Wednesday, July 29, 2009
Stuck on Pushups? Try the Pushup Push Workout!
Typically, you give the body 48 hours of rest before doing similar resistance exercises or weight training, so the body has time to recover and grow stronger. That is why many workout routines offer upper body exercises on Monday-Wednesday- Friday and lower body exercises Tuesday – Thursday. Some workouts even give up to 72 hours of rest before repeating the same exercises. But Bootcamp in every branch has used pushups as a daily exercise either in organized PT or punishment for not conforming to regulations usually with improving results. Throughout the years of experiencing military training either as a student or instructor, I noticed people were typically stronger in pushups by the end of training.
The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate "some" rest but not much. Below is the program that has helped people go from 50 pushups to 80 pushups in two weeks.
On ODD days:
Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are on a program already. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25…your choice how you get to 200).
On EVEN days:
Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
RULE: If your maximum is under 50 pushups – do 200 a day. If your maximum is above 75, do 300 pushups a day.
Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14 give yourself the pushup test (1 or 2 minutes depending on your PFT). I would not recommend this workout more than once every six months, since its rather challenging on the same muscle groups repeatedly.
Thanks to NRD New York!!!
The program is a ten-day pushup plan that requires pushups daily, but still has some sound physiological rules that incorporate "some" rest but not much. Below is the program that has helped people go from 50 pushups to 80 pushups in two weeks.
On ODD days:
Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio exercises. You can still do upper body workouts on these days if you are on a program already. This is a supplemental 200 pushups using maximum repetition sets (4 x 50, 8 x 25…your choice how you get to 200).
On EVEN days:
Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.
RULE: If your maximum is under 50 pushups – do 200 a day. If your maximum is above 75, do 300 pushups a day.
Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14 give yourself the pushup test (1 or 2 minutes depending on your PFT). I would not recommend this workout more than once every six months, since its rather challenging on the same muscle groups repeatedly.
Thanks to NRD New York!!!
DOUBLE YOUR PULLUPS
This week, getting better at pull-ups is the subject of many people's concern. As with the Pushup-Push Workout (linked below), this idea makes little sense physiologically, but it works. You never want to have an extended period of repeating the same exercises day after day, but you can do this workout for ten days, rest for three or four days of no pull-ups – then test on day 14 or 15. There you will find your increase to be as high as 50-100% from your previous max pull-ups. This workout works best on folks who can do 3-10 pull-ups. Many raised their pull-ups to 10-20 in two weeks.
Here is what you need to try for a two-week period:Do your regular workout program, but for 10 straight days do an additional 25-75 pull-upsIf you can do less than 5 pull-ups – do 25 pull-ups for your daily plan below:If you can do more than 5 pull-ups – do 50 pull-ups for your daily plan below:
If you can do more than 10 pullups – do 75 pullups for your daily plan below:
ODD DAYS:
Supersets OR pyramids:10 supersets:repeat 10 timespullups - maxpushups - 20dips - 5-10abs of choice - 30 pyramids: - see PT Pyramid article abovepullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 - rest withpushups - 2,4,6,8,10,12,14....2abs of choice 5,10,15,20,25,30,35....5alternating with NO rest from one exercise to the next
EVEN DAYS:
25- 50-75 pull-ups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups. Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups. Test on day 14-15 and let me know your results.
Good luck with the Pullup-Push Workout.
Push yourself and you can quickly perform better on your pull-up test. You can fit this type of program into your present workout plan by just adding 25-50 pullups on your rest days so you do a ten-day routine of pull-ups.
Here is what you need to try for a two-week period:Do your regular workout program, but for 10 straight days do an additional 25-75 pull-upsIf you can do less than 5 pull-ups – do 25 pull-ups for your daily plan below:If you can do more than 5 pull-ups – do 50 pull-ups for your daily plan below:
If you can do more than 10 pullups – do 75 pullups for your daily plan below:
ODD DAYS:
Supersets OR pyramids:10 supersets:repeat 10 timespullups - maxpushups - 20dips - 5-10abs of choice - 30 pyramids: - see PT Pyramid article abovepullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 - rest withpushups - 2,4,6,8,10,12,14....2abs of choice 5,10,15,20,25,30,35....5alternating with NO rest from one exercise to the next
EVEN DAYS:
25- 50-75 pull-ups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups. Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups. Test on day 14-15 and let me know your results.
Good luck with the Pullup-Push Workout.
Push yourself and you can quickly perform better on your pull-up test. You can fit this type of program into your present workout plan by just adding 25-50 pullups on your rest days so you do a ten-day routine of pull-ups.
Saturday, July 11, 2009
PULL UPS
We have been noticing some individuals are struggling with pull ups, The best way to increase your pull ups is by doing them, well if a person can not get one pull up or are stuck on low numbers, what type of exercises should they do? I have become a moderate believer in Cross-Fit and think that they have some great ideas and the work outs will help many of you. If you get a chance I put a link to CrossFit.com under the links category of the webpage check it out, go to the “exercises and demos” link and check out the Kipping pull up, watch the instructional video (WMV). There are a couple of videos that pertain to this pull-up so take some time to check them and any other of the work outs that look like they will fit into your work out plan. Make certain if you are going to perform this exercise, as with any other exercise, ensure you are doing it properly in a safe environment.
Another thing that will help are hand stand push ups, once again there are several ways to do these and the best way to do anything of this nature is a progression, start with assisted hand stand push ups and work your way up to un-assisted, once again this exercise is among the many listed on the cross-fit webpage under the “exercises and Demos” link. The Work Out of the Day (WOD) is also posted on the Crossfit.com webpage and it is a great way to change things up from the normal regiments and don’t take a lot of time to incorporate.
You can also sign up to receive the WOD via email daily so if you enjoy what you see, go for it. Just some ideas for those of you who are interested, I am in no way affiliated with cross-fit or am promoting you to register or purchase anything from them, this is at your discretion and just another source of good training tips you might find useful.
As always if you have any questions please feel free to contact us.
Stay motivated, stay dedicated and as always be safe.
Another thing that will help are hand stand push ups, once again there are several ways to do these and the best way to do anything of this nature is a progression, start with assisted hand stand push ups and work your way up to un-assisted, once again this exercise is among the many listed on the cross-fit webpage under the “exercises and Demos” link. The Work Out of the Day (WOD) is also posted on the Crossfit.com webpage and it is a great way to change things up from the normal regiments and don’t take a lot of time to incorporate.
You can also sign up to receive the WOD via email daily so if you enjoy what you see, go for it. Just some ideas for those of you who are interested, I am in no way affiliated with cross-fit or am promoting you to register or purchase anything from them, this is at your discretion and just another source of good training tips you might find useful.
As always if you have any questions please feel free to contact us.
Stay motivated, stay dedicated and as always be safe.
Wednesday, July 8, 2009
Preparation prior to the PST
Since I have been onboard, I am seeing first-time individuals NOT preparing themselves for the Navy Challenge PST. So here are a couple pointers to help you prepare prior to the PST.
Preparing for the PST properly can mean the difference between passing or failing.
Here are some guidelines to follow that are extremely helpful with increasing your scores.
1. Do not workout day prior to taking the PST.
2. Drink plenty of fluids the day before: water/Gatorade, no soda.
3. Eat a well-balanced meal the day before: 6-8 ounces of meat/fish, side of veggies and potatoes.
4. Go to bed at a reasonable time, no later than 11pm.
5. Wakeup early and start preparing, no later than 8am.
6. Start drinking fluids again to get hydrated.
7. Eat a well-balanced breakfast: 2-3 egg whites or oatmeal, banana, and a glass of milk or juice.
Remember if you are taking the PST later in the day/morning you need some food for energy.
8. Get to the pool early and warm up, but do not over do it.
Believe me if you throw up during the PST, I am not stopping the evolution and going to feel sorry for you. Get it out and continue with the exercise.
Preparing for the PST properly can mean the difference between passing or failing.
Here are some guidelines to follow that are extremely helpful with increasing your scores.
1. Do not workout day prior to taking the PST.
2. Drink plenty of fluids the day before: water/Gatorade, no soda.
3. Eat a well-balanced meal the day before: 6-8 ounces of meat/fish, side of veggies and potatoes.
4. Go to bed at a reasonable time, no later than 11pm.
5. Wakeup early and start preparing, no later than 8am.
6. Start drinking fluids again to get hydrated.
7. Eat a well-balanced breakfast: 2-3 egg whites or oatmeal, banana, and a glass of milk or juice.
Remember if you are taking the PST later in the day/morning you need some food for energy.
8. Get to the pool early and warm up, but do not over do it.
Believe me if you throw up during the PST, I am not stopping the evolution and going to feel sorry for you. Get it out and continue with the exercise.
Tuesday, July 7, 2009
Current NSW/NSO VISION REQUIREMENTS
FINAL clarification on NSW/NSO vision requirements.
ATF/SO (SEAL) - 20/70 worst eye, 20/40 best eye....correctable to 20/25. Effective date 19 February 2009. Anyone possessing an ATF/SO contractprior to this date was grandfathered under the old vision standards(20/200 correctable to 20/20).
ATF/SB (SWCC) - 20/70 worst eye, 20/40 best eye....correctable to 20/25. Effective date 1 May 2009. Anyone possessing an ATF/SB contract priorto this date is grandfathered under the old vision standards (20/200 correctable to 20/20).
ATF/EOD, ND (Explosive Ordnance Disposal and Navy Diver)- 20/200 correctable to 20/25. These programs will remainunder the old vision standards. **Notice the correctable vision is nowlisted as 20/25. This is in concurrence with the associated MANMEDarticle. CRUITMAN will reflect this change on the next update.
ATF/AIRR - (Helicopter Search and Rescue) 20/100 correctable to 20/20.
To answer a very popular question, if a candidate is grandfathered intothe ATF/SO program, he is not eligible to reclass to ATF/SB or viceversa. The grandfather clause is only valid for those that obtained thecontract prior to the date, and ship under that specific program. If amember is grandfathered and subsequently attrites, the grandfatherclause will not apply if he is re-written at a later date.
ATF/SO (SEAL) - 20/70 worst eye, 20/40 best eye....correctable to 20/25. Effective date 19 February 2009. Anyone possessing an ATF/SO contractprior to this date was grandfathered under the old vision standards(20/200 correctable to 20/20).
ATF/SB (SWCC) - 20/70 worst eye, 20/40 best eye....correctable to 20/25. Effective date 1 May 2009. Anyone possessing an ATF/SB contract priorto this date is grandfathered under the old vision standards (20/200 correctable to 20/20).
ATF/EOD, ND (Explosive Ordnance Disposal and Navy Diver)- 20/200 correctable to 20/25. These programs will remainunder the old vision standards. **Notice the correctable vision is nowlisted as 20/25. This is in concurrence with the associated MANMEDarticle. CRUITMAN will reflect this change on the next update.
ATF/AIRR - (Helicopter Search and Rescue) 20/100 correctable to 20/20.
To answer a very popular question, if a candidate is grandfathered intothe ATF/SO program, he is not eligible to reclass to ATF/SB or viceversa. The grandfather clause is only valid for those that obtained thecontract prior to the date, and ship under that specific program. If amember is grandfathered and subsequently attrites, the grandfatherclause will not apply if he is re-written at a later date.
DRESS CODE
For any NSW/NSO organized event or when utilizing the YMCA's with Punch cards the following dress code and code of conduct will be utilized:
Blue NSW/NSO programs T-shirt Navy Blue or black Athletic shorts,
Proper swim wear (board shorts highly discouraged) I recommend Compression shorts (Spandex)
Proper running Shoes.
Clean shaven,clean,neat hair cut, (can't go wrong with Navy standard hair cut, might as well get used to it)
Conduct yourself in a professional manner.
We are on a first name basis with the YMCA Directors that allow us to utilize the facility. If they come to us with an issue and your name comes up you will be subject to disciplinary actions and loss of program.
The use of these facilities is a privilege not a right, they can take it away just as easily as they have granted it, don't be the one to ruin it.
If you show up to an event and are not within the following guidlines you will be asked to leave the session and it will be counted as an unexcussed absence from the mentoring session/PST.
You are applying to be a part of something elite, act like it!
Blue NSW/NSO programs T-shirt Navy Blue or black Athletic shorts,
Proper swim wear (board shorts highly discouraged) I recommend Compression shorts (Spandex)
Proper running Shoes.
Clean shaven,clean,neat hair cut, (can't go wrong with Navy standard hair cut, might as well get used to it)
Conduct yourself in a professional manner.
We are on a first name basis with the YMCA Directors that allow us to utilize the facility. If they come to us with an issue and your name comes up you will be subject to disciplinary actions and loss of program.
The use of these facilities is a privilege not a right, they can take it away just as easily as they have granted it, don't be the one to ruin it.
If you show up to an event and are not within the following guidlines you will be asked to leave the session and it will be counted as an unexcussed absence from the mentoring session/PST.
You are applying to be a part of something elite, act like it!
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