One of my friends is going to be joining the marines and is out of shape (not overweight or anything) and asked me for some help. Im not sure what the requirements are for running and strength. The sites ive seen say 3 miles in 28minutes, 44 crunches in 2 minutes and 2 pullups. Is this right? the strength portion seems to be kind of low to me. Any help would be appriciated.
It says he can have his palms facing him or facing away. Make sure that's accurate first, but if it is definitely train him with palms facing him, chances are he'll be able to score a lot more points that way.
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Yeah, either palms facing or away. And your friend better be above the minimums when he ships to boot camp, or else he might end up in the Physical Conditioning Platoon (aka Pork Chop Platoon), where he just gets PTd until he wants to die, i.e., until he's ready to start training with a reguar platoon.
BTW, if your friend is interested in going to college and becoming a Marine officer upon college graduation, PM me and I can get him information about that. It's a mighty fine deal, not to mention the chicks dig it.
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The running part would put me on my ass. If you have access to a treadmill then I'd do put a few running sessions each week. Treadmill is not absolutly neccesary but is easier as you can manipulate the speed quite easy. An incline of 1% has been shown to most correctly imitate road running.
How long have you got? Can your friend run 3mile now? How long would it take?
I'd suggest a 3mile run being timed soonish to get a baseline value then see how much attention it would need.
I'd use on session with the treadmill on 6m/hr or slightly higher to get used to the required pace and increasing the distance up to and past 3mile.
Another session locking in 3mile and doing it as fast as possible, fartlek style.
Another session could be running 400m at a harder pace then given x amount of rest and doing x amount of 400m.
Just a few thoughts.
I've used something similar but my client needed to do a beep test for the aerobic component, so we did 20m sprints for 12min every 30sec then increased time and decreased rest.
as far as the strength goes my friend will do pretty good, today he did 13 dead hang chin ups, without swinging. I am not sure how long he has but the 3 miles is going to kill him. He ran a 7 minute mile the other but was dead, luckily i've been running long distance in track for 4 years so i can help him get to 3 miles just not sure if I can get him to under 28, as I do not know the time frame.
thanks for all the advice, i'll go drag him out of bed at 5 tommorow to do some running
Has he tested how far he can run at the 9:20 pace required for a 28 minute three-miler? If he can run one mile in 7:00, surely it won't take too much work for him to be able to run 3 miles at 9:20/mile.
i havnt tested him at the 9:20 pace yet, but tomorrow we are going to a track and I'll have him run 2 miles at 9:20 and see how he does and if he's still strong at the end of the 2nd mile i'll send him on another 4 laps
Don't worry man. Deep down Army guys all wish they were Marines.
Hey, now!
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