Military Training

[The Nuke]

Hey everyone. I know this is a weight training forum, but I thought I'd ask anyway about advice on military training. I'm shipping out for basic training in a few months, and I've been preparing myself by running and working on my push-ups and sit-ups. I haven't had a set routine and I'd like to start one so that I can track my progress and improve my maxes and run times. I found a workout that's used to prepare for SEALS training, let me know what you think.

http://www.navyseals.com/community/navyseals/navysealworkout_main.cfm

WEEKS #1, 2: 2 miles/day, 8:30 pace, M/W/F (6 miles/ week)
WEEK #3: No running. High risk of stress fractures
WEEK #4: 3 miles/day, M/W/F (9 miles/wk)
WEEKS #5, 6: 2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)
WEEKS #7,8: 4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)
WEEK #9: same as #7,8 (16 miles/ wk)


PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)
SETS OF REPETITIONS
WEEK #1: 4X15 PUSHUPS
4X20 SITUPS
3X3 PULL UPS
WEEK #2: 5X20 PUSHUPS
5X20 SITUPS
3X3 PULL UPS
WEEK #3,4: 5X25 PUSHUPS
5X25 SITUPS
3X4 PULL UPS
WEEK #5,6: 6X25 PUSHUPS
6X25 SITUPS
2X8 PULL UPS
WEEK #7,8: 6X30 PUSHUPS
6X30 SITUPS
2X10 PULL UPS
WEEK #9: 6X30 PUSHUPS
6X30 SITUPS
3X10 PULL UPS

SWIMMING SCHEDULE I
(4-5 days a week)

WEEKS #1, 2: Swim continuously for 15 min.
WEEKS #3, 4: Swim continuously for 20 min.
WEEKS #5, 6: Swim continuously for 25 min.
WEEKS #7, 8: Swim continuously for 30 min.
WEEK #9: Swim continuously for 35 min.

In addition to this I'm also going to be running for 20 minutes followed by some stretching each morning, and I was thinking of adding in some calisthenics (Jumping jacks, mountain climbers, body counts, squat thrusts) on the days that I swim for some extra conditioning.

Right now I'm running the 1.5 mile in 12 minutes and I can do 35 push-ups in 2 minutes, and 74 sit-ups in 2 minutes. I'd like to improve that to doing my 1.5 mile in 10 minutes and increasing my push-ups to 70+, my sit-ups to 100+. That's my goal by the end of September, do you think this program would help me achieve it?

By the way, I'm 6' and 185 pounds right now. Eating roughly 2000 calories a day, high carb/mod protein/mod-low fat. Also seeking some diet advice, I'm wondering whether to stick with high carb due to all the cardio or trying out low-carb. Advice is appreciated on that as well.

 

[chefbone]

Bro...I'll get back with you later.....Do you have secure e-mail? If so leave it here in this thread or wait until my day is finished. It's 08 right now, I'll be back at 17:00......All the way~!!!! I'd love to help you out!!!!

 

[Protobuilder]

That really is a good plan, IMO. It'll get you where you need to be re: PT tests.

Diet . . . high carb. Don't worry about it, frankly. 185 eating 2k/day = weight loss. Some of that will be muscle if you're not also lifting heavy. But it'll be tough to do EVERYTHING at once here -- improve running endurance & speed, increase muscular endurance w/ pushups, etc. AND lift heavy . . .but you can do it w/ at least one heavy session/week.

 

[tfuray]

It all depends on what shape your in now. If your in good shape already I think program will hold you back, ie the run times are pretty slow and I think think the reps are kinda low. But like I said it all depends on the shape your in now

 

[The Nuke]

Thanks for the advice guys.

Chefbone: I PM'd you my e-mail, thanks for helping me out.

Protobuilder: Yeah, the PT tests in particular are what I want to improve for. I'd like to score in the 90 region if I could. My push-ups are what's lacking; I have long limbs and most of my strength is in my legs. As for the heavy lifting, maybe I can do a squat/deadlift session once a week...I'll have to see how it goes. I've decided to stick with high carb with the diet because, like you said, I should have no prob losing a bit of weight with all this activity and 2000 calories. I'll see how it goes and adjust as needed.

Tfuray: Right now I'm in so-so condition. I've been training for military conditioning/endurance for a few months now. Before that I was getting into powerlifting, but I think I'd rather go for endurance now. I also just took a week off for graduation and went to disneyland and let's just say my diet wasn't too good. Those buffet style breakfasts with made-to-order omlettes and mickey mouse french toast are a killer. That's why I thought the Category I workout would ease me back into the training.

Thanks for the advice, keep it coming.

 

[tfuray]

I you really want to get your run time down I'd start doing sprints, it really helped for me. As for pushups I would do pyramids, like 1-20 or 20 and down.

 

[Longhorn85]

I'd like to score in the 90 region if I could. My push-ups are what's lacking; I have long limbs and most of my strength is in my legs. As for the heavy lifting, maybe I can do a squat/deadlift session once a week...I'll have to see how it goes.

I've got long arms and I've found using a wide grip helps for pushups. I have been in the Army for a long time and I pretty much always max the pushups.

Getting quality lifting time won't be a problem, the Army has excellent gyms everywhere I've ever been, including on deployments. You'll also find many, many others who like to spend time at the gym, so there's a lot of motivation.

 

[doctor1]

Listen I've been in the Navy for two years now and soon to be navy doc. Prior to that
I was a personal trainer for 10 years and trained individuals from all walks of life (i.e. athletes, sedentary folk, MARINES, powerlifters, and bodybuilders. This is not to impress you but to impress upon u that i think you can be seeing much better results much faster. Hey listen, there's a saying, "If you point west you'll make it to California, BUT you'll get there much quicker with a rode map (that's me)." For my PT final I did 127 push-ups in 2minutes, and 134 sit-ups in 1.5 minutes. My point, there isn't any reason why u shouldn't be doing the same OR close to it. I'd have to talk to or send me your private e-mail and we'll have a more in depth discussion that might help u far exceed your goals. Remember! anything for my military brothers.

doctor1

 

[doctor1]

I've got long arms and I've found using a wide grip helps for pushups. I have been in the Army for a long time and I pretty much always max the pushups.

Getting quality lifting time won't be a problem, the Army has excellent gyms everywhere I've ever been, including on deployments. You'll also find many, many others who like to spend time at the gym, so there's a lot of motivation.

Dude let your navy brother help you. I was Athletic coordinator for 165 officers at OIS, Newport Rhode Island. Want real help get back to me.
Hoo Rah...or whatever u army guys say (kidding).

ENS Sabatino

 

[Bald Gorilla]

This isn't hard, it just take alot of dedication. It's only 3 events, right? I would add that you need to have someone evaluate your form periodically so you aren't wasting your time doing half pushups or something.

In the ARmy for 11 years, I've found that the only thing that really helps is to get out there and do it. Try guerilla drills twice a week. Mix up sprints, push ups, sit ups, etc into about an hour session twice a week. Long runs are good until you've got your form good. I'd also suggest running on a 1/4 mile track every now and then to gauge your pace more accurately.

On your push up schedule, you might want to add a 2 minute set for the first set so you know where you are...