Training for the military...

[WaNNaBeSoLDieR]

Hey y'all, looking for some quick advice, especially from those who have/are serving right now...

Wanna be prepped as physically possible for basic training (realize there's no way to be totally prepped for what the DSs will throw atcha)...would like to increase my upper body strength, but unsure as to whether I should focus on building strength or endurance...what do y'all suggest, eh? Should I do one strength day and one endurance day a week for back and chest??

Thanks in advance...

[mgmmaze]

Alright bro check it. Im in the Marine Corps from your name I'm thinking you want to join the Army? If it is they mainly do pushups and not pullups like in the Marine Corps but hey if you want some upperbody strength do alot of pushups and some pullups if they dont do them in bootcamp you will still have a good devlopment of muscle endurance. Which is what you want in bootcamp its all bout pushups and running and all that happy stuff. Oh start running if you havent already just start out a Mile or maybe a Mile and half then work your way up to about 2 to 3 miles. then after bootcamp then you start the heavy lifting. But like I said before its all about muscle endracnce so pushups pullups and then good old liftinng. Just dont make the mistake so many make you go in looking huge and hey some guys have endurance but you will probably lose muscle like alot of guys in my bootcamp did. One guy came in at a ripped 240 left at 205. so there you have it hope it helps and if you have any more questions I'm here around just PM me

[WaNNaBeSoLDieR]

Alright bro check it. Im in the Marine Corps from your name I'm thinking you want to join the Army? If it is they mainly do pushups and not pullups like in the Marine Corps but hey if you want some upperbody strength do alot of pushups and some pullups if they dont do them in bootcamp you will still have a good devlopment of muscle endurance. Which is what you want in bootcamp its all bout pushups and running and all that happy stuff. Oh start running if you havent already just start out a Mile or maybe a Mile and half then work your way up to about 2 to 3 miles. then after bootcamp then you start the heavy lifting. But like I said before its all about muscle endracnce so pushups pullups and then good old liftinng. Just dont make the mistake so many make you go in looking huge and hey some guys have endurance but you will probably lose muscle like alot of guys in my bootcamp did. One guy came in at a ripped 240 left at 205. so there you have it hope it helps and if you have any more questions I'm here around just PM me

Hey thanks...the MOS I want (you were correct in assuming Army) includes Airborne training and I know I'll be doing Pullups at BAC (Basic Airborne Course). I should probably mention that I'm female, eh? I can almost do a full pullup...haha...almost.

Is there a set/rep scheme you (or anyone else) recommend?? I have a hard time lifting light weights, so I tend to stay in the 6-12 rep range, even though a lot of people recommend using a smaller weight for more reps to work on endurance...

[rcrott1]

wannabe...

expect a lot of supersquats.....overhead arm claps...mountain climbers...flutter kicks...pushups...more overhead arm claps....i just got out of the army 2 years ago....if you need any help lemme know..


75th ranger regiment..3rd battalion..



Rangers Lead the way.

[WaNNaBeSoLDieR]

wannabe...

expect a lot of supersquats.....overhead arm claps...mountain climbers...flutter kicks...pushups...more overhead arm claps....i just got out of the army 2 years ago....if you need any help lemme know..


75th ranger regiment..3rd battalion..



Rangers Lead the way.

Everything else I've heard of, but what the hell are supersquats?

[spartan300]

Now is not the time to concern yourself with any weight gain. Muscular endurance is of PARAMOUNT IMPORTANCE! chins,dips,wall squats,core work all essential in your preperation. Running stairs or hilly terrain with weighted vests or back packs, 25 to 50 yard weighted drags, truck tire flipping, all things that require nothing less than total effort from your entire body. GOOD LUCK!

[YeaILift]

I was infantry (11b) the one thing I wished I would have done before I got to basic is cardio cardio cardio man that running was a kick in the nutz when I got to benning.

[WaNNaBeSoLDieR]

I was infantry (11b) the one thing I wished I would have done before I got to basic is cardio cardio cardio man that running was a kick in the nutz when I got to benning.

Haha...I am the cardio queen...unfortunately, when I lift, I was training for strength...now need to switch to muscular endurance...yay...

[kartwheel]

i don't think anyone mentioned this so here it goes... if you can learn to run and do pushups when you're already tired and/or sleep deprived. if you feel too tired to go out and run, that is the perfect time to do it. you won't have much sleep or food in you. if you can some how teach yourself this discipline, to just get through it when your tired. force yourself to wake up like after 5 hours sleep and go run. wish i would have known this.

[WaNNaBeSoLDieR]

i don't think anyone mentioned this so here it goes... if you can learn to run and do pushups when you're already tired and/or sleep deprived. if you feel too tired to go out and run, that is the perfect time to do it. you won't have much sleep or food in you. if you can some how teach yourself this discipline, to just get through it when your tired. force yourself to wake up like after 5 hours sleep and go run. wish i would have known this.

This is how I function most of the time anyway...only problem with Basic will be that I won't have caffeine.

[ransom.holland]

I think your in the wrong place for great INFORMATION, not to be rude. But I have done some mil. training. Visit specialtactics.com and look for Lt. Joo's workout. This is the best workoutever. I've personally talked to Lt. Joo and also done the workout year before. You'll be truly ready for your training. I also have a few articles on there that you can read (although I not done with all of them). Don't train like a bodybuilder...... however don't forget your weighttraining. The most important thing I would keep doing in the gym is squats / military press. Don't do anything else.

[ransom.holland]

I do have a very serious workout that can prep you for training,... but only of your serious.

[WaNNaBeSoLDieR]

Checking out Lt. Joo's Program for ST Prep Training right now. Thanks.

[DWARFx10]

I am in the Marines and my advice for you is the same as YeaILift's; A whole lot of cardio, run, run, run, and I mean not just 3 miles but if you can pull 8 or 10 every morning you will laugh at boot camp. Do this and turn your brain off and your set!


Another thing, I hear you want to do Ranger stuff and get more muscle endurance. Take it one step at a time, wait till you get to the fleet and see what its going to be like first. Then hey, if it works out and you really want to do all of that stuff, jump on the bandwagon and keep your head up.

Peace.

[DWARFx10]

I am in the Marines and my advice for you is the same as YeaILift's; A whole lot of cardio, run, run, run, and I mean not just 3 miles but if you can pull 8 or 10 every morning you will laugh at boot camp. Do this and turn your brain off and your set!


Another thing, I hear you want to do Ranger stuff and get more muscle endurance. Take it one step at a time, wait till you get to the fleet and see what it's going to be like first. Then hey if it works out and you really want to do all of that stuff, jump on the bandwagon and keep your head up.

Peace.

[man in black]

Just dont make the mistake so many make you go in looking huge and hey some guys have endurance but you will probably lose muscle like alot of guys in my bootcamp did. One guy came in at a ripped 240 left at 205. so there you have it

Bingo. I lost weight, size, power, everthing. I can't run for crap. I should have trained more for that.

Jeff

[mgmmaze]

ok pullups oh my god there are many ways for these to many to list but the femals in the marine corps do a flexed arm hang but most of them want to hang with the boys for pt so they do pull ups. well ok here we go start off slow if you can have someone help this will be great or if your local gym has that machine you can do pullups on thats good too but not machine no prob. ok here ya go you need a buddy get on the bar hand cross your legs and put them behind you have your buddy hold your feet it helps you out alot. ok now for schemes. hmm here are some we use do 20 pullups in as many sets as possible but that is a little advanced so just try something like this 5x5x5x5 im mean that is 20 pullups right there but take your time if you need them or if you want you can try the flexed arm hang that is a killer even for some guys. so jump up and pull your self all the way up so chin is over the bar and hang there with out resting your chin on the bar and time yourself till your arms become fully extented. hope this helps any and again muscle endurance cant be stressed enough. good luck Peace

[WaNNaBeSoLDieR]

ok pullups oh my god there are many ways for these to many to list but the femals in the marine corps do a flexed arm hang but most of them want to hang with the boys for pt so they do pull ups. well ok here we go start off slow if you can have someone help this will be great or if your local gym has that machine you can do pullups on thats good too but not machine no prob. ok here ya go you need a buddy get on the bar hand cross your legs and put them behind you have your buddy hold your feet it helps you out alot. ok now for schemes. hmm here are some we use do 20 pullups in as many sets as possible but that is a little advanced so just try something like this 5x5x5x5 im mean that is 20 pullups right there but take your time if you need them or if you want you can try the flexed arm hang that is a killer even for some guys. so jump up and pull your self all the way up so chin is over the bar and hang there with out resting your chin on the bar and time yourself till your arms become fully extented. hope this helps any and again muscle endurance cant be stressed enough. good luck Peace

Ahh...the flexed-arm hang...the trainer I have down here had me hangin' around all the time...in between sets of whatever, he'd be tellin' me to go over to the bar and just hang...surprisingly, I think that's what's helped me the most...

[jatta palu]

After you do all of this and you get to basic, do not make it look like its not challenging and be a show off. At least not at first or you will immediately be singled out and I guarentee you will not like it. I'm not sayin look like your strugglin and go for an Oscar. But know-it-all's get chopped down very quickly. Also, if someone else is strugglin, help your teammate out, never leave your buddy behind. Your leadership will be identified. All of this help you are reading about in this forum.....its helping each other out. No bragging, cutting down. Remember that when you leave so well prepared you could drop a DC if you really wanted to. That's not the goal. The goal is teamwork...no matter what! God Bless

[Dunk]

Just like most of the people on here have said, push-ups, run, pull-ups but the flexed arm hang will be more important to you you will have to perform one at jump school, some jump lunges. mainly practice your endurance and you'll be fine

[Angry]

WannabeSoldier: I have trained with 82nd and the SF teams at Bragg. Just make sure you can run, if you can do that all will follow.

[WaNNaBeSoLDieR]

Thanks guys! I appreciate it...!

...off to the gym.

[ldskenpo]

The best thing for you to do is just plain old pushups, situps and running, when you get to wherever your BCT is, you will take an assessment test 1 min pushups, 1 min situps and a 1 mile run. after that you will take the full APFT 2 min pushups, 2 min situps, and a 2 mile timed run. All the other exercises we use are just to jerk a knot into the trainees' behinds, regardless of what ever training any one has done I have always been able to smoke a Private. As far as the food, if you appear undernourished we will put you on double rations- that means you get double starches when eating in the chow hall. Everyone will gain or lose weight depending on what they need at that time. pullups are not that important in jump school anymore, as long as you can do 5 by the time you finish BCT and AIT you will be fine. Here in Infantryland we only do two 5 mile runs and they are at the end of the cycle.
The best thing to do to get ready for basic is keep a good positive attitude, and do your best.

[WaNNaBeSoLDieR]

The best thing for you to do is just plain old pushups, situps and running, when you get to wherever your BCT is, you will take an assessment test 1 min pushups, 1 min situps and a 1 mile run. after that you will take the full APFT 2 min pushups, 2 min situps, and a 2 mile timed run. All the other exercises we use are just to jerk a knot into the trainees' behinds, regardless of what ever training any one has done I have always been able to smoke a Private. As far as the food, if you appear undernourished we will put you on double rations- that means you get double starches when eating in the chow hall. Everyone will gain or lose weight depending on what they need at that time. pullups are not that important in jump school anymore, as long as you can do 5 by the time you finish BCT and AIT you will be fine. Here in Infantryland we only do two 5 mile runs and they are at the end of the cycle.
The best thing to do to get ready for basic is keep a good positive attitude, and do your best.


Thank you, drill sergeant! =)

[Disasterpeice]

Pushup's / Situps with WEIGHT! Your boots are going to weigh about 5 pounds, so start that now. Get your cardio up by doing different things. Swimming, running, bleachers, sports, etc. Of course your main cardio in boot will be running, but muscular endurance is going to be huge. You want your body to be ready for anything they throw. Bootcamp is not so much physically challenging as it is mentally. Stay strong bro.

E-5 U.S. Coast Guard

[ldskenpo]

the new acu boots are lighter than anyone thinks, more like shoes . they are a whole lighter than the ones we had when we wore BDU's.

[Greg_G]

Getting readyf or the military, all you can do to repair is pushups and situps... Thats what your tested on so thats what you should hit. The more you can do with the best form, the better you will be. Just add it to your normal training routine a few times a week...

Im AF by the way, E4 stationed at McConnell AFB, KS...

[mark]

bump up the rep work for sure... and get use to running after workouts... make sure you train smart, don't overtrain, and definately do cardio after lifting so that way your body gets use to doing cardio while fatigued... Also, try to drop your bodyfat down to the the 10% range or where you have some decent abs... nothing is worse than being the fat kid in basic training (unless you can just simply out perform everyone in everything)... also, any attitude you have besides being positive and being a team player, lose it... this is the first thing the DIs will be looking for... if your positive, honest, and a team player you'll catch less flack... and last but not least, take about a week off before going... you want to make sure you're well rested and healed up before starting basic... the worse thing to be is beaten down when you enter basic because you're not going to get a chance to heal up at all while you're there

[WaNNaBeSoLDieR]

Also, try to drop your bodyfat down to the the 10% range or where you have some decent abs... nothing is worse than being the fat kid in basic training (unless you can just simply out perform everyone in everything)...
10% on a female is almost unhealthy unless preparing for a competition...I want to get down to between 15-17%, at 19% now...

I never thought about doing cardio AFTER any strength training...I more or less kinda split it up, but I do the majority of it before any training...another thing I started doing was pushups on a Bosu ball (those half-ball thingies)...the instability of the Bosu helps...I get weird looks, but oh well...

[mark]

10% on a female is almost unhealthy unless preparing for a competition...I want to get down to between 15-17%, at 19% now...

I never thought about doing cardio AFTER any strength training...I more or less kinda split it up, but I do the majority of it before any training...another thing I started doing was pushups on a Bosu ball (those half-ball thingies)...the instability of the Bosu helps...I get weird looks, but oh well...


Oh ok... you're a female, i didn't catch that part, sorry... in that case, 15% would be good to go... If you look like you work out, and you're on the lean side, you'll save yourself some harassment come PT time...

I'd try to break up your cardio training because the odds are that you'll be doing more than one session of cardio each day, and it won't be when you're fresh, unless you have a nice DI(which don't exist, so plan on running when you're already beat down)... If you have access to a pool, try to do some swimming in the morning, then do your lifting in the afternoon followed by some running... Any bodyweight and/or strength-endurance training will be beneficial, just remember not to beat your body down too much right now... you want to go into basic healthy and injury free

[ldskenpo]

dont worry all that much about bf%, if the nco thinks you are too skinny he will put you on double rations.besides the army has a jacked up way of measuring bf, for males they measure neck and abdomen and then plug those numbers into a formula to figure your %.

[WaNNaBeSoLDieR]

For females it's even worse! Right now, they measure your neck, wrist, forearms, and hips...for a short while (like, a month) they were measuring hips, waist, and neck...too many females couldn't pass that, so they instituted the old standards again...I believe they're going to go back to old-new hips/waist/neck standard in April...either way, it's fucked up. I can get 19% with calipers, 26% with those handheld devices, and then end up at like, 30-something with the Army method.

[ldskenpo]

yep, with calipers I am between 16-18, the army way 22%, but with a 19 inch neck ( what i got) i can have up to a 47 inch waist and still be within standard

[mark]

For females it's even worse! Right now, they measure your neck, wrist, forearms, and hips...for a short while (like, a month) they were measuring hips, waist, and neck...too many females couldn't pass that, so they instituted the old standards again...I believe they're going to go back to old-new hips/waist/neck standard in April...either way, it's fucked up. I can get 19% with calipers, 26% with those handheld devices, and then end up at like, 30-something with the Army method.


Welcome to the military... A life well worth it, but one that will have you scratching your head and asking "why?" more often then not... What are you thinking about for you MOS/job?

[mark]

yep, with calipers I am between 16-18, the army way 22%, but with a 19 inch neck ( what i got) i can have up to a 47 inch waist and still be within standard


4-way neck machine... the key to lifting big and still staying within the military limits for the BFA

[WaNNaBeSoLDieR]

Welcome to the military... A life well worth it, but one that will have you scratching your head and asking "why?" more often then not... What are you thinking about for you MOS/job?

37F - PSYOP...Airborne!

...those 4-way neck machines are a rarity...only place I've ever seen one is at Metroflex.

[priority]

Hey guys, Im hoping to join the air force in the near future but first of all ive got to pass the selection tests etc.
I was just wondering how any of you military guys fit in a muscle building routine around life in the military. Obviously a lot of the fitness aspect of the military is cardio which will have an effect on muscle building capabilitie. I was just wondering what training style, type, volume etc anybody has had success with?
Thanks!

[twisted_steel]

IMO you should check out rosstraining.com...it focuses on total conditioning while building strength and power and speed. it will get u ripped and let u gain some size! Very very hard and effective training. Look into purchasing his Infinite Intensity Manual. Good luck bro

[mark]

I've done it for the last 6 years. The big thing is to cut back on your lifting and get your body use to running. Once you get use to the running, slowly start to add more volume back in. Also, you'll have to stick to doing the cardio year round, just don't go crazy with it, if you want to see the best long term gains.

[mex.i.can]

i used to be in the air force. when i was in, bulking was a no-no. i was weighing about 260lbs. and bench pressing about 450lbs. i was in phenomenal shape. unfortunately, the air force had some requirements that didn't jive with my lifestyle. since i am 5'10", they wanted me to weigh 184lbs. max. i stopped lifting weights and starved myself for the last year of my enlistment to get down to that weight. a few years after i separated, they changed the criteria. now, you have to pass a fitness test and they don't put much emphasis on weight vs. height. the four components of the new test are the 1 1/2 mile run, push-ups, sit-ups, and waist measurement. depending on your age, you get points depending on how fast you can run, how many push-ups you can do, how many sit-ups you can do, and how small your waist is. after tallying all the points, you have to be above 70 or 75 points. don't remember exactly. as mark stated, get your body used to running and keep your mid-section small. you can get a boat load of points with those 2 and you can just breeze through the push-ups and sit-ups. i still work for the department of defense as a civilian on offutt air force base which is why i know. hope this helps.

[Tron]

Just looking at things, I think a high cardio/high rep circuit training would help out a lot. Don't look so much into bulking as I would into actual strength.

[ironshaolin]

PM IDSkenpo about that one, that guy is huge and is in the army.

[mex.i.can]

PM IDSkenpo about that one, that guy is huge and is in the army.

the army has different dress and appearance standards than the air force. that would not help him at all.

when i was thinking about going in the military after high school, the air force recruiter told me that i had to be 175lbs. before i could go to basic training. as i was running one day to lose some weight, a marine recruiter pulled up to me on the side of the road and asked me if i was interested in enlisting. then he saw the air force shirt and asked, "what are you doing?"
i replied, "trying to lose weight so i can go into the air force."
he said, "how tall are you?"
i told him i was 5'10".
he replied, "you know, if you came to the marines, you could weigh up to 220lbs at your height."
i told him no thanks and he gave me his card in case i changed my mind.

[mark]

I'm in the Navy, and we have a similar dress appearance standard as the Air Force. You can be big, you just can't look fat or sloppy. A lot of my friends have had success with Crossfit and WS4SB. Being a powerlifter, i just wave my training around my PFA cycle. Breaks down to 2 12 week cycles focussed on bulking and moving heavy weights, and 2 12 week cycles dropping body fat as i work on power (de style training) and conditioning.

[drizzt]

im currently doing ROTC for army and while they arent the same, i have to make height/weight requirements for scholarships and my contract, but i was 246 at just over 6 feet and i have to get down to 195 max. I've lost over 15 pounds in the past 3 months trying to get down to the weight and im still increasing my strength even though im doing a lot more cardio and eating a lot cleaner. on top of the cardio, i train heavy and to get big and at least for me, that helps fight the loss of muscle...you can do it, you just gotta be smart about it. try prioritizing your meals so that after your cardio you eat a huge amount of food that will help your growth and get food back in your system as fast as possible.

[ralf_snake]

Hey guys, Im hoping to join the air force in the near future but first of all ive got to pass the selection tests etc.
I was just wondering how any of you military guys fit in a muscle building routine around life in the military. Obviously a lot of the fitness aspect of the military is cardio which will have an effect on muscle building capabilitie. I was just wondering what training style, type, volume etc anybody has had success with?
Thanks!

When i was still in school like a year ago, some army recruiters came to middle schools to make people interested for some kind of orientation day of the Army. I went to this orientation day.
Their training is mostly focused on making you fast and yes strong(but that comes over the many years).
If you want to bulk and get big and all that stuff, i do not recommend the army or air force for that matter.

And a tip, go get some kind of Special Forces training, if you decide to go, or you get sick of the treatment, you can go be a Private Contractor. They get payed something like a $1000 a day.

[ldskenpo]

THIS IS MY ADVICE
all of the military branches have height and weight standards, but they also have bodyfat tests.
For example, I am 34 yrs old, 73'' tall, and weigh 250 lbs- the Army weight limit for my height is 206 lbs- but I pass my bf test- so i am within standard ( not to mention my "gut" is smaller than most littler than me)

I am in the Army Infantry have been for 15 yrs, I have seen and dealt with alot of different things. For our regular morning PT sessions we run ALOT ( up to 9 miles), I compensate by adjusting my diet, when i first started lifting, I was a Drill Sergeant on Sand Hill, at first I had a rough time getting used t the extra work, but as time passed and I stuck to it regular it became part of my routine. my workday is basically like this

0400-wakeup
0630-0800- morning pt ( running, pushups and situps)
0900-1800- work ( field training,ranges,etc)
1830-2100- workout
2200-bed
there is a gym here on post that is open til midnight so when I work late, I go there ( yes I have been in there when they closed)
If i am in the field or whatever, I count that as a rest day, I lift 4 days a week ( 1 bodypart a day)
i make sure that I get at the very least 1 gram of protein per pound of bodyweight, and adjust my carbs by how I am feeling . i pack 5 -6 sandwiches a day, 3-4 cups of fresh veggies and drink 2 shakes while at work.
Whether you are in the Army, Air Force, Navy or Marines, you can do it, I have seen too many examples to think otherwise. Keep your head up, strive for what you want and it will be yours.Anything I can do to help, let me know, and good luck.
Robert Armstrong
SSG,USA

[chongo114]

I'm currently in the Air Force sitting in at 74" and 240 lbs. To get into basic training I had to cut down to 212 pounds for my height. I made it down to 216 and my recruiter got me a bodyfat waiver because I was at 13% bf (you must be under 20% to enter the AF, 24% for Army and Marine Corp. I believe).

You will want to focus mainly on endurance activites before you join so that you are ready for Basic training and so you meet the height-weight requirements. A combination of 3-5 mile runs a couple times a week along with HIIT should take care of the running. I wouldn't tell you to put down the weights completely, just up your rep range and combine some pushups and situps in your routine. If you do this for 2 months before basic you will dominate (most kids that show up are pathetic). After you complete basic you will go on to tech school where you must meet certain run times, waist measurements, and push-up/sit-up totals. Once you are done with training you are on your own. As long as you can score a 75 on your PT test (which is a joke) it doesn't matter how big you are. Last PT test I had a 35" waist, 11:00 mile and 1/2 run, and I did 66 pushups in one minute followed by 59 sit-ups in one minute and scored an 87, and I was in bulking mode. You can easily bodybuild and be in the Air Force as well as any other branch although I know the requirements are easier in the AF.

I believe you can go to about.com and search for the AF PT guidelines.

Hope that helps.