Sunday, July 25, 2010

Need help/advice with Marine Corps PFT training prior to going to boot camp, please?

I haven't run in several years, and today I just tried to run 3 miles, and I did decent. I was jogging most of the time, but I had to stop several times and start walking behind I started getting a stitch in my sides.





Anyway, now after the run, my legs are so stiff, and I can barely walk, especially my calf muscles. I'm walking like a limp or gimp person. Plus I think I have blisters on two of my toes, the ones next to the big toe. It only happened on my right foot and not my left, and I'm not sure why it happened. Maybe it was because my right foot was curling its toes when I was running and the impact of my foot coming down along with the toes being curled made these blisters form? I think they are blisters. Here are some pics: http://img136.imageshack.us/img136/1994/… http://img136.imageshack.us/img136/4994/…





Aside from running, what else can I do to improve my running time? And what can I do to keep my recovery time low so that I can keep on training?Need help/advice with Marine Corps PFT training prior to going to boot camp, please?
The best thing you can do -- since it sounds like you have a little time before you go to Boot -- is to just push yourself as hard as you can. If you can do 10 fast push ups this week, try to do 15 next week in the same amount of time, and so on. FORCE yourself on, and try to block out the pain. The better prepared you are physically NOW, the more likely you'll be successful later on.





As for the blisters, keep your feet clean and dry, and try wrapping tape around your toes before running and wear much thicker socks. Also take some Motrin about 1/2 hour before exercising, and every 4 hours after, as needed.





Remember too that Boot is all a mental game. The DI's are there to tear you down then build you back up...this is what makes a great soldier. The weak fall from the pack, the strong survive. Build your body as well as you can, and try to remember that people will be trying to beat you down for the entire time you're in the military.





Good luck to you...and thank you for your future sacrifice for our Country.Need help/advice with Marine Corps PFT training prior to going to boot camp, please?
dont push yourself to hard you might get an injury but at least stretch for at least 10 min be fore and 10 after. your just starting off so just keep on running and youll adjust to the running soon enough and start picking your speed up little by little. for push up and sit ups do about 25 or as much as you can in perfect form before your run and before you go to bed nad picking it up also when it becomes easy.for your blisters buy some mole skin and put it on your blisters and where you fell the most friction on your feet when running. or can alternate days, one day day do a little situps and pushups and run say like on monday then tuesday do upper aand lower body training like push ups, situps, leg raises, crunches and so on nad repeat.
First off, start drinking 8 glasses of water a day. Prior to running, stretch you calves, arms, feet, side, neck, back, ect...And your lungs (Yes, breath in and hold then breath out)


You can also use icyhot or bengay and put that on after you stretch, but prior to running. Use powder on your feet prior to running and this may reduce the blisters. If that doesn't work, use a little bit of vaseline until you feet get tough. Walk around barefoot and toughen your feet. Alternate your running schedule like 2 miles one day and 3miles the next. Also alternate your speeds. Run quickly for 100 yards, recover for 200 yards, speed burst for 50 yards and then start over again. As far as recovery time, hydrate and stay away from drinks with sugars. Stay away from pizza, burgers, fries. Try to eat 5 servings of vegetables and fruits daily. Stretch after exercise as well as prior to starting. If you have access to a steam room, you may want to go there after your workout to loosen the muscles. Also you need to change your running shoes every 3-4 months depending on how much you run. If you have trouble with curling your toes, it may be your running shoes. Try New Balance or Asics Gels.
If you need more, e-mail me. For the blisters, get yourself an anti-chafing thing. It looks like a deodorant stick except it’s a product that lessens the friction that leads to blisters and chaffing (I use “Body Glide” whenever I go on really long runs).


Mainly, just take it slow and ease into it, gradually accelerating, and don’t forget to stretch.


If you can’t complete one full pull-up, get a buddy to work out with and do the following. Set of 5-10 push-ups followed by 1-3 assisted pull-ups (cross your legs behind yourself while at a full hang and have your friend raise your ankles to help take some of the weight off). Repeat for 3 sets. Over time, increase gradually. When you can do 20 pull-ups you should be going 10 push-ups, 12 pull-ups, 10 push-ups, 10 pull-ups, 10 push-ups, 8 pull-ups by yourself. If for some reason you are tired and can’t complete the pull-up portion, use a spotter to assist you in completing the pull-ups. NOTE: some of these exercises will work you to the point of complete muscle failure so you WILL be really sore and have trouble lifting your arms for a day or so…plan your exercises accordingly….and Motrin helps (talk to your doctor about dose, never take more than 2400mg a day or 800mg of ibuprofen in one sitting).





Running (Copy into Word)---


12 Week Training Program








12 WEEK CANDIDATE CIRCUITS











Exercise Circuit1 Circuit2 Circuit3 Week





Tricep dips 15 sec 20 sec 25 sec 1-2





Mountain climber 15 sec 30 sec 25 sec 1-2





Push ups(diamonds) 15 sec 30 sec 25 sec 1-2





Crunches 15 sec 30 sec 25 sec 1-2





Bends %26amp; Thrusts 15 sec 30 sec 25 sec 1-2





Push ups (wide) 15 sec 30 sec 25 sec 1-2





Sit ups (USMC) 15 sec 30 sec 25 sec 1-2





Chair Squats 15 sec 30 sec 25 sec 1-2





Push ups (USMC) 15 sec 30 sec 25 sec 1-2

















Rest Period of 1.5 minutes between circuits then begin again. After two weeks, increase the time as follows:


Circuit1 Circuit2 Circuit3 Week


20 secs 25 secs 30 secs 3-4


25 secs 30 secs 35 secs 5-6


30 secs 35 secs 40 secs 7-8


35 secs 40 secs 45 secs 9-10


40 secs 45 secs 1 min. 11-12











12 WEEK RUN TRAINING SCHEDULE





WEEK MON. TUES. WED. THU. FRI. SAT. SUN.


1 rest 2 miles rest 2 miles rest X trn. . 3 miles





2 rest 2 miles rest 2 miles rest X trn. 3 miles





3 rest 2 miles rest 3 miles rest X trn. 4 miles





4 rest 3 miles rest 3 miles rest X trn. 4 miles





5 rest 3 miles 3 miles 4 miles rest X trn. 5 miles





6 rest 4 miles 4 miles 4 miles rest X trn. 5 miles





7 rest 4 miles rest 4 miles rest X trn. . 6 miles





8 rest 4 miles 4 miles 4 miles rest X trn. 6 miles





9 rest 4 miles 5 miles 5 miles rest X trn. 7 miles





10 rest 5 miles 5 miles 5 miles rest X trn. 7 miles





11 rest 5 miles 5 miles 5 miles rest X trn. 10 miles





12 rest 6 miles 6 miles 6 miles rest X trn. 10 miles





NOTE: “X trn.” Denotes cross training – activities like circuit training, bicycling, aerobics, or swimming for that period. The running pace is as follows:


a. Males: Weeks 1-3 is 8 min 30 seconds per mile


Weeks 4-6 is 8 min 15 seconds per mile


Weeks 7-9 is 7 min 45 seconds per mile


Weeks 10-12 is 7 min 30 seconds per mile or faster





b. Females: Add one minute to the above times.





Pull-ups (Copy into Word)---


The Armstrong Pull-up/Flexed Arm Hang Program





This program was developed by Major Charles Lewis Armstrong. Major Armstrong developed this workout to prepare him to set a new world record in number of pull-ups completed in a single exercise session.





The program provides the necessities for any successful physical improvement regime, namely variety, overload and regularity. Users have achieved remarkable results in only 6-8 weeks. This means that most, if not all, have been able to achieve the performance level they desired, a set of 20 repetitions, as long as they are consistent with the program.


It cannot be overemphasized that this program depends upon regularity. Daily performance of the exercises listed in the following paragraphs holds the true key to reaching and maintaining the 20-repetition level.











The Morning Routine





Each morning, perform 3 maximum effort sets of normal push-ups. This is very important!! The push-up is one of the best exercises for strengthening the entire set of muscles making up the shoulder girdle. Major Armstrong described this morning routine in the following manner: After rising, I would drop to the deck and do my first set of push-ups. I would then move into the head and start my morning toilet. I would return after a few minutes and do my second maximum effort set after which, I would go back into the head and shave. After shaving I would return to the bedroom and complete the third and final set. Having completed all of the push-ups, I was awake and ready for a relaxing shower.





This routine should be followed during the entire training period. Since it takes most of us at least four weeks to reach our goals, you will probably find that you have inadvertently established a morning routine that is easy enough to keep as a lifetime habit. If not you will at least appreciate the morning shower a little more.


I have noted that the push-up routine helps to alleviate any soreness during the first couple of weeks. I recommend that you use the push-up routine every day during this period so that you feel more comfortable during your initial adjustment to this regime of exercises.





Training Regimen





The following represents the heart of the training program. I recommend that you do not attempt the pull-ups until two to three hours after the push-up routine is completed. The program is conveniently divided into five training days. This is easily translated into a Monday to Friday training schedule. It is important to cease the pull-ups for two days, Saturday and Sunday. Further it is necessary to use consecutive days (not to skip days) when on the pull-up routine. Finally, it is obviously more important to do the pull-ups than the push-ups.


This training program was specifically designed to improve performance in the overhand pull-up (palms facing away). The overhand method is the preferred method, but for now do what you need to in order to complete the most repetitions for your PFT. Mix up your training between underhand and overhand until you can do twenty both ways. The program depends upon quality exercises – number of repetitions are secondary. When you are doing these exercises, you should concentrate on perfect execution of each repetition. The only person you can fool with less than your best is yourself.





Day 1





Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers. You will find that you increase the numbers in the last two sets before you see much improvement in the first three. Make sure that each set is a maximum effort set.





Day 2





Pyramid day. Start the pyramid with one repetition, the next set has two, and the next set has three. Continue in this fashion until you miss a set (e.g. your last set was four then five, your next set should be six but you only do four repetitions. You missed the set) Do one more set at maximum effort. Rest 10 seconds for each repetition in the previous set.





Day 3





Do three training sets (training sets are defined later) with a normal grip (palms away or toward you, hands slightly wider than shoulder width). Rest 60 seconds between each set. Slide your hands together and palms toward you so your little fingers are 0-4 inches apart and complete three more training sets resting 60 seconds between each set. Finally do three training sets with a wide overhand grip (palms facing away) resting 60 seconds between each set.





Day 4





Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do a perfect training set. This day can wind up being the longest training day as you continue with the program because you will find it easy to do lots of training sets. If you can do more than nine training sets, increase by one repetition next week.





Day 5





Repeat the day that you found to be the hardest in the previous four days. This may change from week to week. You can also try to doing weighted pull-ups or a pull-up assist machine for this day.





Training Sets





Training sets are easy to define, but require some experimentation to determine for the individual participating in the program. A training set has a specified number of repetitions. That means that one individual may have seven repetitions in his training set, but another could have more or less. The key to determining the proper number of repetitions in a training set comes on day 3. You must perform 9 training sets that day. If you only do 12 repetitions on a max effort set, then your training set would probably only be 1-3 repetitions. Remember, it is much more important that you complete all nine sets than doing an extra rep and only completing 6 or 7 sets. Day 3 calls for you to do nine training sets. Adjust your training set so that you can complete this routine properly.


The best gauge for the number of repetitions in a training set comes on day 4. If you successfully complete day 3, try increasing the number of repetitions in your training set by one when you do day 4. If you complete at least 9 training sets, then you know your training set should be that higher number. If you do less than nine sets, stick with the number you used for day 3.





It is important that you do not change the repetitions in a training set in midstream. When you schedule yourself to do the day’s routine using three repetitions in your training set, do not change it to two when the exercises get hard. If you miss, you miss. There is always tomorrow.





Modifications





Ladies will find that this program adapts well to the flexed arm hang. Training sets are simply translated into hang times.





Chin-ups may be substituted for those who prefer this technique, however, day 3 must still be completed exactly as described with 6 sets done with the overhand grip.





It is highly recommended that you follow this program using overhand grip as most of the obstacles that you will have to get over at OCS require an overhand grip.





Final Thoughts





This program will work for anyone who makes a sincere effort. You may notice a drop in your maximum effort set. This is a normal physiological reaction called ';tear down.'; As you continue, you will improve. Most of my midshipmen were able to reach the 20- repetition level in a short period of time. They started the program able to do only twelve to fifteen repetitions. If you are not at this level, it will take longer than four weeks to reach 20 repetitions. However, if you stay with the program, you will reach this goal.


Disclaimer: It is very important to note that none of these physical training programs should be started by anyone until you have consulted a licensed physician and you are told you are medically qualified to begin this specific type of physical training.

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