View Full Version : What is your daily PT scheduel?
What do you do from a day to day basis to get ready for Boot?
Everyday I do a specific pull up program. One day I will do pyramid pull ups. If your max is 5, you start by doing 1 pull up. Then you take a thirty second break and then 2, then 3, etc. After you do 5 you then do 4, 3, and etc. After you do this start it all over again and go up to 4, next set 3, etc. This is my favorite workout surely to make you sore if your doing pull ups the Marine Corps way (dead hang).
Next day I do the Drill Instructor program I got from this website. A quick search and you'll get the program from the DI himself. Also, this workout involves crunches, a lot of them.
Also, I run 3 miles every other day. Honestly, I've been slacking off lately. Its too damn cold over here!
Monday, Tuesday, and Wednesday I got to my local gym and do a ab class that gets me sore almost every time.
I've gone from 0-7 pull ups in about two months. My run went from 14:34 - 11:56 (1.5 mile) in about 1 month (not updated) and crunches went up as well.
This is just what I do from day to day. I plan on changing things up at the end of this month to confuse the muscles. What do my fellow Poolee's do day to day?
:iwo:
That sounds like a pretty good program, I might have to steal that from you :P
What I do is try to get up around 5 in the morning (I say try, it hasn't really gotten to be an every day occurrence yet) and just run through an IST using a door pullup bar for both crunches and pullups, and then running the 1.5 miles.
Then after school I'll go to the weight room and just do an average workout and get mad big lol.
kjohnson8824
01-25-11, 06:26 PM
you should do more
calebh180
01-25-11, 06:33 PM
Ive never tried the pyramid pullups thing.. I think Ill give it a try
I've tried to wake up at 4 am and do my 3 miles. That only lasted a week and a half... I do other workouts as well, but I just put what I do for the IST. I stopped working with weights and am strictly to calisthenics because that's what we will be doing in boot. I do mountain climbers, squat on a balancing bars, and a lot of other stuff just not on as much of a consistent pace as a program would.
If anybody has any other good programs, please post them.
soon2bMarine10
01-25-11, 06:51 PM
The Armstrong pull up program is awesome it has gotten me to 24 straight pull ups!!! plus i do the 3mile run, and 4 sets of crunches throughout the process!! im trying to up my reps on everything!!
PARKER93
01-25-11, 09:06 PM
Not going to go to in depth but a typical day is as follows: Wake up at 5:30 and either lift or PT for 1 hour. Then I will run 5 miles followed by 400m repeats at 1:30 pace x 5. Then followed by a swim hypoxic for 1 hour. And in the evening I will go to Brazilian Jiu Jitsu for 2 hours.
And for those of you who just run a single IST for a workout, you need to be doing more, a lot more. Run 3 or 4 IST's if you cant find a program of your'e own. Or research one their all over the place. Stew Smith is my personal favorite.
i run and do pull ups everyday. thats it.
im a fast gainer.
kjohnson8824
01-25-11, 10:20 PM
Yeah follow stew smiths pull up pyramid you go up 10 ten then rest with pushups and crunches, but just dont do pull ups and crunches, you need to workout your whole body, with lots of running, pick up stew smiths USMC Recon fitness book, even if your not intrested in trying out for recon, it doesnt hurt to be in shape for it, its really intense and will really get you good for boot.
Reading those makes me want to go for a run right now. Starting tomorrow I am going to run my 3 miles everyday no matter what. Even on my rest day. Anybody know of a crunch program?
kjohnson8824
01-25-11, 11:12 PM
I wouldnt run everyday, six days tops. Do a 4-5 mile sack run or an 8-10 mile regular run once a week ,and then three miles for the other 5 days, its what
I do and I improved a lot
i only do 1 three mile a week. but i time myself.
other then that i do sprints. 1.5mile sprints.
and pull ups every time i go in and out my door.
worked great for me.
no fancy work-out system needed :)
I do a max set of push-ups, crunches, flutter kicks, squats, and pull-ups when my pull-up bar cooperates.... Then 100 jumping jacks; rest for 2 minutes, and do it again.
IHaveEGA843
01-26-11, 05:50 PM
Damn it man! I wish I had the time y'all youngin's have!
Due to my work schedule I work out after work for an hour. Monday, wednesday, and friday are my cardio days which consists of the treadmill, eliptical, and bike. Usually my legs are burnt out and this includes the stuff I do at work and usually I'm on my feet at all times walking and lifting objects. Tuesdays and thursdays are usually my light cardio/lift days. Due to my current musclar shape it was recommended that I stay off the weights but I gotta hit them so I do high rep/low weight and its usually 3 sets of 20 on different weight machines. Cardio is the treadmill and either the bike or eliptical.
I may not work out as hard as y'all but just from doing this I improved alot especially when I do my cardio days because when it comes to resistance I max it out. The eliptical is set with the highest resistance and incline level for 4 min then drops to half of that for 4 min for 35 minutes. My legs have sculpted from this. The bike is started at level 10 resistence for 10 min then moved up to 11 and then 12 which last for 30 min but I keep my RPMs up over 80-85 and usually try to stay at 90. Again, my legs have seriously been toned from this. The run is just for time, I'm a sprinter so the distance running on the treadmill sucks for me. 1 week I'll do a mile, then a mile and a half, then 2 miles and so on up to 3 and then build back down.
I've dropped fat weight tremendously in a little bit of time and kept my muscle while toning at the same time.
I'm so strong in my upper body that when I do my pull ups at my RS 3-4 people have to stand on the pull up frame to stablize it while I do what I do.
The recruiters are like damn....but they know I fall off in the run due to me busting out in the half a mile and slowly burning out. I'll have a nice ass stretch but then I'll be dead last. I really just need to learn how to pace myself but anyways keep it up fella's/ladies!
Everybody does their own things. Nothing is bad, unless your not pushing yourself.
In boot they will build us up to far exceed any physical test. I like to think that if 1 fat body made it through with heart or 1 unmotivated athlete can make it, then I sure as hell can.
Bagwell916
01-27-11, 05:41 AM
Daily
Stretch
Mile & a Half Run
5 Sets, Max Pushups.
4 Sets, Max Pullups.
1 Set, Pyramid Pullups.
3 Sets, Crunches.
2 Sets, Leg Lifts.
5 Sets, Mountain Climbers.
5 Sets, Steam Engines.
3 Sets Incline Bench ; Regular Bench.
3 Sets Dumbbell's
--> Whatever I feel I'm lacking <--
Stretch.
It takes a just over 2 hours to get it all in. Here and there, I slack but I feel pretty confident and content going into Boot Camp.
Every 3 Days
3 Mile "Run" Jog. Haha.
PooleeGewarges
01-27-11, 06:41 PM
Daily
Stretch
Mile & a Half Run
5 Sets, Max Pushups.
4 Sets, Max Pullups.
1 Set, Pyramid Pullups.
3 Sets, Crunches.
2 Sets, Leg Lifts.
5 Sets, Mountain Climbers.
5 Sets, Steam Engines.
3 Sets Incline Bench ; Regular Bench.
3 Sets Dumbbell's
--> Whatever I feel I'm lacking <--
Stretch.
It takes a just over 2 hours to get it all in. Here and there, I slack but I feel pretty confident and content going into Boot Camp.
Every 3 Days
3 Mile "Run" Jog. Haha.
Can you say Over training? Listen, you are tiring yourself out by doing bench presses every single day, and doing pyramid pullups EVERY SINGLE DAY. Give your body some rest, try alternating. 3 days a week do some strength training, or pyramids, then do some running in between those days. Do not constantly work the same muscle groups EVERY DAY, it will only weaken you.
calebh180
01-27-11, 09:08 PM
Can you say Over training? Listen, you are tiring yourself out by doing bench presses every single day, and doing pyramid pullups EVERY SINGLE DAY. Give your body some rest, try alternating. 3 days a week do some strength training, or pyramids, then do some running in between those days. Do not constantly work the same muscle groups EVERY DAY, it will only weaken you.
yep he needs to mix it up just a lil, but I dont see any harm in running, pullups and crunches everday except weekends. thats what I do, but I mix up the routine everyday. Try out the armstrong pullup program. I just started that and its a great variety of pullup workouts for the weekdays but he is obviously not overworking himself if you take a look at his ist scores, thats a damn good ist if you asked me
ImpatientPoolee
02-09-11, 11:08 PM
Well I've gotten into a pretty solid routine, even though I do it in the late afternoon. It's improved my strength 100% in the last 4 months- *hint hint*.
Monday- 4 mile jog, 5 sets of 15 'negative' pull-ups (get a bar a little taller than your head and plant your feet flat on ground and pull-up over chin, dropping slowly. repeat) 5 sets of 15 push-ups. 2 sets of 50 sit-ups.
Tuesday- 3 mile jog, repeat.
Wednesday- off. rest for PT
Thursday- PT at RSS
Friday- 2 mile jog, repeat.
Saturday-2 mile jog HARD, repeat.
Sunday-off.
I've built up to this work-out over 4 months. it provides weight-loss and fat-burn while slowly building muscular endurance. great exercise and it has helped me quite a bit.
I take Omega-3 fish oil, multi-vitamin, fat-burners and a LOT of water everyday. Dramatic physical performance. I wouldn't suggest the fish-oil because that bothers people's stomachs sometimes, but a multi-vitamin and fat-burner everyday will help you with energy and focus.
Peace.
DudefromDiego
02-13-11, 09:02 PM
What schedule? :(
Saturday mornings with the RSS is as close as I get to a schedule. I got myself one of them fancy J-O-B-S in this economy, so while I am a bit of a fatbody, I still pass the IST, which until I quit, get fired or ship out, means that I at least have some kind of level of fitness.:yes: