Conditioning help

Well if all goes right ill be going to boot camp june 16 been working out with weights for 6 months now i got the sit ups easy, but i still need work on pushups and the running i got good leg muscles i dont get tired in the legs from running but i get winded and breathing heavy is there anything i can do to help with that where i wont do that or build my endurance and what not any help would be awsome thanks

[USMCRET6391]

do wind sprints: this how I kept my 3 mile run time in the 18-20 minute range when I was in

do a slow 400 meter jog to warm up

from there

Run 200 meters as fast as you can
walk 200 meters at a brisk pace

repeat that until you feel like you are going to puke

when you can do about 8-10 cycles of that with out puking
increase the distance to 400 meters walk/run

when you can do that for 8-10 cycles without puking decrease the walk distance between each 400 meter run to 200 meters

eventually you should try to get to 8-10 800 meter sprints with a 200 meter walk distance beween each sprint

This is not something you would want to do every day, substitute it for one of your endurance runs twice a week. You are probably not going to get past 1 or 2 400 meter run/walks before you go into boot camp, but you will be a lot better off than you are now.

[Vulture6]

Weight lifting is great, but it will only go so far to help you at basic. I'd back off the weights and increase the body weight exercises and the running.

The only way to improve running is to run. Run sprints, intervals, and hills (steps). Work in some bike work to build wind endurance too.

awsome thanks yeah i do lots of biking, last trip was 45 miles, another question friend said doing jump rope might help is that true?

[mac324]

from what i know jump rope helps with speed and quickness, makes you lighter on your feet, etc. it would probably help with your wind, but not as much as just flat out running will. Wind sprints are a good idea, also try suicides(if you dont know what those are, ask.). Just keep running, it will build up.

[crazy bay]

yeah dude, I would back off the weights a bit. You dont want to be really big because you will probably just lose it on a deployment. Anyhows, try this:

25X4 pushups -set arm sapce differently for each set
25X4 situps/flutterkicks
5X4 pullups -space arms differently for each set

Do these right after each other without any rest inbetween. When its cake, do 30 pushups, ect. Man, you could get in such good shape by June 16th. Just push yourself. And run a lot.

no clue what suicides are, and how often should i do that pushup,situp,chinup routine?

[CoastieDrummer]

i need to start running again, thanks for the ideas

[Ram0528]

I read that running in a pool is great for increasing lung capacity....Running in water deep enough where your diaphragm is submerged can significantly help increase your wind.

haven't tried it, but its what i read....

[USMCRET6391]

if you have access to a pool where you can swim laps it's a great way to increase wind, endurance and up to a certain poin muscle tone. Swimming is one of the best overall exercises you can do.

wish i had a pool lol : / ive doubled my distance i can run before i get winded think the first day was just a shock to my system im already getting on military wake up time at 5 in the morning

[Vulture6]

friend said doing jump rope might help is that true?

If you do it right, jumping rope is a great addition to a workout. I burned through two ropes jumping on the no-skid of the hangar deck on my last float. As far as doing it right - think of jumping rope like a boxer. Do it as a warm up, then work out, and then do it after your workout -- that's where you will build wind and endurance.

[333MP]

Do this stuff everyday, maybe twice a day, because when you get there that is how you will be doing it. Also try inverted puch ups ( put your feet up higher then your head) it deffinatly helps. Another thing is when you are doing push ups and you feel like you can't do any more move your hands a little further out or in, it works different muscles. As for the weights, you'll lose all of it when you get there anyway, because you can't continue the routine, although definition should be regained after they break you down.

awsome thanks for the help just wanna be okay for when i get there dont need anyone having to do extra stuff because i cant hack it i gotta get my running speed up though bad in order to pass it looks like u do those trials like 3 or so times from what i see what happens if your get high scores on two but below 60 on another do they make u do it until u pass?