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SVTPerformance's Chain of Restaurants
Road Side Pub
The Chow Hall
Joined Marines..need PT advice.
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<blockquote data-quote="Mach1USMC" data-source="post: 10476820" data-attributes="member: 42788"><p>The other thing you need to take into consideration is your ht and wt. Look up your max wt for your ht. If you are over the first thing you need to do is get under. Don't forget a PROPER DIET plays a critical role. Starving yourself is NOT a proper diet. </p><p></p><p>IMO (and I've only been doing this for 21 years) but when I get back from deployment and I'm trying to get back into shape the first thing I do is not over do it. (this only applies if you are UNDER your max wt) I start off with a slow 3 mile jog. Don't break it into segments. IOW's don't run for just a mile and stop- if you need to walk or slow way down for short distances fine- just make sure you do the whole 3 miles. I'd do this 3 times a week. MWF... on Teus/Thurs if you want to get froggy go to your gym if you have one and do the stair stepper for 30-45 minutes- make sure you don't stay at the same pace or difficulty level the whole time- I'd save this for week 2 or 3 if I were you though to do this. This is a PROCESS- there is no instant gratification. By the end of the second week you can start pushing your runs out to 4 or 5 miles. So that's <u>cardio</u>.... (if you don't know how to swim I'd HIGHLY recommend getting some quality time in the pool) Also- week 3 you should throw in some interval runs and hill runs. You need to do sprints between jogs of at least 75-100 yards. This will increase your lung capacity and your aerobic ability. </p><p></p><p>Now for your other 2 portions. The best way to get better at pullups is to do pullups. Pushups are important too but you aren't technically tested on them- but this routine will guarantee results. First things first. Baby steps are important. You have plenty of time here. If you do this 5 days a week I PROMISE you'll be doing 20+ pullups without breaking a sweat on your PFT. (also remember there is no such thing as extra credit in the test. So doing 25 pullups and 120 crunches will do nothing but make you tired.) Anyhow you can do this in any order. I usually start with crunches. </p><p></p><p>Crunches:</p><p>-start with 20</p><p> - do 20 regular, 20 to the left, 20 to the right</p><p> - then do 20 leglifts, 20 "hello-dollies", and 20 flutter kicks,</p><p> - then finish with 20 toe touchers. - lie on your back with your feet up so you are in an "L" position- now touch your toes.</p><p>Increase the qty by 5-10 each week. </p><p>- if you really want to do some core training start doing planks for 30-45 seconds each day and increase by 10 seconds each week.</p><p></p><p>Pullups/pushups: week one</p><p>start off with 3 pullups followed by 10 pushups.</p><p>- increase by one pullup 4 times- so 3, 4, 5, 6, 7</p><p>- then you decrease by one til you get back down to 3.</p><p>- you will do 10 pushups after each round of pullups</p><p>- The do a MAX set of pullups and a max set of diamond pushups. </p><p>- increase weekly by 1 for pullups and 5 for pushups. </p><p></p><p>This routine along with a proper diet will GUARANTEE a 300 PFT and you'll be able to handle just about anything the DI's throw at you. By the end you should be able to run 6-7 miles without stopping and your run time should be sub 18. You should be able to do 24-26 DEAD HANG pullups and 100 crunches will take you less than 90 seconds. Technique is important- that's why I'm starting you off slow. They won't count if you don't do them correctly. And you'll be doing 60-70 pushups at a time. You have to stay committed- remember at the end of 6 weeks this will be your baseline. That is your starting point. From there once you get to the fleet you can increase any of these numbers or throw other wrinkles into your routine. </p><p></p><p>GL man.</p></blockquote><p></p>
[QUOTE="Mach1USMC, post: 10476820, member: 42788"] The other thing you need to take into consideration is your ht and wt. Look up your max wt for your ht. If you are over the first thing you need to do is get under. Don't forget a PROPER DIET plays a critical role. Starving yourself is NOT a proper diet. IMO (and I've only been doing this for 21 years) but when I get back from deployment and I'm trying to get back into shape the first thing I do is not over do it. (this only applies if you are UNDER your max wt) I start off with a slow 3 mile jog. Don't break it into segments. IOW's don't run for just a mile and stop- if you need to walk or slow way down for short distances fine- just make sure you do the whole 3 miles. I'd do this 3 times a week. MWF... on Teus/Thurs if you want to get froggy go to your gym if you have one and do the stair stepper for 30-45 minutes- make sure you don't stay at the same pace or difficulty level the whole time- I'd save this for week 2 or 3 if I were you though to do this. This is a PROCESS- there is no instant gratification. By the end of the second week you can start pushing your runs out to 4 or 5 miles. So that's [U]cardio[/U].... (if you don't know how to swim I'd HIGHLY recommend getting some quality time in the pool) Also- week 3 you should throw in some interval runs and hill runs. You need to do sprints between jogs of at least 75-100 yards. This will increase your lung capacity and your aerobic ability. Now for your other 2 portions. The best way to get better at pullups is to do pullups. Pushups are important too but you aren't technically tested on them- but this routine will guarantee results. First things first. Baby steps are important. You have plenty of time here. If you do this 5 days a week I PROMISE you'll be doing 20+ pullups without breaking a sweat on your PFT. (also remember there is no such thing as extra credit in the test. So doing 25 pullups and 120 crunches will do nothing but make you tired.) Anyhow you can do this in any order. I usually start with crunches. Crunches: -start with 20 - do 20 regular, 20 to the left, 20 to the right - then do 20 leglifts, 20 "hello-dollies", and 20 flutter kicks, - then finish with 20 toe touchers. - lie on your back with your feet up so you are in an "L" position- now touch your toes. Increase the qty by 5-10 each week. - if you really want to do some core training start doing planks for 30-45 seconds each day and increase by 10 seconds each week. Pullups/pushups: week one start off with 3 pullups followed by 10 pushups. - increase by one pullup 4 times- so 3, 4, 5, 6, 7 - then you decrease by one til you get back down to 3. - you will do 10 pushups after each round of pullups - The do a MAX set of pullups and a max set of diamond pushups. - increase weekly by 1 for pullups and 5 for pushups. This routine along with a proper diet will GUARANTEE a 300 PFT and you'll be able to handle just about anything the DI's throw at you. By the end you should be able to run 6-7 miles without stopping and your run time should be sub 18. You should be able to do 24-26 DEAD HANG pullups and 100 crunches will take you less than 90 seconds. Technique is important- that's why I'm starting you off slow. They won't count if you don't do them correctly. And you'll be doing 60-70 pushups at a time. You have to stay committed- remember at the end of 6 weeks this will be your baseline. That is your starting point. From there once you get to the fleet you can increase any of these numbers or throw other wrinkles into your routine. GL man. [/QUOTE]
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Joined Marines..need PT advice.
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