View Full Version : Need help getting in shape
I'm headed off to college and Army ROTC at the end of the
summer, and I need some help getting in shape. I played
football for four years and lifted a lot, but I haven't
consistently worked out since the season ended. Also, I
was always more focused on muscular strength and power
than muscular/aerobic endurance. I've tried to get a
running habit started, but it just hasn't caught on. I've
been able to come up with innumerable excuses not to run
or not to work out.
I think that it all boils down to me needing a plan. I think
that if I have something that I can look at and it says,
"You have to run today," then I might be able to stick with
it. I'm just looking for some guidance here, a program to
increase my performance in the Army Physical Fitness Test
(APFT). The test consists of maximum repetitions of push-ups
and sit-ups each in a two minute period, and a timed two-
mile run. I would also like to get better at doing pull-ups.
Here's my barrage of questions: -How far should I run? (I do
2 miles in about 17:45) -How often? -How fast should I be
trying to run when I do? -How can I improve my pull-ups? (at
the moment I can only do one) -How can I improve my push-
ups? (I can do about 25 reps before failing) -How can I
improve my sit-ups? (I can do about 40 before failing) -
Should I be lifing weights at all?
My eventual goals are:
1. 14:54 2-mile time
2. 52 push-ups (in two minutes)
3. 62 sit-ups (in two minutes)
4. 10 pull-ups (without collapsing in a heap between reps)
While these goals don't need to be met by the end of the
summer, the sooner, the better. I have a little less than
four months before I report to ROTC and I hope to be in
acceptable shape by then. Please assist me in putting
together a plan, I'm grateful for your help.
In article <747c7363.0405042039.727973c0@posting.google.com>, Gordon wrote:
> Here's my barrage of questions: -How far should I run? (I
> do 2 miles in about 17:45) -How often?
How far and how often are you running now ? If you're
already running, just gradually increase the workload.
Otherwise one could start with 2 miles 3 times a week and
then every 3 weeks increase milage slightly:
1-3: 2,2,2 4-6: 2,2,4 7-9: 3,3,4 10 and after: 3,3,6
These should be run at an easy pace -- get a heart rate
monitor if you like. Every third week you should run a hard
two mile run to check your progress.
The goal is quite easy as long as you run consistently.
> -How fast should I be trying to run when I do?
Slow. About 10 minutes per mile at the moment (with the
exception of a time trial every 3 weeks). If you try to run
fast all the time, you increase risk of injury. As long as
you don't get injured, you should make goal.
> -How can I improve my pull-ups? (at the moment I can
> only do one)
I'm not sure how you're doing them, but if you're doing them
palms-out, you could do the easier palms-in variation. If
you're overweight, losing some body fat will also help.
If you can only do one, it's probably a good idea to try
some "hangs" (just hold onto the top position for as long
as you can)
Suggested workout: timed hangs (3x1). These are hard, so do
them last.
> -How can I improve my push-ups? (I can do about 25 reps
> before failing)
Practice. Three times a week. Bench pressing might help.
I'd suggest having a workout where you do both pushups and
pullups, and do the workout three times a week. Replace one
of the pushups sessions with bench pressing if you like.
Don't go to failure on each set, but test yourself every
now and then.
Suggested pushups workout:
5 sets of 10.
First set should be easy. If you can get all 5, increase to
5x11, etc.
> -How can I improve my sit-ups? (I can do about 40 before
> failing)
Much like pushups.
> -Should I be lifing weights at all?
Substitute one of your weekly pullups sessions for 3 sets of
10 on the pulldown machine with the same grip that you use
for pullups if you like. The higher number of reps is
probably better for strength development.
> 4. 10 pull-ups (without collapsing in a heap between reps)
This is probably the hardest of your goals. You may need to
lose some weight to accomplish it.
Cheers,
--
Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/
Exercise your mind first. Once yor mind is in shape, it will
understand that jogging is pointless. This realization will
save you loads of sore muscles and injury. Good luck.
"Gordon" <gordon_richmond@excite.com> wrote in message
news:747c7363.0405042039.727973c0@posting.google.com...
> I'm headed off to college and Army ROTC at the end of the
> summer, and I need some help getting in shape. I played
> football for four years and lifted a lot, but I haven't
> consistently worked out since the season ended. Also, I
> was always more focused on muscular strength and power
> than muscular/aerobic endurance. I've tried to get a
> running habit started, but it just hasn't caught on. I've
> been able to come up with innumerable excuses not to run
> or not to work out.
>
> I think that it all boils down to me needing a plan. I
> think that if I have something that I can look at and it
> says, "You have to run today," then I might be able to
> stick with it. I'm just looking for some guidance here, a
> program to increase my performance in the Army Physical
> Fitness Test (APFT). The test consists of maximum
> repetitions of push-ups and sit-ups each in a two minute
> period, and a timed two-mile run. I would also like to get
> better at doing pull-ups.
>
> Here's my barrage of questions: -How far should I run? (I
> do 2 miles in about 17:45) -How often? -How fast should I
> be trying to run when I do? -How can I improve my pull-
> ups? (at the moment I can only do one) -How can I improve
> my push-ups? (I can do about 25 reps before failing) -How
> can I improve my sit-ups? (I can do about 40 before
> failing) -Should I be lifing weights at all?
>
> My eventual goals are:
> 1. 14:54 2-mile time
> 2. 52 push-ups (in two minutes)
> 3. 62 sit-ups (in two minutes)
> 4. 10 pull-ups (without collapsing in a heap between reps)
>
> While these goals don't need to be met by the end of the
> summer, the sooner, the better. I have a little less than
> four months before I report to ROTC and I hope to be in
> acceptable shape by then. Please assist me in putting
> together a plan, I'm grateful for your help.
A few web sites for you to look at:
http://www.militaryfitness.org/
http://www.crossfit.com (http://www.crossfit.com/)
You might also poke around in the articles section at
http://www.dragondoor.com (http://www.dragondoor.com/) - lots of stuff there related to
fitness for soldiers.
-S- http://www.kbnj.com (http://www.kbnj.com/)
gordon_richmond@excite.com (Gordon) wrote in message
news:<747c7363.0405042039.727973c0@posting.google.com>-
... --snip--
> My eventual goals are:
> 1. 14:54 2-mile time
> 2. 52 push-ups (in two minutes)
> 3. 62 sit-ups (in two minutes)
> 4. 10 pull-ups (without collapsing in a heap between reps)
>
> While these goals don't need to be met by the end of the
> summer, the sooner, the better. I have a little less than
> four months before I report to ROTC and I hope to be in
> acceptable shape by then. Please assist me in putting
> together a plan, I'm grateful for your help.
Gordo here something that might help!
http://runners4bush2004.rantweb.com/seal2.htm
Its a program to get guys ready to go to Navy Seal Training.
I'll see if I can dig up the run + swim schedule. It starts
of slow but gets you going pretty quick.
Good Luck!
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Analysis By Dalia Sussman
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On 4 May 2004 21:39:19 -0700, gordon_richmond@excite.com (Gordon)
wrote:
>I'm headed off to college and Army ROTC
What's ROTC?
>I've been able to come up with innumerable excuses not to
>run or not to work out.
Which unit? Corps? Line infantry or something better?
Do you work?
I used to be a roofer. I'd wake up at 05:00HRS and get out
and run a loop that was 1/2 a mile away. The loop itself was
2 miles in distance. I'd never really wake up until I'd gone
halfway and then, of course, it's too late and I'd have to
continue running to get back! If I'd done well and had time,
I had the option of doing an additional 2 miles by just
running another circuit.
Get it over and done with. Less traffic and fewer
pedestrians in the way. Cooler in Summer and, in Winter, I
tend to run faster at night anyway. Worked for me.
I'd suggest an *absolute* minimum of 3 miles - you won't
ever run less in any decent unit and anything less isn't
going to do you much good unless you're completely unfit.
Most of it's in the mind.
If it's a problem, use a watch and stopwatch. Take short
breaks but keep the running pace respectable. Rest for no
longer than 1 minute. (Use the watch to monitor the break
whilst the stopwatch is stopped) Note how many breaks you
took and on the next run, try and reduce it by at least
one break.
I'd run Tuesday, Thursday and Sunday. Tuesday = 3 miler in
go-fast; Thursday = 5/7 miler in go-fast or boots; Sunday =
cross country weighted (37lbs) run and in boots. Upper body
training on Wednesday, Friday and Saturday. If weights do 15
reps per set for "working strength". Body building will just
add weight which you'll have to carry around with you in
addition to your kit.
Just stick with 3 milers for the runs, or a fartlek 2
miler, say.
>I think that it all boils down to me needing a plan.
Don't think too much about it - just do. Note your times and
numbers in a diary/notebook. Take it gradually in the first
fortnight then start to push yourself proper.
Listen to aggressive or fast pace music during your warm-up
session (indoors, perhaps). *Do* warm up and down before and
after a session. Vitally important.
> I think that if I have something that I can look at and
> it says, "You have to run today," then I might be able
> to stick with it. I'm just looking for some guidance
> here, a program to increase my performance in the Army
> Physical Fitness Test (APFT). The test consists of
> maximum repetitions of push-ups and sit-ups each in a
> two minute period,
Whatever you do by yourself will always improve during the
tests. I surprised myself by doing more than *twice* so many
sit-ups as I did in self training.
> and a timed two-mile run.
? Is ROTC some sort of *taster* thing? The first running
test was a
1.5 mile jog as a group then an individual effort of 1.5
miles in 10.5 minutes. In go-fast.
> I would also like to get better at doing pull-ups.
That's a hard one. Argos do a pull-up bar that you can fit
(and easily remove) from a door frame. All you can do is
your best effort. Progress won't be so easy to notice,
compared to the other free-weight exercises. :(
>Here's my barrage of questions: -How far should I run? (I
>do 2 miles in about 17:45)
3 miles
>-How often?
3x a week
>-How fast should I be trying to run when I do?
I'm a 1980s soldier wearing a different coloured beret to
the rest. For us, it was 7 min per mile in boots (road run).
It cannot be anything more than 8 min per mile in go-fast
elsewhere. Weighted run (37lbs + rifle) was 10 minute miles.
At school before I started training, I used to cheat
during cross country and *still* come in last! I'd clock
an appalling 30+ minutes on a 2.5 miler! Don't be put
off, you'll get to where you want to be if you really
want to be there.
Ever heard of "Fartlek" training? Run 1 min, sprint 1
min, jog 1/2
min. It's supposed to be done on hills/slopes but even
without, it really helps!
I'm 39 now but I still train - force of habit. I'm in for a
beasting session tommorrow after my 3 mile cross country:
150 metre sprint; run back; down 20 press-ups; 150 jog;
then all over again with the exercises being 20 sit-ups, 20
star-jumps and 20 burpees. It's punishing but it doesn't
half improve my times and reps in normal sessions. Not a
timed event, just an event to push yourself through hard.
Not for yet.
>-How can I improve my pull-ups? (at the moment I can
>only do one)
Just do pull-ups. :(
>-How can I improve my push-ups? (I can do about 25 reps
>before failing)
3 sets of as-many-as-possible reps every other day.
(3x a week)
>-How can I improve my sit-ups? (I can do about 40
>before failing)
Same.
>-Should I be lifing weights at all?
Not for now. Hit your goals first.
>My eventual goals are:
>1. 14:54 2-mile time
Why "14:54"?
>2. 52 push-ups (in two minutes)
>3. 62 sit-ups (in two minutes)
>4. 10 pull-ups (without collapsing in a heap between reps)
I don't know your weight of physique. You should be well
able to attain these goals *provided* that you don't break
the training regime.
>While these goals don't need to be met by the end of the
>summer, the sooner, the better.
Agreed.
> I have a little less than four months before I report to
> ROTC and I hope to be in acceptable shape by then. Please
> assist me in putting together a plan, I'm grateful for
> your help.
What regiment/corps?
In rec.running "\"Mad\" Mick McGinty" <spam@spam-delicious-spam.com> wrote:
> On 4 May 2004 21:39:19 -0700, gordon_richmond@excite.com
> (Gordon) wrote:
>
>>I'm headed off to college and Army ROTC
>
> What's ROTC?
>
Reserve Officer Training Corps i believe. a college program
whereby you get money/tuition assistance in exchange for
military service and a commission as second lieutenant upon
graduation/completion of boot camp.
at least thats what it used to be...
:)
"\"Mad\" Mick McGinty" <spam@spam-delicious-spam.com> wrote in message news:<5i5l90hlinsvfsps0plh0o837hjbfqsavc@4ax.com>...
> On 4 May 2004 21:39:19 -0700, gordon_richmond@excite.com
> (Gordon) wrote:
> What's ROTC?
Reserve Officer Training Corps. You take military science
classes and train while in college and you are commissioned
a second lieutenant after graduation.
> Which unit? Corps? Line infantry or something better?
I don't know yet. Depends on where the Army needs and want
officers and what I develop an interest in.
> Do you work?
I'm still in high school right now, graduating in
about a month.
> >My eventual goals are:
> >1. 14:54 2-mile time
> Why "14:54"?
Your APFT score is based on percentiles, and 14:54 is the
70th percentile for 17-21 year-old males in a two-mile run.
> I don't know your weight of physique. You should be well
> able to attain these goals *provided* that you don't break
> the training regime.
I look like I'm in better shape than I'm really in, not that
it does me any good. I am 5'11 190lbs and could stand to
lose a few pounds.
On 6 May 2004 22:29:12 -0700, gordon_richmond@excite.com (Gordon)
wrote:
>"\"Mad\" Mick McGinty" <spam@spam-delicious-spam.com wrote
>in message
>news:<5i5l90hlinsvfsps0plh0o837hjbfqsavc@4ax.com>...
>> On 4 May 2004 21:39:19 -0700, gordon_richmond@excite.com
>> (Gordon) wrote:
>> >My eventual goals are:
>> >1. 14:54 2-mile time
>> Why "14:54"?
>
>Your APFT score is based on percentiles, and 14:54 is the
>70th percentile for 17-21 year-old males in a two-mile run.
Sounds over-complicated to me. A time is set and everyone
has to complete in the time. Aim for the fastest time you
can achieve - no fuss or frills, just simple and realistic.
BTW, we're talking 14 minutes and 54 seconds?
Any links to explain this percentile "rocket science"?
Sounds like someone in the MoD's got a little over-keen! In
all fairness, anything that helps achieve an objective
easier/quicker is worth considering.
Do they still have the "bleep test"? I use to hate that
crap. I can't run fast but I can plod at a decent speed for
*hours* with weighted kit. That's the *job* but the tests
I've so far encountered (other than actually doing it) don't
take this into consideration. :(
>> I don't know your weight of physique. You should be well
>> able to attain these goals *provided* that you don't
>> break the training regime.
>
>I look like I'm in better shape than I'm really in, not
>that it does me any good. I am 5'11 190lbs and could stand
>to lose a few pounds.
What do you eat?
Food = fuel. "Junk in, junk out".
You *might* want to top up on protein and carbohydrate.
Protein for the upper body exercises and carbo for running,
mainly. You want a slow, consistent release of energy for
running. Potatoes, bread and pasta are good to eat the night
before. Chicken and fish for meat.
Avoid fatty foods - I find that they slow down everything.
Your organs work harder to process the muck. Personally, I
grill (never fry) and roll squeeze as much fat out of
sausages and bacon. Fried eggs are "dried" on kitchen paper.
Olive oil's ideal for frying but marg will
do. I rarely use marg/butter on bread but it's up to you how
you reduce.
Obviously, don't over-eat.
If you take any of those supposed "fitness" drinks, stop
wasting your money - they're unsuitable for *genuine*
fitness training and a total rip-off. Have a social beer the
night before, perhaps (and *also* drink plenty of water so
that you don't dehydrate). Just drink copious amounts of
water before the run. And copious amounts after.
Some people run with a small bottle of water. I never do (in
gofast) because I know that I sweat at a general rate of 1
pint per mile. If I drank enough water before the run, my
mouth might feel dry but my body will be fine. If desperate,
note the pubs near the route. You might want to carry water,
initially (and definitely during weighted runs later).
Bear in mind that the fitter and healthier you are, the more
you'll sweat during activity.
Cod liver oil capsules - good for the joints (I need to take
these in future, believe me!)
Running kit: don't bother with the posey fag stuff. Shorts
that aren't too tight, tee shirts. Use a few, you'll be
getting them wet and sweaty fast and regularly. Go to the
charity shop.
Check this guy out:
http://runners4bush2004.rantweb.com/about.htm
EGO WARNING: He may look seriously unfashionable but
it seems to work for him. If for real, these are
*serious* runs.
I'd wear smaller shorts but it's personal preference. The
women always eye me up when I'm running so I *should* dress
to impress (but don't!).
If you run first thing in the morning and fast, no-one
will notice what you wear. It's a matter of personal
opinion, but you have to decide what works out best during
your early runs: 1) running when there's no-one about so
that no-one sees you suffer, or; 2) running when people
*are* about, meaning that you have to push yourself and
look the biz... ;)
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