Anybody have tips on working out?

Training for boot camp next week, I'm a future soldier of the U.S Army and was wondering if you guys /and gals have some pointers on improving running distance? Currently I can run a mile in under 8:2oish and want to perhaps do it around 7:00ish for most. Also want to increase pushup count as I wear out at 25 and desire to shoot for 35 and higher if possible.

 

Kinda late, but for all you potential service members reading this. As a member of the U.S. Navy though, I can't speak for all the branches as they have different standards. For a start, here's the following recommendations to getting in shape for boot. Remind you, these are not on order, just what I can remember off the top of my head.

1. Stretch prior to exercises to prevent cramps, if you are feeling a slight sting, you're doing it right.

2. Strengthen your endurance with long distance running at least 5 times a week at 3 miles each. You'll strengthen your cardio that way.

3. Hydrate with water only. If you are losing weight in the process, drink cold water. Sodas and other high sugar are a very poor substitute.

4. Cut down on greasy foods, you'll wanna have a cleaner engine to perform with.

5. Have a routine, that will help the body adjust to the changes to come.

6. Swimming helps to tone muscle and cardio.

7. For lifting, start small then work your way up; it builds muscle memory.

8. In between exercises, take a 30-90 second breather.

9. Dedicate a day for muscle groupings like legs, chest, arms, etc. separately. You have reduced chances of injury this way.

10. Carbohydrates are recommended at least for lunch or early dinner prior to a big workout.

11. Don't eat 2-3 hours prior to a workout, you'll add unwanted paint to the walls that way.

12. Avoid dairy, fats, and carbs especially, they take longer to digest.

13. Have roughly 7-8 hours of sleep daily, sleep is important in natural recoveries.

14. Strive to surpass your current limits; you will get stronger the next day, even if it means doing one more rep of what you were doing the day before.

15. Have faith or spirit, remember what drives you.

Am I missing anything else?

 

Do lotsa plank and side plank. And pushups.. The army loves pushups...

Oh and run like a madman from time to time.

-Tips from Nim's fake textbook

 

I run a lot, so I can tell you this:
To improve your pace while running, first increase the distance, then it's going to be much easier to smaller distances faster.

 

Work out? What's that?


Er... I say just try to stay hydrated. I walk a lot and do stuffs with a resistance cable so I don't really know what else to say aside from that.

 

Spoiler

I'd say this.

 

Here's hoping my computer doesn't die while I'm writing this..

I'm a U.S. Army vet (went to BCT in 2010) so I know what you're about to go through. First off, are you shipping in a week or do you just have RSP training in a week? I wasn't entirely clear about that. (idk what active calls it, we call pre-BCT training RSP in the Guard) If you're shipping in a week and you're worrying about working out now, forget it. Nothing you do now matters. Just get mentally prepared for what you're about to be faced with.

If you're just training in a week, follow the instructions of your NCO's. But in your personal time you need to be running your ass off. My Drill Sergeant always said if you want a better time, run faster. And it's that simple.

First, STRETCH AND HYDRATE. Stretch every muscle that you will be working and anymore that you feel necesarry. Stretch when you get up in the morning and before you go to bed. Even if you aren't PTing that day. Get a really nice stretch in the night before and day of a PFT, and ALWAYS stretch prior to working out. Next, drink water. Stay hydrated every single day. Drink mostly water, cut down on soda and any other beverage, don't let yourself get thirsty.

About running, you need to realize that you can and will keep moving regardless of when your body and mind are trying to give out (you'll learn this when you're running 5 miles uphill in BCT). Second, run at least 3-4 miles 2 times per week. Don't worry about time. Then try what is called 30-60's or 60-120's if the former isn't challenging enough. (i.e. sprint as fast as you can for 30 seconds, walk for 60. Repeat 5-10 times.) Running is what most soldiers have trouble with. If you train your endurance and your speed with the above drills, you will improve.

Next, pushups. Here's the deal. Nothing is going to make you better at doing pushups other than doing pushups. This was a question that got asked a lot during my RSP and BCT. Practice proper form, take it slow, pace yourself, and just push them out. Try building up in increments. 5 one day, 10 the next, 15, 20, etc. Or whatever increments better suit you. Just keep adding on and keep it challenging.

Finally, sit ups. Doing planks or "watching TV" is a great way to build core strength. Side planks are also great. Check out your bluebook or google these if you need a demonstration. Aside from that, tons of crunches, and try knocking out as many situps you can within a set period of time. Then challenge yourself and try to add on more.

I hope that answers some of your questions. This is some of what we did in BCT and RSP that works for most soldiers to improve. When you get to BCT your personal workouts won't matter. No matter how fit you are you are going to struggle. But the routine that the Drill Sergeants are going to put you through will build you up and get you 100% prepared for PFT. But don't feel bad if you fail your first one. Even soldiers who can pass their PFT at home often fail their first BCT PFT.

Again, I hope this helps and if you need some more BCT advice or want to know what it's like, message me and I'll be happy to help.

 

^ I'm leaving for boot this week but I've been training for several months now. Really appreciate all the advice guys! -thumbs up-

 

Reception sucks, fight the sleep deprivation and boredom as best you can. And remember, it gets better after Red Phase. Also DON'T TAKE FOOD FROM THE DFAC.. Seriously, don't do it. Have fun.