Get Me Army Ready

[culversguy]

Hey guys im looking for some advice to get me ready for the Army my goal is to get into the special forces im going to do ROTC for my for years at college then go active for the last 4 years of my contract now the want the best of the best so i have to score a perfect 300 on the PT test. here is some background if been lifting for 1 year so far( lost over 60lb and almost 30% bf) im 18 5'9'' and 155 9%bf i know im going to lose alot of muscle so right now im just lifting to keep what i got now my workout is as follow(everything is 3 set 12 rep i just came off of a 4 month strength 7 reps)

monday(chest/bi)
flat bench
Incline bench
dips 3x fail
forarm
DB fly
curl
hammer curl
reverse curl

wed(back/tris)
close parrel pullups 3xfail
lat pull
high row machine
db row
tbar
overhead db extension
cable pull down
bar pull down

Fri(legs/shoulder)
squat
DL
seated calf rais
toe rais thing(forgot the name)
DB shoulder press
Military press
Delt raise
shrugs

tues/thurs/sat
run 2.2miles on a hilly path

sun-rest

thats what i do now and in order to get 300 on the PT test i have to be able to do
100 pushups in 2min - me 75
100 situps in 2min - me over 100
2 mile run 12 min - me 17:30(took 4 months off cardio for bulk was at a 6min mile)
3 pull ups - me 20(want to be able to do 30

now im going to start adding pushups on my cardio days and pull ups on my lift days but do you guys have any suggestion of what i can do to achieve these goals i have untill next school year to get there thanks for the help if i missed anything just ask

[drvinnybombat]

You're gonna need to work on running and endurance. ROTC at any university has good PT. The major at my school had them in good shape. The running is gonna kill you though. You need to do 3 miles in 18:00 to be an exceptional cadet and that's hard as s***. They'll have you in good shape after 4 years, but you'd better get running or freshmen year is going to kill you.

I wouldn't worry about push-ups and pull-ups and that kind of thing...you will get a lot of it in school and basic. The running however is crazy, absolutely crazy.

[SRS2000]

You should probably get rid of all those isolation exercises in your lifting routine. You need to focus on a few basics and get better at push-ups and running. You will use up way too much time and energy with all those exercises. The Army isn't after bodybuilders, so don't train like one. Your lifting should be benches, military presses, pull-ups, rows, squats, and deadlifts. Do them once a week and split them up however you want. Do push-ups as your "assistance exercise" after your benches or military presses and use a variety of set and rep schemes. Do sit-ups at least twice a week whenever you want. You should probably also vary your running a bit. If you are doing three days a week do one day of interval training at a pace faster than your 2 mile pace, one day of ~2 miles, and one day of a longer run with a slower pace. The military doesn't care about you being big and strong, they want aerobic fitness and strength endurance.

[jgassen15]

i agree.. get rid of the iso exercises.. focus on total body exercises.. higher reps.. calesthenics, cardio, rope climbing, mountain climibng (if you can find a mountain or a treadmill style one), I'd also look into taking up some form of martial arts. I went to a school with a guy in ROTC and we used to roll jiu-jitsu all the time. He said it reallly helped with his endurance and just overall strength.

[Killerkanadia]

You want a 300 on your PT test? Run, do push ups, and sit ups. You don't need a body building routine to get fit according to the army.

Like the army says "Train like you fight". If you know your PT test is pushups, stop wasting your time doing military press. Squats aren't going to help your run.

On the other hand if you want a little bit of an edge in combatives, strength and mass training will come in handy, but sub 160lbs you're gonna get pushed around anyways.

[pantherdude63]

If you think you want to try the selection course for SF you need to do more than just the pt ****, and you'll probably want to start getting ready now. A full body workout 2-3 times a week would be best. And squats may not help you run, but they sure help you ruck. Being strong will help with everything. But do full body lifts instead of BB isolation exercises like the guys said. May even look at crossfit. SF is everything though, you have to be a great athlete as well as a very intelligent and incredibly mentally tough. Good luck.

Also, how can you do 20 pullups and run the 2 mi in 17 30?lol Doesnt make sense to me

[Steelwolf]

Here is the thing you don't wana pass the test with a perfect. You want to pass the test AND be able to survive in combat... Am I right? What good is a test if you can't survive in combat. I have told people you need to be an all around warrior and people always respond with well I have a gun. Here is the things guns can jam. You can have the most reliable gun in the world, but at some point in time statistically it can jam. Here is the next point there are times you may not have your gun for what ever reason. That is why you are taught hand to hand. Life is not a clear cut situation. Be ready for anything and be good to go.

Now that I have explained that what good would I be if I didn't tell you how to do get ready for this. First off I said well rounded so we needed to make you well rounded.

Flexability and mobility: These are mainstreams. If you are more mobile and learning to activate the right parts of the body your movement is more fluid and more useful wouldn't you agree. It will also improve flexibility. Flexibility needs to be worked on because you will be put into odd positions for things you need to be sure the body can take it also if you are ever in combat flexibility will be wonderful because it will help you ten fold. You dont want to be stiff.

Balance: you will be thrown into odd positions, you need control of your ground

Max Power: You need to be able to have a max power output. A max power will allow for a good solid hit. The ability to move a heavy object. Those times when quick powerful strength is needed.

Middle range power. This is combination between strength and endurance. Say your Hummer will supplies break downs and you gotta help push it. Say your building a base and your loading up sandbags. Even more important walking with a heavy pack or running with it for a short distance. This a well needed thing.

Endurance: there are all different kinds of endurance. The two you need are sprint endurance and long distance. Sprint endurance because tabata style will improve your long distance and it is also more real world functional. Endurance for the test (and for the long march every so often)

Grip: enough said

If you agree with this I'll give you an idea of how to set this up. As I said its not about passing the test its about being the best all around solider. Would you want a doctor who just passed the test or do you want the doctor who nailed the test so good no one even had a second thought and was able to above and beyond.

[Killerkanadia]

You really just over complicated the **** out of that, steelwolf. But yeah, i agree with you pretty much.

[urbanski]

tues/thurs/sat
run 2.2miles on a hilly path

sun-rest

thats what i do now and in order to get 300 on the PT test i have to be able to do
100 pushups in 2min - me 75
100 situps in 2min - me over 100
2 mile run 12 min - me 17:30(took 4 months off cardio for bulk was at a 6min mile)
3 pull ups - me 20(want to be able to do 30

special forces eh? LOL. best up that to 20 miles/day with an 80lb ruck. forget the PT "standards", get ready for hundreds of push/sit ups....oh dont forget to do this all while starving and being sleep deprived for weeks....and somebody yelling at you. rest? HAHAHA good luck

[Steelwolf]

You really just over complicated the **** out of that, steelwolf. But yeah, i agree with you pretty much.

actually not that complex. A lot of do it already in our training just dont think about it. I will cover this as I have spare moments to type it.

Flexibility/mobility: Mobility drills before every workout takes 5 minutes to 7 minutes. Easily found online or look into the DVD Magnificent Mobility. Results start showing fast. You really only need to do them 4-5x a weeks to see massive results. 3x for moderate. I do them twice a day 6-7 days a week and it's amazing how quick it works. 7-8 drills 8-12 reps a piece. Flexibility stretch at the end of every workout. Get a stretch rope or a rope in general to help. Stretch out:
Sholders
Chest
Hip Flexors
Quads
Hamstrings bent over standing ARCHED BACK and lying
Chinese style splits aka V's
Calf stretch

7 minutes or so 20 seconds each

Really simple

[Killerkanadia]

Okay SW, i should of said wordy.

If you think you want to try the selection course for SF you need to do more than just the pt ****, and you'll probably want to start getting ready now. A full body workout 2-3 times a week would be best. And squats may not help you run, but they sure help you ruck. Being strong will help with everything. But do full body lifts instead of BB isolation exercises like the guys said. May even look at crossfit. SF is everything though, you have to be a great athlete as well as a very intelligent and incredibly mentally tough. Good luck.

Also, how can you do 20 pullups and run the 2 mi in 17 30?lol Doesnt make sense to me

I agree with this. Full body workouts with big compound exercises. Bench, Squats, Rows, Deadlifts, Cleanjerks.

If you are in top notch shape, the PT test will be a breeze. Like i said earlier, train like you fight. Nothing except running with a heavy backpack will get your ready for "Ruck marches". I think the more appropriate name to ruck marches is "Ruck Runs".

special forces eh? LOL. best up that to 20 miles/day with an 80lb ruck. forget the PT "standards", get ready for hundreds of push/sit ups....oh dont forget to do this all while starving and being sleep deprived for weeks....and somebody yelling at you. rest? HAHAHA good luck

The standard Ruck Weight is 35lbs. Special forces is a whole different deal though, so there is no telling.

That being said, people who are airborne for 20 years, consistently go on death marches, jump out of trucks/helicopters etc. all **** their bodies up in the long run.

Last deployment i competed in an theater wide competition hosted by the rangers. The hardest part was 11.5 mile ruck run, but all the preparation for that event was enough to beat my body up. It happened to be 127 degrees that day in Tallil.

[Steelwolf]

Okay SW, i should of said wordy.



I agree with this. Full body workouts with big compound exercises. Bench, Squats, Rows, Deadlifts, Cleanjerks.

If you are in top notch shape, the PT test will be a breeze. Like i said earlier, train like you fight. Nothing except running with a heavy backpack will get your ready for "Ruck marches". I think the more appropriate name to ruck marches is "Ruck Runs".



The standard Ruck Weight is 35lbs. Special forces is a whole different deal though, so there is no telling.

That being said, people who are airborne for 20 years, consistently go on death marches, jump out of trucks/helicopters etc. all **** their bodies up in the long run.

Last deployment i competed in an theater wide competition hosted by the rangers. The hardest part was 11.5 mile ruck run, but all the preparation for that event was enough to beat my body up. It happened to be 127 degrees that day in Tallil.

First off thank your service.

We pretty much do agree in full after looking at what your saying. I just put as you said a more wordy spin on things. I am very very anal when it comes to diet and training programs. Ill put up the next idea on what I was saying after I train and please let me know if you like what you read. I have helped guys prepare for police training but never for SF military.

[Killerkanadia]

First off thank your service.

We pretty much do agree in full after looking at what your saying. I just put as you said a more wordy spin on things. I am very very anal when it comes to diet and training programs. Ill put up the next idea on what I was saying after I train and please let me know if you like what you read. I have helped guys prepare for police training but never for SF military.

I didn't mean to come off as a douche. It's aparent you know what you're talking about. If OP is smart he will come to you for advice, since he wanted help breaking it down.

[Steelwolf]

I didn't mean to come off as a douche. It's aparent you know what you're talking about. If OP is smart he will come to you for advice, since he wanted help breaking it down.

No worries man, didn't take it negatively at all.

[Steelwolf]

Ok sorry this takes a while, but with schooling and work I don't get tons of time to write this up I hope to have all this written by the end of the weekend.

Grip is very simple for military. There are two kinds normal holding for anything chinup related which will be trained with regular lifting and obviously chin ups and dynamic power. If you wanna grab someone you want to be bone crushing. For this you want to get a mini bag of steel shot. Ironmind sells one. You want to start at 10 over hand graps (downward drop) 10 forward grabs like grabbing a shirt fist style and 10 grabs forward style knuckles up. Over 6 months building to 50 a day each style. That will be a death grabbing power. 3 non consecutive days a week. Get a 2.5inch dumbell (about the size of an average persons wrist in circumference. Drop and catch 20 times each hand. That is your grip training very simple

Max strength reps 1-3. Don't worry about over training it. There are only some many movements a body can do. Vertical pull, vertical push horizontal pull, horizontal push, vertical push hip dominant leg, quad dominant leg. Here are your movements: Chin up with weight, Barbell row (pendly style parallel back none of this 45 degree ****), a floor press, a military press, a romanian DL, and an olympic squat with a pause. Those are your best strength moves for your goal.

I will cover the rest in a bit I gotta go do my own training right now. Now as you will my journal is not set up this way, but what I am training for is in no way close to your goal

[Killerkanadia]

Max strength reps 1-3. Don't worry about over training it. There are only some many movements a body can do. Vertical pull, vertical push horizontal pull, horizontal push, vertical push hip dominant leg, quad dominant leg. Here are your movements: Chin up with weight, Barbell row (pendly style parallel back none of this 45 degree ****), a floor press, a military press, a romanian DL, and an olympic squat with a pause. Those are your best strength moves for your goal.

Need to be very careful not to injure yourself if you're rep range is 1-3.

[Steelwolf]

Need to be very careful not to injure yourself if you're rep range is 1-3.

Agreed. I'll get more into it with program design, but I never like going higher than 90% on 1 reps and 85% for 3 reps. Really not needed much more. You can gradually add and be fine.

Ok back to training lol Phone updates me of all new posts.

[ryanp81]

Everything looks good to go but start bumping up the running to at least 7 miles...the selection is a nutkicker.....you'll run even more after selection and go to an SF company or there ODA.

[Chub]

Drop the weights, start running more and doing plyometrics. I wouldn't run with weight at the moment as it is most likely to lead to an injury. They'll build you up to that i guess. It's circuit training you really want to focus on. Endurance,power, speed and stamina.

Have a look at my log, i'm training for the Royal Marines at the moment, might give you some idea of what kinda exercises to do.

[Smith402]

Honestly the army PT standards are a joke..., Just build up your muscular endurance do a ****on of situps and pushups and run 2-4 mile runs and increase your pace everytime till your under the 13:00 min on your 2 mile