Military Training

Bigger Stronger Leaner Competitive Bodybuilding
1

Ok, I realize that this is a bodybuilding forum, and that this is not really a bodybuilding question, per se. However, I consider T-Nation to be the most knowledge forum around on all-things-lifting.

I was selected for a certain Special Operations unit. I really dont want to get into it, because that’s not important. But suffice it to say that I want to be very well rounded: strong, high endurance… basically machine like.

I already have pretty good stats and am fairly experienced. 15 years of playing sports, about 1.5 years of consistent lifting, but also lifted off and on throughout high school, but never too seriously.

260lbs max bench, 315 max dead, etc
body weight = 185
height = 5’7"
age = 22

How would you all recommend that I lift? I have until July until I report to the unit.

Right now, I am thinking this:
–Monday - heavy (2-5 rep range) - deads, bench, weighted chinups, shrugs
–Wednesday - endurance (15-20 reps range) - BB row, shoulder press, front/side raises, and BB curl
–Friday - body weight - pullups, chinups, dips, and pushups.

And yes, I realize that there are no legs, because I do tons of plyos and run like 40 miles a week. I run half-marathons and triathalons. So I dont do heavy squats. I’d love to start, my current job makes it hard. When I get out of the military, I will DEFINETELY start.

Basically, my theory is this: maintain/improve strength on Monday. I fully anticipate it being a balls to the wall workout with both bench and deads. Those both rape me. Ill prob start off in the 3 set range for each and work up to 5 or 6 (on the bench and deads, mostly), so that I dont pass out and crack my skull open.

I want to work shrugs because then it’ll be easier to carry my big ass pack. Wednesday is very shoulder-oriented and Friday is to make sure that I can handle my own body weight fairly well.

Any suggestions?

2

im in the miltary heavy lifting is useless in the miltary every thing is body weight so push ups, pulls up sit up then run and repeat lol and u will be fine

all though a little more time on your deads wouldnt hurt but if your going through new training to be in a special unit u wont have a lot of time in the gym. so just do the four basic things that the miltary want and u will excel for pt

3

To be honest, Im not really willing to give up too much of my strength/size. I can already out PT almost anyone that I know, in terms of running, lifting, bodyweight stuff. I win in almost all categories. So I dont need to worry TOO MUCH about preparing, because I can handle anything that they throw at me.

However, I’d like to become more machine-like. Right now, Im fairly powerlifter-ish.

And dont say that strength is useless when I got to throw your ass through the window so that we can enter a building. Or carry your ass 2 miles.

4

Well, if you’re going to be a Recon Marine I’d focus on rucking. How much does your unit currently do? Do you do PT with your unit? Also, do you swim? You might get a chance to go to SCUBA school someday.

5

Just a small note: Deads are a leg oriented exercise.

6

Well I was referring to the ever-so-loved squat. I anticipated people trying to haze me for not including squats. I just wanted to explain.

Yes, I PT with my unit, but it’s pretty much a joke. I PT more on my own. Lifting, running and swimming almost daily.

I swim 2-3x a week and I anticipate going to dive school in the next year or two. Not top priority, though.

7

If I were you I would find a program that is geared mostly twards endurance. In the weight room I would concentrate on back and legs… Your ultimate goal is 3 miles in 18 mikes or less, 100 USMC crunches in 2 mikes or less, and 20 USMC grade pull-ups. I would also spend a lot of time swiming. Full cammies wouldn’t hurt.

Iam a Grunt, 0311. Deff not RECON. I’m not sure what kind of special outfit you are joining, but if its Recon, have mercy on your soul… You have to be in sick shape, and commited to the Corps. Motivated, dedicated-

I’ve talked to Recon Marines. An example of PT these devils do is sick… Basically you and another Marine run 3 miles, with a hummer tire stapped to your backs. As you run you hand off a full 5 gallon water jug.

Sounds like fun I know… But you, of cource have to pass the indoc witch decides rather or not you get in or not.

If you are going into Recon, awsome… If not, and you try to train like them and try to meet some of the criteria you can do anything.

I’m sure there are some more senior Marines who can say more-

That was my 2 lbs.

PFC Merchant, 0311

8

I know a guy who scores 400+ on the extended scale and in the gym he would use lighter weights and high, high reps. Stuff like

Bench: Set 1- 135 x 50 (rest pause)
Set 2- same
Set 3- same…

Just an observation, Also, I know a guy who just got done with SFAS and the Q course, guy is a ruck machine. RUCK MACHINE.

Anyway, just my 2 cents.

like mingledorff77 said I bet there are some older guys who can say more about it.

BTW- when did he say he was going into Recon? I must have missed it?

9

i suggest you learn how to swim…long… tread water for 30 minutes then we’ll see how your endurance is… if you out PT everyone else, then you have the ability to progress…find new exercises, run up hills, find cool shit

10

I never did.

Thanks for all the advice. Im well aware of the need to run, swim, and hump. I do all 3.

Any advice as to lifting, though?

11

Look at some of the Crossfit workouts. I’m not saying that you should do their program because I don’t like the randomness of it. Work through their workouts and when you find something you find hard, do more like that. They have some nice strength workouts like high rep deadlifts and handstand pushups.

Here’s the link to the workouts.
www.crossfit.com/cf-info/faq.html#WOD0
The one I mentioned is Dianne. Linda is also a good one to do often.

12

with regard to workout, maybe increase your endurance to 100 plus reps as i have heard that these type of high rep schemes used by some endurance strengh type athletes. 20 to 30 reps does put you in the endurance training zone; but barely and it appears that the military may go beyond this 20 to 30 rep endurance training zone.

I would think about adding at least a few sets of squats in even with all your running as you are doing a lot strengh training for upper body; but none for lower (running is not strengh training and does not add strengh).

With your rep of 2 to 5, you could do 3 sets of heavy squats at 3 to 4 reps. this would add up to a total volume of 9 to 12 reps heavy; which is relatively low volume and less demanding on the energy system than doing 4 sets of 8 to 10 reps of squat. Not sure what would work best in your case; but something to think about.

13

heavy weight low reps will get u stronger that simple and did u say you beat all your fellow marines in lifting?
i trained with a ex marine who was benching in the low 400s not much of a squatter or deadlifter but a respectable 400s and he was strong in the marine corp he was not happy with me when i joined the navy lol

14

[quote]jetztodernie wrote:
Ok, I realize that this is a bodybuilding forum, and that this is not really a bodybuilding question, per se. However, I consider T-Nation to be the most knowledge forum around on all-things-lifting.

I was selected for a certain Special Operations unit. I really dont want to get into it, because that’s not important. But suffice it to say that I want to be very well rounded: strong, high endurance… basically machine like.

I already have pretty good stats and am fairly experienced. 15 years of playing sports, about 1.5 years of consistent lifting, but also lifted off and on throughout high school, but never too seriously.

260lbs max bench, 315 max dead, etc
body weight = 185
height = 5’7"
age = 22

How would you all recommend that I lift? I have until July until I report to the unit.

Right now, I am thinking this:
–Monday - heavy (2-5 rep range) - deads, bench, weighted chinups, shrugs
–Wednesday - endurance (15-20 reps range) - BB row, shoulder press, front/side raises, and BB curl
–Friday - body weight - pullups, chinups, dips, and pushups.

And yes, I realize that there are no legs, because I do tons of plyos and run like 40 miles a week. I run half-marathons and triathalons. So I dont do heavy squats. I’d love to start, my current job makes it hard. When I get out of the military, I will DEFINETELY start.

Basically, my theory is this: maintain/improve strength on Monday. I fully anticipate it being a balls to the wall workout with both bench and deads. Those both rape me. Ill prob start off in the 3 set range for each and work up to 5 or 6 (on the bench and deads, mostly), so that I dont pass out and crack my skull open.

I want to work shrugs because then it’ll be easier to carry my big ass pack. Wednesday is very shoulder-oriented and Friday is to make sure that I can handle my own body weight fairly well.

Any suggestions?
[/quote]

Does this mean your going to do their training prior to being accepted into their unit, or that you are already in?

For example, getting into Delta involves going through Delta selection, same as BUD/S for the SEALs.

It depends on the training, but all of those guys are excellent at moving their own bodyweight, and the selection process burns off all the excess muscle and fat. You wanna be able to run, do a lot of pullups, pushups and situps, and have a great grip for those O-courses.