that I was in college for 1 year. I've been out of school for awhile. When I took the placement exam upon getting here, I was so glad I chose the Prep school route
     
  16. ILHunter92

    ILHunter92 USAFA Cadet

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    What are V-Ups?
     
  17. itznico

    itznico Member

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    You lay on your back. Arms straight up, over your head. Keep your elbows straight. Legs and knees straight. Feet together. The goal is to touch your feet with your hands by keeping both arms and legs straight. Both ends of your body (legs and arms) will go up at the same time. It will look like your trying to make the shape of a "V" with your body. Hence the name V-ups.
     
  18. CadCandMateus

    CadCandMateus Recent Grad

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    Capt Livingston(sp) would be so proud ;)



    ~A squad
     
  19. itznico

    itznico Member

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  20. packermatt7

    packermatt7 USAFA Cadet

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    aka: jackknife
     

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