Prior Navy Gal trying to get in shape for wtc. I think I can handle the run but, am worried about my upper body strength. Does anyone know how many pull ups girls have to do? Im also worried about the the 5k march with a pack on. Does anyone know how much the pack weighs?

I would get the perfect push. I really helped me out before i went. I would not worrry about how much the pack weighs. you will do a 3,5 and 8k march. 3 and 5 not to bad, The 8 will start to test, but then it over. We had one female soldier who really was having a tought time on the 8k. But she stayed with it and made it. you will march for 45 mintutes and then take a 10 minute break. until complete. But do indeed get the perfect pushup.

I've been doing the P90X workout. I saw it on an infomercial, Its pretty intense. Its a 90 day workout program. You can go to beachbody... google it. Edited per TOS - No outside links I feel its helped me out a lot on working out and preping for WTC.

This message has been edited. Last edited by: RakkasanDragon,

Hey check it out. You need to start building muscle memory. start doing push ups. Work your way up. The road marches are not bad at all. They are at a slow pace. When you do the 8K You will truck from the FOB to a range. Before you leave from the FOB you are able to unload a little weight from your ruck. There was only one female who fell out.(she had problems before we stepped out) You can walk pretty much at your own pace and they take breaks along the way. Cadre want you to make it...period! They will do everything they can to help you as long as they see you trying. Pt isnt all that hard. You HAVE TO PUSH YOURSELF. They give you the tools and you have to use them. If you need help they go out of there way to help you.

At a Slow pace and at your own pace?! Not 1/79 Bravo Battery

Athena.. Do you know how many push up you can do? also when do you leave? Basically start training like right now. Find out how many is your max push ups lets say 17(which is 60% up to age 31). Start by doing 5 sets maybe 8 push ups and then progressively do more as you get stronger. pretty simple, you just have to put it into action.

Based on the PT test the best 3 exercises I have found for upper body strength are: Pushups (different widths), Dips and Pullups. Like Miranda suggests, start with as many sets and reps of each as you are able to then work up from there.

There is nothing fancy or complex about these, just good solid strength building exercises...PLUS No Weights Necessary.

If you are looking for a good progression, google 100 pushups, and also 200 situps.

Both are good progression programs that you will start to see results quite quickly.

i would also suggest buying a protien mix from the health store or gnc it will build muscel faster, do about 2 or three shakes a day you need muscel for strengh and that comes from protien expecially if your in a hurry. im a bodybuilder trust me it will work.

quote:

Originally posted by 17911648:
i would also suggest buying a protien mix from the health store or gnc it will build muscel faster, do about 2 or three shakes a day you need muscel for strengh and that comes from protien expecially if your in a hurry. im a bodybuilder trust me it will work.

Being a bodybuilder myself, I have to agree with this suggestion, however, you need to be careful. You can gain weight. Need to find your balance and do it way before you ship out.

Geoff

Athena,
I trained with the army in 1992 as AF-SP(cop). We did push-ups. 50 minutes of class and pushups.
Started at 25 and by the end we were doing 50-100 at a time and hundreds per day. Then we ran during the next phase between everything.
These trainings are designed to pass so if you do any preparation and try while there, you will make it.
God Speed,
MJ

athena,

i just graduated the WTC course and i put up an entire bulletin titled WTC class 506-09, if you want to kno about the APFT... women are NOT required to perform pull-ups. you will however, have to do so many push-ups and sit-ups in an elapsed time of 2 min and you will have a 2 mile run, all of these factors will be graded by your AGE GROUP and whether you're going to AIT or back to a unit after WTC. i myself am in the youngest age group and a female, i had to perform 13 PU in 2 min, 47 SU in 2min and a 2MR in 19:42 your APFT score can be found ANYWHERE ONLINE....

you must pass at a minimum of 50% if u r going to AIT, if u r headed back to a unit, u have to pass at 60%...

you will have 3 total ruck marches, a 3k, 5k and 8k, they will all be in full battle rattle, which with your ruck and IBA and kevlar and weapon, altogether you are pulling about a good 40lbs , dont stress about it, just remember to hydrate, keep your canteens filled and just move at your own pace, as long as you keep moving, they wont get on you, the ruck marches are really simple...
shoot for the stars and best wishes!

PVT Tarr, Lauren J.
C Co TSB
42A

quote:

Originally posted by athena49:
Prior Navy Gal trying to get in shape for wtc. I think I can handle the run but, am worried about my upper body strength. Does anyone know how many pull ups girls have to do? Im also worried about the the 5k march with a pack on. Does anyone know how much the pack weighs?