Physical Fitness Test (PFT) & Pullups « From Civilian to Marine Officer For me, the pull ups were the hardest part of the USMC PFT. If they are giving you trouble, or you need help training for the PFT as a whole, I hope this page will give you some helpful advice and motivation to train! The Armstrong Pullup Program Click For Link A real Marine Officer, Major Charles Lewis Armstrong, used this widely-disseminated program to boost his PFT score to world record levels. Other Pull-up routines 5 Set Pull-Up Program. You do 5 sets, where the last three sets cover the same number of pullups as the first two sets. #1 – Max #2 – Max Example: Set 1: 12. Ladder Routine This is the routine I used to prepare for the PFT and thought it gave steady growth in strength. #1 – Do 1 pull-up, rest, do 2 pull-ups, Rest, and so on until you can’t complete the next set. Example: Set #1 – 1, 2, 3, 4, 5, 6, 7, 8, 5 = 41 Set #2 – 1,2,3,4,5,6,6 = 27 Set #3 – 1,2,3,4,5,6,5 = 26 Total – = 94 Don’t quit in the middle of a set, because, you hit 75, finish the set! 50 Pull-up Routine PFT: The Run! 1.
Tabata Training Tabata Training was developed by Dr. Izumi Tabata in Tokyo, He figured out a way to get maximal anerobic and aerobic benefits from a short and simple workout which can be done with a variety of exercises. I like to use these as a short workout when I have limited time; Often doing 5-10 minutes of Tabata Protocol followed by some stretching. Twenty – Ten Tabata training is simply doing an exercise for 20 seconds non stop then taking 10 seconds off before repeating the cycle for 8 cycles this means you can get a hugely effective workout in about 5 minutes per exercise. Proven Benefits - A Hugely effective fat burner, due to effect on the metabolism. - Release of Anabolic Hormones thanks to Lactic acid release in muscles. - Short and Effective workouts are ideal for those who have limited time to workout. - Can be done anywhere with anything from Crunches to Heavy Squats. Pick an Exercise which can either be a body weight movement like: -Pushups -Pull-ups -Body weight Squats -Dips -Sprints -Thrusters
Bodybuilding Training | Body Building Tips | Bodybuilding Advice | Bodybuilding Blog - SuperSwole.Com Bruce Lee Workout Workout Plan and Routine Bruce Lee was an amazing martial artist. He was flexible, quick and had an AMAZING strength to weight ratio. To train like him you need to focus on a strict diet and stretch everyday. All movements should be completed at maximum strength and power and a slow controlled return (ie. 1 second and 3-4 seconds on the negative). Many compound exercises should be performed and plyometrics and speed drills should be implemented along with 3-4 days a week of strict martial arts training at a local dojo. A planned nutritional meal plan is one of the most important aspects of any body composition change. All routines benefit from changing the sets, weight and reps week to week.
Ways to Change Up Workout 1. Use compound lifts: Utilizing multi-joint movements such as bench presses, pull-ups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym. 2. Rest between one to two minutes between sets: This will allow you to maximize not only your time but also the pump by keeping your muscles filled with blood and properly warm during the workout. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. Written by : Brad Borland, MA, CSCS Photography credit: Alpha Design Photography
Power Up Your Pull-Ups by Ben Bruno T-Nation Pull-ups are to workout routines like vegetables are to nutrition. We all know we should eat lots of fresh vegetables, but how many of us actually do? The same goes for pull-ups. It's an exercise that should be in any training program, regardless of whether the goal is strength or physique oriented. There's no better test of real-world strength, and getting strong at pull-ups will have carryover to all other major lifts. According to strength coach Mike Boyle, lifters should be able to do pull-ups with as much weight (including bodyweight) as they can bench press, meaning that a 200-pound guy that bench presses 300 pounds should be able to do a pull-up with 100 pounds added. In my opinion, a 1:1 pull-up to bench press ratio should be the minimum. This is not okay, and it's time we raise the bar and get people pulling their chest up to meet it. Once you've established a solid strength base, it's time to take it up a notch. Isometric Holds Hands Free "1.5" reps Speed Work
Training & Prep UA Shoes - Conquer the elements on course, without losing a shoe. Lock your feet into the UA Tough Mudder FTHR Shield Trail Running shoes - designed especially with Mudders in mind.Note: Sports cleats are dangerous to other participants and are not allowed on course. UA Gear - Breathable, sweat-and-moisture-wicking clothes are Under Armour’s thing. And since sweat, water and mud are our thing, you’re definitely going to want to grab some UA Gear here. Gloves - Gloves are optional, but some people swear by them. If you do decide to go with a pair, be sure to pick durable ones that prevent rope burn and splinters. Still feel naked? Photo ID - You MUST bring a photo ID. Your EventBrite ticket - Digital copy on your phone or a printed-out ticket. A watch - The Garmin Fenix 2 is the ultimate training watch. A camera - Record all the event day action with the Garmin VIRB Elite. Wheaties - So excited on event day that you forgot to eat breakfast? Tough Mudder Bootcamp Follow ours or make your own
Leg Workout Animalpak By G Diesel It begins. The apprehension grows as the hours dwindle. Leg day is coming and you fucking loathe it. You hate the unbearable pain. You hate the tons of defiant steel. You hate what you must become today. It is this side of you that you keep from your loved ones. Today is different, though. #1: Squats We are talking about pulling the fucking growth trigger, so let’s cut the bullshit. This is a high rep set. Best case, at the end of the set, you might feel lightheaded or sick to your stomach. # 2: Leg Press/Hack Squat Superset At this point, hobble over to the leg press. # 3: Super Dropset Leg Extensions Now with quads numb, crawl onto the leg extension. In this heightened state, you are all alone. Ultimate Bodybuilding Guide - 63 Rules To Grow By Ask most bodybuilders and they’ll tell you training is the easy part. Not that lifting ungodly tonnage and pushing your body to its physical limits day after grueling day isn’t hard work. It’s just that understanding the ins and outs of bench pressing, squatting, curling and the like isn’t totally difficult to master, especially when you’re hungry to improve. On the other hand, nutrition can be a complicated subject what kinds of carbohydrates and proteins should you eat? It can be overwhelming for someone who just wants to lift and grow. Whether you want to add mass, get ripped or simply maintain your weight, you’ll find what you need to know, right here. Part One: Your Food Foundation A bodybuilding diet can be constructed in terms of foods, but it can also be designed around macronutrient composition: protein, carbohydrates and fats. The amounts, types and ratios of the macros consumed (and when) help assess the general adequacy of any bodybuilding diet. 1 Consume Plenty Of Protein
Get Into Shape Stay Fit - Meal Plans & Workout Routines To Burn Fat & Build Muscle How to Become a Morning Runner/Lifter Interested in writing for RunAddicts.net? Get started now! If you think that morning runners are miracle workers, think again! Yes, they deserve two thumbs up for ignoring the irresistible temptation of their cozy beds and choosing to hit the streets instead. Why would you consider morning running in the first place? The rewards of morning runs are well worth the effort you initially put into them. Ensuring that you will stick to your running schedule since no work, family, or any other obligations will ever be needed very early in the dayKicking off your day with a metabolism boostEnjoying optimal weather especially in the summerFeeling energized and uplifted the entire dayRunning across the streets care-free due to the limited trafficAbove all, races take place in the morning. Now that you fully grasped why morning runs are good for you, Let talk about the “how to do it” part… Mental and motivational tips for Am running wannabes Create a compelling reason to do it. Common sense advises