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Ultimate Fitness Thread

Seniuram

Seniuram

Well-Known Member
jsy1127 said:
OP, What pamphlet is that? It looks like something that would actually help a bit. Currently running an 11:30 1.5 but would like to get that sub 10. I know you're headed off in 10 days, so I don't expect a reply necessarily! Good luck man if you have that info that would be great.
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It’s the “Pre- Officer candidate school Physical fitness training guide.” Ask your recruiter, they might have one. That where I got mine from.
 
D

Deleted member 67144 scul

Guest
After some testing I can say for certain that returning to a regular weightlifting (bodybuilding-type regimen) workout and doing push-ups in a greasing-the-groove fashion rather than cranking out 200-300 every 2-3 days has been doing better for me. Why? Because push-ups are great for muscle memory, but don't really build much strength compared to weight lifting. To get better at push-ups, you need a combination of strength and muscle memory/endurance.

What is greasing the groove? Here's a couple primers.

https://breakingmuscle.com/fitness/...re-effective-way-to-prepare-for-push-up-tests
https://www.artofmanliness.com/articles/get-stronger-by-greasing-the-groove/

Basically you do a max rep set of push-ups. Then you do about 50% (depending what you look up, it can vary) of those reps in 1 set every hour or couple hours until you do like 6-10 in a day. So if your max is 70, you'd do 35 at every interval during the day. Then retest again in 2 weeks or some point in the future. The only days I've been skipping are my chest lifting day each week and the day after. The downside? I'm always a bit sore from weight lifting 4 days a week so I'm never 100% when doing push-ups.
 
AyrtonSenna42

AyrtonSenna42

Member
Sculpin said:
After some testing I can say for certain that returning to a regular weightlifting (bodybuilding-type regimen) workout and doing push-ups in a greasing-the-groove fashion rather than cranking out 200-300 every 2-3 days has been doing better for me. Why? Because push-ups are great for muscle memory, but don't really build much strength compared to weight lifting. To get better at push-ups, you need a combination of strength and muscle memory/endurance.

What is greasing the groove? Here's a couple primers.

https://breakingmuscle.com/fitness/...re-effective-way-to-prepare-for-push-up-tests
https://www.artofmanliness.com/articles/get-stronger-by-greasing-the-groove/

Basically you do a max rep set of push-ups. Then you do about 50% (depending what you look up, it can vary) of those reps in 1 set every hour or couple hours until you do like 6-10 in a day. So if your max is 70, you'd do 35 at every interval during the day. Then retest again in 2 weeks or some point in the future. The only days I've been skipping are my chest lifting day each week and the day after. The downside? I'm always a bit sore from weight lifting 4 days a week so I'm never 100% when doing push-ups.
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I appreciate this anecdote, I am going to give this a shot. I have put StrongLifts on pause, and I hate it. As the article alluded to, It seems greasing the groove will fit nicely with spontaneous "drop down and give me 20" beat downs at OCS. I feel like some bench press could assist with strength.

I have also put squats on pause, and was hoping to throw this back in once running improves, but I also feel like I could benefit from the squats for running similar to the push ups from bench press. Ideally twice a week, not enough rest to get sore, but not too much to hinder running. Doing it once a week seems like a pain.
 
Bocian

Bocian

Active Member
Is there a good treadmill workout plan? I know most people say run outside but i don't have track near me and area around me is very hilly so im either running uphill at a good angle or downhill at an angle. Also even though i have been running for awhile i still get out of breath very fast and usually after only .5 of a mile. What speed should i run at to build endurance? I still can barely run at a 12 minute pace.
 
A

AULANI

Well-Known Member
Bocian said:
Is there a good treadmill workout plan? I know most people say run outside but i don't have track near me and area around me is very hilly so im either running uphill at a good angle or downhill at an angle. Also even though i have been running for awhile i still get out of breath very fast and usually after only .5 of a mile. What speed should i run at to build endurance? I still can barely run at a 12 minute pace.
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When you say you are running a 12 min pace, is that outside in the hilly area where you live or on a treadmill? I'm confused.
 
Meyerkord

Meyerkord

Well-Known Member
pilot
Bocian said:
Is there a good treadmill workout plan? I know most people say run outside but i don't have track near me and area around me is very hilly so im either running uphill at a good angle or downhill at an angle. Also even though i have been running for awhile i still get out of breath very fast and usually after only .5 of a mile. What speed should i run at to build endurance? I still can barely run at a 12 minute pace.
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Shoot for whatever you need to run a "good low." If you can't hit that right away, start at a pace where you can run a full 1.5 and then slowly increase your speed. You can also incorporate cycling to improve your cardio if you're looking for something more low-impact.
 
abctotheabc

abctotheabc

Well-Known Member
Bocian said:
Is there a good treadmill workout plan? I know most people say run outside but i don't have track near me and area around me is very hilly so im either running uphill at a good angle or downhill at an angle. Also even though i have been running for awhile i still get out of breath very fast and usually after only .5 of a mile. What speed should i run at to build endurance? I still can barely run at a 12 minute pace.
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When I started working out at the end of June my 1.5 mile was 22 minutes. I did treadmill five days a week until August and then ran outside only. Run at comfortable speeds and run longer. 2- 3 miles non-stop if you can. I did a lot of sprints too. Run 0.25 then walk and repeat. I was able to bring it down 10 minutes doing this.
 
R

Ranch Dubois

New Member
Bocian said:
Is there a good treadmill workout plan? I know most people say run outside but i don't have track near me and area around me is very hilly so im either running uphill at a good angle or downhill at an angle. Also even though i have been running for awhile i still get out of breath very fast and usually after only .5 of a mile. What speed should i run at to build endurance? I still can barely run at a 12 minute pace.
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If you're struggling with your air when running I'd try mixing in more 100yard sprints and other high-intensity cardio. It helps build VO2 max, lung strength, and leg strength, which will translate well for the 1.5-3 mile running that you have to do at OCS
 
A

AULANI

Well-Known Member
Anthony Cardenas said:
When I started working out at the end of June my 1.5 mile was 22 minutes. I did treadmill five days a week until August and then ran outside only. Run at comfortable speeds and run longer. 2- 3 miles non-stop if you can. I did a lot of sprints too. Run 0.25 then walk and repeat. I was able to bring it down 10 minutes doing this.
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Holy shit dude, way to improve. Nice job!
 
colonial-aviation

colonial-aviation

Intermediate Jet
I made this training plan for myself based on where I am fitness wise, but I think it may be useful for others.
 

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