Shasta

[Gator]

Hey bro I need your help. I want to create a workout plan kinda like your pre boot camp training. I have the PX90 which will be alot of my weight training No more benching 300 Im going for the 200 push up and 100 pull up training You said you wore a mask during your sprint training? Also what kind of swimming did you do?

[Shasta]

ok here is what i did roughly. im trying to remember the best i can...

day 1 = upper body
it consisted of
3 sets over hand pullups max set
3 sets under hand pullups expload up and count to 5 on the way down max set
3 sets with inverted rows, expload up and 3 count down max set
3 sets dips max set dips
3 sets of pushups max set
3 sets of pushups with a set of dumbells close togather neutral grip (hammer) EXPLOAD up 5 count down
sun gods 50 (shoulder rotations) to the side, 50 in front..

stair master alternate settingss.

day 2
lower body

start off with air squats 50
lunge forward on the same leg for 10 reps switch legs than other for 10
than backward lunge same as forward

squat jumps: start in squating position and than jump into the air or onto a box 20 reps

repeat...


swim for 45 minutes fust free form or breast stroke

next day is all under water training and cARDIO

I would go in and warm up do a few laps on breast stroke and warm up.
after i would go under water and concentrate on making it as far as i could under water holding my breath. id make it 25 meters and than come up and repeat.

these kind of movements when holdiong breath are great for endourence but also GH output release

for running i would go out and do a mile warm up on the track.
than i would apply the resperator or gas mask. I would go for another mile or 2 to start. after words i would do a 20 Y sprint, 50 sprint, and than a full 100 sprint.
after that i would do 20 Y bear crawl, 20Y great vine, 20 Y star jump (just a jump where you extend your legs and arms mid air) and than stretch.

Be creative. If you can add any elevation toy our workouts, bosu balls are good, fins are good for swimming, anything jump ropes what ever. thats the beuty of it its all on you. if you feel it work than its probably working. Also an important ffactor is to switch up the routine and timing of your excercises i.e. if you are timing your negetives on pullups one day do a max set with that excersize the next time and time the other ones.. (i need a spell check :eek:)

[Gator]

Thanks bro ya Im going to get very creative whats good about the px90 is that program will already mix things up so On just cardio days I will have to do my own. I want to get a back pack and put weights in there in do bleachers I did that once what a great workout that was. I remember in high school they had this parachute they would put on you and then you had to run a few laps that was killer. I would love to find one of those some were.:eek:

[Shasta]

you can get weighted vests. i am issued a flack jacket thats like 35 lbds that i have to wear alot

[Gator]

you can get weighted vests. i am issued a flack jacket thats like 35 lbds that i have to wear alot

Nice I will have to pick one up.

[Shasta]

shit will rip ya up real fast but be careful it can strain your back

[Augerdog42]

What are sun Gods?

[Shasta]

Shoulder rotations
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[Gator]

shit will rip ya up real fast but be careful it can strain your back

Ya I know i can't wear my tool bags anymore. I can but not for the whole 8-10 hour shift.

[Augerdog42]

Shoulder rotations
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Thanks

[Big B]

Thanks bro ya Im going to get very creative whats good about the px90 is that program will already mix things up so On just cardio days I will have to do my own. I want to get a back pack and put weights in there in do bleachers I did that once what a great workout that was. I remember in high school they had this parachute they would put on you and then you had to run a few laps that was killer. I would love to find one of those some were.:eek:

Yes...those are called speed chutes...I use those at times for my clients who are doing sport specific training...very useful...use it on windy days:eek:

[Shasta]

Or rainy days or cold days or just days u feel plain miserable. I have to... :D
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[Gator]

Are they expensive.

[Big B]

Are they expensive.

I can't remember what I got for the speed chutes because I got it in package with a bunch of other stuff....but the weighted vest runs around 150-300 depending how heavy of adjustable weights it holds...also depends who you get it from...

[Shasta]

Yeah they are expensive. Good investment tho
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[Big B]

Yeah they are expensive. Good investment tho
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No doubt!

[CakeNinja]

Amazon.com has weighted vests starting at $50, w/ free shipping.
They appear to be of good quality. Try a search on there before you spend $150+, in the possibility that you can save some money

[Shasta]

You can buy a vest for 50 but I don't think it comes from weight
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[Big B]

You can buy a vest for 50 but I don't think it comes from weight
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Yes they sometimes sell them without weights also different vest hold cetain amount....I just order some of my stuff from power-system.com They are expensive but good quality!

[Shasta]

Yeah I fu plan oin making an investment in something u love make a good one. All my belts, chalk etc are supplied to me by the usmc. My vest is only 35 lbs flack with sappy platees and I can't wear it to the gym. Only during drills or for when I shal come under fire. Well I guess if I wanna do pullups outside her too. But I cam run in my gas mask
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