Hey there guys, I am new to the forums and I've been looking, but I haven't really found anything with quite what I am looking for. The most imperative topic I am inquiring about is the ASTB. I will be taking my test on Feb 20th and I was wondering if anybody had pointers on taking the exam. I have a study book, but I am concerned that the book alone will not be enough to get me the score I need. Maybe I am just psyching myself out, but I am just nervous that I will not get the marks on the test so if anybody has pointers I'd appreciate it! The other inquiry I have is about OCS. I took my ASVAB last week and scored high enough on the exam to go to OCS, also went to MEPS and everything cleared there. I'm a junior at Edinboro University, and I'll be going to OCS (PLC 10 week) this summer, and I was wondering if anybody had any suggestions as far as a workout routine to help me be in the best shape I can be going into the whole situation.
For ASTB: http://www.airwarriors.com/forum/sho...36&postcount=1 For PT: Armstrong Pullup prgm. Recon Ron PU prgm. www.ocs.usmc.mil- lots of PT info there as well.
push pulls + run... really all you need typical PT at OCS is run 3 miles through the hills then push pulls and 3 sets of max crunches
12oz curls, double fisted, reducing in weight, then going back to original weight and reducing multiple times . . . er, that's my workout
Crossfit will do wonders for your PRT score. More importantly, it will do wonders for your overall fitness.
their workouts of the day are effing killer. www.crossfit.com i tried the weighted lunge and burpees workout. i thought "how hard can 2 exercises x 5 sets be?" I was very wrong.
Seriously. Its a kick to the nuts. I cant wait to get through this knee surgery to be able to do this trash again. I hope I didnt offend anyone by sounding too motivated there. :icon_smil
Motivating Trash !! Try doing "Heart Rate" training. Attempt to get it in the 170 to 180 range for about half an hour 3 times a week and you be surprised how much of a shape you will be in. Crossfit is great.
Well I am preparing for OCS (Navy) this summer and here is my workout routine: Day 1: Chest, Biceps, Shoulders, Abs Day 2: Legs, Back, Triceps, Abs Day 3: Run/Rest Repeat. 3 Sets of 10 Reps for each muscle group.
I dont know much about your workout specifics, but cardio ought to be in there more than 1/3 of the time.
Pull ups, push ups, sit ups, crunches, squat thrusts, than running a 1-3 miles. Probably starting out at 1 in the beginning than working up to three. Try 15 pull up, and if that is easy pump it up to 20. Then keep trying to add on. Over a period of about 3 months, you could probably add 5-7 pull ups to your routine. Do 50 push ups, or atleast try too, than work up from there. Crunches are easy, do them until your abs ache. Sit ups are the same. Do squat trust ad punching bag intervals. Do squat thrusts for a minutes, while wearing boxing gloves. Then take a break for 30 seconds, then punch the bag 3 times. The last hit being hard. And keep doing that for a minute. Do this for about 3 rounds, working your way up. Make sure you take breaks in between the workuts for about 3-7 minutes. And don't work out every day, because that doesn't give your muscles time to heal microtears, and they don't get stronger. I hope this helps, good luck, and God Bless. Go Cards!!!
Biggest thing for me on the ASTB was time management. I'm working as a flight instructor while I try to earn an air contract, so I tend to overthink some of the aeronautical questions. I just went with my first intuition. Worked out well for me. Also practice mental math for the next few weeks. You don't want to be wasting time on arithmetic. I don't think I've properly introduced myself here, so: 23 years old - working on earning an air contract for OCC 202 B.S. in Aeronautics FAA certified Flight Instructor/Instrument Instructor/Multiengine Instructor 1000+ hours 9/9/9 on ASTB Haven't taken PFT yet Applying for PRK waiver
http://www.crossfitbrandx.com/index.php/forums/viewforum/16/ Scaled Crossfit Workouts for those of us who are not quite in shape to do the regular WOD. I just tried today's workout and got destroyed, it is addicting though.
Very addicting, the workouts are actually fun. I'll be singing the praises of crossfit as long as I can. Definitely start with the scaled workouts or you'll just hurt yourself.
