I need a fitness program that will get me in shape for the Marine Corps. I have about one and a half years until I start NROTC.
Do these workouts:
PPPA: Push/Pull/Press/Abs
First, pushup/pull-up supersets. For example, 10 pulls, 25 pushes, 8 pulls, 20 pushes, 6 and 15. The numbers increase each time you do it. By week 8 or 9, I believe it’s something like pull-ups: 16/14/12 and pushups 45/40/35. Ouch.
Ammo can press/crunch supersets come next. I think the ammo cans are 20 or 30 pounds each (full of sand.) This is a great preparation for the CFT and PFT. These are timed events, so you end up doing about 2 min/1.5/1 minute for ammo can presses, alternating with crunches of about the same time.
Fartleks
Fartleks are 3-5 mile runs, interspersed with workouts every half mile or so. Fartleks are very similar to the Run Course/Mec Weight (or something like that) where you just don’t run as far, and do more workouts. An awesome cardio workout.
Example exercises: Pushups, pull-ups, crunches, sit-ups, frog sit-ups (wide knees like you’re doing a groin stretch), diamond pushups, body squats, bend and thrusts, burpees, dips, mountain climbers, sprints
Also when you get close to going to OCS, start doing practice humps (aka hikes) with boots and weights in a backpack.
Gymnastics it works EVERY SINGLE MUSCLE..if muscle that you didnt know they were their.Gymnastics not only makes you strong,it makes you flexible,makes you become balance and gives you great coordination.
Why do you think Gymnastics is one of the most popular sports in the Olympics?
References :
Strength and Endurance. Focus on exercises that involve lifting your own weight such as pushups,pullups,situps, crunches,etc since this what you’ll be doing alot of. Ofcourse switch it up with some weight lifting as well to help build strength and to keep things fun. Long distance running is also a must so dont slack on cardio, most people have the hardest time passing the run on a PT test.
References :
Army Infantry
Iraq War Veteran