My Plan
First of all, Congratulations on being offered an appointment to the Naval Academy! I am an applicant to USNA Class of 2017, but I have not received an offer of appointment. However, I am physically preparing for whatever may come my way--whether it be USNA (hopefully!) or NROTC.
I am a tall, skinny runner so my goal is to gain weight and pack on some muscle for a few months and then tone it up with running, pull-ups, push-ups, sit-ups, swimming, etc.
Here's my plan:
StrongLifts 5X5 Program for 12 weeks (
http://stronglifts.com/)
- In this program, I am strictly doing Squats, Bench, Barbell Row on Workout A and Squat, Overhead Press, Deadlift on Workout B
After 12 weeks of the variation of the StrongLifts Program above, I will continue to use StrongLifts 5X5 but add 3 max sets of dips to Workout A, 3 max sets of pull-ups to Workout B, and running on the days in-between workouts. (I'll do this second variation for 12 weeks)
After 12 weeks of the second variation of the StrongLifts Program, I will move to a short version of the Complete Guide to Navy SEAL Fitness--a book my Stew Smith (USNA grad, former Navy SEAL) until I leave for I-Day of first day of NROTC.
Hope this helps, and I hope to see you on I-Day!
PS: Here's the link to the "Complete Guide to Navy SEAL Fitness" book by Stew Smith:
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http://store.stewsmithptclub.com/cogutonasefi1.html