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WOFT (my first post)... Getting by butt in shape


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Hey everyone, this is my first post. This forum is great. I've been spectating for quite some time, and finally decided I should say hi.

 

About me:

I've been working the past year at Galvin Flying on Boeing field in Seattle, Wa as a line tech. A few years ago I earned my commercial pilot airplane, single and multi-engine land certificate, and an instrument rating.

 

I had never heard of the "high school to flight school" opportunity until my 26th birthday in 2009. My parents took me out to dinner, and my dad told me a story about a guy he went to school with who flew helicopters in the army. That night I decided that army aviation is the way to go. A week later I took an introductory helicopter flight in an R22 at Northwest Helicopters, and realized that helicopters are awesome. However, with my $480/month Sallie Mae student loan payment, I haven't been financial able to build any more than the 0.7 hours I got in the introductory flight. :(

 

I started my WOFT packet in January 2010 and after 3 recruiters, my packet is finally almost done (other than the APFT and a few tweaks on my "why I want to be an army aviator" essay).

 

I Really wish I would have stayed in shape over the last year, but my work schedule has made it difficult (excuses). I've been doing pushups and situps during my free time at work. I usually do as many sets as I need to in order to get 200 reps in a day (usually more sets than I am proud of).

 

I recently started riding my bike to work which is 11.5 miles each way. My 2 mile time is decent right now (last time was 14:53), but i have been struggling with pushups and situps. Does anyone have any tips or advice? Should I be doing anything other than push-ups, sit-ups, running and biking? What kind of score is usually acceptable?

 

 

Thanks :)

 

~AB

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Hi and welcome,

Depends on who you talk to on what a decent score is. My advice is to shoot for 300+.

 

 

 

 

 

 

The best way to improve pushups, situps, and run:

 

Look up the max amount you need to do for your age group. Always strive for the max do not be concerned with the minimums. Do pushups sit ups and run to improve your scores.

 

Pushups - Training - Concentrate on your form, have someone (recruiter) observe your form, so they can tell you what is wrong. During the test is not the time for your form to be in-correct, it really sucks when the grader keeps repeating the same number over and over. So form fix it. Be concerned with quality and not quantity. I do mine mon, wed, fri. Losing weight helps too because it is less you have to Push-up in the literal sense. 200 sounds good but not if you do them in sets of 20. As far as sets are concerned do as many as you can per set until you reach muscle failure. Work on doing as many reps as you can per set. Muscle failure is when you cannot pick yourself off the floor, make sure you keep your head up so that you do not perform self inflicted dental surgery. You are training your body for endurance.

 

Test - You have 2 minutes to do as many as possible, you do not have to use the entire 2 minutes, I recommend that you do not use the entire 2 minutes. Go as fast as you can, the faster you go the more you can knock out before you will get tired. Avoid long breaks stop long enough to catch your breath. Do not rest for more than 20 seconds because you are just wasting energy. Speed is the key.

 

Situps - Training - Do situps, losing your stomach if you have one will help tremendously. Another endurance exercise, do as many reps as possible concentrating on form. Quality over quantity. Try not to just fall back when lowering your upper body, lower yourself in a controlled manner. So that you do not "cheat" place your hands on your chest or forehead, that way you only using the abdominal and hip flex-or muscles.

 

Test - Use the whole 2 minutes. Speed is key just like the pushups. When lowering your body for the test let your upper body flop back so that you do not waste energy lowering yourself. You want as many reps as possible. When you use the authorized rest position catch your breath and continue. 2 minutes may seem like a lot of time but it goes by fast during the situp portion of this test. Speed is key. If you have a choice have someone larger than you hold your feet to the floor, the more your feet move around the more energy you waste. Using your arms to pull up your head on the final reps helps a bit but try not to hurt your neck.

 

Run - Your run isn't horrible but it could stand some improvement. Biking is good, but keep running. You have to keep your body used to the impact of your feet on the ground.

Test- Pace is key, try to keep your 1/4 mile times consistent.

 

Well I guess I got a little carried away, and now I have to do some pushups...

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My advice would be to start a serious cross-train. If you dont have the discipline to do it, join a crossfit gym. There is a new Army fitness program and within a few months there will be a totally new test that consists of randomly selected "branch" specific tasks, you will have to complete 3 of 5 tasks including; 1.5 mile run, sprints, buddy drag, ammo can relay, 1 minpushups, 1 min rowers, and a whole mess of other crap depending on who you ask. As far as improving your run time....run short distances fast (sprints up to 1 mile), lift weights until you cant lift any more and do varying ab exercises and hip exercises (sit-ups are mostly hip) Best of Luck bro, keep us posted!

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Hey Sbuzzkill, I work the swing shift... funny you should mention pushups and situps at the fuel farm. I'm filling a truck now, and just finished a set of 50 pushups (pretty much a max out). So im guessing you used to work at galvin?

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Oh yeah thanks for the tips norcalhelikid, and the link charyoutree. I will definitely use both.

 

Andy, you're welcome to stop by Galvin 3 (AStar 9ZY & Cessna 67R) anytime and visit. I'd be happy to talk to you about the APFT and Army aviation.

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Hey Sbuzzkill, I work the swing shift... funny you should mention pushups and situps at the fuel farm. I'm filling a truck now, and just finished a set of 50 pushups (pretty much a max out). So im guessing you used to work at galvin?

 

Yes indeed. I worked there a couple years ago when the A-Star and Soloy were flying out of hangar 5. What a piece of junk that hangar was! I worked swing shift during the week and graveyard shifts on the weekends. Are there still bums parking their RVs on the "street of dreams?" That used to give me hours of entertainment up at the farm.

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Yes indeed. I worked there a couple years ago when the A-Star and Soloy were flying out of hangar 5. What a piece of junk that hangar was! I worked swing shift during the week and graveyard shifts on the weekends. Are there still bums parking their RVs on the "street of dreams?" That used to give me hours of entertainment up at the farm.

 

Hangar 5 hasn't changed since you were here, but we've moved out of there, thank goodness. And the Bombardier moved to Paine Field. Costco is still there, so Jay still has to go pigeon hunting a few times every month...

 

I hear you're going to Ft Riley?

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Actually I'm going to Drum. I was supposed to be going to Riley but one of the guys in my class had his duty station changed so they switched me over.

 

Hah good old hangar 5 pigeon hunting.. There always seemed to be a light out after that.

 

I don't know much about Ft Drum, but I'm guessing if you're flying 58's, you'll have plenty of time for additional duties!

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