AROTC MSIII year

[Dayuhan]

Not like you really wanted or needed more, but another comment on the physical stuff...

I totally agree on the importance of the core stuff, but if the goal is to build functional endurance on rough terrain, one of the most important (and overlooked) aspects is building agility and balance. Best way to do it is to do it: off-trail scrambling in mountains, boulder-hopping up river beds, whatever you can get. If you don't have access to terrain, take up sports like soccer, tennis, anything with irregular, unpredictable movement.

In my neck of the backwoods we get guys all the time who are extremely fit by objective measures, but who burn out in no time. Because they got their fitness working out in a gym and running on tracks and roads, where the movements and terrain are regular and predictable, they have a terrible time adjusting to moving over irregular ground.

Agility and balance give you efficiency: you use less energy to traverse a given piece of ground, and the difference is dramatic, not marginal. Again, best way to do it is get out in the bush, off the trail, and explore. Good fun, channel the inner hillbilly and go for it. Bring the fishin' rod and the dawg...

[Bob's World]

If running is your downfall, you probably have little natural aptitude (many don't) for running, think of the run as an "endurance" event, and really therefore don't like to run and probably do too much "long and slow" training.

The Army run is a speed event, not endurance. Yes, you need a minimal degree of endurance that is easily attained; but speed is what separates the excellent from the average, and is harder to develop. If you want to run faster, then you must go out and run fast. Get on the track and do speed work at various distances. Seek the pain, embrace the pain, learn to ignore the pain.

Some example workouts:

Two miles: 3/4 speed sprints on the straights, jog/walk the corners.

Pyramid: 3/4 sprint 100, jog/walk 100; same at 200, then 300 then 400. Repeat all going back down.

Also, when you take the test, push yourself out of your comfort zone at the start, find that higher gear and hang on. If you go out at your training pace you will never get there.

(As is so often the case, be it getting to success in Afghanistan or putting up a good time on your run, the critical first step is framing the problem correctly and then focusing on the most important aspect of the problem with full awareness of what ones own strengths and weaknesses are. )

[KenWats]

Bob's reply above is exactly what my high school cross country coach had us do for our "speed work" during the week. Once the season started, we'd have two practice days and the balance of the week would either be meets or prep for meets, or recovery after. It's good stuff and it'll teach you the mental toughness, if you push yourself.

You can also do a little speed work while you're doing your long distance runs. Make a bet with yourself - Bet you can't sprint three telephone poles down the road, or to that stop sign or whatever. Then do it, but don't let yourself walk afterwards- slow to a jog and keep on going, gradually recover back to your regular pace. It can keep the running more "interesting". Additionally, you'll teach your mind that you can recover while running.

As far as land nav- a fellow lieutenant and I went to an orienteering meet once. It wasn't great as far as compass/pace kind of land nav, but it certainly gave us some better experience at terrain association. If you're hungry for something to do to improve your land nav and there's any kind of orienteering group near where you are, it certainly couldn't hurt.

[Kevin23]

Bob's reply above is exactly what my high school cross country coach had us do for our "speed work" during the week. Once the season started, we'd have two practice days and the balance of the week would either be meets or prep for meets, or recovery after. It's good stuff and it'll teach you the mental toughness, if you push yourself.

You can also do a little speed work while you're doing your long distance runs. Make a bet with yourself - Bet you can't sprint three telephone poles down the road, or to that stop sign or whatever. Then do it, but don't let yourself walk afterwards- slow to a jog and keep on going, gradually recover back to your regular pace. It can keep the running more "interesting". Additionally, you'll teach your mind that you can recover while running.

As far as land nav- a fellow lieutenant and I went to an orienteering meet once. It wasn't great as far as compass/pace kind of land nav, but it certainly gave us some better experience at terrain association. If you're hungry for something to do to improve your land nav and there's any kind of orienteering group near where you are, it certainly couldn't hurt.

Hey sorry for my late reply Ken as I just got back from a study abroad trip,

I try to push myself as hard as I can when I'm running, although I do sometimes have trouble keeping myself to goal points when doing so.

Also, what hurts me in running also is the stitches you tend to get in your side with prolonged running.

Thanks for your advice also Sir.

[Bob's World]

Try to relax (bouncing and jarring traps gas and creates "stitches") and reduce undue pounding. Try reaching forward more with your arms, as if you were puling yourself down the road with a long rope. Many naturally swing their arms more side to side, close across their front, which shortens your stride and wastes energy and promotes stitches.

For push-ups remember this simple rule: Train for the second minute.

I figured this out early and have used this to always do well, and also to "cure" countless people who "just can't do push-ups". Most who can't do push-ups are training for the first minute. This is so obvious most seem to miss it, but it is how many push-ups one can do in the second minute that separates a failure from a maximum score. If one does 1000 push-ups every other day; but only 20-30 at a pop they are training for the first minute and may still do poorly on the test. If one does just 200 push-ups, but does it in 4 successive sets of 50, adhering to the rules for resting within each set that apply during the test, (with say a set of ab work, pull-ups, or both in between as "rest") they train for the second minute. Any program that replicates the fatigue of the second minute will build your score.

Similarly obvious, but when taking the test "never go down if you can't get up" (i.e., learn your body. Most tap out attempting a set of 3 when they should have done just 2 before taking another short rest. You will be amazed at how many sets of 1 you can knock out when your body is a quivering mess unable to do a single set of 2). You learn your body when you train for the second minute, and also build the core strength necessary to maintain a front leaning rest for the full 2 minutes.


Though now that I am "old" and retired, I am finding that the diversity of Yoga, Plyometrics, Kempo, etc in the P90X program are curing the imbalances of a lifetime of military physical activity. Flexibility is getting better, small but important muscles are being recruited, and chronic lower back pain is gone. Point being, train for life, but while in the military you must also focus on certain activities simply because those are the metrics you are assessed by your subordinates, peers, and superiors on.