Workout plan to build athleticism?

[PolePosition]

Ok this isn't for me. My friend that I workout with spent the last 2 months doing the Bill Starr 5x5/madcow workout and now he says he doesnt want to do it anymore because he wants to train for his next deployment (he's a marine). I'm still sticking to the 5x5 for myself because I like it and its working for me, but he wants me to help him train and in addition to running he says he doesn't know what to do to get ready. This is not his first deployment but he told me that he isn't feeling like he used to back during his first deployment. His first deployment was right out of boot camp but now he's left to fend for himself as far as training goes.

He likes to have a set schedule/routine and from what I gather it seems like he wants to do a workout that builds stamina and athleticism instead of just raw strength.

We goto the gym 3 times a week (M W F) and he runs on the treadmill or elliptical for part of those sessions and he says he plans to also run in parks during the off days. So in addition to that, what type of routine should I ask him to do. List out the specific exercises, reps/sets/duration (whatever applies), and which should be done on which day.

Thanks!

 

[Grayland]

www.crossfit.com

 

[why]

Military workouts are generally pretty simple -- push-ups, chin-ups, and running. All are done with lots of volume (long runs, lots of reps).

I wouldn't call t athleticism, either. The military uses these workouts because they're cheap and easy to do in a group setting; they'll make a citizen into a soldier, not an athlete.

 

[rjmaiorano]

^^ yea aren't marines evaluated on a personal fitness test thats graded on a 300 pt. scale. A perfect score being at least 20 pullups, 100 crunches in under 2 mins and 3 miles sub 18 mins. Not the hardest thing to do, but unless he already has a perfect score on this test I wouldn't bother training for much else because his superiors are going to by and large judge him by his performance on this test.

 

[Grayland]

Military PT is pretty weak overall. The better units/soldiers take it upon themselves to stay in shape above and beyond the morning run/push-ups/pull-ups.

 

[why]

Originally Posted by Grayland

Military PT is pretty weak overall. The better units/soldiers take it upon themselves to stay in shape above and beyond the morning run/push-ups/pull-ups.

Steroid usage is common as well in the Marine Corps. The military turns a blind eye to it because they're not too concerned about a massive raging psychopath ready to rip off Ozzie's head.

 

[beasty]

Originally Posted by why

Steroid usage is common as well in the Marine Corps. The military turns a blind eye to it because they're not too concerned about a massive raging psychopath ready to rip off Ozzie's head.

You have a one track mind don't you. Everyone is on roids. Pro bodybuilders, marines, postman, the stripper, you etc etc.

 

[PolePosition]

Yea his buddies have offered him the juice but he has declined.

And well he isn't looking to just pass fitness tests lol. He wants to be more athletic overall and the main reason is because he wants to be ready for anything for his next deployment.

So thats what I'm wanting advice for. He already does the standard run/situp/pullup and is looking for more. He's the kind of person that wants to follow a set routine, like how he previously did the Bill Starr 5x5 with me. That was a set plan.

I looked at the Crossfit thing briefly and don't understand it. Keeps talking about its program but I don't see where their program is outlined. All there is, is a bunch of videos of how to do deadlifts and various other exercises.

 

[jellywerker]

I am a rower, so I am biased, but have him try an erg. I know the base gym near both where I live (WA) and the one my dad is stationed at (IL) has them, so they seem to be fairly widespread. A full body endurance workout that also helps to develop flexibility and coordination. He might like it.

concept2.com can probably sell them a lot better than I can.

 

[PolePosition]

Our gym is pretty small and doesn't have a rower. It would be cool if we did though. The base is too out of the way for us to goto (Navy base) but if I recall, last time I went there with another buddy they didn't have anything similar there either.

 

[jellywerker]

That stinks, I think it really would fit what he's after. He could also consider taking up cycling, although that's about as costly and portable as buying an erg.

 

[rjmaiorano]

Rowing would be great. but doing it exclusively tends to blunt reaction speed/time. So more explosive cardio that requires lateral movement would be necessary IMO. But yea, can't back the erg idea enough.

 

[Threadbearer]

Originally Posted by PolePosition

He wants to be more athletic overall and the main reason is because he wants to be ready for anything for his next deployment.
Back when I was doing a lot of skiing I came across a routine that involved a lot of jumping and hopping. It was awesome, and it could easily be added to a larger program as a once or twice-a-week variation. I think I got it from either Outside mag or Backpacker mag.

Anyway, you'd start with a warm-up, of course, and then you'd do a series of exercises like burpies, jumping lunges, standing broad jumps, one-legged hops, etc. It seems like an excellent workout for all-around athleticism because it improves your ability to suddenly and powerfully spring off in any direction, and it can be tacked on to just about any other workout.

 

[jaydc7]

Originally Posted by PolePosition

I looked at the Crossfit thing briefly and don't understand it. Keeps talking about its program but I don't see where their program is outlined. All there is, is a bunch of videos of how to do deadlifts and various other exercises.

The program is there on the front page. Every day you are assigned a workout and its posted on the site. If you go today you will see the workout is Fran. So you do 21 Thursters (basically like a front squat+push press in one movement) then 21 pull ups, 15 Thursters 15 pull ups, 9 Thursters 9 pullups. They go off a 3 days on 1 day off program. It's pretty big in the armed forces, and I think it helps a lot more with overall athleticism than other workouts.

One thing is take the people with a grain of salt. There is a bunch of good information, but its not the be all end all of fitness.

 

[Threadbearer]

Originally Posted by Threadbearer

Back when I was doing a lot of skiing I came across a routine that involved a lot of jumping and hopping.
Here's the plyometric routine I was trying to describe. I managed to find it online: http://outside.away.com/outside/maga.../9901hurt.html