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.
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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?
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I have noticed that many who are obsessed with going to the gym are not always interested in working out in a manner that is most beneficial to them. They seem to be more concerned with their appearance and image which is why they hit the gym. If you are into that crap, that is fine. Just understand if you are looking to gain true raw power and strength, and if you are interested in also gaining mental toughness, then you may want to look into more natural workouts.
I want to give you an example and how natural workouts benefited me as a Marine. Growing up I would often tag along with friend who was a career mason. His work specialized in building block walls, tearing out concrete or asphalt driveways, pouring driveways, building brick or cement patios and things of this nature. This work was not done with machinery. Shovels, picks, sledge hammers and wheelbarrows were the trick of the trade. The constant bending over and lifting heavy objects and the constant digging or moving wheelbarrows filled with concrete or dirt ended up being the best mental and physical preparation I could of asked for.
This type of work naturally built my arms, forearms, hands, legs, feet, and back muscles. Without ever stepping foot in a gym and without ever playing high school sports, because of these natural workouts I was often able to out perform many recruits and Marines who were visibly muscular when it came to things such as hikes, obstacle courses, circuit courses, rope climbing, and events of this nature.
It’s no secret that boot camp and most combat jobs such as infantry require a lot of mental strength and toughness and they will often measure your strength in areas such as, pulling, pushing, lifting, carrying, dragging, and grasping. Working out in a natural manner will often make a huge impact in these key areas., so do not be afraid to give these types of workouts a shot.
So how can you work out in a more natural manner? Here are some examples and some tips about natural workouts:
- Shoveling snow is an excellent natural workout, especially when you move the same snow from one place to the other for long periods of time. This duty will build your mental toughness and it will build your strength and power in the obvious locations throughout your body. Going for a nice long walk in deep snow will also work wonders for you.
- Digging ditches or trenches and then filling them back up over and over is an outstanding natural workout. Or if you have a large pile of dirt or sand, shoveling it from one place to the other will work wonders for you. Filling and moving sandbags is also good to do.
- Hikes of any distance will help you in many ways. Read the Hikes/Humps page of this blog for more info about this method.
- Climbing walls, trees, ropes, monkey bars and things of this nature will work wonders for you.
- Flipping large tires or dragging weighted smaller tires is a great natural workout. If you don’t have access to a large tire to flip over and over, try to find a regular car tire and fill it with something solid. Tie a rope to it and try dragging it around for a while. You don’t even need a tire. You can use a sled or a piece of flat wood. The point is you want to drag something for set distances back and forth.
- Chopping/splitting firewood is a great natural workout. If you use steel wedges, a sledge hammer and an axe to split your logs, this will accomplish a lot both mentally and physically.
- Swimming, and cycling are great natural workouts.
Just get creative and do things that are done without having to go to a gym or are done without the aid of any fitness equipment. Use the environment you live in to create natural workouts. There are hundreds of things you can do to make you tough from the inside out. Remember, natural toughness is much better for you while in the Marines than being able to bench press 225 pounds, as an example. No one in the USMC really cares how much you can bench press or squat. What they do care about is how long can you drag a heavy load for, or how much weight can you pull up and over a wall or some other obstacle.
I know many of you have this image of a huge muscular Marine who is a bad ass. Just understand that this type of physique is not required to perform well as a Marine and in some cases being this way can slow you down. Think about it: If being huge and muscular made you a better Marine, don’t you think the USMC would stress this during boot camp and all throughout your USMC career?
There is a reason the Marine Corps added the Combat Fitness Test (CFT) to its requirements and natural workouts are a great way to prepare for this. It’s not always about how fast you can run or how many pull-ups you can do, so remember this when preparing for the Marine Corps, especially those of you who wish to serve in the combat side of the USMC.
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.
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!
Quick Tips For Pullups
- Find a grip that is comfortable for you, you can do palms facing out, palms facing in, hands close together, or far apart, find what works best for you.
- Tilt your head back so that your chin extends into the air, since only your chin must pass the bar for the rep to be counted you can reduce the distance your need to travel by doing this
- Drop down quickly into the dead hang position, the longer it takes to go return to the bottom, the more energy your wasting. Also minimize the amount of time you spend hanging, as this burns energy as well.
- Don’t forget to breathe; breathe in on your way down, and then push out the air on your way up, as with any exercise proper breathing will help you a lot.
- Try switching grips; you are allowed to change your grip on the bar as long as you don’t touch the ground, so if you find you cant do any more, give it a try, its a good way to add on 1 or 2 pullups right way.
- The picture below gives you a good idea of what your hand should look like on the bar, the position of the thumb does make a notable difference so if your doing it like the “not recommended” give the other way a try and see if it works better for you, if it doesn’t, do whats more comfortable for you.
This is a simple workout that should be a staple of any future Marine’s workout plan.
Starting with 1 pullup, 2 pushups 3 crunches, increase each set by 1 pullup, 3 crunches, and 2 pushups. There is no rest period, move from each exercise to the next with no delay. Move up the later until you cannot complete anymore pullups, for example, you get to 10 pullups but next set cannot get 11, this is when you start moving down the pyramid, so the next set you attempt 9. Go as high as you can, we will use 10 for the example but go until failure.
Pullups: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Crunches:3, 6, 9, 12, 15, 18, 21, 24, 27, 30, 27, 24, 21, 18, 15, 12, 9, 6, 3
Pyramid workouts are very effective for more than just pullups, running pyramids, pushup pyramids, etc are an extremely effective way to train, especially when attempting to break through plateaus.