Different type of PT for Poolee's
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  1. #1

    Different type of PT for Poolee's

    All exercises and stretches will be done with less then 10 seconds of rest between.

    Name of exercises - number to be preformed - number in count ( 1, 2, 3, 1, 1, 2, 3, 2, and so on)

    If you are unable to preform the number required, cut the number in half, but still do each exercise.

    Only after you can do the Short Card in its entirety, should you move to the Long Card.

    FORCE RECON LONG CARD
    * Side Straddle Hops 30-4
    * Half Jacks 30-4
    * Trunk Rotations 10-4
    * Wind Mills 10-4
    * Push Ups 50-2
    * Chest Press Flings 15-4
    * Dive Bombers 20-2
    * Boat House Boogie 15-4
    * Wind Mills 10-4
    * Tricep Push Ups 25-2
    * Up Back and Over 10-4
    * Cherry Pickers 15-4
    * Push Ups 50-2
    * Bend Fore Aft 10-4
    * Sit Ups 200-2
    * Trunk Rotations 10-4
    * Push Ups 50-2
    * Leg Lifts 30-2
    * Half Sit Ups 50-2
    * Sun Gods 10-4
    * Quad Stretch 1 min
    * 8 Count B Builders 50
    * V-Ups 20-2
    * Lunges 20-4
    * Trunk Rotations 10-4
    * Flutter Kicks 300-4
    * Hello Dollies 100-4
    * Bend Fore Aft 10-4
    * Push Ups 50-2
    * Press Chest Flings 15-4
    * UDT Flutter Kicks 50-2
    * Crunches 50-2
    * Inboard/Outboard 10-4
    * Up Back and Over 10-4
    * Trunk Rotations 10-4
    * Neck Rotations 10-4
    * Tricep Push Ups 25-2
    * Boat House Boogie 15-4
    * Dive Bombers 15-2
    * Steam Engines 30-4
    * Boot Slappers 20-4
    * Stand HString Stretch 1 min
    * Squats 30-4
    * Calf Raisers 2 min
    * Calf Stretch 1 min
    * Star Jumpers 20-2
    * 12 Count B-builders 25
    * 3 Mile Run
    -----------------------------
    FORCE RECON SHORT CARD
    * Side Straddle Hops 30-4
    * Push Ups 20-4
    * Chest Press Flings 10-4
    * Squats 30-4
    * Cherry Pickers 10-4
    * Lunges 30-4
    * Push Ups 20-4
    * Chest Press Flings 10-4
    * Flutter Kicks 100-4
    * Hello Dollies 25-4
    * Half Jacks 30-4
    * Star Jumpers 20-2
    * 12 Count B-builders 20
    * UDT Flutter Kicks 20-4
    * Leg Lifts 20-2
    * Hello Dollies 25-4
    * Dirty Dogs 15-4
    * Squats 30-4
    * Push Ups 20-4
    * Chest Press Flings 10-4
    * Mountain Climbers 20-4

    Execute!!


  2. #2
    Marine Friend Free Member
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    Bump for great post, wish I had this earlier than 6 days before ship. Good guide for all the poolees recon or no.


  3. #3
    Request for clarification:

    I do not understand how the numbers work.

    For example, does "Push Ups 20-4" mean "do 20 push ups in 5 counted sets of 4," or does it mean "do 20 sets of 4 push ups, for a total of 80 push ups," or does it mean something else?

    I would appreciate clarification on this.

    Thank you.


  4. #4
    HunterWPIChE: I believe it is 1,2,3,1 so that would be 1/20 complete. Start on your stomach and push up, go down, push up, go down = 1 complete, at least that is how I was taught to do them

    EDIT: To clarify it's up, down, up, go down and count 1, up, down, up, go down and count 2, etc


  5. #5
    Dear God, didn't know I had to break it down this far.

    For example:
    Pushups start in the up position

    What you do: Down, up, down, up
    What you count: 1 2 3 1

    And so on, this is what is known as a 4 count exercise.


  6. #6
    Thank you for your answer.

    My apologies for my lack of knowledge in this area.


  7. #7
    Use this ebook as a compliment to the above workout.

    It explains how to preform some of the more obscure exercises as well.

    http://www.ebookspecial.net/download1/killer.pdf


  8. #8
    Seems kind of like CrossFit. Varied exercises executed in a limited amount of time. CrossFit, I think is the best workout/fitness/get strong/get big regime in the world. Anyone else use CrossFit?


  9. #9
    I used to do Crossfit, but I think it is a little too "gymnast" oriented. It is good stuff, but there are people out there doing similar things that are more effective. Stew Smith is my favorite. A guy named Dino also does good stuff, but his website (teamruthless.com) seems to be a women's fitness site now. I don't know how to track him down, but his RCAT program is pretty much exactly what poolees should be doing.


  10. #10
    True, CrossFit does do a lot of gymnastic stuff along with the oly lifting which i tend to stray away from when those WOD's come up but i do like being able to put weight overhead. I tell you what tho, my pullups, endurance, and shoulders have gone through the roof doing CrossFit. To each is own tho you know?


  11. #11
    Poolee/DEP Free Member
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    If someone could explain what these are it would be greatly appreciated.

    Trunk Rotations
    Wind Mills
    Dive Bombers
    Boat House Boogie
    Up Back and Over
    Cherry Pickers
    Bend Fore Aft
    Sun Gods
    8 Count B Builders
    V-Ups
    Hello Dollies
    Inboard/Outboard

    I've probally done them but they've had different names.


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