Military Style Workouts

[iamcdn]

I'm considering the armed forces for a few years, help?!?!?!?!?!?


I need to improve on the 3 basics of basic: pushups, chinups, situps.
In addition to this they test bench press and squat.
Furthermore, I will be doing lots of running/swimming/biking/hiking


I have no idea how to train for this




below are the goals that i have to train for (in case you care).

Bench Press Std
75kg (165lbs) L7=17+Reps
65kg (145lbs) L7=28+reps
55kg (120lbs) L7=37+reps
45kg (100lbs) L7=44+reps

Squat Std
90kg (190lbs) L7=15+reps
80kg (170lbs) L7=22+reps
70kg (150lbs) L7=26+reps
60kg (130lbs) L7=29+reps

Push-ups L7=55+reps
Chin-ups L7=18+reps
Pull-Ups L7=14+reps
Curl-ups L7=150+reps

 

[pullinbig]

55 pushups is alot if you aint never done them.

best way to train these movements is to train these movements.

somethig like this

monday:
squats
sldl
abs

tuesday:
bench press
pushups

thursday:
pull ups
chin ups
abs

cardio on off days. since you going in the military this cardio needs to be running. alternate long distance jogs with sprinting on alternating days. pulling a sled would be very beneficial too.

 

[iamcdn]

55 pushups is alot if you aint never done them.

best way to train these movements is to train these movements.

somethig like this

monday:
squats
sldl
abs

tuesday:
bench press
pushups

thursday:
pull ups
chin ups
abs

cardio on off days. since you going in the military this cardio needs to be running. alternate long distance jogs with sprinting on alternating days. pulling a sled would be very beneficial too.

yah i was looking into sled pulls do you have any more info on them by any chance?

 

[BronzedGoddess]

http://navyseal.s5.com/workouts.html Good luck, I did 3 years in the Army.

ETA: What branch are you thinking of joining?

 

[iamcdn]

http://navyseal.s5.com/workouts.html Good luck, I did 3 years in the Army.

ETA: What branch are you thinking of joining?

thx BG, i have been looking at the buds warning order for ideas, i just didn't know how i should include bench and squat/

non training related:
i have *not decided on a branch;

*joining the armed forces is something that i want to do for a few years...

something i want to say i did in life; hopefully gain some real world skills, dicipline etc. i already have a formal post secondary education from a great school, but it didn't really fill what i was looking for.
ideally id join for 3 years, train and do some intelligence officer type stuff and then head back to the real world and continue doing finance with some new outlooks on life. like i said being young affords me the luxury of being able to try this without it really hindering my career.


*=edits

 

[BronzedGoddess]

When I was in we'd do PT in the mornings then I'd hit the weights in the evening. Good luck with everything.

 

[Brat]

Here are some links I have...might be helpful...What are you looking into that talks about benching and squatting?? It's in the Canadian peacekeepers, because I don't know of any American branch of the military that tests on that...

http://www.redwhiteandbluefitness.com/

http://www.military.com/NewContent/0,13190,Smith_111904,00.html

http://www.stewsmith.com/

http://www.hooah4health.com/4You/apft.htm

http://basic.armystudyguide.com/pt/index.html

 

[pullinbig]

yah i was looking into sled pulls do you have any more info on them by any chance?

you can get one made a a machine shop for about 50 bucks. buya couple of 45lb plates at walmart for 20 bucks a piece. some nylon rope and a your weight belt you good to go.

hers a pic of one. its 21" x 21" with a 3" lip on it. it is 1/4 steel. the pole is no bigger than 2" in OD and about 15" tall. 1" hole drilled in it to fasten a rope or what ever to.

the sled itself weighs about 45lbs or so.

 

[Insane_Man]

Yeah I know some people in the military and they've never mentioned any weights period. And from what I understand the pushup and pullup requirements are fairly lax. If you're in the gym regularly you shouldn't have a problem passign the physical fitness tests. The biggie is really cardio anyhow.

 

[iamcdn]

Yeah I know some people in the military and they've never mentioned any weights period. And from what I understand the pushup and pullup requirements are fairly lax. If you're in the gym regularly you shouldn't have a problem passign the physical fitness tests. The biggie is really cardio anyhow.

i posted the requirements. not sure how they test them, its above and beyond the coopers test (if ur familiar with that)

 

[iamcdn]

Here are some links I have...might be helpful...What are you looking into that talks about benching and squatting?? It's in the Canadian peacekeepers, because I don't know of any American branch of the military that tests on that...

http://www.redwhiteandbluefitness.com/

http://www.military.com/NewContent/0,13190,Smith_111904,00.html

http://www.stewsmith.com/

http://www.hooah4health.com/4You/apft.htm

http://basic.armystudyguide.com/pt/index.html

iamcdn reads: i am canadian ... so you hit the nail on the head saying it is canadian armed forces

oh and thx for the links, anythign else you could would be much appreciated

and if you were curious, Canadian Forces (CF) also tests:
2400m Run
8km Run
600M Swim

Power & Speed
Long Jump Std
2 Jump Std
Vertical Jump
40m Sprint
20m Sprint

Anaerobic Capacity
400m Run
800M Run

 

[BronzedGoddess]

iamcdn reads: i am canadian ... so you hit the nail on the head saying it is canadian armed forces

oh and thx for the links, anythign else you could would be much appreciated

and if you were curious, Canadian Forces (CF) also tests:
2400m Run
8km Run
600M Swim

Power & Speed
Long Jump Std
2 Jump Std
Vertical Jump
40m Sprint
20m Sprint

Anaerobic Capacity
400m Run
800M Run

Here's another article http://www.t-nation.com/readTopic.do;?id=459414 the US military's PT programs are fairly easy in comparison to what it seems you've got to do.

 

[ssmla123]

Best suggestion is to train like you test. If you do pushups just before the run when testing, then do that when training. And just as important, make sure your form is really good. I don't know about canada, but for us if you are in a combat position they will be pretty strict on what counts as a pushup. And you will not be well rested the day of the test in basic.

 

[440Charger]

As someone in the canadian forces I'll tell you one thing you need to worry bout more than your pushup situps chins is running. If you can run you will have an easy time on your course. And not the entrance exam 2.4 km worth. 10 KM is what you need to work to.