Military Prep Workout

[frorider6]

I was fucking around with the original thread and ended up deleting it. Here it is again:

I'm trying to design a workout that will prepare me for Army basic and OCS. It has to be heavy on pushups, situps and running but I don't want to drop off a lot of lifting or any body weight. I still want to continue to add muscle and drop bodyfat (staying in my current 215-220 lb range).

As a general guidline, I'm thinking about this:

Monday
Chest
Cardio 20-30 minutes

Tues
Arms
Abs

Wed
Legs
Pushups

Thur
Shoulders/Traps
Abs

Fri
Back
Pushups
Cardio 20-30 minutes


I arranged it this way because I want to have a day of rest between each cardio session and a day of rest before I do Legs. Same for Chest and pushups, a day of rest between each session and after I work chest.

I put a day inbetween Chest/Legs/Back becasue I feel those days are more taxing than Arms/Shoulders/Traps.

I also plan to alternate each week between high reps/low weight and low reps/high weight (pushups and abs will always be to failure).


Okay, what do you guys think? Have any suggestions?

 

[3Vandoo]

Monday: Chest
Tuesday: Bicep/tricep
Wednesday: back
Thurday: Shoulders and legs
light cardio for these 4 days, around 25-30min light plus abs
and increased your calories intake by a good 20-25%.

from friday to sunday, high intensity military exercises, from running, push ups, sit up, pull ups etc... to complete failure.

322

 

[frorider6]

Monday: Chest
Tuesday: Bicep/tricep
Wednesday: back
Thurday: Shoulders and legs
light cardio for these 4 days, around 25-30min light plus abs
and increased your calories intake by a good 20-25%.

from friday to sunday, high intensity military exercises, from running, push ups, sit up, pull ups etc... to complete failure.

322

You're suggesting training 7 days a week with cardio on every day?

 

[3Vandoo]

Light cardio on workout days, this mean you relax cycle and watch WWF on tv at the same time, as for the friday to sunday you go hardcore, real running. Just to keep you into the training.

 

[Prometheus]

forget weight training completely - all the army cares about is endurance and the more bodyweight you have the harder it's going to be, you'll work it all off anyway. best way to prepare is to run constantly. JMHO

 

[Prometheus]

You're suggesting training 7 days a week with cardio on every day?

yep - that's what basic is.

 

[the People's Champ]

forget weight training completely - all the army cares about is endurance and the more bodyweight you have the harder it's going to be, you'll work it all off anyway. best way to prepare is to run constantly. JMHO

exactly. why don't you try to come up with a circuit course. we did this shit in Marine Corps boot camp and since I wasn't in shape, killed me. or you could try doing some obstacle courses, (where? I have no clue. are you enlisted right now?) the only training that will really hlep you out is military training. weightlifting imho, would probably slow you down in the long run.

 

[The Shadow]

Give me till tomorrow

 

[bignate73]

if you still want to lift focus on total body exercises that will build your wind/endurance and strength. squat and press, cleans, etc.

pullups
dips
pushups
situps

will all be mandatory, do them until you cant anymore.

best bet would be to build your workouts in a circuit type fashion. similar to "meltdown" training, which would be beneficial to you for building up your tolerance to pain (hehe) and also your endurance.

you wont know what you'll have to do thats why big basics are still going to be beneficial to you. but overall its not a matter of lifting but endurance.

supersets could be good too, especially in the muscles you will need it in. legs shoulders arms...ah hell everything practically.

interval type training could be good too. depending on your setting work through a circuit and then run on the treadmill for 5 min.

all in all basic/ocs is going to be endurance and strength and they will push you hard either way but some say its like football camp if they are prepared physically. (hell it wasnt for me....)

 

[frorider6]

You guys make really good points about the type of training I should be doing. I've just worked so hard as a hardgainer to gain muscle that I don't want to sacrifice it.

I'll try to come up with a workout today based on these suggestions and I'll post it for feedback.