Staying in Shape for WP

C

clamelken2

5-Year Member
Joined
Nov 24, 2011
Messages
101
So what are you guys doing to stay in shape? I usually do track in the spring and I am a short distance sprinter. I know i'll need more endurance to run the 2 miles or more at WP, so how are you guys "training" if you don't have winter sports?
 
I'm training pushups and situps. Also, I'm picking up my running schedule, I started with about 3 miles but the other day I hit 7.5 miles. I'm not sure how far we have to run at Beast though...
 
Are you timing your runs? I'm not sure what times I should be aiming for when I run. Thing with me is that I'm trying to gain weight in hopes of trying out for a sport during beast as well.
 
clamelken2 said:
Are you timing your runs? I'm not sure what times I should be aiming for when I run. Thing with me is that I'm trying to gain weight in hopes of trying out for a sport during beast as well.
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Common themes heard from "cadet candidates" during beast last year was:
- flutter kicks / leg lifts (many had a very hard time with these)
- Pushups (many)
- Situps (many)
- Pullups (periodically, but also for your APFT)
- running- not hard if in shape. Paces were slow, largely defined as being better than apft minimums. You will take the APFT for record, so you want to be able to run at your pace.
- stair runs (many, especially 1st week)
- "Hall Lunges"- lunges done as giant steps up & down the halls. Combined with stair runs just prior to lights out

However good you are, they will find your kryptonite!!!:smile:

In addition to being in shape, staying on a reasonable schedule payed off for DS. He was able to get more sleep than most of his squaddies as he had stayed on schedule getting up at 6-6:30. So it was not hard to adjust to the beast schedule. (earlier)
 
Just a comment, but pullups are not on the Army's APFT. The APFT is 2 minutes push ups, 2 minutes sit ups, and then a 2 mile run. You would be well advised to do everything above the bare minimum (a C at WP is getting 70's in all categories point wise. You can find a chart online that shows the point system. 60'is in the real Army is passing).

I wouldn't worry about practicing specific exercises for WP besides those on the APFT. There are always new exercises the cadre will find.

The most you will run in one time is about 5 miles although our's was done at a ridiculously slow pace. It would behoove you to be able to do this comfortably though, because one of the things that gets people isn't that they can't necessarily run 5 miles, but can they do a runs day after day without time to really recooperate. Being comfortable running a lot will greatly reduce your chance of getting shin splints or something else that can make your summer a whole lot harder and more uncomfortable.
 
If you have about an hour a day to devote to strength and conditioning, I would highly recommend Military Athlete. The workouts are targeted at developing strength, stamina, workout capacity, and durability specifically for the military.

Unfortunately, the Operator Sessions cost $25.00 a month. Ten free ones are offered if you wish to try before buying. However, it is well worth the money. Not only have I received significant gains in all of the above attributes, but I can now nearly max the APFT.
 
I have been doing these crossfit workouts they are very intense and i think well suited for the kind of training we need. I have been doing one workout a day for about 4 days a week the last 3 weeks. Finish the workouts no matter what, even if you have to do modified pushups and pull ups (which you will).
I'm also about to start track and field
300m hurdles
4x400 relay
800m run
http://board.crossfit.com/attachment.php?attachmentid=2743&d=...
 
My son is in the class of 2015 and he is home for Christmas leave sitting next to me. He got an "A" in "Physical" for the first semester. I asked him this question. He said practice the APFT test exactly as it is administered until you are well above the average scores in every event. Make sure you do the pull-ups and push-ups properly. You should be able to easily run 2 miles in 14 minutes-13 is better. Do squats with weights to increase leg strength.
 
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