AWESOME PFT Program

[zuggerat]

Looky here children ---

http://rapidshare.de/files/19391790/OCS_Training.xls.html


Don't thank me, thank scarfacekracker (Sgt., if everyone wants to be appropriate)... enjoy everyone --- ill repost in the OCC 193 thread also.

For those of you who have never rapidshare scoll all the way down to the bottom of the page and click free -- this will take you to a new page with a timer, once all the time has elapsed then you will be faced with a screen with a combination of three letters and numbers, retype this combination in the box provided and click "download in mirror 'X'" this will give you a pop-up prompt for the download in either .bin or .zip form.

 

[MattWSU]

Just to clairfy, how do the phases work?

 

[zuggerat]

if you start at phase one then you do week 1, week 2, week 3, then once you get to the last week then you would begin phase two and move from week 1, week 2, through until you reach the last week and would move to week 1 of phase 3 and continue on

...did that help at all... im not looking at the excel sheet at the second so im just rambling from my own memory

 

[MattWSU]

It helped, thanks.

 

[Riper Snifle]

What program do you use to open a .xls file?? I tried Adobe Acrobat but that doesn't work.

 

[jamnww]

What program do you use to open a .xls file?? I tried Adobe Acrobat but that doesn't work.

Microsoft Excel

 

[Riper Snifle]

Thank You!!

 

[phattygixxer]

Thanks for posting this, what are hello dollies? And for the phase workouts, are those intended for Mon-Fri or to do as you see fit?

 

[fc2spyguy]

Thanks for posting this, what are hello dollies?

Horizontal scissor kicks

 

[Riper Snifle]

A lot of helpful advise in that spreadsheet and good ideas. One question though .... can anyone really do 30 pull ups?? I do 19 or 20 on the PFT and I can't imagine making it all the way to 30. I know there are plenty of people stronger than I am but 30 seems like a lot!!

 

[scarfacekracker]

Stick to the program and you will be doing 30 pullups. I didnt believe it at first but youll be amazed at what this program will do for you.

 

[TheBubba]

Any way you can link the spreadsheet to AW for us to gander at?

 

[Riper Snifle]

A B C D E F

Week 1 3 miles 3 miles 4 miles 4 miles 4 miles
Week 2 3 miles 3 miles 4 miles 4 miles 4 miles
Week 3 3.5 miles 3.5 miles 5 miles 5 miles 5 miles
Week 4 3.5 miles 3.5 miles 5 miles 5 miles 5 miles
Week 5 4 miles 4 miles 6 miles 6 miles 6 miles
Week 6 4 miles 4 miles 4 miles 4 miles 6 miles
Week 7 4.5 miles 4.5 miles 4.5 miles 4.5 miles 7 miles
Week 8 4.5 miles 4.5 miles 4.5 miles 4.5 miles 7 miles
Week 9 5 miles 5 miles 5 miles 5 miles 8 miles
Week 10 5 miles 5 miles 5 miles 5 miles 8 miles
Week 11 5 miles 5 miles 5 miles 5 miles 9 miles
Week 12 6 miles 6 miles 6 miles 6 miles 9 miles

Crunches Phase 1 Phase 2 Phase 3
Staight leg 15 25 30
right elbow left thigh 15 25 30
left elbow right thigh 15 25 30
normal crunches 15 25 30
leg lifts 15 25 30
flutter kicks 15 25 30
hello dollies 15 25 30
elevated leg 15 25 30

Pullups Phase 1 Phase 2 Phase 3
Week 1 6,5,5,4,3 14,10,8,8,8 22,14,12,12,12
Week 2 7,6,5,4,4 15,10,9,8,8 23,14,13,12,12
Week 3 8,6,5,5,4 16,10,9,9,8 24,14,13,13,12
Week 4 8,7,5,5,5 16,11,9,9,9 24,15,13,13,13
Week 5 9,7,6,5,5 17,11,10,9,9 25,15,14,13,13
Week 6 10,7,6,6,5 18,11,10,10,9 26,15,14,14,13
Week 7 10,8,6,6,6 18,12,10,10,10 26,16,14,14,14
Week 8 11,8,7,6,6 19,12,11,10,10 27,16,15,14,14
Week 9 12,8,7,7,6 20,12,11,11,10 28,16,15,14,14
Week 10 12,9,7,7,7 20,13,11,11,11 28,17,15,15,15
Week 11 13,9,8,7,7 21,13,12,11,11 29,17,16,15,15
Week 12 14,9,8,8,7 22,13,12,12,11 30,17,16,16,15

 

[Riper Snifle]

ahh man I went to all the trouble of spacing things out and it just gets mushed together in the end anyways. Oh well thanks for the link Zuggerat, and maybe some others get an idea of the program from that garbled post of mine.

 

[mserver]

how do the phases work?