I ship out for boot camp on January 10th, '05. I've been running and lifting for the past few weeks (never have before now in my entire life. I've been documenting my progress with pictures and where I'm at in my course for achieving my goals.
My goals are-
1.5 miles- 12.5 minutes
Pushups in 120 seconds- 65
Situps (elbows to thighs) in 120 seconds- 100
These numbers are the top score for the final test at boot camp. I could of course be average, but who the hell wants that? I would like to go INTO boot camp knowing I can max out on all of the highest scores. Problem is when I started I could only run the mile and a half in 18 minutes. (Down to 15 in just a couple weeks) Up to 20 pushups (from 10) and can do around 40 sit ups (cant remember what I could do when I started)
I'm willing to follow someones untested workout routine to a T (including nutrition) and document it week by week with pictures and writeup.
If you've got a routine that you think will work wonders but don't have anyone out of shape it try it and document it well, I'm your man.
I'm not one for designing workouts since there are so many out there that are already designed by experts. But I would suspect that if you want to get good at doing pushups, situps and running 1.5 miles, I would simply practice those.
Break it down into workouts with specific rest periods. Then decrease your rest periods over time until you get down to what you want.
Actually, I just read an article in Men's Health on getting good at Military PT, I think it even laid out a way to do that. See Novembers issue. I think it even has an Army Ranger on the cover.
Berardi has a good article on Nutrition, Meija has an article in it as well. Not sure who wrote the one for the Military training. Anyone with the issue handy?
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Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
mmMATT,
You need to start benching for speed, strenght, and endurance. Not mass. Ballistic benching will help with your speed on the pushup. Use the Smith machine for this one, pick a lighter then normal wt and as you are pushing up you are using all your power. the idea is for the bar to fly up in the air. Catch it and repeat 20-25 times.
As for the running.
I had a cop that needed to get her time down before her test.
We did intervals, resistance running, we did a variety of things.
I would start off joggin 2 miles with a 1/2 mile sprint at the end. Build your endurance.
Next you will Run 2/3 miles jog 1/2, run 2/3. Perform 1-2 times a day for 3-4 days over the next 2 weeks.
Now we will add resistance. For best results run up a hill or have a friend jog behind you holduing some rubber tubes or some type of resistance.
Start off holding a lt weight across your shest or behind you head. Aim for 25 reps in 35 seconds. 3-4 sets This is only the start. You should perform other types of crunces as well. Only train them 1-3 times a week.
I would work my weigh up to a slightly higher wt and cut back 1-2seconds on your time.
Then once you have accomplished this, take the weight away. By now you should be able to do 50 crunches in 40 seconds.
Most importantly have fun and keep the form. Though it will be hard going as fast as you have to.
Thanks for the information and the replies folks [img]smile.gif[/img] I've got my 1.5 mile down to 14 minutes and my pushups/situps are climbing by the day! Watching progress is great [img]smile.gif[/img]
I'm using Adams Diet and have went from 196 to 188 so far, my goal is 183.
I would suggest band work and freeweights vs. a Smith when looking for speed work and pushup improvement. It's also not a good idea to let the barbell leave your hands and try to catch it when it comes downward IMO...
Originally posted by Newlife: I would suggest band work and freeweights vs. a Smith when looking for speed work and pushup improvement. It's also not a good idea to let the barbell leave your hands and try to catch it when it comes downward IMO...
If you do them on the Smith, the barbell comes down pretty slowly.
When I do them, I aim to launch that thing as high as it will go, catching it on the way down. The Smith at my gym has stops so you can make sure that it can't even hit your chest, too. But, you're only using around 50% of your max, so even if you miss...
:p 
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