Shasta
10-14-2008, 03:14 PM
So I have been trainign my ass off for the USMC.
I am leaving in december (i think. may be sooner). I am going in as 0300 infantry and plan on getting screened for force recon.
I have ditched all weight training and wrote out a new routine that consists of just my body weight.. I will do fast explosive and speedy excersize for endourance and stamina, and I will do slow and or slow and explosive reps to mimic weights for strength and hypertrophy of the muscle.
Here is what I do in an average session.
1 max set pullups, 1 max set dips to warm up...
Back
first working excersize consists of, Over hand pullups for 3 sets. Each set is 3/4s of my max at an speed and explosive rate.
next excersize consists of 3 sets of hammer grip pullups. I will do these at 1/2 of my max or less. I will expload up and count to 5 when comming down.
third excersize consists of either underhand pullups or inverted underhand rows, depending on the day I will either do 3 sets of max or 3 sets of .5 max slowly
On to chest
I will hit 3 sets of 50 pushups, fast and explosive (to challenge I will lift one leg off the ground)
Then I will hit 3 sets of dips at 1/4 of my max and perform the reps very slow up and down.
finally i will take a bosu or a step and put my feet on top and take some DBs and put them close togather and do3 sets of max at close grip inclined pushups..
Than I will do sungods other shoulder rotations.
Next I will move on to the pool. Do some conventional swimming and than underwater training.
for running (i alternate runnin and swimming) I will run with a modified gas mask to make my lungs more "fuel" efficient.
For legs I will do field drills, Various forms of sidestrattle hops (jumping jacks) in streight leg or squating. Do single leg dips on the box, High knees, BW squats, lunges (forward and back) and plenty other stuff
I am leaving in december (i think. may be sooner). I am going in as 0300 infantry and plan on getting screened for force recon.
I have ditched all weight training and wrote out a new routine that consists of just my body weight.. I will do fast explosive and speedy excersize for endourance and stamina, and I will do slow and or slow and explosive reps to mimic weights for strength and hypertrophy of the muscle.
Here is what I do in an average session.
1 max set pullups, 1 max set dips to warm up...
Back
first working excersize consists of, Over hand pullups for 3 sets. Each set is 3/4s of my max at an speed and explosive rate.
next excersize consists of 3 sets of hammer grip pullups. I will do these at 1/2 of my max or less. I will expload up and count to 5 when comming down.
third excersize consists of either underhand pullups or inverted underhand rows, depending on the day I will either do 3 sets of max or 3 sets of .5 max slowly
On to chest
I will hit 3 sets of 50 pushups, fast and explosive (to challenge I will lift one leg off the ground)
Then I will hit 3 sets of dips at 1/4 of my max and perform the reps very slow up and down.
finally i will take a bosu or a step and put my feet on top and take some DBs and put them close togather and do3 sets of max at close grip inclined pushups..
Than I will do sungods other shoulder rotations.
Next I will move on to the pool. Do some conventional swimming and than underwater training.
for running (i alternate runnin and swimming) I will run with a modified gas mask to make my lungs more "fuel" efficient.
For legs I will do field drills, Various forms of sidestrattle hops (jumping jacks) in streight leg or squating. Do single leg dips on the box, High knees, BW squats, lunges (forward and back) and plenty other stuff