4 Month (12 Week) Training Program

army2021

Member
Joined
Jan 4, 2015
Messages
299
Hello all. After a great deal of time looking into it, I'm deciding to forfeit competing in my spring sport, lacrosse, to minimize injuries. My wrestling season ends in one month, and then after that I'll be on my own to train. I'll have the ability to join a gym if I'd like, I'll do whatever I need to and is recommended. So, I'll have roughly 4 months to train for the Academy and I'd like to be well above average PT arriving at USMA, would rather be a "PT Stud" type. I was wondering if anyone had a recommendation of a program or for developing for a 4 month training program to arrive ready to go? Whether it'd be lifting, generic training, rucking, cardio program, swimming, anything. I've heard the name Stew Smith on here a lot, but don't know if that'd be for this scenario so would like some guidance on where to look for my situation (and that very well may be the place, I'm just not that knowledgeable in this area). I'm in halfway decent shape but not great by any means. Thank you for your time and responses. Have a nice day.
 

NavyHoops

Super Moderator
10-Year Member
Joined
Jul 13, 2011
Messages
7,103
Stew is a former SEAL who taught at USNA and led the PEP (summer PT) program for many years. So he is very familiar with the Plebe Summer or BEAST environment. He then turned to a career of fitness. Many really like his books. I have never used them well because I am old now. Core strength, upper body strength and cardio are huge. If you aren't used to humidity it will take some acclimation. Rucking is a unique beast that takes the body some time to acclimate. I will leave rucking suggestions to those who have tackled BEAST and if that ore is even needed.

For all the SAs push ups of every variation, pull ups, flutter kicks, leg levers, squats, lunges, sit ups, any other calisthenics I haven't listed and running will be done by the 1000s. Front leaning rest or plank also for minutes on end. It's why a solid core is critical. Ensure you know what the USMA PT test entails so you can crush it. It's longer and scoring is tougher than the CFA. Run hills, work distance and speed in. Ensure you don't get hurt. Look up some preventive shin splint measures. You school cross country coach will also have suggestions on that. Wear good shoes. If you family can afford it go to a running store and get fitted for shoes. Remaining healthy is key as you get to USMA and spend days in boots you will see many start to develop shin splints and stres fractures. Good luck.
 

army2021

Member
Joined
Jan 4, 2015
Messages
299
Stew is a former SEAL who taught at USNA and led the PEP (summer PT) program for many years. So he is very familiar with the Plebe Summer or BEAST environment. He then turned to a career of fitness. Many really like his books. I have never used them well because I am old now. Core strength, upper body strength and cardio are huge. If you aren't used to humidity it will take some acclimation. Rucking is a unique beast that takes the body some time to acclimate. I will leave rucking suggestions to those who have tackled BEAST and if that ore is even needed.

For all the SAs push ups of every variation, pull ups, flutter kicks, leg levers, squats, lunges, sit ups, any other calisthenics I haven't listed and running will be done by the 1000s. Front leaning rest or plank also for minutes on end. It's why a solid core is critical. Ensure you know what the USMA PT test entails so you can crush it. It's longer and scoring is tougher than the CFA. Run hills, work distance and speed in. Ensure you don't get hurt. Look up some preventive shin splint measures. You school cross country coach will also have suggestions on that. Wear good shoes. If you family can afford it go to a running store and get fitted for shoes. Remaining healthy is key as you get to USMA and spend days in boots you will see many start to develop shin splints and stres fractures. Good luck.
Very informative. I'll look into their specific PT Test. I assumed it was the APFT but I could be wrong, as I know VMI for instance has one different than that even though it's an Army-based school. Thank you very much for the help!!
 

DrMom

Moderator
10-Year Member
Joined
Aug 25, 2011
Messages
1,605
I would also suggest buying the recommended boots and putting weight in your backpack and going for long walks--uphill, both ways--or even on the treadmill to reduce the incidence of stress fractures. Do not run in the boots. Walk in them with weight on your back. Work up slowly. You don't wish to hurt yourself prior to Beast. Also, if you love playing LAX, don't deny yourself the senior year experience for the risk of injury. Also, be very safe walking around in boots and the ruck sack/back pack with weight. You will want to listen to your iPod but don't--you will lose situational awareness. Also, if you are going to be in the Army, buy a reflector belt and use it. It may save your life.
 

cajunrouge2021

5-Year Member
Joined
Jun 16, 2016
Messages
94
Wow man. I play lacrosse, too. That's a really tough decision to make and I know where you're coming from. I hope this turns out to be the right decision for you.
 

fran23

Member
Joined
Jan 16, 2017
Messages
12
Can you drop a sport that you have listed on your app or must it be approved by WP first?
 

army2021

Member
Joined
Jan 4, 2015
Messages
299
Can you drop a sport that you have listed on your app or must it be approved by WP first?
I'm not 100% certain. I'm getting in from a Principal Nom and being on the lacrosse team wasn't really what got me that. It was several other factors so not like lacrosse is huge to my profile. I'll report if needed but not sure how to or if I'm supposed to
 

Love4monsters

5-Year Member
Joined
Apr 29, 2016
Messages
696
My son is planning on throwing shot and discus this spring but we've already had the same conversation about it being a good decision. He plans on participating and has begun indoor training. His coach is very much against running long distances during throwing season and son is a bit concerned with conflicts. I'm hoping he can participate as he missed football due to the torn labrum. Worst case scenario, he has to have a serious talk with his coach about his personal focus - being ready for Beast - and they work it out. Son has been running 3-5 miles every other day and actually is enjoying it. He's never been a distance runner but he wants to be ready. His coaches are serious about throwing and son is quite skilled but his future is hopefully at USMA.
 
Joined
Jul 4, 2016
Messages
123
Can you drop a sport that you have listed on your app or must it be approved by WP first?

I am not positive, but I believe you can if you have a good reason. For example, I'm applying to both USAFA and USMA. On my application I had that I was supposed to be captain of both winter and spring track. I managed to partially tear my hamstring because of my coach's training. After talking to both my ALO and FFR, they told me to drop the sport and just train for Beast. It was best for my health. I already had my nomination and LOE at the time so they thought it would be OK to not tell the academies.
 

fran23

Member
Joined
Jan 16, 2017
Messages
12
Thanks for the input. Do any of the moderators have opinions on this? It's hard to navigate the system sometimes and dont want to do anything that would jeopardize this!
 

VelveteenR

Just gathering dust in the nursery...
5-Year Member
Joined
Jul 24, 2014
Messages
723
VelveteenKid dropped his only sport toward the end of his senior year for reasons other than avoiding injury. He talked to his FFR and RC about it. Both said it wasn't an issue and wouldn't affect his appointment.
 

VelveteenR

Just gathering dust in the nursery...
5-Year Member
Joined
Jul 24, 2014
Messages
723
VelveteenKid dropped his only sport toward the end of his senior year for reasons other than avoiding injury. He talked to his FFR and RC about it. Both said it wasn't an issue and wouldn't affect his appointment.
 

bpu

5-Year Member
Joined
Jul 29, 2010
Messages
58
My son dropped lacrosse sr yr to avoid injury to protect an appointment. Post season he regretted not playing. Next yr a teammate blew out his knee in a game and lost his appointment as a result. When my son found out he regretted his decision less. He already had a varsity letter and lacrosse was not the reason he got an appointment. Hard decision either way and depends upon the sport and other factors. Getting confirmation from your admissions officer is rarely bad advice. I suspect WP will say it is OK.
 

VelveteenR

Just gathering dust in the nursery...
5-Year Member
Joined
Jul 24, 2014
Messages
723
BTW: I forgot to add that when kiddo talked to his RC about dropping his sport, she said, "It's fine. Your app is in the brains rather than brawn pile." He was not a recruited athlete. So, I'm thinking that because his sport was not his defining characteristic, he had already checked the boxes for athletics, and nothing he did further in that regard mattered. It might not be the same for an applicant whom WP is counting on being an impact player.
 
Top