|
|
Post by mattsuwak on Apr 3, 2008 19:51:46 GMT -5
What do you guys do for your workouts?
I stumbled on a great training manual, it's all bodyweight exercises with some great tips and formats.
What I do is four days non-stop. One day is for heavy lifting, one for endurance training, one is core and cardio training, the last is for boxing workouts.
I do the same exercises for the most part (run every day, work abs, upper body, etc) but one day out of the four is focused intensively on what's listed. One day I do a lot of burpees, dands, etc., the next I focus on high numbers of push ups, abs, pull ups, etc.
I've been working out as hard as I can for a few years and I've never seen improvements like I have with this.
Anyway, what do you guys do?
|
|
|
|
Post by doubleup on Apr 4, 2008 10:17:45 GMT -5
I have numerous body exercises I do all from rossboxing.com . He has some books you can purchase, as well as online purchases, which details a bunch of body exercises. Other than that the exercises listed on the SERE workout should be sufficient. I concentrate mainly on running/rucks , pushups, pull ups, situps, burpees, etc. rather than lifting weights in the gym.
|
|
|
|
Post by tapmartin768 on Apr 7, 2008 2:32:14 GMT -5
Anything and everything on Crossfit.com is great
|
|
mrv
Web Staff Sgt
Posts: 37
|
Post by mrv on Apr 7, 2008 10:59:12 GMT -5
Like them all listed above, currently I'm getting ready to start the P90X videos. We'll see how that works.
|
|
|
|
Post by dinstaar on Apr 7, 2008 12:57:45 GMT -5
Check out fatalfitness.com
Same idea as crossfit, but more hardcore.
|
|
|
|
Post by bbrown on Apr 8, 2008 8:14:44 GMT -5
during the PT sessions you will do alot grass and gorilla drills(bear crawls, low crawls, wheelbarrows, buddycarries) also crossfit work outs. the big thing people have a hard time with is the ruck. We also have the the regular cals aswell.
You don't have to be the best at any one thing just don't be last at anything.
|
|
|
|
Post by Idea on Apr 13, 2008 14:09:53 GMT -5
Just an idea, you can use the workout on the front of the web page...  ;D |
|
|
|
Post by John on Apr 15, 2008 7:00:15 GMT -5
check out gymjones.com they have some good stuff. go the schedule section. search backwards in time, i like their older stuff better, but the new stuff is still challenging. You can also read the info in the knowledge section, there's some good info in there.
|
|
|
|
Post by cptplante on Apr 16, 2008 12:59:23 GMT -5
i took the SERE PAST test in november and passed. i continued training hard everyday since then. i ran 3 days a week; a combination of 2 fast pace/sprint style runs ranging around 3-4 miles and 1 long distance run usually around 7 miles. i mixed in some parkour style training as well. i also swam 700m 3x a week when i wasnt running. i got ideas from rosstraining.com and came up with alot of cal rountines. i didnt really waste time with free weights and was strictly body weight only, although i did do clean+presses, snatches, swings, deadlifts and weighted squats with at least 2 of my workouts. i did cals everyday; pushups until failure whenever i had a free minute and pull ups whenever there was something to hang from and dips on the kitchen counters. and i swear by 1-legged body squats. they are perfect for building some serious strength and they help your balance alot.
one of my favorite workouts is something my friends and I call elevens. and it goes a little something like this:
full body stretches
jump rope to warm up
now repeat the following exercises in order starting at 11 reps
*push ups
*moutain climbers
*sit ups
*burpees
*jumping jax
*high kicks
*50 rope turns
repeat the list but now do 10 reps followed by another 50 rope turns
work your way down to 1 rep. you can go back up to 11 or any other number you choose or you can stop at 1. you dont have to do 11-1 you can do any number you like.
and get creative with the jump rope. the criss cross helps with muscle endurance in the shoulders. i take a jump rope class once a week at the local gym and it has helped alot. i have numerous routines if anyone wants to know anymore. im more then happy to help.
do elevens 2-3x a week for 1-2 weeks and then take a week off from them before doing them again for another week 2-3x. dont let your body get use to it. i took the pararescue test 2 weeks ago and aced it. i strongly believe that 11s is what gave me the edge. anyways give it a shot a let me know how it works for you. and remember that the world doesnt give a sh*t who you are so you had better be ready to face it.
train till you drop.
|
|
mrv
Web Staff Sgt
Posts: 37
|
Post by mrv on Apr 21, 2008 13:50:10 GMT -5
Can we get a video of what a burpee is? I've tried to google it but I get some wack web-sites having nothing at all to do with excercise.
|
|
|
|
Post by mattsuwak on Apr 21, 2008 14:34:15 GMT -5
A burpee is the best conditioning exercise otu there.
It's a 7-count exercise.
1. Standing straight in place, crouch down so your knees are bent, and put your hands on the ground
2. Kick out your back legs to a push up stance
3. Drop down like a push up
4. Push up like a push up
5. Kick your legs back into place like number 1
6. Jump up as high as you can, one explosive motion
7. Stand in place
That is one burpee. Try checking them out at rossboxing.com or rossfitness.com that guy has a lot of videos of fitness that will make you feel like a little girl in comparison.
|
|
|
|
Post by dinstaar on Apr 22, 2008 9:18:32 GMT -5
fatalfitness.com has video demonstrations on several exercises including the burpee.
|
|
|
|
Post by Harrington on Apr 23, 2008 9:11:56 GMT -5
Crossfit.com also has videos of EVERY workout it has on the site, if you can manage a good crossfit schedule you will easily pass the PT portion of indoc
|
|
KGB
Web Tech Sgt
Posts: 60
|
Post by KGB on Apr 23, 2008 17:08:27 GMT -5
For those of you having trouble with the ruck some great work outs I do to improve my time are
1. I go to my local high school stadium and start on one side of the bleachers and go up one isle down the next and so on all the while with my 65 pound Alice pack on. I normally do 8-10 rotations but it would depend on the size of the stadium. In betwene I usually do some type of body weight exercise. first I do push ups, then pull ups, then abs, and last legs just to burn out.
2. Any exercise where you work out your hip flexers i.e. flutter kicks(with weights around your ankles for a harder work out), leg raises hanging from a pull up bar(weights help)
3. And finally I ruck with about 90 pounds as fast as I can for as long as I can.
I hope this helps
|
|
;D