LoneRider
Level 6 Valued Member
My cousin is currently in medical school and afterward active service in the United States Air Force awaits her. Next summer she goes through officer training for about 8 weeks, and towards that end I've suggested the following to her: Focus on general physical preparation until about 8-12 weeks away from her course and then get more sport specific (i.e. more unloaded running and calisthenics (pushups, pullups, air squats, situps).
As a doctor in training, long hours studying are in the cards for her so for her GPP phase I wrote this out:
M/W/F - Simple and Sinister as recommended for an average woman.
T/Th - Power to the People (5,3,2 variant) built around the overhead press and deadlift.
Run for about 30-45 minutes 2x a week whenever she can fit it into her schedule (Th/Sat were my suggestions).
I also recommended she grease the groove for pushups (3-4x a day do 30%-60% of her fitness test numbers) 5 days a week.
She's not totally sedentary and does work out at her local gym, actually using Cosgrove's Lift Like a Man, Look Like a Goddess as a guideline. I gave it to her two years ago as a birthday present and its helped her not shy away from strength training.
I warned her to focus, during the general phase, on generalized strength and conditioning, especially strength to build up greater bone density and ligament strength to withstand the constant pounding the running that the officer training course would likely put on her rather small frame.
Just curious if any other, more experienced, trainers have other advice I can dispense to someone preparing for military boot camp/future service.
As a doctor in training, long hours studying are in the cards for her so for her GPP phase I wrote this out:
M/W/F - Simple and Sinister as recommended for an average woman.
T/Th - Power to the People (5,3,2 variant) built around the overhead press and deadlift.
Run for about 30-45 minutes 2x a week whenever she can fit it into her schedule (Th/Sat were my suggestions).
I also recommended she grease the groove for pushups (3-4x a day do 30%-60% of her fitness test numbers) 5 days a week.
She's not totally sedentary and does work out at her local gym, actually using Cosgrove's Lift Like a Man, Look Like a Goddess as a guideline. I gave it to her two years ago as a birthday present and its helped her not shy away from strength training.
I warned her to focus, during the general phase, on generalized strength and conditioning, especially strength to build up greater bone density and ligament strength to withstand the constant pounding the running that the officer training course would likely put on her rather small frame.
Just curious if any other, more experienced, trainers have other advice I can dispense to someone preparing for military boot camp/future service.