the_fake_webmaster
05-22-2006, 02:21 PM
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* Note: How can I win? Answer all questions in the order that they are asked.
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TOPIC: What Is The Best Marines Workout?
For the week of: 05/22 - 05/28
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).
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Training for the Marines is no joke. It’s very difficult to keep up with the physical demands of the Marines.
What is the best Marines workout? Be specific. Include exercises, sets, reps, rest periods, etc.
What is the hardest part of Marines training?
What are some of the benefits of Marines training compared to other training?
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Don't discuss any other topic in this section. ONLY discuss the question above.
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Bodybuilding.com
SD Tribal
05-24-2006, 01:55 AM
Topic: What is the Best Marines Workout?
-Let me start off by saying Marine recruit training is one of the most difficult tasks a person can accomplish. With that being said, it takes a great load devotion and heart to get ready for the challenge of recruit training. The biggest word that comes to mind when thinking of the best workout for the Marine Corps is ENDURANCE. Everything in Marine Recruit Training is all about endurance. It takes alot to get the endurance and strength of a Marine, short of going to boot camp. In the Corps there is a test to see how well you work, it is called the PFT or Physical Fitness Test. This test requires you to run 3 miles, do atleast 3 pull-ups, and atleast 50 crunches in two minutes. To get a 100% on the PFT you must run 3 miles in 18 minutes or under, do 20 pull-ups or more, and 100 crunches or more in 2 minutes. In this article I am going to tell how to get a 100% on your PFT and the best workouts to get to that point.
What is the best Marines workout? Be specific. Include exercises, sets, reps, rest periods, etc.
- For the best marine workouts, I am going to break it up into three different sections, first I will talk about how to increase your pull-ups, second i will talk about how to increase your run, and lastly, I will talk about how to improve how many crunches you can crank out.
First Off, Lets Increase Those Pull-Ups!
In the Marine Corps, pull-up are more difficult then you might think. A proper Marine Corps pull-up is done by hanging on the bar with your arms fully extended and raising yourself until your chin is over the bar and then lowering yourself back to starting position, but thats not all, you cannot swing or wiggle yourself to the top, it is not allowed in the Marines anymore. Here are some of the best workouts to raise the amount of pull-ups you can do .
PULL-UPS
To get the best results, i would only do this one to two times a week, lets say once on Monday and once on Friday. The main muscles worked when doing pull-ups is mainly upper back and seconday muscle worked woud be the biceps. First we will begin with weighted pull-ups.For this work out you can use either a dip belt( looks like a belt with a chain attatched to it to put weight on),which you can buy at most fitness stores if your gym does not carry them, or the less expensive way would be to just put a dumbell between your feet. With this work out we will be doing 4 sets of pull-ups, the first set will be with no weight to warm-up, so do not go to failure. The next set, add 10-45 lbs, this will depend on how many you can do with no weight, i'd say if you can do 10 or under add 10-20 pounds and if you can do more then 10, add 20 to 45 pounds. You will be doing 2 of these sets, and this time to failure. The last set you will use no weight and you will also be going to failure.
LAT-PULL-DOWNS
Now on to Lat-Pull-Downs, we will be doing 3 sets of these. The first set is going to be a warm-up set, do 8-12 reps and choose a weight that you can do fairly easy. The next two sets will be the heavy sets of 5-8 reps.
BICEP CURLS
For curls i want you to try the exercise know as 21's. To do 21's properly, get a curl bar and you will do 7 curls, but only half way up, do 7 of these and on the 7th curl bring the bar all the way up, now you will do 7 curls only this time stop halfway through the curl and bring the bar back up and on the 14th curl you will bring the bar all the way down and do 7 more curls how you normally do curls (And thats why they call them 21's). Do 3 sets of these, one warm up set and 2 heavier sets. Thi exercise is great for biceps and also builds muscle endurance.
Second Off, Increasing the Run!
I would say the most difficult part, (atleast for me) is the run. Running is an important part of the Marines and an important part of fitness all together.Running helps burn fat, raise endurance, and much much more. So lets start this off, to be a good runner you need a plan, and a good plan requires atleast running 3 times a week. Hers is a good schedule I found to be helpful.
Monday- Long run
Tuesday- Short run (optional)
Wednesday-Medium Run
Thursday-Short run (optional)
Friday- Speed/Sprint Run
Long Run
The long run all determines on how well you run and then building up from there. It could be 20 minutes or it could be 80 minutes, it all depends on where you are at in running. The long run is all about distance not speed, it is a good idea to find a pace easy for you. When you finish this run, you should have some energy left, don't give the run all you have.
Medium Run
For this run you will be running 1/2 to 3/4 of you long runs distance. This run should again be at an easy pace and you should have energy left over when you finish.
Speed/Sprint Run
For this exercise we will be using the , often hated, interval training. This increases your endurance and is good for and running plan.
Warm-up jog for 5-10 min
Run at a fast pace, or sprint for 20 sec
Run at an easy pace for 45 sec
Repeat the last two sets 4 to 5 times
I usually run as soon as i wake up and then do my weight training late afternoon. It is always goo to spread out cardio between weight training. With this Plan you should be able to get that 3 mile run in under 18 minutes within a few months.
Lastly, Mastering Those Crunches
Getting your crunches up, I would say, is the easiest part of this section.
Weighted Crunches
Weighted crunches are a tough but effective way to get your crunches up. To do weighted crunches correctly, lay on the floor in crunch position and hug a 25-45 lbs weight. Lift you body untill your elbows touch your thighs and repeat. Start with one set with no weight, to warm-up, then 2 sets with weight to failure, and then 1 more set with no wait to failure.
What is the hardest part of Marines training?
I would say the hardest part about training for the Marines would be the running. The Marines is, like I said earlier, all about endurance and how much you can handle. It is really a runners world, and to get ready for the Marine Corps you must do just that, RUN! and then run some more. The running plan that I supplied is a good start for get your running up to shape with the Marine Corps. Running can be enjoyable once you get use to it, but when getting used to it you go through a horrible phase. All the tough traing is what makes the Marine Corps the first to fight, its is also the thing that brought the such a great and respected reputation.
What are some of the benefits of Marines training compared to other training?
The benefits of Marine training compared to other training are great. The benefits of the Marines training is that you will have more endurance that you can dream of, you will be strong as an ox, and of course with all this, you will look great! With this kind of training, you be in the best shape of your life. The Marine Corps has mastered the ways of the fitness world in the ways some can only dream. The United States is lucky to have warriors as great as the men and women of the Untited States Marine Corps.
THESTUD
05-24-2006, 07:42 PM
First of all, I would like to thank all of those guys that are wanting to get into the marines for trying there hardest, and the guys that have made it into the marines for serving our country.
What is the Best Marines Workout?
I believe that a marines workout needs to consist of everything. First off you need push-ups and crunches everyday to help build the physique. Marines need more strength then mass. Now I will set up a sample marine workout plan. Be sure to have push-ups and crunches in every workout. Do 4-5 sets of crunches and push-ups with anywhere from 15-50 reps.
Monday- Chest, Shoulder, Triceps (Cardio 15 minute jog, 5 minute walk, 10 minute bike, and then another 10 minute jog)
Bench Press 6x3
DB Close Grip Bench 4x8
DB Decline Bench 4x6
DB Incline Bench 4x6
DB Military Press 4x8
DB Lateral Raises 4x20 (4x10 each arm)
DB Standing Triceps Extension 4x8
Rope Triceps 3x12
Close Grip Bench 4x5
Wednesday-Legs
Squat 6x3
Quad Extensions 3x10
Leg Press 4x5
Leg Curls 4x8
DB Straight Leg Deadlift 4x8
Front Squat 4x5
Calf Raises 5x20
Leg Press Calf Raises 3x10
Friday-Back, Biceps, (Cardio-SAME AS MONDAY)
Lat Pulldowns 4x12
T-Bar Rows 3x8
Shrugs 4x5
Upright Rows 4x5
Bent Over Barbell Rows 4x5
Barbell Curls 3x10
DB Hammer Curls 3x12
Preacher Curls 3x8
On Wednesday and Saturday try to get in some extra running such as some 10 yard sprints, 40's, and 20's.
Rest about 1 minute in between sets and be sure to drink plenty of fluids in between each set. Don't drink so much to where you will get water logged but take a little sip in between each set.
What is the hardest part of Marines training?
The hardest part of marines training would have to be the cardio because they need to do so much. A marine needs to have plenty of stamina so they would have to run at least 3-5 miles a week. They also need to ride bike some so they can build up quad muscles and faster legs. Walking is also a main part of a marine because some of there job consists of plenty of walking.
What are some benefits of marine training compared to other training?
A marines training doesn't have to be as consistent as that of a bodybuilder or powerlifter. Most bodybuilders stick with workouts for years before deciding to change it up. A marine can change it up as much as he or she wants. The best thing of a marines workout is the fact that you aren't trying to build mass so they don't try to go to failure every set. Maybe go to failure 1 set because it can help build strength and stamina.
Any more questions feel free to mail me on here.
Brenton
bitterplacebo
05-28-2006, 05:36 PM
Here's my response and suggestions.
Dallas68
05-29-2006, 11:46 AM
oh my word im an idiot :( i have the official marines workout pamphlet...
:( ( kicks self in face.........
dammit .........that makes me so angry cause people must learn how hard the marines really work...