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2008/06/23, 12:13 AM
I need to meet my USMC IST before i can leave for bootcamp. so far i've met 1 (crunches) out of 3 (crunches, running, pullups) requirements. i was wondering if there were any tips to meet these? they are 44 crunches in less than 2 minutes, 1.5 miles in less than 13:30 minutes, and 2 deadhang chinups. so far my running is at 15 minutes and i can do 1.75 pullups (a long way from where i was last month which i could barely lift off the ground)...any help?
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2008/06/23, 10:24 AM
ok...check it out...before i joined the military i did nothing very physical (well at least since high school). the way to improve your run is to build your stamina...run alot...run 3 miles 3 times a week, then the next week time yourself on like monday...crunches are just gonna come when you continue to do those...the way to get your pullups is to strengthen your back...do anything and everything you can to get that done...but i do wanna adress the subject since your talking marines...are you sure those standards are right...im in the af and our standards are much more than that...we have to do 55 sit-ups in 1 min, 45 pushups in 1 min, run 1.5 miles in 10:30, and 5 chin-ups. i'm not sure urs are really strict enough
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2008/06/26, 11:23 PM
I highly recommend ross enamait's infinite intensity book from rosstraining.com ....it's great for conditioning and bw training.
For chin ups there are various approaches...
-you can try doing them frequently and never to failure. So doing 1 chin up many times during the day
-you can get a mini band and do assisted chin ups throughout the day
-you can do a lot of negatives and isometric holds
-shed bodyfat/weight....bottom line all bw exercises are affected by your weight so the less you weight the easier the exercise gets
conditioning:
-run various distances(alternate sets of sprints..e.g. 10 sets of 100 meters as fast as you can with min breaks, 4x400 meters with 2 min breaks, 1x1.5 mile run)
-density training ...trying to do as many reps of a given exercise in a given time as you can....like as many burpees in 1,2,3,4,5,etc min....or bw squats, push ups, mountain climbers, grasshoppers, jumping jacks, snatches, clean-jerks/push presses..etc)
-intervals using bw exercises...tabata or any of your choosing
-try doing X number of a given exercise in as fast of time as you can....how quickly can you do 100 burpees? 100 bw/hindu squats? 100 snatches with 30lb DB? 100 mountain climbers? etc..
-try doing circuits of several exercises for several sets with minimal rest(x5 with 30-60 sec breaks in between)....
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2008/06/27, 09:45 AM
============
Quoting from menace3000:
For chin ups there are various approaches...
-you can try doing them frequently and never to failure. So doing 1 chin up many times during the day
-you can do a lot of negatives and isometric holds
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These are NOT the same thing, just to clarify. If you plan on working in negatives, don't do them as frequently.
If you have a limited amount of time, I'd recommend doing chin ups (not to failure) 3-5 times a day, every day. If you have more time, then I'd say it would be good to build a base starting with negatives, and then start doing them frequently.
As far as conditioning, that may be the first post on FT that I agree with menace.
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SQUAT MORE ~Jesse Marunde
Blood Guts Sweat Chalk
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2008/06/27, 12:38 PM
wrestler you're right, i was just throwing out bits and pieces and wasnt clear.
I was first referring to greasing the groove approach, then I mentioned another approach for someone who cant do pull ups or can only do a couple, however there are many others...
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2008/08/27, 05:10 PM
What military is that for? Those seem like pretty extreme standards for an airforce.
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2008/08/07, 01:24 PM
I just got graduated from Paris Island,I wouln't suggest going down there until you can do at least 5 pull ups and run 25 minute 3 mile. once you get there within 3 weeks youll have to run a pft, and youll have a hard time with it. just take your time and build your strenght. your going to need it.
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2008/09/25, 01:20 PM
usaf...yeah i was surprised when i found out about it too. i always thought that the air force physical standards were lower than others but even my 2 best friends from high school that went army dont have these kind of standards. btw those are the minimum
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2008/09/26, 08:52 AM
But isn't the AF basic training only like 6 or 8 weeks compared to 12 or 13 for the marines?
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