Training for a comeback! Need some advice. - DFWstangs Forums
 
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post #1 of 24 (permalink) Old 01-10-2007, 11:40 AM Thread Starter
 
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Training for a comeback! Need some advice.

Well after a two year hiatus from the Marine Corps I have decided to return and need some advice on how to prepare for my PFT (Physical Fitness Test). The PFT is comprised of three events: Pullups, Crunches, and three mile run. I have always done well on the PFT and would like to return with a good score. I am on a 1700 calorie a day diet and need a workout plan that will help me with the aforementioned events as well as slim down a bit. I am 5ft 8in and 175pds.

For the pull ups I was thinking of using a method that I have used in the past that has worked well for me.
Quote:
Begin the program by doing one set of pullups per day. The number of reps to start off with should be between 2/3 and 3/4 of your max. Add 1 pull-up to your daily set about once every 2 weeks. Adding reps too soon may lead to burnout. Use your intuition to determine what's best for you. The volume will increase gradually and allow your body to adapt. Test your pullups every 6 weeks and post your results on the Dragondoor.com forum. You can also use this program to maintain a given number of pullups. For example, many people can perform 20 pullups on any given day as long as they continue to do an average of 16 pullups per day. The program is quick and will produce good results. Plus, it won't interfere with your other training goals. Once you perform your 20 pullups, you have a few options other than just maintaining your ability to do 20 pullups. You can use more advanced training methods, like ladders, to add more reps to your pullups or you can begin doing pullups with additional weight attached to your body. Good luck!
For the crunches I have no idea, it has been so long since I started from scratch. The event is 2minutes max crunches. Not really hard but anything that would help would be great.

For the run again I am screwed. I have always been a decent runner but I haven't ever started training from the hole before. The run is three miles for my age group it is a minimum of 19minutes and max of 29minutes. Its not hard to cover 3 miles in 29minutes but I want to get closer to my old times of 22 minutes and less.

Any advice you can give would be GREAT. Thanks.
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post #2 of 24 (permalink) Old 01-10-2007, 01:08 PM
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Get up every morning and do 3 sets of 8-15 pull-ups, 3 sets of 60 crunches and run 2-4miles. Increase as tolerated. Take weekends off. You will be ready for the PFT. How much do you want it?
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post #3 of 24 (permalink) Old 01-10-2007, 01:10 PM Thread Starter
 
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Quote:
Originally Posted by davbrucas
Get up every morning and do 3 sets of 8-15 pull-ups, 3 sets of 60 crunches and run 2-4miles. Increase as tolerated. Take weekends off. You will be ready for the PFT. How much do you want it?
Its not a matter of want. I could pass as I am right now, but that should never be my goal, to just pass.
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post #4 of 24 (permalink) Old 01-10-2007, 01:17 PM
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Just imagin your getting shot at with an AK-47 and you good to go! LOL.
Good luck and thanks.
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post #5 of 24 (permalink) Old 01-10-2007, 01:24 PM
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my buddy had to go into the corp and this is what i had him do.
bought a 20lbs weight vest. 10lbs angle and 5 lbs wrist weights
he did EVERY movement with them on.
running, pullups and even crunches). at week before he had to do his test he pull them off and he destroyed the test.

D.
Pain, is weakness leaving the body.
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post #6 of 24 (permalink) Old 01-10-2007, 04:19 PM
 
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Quote:
Originally Posted by White_lightning
my buddy had to go into the corp and this is what i had him do.
bought a 20lbs weight vest. 10lbs angle and 5 lbs wrist weights
he did EVERY movement with them on.
running, pullups and even crunches). at week before he had to do his test he pull them off and he destroyed the test.
wonderful idea.
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post #7 of 24 (permalink) Old 01-10-2007, 04:31 PM
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You're re-enlisting?

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post #8 of 24 (permalink) Old 01-10-2007, 04:38 PM Thread Starter
 
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Originally Posted by 90StangLX5.0
You're re-enlisting?
Yup I can't let everyone else have the fun to themselves. Its a reserve wing unit but a good bunch of guys.
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post #9 of 24 (permalink) Old 01-10-2007, 04:49 PM
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Quote:
Originally Posted by usmcblown4.6
For the run again I am screwed. I have always been a decent runner but I haven't ever started training from the hole before. The run is three miles for my age group it is a minimum of 19minutes and max of 29minutes. Its not hard to cover 3 miles in 29minutes but I want to get closer to my old times of 22 minutes and less.
How much time you got to get in shape? Im thinking about going back to 24hr Fit. send me a PM if you want to go.

Hahahahaha your screwed! One thing I did was get on a treadmill and run my ass off. My CO did his PFT in 14min and this is what he told me to do.
Start slow and end up at a sprint(its a little more complicated than that but you get the picture). I got my 3mile down to 19min and I was a shitty runner.

Quote:
Originally Posted by White_lightning
my buddy had to go into the corp and this is what i had him do.
bought a 20lbs weight vest. 10lbs angle and 5 lbs wrist weights
he did EVERY movement with them on.
running, pullups and even crunches). at week before he had to do his test he pull them off and he destroyed the test.
Sounds like a good idea. I might even do this to get back in shape.

“Let your plans be dark and as impenetrable as the night, and when you move, fall like a thunderbolt.” — Sun Tzu
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post #10 of 24 (permalink) Old 01-10-2007, 05:18 PM
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Quote:
Originally Posted by usmcblown4.6
Yup I can't let everyone else have the fun to themselves. Its a reserve wing unit but a good bunch of guys.
How's the better half feel about that? ...might not be that good of an idea with Dubya's new "surge" he's going to announce tonight.

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post #11 of 24 (permalink) Old 01-10-2007, 05:30 PM
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Quote:
Originally Posted by White_lightning
my buddy had to go into the corp and this is what i had him do.
bought a 20lbs weight vest. 10lbs angle and 5 lbs wrist weights
he did EVERY movement with them on.
running, pullups and even crunches). at week before he had to do his test he pull them off and he destroyed the test.
I'd do the weighted vest thing but I wouldn't screw with the ankle/wrist weights. Pulling on your ankles and wrists all day might be a recipe for shoulder, knee, hip problems later on.

My 401K is now a 400K (was 301K)
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post #12 of 24 (permalink) Old 01-10-2007, 05:33 PM
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Quote:
Originally Posted by Johnsredgt50
My CO did his PFT in 14min and this is what he told me to do.
Does your CO run in the Olympics? That is world record pace for a 5K.

My 401K is now a 400K (was 301K)
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post #13 of 24 (permalink) Old 01-10-2007, 05:35 PM
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Quote:
Originally Posted by 01WhiteCobra
Does your CO run in the Olympics? That is world record pace for a 5K.
http://www.coolrunning.com/engine/3/3_7/1167.shtml

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post #14 of 24 (permalink) Old 01-10-2007, 05:46 PM
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Quote:
Originally Posted by 90StangLX5.0
Ok... Ok... American class speed.

3 miles at 14 minutes is averaging 4:39 a mile. Would have put him in the top 50 times for 2006 for US athletes.

Regardless that is motoring.

My 401K is now a 400K (was 301K)
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post #15 of 24 (permalink) Old 01-10-2007, 05:57 PM
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Quote:
Originally Posted by 01WhiteCobra
Ok... Ok... American class speed.

3 miles at 14 minutes is averaging 4:39 a mile. Would have put him in the top 50 times for 2006 for US athletes.

Regardless that is motoring.
He never drove a car. He would run everywhere.....built like a brick shit house. He could have been a SEAL with no problem (physical part)

He was cool as shit to. Capt. Ballard was his name O.

“Let your plans be dark and as impenetrable as the night, and when you move, fall like a thunderbolt.” — Sun Tzu
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post #16 of 24 (permalink) Old 01-10-2007, 07:26 PM
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If you'd just show up to the damn gym i'll show you how.
I'll be there at 12 and 8pm. No excuses!

<----- 300 PFT'er on every test.

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post #17 of 24 (permalink) Old 01-10-2007, 07:36 PM Thread Starter
 
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Quote:
Originally Posted by GRAYHORSE
If you'd just show up to the damn gym i'll show you how.
I'll be there at 12 and 8pm. No excuses!

<----- 300 PFT'er on every test.
We are on different schedules I have been there and gone by 8. And I am at work at noon.
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post #18 of 24 (permalink) Old 01-10-2007, 09:12 PM
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Quote:
Originally Posted by usmcblown4.6
We are on different schedules I have been there and gone by 8. And I am at work at noon.

Keep being weeaak then!

Sometimes i go around 6 but the gf doesnt get off untill 7:30 tomorrow and she works out at night.

Thanks for coming out the other night, going to use that gift card tomorrow!

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post #19 of 24 (permalink) Old 01-10-2007, 09:18 PM Thread Starter
 
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Originally Posted by GRAYHORSE
Keep being weeaak then!

Sometimes i go around 6 but the gf doesnt get off untill 7:30 tomorrow and she works out at night.

Thanks for coming out the other night, going to use that gift card tomorrow!
I was hurting on Saturday. Tequila is BAD. We had a good time.
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post #20 of 24 (permalink) Old 01-11-2007, 12:20 AM
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There's a minimum time to complete the run? What kinda run is this?

What does it take to get a perfect score?

And just do a burnout every time. That way you know you gave it your all. I do just about every one of my lifts to failure and it seems to work great with me. I dont even do pullups in a workout and I know i could do at least 20 (thats what i had to do to win a shirt...haha).
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post #21 of 24 (permalink) Old 01-11-2007, 06:40 AM
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Quote:
Originally Posted by ruffdaddy
There's a minimum time to complete the run? What kinda run is this?
its 3 miles as fast as you can do it. I think 29 or 30 minuets is the slowest time you can have.
My fastest was like 19 minuets.

“Let your plans be dark and as impenetrable as the night, and when you move, fall like a thunderbolt.” — Sun Tzu
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post #22 of 24 (permalink) Old 01-11-2007, 06:42 AM
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Perfect is 3 mile run in 18:00 or less.
20 pullups
100 crunches in 2 min. (there is a certain form)

It's not too hard.

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post #23 of 24 (permalink) Old 01-11-2007, 11:10 AM
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Oh then yeah that shouldn't be hard at all. the only tough part would be the running. Just do cardio everyday.
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post #24 of 24 (permalink) Old 01-11-2007, 11:27 AM Thread Starter
 
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Quote:
Originally Posted by GRAYHORSE
Perfect is 3 mile run in 18:00 or less.
20 pullups
100 crunches in 2 min. (there is a certain form)

It's not too hard.
I get the old man minute. Perfect run 19:00.
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