Frustration re Recruitment process

[MikeB]

Im frustrated by the progress of my recruitment.

ive passed the BARB test (61)
Had my first interview
can do 47 push ups
can do 50 sit ups
can do the 1.5m run in 10:54
can do 4 chins.

Every day i am improving in overall fitness.

I was told this was suitable for the signals and was put forward for my second interview (weds 17 march 04). I was weighed at 96kgs and then during my interview with the Major he concluded i should go away and loose 2kgs then he would put me forward for the selection centre. I felt like id wasted my time. Surely The AFCO should have told me to loose weight, as nothing was said i presumed id be ok.

I do have to say in my defence that im 6ft 3 and have been working out so perhaps my weight is due to muscle mass rather than body fat as i dont look fat, infact prople have been commenting that i look like ive lost some weight.

My recruitment has now lasted 6 months, i constantly feel like i take two steps forward then one step back. In order to get as fit as possible, i run 3 miles 3 times a week and i run the 1.5mile run once a week, ive cut out all junk food and have not had a single sip of alcohol in nearly 5 weeks.

I know im going to have to grit my teeth and get on with it, no breaks in confidence etc.

rant over.

Just out of interest, has anyone else been frustraited by their recruitment process/experience? All i want to do is pass the Selection and start my basic asap.

If anyone has any advice for me re building fitness etc id be greatfull, even if you critisise the way i train, id be greatfull for any advice.

My training routine is

Monday - 3mile run 3 sets 20 push ups, 3 sets 20 sit ups.
tuesday - sit ups and push ups (as above)
weds - as monday
thurs - as tuesday
friday - as monday
sat = rest day
Sun = 1.5 mile best effort

[Krupp]

you may want to consider putting in an extra rest day to ward off the threat of injury.

[Gary_amsterdam]

My recruitment process started on the 28'th of August 2003 and I start basic on the 26'th of juli 2004

[Worthers Original]

If you want to improve your 1.5ml time then I'd advise doing some half miles intervals. Run hard for half then slow jog to recover for a quarter mile then a half etc. If you can then it might be an idea to join your local gym. Intervals are pretty easy on a treadmill, that is they're easier to plan and execute as you can set your speed and can watch the distance. Either way, do the intervals over 3 miles. I'd also advise increasing your long runs to 5 miles but do it gradually, ie a half mile extra a week.

The other advantage of joining the gym would be that you could start a total upper body workout using weights. Bench Press, Shoulder Press, Pulldowns, Dips, Seated Rows. I wouldn't work your legs, leave your running to do that. Keep your pressups and situps going as well.


Day1 - 3 mile run at current 3 mile pace - Pressups situps
Day2 - 3 mile of intervals - Weight training
Day3 - 5 mile run at easier pace than 3 mile run - Pressups situps
Day4 - Rest day
Repeat

Remember to make increases in speed and distance gradually and when weight training to use correct technique at all times. Once a month I'd swap the 3 mile of intervals for a 1.5 mile slow warm up run followed by a 1.5 mile best effort.

[MikeB]

thanks worthers, i have a bench and weights at home i only use it twice a week (i didnt put it on my schedule) on the two days i use it i do chest and arms split and back and shoulders split.

I simply cant afford to use the local gym cos its fecking extortionate!

I was looking at the marines forum and came across Fartlek training, please see the link at the bottom. I aim to use this as part of my training.

perhaps this maybe best:

monday - saltin fartlek
weds - 3 mile (increase by half a mile each time)
Friday - 1.5 miles at a steady pace then 1.5 mile best effort

i can keep my pressups and sit ups and weights the same. but have saturday and sunday as rest days

http://www.brianmac.demon.co.uk/fartlek.htm

[Worthers Original]

The Saltin is pretty much what I was suggesting with the half mile intervals so is a good idea. There isn't too much value in doing best effort every week. If it really is "best effort" then you're pushing your legs to their limit and it takes time to recover from that. Doing it week in week out just wears you down and then affects the effort you can put into your other training. As a runner I'd consider a balanced running programme to include a medium effort run, a hard run (intervals), and a longer recovery run. The reason I set out the runs on consequetive days as each run sets up the other.

1st run stretches the muscles and gets them up to some speed
2nd run is hard effort and helps improving overall speed
3rd recovers from the hard run and helps to flush out the waste products from the hard running
4th day Total rest lets your body to fully recover so you're fit to start again.

...but if you feel the need for more recovery then you should take it as you should avoid overtraining.

I agree about gyms being expensive and you certainly don't need them they're just a handy tool to use if you can. If you can you might want to include some swimming in you prep. I'd say that you might need to work a little on your upperbody strength and losing some weight isn't bad advice.

[MikeB]

cheers worthers, thanks for the advice. Ill give it a go. Perhaps loosin some weight would be a good idea, although i carry my weight well as im tall with broad shoulders. I would say im quite fit but id be fitter if i lost some weight. Mind you in the 4 and a bit (the bit is important!!) weeks ive stopped alcohol intake, ive lost some fat and muscle seem more visible, especially across my shoulders and legs.

i was 20 in january so i have pleanty of time to get as fit as possible. I just cant wait to join the army.

[Worthers Original]

Well you'll do some rope climbing during basic training and you'll go over the assault course a few times so losing some weight would make that a bit easier. Remember that running is the Army's way of testing fitness so any programme should be geared towards that. Building up your mileage will make the squad marches easier and the weight you carry'll be neglibible. A stroll in the park

In prep for Recruit selection you might want to practice a static lift that you'll probably have to do. At the RSC you'll have to hold an ammo box weighing about 20 kilos(approx) with elbows bent, upperarms by your side (think of pushing a shopping trolley) for about 3 minutes. It wouldn't hurt to practice this with a couple of 10 kilo dumbells. Start with less weight and build up to 5 minutes then increase the weight to 15 kilos. During the RSC you'll then have the pleasure of watching the Staff marvelling as you complete the test without breaking a sweat. You really aught to work on your "heaves". Heaves are not pullups, you let your arms completely extend after a rep and you pull up so that your chest is to your hands. Try building to 10 and work on building your biceps with your weights. Best to work on your heaves after you've done your bicep work.

[MikeB]

ah excellent. Ill definately keep working my arms then, i am dissapointed by my heaves but i can only practice then if theres been a football match in the local park. I bought a bar from argos but i dont find the door frames strong enough!!

Any tips on loosing the excess weight? I dont eat junk food (ie crisps, chocolate buger king etc) and ive stopped drinking alcohol.

with regards to strength training by body, would you recomend just doing sit ups, press ups and bicep curls as my work outs, to increase my strenght?

[Worthers Original]

For upper body I'd say Bench press, shoulder press, bent over rows, bicep curls. Make sure you perform the exercises correctly as you don't want to pick up an injury. Keep the weight moderate and the reps around 15.

I wouldn't do much with your diet. If you're not eating junk then that's good, stay off the alcohol, but an occassional treat never hurts. Don't try and starve the weight off, it doesn't work. All you'll do is feel lethargic and your fitness will suffer. When you dramatically reduce your calorie intake your body switches into "starvation" mode and starts storing all calories as fat. Just reduce your portions slightly and keep up with the fitness side of things.


Just had a thought. If there's a TA unit in your area then it might be an idea to pop along and see if they have any facilities that you might be able to use. Don't know if they'd be that accommodating but it might be worth thinking about. You might also take a look at the sports facilities offered by the local University or college.

[MikeB]

cheers fella, quality advice. As for the no alcohol, as soon as i get a date for me basic ill be

[Cav-Lad]

MikeB

I can't understand why they are holding you back. You are fit enough for the Royal Signals now so they should give you the green light. As for having to loose 2kg, thats only 4 1/2 lbs which you would soon lose in basic training.
I was overweight more than you when I joined the Infantry, but because I was also fit the AFCO were not that bothered and I passed training no problem.

[Cav-Lad]

Also MikeB it could be because the Royal Signals as so many suitable applicants for so little jobs it can efford to keep you waiting.
They also may be no spaces available at the moment and rather than have you in the Army stagging on waiting for a place to turn up. They are giving you the chance to enjoy Civi street for that little bit longer.

[MikeB]

i never thought of it like that cav_lad, i wish i joined the army straight after my A-levels rather than try my self in a civvy job. If the Signals are full, shouldnt i be told this? as id also like to join Royal artillery, i found it hard to place signals above it whlie choosing my 3 career choices.

just out of interest, does anyone know the fitness requirements for the artillery?

[Cav-Lad]

I don't think that the Signals are full to be honest. But what you have to realise is that the Signals is very small compared to say the Infantry, RAC, Artillery for example. Plus the training is longer and more advanced and they most likely only have afew courses a year. So you could just be waiting for the right time or a place to come up.
As for joining the Artillery then there seems to be no problem with your fitness. Your fit enough now to join anything in the Army including the Infantry. Even though when you get to your Unit your 1.5 mile times would have to be quicker (10:30) or less. You do have about 6 months training in front of you so don't worry about that. There would be alot of lads there who would not be as fit as you.
It's only one of the Para Regiments including 7 Royal Horse Artillery in which you would need to inprove on you fitness. But saying that you could easy get your time down to 9:30 with abit of work on your training.