i have my 2nd attempt on the stairmaster tomorrow. i'm a bit nervous but i have been training with my 50lb vest for 10 minutes at 60 steps per minute. I also have to drop off some paperwork to my investigator before the stairmaster, i hope they do not mind my athletic attire.
At the CPAT training, the scantron they give you when you finish with your time, id that your total time with the stairmaster included or just the time of the course
So I got a chance to do the stairmaster today with 50 lbs. I mimicked the medical with the 3 minute warm-up, 5 minute break, and then did over 10 minutes with the 50 lbs at 60 steps per minute. Thank you guys again for the advice, made me feel much more confident about Friday.
Here's an example of how I approach training, usually at Macombs Dam Park. It has a nice track, a soccer/football field, a couple of hills and an area with pull-up and dip bars. Blink fitness has a stepmill and it's $15-$20 a month.
Interval run: 1x1 mi, 2x 1/2mi, 4x 1/4mi, 4x 1/8mi, 4x 75yd hill
With 50lb vest
5 farmers walk x40 yds.
6 walks, kb one hand hand hose pack on one shoulder
5 walks with 30lb sandbag
2x 10 kb one hand swing
2x20 double kb swing
2x20 hose pack clean to shoulder
2x 10 double kb squat
1.5 mi run
10 min run at 8 minute/mile pace
50 yd 'snake' run
4x25 jumping jacks
5 partner back carry x 50 yds.
5 partner 'wedding' carry
For those interested, check out this article:
Mountain/Military athlete are pretty good resources too.
Hey heres my workout:
A million pushups
8 zillion pullups
152 yd dash
Do all that 20x
Then a trillion javelin throws
Pull a bus 5 city blocks
And then excersize my fingers by typing out every single excersize ive done in the last month on the hiring forum instead of a bodybuilding forum.
C'mon - Kazmaier - or for this forum, Phil Pfister would be appropriate.
With the name LongCut, it's possible you'll appreciate this:
Another article I thought others might appreciate
I tried going back and looking for what you and Tomfromqueens mentioned about that workout but I couldn't find it. Would one of you gentlemen be as so kind as to point me in the right direction or copy paste what workout he said?
I have been doing some HIIT stuff from youtube but idk if that'll be enough. By the end of my youtube workouts I feel like dying but I want one that I feel like the worlds ending....Know what I mean? hahaha.
25 jumping jacks then 10 pushups (as a superset) x 5 This is your usual warmup at the start of PT
1 minute plank
50 bicep curls
30 tricep presses (do these three one after the other)
30 shoulder presses
20 leg lifts
20 supermans (lay on your belly and lift your arms and legs at the same time for 3 seconds)
Repeat the above sets twice but take a minute to rest between and sip some water you can do them in any order I think, but you always start with the jumping jacks. Follow this with a 3 to 5 mile run, alternating three minutes at a semi comfortable pace with two minutes as fast as you can go with good form. Stop halfway and do a few of the above exercises then finish the run.
That's pretty much what I have been following since the summer ( 2X a week).
I use 10 lb dumb bells which don't seem like a lot but it definitely builds endurance and burns by the end.
I'm not trying to kill myself but definitely keeping active 5-6 days a week. I like that routine b/c you can easily change it up ( such as doing the run beforehand or adding other exercises).
It also seems like a workout that is specific to the job being that it was suggested by someone who is OTJ.
The above, with 10# dumbbells, is a pretty good replica of what PT at the academy is like. They do vary it a lot, but if you get good at the basics you'll have an easy time. And 10# is hell after several sets of tricep curls.
Are the 50 bicep curls all one set? Or do I break it up?
And when you say "Repeat the above sets twice" do you mean the entire post or just that leg portion (squats, leg lifts, supermans).
Sorry if these are silly questions
I do the bicep curls in one set ... 50X
The 2nd round makes it an overall pretty challenging workout. Good to hear that its similar to PT.
For some reason the shoulder presses kill me !
does the 1.5 mile run have to be under 13 minutes or 12 minutes?
Anyone know what list # medical notices reached?