My Marine Corps PFT workout schedule.

[Pile of Jews]

I made this to get me in extreme shape and get me ready for my PFT, because I plan on passing with 1st class. I did not make a running schedule because I can already run 3 miles in under 18 minutes. But tell me what you think of this 3 day workout plan. Mind you, this is all callesthetics, not weight lifting, I dont need to get big, I just need to be strong.


Day 1: Chest and Triceps

Close pushups: 1 warm up set (15-25), 2 more sets, but keep going until total failure

Wide pushups: Keep going until total failure

Diamond pushups: Again, keep going until total failure


Day 2: Legs and Back

Boot Beaters: 1st set- 25, 2nd set- 40, 3rd set- going until failure

Pull-ups (Palms facing me): 1st set- 5 to 10, 2nd and 3rd sets- again, done until failure.


Day 3: Calves and Abdominals

Jumping Jack: 1st set- 25 reps, 2nd and 3rd sets-50

Crunches: 1st set- 20, 2nd and 3rd sets- Between 30 & 40



or

[Nuclear Rape]

Originally Posted by Pile Of Jews

I made this to get me in extreme shape and get me ready for my PFT, because I plan on passing with 1st class. I did not make a running schedule because I can already run 3 miles in under 18 minutes. But tell me what you think of this 3 day workout plan. Mind you, this is all callesthetics, not weight lifting, I dont need to get big, I just need to be strong.


Day 1: Chest and Triceps

Close pushups: 1 warm up set (15-25), 2 more sets, but keep going until total failure

Wide pushups: Keep going until total failure

Diamond pushups: Again, keep going until total failure


Day 2: Legs and Back

Boot Beaters: 1st set- 25, 2nd set- 40, 3rd set- going until failure

Pull-ups (Palms facing me): 1st set- 5 to 10, 2nd and 3rd sets- again, done until failure.


Day 3: Calves and Abdominals

Jumping Jack: 1st set- 25 reps, 2nd and 3rd sets-50

Crunches: 1st set- 20, 2nd and 3rd sets- Between 30 & 40



or

Palm-in "chin ups".. also called underhand, is mostly biceps. So, fail.

[Pile of Jews]

Originally Posted by Nuclear Rape

Palm-in "chin ups".. also called underhand, is mostly biceps. So, fail.

If you're doing them with your palms close together, Im talking farther apart so you're using more of your back than biceps.

[Nuclear Rape]

http://www.exrx.net/WeightExercises/...andChinup.html

That explains it better than I could.

[Dave]

You should get pretty strong if you work 150%. Get a lot of sleep too.

[a334jv2df]

Cardio is going to be the most important aspect. If you can run 3 six minute miles you're in great shape.

Three miles in 18 minutes is 1st class right? 20 pull ups?

Squats, power cleans should be the two and only two barbel exercises.

Jumping plyometric drills

HIIT

Heavy bag work

[Freelance Tax Collector]

Originally Posted by Nuclear Rape

Palm-in "chin ups".. also called underhand, is mostly biceps. So, fail.

On the PFT the corps lets you do it either way. With chinups I hit 25-30 every time, but with pull ups its usually around 15.

Dude, getting 1st class on the PFT isn't some great mark of physical prowess. Most people get 1st class, and if you don't you get put into remedial PT. Seriously, 100 crunches in 2 minutes, and it counts for a 1/3 of your score. 20 pullups or chinups is max, and an 18 minute 3 mile. It would be disgraceful to get less than 275.

[a334jv2df]

A three mile at 6 minute pace is somewhat of a feat. The crunches and pull ups should be a non issue. Honestly the tasks are so specific that you should train directly. That is, run 3 miles, do pull ups and crunches. If you can do a 3 mile 6 minute, 20 pull ups, and however many crunches then, and only then, should you move on to something else. That something else should be high intensity IMO. The marines is mostly about endurance but being powerful and explosive is can save your life

[Freelance Tax Collector]

Originally Posted by TheHateMachine

A three mile at 6 minute pace is somewhat of a feat.

True. Also remember that every track is different, your score will fluctuate accordingly. Down at MCRD they have a (mostly) paved track which got me a time of 19:20 on my best run. Up here in the mud, my best has been 21:05 or so (for some reasons they keep picking days to run PFTs right after rainstorms the night before, and there is mucho mud), if you happen to run with the sniper platoon, you'd be throwing some hills in there too.

[dead]

You better RUN YOUR ASS OFF.

[dead]

Originally Posted by dead

RUN YOUR ASS OFF.

Sorry for the intentional double post, but seriously! 75% of your PT will be running.