Hey guys,
I haven't applied yet but I want to make sure I'm as fit as can be for when the time comes, the problem is I can't manage to do pull-ups (from hanging) (overhand grip) nor am I particularly successful at pushups. (I'm 6 ft 2-3 and about 160lbs) I obviously have very little upper body strength so I was wondering if you lot had any ideas on how to build my stregth up so i can follow the POC training course on the military fitness site.
Thanks.
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getting fit for POC
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Bliartheliar
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Bliartheliar
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the_trainee
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Dayains, I am in the same position as you - starting training after a (very) long break from being fit, and have the same problem with arm strength.
First, let me echo the above advice to listen to Skiffle in the "training" thread. The man has posted many, many things you need to know there.
Second, do not underestimate the huge leap you can achieve in the first few weeks. I can personally attest to this: I started a week of general training 2 weeks ago, to get the aches out of my muscles. This week I started the MFAT training schedule you referred to. It has been a fairly hellish week, but I just completed the test day. Modifying it slightly to reflect the beasting we can expect in the POC, I did the following:
3-miler in best time, 10 minutes faster than my first run at beginning of week.
Immediately after this, I did circuits; 1.5 x as many press-ups as I have managed previously, twice as many situps, 1.5 x tricep curls, 1.5 x incline pulls, 1.5 times pulls. Frankly I am amazed that it was actually EASIER to do the circuit tests after I had run three miles than it has been in the previous week starting from being rested.
So my advice is to just suck up the first week, push yourself as far as you can, and hopefully the results will really prove to you that the POC is achievable.
First, let me echo the above advice to listen to Skiffle in the "training" thread. The man has posted many, many things you need to know there.
Second, do not underestimate the huge leap you can achieve in the first few weeks. I can personally attest to this: I started a week of general training 2 weeks ago, to get the aches out of my muscles. This week I started the MFAT training schedule you referred to. It has been a fairly hellish week, but I just completed the test day. Modifying it slightly to reflect the beasting we can expect in the POC, I did the following:
3-miler in best time, 10 minutes faster than my first run at beginning of week.
Immediately after this, I did circuits; 1.5 x as many press-ups as I have managed previously, twice as many situps, 1.5 x tricep curls, 1.5 x incline pulls, 1.5 times pulls. Frankly I am amazed that it was actually EASIER to do the circuit tests after I had run three miles than it has been in the previous week starting from being rested.
So my advice is to just suck up the first week, push yourself as far as you can, and hopefully the results will really prove to you that the POC is achievable.
I cant do chins to save my life so rather than trying to do them (where I cheat and use crap form and don't get enough reps) I started to use a lat pulldown machine. I do 3 sets of 5 reps where by the last few reps of the third set I am seriously working hard. Once I get 3x5 next time I do 3x6 with the same weight. If i get 3 sets of 6 reps I up the weight to the next plate i.e move the pin down one.
Progressing nicely with this. I.M.O if you really are struggling to do chins you should avoid them as your stength in this area wont improve if you cant get many reps and your form is shocking. I concentrate really heard on working the lats in the movement and even squeeze and really focus on working the muscle.
Once i am good at these I will move on to chins on a bar and then do them on a thick bar or beam so its like on the PRMC/POC.
Humph
Progressing nicely with this. I.M.O if you really are struggling to do chins you should avoid them as your stength in this area wont improve if you cant get many reps and your form is shocking. I concentrate really heard on working the lats in the movement and even squeeze and really focus on working the muscle.
Once i am good at these I will move on to chins on a bar and then do them on a thick bar or beam so its like on the PRMC/POC.
Humph
Dayans- good luck with it all anyway mate!
Humph- I would avoid using the machine for your pull-ups. I too was terrible at them when I first started training but you improve faster by doing them properly with no assisted weight. Even if you can only knock a couple of proper pull-ups out when you start out just stick at it- you will get there far more quickly than gradually decreasing the assisted weight on your pull-up machine. I do mine on the frame of the garden gate both before and after I go for a run. You will find your maximum efforts increase weekly if you practise them 5/6 days per week with rest days.
Humph- I would avoid using the machine for your pull-ups. I too was terrible at them when I first started training but you improve faster by doing them properly with no assisted weight. Even if you can only knock a couple of proper pull-ups out when you start out just stick at it- you will get there far more quickly than gradually decreasing the assisted weight on your pull-up machine. I do mine on the frame of the garden gate both before and after I go for a run. You will find your maximum efforts increase weekly if you practise them 5/6 days per week with rest days.
Fair point and I see where your coming from but from my own personal experience I just wasn't progressing at all although I am not training for selection at the moment but just looking to add mass for Rugby. Weights are increasing nicely on the pulldown machine - it just wasn't happening on the bar.sinno wrote:Dayans- good luck with it all anyway mate!
Humph- I would avoid using the machine for your pull-ups. I too was terrible at them when I first started training but you improve faster by doing them properly with no assisted weight. Even if you can only knock a couple of proper pull-ups out when you start out just stick at it- you will get there far more quickly than gradually decreasing the assisted weight on your pull-up machine. I do mine on the frame of the garden gate both before and after I go for a run. You will find your maximum efforts increase weekly if you practise them 5/6 days per week with rest days.
Humph
