Training a fellow Cadet

[Ranger Bill]

If leg strength is her probelm, I suggest doing a bit more to strengthen her legs with weighted exercises like: squats, leg extensions, leg curls, vertical knee raises and calf raises. Focus on rep range of 10 to 12, 2 sets for a couple of weeks and then up it to three sets. I would include some basic upper body work, too, like pushups or bench press, pullups or pull downs, overhead press and abs. Three days a week with no running on those days. Three times a week, have her do the running prgram, which looks pretty good. Alternate workout and running days and have her take one day a week off.

[Ranger Bill]

If your ROTC program is formation pt on M, W, and F, and intervals/weight training on Tues and Thurs, stick with that program. It's five days a week and that is plenty. She does need recovery. If you want to do a sixth day, have her do the PT test.

In terms of squats, if strength is lacking, she is better off building strength, which means 3 sets of 10 to 12 reps and when whe can do three sets of 12, up the weight.

[Slowpoke]

She puts out and genuinely wants it,

Doesn't sound like a problem to me! :D

[Kilted Heathen]

She puts out and genuinely wants it,

Doesn't sound like a problem to me! :D

You dirty old bastard :D

[Rangerguru]

Chase her with a gun, she'll run faster.

[scubask]

If your ROTC program is formation pt on M, W, and F, and intervals/weight training on Tues and Thurs, stick with that program. It's five days a week and that is plenty. She does need recovery. If you want to do a sixth day, have her do the PT test.

In terms of squats, if strength is lacking, she is better off building strength, which means 3 sets of 10 to 12 reps and when whe can do three sets of 12, up the weight.

I agree with Ranger Bill. Don't want to overtrain or the results may have diminishing returns (or worse yet, shin splints...seems like new cadets and new privates always come down with it if they weren't that active pre-military life).

Be patient - takes about 2 weeks for the body to adjust to exercise then about 5-6 weeks for the body to become used to it and for results to start really shining. Then crank it up some more.

Don't forget the post-PT stretch to work on that flexibility and injury prevention.

[SpeedyEJL]

Grab FM 21-20, the latest one has a pretty solid exercise plan in there.

How is her weight? Personally I hit a brick wall on my run until I dropped some weight.

She might be able to gain some serious time by just improving her form. 21-20 has good basic tips on form, an hour with your school's track coach would help even more.

[PocketKings]

Hitting a brick wall on your run will probably slow you down. I suggest navigating around it. Us the 'box method.'

Carry on.

[Ranger Bill]

... what exercises do I need to do myself to have a square jaw and a huge neck like you Rangers?:D

I understand that repeatedly running into a brick wall with your chin held high will acccompllish both for you.

[Rangerguru]

... what exercises do I need to do myself to have a square jaw and a huge neck like you Rangers?:D

I understand that repeatedly running into a brick wall with your chin held high will acccompllish both for you.

It's always worked for me. :D

[PocketKings]

So that explains my GI Joe grill. I always chalked it up to good genes.