Non-SF Training Advice

[SVDuckman]

Hey guys, thought I'd try to solicit some training advice. I'd like to attend the AF Phoenix Raven School sometime soon, but I need to get into better shape. I need to drop about 2 minutes from my run time. I just quit smoking a few months ago. My results from the last PT test I had was: 1.5 mile run in 13 min. 45 push ups in 1 min. and 37 crunches in 1 min.

The minimums for the Raven PT Test is 1.5 mile run in 11:15 or less and push ups and crunches have to be 50 reps in one min. I'd like to exceed the minimums. Should I just train for this PT test by performing the exercises only in the PT test? My resources are limited. I only have dumbbells and a pull-up bar at the moment. Any suggestions from the PT studs on the forum would be greatly appreciated. Thanks guys!

Ducky

[Remisbarker]

Try these alternating the focus each day with a rest day a week

1. Superseting 20PushUp/8PullUp 5 Sets, 15 Reverse Hand Pushups on Dumbell 4 Sets

2. 25 Situps (FAST) 4 Sets, 15 Elevated leg crunches with Dumbell held straight up 4 Sets

3. 3 Mile Run for Time

.... or just smoke yourself. You get out what you put in and you need some work.

Good Luck

[JDAM]

If you aren't throwing up at the end of your workout, you aren't putting out hard enough. :cool:

Study isometrics, calisthenics and focus on exercises that involve moving your own body weight. Weights are good, but emphasize cardio and natural exercises. Lots of running and lots of swimming (if you have access to a lap pool). Learn sidestroke (both sides), it builds great endurance.

[jrgong]

If you aren't throwing up at the end of your workout, you aren't putting out hard enough. :cool:

Study isometrics, calisthenics and focus on exercises that involve moving your own body weight. Weights are good, but emphasize cardio and natural exercises. Lots of running and lots of swimming (if you have access to a lap pool). Learn sidestroke (both sides), it builds great endurance.

There is a lot of evidence pointing to the contrary. A good book for people looking to build a solid endurance base is Slow Burn by Stu Mittleman. He advises training in specific HR zones and not just running until you puke and you're all f*cked up.

A user on this board named Karaya preaches this, as well. Maybe you could PM him for some advice?

[JDAM]

There is a lot of evidence pointing to the contrary. A good book for people looking to build a solid endurance base is Slow Burn by Stu Mittleman. He advises training in specific HR zones and not just running until you puke and you're all f*cked up.

A user on this board named Karaya preaches this, as well. Maybe you could PM him for some advice?

LMAO, I'm in the best shape of my life; thanks anyway dude.

There's a shitload of different methods. He's obviously past the INDOC phase, so he needs to kick his own ass for a while. Just my .02

He's gonna get smoked regardless...

[jrgong]

LMAO, I'm in the best shape of my life; thanks anyway dude.

There's a shitload of different methods. He's obviously past the INDOC phase, so he needs to kick his own ass for a while. Just my .02

He's gonna get smoked regardless...

My intention was not to say you are not in shape, or that your method is junk or whatever. I just wanted to let the OP know that you do not have to run your dick into the ground to be in great shape and that it may not be the most effective method.

http://www.socnet.com/showthread.php?p=1351729#post1351729

This is the post I was referencing earlier. I was not advising you him to message him, I was advising the OP.

[BOFH]

I liked Mittleman's book. Great way to develop a baseline of conditioning for running. That said, I'm now getting a lot more benefit from anaerobic cardio, with just enough aerobic to maintain. It should be noted, I never got any benefit from anaerobic until AFTER developing a solid fitness base.

As for the weights vs. bodyweight/isometrics stuff...I like both. I do a lot of olympic-style lifting, not much in the way of "bodybuilding," style lifts, and a lot of bodyweight exercises. Taken all-together, I've gotten a lot of benefit from it.

[JDAM]

post

Roger that, I understand where you are coming from and it is good to build yourself up slowly at first. However, there comes a point in time when you have to stop fucking around and start getting REAL serious, which involves pushing yourself to your limits and beyond. Otherwise, you will never truly know yourself and what you are capable of.

[SVDuckman]

Thanks for the advice guys! As far as working hard goes, I smoke myself. I may not be puking at the end of a workout, but I work until I'm at failure, then I try to take it one more rep at a time telling myself I need to get one more out. I'm normally shaking at the end of a workout due to muscle fatigue. I'm taking the training advice to heart. Thanks again guys and, by all means, keep it coming if anyone else has something to add. I'll take all the advice I can get.

[Sharky]

there comes a point in time when you have to stop fucking around and start getting REAL serious, which involves pushing yourself to your limits and beyond.



I would submit that training up for a school is not really the time to be pushing beyond your limits. That's generally a means of injuring yourself so that you never actually get a shot at what you are trying to do. Assessment and Selection is about making the cut without getting hurt, not finishing first in every event, regardless of what the cadre might have you believe. I've seen a lot of good guys not make it through one school or another because they focused on being the fastest/hardest guy in the class rather than trying to graduate. They tend to get injured and are sitting on the sidelines when the guy who graduated 48th out of a class of 48 is in formation to graduate. That's not to say you should sandbag anything or not do your best but that has to be tempered with common sense. Anyone who has actually made it through a SOF selection will tell you the same thing.

[Sharky]

Thanks for the advice guys! As far as working hard goes, I smoke myself. I may not be puking at the end of a workout, but I work until I'm at failure, then I try to take it one more rep at a time telling myself I need to get one more out. I'm normally shaking at the end of a workout due to muscle fatigue. I'm taking the training advice to heart. Thanks again guys and, by all means, keep it coming if anyone else has something to add. I'll take all the advice I can get.




As for you, just keep working on the events you need to do to pass the PT Test. Progress will come with time if you keep training. I doubt you will have a problem if you simply apply yourself. It's Raven school, not SFAS/RASP/CDQC etc etc. That's not to demean the Raven school in any way but there is a distinct difference in the level of training needed for success.

[SVDuckman]

As for you, just keep working on the events you need to do to pass the PT Test. Progress will come with time if you keep training. I doubt you will have a problem if you simply apply yourself. It's Raven school, not SFAS/RASP/CDQC etc etc. That's not to demean the Raven school in any way but there is a distinct difference in the level of training needed for success.

I wouldn't even compare the level of fitness needed for Raven to that of SFAS/RASP/CDQC. I just solicited advice because I was looking for ways to see significant gains in as little time as possible. I look to this forum as a reliable source of information. Sure, I'm not SF, but we can't all be heroes. I appreciate all the advice I've ever received from this forum. Thanks again for the advice!

Duck

[SOTB]

I would submit that training up for a school is not really the time to be pushing beyond your limits....That's not to say you should sandbag anything or not do your best but that has to be tempered with common sense. Anyone who has actually made it through a SOF selection will tell you the same thing.Ditto. Sandbagging won't be tolerated by either the instructors or your fellow classmates, but seeking the Ironman designation might not work out for you, either.I wouldn't even compare the level of fitness needed for Raven to that of SFAS/RASP/CDQC....Sure, I'm not SF, but we can't all be heroes....You probably had no desire to do so, but IMO your comment almost comes off as sarcastic. The more important thing, though, is that while Raven security teams might not be slugging it out through the snow or jungle on a long patrol, they are protecting some of our nation's most valuable assets, and making it possible that somewhere, sometime, there is a patrol of hard-chargers able to slug it out through the snow or jungle.

Do good in your course....

[SVDuckman]

"You probably had no desire to do so, but IMO your comment almost comes off as sarcastic."

@SOTB
The comment was not meant to be taken as sarcastic. I've seen what happens to people who try to be smart-assed with the BTDTs. I've never done this and I doubt it will ever happen. I have to upmost respect for members of this forum.

While in HS, I got in contact with an Army recruiter and told him I wanted Infantry with an Airborne contract. I was only 17 so the recruiter wanted to visit with my mother, not a big deal...or so I thought. After the recruiter tries to sell this to my mom who, might I add, was against me serving in the first place, threw her own son under the bus. To make a long story short, I was suspected of having a heart condition, specifically Wolf Parkinson's White Syndrome, but was never officially diagnosed. They could never "catch" a good ECG. Anyway, I had to submit my medical records to the recruiting physician at Fort Knox, KY and was denied 3 times. I even went to a cardiologist to take a stress-test to get cleared. He cleared me but the Army still said no. I wasn't giving up, so I went to talk with an ANG recruiter. She contacted the med clinic and as long as I met certain criteria then I was golden. So here I am.

Just thought that I'd say that because I actually did have to drive to be an Airborne Infantryman. Just wasn't meant to be I guess.