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SWO Board 09 NOV 20

Ghost SWO

Ghost SWO

Well-Known Member
Contributor
Silver-Shades said:
are they still conducting situps in the PRT or has it changed to planks?
Click to expand...
It's planks now. I'm not sure if it's being graded yet or when they switch to it being a graded portion of the test. So anyone going to OCS now will do planks instead of situps.
 
zarevich

zarevich

Well-Known Member
Naval special warfare, but even though you might not do pull-ups or sit-ups on PRT doesn’t mean you won’t do them during normal work out time while in OCS.
 
zarevich

zarevich

Well-Known Member
From what I understand, planks won’t count the first period, but will count for the second once they get the numbers from everyone who took it the first period.
 
Ghost SWO

Ghost SWO

Well-Known Member
Contributor
Csniffen08 said:
If anyone has a good workout plan that they are performing now and they didn't mind sharing, I'd def be interested
Click to expand...
I'm not sure if this is what you want but it's what I'm going through. Easy conversational pace on Monday. Splits/intervals on Wednesday, Friday push the first 1.5miles followed by easy pace for the remainder. I'm working from 4 miles a week to 15 if I have time. I don't care about the upper body stuff since I do that all year. I'm also doing a 10% rule because I've had bilateral stress fractures and I don't want that again.

Week 1
1mi 2mi 1mi
4 total

Week 2
1.5 1.4 1.5
4.4 total

Week 3
1.5 1.7 1.6
4.8 total

Week 4
1.7 1.8 1.7
5.2 total

Week 5
1.8 2.0 1.8
5.6 total

Week 6
2.1 2.1 2.1
6.3 total

Week 7
2.3 2.3 2.3
6.9 total

Week 8
2.5 2.5 2.5
7.5 total

Week 9
2.7 2.7 2.7
8.1 total

Week 10
3.0 3.0 3.0
9 total

Week 11
3.3 3.3 3.3
9.9 total

Week 12
3.7 3.7 3.7
11.1 total

Week 13
4.1 4.1 4.1
12.3 total
 
F

Foreverghosty

Active Member
Ghost SWO said:
I'm not sure if this is what you want but it's what I'm going through. Easy conversational pace on Monday. Splits/intervals on Wednesday, Friday push the first 1.5miles followed by easy pace for the remainder. I'm working from 4 miles a week to 15 if I have time. I don't care about the upper body stuff since I do that all year. I'm also doing a 10% rule because I've had bilateral stress fractures and I don't want that again.

Week 1
1mi 2mi 1mi
4 total

Week 2
1.5 1.4 1.5
4.4 total

Week 3
1.5 1.7 1.6
4.8 total

Week 4
1.7 1.8 1.7
5.2 total

Week 5
1.8 2.0 1.8
5.6 total

Week 6
2.1 2.1 2.1
6.3 total

Week 7
2.3 2.3 2.3
6.9 total

Week 8
2.5 2.5 2.5
7.5 total

Week 9
2.7 2.7 2.7
8.1 total

Week 10
3.0 3.0 3.0
9 total

Week 11
3.3 3.3 3.3
9.9 total

Week 12
3.7 3.7 3.7
11.1 total

Week 13
4.1 4.1 4.1
12.3 total
Click to expand...
Yea I got to the gym like every other day and I also run at home almost every day as well if I don’t go to the gym. Also, I have been doing a 100 sit-ups a day. I know i won’t do sit-ups at ocs but it still helps the core. When I did a planks test I was able to hold it for 2:40
 
Ghost SWO

Ghost SWO

Well-Known Member
Contributor
Foreverghosty said:
Yea I got to the gym like every other day and I also run at home almost every day as well if I don’t go to the gym. Also, I have been doing a 100 sit-ups a day. I know i won’t do sit-ups at ocs but it still helps the core. When I did a planks test I was able to hold it for 2:40
Click to expand...
Nice, I almost convinced my wife on a budget treadmill to run inside on crappy days. Then I went out and ran the past week and a half outside in 18-24 degree weather and it actually wasn't bad at all, so I'll probably stick with running outside lol.

Yeah I found from my first enlistment that planks didn't even need to be specifically worked if you're actively running and doing situps, you'll crush the plank with no effort.
 
C

Csniffen08

Well-Known Member
Ghost SWO said:
I'm not sure if this is what you want but it's what I'm going through. Easy conversational pace on Monday. Splits/intervals on Wednesday, Friday push the first 1.5miles followed by easy pace for the remainder. I'm working from 4 miles a week to 15 if I have time. I don't care about the upper body stuff since I do that all year. I'm also doing a 10% rule because I've had bilateral stress fractures and I don't want that again.

Week 1
1mi 2mi 1mi
4 total

Week 2
1.5 1.4 1.5
4.4 total

Week 3
1.5 1.7 1.6
4.8 total

Week 4
1.7 1.8 1.7
5.2 total

Week 5
1.8 2.0 1.8
5.6 total

Week 6
2.1 2.1 2.1
6.3 total

Week 7
2.3 2.3 2.3
6.9 total

Week 8
2.5 2.5 2.5
7.5 total

Week 9
2.7 2.7 2.7
8.1 total

Week 10
3.0 3.0 3.0
9 total

Week 11
3.3 3.3 3.3
9.9 total

Week 12
3.7 3.7 3.7
11.1 total

Week 13
4.1 4.1 4.1
12.3 total
Click to expand...
I like that, ill give it a try.
 
Nicholsq

Nicholsq

FMF DOC
Lots of burpees, squats, v ups, spider man push ups running...3 mile Indian runs you name it....it's probably there. Just no pull ups or sit ups
 
C

Csniffen08

Well-Known Member
Ghost SWO said:
I'm not sure if this is what you want but it's what I'm going through. Easy conversational pace on Monday. Splits/intervals on Wednesday, Friday push the first 1.5miles followed by easy pace for the remainder. I'm working from 4 miles a week to 15 if I have time. I don't care about the upper body stuff since I do that all year. I'm also doing a 10% rule because I've had bilateral stress fractures and I don't want that again.

Week 1
1mi 2mi 1mi
4 total

Week 2
1.5 1.4 1.5
4.4 total

Week 3
1.5 1.7 1.6
4.8 total

Week 4
1.7 1.8 1.7
5.2 total

Week 5
1.8 2.0 1.8
5.6 total

Week 6
2.1 2.1 2.1
6.3 total

Week 7
2.3 2.3 2.3
6.9 total

Week 8
2.5 2.5 2.5
7.5 total

Week 9
2.7 2.7 2.7
8.1 total

Week 10
3.0 3.0 3.0
9 total

Week 11
3.3 3.3 3.3
9.9 total

Week 12
3.7 3.7 3.7
11.1 total

Week 13
4.1 4.1 4.1
12.3 total
Click to expand...
When you mention splits and intervals on wed, what kind of splits and intervals you lookin for?
 
Ghost SWO

Ghost SWO

Well-Known Member
Contributor
Csniffen08 said:
When you mention splits and intervals on wed, what kind of splits and intervals you lookin for?
Click to expand...
I think I start with 60 seconds on, 60 seconds off but that will change throughout the exercise toward the end. If I don't need the 60 second recovery, I'll start up again at 30 or 45 seconds whatever it may be. The last half of the distance usually turns into max effort 30-60's which is more like a brisk jog at that point lol.
 
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