Pre rotc workouts

talltrees

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Feb 23, 2019
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Any good workout plans for someone who wants to be in premium shape for Virginia Tech AROTC?
 
Look up the ACFT and focus on those. Running, sit-ups and push-ups are good foundational exercises.

The test has six events that assess your ability to perform physical tasks you may encounter in combat conditions:

  1. Strength deadlift: You must perform a three-repetition deadlift, with the weight increased with each repetition. The weight range of the deadlift is 120 to 420 pounds. The deadlifts replicate picking up ammunition boxes, a wounded soldier, supplies or heavy equipment.
  2. Standing power throw: You will need to toss a 10-pound ball backward as far as possible to test the muscular explosive power that may be needed to lift yourself or a fellow soldier over an obstacle or to move rapidly across uneven terrain.
  3. Hand-release pushups: You will have two minutes to do as many hand-release pushups as possible. Depending on your job, there may be a minimum number you are required to complete. These are similar to traditional pushups, but at the down position you lift your hands and arms from the ground and then reset to do another pushup.
  4. Sprint/drag/carry: You must run five times up and down a 25-meter lane, sprinting, dragging a sled weighing 90 pounds, and then carrying two 40-pound kettlebell weights. This can simulate pulling a soldier out of harm's way, moving quickly to take cover, or carrying ammunition to a fighting position or vehicle.
  5. Leg tuck: Similar to a pull-up, you must lift your legs up and down to touch your knees/thighs to your elbows between one and five times. This exercise strengthens the core muscles.
  6. Two-mile run: This is a timed run to build endurance and cardiovascular strength.
 
Look up the ACFT and focus on those. Running, sit-ups and push-ups are good foundational exercises.

The test has six events that assess your ability to perform physical tasks you may encounter in combat conditions:

  1. Strength deadlift: You must perform a three-repetition deadlift, with the weight increased with each repetition. The weight range of the deadlift is 120 to 420 pounds. The deadlifts replicate picking up ammunition boxes, a wounded soldier, supplies or heavy equipment.
  2. Standing power throw: You will need to toss a 10-pound ball backward as far as possible to test the muscular explosive power that may be needed to lift yourself or a fellow soldier over an obstacle or to move rapidly across uneven terrain.
  3. Hand-release pushups: You will have two minutes to do as many hand-release pushups as possible. Depending on your job, there may be a minimum number you are required to complete. These are similar to traditional pushups, but at the down position you lift your hands and arms from the ground and then reset to do another pushup.
  4. Sprint/drag/carry: You must run five times up and down a 25-meter lane, sprinting, dragging a sled weighing 90 pounds, and then carrying two 40-pound kettlebell weights. This can simulate pulling a soldier out of harm's way, moving quickly to take cover, or carrying ammunition to a fighting position or vehicle.
  5. Leg tuck: Similar to a pull-up, you must lift your legs up and down to touch your knees/thighs to your elbows between one and five times. This exercise strengthens the core muscles.
  6. Two-mile run: This is a timed run to build endurance and cardiovascular strength.
Is the deadlift with a trap bar or straight bar?
 
In addition to the ACFT which includes the 2 miles, you can really set yourself up if you are comfortably running 3-5 miles and can Ruck March 4 miles an hour. Work up to 12 miles in 3 hours. These will really set you up for success physically.
 
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