Workout advice from your peers

PHYSICAL FITNESS INFO


For info, tips and advice on the physical fitness aspect of preparing for boot camp, click on the below image to visit the fitness section on our website.

You will find info on your IST, PFT, running, push-ups, crunches, pull-ups and much more.

This fitness site is no longer being maintained, so visit the new site by clicking the pic below.


ARMSTRONG PULL-UP PROGRAM


Decades ago, Major Charles L. Armstrong devised a workout routine which enabled him to set a world record in pullups. Since then, tens of thousands of Marines have used his program to get to 20 pullups and beyond.
The Armstrong Pullup Program.com is the newest site in the USMC OCS Blog’s constellation of websites including Becoming an Officer.com and MarineCFT.com. It serves as your one-stop shop for the famous Marine Corps pullup workout. 
Additionally, you can find customized pullup workouts for Beginners, Advanced, and Women
Good luck and Semper Fi!
USMC-OCS-PFT-Pullups-Armstrong-1024x251

IMPROVE YOUR PFT – IST


The following post is from 300pft.com

I wanted to join the Marines, but I knew if I failed boot camp. I would let my brothers down… It’s not an easy choice to join the Marines. Your friends look at you differently, they’ll say things like, “are you sure that’s what you want to do?” Your family might be skeptical, but inside, you always knew that it was your calling in life. You want the brotherhood, you want the respect of the people around you and you want to know that you can endure the most dangerous and punishing environments on earth, and not only make it, but thrive. To others it would be intimidating, it would be nerve wrecking… To you, it is the challenge of a lifetime. But there’s a problem. When you enlist in the Marines… You have to survive boot camp, and in particular, pass the PFT. (physical fitness test) The PFT is a physically demanding challenge that only the Marines face. Your strength and stamina will be tested under the pressure of drill instructors yelling in your face. Imagine waking up in the middle of night, crawling through mud, and being yelled at during live fire exercises. What would it feel like to know that you gave everything… Only to make it to the last pull up and realize, at the most important moment, that you simply did not have the strength or mental fortitude to pull yourself up one more time. You had let your brothers down, worst of all you let yourself down. I’m not gonna let that happen to you. My name is Manny, I’m a Marine, and I passed my PFT with a perfect score. I’ve helped others just like you pass their test. In fact, my average student passes with a score above 285. I’ve designed the most comprehensive workout program ever developed specifically for the PFT. The very same routine I used to earn a perfect score. Using my workout program, I guarantee that you will pass with a first class score in just 8 weeks of training. I include the exact 8 week workout plan I used to achieve a perfect score. I’ve added exercise videos that will demonstrate how to do the exercises. I include nutrition guidelines to help support and accelerate your growth. I also include a printable calendar to schedule your workouts, fitness logs to help track your progress and most importantly secret techniques that will increase your performance. If you need it, I also added an extra option for you to contact me. This package includes the book and additional customized support. I will check in with you weekly and I will devise a customized milestone plan exactly for your fitness level. I’m passionate about helping fellow Marines, my goal is to see more Marines join who are physically prepared and able to support their brothers. It takes a special type of person to want to go through the hardships of becoming a Marine. You know that you will be challenged in ways you can’t even imagine. Would you give 8 weeks right now, to change the rest of your life?

WORKOUT GUIDE: To get a 50 percent discount at checkout, enter code 300PFTFJ on the 300 PFT guide and personal training service.

CLICK ON BANNER TO GET STARTED

50 percent discount july 2015


KETTLEBELL – CANNONBALL WITH A HANDLE


ImageTHIS POST IS WRITTEN BY A USMC POOLEE:

At least that’s what I like to call it. I hadn’t even heard of a kettlebell until I saw them at the gym at the college I go to. Since I’ve started working out with them I have pretty much stopped all other weight training. Kettlebell workouts are great for working your core and for cardio as well. Overall strength is what kettlebells excel at. Getting a feel for how kettlebells are properly used is hard to discern by reading it off a website page so this video should help you understand how they are used. I do not own this video.

http://www.youtube.com/watch?v=DFHMwVUjubo

Now that you know understand how they are used, lets get to a good workout. The weight of the kettlebell you should use will depend on your weight and your fitness level. I am 6’1” 195 lbs and I use a 50lb kettlebell. I do not recommend using one this heavy right off the bat. Familiarize yourself with them first and move your way up as you feel comfortable. Keep in mind with the kettlebell, the options are endless for the workouts you can do. Experiment. Be creative and find what fits your style and helps improves your PFT numbers the fastest.
Here is an example of a kettlebell exercise I do.

50 sit ups
50 kettlebell snatches
25 push ups
50 kettlebell burpees
50 mountain climbers
50 kettlebell swings

I like to alternate “normal” exercises (situps, pushps, and mountain climbers) with the kettlebell exercises, but that is just my preference. Again, what I love so much about these balls of iron is that there is no one way you have to use them. My exercise above is simply an example of the endless ways they can be used. If you have access to a gym that has these then I recommend you go and try them out. If they don’t have them at the gym then adapt, achieve and overcome! Find a way! They are that worth it!