Author Topic: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )  (Read 508498 times)

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Offline daftandbarmy

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #525 on: February 08, 2015, 19:13:20 »
I'm scheming up a test where we complete the load bearing march, then do the FORCE Fit immediately afterwards, wearing body armour and helmets.

Correct me if I'm wrong, but it should only take a maximum of 3 hours I'm thinking.

Together, that sounds like a good infantry/combat arms test. What do you think?
"The most important qualification of a soldier is fortitude under fatigue and privation. Courage is only second; hardship, poverty and want are the best school for a soldier." Napoleon

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #526 on: February 08, 2015, 20:35:48 »
I'm scheming up a test where we complete the load bearing march, then do the FORCE Fit immediately afterwards, wearing body armour and helmets.

Correct me if I'm wrong, but it should only take a maximum of 3 hours I'm thinking.

Together, that sounds like a good infantry/combat arms test. What do you think?

Not bad at all. Instead of the LBM I'd go with 60 lbs, 8km, at a pretty quick clip (one because its better PT and two so it doesn't take all day). Followed by the FORCE in full kit is a good add-on and good way to get something out of the FORCE.
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Offline cryco

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #527 on: February 08, 2015, 23:27:15 »
Hey Ballz, I took a closer look at your incentive targets and realized, I'd have to do 5 deadlift reps at 400lbs and 300lb for the squat. That's pretty intense. Is this something your men and women frequently achieve? I like to think I'm pretty strong but squatting 3 plates and deadlifting 4 is something I've only done at my prime, when I used to hit the gym 5 days a week.

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #528 on: February 09, 2015, 22:22:52 »
Hey Ballz, I took a closer look at your incentive targets and realized, I'd have to do 5 deadlift reps at 400lbs and 300lb for the squat. That's pretty intense. Is this something your men and women frequently achieve? I like to think I'm pretty strong but squatting 3 plates and deadlifting 4 is something I've only done at my prime, when I used to hit the gym 5 days a week.

Assuming you are 230 lbs from your previous post.... You'd have to bench for 205 for 5 reps, squat 305 for 5 reps, deadlift 410 for 5 reps. 7 Chin-ups, and a 5km run < 23min.

We haven't done any testing for it yet, the first test is scheduled for March 26th (this has been ongoing since Jan 5, first day back to work in the New Year), so no one has done it yet. Doing a straw pole, there was no one in the platoon that felt they could do it when we first started, but a few could do 4 out 5.

It is not unachievable. Even the PSP staff, who expressed some concerns with having guys do this, said the goals of 1, 1.5, and 2x bodyweight were pretty reasonable. When you start putting those numbers up, you at the begging of "intermediate" powerlifting. Same with the run, a sub-23 5km run is by no means unachievable for any human being. The combination of all 5 means you are someone who takes your training seriously and probably have been for a while.

Remember, this is a fitness incentive for my platoon meant to reward those who are very fit, the CO is personally giving a day off work for attaining this standard, it is not meant to be easy. I don't expect more than 2 people to attain 5/5 this March 26th, and I sure won't. But, the test will ran every 3 months, so if one can only achieve 4/5 this time around, he can probably get to 5/5 next time around (end of June). It definitely is a S.M.A.R.T. goal, depending on your current fitness level it may not be achievable in 3 months but for most in my platoon, if they put the effort in, I would bet they can achieve it in 6 - 9 months.


Personally the biggest problem I am having with it is trying to maintain my running while putting up the weights... I find when you start lifting heavy and doing 5 reps, etc, your legs start to seize up faster than usual when you run. Those focussing on running and trying to maintain their ability to put up the weight are having an easier time with it from what I can tell.
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Offline cryco

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #529 on: February 10, 2015, 10:20:45 »
Ok, makes sense; you are rewarding that with a paid day off and one week of PT on your own time. It is challenging though. I could never come close to that time for the 5k when lifting weights in that range. I'm in the midst of a 5x5 lift program now to break some new highs, but my running is suffering (weighing 230 doesn't help my running)
Either way, I can appreciate the goals you set for them. Good stuff.

Offline daftandbarmy

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #530 on: February 10, 2015, 13:35:30 »
Not bad at all. Instead of the LBM I'd go with 60 lbs, 8km, at a pretty quick clip (one because its better PT and two so it doesn't take all day). Followed by the FORCE in full kit is a good add-on and good way to get something out of the FORCE.

I like the idea of chopping it to 8kms. We could easily do this in the course of a single parade night then.
"The most important qualification of a soldier is fortitude under fatigue and privation. Courage is only second; hardship, poverty and want are the best school for a soldier." Napoleon

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #531 on: March 17, 2015, 22:07:49 »
Within the past month I have been jogging outside to get back in shape. I used to be able to run ten kilometers with no problem, but recently I noticed that after one kilometer my chest is killing me. I am extremely fit when it comes to weightlifting, so when I am done jogging my legs and arms are not hurting at all.
your chest soreness could just be a problem with frequency, I know that for me taking just three days off regular exercise makes my chest hurt as well.

Offline Loachman

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #532 on: March 18, 2015, 12:06:01 »
After eleven years, RJG has likely found the cause of his problem and had it cured, or died from it.

We await your responses to posts from 2003 with unimaginable eagerness.

Please define "joning". I am unfamiliar with the term.

Offline Good2Golf

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #533 on: March 18, 2015, 13:33:11 »
...Please define "joning". I am unfamiliar with the term.

I think he/she meant to say "jonesing."

Offline Loachman

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #534 on: March 18, 2015, 14:19:55 »
Urban Distionary does indeed offer some explanation.

http://www.urbandictionary.com/define.php?term=Joning

Joning: "Making fun of a person to the point where they laugh uncontollably (or either feel like crying) <--- usually this one.
Usually just sayin' ridiculous crap that comes off the top of your head. The truest jones are the funniest ones.
The worst is group joning. Its halarious (sic - Urban Dictionary contributors should use real dictionaries to check their spelling) when you're high."

Offline RussTheMann

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #535 on: March 18, 2015, 20:21:34 »
Hi everybody,

Im currently finishing up my 2nd year of university, and I  have my eye set on joining the forces; most likely going in as an NCM as I feel that I'd much rather become 'one of the boys' and at least at this point from the outside looking in, try and take some more advanced courses to fulfill my service to Canada.
I'm playing varsity level rugby for my university here in BC in the Premier division (for any of you rugby guys out there you know the ferocity of this league), and Ive always been an extremely  fit person. I can run 2.4 km (1.5 miles) in 9:35, 8 km in 37 minutes, do around 50 pushups before my arms start to quake (thats elbows lateral, not army pushups mind you), and a number of other numbers that probably really don't matter.
Assuming I can retain these levels of anaerobic capacity and get accepted into BMQ, will this level of fitness be diminished in any way? I don't want to sound like someone sitting on a high horse but I know how important it is to be extremely fit going into BMQ for infantry trade, so if possible I'd like to retain these levels once going to infantry school (assuming I make it through BMQ with no injuries). Any tips or tricks, questions or sheer slap-in-the-face answers are greatly appreciated!

Cheers  :salute:

Offline RussTheMann

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #536 on: March 18, 2015, 22:00:39 »
Ahhh thanks,
I've pretty much got the nutrition and physical aspects on point due to my regular training with my sport team, but greatly appreciated!

Offline Al101

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #537 on: June 16, 2015, 06:20:29 »
Hey guys,

I wasn't exactly sure where to put this... I thought of making a thread on the "Recruits Only" but I figured making a thread somewhere else, where people with over 250 posts can reply to, would help me out better.

Anyways. I'll get to the point. I'd like to show my workout routine, as well as my studying stuff just to get some advice to see if I'm doing something wrong or if I could do something different, maybe better. I have recently changed it up, so some of these are relatively new to me, so I'm not exactly very good at them just yet. Allow me, then!

My daily routine consists of:
After wake up and before sleep. Hand grips.
Morning - Power Yoga. From 430am.
Afternoon - Chopping Wood 30min, then Skipping Rope 30min. From 4-5pm.
Evening - Weights/Bodyweight Exercises. From 9-10pm.

Allow me to explain these in detail!

Hand Grips. 55 Handgrips each side, each hand. After waking up, and before bed. Increasing by 5 every week until 75 or 100. (We'll see when we get there.)
1st – Both hands top
2nd – Both hands bot
3rd – Right Hand top then bot
4th – Left Hand top then bot
I've found a picture of what I use: https://www.google.ca/search?q=Hand+Grips&biw=1920&bih=955&source=lnms&tbm=isch&sa=X&ved=0CAYQ_AUoAWoVChMIovue8e-TxgIVgjGICh1ZEwP4#imgrc=88Nw-B6akUMN4M%253A%3ByX5_SdiuScImWM%3Bhttp%253A%252F%252Fwww.reflexpainmanagement.com%252Fimages%252Fcategories%252FFoam%252520Hand%252520grips.jpg%3Bhttp%253A%252F%252Fwww.reflexpainmanagement.com%252Fexercise-and-strengthening-aids-c-66.html%3B650%3B650
Apologies for the massive link, but just in case people were wondering. Also, if you don't know what I mean by "top" and "bot". I just mean I flip it upside down (bot). I have no clue if it has any difference, but why not?


Morning. Power Yoga. Pretty self-explanatory. I usually do it for over an hour. Nothing else I can say, to be honest. It definitely sucks to do it but afterwards, I'm not even slightly sore, I love it.

Afternoon. This is something new that I added to my routine. It definitely helped me out a lot, in terms of grip and whatnot. Skipping Rope, I'm fairly new to it as well. I cannot yet do 30mins in ONE go, but whenever I mess up, I just restart and keep going until the 30 minutes is up.

Evening.
Monday/Wednesday/Friday - Weights at the gym. Adding 5lbs per week until I can't no more. My routine below:
Squats - 5x5
Bench Press - 5x5
Overhead Press - 5x5
Barbell Row - 5x5
Deadlift 1x5

Now, you may notice I use the 5x5, and it seems some people say, "You shouldn't do all of those in the same day!" or "You shouldn't do that many deadlifts after!". Truthfully, it works for me, and I have been doing these for months. No sign of overtraining or anything bad.

Tuesday/Thursday/Saturday - Bodyweight exercises. It is quite simple but I've added some variety there. This is also a newly, improved routine. My routine below:
10 Reg Push Ups, 2nd Inverted, 3rd Diamond, 4th Inverted, 5th Explosive
10 Jumping Jacks
10 Burpees
10 Reg Squats, 2nd Lateral Lunges, 3rd Reg Squat, 4th Lateral Lunges, 5th Reg Squat
10 Crunches, 2nd Circles, 3rd Single Leg Lift, 4th Single Leg Circles, 5th Pulsators
30sec Reg Plank, 2nd Star Plank, 3rd Reg Plank, 4th Star Plank, 5th Reg Plank

That's one set. Complete 5 sets in total. Increasing by 1 rep each/5 sec every week until I see fit to stop.

Now you may notice I do not have any actual RUNNING. That's when advice would go well. I realize we'll be doing lots of running, but I can't help to notice I'm doing quite a hell of a lot of cardio which is not just stationary cardio, but rather moving the entire body, much like running. Also, I do not have any Pull Ups. That would be because I do not have a machine, nor is there a park around here with anything for me to hang on, and I'm just making up excuses. I hate pull ups. I will fix it. I will add them to my program.

Keep in mind, I've been doing these for some time now, and I am in no way exhausted by the end of the day. I mean, yes, I'm sore as should be expected, but I could keep going. I don't believe I am overtraining as there hasn't been any signs. Please let me know if this workout routine is good enough, and what should/could be changed, if necessary. I am also eating healthy every day, not to worry!


Now in terms of Studying...

I've applied to the military before, back in 2013, but I failed because I wasn't taking anything serious in my life. Nothing at all. I was told I failed by one point, which really sucks but I'm glad that it happened. Some time after that, I finally started to... "try again". So at the moment, I do the following:

I'm using study sheets that contains advanced english words with their meanings and uses in a sentence. (about 25 pages, I believe).
I'm also using study sheets for Math that I had printed from before, which contains a multiplication table, fractions and etc. Gotta remember the basics. Division is actually very difficult for me as it was extremely different in Brazil, so I'm trying to... learn to do it in my head, because it's actually quite confusing when writing it down.
I've been using websites like Math.com and Khanacademy.org for Math. I'd like to try and get 100% completion on all of the topics in KhanAcademy.org so that I can print that out and show it to them as I have to provide "proof" that I've been actually studying and whatnot in order to -TRY- and get a 2nd chance. (Which, by the way, they REALLY need to update their main website about that and other things)
I've been reading self-help books for some general knowledge of anything and everything (Why not?) as well as GED books to keep it fresh.

I'm hoping to reapply in maybe... I don't know, 2-3 months from doing all of this, without missing anything and whatnot, since I have modified it. By the way, forgot to mention. Infantry NCM is my chosen profession.

Please let me know what you think, any advice/tips would be great.

Thanks!
Recruiting Center: CFRC Hamilton
Regular/Reserve: Regular
Officer/NCM: NCM
Trade Choice 1: Infantry Soldier
Trade Choice 2: Armoured Soldier (removed)
Trade Choice 3: Boatswain (removed)
Application Date: Sometime in 2013
First Contact: Sometime in 2013
Aptitude Test: Nov 6 2017 (passed)
Medical: Jan 22 2018
Med Fit: Oct 25 2018
Interview: Jan 22 2018 (passed)
Position Offered: Pending
Enrollment/Swear in: Pending
BMQ: Pending

Offline mariomike

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #538 on: June 16, 2015, 08:37:56 »
I wasn't exactly sure where to put this...

Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
http://army.ca/forums/index.php?topic=23364.400

Now in terms of Studying...

I've applied to the military before, back in 2013, but I failed because I wasn't taking anything serious in my life. Nothing at all. I was told I failed by one point, which really sucks but I'm glad that it happened.

Canadian Forces Aptitude Test (CFAT) FAQ 
http://army.ca/forums/index.php?topic=23193.0

I'm also using study sheets for Math that I had printed from before, which contains a multiplication table, fractions and etc. Gotta remember the basics.

?MATH?
http://army.ca/forums/index.php/topic,109763.msg1214925.html#msg1214925
Reply #8

By the way, forgot to mention. Infantry NCM is my chosen profession.

CFAT infantry score 
http://army.ca/forums/index.php/topic,110464.msg1227847.html#msg1227847
« Last Edit: June 16, 2015, 09:33:20 by mariomike »

Offline Al101

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #539 on: June 16, 2015, 12:58:28 »
Mariomike,

Thanks for your reply. I have already picked this entire website clean, I was looking for more of a personal opinion on how I'm going about things.

Thanks, either way.
Recruiting Center: CFRC Hamilton
Regular/Reserve: Regular
Officer/NCM: NCM
Trade Choice 1: Infantry Soldier
Trade Choice 2: Armoured Soldier (removed)
Trade Choice 3: Boatswain (removed)
Application Date: Sometime in 2013
First Contact: Sometime in 2013
Aptitude Test: Nov 6 2017 (passed)
Medical: Jan 22 2018
Med Fit: Oct 25 2018
Interview: Jan 22 2018 (passed)
Position Offered: Pending
Enrollment/Swear in: Pending
BMQ: Pending

Offline mariomike

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #540 on: June 16, 2015, 14:12:14 »
I was looking for more of a personal opinion on how I'm going about things.

Without knowing you, it's difficult to say what is the best personal fitness routine for you.
You may wish to add yours to the Physical Fitness (Jogging, Diet, Cardiovascular, and Strength ) mega-thread.

Good luck on your CFAT re-test.
« Last Edit: June 16, 2015, 14:19:07 by mariomike »

Offline Al101

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #541 on: June 16, 2015, 15:21:20 »
Gotcha.

Thanks very much. Just posted there.

Apologies if I made this thread in the wrong place.
Recruiting Center: CFRC Hamilton
Regular/Reserve: Regular
Officer/NCM: NCM
Trade Choice 1: Infantry Soldier
Trade Choice 2: Armoured Soldier (removed)
Trade Choice 3: Boatswain (removed)
Application Date: Sometime in 2013
First Contact: Sometime in 2013
Aptitude Test: Nov 6 2017 (passed)
Medical: Jan 22 2018
Med Fit: Oct 25 2018
Interview: Jan 22 2018 (passed)
Position Offered: Pending
Enrollment/Swear in: Pending
BMQ: Pending

Offline Humphrey Bogart

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #542 on: June 16, 2015, 17:12:00 »
Hey guys,

I wasn't exactly sure where to put this... I thought of making a thread on the "Recruits Only" but I figured making a thread somewhere else, where people with over 250 posts can reply to, would help me out better.

Anyways. I'll get to the point. I'd like to show my workout routine, as well as my studying stuff just to get some advice to see if I'm doing something wrong or if I could do something different, maybe better. I have recently changed it up, so some of these are relatively new to me, so I'm not exactly very good at them just yet. Allow me, then!

My personal feeling is you're trying to do to much without a specific goal in mind.  You need to understand the difference between training and exercise.

Exercise is defined as:  activity requiring physical effort, carried out especially to sustain or improve health and fitness.

Training is defined as:  to get oneself into condition for an athletic performance through exercise, diet, practice, etc

Now the two meanings are very similar; however, they are different as one is general and the other is specific.  You will get in better shape exercising, there is no question; however, is it necessarily the shape you want to be in?  This is where training comes into play.  A pushup is an exercise, doing a set number of pushups in a circuit for time is training.  In essence, training is a prescription with the aim of achieving a certain affect.  In your case, preparing you to enter the military as an infantry NCM.

So how would I rate your program?  As an infantry officer I would say it needs some work.  I stand by my statement that you are doing too much without enough prescription and at the end of the day you're turning the wheels really fast but not getting anywhere.

Let me elaborate:

Quote
Monday/Wednesday/Friday - Weights at the gym. Adding 5lbs per week until I can't no more. My routine below:
Squats - 5x5
Bench Press - 5x5
Overhead Press - 5x5
Barbell Row - 5x5
Deadlift 1x5

Ok your weightlifting, what are the numbers you're putting up.  You could be doing 5x5 but I can't evaluate your program if I don't know what you are actually lifting?  I also need to know how much strength you have gained from where you started to where you are now? 

Also, those people who told you not to do all those exercises in one day are right and the reason you shouldn't is because you aren't optimizing your maximum lifting potential by doing so.  5x5 is a good program, I've used it before myself but you need to split up the workouts to achieve the maximum benefit.

You should be doing an A/B split

Workout A:

Squats
Bench Press
Rows (Really should be doing Powercleans but I know they are difficult to learn)

Workout B: 

Squats
Overhead Press
Deadlift

You altnernate between A/B workout to give your muscles maximum time to recover, otherwise you are going in circles.  if the purpose of your training is to get stronger, doing every single lift in one day is not a good idea and I highly doubt you are making big gains in terms of strength.  If you are making gains it's because your a novice lifter which we like to call the novice effect in weightlifting, i.e. you'll get better no matter what you do but again this is training and not exercise so you need a prescription to achieve the best results.

Quote
Tuesday/Thursday/Saturday - Bodyweight exercises. It is quite simple but I've added some variety there. This is also a newly, improved routine. My routine below:
10 Reg Push Ups, 2nd Inverted, 3rd Diamond, 4th Inverted, 5th Explosive
10 Jumping Jacks
10 Burpees
10 Reg Squats, 2nd Lateral Lunges, 3rd Reg Squat, 4th Lateral Lunges, 5th Reg Squat
10 Crunches, 2nd Circles, 3rd Single Leg Lift, 4th Single Leg Circles, 5th Pulsators
30sec Reg Plank, 2nd Star Plank, 3rd Reg Plank, 4th Star Plank, 5th Reg Plank

That's one set. Complete 5 sets in total. Increasing by 1 rep each/5 sec every week until I see fit to stop.

So by doing this type of workout every Tuesday/Wednesday/Saturday you've basically nullified any potential gains in strength you would have made had you simply used the day to rest the muscle groups you are targeting because you already stressed them out to the maximum doing 5x5 the day before.  Doing squats again after you've already done heavy squats the day before is a really dumb idea tbh.  if your going to do that than there is really no point in even lifting weights as your weight workout is basically becoming an endurance workout and again is it the right kind of endurance?

A better idea would be to add pushups, chinups/pullups and core after your strength workout.  In weightlifting we call these accessory exercises as they aide in your strength progression by targeting specific muscle regions in a different way to create a stimulus.  It's this stimulus and confusion that allow your muscles to get stronger.

My suggestion would be to drop your Tuesday/Thursday/Saturday program and add some accessory exercises to your weightlifting program.

A common way to do this would be:

Workout A
Squats
Bench Press
Rows
Pushups 3x to Failure
3x12 Reverse crunches (you can look this up)

Workout B
Squats
Overhead Press
Deadlifts
Chinups/Pullups 3x to Failure alternating every workout
3xPlanks 60sec to start.... increase a little every workout

Now you are doing what you just did before only you are leaving time for proper recovery which is going to make you stronger.  The stronger you are, the better you will be.  If you can lift 2x your bodyweight 5 times, you'll be able to crank off pushups, squats, chinups like nobodies business.

Quote
Now you may notice I do not have any actual RUNNING. That's when advice would go well. I realize we'll be doing lots of running, but I can't help to notice I'm doing quite a hell of a lot of cardio which is not just stationary cardio, but rather moving the entire body, much like running. Also, I do not have any Pull Ups. That would be because I do not have a machine, nor is there a park around here with anything for me to hang on, and I'm just making up excuses. I hate pull ups. I will fix it. I will add them to my program.

Keep in mind, I've been doing these for some time now, and I am in no way exhausted by the end of the day. I mean, yes, I'm sore as should be expected, but I could keep going. I don't believe I am overtraining as there hasn't been any signs. Please let me know if this workout routine is good enough, and what should/could be changed, if necessary. I am also eating healthy every day, not to worry!


Here is the thing, as an infanteer, you need to become the jack of all trades.  You need to be able to benchpress two plates with ease but you also need to be able to run and have a high level of cardiovascular endurance.

RUNNING is a necessary evil of the profession so you need to start doing it and learn to love it because you will be doing a lot of it.  Now there are different ways to train for running.  When people think of running, they think of going for a long, slow jog usually.  This is one way to train but is it the most effective?  In my experience not really. 

There are two types of exercise when we talk cardiovascular fitness, anaerobic and aerobic.

Aerobic literally means "relating to, involving, or requiring free oxygen"  while anaerobic literally means "living without air"

Now how does this relate to training?  There is a saying I've often heard in the military that "if you can run 5km, you can run 20km" now this isn't necessarily true; however, what they mean to say is if you can muster up the energy to run 5km you can probably run 20km albeit at a far slower pace.  Decreasing the time it takes for you to run 20km is where anaerobic fitness comes in. 

Anaerobic fitness is basically short duration, high intensity exercise designed to force your muscles to push themselves for longer periods of time.  In the military you need both anaerobic and aerobic fitness although we as an institution, much to our detriment, tend to only focus on the aerobic side of the house. 

I noted that you're skipping, skipping is great exercise and also great for both aerobic and anaerobic fitness.  You can also get creative with it by doing double-unders, crosses, different foot patterns, etc... so I would stick with it; however, I would shift your skipping to days you aren't lifting weights.  Maybe skip for 5 minutes as a weight warm up to get blood flowing but no more on those days.

I also wouldn't do it every single cardio session you have.  A great way to get in shape cardiovascularly is with High Intensity Interval Training (HIIT).  An example would be going for a 5km run and sprinting 200m, jogging 200m, and keep that up for the whole 5km.  It doesn't take long and you will stimulate both the aerobic and anaerobic systems at the same time.

You could also do sprints on a track 200m sprint, jog 200m, repeat 10x... etc...  I personally hate running, but am actually very good at it mostly because of all the HIIT I do. 

You need to be doing this sort of exercise if you plan on being in the infantry.  This is the type of stuff you will be doing.  Doing a Section Attack is much like high intensity interval training.  You also need to do a better job programming your training.  Most people have a tendency to want to do everything but you need to realize that you can't and you need to program accordingly.

Any questions, don't hesitate to ask.

« Last Edit: June 16, 2015, 17:22:18 by RoyalDrew »

Offline RelentlessTsunami

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #543 on: June 16, 2015, 18:26:13 »
The above post is good the only part I disagree with is his split layout. You shouldn't be doing squats on the same day as bench as you will not get the best benefit out of one or the other, also doing back before press will lower your press numbers.

 Full body workouts are fine for a beginner, otherwise you can either do Upper/Lower split or more preferably Push/Pull/Legs. I personally do Upper/Lower split because it works for me, you need to find what works for you, but I suggest Push/Pull/Legs.

Workout A:
Bench Press/Variations
Overhead Press
Dips/Pushups
Any chest/tri/shoulder accessory you want

Workout B:
Squats
Any accessory leg movements you want to do

WorkoutC:
Deadlift (Stiff/RDL if you do front squat, otherwise conventional fine)
Rows
Pullups
Any Back/Bicep accessory movements you want to do

Offline Humphrey Bogart

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #544 on: June 16, 2015, 19:01:55 »
The above post is good the only part I disagree with is his split layout. You shouldn't be doing squats on the same day as bench as you will not get the best benefit out of one or the other, also doing back before press will lower your press numbers.

 Full body workouts are fine for a beginner, otherwise you can either do Upper/Lower split or more preferably Push/Pull/Legs. I personally do Upper/Lower split because it works for me, you need to find what works for you, but I suggest Push/Pull/Legs.

Mark Rippetoe, Bill Starr, Mehdi and other prominent strength coaches would surely disagree with you but I digress.  Squat is the building block of all lifts, your legs also make up roughly 50% of your body so you should work them every lifting workout.  We aren't working out to look good after all, if your doing it for those reasons, this isn't the thread for you.

In any case, OP should try to get as strong as possible then harden himself up with a healthy dose of HIIT and some austere physical training.  Think Rope Climbing, Rucking, Tire Flips, Jerry Can Carries, etc.... 

I won't get into a debate on this thread about what peck deck you should be doing/not doing/ how many curls you can do.  It's truly a waste of time.  Plenty of gym monkeys have made truly crap infantry soldiers, seen em with my own eyes and commanded a few. 

I agree with your point though that you need to figure out what works for you.
« Last Edit: June 16, 2015, 19:22:08 by RoyalDrew »

Offline Al101

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #545 on: June 16, 2015, 19:16:51 »
Hello!

RoyalDrew and RelentlessTsunami, thank you for your advice.

I have fixed my workout schedule, hopefully for the best. I'd love some new insight into it, and I do apologize if I blatantly just copied it outright.

Power Yoga in the morning.

55 Handgrips each side, each hand. After waking up, and before bed.
1st – Both hands top
2nd – Both hands bot
3rd – Right Hand top then bot
4th – Left Hand top then bot

Monday/Wednesday/Friday, alternating A/B/A, B/A/B.

I walk 3km to the gym there and back, and I also stretch before leaving the house and once I change in the gym. I figure that’s enough to get me warmed up.

Workout A
Squats, 5 sets of 5
Bench Press, 5 sets of 5
Power Clean, 5 sets of 5
Pushups 3x to Failure
Reverse Crunches 3x12

Workout B
Squats, 5 sets of 5
Overhead Press, 5 sets of 5
Deadlifts, 5 sets of 5
Chinups/Pullups 3x to Failure, alternating each workout
Planks 3x60sec, increasing by 5 seconds each workout

Monday-Friday
Morning – Yoga
Afternoon – (M,W,F) 5x10 each side Chopping Wood, followed by 10x 200m sprint, 200m jog back.
Afternoon – (T,T) 5x10 each side Chopping Wood, followed by 30min Jumping Rope.
Evening – (T,T) Regular 5km run.
Saturday
Morning – Yoga
Afternoon – 5x15 each side Chopping Wood, followed by 30min Jumping Rope.
Evening – 5km run sprinting 200m, 200m jog, repeat until finished.


Now, I'd hope this seems like a better, more realistic routine. You didn't mention anything about the Yoga, or chopping wood, so I'm guessing those are alright. However, I'd like to ask... for the pushups/planks, am I able to perhaps implement some sort of variety? For example, Star Planks are great. I hate them, but they're great. As well as different variations of the pushup.

Also, you said throw out the Tuesday/Thursday/Saturday routine, so I assumed it would be best to just do cardio instead. Regardless, please let me know how this new routine fares.

Thanks very much!
Recruiting Center: CFRC Hamilton
Regular/Reserve: Regular
Officer/NCM: NCM
Trade Choice 1: Infantry Soldier
Trade Choice 2: Armoured Soldier (removed)
Trade Choice 3: Boatswain (removed)
Application Date: Sometime in 2013
First Contact: Sometime in 2013
Aptitude Test: Nov 6 2017 (passed)
Medical: Jan 22 2018
Med Fit: Oct 25 2018
Interview: Jan 22 2018 (passed)
Position Offered: Pending
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Offline Humphrey Bogart

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #546 on: June 16, 2015, 19:27:09 »
Hello!

RoyalDrew and RelentlessTsunami, thank you for your advice.

I have fixed my workout schedule, hopefully for the best. I'd love some new insight into it, and I do apologize if I blatantly just copied it outright.

Power Yoga in the morning.

55 Handgrips each side, each hand. After waking up, and before bed.
1st – Both hands top
2nd – Both hands bot
3rd – Right Hand top then bot
4th – Left Hand top then bot

Monday/Wednesday/Friday, alternating A/B/A, B/A/B.

I walk 3km to the gym there and back, and I also stretch before leaving the house and once I change in the gym. I figure that’s enough to get me warmed up.

Workout A
Squats, 5 sets of 5
Bench Press, 5 sets of 5
Power Clean, 5 sets of 5
Pushups 3x to Failure
Reverse Crunches 3x12

Workout B
Squats, 5 sets of 5
Overhead Press, 5 sets of 5
Deadlifts, 5 sets of 5
Chinups/Pullups 3x to Failure, alternating each workout
Planks 3x60sec, increasing by 5 seconds each workout

Monday-Friday
Morning – Yoga
Afternoon – (M,W,F) 5x10 each side Chopping Wood, followed by 10x 200m sprint, 200m jog back.
Afternoon – (T,T) 5x10 each side Chopping Wood, followed by 30min Jumping Rope.
Evening – (T,T) Regular 5km run.
Saturday
Morning – Yoga
Afternoon – 5x15 each side Chopping Wood, followed by 30min Jumping Rope.
Evening – 5km run sprinting 200m, 200m jog, repeat until finished.


Now, I'd hope this seems like a better, more realistic routine. You didn't mention anything about the Yoga, or chopping wood, so I'm guessing those are alright. However, I'd like to ask... for the pushups/planks, am I able to perhaps implement some sort of variety? For example, Star Planks are great. I hate them, but they're great. As well as different variations of the pushup.

Also, you said throw out the Tuesday/Thursday/Saturday routine, so I assumed it would be best to just do cardio instead. Regardless, please let me know how this new routine fares.

Thanks very much!

Dude,

You don't need to do exactly what we tell you, just do some strength training mixed with a healthy dose of cardio and you will be fine.  Again, try not to do too much and make your workouts actually achievable.  I personally don't know where you find all the hours of the day to do all of this???

Offline Al101

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #547 on: June 16, 2015, 19:31:44 »
Hiya.

Alright, will do.

Basically, I do it a while before work, afterwards and at night. I don't have a girlfriend anymore, and I live in a different city than before, so I've got more time than anything.
Recruiting Center: CFRC Hamilton
Regular/Reserve: Regular
Officer/NCM: NCM
Trade Choice 1: Infantry Soldier
Trade Choice 2: Armoured Soldier (removed)
Trade Choice 3: Boatswain (removed)
Application Date: Sometime in 2013
First Contact: Sometime in 2013
Aptitude Test: Nov 6 2017 (passed)
Medical: Jan 22 2018
Med Fit: Oct 25 2018
Interview: Jan 22 2018 (passed)
Position Offered: Pending
Enrollment/Swear in: Pending
BMQ: Pending

Offline LunchMeat

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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #548 on: June 16, 2015, 19:36:36 »
I just do StrongLifts 5x5 with light warmup cardio (M,W,F) and on non-workout days (Tu,Th,Sat) I do my heavy cardio (5km run, I've gone from 46 minutes to 32 minutes in 2 weeks).

My workouts never take more than an hour.
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Re: Physical Fitness (Jogging, Diet, Cardiovascular, and Strength )
« Reply #549 on: June 16, 2015, 20:16:58 »
and on non-workout days (Tu,Th,Sat) I do my heavy cardio (5km run, I've gone from 46 minutes to 32 minutes in 2 weeks).

Congrats on your improvements, you are on the right track. Be aware, however, that 5km is not "heavy" cardio, and is probably the shortest distance you'll run for PT after joining the CAF.

32 minutes would be a lot slower than you will be expected to run for a 5k. What is your exertion level like when running a 32 minute 5km? Would you say you could run and have a conversation at that pace? Sing a song? Or exerting yourself so hard you could barely put two or three words together at a time between breaths?

5x5 stronglifts or "starting strength" programs are excellent strength programs to begin.
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