New PRT?

[Gatordev]

Paddles,

What's the logic behind a 5K being "better" than a 1.5 mile? I understand that it gets your hear pumping for the 20 minutes, but otherwise why is it a better litmus test?

I ask because I have greatly reduced my personal 2 mile run time not by just running distance more, but by adding the running of fartlickers for ~1 mile twice a week.

 

[BACONATOR]

Paddles,

What's the logic behind a 5K being "better" than a 1.5 mile? I understand that it gets your hear pumping for the 20 minutes, but otherwise why is it a better litmus test?

I ask because I have greatly reduced my personal 2 mile run time not by just running distance more, but by adding the running of fartlickers for ~1 mile twice a week.

I have the same question.

And while I like to post a lot of ignorant opinionated posts, I have actually read quite a bit and experimented with the HIIT concept, (high intensity interval training) of doing short bursts of max effort cardio (or even light weight-lifting) exercises, punctuated by low-effort rest periods. Studies have shown that HIIT is equally beneficial to cardiovascular health compared with steady-state cardio workouts, but require less time and continue burning calories long after the exercise stops, UNlike steady-state exercises.

So while it seems silly, the shuttle-runs actually do make a bit of sense.

 

[Recovering LSO]

At Dev and Otto, Great! do HIIT or fartleks, but are you talking about doing these as part of your normal workout routine or as part of a "new" PRT? The point is that you're getting yourselves into better shape. The idea behind the 3 vice 1.5 is that just about any knucklehead in short shorts can go huff and puff through a 1.5. It does nothing to demonstrate fitness. Maybe if we were required, tested, to run further it would require people to honor the threat throughout the year - instead of "cramming" in the few days leading up to the test.



@ Bevo, three miles for a former football or basketball player isn't asking that much - if they honor the threat throughout the year and keep them selves in a modicum of shape. The ORM nazis are going to squash the shuttle run - too many turned ankles

 

[SWACQ]

And while I like to post a lot of ignorant opinionated posts, I have actually read quite a bit and experimented with the HIIT concept, (high intensity interval training) of doing short bursts of max effort cardio (or even light weight-lifting) exercises, punctuated by low-effort rest periods. Studies have shown that HIIT is equally beneficial to cardiovascular health compared with steady-state cardio workouts, but require less time and continue burning calories long after the exercise stops, UNlike steady-state exercises.

Agreed. (Wait, does that make me a moron too?)

The best training for a PFT run is not running the same 3 mile course over and over again. Do some interval training several times a week at shorter distances (1/4 - 1/2 mile - 1 mile) running at a faster pace (than your current PFT time), ideally a sprint, with a walk/jog between sprints, and add in a longer distance, say 5-6 miles, once a week. You can literally cut several minutes off your time by changing the type of training done even though you may run the same distance in any given week as you are now.

Of course, for most guys, simply running more than twice per year is likely the most effective means of dropping the run time.

 

[KBayDog]

Of course, for most guys, simply running more than twice per year is likely the most effective means of dropping the run time.

The 6-mile club is now pretty much a 3.5 mile club.

 

[Gatordev]

At Dev and Otto, Great! do HIIT or fartleks, but are you talking about doing these as part of your normal workout routine or as part of a "new" PRT? The point is that you're getting yourselves into better shape. The idea behind the 3 vice 1.5 is that just about any knucklehead in short shorts can go huff and puff through a 1.5. It does nothing to demonstrate fitness. Maybe if we were required, tested, to run further it would require people to honor the threat throughout the year - instead of "cramming" in the few days leading up to the test.

I see what you're saying, but from an anecdotal point of view, it seems like the shuttle run is going to get my heart rate going "better" than running "x" miles. As has been said in the other recent PRT thread, the PRT is a force-shaping tool, so there's always going to be a "gentlemanly" minimum time.

All that said, personally, my knees would prefer a shuttle run vice a 3 mile run. After 2 miles, I'm usually about done, and that's after doing concentrated ham-string stretches before hand. But that's me and my weak-kneed self.

 

[MrSaturn]

BLOB (Bottom Line On Bottom): Pick an easily-administered fitness test, and let every serviceman know he is expected to be able to pass it at any time, any place, with no notice. If he fails it, hold his feet to the fire.

Love this idea. Would love to see an impromptu test as part of an IG. Think the culture would change?

 

[ea6bflyr]

Whatever the test will be, it will more than likely be another "Force Shaping Tool" that will initially fail, then change to accommodate the failures. I've seen it time and time again.

-ea6bflyr

 

[BigIron]

Whatever the test will be, it will more than likely be another "Force Shaping Tool" that will initially fail, then change to accommodate the failures. I've seen it time and time again.

-ea6bflyr

I think you're spot on.

 

[MasterBates]

The "pull test" that looks suspiciously like a deadlift type of pull is the only new thing I like.

Shuttle run? Fuck that noise. My knees hurt for 2 days when we do those at squadron PT.. Oh, and we've lost 2 sailors to injuries from that exercise alone. One head injury from slipping on someone else's sweat doing it indoors, another twisted knee doing it outside .

And the women doing the CG pushups on their knees? FUCK THAT SHIT. You hear me NPC? FUCK THAT. That is BS.

I may be on the pudgy but in standards side, (probably hurt me at the LCDR board, but I only put fat on my midsection. My arms and legs are ripped. Fuck off) but who the hell you want helping you out of a burning plane when you crash land in shithead country? I think someone described me as "Retard Strong" once, and there are people on AW (Phrogpilot73, Turbo, p1brule and others) who have seen me do ridiculous strongman shit.

Me, who can deadlift 400+ pounds, squat 275 and just carry large awkward shit (and run with it), but runs a 12:40 1.5 mile, and has to rope and choke at 6'4" 270#?

Or

Small waifish female who can barely pass doing pushups on her knees but can run a 14:00 1.5 (and get a better score then me for it)?

Maybe it's just time I get the fuck out.

I'm off to the gym to lift absurd weights. Back later.

 

[Recovering LSO]

@MB, use a spotter and perhaps a safe word

 

[MasterBates]

Spotters are for pansys unless you are going for some really big PR. For normal volume and sustainment/assistance work, not needed. Unless you are a girly man who can't lift.

 

[Pags]

Whatever the test will be, it will more than likely be another "Force Shaping Tool" that will initially fail, then change to accommodate the failures. I've seen it time and time again.

-ea6bflyr

Agreed. I think the other aspect that no one has mentioned is that the Navy doesn't want you to be physically fit to do your job*, they want you to be physically fit because people who adopt a "culture of fitness" and carry that on throughout their life are CHEAPER TO TAKE CARE OF both in the Navy and when they get out and either get TRICARE for life or some form of VA benefits. Paying retirees' medical bills is a HUGE chunk of the budget. If the Navy could just get everyone to quit smoking and stay skinny and healthy they wouldn't have to pay for all the eventual costs that come from lung cancer and diabetes.

*Let's be frank, there's not much in the NORMAL course of our duties (SPECOPS types exempted) that requires us to be Crossfit monsters. For the most part a good chunk of Navy duties can be summed up as "sitting, for extended periods."

 

[scoolbubba]

Let's all just get titanium prosthetic legs. I feel like with one less leg, I could be well within height and weight standards. As it stands, I go on a pretty strict pre-weigh in diet, cut out the lifting and cardio the shit out of myself for 3 weeks to drop down to 175ish. And that's with a generous inch of height, i believe golfers call it a gimme.

 

[Recovering LSO]

Spotters are for pansys unless you are going for some really big PR. For normal volume and sustainment/assistance work, not needed. Unless you are a girly man who can't lift.

you used the phrase... was it "retarded strong"?