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+--- Thread: Civilian Bootcamp! Need military member input! (/Thread-Civilian-Bootcamp-Need-military-member-input)
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Civilian Bootcamp! Need military member input! - april004 - 02-04-2010
Ok...so don't know if I ever mentioned it, but I used to be in the Army Reserves..
Anyways, just got a job running a bootcamp fitness program! Excited but nervous as hell. I was thinking of doing a physical fitness test to see where everyone is the first day. Doing a test just like in the army with a few tweaks.
Pushups- nothing changes here.
Instead of situps I'll time the ladies on planks. (I have a 6 pack and it's definately not due to situps.PLANKS RULE!)
But as for the run....I'm in a studio so I can't test them on cardiovascular endurance with a run.
At another gym they used a step and had people step up and down for a few minutes and rate their exertion level. But this is "bootcamp!" I ain't going to get no step!
I was thinking timing them on jumping jacks(but that might be too easy...) or burpees...
It's been a while since I've done any military Pt so any suggestions would be appreciated.
Civilian Bootcamp! Need military member input! - Basket Weaver - 02-04-2010
How big is the area you have to work with and about how many students are you expecting to have?
I am taking Hapkido and we are in transition between studios and currently have a small workout area...our workouts are still killer.
A couple of exercises that we do that take the breath away are wind sprints
have them line up along a wall, select 3-4 people and have them run across the room, touch the floor on the other side then run back again & again & again...4-5 times...then have the next set go. I always enjoy watching the other sets go as I'm gasping to get my air back...I'm not 18 anymore! You could always just run them until they can't go anymore for a fairly good indicator of aerobic fitness. You don't need much space and it gets competitive so they will push themselves harder to be first...I know I do.
Another good exercise used in basic is the flutter kick...these really tear up the thighs and stomach. I'm getting stronger at these but all an instructor has to do is extend the length of time and they will take out even the strongest over time.
Another is to sit with legs extended, 6 inches off the floor, and reach around to touch the floor on one side, then the other...try sets of 30 to get a good burn. These are tough because its hard to breath while twisting back and forth plus they shred the stomach and sides.
I agree with you that jumping jacks aren't very effective...maybe a good warm-up, but even weak people can do them without much effort....add speed to make them more difficult.
Hope this helps some...I'm sure with all the military we have on the forum you'll get lots of input. Good Luck!
Civilian Bootcamp! Need military member input! - JanusthePhoenix - 02-04-2010
Shuttle runs are good. Plyometrics are a good alternative to traditional cardio if you simply don't have the room to run. If your local library has P90X in their video section, see if you can check out the Plyo-X DVD and get some ideas from that routine. I'm sure you can find good information also just by Googling 'plyometrics'. Congratulations on your new job!
Civilian Bootcamp! Need military member input! - april004 - 02-05-2010
Thanks for the suggestions and the congrats! I will definately check out the P-90 X vids from my library and hopefully receive some inspiration. A friend and I started a marathon training program for the last Chicago marathon...We didn't do it for the money. We just wanted more people to run with. We ended up with plenty of clients. But teaching someone to finish a marathon is much different than being in a small room and figuring out how to keep people occupied and interested for an hour without fancy schmancy equipment. I'll be teaching the bootcamp class in a hoity-toity neighborhood here in Chicago. They are probably used to bootcamps with hoity-toity equipment run by people who probably have never served. I won't have any equipment whatsoever except for a pullup bar(the best piece of equipment I own!)
Civilian Bootcamp! Need military member input! - CLEP101 - 02-06-2010
april004 Wrote:Ok...so don't know if I ever mentioned it, but I used to be in the Army Reserves..
Anyways, just got a job running a bootcamp fitness program! Excited but nervous as hell. I was thinking of doing a physical fitness test to see where everyone is the first day. Doing a test just like in the army with a few tweaks.
Pushups- nothing changes here.
Instead of situps I'll time the ladies on planks. (I have a 6 pack and it's definately not due to situps.PLANKS RULE!)
But as for the run....I'm in a studio so I can't test them on cardiovascular endurance with a run.
At another gym they used a step and had people step up and down for a few minutes and rate their exertion level. But this is "bootcamp!" I ain't going to get no step!
I was thinking timing them on jumping jacks(but that might be too easy...) or burpees...
It's been a while since I've done any military Pt so any suggestions would be appreciated.
April,
Have you tried looking at the Army Field Manual for PT?
Google FM 21-20 or here's a link for you to download.
http://www.hooah4health.com/4you/FM2021-20.pdf
Hope this helps you,
Civilian Bootcamp! Need military member input! - april004 - 02-06-2010
You read my mind Clep101! Yesterday I spent a good hour looking for that very manual you just sent me a link to! I remembered packing it away in a box and was searching all over for it. After an hour I remembered I gave it away to a friend of mine who had just joined the military.
That link will come in handy. Especially the chapters with the partner resistance exercises. I think that will be fun for the ladies in my class. Thanks!
Civilian Bootcamp! Need military member input! - Mechanix26 - 02-06-2010
I remember these from my boot camp days:
YouTube - SEAL Fit 8 Count Body Builder
Civilian Bootcamp! Need military member input! - elnino57 - 02-07-2010
Mountain Climbers are king for CV.
Civilian Bootcamp! Need military member input! - april004 - 02-08-2010
I am definately going to incorporate those Mountain Climbers. I forgot about those!
Found this on youtube too...
YouTube - Eating T.A.C.O.s at a buddy's house!
I really love his combos. I think he's former military too.
Still can't believe I have this job! Sad thing is I had put in my resume a while ago listing my military background(sounds perfect right? For a bootcamp workout instructor.) and didn't get a call back. As soon as I received that degree and redid my resume adding that on (my degree has absolutely nothing to do with physical fitness!) I got the job.
Civilian Bootcamp! Need military member input! - Orimaru1 - 05-19-2010
Hey April,
How is your Boot Camp coming along? I'm interested in knowing if you're seeing progress in your classes! Also, I'm looking for advice on speed training routines for intermediate runners! I don't mean to put you on the spot!
