A Routine Fit For The Army

[MuscleMass]

Hi, im joinging the army as a carpenter at the end of the yr. First stage of my interview process is on Oct 4th soon. I need a harsh routine for 2weeks straight out too make sure i pass the pysical with EASE. Im about 16% BF atm i want to cut to 10%.

The stats i need to pass in the pyshical are:

Shuttle Run: 7.5

Pushups: 15

Situps: 45

Suggestions would be apreciated. cheers

[Test-Freak]

Well that is easy for me.

But you want to lose 6% bf in 2 weeks.?

That cannot be done.


But i would suggest compound movments.

Bench
Squat
Cleans
Deadlifts

And push ups and chins.

Hanging leg raises, sit ups.

[Roger999]

whats shuttle run? just have a hard 1week workout and 1week before the test have a good long rest

[Amatuer]

I was in the australian army and as long as you can do the requirements then you have nothing to worry about.

And trying to get everything down pat in 2 weeks dont you think your leaving it a little late?

It's only 15 pushups to get in, once your in then you need to complete 50 push-ups, a 2.4km run in 10:38mins and 50 sit-ups to pass the basic fitness assesment and stay in.

[Roger999]

Originally Posted by Amatuer

I was in the australian army and as long as you can do the requirements then you have nothing to worry about.

And trying to get everything down pat in 2 weeks dont you think your leaving it a little late?

It's only 15 pushups to get in, once your in then you need to complete 50 push-ups, a 2.4km run in 10:38mins and 50 sit-ups to pass the basic fitness assesment and stay in.

dam....2.4km run? alot of people here cant even do that....i can only do like 800m at my fastest run then i kinda drop down and have like a 5min rest before i can get up again.......pushups would be easier if you weigh less, 50situps shouldnt be a problem for most people though

[MuscleMass]

Originally Posted by Amatuer

I was in the australian army and as long as you can do the requirements then you have nothing to worry about.

And trying to get everything down pat in 2 weeks dont you think your leaving it a little late?

It's only 15 pushups to get in, once your in then you need to complete 50 push-ups, a 2.4km run in 10:38mins and 50 sit-ups to pass the basic fitness assesment and stay in.

15pushups 7.5 shuttle run 45situps... Yeah ive been pre-occupied with year 12 lately. thats pre-enlistment mayeb your talking abotu after assesment.

[Amatuer]

you dont run 2.4km flat out, heck you'd never finish if you did that. You need to pace yourself. I started out by going to the football oval every morning, 6 laps of the field is 2.4km so just take a stopwatch along with you and start timing. It would make it easier if you can do the run now but you'll do enough running while your at wagga wagga NSW for your 80 day induction training. Enjoy your high ropes challenge, run dodge jump, challenge, and my personal favourite the bayonet assault course.

[MuscleMass]

Did they kill you in the recruit training lol? How was it? Were you just a rifleman? Me and my mate do the pushup run its pretty good a soccer pitch 100m long pushups either end we go to failure. Hes going to adfa... I am leaving it late i know.

[TBW]

When I was training to join the army, I found the best way of preparing for the shuttle test, pressups etc was just doing them, I got hold of a copy of the test and just did it daily. When training for a competition (not a bb comp) we would get up at 5am and do the bleep test every morning, aswell as the pressups and situps test, followed by circuit training and a 3 miler which slowly progressed onto a 10 miler.

My worst on a shuttle test was when I was in school I would get around 7 perhaps 7.4 on a good day, by the time I had finished training I was getting 12.1

This was before I started proper weight training, The only muscle wise training I recieved was rope climbing, assualt courses, pullups, pressups etc.

[Amatuer]

Musclemass honestly I thought the training was alot EASIER then I was expecting it to be. I mean I was only 17, weighed about 60kg and the only exercise I got was getting up from my computer to go to the supermarket to buy myself more junk food to eat. Honestly I breezed through the training so if your at least semi active then you wont have any troubles. I mean sure there will be parts that are a bit hard but nothing that you wont be able to get past.

Good luck

[MuscleMass]

ok thanx mate. yeah im not too bad i guess Kickboxing is a fair good workout plus il step up my runnign and wieghts. My max pushups is 30.

cheers

[Richoss]

man 15 pushups? 7.5 beep test? 45 sit-up?

man you should have no reason to be worried. i weigh 50kg and i can do 15 pushups easy. im fairly fit, so i can get up around 13-14 on the beep, but nearly everyone in my class, even the unfitter ones could do 7.5. and 45 situps should be easy.

dont be worry, you'll pass easy

oh by the way, the person who said pushups are easier when you weigh less, seriously, pretty noob statement. how is that meant to work out? because you weigh less you dont have to press up as much? ok, how about someone who weighs say 85-90kg, they should be able to push-up just as much. even though they are bigger/heavier, more strength should come from that size, meaning just as much. same as pull-ups, being lighter doesnt make it easier, lighter may mean weaker, and heavier may mean stronger. its all about weight relative. sorry but i just had to say

[diesel89]

www.crossfit.com
Awesome site w/ daily workouts for like armed services guys, cops, martial artists, etc.

And by the way, why are you waiting until two weeks before to get in shape?

[MuscleMass]

Originally Posted by diesel89

www.crossfit.com
Awesome site w/ daily workouts for like armed services guys, cops, martial artists, etc.

And by the way, why are you waiting until two weeks before to get in shape?

Ive been trainign most of the yr jsut this last month ive slacked off because of school plus i did my back in and coudnt train or do **** for a week n a half. I got 9.5 on the shuttle run about 2months ago and can manage 30max pushups...Situps are what i need to work on the msot. the military ones are damn barstards to do.

[MuscleMass]

Ive come up with 2moros routine:

5.00am Run 2 Beach 2km downhill, jog back 2km uphill.

6.00am Military Situps 4x50
Knee Ups 4x50

7.00am breakfast shower

7.30-4.20 school

4.20 Weights

80 Dips sets of ten until failure

40 Chinups Sets of 8

2x50 Upright Rows Low weight full reps

2x50 Squats Low weight full reps

100 Pushups Sets of 10 until failure

What you guys think? Endurance tester to be honest but thats what im after.

[concept]

Originally Posted by MuscleMass

Ive come up with 2moros routine:

5.00am Run 2 Beach 2km downhill, jog back 2km uphill.

6.00am Military Situps 4x50
Knee Ups 4x50

7.00am breakfast shower

7.30-4.20 school

4.20 Weights

80 Dips sets of ten until failure

40 Chinups Sets of 8

2x50 Upright Rows Low weight full reps

2x50 Squats Low weight full reps

100 Pushups Sets of 10 until failure

What you guys think? Endurance tester to be honest but thats what im after.

Training with weights now is almost useless. You need to focus on bodyweight exercises and running.

[MuscleMass]

Yeah i know mate what do you think of what ive put togethor? Add anythign?

[LetMeLive]

Shuttle test is like the bleep test?

Oh, we do that. 7.5 on that isn't hard at all; i'm 13 and get 7.7 and i'm not the most fittest.

I can't suggest anything on the others, though.

[BigMace255]

All of those should be very easy for you, going by your profile picture.

Kids in elementary and middle school can pull that off.

And losing 6% BF in two weeks - not gonna happen. Sorry, it's a gradual process.

[stanger88]

Originally Posted by Roger999

dam....2.4km run? alot of people here cant even do that....i can only do like 800m at my fastest run then i kinda drop down and have like a 5min rest before i can get up again.......pushups would be easier if you weigh less, 50situps shouldnt be a problem for most people though

Whoah whoah whoah. Am I hearing that most of the people in here cannot run for an extended period of time? Is that the price of the mass, losing all cardio? Or is this just 1 guys take on it???

[gladrock]

is that ALL you need to get in?
seems pretty easy doesnt it?
you dont need to worry about that.
only problem is your bf%, will be difficult to make any noticeble difference within two weeks, and keep it there. and loosing 6%, will be impossible.

[TBW]

Originally Posted by stanger88

Whoah whoah whoah. Am I hearing that most of the people in here cannot run for an extended period of time? Is that the price of the mass, losing all cardio? Or is this just 1 guys take on it???

I suppose it depends, I used to do a lot of long distance running, stopped for around 9 months while weight training then last week did a fast paced 30 minute run with no problems.

[Bon]

Whats a shuttle run? I've never done it (or at least i don't think i have).
And how many miles is 2.4Km?

15 push ups, 45 sit ups...eh, take me no more than 60 seconds do them all. Man, i thought the army would at least give people a challenge.
I honestly do not know anybody who can't do at least 15 push ups, and/or 45 sit ups.

[TBW]

Originally Posted by Bon

Whats a shuttle run? I've never done it (or at least i don't think i have).

15 push ups, 45 sit ups...eh, take me no more than 60 seconds do them all. Man, i thought the army would at least give people a challenge.
I honestly do not know anybody who can't do at least 15 push ups, and/or 45 sit ups.

Im not sure how it works with the oz army but its different for the British Army, similar BASIC training, by the time you pass out of phase 1 you have other fitness tests you have got to pass.

The shuttle run is like the bleep test if you have heard of that? You run between 2 points to the sound of a beep. there are several levels starting from 1 being the easiest going up to around 20 depending on the test.

http://www.topendsports.com/testing/beephome.htm

[Bon]

Ah i remember the shuttle run now...i haven't done that since 5th grade gym class Can't remember the time i got though.