Exercise
I used to cross country as a kid. I stoped during highschool and I am restarting. The main source of my modivation is the idea that anything can happen and I need to be strong enough to protect my loved ones, or at least fend for myself.
I am want to join the military, 18D if I can through the 18X route.
Summary of Exersizes for Army Combat Fitness Test
6 events in 70 mins or less --> source
- three-repetition deadlift
- standing power throw
- hand-relase push-up
- sprint-drag-carry
- plank
- two-mile run
Soldiers will begin with 10-minute preparation drills preparation drills include:
- The bend and reach
- Rear lunge
- High jumper
- Rower
- Squat bender
- Windmill
- Forward lunge
- Prone row
- Bent-leg body twist
- Push Up
1. Three-Repetition Deadlift
When scorecard is given an additional 10 minutes for a self-paced warmup for the deadlift starts
The heaviest weight lifted three times is the recorded score
The deadlift event has three phases:
-
Preparatory "Get Set"
- feet sholder width aprt, bend at knees & hops, grab center of handles Upward movement "Go"
- stand, lift bar, upward stance Downward movement
- lower bar w/o droping, touch ground, no rest
2.Standing Power Throw
First throw is for practice 2 throws r recorded, longest = score for event 10lb, standing at line, not on or over
3. Hand-relase Push-up
-
Get set - stance
- prone postion, index fingers inside edge of shoulders, feet boot width apprt. Go - clock begins
- Signle unit, straight alignment, hips, chest and thighs touch ground, not face nor head
- After a 90-degree angle, elbows should bend
"rest postion" = front leaning rest position, not on ground, and feet must remain on ground.
4. Sprint-Drag Carry
-
"Get set"
- prone position - top of head is starting line, "Go"
- stand up and sprint 25 meters, touch 25 meter line w/ foot and hand, then spring back to starting line
- drag 90lb sled, grabbing strap Handel, until entire sled over 25m line, and back to start point,
- Lateral shuffle, touch 25 m line w/ hand and foot, then lateral back, facing same direction
- gather two 40lb run to 25 meter turn line, step on, and run back to start point
- then sprint, touch w hands and foot and return to start point
5.Plank
Army doesn't recommend concrete, gravel or dirt surface, but grass and flat area.
"Get ready"
- hands in fist/w pinky side on ground or laying flat palms
"Go"- continue
6. Two-mile run
Flat No headphones
Progress Log
For now I will focus on the plank and Two mile run
2 Mile Run
| Date | Distance(m) | Time | Max,Min,Avg | Notes |
|---|---|---|---|---|
| 5/27/2025 | 1 mile *2 | 12Q | ||
| 5/30/2025 | 0.4*5 | 5:13,5,4,3:58,4 | ||
| 6/02/2025 | 0.4*4 + 0.72 | 3:35,4.5,3.09,3.45,10.42 | 3.33-4.43, 35(walking)-7.35, 7.42-14 | slow in turns, using mantra, I need to get to that hydrant or to that tree pushed me, issue is im not in an highstakes situation very much relying entirly on will power to not walk nether the less sprint which i alwasy do at the end regardless of fatige, thought about an app that calls out the distance, like 1 mile half a mile outloyd, or when you are loosing speed, like an actual personal coach. |
Plank
| Date | Time(m:s) |
|---|---|
| 5/31/2025 | 1:30 - its been a while |
| n/a | n/a |