exercie routine for a soon to be soldier
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exercie routine for a soon to be soldier - 1/31/2006 7:51:58 PM
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Jed
Posts: 32
Joined: 1/30/2006
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hello all
I'm look for a way to add a lot of strength in the next 6-8 months what I will
be needing to do is proabley closest to a triathlete, can any one point me to a
good list of exercie routine's maybe.
info you may need I'm a skinny sh!$ with a very fast metabolism, 6'1" 152lbs
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RE: exercie routine for a soon to be soldier - 1/31/2006 7:57:37 PM
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andy
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From: Ohio
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I was looking at my dads military standards sheet the other day and you need to be able to do 100 pushups none stop. Also run 2 miles in 15 minutes and do like 80 situps none stop. So I would suggest all endurance work(pushups, pullups, situps, and jogging trying to get a lower time each time in 2 mil run), working your way up to those standards that way you don't go in unready.
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(in reply to Jed)
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RE: exercie routine for a soon to be soldier - 2/1/2006 6:19:39 AM
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Yeklkvaro
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Indeed. Endurance is a big key factor in keeping up with, and or being prepared for the military. Which branch are you going into? The biggest thing for me during bootcamp was the running. I could do everything else ok, even the running, but it killed my legs. I would suggest running ALOT, build up the muscles around the calf area, and work on your breathing while running. If you plan on going into any other type of special rate though, (buds, sars, and the likes) let me know. I've got a pretty good schedual that would help out alot till you enterd boot if you were conistant with it.
(in reply to andy)
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RE: exercie routine for a soon to be soldier - 2/1/2006 7:46:16 AM
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Jed
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I'm go army with long term goal in SF(special forces) and I need to run the 2mile in 9:30 or less and yeah 100 pushups in two min's
and 100 set-up's in two mins but for my Ranger school I need a huge amount of brut strength to make it through the Darby queen obstacle course
and I have a Ranger school perparation sheet that say's I need to be able to bench press 20reps 4set's at 80% body weight right now
I'm at 4set's 12reps at 70%BW.
(in reply to Yeklkvaro)
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RE: exercie routine for a soon to be soldier - 2/1/2006 8:35:18 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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EAT!
And train hard...
Keep pushing the runs and the bench, train the whole body with higher weights and lower reps 6-8 range, to build up overall strength! Then rotate into 20-25 reps for the endurance with heavier weights!
Train beyond what they expect!
Shoot for 120 push ups and step ups in 2 minutes!
9:00 2 mile run...and 15-18 minute 3 mile
Train your mind to forget pain exists, except as something you truely enjoy.
I love that O course!!!
I could do that twice before breakfast!
Hoooo-Ya!
It's better than Disneyland!
< Message edited by danmirage -- 2/1/2006 2:45:52 PM >
_____________________________
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(in reply to Jed)
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RE: exercie routine for a soon to be soldier - 2/1/2006 2:49:12 PM
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Jed
Posts: 32
Joined: 1/30/2006
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thanks guy's I already have a bit of a head start my cousin is a army special forces green beret
and I that how I came up with the 9:30 2mile run time all "need" to do in 10something my cousin's time was
9:06 and I've found that I like the "burn" or "pain" as some say so I'm good to go what I've really
been having trouble with is deciding if i should join a gym at home I only have a little room in the grarge
to fit my bench and weights but I dont want to deal with alot of peple like at my local gold's gym where
my cousin go'es I generally work out after work like about 7pm-ish is there a way I can find out if there
are any member's near me that might be able to recommend a gym?
(in reply to Yeklkvaro)
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RE: exercie routine for a soon to be soldier - 2/1/2006 3:16:59 PM
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Jed
Posts: 32
Joined: 1/30/2006
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you read my mind I did so in the "out of bounds" forum unfortunetly there no other serious recruits right now.
(in reply to danmirage)
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RE: exercie routine for a soon to be soldier - 2/2/2006 9:00:44 AM
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Jed
Posts: 32
Joined: 1/30/2006
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hhmm still havent really answered my question I need to find a routine that will work or how do I make one?
(in reply to Jed)
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RE: exercie routine for a soon to be soldier - 2/2/2006 3:11:07 PM
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Jed
Posts: 32
Joined: 1/30/2006
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6-8 months, thats whats killing me how do I get strength and endurance at the same time? I guess the primary goal
is strength with a LOT cardio eg runing
(in reply to danmirage)
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RE: exercise routine for a soon to be soldier - 2/2/2006 3:21:24 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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Holy cow 6-8 months!
You have plenty of time!
Start with strength training!
3 months should see you get much stronger.
Take a break of 1 week and then start 3 months of endurance training with the newer heavy weights...if you are not yet at your weight goal by then I would be surprised!
And do the running.
Do the eating!
Train your whole body
Chest
Back (upper/lower)
Legs (Hamstrings, Quads, Glutes)
Triceps
Biceps
Shoulders (back, medial and front and traps)
Calf
Abs
Optimal set / rep ranges and days between:
For muscular Endurance the rep range is 12-25 / 1-3 sets / 4-7 days between working a bodypart again
For muscle size rep range is 9-12 / 3 -4 sets per bodypart / 4-7 days between working a bodypart again
For Strength (vs. power) the rep range is 6-8 / 3-4 sets per bodypart / 4-7 days between working a bodypart again
For Power the rep range is 1-5 / 4-8 sets per bodypart / 2-3 days between working a bodypart again
At least 4-6 meals a day!
Every 2-3 hours or so.
7am - 10am - 1pm - 4pm - 7pm For instance.
Make sure you are getting what you need!
Go to this post to figure your daily calories if you don't have a clue.
Calories needed per day for various goals<------ link for you to click
At the bottom of the post is a link to a spreadsheet/calculator that you can use... put in your info and use the appropriate column for your goal.
Use fitday.com to plan meals to get what you need not just as a meal journal...it is free!
You are looking for:
Protein-15-30%,
carbohydrates-40-75%,
fat-10-30%
...of your total calories
The ideal range of protein for growth is .6-.9 grams per pound of body weight.
If you are a light eater and meats sit like a brick in your tummy then go for the lower part of that range.
If you enjoy meats and could eat them many times in the day, and they give you energy...go for the higher end.
Target the fat % on the scale proportionate with the protein.
Then inversely proportion the carbs to the protein.
Foods should be fresh whole foods.
Morning example:
eggs, hot rice cereal, hot amaranth or oatmeal, milk
Other meals:
1 cup veggies
2-4 ounces of a protein (Chicken, Turkey, Fish, Steak, tofu...)
1/2 - 1 cup of a carbohydrate (rice, quinoa, pasta, baked sweet potato, potato...)
It depends on your preferences and your body chemistry. Everyone IS different in the way they digest and use food. You have to work with it to find what gives you the most energy and power, focus and good feeling.
Basics:
Keep the training under an hour
Do not over train
8-12 cups water minimum a day!!!
Multivitamin to support growth!
8 hours sleep a night
If you start losing weight, increase the calories 500!
Questions?
Then GET TO IT!
And do let us know how it is going!!
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Jed)
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RE: exercise routine for a soon to be soldier - 2/2/2006 3:38:36 PM
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Jed
Posts: 32
Joined: 1/30/2006
Status: offline
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now that is what I need thanks.
one more thing how should I group the work outs eg monday chest ?? tuesday what?? any good books
I should get?
< Message edited by Jed -- 2/2/2006 4:06:48 PM >
(in reply to danmirage)
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