<p>What is everyone doing to get in shape for I-Day? Aside from all the running I'm doing, I do 60 push-ups and 100 sit-ups a day. I'm trying to get up to 100 push-ups, but I'm not sure I'll make it. Just doing 60 is killer for me. I know that number isn't required of females, but I need to keep up the upper body strength since that's my weakest area. I also jump rope for about 30 minutes every other day and swim at the club on the weekends. It's a good way to combine the lower and upper body workout.</p>
<p>Anyone have any other suggestions? What's your routine?</p>
<p>Get the book "The Naval Academy Work Out Book" What you will be doing during plebe summer will be very different than most of what you do now even if you are in shape. Weight training and generally "working out" does not necessarily get you in shape for PEP. There are definite excercises that unless practiced and built up to ahead of time can be difficult, even if you are a fit athlete. My son used the work out book for quite a while to get ready and seemed to do fine during plebe summer (albeit it was hard, but he felt pretty prepared physically) My husband weight lifts and runs 5+ miles and could not keep up with the higher level workouts from this book. While the excerises in themselves do not look that incredibly hard, it is the pyramids and combinations that are a killer. During plebe summer you will be out on the field every morning doing some of these exact exercises. My advice to anyone trying to get ready would be RUN, RUN, RUN and get this book and be faithful. There is a 6 week build up plan but if you get stuck on week 3 for awhile, just keep going because you do have roughly 4 months to work up to that 6 week mark. If you are running faithfully, AND doing this book, you should be good to go.</p>
<p>I agree with Navymom. My son was in excellent shape when he started Plebe Summer and he said that was his saving grace. If you are struggling physically, everything else seems to get tougher. The "Naval Academy Workout" book is a good suggestion. I was amazed when I observed the PEP program during PPW. It was without a doubt, one of the toughest workouts I have ever observed---and it went on for 1 1/2 hours. Navymom is correct, it is the combinations and pyramids that are the real killer. Flutter kicks are a tough one that many seemed to struggle with. If I remember correctly, when I was watching, I think they did 80 sets of 4 without stopping or touching down. It hurt just to watch them. If you train for what is normally done for the PRT, you will struggle with the PEP. 90 minutes of intense exercise is a lot more challenging than the regular PRT. The very best preparation for I-Day is to get in great shape--everything else such as studying Reef Points will fall into place. GOOD LUCK!!!!!!!</p>
<p>navymom08,
Dd has been using "The Naval Academy Work Out Book" for several months now--we're listening carefully to those who have gone before her. Thanks for the advice to you and nyminute.</p>
<p>well, see, puerto rico is a commonwealth of the US. a part of the US, basically.</p>
<p>we have our own government, but we are basically owned by the US. all the major stuff that happens here, the decisions to do it are made over in washington.</p>
<p>so, our military is ur military. there is no "Puerto Rican Army", etc etc.</p>
<p>wstcoastmom, If your daughter keeps up with that workout book on its recommended schedule and runs faithfully, she should be fine. Most everyone will be stretched to their limit in some area but being prepared physically is absolutely critical. The detailers will get all over someone who is not physically fit and once you draw attention to yourself during plebe summer, it is hard to get that attention off of you. From what I have heard, the best way to get that negative unwanted attention is to go in obviously out of shape and not able to keep up with your shipmates. As my son says "Don't be that Plebe." Happy to pass along advice. I like yourself gathered as much information ahead of time as possible, as did my son. It really helps ALOT to take advice to heart and do all you can to get ready. The ones who go in a bit cocky and think they have it all together are the ones who are in for the rude awakening. There is still plenty of time for any appointees to get in the shape they need to be in..if you wait until May though...well....."Don't be that Plebe."</p>
<p>thanks to all of you on the book suggestion!</p>
<p>navygirl--my routine is the off season soccer work out for my school... admittedly, i am a freshman in college and therefore probably have easier access to weights, coaches, etc., but what we do is this:
plyometrics monday and thursday for an hour
hill run friday afternoon (about a 5 mile run in the foothills of the san gabriel mountains)
lift weights with a partner 3 times a week</p>
<p>in addition, i occasionally go for a run on my own, i'm in a separate class where we scrimmage (soccer) twice a week, and i have ballet twice a week. i'm planning to step it up a bit after spring break, probably by adding some swimming. for now though, i'm primarily concerned with listening to my body, and keeping my work outs balanced. i think it might be even worse to go into plebe summer with horrible shin splints than a little out of shape, because you know you're not going to get to take a week off to heal up!</p>
<p>The Academy sends an 8-week training program that incoming mids can do to shape up for Plebe Summer. I'm getting the sense from this thread that it is really not enough. Is that specified, regimented workout so off-base that you need to do far more in order to get a good head start for the summer? I honestly don't know. Can anyone enlighten me?</p>
<p>I have heard of and seen on the internet this Naval Academy Workout Book. I believe it is by LT. Stew Smith. He has a bunch of books, and if you are looking for a real challenge get his, "Complete Guide to Navy SEAL Fitness, Featuring the 12 Weeks to BUD/S Workout" Now that is a workout. I have the book, and those workouts are insane.</p>
<p>It sounds to me like running and swimming are really important for USNA. In talking with a midshipman, he said that you want to be throwing up after your runs, lets you know you've worked hard! Not the most pleasureable experience, but oh well.</p>
<p>Also, lifting weights can help your PT. It depends how you do it though. I mean if you do low/medium weight high repetitions that is good. But low reps and really heavy weights tend to make you heavy and look like Arnold...I do not believe that would really help.</p>
<p>Navgirl- As for your workout. I'll be honest, if you want to get to 100 push ups you have got to do more than 60 a day. I lift 4 days a week, and run 4-5. On the days I do not lift I do some PT. I now usually do: </p>
<p>35 Push ups
75 Leg Lifts
35 Push ups
75 Crunches
35 Push ups
75 to 100 4-count Flutter Kicks (like navymom08 said)
35 Push ups
100 Toe Touches
35 Push ups
50 One side crunches each side
35 Push ups
50 1/2 Sit ups
Max Push ups, drop to knees after max push ups on toes, and go until complete exhaustion.</p>
<p>Modify the number of repetitions to fit your need and try to go up a little bit each week.</p>
<p>Yay! I did 90 push-ups today, so it looks like I should be able to reach my goal of 100 after all. I have been using the Naval Academy Workout book for quite some time. My uncle gave it to me, naturally. As for the running, I generally run about 6 miles a day during track season, 10 miles a day (just finished today's run) on the weekends. Luckily, I belong to a gym where I can use the treadmill when the weather is lousy or too cold, but I like to run outside whenever possible, even in less than ideal weather. During XC, I was running 10 every day and about 5 on the weekends. So, I'm not really worried about all the running at the Academy. I'm more concerned with receiving an injury. I do lots of stretching and work out with weights to hopefully help prevent any future injuries, but I'm pretty agressive on the track, so anything is possible.</p>
<p>Physical fitness is key during plebe summer since most of the things are physical. Make sure you can excede the minimum standards by a good bit, try to be maxing everything by the time you arrive. you will take a couple PRTs during the summer, but dont base what you are running at home on how well you will do. With the lack of sleep and all the other things weighing on you during plebe summer your scores will be significantly less than what you are used to doing. My suggestion to get ready is run at least 15-20 miles a week and 200 pushups and situps a day 4 days a week. Doing well on your PRT will keep the upper class off your back.</p>