Getting in shape

[serviceacademyapplicant]

SA Applicant: this may help from the VMI PE Department: Watch the movie and follow the sequence of the training program. For someone who can't get one rep- They suggest getting a pullup band to assist you in getting started.


http://www.vmi.edu/show.aspx?tid=37099&id=2414&ekmensel=fb5d653b_20_547_2414_8

Thank you for everyone's advice. I really appreciate it. I have been following VMI's plan and I have been using bands. I am going to try to find an assisted pull up machine. I am going to keep working at it!

I do lift weights and I know that it will only help me increase my pull-up number. Other than doing pull-ups/negatives/assisted, are there any other exercises I can do? Personally, I feel like I am missing a key muscle group. When I do, or at least attempt pull-ups, my shoulders and upper back feel strong. I do, however, feel weakness in my forearms and lower back. For upper body work, I do bench presses(alternating close/regular grip/DB), curls, lat pulls, chair dips, upward rows, bent over rows, push ups(alternating regular/military/chair/handstand) and push presses. I would appreciate any suggestions.

-Thank you

 

[bjkuds]

Thank you for everyone's advice. I really appreciate it. I have been following VMI's plan and I have been using bands. I am going to try to find an assisted pull up machine. I am going to keep working at it!

I do lift weights and I know that it will only help me increase my pull-up number. Other than doing pull-ups/negatives/assisted, are there any other exercises I can do? Personally, I feel like I am missing a key muscle group. When I do, or at least attempt pull-ups, my shoulders and upper back feel strong. I do, however, feel weakness in my forearms and lower back. For upper body work, I do bench presses(alternating close/regular grip/DB), curls, lat pulls, chair dips, upward rows, bent over rows, push ups(alternating regular/military/chair/handstand) and push presses. I would appreciate any suggestions.

-Thank you

I get what your saying about the forearms....my forearms, hands and wrists would give out long before my shoulders or back felt any exhaustion. They were my weakest link and it would frustrate me. I think what I did was called reverse wrist curls that targeted that whole area. I used an empty bar which I think went 20lbs standing with my back to the bar to start. I can't say that was the most effective exercise but that's what I did.,Just a thought, it seems too easy for the first few reps, but when your forearms quit..THEY QUIT so just be sure you are standing over a bar rack or you will be dropping the bar on the floor once you reach exhaustion. I also followed up with single arm dumb bell curls kneeling with my hand palm up hanging off the edge of a bench. I am sure if you go to a gym someone with knowledge can show you the right way. Good luck to you!!!

 

[SaltLife]

do p90x chest and back and shoulder and arms and youll be good. A month of doing these with one day in between (day 1- Chest and Back, day 2 shoulders and arms, day 3- rest) will get you prepared. Trust me I was 6'4 150 pounds did this for like a month. Started at like 8 pullups and 40 pushups. By the end of one month I had gained 10 pounds and had increased my pull ups to 12 and pushups to 60. Then I just figured Id start powerlifting and I started that like two weeks ago but every saturday and sunday I would do the p90x chest and back, shoulders and arms(on different days) and now my pullups are at 15, pushups are at 65. Not bad if you ask me... I now do my pullups with 25 pounds on me.

 

[NorwichDad]

Remeber to eat well while your getting in shape

Work on all good habits before you reach the academies.

 

[RahVaMil2009]

For those who still haven't started running seriously, start tomorrow. You should check out Cool Running's Couch-to-5K running plan and Runner's World's 8-week Beginning Runners training program.

Seriously... I think I've mentioned here before that I went from falling out of every run during Hell Week to maxing the APFT 2-mile run by 25 seconds in March of my rat year. This is not necessarily something to brag about; I share it only to give you an idea of how much PT you'll be doing during the Ratline at VMI, and I know it will be similar at all the other SMCs.

Stop reading this right now and do a max set of pushups.

No, seriously. If you thought I was joking, do them now.

Between now and when you report, there's really no such thing as running too far or doing too many pushups. But don't be stupid about it and injure yourself. Check out the workout plans mentioned on this thread.

Do pushups,

Jackie M. Briski
VMI Class of 2009
First Class PVT (Ret.)

 

[ahappydeath]

But, you know, I also think an intense vinyasa flow yoga class in a heated environment is also very helpful. My boyfriend said it really got him into shape (especially in regards to core strength), and I also know a lot of athletes and surfers who do it on the side in order to increase strength and flexibility.

 

[HMQ]

But, you know, I also think an intense vinyasa flow yoga class in a heated environment is also very helpful. My boyfriend said it really got him into shape (especially in regards to core strength), and I also know a lot of athletes and surfers who do it on the side in order to increase strength and flexibility.

I highly recomend that anyone reading this post does not start bragging to their BR's about doing "vinyasa flow" yoga. But seriously, if you get to VMI and can't keep up with your buddies, everyone in your company will hold it against you. Rah Vah Mil is absolutely correct, do pushups, now. And in the immortal words of Bravo Co.'s CO, "All you guys should be worrying about is getting fricken' swoll and like, brain swoll."

signed,
son of HMQ

 

[ahappydeath]

I highly recomend that anyone reading this post does not start bragging to their BR's about doing "vinyasa flow" yoga. But seriously, if you get to VMI and can't keep up with your buddies, everyone in your company will hold it against you. Rah Vah Mil is absolutely correct, do pushups, now. And in the immortal words of Bravo Co.'s CO, "All you guys should be worrying about is getting fricken' swoll and like, brain swoll."

signed,
son of HMQ

it's nothing to brag about. it's just something to do.

 

[RahVaMil2009]

I highly recomend that anyone reading this post does not start bragging to their BR's about doing "vinyasa flow" yoga.

I seriously considered trying to get Pilates going as a club sport when I was a First. COL Richardson was willing to be our sponsor, but I just didn't have time with everything else I had going on.

Oh, well.

 

[RahVaMil2009]

Somehow, this just seems appropriate.

Motivate!