what is a V up?

A v-up is basically when you're laying down, you kind of get in a hollow position. It's kind of hard to explain. Pretty much just lay on your back, and bring your upper body (pretty much just shoulders and up) to your lower body (your tows). But you have to bring both of them up at the same time. You bring both of them up (upper body and lower body) and touch your hands with your tows. And do that about 30 times in a row. You probably never heard of them because they are from gymnastics. Not many people do them, but they are very good for staying fit. (at least for me.) If you still don't get what I mean on how to do it, just PM me. I'll try to explain it a little more. And for the v-hold. Basically the same thing, you just hold it there. You just bring your tows and knees off the ground a little and bring your shoulders and arms up a little and just hold that. It's for your abs. Very good workout. Do that a lot and I think you might be able to stay in shape. As I said before, just PM me anymore questions.

Strength

Heavy weight
4-6 repetitions
2-4 minutes recovery between sets


Hypertrophy

Medium weight
8-12 repetitions
1:00-2:30 recovery


Endurance

Light weight
15-25 reps
30 seconds to 1:00 recovery

but I dont follow this routine i lift heavy do multiple reps... also i do 100 pushups on workout days 200 or more on non workout days....

I do 75 w 10 pounders situps
50 crunches w 30 pounders

run idk my legs suck but you can do squats that works out ur quads and legs,etc...

If you run you should run longer than the physical fitness standards. ex: standards for navy are 1.5mile fun but actually run 2 miles when training....

well i think i typed to long so imma let you go.. hehe and also this is not really bodybuilding im just giving some tips on how i endurance train ..

all my workouts last about 1hr and 45 mins to 2 hrs....

also stretch every intense workotu to losen your muscles so you dont get cramps and drink plenty of water..

ok thats alll lol sry for the long um message hehe

If you are really serious I can design a program for you that involves strength training, not body building but strength training for the major mover muscle groups and some plyometrics. Otherwise stick to what Team Infidel told you, BT will sort out any fitness issues in quick order.

now when ur at the gym and doing wieghts, what u'd really want for BT is endurance, well, when ur lifting wieghts make sure to do at LEAST 10-12 reps and 3 sets of that machine. Now u dont wanna do the heaviest wieght where ur only doing one rep. Also, my favorite cardio thing is stadiums, that really get u

Remember, unless things have changed, you'll be running in combat boots. Sometimes, we could take our jackets of and run in our shirts (T-shirts). Also, upper body strength is almost as important as lung capacity. Every day when we went to morning chow, we had to enter the mess hall on an overhand ladder. The length was about 30 feet and the ground was close to 6 feet. If you fell off, you had to go back to the end and start over. You also were stopping and waiting for the bigger guys moving slow and stopping. Great fun.

Ah, the good ol days. In basic back in 87 I never ran in boots we were told too many people got stress fractures in their lower legs from it. However in OCS we did sometimes. We also never had to earn our chow, though I think it should be done.

Bunch of candy fannies. Here's the way we did it at Ft. Polk.


Squad, route step, march!


Running and gunning.


Separating the men from the girls.