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re-start: shape up questions

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erinbynight

erinbynight
I applied for a navy program about 2 years ago and didn't get in. boohoo. I'm back to pursue PLC-Law. I'm good to go on everything but the physical. Basically I have a little less than a year to get in shape (I want to go to Quantico next summer). Anyone have advice, websites, etc to share? Consider me mostly sedentary (I'm doing operations for a retail company till law school starts). I used to run cross country in high school. My main concern is how to build mileage and speed and not injure myself, building upper body strength so I can ATTEMPT a pull-up (I'm female), and swimming. I'm a recreational swimmer...I can do backstroke and crawl...both not that well (I float really well tho! haha). That's about it. Thanks! Oh...I don't have a gym membership. I have access to a pull up bar. At law school, I'll have access to a gym and pool almost 24/7.
 
skim

skim

Teaching MIDN how to drift a BB
None
Contributor
You have a year so that is plenty of time. You have experiance with running so stretch and hit the pavement starting with 2 miles and go from there. Try to run uphill as much as possible to build up strenght. www.runnersworld.com
Upper body strength means push ups and crunches. Max out, break, max out, etc. See if you can get a gym membership. You'll be amazed what a year of dedication will get you. Good luck
 
HueyCobra8151

HueyCobra8151

Well-Known Member
pilot
I'm guessing since you are applying for PLC-Law, and you are posting in the Marine forum, you are probably going to want to replace "push ups" with "pullups" (or more properly: flexed arm hang).

Although Pushups are an excellent way to improve your upper body strength and a regular pushup routine will no doubt aid your pullups/flexed arm hang.

Do a search of the forum, there is a lot of information on improving yourself physically. It's not rocket science though, just get out there and exercise.
 
Cookie!

Cookie!

New Member
I finished PLC-C last summer 3 points shy of a 300 on my final PFT and can definitely say that hill runs are important. Great cardio and leg strength. You do pull-ups and crunches either during your morning ritual of push-pull-abs, or the PFT (running), occasionally on a FARTLEK (running), UBD’s and …shock…the Run Circuit that surrounds the PT field. Thus, you should be more concerned with running. I went to OCS with a weekly average of about 30-35 miles anywhere from 4-9 miles a day with Wednesdays off.
Here is a website that really helped me from getting complacent and bored with my workouts the year before I went. It gives you a lot of different programs for all of your questions. Just spend some time finding something that fits with you right now and build on that. Remember, you've got a year so start steady and build on that. Don't get crazy and hurt yourself.


http://www.military.com/fitness-center/military-fitness/marine-workouts/archive

If you'd like I could send you the workout that I did the 10 weeks or so prior to shipping. It really is a great all around workout taken from a couple different workouts from that page and combined to fit a Candidate's needs for OCS.
 
AJB37

AJB37

Well-Known Member
I'm gonna bet that the OP is not going to be reading your advice anymore... just by the by.
 
G

girard55

New Member
If you want to do more pullups and don't have access to a gym, I recommend this:
http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong Pullup Program.htm

If you do buy a gym membership, the basic back and bicep exercises (bicep curl, pulldowns, rows) can assist you. A protein shake after a workout will help you build muscle quicker. BUT the best thing for you is to do pullups.

If you can't do one, start with negative reps. Push a chair next to your bar, climb up so that your chin is above the bar and slowly lower yourself to the floor from a hanging position.

Good luck!
 
invertedflyer

invertedflyer

500 ft. from said obstacle
Much of Marine Corps. training is geared towards endurance vice bulking up. This is where your background as a swimmer is going to help you in many ways. Having prior track experience is gonna boost you as well, you'll pick it up quickly. I actually combine running, swimming, and circuit weight lifting in my weekly routine. I swim 1000m every Tuesday. This is great for building your core strength and improving your breathing - which will help you run more efficiently. Pilates is also great for your core strength.

Other options mentioned like cross-fit/armstrong are awesome endurance routines. Bestaluck getting selected! ... keep swimming those 200s!
 
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