Another good way to increase your fast twitch muscle fibers is to do plyometrics. Like box jumps, hops, single leg hops, single leg box jumps. Another way to increase fast twitch muscle fibers is to lift heavy meaning deadlift squats.
Coming from a track sprinter bro your on point with it all. Warm ups, cool downs and all. I do repeats a lot, and halfway through I do a few 150’s to keep my foot speed. But good stuff man! ✊🏼
Great video thank you. Im getting shipped soon to Fort Sill and i am preparing for ACFT. I dont feel really exhausted while running but one of my muscles above ankle hurt like hell it makes me stop :(
Love your videos sir!!! I am an SPC at the moment, and I am getting ready to submit my package to go OCS... what tips and suggestions can you give me? Thank you
I freely admit, I'm behind in the times. At one time it was the Army APFT. ACFT? 42 pushups in 2 minutes, 53 situps in 2 minutes and 2 miles in under 16 minutes for 18 to 21 year olds. You look like your in fairly good shape anyway Alvin. I'm very old school.
My 1 mile is 4;57. I never sprint, or do interval training. At one point I trained it hard but found myself actually regressing a little bit and having decreased conditioning. For events like the 2 miler, hard, constant work at threshold pace trains it much better. Such as doing a 5 miler straight through at a hard pace. It will train you to keep going at maximum intensity for long bursts of time, unlike sprints which include too much recovery IMO.
I think the threshold pace works for me as well. When I was doing threshold runs, I realized that my time decreased from a 15:00 to a 14:00. Now granted, I would go all out towards the last 1.90 or so of the run. Now days, I'm doing 6x400, 8x800 at 5k goal pace. But my run time is still in the 15. I am 46 now so maybe that makes the difference. I used to run my first mile as fast as i can, then run at a comfortable pace for next mile or two. Nevertheless,, I'll start doing threshold runs again at least once a week and I'll see how it goes.
Begin with building the base. Slow runs 3/4 times a week at about a 6/10 effort for about 3 weeks to get your body used to running. Try not to exceed 3 miles. Then you are able to start incorporating sprints and tempo runs into your training! Make sure you get good running shoes BEFORE you start running. You can get fitted for true running shoes at your local running store.
Before I reported for BCT I started running. I could do at least 4 miles at a good pace. Lucky I had a beautiful lake with trail to jog around. The scenery helped. We had to run the 2 miles in combat boots (mid 1970s) both in BCT and in active duty. Never a problem. Many others struggled. They had to stop and walk etc. Many didn't make the cut. I never saw them doing ANY jogging leading up to it. I'm still a little pissed (joking) that I didn't get the day off I was promised at White Sands Missile Range for scoring over 400 on the PT test though.
Nghia D you can stay on your current MOS if you can find a unit para/line number that’s vacant. It’s a lot easier to keep your job as an officer vs enlisted since it’s not many of us. But yes my packet was lost and all kinds of crap dealing with the guard. Just don’t give up
What are your favorite running workouts!?!
Another good way to increase your fast twitch muscle fibers is to do plyometrics. Like box jumps, hops, single leg hops, single leg box jumps. Another way to increase fast twitch muscle fibers is to lift heavy meaning deadlift squats.
💪🏾
Coming from a track sprinter bro your on point with it all. Warm ups, cool downs and all. I do repeats a lot, and halfway through I do a few 150’s to keep my foot speed. But good stuff man! ✊🏼
Those warm ups are essential! Great video lots of good info, im going for my 1.5 mile - 12:24 run this weekend
i passed the run with a 11:38!
@@TheReelAnalystgood shit man
Great video thank you.
Im getting shipped soon to Fort Sill and i am preparing for ACFT.
I dont feel really exhausted while running but one of my muscles above ankle hurt like hell it makes me stop :(
You’ll get there!
I have lifted as hard as I hated, scared everyone in the gym.
😂😂😂
Love your videos sir!!! I am an SPC at the moment, and I am getting ready to submit my package to go OCS... what tips and suggestions can you give me? Thank you
It good to see you back it been while since i seen your vedios on RUclips
Carol Voetberg 💯
@@AlvintheDirector thanks for answer
How are you doing Alvin
Excellent guidance. Fartleks are a go to for increased power and speed.
I couldn’t agree more!
I freely admit, I'm behind in the times. At one time it was the Army APFT. ACFT? 42 pushups in 2 minutes, 53 situps in 2 minutes and 2 miles in under 16 minutes for 18 to 21 year olds. You look like your in fairly good shape anyway Alvin. I'm very old school.
My 1 mile is 4;57. I never sprint, or do interval training. At one point I trained it hard but found myself actually regressing a little bit and having decreased conditioning. For events like the 2 miler, hard, constant work at threshold pace trains it much better. Such as doing a 5 miler straight through at a hard pace. It will train you to keep going at maximum intensity for long bursts of time, unlike sprints which include too much recovery IMO.
I think the threshold pace works for me as well. When I was doing threshold runs, I realized that my time decreased from a 15:00 to a 14:00. Now granted, I would go all out towards the last 1.90 or so of the run. Now days, I'm doing 6x400, 8x800 at 5k goal pace. But my run time is still in the 15. I am 46 now so maybe that makes the difference. I used to run my first mile as fast as i can, then run at a comfortable pace for next mile or two. Nevertheless,, I'll start doing threshold runs again at least once a week and I'll see how it goes.
I like that shirt LT.
Check out We are War Ready on IG!
Jigging with Jordan sent me. Goog job.
Peachtree ridge let’s goo!!
It’s 18:00 min. for combat arms MOS’s and 21:00 min. for non-combat arms.
Soo you have to run it in less than 21?
It’s now since changed to 21 minutes overall
You could walk it in that. Good thing they didn’t lower the standards. 😂😂. It was 15:46 when I was in. I maxed at 11:48, I believe.
@@MrMojo271 You've gotta be pretty tall to be able to walk 5.5 mph lol
@@MrMojo271no you can’t lol
Get running go on get
I’ve got no running experience I’m female 27 and training. What steps should I do in order to get a good time for my run?
Begin with building the base.
Slow runs 3/4 times a week at about a 6/10 effort for about 3 weeks to get your body used to running. Try not to exceed 3 miles.
Then you are able to start incorporating sprints and tempo runs into your training!
Make sure you get good running shoes BEFORE you start running. You can get fitted for true running shoes at your local running store.
@@AlvintheDirector thank you so much.
Trying to get a sub 10 for my mile and a half for the corps of cadets at A&M
Before I reported for BCT I started running. I could do at least 4 miles at a good pace. Lucky I had a beautiful lake with trail to jog around. The scenery helped. We had to run the 2 miles in combat boots (mid 1970s) both in BCT and in active duty. Never a problem. Many others struggled. They had to stop and walk etc. Many didn't make the cut. I never saw them doing ANY jogging leading up to it. I'm still a little pissed (joking) that I didn't get the day off I was promised at White Sands Missile Range for scoring over 400 on the PT test though.
Am I allowed to keep my phone out to check my pace during the test ???
No. I recommend getting a smart watch.
What’s PT look like in the winter time up at Wainwright? I’m currently quarantining at JBER before I head up to Wainwright in a couple of days.
Same thing as PT everywhere else! Just colder!
Fort wainwright nice. I am in Fort Richardson as now. Is it cold now in Fairbanks?
FREEZING 🥶
I love the shirt
🗣SUBSCRIBED!!!
What's with that T-shirt? Is that what your subscribers are.
I’ll be going active soon (current NG officer) this was MUCH NEEDED! onward and upward brother
I’m a youtuber also ✊🏾
SUBSCRIBED ✅ I’m glad the video helped out! Let me know how it works out for you, bro! ✊🏾
how hard is it to switch from NG to AD as an officer? If you dont mind I am asking.
Nghia D hard!! It’s a lot of paper work and phone calls but you have to stay on them
@@thecommonadvisor3130 that was fast sir. can I branch detail or do I stay on my current branch?
Nghia D you can stay on your current MOS if you can find a unit para/line number that’s vacant. It’s a lot easier to keep your job as an officer vs enlisted since it’s not many of us. But yes my packet was lost and all kinds of crap dealing with the guard. Just don’t give up
Do you know anyone who went 1sfod- d, or stories of selection ?
Nice shirt