SpiderLegs
Total Posts: 369
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05-21-20 10:09 AM - Post#898290
Been lurking for a few months, so wanted to chime back in and say all is well over here.
Need some assistance with programming for my new college graduate son. He just got a verbal offer from the Navy to join the Officers Candidate School in Rhode Island when they convene in August or September. So quite proud of him for achieving this, but his qualifications are all academic. He graduated with a double major in a computer & data analytics field. Navy wants him for his brain, not his brawn.
It appears I have about 8-10 weeks to get him physically ready for this. Unfortunately he inherited my ex-wife's very slight build and frame. He is your classic looking skinny computer desk jockey. Right now he lives with my ex-wife and has no access to a gym or any weight equipment. So need an bodyweight routine that helps him pass the run, push-up and sit-up test.
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DanMartin
Total Posts: 20705
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I would do the obvious: Run. Push-Ups. Sit-Ups.
But I would also do Push-Up Position Planks, Bird Dogs, Side Bridges and Curl-Ups. I also would avoid doing a lot of sit-ups.
Find out what the minimum standards for each task is.
In the meantime, there is plenty of time to prepare, but not so much time that he can waste a day. There is no time for an injury.
If your son has access to a running track he could do IOL Roadwork*. Which is no more than walking/jogging around the track and at every 220 yards he stops and does some push-ups, then after the next 220 yards he does a few sit-ups.
I cannot stress how important it is to make haste slowly. Build up his work capacity so that he is ready by the test date. Don't rush it.
* IOL Roadwork Patent Pending. T-Shirts available in the gift shop.
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Ear
Total Posts: 964
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I would do the obvious: Run. Push-Ups. Sit-Ups.
But I would also do Push-Up Position Planks, Bird Dogs, Side Bridges and Curl-Ups. I also would avoid doing a lot of sit-ups.
Find out what the minimum standards for each task is.
In the meantime, there is plenty of time to prepare, but not so much time that he can waste a day. There is no time for an injury.
If your son has access to a running track he could do IOL Roadwork*. Which is no more than walking/jogging around the track and at every 220 yards he stops and does some push-ups, then after the next 220 yards he does a few sit-ups.
I cannot stress how important it is to make haste slowly. Build up his work capacity so that he is ready by the test date. Don't rush it.
*IOL Roadwork Patent Pending. T-Shirts available in the gift shop.
"...make haste slowly" is an excellent point and well put.
"The Earth has music for those who listen."
Reginald Holmes
"Be careful about reading health books. You may die of a misprint."
Mark Twain
"It's difficult to get a man to understand something when his salary depends on his not understanding it."
Upton Sinclair |
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DanMartin
Total Posts: 20705
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05-21-20 11:19 AM - Post#898297
I couldn't help myself, I looked up the requirements. There is a swimming test.
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SpiderLegs
Total Posts: 369
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05-21-20 12:09 PM - Post#898301
Great points Dan.
Luckily my ex in-laws have one of those old school backyard pools from the 1950's that one can actually swim laps in and is 10 feet deep on one end. I'll make sure he heads down there on a regular basis.
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Jordan D
Total Posts: 771
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Old Miler
Total Posts: 1744
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05-21-20 04:40 PM - Post#898311
I would be a bit disappointed if the Navy did not think to check candidates could swim!
I'll just say that skinny computer guys are often quite good on the endurance front - Alan Turing was 4th in the British Olympic Marathon trials. And, push-ups and sit-ups are proportional to bodyweight so skinny guys can do as many as big guys, with practice...good luck to your son!
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Old Miler
Total Posts: 1744
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05-21-20 04:57 PM - Post#898312
The time he has is plenty on the running front. He should be going very easy perhaps 3-4 days per week - nothing wrong with the "Niko-Niko" pace, or walking and jogging alternate lampposts. A good rule is to count weekly mileage, and don't up it unless you have repeated the last week and have no ill effects.
Then AT MOST twice per week - and once would be OK for the first 4-5 weeks - do one of the mile-specific workouts.
Also, if there is a park nearby, strongly prefer soft surfaces in training. Less chance of sore shins and ankles, and thus wasted weeks.
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tom6112
Total Posts: 846
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At 18 I was 140 pounds but we didn’t have computer back then.
What is his mile time now and how many pushups can he do?
Edited by tom6112 on 05-21-20 05:40 PM. Reason for edit: No reason given.
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JDII
Total Posts: 7319
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05-25-20 06:20 AM - Post#898453
Focus on “military” exercise. Rucking, pull ups, pushups, pool laps and run. Toss in carries of some kind, tire flips (if you have a tire) and maybe deadlifts. Those things are the norm when it comes most military fitness qualifications entry requirements....and eat eat eat
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The Finn
Total Posts: 435
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05-28-20 08:11 AM - Post#898571
The time he has is plenty on the running front. He should be going very easy perhaps 3-4 days per week - nothing wrong with the "Niko-Niko" pace, or walking and jogging alternate lampposts. A good rule is to count weekly mileage, and don't up it unless you have repeated the last week and have no ill effects.
Then AT MOST twice per week - and once would be OK for the first 4-5 weeks - do one of the mile-specific workouts.
Also, if there is a park nearby, strongly prefer soft surfaces in training. Less chance of sore shins and ankles, and thus wasted weeks.
This is an excellent and important post.
If he's not really used to running and you add too much too quickly, he might end up with some kind of strain injury.
With the calisthenics, might be a good idea to start doing a few sets of push ups, pull ups and situps throughout most days. Kind of like they dish them out in the armed forces.
Maybe he could put together some kind of pay-the-toll system with a doorway pull up bar etc.
"My grandma Olga, a famous Finnish Powerlifter, once told me,
'Little one, take care of your gastrointestinal tract
and it'll take care of you.'
Then she struck me with some salted herring."
- TC Luoma |
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SpiderLegs
Total Posts: 369
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07-19-21 09:42 AM - Post#911965
Bumping this up from last year. Just got back from Rhode Island to watch him graduate and get his officer's commission over the weekend. The tips worked.
According to his D.I., my son was one of the few people that actually gained weight (in a good way) during the 14 week program. He could barely squeeze into the civilian clothes he wore going in. Going shopping this week for a new wardrobe to accommodate his extra 15 pounds of muscle.
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WxHerk
Total Posts: 334
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07-19-21 11:19 AM - Post#911973
Bumping this up from last year. Just got back from Rhode Island to watch him graduate and get his officer's commission over the weekend. The tips worked.
According to his D.I., my son was one of the few people that actually gained weight (in a good way) during the 14 week program. He could barely squeeze into the civilian clothes he wore going in. Going shopping this week for a new wardrobe to accommodate his extra 15 pounds of muscle.
Congratulations!! Someone obviously took great advice to heart and made the most of his opportunity!! I could not be happier for you and your new Ensign!!
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DanMartin
Total Posts: 20705
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BChase
Total Posts: 854
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07-19-21 01:34 PM - Post#911977
Terrific news, congratulations. Newport, RI is AWESOME.
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SpiderLegs
Total Posts: 369
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07-20-21 09:26 AM - Post#912001
The only issue he had is he went in a tad bit too confident. Was able to get to 100% of all the physical standards going in, when he should have gotten to 120% or more. He rolled out of the first class because he missed his push up goal by 5 push ups. The Navy gave him three weeks to improve and allowed him into the next class.
When he dissected what went wrong, it was due to the initial PT test being done the day after he received multiple vaccinations and his arm felt like a dart board. Plus little sleep and having a drill instructor yelling at you while doing the test. Passed easily on the next go around.
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JDII
Total Posts: 7319
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07-21-21 06:23 AM - Post#912035
First things first. Take a look at the Navy PT standards. This will be the base line that your son must meet. See this
https://www.navycs.com/navy-fitness-assessme nt.html
Once you determine what the base line standard is and the scoring system minimum do those exercises but work at exceeding the minimum for his age group. If he already exceeds the minimum passing score move up to the level that he is already at. Continue to move up after he’s reaches the goal for that standard. Once he exceeds that next level standard move up. He needs to be able to pass the PT rest with flying colors and the only way to really do that is to get really really good at those standards. It’s like anything in the military, get really good at the basics first then move up
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SpiderLegs
Total Posts: 369
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07-21-21 07:41 AM - Post#912036
First things first. Take a look at the Navy PT standards. This will be the base line that your son must meet. See this
He indeed passed and graduated last week. Just giving an update to his progress from what I posted last year. What is interesting is that among the officer's it seems the Navy has a culture of physical fitness among other things. All of the sudden my son is interested in learning how to lift. Before all this all he wanted to do was play tennis and go hiking a few times a week.
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JDII
Total Posts: 7319
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07-21-21 03:58 PM - Post#912051
First things first. Take a look at the Navy PT standards. This will be the base line that your son must meet. See this
He indeed passed and graduated last week. Just giving an update to his progress from what I posted last year. What is interesting is that among the officer's it seems the Navy has a culture of physical fitness among other things. All of the sudden my son is interested in learning how to lift. Before all this all he wanted to do was play tennis and go hiking a few times a week.
That’s awesome! Congratulations to your son!
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Upwind
Total Posts: 404
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07-21-21 09:04 PM - Post#912054
First things first. Take a look at the Navy PT standards. This will be the base line that your son must meet. See this
https://www.navycs.com/navy-fitness-assessme nt.html
Once you determine what the base line standard is and the scoring system minimum do those exercises but work at exceeding the minimum for his age group. If he already exceeds the minimum passing score move up to the level that he is already at. Continue to move up after he’s reaches the goal for that standard. Once he exceeds that next level standard move up. He needs to be able to pass the PT rest with flying colors and the only way to really do that is to get really really good at those standards. It’s like anything in the military, get really good at the basics first then move up
I checked out the link. I don’t think there’s another branch of the service with push up numbers as high as these. Just for fun I’d like to see how I do some day. What I’m wondering about is the form. I’ve got a lot of years of doing push ups where my chest touches the ground, I pause a moment, and push up.
To take this Navy test, I’ve got to learn how to do push ups fast and only break 90 degrees with my elbows. After watching some YouTube, I’ve seen some liberal interpretations of what 90 degrees is.
A few years ago, I did some push ups with a group for awhile. I touched the ground with my chest, went fast, and managed to get in the low 40s. Any suggestions on how to get that 90 degree elbow action dialed in to Navy specifications?
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SpiderLegs
Total Posts: 369
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07-22-21 07:27 AM - Post#912061
I might be mistaken, but I believe the push up test was how many you could knock out in two minutes, not how many you could do in a row.
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WxHerk
Total Posts: 334
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07-22-21 10:05 AM - Post#912065
I might be mistaken, but I believe the push up test was how many you could knock out in two minutes, not how many you could do in a row.
You are correct. Total pushups within a specified time period. I am Air Force, we have a one minute test. The trainee can rest in the up position.
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Upwind
Total Posts: 404
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07-22-21 08:20 PM - Post#912074
Thanks for the replies SpiderLegs and WxHerk. I get the time factor. What I’m not sure about is the form of the push up, that 90 degree elbow requirement. How is that taught, explained or judged?
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thomasjbarrett
Total Posts: 87
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07-23-21 06:19 AM - Post#912076
It's not really taught, you just do it naturally after several days of drill sergeants yelling at you.  Personally I think that style is overrated, you get more from the exercise by going all the way down, and doing it for time just leads to poor form in the name of a higher count. But, if you want to learn it yourself, doing sets of pushups with a 3-5 second pause at the "bottom" (elbows 90 degrees) would help train your muscle memory.
SpiderLegs, congratulations to your son!
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WxHerk
Total Posts: 334
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07-23-21 09:28 AM - Post#912080
I just go down until my chest almost touches the ground. I'd rather break 90 by a few degrees than endure any "no counts." Most counters don't get in the weeds over a few degrees, but you do encounter the occasional "Richard."
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Upwind
Total Posts: 404
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07-23-21 06:21 PM - Post#912095
Thanks thomasjbarrett and WxHerk. That helps.
The “Richard” reference is a blast from the past. I had two roommates my freshman year of college. The one named Jim I used to call “Richard,” deservedly so. He hadn’t grown up in a place with the same slang that I knew. I did eventually explain, and we made it through the year on good terms.
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