Hey guys I’m new and I’ve read a lot of great articles off this site and I was wondering if you guys could help me out.
I’m 19 years old, 6’2, 228 lbs. BF percentage probably 22-24%. I am shipping out to Marine Corps boot camp in early February. I have been training for about a month already.
To get into boot camp, the requirements are as follows
Crunches-44 in two minutes
1.5 mile run- <13:00 mins
As of yesterday, I am at
Pullups-0 (never been able to do them)
1.5 mile run- 13:30
The running has obviously helped a lot but I still need to drop some weight and gain a lot of strength.
I’ve read up a lot on nutrition and I’ve been loosely sticking to it. I know I need to get stricter in that area.
Is there any workouts/supplements/etc that you guys could reccomend that could get me to where I want to be within that time?
Read these Articles:
How to get started iof you cant do 1 pullup: (It’s written for women but can be applied just as easily to men:
Max the USMC pullup test:
Goto www.crossfit.com and start doing the WOD (xfit haters quit your hating, crossfit is not just the WOD, but it helps alot for people trying to get into good overall shape)
If you can’t do a WOD as perscribed goto www.brandxmartialarts.com
Your recruiter should be able to hook you up with a free gym membership till you ship out. There should be a Y or something similar close to the recruiting station where you can go and train. Once you get to the gym, see if they got a graviton machine and/or bands to assist you in your pullups.
Find yourself an excercise partner that can help you with the pullups and push you on when you’re slacking.
If you got trees, basketball goals or sturdy doors near by, use them and start doing eccentric pullups (jump up and try to lower yourself as slowly as possible).
Do GTG (Grease The Groove), basically you try to get as much work done while staying as fresh as possible. That means you go out there (wherever you got something to hold onto do some eccentrics) and do a couple of sets or reps.
Lets say you can only do 3 eccentrics with good form, after the 3rd one you start going down to fast, that means you do 1 maybe 2 eccentrics for GTG.
Give yourself alot of rest inbetween, you dont wanna wear yourself out, you might think that you’re slacking but you’re not, go out there and do atleast 5 GTG sessions a day with 3-5 sets, be consistent and you’ll rack up a lot of pullups over the course of the day.
If you got some money for a one of those pullups bars that goes in the doorframe get it! Place the bar somewhere in the house where you go often. Every time you pass under the bar knock out a couple of pullups.
With most people their grip goes out way before their ellbow extensors, back or arms gove out, so work tour grip, with KOCs, platepinches, DLs etc.
Do the same thing for you situps, GTG that is.
Read all of Stew Smiths articles, this man knows what he’s talking about when it comes to getting into “military shape”. Pay extra attentiion to the articles dealing with the PFT.
Dont do to much lifting, you should be focusing on bodyweight excercises. The only time youll be touching a weight in bootcamp is to do some barbell curls and stepups, and thats maybe 3 or 4 times in 14 weeks, so dont sweat the lifting.
Now, once you get quarterdecked aka IT’d (Intensive Trtaining), the Drill Instructors will have you doing a couple of things:
Prone Flutter Kicks
High Knees (Run in place)
Side Straddle Hops (Jumping Jacks)
You’ll be doing alot of dips off your footlocker aswell, so work on that too.
To get ready for beeing quarterdecked, you want to start doing these excercises in circuit or interval session. Tabata burpees are a killer and you can bet your ass that you’ll be losing some weight.
You’ll be doping alot of running in bootcamp, not just for PT. You will be running/sprinting wherever you are to go as fast as humanly possible at all times (nomatter how fast you go it wont be fast enough for your Drill Instructors (= )
Start doing 25-50m Windsprints or shuttleruns.
Get yourself some good running shoes and do some long distance running every 2-3 days.
Check this 6 week running plan out:
Good luck with you training, don’t worryabout the soon the be butter bar up there, that stereotyping elitist attitude doesnt help so ignore it.
Be consistent with your training, adapt and overcome and you’ll be good to go.
If you got any question feel free to ask.
Oh, one more thing, dont ever settle for the bare minimum, if you need 3 pullups to pass the IST shoot for the 20max, the more effort you put into training now the less you’ll suffer once your in boot. If you show alot of fortitude and motivation you might end up E-2 or even E-3 (If you make guide).
This is the only post you need to read. You, as a noob, shouldn’t be worrying about suppliments and extreme diets. There is no magic pill that will make you lose 30 lbs. in two weeks. Read this post again, go look up Chris Shugart’s writings on diet and nutrition (especially the FFB articles) and, for God’s sake, get off the couch. 1.5 miles in 13:00? Should be a piece of cake.
Ooops, sorry about the cake.