How to Train for the Marine Corps Workout
According to military fitness trainer and former Navy SEAL Stew Smith, the Marine Corps considers the discipline required to maintain physical fitness to be a key asset of leadership in the Corps. The Corps tests its Marines at least twice a year with a physical fitness test that examines pull-ups (flexed arm hang for women), sit-ups and running ability. Training for these events ahead of time can help you succeed in your career in the Corps.
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Instructions
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Pull-Ups or Flex Arm Hang
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Start every morning with three maximum-effort sets of push-ups. The number of push-ups in each set will vary; do as many as you can before you get too tired. Rest for at least two minutes between sets of push-ups. The push-ups will help develop the muscles needed for the pull-up or arm hang section of the fitness test.
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Complete five maximum-effort sets of pull-ups, one day per week. Rest at least one minute in between these sets of pull-ups so you do not hurt yourself. Complete as many pull-ups as you can in each set, until you get too tired.
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Use pyramid-set repetitions, one day per week, to complete your pull-ups. Start with one pull up, then rest for 10 seconds. Move on to two pull-ups, resting for 20 seconds afterward. Continue this general buildup until you cannot go any higher. When you reach your peak, work your way back down through the numbers. For instance, if five is your maximum number of pull-ups, do five and wait 50 seconds, then do four and wait 40 seconds and so on.
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Complete three training sets of pull-ups, one day per week. These sets should have the same number of repetitions. Perform three sets of overhand pull-ups, three sets of underhand pull-ups and three sets of overhand pull-ups that push your head under the bar. Rest at least one minute between each set.
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Repeat all three types of training sets, one day per week. Do not limit yourself to just three sets each; work until you cannot work any longer. Rest at least one minute between each set.
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For your final day, repeat the day's workout with which you had the most trouble. Follow this program each week, giving your body the weekends to adjust.
Crunches
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Lie flat on your back on the floor with your feet flat on the floor. Your feet should be close to your butt. Cross your arms across your chest.
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Raise your upper body off of the floor until your forearms touch your thighs. Lower yourself back to the floor. This is one crunch. Your feet cannot leave the floor, and your arms cannot leave your chest, or else the crunch does not count.
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Perform 100 crunches without keeping track of time. Focus instead on proper form. Rest for two to three minutes, then perform 100 more crunches, without keeping track of time. Continue with this workout until you can do three sets of 100 crunches without becoming physically unable.
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Move onto speed sets when you have accomplished three sets of 100. Perform 30 crunches as fast as you can in proper form. Perform at least five sets in this manner. The ultimate goal is to perform at least 100 crunches in two minutes.
Timed Run
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Begin each run with a five-minute jog, followed by stretching each major muscle group. This will help to prevent injury as well as increase your leg flexibility, which will reduce running time.
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Complete a long run, one day per week. Run four to six miles at a slow, steady pace that is comfortable for you to maintain. This pace will probably be slower than your fastest pace. Longer runs at a slower pace will help you build endurance for all runs. Take the day after your long run off from running.
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Conduct a speed day after your day off. Find a local track or field where you can measure your distance. Run 800 meters at a near-sprint, then jog for two minutes to cool down. Run another 800 meters, two 400 meter runs and two 200 meter runs, cooling down between each. Adjust your speed as necessary for each run to build endurance. Take the day after your speed day off from running.
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Complete a tempo run after your day off. Run for three miles at or just below your usual fastest three-mile pace. Take another day off from running, and finish the week with a hill day. Find a hill that is between 200 and 400 meters long and steep enough to present a challenge. Sprint to the top, then jog back down at least four times to build endurance.
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End each day's run with a five-minute jog, followed by stretching each major muscle group.
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Tips & Warnings
Start your pyramid workouts conservatively, and build up from there. The goal of pyramid set workouts is to do the same number of repetitions in each set. If you can only do one in each set, start there and work your way up.
The pull-up or flexed arm hang event is not timed. You are tested on how many crunches you can perform in two minutes and how long it takes you to complete a three-mile run. Passing times vary depending on age.
This workout will lead to soreness as your muscles grow. Never continue to work out if you feel you have been genuinely injured, and consult a physician immediately.
References
- Photo Credit Marine Standing Proud image by aqbenkie from Fotolia.com
