Post by kristallnachte on Feb 17, 2009 20:19:16 GMT -5
KristallNachte's Marine Fitness Program
As some of you may know, I recently enlisted with the United States Marine Corps. We train on every weekday. In this thread I will be providing you with our actual workout.
First off : This regiment is about getting you FIT and HEALTHY! While your strength WILL increase, this is NOT a body building plan.
Feel free to discuss and ask questions.
For a REALLY in depth guide to Marine pre-boot camp training, head to your local recruiters station and ask for this:
Guide
This is for looking up the things you don't recognize/don't understand. Despite the fact that some of this may be obvious, I will be listing them ALL.
Knee Raises
- Hang from a bar with the back of your hands facing you.
- Raise you knees until your upper leg is perpendicular to your torso
Raised Leg Crunches
- Laying down, cross your arms in front of your body and wrap your hands around your biceps
- Cross your ankles and raise them into the air
- Do a sit up until your elbows hit your leg
- make sure your shoulder blades come off the ground
Butterfly Kicks
- Laying down place your hands just below your tailbone to stabilize your weight
- Raise one leg as high up as it can go
- Lower it back down and raise the opposite leg
- 1 rep = both legs kick
Leg Raises
- Same as Butterfly Kicks except both legs at once
X-Mile Runs
- No matter what you do, DO NOT STOP. You can slow down as much as you need to, but never stop
Pull-Up
- Hang from a bar with the back of your hand facing you
- 1 rep = up until your chin is above the bar and down until your arms are straight
- As the reps get harder and harder, switch your grip to the palm facing you. This isolates the bicep while before it was a shoulder/upper back pull-up
X-Step Pull-Up Pyramid
- Do an increasing number of pull-ups each set, with a set of 10 push-ups in between.
- Once you reach X reps per set, begin decreasing the number of reps per set until you reach 0
ex: A 3-Step Pyramid would go like this: 1 pull-up, 10 push-ups, 2 pull-ups, 10 push-ups, 3 pull-ups, 10 pushups, 2 pull-ups, 10 push-ups, 1 pull-up, 10 push-ups
Tricep Dips
- Get a chair of some other, fairly low stable surface
- 'sit' near the edge of it with you arms holding you up and you legs out diagonally
- 1 rep = lower yourself until your upper arm is perpendicular to your shoulders, raise yourself until your arms are straight (or as far as physics will let you)
As some of you may know, I recently enlisted with the United States Marine Corps. We train on every weekday. In this thread I will be providing you with our actual workout.
First off : This regiment is about getting you FIT and HEALTHY! While your strength WILL increase, this is NOT a body building plan.
Feel free to discuss and ask questions.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday |
| 1 | - 6 step pyramid - 3 x 20 tricep dips - 2 mile run | - 5 x max effort pull-ups - 3 x max effort crunches - 3 mile run | - 3 x 20 Knee Raises - 3 x 20 Raised Leg Crunches - 3 x 20 Butterfly Kicks - 3 x 20 Leg Raises - 2-mile run | - 6 step pyramid - 3 x 20 tricep dips - 3 mile run | - 3 minutes suicides x 3 - 3 x 20 push-ups - 3 x 20 pull ups |
| 2 | - 3 x 20 Knee Raises - 3 x 20 Raised Leg Crunches - 3 x 20 Butterfly Kicks - 3 x 20 Leg Raises - 2 mile run | - 3 x alt grip pull-ups - 3 mile run - 3 x 30sec crunches | - Infinite step pull-up pyramid until failure - Infinite step crunch pyramid (start at 20, +10 each time) until failure - 2 mile run | - 3 x alt grip pull-ups - 3 mile run - 3 x 30sec crunches | - 3 minutes suicides x 3 - 3 x 20 push-ups - 3 x 20 pull ups - 3 mile run |
For a REALLY in depth guide to Marine pre-boot camp training, head to your local recruiters station and ask for this:
Guide
This is for looking up the things you don't recognize/don't understand. Despite the fact that some of this may be obvious, I will be listing them ALL.
Knee Raises
- Hang from a bar with the back of your hands facing you.
- Raise you knees until your upper leg is perpendicular to your torso
Raised Leg Crunches
- Laying down, cross your arms in front of your body and wrap your hands around your biceps
- Cross your ankles and raise them into the air
- Do a sit up until your elbows hit your leg
- make sure your shoulder blades come off the ground
Butterfly Kicks
- Laying down place your hands just below your tailbone to stabilize your weight
- Raise one leg as high up as it can go
- Lower it back down and raise the opposite leg
- 1 rep = both legs kick
Leg Raises
- Same as Butterfly Kicks except both legs at once
X-Mile Runs
- No matter what you do, DO NOT STOP. You can slow down as much as you need to, but never stop
Pull-Up
- Hang from a bar with the back of your hand facing you
- 1 rep = up until your chin is above the bar and down until your arms are straight
- As the reps get harder and harder, switch your grip to the palm facing you. This isolates the bicep while before it was a shoulder/upper back pull-up
X-Step Pull-Up Pyramid
- Do an increasing number of pull-ups each set, with a set of 10 push-ups in between.
- Once you reach X reps per set, begin decreasing the number of reps per set until you reach 0
ex: A 3-Step Pyramid would go like this: 1 pull-up, 10 push-ups, 2 pull-ups, 10 push-ups, 3 pull-ups, 10 pushups, 2 pull-ups, 10 push-ups, 1 pull-up, 10 push-ups
Tricep Dips
- Get a chair of some other, fairly low stable surface
- 'sit' near the edge of it with you arms holding you up and you legs out diagonally
- 1 rep = lower yourself until your upper arm is perpendicular to your shoulders, raise yourself until your arms are straight (or as far as physics will let you)
