Getting in shape for Marines boot camp?
April 12th, 2009 | by MakingMarines |
KoRn_COB asked:
Ok, I have asked this question before, but since then I have improved in some areas but still need help in others. I’m a female trying to get in shape for Marines boot camp. For the PFT I currently have a 110 sec. flexed arm hang, I can do 70 crunches in 2 mins, and my 3 mile run is between 21-22 mins. My maxout on pull-ups is 8-10 and push-ups is 40. My question is how do I improve my push-ups? How many push-ups/ pull-ups should I be able to do before I get to boot? What are some good exercises for strengthing my core? I already do leg lifts, flutter kicks and crunches everyday. Thanks
I lift weights 3-4 days a week
Marine Boot Camp Videos
Ok, I have asked this question before, but since then I have improved in some areas but still need help in others. I’m a female trying to get in shape for Marines boot camp. For the PFT I currently have a 110 sec. flexed arm hang, I can do 70 crunches in 2 mins, and my 3 mile run is between 21-22 mins. My maxout on pull-ups is 8-10 and push-ups is 40. My question is how do I improve my push-ups? How many push-ups/ pull-ups should I be able to do before I get to boot? What are some good exercises for strengthing my core? I already do leg lifts, flutter kicks and crunches everyday. Thanks
I lift weights 3-4 days a week
Marine Boot Camp Videos
6 Responses to “Getting in shape for Marines boot camp?”
By Manderz on Apr 16, 2009 | Reply
try to life weights. I think with the pull-ups you just have to keep practicing until your arms strengthen are you can do more and more everyday. Your 3 mile is excellent and your pullups are good too. Keep up the good work!
By Brad V on Apr 18, 2009 | Reply
You’re going about it the right way. A daily regimen will get you where you want to be. Sometimes, taking a day off helps rebuild your strength, and when you come back to it your repetitions increase.
I find that I was able to increase my reps to 150 on push-ups, simply by adding one a day ! Sometimes I wasn’t able to do it, but most of the time I was able.
For Women Marines, 50 will do the trick ! Don’t burn yourself out before you even get to PI, you will be in the top five percent by doing what your are already doing. Semper Fidelis !
By Rick S on Apr 19, 2009 | Reply
Looks like you’re on the right track. Females do not have to do pull ups for their PFT. Remember, Push Ups are a 4 count exercise, so it’s more like 1 for every 2 you actually do. Your run time is fine. To strenghten your core, those big exercise balls actually work pretty well. Take a 25 lb weight plate(or whatever weight you feel comfortable with) and do crunches while you hold it on your chest. There’s also some kind of waist rig to use the weight on your arm hang. Honestly, you’re probably in better shape than most people will be when they first show up, I wouldn’t worry too much about it.
By mulder on Apr 20, 2009 | Reply
The best thing to do, is get permission to go to a middle school that has the old time box style basketball gym(s). Run the goat trail at least 30 minutes a day.(that’s running up the steps to the top on one side, run down to the floor and do the same on the other side of the stands) You will develop such stamina in your lower trunk and legs, and build up your lungs, along with everything else you’re doing, that it should physically be a breeze. You go strong Marine! Hoorah!
By Dominique L on Apr 21, 2009 | Reply
It is good that you are trying to get into shape before you go to Paris Island right now you are way above the rest of the Females that will be in your platoon. I was a Marine Corps Recruiter. I got off recruiting last year and now in Iraq. The best thing you can do is keep on your schedule that you have. You will be broken down and built back up. So you are doing excellent Devil Pup! The best thing for your is start doing pushups with weights on your back. Your flex arm hang is freekin awsome. Attach weights to a belt and do pullups. That is the best i can say.
By artemtb on Apr 24, 2009 | Reply
First of for the sake of the pft push ups are a 2 count exercise. Start up right, go down, come back up and that’s one. Improving push-ups involves using pyramid pull ups in conjunction with push ups. Just a rough example of what that system entails. Let’s say you do a max set of pull ups (I do know you’re a female but work with me here) and find out your max is 7. Your lucky number is 3. Get on the bar and do 1 pull up and get off. Do 10 push ups. Do 2 pull ups and jumps. 10 push ups. 3 Pull ups, 10 push ups. Now go back down to 2 and then 1 with the push ups. To strengthen your core do something called “watching tv”, this is also a fun hazing exercise. Lay on your stomach, elbows by your side with the hands by your face. Lift your self so only your toes and forearms are supporting you. Make sure you’re straight and hold it for as long as you can. Work your lower back since that will help with the crunch as well. For your running you should be running roughly 3 times a week. Monday do a fast paced/short distance (about 1.5-1.8 miles). Tuesday rest. Wednesday is long distance short pace. You should be able to carry a conversation at all times of the run and not be short of breath. Thursday rest. Friday do a mixture of sprints and moderate pace. Go to a school track. The track is usually 1/4 mile for the entire oval. Run 1/4 fast and 3/4 slow, next lap 1/2 fast and 1/2 slow, see the pattern? Stay on a plan and you’ll be fine.