I have just received my work-out plan from four PhD. grads from health science and sports medicine and wanted to post them on here before they go into full effect. This plan cost me forty-five bucks since I'm a student. I want advice from the people who have actually passed not the gym rats as we students call them, although I will be taking them both into account greatly. OK so as always don't be afraid to tear it apart and give honest opinion of what you would add or subtract.
(I have no place to climb ropes?
)
Monday
Pushups * (Push-Up work-out being used.)
Stability Ball DB Press
Sword Draw
Skull Crushers
Standing Calf Raises
Stability Ball Crunches
Planks (45 sec reps)
Tuesday
Run + Ruck.
Wednesday
Pull Ups
Bent Over Rows
Reverse Flys
DB Shoulder Press
BB Curls
Seated Woodchops
Side Planks (30 sec reps)
Thursday
Run + Ruck.
Friday
Squats
Single leg squats
Pushups w/ variation
DB Chest Press
Pullups w/ variation
BB Shoulder Raises
DB Tricep Extenstion
Situps
Planks (45 sec reps)
Saturday
Long Run or Long Ruck.
Sunday
Rest or LSR Long Slow Run.
Warmup
Jog/Bike - 5 mins easy
Leg swings - forward, backward (15)
Walking Lounges - with trunk twists (10)
Squatdowns and twist
Arm Circles
Myofacial Release
IT band
Quads
Hip Flexors
Lats
Sets 3
Reps 12
Rest 60 sec
Tempo 2 1 1
Static Stretches (Post-workout) - hold 30 secs each
Lunge
Hamstrings
Quads - standing
Calfs
Chest
Pushup Variations
regular explosive-staggered
wide elevated
diamond clap
one-leg with med-ball (switch side to side)
explosive with stability ball (SB)
staggered elevated with SB
Do a pushup test every Sunday, to see how many you can pull off without stopping. Take that number and
round down to the nearest *5 (i.e. 46 down to 45), or nearest *0 (i.e. 53 down to 50). This rounded number is
the one you focus on for the week. On pushup day, you will do five sets, with 60 sec rests between sets.
First set, the reps is the rounded number. Next set, decrease by 8. 3rd set, decrease by 2 more. 4th set
decrease by 5, and max out on the last set. On variation day, do 3 sets of as many as you can pump out
without resting.
For pullups, do 4 sets. Max out on the 1st set, then each set after that decrease by two, and shoot for that
number of reps, or as many you can do below that. Variation day, just do 3 sets. The different variations were
the wide grip, the parallel grip, with the row attachment (throwing it over a bar), chinups, weighted
pullups, or weighted versions of each variation. Remember, focus on pulling with your upperback.
Situps, max out on the first set (as many as you can in 2 minutes). Do them like you would for the test. Get
one of the employees working there to help you out if you're working out on your own. The next two sets,
perfect form of 20, and 30 second rest between all three sets.
For the running, just continue doing that a couple times a week. Don't go as long as you have been, try
going for less time, higher intensity. You don't have to focus on specific training or times with the running
portion until you're about 3 months until the test. In the meantime, do variations of two mile, three mile,
or an easy 30 - 45 minute run. Though you want to improve intensity, you don't want to burn out. Come
3 months, start focusing on times. You want to run a 6 min mile (you did that during our mock test, but
only the first mile, and slowed down the second). So you want to focus on keeping that 6 minute mile, and
hitting certain times during the following 4 laps. Saying you ran your first mile, start out with the goal of
hitting the 5th lap in 7:45, 6th (9:30), 7th (11:15), and 8th (13:00). Doing that will achieve the 13 minutes,
but we want to be able to make 12, so that come test day, there's no room for error. As soon as you hit all
of the 4 times (including the 6 min 1st mile), start decreasing each lap in the 2nd mile by 5 seconds. Follow
this routine until you can get the 12 min 2 mile, and maintain until test day.
On "Ruck" days it is completed with a 28 pound pack on a five mile dirt road around a cattle pasture pace now being about a 12-13 min average.
Other points to keep in mind, remember to keep the three points (Head, hips, heels) in line during your push ups
and planks. Also, make sure you focus on stretching after you workout. Flexibility is important, especially
in your case, being that you need to be injury free up until your test. Flexibility will help with injury prevention
and if anything does happen, will improve recovery time. Focus on stretching out your hip flexors (since
you have to do so many situps), and your lats (will make the pullups much easier, as well as injury prevention).
Don't forget the myofacial release (foam rolling and the baseball). This routine, I want you to follow for about
4 weeks, after which you can change it up, but make sure you continue to test yourself, and I recommend
doing a 'mock' test at least once a month before your actual test for the purpose of seeing where you are at
as well as a mental exercise (so that come test time, you know exactly what to expect). Try to simulate
the test as close as you possibly can to the real one. I don't think we went over this, but make sure that
when you workout, don't wear gloves (to improve your grip) and don't wear a weight belt (so that you can
strengthen you core). The only time you should ever workout with a weight belt is if you're going to perform
1 rep of heavy lifting, and only then. Other wise it'll inhibit core development. Wish you the best of luck!
(when push-ups noted above this is work out done, but with more sets and different hand positions as stated above.)
This routine assumes that you are able to do 30 complete push-ups with out resting. By partials I mean restricting the range of motion to just under 1/2 of a complete rep. Always touch the floor with your chest (when possible) and come up almost half-way then back down. A sample routine would look like this:
* Week 1 & 2: Every other day
POSITION #1: Triangle push-ups (you should touch your thumbs to your xiphoid process (lightly!) when trying to touch your chest to the ground)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #2: Move hands to shoulder length apart (the tips of your fingers should be aligned with the tops of your sholders)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
+ rest 90 seconds
POSITION #3: Move your hands out until, during mid rep, your upper arms will be perpendicular to your forearms. The hands should remain in the same position relative to the shoulders (ie move them "out" in a straight line)
+ 5 partials
+ 5 complete
+ 7 partials
+ 7 complete
* Week 3: 2 days on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
* Week 4 & 5: 1 on, 2 off; 2 on, 1 off; 1 on, 2 off; 1 on, 2 off; 1 on, 1 off
POSITION #1
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #2
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
+ rest 120 seconds
POSITION #3
+ 7 partials
+ 7 complete
+ 12 partials
+ 12 complete
* Week 6: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
* Week 7 & 8: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on; 2 off, 2 on; 1 off, 1 on; 1 off
POSITION #1
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #2
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
POSITION #3
+ 15 partials
+ 15 complete
+ rest 90 seconds
+ 40 complete
+ rest 240 seconds
* Week 9: 2 on, 1 off; 2 on, 1 off; 1 on
POSITION #1
+ Until failure
+ rest 240 seconds
POSITION #2
+ Until failure
+ rest 240 seconds
POSITION #3
+ Until failure
+ rest 240 seconds
* Week 10: 1 off, 1 on; 2 off, 1 on; 1 off, 1 on
POSITION #2
+ 100 complete
* Maintenance: Twice a week
POSITION #2
+ 100 complete
Written by Robert C. Shouse
Getting in Shape for X-ray... Good Program?
Linear Mode
