ARmy Rumour SErvice

Originally Posted by jakthegogetta

Do you know if they do heaves at the place your doing pre adsc at?

yeh heaves, the run and jerry can

sooo..anyone running 1.5 mile in sub 9s ?

Originally Posted by alex965

Just one more thing Tiny-Lewis, any tips for upping my press ups and sit ups? I can already do between 50-55 press ups in two mins and 60 odd sit ups give or take but I want to get better. Should I go along the lines of piss break press ups every day or get a boxing orientated bodyweight circuit planned? Was wondering about doing some weights but I was told before unless I was massively weak which I'm not, any extra muscle weight would just slow me down.

Thanks

Unless you have to stand still twice to make a shadow and run around in the shower to get wet, don't worry too much about adding "bulk". But I have no idea what your body shape is, fat/muscle etc, so cant really comment.

Forget about boxing oriented circuits - keep it simple. The only aid you need is a cheap "sit up" bar, from Pound Shop at £4.99 (or the £15 chinup-situp bar from JD sports). If you are at 50 pressups, 60 situps, then use these as a starter. This week, 3 times daily:

60 situps
50 pressups
60 twist situps (as you come up, twist the body to hit left left with right elbow, then right leg with left elbow)
15 - 20 alternate pressups*

Week 2
70 situps
60 pressups
70 twist situps
20-25 alternate

Week 3
80 situps
70 pressups
80 twist situps
25-30 alternate pressups*

Each week, increase by 10 until you are doing 100 situps etc 3 x day. Then focus on speed.
Alternate pessups: you choose
make a fist, and do pressups on your fists
or, standard pressup but with the hands turned in 90deg, so fingers are facing each other.

When you do sits, concentrate on technique as well. Hook your feet under the bar, and bend the leg at the knees. Keep the back straight as you come up and "hit" the knees - DONT hunch forward, dont extend the arms too far. Control your breathing and aim to breathe in as you go down, breath out when you come up.

Much the same with twist sits, keeping the back straight and do not twist until you are upright. Its very easy to fall into the habit of twisting as you come up.

The alternate pressups are a matter of choice, I vary mine each week between doing it on fists (or knuckles) or palms facing in; its harder than a standard pressup. I use a cheap situp bar, and a chinup bar; simply cos its a PITA unscrewing the chinup bar and fitting it at the bottom of the doorframe for situps, then putting it back for chinups. If you get a chinup bar, include 6 chins the first week, 7 the next, and so on. If you find them hard - then every time you go through the doorway, do 5 chinups.

Originally Posted by tiny_lewis

Unless you have to stand still twice to make a shadow and run around in the shower to get wet, don't worry too much about adding "bulk". But I have no idea what your body shape is, fat/muscle etc, so cant really comment.

Forget about boxing oriented circuits - keep it simple. The only aid you need is a cheap "sit up" bar, from Pound Shop at £4.99 (or the £15 chinup-situp bar from JD sports). If you are at 50 pressups, 60 situps, then use these as a starter. This week, 3 times daily:

60 situps
50 pressups
60 twist situps (as you come up, twist the body to hit left left with right elbow, then right leg with left elbow)
15 - 20 alternate pressups*

Week 2
70 situps
60 pressups
70 twist situps
20-25 alternate

Week 3
80 situps
70 pressups
80 twist situps
25-30 alternate pressups*

Each week, increase by 10 until you are doing 100 situps etc 3 x day. Then focus on speed.
Alternate pessups: you choose
make a fist, and do pressups on your fists
or, standard pressup but with the hands turned in 90deg, so fingers are facing each other.

When you do sits, concentrate on technique as well. Hook your feet under the bar, and bend the leg at the knees. Keep the back straight as you come up and "hit" the knees - DONT hunch forward, dont extend the arms too far. Control your breathing and aim to breathe in as you go down, breath out when you come up.

Much the same with twist sits, keeping the back straight and do not twist until you are upright. Its very easy to fall into the habit of twisting as you come up.

The alternate pressups are a matter of choice, I vary mine each week between doing it on fists (or knuckles) or palms facing in; its harder than a standard pressup. I use a cheap situp bar, and a chinup bar; simply cos its a PITA unscrewing the chinup bar and fitting it at the bottom of the doorframe for situps, then putting it back for chinups. If you get a chinup bar, include 6 chins the first week, 7 the next, and so on. If you find them hard - then every time you go through the doorway, do 5 chinups.

Thanks very much, I'll put all this into practice. For the record I am just over 10 stone at 5.11 and around 12-13% bodyfat so I'm not too far away from taking off in a strong gust of wind. Saying that I don't really have any problems with the basic strength tests like jerry can run and I tried lifting a 40kg barbell to 1.45 and managed it. I think it runs in the family, my dad was built like a twig when he was young, so was his dad, and his dad before that was a PTI in the second world war and after seeing a photo of him the other day he looked about as scrawney as I am.

Don’t get hung up on your size. If you start believing it will be an issue then it will be.

The army is made up of all shapes and sizes, some are absolute beasts and others are wiry fucks, both have their advantages and disadvantages, all evens itself out in the end.

Personally I wouldn’t bother with the sit-up bar, people won’t always be holding your ankles and it is surprising how difficult good old fashioned unassisted sit-ups can be if you do not practice them.
Definitely get yourself a chip-up bar, every time you pass it just bang out a couple overhand and underhand and build up from there, you will soon be banging out 10+.

Sorry Mullers, really have to disagree there. Get the bar. Whilst you are right, that there wont always be someone to hold your ankles (or something to put them under), doing them without support is asking for trouble. A strained back is neither big nor hard. Use a bar - or any support - to build up your back muscles, then worry about trying them without. And unless you are being beasted, there *will* be someone holding your ankles in any organised PT session. Even back in the dark ages someone held your ankles...

If the lad can’t manage many at the moment then yes you have a point, but he definitely shouldn’t neglect unassisted once he has built up his strength.

With the heaves, is it arms extended fully then chin over and al the way down again. Or is it that you keep your arms at an angle. I know they both work different things but i was wondering how you do them at adsc. I can do a shit ton of one and not many of the other!