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Now, he's cute! LOL

Bump - LISTEN UP!

quote:

Replace your shoes often it doesnt take long for a pair of running shoes to break down. Having shoes that are in good shape helps avoid small ticky tac injuries that irritate.

Hope this helps.

Hooter

To add to what Hooter said, whichever shoes you run in, you run in. Don't go diddy-bopping around the mall or school in them. Your PT shoes should be for that only. I have a pair of uber light shoes that I carry to and from the PFT start point. The support is only good for so long, don't wear them out faster by wearing them more then you have to.

One exercise that helped me drop my run time was doing Indian Runs (run singal filed and the rear man sprints to the front of the line) for 4-5 miles. It's a good endurance builder with quick sprints mixed in.

Sgt Alston

I got some pretty sweet Nike running shoes at the PX, they were only $60 but I love them, they're really light and supportive. But whatever you do make sure that they are actually RUNNING shoes.
And good luck to anyone that has knee problems, I never had any problems before I joined, but now my knees are pretty much destroyed. I still run 3,4, or 5 miles a day though so I would also advise anyone getting ready for boot camp to not make excuses when it comes to PT. When you get to boot camp they will not care if you're tired, thirsty, or whatever. If you are not dead or seriously maimed you will train, no matter what.

bump

i've decided to join the marines. but first must get myself back into shape. i just bought a pull up bar and figured out i cant do 1.. any exercises i can do to help strengthen those muscles?

I've always done my pullups with my palms facing away from me and I've always done wide grip pushups to help strengthen my lat and back muscles that are used during my pulls. Could be my imagination but it seems to work for me.

Bump.

Wannabees - start reading this thread from the beginning.

Awright, manatees, by the numbers.

1...

Gotta love it!

I'm sure you don't need to hear this, but thank you Deep Recon. I've been working on my Pt but I can't seem to get my upper body to develop as fast as my thighs have been. And your advice/instruction is helping. Now I just need to go to town to get the pull up bar. So with many thanks to you again. God Bless.

Now I know why some of you old farts hang out with the wannabes.

Playing with dollies and shait!

Ray

That ain't no dollie, mister.

That's an authentic R. Lee Ermey action figure.

quote:

Originally posted by 19thCenturyLady:
I'm sure you don't need to hear this, but thank you Deep Recon. I've been working on my Pt but I can't seem to get my upper body to develop as fast as my thighs have been. And your advice/instruction is helping. Now I just need to go to town to get the pull up bar. So with many thanks to you again. God Bless.

That's normal for females, 19th...it's how our bodies are made.

You're correct to start focusing on your upper body more, but not just with the pull-ups. Try doing some other forms of exercises to build up the other muscles in your upper body.

Dips are good; I used to do reverse Push ups - get into a hand stand against a wall, and try to do some push ups that way orrrr...on a sit up board/weight stand that you can adjust the back at different angles and do push ups from the bottom, up {against gravity, is where I am going with this}.

Use a low chair or table and sit facing away from the flat area. Place your hands on it and start doing push ups with your hands/arms behind you. These are referred to as "Foot Locker" Push ups and they will build up your triceps...and they WILL hurt in the beginning.

Start with 10-20 reps at a set, keeping your abs sucked in, back straight, breathing in on the way up and exhale on the way down. This goes for ALL the exercises I told you about.

BTW - when you practice your Marine Corps push ups; the 4-count, hands at your side, feet together, back straight, touch your chest to the floor...DON'T BEND YOUR KNEES...this is NOT going to help you get ready or make you stronger.

And try not to race through them; doing them fast doesn't help build muscle or make you bad azz, in fact...the slower and more focused you are on them...the more you will feel the burn EVERYWHERE in your upper body...

..Good luck to you,
Thia

It's bump time.

Take it from the top, manatees.

Thank you Sgt Cyns. I will work on these a.s.a.p. I've been doing 100 push ups a day and 100 situps a day as well. Since my legs have developed much faster than my arms I've bumped up the push-ups to 200. So these new ones you suggested are greatly appreciated. Now I just need to purchase a pull-up bar. My arms look funny with all the muscle on the back! Haha!

quote:

Originally posted by 19thCenturyLady:
Thank you Sgt Cyns. I will work on these a.s.a.p. I've been doing 100 push ups a day and 100 situps a day as well. Since my legs have developed much faster than my arms I've bumped up the push-ups to 200. So these new ones you suggested are greatly appreciated. Now I just need to purchase a pull-up bar. My arms look funny with all the muscle on the back! Haha!

Do you know what "dips" are? If not, I'm sure someone at the gym you go to would be more than willing to help you... And, while at the gym, use the rowing machine; great aerobic work out and GREAT for your lats and back as well as strengthening your legs.

I would also recommend the forearm press weight machine (where you press your forearms together in front while sitting, padded forearms and weights in back of you. Great for your abs, back and forearms); a variety of curls with dumbbells w/LOTS of resistance training to build up muscle/endurance. The slower you do resistance training, the more your muscles will work and the higher your endurance will be.

BTW - These push ups; are they four count Marine Corps push ups, or one - two...two - two? Straight legged, or bent knee? Are you doing them in sets? Are you rushing through them?

And, the Marine Corps does "crunches" now, so focus on those instead of sit-ups so you don't get any bad habits in that area.

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From the MCO P6100.12 W/CH 1 Long Title: MARINE CORPS PHYSICAL FITNESS TEST AND BODY COMPOSITION PROGRAM MANUAL (SHORT TITLE: MCPFTBCP)

MCPFTBCP

CHAPTER 2

PHYSICAL FITNESS TEST (PFT)

SECTION 1: TESTING PROCEDURES

2101. EXECUTION OF THE PFT

c. Abdominal Crunch. The goal of the abdominal crunch event is for a Marine to execute as many proper and complete crunches within the prescribed time limit.

The procedures are:

(1) 2-minute time limit.

(2) On a flat surface, Marines will lie flat on their back with shoulder blades touching the deck, knees will be bent, and both feet will be flat on the deck.

2-7

2101 MCPFTBCP

(3) The arms will be folded across the chest or rib cage with no gap existing between the arms and chest/rib cage. Both arms must remain in constant contact with chest/rib cage throughout the exercise.

A single repetition consists of raising the upper body from the starting position until both forearms or elbows simultaneously touch the thighs, and then returning to the starting position with the shoulder blades touching the deck.

(4) The buttocks will remain in constant contact with the deck throughout the event. No arching of the lower back or lifting the buttocks is permitted.

(5) An assistant may be used to hold a Marine's legs or feet, at or below the knees in whatever manner that is most comfortable for the Marine. Kneeling or sitting on the Marine’s feet is permitted.

(6) A repetition will be counted when an accurate and complete abdominal crunch is performed.

One more suggestion; when you work on your "pull ups"...alternate between "palms out" one set, then "palms in" one set. This will also work different muscle groups. Just because the Marine Corps doesn't require the females to do pull-ups for the PFT, doesn't mean we shouldn't be able to do them...

Hope this will help you and anyone else interested.

DEEP!! You fall out on the run, man?!

Git your bald head back here and lead these Wannabe's to get in Shape, Marine!!

I'm just yer back up...

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Originally posted by SgtCyns_New_Beginning:
DEEP!! You fall out on the run, man?!

Deep don't play dat.

as far as swim qual, do you get time to build up stamina or is it just an "ok maggots jump in the pool and swim!"? Also, I have been unable to find the requirements for a 1st class swim qual, can someone please post this? And lastly, please forgive my ignorance, but is it just laps in a pool or what? I swim on the regular but I would like be prepared for what is to come, thank you to all who reply...