Gouki said:
I'm doing 40 min of weight training each morning, one bodypart on each day (arms supersetted on Friday tho to allow Sunday rest)
And in the afternoon, I do running. I am.. not a great runner right now (13 min for 2.4km) quite shameful I know, but I am hoping that this four months will let me get up to superior level.
That's what I am doing .. is there anything else I should do? How many km should I aim for to do well in SQ and (hopefully) my infantry QL3? Anything else would be appreciated! I don't want to be wasting my time, as this four months can make or break me.
while I am an avocate of weight training, right now, it's not your most pressing concern. Never mind isolation exercises. You need a strong core. I recommend push-ups, pull-ups, and sit-ups. For two reasons: 1) they work the entire body, and 2) these are the movements you will be performing for the rest of your career.
Push-ups: you want to be able to pump off a set of 50 at any time. With PERFECT form. Arms bent at 90 degrees on the downstroke, back and ass level. Arms fully locked out at the top. That's one. Anything less than perfect form don't count.
Sit-ups: you want to be able to pump off a set of 50 at any time. With PERFECT form. Arms bent, knees bent, shoulder blades touching the floor. On the Up-stroke, elbows touch the knees. Hands don't leave the SIDES of the head, hips don't leave the floor.
Pull-ups: grip bar with an overhand grasp and hang. Arms fully extended. Pull up until the clavicle is level with the bar. Pause. Lower to full extension. Go for 7.
Once these movements become easy, add some twists to them. Push-ups: change the spacing of your hands. Move them in until your fingers and thumbs form a diamond. Move them out to twice shoulder width. Move one up to level with your ear, and leave the other at your normal position, then alternate. When you can perform a set of 50 normal, then sets of 25 of each of the others, go back to weights. At this point, your aerobicizing.
Sit-ups: once you can perform 50 properly, remove any foot support, and do them with nothing holding your feet down. Then incorporate crunches, bridges, and leg-raises.
Pull-ups: start doing sets of chins after you pull-ups. Do a set of pull-ups to failure, then immediately switch grips to underhand and do chins, then move the hands in, until the pinkie fingers are 6 inches apart. When you can do several sets of these, add weight.
Running: you need to build an aerobic base. A program that works for me is a 4 day one. Day one is all about time. I run for an hour and a half. I don't care about distance, only time. Day two is sprints. Find a known distance (football fields are excellent). Sprint for 50 meters, jog for 50. Do this for 40 minutes. Increase the distance you sprint and decrease the distance you jog, until you sprint for 100, jog for 50. Day three is hills. Day four is off.
I suggest these movements because they will work the entire body and they will give you the muscle memory you need for your chosen profession. You need to perform these movements every day when in the infantry, so train the body to do them, and do them RIGHT.
I won't give you any advice on ruckmarching because everybody needs to learn about that as part of their Basic training. Wouldn't want to cheat you out of the experience.
If you boys find that these ideas don't challenge you, get back to me via PM, and I'll come up with something appropriately sadistic.