I ship out to MCRD in 3 weeks and I still can not fully pass the IST. I can run like a deer and do slightly more sit ups than necesary but Im still having trouble with my pullups, I cant do a single one. Is there any way to increase the number of pullups I can do from 0 to 3 before Dec 19? And whats being sent to PCP like just in case? An average day in PCP? How long does the average recuit have to stay in PCP before their capable of passing the IST?
2006-11-29 09:18:35 · 7 answers · asked by josh h 2 in Politics & Government ➔ Military
Get on a lat pull-down machine, and hit the pullup bars as much as possible. You do't have much time but you should at least be able to get up to 2 if you work hard enough. Maybe you'll gut out a third one.
As far as PCP goes: Usually you spend 2 weeks there, PT is every day and you'll do the IST once a week, I think. Most of your days are spent working on whatever skill you lacked from the IST so that you can pass. It's pretty rough on the body. You'll stay beyond the 2 weeks if you fail the IST again, and stay until you pass.
2006-11-29 09:24:55 · answer #1 · answered by Jason W 4 · 0⤊ 2⤋
This is very important.
Find a friend who will help raise your body up as you do an actual pullup. He should only lift you enough so that you can barely get through the rep. Do as many as possible several times a day.
The reason this is important is that it teaches your muscles to acclimate to the FULL range of motion required when actually doing the exercise.
Go for the burn. Take a full day off to recover and build strength every couple of days. Go for a run after you can't do anymore sets to help move the lactic acid from your muscles as soon as possible. This greatly aids in recovery time.
Remember, you want to build muscle memory. The only way to do that is to do the actual exercise with the full range of motion, thus a friend is required to get you through the sets.
I know this works, because I helped a buddy do the same thing when I was in pararescue.
Good Luck
Semper Fi
(I'm also a former Jarhead)
2006-11-29 09:43:41 · answer #2 · answered by Anonymous · 0⤊ 2⤋
Work your lats (back muscles) and your biceps. Those are the two that will help you carry your own weight up. Start with low weight high rep to build up the muscle stamina. Once you develop that base muscle...start moving using a pryamid workout. Three set - First set 10 rep of weight. Second set increase by 10lbs and do 8 reps. Third set increase another 10lbs and do 6 reps. When you can complete the 6th rep on the thrid set, increase the first set weight to the second set weight on the next workout.
If you have access to a good gym...see if the have a pull-up assist machine
2006-11-29 09:30:31 · answer #3 · answered by Anonymous · 0⤊ 2⤋
Aw, jeez! Not the "Pork Chop Platoon"!!! Yeah, that's not a lot of time, but try to "kip". That is, get on the pull-up bar, cross your ankles and bring your knees up towards your stomach. As you begin to pull yourself up, "push" your legs downward (pretend you're pushing off a platform). That should be good enough for a couple, at least. Best of luck to you... by the way, your Drill Instructors will give you plenty of remedial PT to get you ready, so don't stress too much. If you can pass the run and sit-ups, chances are you'll stay with your platoon without having to go to PCP. Try the "kip"!!!
2006-11-29 09:36:13 · answer #4 · answered by blotto 5 · 0⤊ 4⤋
You can't "kip" anymore, if you do, they won't count it. They stopped that several years ago.
I don't know if they have changed anything in the past 4 years but when my husband left for boot camp, if you couldn't do at least one pull up, they wouldn't let you go to boot camp.
As far as getting your pullups, you should do all the strength training and also do hand and wrist exercises. They have the stretchy hand things that help or also just gripping a tennis ball can help.
2006-11-29 10:39:40 · answer #5 · answered by usmcspouse 4 · 0⤊ 3⤋
Keep working on upper body strength, and as the muscle builds, your ability to get that chin over the bar will improve! You won't be alone when it comes to passing IST. Before you jump for that bar, get into the proper mindset that says: I can do this, I will do this, and visualize yourself doing it, and visualize yourself mustering up the strength to do it, and you will do it!
2006-11-29 10:08:03 · answer #6 · answered by briang731/ bvincent 6 · 0⤊ 2⤋
Man that MCRD thing sounds tough ,not to mention that IST stuff. They have this new thing now I believe it's called the AIR FORCE - HA -HA !!!
2006-11-29 13:36:49 · answer #7 · answered by badmts 4 · 2⤊ 1⤋