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Now what we all have been waiting for, the military workouts.
What physical assets do you need to make in in the army? Linear speed, agility, strength, and power. The marines? Linear speed, agility, strength, and power. The navy? Strength, and power! The Aiforce? Endurance, quick reaction speed, a good core, and over-all ability to take g's and pain (mainly from the core).
Basic requirement for Training
500-Meter Surface Swim. Maximum time is 15:00 minutes. This swim is conducted using any stroke. This swim must be continuous (non-stop).
Chin-ups. A minimum of six chin-ups in one minute is required. Chin-ups are a two count exercise. Starting position is hanging from a bar, palms facing the candidate, with no bend in the elbows. Hand spread is approximately shoulder width. If the candidate falls off, stops, or releases the bar, the exercise is terminated. For competitiveness, try for 10 to 20 chin-ups, and if you can, get to a point were you can do at LEAST 6 one-armed, adn thne you can problably pass this easy.
Sit-ups. A minimum of 50 sit-ups in 2 minutes is required. Sit-ups are a two count exercise. Starting position is back flat on the ground, fingers interlocked behind the head, head off the ground, and knees bent at approximately a 90 degree angle. The feet only, are held by another individual during the exercise. Count one, sit up so the shoulders are directly over the pelvis (hips). Count two, return to the starting position. There is no authorized rest position during this exercise. If the candidate rests, the exercise is terminated. If the candidate's buttocks rises off the ground or his fingers are not interlocked behind his head during a repetition, that repetition is not counted. Candidate will exercise to muscle failure or time completion. A two minute rest period is allowed before the next exercise.
Push-ups. A minimum of 42 push-ups in 2 minutes is required. Push-ups are a two count exercise. Starting position is hands shoulder width apart with arms straight and directly below the chest on the ground. The legs are extended, and the back and legs remain straight. Count one, lower the chest until the elbows are bent at a 90 degree or lower angle. Count two, return to the starting position while maintaining a straight back and legs. The only authorized rest position is the starting position. If the knees touch the ground the exercise is terminated. The candidate will not raise his buttocks in the air or sag his middle to the ground or the repetition will not be counted. If a hand or foot is raised from their starting position, the exercise is terminated. Candidate will exercise to muscle failure or to time completion. Note: in performing all calisthenics, the exercises proper form must be followed. Deviation from the form to allow an extra repetition is strictly enforced during the training pipeline. A 10 minute rest period is allowed before the next exercise (Note: Candidates should use this period to stretch before the 1.5 mile run).
1.5 mile Run. The maximum time is 11 minutes, 30 seconds (11:30). Pt clothes and good running shoes are the only required items. This run must be continuous(non-stop). If a candidate stops anytime during the run, the test will be stopped and considered a failure for the entire past. Test should be administered on a measured running track.
What physical assets do you need to make in in the army? Linear speed, agility, strength, and power. The marines? Linear speed, agility, strength, and power. The navy? Strength, and power! The Aiforce? Endurance, quick reaction speed, a good core, and over-all ability to take g's and pain (mainly from the core).
Basic requirement for Training
500-Meter Surface Swim. Maximum time is 15:00 minutes. This swim is conducted using any stroke. This swim must be continuous (non-stop).
Chin-ups. A minimum of six chin-ups in one minute is required. Chin-ups are a two count exercise. Starting position is hanging from a bar, palms facing the candidate, with no bend in the elbows. Hand spread is approximately shoulder width. If the candidate falls off, stops, or releases the bar, the exercise is terminated. For competitiveness, try for 10 to 20 chin-ups, and if you can, get to a point were you can do at LEAST 6 one-armed, adn thne you can problably pass this easy.
Sit-ups. A minimum of 50 sit-ups in 2 minutes is required. Sit-ups are a two count exercise. Starting position is back flat on the ground, fingers interlocked behind the head, head off the ground, and knees bent at approximately a 90 degree angle. The feet only, are held by another individual during the exercise. Count one, sit up so the shoulders are directly over the pelvis (hips). Count two, return to the starting position. There is no authorized rest position during this exercise. If the candidate rests, the exercise is terminated. If the candidate's buttocks rises off the ground or his fingers are not interlocked behind his head during a repetition, that repetition is not counted. Candidate will exercise to muscle failure or time completion. A two minute rest period is allowed before the next exercise.
Push-ups. A minimum of 42 push-ups in 2 minutes is required. Push-ups are a two count exercise. Starting position is hands shoulder width apart with arms straight and directly below the chest on the ground. The legs are extended, and the back and legs remain straight. Count one, lower the chest until the elbows are bent at a 90 degree or lower angle. Count two, return to the starting position while maintaining a straight back and legs. The only authorized rest position is the starting position. If the knees touch the ground the exercise is terminated. The candidate will not raise his buttocks in the air or sag his middle to the ground or the repetition will not be counted. If a hand or foot is raised from their starting position, the exercise is terminated. Candidate will exercise to muscle failure or to time completion. Note: in performing all calisthenics, the exercises proper form must be followed. Deviation from the form to allow an extra repetition is strictly enforced during the training pipeline. A 10 minute rest period is allowed before the next exercise (Note: Candidates should use this period to stretch before the 1.5 mile run).
1.5 mile Run. The maximum time is 11 minutes, 30 seconds (11:30). Pt clothes and good running shoes are the only required items. This run must be continuous(non-stop). If a candidate stops anytime during the run, the test will be stopped and considered a failure for the entire past. Test should be administered on a measured running track.
Army
In the army, you have to be AT LEAST 17, and MUST be 18 to join without a legal Gaurdians consent or say so. You can only be 42. Not a bad requirment... however, you've got to be able to go through what THEY put you though, and evade what happens.
Now... to prepare you for the army, navy, marines, and airforce, NOTHING will prepare your lower extremeties, other than running. The brutal force your put through is deadly, and imagine having to face the worst of the worst, running over 50 miels to cross some border, and never having trained! You would PROBABLY have DIED if you've never trained at 2 miles if you ran, and about 10 or 20 if you walked.
Day 1
Bench press- 4 x 5
Push-ups- 4 x failure
Crunches- 3 x failure
Day 2
Squat- 6 x 6
Deadlift- 6 x 4
Day 3
Run/Swim/Bike- (run whatever, sprints, miles, swim, bike, move, go... )
Crunches- 3 x failure
Day 4
Barbell row- 6 x 4
Chin-up- 4 x failure
Wide-grip chin-up- 4 x failure
Day 5
Run/Swim/Bike- (run whatever, sprints, miles, swim, bike, move, go... )
Day 6
Bench press- 4 x 5
Push-ups/Dips- 4 x failure
Crunches- 3 x failure
Day 7
(starting over from begganing (after the upper body) )
Day 8
(starting over from begganing (after the lower the body) )
Do agilities, plyometrics, running, and swimming and biking at your own will. Recomened agilities are, ropes, ladders, or basic movements, like high knees, butt kicks, power skips, and bounds. Basic plyometric movements are box hurdles, box jumps, and side-hops. Basic running and swimming can be from 40 yards to 4 miles (recomened 2 miles to 1 mile).
Marines
Day 1
Bench press- 5 x 6
Dips/ Push-ups- 4 x 25 or failure
Crunches/ Leg Extensions- 4 x 50 or failure
Day 2
Squat- 4 x 6
Deadlift- 4 x 5 or 4
Clean- 3 x 3
Day 3
Crunches- 4 x 25 (weighted)
Leg Raises- 4 x 15 (weighted, with a dummbell in your feet yes) or failure
Oblique Crunches- 3 x 15 (move up by 5 reps every week yes)
Day 4
Over-head press- 5 x 6
Barbell row/ Chin-up- 5 x 6 weighted or failure
Day 5
Crunches- 4 x failure
Leg Raises- 4 x failure
Oblique Crunches- 3 x 15
Day 6
Squat- 4 x 6
Deadlift- 4 x 5 or 4
Clean- 3 x 3
Day 7
Bench press- 4 x 6
Dips/ Push-ups- 4 x 8 or 6 (weighted)
Crunches/ Leg Extensions- 4 x 50 or failure
Day 8
(start over, leg day)
Do agilities, plyometrics, running, and swimming and biking at your own will. Recomened agilities are, ropes, ladders, or basic movements, like high knees, butt kicks, power skips, and bounds. Basic plyometric movements are box hurdles, box jumps, and side-hops. Basic running and swimming can be from 40 yards to 4 miles (recomened 2 miles to 1 mile).
Special Forces
Now special forces it just a WEE bit differeant yes. First, if you follow a body-building routine, you could hender you abilities, and not go as fast. However, if your not strong enough, then you won't pass and you could get injured easy, as well as not be able to climb ontop of stuff. Also, you need muscalar endurance, as well as "functional" strength, and explosive strength, as well as speed! How do you achieve this- by working your freaking but off!!!!
Okay, first, let's start by analyzing what you need, and how you need. Obviously, if your unit deals with water then you need to swim more, and if you run on the ground more, obviously you need more running! And if you fly, well, then get your body conditioned to breathing at high altitudes, get your breathing abilities up, and get tougher and harder, and get a strong set of inner muscles (abs, back, obliques, chest pressure ability, trap pressure ability, lat pressure ability) among others.
Also, chin-ups are climbing up, dips are climbing up, push-ups are getting on and off the ground, and squatting and deadlifting are picking stuff up.
Day 1
Squat- 5 x 6
Deadlift- 5 x 4
Snatch- 3 x 3
Jump- 10 highest verticals, with 15 second rest intervals
Day 2
Bench press/Barbell row- 4 x 6
Chin-ups/ Dips/ push-up- 4 x failure
Day 3
nothing
Day 4
One-legged dummbell squats- 4 x 6
Walking Lunges- 20 yards (hold onto dumbbells or put a bar on your back for added weight)
Clean- 3 x 3
Jump- 10 highest verticals, with 15 second rest intervals
Day 5
Over-head press/Chin-up- 5 x 6 failure
Front Raise/ Side riase/ Bent over side raise- 4 x 8
Push-up/Dip- 3 x failure (or weighted)
Day 6
rest
Ab workout
Day 2
Crunches- 3 x 10 (weighted, holding a plate across the chest yes)
Leg raise- 3 x 15 (weighted, with dumbbell in between feet)
Hyper Extension- 3 x 10 (weighted, holding a plate)
Day 4
Sit-ups- 3 x failure
Leg raises- 3 x failure
Oblique Crunches- 3 x 15 (up 5 reps every week)
Day 6
Crunches- 3 x 25 (weighted)
Leg Raises- 3 x 25 (weighted)
Elbow to knee crunches- 2 x 50
Running workout
Day 1
Sprint 100 meters- 5 x 1
Sprint 40 yards- 5 x 1
Agilities
Box jumps- 5 x 6 ( 5 sets of 6 boxes)
(Swim)
Day 2
Run 2 miles
Agilities
Box hurdles- 5 x 6 (5 sets of 6 boxes)
(Swim)
Day 3
Run 400 meters- 4 x 1
Swim 400 meters- 2 x 1
Day 4
off, light run or swim
Day 5
Run 2 miles
Day 6
off, light run
Navy
Now, obviosuly I'm not confused- running around on a boat, an aircraft carrier, and in little boats, DOES NOT take swimming. However... in MANY naval jobs, you must know how to swim, and you can even opt the 1.5 mile for a 500 meter swim. Also, it makes good training for the Navy Seals, special forces, and many other naval jobs, espicailly those dealing with mine removal or planting, and going around in small zodiac boats. It also may very well save your life- while you boat crashes, you can swim away! Swimming is also a very important cardio thing. You don't ever need to run in the navy (unless your in special forces) and you problably won't need to do much else, than swim, and sit and work at your station. This is just a basic thing, to hit all areas of the Navy. When you get into more advanced things (amphibious assualts, navy seal, special forces, flying planes... ) change your routine to fit accordingly. Also, when you get more advanced, up the numbers, and change the excersises! Like always...
Day 1
Bench press- 4 x 6
Push-up- 4 x failure
Swim 400 meters- 2 x 1
Day 2
Squat- 6 x 6
Deadlift- 6 x 4
Swim- 500 meters
Day 3
Swim 500 meters- 3 x 1
Swim 1000 meters- 1 x 1
Day 4
Bench press- 4 x 6
Push-up/Dip- 4 x failure
Swim 400 meters- 1 x 1
Day 5
Squat- 6 x 6
Deadlift- 6 x 4
Swim 500 meters- 2 x 1
Day 6
Swim 1200 to 1600 meters ( 3/4 to 1 mile)
Day 7- nothing
Day 8
(restart)
Air force
Okay... this is a toughie. In the airforce, you go into height checks, waist size checks, fat levels, and ability to store oxygen. As well as the other stuff! So... this will be hard. Anyways... here we go!
Day 1
Bench press/ Barbell row- 4 x 6
Chin-up/ Dips/ Push-ups- 4 x failure
Hold Breath for 90% max time- 5 x 1 ( 1 to 1 1/2 minute rests)
Day 2
Squat/ Leg Extension/ Leg curl- 4 x 6
Deadlift- 4 x 4
Hold breath for 50% max time- 20 x 1 ( 30 second rests)
Day 3
Run 2 miles
hold breath for 40% max time x 2, 60% max x 2, 80% max 2, 90% max 1, 100% max 1
Day 4
Bench press/ Barbell row- 4 x 6
Chin-up/ Dips/ Push-ups- 4 x failure
Hold Breath for 100% max time- 5 x 1 ( 1 to 1 1/2 minute rests)
Day 5
Squat/ Leg Extension/ Leg curl- 4 x 6
Deadlift- 4 x 4
Hold breath for 60% max time- 20 x 1 ( 30 second rests)
Day 6
Run 3 miles
Hold breath for 100% max- 15 x 1 (try to beat your best record every time)
