A Routine Fit For The Army

MuscleMass · 09-26-2006, 03:25 AM

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

NathanUK · 09-26-2006, 04:28 AM

you won't drop 6% body fat in 2 weeks. imo it's hard to shed 1% a week.

ZelenVR · 09-26-2006, 07:15 AM

You should be fine as long as you're not a complete couch potato. As long as you meet the hight/weight reqs. when you sign, you'll have some time to prep for BCT. If you enlist at the end of the year you've got at least a few weeks after that before you'll ship out so if you start training now you should be just fine.
Are you going active Army or Guard/Reserve? It'll be the same training either way, but the Guard (and I believe the Reserves also) will have you going to drills once a month before you leave and that will give you a pretty good heads up also prior to leaving. Plus you'll do PT assessments during that time as well so you'll know what you need to work on.
Your recruiter should tell you all of this but the links on the left of this page will give a a brief overview of BCT
https://www.infantry.army.mil/bctb/index.htm

Here's the PT standards for BCT. It says 50% needed to graduate, but dont be that guy. Shoot to max every event, its worth it. You DONT want to be that guy, especially not in basic.

CoolPerson · 09-26-2006, 07:32 AM

i think muscle is joing the australian army, like me.

when i enlisted the entry requirements were exactly the same, situps and pushups were piss easy, the shuttle was slighty harder. a 7.5 in the shuttle run is 1120 metres in 6.5 minutes so you do need to be pretty fit. when i was at the physical, fat ****s puffed out and failed, lol. just keep hitting the treadmill and u'll be fine.

http://www.defence.gov.au/army/artc/fitness.html
http://www.defence.gov.au/army/hq8bde/jobs/fitness.htm

MuscleMass · 09-26-2006, 08:45 AM

Thansk CoolPerson thats a big help the cadence clip is good now i can do them properly.

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 think?

abar · 09-26-2006, 12:07 PM

Do pushups and situps sparingly, just for the technique and muscular endurance, use weights to be able to do a lot. Weighted abs is the secret to easily maxing the situps (if your PT tests are set up like the US one). Bench and other similar movements keep your pushups up. As for running, mix distance runs and shorter sprints and you'll be golden.

Samoan Warrior · 09-26-2006, 06:04 PM

Quote:

Originally Posted by MuscleMass

Thansk CoolPerson thats a big help the cadence clip is good now i can do them properly.

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 think?

All those sets to failure are gonna do is make you sore.Your not going to the end of the year so you have 12 weeks to prepare. Just work on adding more reps to your pushups,sit ups and chin ups and only go to failure once or twice a week to see how much you have progressed.Drop the weighted exercises,there arent going to be any weights at boot camp so why bother with them in your preperation? As for the run,try and build up to about 5km.I know 7.5 on the beep test is only about 1200m but at basic you will be running longer distances so it would best to try and prepare for that.Do a search for Stew Smith,he has some really good free workouts and loads of info on his site about making military tests and preparing for basic training.Hope this helps.Good luck.

Marine_ssgt · 09-26-2006, 08:03 PM

i agree with an earlier post, dont worry about the weights. as far as getting ready for basic, use body weight. pull ups, push ups and run run run! your recruiter should be helping you alot if he isnt already

powerlifter70 · 09-26-2006, 11:18 PM

First off...you need to rethink coming in as a carpenter. That is one of my MOS's and let me tell you...it aint all that. I have the Combat Engineer, Construction Engineer and Infantry MOS's...and I have by far loved the Infantry the most. Been doing it for almost 19 years now...Man I love being the 1SG!

As for your training, you need to look at the Army Physical Fitness School web site. You can find it on Ft Bennings web site. A lot of good info in there to get you into shape. IMO....I have to agree with Marine_ssgt...do lots of body weight exercises and run. You should also start road marching in boots. Need to get them feet toughened up!