The big 1-1-1

[apagea99]

I just did my first 1-1-1 test at RSP this past weekend and was pretty thrilled with the results. I'm 35 y/o and I've been working to get myself into top shape before shipping to Ft Benning in Sept. Here are the results:

Push-ups - 44
Sit-ups - 36
1 mile run - 6:54 (you should have seen the faces of the teenagers as they got passed by the old guy :D )

I definitely need to work on those sit-ups. I was very steady, so it's possible I could do 70+ in 2 mins. I tried to do just that last night though and I was so sore from PT over the weekend that I couldn't get past 40. I'm not sure if I should keep pushing every day or give my abs a day of rest to recover and try again tomorrow.

I have 3 more months of "White Phase" and will have the same 1-1-1 assessment each month, so I will be able to track my progress.

[PigginOut]

Nice work. I do my first 1-1-1 this weekend at RSP. I'm 29 years old, so I'm old but not as quite as old as you.:D

[clyde]

Way to go man! You're kicking my but!

push-ups 30 (improved by 5 over last month)
sit-ups 30 (steady but not soo tired at the end)
1 mile 7:54 (chopped off 31 seconds vs last drill)

I'll be working out today sometime. I'm not so sore now, besides I needed a day off after the weekend. What great PT.

[Coach Reynolds]

Great job!

I did my first 1-1-1 this weekend too. I was a little upset with the push-ups. I kept getting a no go because they said I wasn't moving my body as a unit. They would go, "Nope, nope, nope, yes, yes, nope, yes, nope, nope, yes, yes, etc." I don't know how I was doing some right and then some wrong? But, it is what it is. I've just got to make sure I'm doing the ALL right from now on.

Push-ups: 32 :mad:
Sit-ups: 45 :rolleyes:
Run: 5.52 :D

[apagea99]

[QUOTE=Coach Reynolds]Great job!

Run: 5.52 :D[/QUOTE]

Sweet run time! :cool: My goal is to get down around 6:00. I'd really love to get that PT award.

[Coach Reynolds]

Thanks. I just need to get my push-ups & sit-ups on track. Mainly I just need to do my push-ups the "Army Way." :confused:

[Locke]

I definetly have some work to do. 36 years old. 30 pu 33 su 1050 on the one mile. The sad thing about the p ups and s ups is that I was cashed out before the minute was up. Not shipping till August though. Just gotta keep pushing.

[kameo1010]

This 30-year-old has some improving to do too.

pushups- 27
situps- 42
run- 11.30

Katie
UT ARNG
Enlistment: 2009/04/02
BCT: Ft. Jackson, SC 2009/07/28
AIT: Ft. Lee, VA 2009/10/13
MOS: 92C utilities repair

[DBK]

I should be doing a lot better than I am. I turn 23 in two weeks and I generally do about 40 push ups, 40 sit ups, and 8:20ish on the run. :mad:

[PFC Lowe]

Kameo, your numbers are good for a female your age. Actually, that is good for any female going into BCT. You will be leaps and bounds ahead of 95% of the females in your company.

[HeelToeSTi]

33 SU
38 PU
9:07 Mile

23yo


Mile run was down a minute from last month and I ran hard the last lap with the help of my recruiter. Still failed, but I'm doing a lot better. I'll have the mile run down to passing by next month's drill. I have it in me... just need to keep pushing myself for more.


I am also replicating many of the intensities and exercises of drill PT and it keeps getting progressively easier.


Keep pushing for more. It gets easier with time.

[EMILinator]

I was wondering if they will help us improve our scores?

I'm not too happy with mine.. i did my own 1-1-1.

PU ~ 35
SU ~ 30
Mile ~ 7:20 (in regular clothing, not shorts and running shoes)

i'm proud of my mile, i just need to work my other two.. i've been doing push ups every other day of the week for the last few weeks, and i haven't felt much improvement.

[TradyMagrady]

When i'm doing pushups, situps, etc., should I be doing them every other day, so that I have a day to recoup and improve my numbers? I see some people are doing them every day and was just wondering if i'm going about this the right way.

[AmStew11]

[QUOTE=kameo1010]This 30-year-old has some improving to do too.

pushups- 27
situps- 42
run- 11.30

Katie
UT ARNG
Enlistment: 2009/04/02
BCT: Ft. Jackson, SC 2009/07/28
AIT: Ft. Lee, VA 2009/10/13
MOS: 92C utilities repair[/QUOTE]


I think that's pretty impressive! You should definitely be good to go at basic physically. I'm not in yet, but hopefully by the time I can get in I'll be posting numbers like that. You're kicking this 22 year olds butt, that's for sure.

[apagea99]

[QUOTE=TradyMagrady]When i'm doing pushups, situps, etc., should I be doing them every other day, so that I have a day to recoup and improve my numbers? I see some people are doing them every day and was just wondering if i'm going about this the right way.[/QUOTE]

I honestly don't know for sure exactly what I [I]should[/I] be doing, but here's what I am doing for push-ups:

I do the pyramid every other day, starting with 15 and working down to 1 and back up as close to 15 I can get with 30 secs between sets. I push until I fail, then I do them on my knees until I fail again. Last night, I got 192 before failing the first time, then finished with the cheater push-ups. On the off days, I do sets of 20 throughout the day and then "max out" in the evening. I do take 1 day off per week to recoup a bit.

I'm just starting to do the pyramid with the sit-ups, so I'm not into a good routine yet. Last night, I worked down from 15 to 1, then I did 40 flutter kicks (40 as in 1-2-3 One, 1-2-3 Two, etc) followed by 100 crunches and 100 side crunches.

I really need to start working in more long distance runs and weight training while I work to improve my sit-ups and push-ups. I'm also going to go down to the sporting goods store and buy some of the workout tubing like Sgt Ken uses. I don't want to be playing catch up when I get to Basic.

EDIT: I think the important thing is not to push yourself to the point of injury. Know your limits and remember that not all pain is good pain.

[Formula588]

[QUOTE=TradyMagrady]When i'm doing pushups, situps, etc., should I be doing them every other day, so that I have a day to recoup and improve my numbers? I see some people are doing them every day and was just wondering if i'm going about this the right way.[/QUOTE]

The way I look at it, at BCT youre going to be doing at least 100 pushups everyday, so the sooner you get used to that, the better!

[knave]

My first 1-1-1 went pretty well. I did ok for the push-ups and sit-ups but great on the run. I came in at 29-42-7:14

I lost around 10 push ups when I started making sure I do them properly, ie. going all the way down each time. I also think that my diet and a good nights sleep affects how many I do.

With the situps I just ran out of time. I could have done 20 more but being tall it takes me while to go up and down.

I thought I'd fall in around the 8 minute mark with the run but I had been training and running three times a week. This helped alot I think and I am proud to come in at just over 7 min.

Overall I think I'm on the right track but I also see a difference in the 10 Lbs that I've gained back the past month. I've gone from 180 to 190...I'm sure some of it is that I've been gaining muscle.

[Draco771]

[QUOTE=knave]My first 1-1-1 went pretty well. I did ok for the push-ups and sit-ups but great on the run. I came in at 29-42-7:14

I lost around 10 push ups when I started making sure I do them properly, ie. going all the way down each time. I also think that my diet and a good nights sleep affects how many I do.

With the situps I just ran out of time. I could have done 20 more but being tall it takes me while to go up and down.

I thought I'd fall in around the 8 minute mark with the run but I had been training and running three times a week. This helped alot I think and I am proud to come in at just over 7 min.

Overall I think I'm on the right track but I also see a difference in the 10 Lbs that I've gained back the past month. I've gone from 180 to 190...I'm sure some of it is that I've been gaining muscle.[/QUOTE]

hundredpushups.com
twohundredsistups.com

Try these out buddy!

Only thing you'll have to "work on" really will be your running if you follow these two programs ;)

[Locke]

My nine year old nephew just cranked out 30 push ups and 35 situps...not bad.. he is a little bad <a href="http://www.youtube.com/nationalguard"> Click HERE</a><a href="http://www.youtube.com/nationalguard"> Click HERE</a><a href="http://www.youtube.com/nationalguard"> Click HERE</a>:D

[apagea99]

I had to run on the treadmill last night since it was like 10pm when I got home from EMT class, but I pushed a bit and did 2 miles in 15:00. I actually run a lot better and faster out on the open road, so I think I can get near 14:30 or lower. My end goal is to get the 2 miles under 14:00 and I still have another 4 months to work it out before shipping to basic.

I'm working on this "100 push-ups" program and based on my initial test (44), I needed to start in the middle of the program and in the hardest column. Well, day 1 was easy enough (14/14/18/14/max of 20 or more), but day 2 was just a little more than my body would put up with (15/15/25/15/max of 25 or more). I came up 2 reps short on the max at the end. I think I'm going to drop down a column or maybe just work on day 2 repeatedly until I can do at least 25-30 at the end. Anyway, it does seem like a good workout that is making me push myself. Now to start on the "200 sit-ups" program and see what kind of damage it can do to me :D

[willw]

I am a big fan of doing some of your runs on treadmill. It really allows you to work on your run cadence. Most good runners hit at least 92 steps per minute and I bet if most people who are struggling with their runs did a cadence check they will be in the low 80's. Just make sure that you have the treadmill set on at least a 1% grade.

[Locke]

[QUOTE=willw]I am a big fan of doing some of your runs on treadmill. It really allows you to work on your run cadence. Most good runners hit at least 92 steps per minute and I bet if most people who are struggling with their runs did a cadence check they will be in the low 80's. Just make sure that you have the treadmill set on at least a 1% grade.[/QUOTE]
what is the importance of having the treadmill set to at least a 1 percent grade?...also what are some ways to improve cadence?

[apagea99]

[QUOTE=Locke]what is the importance of having the treadmill set to at least a 1 percent grade?...also what are some ways to improve cadence?[/QUOTE]

If I remember correctly, at 0%, most treadmills are actually having you run [I]downhill[/I]. That's no good. At 1% you're probably close to running flat. I set mine at 2% for some extra resistance.

[willw]

[QUOTE=Locke]what is the importance of having the treadmill set to at least a 1 percent grade?...also what are some ways to improve cadence?[/QUOTE]

Here is a link that shows the effective running paces on a treadmill.

[url]http://www.hillrunner.com/training/tmillchart.php[/url]

The easiest way to check you cadence is just go out and run just count every time your left foot hits the ground in 20 secs and then multiply by three to get your number of foot strikes. Most people are shocked at what 90+ foot strikes per minute feels like.

One of the things a lot of people use are Finnis tempo trainers. We use them for swimming for the same sort of thing and can clip on your goggles or just clip them on your running shorts. It is basically a tiny, waterproof metronome.

As you work on your turn over it will feel like you are taking tiny choppy steps at first and it takes a while for your body to adapt. So just take it slow and easy and your body will adapt to the higher cadence.

[clyde]

[QUOTE=willw]One of the things a lot of people use are Finnis tempo trainers. We use them for swimming for the same sort of thing and can [B]clip on your goggles or just clip them on your running shorts. It is basically a tiny, waterproof metronome.
[/B]
As you work on your turn over it will feel like you are taking tiny choppy steps at first and it takes a while for your body to adapt. So just take it slow and easy and your body will adapt to the higher cadence.[/QUOTE]
What a great idea. I just usually jog with my iPod on with some up-tempo music or dance mixes. I got one to help me keep time while learning to play the guitar. I'll try that.