strength workout

F

fnmkid

0
I've enlisted in the Marine Corps and I'm going to boot in February. Along with a lot of running, I'm in desperate need of building strength. I'm new to consistent weight training (as in I use to go off and on). This is the first workout I've been told to use then switch to a modified version after about a month.

Push ups
Squats
Pull ups
Lunges
Dips
Heel raises
Back extensions
Bicep curls
Sit ups
Pull downs

All 3x12-15. Besides a good intake of protein, is this the kind of workout I should be using for max results?
 
I would say that something like:

Squats
Deadlifts
Push Exercise (Chest/Shoulder/Tricep)
Pull Exercise (Back/Bicep)
Core (Abs/Obliques)
and maybe one or two isolation exercises

I would suggest a 5x5 rep scheme as well, later on maybe circulate between 8x3, 6x4, and 5x5 or something. Get that diet in check as well, sir!
 
If I were you I'd seriously consider minimizing lifting. The program you posted was okay, but it seems to me like there is some excess. As I understand it, you're going to be doing mostly bodyweight stuff ad nauseam. This being the case, I would do tons of push-ups, crunches, and chin-ups every single day. And don't forget to run a helluva lot. Some of the weight training I'd do would consist of squats and deadlifts, both heavy, going for <5 reps.

See if you can find some rope to climb, as well.

Don't get me wrong, lifting is great, but it's not really what the MC will test you on. You're going to get a lot of endurace-type stuff.
 
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Thank you both for the reply.

LYF, the problem is before joining the Marines I was relatively inactive and thus my muscles are pretty weak, weak enough to have trouble doing basic amounts of body weight training. I've been doing a lot of running lately and thats going very well as I'm seeing a lot of improvements. I've never been able to do any chin ups so thats why I thought the pull downs, curls, and the assisted pull up machine would help with that. I can only max out at 15 push ups and 34 crunches. I go to a weekly function hosted by my recruiting office that basically runs a mini boot camp and I have a pretty good idea of what I'll be up against. I will definatley work on squats though as the stronger legs I have, the more it'll help me with those long runs. I'm committed to improving so I'm taking in all advice with an open mind. Once again thank you both.
 
I see. I was at your stage once, but I think you would benefit from just continuing to do bodyweight exercises. Since you can't do chin-ups, you might want to try partner assisted chins. They're the best way I got to doing them without equipment, just having a partner hold my legs and help me up.

But since you're doing the weekly conditioning course...I don't know. It's up to you. Strength will help you only so much, the rest is endurance.

-edit-

The program Evo posted blends both, that's pretty ideal.
 
Those programs seem awesome, I'll start on them ASAP. Thanks for the help guys. One quick question I have is about the diamond pushups. I know with all workouts that form is extremely important to even small details. From what I've read, there are two ways of having the hands posistioned.

On the link that was posted he says to do them with your thumbs together and fingers pointed out, as if forming a W. Elsewhere I've seen them with thumbs together and fingers pointed in forming the diamond shape. Does it matter which way to do them?
 
I can't visualize another way to do them aside from fingers and thumbs going together and forming hte shape of a diamond.
 
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