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Post by hrdrok on Dec 5, 2007 15:54:51 GMT -5
I have heard hundreds of routines...Lets make it a couple more
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Post by samSForce on Dec 6, 2007 8:57:18 GMT -5
lately, iv'e just been doing 30 minutes of running around a track or treadmill.........lifting weights......i try to play a little basketball after that.....and, then, i hit the steam room.....and then the hot-tub to sooth my muscles. lol.....i know....pretty straitforward......but, it keeps the military fighting machine in shape......
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Post by hrdrok on Dec 6, 2007 9:10:42 GMT -5
Similar to mine...two hours of track...one hour of weights...then off to the ice tank ;D...thats my college track regime
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Post by DougKendig on Dec 9, 2007 6:17:28 GMT -5
Coffee for breakfast, load up the truck, hit the jobsite barkin orders for 30 minutes...take a break... reload coffee cup, climb a ladder, reissue some orders, take another break, reload coffee cup... move some wood, chase some materials, do some paperwork...reload coffee cup... double check the jobsite, make necessary adjustments... reload coffee cup ...then push a 3/4 ton truck loaded with tools five miles to a gas station... call the house to let em know I'm gonna be late... reload coffee cup.. woof down some dinner for about 30 minutes, knock the sawdust off, and hit the sack about midnight... on the weekends, go ride bikes with the kids... walk the dog, do repairs at the house, make all paperwork adjustments for the week, spend 6 to 8 hours adjusting schedules with clients on the phone and in person, catch about 3 hours of TV or Internet, hit the sack about 3 or 4 am... Somewhere in there I used to run 8 miles before breakfast everyday and carry this big ugly green thing strapped to my back while screaming.... and I was always mad enough to kill the Gomer in front of me for not knowing the nut on his left from the nut on his right... I kinda like the routine I got now... the only person I bump into in the dark now is quite happy about it... -an old soldier
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Post by melody on Dec 9, 2007 21:59:03 GMT -5
my daily routine....wake up, let the dog out, get coffee, crank up the tunes, have a dance party all by myself in my room...(great work out by the way...dancing) check mail on the internet....go to work...tell some dumb girl "i'm sorry, but this is a lady's fitting room, your boyfriend will have to wait out here"...explain to customers that i am not the credit company and i do not know why they were not approved for a card...listen to customers credit history, b/c they think i need to know the possible reasons they were denied a card....try on clothes because "you're about the same size as my granddaughter, can you try this on?"...stand in the aisle and greet customers...and scare them because "Oh my God!! I thought you were a manequin!!"...come home...get coffee...feed the dog, eat dinner...tunes, sit ups, dance around the house...facebook and samSForce....talk to Chris, go to sleep...
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Post by DougKendig on Dec 9, 2007 22:59:23 GMT -5
HAHAHA My best workout routine was pretty intense.. I wouldn't recommend it to anyone that had a job doing anything but fighting... and most soldiers dont have enough time to dedicate to a workout like this, or access to the equipment or facilities to maintain it for very long, but, it went something like this:
6am: Stretching out for a good 15 minutes and hit the track to wake up...do about an hour at a light pace...about a 8 to 10 minute mile (nothing fancy) stop and stretch alot to stay loose. 7 to 7:30am: Eat and hit the weight room and start with some controlled reps on the universal... which (depending on wether you are training for bulk or training for tone, will determine optimum weight to use...and what you eat) which, for me, varied at times to meet a weight requirement. by 8am, I was on the mat or for some sparring or on the heavy bag for a good 3 hours.
A little relaxation and a lunch and then back at the freeweights for fine tuning control and range of motion training...
My evenings were free unless I was scheduled for a match, but I managed to hit the Dojo about 3 times a week.... did that for 7 years and made Third Dan... won a few trophies and ribbons... learned how painful life can be AFTER takin off the uniform....
Somehow, between 1985 and present day, I have managed to gain about 60 pounds unnecessarily and develop some aches that don't wanna go away, so, I think the gray hair is trying to tell me something... it might have started when I murdered the alarm clock about ten years ago...
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Post by goarmy2011 on Dec 15, 2007 22:02:30 GMT -5
Well I'm new to the Army and this board. I was wondering if anyone had any advise for improving scores for the APFT.
The one area that I need the most improvement is running. Currently 14:45 [for two miles] and I hope to reduce that time down to the maximum by the end of this semester[May 2008], or at the very least before the start of the Fall semester 2008. I have been wondering if anyone could give advise on how to improve the running times. My scores for the rest of the APFT are above the max, and the one event that is holding me back is the run so any help would be appreciated.
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Post by samSForce on Dec 15, 2007 22:31:12 GMT -5
Welcome to the board, goarmy2011! ....around these parts, alot of us have gotten to know each other by our REAL names.....so, if you'd prefer that....just let us know ;D ....I'm a fellow soldier....and, running was never my strong suit.....my best, while I was in Afghanistan in '02-'02, was 13:03.....3 seconds shy of maxing.....but, Iv'e never gotten that close in a LONG time....even while I was in basic training....I don't know....I had caffeine gushing through my veins that day, and, pushed myself to a near sprint the entire way..... .....My biggest tip is to always visualize yourself actually taking the PT test.....while your'e training.....even if your'e running on a treadmill or a gym track....visualize yourself outside.....running hard.....cold air tickling your nostrils (this time of year....)........and, ALWAYS focus on your breathing while your'e training. This, hands-down, helps me out the most......I'm sure people have different ways of doing it, but, when you really think about it, you can break it down to a science in someways..... Some people may just stringly breathe with their mouth....in and out.....but, Iv'e found it alot more efficient to take the air in through my nose.......and breath out through my mouth.....it really does take some degree of concentration......I try to do that while I'm doing the treadmill or track.......it just seems to be the most efficient way for me.....I don't breathe as heavy.....my heart doesn't seem to beat as fast.....so, I can push myself even harder to achieve even greater results..... oh.....and, when I'm running the track.....I like to force myself to sprint......on the strait-aways.....for a few laps near the tail end of the lap......anything you do to push yourself beyond what you were once capable of doing should get your body use to the stresses that hinder a greater run time......it's all about repetition....doing it over and over and maintaining consistency.... did all that make sense? lol and.....call me Howie
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Post by goarmy2011 on Dec 15, 2007 23:03:26 GMT -5
Thanks Howie. The name's Rob by the way.
Thanks for the help I was wondering because at the begining of the semester I was running 15:30s, and PT has brought it down, but considering I'm trying to go to Sapper School, or the mini Green Berets training durring the summer of my Sophomore or Junior Year, I want to be able to quickly improve my times and keep it at either the maximum, or faster.
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Post by DougKendig on Dec 16, 2007 1:21:26 GMT -5
Hey Rob, Welcome to the FORCE bro,
May I ask what the problem with your running is specifically? Is it running out of gas, running out of air, or running out of time mostly? (I know all three but, what is the biggest pain in all of it?) There are several techniques to overcome specific deficiencies. Biofeedback is your best weapon for correcting it. You need to read what your body is telling you. Improving stamina is a result of improving strength and breathing. You gotta breath right to keep air in the blood, and blood to the muscles. If you hold your breathing down, that will reduce blood pressure to the muscles, and those muscles are gonna swell and restrict blood flow even worse... and you'll run out of gas... My best times were a steady pace... no pushing it...just a nice steady pace. ...and I had a three pack a day habit. If I can do it, anybody can my Brotha...trust me. Steady pace! who cares if you are at the rear of the pack on take off as long as you are there when the frontrunners burn down that vanity rush. We always had about 30 or 40 guys blow a sprint full out for the first half mile... I'd catch em in the last half mile. Y'all are still doin 2 mile runs right? My best was 14:23 for a total score of 252 comming out of BASIC. (bout average) It got worse when I got to Germany. (Beer and Brats LMAO) Hell, you can WALK a mile in 7 minutes bro. We had one knucklehead run his second mile BACKWARDS so he could taunt the guys he passed on his way around the track -LOL (...dude was the class clown.)
Howie is on the right track. Breathing is probably the most important no matter what pace you set for yourself, but, PACE is gonna be up to you to read for yourself...only YOU know how much your legs and lungs can take. So you gotta get in touch with that and pace yourself accordingly. Whenever I was fighting it... I tried a few "tricks" that worked. Try a minute "during the run" pulling from the hip instead of pushing with the calf and thigh (Works a different muscle), and then when you burn that, try popping those knees up high like you are gonna climb a set of stairs..(this stretches during the run and uses a different group of muscles too) ..all the while , you just burned another two minutes while moving forward, "playing" and when you step back into the pace, it feels good for a few seconds..(Makes the burn more tolerable)... ...not trying to be "funny" or nuthin, but you can "stiff leg it" for a few seconds to work glutes more than thighs to ease some burning too... all those seconds add up to meters. ...just little tricks that make more of what you are packin around the track anyway...
....and that rib ache? (90% of the time it happens on the right side (where your liver is connected) I got a cure for that crap too! You control your breathing and how much you bounce when you plant a foot. Breath DEEPER! Shallow breathing causes it! What causes it is your guts and diaphram moving against each other... your guts wanna move down when you plant your foot. and if you happen to be breathing OUT on that plant, your diaphram is moving up... QUIT IT... Breath IN on your foot plant and out between strides. and dont slop your plant and bounce too much unnecessarily ...keep it smooth and you'll eliminate the side stitch by preventing it from happening. If you DO NOT control/synchronize breathing, Charlie will be all over you before you hit the tree line.
- (BE THE HEART ATTACK - dont have one!) Cheers Bro
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Post by melody on Dec 16, 2007 11:07:29 GMT -5
Hey Rob! Welcome! Good to have you here!
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Post by goarmy2011 on Dec 16, 2007 12:00:25 GMT -5
My problem mostly seems to be running out of time. In the beginning of the year my problem was with being able to keep a pace, but I have worked that out and don't have the problem anymore.
About the breathing, thanks. Looking at it I have been doing a few things wrong, such as forcing myself not to breath as deeply, and breathing in in my stride, not my step. That I think has been a big problem, considering I slow down considerably around the 6-7 quarter mile from the stitch in the side.
I'll have to try this advise over the next semester.
[Agent:1]
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Post by DougKendig on Dec 16, 2007 17:29:15 GMT -5
Rob, Gotta breath deep Brother.. shallow breathing causes the side stitch because your diaphram is not moving when your guts are trying to bounce, stressing the two ligaments that hold your liver in place. When you run, with every foot plant, your guts are sagging down. If you do not breath in (deeply enough) on that foot plant, your diaphram wont allow your liver to pull with the rest of your innards Bro.... stressing the ligaments holding it in place causing excruciating pain. Now, there is a balance here..
Breathe TOO DEEP and your liver could drop too far and cause this pain also. Breathe evenly, but not so shallow that your diaphram stays basically high up in your ribcage. Allow the range of motion of your diaphram to match how hard you are jolting with your foot plant. (Balanced synchronized breathing) There have been guys that had their liver drop too far from not breathing right and the pain wouldn't stop until they stop the test and the liver gets pushed back up into its normal position at the top of the stomach. Running on a completely empty stomach can cause that, as well as a weak abdominal wall or muscle. Biofeedback Rob. You gotta listen to the details of what your body is telling you.
Just about all of us has struggled with this side stitch aggrevation. It has very little to do with our ability. It has everything to do with our self awareness. If I didn't mention it before, Howie is right about the breathing. God gave us nostrils for a reason my friend. The cave men didn't own Camaro's and Corvette's. But they could run down a deer sandwich and still drag a woman into the cave by the hair after dinner so...LOL Point being, studying anthropology, have you noticed how wide and functional the nose of a serious runner actually is? Modern man has forgotten how to stay in shape due to the necessity of not starving to death or outrunning a predator. Now it becomes an afterthought and luxury... Soldiers and professional athletes however do not have such luxury (and live very long) Breathing in, throught your nose, will help even out your breathing and keep it regulated. (Better your nose to burn than your side eh?)The average runner plants his foot about twice per breath at a jog pace. ...about 4 times per breath at a dead sprint. You are going to eliminate the side stitch if you can regulate your breathing to a moderate range of depth and timing which doesnt interfere with that rythm. It takes practice to achieve the rythm and feels odd when you first try it, but, you'll get used to it (breathing in on the plant) and as long as you keep in mind that every jolt is yanking your liver against the ligaments that hold it to the abdominal wall...you'll be aware of your limitations. Trust me Bro...that pain is an excellent educator... (been there, done that) I even went as far as to change which foot I was breathing in and out on, trying to adjust to get rid of that pain. Tried breathing out on the left foot...all that did was switch which side the stitch was on... LOL Most guys are right handed. So the natural rythm is to breath out on the right foot plant... (BAD IDEA) This is why it happens on the right side 90% of the time.
I am very interested to know how you make out with this Rob. Keep me informed buddy. I used to have the same problem and it drove me nuts until I became such a nuissance with it that my ol man (Dad is a former D. I.) took pity on me one day and ran me til my guts bout fell out... (with no side stitch) ..and I was cured. So, I feel for ya bro...I really do. and you gotta get that under control. Not just to pass the test my friend, but, to save your life if you gotta outrun or outdistance some A$$HOLE with an AK.
(Flank em, Spank em and let em know you OUTRANK em baby!)
-GO BIG GREEN !!! AAAAaaaaoooooOOAAAH !
[Agent:1]
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Post by hrdrok on Dec 17, 2007 23:18:53 GMT -5
Running is my specialty! (NCAA track runner)
My freshman year I had the same problem as you...a good way to increase your time is using proper running technique...while running it is important not to land heel first...this is a huge jolt on your body an will cause your muscles to fatigue faster because of the constant hard hits...landing flat footed while at top speed is key...most people think that if you stay on your toes you will be faster...common mistake because no matter how hard you try you start on your toes and go to flat foot then back to your toes...you wanna cut it down to start flat foot then up on your toes...and make sure that your don't let your trail leg spend to much time behind the step it just took...becuase the longer you wait to bring it forward the farther it has to travel and the more it drains from your stamina...and don't figure if you can have a large stride with a fast turn over rate you will go faster but don't over extend your stride or it will hurt your turn over rate...a good way to tell if you are over extending is if you have problems with your hamstring...let me know how you do!
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Post by David on Dec 18, 2007 19:38:06 GMT -5
Hey guys/gals, my name's David. I started training this year for Army ROTC. And although I got disqualified to start next semester, I'm training for when I go to LTC at Fort Knox. All these ideas are great. And I've started running about 3 to 4 (sometimes 5 days a week) for about 15 minutes each time. I get about 1.7 miles done in that time so I keep pushing to get those full two miles. I found this great website that's really helping me keep at it. Since I started about 3 months ago, I've lost about 35 lbs.
The website is called Heroesoftomorrowfitness.com and it's run by this former Navy Seal named Stew Smith. For those who haven't heard of it and are planning on joining the service like me, this is a great way to start and it's really helpful. Smith gets back to you within hours if not minutes, and he's really helpful. In about 2 weeks, maybe less, I went from being able to run barely a mile without stopping to running almost two miles without stopping. I'm working out with some friends of mine over my Christmas break too, one of my friends is going to be a CHP officer, the other is training for Coast Guard, and one is a cross country runner. I've never been in shape my whole life, was always the fat kid at school, but now I've dropped most of the weight and I'm already noticing a difference.
Thanks again for all these ideas!
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