Anybody here to crosstraining?

D

davidjr74

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Anybody here do crosstraining?

I'm thinking about doing crosstraining after football because I need to increase my endurance alot.

I decided that after football is over I wanna get my body in shape to join the military. I'm gonna join the coast guard because I would really like to do search and rescue missions.

My goal is to achieve a perfect score on the physical fitness exam and be able to handle all the bootcamp running. A perfect score is 300 points. Each event you can achieve up to 100 points.

A perfect score for each event is:

1.) 60 pushups in 2 minutes (has to follow cadence on test, 1 second up, 1 second down)

2.) 100+ situps in 2 minutes

3.) <8:00 minutes in the 1.5 mile run.

How could I achieve the above 3 goals?
 
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jmanjman47 said:
A perfect score for each event is:

1.) 60 pushups in 2 minutes (has to follow cadence on test, 1 second up, 1 second down)

2.) 100+ situps in 2 minutes

3.) <8:00 minutes in the 1.5 mile run.

How could I achieve the above 3 goals?
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Specificity of training. Assuming you will still be doing something like WS4SB 4 days a week, I would add in trying to do the above every, say, Saturday. In the same sequence and everything.

Might wanna provide concrete information about where you're currently at and the time frame (how long do you have, exactly? what can you do now?) But, generally speaking, the best way to train for X is to do X.
 
[Focus] said:
Specificity of training. Assuming you will still be doing something like WS4SB 4 days a week, I would add in trying to do the above every, say, Saturday. In the same sequence and everything.

Might wanna provide concrete information about where you're currently at and the time frame (how long do you have, exactly? what can you do now?) But, generally speaking, the best way to train for X is to do X.
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Football will end sometime in mid-November or beginning of December depending upon how far we make it in the playoffs. This gives me roughly 6 months to prepare.

For pushups I can do 34 in a row so I have lots of work to do.
Situps I can only do like 40 or so before time runs out so gotta work on that.
And miletime I can get 7:36 for one mile so I will probably get something like 10:33 for 1.5 miles.

So for all 3 events I have lots of work to do. My endurance is horrible. After the season I plan on cutting down because I have between 18-20% bodyfat. So I wanna get to something like 6'1 160 pounds with 8-10% bodyfat. Its a little small but I could care less. Less fat = Less endurance and better ability to run.
 
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Just losing the extra weight might be enough for your run. I would also read up on form and practice it. Maybe do some hill and interval work and such.

For the others, yeah, I would just hit 'em hard once or twice a week, if you've six months. Maybe do 3 circuits (of the whole thing).

Perhaps someone with more practical knowledge of this can chime in, but I don't see how it could be anything other than straight, consistent grit.

I think 6 months is plenty of time to achieve your goal, if you stick to it.
 
Yeah I'm gonna do indoor and outdoor track to prepare myself for the run.

Well I just tested myself:


2 mile run- Did this outside, there was one hill, on a road. I used google maps to measure the distance.

I got 16:37 minutes. Take out the road factors and hill and I will probably get a 30 second to minute drop. This isn't close to my goal. My goal is 3 miles in 18 minutes which is the perfect score for this event.

Pushups- I got 40 in a row! (PR I really pushed it). But I did not follow the cadence. I know on the test once you drop out of cadence your done. Lots of work to do here.

Situps- I got 46 situps in 2 minutes...this is kinda bad lol. But I still got time.

I would have passed with the above stats-but I wanna do perfect so bootcamp can be physically easier on me.

Yes, focus dropping fat alone will help me alot I think!. I also think crosstraining will help my endurance alot but I have no knowledge on the subject.

Notes
2 mile time- 16:37 minutes
2 minute pushups- 40
2 minute situps- 46
 
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Great. Now you know where you're starting from. All that's left to do is get to where you're going. :action8:

You mean cross like biking and swimming and such? Not so sure about that. But if you mean speed, pace, strength, interval and tempo runs, then yeah definitely. From what I've read, anyway. I have a link to what looks like a good site for that sort of thing (it talks about training for half and full marathons, but I figure you can just apply the concepts to the 3 mile run. Which I think would allow you to run something like 3-5 days a week without too much trouble (after easing into it for a month or so?), given the short distances. Anyway, link's... somewhere... I'll hunt it down for you later when I get back.

Totally doable. :D As long as you don't do that thing Lei keeps talking about where you stop being dedicated to a program after it starts to work. :p
 
[Focus] said:
Great. Now you know where you're starting from. All that's left to do is get to where you're going. :action8:

You mean cross like biking and swimming and such? Not so sure about that. But if you mean speed, pace, strength, interval and tempo runs, then yeah definitely. From what I've read, anyway. I have a link to what looks like a good site for that sort of thing (it talks about training for half and full marathons, but I figure you can just apply the concepts to the 3 mile run. Which I think would allow you to run something like 3-5 days a week without too much trouble (after easing into it for a month or so?), given the short distances. Anyway, link's... somewhere... I'll hunt it down for you later when I get back.

Totally doable. :D As long as you don't do that thing Lei keeps talking about where you stop being dedicated to a program after it starts to work. :p
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lol yeah I have done that for years. IDK why either..its like I get tired of results or something. I think it was because I was confused of my training; like I was trying to get fast and gain weight at the same time and in the back of my mind I didn't believe it was possible.

If I could go back in time though, I would have stuck to something.

But not this time though. I am still gonna do Indoor track or Outdoor track. I think I can make an impact on the jumping events. I'm 6'1 and I have a 28" vertical despite having a below-average squat and 20% bodyfat. Just think if I improved those 2; I would be practically flying.
 
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Hey, alright. :D Nothin' to it but to get on the floor and do it do it... or something. Haha.

Ftr, you can totally get stronger and faster at the same time. Maybe not optimally, for each, but quite a bit, still. I mean 80% max strength gain + 80% max speed gain, imo, is still better than 100% of either alone, assuming your goal is to increase total athleticism. It's just a hell of a lot of hard work, particularly when you're not used to training either and you're suddenly doing both!

In your case I think having to worry about your football position (and consequently, getting killed if you're not a certain weight :rofl:), has been more than a bit of a handicap. So I think it'll be exciting to watch your training take off, now. I mean just imagine, you're still, what, 17 or 18? I Forget. By the time you're my age now (23! :bncry:), you could have more than 5 years of solid training (and possibly a Medal of Honor or something? haha) on where I started. ^_^ Besides, there isn't really anything to be confused about when you're training your 5k time. Maybe that's why.. certain people... like running so much. K bye. :p
 
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[Focus] said:
Hey, alright. :D Nothin' to it but to get on the floor and do it do it... or something. Haha.

Ftr, you can totally get stronger and faster at the same time. Maybe not optimally, for each, but quite a bit, still. I mean 80% max strength gain + 80% max speed gain, imo, is still better than 100% of either alone, assuming your goal is to increase total athleticism. It's just a hell of a lot of hard work, particularly when you're not used to training either and you're suddenly doing both!

In your case I think having to worry about your football position (and consequently, getting killed if you're not a certain weight :rofl:), has been more than a bit of a handicap. So I think it'll be exciting to watch your training take off, now. I mean just imagine, you're still, what, 17 or 18? I Forget. By the time you're my age now (23! :bncry:), you could have more than 5 years of solid training (and possibly a Medal of Honor or something? haha) on where I started. ^_^ Besides, there isn't really anything to be confused about when you're training your 5k time. Maybe that's why.. certain people... like running so much. K bye. :p
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Yep; I can't wait to start seriously training again.

Forgot all about chinups :/ I think I gotta get that up good as well.

I'm 17 btw, I'll be 18 on New Years.
 
You can do multiple types of training in one day if your recovery is good. Lots of military, law enforcement, and firefighters have a lot of success with crossfit. The thing about crossfit is, the workouts of the day are designed for you to do them on top of whatever other activity you do. So football practice and crossfit in one day is cool.

I've personally had a lot of improvement in my cardio and muscular endurance.

And to expand on what Focus was saying, you have to do these things that you want to get better at. But you have to train beyond what the minimum is. So, getting better at X by doing X+1
 
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FAQ is where you find the exercises to sub in for something.

Start here is where you get scaled workouts. The WOD's can get kind of crazy. I think the first time I tried doing xfit, they wanted me to do 80 pull ups. How's that for X^2+1
 
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