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STC152

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Hi, I was just wondering what kind of workouts you do during PEP? How far do you run on a normal day, and what kind of other exercises do you do? Thanks in advance for all your help.
 
Lets see. Every morning PEP begins with the infamous "6 round trips" to loosen you up. You basically run the width of the football field in you company doing various exercises (forward arm circles, backwards arm circles, arm swings, jumping jacks, etc.) Then will be normal stretches. The main workout changes each day in a rotation. Main workouts include interval runs (about half mile distances multiple times), distance runs (2-5 miles), regimental runs (as an entire regiment, about 3 miles), and PT stations. After the running workouts, you can expect about 20-30 min of pushup/situp, abs, and legs workouts. Then comes the cooldown stretches.
 
In my experience (which was a long time ago but PEP doesn't really change all that much), the most difficult thing for people to "master on the go" is running.

Things like situps and pushups improve pretty quickly as you build your muscles. However, it's hard to make a lot of improvement in running in a short timeframe. And, running is the thing the cadre (I believe they are now called) focus on most because it's REALLY obvious when you're slower than everyone else on runs.

So, if there is one aspect of physical fitness you stress prior to I-Day, make it running. If you're a guy, you should be able to run a mile in no more than 7 minutes; a female in no more than 8. Even those numbers aren't great and, if you're slower than that, you'll be in real trouble. Also, you should be able to run at a decent pace (without stopping and w/o slowing to a crawl) for at least 3 miles.

If you're in the Class of 2012 and the numbers above scare you, hit the pavement NOW. You still have four weeks and a dedicated running program in that time will do a lot more good than sitting in the house playing computer games. Being in top shape for I-Day makes plebe summer so much more bearable.

I say all of the above because I wasn't in great shape on I-Day. I thought I was and I did work out ahead of time. But I wasn't prepared and I paid the price. Don't follow my example.
 
And along those lines, be aware that Annapolis during the summer is VERY humid. You'll take about 3-4 weeks to acclimate. I didn't know about this during my own Plebe Summer and even though I was in pretty good running shape (coming off of high school track season), I was still worked over by the runs because I wasn't used to the humidity.
 
KaMiKaZi said:
And along those lines, be aware that Annapolis during the summer is VERY humid.
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Oy! You ain't kidding! :thumbdown:

Some days I thought we were SWIMMING around Farragut Field rather than RUNNING.
 
What happens if you aren't able to do everything? For example, what if you have to do a certain number of pushups but you physically can't do anymore? Also, do men and women do different workouts because of the differences between what men can physically do and what women can do (it's certainly easier for my brother to do 75 pushups than it is for me!!)? I'm sure it all works out somehow but I've always been nervous about falling behind!!
 
IrishDancer, from my experiences (I am a female), women can do just as many pushups, situps, pullups, etc. as the guys can, all it takes is alittle more work and determination. Don't worry :), you'll be able to make those 75 pushups, but it may take a while longer than it did for your brother to make it.
Respectfully,
Kathleen
 
Workouts during plebe summer are the same for men and women (or were when I observed them as a BGO a couple of years ago). The standards for SOME graded physical events during your years as a mid are different to take into account certain physiologicial differences between men and women.

I believe (Kamakazi or someone else w/more recent experience can help me out here) that sit up requirements are the same for both genders. However, women are given more time for the run. If you think that's unfair, consider that in profressional track meets, men and women compete separately in running events and that women's times are always slower. Doesn't mean women aren't in as good a shape or don't train as hard.

In terms of not being able to complete certain requirements during the summer -- I think most plebes find themselves unable to complete every exercise, especially at the beginning of the summer. The key is to give 100% on every exercise. Every single one. Believe me, it's obvious as to who is trying their best and who isn't. If you do your best, that's all you can do. Your performance will definitely improve and, the plebe summer program is designed with that very purpose in mind.
 
Irish Dancer - as a mom and the mother of a daughter headed to West Point, let me give you some advice: don't pull the "girl-card".

Don't ever say you can't do as many or run as fast as the guys because you are female. In fact, don't ever say you "can't". Trust me - you want to win the respect of the guys and you won't by offering up excuses.

You have a year to train - you have until Jan or so to do your best on the CFA. Work at it and keep working at it. There are many athletic females at the academies - they work hard to meet the male standards even though they can breeze through the female standards. Yes the standards are different - perhaps for good reason. This is however a point of contention with the males that you don't want to be addressing.

USNA1985 is correct - the standard for sit-ups is the same for males and females.
 
Way back in the day (and I'll assume it's still the case until shown otherwise) if you failed a graded physical examination you were put on the Remedial PT program until you passed it. Remedial PT is simply additional mandatory PT. During the Academic Year it was done immediately after classes, so if you had a sport to go to, you couldn't attend the sport.

I don't remember any differences between men and women during PEP. Everybody was together and, as usna1985 said, you did your very best or else you were quickly found out.

Oh, and if you take nothing else from this thread, listen to JAM: DO NOT PLAY THE GENDER CARD. Not only will it SERIOUSLY tick off all the guys, but it will INFURIATE the girls who HAVEN'T played the card because it makes THEM look bad.
 
Just_A_Mom said:
Irish Dancer - as a mom and the mother of a daughter headed to West Point, let me give you some advice: don't pull the "girl-card".
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As a female grad, I agree 100%. :thumb:

Don't ever say you can't do as many or run as fast as the guys because you are female. In fact, don't ever say you "can't". Trust me - you want to win the respect of the guys and you won't by offering up excuses.
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Also true.

Yes the standards are different - perhaps for good reason. This is however a point of contention with the males that you don't want to be addressing.
Click to expand...

Very true. And most women do their best to meet the male standards to the extent possible for that very reason. However (and I don't want to get off-topic here), holding females to the same standards in certain events would be expecting the women to be more fit and in better shape than their male counterparts. That is NOT to say that the male standards at USNA are so stringent that females can't meet them -- but it does mean the women would typically be working harder to meet those standards.

The point is that you should always try to give 100% in all areas at USNA -- academics, athletics, leadership, etc. USNA (and the other SAs) challenge you do your VERY BEST, every time, at everything. For example, if you're a female capable of running an 8 minute 1.5 mile and you bag out and do 9 minutes b/c that will still earn you an "A," you'll take a lot more grief than the female who's really worked hard every day to improve, gives it everything she has and comes in at 12:15. Why? Because you didn't do your best and she did -- even though your lesser effort resulted in a higher grade.
 
For the workouts during Plebe Summer, you will find that most of the time, it will not be "you have two minutes, go do as many pushups/situps as you can." All of the exercises are cadenced and everyone does the same thing as the same time. The only time when they "let you go as fast as you can" is for the physical tests and as it is said many times above, the standard is the same.
 
Those PFT standards may look impossible to you now, but a year from now they won't, if you spend this year training diligently. At last year's NASS, my P2B daughter passed the CFA, but a day later, didn't do so well on the mock PFT. She maxed situps, but only did ~30 pushups, and failed the time on the 1.5 mile run (13 min versus 12:40). That was her wake-up call. Her typical mock PFT scores now? She still maxes situps, pushups are up to ~75, and 1.5 mile run time is around 11 min.

You have plenty of time to make huge improvements. What's the sports ad say? Just do it!
 
Is the 1.5-mile run 12:40 now?

Used to be 10:30 back in my day. Fastest I ever ran it was 10 flat.

If I tried that today, I'd be dead at about 4:26. :biggrin:
 
The running standard is different for male/female Mids. As I understand it, 10:30 is still the slowest "Pass" time for men, 12:40 for women. Of course, my female P2B is trying to get to 10:30 or better, but she is still ~15 seconds off.
 
Females: Maximum(Minimum)
1.5 mile run: 9:35 (12:40)
Pushups: 85 (20)
Situps: 101 (65)

Males: Maximum (minimum)
1.5 mile run: 8:15 (10:30)
Pushups: 101 (45)
Situps: 101 (65)

You really want to be shooting for the mid-range or better...as getting all mins will give you a 60% on your PRT and hurt your MOM/OOM
 
what are the flexed arm/pull up min/maxs? is anything else tested during the year (like the bb throw and shuttle run on CFA) and if so what are those min/maxs?
 
The maximums for each event are on the Academy website. Go to admissions and then to the candidate fitness assesment choice. then click on the link that has the directions for the CFA the directions will pop up with a box of the max. I have never seen minimums posted before- I think it's because they want you to strive for the best.
I hope this helps.
Respectfully,
Kathleen
 
Yeah I know what's on the CFA, I'm wondering what's actually tested when you get there. Obviously the CFA is important but if something else is going to be tested I'd like to start preparing for that now (like they test 1.5 mile but only 1 on the CFA)
 
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