Knight86
01-31-09, 07:02 PM
Anyone who has doubts about themselves and thinks “I don’t know if I can do it” read this.
I entered the DEP in late November and I ship to MCRD San Diego on 20080208. (2 month 2week DEP) I am 6ft and weighed 219lbs.
My first IST (Nov 24th):thumbdown
0 pull-ups ( I mean It hurt to hang from the bar I couldn’t even bend my arms to start pulling myself up)
20 crunches
1.5miles in 22mins
Everywhere I looked I saw make sure you can run 3 miles before going to boot, make sure you can pass the final PFT before going, I knew right where I was going if I was sent.. PCP. I then knew that if I kept focusing on that, I would end up in PCP, the only way to avoid it was to stay motivated, don’t focus on negative things. In your mind keep telling yourself you will make it. That may sound lame but it makes a difference. If passing the final PFT was a requirement for starting boot camp that it would be your IST but its not, the progressive system at boot will help get you to where you need to be by the time you take that PFT.
(Although it would be a lot easier to ace the PFT before going)
My second IST (Dec 21st):thumbdown
1 Pull-up
30 crunches
1.5miles in 16 min
My last IST (Jan 30th):thumbup:
4 pull-ups
60 crunches
1.5 miles in 13min
I am still 6ft and weigh 198lbs
How I did pull-ups
Bought a bar. Now like I said it hurt to hang I couldn’t even start to pull myself up, so I started with the flexed army hang (haha get it), I got a chair got myself above the bar and held myself as long as I could, I did this every other day 5 sets a day then at the start of each day I would see how far I came, I got to the point where I could do half of a dead hang pull-up, Then I stopped the flex hang and did half pull-ups. After about 3 weeks from starting with the flex I got my first pull-up (it gets a lot easier after the first one)
Crunches
CRUNCH-- If you want 100 crunches on your PFT then you have to be able to do 100 right? Just do as many as you can, don’t worry about time just do them until you cant do crunches anymore, then rest the next day then do it again.. (if your back, and gut isn't hurting then you didn't do all you could)
Run and you will get better at running right? No!
When I started I could only jog for about .15 of a mile before stopping, I couldn’t even finish the mile jog with walking.
Interval training is the best here, also do not focus on distance focus on time, first get a stop watch or something that can tell time. Then jog your .25 of a mile at a pace no more than 2 min per .25 mile, this is a 12min 1.5 mile pace.
For the first week every other day run (you body needs time to rest because it isn’t used to running)
First few weeks you will choke and cough because your getting your lungs in shape, and learning how to breath. Its different for everyone but IN through the nose OUT through the mouth. always DEEP breaths never shallow if your lung hurts from the back that means your breathing too shallow...
Then your legs will hurt when running because they are being built to run now now more playing world of warcraft or halo3 in a chair buddy!.. shin splits suck to.. wrap your shins in a ace bandage (compression seems to help alot) Remember RICE Rest, Ice, Compression, Elevation after running if they hurt.
Then your good to go...
First two weeks are the hardest
Week 1(.25 mile)
Keep the 2minper.25 mile pace for 2 mins straight without stopping then walk for 5 mins then repeat.
Week2(.50) mile
Keep the pace for 4 mins straight without stopping then walk for 4 mins then repeat.
Week3 (.75 mile)
Keep the pace for 6 mins straight without stopping then walk for 3 mins then repeat. .
Week4 (1 mile)
Keep the pace for 8 mins straight without stopping then walk for 3 mins then repeat.
Week5(1mile and 1/8th)
Keep the pace for 9 mins straight without stopping then walk for 3 mins then repeat.
Week6(1.25 mile)
Keep the pace for 10 mins straight without stopping then walk for 3 mins then repeat.
Week7 (1.5mile IST)
Keep the pace for 12 mins straight without stopping then walk for 6mins then repeat.
Week8(2 mile)
Keep the pace for 14 mins straight without stopping then walk for 8 mins then repeat.
Then add 2 min for time running and2 min for walking after that because its no longer intervals now its mile running.
I hope this helps someone!!!!
I entered the DEP in late November and I ship to MCRD San Diego on 20080208. (2 month 2week DEP) I am 6ft and weighed 219lbs.
My first IST (Nov 24th):thumbdown
0 pull-ups ( I mean It hurt to hang from the bar I couldn’t even bend my arms to start pulling myself up)
20 crunches
1.5miles in 22mins
Everywhere I looked I saw make sure you can run 3 miles before going to boot, make sure you can pass the final PFT before going, I knew right where I was going if I was sent.. PCP. I then knew that if I kept focusing on that, I would end up in PCP, the only way to avoid it was to stay motivated, don’t focus on negative things. In your mind keep telling yourself you will make it. That may sound lame but it makes a difference. If passing the final PFT was a requirement for starting boot camp that it would be your IST but its not, the progressive system at boot will help get you to where you need to be by the time you take that PFT.
(Although it would be a lot easier to ace the PFT before going)
My second IST (Dec 21st):thumbdown
1 Pull-up
30 crunches
1.5miles in 16 min
My last IST (Jan 30th):thumbup:
4 pull-ups
60 crunches
1.5 miles in 13min
I am still 6ft and weigh 198lbs
How I did pull-ups
Bought a bar. Now like I said it hurt to hang I couldn’t even start to pull myself up, so I started with the flexed army hang (haha get it), I got a chair got myself above the bar and held myself as long as I could, I did this every other day 5 sets a day then at the start of each day I would see how far I came, I got to the point where I could do half of a dead hang pull-up, Then I stopped the flex hang and did half pull-ups. After about 3 weeks from starting with the flex I got my first pull-up (it gets a lot easier after the first one)
Crunches
CRUNCH-- If you want 100 crunches on your PFT then you have to be able to do 100 right? Just do as many as you can, don’t worry about time just do them until you cant do crunches anymore, then rest the next day then do it again.. (if your back, and gut isn't hurting then you didn't do all you could)
Run and you will get better at running right? No!
When I started I could only jog for about .15 of a mile before stopping, I couldn’t even finish the mile jog with walking.
Interval training is the best here, also do not focus on distance focus on time, first get a stop watch or something that can tell time. Then jog your .25 of a mile at a pace no more than 2 min per .25 mile, this is a 12min 1.5 mile pace.
For the first week every other day run (you body needs time to rest because it isn’t used to running)
First few weeks you will choke and cough because your getting your lungs in shape, and learning how to breath. Its different for everyone but IN through the nose OUT through the mouth. always DEEP breaths never shallow if your lung hurts from the back that means your breathing too shallow...
Then your legs will hurt when running because they are being built to run now now more playing world of warcraft or halo3 in a chair buddy!.. shin splits suck to.. wrap your shins in a ace bandage (compression seems to help alot) Remember RICE Rest, Ice, Compression, Elevation after running if they hurt.
Then your good to go...
First two weeks are the hardest
Week 1(.25 mile)
Keep the 2minper.25 mile pace for 2 mins straight without stopping then walk for 5 mins then repeat.
Week2(.50) mile
Keep the pace for 4 mins straight without stopping then walk for 4 mins then repeat.
Week3 (.75 mile)
Keep the pace for 6 mins straight without stopping then walk for 3 mins then repeat. .
Week4 (1 mile)
Keep the pace for 8 mins straight without stopping then walk for 3 mins then repeat.
Week5(1mile and 1/8th)
Keep the pace for 9 mins straight without stopping then walk for 3 mins then repeat.
Week6(1.25 mile)
Keep the pace for 10 mins straight without stopping then walk for 3 mins then repeat.
Week7 (1.5mile IST)
Keep the pace for 12 mins straight without stopping then walk for 6mins then repeat.
Week8(2 mile)
Keep the pace for 14 mins straight without stopping then walk for 8 mins then repeat.
Then add 2 min for time running and2 min for walking after that because its no longer intervals now its mile running.
I hope this helps someone!!!!