Newb Questions

[expoz3d]

Hello everyone. I have been getting all kinds of different advice from people at the gym I just joined and figured I would do a little more internet research to find the answers I am looking for.

First off my fiance and I are both in college right now going through Army ROTC, so regular fitness has been a part of our lives for the last two years. As we are getting closer to going to our summer camp (where we get ranked on the order of merit list to see what jobs we get when we commission) I decided we should actually join a gym to really keep our PT scores up.

Our goal is to consistently max our PT test, which for men is 75 pushups in 2 minutes, ~80 situps in 2 minutes, and run 2 miles in 13 minutes or under. For women its 43 pushups in 2 minutes, ~80 situps, and a 15:53 2 mile (numbers may be just a tad off). Unlike active duty army, we take a PT test once a month and it is a big part of our grade. We can both occasionally max this test but maxing it every time should be easily attainable. There are plenty of people in our program who do. Did I mention getting a better body would be cool too?

Now our situations is: We both work long hours so the only time we can work out is at night (which I read is fine as long as we wait 2 hours before bed). We also dont have the time to go to the gym 5 days a week to work individual body parts. So I have been looking into 3 day a week full body workouts and running on the off days. I really need guidance as to what full body workout would work. I googled and this is just the first one I found. Would it work just fine for what I am looking for? I know with all my running I cant really gain much weight, but do I have to look like a toothpick (I have tried some whey protein and mass gainer, but I wasnt consistent with either). She of course wants the opposite and wants to lose weight so of course our workout will vary. Anyways here is the full body workout I found. Any advice is welcomed and thanks for the help in advance.

PS: Is it ok for us to run on the in between rest days? Some run days will be a hard fast 2 mile, some might be a slow long run (6+ miles) and some might be a fast tempo 4+ mile run.
Workout #1 (Day One) Exercises

Barbell Chest Press: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps for 3 Sets
Barbell Squat: 8-10 Reps for 3 Sets
Seated Calf Raise: 15 Reps for 3 Sets
(Optional) Dumbbell Bicep Curls: 8-10 Reps for 3 Sets
(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets.*
(Optional) Back Extensions: One Set of 15**
Swiss/Stability Ball Ab Crunches: 20-25***

Rest and Recover for at least 48 hours.

Workout #2 (Day Two) Exercises

Dips: Perform as many reps as possible for 3 sets*
Cable Rows: 8-10 Reps for 3 Sets
Seated Dumbbell Shoulder Presses: 8-10 Reps for 3 Sets
Barbell or Dumbbell Deadlifts: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
(Optional) Dumbbell Hammer Curls: 8-10 Reps for 3 Sets
(Optional) Overhead Seated Dumbbell Tricep Press: 8-10 Reps for 3 Sets
(Optional) Back Extensions: One Set of 15**
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***

Rest and Recover for at least 48 hours.

Workout #3 (Day Three) Exercises

Dumbbell Chest Press (Vary the position of the bench from flat to incline across sets): 8-10 Reps for 3 Sets
Bent Over Dumbbell Rows (can be performed in a Smith Machine as well): 8-10 Reps for 3 Sets
Upright Rows (Dumbbell or Barbell): 8-10 Reps for 3 Sets
Lying Leg Press: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps for 3 Sets
(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps for 3 Sets
(Optional) Back Extensions: One set of 15 **
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.***

 

[illiniphase4]

I went through the Naval ROTC program, so I feel your pain.

In terms of a full body workout, you look to be doing ok. "Full body" is typically broken down into lower body, upper body (anterior), upper body (back and shoulders), and core (abs, hip flexors, hip extensors, lower back).

You can alway scour the internet to find supplementary exercises. I like exrx.net's exercise/muscle directory: Exercise & Muscle Directory

Additionally, your physical readiness tests involve body weight exercises, so the more work you can do that mirrors those types of exercises, the better. In fact, it would be a good idea to immediately implement push-ups and sit-ups into your upper body and core workouts, on top of the chest and core exercises you are already doing. Also, your readiness test focuses on endurance, both cardiovascular and muscular. You need to be training to maximize endurance gains, which in terms of muscular strength means that you should train at 2-3 sets and 13-20 reps, light to moderate weight, with 45-60 seconds of rest between sets at max, and keeping rest time between exercises short as well.

 

[VS Tyrant]

During my time in the Army I usually maxed my PT tests (when not injured) as a result of simply doing push ups, sit ups, and running all the time. I really improved my scores when I was doing company PT in the morning and instructing the special pops PT propram (overweight or PT failures) in the afternoon-thus doing a ton of push ups, sit ups, and running twice a day 5 days a week. Eventually that caught up to me though and I started developing overtraining injuries so I wouldn't recommend that for any significant amount of time.

I believe around the time I got out they changed the PT program to a more structured one incorporating more circuit training and climbing exercises that were standard across the board. You guys doing any of that in ROTC?

 

[expoz3d]

Well I cant really speak for other ROTC programs, but we definitely implement circuit training on a weekly basis. Recently they just started to attempt a crossfit day as well. I was actually real skeptical about that until I did those squats lol. As far as climbing I dont really know what you mean. If you mean by climbing ropes, then no we dont do any of that. We do however do stadiums every now and again.