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Why workout? Spite, the answer will always be spite


Themoon

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Hey everyone!

 

My name is Hannah and something you should know about me: I tried enlisting into the Army but was shut down because of my Kidneys. I have Nephrocalcinosis, meaning I have calcium surrounding my kidneys and it can lead to kidney failure if my kidneys are put under too much stress. So instead, I’m going to school at my local community college to become a nurse. And I’m also still working out. Because of spite. Now my workout routine may seem like a lot, and it is but like I said I was going to enlist into the military.

 

Goals: (I’m not going to be able to complete all of these in the next 4 weeks but these are long term goals)
- Complete the 2-mile run in ~10 mins
- 100 sit-ups in 2 minutes. 
- 100 push-ups in 2 minutes.
- 20 pull ups in 2 minuets 
- 18 miles with 50lbs in 4.5 hours 
- Deadlift, bench and squat of 400 (I’m currently at least 200-250 for all of them)
Know how to read a map and use a compass.
 
Swimming:
- 2-3x a week, 2,000 meters
- Wear fins when swimming for half of it
 
How I do it:
Swim any stroke you wish for 200m, get out of the pool and do 20 pushups and 20 abs of choice. Get back in the water and repeat above ten times. This totals 2000m of swimming 100-200 pushups and 200 abs of choice. This is one great workout for the arms and lungs. Hypoxic pyramid adding the PT at every 100m. Hypoxic- Swim 50-100m freestyle breathing every 4 strokes and build up to 10-12 strokes per breath for 50-100m each and work your way back down the pyramid. This workout, if you go from 2 - 12 - 2 using the even numbers as your step will only take about 20-30 minutes but will challenge your lungs to the maximum.
 
Running: 
- 5x a week run 5 miles (can include biking as a substitute)
- 2x a week carry a 30 to 50 lbs 5 to 15 miles at a fast walking pace. (Hiking!)
 
How I do it:
The Run and Leg PT Workout: x5 a week
Repeat 4-5 times
- Run 1 mile at your goal pace (5-6/mile) (no ruck sack)
 - Squats - 30 
- Lunges - 20 / leg 
- Calves (heel raises) - 30 per leg (this is to stretch)
 
Long Distance Bike / Leg Workout
(Life Cycle Pyramid) x2 a week (when I don’t run)
On a stationary bike with manual mode and levels of resistance:
Start at level 1 for 1 minute; increase resistance level by 1 level each minute until you can no longer pedal in between the 80-90 RPM zone. Typically, I will do this workout for 20-30 minutes. Once at the top, repeat all levels in reverse order and work yourself down the other side of the pyramid. (It’s hell but oh my god do I feel great after a good workout)
 
And, of course, there are long distance ruck marches for 10-20 miles with at least 45 lbs in a rucksack. The best way to train for these to move out with a rucksack for 1-4 hours at a time combined with smart foot care. (I.e wearing 2 pairs of socks and walking for a few hours before heading out to break in your boots.) Go from 3 mile ruck march with a 30 lb rucksack at a 45 minute pace to 18 miles with 50 lb ruck sack in 4.5 hours. put 45lbs in your ruck and move 4 miles as fast as you can. A good goal is to get 4 miles in under 35 minutes.
 
PT: Every Other Day 
- Pull-ups, 100 (10 sets of 10 reps). 
- Push-ups, 300 (15 sets of 20 reps). 
- Sit-ups, 300 (10 sets of 50 reps).
 
i don’t always do the sets back to back, sometimes I run out of time, so I split it up, like during a study break I’ll do 1 set of each and continue on with studying, or if I’m waiting for the bus I’ll do it again with the help of the bus stop’s over hang.
 
Me going to the Y:
swim -> bike/ run -> EAT AND SLEEP.!
 
The point is that I keep moving!
 
Afterall, the best motivation is to prove them wrong and showing them that you can do it.
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That's pretty good, though I feel inclined to point out some of your goals are pushing the envelope.  Two 5-minute miles back to back, rucking 50 lbs on an 18-mile hike in 4.5 hours: that's not Army recruit stuff, that's like Ranger recruit.  You posted in another thread saying you are currently doing 8-minute miles, which is not bad for an average person, but nowhere near elite.

 

It's good to have big goals, I'm just saying you bit a big mouthful, and if you expect to chew all the way through, it may take years (not months).

Every saint has a past, and every sinner has a future.

Hylian Assassin 5'5", 143 lbs.
Half-marathon: 3:02
It is pitch dark. You are likely to be eaten by a grue.

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1 hour ago, Raincloak said:

That's pretty good, though I feel inclined to point out some of your goals are pushing the envelope.  Two 5-minute miles back to back, rucking 50 lbs on an 18-mile hike in 4.5 hours: that's not Army recruit stuff, that's like Ranger recruit.  You posted in another thread saying you are currently doing 8-minute miles, which is not bad for an average person, but nowhere near elite.

 

It's good to have big goals, I'm just saying you bit a big mouthful, and if you expect to chew all the way through, it may take years (not months).

Hey thanks for the reply! 

 

I know it’ll take a long time, like you said years and not months, but that’s progress. It’ll take years for me to do all that but I’ll get there eventually. Using the army rangers as an example, they train even before they start SFAS, let alone if they even have a high enough score for it. So yeah, it’ll take a while, more than likely a few months and even years, but I’m not looking for a quick fix, some high that’ll last a few months then end as life gets busy, I’m in this for the long haul. I want fitness to be a part of my life, not just something to do a few times a week. 

 

And thats not to say say that I won’t start small, there’s one hiking trail in my area that’s 17.9 miles that my mom and I go on every chance we get, I haven’t carried anything near 50 lb ruck with me but I’ll work up to it.

 

as for running? Well that’s just another part of the puzzle, go slow until you can go fast and then go faster.

 

Thanks for your time!

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When I was in, one only needed a 240 APFT for SFAS. A 15-min mile Ruck speed under load was always the standard (not always enforced), though most of the guys I knew who went to Selection were walking (NOT running) more like 12-min milers. Most also happened to be running studs, always scoring 12s or under in their 2-milers. This also seemed to be the case for Ranger School grads, and also the few Regiment guys I was able to work with. I didn't meet a lot of impressively strong people though. There were some, but they seemed to be the exception rather than the rule (which made sense considering one would need quite a bit of focused training to achieve such aerobic capacity and movement efficiency, and true hybrid athletes are a rare breed).

 

Anyway, I found a link to an 8-month Ruck-Based Selection Training Program by Military Athlete which might interest you if you really want to go this route. Then if you really want to step it up and test yourself, you can always go for a GORUCK Selection event, where only around 6% or participants make it.

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