March 16, 2009
We all have limits in our mind minds as to how far we can push our own bodies until we give up and call it a day. In Navy Boot Camp, I know my own body is going to be pushed to the limits and that’s why I know training before I go is important to practicing pushing my own limits.
So, for the next 30 days, I’ll be exercising military-style with push-ups, sit-ups and running.
Hypothesis:
My goal for this trial is to score “Outstanding” on the Performance Category and “High” on the Performance Level on my Boot Camp PT Test. This is the highest possible score a recruit can earn. For my age group (25-29), the minimum needed to reach this score is 101 Curls in 2 minutes, 84 Push-ups in 2 minutes, run 1.5 miles in 8:55, swim 500 yards in 6:38 and swim 450 meters in 6:28.
I believe that at least attempting to reach this goal is going to put in incredible shape and, at minimum, put me in the top of my class. Also, by having a firm goal, a set deadline on achieving it, and a strong desire to wanting to be the best, I’ll do better than previous fitness trials. And the amazing part is this one of the simplest programs to follow. If you’re interested, below are the possible scores for males age 25-29. Check out Navy-PRT.com for the standards for males and females of all ages.
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PERFORMANCE CATEGORY
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PERFORMANCE LEVEL
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POINTS
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CURL UPS
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PUSH UPS
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1.5-MILE RUN
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500-YD SWIM
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450-M SWIM
|
| Outstanding | High | 100 | 101 | 84 | 8:55 | 6:38 | 6:28 |
| Outstanding | Medium | 95 | 100 | 82 | 9:23 | 7:08 | 6:58 |
| Outstanding | Low | 90 | 95 | 77 | 9:38 | 7:38 | 7:28 |
| Excellent | High | 85 | 91 | 73 | 10:15 | 8:08 | 7:58 |
| Excellent | Medium | 80 | 87 | 69 | 10:30 | 8:23 | 8:13 |
| Excellent | Low | 75 | 84 | 67 | 10:52 | 8:53 | 8:43 |
| Good | High | 70 | 75 | 60 | 11:23 | 9:38 | 9:28 |
| >Good | Medium | 65 | 62 | 51 | 12:15 | 10:38 | 10:28 |
| Good | Low | 60 | 54 | 44 | 12:53 | 11:38 | 11:28 |
| Satisfactory | High | 55 | 50 | 41 | 13:23 | 12:08 | 11:58 |
| Satisfactory | Medium | 50 | 47 | 38 | 13:45 | 12:23 | 12:13 |
| Probationary | 45 | 43 | 34 | 14:00 | 13:08 | 12:58 |
Procedure:
The Workout - Push-ups, Sit-ups and Running
Rather than over complicating this routine with all sorts of weight lifting, yoga, swimming, etc…I decided to make this one simple and follow the plan outlined on Navy-PRT.com. The routine is a 4-day a week program. Monday, Wednesday, Friday and Saturday you do sets of push-ups, sit-ups and run a certain number of miles each day. For the running, I decided to use time as a gauge and approximate that 1 mile is about 10 minutes (even though I’ve probably running faster than this).
I have exactly six weeks till Boot Camp so all I have to do is follow the plan and I’ll be more than prepared to meet the challenge. Anyone could follow this plan regardless of they’re entering the military or not. I think what’s going to make this plan work is the fact that you don’t need any sort of fancy gym equipment or membership. All you need is just your body and little bit of blood, sweat and tears.
If you’re interested, here’s some more Navy training resources:
- US Navy Personal Training Plan
- US Navy Pre-Entry Physical Training Plan
- Peak Performance Through Nutrition And Exercise
Have you ever considering joining “boot camp” fitness program? There’s probably one near you.
Be honest with yourself. Can motivate yourself to exercise or do you need a “drill instructor”?
I’m sure you could find one of those near you, too.
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