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The routine outlined here should be preformed twice daily. It will include rest days,something that you wont encounter once in Basic Training. In Basic Training and Infantry school you will get an occasional day where the focus of the physical training isnt as intense as it has been on previous days which will allow for some recovery. Rest days are included here because I think that you should take advantage of them while you can.
Like I said,the routine should be preformed twice a day. I assume that most reading this have to spend at least 8 hours a day working at the local widget factory. I suggest you train before work and again when you get home. I know this will mean getting up eariler than you're used to and will probably mean you'll be going to bed later than normal too. Get used to it. If you lack the discipline to get out of bed early to train then you arent going to make it where you're headed anyway.Do yourself a favor and stay home,lay on the sofa and eat pizza.
Forget about lifting weights. The ARMY doesnt want you to look like Arnold. When you're in the field you arent going to have access to the nutrition necessary to sustain that kind of mass anyway. I can tell you from first hand experience that as a grunt you dont want big bulky quads/hams. The first time that you strap on a loaded rucksack and start humping up a steep incline those big ol squat built thighs will pump up with blood(like they've been trained to)and will feel like they are 300lbs a piece within the first 100 yards. Those big inner sweeps that looks so impressive in a pair of shorts will start rubbing together and you'll have a chaffing rash that will have you so tender your crotch will feel like it's on fire. So leave the weight sets alone for awhile. For the most part,you'll be training with body weight only. Body weight is plenty. Trust me.
Each exerise should be preformed and counted in four parts. The rep count for a side straddle hop(jumping jack)would be 1,2,3,..1 1,2,3,..2 1,2,3,..3 etc.
1) side straddle hops...two sets 1x25 1x40
2) squat thrust...two sets 1x25 1x50
start from standing postion..1st count 1,squat down place hands down in front of you shoulder width apart..2..kick legs back assuming push up postion..3...return legs to postion 1...4...stand up
3) mountain climber...two sets 1x25 1x50
starting postion is the front leaning rest postion(push up postion)with the right leg bent so that the knee is below your chest 1..bring the left knee forward towards chest while driving the right leg back into the front leaning rest postion 2..left leg goes back ,right leg returns forward..3..right leg thrust back,left leg returns forward..4..return to the starting postion,right leg forward
4) push ups 4 sets remember this is a 4 count exercise. 3x30 1x till you cant get your sorry ass chin up off my floor. While you do these,picture someone standing on your finger tips shouting at you...keep your back straight..get your knees off my damn floor...do you know what you look like? You look like a monkey screwing a football....recover
5) pull ups (not done as a 4 count exercise) do 3 sets for as many as you can. Then switch to an underhand grip(chin up) and do 2 more sets. Finish by returning to the overhand grip and just hang from the bar for as long as you can. Squeeze the bar as hard as you're able while you're hanging. Do 2 sets of bar hangs.
6) sit ups old fashion bent knee type. Your abs need work but so does your lower back. Do crunches and little frilly ab roller gimmicks on your own time. Electric muscle stimulation to build abs? Yeah..tape a toaster to your gut and jump in the shower.This is done as a 4 count. Do 2 sets x50
7) The front leaning rest position. Get used to this..you're going to spend a lot of time like this....assume the front leaning rest position and just hold it..dont move..keep your back straight..keep your knees off the floor...you're being shouted at again...hold the position...didnt I say keep your back straight?..Yoy do know what your knees are right? Well get them off the floor! Hold this position...recover when you have to....then do it again.
8) The dying cockroach....lie flat on your back with your arms and legs held up. You should resemble a table that has been turned over. Hold the position...your arms and legs are starting to twitch right? Hold the position...see why it's the dying cockroach?...recover when you have to...then do it again.
9) Go jog....you know what your capable of. A mile and a half I hope at least. Run further if you ability and time permits.
All sets/reps can and will be increased as you're able. Tell me if it's to easy. There is another exercise we'll include but my time is up for now. Call this list workout "A".
Like I said,the routine should be preformed twice a day. I assume that most reading this have to spend at least 8 hours a day working at the local widget factory. I suggest you train before work and again when you get home. I know this will mean getting up eariler than you're used to and will probably mean you'll be going to bed later than normal too. Get used to it. If you lack the discipline to get out of bed early to train then you arent going to make it where you're headed anyway.Do yourself a favor and stay home,lay on the sofa and eat pizza.
Forget about lifting weights. The ARMY doesnt want you to look like Arnold. When you're in the field you arent going to have access to the nutrition necessary to sustain that kind of mass anyway. I can tell you from first hand experience that as a grunt you dont want big bulky quads/hams. The first time that you strap on a loaded rucksack and start humping up a steep incline those big ol squat built thighs will pump up with blood(like they've been trained to)and will feel like they are 300lbs a piece within the first 100 yards. Those big inner sweeps that looks so impressive in a pair of shorts will start rubbing together and you'll have a chaffing rash that will have you so tender your crotch will feel like it's on fire. So leave the weight sets alone for awhile. For the most part,you'll be training with body weight only. Body weight is plenty. Trust me.
Each exerise should be preformed and counted in four parts. The rep count for a side straddle hop(jumping jack)would be 1,2,3,..1 1,2,3,..2 1,2,3,..3 etc.
1) side straddle hops...two sets 1x25 1x40
2) squat thrust...two sets 1x25 1x50
start from standing postion..1st count 1,squat down place hands down in front of you shoulder width apart..2..kick legs back assuming push up postion..3...return legs to postion 1...4...stand up
3) mountain climber...two sets 1x25 1x50
starting postion is the front leaning rest postion(push up postion)with the right leg bent so that the knee is below your chest 1..bring the left knee forward towards chest while driving the right leg back into the front leaning rest postion 2..left leg goes back ,right leg returns forward..3..right leg thrust back,left leg returns forward..4..return to the starting postion,right leg forward
4) push ups 4 sets remember this is a 4 count exercise. 3x30 1x till you cant get your sorry ass chin up off my floor. While you do these,picture someone standing on your finger tips shouting at you...keep your back straight..get your knees off my damn floor...do you know what you look like? You look like a monkey screwing a football....recover
5) pull ups (not done as a 4 count exercise) do 3 sets for as many as you can. Then switch to an underhand grip(chin up) and do 2 more sets. Finish by returning to the overhand grip and just hang from the bar for as long as you can. Squeeze the bar as hard as you're able while you're hanging. Do 2 sets of bar hangs.
6) sit ups old fashion bent knee type. Your abs need work but so does your lower back. Do crunches and little frilly ab roller gimmicks on your own time. Electric muscle stimulation to build abs? Yeah..tape a toaster to your gut and jump in the shower.This is done as a 4 count. Do 2 sets x50
7) The front leaning rest position. Get used to this..you're going to spend a lot of time like this....assume the front leaning rest position and just hold it..dont move..keep your back straight..keep your knees off the floor...you're being shouted at again...hold the position...didnt I say keep your back straight?..Yoy do know what your knees are right? Well get them off the floor! Hold this position...recover when you have to....then do it again.
8) The dying cockroach....lie flat on your back with your arms and legs held up. You should resemble a table that has been turned over. Hold the position...your arms and legs are starting to twitch right? Hold the position...see why it's the dying cockroach?...recover when you have to...then do it again.
9) Go jog....you know what your capable of. A mile and a half I hope at least. Run further if you ability and time permits.
All sets/reps can and will be increased as you're able. Tell me if it's to easy. There is another exercise we'll include but my time is up for now. Call this list workout "A".
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