My Fitness schedule and diet questions

[Andy(titch)]

I have had my training schedule sorted out like his one exampled week:

DAY 1, Aerobic : Warm up, 30 min interval running, cooldown, stretch all used muscles
Day 2 REST
Day 3, Strength : Warm up, Mix of press ups, dips, dorsal raise, crunch etc
Day 4 Rest
Day 5 Aerobic : Warm up, 30 min interval running, cooldown, stretch
Day 6 Aerobic : warm up, 60 min interval swimming, cooldown, stretch
Day 7 Strength: Warm up Mix of press ups, dips, dorsal raise, crunch etc

Now if anyone can see if there is anything to improve, witch im sure there is, could you please let me know on this.

As far a diet goes im unsure really on how to go about this as i want to become fitter, without losing the muscle mass that i already have gained from months lifting weights at the gym, now i know some will need to be lost as it is restricting, i do use creatine and protein as well as mixing it with my high protein diet, but i feel that is i carry on the way i am all that will happen is more muscle mass will be again can anyone help me?

[Ops NCO]

You'll find that there are a thousand different ways to work out. At the end of the day, most of them work fine. It's more about the effort you put in, than the particular program. That being said, let me offer two thoughts:

1. Do you have access to the training events in P Coy (if they still call it that)? That's what you'll want to train for.
2. If it were me, I'd swap one of your rest days with a work day. You've got four days in a row of training there. If you flip/flop days four and five, you'll only have 2-3 days of work at a time. Recovery is just as important as working out.

All in all, though, it's hard for me to evaluate, since I don't know how the Parachute Regiment trains.

[Andy(titch)]

Thank you for the information, at the moment i cannot find out any recent information about P Coy. Last course i could find was held in 2010.
The Requirement i need to meet is the 1.5 mile run in 9.15 min, but due to my motorbike accident the last 8 months all i had concentrated on was muscle building in the upper body, due to a broken leg i didnt feel confident in running till recently. So my were i can run 1.5mile my run time is 2 minuets longer than required. Were the push-up, pull-up, sit-up tests are i am already passing the bar.

[ArticPara]

Aside from the running you don't seem to have much in your regimen for legs. I'm 6'4" and speaking from experience you'll have an advantage road marching and running but a disadvantage when rising from the squat (longer distance to travel/more work required) when loaded with a chute or bergan.

On the heels of your injury you need to get your leg strength up not just aerobic capacity. I'd mix in some high rep air squats and other explosive squat exercises.

[recondo82]

A high protein/low calorie diet will replace fat with lean muscle mass. You won't get "bigger" unless you take in a lot more calories than you burn. I trimmed 20 pounds and have more lean muscle by eating a lot of protein, low carbs and modest caloric content. Chicken and broccoli, oatmeal, low fat cottage cheese, salmon are all good. Lay off the bread, potatoes, etc., and focus more on cardio to get your run time down to the requirement. Discipline in diet is just as important as discipline in exercise.

And I agree with Ops in that the actual exercises you do are not as important as the intensity, focus and discipline you display in completing them.

[Ginger960]

Week 1Day 1 (Hard): Max out pushups: _____ Max out Situps: _____ 2 Mile Run: ________ Max out Pullups: _____ 100 Meter Swim (Nonstop, Any Stroke): ___ 3 Mile March w/ 40 lb. Pack in 1 hr: ___Day 2 (Easy): 20 Min Station. Bike 140 BPM: ___ Jump Rope (Nonstop) 10 mins: ___ Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___ Reg. Pushups: 5P, 5C, 7P, 7C ___ Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___
Day 3 (Hard): 3x 30 seconds (Nonstop, MAX) Pushups _____,_____,_____ 3 Mile Run (8 min. pace) ___ Rope Climb or 3x (max reps) Pullups and Chin-ups: _____ & _____ Forced march with 40 lb. ruck; 5 miles in 1 hr 40 min cross country. _________ Day 4 (Easy): 20 Min Station. Bike 140 BPM: ___ 10x 40 yd. Sprints (30 sec rests) ___ 15m swim (Full BDUs & Boots) Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___ Reg. Pushups: 5P, 5C, 7P, 7C ___ Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___Day 5 (Hard): Forced march with 40 lb. ruck; 5 miles in 1 hr 40 min cross country. _________ Day 6 (Easy): 3x Pushups then situps for 30 seconds _____,_____,_____,_____,_____,_____ 3x (max reps) Pullups and Chin-ups: _____ & _____ Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___ Reg. Pushups: 5P, 5C, 7P, 7C ___ Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___Day 7 (REST)


Week 2Day 1 (Hard): Forced march with 50 lb. ruck; 8 miles in 2 hr 40 min cross country. _________ Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___ Reg. Pushups: 5P, 5C, 7P, 7C ___ Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___Day 2 (Easy): 20 Min Station. Bike 140 BPM: ___Day 3 (Hard): 3x Pushups, chin-ups situps for 35 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___ 5 Mile Run (8 min. pace) ___ 3x 50 Rep Squats w/ 40 lb. Ruck Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___ Reg. Pushups: 5P, 5C, 7P, 7C ___ Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___Day 4 (Easy): 300m swim CSSDay 5 (Hard): Forced march with 50 lb. ruck; 10 miles in 4 hr cross country. _________ Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___ Reg. Pushups: 5P, 5C, 7P, 7C ___ Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___Day 6 (Easy): 3x Pushups, chin-ups situps for 35 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___ 20 Min Station. Bike 160 BPM: ___ 15m swim (Full BDUs & Boots)Day 7 (REST) Triangle Pushups (Touch CPR Spot): 5P, 5C, 7P, 7C ___ Reg. Pushups: 5P, 5C, 7P, 7C ___ Wide Pushups (forearms perp to biceps): 5P, 5C, 7P, 7C ___
Week 3Day 1 (Hard): 4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___ 4 Mile Run (7 min. pace) ___ 4x 50 Rep Squats w/ 50 lb. Ruck Triangle Pushups (Until Failure) _____Day 2 (Easy): 20 Min Station. Bike 160 BPM: ___ Jump Rope (Nonstop) 12 mins: ___ Triangle Pushups (Until Failure) _____Day 3 (Hard): Forced march with 60 lb. Ruck; 12 miles in 4 hr cross country. _________ Day 4 (Easy): Swim 400m Triangle Pushups (Until Failure) _____Day 5 (Hard): 4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___ 6 Mile Run (7 min. pace) ___ Triangle Pushups (Until Failure) _____Day 6 (Easy): 20 Min Station. Bike 160 BPM: ___ Jump Rope (Nonstop) 10 mins: ___ 15m swim (Full BDUs & Boots)Day 7 (REST) Triangle Pushups (Until Failure) _____
Week 4Day 1 (Hard): Forced march with 60 lb. ruck; 8 miles in 2 hr 40 min cross country. _________ Triangle Pushups (7P,7C,12P,12C) ___ Reg. Pushups: 7P,7C,12P,12C ___ Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___Day 2 (Easy): Swim 400m 4x (max reps) bar dips 4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___Day 3 (Hard): 6 Mile Run (7 min. pace) ___ 3x (12 reps) leg presses, heel raises, leg extensions, leg curls ____,____,____,____Day 4 (Easy): 4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___ 25 Min Station. Bike 160 BPM: ___ Triangle Pushups: 7P,7C,12P,12C) ___ Reg. Pushups: 7P,7C,12P,12C ___ Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___Day 5 (Hard): Forced march with 75 lb. Ruck; 12 miles in 4 hr cross country. _________ Triangle Pushups: 7P,7C,12P,12C) ___ Reg. Pushups: 7P,7C,12P,12C ___ Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___Day 6 (Easy): 4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___ Jump Rope (Nonstop) 15 mins: ___Day 7 (REST) Triangle Pushups: 7P,7C,12P,12C) ___ Reg. Pushups: 7P,7C,12P,12C ___ Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___
Week 5Day 1 (Hard): 3 Mile Run (6 min. pace) ___ Swim 400m CSS 3x (12 reps) leg presses, heel raises, leg extensions, leg curls ____,____,____,____Day 2 (Easy): Jump Rope (Nonstop) 12 mins: ___ Max out Situps: _____ 2 Mile Run: ________Day 3 (Hard): Max out pushups: _____ 4x (max reps) bar dips Triangle Pushups: 7P,7C,12P,12C) ___ Reg. Pushups: 7P,7C,12P,12C ___ Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___Day 4 (Easy): Swim 400mDay 5 (Hard): Forced march with 75 lb. ruck; 18 miles in 6 hr cross country. _________ Day 6 (Easy): 4x Pushups, chin-ups situps for 40 seconds _____,_____,_____,_____,_____,_____,_____,_____,__ ___ Jump Rope (Nonstop) 12 mins: ___ Triangle Pushups: 7P,7C,12P,12C) ___ Reg. Pushups: 7P,7C,12P,12C ___ Wide Pushups (forearms perp to biceps): 7P,7C,12P,12C ___Day 7 (REST)----------------------------------------------------------------------------------------------------------------------------

Alright, that's the whole thing. I even got that thing in an easy to read spreadsheet so I can just print it out week by week :D

If you even made it to the end, lemme know what you think of it or where I should make it harder or if something looks stupid.

[Ginger960]

The browser lied That's not how it looked when I posted. So If you even *Managed to read that shit*

[Weazle23]

Lots of wordy things...

[Ginger960]

I know I was ticked because it was really well structured but I couldn't get an excel sheet on here so I was kinda screwed.

[Bell]

What's the title of this thread? That's right, it isn't about you. It's not good manners to stomp on another mans thread. You wanna talk about your shit then get your own thread.

[Ginger960]

My mistake. I apologize. I was trying to not make too many threads since I'm new. If someone could erase all my posts out of here and the ones pertaining to it, that would be appreciated.

[con50582]

Your workout looks good. I would add pull ups and ropes along with ruck marching. You will tab your ass off in P Coy. If you have a track or large field walk around it with a ruck on carrying a full water can that will give you an idea of some of the crap they will have you do.

Here is a link for the workout prior to going to US Special Forces Selection. It has some good workouts in it. Pay attention to boot fit and foot care. You want to toughen your feet and develop some mental toughness (the ability to turn off the rucksack pain) along with building up the shoulders.

http://www.bragg.army.mil/sorb/Text/...PAM 601-25.pdf this is off the SF recruiting website that's open to the public.