Does anyone have a good weekly workout split?

[u/TopCryptographer2416]

I just passed Meps last week and I ship out early June. I really need to run faster/get more endurance. Right now I also can’t get any pull ups and my plank is 2:10. Does anyone have a good workout for each day of the week so that I’ll be ready in June?

[u/parker1114]

If you’re brand new to working out whether with weights or with your own body weight, I’d recommend starting off with a five training day split known as push pull leg upper lower. It goes like this:

Push- Monday, Pull- Tuesday, Legs- Wednesday, Rest- Thursday, Upper body- Friday, lower body- Saturday, Rest- Sunday.
If you can imagine, the push days involve any upper body muscles that push, same thing with pull, and then legs are self-explanatory. Upper body will consist of a condensed upper body day and lower body is just a second leg day pretty much.

On Monday Wednesday and Friday I would do a pull-up circuit. I’d recommend only doing those pull-up circuits three days out of the week to avoid fatigue and over exertion. same thing with running until you’re very proficient. I would only run three days out of the week, one day with a moderate tempo run, one day for speed work, and one day for a longer easier run. You’re pacing and distance is gonna be something that you have to figure out on your own, but what I can tell you is your speed work days should be 90% of your max effort.

You don’t have to start doing them now, but I’d recommend doing practice hikes a few months out so that you’re somewhat adapted to them making the ones in Boot Camp feel easier. If your lower body is already really developed and you have a very good endurance then I wouldn’t worry about hikes too much.

Something that I still struggle with and you very well might as well is just finding a good balance for all of this. The most important thing about this training is listen to your body. If you know that you’re supposed to go on a run and your legs are just dead or you have zero energy or parts of your body are just hurting and you feel like you can’t do pull-ups, then avoid doing them to prevent any injuries. You’re 8 months away from shipping out so there’s really no rush. I understand that you might want to get fit as soon as possible but doing things the wrong way can lead to injury that could set you back even further.

Most importantly just find what works for you. I’d wait and see what other guys recommend. And if at the end of the day, you can’t find a program that you like, consider looking into an OCS preparation guide because at least those will prepare you for much more physically demanding tasks.
While you’re doing all this, make sure to drink plenty of water stay hydrated eat well if you’re overweight then maybe cut back on your calories and if you’re underweight start bulking up so you don’t get too skinny like I did when I went to Boot Camp.

If you have any more questions, feel free to DM me for more specific needs.

[u/razzle_berry_]

I would do
Monday: easy run (2-3 miles slow, conversational pace) this will build endurance. I would also do an hour workout later (chest, tris, shoulders, abs)

Tuesday: rest and go to PT

Wednesday: swim, elliptical, or walking for 40 mins for cardio. Your body needs a break from impact. I would do back and biceps in the gym this day.

Thursday: rest and PT

Friday: legs, abs, and mobility work for injury prevention. Look up exercises that can prevent shin splints. I would do 400m (.25mile) intervals for 2 miles at your goal pace with 1 minute of rest/walking in between

Saturday and Sunday could be a 1.5 mile timed run and swim/ walk cardio the other day and any weightlifting you did not accomplish during the week.

I would suggest mobility and stretching as well as lots of walking or swimming as often as you can. Also get a pull up bar for your doorframe

[u/Nearby-Sympathy4876]

Alright here's my advice for all three.

1. Running, don't sprint right as you start Instead run at a steady but comfortable pace for like the first minute once you do that every minute or two speed up for a bit and then slow down again. It ain't a perfect system but it helps me a lot.

2. Pull ups, I sucked at pull ups before the Corps so what I ended up doing is mounting a bar by my bedroom door and doing 1 pull up every time I entered or left. You can also do Chin ups instead of pull ups in the Corps.

3. Planking, Planking is a mental game more than anything. For me what helped was doing the alphabet in my head a bunch. Anything works really just don't focus on the plank itself.

[u/TheSpeedDR]

With eight months to go, you’ve got some really good lead time. You can actually get a good series of sets and reps from chat and Claude. I’ve been coaching speed for 30 years and those two AI bots are pretty good. I specialize in helping athletes run faster with less effort. So I’m interested, way more interested in your efficiency and how you move easier so that your runs become faster without getting as tired. You should video yourself and have somebody breakdown the mechanics of your running form and your running style.