advice on workout program

[ghost_swg]

Hello...

I have a question...

I don't know how many of you have checked out the BUD/S Warning Order page, but there is a pre-enlistment type workout for BUD/S listed on it.

(http://www.sealchallenge.navy.mil/WARN10.HTM)

My question is this, what do all of you think of this program? What will it do for me, an adult weighing about 140lbs.? What is it good for; what are the good and bad points of it?

Thanks in advance!

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- ghost

[This message has been edited by ghost_swg (edited 04-21-2000).]

[ghost_swg]

Can anyone help me answer my question above?


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- ghost

[XS]

This is just my opinion, but it does seem a little on the light weight side for those serious about entering SF.

Four miles in 30 minutes? That is not hard! The distances it has listed, even for category II is very short.

The swimming I won't comment on. Seeing how I have the swimming finesse of a beached whale, I will leave this to those better qualified.

I don't think the strength training is very good on its own. The pushups, situps etc are best used in conjunction with weights training. What height are you? For average height, 140 lb is very light. Correct me if I am wrong, as I have nothing to go by here, but I am assuming that you have a low level of fat and muscle. Assuming this is true (once again, I will need more info about you to give an informed opinion) it would be best to join a gym, and get into strength training to build up your base strength levels. The pushups, situps etc are very good in conjunction with this. I do have a major gripe with the idea of doing a pre-set number of reps. Do the exercises untill you can no longer physically lift yourself. For muscle endurance, this burn out is very important.

I don't think much of the training program unless you are really a beginner. It isn't the sort of thing that will give you a good chance of getting into SF.

Just my $0.02.

[ghost_swg]

Hey XS,

Thanks for your reply man, I appreciate your POV.

Anyone else have some opinions? I'd like to hear them all.

Thanks in advance!

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ghost

[This message has been edited by ghost_swg (edited 04-24-2000).]

[ghost_swg]

Anyone have any other replies for today?
(just trying to keep this post active daily)

Thanks



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- ghost

[Mac]

I did my own running and swimming program but I found the PT program to form a good base for future workouts. I'm only 134 pounds myself. Remember, you get out of the workout what you put in. If it takes you all day to do phase 2, week 6, you're not getting the full benifit of the workout. If you're busting your a!@ off at a real intense pace, you'll get a hell of a lot more out of the workout. High reps and sets don't matter if the intensity is not there. Just My 2-cents.

[ghost_swg]

Mac:

Thanks for the reply! Yeah, I do bust my a$$ off whenever I workout. IMO, if you are not intense when you do the workout, then why bother working out?

I also want to know what this workout focuses on... like endurance, strengthe, etc... What benefits it has and stuff.

I appreciate the replies! Keep 'em coming! http://www.specialoperations.com/ubboard/wink.gif

Thanks



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- ghost

[Mac]

I'm no expert and just speaking from personal experience here. I've down the Warning Order and a dozen other workout programs. What I found is that the Warning Order helps build endurance. If you want to increase your 2 min max, I've found better workouts: swim-pt, pyramids, and low sets with high reps (Stew Smith's book has some good programs). But for endurance, like loong workouts, I found the Warning Order is a good place to begin and gives you good endurance for a long workout out. For strength you'll have to lift. Hope this helps.

[ghost_swg]

xxxxxxxxxxxxxxxxxxxxxxxxxx

[This message has been edited by ghost_swg (edited 04-26-2000).]

[ghost_swg]

Mac:

Thanks again for your reply.

The time period I have each day is roughly 30-50 minutes. I have to cram as hard as I can in order to complete the CAT I workouts.

I am very interested in endurance, but also need some strength application.

A quick question:

Which takes longer overall, building endurance, or building strength? IMO, building endurance takes the longest.

Ok, back to the workout program...

In addition to endurance program, I also need a strength building program. Preferably one that can be combined with the current endurance program.

As always, any replies are greatly appreciated!

Thanks again!



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- ghost

[Cole]

I have tried the Warning Order in conjunction with a weight-training program and find it works well. I get up in the morning and do the running, push-ups and sit-ups and in the evening I go to the gym and do a light PT (stepper-to get heart rate up),lift weights (mid-weight 12 reps) and do the pull ups and dips (no bar at home!). For now it works well. Near the end you can try doing the runs faster, or humping a rack with a sand bag in it for more effectivness. Like the Warning Order says, after you have completed it, work on getting your speed down instead of increasing your distance. Hope this helps!

[This message has been edited by Cole (edited 04-26-2000).]

[ghost_swg]

Cole:

Thanks for your reply! I appreciate it!

Yeah, sounds like you've got some workout program going! How do you keep up the afternoon workout with the great soreness from the WO workout from the morning?

It might just be me, but after a workout my muscles feel like someone ripped them apart. How can you go through and start the strength PT at night if you have this problem?

In my case, I usually need the extra day's rest for my muscles to heal up so I can do Wed.'s physical workout.(that is, if I did the physical workout on Monday as well)

Am I doing the workout right? Should I be having these big soreness problems?

As always, I look forward to more replies!

Thanks again!



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- ghost

[XS]

There shouldn't be any pain when working out. Don't mistake this for tiredness, or mild soreness. After a heavy workout, it is best you take a day off to allow for recovery. During this day off, cary out some other form of exercises to increase fitness, but allows the previously worked muscles to reciver.

If there is pain due to a recurring injury, take time off to allow it to recover. If the pain is due to wear and tare, it could be a problem with technique.

[Cole]

I have two "secrets" that enable me to keep a consistent training schedule.
1) I drink LOTS of water. Water is the fuel to keep energy going to your body.
2) The morning PT is kinda a warm up. Running, pushups, situps. The night training targets specific muscles. I split the whole body into three days, in order to allow muscles to rest. Day 1 I do chest and triceps, Day 2 biceps and legs, Day 3 is shoulders and back. This way, muscles are allowed to rest and grow before being exercised again.

Diet is very important. Throughout the day I eat tons of food, mainly fruits and bready snacks (you know, pasta, rice.) I have a huge breakfast, snack, decent lunch (subway etc.), snack, Dinner (usually chicken, pasta, rice) and a snack before bed (very small). Also when working out, it is best to have a spotter or buddy working with you. When doing your reps, make your last 2 or so real hard, that way you can feel the burn and know you are pushing yourself to the limit. The burn you feel (and the subsequent weakness) is very important, as that is your muscle tissue being broken down and rebuit, but stronger. When I am "sore", feeling weak, leaving the gym, I know I had a good workout.
Hope this helps!

[ghost_swg]

Cole and XS:

I appreciate the reply! Thanks again!

Another question for Cole:

Seeing how my workout time is usually before lunch, but after breakfast, what type of meal would you recommend for giving me lots of energy and other things that I need to have a good workout?

Any more replies are welcome!

Thanks



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- ghost

[Mac]

Make sure you have plenty of protien (eggs, milk, etc.). Ideally you want to take it in within 45 min after your workout. It will help keep your energy up and help those muscles out.

[Cole]

Breakfast is the MOST important meal of the day. Try to eat a big meal. Since your exercise is between breakfast and lunch, I would suggest trying to eat your breakfast as early as possible, so to avoid working out on a full stomach. As for what to eat, I just suggest getting a bit of all the food groups if possible (meat, grain, fruit, milk) and when your done, drink LOTS of water. This is important. Your body has gone through 8 hours of sleep with no water, and your body desperatly needs to be rehydrated. I usually have 2 big glasses after my breakfast. Most people don't realize it, but they are tired and grumpy at work because they are dehydrated.

[PTFreak]

Originally posted by ghost_swg:
Hello...

I have a question...

I don't know how many of you have checked out the BUD/S Warning Order page, but there is a pre-enlistment type workout for BUD/S listed on it.

(http://www.sealchallenge.navy.mil/WARN10.HTM)

My question is this, what do all of you think of this program? What will it do for me, an adult weighing about 140lbs.? What is it good for; what are the good and bad points of it?

Thanks in advance!



That program is an endurance program specifically geared towards prepping for BUD/S. It could also be used for remedial fitness for civilians. It is a "canned" or standardized program that is not individualized at all. If you follow it, it will give you a solid foundation of physical fitness. Preparing you for more strenuous things later on.

Perhaps the best thing about it is if you follow it to the letter successfully, it proves you are self disciplined and have mental toughness. If you can follow it rigidly and complete it you will prove to yourself and others that you are self motivated and can force yourself to work out consistently on your own without being yelled at or told to work out. That is an important thing for an SOF guy. To be able to do the job without someone always having to make you do it and watch you all the time.

If you get a group of guys together who all have a strong work ethic like that, who are all equally self motivated to push themselves to work hard...anything is possible when they come together and become a team.

[Danne]

Just wondering, is there any alternative for pull up`s?

[jcollettusa]

Danne: yes, you can do lat pull downs to help build your strength; either to the front or to the rear.

Ghost: There are a million different workout programs you can do, but the key factor in these programs is what you want to acheive. You said you want both endurance and strength than try doing isometrics combined with some sort of cardio exercise. Exercise programs stops when your imagination stops. Take the things you enjoy doing and then combine them to fit your individual needs.

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Semper Fi

[This message has been edited by jcollettusa (edited 05-13-2000).]

[ghost_swg]

It has been a while and here is what has happend....

I did the workout I had posted in the begining, in addition to weight training and other aerobic/fitness training. It definately got me into incredible condition, along with "bulking" me up. It went along really well with conditioning for boxing as well since it focuses on endurance a key component in boxing.

Anyway... going through the years of doing these workouts, I began to get a burning sensation in my shoulders everytime I ran for a long distance. As I progressed, the pain would come with running a short distance. About a year ago, I was doing free-weight decline with dumbells. I maxed out and when I tried to press the weight my shoulder felt like it "slipped" and my arm went limp and dropped the weight.

The Doc thinks it is my rotator cuff, but wants me to get an MRI. I can't really have any surgery or anything like that until June with my schedule, so I am holding off on it.

Has anyone had a similar experience with rotator cuff problems? Does this sound familiar? What did you do/What can be done?

The problem seems to be getting worse. It feels "loose" when I reach for something it seems to slip around a bit.

Ok, that's all. Sorry if this post is confusing. I am not really shooting for proper grammar here.

Oh yeah.... Just want to say what's up to everyone. I haven't been here in a long time.