csbball, I served in the IDF Airborne. We did tons of running, including weekly marches which culminated in a 60 mile march in full battle dress, in 15 hours through the mountains. We did several 40 milers, etc.
Fact is, you need nothing, but to follow their (your commanders) advice/instruction. The army has put tens of thousands of troops through the training, and knows *everything* about making it work. It's pretty damn scientific, though it will not seem so to you as a recruit. They most likely will not allow you to use any supplements in basic/advanced/ranger school. Don't worry about it.
That being said, there are several things you can take to aid your preparation: Cordygen5, creatine, and a good multi. If you work up using a well-scaled program, you shouldn't experience any problems, assuming you're healthy, and don't do stupid **** (hey, first run today, I feel pumped! Lets try 9 miles!!!).
Here's what I did in training to enter my unit (which required a weeklong physical test):
Mon - long slow run, 5 sets pullups, each to failure
Tues - 2 mile run for time, 5 sets dips to failure
weds - off
thurs - lsr (see mon
), 5 sets pullups to failure
Fri - sprints or 3 mile timed run, 5 sets dips to failure
Sat - LONG run, like hours, 5 sets pullups to failure
Sun - off
Long slow runs - in the beginning, it may be 3 miles, it may be less, I don;t know your fitness level. If so, scale the 3 mile run back on the other days. don't add more than 10% a week, TO ANYTHING, even if you can, UNLESS you're very trained. So the first time, go run, and jog until you either think you shouldn't, or it's been 45 minutes, for starters. Then increase by 5-10% a week. Once you are fine running slow for an hour or two straight, add in the really long slow runs on saturdays, and just go LONG.
2 mile timed runs - being able to run 2 miles in 10-11 minutes is hugely useful, and 2 miles is an odd distance. Try to achieve the 5 minute miles if you can.
Sprints - you can do tabatas: warm up, then time 20 seconds on, 10 seconds off, for 4 minutes. that's it. You must go balls out, til you puke or want to pass out. Anything less is not a sprint. If you are not in oxygen debt, its not a sprint. If you can catch your breath, it's not a sprint. Because tabatas are so effing hard, do only 2 minutes the first time, and add 1 segment (20 sec) a week. There are many other sprint routines you can find as well.
Pullups/dips - as attrctive as big pecs and quads are, they'll serve you absolutely zero purpose in the first 6 months in the army. You need a good set of running legs, bitching lungs, and anything else is using oxygen meant for running. In other words, being really muscular is detrimental; it's more weight to haul around, and uses precious oxygen and calories. So busting out some awesome weight routine is a waste of time. Pullups and dips provide all the upper body strength you'll need. You should be able to do at least 20 pullups and 20 dips in one set. If you get bored with cranking out sets of 15+, add weight to your belt, 20-30lbs. this will simulate operating in battle dress to some degree.
Other stuff - I didn't mention abs. You must do them. 3 days a week is fine. 6 is also fine. Just do them, and forget crunches. Do situps, reverse crunches, hanging leg raises, etc.
The only weighted exercise I might add is deadlift. This is highly functional, doesn't have to add a lot of mass, and keeps the back strong and healthy. I'd either do a crossfittish 135 x 50 or other low weight/high rep scheme, or pick a medium weight and do 3-5 sets of 10-20. Again, DL is meant to be done as a max lift, singles, etc, but your needs dictate otherwise. You need to simulate the stresses you'll be under as closely as possible, and remain as light as possible. You'll never have to hump 405lbs of anything as a soldier, but you WILL have to exert 135lbs of pressure many times in a row, be it in grappling, loading a truck with tents, etc.
Crossfit - crossfit is awesome. it's a great program, and could serve you well, very well. But you'd need to tailor it for your needs, and add in lots of long ass cardio. They'll tell you you're wrong. I'm telling you THEY'RE wrong, from painful experience.
This post is from my very personal experience. It worked for me, very well: out of 300 guys who passed a preliminary 2 day physical test and went on to the primary week long hazing/test, I came in 3rd place. Why? I'm not the biggest or baddest or fastest runner.
It's because I was fit enough to where I was not busy thinking about my fitness. I could do everything they asked, to the best of my ability to failure, and I wasn't afraid to go there. And I kept a positive attitude throughout. That's it.
There is no such thing as 'can't', only 'won't'. Good luck.
